Author: Time Frame (Page 7 of 10)

Good morning Gents.  A cool but not cold and dry morning at the Goat.

Arrive at 5:20 am to find the guys starting to gather in the center of Cramerton in an effort to start the day off the right way.  During the pre-workout mumble chatter it started to become obvious that we did not have a Q.  I was honored to Q but it was really more of a group effort.  It went something like this…but I’m quite sure with errors in my recollection of this morning’s gloom.

5:30 — Pledge

Warm up

20 x SSH double count IC

20 x Squats

15 x SSH double count IC

Mosey to stairs behind the building

20 x merkins

30 x LBC’s (Q fail – YHC stopped at 20)

5 x calf raises per step.  Looked like maybe 25 steps.

Top YHC made up missing 10 LBC’s

Ring of FIre

there were lots of SSH, burpees, LBC’s, American hammers, squats, merkins and maybe other stuff

Mosey to gazebo 

Note:  The town of Cramerton I hear is complaining of us doing pull-ups at the gazebo.

YHC did not call pull ups.

10 x merkins

10 x LBC’s

10 x Squats

Repeat x 5

Mosey to Police Department’s parking lot

11’s — CDD’s that side and mountain climbers over here

Mosey back to start

30 x SSH

5 burpees for the train

Time

Prayer concerns

Prayer

It was a great honor and a great way to begin the day with such awesome men.

Peace and cheers;

Aye!

Timeframe

Good morning Gents,

Lets weeks Bulldog beat down at the hands of Voodoo the Chiropractor led to some chatter about the significance of stretching.  That conversation in turn led to yoga and how great of a workout it is.  Don’t knock til you try it.  When done correctly yoga can not only be a great workout but leave you feeling stretched out, agile,  mobile, fluid, and energized.  In light of that conversation I yhc suggested that we should have a yoga workout.  The guys agreed.  It was mentioned that today was open.  Here is the backblast.

5:30-  Q fail, we skipped the pledge

There was some moseying (less than a mile).

Up and down plank

down dog

cobra

preacher

Warrior I and II

Lots of SSH

Sun salutation

Merkins

Squats

Stretching of various sorts

Ab work

5 burpees to end

 

Prayers requests-

Clavin’s brother turned 50 and needs to be more health conscious

Timeframe’s Dad with heart issues

PAX doing the Rooster this weekend

Announcements-

Convergence Sat 3/21 @  7, Martha’s House (boot camp, ruck, and pain-lab)

Shooting guns at AT’s house after convergence (BOYG)

P200

Mortimer upcoming

 

Prayers for family, PAX, life, freedom, and blessings

Thank you all so very much.  It is a true blessing and honor.

 

Aye!

Timeframe

 

It was roughly 55 degree which is right about perfect in my opinion at the Labyrinth.  A little wet in the parking lots and on the ground from the torrential rainfall lately.  A big beautiful bright moon in the sky.  A fairly steady 10 mph wind.  Superb morning for this.

Six at the start.  Oompa Loompa was running solo and would show at the COT.  Glad to be among the regulars this morning.

5:30.  Lets Go!

No disclaimer due to no FNG’s

Pledge

Mosey to bank parking lot for warm up.

Triple Nickle — SSH one end and Mountain Climbers on the other end

Meander around to cinder block wall:

DIps x 20

Step ups x 20 each leg

Rocky B’s x 20

Mosey to HT/Lowe’s/PF parking lot:

Lunge, Lunge, Squat, Burpee from one parking lot line to the next…approx 50′ (eyeball test).

Mosey to steps that lead down to Food Lion:

Calf work…20 calf raises parallel feet

20 calf raises toes out.  Watts Up calls it something that I forget but it sounded French.

20 calf raises toes in…Pigeon (soft G in your best French accent)

Down to Food Lion parking lot:

10 merkins at each of the 5 parking lot lines totaling 50.

Mosey up hill around long way to Dollar General.  Apparently there was some kind of a bet between Clavin and Watts Up weather or not we would make it all the way to Robinson School.  We did not.

Ab work at Dollar General:

Here there was some kind of bet between Clavin and Watts Up as to where YHC would decide to begin today’s fun.  Sounds like Clavin may have won.

Problem gambling hotline:

30 x LBC’s

20 x right oblique

20 x left oblique

20 x double count flutters

20 x LBC’s

15 x right oblique

15 x left oblique

15 x  windshield wipers.  Thanks Tube.  This is good stuff.

Mosey down hill to bottom of Gastone’s hill:

20 x monkey humpers

A quick hello to the M of Rainbow Ranger who is running up the hill

Mosey toward Dr’s office stopping at each light pole.

15 x merkins

20 x squats

20 x squats

20 x squats

Mosey to the parking lot of Dr office:

11’s — CDD’s on far end and Mountain Climbers this end.  There was some unclarity as to weather or not we did 1 extra set.  May have gotten some EC.  Let it be.

On the Mosey back to HQ Clavin shared John 3:16 in light of Valentines Day.  He challenged up to compliment our M’s and 2.0’s.  I thought it was a very nice suggestion.

Arrived back at HQ 2 mins early but YHC had to leave for an early meeting at work so we called it.

I showed just over 2 miles.

Awesome work by and outstanding group of true HIM’s!

Oompa Loompa shows out of the gloom to join us for COT.

Prayer concerns and Prayer

It is a great honor to be even a small part of this F3 thing.  An answered prayer for sure.

SYITG

Aye!

Timeframe

It was a crisp and clear morning at the Labyrinth.  9 of Gastonia’s finest showed to better themselves and the men around them.  It was a very nice morning for some sweat and comradery.

Pledge

Disclaimer

SSH x 20 IC

Mountain Climbers x 10 IC

Mosey to parking lot of park.

Squats x 20

Merkins x 20

LBC’s x 30

Mosey to crossroads at front of park.

Squats x 20

Merkins x 20

LBC’s x 30

CDD’s x 20

Mosey to maintenance shed.

Squats x 20

Merkins x 20

LBC’s x 30

CDD’s x 20

Jump squats x 10

Mosey to clubhouse in center of ball fields.

Dora of sorts.  Not using the 100, 200, 300 count method but 3 sets of AMRAP.

Partner up.  Partner 1 runs and partner 2 stays and does called exercise then flapjack.

LBC’s

Squats

Mosey to shelter

Step ups x 20

Dips x 20

LBC’s x 30

Derkins x 15

Step ups x 15

Dips x 15

LBC’s x 50

Derkins x 10

Mosey back stopping once at a parking lot light for 20 squats

Mosey back to Snoballs.

Times up.

It was a very nice beat down and the guys as always were inspiring.  It was a perfect way to start the day.

As always I cant tell you how great F3 has been to me, my life, my job,  and marriage.  The change has been in attitude.  It is such a great way to start the day around guys with much better attitudes that what I ultimately experience throughout the remainder of the day.  If we can take our refreshed positivity and encouragement into our day and effect 1 person we have no idea what kind of ripple effect it will have in the community.

Thank you PAX for the support and encouragement.

Aye!  Cheers!  Peace!

Timeframe

 

Thanksgiving is the time of year that we put more of a conscious effort into recognizing the blessings in our lives.  There was plenty to be thankful for at the AO formerly known as Neverland.  The newly named Sandlot had 11 players show up to better themselves and the guys around them.   All of them outstanding gentlemen that I am thankful for.

Several PAX got in some EC before and upon YHC’s arrival.

5:30am

Pledge

No FNG’s

SSH x 30 — double count IC

1 PAX rolls in hot.

Mosey to maintenance shed parking lot

Squats x 20

Merkins x 20

LBC’s x 20

Squats x 20

Merkins x 20

Heels to heaven x 20

Squats x 20

Merkins x 20

American hammers x 20

Mosey around ballfields to parking lot

20 cents…2 nickels and a dime…5 CDD’s other side of parking lot and 10 LBC’s this side x 5.

Maeander to middle of parking lot.

Alabama shuffle..lunge, lunge, squat, 4 merkins to next island.

Mosey around parking lot

Circle of Death..1 PAX calls and exercise and this PAX high knees around outside of circle.  Then the next PAX.

Called exercises that I remember:

Flutters x 3

American Hanmmer

Squats

Dimond Merkins

Merkins

LBC’s

Parker Peters

Mosey Around Parking lot

AB work time

Lots of LBC’s, Heels to Heaven, Oblique Crunches, V Ups, American Hammers, Freddy Merks

 

Mosey around parking lot to Stop sign.

Squats x 30

Mosey to entrence of park

10 Big Boy Situps.

Mosey back to start and time.

COT

Prayer

 

Great work by everyone.  All pushed hard and had a great time.

It was a huge honor this morning.

Thank you to all of the PAX of F3 Gastonia of whom I am very grateful.

Peace, Cheers, Aye!

Timeframe

 

 

 

 

It was my honor to meet up with 10 HIMs to sharpen some iron, get stronger, improve my attitude, and have some fun to start the day.  We did that with some running, merkins, CDD’s, jump squats, squats, LBC’s, and various other excercises.  It was such a great way to start the day.

 

Timeframe

It’s hump daaaay!!!

Somewhat warm and humid Wednesday, a worthy crew of 11 of Gastonia’s finest plus Slaw conquered the fartsack and braved the gloom to better themselves and the men around them.  What happened went something like this.

Disclaimer

Pledge

Warm-up

Stalling waiting on Whoopee to finish doing whatever it was that he was doing.

Goof Balls x 20 double count IC

Still stalling in eager anticipation that Whoopee might join us.

Hillbillies x 20 double count IC

Whoopee in a diva-like way shows fashionably late to the group.  Welcome princess.  We can go now.

The Thang

Mosey to the bottom end of the park’s parking lot near the playground for a groovy little number I picked up off of our friend Boudin who is on IR.  We are wishing you the best bro.  Looking forward to your rejoining the regulars.

The Alabama shuffle which is..lunge, lunge, 4 merkins.

Repeat this process from the bottom island to the next…approx 50 yards from my super duper accurate cable guy eyeballing skillz.

Mosey to the next island (not the HIM but the actual natural area in the parking lot).

Karaoke facing right to the next island.  Karaoke left to the last island.

Next

Mosey to the grassy hill at front end of park.

Triple nickel…5 merkins bottom, 5 mountain climbers top, x 5.

Next

Mosey to the parking lot in front of the maintenance shed fro some ab work.

All x 30

LBC’s

Oblique crunches right then left

Leg raises

Repeat entire set x 20 and then x 10.

This turned out to be a very flatulent portion of the morning.  Makes one appreciate the “held outdoors” core principle.

Next

Mosey the long way around the ball fields to the picnic tables in front of the playground.

I announced that this would be the back and shoulder portion of the morning but as Gastone noted, it was kinda not.

Dips x 15 double count

Step ups x 20 each leg

Derkins x 10

Dips x 10 double count

Step ups x 15 each leg

Derkins x 10

Gastone noted that we did not reduce the count for derkins so…

Derkins x 10

Next

Meander to the parking lot for more ab work

Same set as above

All x 30

LBC’s

Oblique crunches right and left

Leg raises

Next

Over to the shelter for calf raises

Feet straight x 20 double count IC

Toes out x 20 double count IC

Toes in x 20 double count IC

American hammers x 20 oyo

Feet straight x 15 double count IC

Toes out x 15 double count IC

Toes in x 15 double count IC

American hammers x 20

Mosey back to the flag and time.

Moleskin:

It was as always wonderful being in the gloom with “the fellas”.  If you are reading this and have not posted in a while, we for sure know the struggle of the fartsack.  It’s very real.  However, I speaking for myself have never regretted posting.  It is the very best way I personally have ever started my day.  As a matter of fact, it has gotten to where the day just is a little off on the days I don’t post.  If there is any way for you to keep this in mind at 5 am please do so.  Please know that you are missed.

If you know a Kotter, re-EH them.  Invite someone who you know can use it. This is too good of a thing to not share.

The guys are incredible.  This thing has helped to make me a better me all around (husband, father, son, employee, brother, friend, and servant).  Not to mention the health benefits!   An answered prayer for sure.

Shoutouts:

It was super cool seeing Stone Cold back out with his weighted vest.

Good to see Slaw on a Wednesday.

I could single out all the guys.  You are all awesome.  Encouraging, inspiring, supportive, and nice.  Aye fellas!

 

Announcements:

Convergence at the Gashouse June 29…Be there dangit!

F2 Tubing Green River…See Roadie.

Oompa Loompa’s mother’s visitation TONIGHT at Greene Funeral Home 6-8.

Prayers:

Trinity Key, friend of EZ Rider fell and is seriously injured.  Please pray.

Graduates and families.

 

Until next time.

Its a real honor to be even a small part.

Aye!

Timeframe

 

In preparation of the upcoming Belmont 5k exactly 2 weeks from today I thought it may be a good idea to have some preparation (and maybe a reality check) for the event.  My hat is off to the guys that did the Moron this am.  An 11.8 mile ruck from the Schiele to Martha’s and back that started at 3:15am and back-to-backed it with the running heavy beatdown that I had Q’d up for a grand total of 15 miles this morn.  NICELY DONE Roscoe, Stroganoff, Hushpuppy, Watt’s Up, DeFib, Hipaa, Whoopee, and Freight!!!

Disclaimer

Pledge

Warmup

SSH x 25 double count

20 merkins oyo

SSH x 10 double count

Hushpuppy and Painlab separate from bootcamp to push their respective rocks.  Give em’ hell guys!

Da Thang

Mosey to Greir front parking lot for 20 merkins oyo

Mosey to croner of Burtonwood and Dixon for 20 imperial walkers IC.

Mosey to Sherwood Elementary parking lot for 20 big boy sit ups oyo.

Mosey to Castlegate and Nottingham for 20 monkey humpers oyo in front of a personal friend’s house of Google and myself.

Mosey to Castlegate and Bucknell for 50 LBC’s oyo.

Mosey to Laurel and take right.

Up to Cambridge for 20 more imperial walkers and 20 merkins…Stroganoff 10 count…lets mosey

Mostly moseying with some meandering sprinkled in up Laurel to parking lot of Community Foundation.

20 Calf Raises

Meander to hill at corner of Garrison in parking lot for 20 big boy sit ups and 20 merkins (feet at top of hill for both).

20 monkey humpers and a salute to traffic.

Follow Hayzus back to home base where we meet up with Hushpuppy and Painlab for more monkey humper saluting to traffic.

Whoopee leads hip slappers.

Zombie walk back to start for 6 min of Mary

there was some combination of LBC’s, American Hammers, Mountain Climbers, Flutter Kicks, Oblique Crunches, In and Outs, Freddy Merks, and I’m quite sure I’ve forgotten something but you get the point.

The glorious sound of Presbyterian church bells ringing signifying the end of our due diligence

3.2 miles fellas.  That’s a 5k.  Great job!

Soooo very happy to see Anchorman and Hushpuppy back with the regulars.  Can’t keep good men down.

Announcements

Monk goodbye party May 31 at The Station in Belmont

Mount Mitchell makeup next Sunday

Rice N’ Beans this Tuesday

Mothers Day

Prayers

Gastone and family

Setzer Family

Pizza Man

Mayor

Sargento’s family

It is absolutely my honor to be a part of such a thing as F3.

SYITG!

Aye!

Timeframe