F3 Gastonia

Fitness, Fellowship, Faith

Author: Roscoe (Page 9 of 21)

Taper Run at the Pub

February 24, 2022 / / 0 Comments

Arriving at the PUB I noticed two cars in the lot.  Breaker Breaker along with Serena and Defib were moseying around the area.  In comes Waterboy on foot and then Sarento, Oompa Loompa, and then JJ comes running in as usual.  It was in the 50’s this morning and JJ was without his normal UNC beanie but he did have on long pants and long sleeve shirt.  We need to discuss his Steve at a later date.

Waterboy was wearing all black and it was very foggy this morning.  He explained that it is “reflective”.  When a car sees him at the last minute and swerves, he “reflects” upon his life.

The route was called out as the Robinwood to Greenway and back route which allows for only one main street crossing and all sidewalks.  #safetyfirst

Some modified the route due to multiple Dam to Dam participants running in less than 48 hours.  Defib brought out the “bands” and we stretched a little waiting for the PAX to return.  As usual, the fellowship was strong.

Announcements:  D2D Saturday,  The Nation’s Nantan, will bring it Downtown to Q.  Bet on a Slaughter Starter on March 18th.

Prayer Requests:

Our Country, Ukraine, Waterboy’s friend just passed away, Breaker Breaker’s Uncle with Dementia, Round Up and Family,  YHC’s M and FIL, Stroganoff with Bronchitis

 

Always a great day to Q a workout and the Pub is a weekly workout that is a guardrail to get the mileage in and keep pushing the rock.  We are fortunate as a region to have so many great Thursday morning options.  The Goat, the Diablo Sammich, Folsom, and the afternoon Midoriyama has something for everyone.  I hope if you are reading this you are contemplating which AO you will attend next Thursday.  Better yet, get after it tomorrow downtown with JJ as your Q.

Aye!

Roscoe

Boudin’s Lizard

February 16, 2022 / / 0 Comments

It started at 0600 hours on that cold morning with five ruckers.  No one ever passed us on the Coconut route so the assumption was no one else did any work at the Horse today.  We were wrong.

When we arrived at the AO on the return trip, Short Sale and Flintstone were there after a run.  Flintstone had already changed shoes so it was iffy if he actually did any running but credit is due I suppose.

After we had a great lesson on the GET RIGHT.  This week will be the DRP.  Did you take yours today?

Prayer requests:  YHC FIL, Stroganoff MIL, Boudin’s lizard and his 2.2.

You should try bricklaying and get in the habit of getting in five miles every Sunday and have second and third F before church.  Aye!

Roscoe

Old School Merkinfest

February 12, 2022 / / 0 Comments

Six total for an Old School slow and methodical beatdown.  As YHC pulled into the lot, Broke was there early as is his habit, and Slaw was returning from a solo 4 mile EC.  Great work!

Here is what took place in the not so Gloom.

Disclaimer

Warm Up:  SSH, Merkins, LBC’s, Squats, lap around the track

We lunge walked across the parking lot and back.  We did the hummingbird.  I think at this point my hammy got tweaked which I felt on the second set of squats.  Modify as needed.

Form Police:

The Pax partner up.  Demonstration on proper form for the following:  Merkins, Squats, WW1’s.  We discussed the various things we see when PAX have poor form.  The “neckie”, the CDD merkin, the worm, etc.

P1 criticizes P2’s form while they perform 20 slow and deliberate merkins.  Flapjack then take a lap

Do the same for Squats and WW1’s with a few more laps.  We then did 15 of each.  We discussed the 5 core principles and F3 credo.  The criticism was nowhere to be found but the compliments were overflowing.  There was some good form this morning.

The next event was the partner merkinfest.  P1 and P2 face each other ready to do merkins.  P1 begins and merkins to failure.  P2 starts and merkins to failure.  This continues until one of the PAX cannot complete 5 consecutive merkins.  Kudos to Gumby and Slaw for their efforts making it look easy!

After a cool down lap we went in the picnic shelter for step ups and dips.  We did 50 step ups IC and then ten very slow dips.  During this portion, Blart declared that he was swole.  The triceps had been activated.

The weinke called for partner carries but a modification was needed.  Cancel that.

Mosey to center of field for Dora.  100 Merkins (what else), 200 Squats, 300 LBC’s.  Due to the pre-exhaust method of all the previous merkins, the merkins in the Dora took more time that usual.  While P1 was doing the exercise, P2 ran to the soccer goal and did two burpees and returned.  Great effort all the way with everyone on their six at the end knocking out the rest of everyone’s LBC’s.  Teamwork

Next we chinooked back to start and discussed what impact F3 had in our lives.  A common theme that everyone agreed upon was that F3 has brought us to have a higher standard of friends.  (I supposed this could be debated as I have heard several PAX declare “I need better friends” when the get out of their car at 0300 hours for some CSAUP that another PAX thought of).  Some other examples:

“Increasing my friend pool 500%”

“Less selfish…it’s not about me”

“Accountability”

We circled up for the last few minutes of Mary with a few exercises before time was out.

At the end of the workout we didn’t rush the COT and gave some time to share what was on our hearts.  The announcement included the men’s retreat next weekend.  There are still spots available.  Lots of CSAUP running events coming up.  Rooster, D2D, Mortimer, SMR, P200, Ville to Ville

Prayer requests included Gumby’s back, Def Leppard, Purple Haze and his M this week,

 

Moleskin:  This was a veteran F3 group and because it was low numbers there was lots of fellowship built into the workout.  YHC was worried the pace of this workout might be a little slow for these veterans, but when you have good form and make each rep count, the payoff will be the soreness we should feel tomorrow.  It wasn’t about who was the fastest today.  It was how much you concentrated on the movement.  Slaw taught us a lesson on lunges.  You should walk “on a tightrope” but rather make your steps go out a little to reduce pressure on your knees.

The gratitude I feel when I am at an F3 workout where men are all pulling in the same direction is palpable.  A friend is someone who wants what is best for you.  In this group, YHC has made many more friends and is a better man for it.

Always a pleasure to lead,

Roscoe

 

 

Who is in charge anyway?

February 9, 2022 / / 0 Comments

There has been some confusion over what is going on with the Coconut Horse for some time.  I guess because “horse” is in the name of the AO, it is like the wild west.  Whoever shows up and takes the initiative is the Q.  As 1FQ, that would be me.

JJ, Defib, EZ Rider, Sargento and YHC ran the route.  We ran 5.  It was awesome.  YHC supposedly pushed Defib (a little) #probablyfakenews.  When we got back to start, Short Sale returned from a solo run.  Then DDC and another PAX ran in.  Fist bumps all around and we learned that the PAX with DDC was named “JJ”.

“Who named you?” we asked.

“The Gashouse named me three years ago.”

Our well known “original” JJ was confused. AWKWARD!   I thought a fight was going to break out.  It was intense.

We need a Weasel Shaker to figure this out.  Again, the “new JJ” said he was named in the GASHOUSE!  Who did that and where?

In any event, everyone got better and we joined Whoopee and Flintstone inside for some QSource on Preparedness, one of my favorite topics!

Prayer Requests:

Linus, Watts Up, Roscoe FIL and M, Tesla, SA and family, Wichita’s Mom, Purple Haze’s Mom, Big Pappy MIL, Round Ups M and 2.0.

Moleskin:

What a great Sunday routine and it was even nicer that YHC got to sleep in to run just the regular 5 miles because the plan was to double up at Crowders later that afternoon.  (We did…Whoopee, Defib, YHC, our M’s and one dog)

On the topic of Preparedness, we should always be sticking to our routines to get stronger, faster, better in all things.  This includes all three F’s.  You should be setting goals and reaching for them daily.  Even though YHC didn’t register for the Biloxi with the rest of the guys, YHC enjoyed the trip and prepared by running longer distances leading up to the race.  The training that took place paid off with faster times and more durability.  YHC recommends training for something.  Sign up for a CSAUP if you don’t have anything on your calendar.  There will be more opportunities on the CSAUP menu soon!  BOLO

Roscoe

Disruption at the Coconut Horse

January 3, 2022 / / 0 Comments

Well Defib’s half marathon training plan is in week two and he wrote whoever showed a prescription for seven miles.  The Gloom was real but not as bad as it could have been and it was actually nice out considering the rain that kept falling.  Short Sale, JJ, Defib, and YHC ran a little more than two EC miles and returned to the Horse AO but no one else was there by 0530 so we headed out for the Coconut route.

Afterwards, JJ left for church and Flintstone showed up for Q Source.  YHC led week one of Q Source on “Disruption”.  Basically leaders create movement to advantage in others and make things happen.  Sort of like Defib’s prescription.  He even exhorted me to sign up for the Biloxi half.  It just may happen.

HTFU

Roscoe

Fitness for 2022 Pre-blast

December 28, 2021 / / 0 Comments

Well, 2021 is quickly coming to a close.  Did you get to run the “Strides of March” or partake in an adult beverage like Def Leppard did during one of Shortsale’s classic “cooler” workouts?  Whether you did or did not it is time to recognize and acknowledge the great leadership of ShortSale in 2021 as First F Q.  Now that we have recognized Shortsale it is time to move on to 2022 and get your mind right on your fitness goals for 2022.  My name is Roscoe, and I will be your 1FQ in 2022.  My goal is to make you a better man through fitness, which will lead you to become better in the rest of what F3 can offer.

Here is the deal…I challenge you to set some goals so that you push the rock this year and stop being a fitness mascot.  It doesn’t matter what your current fitness level is, I need you to honestly assess your fitness level and decide to get better.  I hope to give you a menu of options to do just that in 2022.  I challenge you to do something that is stupid that you never would have imagined you could do.  Get a Mortimer 100 team or do a 50-mile relay or a Goggins 4x4x48 or do the 10000-kettlebell swing challenge or the CHAD1000.  We aren’t going to work out in 2022.  We are going to train for life.

Here is a sample plan for a “sample” PAX.  We will call him “SANDY V”. “SANDY V” has been doing F3 for several years now but has only been going through the motions and has never fully committed to making a difference in his conditioning and physique.  This year he has vowed to force the sand out and #HTFU.

“SANDY V” plans to begin 2022 by measure his weight and waist on January 1st first thing in the morning and take a picture of his manly physique.  He will do the same at the end of December 2022 to show the results of his efforts.

“Sandy V” will attend a New Year’s Day workout at Midoriyama this Saturday morning at 0700.

“SANDY V” sets a goal for #F3250*.    250 workouts in 2022.  He will only have 249 after January 1st because he will have completed the workout at Midoriyama.

“SANDY V” will complete four CSAUP’s in 2022.  (If you have never done a CSAUP, I will mandate right now that you sign up for one.  That is an order!)

“SANDY V” will Q an average of two workouts per month.  He will attend Q school as a refresher or because he has never attended one.

“SANDY V” will run for 500 miles in 2022.

“SANDY V” will ruck for 250 miles in 2022.

With the other bootcamps, “SANDY V” will easily go over 1000 miles for the year.

“SANDY V” will seek out accountability partners.  He will EH other men to work out with him in 2022.  He will push the rock alone when he can’t find other men to post with him (You versus you)

“SANDY V” will run or ruck a half marathon in 2022.

“SANDY V” will attend an F3 dad’s workout.

“SANDY V” will track his workouts and goals on his phone or a spreadsheet daily and use a fitness app or tracker.

“SANDY V” will not go to bed wondering if he will post the next morning.  When he decides to post his clothes will be out and when his alarm goes off he will GET HIS ASS OUT OF BED!

“SANDY V” will get a blade and/or stone in the Whetstone program.  He will do Whetstone fellowship Rucks with other men.

“SANDY V” will attend Q-Source weekly and read Freed to Lead and Q-Source in 2022.

“SANDY V” will post to other AO’s and set a goal to post at every AO in F3Gashouse as well as at least one other region.

“SANDY V” will not make excuses like, “I stayed up too late to post”.  “I hit my snooze”.  “I drank too much last night”.  Sandy V will not make any excuses this year.  He will be smart and moderate his workouts based on how he feels but he will get them in.  He will do EMOM workouts at home on the days that he can’t post or go the gym or ruck walk with the dogs or M or shorties so that he doesn’t take a day off unnecessarily.  If he doesn’t feel like working out he will do it anyway. Discipline doesn’t care how you feel.

The bottom line is we will all get better together.  Here is a truth.  We have all been “SANDY V” at some time or another.  This year will be different.

In all seriousness, YHC’s goal is for you to improve and accelerate in life.  We should be preparing daily to fight the future unknown’s and YHC wants to help you get there.

We will all do it together.

Roscoe

*F3250 is the goal of 250 workouts in a year.  Here are the rules…

Any 30-minute workout counts.  CSAUP’s count as one workout. 

 

 

 

The Three Horsemen

November 14, 2021 / / 0 Comments

YHC had the Q at the Coconut Horse and had the Q Source topic all planned out. Arrived early and was stunned to see there was no one there!  YHC waited until 0630 and with a tear in my eye, ran off on the route with a few look backs to see if anyone would be arriving late. Alas, it was a solo run. However, it was nice and there wasn’t another soul on the whole route. Serenity.

When arriving back at start Short Sale had returned from a  solo ruck.

Whoopee  joined us for Q Source where we discussed  Ben Franklin’s virtues and habits. A nice compliment as we progress along the 40 days of discipline.

Redemption Q

November 4, 2021 / / 0 Comments

After last week’s fiasco, Dr. Seuss allowed me to take the Pub Q as I think he was excited to run a “new route” that was promised.  I don’t know if he liked it because he was already gone when I returned for COT.

Defib texted me last night to see if I needed a wake up call.  I sent him the appropriate one finger emoji.  I arrived six hours early and shortly thereafter found EZ Rider getting his two miles of EC in to keep him on pace for his 50 mile week.  It was about 42 and drizzling rain…perfect running weather.  Olson pulled in next along with Stroganoff, Virus, Defib, Dr. Seuss, then JJ and Waterboy arrived on foot.  Sargento came in with a minute or two to spare as is his culture.  Disclaimer given and then the “new route” described.

Here is the route:

Gaston Day School Road

Left on E. Perry Street

Right on Lee

Left on New Hope

Left at Times Turnaround at Dixon

Run to Burtonwood and run back.

The pack stayed together for the most part for the first 1/4 mile and then the lead dogs took off.  JJ, Stroganoff, and YHC were the six for the first half and then Stroganoff ate his spinach and picked up the pace by about two minutes per mile on Perry Street.  JJ had mercy on the Q and returned to help push me home.  The Chad 1000 training means I haven’t been putting in the road miles recently and it showed today but the leg felt pretty good so there is that!  There is no need to feel sorry for yourself when stricken by injury or you have a setback.  Just do what you can do and carry on.  Once you are in shape it is easier to get back in shape, you just have to do the work.

Speaking of doing the work, I hope everyone participating in the 40 Day Challenge is staying in the game.  Tomorrow you will be halfway done.  Keep being disciplined with what you eat and drink and make a positive difference in your health.

Announcements:  Extinction Run this Saturday

Prayer Requests for Queso’s knee, GSM Co-workers battling tragedy, Defib’s 2.1, my buddy Tim Jones with a recent cancer diagnosis, YHC’s FIL and M

Roscoe

 

Lack of faith in Institutions

October 23, 2021 / / 0 Comments

So all the institutions are letting us down.  Public Health sends mixed messages, Courts are closed, politicians hate each other, etc.  But there is organization that won’t let you down.  That organization is F3 Nation, F3 Gastonia and the original AO, the Gashouse.

The National Guard secured the Grier Track this morning so Sargento let me know that it would not be available.  The Guard knew I was the Q this morning so I approved their track use in advance.  We had nine bootcampers this morning and after a brief warmup consisting of Merkins, Squats, and LBC’s, we moseyed off to the flag while El Toro confidently led the men who stayed behind for the PainLab.

We moseyed west on Garrison and had a sketchy street crossing to the business park.  At the bottom of the hill, 15 Big Boi’s and run to the top of the hill for 5 burpees for a total of five rounds.  Sargento was warmed up from his EC and led the way along with Short Sale and Tricycle.  YHC forgot that the hill is that long, but we persevered and completed it anyway.  At the conclusion I asked a few PAX  what they wished they could tell their 20 year old self (as a salute to Stroganoff’s Gaston’s Great Podcast question).  A few really good answers from a few PAX.

Sargento had to return to start while the rest of us moseyed west again for a knock off “Forrest Gump” workout.  After another sketchy street crossing we arrived at the Baptist Church and stopped for merkins, plank jacks, and shoulder taps.

It was at this time Sargento drove by while laying on the horn of his pearl white Honda.  YHC asked a PAX for the time and it was 0731.  The PAX unanimously agreed that there was no way that he exercised for the requisite 30 minutes and then get in his car and drive passed our location.  Therefore, the bootcamp workout is null and void for him and that makes his  “extra credit” before the workout actually his only workout of the day and his acknowledgement in the names section below has an asterick.  He will need a few more if he wants to eat those peanut M&M’s that are offensive to the PAX, especially Freight.  (These are the rules of #F3-250)

 

At Hillbilly’s (currently Taxco) we stopped for additional merkins, plank jacks, and shoulder taps.  Then we moseyed once more to Lineberger Park and the flag pole for some partner DORA work.

50 burpees, 200 squats, 300 LBC’s.  One Pax does exercises while the other crosses the creek and runs up the stairs and back.  This was bad.

YHC modified and reduced the LBC’s by 100 for the sake of time since we were a mile from home.  A few leading PAX stopped again at Hillbilly’s and so we knocked out 75 calf raises before continuing onward.  The 0800 church bells were ringing when we got back.

Wojo gave a great compliment when he said, “Good Q, that sucked”.  Hot Dog had a great attitude and pushed the rock in spite of nearly splashing merlot.  Linus was his usual consistent self.  Short Sale narrated the oral history of the recent Bourbon Chase to several PAX while we were moseying.

At COT, we prayed for Turtleman, Wojo who had an uncle that passed away last week, Rockabilly’s family, Pacer’s mother

Announcements:  (Watts Up has all the scoop):  Extinction Run on the 6th, Chad 1000 on the 11th, Christmas Party on the 11th, Wojo may Q a flag football fundraiser…stand by on details.

Rudolph is leaving us to move to greener pastures in Forsyth County on November 19th.  His leadership and consistency at the Gashouse/Painlab will be sorely missed.  Come post in the next few weeks if you can to show him the love.

 

 

Roscoe

Forty Days of Discipline

October 12, 2021 / / 2 Comments

Today (11-24-21) is the last day of the 40 day challenge.  I hope you have been pleased with your progress.

However, several PAX including the NANTAN himself (Broke) have asked that we take a break for Thanksgiving and then get back on the program between Thanksgiving and Christmas so here you go….

Twenty more days begins one week from today.  December 1st through December 20th will be the test and by then hopefully you can sustain the habits of eating cheat meals occasionally.

Workout 20 times!  Either hit it daily or get a few two a days.  This should give you a great end of year push to maximize your goals and set yourself up for a great start for 2022.

TWO CHEAT MEALS IN DECEMBER!  If you hit ten workouts in the first ten days, you earn one more.

Let’s get it.

 

Forty Days of Discipline

Back by popular demand, the 3rd version of the Forty Days of Discipline is starting this weekend.  This year, we will be working on eating clean and increasing our workouts.  No matter how good you think your King and Queen are, you must acknowledge that we can all do a little better.  The principles for the 40-day challenge are simple so don’t overcomplicate it.  This will have us ripped and lean just in time for Thanksgiving.

This 40-day wellness initiative begins on October 16th and ends on the day before Thanksgiving Day, November 24th, meaning you eat clean on the 24th and then stand by to get some on turkey day.

EXECUTIVE SUMMARY:  Workout a minimum of 5x per week from October 16 through November 24th.

Don’t eat sweets, soft drinks, or junk food.  Four cheat meals in total unless you earn more.  Don’t drink alcohol.  Hold yourself accountable by journaling your efforts.

What is required?

Fitness:

You must work out a minimum of 5 times per week (at least 27 workouts in 40 days) using the #F3 250 model.  Any workout that is a minimum of 30 minutes counts.  This could include running, cycling, rucking, any F3 workout or workout you put together at home.  Two a day workouts count as two workouts.  Example, you complete an F3 bootcamp in the morning and a minimum 30 minute jog in the afternoon=2 workouts.

Diet:     No gluten.  (Just kidding)

No Mountain Dew (T-Square), other soft drinks, desserts, sweets, potato chips, junk food, fast food, etc.  You know what your food vices are so stay away from them.  Fast food is allowed if it is salad or chili and unsweetened tea or water.    (A special exemption is being made for fast food for those participating in the Bourbon Chase)

A protein shake within 30 minutes of ending the workout.  This is the only expense. Get some protein powder and a shaker bottle and make it a habit.   Drink more water.

You are allowed four cheat meals.  Your choice but they must be named and claimed. If you work out more than 5 times per week, you can claim an extra cheat meal.  An example is a couple of slices of pizza but don’t blow it on a whole pizza.  Even though you will be getting the workouts in you can’t out train a bad diet.

Alcohol:  I am no nutritionist but have seen enough articles about red wine being good for the heart and beer being a good recovery drink.  However, I am not recommending anything here.  Limit yourself or at least earn your alcohol by pushing the rock.  Moderation in all things, including moderation.

You must keep a daily journal of both your workouts and cheat meals. The journal is for your eyes only.  I use the “notes” on my Iphone since I always have it with me.  I have journaled all my workouts on my phone since 2017.  It is helpful to look back and see types of workouts, two a days, and extra credit workouts that make journaling worth it.  You can also see where you failed to work out and why.  It is a good habit.  I also document injuries or other things as a record of why workouts were modified or changed up.  I suggest getting an accountability partner, naming your goals, and holding each other accountable  #ISI

Enjoy Bottom’s Up at Primal this Friday because the discipline starts Saturday.  Get after it.

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