F3 Gastonia

Fitness, Fellowship, Faith

Author: Stroganoff (Page 14 of 15)

Parking Deck 22’s & Bear Lunge Descent

August 15, 2016 / / 0 Comments

11, 12 or 13 (not really sure) strong men gathered early for a totally unscripted beatdown at the hands of Stroganoff. Since it has been 3 days since the workout, there is a good chance this BB is completely inaccurate. It’s also completely possible the list of the PAX is incorrect.

With the FNG on site, the disclaimer was emphasized a little more than usual. Get back in your vehicle and leave.

Warm Up Work In Cadence:

Side-Straddle Hops X 15
LBC’s X 20?
Imperial Walkers X 15
Merkins X 10

Pledge of Allegiance

The Thang

Mosey through the parking lot toward MLK Drive and around to the wall for the first work:

Two Sets of Wall Hip Slappers X 10

Mosey to the bank steps right at Franklin Blvd for second work:

Two Sets of Flutter Kicks X 20

Mosey across street, through parking lot of Convention Center to the top of the deck for the main event:

Parking Deck 22’s:

Merkins on top to start X 22
Run steps all the way down to bottom level.
Squats X 2
Run back to top of deck for Merkins X 20
Back down to bottom level for Squats X 4

This continues in this order until the final set of work includes 2 Merkins on top deck followed by 20 squats on lower level. The reps of each set adds up to 22….go figure.

Parking Deck 22’s complete when all the PAX are back to the top level.

Recover and count off before a circle set of LBC’s X 20.

Slow walk mosey to the second level down to prepare for the Bear Lunge Descent:

Lunge walk across the length of a parking deck level to the edge of the ramp down to the next; bear crawl backwards down the ramp to the next level below; lunge walk across to the next ramp; bear crawl backwards down ramp; etc. This continues until all the way to the lowest level corner exit of the parking deck. This one kinda sucked. Once again, Stroganoff flirted with the “Don’t Q it if you can’t do it” rule on both of these exercises.

Mosey back to the pavilion for a short round of Mary that included LBC’s and something else I can’t remember. Dang.

Nameorama followed by some announcements and too many prayer requests.

As always, great work men. It was an honor to lead you and I look forward to the next one.

Aye!

Stroganoff

K.I.S.S. – Keep It Simple Stroganoff

July 14, 2016 / / 0 Comments

10 Strong men converged on Martha’s House for a fair helping of Stroganoff’s Simplicity workout. Some of the creativity at recent workouts was not lost on the Q…..he was just not up to the ‘creativity’ task. The disclaimer consisted of “you shouldn’t be doing this” and “if you’re looking for the creativity of Short Sale and Feelgood, you came to the wrong workout.”

The Pledge

The Warm-Up: 10 IC Side-Straddle Hops

That was it

The Thang

We began with a mosey to the center of the spoke at the Baseball Fields at Martha Rivers Park for some basic exercise sets all In-Cadence:

Merkins X 15
LBC’s X 25
Squats X 15? (Not sure about this count as the Q’s personal space was invaded…..glad to see you back Whoopee)

Merkins X 15
LBC’s X 25
Squats X 15 (Personal space issues were adverted as the Q moved down to the far end of the PAX)

After a brief rest we took the long route mosey over to the lower end of the parking lot near the playground.

With a slight modification to 11’s, YHC decided to bring out some 22’s. Same as 11’s in concept but the total reps add up to 22 and we count up and down by 2’s. The two exercises were Merkins and LBC’s and went something like this:

Run across parking lot + 20 Merkins + run back across parking lot + 2 LBC’s (One complete)
Run across parking lot + 18 Merkins + run back across parking lot + 4 LBC’s (Two complete)
This continued until the last set of 2 Merkins + 20 LBC’s. The Q wasn’t sure about this one and it bordered on violating the rule of ‘If you can’t do it, don’t Q it’, but the PAX completed the task at hand.

This was followed by another short mosey around the path back to the picnic shelter for some more simplicity work (didn’t say easy…..I said simple). Grabbed some bench for the following in-cadence work:

Dips X 20
Flutter Kicks X 20 (I know, I never do these when leading)
Step Ups X 20
Quick Count off
Dips X 18
Flutter Kicks X 20
Step Ups X 20
Quick Count off
Dips X 15 (I think this was the correct number but was distracted by my Mother and her Sisters walking by the picnic area combined with Whoopee’s incessant compliments…I think)
Flutter Kicks X 25
Step Ups X 20

Mosey back toward Pelican’s but wait, there was time for a quick stop for a round of 15 IC Derkins on the curb while avoiding incoming traffic.

Mosey back to Pelican’s. Finish off with a quick round of Dying Cockroaches (Thanks Bandit). This took us to 6:15 am.

Several announcements that I cannot remember. Prayer requests. Name-o-rama. Final kneeling for the prayer to finish the work and take us out for the day.

Great work men. Thanks for understanding I needed the simplicity today. I have enough complications. You guys help me stay grounded and focused. As always, an honor to lead.

Until the next one.

Aye!

Fighting Yank – Next Exercise is……The Squat

June 26, 2016 / / 0 Comments

12 Strong Men posted for the 3rd edition at the Fighting Yank in Belmont. There was a large amount of pre-workout mumble chatter as the PAX gathered, not sure if this was in anticipation of the coming work or last nights “Guinness” (Tool Time). Regardless, YHC worked his way to the Flag to begin the work.

With no FNG’s in attendance, we dispensed with the disclaimer and got right to work.

Warm-Up (In-Cadence)

SSH X 15 LBC’s X 15
Imperial Walkers X 15 Freddy Mercury’s X 15

Pledge of Allegiance

The Thang

We then moseyed up main street for the first stop of the day at the Sun Trust Bank parking lot. I thought this one up the night before but had no name for it so as we arrived and I looked around I brilliantly decided to call this “The Sun Trust 6”, I know, very original. Here’s how it went:

Start at the curb closest to the side street and bear crawl to the center concrete divider for 10 merkins followed by lunges across the other side of the parking lot. (That’s one). Then lunge back to the concrete divider for 10 more merkins followed by bear crawling back to the starting point. (That’s two) The PAX felt a pattern. We did this for a total of six reps. I’m sure the PAX is grateful (or ticked) when the Q calls out an exercise group and is the last one to finish……oh well. The “Don’t Q it if you can’t do it” rule said nothing about speed of completion.

After a count off (I think), we moseyed back to the pavilion in the middle of the park for some Dora 1-2-3. Partner up for an aggregate count of Merkins (100), Flutter Kicks (200) and Squats (300). As Partner 1 did the exercise, Partner 2 ran the path back to the main steps, up the steps and back to the pavilion to switch off. This went on until YHC came to terms with the fact that it was hot and humid and he was tired. Most of the group finished before a short break before the next exercise.

It was around this time that YHC admitted he had a weinke in his pocket and being shocked that it was only about 7:30 am at this point made the brilliant statement the weinke was useless because it was too short and that I would not get it out. The admission of not pulling it out because it was too short was the source of most of the remaining mumble chatter for the day.

A slow mosey ensued until we arrived at the upper field/track behind Belmont Middle School for another rendition of the Wolfpack Grinder that included:

12 Squats IC – Run half lap – 20 merkins OYO – plank for the six – short rest
12 Squats IC – Run half lap – 20 LBC’s OYO – plank for the six – short rest
12 Squats IC – Run half lap – 20 mountain climbers OYO – plank for the six – short rest
12 Squats IC – Run half lap – 40 flutter kicks OYO – plank for the six – short rest
12 Squats IC – Run half lap – 20 merkins OYO – plank for the six – short rest
10 Squats IC – Run half lap – 20 LBC’s OYO – plank for the six – short rest

It has to be 8:00 am already……but no.

How to finish…….Top Hat suggested we could always do dips so here we go. Mosey to the picnic shelter for some dip-o-rama.

Dips X 20 IC
12 Squats IC (Including some type of Whoopee lunge squat disco exhibition – disturbing)
Dips X 15 IC
12 Squats IC (Another disturbing Whoopee exhibition)

One last Mosey to the fountain for some Mary (not actually sure what we did):

Short Sale called out some type of heel (or hell) taps for 10 reps on each leg
Freight made me break the no burpee pledge as he called out “10 Burpees”
Whoopee finished it off with some……something, I really don’t remember. Dang.

Good work men. Announcements. Prayer requests. Name-O-Rama.

Advisory board on Sunday at On the Border. Prayers for Godfather and his M. Prayers to a friend of Radar.

Finished with the COT prayer. 5 for coffeeteria at Cherubs.

As always, it was an honor to lead you men today.

Until the next one. Aye!

Angry Mob Fun Run at Derecho

June 20, 2016 / / 0 Comments

5 strong men gathered in the early morning gloom for the Monday Derecho extravaganza. Frankly, it wasn’t gloomy at all….it was quite beautiful with a full or close to full moon brightening the morning sky just above the trees. The temperature was cool and the humidity was lower…..close to perfect conditions. Let’s go.

Before we could start, Barney had to save the shovel flag after the weak plant by YHC. Pathetic.

My Casio clock struck 5:30 am so we began the Angry Mob Fun Run with a short disclaimer and even shorter warm up (no idea why I’m calling the workout the Angry Mob Fun Run…saw a funny pic last night and went with it):

10 IC Side Straddle Hop
12 IC Imperial Walkers

Let the mosey begin.

The PAX then jogged away from the parking lot at The Storm and headed for our normal route toward Goat Island, but wait, at the crossroads we turned up the hill toward the glorious art at the traffic circle for a quick station:

13 IC Merkins
20 IC LBC’s

Time to mosey again back toward the school, around the backside, past the weight room to the ‘knobs’ area?? Second station included the following:

15 IC Derkins
20 IC Flutter Kicks

Mosey back through the parking lot toward the crossroads….will we hit Goat Island this time around…..no. Right turn up the hill for a second time to the traffic circle for station #3:

12 IC Merkins
20 IC LBC’s

Mosey for running section #4 around the back of the school again to station #4 back at the knobs:

15 IC Derkins
20 IC Flutter Kicks

Time for running section #5 back to the crossroads and turned up the hill again (this time accompanied by a little mumble chatter from Outhouse: “Let’s turn up the hill for some merkins” – with a hint of sarcasm)….who am I to disappoint? Up the hill we go for the 3rd time….but wait…..no stopping at the top. KEEP RUNNING! On back around the school and back to the vehicles.

Quick pledge.

Prayers to Godfather and his M on the loss of his mother-in-law. We are all with you brother.

Announcements: F3 Dad event this Saturday, 10:00 am at Martha Rivers. JK2 has the details. Belmont is off and running with the 3rd workout coming up this Saturday. YHC has the Q. Please join us.

Great work men to start the week. We got in somewhere between 3 – 3.5 miles today. I continue to get much out of all 3 F’s. It is much appreciated. Honored to lead it again this morning.

Until the next one. Aye!

Let’s workout before a 5K – Sounds like a great idea….

May 15, 2016 / / 0 Comments

“Hey, let’s do a workout before the Caromont Community Challenge 5K on Saturday.” – Sargento

“Sure, sounds great.” – Stroganoff

Sounded like a good idea at the time. So Sargento and Myself decided to Co-Q a workout just before a 5K run.

6 PAX including 2 FNG’s gathered in The Storm parking lot for a pre-5K beatdown with NO RUNNING. With the 2 FNG’s present, we went through a quick discussion about the F3 mission before a quick warm up In Cadence with Stroganoff leading the first half of the workout:

SSH X 20
Imperial Walkers X 15
Merkins X 10 (or some number close to that)

Short mosey to the corner of tennis courts for the Pledge.

The Thang

The PAX then moseyed to the concrete area at the baseball/softball field complex for some upper body work. I took some inspiration from Madoff’s VQ on Friday with some 50 second work as follows:

The main work was 50 seconds of as many reps you can do of an exercise followed by a 15 – 30 second break before the next exercise:

Merkins
Rest
Merkins
Rest
Hip Slappers
Rest
Hip Slappers
Rest
Dips in Cadence (X 15)
Rest
Dips in Cadence (X 15)

This took us through about half the workout and it was time to turn it over to Sargento for Part II.

Stroganoff handed the workout off to Sargento but unfortunately he had an acute attack of the Sandy V (strained something in his back doing dips, how does that happen!?!). Not wanting to let the PAX down, especially with 2 FNGs present, he pushed through as best he could.

Plank, switching to right and left hands in the air for impact.
Attempted the Makhtar N’Dyiaye but skipped due to more Sandy V.
LBC x20IC
Freddie Mercury x15IC?
Dying Cockroach x15IC
American Hammer (thanks Outhouse for the cadence!)
Good Morning Dolly x20IC
Flutter Kick x20IC
Floyd Mayweather x10IC each arm
Nolan Ryan x10IC each arm
Protractor using PAX countoff for impact.

Called out to the group to finish the time with the following:

Outhouse called for 5 burpees OYO.
Stroganoff finished it off with 15 French Fries IC.

Mosey to the parking lot.

Announcements, prayer requests, COT.

Welcome to the two FNG’s: Mr. Jenkins & Loverboy

Even with the back injury, Sargento still ran the 5K with his 2.0….strong work.

F3 had a great showing at the 5k with multiple PAX placing in their age groups. I finished second behind Tool Time and I think both Freight and Pizza Man placed as well. Didn’t help my ego any but I think Pizza Man finished ahead of me pushing a stroller…..yikes. If I remember correctly, Outhouse’s son finished first or second in his age group along with my 2.0 finishing 3rd in hers.

Finally with the biggest finish of all was Quiche who took first overall in the 5K. Great work Quiche…..are you on the BRR team??? Aye!!

As always, it was an honor to lead another group through some iron sharpening iron work. I appreciate the opportunity and thanks to Sargento for splitting the time.

Until the next one.

AYE!

Stroganoff

What about Bob?

April 30, 2016 / / 0 Comments

Another Saturday, another Gashouse workout. 13 PAX gathered in the gloom for the JK2 Beat Down plus a side of stroganoff. No late stragglers and no FNG’s so there was a very short disclaimer from Stroganoff before a quick warm up that included some in cadence work:

SSH X 20
LBC’s X 20
Imperial Walkers X 21
Freddy Mercury’s X 20

Short mosey to the main flag in front of the Schiele for the pledge followed by the mosey to the Grier Middle School Track for:

The Thang

Back by popular demand as it has not been instituted lately was the Wolfpack Grinder. It has been a while since The Wolfpack Grinder has been performed and I must admit a moment of pride when I heard a few groans when announced what the first exercise would be:

On the track:

10 in cadence squats
Run 1/2 lap
25 Merkins OYO (Plank until all PAX complete)

10 in cadence squats
Run 1/2 lap
30 Mountain Climbers OYO

Rinse & Repeat

With the WP Grinder complete, the PAX moseyed to the courtyard for some Dora 1-2-3:

Partner 1 performs exercise while Partner 2 runs the steps and returns to pick up the cumulative counts as follows:

100 Merkins
200 Squats
300 single count flutter kicks

This took us to the halfway point and the Q was turned over to JK2 for the main beat down.

Mosey to the field for some partner work JK2 called BOB (or maybe BOB biscuit). BOB included some cumulative partner work that included the following down painment:

50 Burpees
100 Overhead presses
50 Burpees

We headed to the track for something but someone mentioned the word biscuit and bojangles in the same sentence so JK2 jumped on the opportunity to squeeze in a Whoopee special Bojangles Biscuit. Thanks.

We then moseyed back to the Schiele for some dip work at the picnic tables:

Dips X 30 OYO
Dips X 30 OYO

Thought we were done, JK2 thought otherwise.

Time for a round of In-Cadence Mary to finish it out:

Dying Cockroaches X 25
Flutter Kicks X 40
Hello Dolly X 30
Mountain Climbers X 25
Merkins X 15
LBC’s X 25
Nice work men.

Announcements: F3 Dads event today at the Schiele; Advisory meeting Sunday night (tomorrow) at a new location to be determined;

Several prayer requests. Finished with the name-o-rama and JK2 took us out with the prayer.

Many thanks to JK2 for a terrific Q today. I appreciate the opportunity to lead.

Until the next one.

Aye!

Stroganoff

Panda MF’rs

April 27, 2016 / / 0 Comments

9 PAX including 2 FNG’s showed up in the gloom at Martha’s House for an unknown beatdown. For the second Q in a row, I showed up with no weinke and only a few thoughts in my head as to the direction we were heading.

Having an FNG on site, we went through the disclaimer before starting with the Pledge.

Time for the In-Cadence warm up:

SSH X 13
Imperial Walkers X 13
LBC’s X 13 (?)

This was going to be the last warm up exercise but another vehicle pulled in and Sargento took off to meet the vehicle, I wrongly assumed it was Sargento’s wife bringing him his bag lunch or allowance but no, it was his brother-in-law, another FNG. Awesome…….be on time.

Last warm up exercise: Merkins X 10

I assumed at this point that Sargento passed along the disclaimer to his FNG but not sure.

The Thang

We then moseyed to the Park to the far side of Field #1 (I did do a quick disclaimer for the late FNG) for some Four Corner MFr’s. M = Merkins; F = Flutter Kicks; R = Run.

The PAX dropped and did 20 merkins OYO/single count at first corner;
Run to second corner for 40 single count flutter kicks;
Run to third corner for 20 merkins;
Run to fourth corner for 40 flutter kicks;
Run back to corner one, plank and wait on all the PAX.

Rinse/Repeat

Mosey to the opposite end of the field for the next work.

Second main exercise was the Panda 1-2-3 (Just like Dora 1-2-3 but included some bear crawls)

Partner up for some cumulative reps of the following:

100 Merkins
200 Flutter Kicks
300 Prayer Squats

Partner 1 does the exercise while partner 2 runs to the hill between Field #1 and the walking track and bear crawls up the right lane (path that has been cut in on the hill) and then bear crawls backwards down the left side path. Runs back to exercise station and switches with his partner.

This went on for several minutes when YHC realized once again that a Omaha was in order. We modified to 200 single count flutter kicks and 200 squats.

After this was complete, we had a short recovery speech where we talked about the daily workout is a battle against yourself to get better and not against the PAX. The PAX is here for support and encouragement.

We then moseyed to the covered picnic shelter for some additional in-cadence work:

Dips X 15
Dips X 15
Squats X 15
Dips X 15
Squats X 15

Next was the mosey back to Pelicans for one last set of in-cadence flutter kicks X 30.

Great work men.

Announcements: Burpee-thon is coming up. F3 Dads event is this Saturday, 2:30 pm at the Schiele.

Prayer Requests: Sargento and 5th graders at New Hope for safe travels to the OBX

T-claps to Sargento for getting two FNG’s out today: Soprano (Mark Bridges) & Pacifier (Eli Kiem)

As always, it was an honor to lead the group this morning. I continue to look forward to each workout and pushing myself to get better. Thanks for leading me in that direction.

Until the next one. Aye!!

Derecho Runs – 14, 17, 19, 23, 31….what?

April 18, 2016 / / 0 Comments

6 PAX gathered in the gloom, overcame the fartsack urge and emerged victorious on this first day of the week, April 18th. YHC admitted early that this would be my first Q where I really did not put anything on paper and did not really think about the workout specifics until I realized I would not be alone (so the specifics and rep counts may not be entirely accurate). 4 PAX were in attendance when the warm up started with Anthrax coming in hot at about the 3rd warm up exercise.

We dispensed with protocol and performed The Pledge before the warm up.

The Warm Up – In Cadence

SSH X 14 (Why 14?)
Imperial Walkers X 14
Merkins X 14
LBC’s X 19 (I think)

The Thang

We started with a run/mosey around the back of the school and made the loop up to the traffic circle and down to the bottom of the hill at the lower entrance to the school. At this point we stopped for a couple quick exercises in cadence:

Merkins X 14
LBC’s X 21 (?)

As we finished up, someone spotted a hazy figure sprinting toward us and for a moment I considered telling someone else to rush him but low and behold it was Radar joining us, I’m sure he was already on mile 4 of his morning run.

The next section was retracing the route we had just come from with an average mosey pace all the way back around the school to the concrete ‘knobs’ near the main side entrance. On the way, Whoopee struck up a conversation with someone in a parked car. After a quick run recovery moment we continued with some in cadence work:

Merkins X 14
LBC’s X 23 (?)
Derkins X 14
Flutter Kicks X 19 (?)

The third run section led us from the exercise station toward the football field, down the sidewalk and then toward the lower entrance. As we arrived at the lower entrance, I may have heard some SV moaning about not stopping there but I could be mistaken. The run continued up our ‘favorite Derecho hill’ to the traffic circle and the glorious artwork there for another exercise station in cadence:

Merkins X 14
LBC’s X 19 (?)

The final running leg (well almost) took us back toward the school where we avoided a moving school bus, worked our way around the back of the school again and back to the ‘concrete knobs’ for our last exercise station with the following in cadence work:

Merkins X 14
LBC’s X 23 (?)
Derkins X 14
Flutter Kicks X 31

There was no more time for any recovery and we made the final sprint back to the vehicle assembly area.

In all, we covered close to 3 miles with each section in the 3/4 mile range. Sorry for the lack of consistency with the reps but that’s what you get from a contractor with no plans.

We finished off with some announcements and prayer requests:

Burpee-a-thon is coming up soon – check in with The Mayor on that one.
YHC attempted an announcement for Flinstone concerning an education opportunity he has coming up but I totally botched the explanation. My sincere apologies to Flinstone.

Finished with the name-o-rama and prayer.

Again, it was my honor to lead another workout and you guys pushed me as always to be better today than I was yesterday.

Until the next one.

Aye!

Community Foundation Run…..Whoopee Saves a Life

April 18, 2016 / / 0 Comments

As this was not an official F3 Gastonia event, I was not sure how to proceed with a full Back Blast but here goes. Thanks to the work of Freight and Rudolph, there had been much discussion and planning for F3 Gastonia to participate in the Community Foundation Run. Turns out there was more to this day than just a 5k Run.

We started with a little pre-race get together just in front of the Rotary Pavilion. There was the typical mumble chatter, a little stretching, etc. I am not sure of the exact time but there was a group of YMCA line dancers (?) doing some work when Hot For Teacher spotted one of the dancers had collapsed and seemed to be in distress. Luckily for him, there were a large number of law enforcement and EMS personnel very close. However, his best luck was probably the fact that Whoopee was so close. Whoopee (#HIM) immediately responded to the situation and directed and participated in the care of this man and frankly, his revival. I am sure there are details that I missed as my adrenaline was pumping and I was in awe at what I was witnessing. One of our own F3 Leaders was using his skill, training and humanity to take care of this gentlemen’s needs, which at that moment were life-threatening. No joke. When he left in the ambulance, I do not think his prognosis was really known. We found out later that he was at the hospital, alert and talking. There were several events that had to take place to put the PAX right at that spot at that moment. I do not believe it was a coincidence that Whoopee was placed there when needed. At Sunday School yesterday, my class was asked if anyone had experienced what they would describe as a “God Moment” recently. I could not keep from describing the scene from Saturday morning. It was quite a site.

We still had a race to run. It felt strange trying to transition to the starting line.

The Thang

After we all regained our composure (as much as we could), we started to make our way to the start line. Pizza Man stopped at the sign that read “6 Minute Mile”. The remaining PAX moved on farther from the start line. We spent several minutes waiting, shared some good mumble chatter and YHC shared a moment from the very first Run for the Money 5k that I ran 8 – 9 years ago. As I made the last turn and started up South St I felt like I was maintaining a nice pace. A few hundred yards up the hill, a woman pushing a TWO-KID stroller blew past me and kept it up until the finish. Needless to say that did not do much for my self-esteem and made me question my training regiment.

The gun sounded and we were off. Not far after the start, YHC made a comment that I just wasn’t ready mentally for the start and Whoopee chastised me (deservedly so) and asked if I needed a hug. I said no (got over my SV moment) and we forged ahead. For some reason, I paced myself with Whoopee for almost the entire 5k. Normally I would not be able to keep up with him but for some reason, I pushed myself to. Maybe it was because I wanted to have him beside me if I collapsed during the race or maybe I just wanted to be close to someone who had just saved a life or maybe I felt he was shook up a little from the event, not sure. It was not planned but that’s how it happened.

We set out at a relatively good pace for me along with Rudolph, Roscoe (until he pushed ahead) and JK2. The other PAX were spread out, some in front of us and some behind. It was a great representation for the group. We shared some good mumble chatter and even had to laugh as 10 year olds (or younger) were passing us. About the time we hit the first significant hill, I heard someone say (I think it was Whoopee), “We need to run more.” I couldn’t respond as I was unable to catch my breath.

All the PAX plus some 2.0’s finished the race in proud fashion. It was a great event and I was proud to be in a crowd of thousands sporting my F3 Gear. We shared some congrats before some of us headed for part 2 at the Community Garden.

From downtown, we made our way to the Community Garden to push some gravel as opposed to pushing the rock. It seemed harmless enough but it did not take long to come to terms with my age after shoveling gravel into wheel barrels and then moving the gravel to the appropriate dump area. I must admit that I was impressed to see Spiderman doing sprints with his full load of gravel. I was definitely more sore from the Garden work than from the Run.

I was able to reflect later on the day and realized how these events had allowed us to experience all three F’s in a grand manner. The Community Foundation is an organization that supports our Community in big ways and their Run is the biggest one day event in the County in terms of raising money for local non-profits. We were able to add to that. We witnessed what I called a “God Moment” (3rd F?) as Whoopee and others jumped in to save a life. We then served the Community in fellowship at the Garden (2nd F). The fact is the entire event was all 2nd F and it was great. And of course, the 5K Run and moving gravel were both great 1st F workouts.

During the morning, I had several persons ask me about my shirt and what F3 was. I found myself talking very proudly about my association and how the group has helped me personally over the last year. I also must say that I have ran that 5k 4 – 5 times over the last 9 – 10 years and this was my best time yet. This is also not a coincidence as I look back at what I have done over the past year with all of you guys.

Thanks for making a difference and working to “reinvigorate male community leadership” in Gaston County as F3’s Mission States.

Until the next workout or event. Aye!

After the First 3rd F – Wolves, Lunges & Bears Oh My!

March 13, 2016 / / 0 Comments

21 Strong PAX plus YHC gathered in the not so gloomy morning for the post first 3rd F event.  The first shout out must go to Monk and the 12 – 13 who gathered at 6:30 am for our first true 3rd F event with a bible study.  T-Claps Monk!

Having an FNG on site and possibly the first repeat name (you guys can figure that one out), YHC began with the disclaimer and brief description of the chaos about to occur.  We begin.

Warm-Up (In Cadence)

Side-Straddle Hops – 15

Freddy Mercury’s – 15

Imperial Walkers – 15

Had a couple more in mind but the anticipation to get The Thang started, we dispensed with any more warm up and moseyed to the Flag for the Pledge of Allegiance.

The Thang

Part I

Up first was the short mosey to the upper parking lot at Grier Middle School for our first station of fun:

Had no name for this at the time but now am calling it the Stroganoff 3 X 5 (curb to curb work):

Line up on one curb.  Bear Crawl to opposite side – 10 merkins – lunge back to other side.

Rinse and repeat 5 times (3 exercises performed 5 times = 3 X 5)

Roscoe led some Plank Work until all the PAX (Including the QIC) completed the work.

Part II

Mosey across the great divide (Garrison Blvd) for some extra credit prayer work at the 1st Presbyterian steps:

Partner up for the Rally to 900.  Partner 1 exercises while partner 2 runs the steps & performs 5 merkins at the top and returns to switch off for cumulative exercise reps as listed below (including the noted Omaha):

Flutter Kicks – 200

Mountain Climbers – 150

Freddy Mercury’s – 200

Plank Jacks – 150 (Omah’d to 100 after first few rounds)

LBC’s – 200 (Omah’d to 100 after first few rounds)

As usual, I couldn’t have a workout without modifying something.  Part II looked much different on paper than the actual implementation on site.  This rally to 900 ended up as a Rally to 750 or some number close to that.

Part III

Mosey back across the Great Divide down to the Grier Track for some Wolfpack Grinder:

This includes in cadence exercises followed up by a 1/2 lap run followed by some OYO exercises as follows:

10 IC Prayer Squats – 1/2 Lap Run – 20 Merkins OYO

10 IC Prayer Squats – 1/2 Lap Run – 20 Mountain Climbers OYO

10 IC Prayer Squats – 1/2 Lap Run – 20 Merkins OYO

10 IC Prayer Squats – 1/2 Lap Run – 20 Mountain Climbers OYO

Part IV

Mosey/Walk/Skip to the picnic table area for some final Middle School AO work:

20 IC Dips

10 IC Prayer Squats

20 IC Dips

10 IC Prayer Squats

Mosey back to the Schiele to close out the workout with two rounds of Mary:

Bandit gave us his trusted Dying Cockroaches with 25 IC.  YHC made the mistake of then calling on Spiderman to finish off the beat down and he tragically decided on 5 Burpees OYO.

This concludes the workout.

The PAX gather for the COT:

Announcements:  One year anniversary workout coming up on April 9th.  The Community Foundation Run 5k is the following week.  There will be some correspondence soon about some of the organizations that are similar in purpose to F3 that participate in the Community Foundation Run. We are still looking for some additional commitments for the BRR (Blue Ridge Relay) coming up in September.  We suggest looking up the F3 book, Freed to Lead, and getting a copy or borrowing from one of the PAX.  It is worth the time.

Prayer Requests:  Continue to pray for Outhouse and his family.  Keep Feelgood in your thoughts as he steps up for a huge community event (Dancing for the Future Stars) later on Saturday night.

When Q’ing, please note to get the contact info of FNG’s with email, etc.  I had the opportunity this week to do this with two FNG’s and failed to do it both times.  It’s important to get them on the email and Twitter feed as soon as possible.

We finished up with the Name-O-Rama and welcoming FNG – WTR (Michael Reeves) and welcome back Tool Time, great to see you back out.

Let’s keep spreading the word and EH’ing those you know to come join us.  The Gastonia/Gaston County group is growing and will continue to as we get into warmer weather.

As always, it was an honor to lead the group this morning.

Until the next one.  AYE!

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