Author: Rudolph (Page 1 of 5)

I’m looking on my desk at a Weinke that is muddy and beat to hell, a kettlebell signed by the Pax, a book given by Stroganoff (on leadership of course 🙂 ), and a phone with texts from Pax that weren’t able to make it.  What a great day.  Thanks Whoopee & Tube for letting me lead a combo, and thanks Freight for brining the Service Project to Gashouse.   When I asked to lead a final time, I thought for a bit and said “what better way to to say adios than to relive the first workout that got me hooked”?  This way, everyone can say they were at the first F3 Gashouse workout, ha!

Before I go further:  thanks to my Stone, Breaker Breaker, and thanks to my Shieldlock for their partnership.  Special thanks to HIPAA for being djay today, and for helping me with the opening skit.  I thought it would be funny to fake cry and the hit it Painlab style – metal music and a message to let you all know what badasses you are.  Yes, we are supposed to be servant leaders and humble, but dammit, I’m proud of the intestinal (testicular) fortitude and iron sharpening F3 Gastonia does.  It’s real, take pride in it.   Last note was Tube told me early in the week he wanted Merlot.  We got some!  Here’s what we did on 3.21.2015, and on 11.13.2021:

Warm-up:  SSH x 15, IW x 15, Merkins x 13,  Peter Parkers x 10 (Painlab, head towards the field!), Wide Arm Merkins x 12, Mountain Climbers x 12, Diamond Merkins x 7.  Mosey to the field, and down the hill.

MESSAGE 1 – At the first workout I thought I had it going on.  I was pasted halfway through the first strenuous exercise, the Jacob’s Ladder.  Run up the hill, burpee, do it again for 2 burpees, repeat until 7 are done.  Gasser.  Back then, halfway through I was gassed and said internally “#### this, I’ll just sit here and wait it out”.  Swiper, the Q, ran up to me, hunched over and said “you ready?  You got this, let’s go.”  From that moment on, I was hooked on F3.  It’s not about what you can do, it’s about how much you can push forward.

We did the Jacob’s Ladder.  This hill was greater than 2x the size of the original.  Great work!!  Mosey to the field.

MESSAGE 2 – Roscoe is a model of Responsibility.  He and I share a fondness for Jordan Peterson.  I mentioned that intentness that Roscoe has, and how we are always preparing for war.  We do this, so we can bring peace.  The meek that will inherit the earth, that’s literally translated as though they have their swords ready.  You all must continue the sharpening of iron, because this world is a hegemony, and the strong, prepared man bears the responsibility of brokering peace.  As Tiger said just yesterday in his Twitter, which you should all read daily, along with Sarlaac’s daily prayer “It isn’t winning that matters most, it’s the willingness to prepare to win.”  I stopped after I spoke about Huckleberry.  Son of gun has the quickest wit in F3 Gastonia, but also the most heart.  He gutted out a brutal workout, and came back for more.  Then carried the flag for Folsom.  Shows heart, proud to call him friend.

11’s:  squats and merkins.  Simple.  About a 20 yard spread.

MESSAGE 3 – If you’ve been a leader raise your hand.  Being a Servant Leader is what we should be about.  Here I said that Freight has carried us well in 6 years being a Servant Leader, and also that if any of us think we’re doing good, look no further than Big Pappy.  That man is a Servant Leader.  What they both share is that they are positive, always stepping up and leading by example.  Great work.

Line exercises: 50 yards, lunge walk down, Nur back.  Bear crawl down, Nur back (BIG UPS TO VOODOO FOR THE PUSH ON THE BEARCRAWL!!  Yer a fookin animal dude).   Crab walk down, nur back.  Gasser.  Here, I saw some Merlot.  You know a man is busting his ass when he Merlots.  Love it.

Next, partner work:  Partner carry down 50 yards, flapjack.  I OMAHA’D here for the next 2, for wheelbarrows, to be about 10 yards.  Montross and I won the wheelbarrow race.  He’s a great dude.

MESSAGE 4 – Many hands make light work.  Don’t underestimate what a group of men can do.  You all can impact a community majorly; demo a house, cut grass, raise money…or move a guy.  I relayed the story of when Dr. Feelgood called me while I was in the hospital and said “we got you on this move, don’t worry”.  20+ guys moved my family in a matter of hours.  I will be forever in the debt of F3 Gastonia for this act of kindness.  Seeing Dr. Feelgood come out today, out of the blue, made me very happy.   Also, big ups were given to Oompa Loompa, Mayor, HIPAA and VooDoo regarding the creation of Painlab.  Men, I apprecaite you.   In honor of Dr. Feelgood, I created the:

Dr. Feelgood Drillers – he’s a dentist, so this was clever (back in 2015).  I started it, I gave the baton to Whoopee first.  This was on purpose.  Whoopee was our first Nan’tan.  He was also the first F3 Gastonia guy to lead an AO.  This is a man with tremendous impact, who when I see him operate, it makes me want to do better.  Every time.  Whoopee is the heart of F3 Gastonia.  He led, then he gave it to JJ, JJ did a good job and gave it to Purple Haze.  Great choices in JJ & Purple Haze.  Stand-out men.  I moved us to the BIG G to finish off the first ever routine.

6 MOM:  I started with LBC’s.  Then it was intentional to highlight the best leader I know in Gaston County:  Stroganoff. Personally, professionally, for our community and otherwise, he is a leader through and through.  If Whoopee is the heart, Stroganoff is likely the soul.   Despite being a Wolfpacker (I’m a BIG Jimmy V fan…and a Sargento and Short Sale fan….Wolfpack is good with me guys!).  Then, I highlighted the most stubborn and fun hillbilly in Gastonia, TSquare.  I”m going to miss our talks, but we’ll still do them virtually.  STAY POSITIVE BROTHER!

Mosey back to Schiele.

Message 5 – the theme from Hoosiers was on the radio.  Every time they break the huddle in Hoosiers, they say TEAM.  5 men on the court, operating as a precision, single unit. That’s F3 to me.  The ultimate team.  Let’s kill the clock with my favorite exercise, the burpee.  I gave JJ a team (he’s a fellow Tarheel), and I took one.  We did burpees to time.

TIME

Announcements:

• Service project was done after this exercise, and next Friday  you all can deliver to the Salvation Army. Do it.  Join Freight.
• Tiger – Rice & Beans in Charlotte.  Get details.
• Les Nessman Turkey time – Well, it’s FRANKSGIVING.  Friday November 26th.  His house.  It’ll be fun, join in (quick wit today, Nessman).
• 3 AO’s open for Thanksgiving.  Sorry, didn’t record the times.
• ***I think there were a few more, I got a bit lost.

Prayers:

• TSquare with family and move
• Our Country
• ***I think I missed another here too.  please forgive!

Last Words from Rudolph:  join the Whetstone program, create a Shieldlock, take advantage of what you have here.  Don’t give into negativity, always be the tip of the spear.  Like Jimmy V says, “DON’T GIVE UP, DON’T EVER GIVE UP.”  Gents, it’s been an honor.

Broke lead us in prayer close, in a Ball of Man.

ROLL CALL OF THANKS TO THOSE WHO SHOWED TODAY!:

Purple Haze – always fun to workout with, keep making workouts a hoot.

Blart – Blart is just a straight up HIM.  No fuss, no muss. great man.

JJ – too fast for my taste, but a guy who needs a leadership role soon.

Timeframe – fun, up for hard work, a hungry guy who has big shoulders.

Pedal – my good friend who has a great heart, but needs to get out more 🙂

Slick – new guy, great guy.  You all make sure this bonafide HIM stays tight with F3.

Gavel – I don’t know much about you Gavel, but I see you in lots of vids on Twitter.  Hats off sir.

El Toro – my main man; smart and damn tough.  See you soon.

Hunchback – thank you for what you do for Gaston County, great leadership example.

Sledge – kindness shines through, and your positivity.  Salute to you sir, a role model.

Dr. Feelgood – where did you come from?  You know the deal, I will always owe due to your thoughtfulness.

Pacer – another Painlab badass.  Stay the course, great work sir.

Flinstone – I’ve not seen anyone since Broke accelerate so quickly.  I tip my hat sir.

Nutria – always a kind word and great example during workouts.  Thank you for coming!

Tsquare – well, it’s the end of the road, but new starts abound.  THanks for having an open mind and fun heart.

Termite – your vids make me laugh, but your runs give me motivation.  Thank you.

Tiger – something got into you this year, and I like it.  Keep rocking the positive messaging and example.

Bed Pan – I’ve enjoyed our friendship, and appreciate your consistency with F3.  Great work.

HIPAA – great, great, great work my friend.  You only limit yourself, time to accelerate to the leader you want to be.  Top creative guy I know.

Montross – you are always a barrel of monkeys at a workout; every workout with you is a better one.  You need to attend them all.

Oompa – Ben, I owe you a lot, and love our friendship.  Thanks brother.  Keep these guys straight.

Dr. Seuss – your lightheartedness is matched only by your kindness.  Wish we had gotten to know each other better.

Broke – you’re a bad mother#######.  End of story.

Les Nessman – it started with you training my kid, and then you trained me on how to lighten up a bit.  Hats off.

VooDoo – consistent.   You would make a great Stone for someone.

Whoopee – whatever, I already gave you a compliment…..

Freight – you too…..

Stroganoff – you too……(3 Nan’tan’s stood next to each other in Name-o-rama)

Spider-Man – love working out with Spidey.  Smart and fun, and a worker.  Thanks for coming on a Saturday to see me off, you old dog.

Breaker Breaker – Shane, you’re a man’s man.  Thank you.

Defib – thoughtful, a rock pusher and great example of a HIM.  Keep this group active sir, push them!

Sargento – this man gets my vote to be the next Nan’Tan of F3 Gastonia.  Period.

Short Sale – Wade, you are one of a kind; a jack of all trades that made every interaction fun and smart.  I think you have this whole “life” thing figured out.

Roscoe – you left!  Thanks for always having “PERFECT” form; at F3 and life.

Gentlemen, it’s been an honor.

RUDOLPH

“Hi.  I’m Rudolph.  No FNG’s?  Screw the lot of you, you can’t sue me.  Let’s warm up.”

We warmed up.  Iron Wolf 5 minute’r.

Next, we did 80 Burpees.  Then 10 Navy Seals.  Then 10 more Burpees.   ***No real bitching here.  Just straight up hard work.  I was pretty impressed.  We did them together, separate, fast paced, just good work.

Next, we did a good yoga routine.  Some guys have balance, some not.  Still, no bitching.  A lot of panting tho…

Close it out.

Announcements – join Whoopee for the Chad 1000.

Prayers – please pray for Tube’s Aunt & Uncle in their COVID recovery.

VooDoo has the next Q.  And he brought me boxes today.  What a sweetheart.

MOLESKIN – a good session.  My left arm is still ######, but I owed Timeframe a Q.  I hope he liked what he go.

AWARD SECTION:

“I’m fitter than Rudolph award – Spider-Man

“I push forward despite my arms dying” award – Timeframe

“We need to do 10 more” award – VooDoo

“I don’t need your approval, I give you mine” award – El Toro

“I never fail poke fun at Rudolph’s skinny ankles” award – Tube

-Rudolph

I took the Bootcamp mainly because my back is doing pretty well.  Lesson for my Painlab crew; if you can, you should Bootcamp (at least from time to time, we do love our metal).  I didn’t think about it being 9/11 until a few days later.  When I think of 9/11, I think of courage.  I refuse to let anything else take priority status for the remembrance of 9/11, than courage.  “Let’s Roll”, going into towers, jumping off buildings hand-in-hand, that day is shall be remembered for courage.  I think I can intertwine this message into a Q….

Today, the Pledge of Allegiance is first.  Thanks goodness Watt’s Up has a flag on his truck; no shovel flags!  We’ll get to that.

Disclaimer.  Warm-Up (standard Iron Wolf).  I won’t bore you, but all muscles warmed-up over 5-6 minutes.  We see Pizza Man running laps above us.  Solo Iron Pax?   Now we’re talking.

Time to split up.  Where is the Painlab Q/Site Q??  Holy hell, Tube ain’t here.  Voodoo didn’t miss a beat, and took it on.  I yell “follow me”, and we go:

Run to Schiele wall.  Wall sits.  30 seconds later, 5 burpees.  Rinse and repeat x 3.  Up the hill we go, stop at the top for 20 Monkey Humpers.  Follow me some more; lateral run left through the parking lot, then backwards, then right, and then down the hill we go.  All the way down….

At the bottom baseball field, I said that at the very first F3 we had, the Charlotte crew took us to a hill and I learned what a Jacob’s Ladder was.  I got broke off on that.  It took an encouraging word from Swiper to push me to get it done.  Linus will remember.  I took pride in pushing that day, maybe why I keep coming back.  To honor this, we will show courage in this attempt:  11’s, Navy Seals at the bottom, bear crawl to the top, Imperial Walkers at the top (both legs are 1).  This is deceptively tough.  Lots of merkins.  I love the damn things.  We got about 1/3rd of the way, and since we were getting fragmented, I got us in one spot and we did the rest in unison.  Good pushes here!  Barely any modify.  That hill is large.

Move up to the track.  Pizza Man is in cooldown mode.  Not us!  Dora 1-2-3.  With a twist.  100 merkins, but every Diamond Merkin is worth 2.  200 squats, but every jump squat is worth 2.  300 LBC’s, but every WWII is worth 2.  Good partner work here.  Not much chatter tho.  I looked at my clock, holy hell it’s 7:41.  Omaha the LBC’s.  We move the track for Sprints.  Single file line, 25 yard sprint, one man after another.  We did 6 each I think.  I love sprints, I hate running.  It makes sense.

Jog up to the parking lot for the last bit; Dr. Feelgood Drillers.  I created these in honor of Dr. Feelgood and F3 in honor of F3 moving me at my time of most need.  This was…..disjointed.  But fun!  It’ll gas you since it’s all gas, no brakes.  Wasn’t long enough, but it was close to time.  Circle up, bells.

Announcements:

JK5 in 2 weeks (we can ruck it we think :)); Christmastown 5K which will have chariots!

Praise: emphasis on courage shown on 9/11

Prayers:  Voodoo’s college roomate’s daughter and nanny in serious accident; Our Nation; For Unity

I prayed us out, after a semi-brief diatribe; we pray for Unity, and that’s exactly what we’re going for when we sharpen iron.  We are learning to be better leaders.  Show compassion, listening and openness.  It works.

MOLESKIN – we did the 11’s as a big ol’ team.  We did Dora as 2 man teams (partners).  We did sprints as solo work.  No matter how you deal with an obstacle, whether it be the whole army beside you, or just with one other person to share the load, or by yourself, keep pushing, keep pounding.  Courage in the face of adversity.

AWARDS SECTION:

El Toro – “Big BOLLER” award

Watt’s Up – “Gimme some more” award

JJ – “this workout ain’t #### to me” award

Slick – “hey, I’m getting better at this” award

Pacer – “you cannot out-gut-check me” award

Hushpuppy – “my last sprint will be faster than my first sprint” award

Great work guys.  Always a pleasure.

Rudolph

Another Saturday boys, and another opportunity to exercise.  I have been asking my brother to join an exercise for about 6 years now, and he pulled in the parking lot.  Groovy!  Wojo had Gashouse Q, but kindly allowed me to Q since he was here.  We circled up, I accused everyone of being a bunch of mutts for not introducing themselves to my bro, which led to him getting swarmed.  Good work.  Disclaimer, and 5 core principles of F3 were shared.  I was about to start up, but Flinstone was running a bit behind, so hold plank until he joins.  Now, let’s go:

SSH, Chain Breakers, Swimmers, Grass Pickers, Flying Squirrels….I tried to mix it up a bit on the FS and performed in cadence at various speeds.  Q fail…kinda.  Whatever, you bootcampers get the heck out of here, time to commence the lab.

Circle up around Frank. I explained that while my right elbow is much better, my left is still a trash heap.  The doctor said I can do “push” exercise, but no “pull”.  I’ll take it, let’s rock!

Merkins max out x 3 rounds

Chest pullovers & press x 3 rounds

Overhead press x 3 rounds

Front lateral raise x 3 rounds

50 squats x 3 rounds

Dips max x 3 rounds

Skull crushers x 3 rounds

Active rest was employed in between sets (jog in place, hold squat, plank, etc.).  Some good chatter going during this time.  Nessman liked to talk about who the better Buchanan is….so we had a few sets of Burpees in between.  Discipline will be maintained.

Next was a modified Burpee waterfall.  3 teams, one goes, next goes, next goes, and so on.  About 6 minutes worth.  Since we had drilled our bodies for 40 minutes prior, this hit some where it was needed to.  Good stuff.

Next we do some Mary.  LBC, Dying Cockroach, Flutters, Heels to Heaven, a few others.  3 minutes left, back to the start point.  TIME!

Pledge of Allegiance

Announcements:

• Gaston’s Great Podcast – share this!  Great EH tool.  Well composed.  Link in the Slack.  Again….LISTEN AND SHARE.

• Iron Pax is here.  God help us all.  Go get it boys.  I will be modifying, but involved.

Prayers:

• Sledge and his knee surgery

• Westside’s father

• All parties involved with Afghanistan

• Breaker family/friend involved with Afghanistan

FNG:  took awhile, but finally we named my brother CK.  Welcome to it.

MOLESKIN – my elbow is shot to hell.  Thank goodness I have a place like Painlab where I can hang, share fellowship and enjoy the company of HIM’s.  My brother is sore as heck today.  We all know the cure….keep pounding!  Always a pleasure.

Rudolph

*I listed all pax at both AO’s, but the Painlab clan was: Hermie, Tube, Nessman, CK, Timeframe, VooDoo, Pacer, Big Pappy