F3 Gastonia

Fitness, Fellowship, Faith

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Back in the Saddle

May 28, 2021 / / 0 Comments

It’s been awhile since YHC has taken the Q at Midoriyama (or any AO really), so YHC signed up for a hot Thursday in late May. With a great group of HIMs in attendance, we got to work.

Warmup:

YHC can’t remember all of it, but Abe Quixotes were called, goofballs, and some left over right and right over left stretches. Screw the patent. We did two rounds just to stick it to the man!

Thang:

Mosey to large soccer field on the left for a new routine named “1st and 10”. Cones (and one tennis ball- YHC ran out of cones) were placed at 10 yard intervals from one end of the field to the other. All PAX line up on one goal line. Run to first cone (tennis ball), perform 10 hand- release Merkins, 1 Squat (supposed to be burpees, but YHC knew he’d have a mutiny on his hands if he called that). Sprint to far goal line, mosey back to 20 yard line, 9 hand-release Merkins, 2 Squats. Sprint to far goal line, mosey back to 30 yard line. 8 hand- release Merkins, 3 Squats, etc. It’s a  mixture of 11’s and suicides. Real crowd pleaser. The Nantan was suffering jet lag from his 1 1/2 hour flight, but he pushed through.

Next was another new one called “Jackass Burpee Webbs”. Seriously. Look it up. YHC led the PAX to a fence in the shade where the exercise was performed. It’s a 1:2 Burpee/ Donkey Kick ratio. Start with 1 Burpee, 2 Donkey Kicks. Take that all the way up to 10 Burpees and 20 Donkey Kicks. This had a much higher suck factor than YHC was expecting.

We then performed 4 corner escalator. While the Q was giving directions, he received the usual “what, what, what are we doing” from the former Nantan. Freight’s spewing his usual constructive sarcasm, and then Wojo started the “what are we doing” talk. It seems Def Leppard’s casual approach to the workout is spreading. For the benefit of the other PAX who were actually paying attention, we performed:

  • 1st corner – 10 Merkins
  • 2nd corner – 10 Merkins, 20 Squats
  • 3rd corner – 10 Merkins, 20 Squats, 30 WW1’s
  • 4th corner – 10 Merkins, 20 Squats, 30 WW1’s, 40 SSH (single count)

Mosey back to the flag for 22 Perfect Form Merkins for the vets. Perfect Form Merkins consist of a hand- release Merkin with alternating shoulder tap to ensure the PAX travel completely down and up on each rep. The cadence count for this was a freaking train wreck. You had to be there.

5 minutes left for some Mary-

  • Wojo called fire hydrants
  • Gomer called french fries
  • Montross called Freddie Mercurys
  • Love Boat called air presses
  • Pockets called forward/ reverse arm circles
  • Def Leppard called Penguins (a.k.a. back scratchers)

Time’s up.

Announcements:

  • Band Aids, Travel Size toothpaste for Freight’s service project
  • Murph on 6/1/21 at Martha Rivers Park at 0700
  • DBC  (Douche Bag Committee) emerging on 6/1/21 at Ingle’s in Dallas at 0700. Questions? Ask Freight. It’s really the Dallas Bike Club, but YHC couldn’t resist.

Prayer requests:

  • SA and his family
  • Turtleman
  • Big Pappy and his Family
  • Montross’s Cousin

BOM: YHC took us out in prayer.

Moleskin:

Site Q actually remembered to bring the flag this time, but forgot the Pledge! Qfail. Sorry, men! Thanks for coming out to the hottest AO in town and supporting YHC. It means more than you know. It’s great to be the object of the mumblechatter and sarcasm! It’s how YHC knows you really care!

Stay Frosty,

Slaw

“Stay the Course” at the Pub

May 27, 2021 / / 0 Comments

8 Pax came out and ran well in muggy weather. No one got lost; everyone finished.

Announcements:

Murph-Monday, 7a.m. Sandlot

June 16 Blood Drive

Sargento raising money for World Vision; $5000 by end of August is the goal. See him for details.

Prayer Requests:

Queso-Driving test

Turtleman

SA and family

Big Pappy

Roscoe Father-in_law staying at Hospice for weekend

Breaker Breaker daughter-in-law’s interview

Graduations

YHC took us out.

Nice work, guys!

Seuss

The 3rd Quarter

May 27, 2021 / / 0 Comments

Gavel broke in his new rucksack by taking it for a spin with BOS, Whoopee and YHC.  JJ, Sargento, DDC, Stroganoff, and Roscoe ran the loop.

QSource wrapped up Freed to Lead, talking about Purpose and the Third 500.  D2X describes “what” men are led to do, and the Purpose helps define the “why”.  We got into a discussion about “who” (but left off the “where” and “how”).  JJ made a great point that we don’t always know who we are having an impact on, but sometimes you do get to see it.  He told a story of a girl at Christmas that they brought gifts to, and she immediately took and put everything on.  The youth that JJ was with got an understanding of how much their efforts meant and where they made their impact.  Those times we get to see it further motivate us to continue doing what we do.

A lesson from Freed to Lead that I’ve always taken to heart is that of the Third 500.  No scientific study here, but the 3rd quarter is often when the game is won or lost.  The beginning is a distant memory and the end is still a ways away.  It’s during this time that focus and attention is required to deliver an optimal performance.  In our lives, the 3rd quarter coincides with that “mid-life crisis” time.  As men with a purpose and a vehicle to continue to grow, it’s our duty to push on and make a positive impact on our Concentrica.  One of the things discussed is there comes a time in a man’s life when he looks around for the authority that’s always been there, and realizes it’s best found in the mirror.  It becomes time to step up and do what’s needed for the betterment of the group.  Having F3 gives us the opportunity to know that while we are the leaders in our community, we’re not leading alone, and we have other men we can grow as leaders with and can learn from.

Discussions on Freed to Lead were great.  Next up is Q’s choice at the Coconut Horse QSource.

As always, a privilege to lead.

Yabba Dabba Doo

The Burpee Penalty

May 27, 2021 / / 0 Comments

12 strong at The Goat for a lot of bear crawls and a beatdown that went by so quickly, time expired with YHC still on Goat Island.  Here’s what I remember.

The Thang:

  • SSH x 10 (IC)
  • Side-to-side Lunges x 10 (IC)
  • Dying Cockroach x 10 (IC)

As always when YHC has the Q at The Goat, Sizzle Suicides is up next.

Starting from Floyd & Blackies, up the hill on 8th:

  • Run 1 pole – 10 LBCs
  • Run back – 10 LBCs
  • Run 2 poles – 20 LBCs
  • Run back – 20 LBCs
  • Run 3 poles – 30 LBCs
  • Run Back – 30 LBCs
  • Run 4 poles – 40 LBCs
  • Run Back

We moseyed back to the bridge to Goat Island and crossed it by doing:

  • High Knee Skips

Then moseyed to a pole about halfway between the two bridges for the Main Event.

Piggybacking a little off what YHC has Q’d and seen this week and following in the steps of EZ Rider’s Booyah Merkins on Monday, we partnered up and did the following:

  • Mosey in opposite directions to the bridge
  • Bear Crawl across
  • On the other side of the bridge, do:
    • 20 x Travoltas R (Nolan Ryan’s with a point)
    • 10 x Burpees
    • 20 x Oblique Crunches R
  • High Knees Skip back across the bridge
  • Mosey back to center to meet partner
  • 10 x Booyah Merkins w/partner
  • Mosey to the other bridge
  • Bear Crawl across
  • On the other side of the bridge, do:
    • 20 x Travoltas L
    • 10 x Burpees
    • 20 x Oblique Crunches L
  • High Knees Skip back across the bridge
  • Mosey back to center to meet partner
  • 10 x Booyah Merkins w/partner
  • (That’s 1 Round)
  • Complete a total of 3 Rounds

Well that’s what the Weinke said, but this went by extremely fast.  Or maybe I just had to take a really long time explaining it.  Regardless, we had finished Round 2 when time was running out.  YHC announced that the next half round would be the last, but only Clavin and Sister Act managed to finish the half round.  Time was ticking, so YHC called recover and went to get the Six.  By the time we got back, it was 6:17.

As the Q who brought the PAX in late, and as a repeat offender, YHC knew it was right to enforce a penalty on himself and after apologizing for trying to push things late, announced a 20 burpee penalty for the Q (10 burpees for each minute late) to be paid immediately after the COT.  That penalty was paid in full, accompanied by some forgiving and supportive PAX who didn’t have to, but weren’t going to let YHC have all the fun alone.

Announcements:

  • Blood Drive – June 16th @ Techworks in Belmont
  • F3 Dads – June 19th
  • Grow Ruck Charlotte – August 6th
  • Collect Bandaids for Freight
  • Music Box & BOS collecting shoes – let BOS know or drop at Floyd & Blackies

Prayer Requests:

  • Turtleman
  • Male Leadership in our community
  • Tracy Reading and family
  • Uranus and family on the surgery of their unborn daughter while in the womb

Moleskin:

The Goat is one of my favorite places to Q, but I just seem to get so caught up in all the fun that I can’t get my timing right.  I’ve got another chance next month, so chance to make amends.

That’s the thing about The Gloom – there’s always another workout tomorrow.  If today’s didn’t go the way you want it – if you came out flat or it didn’t feel right or your head wasn’t in it – there’s another chance tomorrow to get it right.

Lookin forward to the next one.

Yabba Dabba Doo

The 3 Amigos

May 27, 2021 / / 0 Comments

Today was the lightest turnout that I have seen in a very long time. Maybe it’s due to spring fever and everyone wants to sleep in?

Not the 3 Amigos! We showed to get our fixation of Painlab

Here we do 50 seconds of work and 10 seconds of rest while listening to my favorite 80’s Rock:

Set 1 – Squats, Imperial Walkers, American Hammers, LBC’s Box Cutters and Reverse Crunches. Then a 1 minute rest. Rinse & Repeat

Set 2 – Power Push Away, Side straddle Hop, Shadow Boxing, Kettlebell Bicep Curls, Overhead Press and Lateral Triceps Curls. 1 minute rest Rinse & Repeat

Set 3 – Lunge out/ Bear crawl back to circle. Rinse & Repeat. 1 minute rest

Set 4 – Burpees, Triceps Bench Dips, Pull up Superman, Kettlebell 2 Arm rows, Kettlebell swings, Heels to Heaven. 1 minute rest. Rinse & Repeat

Set 5 – Merkins, Skater Hop, Bench-overs, High Hip Bucks, Peter Parkers and a little Yoga stretching to finish up

We met back at the Gashouse circle to make the official change-over of Site Q from Linus to Whoopee!

Welcome aboard Whoopee! We are glad to have your hands in the pot. And thank you Linus for your commitment to keeping the Gashouse alive and well!!

 

Amoeba Ruck CSAUP 5/22/21

May 26, 2021 / / 0 Comments

It was a beautiful Saturday morning in Gaston County.  F3 Gastonia AOs were bustling with HIMs, FNGs and Sad Clowns pushing to get a little better than they were the day before.  Meanwhile YHC and Musicbox (2.0) were getting ready to put our Amoeba Ruck CSAUP in motion.

Thirty-Four PAX including two FNG gathered at Primal Brewery-Belmont for a Saturday morning CSAUP.  Many of them doubling down after a quality beatdown at one of our very own AOs.   The teams assembled like this…

Amazing Ruckers – Tiger, Breaker, MiniVan, Sprinkler

Burly Sebastians – Flintstone, Woody, Stinky Bird, Latte

Folsom 4 + 2 – Bed Pan, Ball Joint, Ozark, Hand Cuff, + (FNG) Spicoli & (FNG) Mr. Worldwide

Fur Piece – Short Sale, Sargento, JJ, Bumgardner

Keeping it Sacksy – HIPAA, Rudolph, Mayor, Wojo

Really Old Guys – Whoopee, Roscoe, Stroganoff, Linus

Tator Trots – Pilgrim, Sugar, Orangeman, Pockets

The Four Horsemen – Boudin, Freight, Def Leppard, Slaw

At 0900 Instructions were given, the rules, locations and requirements were distributed.

Teams were to Ruck to six locations, complete team exercise, take team selfie and move on.  Team must carry a minimum of 100# in rucksacks.  Team must complete 100 exercise reps at each stop.  Team must take team selfie at each of the six designated stops with the item in the sample picture and text back to YHC.

Disclaimer was forgotten in all the excitement.  Thankfully we didn’t have any issues.  The teams quickly mapped their routes, or at least their first destination and they were off to the locations below in no certain order…

Belmont Abby College 100 Belmont Mt Holly Road, Belmont    Exercise = 100 Decline Merkins  

Stowe Park – Home of The Yank  24 South Main Street, Belmont  Exercise = 100 Monkey Humpers

Stuart W Cramer High School – Home of The Storm  101 Lakewood Road, Belmont    Exercise = 100 Australian Mountain Climbers           

McAdenville Town Hall  163 Main Street, McAdenville  Exercise = 100 Burpees

Veterans Memorial – Home of The Goat    101 Center Street, Cramerton  Exercise = 100 LBCs

Catawba River Antique Mall – Home of The Big Boy 406 Catawba St, Belmont  Exercise = 100 Jump Squats

On go, the teams quickly looked over the six destinations, picked their direction and headed out.  Is there a wrong answer at this point?  You won’t know really until you are done.  As teams started clicking off their miles and checkpoints it was fun to watch the direction they were moving in. Some moved clockwise, others counter clockwise around the six points.  We didn’t think there would be much difference but we heard about some nagging elevation from McAdenville to the Abby.   One team fell off the radar because they refused to send their selfies in while on the move.  Another team was claiming they were number one in their pictures, or they were pointing other fingers at YHC.   Team Really Old  Guys were the first team to send in all six pictures and began their trek back to Primal.  But shortly after the remaining team started closing in with their final pictures.  Some teams had the landmarks front and center in their pictures, others are open for interpretation.  Either way when the teams came in it sounded like they all had some fun rucking 10-11 miles and knocking out 600 reps with their team.

In the end team Tator Trots  returned to Primal the quickest with a time of 2:51:00 and distance of 10.2 miles.  Over the next hour the remaining teams made it back, some limping, few smiling, all ready for a cold beverage and some food.   The FNG EH award goes to the Folsom 4 or Folsom 4 + 2.  The Folsom 4 brought FNGs Mondo and Victor with them and both of these guys crossed the finish line smiling.

I will admit, if you know your way around the area you were probably in pretty good shape.   Hats off to the teams that don’t run around Belmont regularly.  If we do this again we need to move across town somewhere.

Hope you enjoyed your stroll around town!  We had fun throwing it together.

BOS & Musicbox

Salute the Site Q

May 26, 2021 / / 0 Comments

My maiden voyage to The Ricky Bobby occurred this morning, as the Q no less. I’m not normally a plunge guy as we think of swimming pools now that summer is almost here. I’ve always been the dip your toe and think about it kind of guy, maybe some of you are with me? I took the plunge method today and entered the fray that I’ve heard great things about. Don’t worry, I know the area and had scouted having committed to this Q slot weeks ago. Some things I’ve had in mind a while but the last remaining item was decided late last night. Coming off a tough solo workout on Monday that burned out my quads, I wasn’t sure if I’d hold up but it’s time to show.

Warm-up was the same routine from GasHouse Q a couple Saturday’s ago. Breaker was the only repeat customer – I’m sure he was happy. I’m sure he’ll avoid my next Q. Exercises were 30 seconds each of:

  • SSH
  • 4×4
  • Squat Jack Twist
  • 4 High Knee/4 Jab
  • Shoulder Tap AND Plank Jacks (yes Sargento, at the same time)
  • 8 Count Body Builder
  • Jump Rope
  • Ski Abs
  • 180 Jump Squats
  • Crab Cakes

After the first set, we rested all of 30 seconds to take it back to the top. As we began, I shared, don’t worry, only 40 more minutes of this…a few grumbles, not much mumble chatter. This time 5 burpees OYO came at the end. Defib later shared w/ me he was leaving if I announced round 3. Understandable considering he’s a few days back from a half Iron Man (way to push the rock Defib!). That’s 10 minutes of straight cardio kids…don’t try this at home – I am a professional. After that the great music had to be put away to Sargento’s dismay. Let’s mosey…out of the school and down Winder into Cramer Woods. Stop at 4333 Winder to corral the six…this house looks familiar – oh it’s the Site Q’s – lets do 20 Monkey Humpers – facing the proper direction and salute this landmark. All abided my suggestion. Continue to the top and hang a right and arrive at Spooler Ct a short cul-de-sac that sharply declines downhill. A perfect spot not for 11’s because this is a veteran PAX. No, today it’s 22’s. We’ll begin with 2 Hand Release Merkins, run down the hill, 20 Squats, run back to the top and next round is 4 and 18 and so on. Adding and subtracting by 2 isn’t too bad but damn if trying to bust out those final sets of HR merkins is easy: 110 total reps for each. So not much time left but I did have one more thing. Mosey left on Weaver’s Row to yet another downhill cul-de-sac for Dora 1 and 1 – what’s that? Partner up – P1 runs down the hill to the end and returns. P2 does AMRAP of 100 Flutter Kicks. After that, with time elapsing, 100 LBCs. Each team got two rounds for each PAX. Okay – right on Winder, wait, stop at Sargento’s house for 20 Monkey Humpers OYO; no dogs barking, no M yelling at idiots to get off her lawn…oh well – good attempt anyway. Mosey to base – oh yeah Winder is now uphill on the return. I’ve got a spare smart watch on that doesn’t tell me elevation…I’m sure we came close to a halfpipe workout – my quads feel like I climbed Mt. Everest. I’m taking tomorrow off – that’s called a Smart Sack.

Announcements – Monday, 5/31 Memorial Day Murph at Sandlot (Martha Rivers) at 0700. Ruck option if you’re interested; Blood Drive 6/16; Clampett shared proposed trail between Belmont and Cramerton will need some strong backs and workers – all volunteer work – sounds like an F3 job, especially if BOS comes up with any more ruck ideas.

Prayers – Turtleman (in week 3 of treatments, he’s fighting hard), Big Pappy, Sister Act and 2.0. Tesla’s friends’ M that is near the end of her life – pray for comfort; Sargento HS classmate passed unexpectedly; and I forgot in the COT but Nutria is getting his Covid shot today – hope it takes the desired effect. He didn’t say which brand. If you greet him and he responds NiHao – you’ll know it was Moderna.

Moleskin – I’ve really got nothing other than to say it’s never to late to post to a new AO. My first time at The Ricky Bobby didn’t disappoint. Good bunch of dudes that got after it. Clampett was fast out of the gate on 22’s followed by Radar. Then Flintstone and Bubba Sparxx caught fire. Lot’s of heavy breathing. The humidity didn’t wait long to grab hold of our region so plenty of sweat this morning. Thanks for the opportunity to lead. Go ahead and put me down to Q the Ricky in 2022 – I’ll be there.

Short Sale

Gastonia Region SLT

First F Q

Truckin – unstackin & unpackin

May 26, 2021 / / 0 Comments

See Monday’s back blast for Truckin – stackin & packin

We had two new students for truckin school  today but lost 6 from Monday’s workout.   Clavin, Balljoint , and Capt Stubbing came back to help me unload the truck

We did the same work out as Monday but in reverse order!   IT WAS GREAT !! YOU SHOULD HAVE BEEN THERE!!

 

Announcements

Prayer  request: Whoopee’s friend have brain surgery, our Nation, and others.

Prayer

EZ out!

PB RUN

May 26, 2021 / / 0 Comments

 

We all ran and it was fun!

 

Announcements
Snowbird September see sparky
Memorial Day murph at Martha rivers @ 7:00am
Freight bandaids, travel size
tooth brush and tooth paste

Prayer Request
Big Pappy family
SA family
Graduates
Howe white having surgery on his knee
Each other
Purple haze M
Oompah Loompa M friend
Sparky took us out

Play Ball!

May 25, 2021 / / 0 Comments

What better time of the year for some baseball, F3 Style

 

Warm-up

  • SSH
  • Don Qs
  • Grass Pickers
  • Merkins

The Thang:

Let’s mosey up Myrtle St hill. Stop at front of Belmont Middle for a few exercises

  • Step-ups
  • Derkins
  • Dips
  • Rocky Balboa’s

Continue mosey to Davis Park baseball field

Pax break up into 4 teams of 3-4 for a couple rounds of Field of Dreams

  • 1s start at First Base (1st cone) do AMRAP Squats until relieved.
  • 2s at Second Base (2nd cone) do AMRAP Merkins until relieved.
  • 3s at Third Base (3rd cone) do AMRAP LBC’s until relieved.
  • 4s at Home Plate (4th cone) will perform 15 Burpees then run to First, relieving the Pax there.

Rinse and repeat 2 rounds

 

F3 Baseball

Pax divided into four teams. Each team starts at its own base. Teams must complete a cumulative number of reps of different exercise at each base

 

  • 80 team merkins at first, karaoke to 2nd
  • 80 team squats at second, crab walk to 3rd
  • 80 team LBCs at 3rd, sprint home
  • 80 team mountain climbers at home, bear crawl to 1st

Each time a team passes the base it started on, it gets a point. Team with the most points after 25 minutes wins, however, all teams scored the same and we all received participation awards, ata boys!

Times up, now mosey back to shovel flag for COT

COT

Announcements:

  • Blood drive June 16th at Tech Worx in Belmont, 1:30pm – 6:30pm,
  • Amoeba Ruck, Saturday May 22nd,
  • Launch of The Bunker, Saturday, May 15th,
  • Shoe Drive

Prayer Requests:

  • Turtle Man
  • Tesla’s family trip to Wyoming
  • Slim Shady’s dad
  • Emory – Owner of Catawba River Antique Mall with cancer
  • Praise – YHC’s oldest son, Madman graduating from college.

YHC closed out in prayer.

Thank you all for allowing me to lead this morning. Hard work was done!

Breaker Breaker

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