3 showed for a nice morning of rucking and fellowship.
It was great for me to be back out this morning for some fitness and fellowship.
Announcements: Amoeba Ruck coming up.
Prayers: Turtleman and others in need
Until the next one. Aye!
Stroganoff
Author: Stroganoff (Page 5 of 15)
Beautiful morning for some running and rucking.
7 showed for the workout, 2 more showed for Q Source. We continued the study of Freed to Lead, the original F3 Book.
It was chilly. The routes were not flat. We did it anyway.
Until the next one.
Aye!
Stroganoff
It wasn’t really that gloomy this morning at The Coconut Horse.
I had not posted a good run in almost 3 1/2 weeks so it felt good just to be out there. I decided to show a few minutes early as I knew my pace would not be what it had been a month ago. Ruckers were coming in and Whoopee and DDC accompanied me on the run early.
We shared some great mumblechatter and a mile or two in, Whoopee mentioned that you shouldn’t run with me when I’m angry. I’m not exactly sure what he was talking about but we determined we would from this moment forward refer to this state as “Rangry”, short for Running Angry. Sometimes this can cause an uptick in pace.
However, the best part was just getting some work in along with some great fellowship. Thank you gentlemen.
We had a great group this morning and a great COT. This was followed up with a large group staying for Q Source where we started a new book discussion on Freed to Lead, the original F3 book.
Until the next one. Aye!
Stroganoff
No official Q for the Coconut Horse workout this morning. We had a Q Source Q or Four Agreements Q….we haven’t quite figured out what to call it since we are not following the Q Source study.
We worked out anyway and had a great COT regardless.
Several Rucked.
Several Ran.
Sweetheart showed to ruck at the wrong time…….communication failure somewhere during the EH.
13 or 14 stayed for the Four Agreements discussion (I lost count).
Several prayer requests to be considered.
The Four Agreements lesson was on the first agreement, Be Impeccable With Your Word:
Speak with Integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love.
Until the next one. Aye!
Stroganoff
It was cold. Several got in some EC before the main run started. A couple rucked. A couple ran some hills.
It was glorious to be out this morning in the gloom.
Several prayer requests. Prayer. Pledge.
11 made the discussion on Chapter 1 of The Four Agreements after the workout. We will continue this discussion for the next 4 – 5 weeks at least.
Honored to lead it this morning.
Until the next one. Aye!
Stroganoff
It was a nice morning.
We were all dressed for a cold run…..and then Waterboy showed up in a t-shirt, shorts and no head covering. Apparently we should have named him Ice Man.
We ran the ‘New Hope-Armstrong Park” Loop.
It was great to get out in the gloom this morning.
Several prayer requests including our country.
Convergence this Saturday at Folsom, 7:00 am.
Honored to lead it this morning.
Until the next one. Aye!
Stroganoff
It actually was a little gloomy this morning. Misty, dark, cloudy.
A few ran, a few rucked. We did not see any Chupacraba’s along the greenway but we did hear a rooster.
We all finished.
Announcements: Convergence next Saturday at Folsom. Wear masks.
Prayers to all the Healthcare workers on the frontline for the past 9 months or so.
As Coconut Horse shifts away from Q Source for this year, we started with a lesson on Leadership from John Wooden. There are many books and anecdotes about Coach Wooden but one of my favorites is Wooden on Leadership and these lessons come from that:
-Before you can lead others, you must be able to lead yourself.
-Leadership success begins with a solid foundation.
-Do not fear failure or punish initiative.
-Never allow anyone else to define your success.
-Character stars with little things.
-Seek out opportunities to show you care.
-Remember that a good demonstration tops a great description.
-Seek players who will make the best team rather than the best players.
-Sloppiness breeds sloppiness.
-Remember that a great quarter in basketball or business starts with a great minute.
-Make sure all praise is genuine and appropriate.
-Believe in the hidden potential of all.
-Stop saying “no” and start asking “how”.
-Long term success requires short term focus.
-Always assume adversity.
I think these are great lessons and not the only nuggets from John Wooden. I would encourage you to look up his Pyramid of Success and his 7-Point Creed.
Come join us next week at Coconut Horse as we start a few weeks of studying the Four Agreements by Don Miguel Ruiz.
Thanks for the opportunity to lead this morning.
Until the next one. Aye!
Stroganoff
It wasn’t really gloomy at the Gashouse but it was cold, at least for these parts.
For 18 degrees, a good crowd showed up for the bootcamp and my goal was to get us moving and stay that way.
We settled in for a short warm up for this glorious day after Christmas 2020.
Warm Up as follows: SSH X 15 IC – Imperial Walkers X 15 IC
We’re off with 10 following me and two hanging with Rudolph at the Pain Lab.
The Thang
Mosey out of the parking lot and at Garrison we paused to discuss the work ahead. Having not Q’d in a while at Gashouse, I decided to bring out a modified Forrest Gump, a workout we first did back in late 2015. We would have to modify due to some recent shoulder issues so shoulder and arm work was out today.
Mosey west along Garrison Blvd to our first stop at East Garrison Baptist Church for a few sets of work as follows:
In Cadence low-slow squats X 12
50 LBC’s OYO
10 Lunges OYO
25 Flutter Kicks OYO
Time to mosey to stop #2 at the former location of Hillbilly’s BBQ which is now transforming into a new restaurant; we did some sets as follows:
Repeat exact work at East Garrison Baptist Church but added a set of Hillbillies before leaving to pay homage to the location.
Mosey to stop #3 at the flagpoles at Lineberger Park for some work as follows:
12 low-slow squats IC – 50 LBC’s OYO – 10 Lunges OYO
Time for some Dora 2 – 3 – 4 as follows:
Partner up – Partner 1 runs to the top of the stairs up toward the pool area and back while Partner 2 performs the exercises and then switch off for cumulative reps:
200 Squats – 300 Flutter Kicks – 400 LBC’s
This was a tough little Dora session so kudos to the group for pushing through it. Did I mention it was 18 degrees?
Still enough time for more moseying through the park with a couple of stations along the way:
Dying Cockroaches X 20 In- Cadence
Next stop included Dying Cockroaches X 20 IC plus a set up Pretzel Crunches X 13 IC
Time to start working our way back to the start. Mosey back to the former Hillbilly’s location:
Dying Cockroaches X 20 IC – 13 Pretzel Crunches X 13 IC
Mosey to the final location back at East Garrison Baptist Church:
Dying Cockroaches X 20 IC – 15 Rear-Facing the Road Monkey Humpers IC (This is a must before finishing off a Forrest Gump workout and several drivers were rewarded as they passed by)
In-Cadence set of Freddy Mercury’s to finish it off before heading back to meet up with the Painlab group back at the Schiele.
Good work men.
Unfortunately, we had more than our fair share of prayer requests as is often the case around the holidays but this year particularly seems to be hitting several families harder than normal.
We finished off with my annual book giveaway. I try to Q one off the closest workouts to Christmas at Gashouse each year and have given out a book the last 5 years. This year I chose a great, short book called Make Your Bed by William McRaven. It is a great book about habits and making an impact each and every day. If I am healthy and capable, I will do it again next year.
The Moleskin
It is one thing to consistently post at workouts but it is another to post in conditions such as we had this morning. I saw great numbers across F3 Gastonia this morning and is a testament to the group of HIMs here in our Region. Great work men.
It has been an honor to be involved with F3 Gastonia now for 5 1/2 years. I have accomplished things I never would have imagined before F3, in fact, many of them are things I never would have even thought of. This year was unique for me as I became a member of the Respect group as I turned 50 back in July. Just this year I have done two things I have not done before. The week of my birthday, I set a goal of covering 50 miles rucking and running and I accomplished that. At the Pub this week, I clicked over 1300 miles for the year when combining my running, rucking and moseying at bootcamps. This is hard to believe as I set a goal of 1,000 miles for 2020 back near the end of last year. During that same run on Thursday, I had PR’s for 5k and 10k distances, at least since my days in college. Again, this is a testament to the F3 PAX pushing me and holding me accountable to continue working to get better. I have gotten so much out of F3 besides just my health. The Shieldlock and Whetstone programs have made a positive difference in my life that I just can’t measure and continue to do so now. I would encourage all of you to get involved with those. I will be happy to talk to anyone in more detail about either.
In my opinion, we need to continue to spread the word, especially considering the year we have had in 2020. You never know who you might impact by getting them involved with F3.
It is an honor to have the opportunity to hang out with you men and it was once again an honor to lead a workout this morning.
Until the next one. Aye!
Stroganoff
Terrific morning for some running or rucking at Coconut Horse.
6 HIMs showed in the gloom including Termite who got in some serious mileage this morning.
We ran.
A few prayer requests and announcement about the January 9th convergence.
Q Source
We had a good group for Q Source along with an FNG that I attend Church with who rode through on his bike as we were finishing up the COT. We put the EH on him so he came back for Q Source. Welcome Skittles.
We finished up the Q Source Study for the year at Coconut Horse. This was the 2nd full year of this for us. I cannot describe how impactful this has been to me both personally and professionally. We are going to continue with some type of weekly discussion or study but will probably not follow the Q Source in 2021 at Coconut Horse. Look for more information in the next few weeks about exactly what we will be doing.
Thanks for the opportunity to lead this morning.
Until the next one. Aye!
Stroganoff
It was raining. We ran anyway.
It was a little cold. We ran anyway.
Some took on the 10 miler for Roscoe’s November challenge and checked that off the list.
F3 is the way.
COT with pledge, announcements and prayer requests.
Until the next one.
Aye!
Stroganoff