Author: Sargento (Page 13 of 30)

There were a lucky 13 HIM who showed for this improvised version of Tequila Sunrise. A couple of the guys went their separate ways after the warmup but we still gave them credit. For everyone else, this is what happened…

Warmup of high energy Don Quixote’s just for Whoopee

Mosey over to the blacktop, making sure to jump the chain.

YHC brough the trusty JBL Flip 4 for some awesome tunes to accompany the Thang. When Breaker Breaker asked for a substitute for his Q, YHC knew what needed to be done.

The Deck of Death

We did the straight up version where we do what the card says. This was a good idea except, in true Tequila Sunrise fashion, the lighting was a little less than adequate, but we figured it out eventually. There was a lot of mumblechatter and the guys got their sweat on. We even did 22 burpees at one time, that was a lot! Time ran out and we circled up. Thanks for the opportunity to lead men!

Announcements: Flat Rock Retreat February 18-20 (only 16 spots left), Q School next Saturday the 22nd at Gashouse

Prayer requests: Round Up’s M expecting triplets, Mayor’s M, Tesla, Breaker Breaker’s back, Gumby’s back

Always Be EHing!!!

Two Cotters we back in the fold with the 7 other HIM who made it on a cold morning. This is what happened…

Pledge of Allegiance

Warmup – Don Quixote

Mosey toward the park, making sure to power up the tunes along the way. This would be the first workout with music for YHC in quite a while. The theme was songs that start slowish but finish strong. The first was “Waiting Room” by Fugazi, it has a strong base line and good beat, check it out.

Partner up for Dora 123 – 100 Merkins, 200 Jump Squats, 300 LBCs

The next hit was “Closer to the Heart” by Rush. Whoopee cried the entire time this was played, just couldn’t contain himself. It was impressive to see.

U2 was up next with “Where the Streets Have No Name”. Classic, motivating, inspiring. Can’t beat the classics.

Speaking of classics, “Stairway to Heaven” was on the list. Amazingly, one of the PAX whose name rhymes with EC Strider claims he didn’t know about this landmark anthem.

We moseyed down the parking lot for the next routine, The Figure 8. In this, we went in a figure 8 pattern (go figure) and did 15 reps of each of the exercises: dips, bobby hurleys, merkins, monkey humpers, dips again, flutter kicks, WWI situps, monkey humpers again.

During this work we heard “Somebody I Used to Know” by the one hit wonder Gotye. It made us remember all the Cotters who need to be EHed.

Smashing Pumpkins brought the shred next with “Drown” from the Singles soundtrack, one of the best movie soundtracks ever IMO. Check it out! Bandit called what this one was without any hesitation because he knows.

The unique “Southbound Pachyderm” by Primus finished up the Figure 8 and took us into the Triple Nickel becuase that’s what we had time for. We did Pickle Pounders so Gastone could practice and American Hammers at the other end.

The last hit we only got to hear part of was “Searching With My Good Eye Closed” by Soundgarden from their Badmotorfinger album. It’s awesome.

We did a little bit of Mary at the end to finish with a max of 10 reps so most of the guys could get a change to call on. We went over the 5 Core Principles of F3 during this thing just so everyone knows what we’re all about.

Thanks for the opportunity to lead men!

Announcements: 2nd F lunch next Wednesday at Buffalo Wild Wings, Q School Jan 22nd, Mountain Retreat Feb 18-20

Prayer Requests: Bandit’s work colleague lost his mother, Sargento friend with chemo for breast cancer, Mayor’s M

It was a breezy and cold Monday at Mt Hollywood for the 6 HIM who dared to start their week off right. Among them was a Cotter from 3 years ago who wants to get right and a guy who posted for the first time just yesterday. Congratulations men, welcome to the rest of your lives! This is what happened…

Full disclaimer for the newbies. Including the 5 Core Principles of F3.

• Men only
• Peer led
• Always outside
• Free
• Ends in a COT

Warmup – Goofballs x20 IC, Don Quixotes x10 IC, LBCs x15 UC

Pledge of Allegiance

Mosey down the road toward downtown while watching out for the speeding gray Toyota Tacoma on it’s way to Freightliner. Stop at the back of the Italian place for some dying cockroaches. After that head over to the corner for the first round of stuff.

Route 66

At each light do increasing Imperial Squat  Walkers until we get to the 11th light. Feel the burn! We conveniently ended up near the local Wells Fargo branch, which meant it was time for nothing other than the infamous

ATM

Circle up for 15 Alternating Shoulder Taps IC, 10 Tempo Merkins IC and 10 Fast Merkins OYO. After this we did a lap around the bank and circled back up for another round. One more lap and most of an ATM and the PAX’s shoulders (definitely the Q’s) were smoked.

Start heading back to the start, stopping a couple of times along the way to do some more dying cockroaches. Back at the start, there was time enough for one finishing routine.

Triple Nickel

At one end, do 5 V-Ups, run to the other end and do 5 Plank Jacks. Do it all 5 times then circle up for a few reps of Nolan Ryans and we’re done. Time!

It was great having th new/old guys out today. T Claps to Cotton and Kaepernick for braving the cold to make it out. As we said, you’ll be sore for sure, but the best thing you can do the overcome that is to post again soon!

Remember, Always be EHing!!!

Prayer Requests: Maria Huffstetler spinal stroke recovery, Dana Friday breast cancer treatment, covid, Tesla

Announcements: Q School January 22, Half Marathon end of January, Weekend retreat to Flat Rock February 18-20

Check your calendars and get clearance from the M for the most epic F3 Gastonia experience to date! This weekend will be transformational for our region!!!

February 18th-20th we will head to the mountains for a weekend of 1st F gut checks, plenty of 2nd F comradery, and solid 3rd F to boot. YHC has reserved the 1st ARP church house for F3 Gastonia to use all weekend.

We’ll do this stuff and more:

• Saturday morning beatdown
• Cookouts
• Beer ruck into Hendersonville with numerous brewery stops
• 3rd F study, devotions & discussions
• A long run for the runners (soccer arms welcome)
• Hikes on nearby trails
• Breakfast by the chef (maybe even some livermush)

The cost is only about $15 per person, per night depending on how many HIM go. Basically, the more HIM that go, the lower the cost.

First come, first served because we only have room for 32 HIM.

RSVP to YHC ASAP to save your place! AYE!!!

Happy New Year men!

42 HIM arrived at the place they were predesitined to be at this first day of 2022, Midoriyama. It was a warm but perfect day to start the year off on the right foot and the Q team was prepped and ready for the day. This is what happened…

There were numerous PAX who got in different levels of EC. All sweated more than usual for January 1st but that’s just the way it goes. All stayed for the beatdown.

At the appointed time YHC welcomed everyone and gave the disclaimer for our first FNG of the year, Round Up’s son! He looked ready to make the most of the opportunity with smiles for miles.

Pledge of Allegiance

Next, the operation was handed over to 1st F Q Roscoe. He quickly avoided any sort of warmup, instead he called for a mosey and the PAX follow behind. We arrived at the first soccer field to the right and we circled up at center field. I’m not going to pretend that I recall how many reps we did of things like Merkins, LBCs, Dying Cockroaches, Burpees, and more Merkins, but it was a whole lot! Great start to the beatdown, and then it was handed back to YHC.

I asked the PAX why they love F3 so much. Buckeye (he was actually still at the workout!) said he loved the running. Nuf said.

Up next was Pockets, whose regularly scheduled Q got jacked when the new Nantan got a little ahead of himself and said we’d have a convergence today. He lead us to the bunny hill near the for the next section, the Triple Nickel. Do 5 Rocky Balboas at the bottom and 5 Imperial Squat Walkers at the top, x5.

Down at the bottom of the hill, Pockets said we would do a Route 45 routine with more Merkins (of course). At the end of that, he called for Imperial Walkers. He also called a couple of rounds of Burpees for good measure.

At this point, it was again asked of the PAX what they loved about F3 and Buckey tried to answer again (he said Merkins but I was more surprised that he was still at the workout) but we went to someone who had something more meaning to say. We also took the opportunity to sing happy birthday to Pockets, Happy Birthday brother!

The beatdown was then handed over to Mayor, whose regulalry scheduled Q was restructured due to the convergence. He took us back to the soccer field  and had us  partner up and line up at the end of the field for the classic Dora 123. Actually, he tried to make us do 200 Merkins (yeah, more of those), 400 Squats and 800 LBCs. Well, we did all of the stupid Merkins, got through a lot of Squats’s before Mayor Omaha’d to 300 reps of that and then some of the LBCs before his time was up.

For our next Q&A, Buckeye tried to pipe up (still here!) but then ‘ole Tesla felt the need to speak up. After a typical innapropriate spiel, he laid down some old man wisdom about the importance of F3 for all of us, which was very true.

Finally, it was YHC’s turn and we again lined up of the end line. Since it’s now the year 2022, the PAX was instructed to do 22 V-Ups and then Bear Crawl the length of the field and modify with Lunges as needed. For some reason Burpees were called (it looked good on paper) and then a Nur to the other end. Time was running short so we headed back to the start to wrap things up. We got back there and YHC talked a little bit before the final exercise was called. This may have been the most telegraphed exercise call ever, but whatevs, we did the Goofball x44 IC. We did that many because in the year ’22 we’re going to have to push try twice as hard to keep this great thing going.

That was the end of time and YHC unveiled this year’s mission:

ALWAYS BE EH’ING!!!

We all agree that this thing is too special to keep to ourselves. We have to share it with everyone we can, often several times until we get that guy out here with us. We are a strong PAX and our leaders have shown the way well so far, but our work isn’t done. It’s not easy but it’s worth it!  Always be EHing!

Thank you to Broke for your leadership and for giving me the opportunity to lead us this year. Thank you to Roscoe, Pockets and Mayor for leading today. Thank you to our SLT and everyone else for making this the best region in the nation! AYE!!!

Announcement: Half marathon in Biloxi, MS

Prayer requests: Gumby and his ailing back, Tiger’s M & stepsons, health concerns and Covid situations

It was the perfect opportunity for 19 HIM to get better Downtown today. This is what happened…

Circle up beside the Rotary pavilion that is home to the beautiful Christmas tree.

Disclaimer

Pledge of Allegiance

Warmup – Goofballs, that is all

Mosey west toward US Hwy 321 for the first round of pain.

Route 66 – Do a merkin at each pole, increasing by one at each successive one.

Arrive at the front steps of First ARP Church. YHC felt, in order to prepare ourselves for the anticipated celebration tomorrow, that it was appropriate to read scripture from Luke 2:1-7. I encourage you all to do the same again.

Head to the most primo parking lot in all the land here on the church property for a Triple Nickel. At one end do 5 Jingle Balls (making sure not to do Parker Peters), run to the next island, do 1 burpee, keep going to the next island for Star Crunches. Do that x5.

Mosey back toward home base, stopping at McQuiter’s wall for the second reading from the Gospel according to Luke chapter 2 verses 8-12. Read it for your selves. We did 20 step ups each leg.

Mosey to the top of parking deck for the final reading. Luke 2:13-20 – This is our Lord’s birthday celebration!

The Thang – The Top to Bottom

Because the date is December 24th, we would do 12 Hallelujah squats at the top, run the stairs down and do 24 Heels to Heaven, then take the long way back up. Keep doing this until YHC says to stop. After the first round of this we switched the direction to go up the stairs and down the long way. We got in at least 3 full rounds of said routine.

Mosey back to the start through a previously unknown alley due to construction fencing impeding our route the other way. Time!

Announcements – Convergence at Midoriyama January 1st

Prayer Requests – EZ Rider’s coworker who had a stroke, Big Pappy’s 2.0 with covid, Orangeman’s family with covid, Dirt’s mother in law, Mayor’s friend’s recovery from surgery, CMPD, JJ’s brother in law’s father passed, Bartender at Primal’s family, those who struggle this time of year for various reasons

Moleskin – I wanted the Q for Christmas Eve because it’s a special day and the height of anticipation for a lot of us and those we love. Weeks and months of preparation and celebration on many fronts do make this the most wonderful time of year, as the song goes. Let’s stay focused on why we celebrate this special day though men. This is the birthday of our one true hope, Jesus. All the ancillary benefits of time with family and friends, good food, and all the rest are great but let’s not allow that to take our attention off of what we should be paying attention to. If you need a reminder, just read Luke 2:1-20, that will set you straight.

Thank you for the opportunity to lead! AYE!!!

6 HIM posted to the southernmost AO in all the region for some low impact but hard work today. As YHC pulled up, over 5 minutes early I might add, the PAX were lugging kettlebells and stuff out of their cars. They didn’t need them today. This is what happened…

No disclaimer, all veteran PAX

Pledge of Allegiance

Warm Up – Don Quixote to Abe Vigoda, Goofballs too

Walk over to the parking lot for Apple Turnovers. Bear crawl three spaces, switch to crab walk for 3, back and forth to the end of the lot.

Stay there for Bat Wings. Arms out for 20 Forward arm circles, hold, 20 backward, hold, 20 Seal Claps, hold, 20 overhead claps. Feel the burn

Walk to the covered area at the other end for the The Thang.

The 12-21-21

Yep, that was today’s date, the shortest day of light of the year. Partner up and while #1 goes around the loop, # does exercises. It’s like Dora but it’s not.

120 Sweat Angels

210 Jingle Balls

210 Randy’s

Walk over to the foggy greenhouse thing by the cafeteria for a round of Little Merkin Boy. Hold plank during Bing Crosby’s “Little Drummer Boy” and do a merkin every time they say “pa rum pa pum pum”. Feel the burn.

Walk to the start for a couple rounds of Mary to finish up. Great work men!

This AO a lot of fun if you give it a try and these guys are up for more moving around that you might think! Thanks to Time Frame for leading this AO for quite a while. It’s time to pass the torch and he’s looking to give another willing PAX the opportunity to keep this AO awesome. Who is up for the challenge?

Announcements – Convergence at Midoriyama January 1st at 7:00, Half Marathon in Biloxi, Smokey Mountain Relay last weekend in April

Prayers=- Those travelling during holidays, Covid, Tube’s friend’s mom had stroke, many PAX know folks with cancer, Turtleman may return in March!!!

It was an honor to lead today men, thank you for the push! AYE!!!

It was a perfect morning to run in the gloom. 8 HIM decided to start together despite lots of other cars around in the lot. This is what happened…

Pledge of Allegiance

YHC decided it was time to flip the script and lead the PAX on a reverse “Sargento Mud Run” route. You know, the one everyone complains about (what else is new) when YHC chooses it. Well turns out they actually thought it was better than the original. We might do it again.

Sister Act was doing his carside dressing room thing when the PAX got home. Then Termite rolled in as we were wrapping up. Good times

Announcements – Covergence at Midoriyama January 1st, Half marathon January 30th

Prayer requests – Linus’ dad, Roscoe’s Father in Law, GSM family, Roscoe’s buddy Tim with cancer, Defib’s buddy with cancer, Sargento friend with cancer, Tiger’s M & step sons, Broke’s mom, others during this time of year

It was beautiful morning to get our move on. 8 HIM showed for some astronomy and exercises. This is what happened…

Slight disclaimer.
Warmup – Mosey

We went all the way around the and YHC realized the planned area for work was too bright to enjoy the plentiful shooting stars so we kept going over to beside the tennis courts. Perfect

The 12 Days of Christmas

First Day – 1 Squat – lap

Second Day – 2 merkins, 1 squat – lap

Third Day – 3 V-Ups, 2 merkins, 1 squat – lap

Fouth Day – 14 Rocky Balboas, 3 vups, 2 merkins, 1 squat – lap

Fifth Day – 15 Little Baby Dips, 14 Rocky Balboas, 3 Vups. 2 merkins, 1 squat – lap

SixthDay  – 6 Oblique crunches each side, 15 LBDs, 14 RBs, 3 Vups, 2 merkins, 1 squat – lap

Seventh Day – 7 lunges each leg, 6 OCs each side, 15 lbds, 14 RBs, 3 vups, 2 merkins, 1 squat – lap

Eight Day – 8 Incline Merkins – 7 lunges, 6 OCs, 15 lbds, 14 rbs, 3 vups, 2 merkins, 1 squat – lap

Ninth Day – 19 Flutterkicks each leg, 8 Inclines, 7 lunges, 6 OCs, 15 lbds, 14 RBs, 3 vups, 2 merkins, 1 squat – lap

Last Day (ran out of time!) – 12 Boxcutters, 11 Werkins, 10 Mountain Climbers, 9 Flutterkicks, 8 Inclines, 7 lunges, 6 OCs, 15 lbds, 14 rbs, 3 Vups, 2 merkins, 1 squat

Mosey back to the start- Time!

In all I think we each saw at least 5 shooting stars each, some even more. What at beautiful wonder of God’s creation!!!

Announcements – Convergence January 1st, Half Marathon last Sunday in January

Prayer requests – folks in Kentucky, Termite career choices, Remember those who are struggling during this time of year

Sargento out!

There were 10 HIM who responded to YHC’s mysterious post on Slack earlier in the afternoon. Will there be running? Will there be music? Will there be Spatchcock? This is what happened.

Pledge of Allegiance

Warmup – Don Quixotes, R over L, something else

Mosey down the road until YHC calls an impromptu left to the bleachers for some Step Ups in cadence. Mosey on to the strobing street light. Stare at the light as long as possible just to see if anyone would fall out. No one did! Mosey around the back soccer field to the far side.

The Thang – 30 Days of November

In recognition of Pilgrim’s Progress’ misstatement of the number of days in the month, YHC devised a workout around the actual number of days in November, 30. In descending fashion, the PAX would do the number of reps to the corresponding day, starting with 30.

30 – Spatchcocks (as introduced by Whoopee at the recent Gashouse workout. The key is you have to say the word Spatchcock at each rep for it to count. As a result, YHC was the only one doing these correctly.)

29 – Squats

28 – V-Ups

27 – Goofballs

26 – Merkins

Nur to the other side of the field and plank for the 6.

25 – Spatchcocks (still calling the name)

24 – Squats

23 – V-Ups

22 – Goofballs

21 – Merkins

Nur back to the other side.

20 – Spatchcocks

19 – Squats

18 – V-Ups

17 – Goofballs

16 – Merkins

Skip to the other side.

15 – Spatchcocks

14 – Squats

13 – V-Ups

12 – Goofballs

11 – Merkins

Run a lap and a half.

10 – Spatchcocks

9 – Squats

8 – V-Ups

7 – Goofballs

6 – Merkins

Run a lap.

5 – Spatchcocks

4 – Squats

3 – V-Ups

2 – Goofballs

1 – Merkin

Bear crawl to the other side.

Mosey back to the start and do 5 minutes of Mary. Limit 10 reps for those who didn’t know. Times up!

Thanks for the opportunity to lead men. It was my pleasure!

Announcements – Christmas Party, Half Marathon last weekend of January

Prayers requests – Gumby’s mom, Broke’s mom is improving, remember those who’ve lost loved ones becusue this time of year can be hard, Wojo’s M expecting