F3 Gastonia

Fitness, Fellowship, Faith

Author: Stroganoff (Page 15 of 15)

Folsom – No Failure to Communicate

March 8, 2016 / / 0 Comments

10 PAX plus YHC gathered in the gloom this morning for a mixed beatdown in the Biggerstaff Park haze.  The recon from the previous day came in handy as the crowd grew to 9……..anyone else?

At this point, we had no FNG’s so we hit the disclaimer quickly and went through a little mumble chatter…..wait, another vehicle….and….it’s an FNG.  More detailed disclaimer now….I’m an idiot, don’t do this, at your own risk, if you follow the Q you might be an idiot too.  All good.

The warm up went something like this (In Cadence):

20 – Side Straddle Hops

20 – LBC’s

Wait….another late arrival…..is that Sparky?  Yes….yes it is.  Welcome.  (Not starting over)

15 – Imperial Walkers

15 – Freddy Mercury’s

Pledge of Allegiance

The Thang

Here we go.  Mosey down to the far end of the lower parking lot for some Stroganoff 20’s/Modified Elevens/Dallas Counting, etc.  Freight clarified the Dallas counting method but all was good.

One side of parking lot:    Merkins (Start with 20 and count down by 2’s for the next set all the way down to the last set of 2…..20, 18, 16, 14, 12, 10, 8, 6, 4, 2 for those of you still confused.)

After set of Merkins, run to other side of parking lot for alternating sets of 20 LBC’s & Flutter Kicks.

This ‘Event’ (since I really don’t know what to name it) yielded totals of 110 Merkins, 100 LBC’s and 100 Flutter kicks.

After a short recovery and more mumble chatter that I could not decipher, we moseyed around the pond to the base of the hill beside the softball field.  During my original recon the day before, I decided we would do some partner Folsom 1-2-3 with some bear crawling up the hill between exercises.  The ‘hill’ looked more like Mt. Kilimanjaro in the gloom so we immediately ‘Omaha’d’ (is that a word?) to only running the hill to the fence and back between the partner work.

The partner work required cumulative partner reps as follows:

100 Merkins

150 Squats

200 Flutter Kicks

For the Q, this was more difficult than it appeared on paper.  (Happens every time)

Short mosey to the covered picnic area for some Freight comedy followed by some dips and squat work in cadence:

20 Dips

15 Squats

20 Dips

15 Squats

15 Dips

15 Squats

The PAX then moseyed back to the shovel flag for the name-o-rama, announcements, prayers and Circle of Trust.

Please keep Outhouse and his family in your thoughts and prayers.

Backwoods Brawl, Gashouse one year anniversary celebration workout is coming up April 9th.  Mark your calendars.

As always, it was my honor to lead another workout this morning.  It is terrific to see the newest AO in Dallas having such a great turnout each time.  This is a strong group and great AO.  I’m looking forward to joining you guys again.  Keep putting the word out about F3 and what we are trying to accomplish with Fitness, Fellowship and Faith.  Nice work men.

Until the next one, Keep Moving Forward.  AYE!

The Stroganoff 20

March 2, 2016 / / 0 Comments

7 PAX plus YHC gathered in the gloom at Martha’s House for Stroganoff’s 20th Anniversary beatdown.  To the surprise of the PAX, someone has actually stayed with me for 20 years….I know.  With this fact in mind, there would be a very distinct “20” theme to the workout.

No FNG’s today so the disclaimer was brief before the warm up began In Cadence:

20 – Side Straddle Hops

20 – Freddy Mercury’s

20 – Imperial Walkers

20 – LBC’s

Pledge of Allegiance before the mosey to the far end of Martha’s House parking lot for a session of The Stroganoff 20.  This is the 20th Anniversary take on Eleven’s:

The Thang

On one side of the parking lot we would do 20 Merkins, then sprint/run to the other side for 20 LBC’s/Flutter Kicks.  This would continue and alternate as we counted down the Merkins after each set (20, 18, 16, 14, 12, 10…..) until after 10 we single counted down to the last set of one.  On the opposite side, we alternated each set of 20 between LBC’s and Flutter Kicks.  This led to the following totals included in the Stroganoff 20:

135 Merkins – 160 LBC’s – 140 Flutter Kicks – 15 sprints across parking lot

After 20 years of marital bliss and those reps/runs, YHC was sucking wind.  After the first few sets, the lack of much mumble chatter made me think I had stepped in it too deep. (Sounded good in my head before hand)

The PAX then moseyed to the center pavilion at the baseball/softball fields for what I called some Dora 20 step down.  We partnered up for some step work that went like this:

Partner 1 exercised while Partner 2 sprinted/ran down one of the ‘spokes’ between the baseball fields to the parking lot and back.  They then switched positions for some cumulative reps as follows:

200 Flutter Kicks

150 Squats

100 Merkins

We had enough time to mosey to the closest picnic shelter for some In Cadence work as follows:

20 Dips

20 Prayer Squats

20 Dips

(Again, sounded good in my head)

The final mosey back to the Snoball’s parking lot (might have been slower going back than when we headed out earlier)

One last exercise led by Bandit for 20 reps of Dying Cockroaches (I know…can’t believe Bandit chose that exercise)

We had a few announcements about Dredd/OBT’s speaking engagement tomorrow at The Gastonia Rotary Club; upcoming leadership meeting Sunday night at the GSM Services office at 407 E. Long Ave. at 7:00 pm followed by our first true 3rd F event bible study led by Monk at 8:00 pm.

Prayers still up for Outhouse’s Mom; coworker of Jk2 who lost a parent; Dolph’s Father as he recovers from surgery.

Thanks to Monk for the focus this month on Gratitude.  I have to send some gratitude to all of you for allowing me to lead another workout.  This one had special meaning for me personally due to occurring on my 20th Anniversary.  Dolph mentioned he is looking forward to the 30th Anniversary workout.  I would love to lead that one in 10 years (Respect).  Also, much gratitude to my M for allowing me to live a life unexpected for the past 20 years.

Thanks to F3 Gastonia for having such a positive impact on myself and my family over the past year.  Honored to lead you guys this morning.  Until the next one.  AYE!

Forrest Gump 2016 Resolution

January 2, 2016 / / 0 Comments

20 PAX showed up in the gloom for the first Gashouse workout of 2016.  It was refreshing to see so many familiar faces and at least one we had not seen in a while, Wink (Respect!).  The normal pre-workout chatter was more than normal as the discussion surrounded the previous day’s convergence which sounded like quite the beatdown and a good all around event and workout.  Sorry I was not able to attend.

We dispensed with the disclaimer as there were no FNG’s and got right to the warm up all in cadence:

SSH X 20

LBC’s X 20

Imperial Walkers X 20

Mountain Climbers X 20

We then moseyed to the main Schiele flag for the pledge and readied ourselves for the 2016 Forrest Gump Resolution.

The Thang

The Q attempted to split the group (20 large) into two for an indian run to the right out of the Schiele but that quickly turned into a indian run free for all…….we all made it however to station 1 at the Church for some in cadence work:

Merkins X 15

Prayer Squats X 15

LBC’s X 20

Mountain Climbers X 18 (I think)

Second attempt at a two group indian run was much more successful as we moseyed/ran to Hillbilly’s BBQ parking lot for Station 2 in cadence:

Hillbilly’s X 15 or 18 or maybe 20??

Merkins X 15

Prayer Squats X 15

Flutter Kicks X 20

Not sure what the next running leg was to Lineberger Park flags – it might have been a single file mosey, it might have been two group indian run, it might have been a single line indian run….just…not…sure.  However, the PAX all made it to station 3:

Partner up for a step up to 600.  While one partner did the exercise and other ran/sprinted/skipped up the concrete ramp and to the pool steps and back for an aggregate count as listed below:

100 Merkins

200 Mountain Climbers (Double Count)

300 Flutter Kicks (Omaha to single count as the Q realized he had a problem)

The group knocked this one out and many planked but not for long as the group finished quickly.

A single file death mosey then took us up the ramp and steps up to the upper playground inside the train tracks.  After a quick count off we jumped on the in cadence work of station 4:

Dips X 20

Prayer Squats X 15

Derkins X 15

Flutter Kicks X 25 (or 26 or 30???)

Mosey as a group back to the Lineberger Park flags to finish off the park stations at # 5 with a wave of merkins X 5 in the counter clockwise direction much to Roscoe’s dismay.  He made the Q pay as he stretched out his merkins in quite a display of agonizing, slow reps.  We survived.

Last mosey of the day as we ROYO (Ran On Your Own) back to the Church for station 6 for some last in cadence work:

Flutter Kicks X 30+ (Some number in the range of 28 – 35)

Merkins X 15

Monkey Humpers X 12 – These were especially interesting as we turned away from Garrison Blvd to show all the car drivers exactly what F3 is all about.

Finally, the final mosey back to the Schiele.  I’m estimating that we got in somewhere close to 3 miles total today.

Must send a shout out to Outhouse, Brownstreak and Whoopee for getting in some running before the main workout today, somewhere in the 3 – 4 mile range.  Good work guys.  Whoopee had to hit work at 7:00 am so he missed the second beatdown but that’s F3 dedication to get out there at 6:15 am at 31 degrees for a pre-work run.  T-claps to all 3 of those guys.

We finished the workout off with the name-o-rama, several announcements (Joe Davis Memorial 10k next weekend in Fort Mill; community service opportunity on the 16th to help on a house renovation), prayer request for Stroganoff’s cousin who is battling cancer and happy news for Wink who just welcomed his 3rd grandchild and first boy to the fold.  Congrats.

Finished with a prayer and great BOM.

6 – 7 guys then met for a great Coffeeteria.

As always, it was an honor to lead this morning.  I’m looking forward to a great 2016.

Aye!

Stroganoff

Grinders for Breakfast?

December 2, 2015 / / 0 Comments

6 PAX gathered in the gloom for Martha’s special pre-work day breakfast that included some mist and grinders. (Wasn’t really that cool as anticipated).

Disclaimer was invoked before a quick warm-up that included:

SSH X 20 (In cadence)

LBC’s X 20 (In cadence)

Imperial Walkers X 20 (In cadence)

Pledge

The Thang

Mosey/Run/Skip (whatever you like) to the center of the baseball fields at Martha’s House for some Wolfpack Grinding.  Set of exercises was followed by running one pie piece loop around one of the baseball fields and back to the center:

Prayer Squats X 10 (In cadence)

Run loop then 25 merkins (plank until all PAX finish)

Run loop then 30 mountain climbers (plank until all PAX finish)

Run loop then 25 merkins (plank until all PAX finish)

Run loop then 30 mountain climbers (plank until all PAX finish)

Recover briefly (Q needed a few moments)

Next up was some Wolfpack Step Up to 4:  Partner up; while one partner exercises the other runs the length of one spoke (paved walkway in between baseball fields) and back to center where exercises are being performed for a cumulative total:

100 Merkins

150 Freddy Mercury’s

200 Mountain Climbers

250 Flutter Kicks

As usual, this looked better on paper, however, the Q chose his partner wisely.  Thanks D-Fib.

Mosey to covered picnic area for some dip-o-rama:

3 sets of dips X 15 (In Cadence) – This burned just a little.

Time came to mosey/run/skip back to the former Brewster’s mothership:

Bandit and Monk finished it off by leadinig some final ab work:

Dying Cockroach X 20

LBC’s X 20 (I think??)

Name-O-Rama followed by a few quick announcements:  Some Crowder’s Mtn event this Saturday? (PAX were not sure of details).  Monk detailed some Christmas events coming up at Belmont Abbey. (My apologies Monk for not having better details).  Monk also looking for a vest that was left at The Storm on Tuesday morning, I thought someone picked it up.

Q with a short prayer before dismissal.

As always I was inspired and motivated by the group this morning.  My days always go better when I am out there working early with F3 Gastonia.  I was honored for the opportunity to lead and look forward to the next one.  Keep moving forward.  Thanks.

Aye!!

Forrest Gump – Redux (Burpees Happen)

October 10, 2015 / / 0 Comments

10 brave souls gathered in the early morning gloom unsure of what was coming.  Right turn?  Left turn?  Forrest Gump?  Wolfpack Grinder?  No burpees (after Friday it should have been a burpee free zone)

Warm-Up (IC)

SSH X 18

LBC’s X 19

Imperial Walkers X 18

Freddie Mercury’s X 18

Mosey to the Flag for the Pledge and…………RIGHT TURN – FORREST GUMP REDUX

The Thang

Mosey Indian Run to the Church (No one sang Hozier’s Take Me to Church but we thought about it)

Station 1 Sunday School (IC)

Merkins X 12

Prayer Squats X 15

Flutter Kicks X 20

Mountain Climbers X 20

Mosey to Hillbilly’s BBQ for Station 2 (IC)

Hillbilly’s X 15 (Can only imagine what drivers were thinking as they passed by)

Merkins X 12

Prayer Squats X 15

LBC’s X 20

Mosey to Lineberger Park Flag Circle for Station 3 – Partner up for 1 – 2 – 3

Combined with partner:  100 Merkins, 200 Mountain Climbers, 300 Flutter Kicks

While first partner starts exercises, other runs/walks/skips/moseys up to the top of the steps by pool and returns and switches off.  (This looked better on paper)

Mosey to upper picnic area for Station 4 (IC)

Dips X 22

Prayer Squats X 15

Derkins X 11

Flutter Kicks X 20

Mosey back to Flag Circle for Station 5 – Ring of Fire

5 Merkins followed by 10 LBC’s

Mosey back to the Church for Station 6 (Hozier – Take me to Church)

Stroganoff’s attempt at planking was disturbed by Whoopee’s personal space rule breaking.  Stroganoff could only look away.

Station 6 (IC)

Merkins X 12 (Again, Whoopee pushed the limits with his awkward space issues causing the Q to stumble through the cadence – but he perservered)

Flutter Kicks X 25 (We think)

Monkey Humpers X 10

5 Burpees OYO (I know, this was supposed to be a burpee free day…..Dolph wore down the Q until he relented)

Mosey back to basecamp.

The Q suspects the group moseyed close to 2.5 miles…..just because Forrest felt like it.

Name-o-rama and prayer requests.  Prayer pays dividends as a good report from Feelgood concerning Outhouse’s daughter (T-Claps) and continued prayers as T-Square continues the new career search.

Prayers and thanks go out to each one of you for the motivation you put forth for the Q today.  I am grateful and honored to lead the group and hope the time was both well spent and somewhat difficult.  It was time well spent for me.

Until next time…..Aye!!

Stroganoff

Run Forrest Run – The Forrest Gump

September 14, 2015 / / 0 Comments

10 PAX braved the gloom (that’s right, 10 – the fewest I have seen at the Gashouse).  Maybe it was the scheduled Q??

Warm Up

  • SSH in cadence X 15
  • LBC’s in cadence X 20
  • Imperial Walkers in cadence X 15
  • Freddie Mercury’s in cadence X 20
  • Mosey to Flag for the Pledge

The THANG

Run to Station 1 – The Church (Took a right out of the Schiele)

  • Merkins In cadence X 15
  • Prayer Squats in cadence X 15
  • Flutter Kicks in cadence X 20
  • Mountain Climbers in cadence X 20

Run to Station 2 – Hillbilly’s BBQ

  • Hillbillies in cadence X 20
  • Prayer Squats in cadence X 15
  • Flutter Kicks in cadence X 20
  • Mountain Climbers in cadence X 20

Run to Station 3 – Lineberger Park Flag Circle

Partner up for some ladder work.  One runs up the sidewalk hill and steps and back while partner 2 exercises for a cumulative count:

  • 100 Merkins
  • 200 Plank Jacks
  • 150 Flutter Kicks (Stroganoff audible – I’m 45)

Run to Station 4 – Up the hill to the upper playground at Lineberger Park (Past the Pool) to find a bench.

  • Single Count dips in cadence X 20
  • Prayer Squats in cadence X 15
  • Derkins in cadence X 15
  • Flutter Kicks in cadence X 20

Mosey back to Lineberger Park Flag Circle for a Ring of Fire – 8 Merkins

Run to Station 5 – Back to the Church on way to the Finish Line

  • Merkins in cadence X 12
  • Prayer Squats in cadence X 20
  • Flutter Kicks in cadence X 25
  • Moroccan Nightclubs in cadence X 30

Mosey/Run back to the Schiele for the Nameorama and Prayer.

This 10 showed me something on Saturday.  My guess is we ran between 2.5 – 3 miles.  As usual, I was honored for the opportunity to lead the group.  Until the next one….Aye!!

Backblast: Wolfpack Grinder – The Sequel + Freudian Spirit (Huh?) Beatdown

July 18, 2015 / / 0 Comments

Great morning to be out in the Gloom.  24 PAX at the GasHouse including 3 strong FNG’s whose names followed a theme that is too obvious to state.  Some of us are not past Freud’s 3rd stage of development (look that one up or ask The Godfather, our English professor who will probably know-if not, check with Dr. Feelgood, he’s got 4 boys and knows it, even if he doesn’t know it).

Started with our disclaimer then sprinted through the Whoopee warm up, sorry, so excited about finishing at the Moroccan Night Club, we…..went….a…..little…..fast.

After that, Stroganoff took over with a Wolfpack beatdown, then Whoopee finished with a serving of Bojangles biscuits (maybe 2??) with an offer of free breakfast for anyone who could beat Dolph – props to Spiderman, I think we owe him breakfast next time.  There was a lot of mumblechatter-not sure if that was from the intimidation of the Wolfpack Beatdown or the speed warm up – guess it could have been some delayed Freudian development, but who knows.

The Thang

Warm-Up (Not sure this was just a warm up)

SSH X 20ish     LBC’s X 20ish     Mountain Climbers X 15ish     Goofballs X 15

Merkins X 15     Flutter Kicks X 15     Burps X 15     Rocky Balboas X some number was a lot

Russian Twists X another random #

MOROCCAN NIGHT CLUBS X 50 – My person favorite which allowed me to show some of my fancy dancing moves whilst pretending to use the castanets (in my head I was hearing La Cucaracha, La Cucaracha…), too bad my girls were not there, they would have been proud…or embarrassed.

Stroganoff takes over for the mosey to the Flag, Pledge and run to the Grier MS AO track.

Wolfpack Grinder – The Sequel

Prayer Squats X 10 (In Cadence)     1/2 Lap Run

Merkins X 20     1/2 Lap Run

Mountain Climbers X 20     1/2 Lap Run

Carolina Dry Docks X 15     1/2 Lap Run

Lunges X 20

Mosey Walk to Courtyard for Part II

Partner Up for combined alternating reps and steps. (Goal of 5 X 200 was quickly audibled)

Flutter Kicks X 200     Plank Jacks X 100     Freddy Mercury’s X 100     Mountain Climbers X 100

Last Partner Work was combined LBC’s to 100:  25 reps while partner planked to total of 100

Back to Whoopee Q

Bojangles’ Biscuit – Jog/Sprint/Jog/Sprint lap

SheHateMe – Through the long grass (Lunges, run, burps, merkins)

Kansas City Merkin Runway (Whoopee original):  2 rows of PAX, all start with SSH, every 3rd SSH 2 PAX on one end drop and do Merkins to exhaustion – this progressed from one end to the other simulating a plane landing on a runway……kind of.  Sounded good before execution.

Time crunch but enough for a couple rounds of Squerkins through the jungle grass.

Run back to Schiele for the COT.

We’re tired.

Whoopee & Stroganoff (Sorry for the long BB….blame Whoopee)

 

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