What a beautiful morning! There was a slight chill in the air and the humidity was way down, perfect weather for some early-morning rock pushin’! There were 20 men taking advantage of the opportunity and laying down some miles.

I was thinking last night that I wanted to do 4 miles this morning, something I haven’t done in about 8 months. I woke up a little sore and tight from yesterday’s Q and was not feeling it. Thanks to Mayor for running with me and pushing (and dragging) me to my goal today. I would not have done 4 miles if it were not for him. It’s interesting that, as we regrouped post-run, his watch showed he ran about 1/8th mile further and his first mile pace was about 30 seconds faster than mine, despite the fact that we were literally running beside each other! Weird stuff but that that’s just noise. Bottom line is we both got a good run in.

Also, shout out to the FNG Mini Blind for putting in 4 miles with us on his first day! He’s in pretty good shape and he’s going to be a runner!

Despite me trying to skip him in the nameorama – Broke was definitely there and he did his usual “I’m gonna run slow” before running 5 miles in the 7s.

Announcements: Family Skating 9/17/22, JJ5k 9/21/22, 10/15 Convergence at Bulldog, IPC at Folsom on Thursdays, Extinction Run details coming soon (will probably be early October)

Prayer requests: Lincolnton Middle School staff and students, Huck, Striper’s brother, Sarlacc’s 2.0, Mayor and his family, Jiffy

My son is playing 11U Pop Warner Football this year so I have spent a lot of time over the past 6 weeks watching his practices. Gearwrench’s sons are also playing and we were talking a few weeks ago about incorporating some of their stretches and drills into a Q. Well, with the NFL season upon us, I figured it would be a great time for a football-themed Q. I originally planned to use this weinke on Saturday but changed direction with the rain this past weekend so I took a few things out and squeezed 1 hour of work into 45 minutes. 7 men made their way to Folsom to tackle their day head-on!

We kicked off with some stretching and light cardio –
Hurdle stretches (I think 3 of us were able to touch our toes)
LBCs
High Knee Walk with a hip twist
Butt kickers
Side Straddle Burpees (kinda like up-downs – do SSH until Q says down, then burpee, repeat until Q says stop)

Short mosey to the bottom of the parking lot beside the car containing a guy doing who knows what.

One thing you see at big football games is the blimp. So – BLIMPS
10 – Burpees
20 – Lunges
30 – Imperial Walkers
40 – Merkins
50 – Plank Jacks
60 – Squats

Mosey to the ampitheater. One thing coaches always do is make players run and it seems like every school has a hill somewhere that they must conquer. Let’s run some hills!

Triple Nickel – 5 hip slappers on the ampitheater wall, run to the top of the hill for 5 big boys, repeat for 5 reps. Nice job by everyone picking up the six!

Mosey to the tennis courts. Everyone has heard of the Combine aka the Underwear Olympics. There are a set of drills all players run to gauge athleticism, speed, and strength. We’ll do a version of the 6 primary drills at the NFL Combine.

Stogie left.

Shuttle Drill – We spread out across 2 tennis courts (this worked well, BTW). Starting in the middle, run 5 yards to the sideline, back across the court 10 yards to the other sideline, then turn and sprint across the center line. The record is 3.81 second by Brandin Cooks so we did 4 reps (rounding up the record), starting around 75% on rep 1 and increasing to full speed. We are not as fast as Brandin Cooks but I saw a lot of hustle out there!

3 Cone Drill – This one was a little tricker but again the tennis court proved to be a great setup to mimic the combine. Starting in the center of the court, sprint 5 yards to the sideline, run back to center, turn and run to touch the net, turn and sprint back past the center of the court (the starting point). The NFL record is 6.42 seconds by Jeff Maehl so, while I wanted to do 7 reps, we did 5 due to time.

Broad Jump – Lots of guys (self included had to be a little easy on this one to prevent injury – the combine record is 12′ 13″ by Wojo! Just kidding though he out broad jump anyone I’ve seen jump in F3 Gastonia! I actually don’t know who has that record but no biggie, we did 13 broad jumps across the courts.

Vertical Jump – To simulate vertical jump, I called squats (or jump squats if you prefer). The record is 45 inches by Chris Conley. He wears # 18 so we did 18 reps.

40 Yard Dash – The most famous of all of the combine events! We don’t really care about records on this one. The best 40 of all time is probably Rich Eisen going 6.14! Time is running short so I believe we did 6 – 40s. 3 of us were on one side of the courts, 4 on the other. On the next to last run, the winner from each group squared off in the final to be declared winner. Wirenut held off a late charge from Gearwrench to be declared the “Folsom’s Fastest Man”. Ball Join was sure to note that this is how it normally goes with Gearwrench’s race car.

Bench Press – The ultimate test for strength for he future hogs up front in the NFL is the bench press. The NFL Combine test is a rep count of 225 lbs. The NFL Combine record is 49 by Stephen Paea. To simulate, we circled up and did Broke’s famous perfect form hand-release merkins with shoulder taps at the top. Spackle led the cadence as we did them until we couldn’t do them anymore. Last man standing wins. Ball Join outlasted Gearwrench and was named “Folsom’s Strongest Man”. Shoutout to Spackle who dq’d himself for not doing the shoulder taps around rep 10…I’m not sure anyone noticed to be honest, but he’s a man of honor and I respect it.

We were a few minutes over so mosey to the flag for COT.

Announcements: Family Skating this Saturday 9/17; JJ5K 9/24; Convergence at BullDog 10/15 (the date changed), Iron Pax Challenge Thursday at Folsom, Extinction Run 10/1 (location TBD, check Slack).

Prayer requests: Huck, Striper’s brother, Sarlacc’s 2.0, Wirenut’s work friends, Snelling family, Lincoln Middle School, all of us and our families, and Jiffy. YHC took us out in prayer.

Two for a morning ruck

After the IPC Thursday the gloom was a little thicker than normal.

The Men of F3  GreenWood have brought the heat this year.

So we cooled off by cruising downtown.

Warm Up:

The thang:

Australian Mountain Climbers, and Monkey Humpers at 321 so all of Gastonia can see how hard we werk!

25x 3

American hammers per light down main street 10 at each light.

and back with some LBCs

Mosey to McQuitters Walls

step ups and squats plus dips im sure.

back to home base for some triple nickel with merkins.

finished up with short 11’s

The bed Pan is full.

With the IPC coming up this week, the Challenge seems to be increasingly getting harder as the weeks progress.

YHC felt it to be a good idea to get the exercises warmed up before the big day Thursday.

So we ran around Folsom stopping at various places to do the werk.

10 Merkins, 10 Squats, 10 Big Boys,

We also dribbled a few Burpees in the mix as we moseyed.

At the end we finished with 25 burpees. to get a real taste of the IPC.

No bear crawls we had plenty of that to do Thursday.

Pledge and we welcomed our FNG  Lot Lizard. He is a truck driver by trade. He also a great guy and his new name probably has nothing to do with him personally but honestly its pretty awesome. Lot Lizard was a good sport and hope to see him around int he future.

Prayer request, several and some events coming up too.

Skating with Mayor coming up 9/17/22

The Bed Pan is full!

Light Saturday crowd.  Csaup was happening at same time, but a little rain was probably the bigger factor.  Check those core principals. Begin with reminder of mission of F3, then  head to the pavilion for warm up .

Stay in pavilion for 10 steps each leg, run a lap around park.  15 step ups each leg and add 10 dips, run a lap.  Keep progressing and adding a new exercise, running a lap after each set.  Progressed to 30 step ups each leg, 25 dips, 20 merkins, 15 big boys, 10 diamond merkins.

Fellowship mosey to the turd shack.  10 hip slappers count one side and run half way up myrtle street hill.  Rinse and repeat for several rounds.  Rain did pick up towards the end, but we all survived.  Csaup came through The Yank as well.  Roundup and Bedpan helped us out by calling a couple rounds of hip slappers for us, thanks men!

Announcements: combined  convergence with Lake Wylie on Oct 15, multiple relays upcoming, JJ5k Sept 24

Prayer requests: Tooth Fairy daughter, Tesla family, Tiger family, Huckleberry, Turtleman, Brutus told us about young girls being extracted from African nations and put into domestic service in Middle Eastern countries, slave like conditions.  He has  a friend who has a daughter in such a situation, be in prayer for these young women

YHC took us out

Always an honor

Tiger

12 men gathered in the misty muggy morning at crossroads. We had a mix of running, rucking and a sandbag ruck/workout in remembrance of 9/11. We only got 5 rounds in due to time but it was killer after that ruck. We were smoked.   Todays Q Source was about IMPACT, in summary we can’t have IMPACT on another man’s life without proximity.  To get proximate or near to them to achieve IMPACT the HIM needs to initiate the movement to help other men get right.  A lot of men we know don’t know what they’re missing from F3, thinking it’s all about working out.  I didn’t know how much I needed it with where I was in my life 11 months ago when I started, but Balljoint stayed vigilant and proximate to get me out as a sad clown so that my life could be IMPACTed by this group of men.  When we’re EHing we need to speak to others about the IMPACT they could expect not just physically but mentally and spiritually as well.

Announcements

Co-Convergence October 15th

5k at Gaston

JJ5K

Skating with Bowser 17th

Prayer requests

Gumby’s Mom

Wirenut and family

Stripers brother

Purple haze back

Snelling family

Prayer for the families of 9/11 and the nation to remember

Of all the CSAUPs I have participated in this was perhaps the toughest mentally to get up for.  All week I had texts from Pax about the weather predictions.  But as we all know the point of a Completely Stupid and Utterly Pointless event is to push oneself outside of your comfort zone.  I’m not saying posting at a bootcamp workout is not difficult but if you do this and nothing else you do not really grow.  As I arrived at 3:30 at Ingles I noted that I was not the first one there.  Gavel was already waiting for the suck to start.  Too excited to sleep he was there 30 minutes early.  Over the next 30 minutes all Pax who signed up showed up despite a sure forecast of steady rain but at this point all was dry on the homefront.

After a quick update on the purpose of the relay and a prayer for safety the first runners were off.  Round-up, Golddigger, Quiche, and Balljoint set the tone early on (or perhaps they know if they ran fast they could avoid the rain which had not yet started.  Either way they smoked the first leg in a sub 8 fashion.  Next Seuss, Def Leppard, Broke, Gavel took off accompanied by Buckeye and Golddigger (YES he just kept going) to race to Sims field.  YHC promised sidewalks most of the way but this leg was not one of them  In addition it was time to start getting wet.  These runners were not so lucky to avoid the rain. For the pax waiting at Sims Sargento had the answer with a pop up tent that kept us dry!  But the wait for the runners was not nearly as long as you might expect with Seuss smoking it running sub 7!  Wow wonder what he could do if he was healthy.

From Sims,  Hacksaw, Pockets, Roscoe, and Boudin (along with Golddigger who yes just kept on going) ran through the hood (good thing there was a cop on the route to keep us safe – thanks Roscoe) to Gashouse where JJ was waiting  (having run from the pub!) to support us for a couple of consecutive legs.  We were also greeted by Flintstone and Virus at Gashouse.  At this point the rain was light and almost pleasant so off with the next group which included Freight, Sargento, JJ, Radiohead and YHC.  This completed everyone’s first leg and surprise no one melted in the rain.

With all the pax settled in it was time to grind -and time for the skies to open up.  Doodles met up with us around 5:30 and rode his bike in the rain to support us most of the morning!  There’s a true HIM!  Flintstone and Virus showed up again as well on leg 5.  Buckeye joined the regulars to run legs 5 and 6 consecutively and of course Golddigger was still going for his 5th consecutive leg!  What a beast!

Leg 6 took us through downtown Crammerton to Goat island.  The pax were not showing any signs of fatigue with Seuss and Buckeye leading the way.  Of course by this time (6:30/7) several pax noted their GI tracts waking up – thank goodness there were public bathrooms at the Goat – or if you were lucky enough to drive past your house you could enjoy your own throne (Sargento).  Leg 7 took the pax up and around Stuart Crammer and up and down the hills behind the school and to the yank, but watching the pax come in you thought they had a walk in the park.  Shoutout to Hacksaw and Pockets who pushed the rock hard.

Leg 8 was the leg that mother nature took her revenge.  Freight, Sargento, Radiohead and YHC swam up 273 to Mt Hollywood.  Mother nature would not let up for the rest of the relay but there was no stopping the pax now that we were 2/3 done by 9:00.  Leg 9 saw Golddigger return to action to get miles 20-25 in –   Chugging down Catawba to McAdenville at a pace that no one could keep up with – although Quiche, Balljoint and Roundup gave him a push.  Lucky for these runners – they were done and could enjoy the rest of the race in relative dryness.

Leg 10 took the runners to Midoryama.  For those unfamiliar with this route – it is not flat.  The climb up to Poston park nearly took out Def Leppard but that man does not say quit – I sure hope I’m still doing CSAUPs at 56.  Leg 11 was perhaps the hardest leg for these runners – 5 miles with two significant hills in pouring rain – If this does not challenge you nothing will.  But Hacksaw, Pockets, Roscoe and Boudin cmade that route their Byotch.

With just one leg to go Freight, Radiohead, Sargento and YHC took off down New Hope back to Dallas/ Ingles.  By this time nothing could stop us.  Sweet victory was in our sites and could not be denied.

There were no losers in this group. Everyone pushed themselves to or beyond their perceived limits.  You really do not know what you can do until you try.  After a quick recap and a prayer of thanksgiving in the car wash several pax met up at Pita Wheel in Dallas for fellowship and a meal.  In addition to pushing ourselves it is important to remember that we do these things not really for ourselves but to be a leader for those around us.

The pax also came through with donations for Least of These Carolina totaling $404!  Thank you men for your push, comradery, fellowship and generosity! I know I am better because of you and I can not image a better group of men to spend a rainy Saturday morning with!

Until next time Defib out

I put together (at least in my mind) a great football-themed weinke for Folsom this morning. I figured with it being the kickoff of the NFL season, the timing was right. However, I didnt think sprints and lots of ‘change of direction’ movement was the best idea with rain coming. After talking to Gearwrench last night as we watched our kids battle it out on the football practice field, I decided to put that workout off a few days and recycle the best tabata workout I have. (The football weinke is coming to Folsom on Tuesday though)

I told Gearwrench last night if it was just us 2, we were going to Waffle House instead! Fortunately, we had 7 men this morning ready to push the rock and the breakfast will have to wait.

The story on buttermilk – F3 Gastonia legend Tesla used to always talk about serving up buttermilk. It is his way of saying a disgusting beatdown that you will not enjoy is headed your way. Back on 2/13/21, I Q’d The Yank and, being Tesla’s home turf, I figured a Buttermilk WOD was the perfect way to appreciate and also tease him at the same time. Much like today, it was pouring rain and a great day to work under a picnic shelter! Also, much like that day in 2021, Tesla was not present for the workout but I sure he would approve. Get ya dang cups ready!

No warmup today!

Each set is 30 seconds on, 20 seconds off (we moved to 30 secs off about midway thru). We did 4 sets of each exercise with 1 set of burpees between each letter.

B – Burpees (yes, 4 sets)
U – Up and Down (squats)
T – Mike Tysons
T – Tricep Dips
E – Elbow to Knee Crunch
R – Rosalitas
M – Merkins
I – Incline Planche Merkins
L – Lunges
K – Kickstarters (we really did Big Boy Situps but I encouraged everyone to do add the extra leg kick in honor of Def Leppard)

After butter, we took a quick pause to share some facts about buttermilk so that everyone better understood the greatness of this -uh- wonderful drink. Here are a few.
– Buttermilk doesn’t contain butter, it is actually the milk leftover after churning butter.
– Therefore, it has less fat that regular milk
– Most buttermilk in stores is made using bacteria cultures and is not a butter byproduct. Who knew buttermilk was cultured?
– Buttermilk stays fresh longer than regular milk. Insert freshness jokes here.
– It provides all macronutrients needed. You can survive on buttermilk.

We finished a few minutes early and Gearwrench was a little short of 600 calories so we grabbed an extra set of burpees and then hit the deck of death. I called time but some of the guys still got in 100 extra calf raises.

Announcements:
Skating Sept 17
JJ5k 9/24
10/8 Convergence at BullDog

Prayer requests:
Huck
Striper’s brother
Snelling family – Gearwrench’s friend
Liza’s family (Memphis runner killed)
Us and families
Discipline for is all!

I like huddling up in a shelter and just putting in work. Some good music and good banter helps motivate us all! I appreciate those who showed this morning. I saw rock pushing! If you didn’t walk away smoked, work harder next time!!!

• Montross