F3 Gastonia

Fitness, Fellowship, Faith

Page 432 of 917

ALL THEY WANTED WAS BURPEES!!

  1. Over the Christmas holidays my 2.0 expanded more fully into the bonus room ( a benefit of being an only child) and I needed to move some stuff around inc a new better tv and console. Suddenly I unearthed an archaeological treasure almost like time capsule! It was a sheet of paper that Short Sale passed around approximately 3 years ago downtown and I enjoyed it so much I treasured it ( filed away and forgotten more like) hoping to draw upon its energy and purpose at some point in my life! I knew immediately (. 5 months ago!) that I needed to lead a Q downtown ( where I’ve been absent from for almost a year !) and bring this holy object back into the gloom.
    Start with pledge
    Tell all, yep, I’m an idiot! I’m gonna give suggestions … so take them or leave them … I don’t care.
    Toy soldiers IC x 11 ( only because EZ Rider challenges me too !!)

medium arm circles 10 forward 10 backwards single count 
Imperial Walkers IC x 10 ( I think ,,,, might’ve needed 9)
Side lunge each side 10 times each OYO
jumping lunges ( crowd pleaser ) IC x 5 or 6
Nolan Ryan’s OYO 10 times each side
5 burpees
Mosey to street and

5 burpees

To the wall
Wall sits hands in front IC x 10
Purple Haze was going on about something … had to shut it down … because we NEEDED Hip Slappers IC X 10 ( I think)
Mosey about 5 feet to another street and

5 burpees


Mosey to 321 S and ask, “ what’s next?”
Everyone volunteers 5 burpees!” In a loud Chorus …. Had to answer a lot of questions from Police inc a promise to keep it down.

kept up with burpees all the way to First Presby only stopping to “drum up “ business at the Motor inn Lodge with 10 IC monkey humpers

at the stairs for FPC we line up and bear crawl up and then down at a sideways angle because I si not realize how steep these are!! And then over to the other big set ( way away … almost too far ) and so same again .

all talk about how much that SUCKED!

so I said I’ve got another sucky idea 5 Bobby Hurleys ( talk about Bobby Hurley burpees … not today)

 mosey back to pavilion stopping to ask each pax in turn what they wanted and how many … all kept telling me 5 burpees except SA who o thought asked for 20 only to hear him say 10… confusion as pax was excited about the higher number

we also paused to perform crab thrusters in front of the Main PO

So once we get to the Pavilion I introduce the pain, er the next fun exercises !! Yay 

3 rounds of 

20 flutters, 15 lbcs, 10 leg raises 

20 Freddie Mercuries, 15 heel touches, 10 modified v-sit

20 American Hammers, 15 Long Arm crunches, 10 reverse crunch

and there was supposed to be a 30-60 second test in between each , but this group was having none of that !!! D@mn but they kept rolling into the next set and then the last !

plenty o time so deep sea divers 5 each step up 4 steps stop at top one abs recount it first and then down each 

I now ask Slaw, “ How many?” I know … dangerous question especially as he says, “33!”

I clarify and ask what exercise …. Yes! I know that this is perhaps even more dangerous ….. 

hw says Slaw Squats …. Take it all the way as low as you can go ( to the ground, he says)

I accept the 33 and the crowd goes wild !

1:05 left for the beat down …. Yep, you guessed it … they wanted 10 more burpees …. All total I’m certain we did 100 ….and there was no train!

Bunker at Yank Pain Lab 101 w/ Rudolph 

Memorial Day Murph Sandlot 7:00 all other AOs open 

Amoeba  Ruck

Gashouse changing o’ the guard Linus hands off to the Whoopster tomorrow 

Downtown and Labyrinth actively seeking new site Qs 

update on Turtleman from Gastone that due to F 3 and tennis T- mans heart is really strong and that after the first few treatments all cancer is dead!! But needs to complete all for best effect. Lost weight ( to be expected , but doing well)

prayers also for Sister Acts daughter 

Purple Hazes neighbor who fell recently 

 

lastly I can only say how amazing this group was constantly on top of all the routines … although some were rather gassy….. perhaps I’ll bring some Beano next time 

The Bunker & The Yank – OH MY! 5.15.21

It was a beautiful day to launch a new AO in Belmont!  Twenty of F3 Gastonia’s finest descended on Belmont and The Fighting Yank to checkout this new thing they heard about called The Bunker.   YHC and HIPAA had the plan.  The guys showed up and we were off from the normal launch point at Stowe Park.  No FNGs present so a brief disclaimer was given and we set off to checkout the The Bunker in the “pit” behind Sammy’s.

YHC took the warm up.

15 Side Straddle Hops / 15 Grass Pickers / Imperial Walkers / Moroccan Night Clubs & 10 Merkins – All IC

Stretch – Arms R &/L –  aka Grapevine stretch, then Legs – R over L,  L over R , feet together all reaching to your toes.

All warmed up, its time we launch!  HIPAA took charge of The Bunker and began working his magic on eight pax.  You might not run at The Bunker but you are going to sweat!  YHC took ten guys down the road for the The Yank workout.

It went something like this.  Indian run around the block out to Main street and up to Cherubs to the flower boxes.

10x Derkins / Step Ups / Dips.   20x Box Jumps / Incline Merkins / Monkey Humpers.  10x Derkins / Step Ups / Dips. 20x Box Jumps / Incline Merkins / Monkey Humpers.  10x Derkins / Step Ups / Dips.

Mosey around the block behind the barber shop.

Partner up for DORA.

Partner one runs length of parking lot.  Partner two begins workout.  100 American Hammers / 200 Plank Jacks / 300 LBCs / 400 Flutters with 5 Burpees mixed in for the train.

At this point I planned to return to The Bunker to take some pictures and hand off the Q to BubbaSparxxx.  I handed off the Q but did not return as planned.  Don’t ask…

BubbaSparxxx took us to find a hill behind the pit for some BLIMPS.   Exercise in cadence then sprint up the hill.

If my memory serves me…B=Box Cutters then up the hill.  L=Lunge then up the hill, I=Imperial Walkers then up the hill, M=Merkins then up the hill,  P=Pretzel Crunch,  S=Side Straddle Hops.

Thank you BubbaSparxx!

Return back to The Bunker crowd for the last five minutes of their workout, the pledge, announcement and prayers.

Great work guys!  Fun launch HIPAA!  Support HIPAA his crew and our new AO.  Bring out some new and old guys!

See you in the gloom!

BOS

There’s an extra hill that way

Let’s be honest. YHC is tired from being on the computer for work all week. So we are going to do the highlights in bullet form. At least it’s getting done the same day.

  • Clavin noted that YHC getting there by 526 was early. That was truth.

  • Sargento was trying to place F3 stickers on cars. Pretty sure some of them were not F3 PAX. Debate later on proper sticker placement.

  • When the route was announced, an unamed PAX noted there was an extra hill that route. Yes. HTFU

  • Route to the Armory down Robinwood. OK, down to the Greenway. OK, Captain Obvious, the sign past the Greenway.

  • Passed a car going down Hoffman with no lights on. Genius material.

  • Strong work by all.

Announcements
Amoeba Ruck on Saturday. Not too late to sign up
New Belmont Sat morning AO – The Bunker
Site Q change at Gashouse this week #BYOA

Prayer Requests
Turtleman
Roscoe – Coworker returning after losing son
Roscoe’s 2.0 awarded Adam Kincaid scholarship
Clavin’s 2.0 new job

Prayer to take us out.

Until next time…

Dang – it’s hot.

So… it was HOT.  It wasn’t dead off the summer but, being my first time at Midoriyama this year, it was hot.  As the PAX gathered in there some was some chatter.  As the clock struck 17:30 (as least on my watch and not Mayor’s swatch watch) we clocked in.

Disclaimer- I’m not a professional and I’m definitely an idiot.  I have some suggestions – take them or leave them.

Warmup: Toy Soldiers X 15IC and some front and back arm circles.

Let’s mosey to the… next parking lot.  Next exercise was the deconstructed burpees, picked in honor of Slaw becoming site Q.  YHC learned this exercise from him.  So, I thought I’d have him give the group a demo only to find out Slaw doesn’t remember how to do deconstructed burpees.  After a brief explanation we were off.  Once completed we took the short route to the turd shack to find a sign written for the PAX that can’t remember what you told them 49 seconds ago.  The exercises written were: 10 V-Ups, 20 lunges, 30 squats, 40 American hammers, 50 merkins, 60 hillbilly, 70 overhead claps, 80 Freddy Mercury, 90 flutter kicks and 100 Moroccan nightclubs.

YHC then had another sign.  Partner up for Dora 1,2,3,4,5.  We are doing the lazy (go figure, right) version.
100 monkey humpers.  P1 humps, P2 holds low hump.  Switch
200 Carolina Dry Docks. P1 docks, P2 planks. Switch
300 Mountain Climbers. P1 climbs, P2 holds plank again. Switch
400 calf raises. P1 raises, P2 stays in raised position. Switch.
500 LBCs. P1 crunches, P2 holds the crunch. Switch.

Pledge, 22 for the vets, 5-6 minutes of Mary and time was up.

COT
Announcements: Ruck this Saturday. Upcoming races.
Prayer requests: Turtleman, Tater Hole, Sister Act.

BOM (I have not posted in so long I didn’t know we were doing the BOM again. Awesome.). Broke closed us in prayer.

Philippians 4:13

Huckleberry

Laps around the $ wall

Met up at snoballs and 4 pax headed to the ATM (aka the $ wall) for a speed/distance ruck around the Planet Fitness/Bellacinos building. The idea was to push the pace of the ruck and establish a baseline that could be used for comparison to another such event in the future.  No stops for merkins or squats or anything just go as fast as you can for 45 minutes.

Ended in COT and pledge!

Reminder about Bunker workout tomorrow.  Also not too late to join the Amoeba ruck.

Prayers for Sledge and Tube’s brother in law.

Good to have Whopper back as part of the PAX.  Good work today by all. Keep pushing the rock!

Climbing the Mountain

Sorry this took me so long for the back blast but a big ole bunch of HIMs put it in Granny Gear and climbed Spencer Mountain at Midoriyama today.  I on the other hand apparently did not since I failed to charge my watch and captured none of the workout… good thing I had this picture!  Went like this…

The warmup / climb to the top / big round of Mary / then back down / pledge / COT

Thanks for the opportunity to lead guys, maybe next time I can write the BB soon enough that I remember what all we did!

1-3-7-12-40

Text from Gastone paved way for FNG that he’d been EHing…. Only to be a no show…. Hopefully soon. Been some time since we’ve had one and it threw my timing off a little but I would recover.
Start with pledge
IC each count of 12 ( elicited a question of 12 days of Christmas again from EZ Rider…. Close)
High knees, butt kickers, merkins, mountain climbers and plank jacks …. All in a sped up cadence to get cardio up quickly as I would speak for next few minutes asking 3 questions … wrong answer or incompletes earn 7 burpee penalty.
Q1) in Matthew 2 we learn of the wise men bearing 3 gifts…. How many wise men ( according to the Bible) were there?
Time Frame correctly answers inconclusive as there’s nothing to specify names or their number …. All we know for certain is more than 2 as the verse says “wise men of the East”
Q2) who said or where does this reference come from “ Where but for the grace of God go I.
Wrong answer given as “ from the Bible”…..burpees
John Bradford in the mid 1600s is given credit as he witnessed prisoners walking towards their execution.
Q3) I would stumble here briefly forgetting the question I was to ask ( perhaps even my memory ) … oh wait… there it is….
Who or when does the phrase “ Give a man a fish and feed him for the day. Teach him to fish and feed him for a lifetime .”
Several hesitant, Time Frame again with an answer … “Confucius!”
Not sure if Confucius did, but  are many references to similar slogans or sayings from wise men through the years …. Of note, this is one of the most incorrectly attributed to Christ. Many times he talks of making Apostles fishers of men. Still an incomplete answer so 7 more penalty burpees
Now move to back of my truck where I shoulder a 6 foot 4×4  … a pax will carry this until we stop for our routine the pax carrying the “cross” is exempt from the routine and also does not need to use whichever pattern of travel chosen ( choose safest ) we would generally speaking go 2000-3000 yards each path using mosey, Nur, karaoke right and then left, lunge and even some bear crawl. All would get their chance while I would shoulder at the end to bring back having set out at the first as well. 
the routine was simple 

3 burpees

7 hand release merkins

12 merkins

40 flutters count one side 

Figured it out yet?

each number has great significance in the Bible repeating many times over …. There are a few others that have some smaller significance but I chose to use only these

1 is for the one true God … our Father and Creater ( beam)

3 is the Holy Trinity, the number of nails

7 ( days of the week also it is seen at the number of perfection and don’t forget th Walls of Jericho

12 … apostles, 12 months 

40 Forty days Moses was on Mt Sinai, 40 years in the desert , Satan tempts Christ 40 days

these are but a sampling 

at one point Time Frame extols knowledge of the beast and his number and how he tries unsuccessfully to replace God

i timed the moments when I would speak to take place as a brief rest instead of a 10 count … I also intended one of these to have been where would talk to the ( invisible) FNG about the 5 points

also of note 

we would stop for 6   Eight count man makers as 6 is the number of man 

lastly as we arrive back Stroganoff would ( as Time Frame put it) be in orbit , running around Pelicans as we did 5 minutes of Mary 

Ameeican hammers, flutters , v ups, Hillbillies, Michael Phelps and I would end us with Superman switching to Iron Man 

Bunker week 2 at the Yank led this week by Rudolph giving a 101 course 

Blood Drive

Murph Memorial Day 7:00 all other AO s open 

EZ Rider and Clavin actively seeking to turn over reins in near future ( hint hint wink wink…. Could be you!)

prayers for Turtleman and EZ rider families

thank you men ( special note Clavin and EZ Rider sporting the new badass shirts for Labyrinth)

 

 

 

 

Impact

The final installment for my weekend of Q’s occurred at the Coconut Horse on Sunday. The way this system works is the Q of the QSource “officially” has the Q for the Fitness portion of the event. Coming off celebrating my birthday the day before, I may have had a cold beverage or six, so it was a planned “smart sack” for the athletic portion of the session, so I posted at 0720 just as Flintstone wrapped up the COT and namarama. Congrats to the guys that ran and rucked the route. I pulled “a Sargento” in forgetting my wallet; Whoopee was kind enough to buy me a coffee which means I think I’m down 2-0 in that category. Now some, probably the Mayor and some that think similarly, are scratching their chin wondering about the no post Q and you’re right to question that, I don’t blame you, but since the Site Q doesn’t even organize Q’s for Coconut Horse, this is the accepted modus operandi.

So most of the PAX other than me put in some work that morning on the route. What I’m here to share with you is the QSource part as we’re studying Freed to Lead. I also had the Q last week (actually ran 5 miles that occasion) but I mis-read Stroganoff’s text as to where to pick up. So I covered D2X. I should have covered Concentrica – Q-Fail. So I recovered and did that topic this week.

For those of you that have read Freed to Lead or participated in Q-Source discussions, you should be familiar with the Concentrica which is a mechanism to help a man form “who” they will impact. From an F3 prioritization standpoint, this concept is at the top of the list if not at the top. The visual OBT and DREDD created is that of a bullseye where your family is in the center. Within that small circle prioritizes your M and then 2.0’s. Because of proximity, at least while your kids are through school (most of the time), this is a man’s greatest opportunity to influence and impact. Our kids are constant observers of our actions and they see our raw emotions. When we wake up in the morning and cranky. When we’re tired at night and just want the house quiet. How we treat our M’s and others. As a student of Freight’s constructive sarcasm, my kids have picked up on that trait. Nothing worse than when they use it against me (dammit!). For some it’s too late to shave the sharp edges of the rocks our kids have become. But hopefully the good has outweighed the bad or at least not so good.

The next circle are our brother’s in arms which represent a man’s closest confidants. Everyone’s circles will be different sizes and shapes. The point is we hopefully have group of close people outside your family that you spend time with (as some point of your life) and have strong trust. OBT & DREDD put a number on the next circle of 12-18 people that are friends, co-workers or others with proximity. The next circle of about 80 people are some the man had some level of impact. The outer circle is the rest of the world that wouldn’t know or really care if we passed away.

OBT and DREDD use a funeral as a way to gauge the man’s impact on the Concentrica. The closer to the center, the more those people will mourn and grieve the loss of the man. Other than Whoopee being the Sexiest Cardiologist Alive, I’m not ware of any of our F3 men being “famous” in a sense of impact. We had a good discussion inside Harris Teeter (maskless for the first time in a year) about this. I used Michael Jackson’s passing as an example. I happened to be in Los Angeles area at that time and it was all over the news with people openly weeping. I then shared Billy Graham as another with global impact. There have been other leaders, inventors, and entertainers that have a similar impact. Bringing the discussion back to our individual worlds and our concentricas, I think the lesson is to help us visualize the opportunities we have to impact others. We’re going to impact the first couple of rings in our normal interactions. I think the challenge is to grow those outer rings. When our physical time on earth is no longer, hopefully the impact we had on those that we encounter will be carried forward, representing our Legacy. Luckily for us, F3 offers many opportunities to impact others with the leadership roles and interactions. Don’t shy away from your next opportunity to lead and impact your brothers.

Short Sale

I didn’t lose my key!

12 of us out at prison break this morning! I made it a whole 5 mile without taking a crap on myself this week or losing a truck key!! I feel accomplished. I did have to use the porta Jon in the college. We had guys running and we guys rucking so we all got a little bit better this morning.

Announcements

Murph on Memorial Day 7:00 at Martha rivers

Ruck this Saturday at primal in Belmont

Band aids for freight

Prayer Request

Big Pappy

Sister Act

Turtle man

Purple haze family

Pray for our youth

TRB VQ 19-May-21

Early pledge because Sargento was leaving early (I gave him credit in the PAX list, but only half credit for half work).

Disclaimer

Work:  Mosey from start to lower back parking lot.
Warm up: 5 flying squirrels as burpees are prohibited at The Ricky Bobby, 10 SSH ic, 10 Don Quixote ic, Left over right and right over left
Round 1 – Squats, Lunges, Calf Raises x20 each then run to end and come back.  Rinse and repeat for as many rounds as possible for 10 minutes
Round 2 – Shoulder taps, CDDs, Moroccan Night Clubs x20, run to end and back, AMRAP for 10 minutes.
Round 3 – Merkins, Wide arm Merkins or Tricep Pushups (Ranger or Werkins), Flying Squirrels x10, run to end, AMRAP for 10 minutes.
Round 4 – V-ups, Flutter Kicks, Situps, Oblique Crunches x10, run to end and back, AMRAP until time is called.
Run back to start for COT.

Announcements:  Murph at Sandlot (5/31) starts at 7:00, Amoeba Ruck Saturday 5/22 at 9:00 Primal Brewing, F3 Dads workouts need Qs so check slack today and help if you can, F3 Dads Camp 8/20-8/22, Growruck Registration 8/6.

Prayers: Turtleman, Sister Act, Big Pappy, Buckshots Friend (Baby in utero with tumor).

Praise:  CPAP starts work next week.

BOM

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