F3 Gastonia

Fitness, Fellowship, Faith

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The Labyrinth – 11/18/20

2.2 miles of EC by Watt’s Up, EZ Rider and Dirt.  Thanks for running with me this morning men.

I haven’t Q’d the Labyrinth in a long time so I asked Clavin if I could Q today and he eagerly obliged.

No FNG’s so short disclaimer

Warm Up

Seal Jacks IC x 20

Mountain Climbers IC x 20

Cotton Pickers IC x 10

Mosey to the far shelter by the playground.

 

The Undercard

Dips, Inclined Merkins, Derkins OYO x 10 Rinse and Repeat x 10 x 5 x 5

I couldn’t do too many of these thanks to Flintstone and Watts Up using pavers on Monday and Tuesday.  At my age, I can’t do too many to begin with.

 

The Main Event

Meander to the parking lot.  Hippa gave me this idea last week at The Yank.  He did 11’s up Main Street with Burpees at each end and we stopped at three locations going up the hill for 7 Squats at each stop.  To say it was a GRIND is an understatement.

I revised it to be one Burpee at the start, run the length of the parking lot, stopping at each opening to the entrance road for 10 squats, and LBC’s (or any other AB exercise ) x 10 at the other end.

1 Burpee              100 LBC’s

2 Burpees            90 LBC’s

3 Burpees            80 LBC’s

4 Burpees            70 LBC’s

5 Burpees            60 LBC’s

6 Burpees            50 LBC’s

7 Burpees            40 LBC’s

8 Burpees            30 LBC’s

9 Burpees            20 LBC’s

10 Burpees         10 LBC’s

Everyone got in 8 rounds and some got in more.

Meander to the gate of the park and Jail Break back to the flag arriving at 6:15 am.

JK2 reminded me of the Pledge.  Thanks JK2

Good work today gentlemen!

 

Prayer Requests:

Defib’s son

Roscoe’s son

EZ Rider’s family

Children’s Hope Alliance – Impact

A great turn out for my first Q at Midoriyama.  This Q was about Children’s Hope Alliance and the impact they have on the children in our community.  I told brief stories of a few children that I had the honor of taking care over the years being a member of the Children Hope Alliance foster community.

If possible,  please volunteer at the F3 Race City Event  this Saturday at Children’s Hope Alliance – https://www.signupgenius.com/go/9040B44A5AC23A6FF2-childrens

The Thang

  • Child 1 – My first placement. Found abandoned in a trailer. ~5 years old did not speak, unable to use eating utensils, he only ate with is his hands when the food was placed on an ottoman near a window.   It was like getting punched in the gut.
    • AMRAP – 25 Mike Tysons, 25 Rocky Bolboa’s back and forth in the parking lot.
  • Child 2 – 16 year old who has spent her life in foster care. Always running away from home to home, just trying to find her home.
    • AMRAP – Sprints, with  10 Merkins on each side
  • Child 3 – A 12 year old, who at ~8 years old, was found in a severe abuse and neglect situation.  This young man was with us 2 years before being moved to another home.  All he talked about was wanting to be a big. Current status is unknown, but I think about him all the time.
    • AMRAP – 20 Big Boys, 20 CDD’s back and forth in the parking lot.
  • Child 4 – Infant born with many terminal medical issues.  We pick her up from the hospital and had her till she unfortunately passed away 6 months later.  This is where my M and I found our calling.
    • AMRAP – 25 Plank Jacks, 10 second Plank –  Lunge walk the parking lot back and forth.
  • Child 5 – Infant born with many medical issues. We picked her up from the hospital and nursed to a stable condition before she was to another home.
    • AMRAP  30 Squats, 30 Imperial Walkers back and forth in the parking lot.
  • Child 6 – Infant born with many medical issue. We picked her up from the hospital and nursed her to a stable condition.  She was adopted by a family member and working through that process was great joy. Although out of state, we still are able to stay in contact.
    • AMRAP 35 SSH, 25 Hillbillies  back and forth in the lot
  • Child 7 – Infant born with many medical issues. We picked her up from the hospital and nursed her to a stable condition.  She was adopted by a family member.  She is doing well and we still get to see her regularly. It is a blessing.
    • AMRAP 30 Goofballs, 30 LBC’s back and forth in the parking lot.
  • Child 8 – I shared the story of my son, Elijah, adopted in November.
    • 50 Mountain Climbers

Slaw then called out 22 for the troops and then we pledged.

Thank you men for the opportunity to lead and Def Leopard  will you please stay focused…

 

Announcements

  • Blood Drive – Dec 10
  • Christmas Party – Dec 12

Prayer Request

  • Sargento’s Prayer List
  • Broke’s M
  • Tigers’ Aunt
  • All unspoken prayers

2 Peter 1:10 –  Therefore, brothers, be all the more diligent to confirm your calling and election, for if you practice these qualities you will never fall.

Big Pappy

 

Triple-Triple-Nickel

It was 37 degrees at TRB this morning. That’s close enough to 35 for a triple-nickel beatdown. With a knotted left hamstring suffered during Watts Up’s brick-burpee torture at the Storm yesterday, YHC had trouble running but came up with some modifications. It went like this:

Warm up with 20x IC each SSH, Imperial Walkers, Nolan Ryans. Pledge.

Triple-Nickels:
Box cutters at flag, side-shuffle to gate, 4-count Derkins. Mosey to back lot.
Mike Tysons, Zombie walk across width (short way) of parking lot, 4-count Australian Superman flutters.
Plank jacks, karaoke across length (long way) of parking lot, 4-count diamond merkins.
Time left for half of another round: Big Boys, burpee-broad jump across width of parking lot, CDD’s.

It felt just a tiny bit warmer as the gloom gave way to daybreak on the horizon. Mosey back to flag for announcements, wrap up with prayer.

F3 Shelby Convergence

F3 Gastonia…here’s an opportunity to get out of our region and support another one.  On December 5th, F3 Shelby will be having a convergence from 7-8am .  In 2018, we ventured up to this region and it was probably one of the coldest and nastiest workouts ever.  64 PAX survived it and hopefully the weather will not be the same this time but if it is “OH WELL”.

Be on the lookout for more information on Slack and more details to come over the next couple weeks.

Pizza Man is OOOUUUUTTTTT!!

 

Diablo Sammich Squish Squash

I showed in the pouring down rain and rucked 1.6 miles up Union Road and turned around at Governor Square Sub-Division.  While on the hike up stopped at Banks, Grace Veterinarian, and the Gas Station doing 50 Squats, 50 Side Straddle Hops, 50 Monkey Humpers, 30 Merkins. This was a squish squash workout.

Werkin them sexy muscles

I was late for my own Q! But no matter we hit the ground running.

warm up:ssh,gravel pickers,squats,mountain climbers,merkins x10 all IC

mosey to flag 5 burpees at each light pole on the way,pledged it up

15 diamond merkins 15 reverse crunches lap around the island x3

15 tricep ext 15 heels to heaven lap around the island x3

mosey to back lot lunge walk to every 3rd line do 10 leg raises halfway across

back shelter pull-ups to failure then 25 calf raises x3

bear crawl to each 3rd line do ascending merkins half way across lot time up

Q shared a word from the word and closed in prayer. Thankful for the chance to lead good work was done by all them sexy muscles got a little sexier y’all’s wives will be glad you posted until the next time Westside out

Deck the Halls 2020 Christmas Party Preblast

Men – it’s that time of year again.  We will have our annual Christmas party on December 12th.  The location will be Lewis Farms.  330 Lewis Road, Gastonia 28054.   As a reminder, this is a grownup party, no 2.0s.  So bring your wife and/or girlfriend and join us for a good time.  The party will start at 6pm.  You are encouraged to wear your most festive outfit.   Please take a moment to complete the below information.   The cost will be about 10.00/person.  The final cost will not be known until we have a final count on the number of people attending.  We have signups for plates, cups, drinks and such… but the main food will be catered by the Country Kitchen.   Also, please take a moment to vote for the below awards.  In the mean time and between time, please let me know if you have any questions.  I (Huckleberry) can be reached at 704-914-5813 or at cb0913@icloud.com.  Please RSVP by the 27th so we can plan accordingly for the food.

 

Signup below:

Laying Bricks @ The Storm

4 showed for EC.

As YHC was still trying to recover from that, 0530 sneaks up along  with 11 more PAX for a total of 15.

No FNGs, so only a brief disclaimer followed by the Pledge of Allegiance.

Warmup:

11 Merkins IC
17 SSH IC
21 MNCs IC (was supposed to be 20)

The idea was to do today’s date, but that didn’t work out.

Either way,  let mosey around the parking lot and end up back at the flag.  Following Flintstone’s Q yesterday with bricks, YHC asked him to bring this morning.  So everyone grab 2 bricks from the “Foot-Mobile”.

Time for some more moseying… around the back to the parking lot for some Escalating 5 Quarters.

On End One:
5 Overhead Presses with Bricks
5 Triceps Presses with Bricks
5 Upright Rows with Bricks
5 Plank Flys (each arm) with Bricks
5 Chest Presses with Bricks

Mosey to the other end

On End Two:
5 Merkins
5 SSH
5 Squats
5 Plank Jacks
5 LBCs

Repeat, but increase the count by 5 each time.  The last set was 25 of everything.

Pickup the bricks and mosey around to the front/side for the next set of fun.

Three sets of Step-Ups and Dips…
15 Each Leg on the step-ups holding the bricks.
15 Dips – 1 footed with the 1 foot on the stacked bricks.

Meander to the parking lot for Brickee-cides.

Mosey to the 1st line, perform 2 Brickees.  Leave the bricks, return to the start for 5 American Hammers.  Retrieve bricks and continue to 2nd line for 4 Brickees.  Repeat the pattern until the last line for 10 Brickees.

All were between the 4th and 5th line when the 44 minute mark hit.  Omaha where you are and head back to the flag to reload the Footmobile.

Sorry, not sorry for the OT.

Announcements:

  • AO Shirts still available through this week.  Of the 4 available, only GasHouse has enough to print.  Get your orders in.
  • Over half way on the 40 day challenge.  Keep up the intensity.
  • Christmas Party 12/12.

Prayer Requests:

  • All of those listed on Sargento’s 40 Day Prayer Challenge.
  • Roscoe Safe Travels to PA
  • Roscoe’s 2.1 Surgery
  • Sargento’s M.

YHC took us out.

 

Thanks to Flintstone for providing the coupons for today!

 

It was an honor to lead.  I hope you got your money’s worth.

 

Watts Up Powering Down.

You never forget your first

Great group of HIMs from all over the region converged on “Martha’s House” for a little nostalgic beatdown courtesy of the one and only — Outhouse.

YHC had been excited about this workout for days leading up to it, and the excitement was too much, as I was primed to start the workout at 5:27.  The PAX assembled at that time all noted that the flag and signs were gone from the bank across the street.  All signs (or lack thereof) pointed to it shutting down, and taking its flag with it.  5:30 came, and with it a couple more men to join the PAX, and we kicked things off with a disclaimer, but the pledge would have to wait.

The Thang:

  • 20x Hillbilly Walkers (IC)
  • 20x Plank Jacks (IC)
  • 25x LBCs (IC)
  • 15x Freddie Mercuries (IC)

To The Footmobile for supplies, in this case, bricks, then we moseyed towards the park, took the first road we saw and followed it through the dark to the rocks where we zigzag ran before heading to the center of the ballfields where a well positioned flag was waiting for us for the pledge of allegiance.

At this point, I disclosed to the PAX that all we had done so far, and the workout that brought out the bricks was from August 5th, 2015.  On that day, 12 men took a similar journey, with Outhouse the QIC.  All I knew showing up that day was I needed to bring gloves, don’t worry about the names of the exercises, just copy what everyone else is doing, and when it comes time say my hospital name, my age, and “FNG”.

The workout was called “Wheel of Bricks”.  Starting from the center of the ballfields for each spoke, we did the following exercises with a brick in each hand:

  • 25 Standing Chest Flys
  • Apollo Ohno halfway
  • 15 Chest Flys
  • Apollo Ohno to end
  • 10 Chest Flys
  • Plank for the Six
  • 5 Merkins (IC)

Run out counterclockwise and down the next spoke to the center

  • 25 Bent Over Raises
  • Duck Walk halfway
  • 15 Bent Over Raises
  • Duck Walk to end
  • 10 Bent Over Raises
  • Plank for the Six
  • 5 Merkins (IC)

Run out counterclockwise and down the next spoke to the center

  • 25 Overhead Presses
  • Frog Hop halfway
  • 15 Overhead Presses
  • Frog Hop to end
  • 10 Overhead Presses
  • Plank for the Six
  • 5 Merkins (IC)

Run out counterclockwise and down the next spoke to the center

  • 25 Skull Crushers
  • Zombie Walk halfway
  • 15 Skull Crushers
  • Backwards Run (NUR?) to end
  • 10 Skull Crushers
  • Plank for the Six
  • 5 Merkins (IC)

Well right as we got started with the Chest Flys, Stinky Bird comes rolling in.  I have no idea how he found us, except just sheer luck, or lack thereof.  He ran back to The Footmobile for his bricks and caught up.

Lots of mumblechatter about Outhouse: why he made us do all that running (was it from his marathon training days?), what’s he been up to?, maybe we should just throw these bricks at his house as a sign of appreciation.

We rolled through the Wheel of Bricks, and moseyed back the way we came, zig zagging through the rocks back to one of the picnic areas.  This is the only place where my workout diverged from the original.  Here we did:

  • 30x LBCs (w/bricks OYO; from Outhouse’s workout)
  • 15x Step Ups (each leg, w/bricks OYO)
  • 30x Michael Phelps (count 1 side, w/bricks OYO)
  • 15x Step Ups (each leg, w/bricks OYO)

Mosey back to The Footmobile to restack the bricks, then 5 burpees to finish things off.

Announcements:

  • November Challenges
  • Christmas Party (Dec, 12)
  • Shirts (order them)

Prayer Requests:

  • EZ Rider’s family
  • Our country
  • Sargento’s Prayer List

Moleskin:

It was great to see Cinderella back at it.  Y’all know I’ve not been a regular, so all I really knew about Cinderella was he showed to Buckshot’s VQ in a physical state that was obviously not cleared by his doctor.  That’s the kind of HIM I want to learn from.

It’s amazing how these mornings in the gloom leave their mark.  I can go on for as long as you want about workouts and how they’ve shaped me, whether it’s Wet Nutz bear crawls, Sargento’s bluetooth speaker, T-Square’s Memorial Day beatdown, Whoopee’s “NO RUNNING” workout, the Wolfpack Grinder, Roscoe’s 40 days of discipline, running the Hill at the Storm with JK2, Virus’s WOJ, Gastone’s Hill, the 5 mile loop at the Coconut Horse, or any other of the countless number of mornings (and afternoons at Midoryama) that I can recall by how it felt to be there.  It’s the best remedy for Sadclown Syndrome, and I’m just glad to get to be a part of it.

Last, but not least, thanks to Outhouse.  For the beatdown, sure, but also for the name.  It coulda been a lot worse.  Been proud to be “Flintstone” ever since.

Yabba Dabba Doo

The Goat Site Q’s First Q as Site Q – 11-5-20

Well I do not quite remember everything we did as I used the force to lead me in the Q. We started with a mosey around the downtown. Then we ran up 8th Ave for an exercise at each light pole. Once we got to First Baptist parking lot, we did a triple nickel with some ab work. Then it was off to the Cramerton community center to sit on the wall and reflect on politics and the world. You sit while your partner went up the stairs for a set of burpees, squats, and abs. Did that 3 times…I believe. The next round was feet up on the wall while your partner ran around the building. Did that 3 times…I believe. Then we moseyed back to the church lot to start our lunges at every other light pole on the way back. Wrapped up with some stretching with the time remaining. Pledge, Announcements, Prayer Requests, and COT. Lesson learned to write down your workout after the workout.

Prayer requests – Our nation, Breaker Breaker’s family, Flintstone’s sister with COVID (She is doing better), my father in law.

Thanksgiving is at 7am at The Goat

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