F3 Gastonia

Fitness, Fellowship, Faith

Page 183 of 917

Rain held off, well that is something

The rain held off and that was a praise for 11 pax at Mt. Hollywood in the gloom on a Monday morning. No FNGs. Following an extensive warm up: SSH, goof balls, gravel pickers, moroccan night clubs, windmills,  and imperial walkers, we moseyed to “the hill”. Partnered up for Dora starting from the base of the hill: 100 diamond merkins, 200 squats, 300 american hammers while running partner ran the hill. On a tour through Mt. Holly we completed step ups along the wall on main street, wall sits with arm presses and donkey kicks behind the bank, and dips and derkins along the wall in front of Ida Rankin. Circling back to the flag pax ran a modified mary where the individual naming the exercise completes a bear crawl around outside of the circle. Finished with the pledge.

Announcements: Fannie Mae VQ at the Goat 3/30; Community foundation run on Saturday 4/1 and Speed for need pushing chariots, don’t sign up, need pushers; Pain Lab moved to ball park; QvQ finals at Folsom 6:30am.

Prayer requests: Red Ribbon friend’s son recurrent brain tumor, cancer treatments in Atlanta, family seeking temporary place to stay in Atlanta. Stinky bird friend’s child battling leukemia. Sargento to doctor for elbow on Friday, praying for full clearance and healing.

My honor to lead.

-Gator

P200 2023 Van 1

Disclaimer-there will be things that don’t make sense but if you know you know and if you don’t you better ask somebody.

Alright stop whatcha doin cause I’m about to ruin

I hit Sparky’s driveway about 2:20am in a black van.  I was picking him up as most of us were meeting at his family’s cabinet shop. A quick text to make sure everyone was awake. He responded with a picture of Madden’s truck crashed all down the side and said “I’ve not been to sleep”. I found this to be odd because I knew I was parked right beside that truck and it seemed fine. Look to the left….oh heck! I guess I’m not very aware that time of the day. Luckily Madden was ok. Everyone else got loaded up as we waited for Short Sale. He had mentioned he may just meet us in Gastonia but never gave us a location. I called to see what he was doing and he said he was riding around trying to find a place and that we should come on. Come on where? You don’t know where you are going! We ended up meeting him at a shady motel. I’m not sure if he had been there all night or if any ladies of the night were involved or what. Down the highway in the black van we went.

I look funny, but, yo, I’m makin’ money, see

Sparky lead us off with a blistering sub 8 6.7 mile run. 7 minutes of rowing is all a man needs to stay hard. MFer’s. I took off on the longest leg of 10.5 mies. I decided about 1.5 in that 10.5 wasn’t enough. I mean we all like a good round number right? So I ran about a 1/4 mile out of the way turned around and ran back to get on course. A perfect 11 miles when I reached the cexcahnge. Of course I didn’t account for Strava taxation! Blart hit his shortest leg but doesn’t remeber any of it due to his Coke zero habit. If you’re not aware it cuases old timers. Gearwrench then went out hot with a record setting sub 8 4.5 mile run! By this point it was starting to get warm. Just the way Leppard likes it. 7.6 miles of misery and sweat were next. Short Sale had 6.3 mile in the heat as well. Just the other day it was 27 degs and now we are running in the 80’s! We handed off to Van 2 who would take on the heat of the day not once but twice! Stay Hard MFer’s!

I drink up all the Hennessey ya got on ya shelf

We hit up Lonestar BBQ just outside of Santee, SC. It’s delicious! Even the suspect hash. It’ll keep you ready in case if you ever need to do a turd transplant. We tried to get some rest at the park beside the lake but I don’t think anyone got much. Maybe Short Sale who can sleep on the hardest of surfaces, picnic tables and concrete sidewalks. At the park we discovered the ugly duck at Folsom is called a Gherken. It’s actually a duck, chicken, and a possum mixed. It’s the only place in the world they exist. Some say they come from the depths of the twin lakes of Gherki. It’s also reported you can be in their favor if you wash in the waters of the lakes. Do this at your own risk as it may cause you to need that turd transplant and/or cause old timers. This may be where Coke Zero comes from. If you are not in their favor be careful because you cannot hear them coming. Their sound is so high pitched that human ears can’t hear them. Wiki came rolling in from his first relay leg ever and it was time to get back in the black van and hit the road.

Yo, ladies, oh, how I like to funk thee

It was still a little toasty out but that didn’t stop Sparky from another sub 8 run. Do you have some grey down below? Try just for men. My next run of 5.5 was about as hard as the 11 I ran that morning. Sun and wind in my face the whole time. Some of the other guys had it a little worse though as they had longer legs. Blart crushed an 8.8, Gearwrench a 7.4, Leppard ran a respectable 2.4, and Shortsale with the 2nd longest leg of 9.68. Those are tough legs for your 2nd leg! At this point everyone is getting tired and hungry. It’s dark and late. This is also when you start to notice the cheaters. The ones that swap runners out on the longer legs. Hate to see it! Some people just can’t stay hard MFer’s. From the best we can tell with all of the DQ’s we actually won the whole thing!

Uh, yo fat girl, come here, are ya ticklish?

After we handed off to van 2 in the middle of nowhere we headed through Monk’s Corner to hit the Wendy’s, which is pretty much the only thing open in the middle of the night there. We decided we’d order the same thing to make it easier so we got 6-4 for $4’s and whatever Sparky wanted. Most of us were half way through our burgers when Gearwrench crumpled his bag up and got out of the van. He had mowed through a burger, fries, and nuggets in the time a normal man eats half a burger! His intestines have to do a lot of work to break that unchewed food down. We didn’t get a lot of rest at the next exchange either. I’ll admit I was a bit grumpy and was not feeling this carp anymore but we gotta stay hard MFer’s. Back in the black van and we are off!

Big like a pickle, I’m still gettin’ paid

Sparky paddle his douche alliance canoe once again for his shortest run. I followed up with my shortest run chasing down a couple of Judy’s I didn’t think I had a chance to catch. I didn’t think I was going to make it though. I was in prime turd tranplant mode the whole way. Blart and Gearwrench still had some long ones to go. They drew the short straw on those legs. I blame the organizer. Blart still had a 7.5 miler and Gearwrench had a 8 miler. The suck was real and embraced by both. Speaking of suck, around this point the bugs came out as the sun came up and it was insane! they swarmed the van and bit the piss out of us. Terrible. Luckily as we got in to town they subsided. Gearwrench ran a good leg even though it was getting hot and he got got killed by a guy in a tutu. Leppard got to finish up in a wind tunnel for 4.5 and Shortsale finally caught a bit of a break with a 3.5 mile leg. Good luck van 2 and stay hard MFer’s. We hit the road in the black van looking for something good to eat.

I’m the one who said, “Just grab ’em in the biscuits”

Speaking of biscuits we tried to hit up  a place called Viscious biscuit but the line was out the door. We thought about hitting the beach for some cold water therapy so we headed back in that direction to another place called Acme Low Country Kitchen. People were tired and hungry. A little impatient and a bit testy. I don’t do well with people like that so I took my shoes off and offered up the fight. You know it’s real when the shoes come off. No takers. Stay soft MFer’s. Once we got some food everyone’s mood shifted right side up. It was delicious! We decided to skip the beach to avoid the rush and hit up Holy City brewing about a block from the finish. We almost got kicked out for not having a kid with us. If your ever down that way it’s a pretty sweet spot to hang out though. Sparky may be reading this from rehab after discovering hard soda. Stay hard MFer.

Shakin’ and twitchin’ kinda like I was smokin’

I could tell more but I’m gonna leave it here. I will say no curbs were harmed during this adventure. Thank you Ash Pond for your driving! After it was all said and done it all, like it always does, comes back to Nacho Libre.

Do the Humpty Hump (uh), do the Humpty Hump(Oh, oh, oh, oh, do me, baby)

 

 

 

 

A new toy at The Fighting Yank!

YHC has found a new to to play with at The Fighting Yank! Been getting ready for the Grand Canyon hike in 2 months and just discovered a new opportunity for a beatdown! Went like this on a great morning at The Yank. Went like this:

Warmup – COP

Up to the Field of Dreams for a little warm up.

Run across the field, SSH X 20

Run back across the field, IWs X 20

Run back across, Tesla Stretches.

Run back across, Mtn. Climbers X 20

Time to unveil The Super Pipe!

Here’s the deal:

Up on the top of the hill at the middle school, 5 plank jacks.

Run across the field and down to the park pavillion, 3 burpees

Up to the street, 5 ass to the street Monkey humpers.

Back up the pipe, repeat the 3 burpees in the pavillion.

Rinse and repeat 2X

Over to the Corner of Knowledge

10 dips

10 step ups each leg

10 dirkins

Mosey over to the stairs at the end of the building

7s:

Top of steps: HR merkins

Bottom: Big boys

Mosey to the road (3rd corner)

Squats X 20

Big Boys X 20

Mosey to the 4th corner:

CDDs X 25

Rocky Balboa X 25

Mosey to the Field of Dreams for bear Crawl Slalom!

Everyone for 3 runs here, I did get 4 myself.

SSH X 20 – Started to rain!

Mosey to the center, 5 chop-chops.

Mosey to the bottom of heartbreak.

3 runs of a triple nickel in the rain

Plank jacks at bottom

LBCs up top

Got this done and did a 3 minute plank to end and pledge!

NMM:

Really good push this morning! Super pipe worked out real well. Could not have been better. Driving up I saw a couple of lightning flashes that said “danger”. But not too bad.

Couple of items on the docket today as follows:

This was 3/25 but I want to talk about 3/24 because that’s a big day for me because on 3/24/1944 my uncle Roy Fortner (age 21 at the time) got into a P-38 cockpit as a pilot in the 15th Airforce in Italy and part of an elite squadron under direct command of the Operations Officer of the 15th (General Born) and led the 15th’s only mission over Berlin that day. Which meant he flew up over the Alps at @ 20,000 feet and flew around Berlin getting shot at. I want you guys to get your arms around that. He took off to 3 am and got over Berlin @ 6 am. And got back. Roy went on to have real high impact life and was a huge presence in Western Cabarrus and Northern Mecklenburg Counties for a long, long, time. We’ll talk more about the at some point.

Second, I had two F3 brothers lose kids this week. Apparent suicides. One in New York where he lived and one down at UGA. They were both really talented kids (27 and 22) where something went wrong. I tend to think it was isolation and was a result of the pandemic. One case was a child of divorce. Social Media gets a knee jerk reaction blame here but it’s just a very small part of it. We need to be available for our kids even when they leave the nest. The world is very different now and we need to understand it. This is probably a thing we really need to work on in our group.

Pleasure to lead, loved the Super Pipe! Let’s do it again boys!

Tesla

 

Old School – 3/18

A decent showing for Q vs Q Saturday. We got in 2.5 miles with many merkins, dips, step ups, derkins, and squats.

Great work was down by all and we a got a little better than the day before.

 

 

 

Raising the Flag on Iwo Jima

We did a themed work out with sprints, hill, merkins, big boys, and squats.

It was great work by all.

The sets were based on these men.

  • Sergeant Michael Strank
  • Corporal Harlo Block
  • Private First Class Franklin Sousley
  • Corporal Ira Hayes
  • Corporal Harold Schultz
  • Corporal Harold Keller

 

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Thank you for allowing me the opportunity to Q.

 

1 Minute Not So Bad

She definitely didn’t say that!

The Bulldogs bullies went about doing a bunch of 1 minute killers. After a short warm up, we went to town of these:

Warm Up:
Side Straddle Hops
Squats
Merkins
Flutterkicks

THANG
1 Minute on, 15 Seconds Rest
Squat, Curl, Press
Curls
Merkins
Kettlebell swings
4 Rounds!

Mosey to the last light pole while doing around the worlds.

1 Minute on, 15 Seconds Rest
Squats
Around the World
Arm Extensions
Halo
4 Rounds!

10 Minutes of Stargazers and mumblechatter

Morning of Recovery

The Mortimer survivors came out to Coconut Horse for QSource to share their tales of woe and show what high impact men F3 are all about. Flintstone didn’t get enough of 20+ miles of mountains this weekend and joined the ruck with Amazon, YHC, and Scrat for the hills of Heatherloch. No one ran (with a good excuse).

Announcements: April 1, 6:30am QvsQ Championships at Folsom, 7:00am PainLab workout in right field at CaroMont Health Park, 9:00am Community Foundation Run/Speed for Need.  No GasHouse/PainLab at the Schiele. April 8, 6:30am OCR (Obstacle Course Race) at Folsom.

Wrapped up Extreme Ownership QSource book with the final chapter on The Dichotomy of Leadership (which the full book will be the next QSource). Cliff notes on the chapter below. Buy or download from your favorite bookstore and join us Sunday mornings.

The Dichotomy of Leadership

A good leader must be:

• confident but not cocky;
• courageous but not foolhardy;
• competitive but a gracious loser;
• attentive to details but not obsessed by them;
• strong but have endurance;
• a leader and follower;
• humble not passive;
• aggressive not overbearing;
• quiet not silent;
• calm but not robotic, logical but not devoid of emotions;
• close with the troops but not so close that one becomes more important than another or more important than the good of the team; not so close that they forget who is in charge.
• able to execute Extreme Ownership, while exercising Decentralized Command. A good leader has nothing to prove, but everything to prove.

Willink, Jocko; Babin, Leif. Extreme Ownership (pp. 277-278). St. Martin’s Publishing Group. Kindle Edition.

-Hunchback ☘️

It’s a New PainLab Record

With the Boot Campers off running the Mortimer and P200, 10 HIMs showed up to the Schiele with no other choice than to try breaking the Guinness Book of World Records in some of our favorite exercises.  Though we failed to break any world records, six PainLab records were set in stone and will live in infamy – or until a challenger shows up to a future PainLab and breaks it.

The most side straddle hops in one minute

World Record: 132  by Fares Mohamed Shaban in Al Mahalla Al Kubra, Egypt, on 15 March 2021.

PainLab Record: 92  by Mayor in Gastonia, NC on 25 March 2023.

The most squats in three minutes

World Record:  219 by Tourab Nesanah  in New York, NY, on 17 October 2022.

PainLab Record: 155 by Tube in Gastonia, NC on 25 March 2023.

The most consecutive diamond merkins

World Record:  101  by Mohamed Hesham Abdul Hamid Ali in Fayoum, Egypt on 27 July 2022.

PainLab Record: 32 by Pilgrim’s Progress in Gastonia, NC on 25 March 2023.

The most lunges in one minute

World Record:  82 by Ali Mounir in Menofia, Egypt, on 14 March 2022.

PainLab Record: 50 by Pilgrim’s Progress in Gastonia, NC on 25 March 2023.

The most flying squirrel burpees in one minute

World Record: 33 by Leong Man Teng  in Macau, China, on 1 August 2022.

PainLab Record: 24 by Tube & Mayor (tie) in Gastonia, NC on 25 March 2023.

The most tricep dips performed in one minute

World Record:  119 by Stephen Buttler, in Shropshire, UK, in celebration of Guinness World Records Day on 17 November 2011.

PainLab Record: 61 by Pilgrim’s Progress in Gastonia, NC on 25 March 2023. (though Nutria had the best form with 60 dips).

With 20 minutes to spare and rain pouring down, the group split in two for a few rounds of team dodgeball & then royal rumble dodgeball.  Wrapped up with Mary.

Announcements: April 1, 6:30am QvsQ Championships at Folsom, 7:00am PainLab workout in right field at CaroMont Health Park, 9:00am Community Foundation Run/Speed for Need.  No GasHouse/PainLab at the Schiele. April 8, 6:30am OCR (Obstacle Course Race) at Folsom. Young Life Golf Tournament May 15

Prayer Requests: Guys running Mortimer & P200, Clavin’s M, Mayor’s upcoming surgeries, Rachet’s family, Westside’s friend, Tooth Fairy’s 2.0.

Thou Shalt Not Steal

Started with the Pledge 🇺🇸

Warmups-

SSH- 20

5 Burpees

SSH- 15

4 Burpees

SSH- 10

3 Burpees

SSH- 5

2 Burpees

SSH- 1

1 Burpee

Mosey to parking lot above playground – Medicine Woman had Q at Folsom for his 7 year anniversary, it was a good one. We will modify some of that Q… As one pax runs to the end of the PL all other pax stay and do reps until pax returns … Rinse and Repeat until everyone has ran.


•Burpees

•Mike Tysons.      

•Big Boys             

•Merkins              

•SSH                    

•Bonnie Blares     

•LBCs

•Flutters

 

Mosey to building straight head in front of soccer fields… All pax get in Australian MC position and hold , while we go down the line , each pax one at a time runs to designated area and back ….( Omaha ) to a shorter distance. Sorry Happy Trees !!! We all got it done 🤙🏻

Mosey back to flag Indian style – Stole this one from Freights Q on Tuesday. I like anything that makes me keep up while when running and you have to doing this 💪🏻!!!

Cross back into parking lot with flag , stole this one from ol’ 🛶 himself . Route 66 , Mike Tysons and Bear Crawls. It was a crowd favorite 😁

Staying there we did some core work . 20 reps each.

•Big Boys

•Flutters

•LBCs

•Penguins

•Dying Cockroaches.

Headed over to the flag for the finally IRON MIKE…

Merkins – Over Head Press

Way to Push Men … Great Work 💪🏻

 

Announcements

CFR

QvQ

Night time relay

Blart’s 5k

 

Prayer Request

Gumby’s family

Broke’s Coworker who has Cancer

Stinky Bird – loan officer’s son has cancer

Ratchets’s boy

Chubs’s friend

 

Praises –

God is Good

Tooth fairy’s daughter

Good Health

Purple Haze – believing for good news from his Dr 🙌🏻

I took us out in prayer

Win a Panda

7 HIMs and Scrat ventured from Diablo Sammich to Dickson’s Animal Clinic, which was transformed into the most disappointing carnival this side of the South Fork River. A ring toss game was set up in the parking lot with a plethora of drinks found in YHC’s garage fridge. Ring or knock over a drink, it’s a keeper – sorry, no one wins a giant Panda at this carnival (or any). Miss after three tries, it’s three burpees instead (sorry Nutria).

The excitement level was so intense, five of us showed up late to the COT.

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