Author: Time Frame (Page 8 of 10)

8 HIM’s showed on this warm dry spring morning to start the week off with the right way.  It was good to see everyone this morning as is always the case.

After a few good mornings and hos do ya do’s, 5:30 was upon us and it was time to get busy.

Pledge

Disclaimer

Warmup:

SSH x 10

Merkins x 10

Squats x 10

Rinse and repeat

Mosey down Riverwood Pkwy to Caromont Health building rear parking lot.

Continue Warmup:

Everyone make a circle and on your 6 for LBC’s while each PAX one at a time high knees around circle.

Over wall and up to front parking lot of old HT\Lowe’s building.

The Thang:

9 parking spaces had exercises and a count written in chalk.  The instruction is to complete said count of said exercise, mosey and touch building approximately 250′ down a slight hill, and continue to next exercise.

1.  Merkins x 20
2. Squats x 20
3. Bobby Hurleys x 10
4. 30 count plank
5. CDD’s x 15
6. LBC’s x 50
7. Calf raises x 30
8. Burpee’s x 5
9. 30 count plank

The PAX made it thru roughly twice.

AB work:

Double count LBC’s IC double count x 20

Oblique crunches each side x 10 double count

10 single count Heels to Heaven

10 single count Big Boy Sit Ups.

Mosey back to start.

And Time!

This was not an easy workout.  Everyone pushed hard and did a great job. Great HIMs all this morning and can’t think of a better way to start the day/week. There was lots of sweat and camaraderie.  Good times!

It’s great to see Dry Rub pushing hard.  He is coming along quickly and I have no doubt that he will be a beast and see the positive effects of F3 in all areas of his life in the near future.

As is always, the honor is all mine to be whatever small part of such an outstanding group.  I can’t tell you all the ways the my family and myself have benefitted from F3.  Thank you to all PAX for support and encouragement.  I continue to be inspired and am benefitting daily.

AYE!!!!!!!!!!!

Timeframe

Prayers:

EZ Rider’s Son

Gastone’s Father

Spiderman’s Daughter

Announcements:

Community Run this Saturday

Mt. Mitchell May 5.  See Gastone.

Hello Gentlemen.

1. Here we are at Valentines Day and summer is rapidly approaching.  We are in the throes  of old man winter with the spring just around the corner.  With this being said, beginning this Monday 2/18/19 until 3/30/19 I for myself am going to start a 40 day health program focusing of course on physical health but also spiritual health as well.  I welcome and encourage whosoever will to join in.  This could be considered a pre summer slim down or lent or just making improvements.

The terms would be,

Physical;

1.  Eat as clean as possible that can be sustained realistically for the 40 day period.  You be the judge.  You know your habits.  For some this may mean giving up fried chicken and burgers.  For others this may mean going vegetarian.  Try to make at least 3 positive changes in your meal diet and sustain it for the 40 days.  Remember this is you against you.
2. Try to make 3 non-meal positive changes in you diet.  For example, I’m giving up beer, potato chips, and sweets.  Again, you know your habits.  Pick 3 things and give them up for the 40 days.  For the few of you that do not have 3 things to give up (Roscoe and Defib), do what you can.
3. I suggest that you journal what you eat.  I use the Samsung health app on my phone.  It works pretty well.  If you have something better please share.
4. Work out at least 5 times a week.  Any F3 workout is good.  Workouts should be at least 30 mins in duration.  One 1hr workout does not count as 2 workouts, however one 45 min post and later going to the gym or climbing Crowders Mtn, ect. is 2 workouts.
5. The are 4 cheat meals over the course of the 40 days with opportunity to earn more with >5 workouts per week.  I am not going to waste a cheat meal on snacks.  Wait for the good stuff.  You will find you enjoy meals more than you used to.
6. >5 workouts per week is a (1) cheat meal per workout over 5.
7. The week starts on Saturday.  If you post on Saturday that’s 1 already.
8. Qing is a cheat meal.  Get out and Q fellas.
9. Post at any F3 mission such as Rice N Beans, toy drives, or any outreach does count as a workout.

Spiritual;

1.  Pray at least once a day.  Even if its just to thank God for his blessings.
2. Date nights with the M do not count as far as cheat meals of otherwise.
3. Go on at least 2 dates with the M in this 40 days.  Thank God for her.  Pray over her and with her.  God will honor and bless it. You watch.
4. Pray with your children at least 2 times a week for the 40 days.

For those wanting to participate, eat well this Valentines Day and weekend.  Monday is the start of a challanging yet very rewarding journey.  Push each other.  Encourage each other.

Good luck and God bless you all.

SYITG!  Aye!

Timeframe

Huckleberry (the new Weasle Shaker) at the end of Saturday’s Gashouse beatdown presented a good question. In the event of a holiday and the F3 tradition of moving the workout time to a later slot to allow for more sleep, what happens to the Pax that the new time does not work? Stroganoff (the new Nantan) replied that we can still get together if need be and have a workout. Obviously we would rather not have the need to have 2 separate times but it’s better than some not doing it at all.

Pledge

Disclaimer. Rudolph I thought made an excellent point about the Q’s being more diligent about voicing the disclaimer even if there are no FNG’s. He said that in light of F3 Cheech and FIA Digits voicing the disclaimer is a good way to keep safe practices in the front of our minds during the beatdown. It simply takes one moment to change everything. Safety is definately a priority.

We did the Murph

COT

Prayer

In reading Clavin’s back last about the 7 o’clock Murph, he made a point to address the consideration of ‘where were you in your life at this time last year? Consider where you want to be at this time next year.’ He went into it better than I did but an excellent question. I know that there is no way that I would be anywhere close to where I am in health, family, and attitude if not for F3…you guys.

Excellent guys all. Everyone pushed hard and did solid work. Excellent conversation, encouragament, and attitudes all around.

It was awesome to see Spiderman in the gloom. Welcome back bro.

Happy New Year. May God bless you, keep you, shine His countenance upon you, and give you peace.

See you in the gloom.

Aye!

Timeframe

It all started when I was EHing a mutual friend of Oompa Loompa and myself.  The eh’d fella is a sad clown and really could use the awesomeness that is F3 in his life.  Before I realized the Christmas Eve workout had been moved to an earlier time, the aforementioned and clown had agreed to meet this am at 5:30.  Since today is a workday for me, 5:30 works fine.

Arriving to snowball’s at 05:30 I saw the 2 fng’s, Oompa Loompa, and an unfamiliar face which is JiggaWatt from the Greensboro area.  He is in town visiting family.  It was great to meet him as he is a very nice HIM.  Come back anytime.

Disclaimer

Pledge

We worked out and it was fun, exhilarating, and refreshing.

COT

Prayer

Until next time,

Timeframe

After carefully pondering what he wants to do for his VQ over the annual Thanksgiving family trip to FL Google woke up this morning ready to take the next step in his F3 adventure.

We arrived at the (I can’t remember if its Black Knight on Mondays, Snowballs, Martha’s House, or whatever…you get the place) AO to see first Toto then the rest of the 9 HIMs gathering for the ensuing epic Google VQ beatdown.  As I remember it went something kinda like this.

5:30

Pledge

Warmup

SSH x 30 (oyo)

Mosey to picnic shelter

Step Ups x 30 each leg (oyo)

Dips x 30 (oyo)

Derkins x 10 (oyo)

Mosey around baseball fields

The Thang:

11’s in Martha’s parking lot.  American Hammers over there and Lunges over here.

Upon completion circle up for PAX called exercises.  As I remember:

SSH x 200 (or 100 double count)

15 Crunchy Frogs

30 L BC’s

50 Flutter Kicks

30 American Hammers

5 Burpees

30 Merkins

20 Squats

20 Diamond Merkins

Return to shelter for:

30 Step ups each leg

30 Dips

Mosey back to snowballs

Time up.  Great work gentlemen.

Moleskin:

Thank you to the guys for the support, encouragement, guidance, conversation, push, and overall greatness.  Its means more than you will ever know.

Aye!