F3 Gastonia

Fitness, Fellowship, Faith

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A 5k For A Cause

October 15, 2020 / / 0 Comments

First off, Folsom loves a 5k. The vets at Folsom know we “pray for da 5ks”! That being said, we have much respect for Freight and his challenge to raise $3,000 for the F3 Foundation and run a “5k a day for a month”. Guys, he made a cool Jocko-esque video and everything. (Freight’s Challenge Details) The challenge has gained traction and many have donated over the past few weeks. We’re currently over $2,374 as of 1:20 pm on 10/15/2020.

If you’re not aware, F3 Foundation is used to help impact our community through local and national projects. This is something F3 Gastonia could use for grant money to use on local projects in the future. This could also be used for disaster relieve and other large-scale projects. For more info on this fund-raising campaign or to donate, click HERE.

Back to the story – at this point, Freight has started running because he KNOWS F3 Gastonia is going to reach the target. Rudolph challenged the Gas House by offering a $10 bounty for each HIM who ran a 5k with Freight today. I was motivated and, with the Q at Folsom, I also offered $10 per head for any HIM who would come to Folsom and run a 5k during bootcamp today. Rudolph, in addition to his initial contribution, committed to match $5 for every man posting at Folsom. Props to Rudolph for the idea and the motivation…and for putting his money where is mouth is!

Nine men showed at Folsom to raise some money and put in some work! (I rounded up to an even $100)

Thang: On a positive note, this weinke was pretty easy. I had 45 minutes to get the whole group thru 3.1 miles. Of course, we run at different paces so there was an inherent challenge.

Solution: We ran a 1 mile loop around Folsom with 2 stopping points along the way. The leaders stopped for 10 Merkins (or Diamonds, if you prefer), 20 Mountain Climbers (count right leg only), and 30 LBCs as we wait for the Six. Pretty simple and it keeps the heart rate up. We also added extra sets a few times to make it work out and so everyone got in a few reps. We finished up with about 5 minutes to go and filled the time with extra sets of Merkins, Climbers, and LBCs.

Props to Broke who 1) came out for EC, 2) ran an extra lap and saved his reps for the end 3) picked up the Six on his last lap and 4) matched my donation. I can verify he got in some reps after Bootcamp to finish up! His run worked out perfectly for what we were doing!

Thanks to Sarlac for his donation as well! Some others asked about donating later so use the link above and get on it!

In total, $220 was raised this morning at Folsom with (hopefully) more to come. $1. $5. $50. It doesn’t matter, just do what you can.

COT: Lots of prayer requests today: Sister Act and his family as well as his jacked-up knee, Slaw, Huck, Stogie’s dad, all the fartsackers and guys who are injured (A.T., M.W., Tater Hole, Newton, and more), and a few men who are traveling this week (Achy Breaky, Rabbit Ears, Newton, Mr. PIB). YHC took us out!

Thanks to those who posted and participated. I am glad I got to meet Hannibal and Tranny! It is always cool to see these younger guys join us. That is the key to F3 growing and helping men better themselves for a long time to come!

….and, yes, Volt was there.

-Montross aka T-Ron aka Montreezy fo Sheezy aka The Tall Guy

10/15/2020 Diablo Sammich

October 15, 2020 / / 0 Comments

We rucked just shy of 3 miles and logged plenty of squats, we did some merkins and some mountain climbers, one round of Abe Vigodas and a very short Klaw. We meandered through the rolling pathways of Martha Rivers and around the backside of Riverwood Plantation. Dry Rub, El Toro, Pew Pew, Tube, Sledge, Linus, Outhouse and Les Nessman had the Q.

TRB – 10/14/20

October 15, 2020 / / 0 Comments

Pledge

No FNG’s – Typical disclaimer

Seal Jacks IC x 23

Hillbilly Walkers IC x 17

Abe Vigoda’s IC x 10

About this time we saw someone roll into the parking lot.  I called some LBC’s to wait and see if it’s someone walk the track or  join us.  I saw Flintstone coming up so we gave him a Monkey Humper Salute as he approached.

Mosey to the back of the school where there are 15 stations set up.  Each PAX picks a station and AMRAP’s the exercise while one PAX Bear Crawls up the stairs and around the side walk back to the parking lot.  Once complete, that PAX takes his position at the end of the line and everyone shifts one spot to the right.  Rinse and repeat until a timer goes off at which time we Jail Break to the cross walk by Stowe Rd., then Mosey back and resume where we left off.  The AMRAP stations were:

Bear Crawl

Pretzel Crunch Right

Pretzel Crunch Left

Reverse Crunch

Slow Flutter Kick

LBC

Diamond Merkin

Wide Arm Merkin

Ranger Merkin

Shoulder Tap

Mike Tyson

Bonnie Blair (Jump Lunge)

Tiger Squat

Jump Squat

Monkey Humpers

 

Mosey to the front of the school.

No Dirt workout is complete without some calf raises so we did 10 Calf Raises IC on the curb.

Time

Announcements:

Convergence at 7:00 AM at Martha Rivers Park.  EC meets at Snowball’s for running or Rucking.

 

Prayer Request:

Watts Up son

Tiger

Sargento’s M

Orange Man’s family

SA’s daughter

Sorry if I forgot someone

 

It was a pleasure to led you this morning.

Dirt

chilly PB

October 14, 2020 / / 0 Comments

10 Men out for the chilly morning at prison break. We all got a little bit better this morning!

 

Announcements

Convergence Oct 31 Martha Rivers

PT test Nov 14 Gashouse

West Lincoln Middle 5k This Saturday at 800

 

Prayer Request

Gumby

Sister Acts Daughter

Slaw

Each other

 

Def Leppard took us out

Round Up

The STORM – October 13

October 14, 2020 / / 0 Comments

We had a great turnout on a humid morning at The Storm.  Seeing no FNG”s I gave a quick disclaimer and we took a five minute mosey before circling up for the warmup.

Warm Up:
SSH x 25 (IC)
Windmill x 10 (IC)
Hillbilly Walker x 10 (IC)
MNC x 20 (IC)
Seal Jacks x 25 (IC)

Routine 1:
Staying in the front of the school we did something I like to call Crazy 8’s.  This is a routine where we do a choice of 3 exercises followed by running in a figure 8 pattern.

  • 8 merkins
  • 8 mountain climbers (2 is 1)
  • 8 jump squats
  • Crazy Eight run around the island
  • Repeat 8 times

Routine 2:
So I had each PAX get on a parking space line.  Starting at the curb we did 10 derkins and then bear crawled halfway and lunge walk the rest where we did 1 irkin.  Rinse and repeat until it was 10 irkins and one derkin.

Routine 3:
The pax lined up. One PAX would call an exercise. All the pax would perform the exercise and then sprint about 50 yards and walk back. We did this about five to six times before it was time to end in the Circle of Trust.

Announcements
F3 Lake Wylie Nessie is scheduled for October 24. Details at http://f3lakewylie.com/index.php/2020/09/20/the-nessie-bigger-and-badder-in-2020/

F3 Gastonia 5.5 year convergence at Martha Rivers on 10/31. Check slack for details.

Prayers
The family of Mike Reidy who passed away Friday, October 9.
The Patterson family. Their 20-year-old son committed suicide.
A colleague of Pilgrim’s Progress who was  recently diagnosed with cancer.

Thanks for the opportunity to lead!

Aye,

Radar

Counting Trees

October 13, 2020 / / 0 Comments

Hacksaw was supposed to Q but had concrete to pour at 6 so YHC decided to take the Q. It was a glorious morning to be in the gloom and I was thankful to be leading! We circled up and chatted til 5:30 and then the tree counting started…

Warm Up:

MNC-X 20 IC

Imperial Squats-X 20 IC

SSH-X 20 IC

Looking for trees:

At every single tree 10 merkins

at trees on both sides of the road 20 merkins working our way to the flag pole. =200 merkins

at flag pole: 20 shoulder taps IC

say pledge

20 BBSU’s

mosey to concrete bleachers at horse arena:

1 round: 4×4 merkins up the bleachers and back down

2 rounds: 20 dips IC, 20 incline merkins

mosey to steps at horse stables: 2 Rounds:  Partner up

P1- 20 Australian Mountain Climbers

P2- Bobby Hurlys till partner get back

Burpee Indian Run with 3 burpees back to parking lot

COT:

Prayer Request: Sister Act’s daughter and family, Stogie’s dad, our community and each other

Announcements: West Lincoln Middle School 5K,

Gas House convergence at Martha Rivers, Gas House PT Test

WICHITA here and I’m thankful for all you men!

ON TO THE NEXT!

 

 

 

5 nickles = 25 cents

October 13, 2020 / / 0 Comments

Very nice morning for a work out.  A solid crowd made it out to the Bulldog for some rock pushing and starting the day the best way we can think of.

5:30…time to clock in.

Warmup

20 double count SSH IC

20 double count goofballs IC

Mosey down to the lower parking lot for the thang.

Clavin was nice enough to bring the coupons that YHC had asked for last week, showed early, and helped set up.  Thanks man.  By the way…warning! Clavin has a truck full of coupons for you Labrynth goers.

Q called 5 curls at top of hill, 5 squat thrusts at the bottom, and 5 big boys every time we pass the half way point., all 5 times.  This makes a quintuple nickle or 25 cents.

Goose leads plank work while waiting for 6.

On your 6 with head down hill for;

50 LBCs

Homer and Marge.  The mumblechatter got interesting here.  Should have been there.

Flutters

Back to top of hill for 25 cents more.  Upright rows at top, squat thrusts at bottom, mountain climbers in the middle.

Quick lap around parking lot.

Clean up coupons.

Rudolph lead SSHs until the coupon cleaners returned.

The rest was stretching, merkins, MNCs, inverted big boys (shout out to Tesla for this gem),  step ups, big boys, and lbcs.

Times up.

Pledge

Prayer

Prayer requests:

Sledges brother in law with Bells Pausey.

People with Covid

Goose for a safe return to service

It was very much a honor this morning with such an awesome group of HIMs.

Aye!

Timeframe

 

The OG AO

October 11, 2020 / / 0 Comments

With the passing of Edward Van Halen I knew that some VH would need to be played at the Gashouse. After a brief disclaimer, the opening exercise was SSH for the length of the song “Eruption”. I had that song on 45 ( for you “hate” PAX, a 45 is a small two sided record that contained one song on each side and had to be played on a record player.  The “A” side was the single, and the “B” side was a lesser known track. The B side was running with the devil as I recall). when I was a kid and took it proudly to my next door neighbor Because I was so proud.  He was At least 5 years older and took me to his playroom and pulled out a couple carts of albums and found the original album and all the songs. I realized I had a ways to go to be that cool. #apprenticeship

After the warmup We said the Pledge and then I put the speaker Up and we moseyed to the Library. We encountered a 10-60 suspicious vehicle and checked it out. It had a used car dealer tag and dents all over it but since it posed no threat we moved on by.
We had seven to start. The first exercise I called was the Colonel Trautman. 20 merkins at the bottom of the parking lot then run up the stairs to the library for 19, back down for 18, and so on to 1. At about 12 Stroganoff texted me and asked where we were. I texted back and shortly thereafter he joined in. It is always a good idea to carry your phone during a workout.

Next we moseyed to FPC.  Two PAX would give an exercise and we would do EMOM of those two exercises  every minute on the minute for 3 minutes and then the next two PAX would call an exercise.  We did burpees, LBC’s, squats, flutters, squats, dying cockroaches, v-up toe touches, and calf raises.

Next we moseyed to the playground for more EMOM’s  this time it was 6 pull-ups and 15 squats for 5 minutes, followed by a dead hang competition.  I underestimated how hard it was to keep my feet off the ground.  We need a high school playground.  Anyway, it came down to JJ and Goose and JJ won with probably over a minute dead hang.  Those two guys should live a long time as I hear grip strength is an indicator of life expectancy.

We then moseyed to the library again for ring around the curb.  It is a lateral bear crawl for one rotation, then we went back the other way.  We followed that with a mosey to the nature trail and some dips IC before heading back to close it out with the Pain Lab and Gashouse combined CoT

 

Announcements:  OCT 31 Convergeance at Martha’s House.  Costumes welcome

prayer requests: Slaw, SA’s daughter, Double-Stuff’s late friends’ family

It was great to see Goose and Woody And Anchorman back in the Gloom. It was also nice for a pretty normal breakfast at the Union Road diner, and even nicer that Boudin picked up the tab!  Until next time, keep pushing the rock!

roscoe

 

Nachos?

October 11, 2020 / / 0 Comments

On rainy and cloudy Sunday, not much to do other than watching football, so you get a lengthier backblast from my Q at the Coconut Horse. Most of the time you get the standard “We ran or rucked or biked,” some form of movement to get begin the day. The forecast looked ominous so that kept a few people snuggled in their fartsacks. I’m one the talk, coming off the IR, my knee can be tight in the mornings (what a convenient excuse), especially when the alarm goes off in the gloom. So the one time I finally make it out, I’ll be happy to swallow at least one red pill. I thought I had EH’ed a Kotter for a ruck this morning but I should have been more emphatic that I was 100% committed – but that is a lesson to be learned (more on that later). At 6:30 am, I load my ruck and to Gastone’s dismay that I’m actually going to ruck. I send off Stroganoff, Roscoe and Gastone. Linus read up on QSource F5 Q-point on Preparedness posting in full rain gear; he and I take a lap around the parking lot in case the Kotter is late – no show, we move on, making up the route as we go.

In the Fall of 1985, after a high school football game a tradition was to spend the night at my friend’s house. As 8th graders, there wasn’t too much to do other than walk around the neighborhood. To create some mischief, we’d tie empty drink cans to either end of a fishing line and string it across the road, find cover in the bushes nearby and wait for victims to come flying through our trap and shout expletives once they were stopped, realizing the gag, maybe relieved car parts were not spilled into the road behind. On a slow night, we return to his house and into the kitchen. Shortly thereafter, we hear the rattle and hum of a sweet 1978 Ford Pinto conk to an erratic stop. I included a link for the millennials. Safe to say, it was a sweet ride, one that had the ladies melting for an opportunity to be with its driver. In walks the big brother.

“What’s up butt-head?” he snarls, almost mocking a scene from Weird Science. “You boys hungry?” We both nod our heads affirmatively. Brother goes to work and we take a seat for the lesson. He grabs a kitchen plate and then a bag of Doritos – the original, before they created all the new versions. Once the chips were spread onto the plate, he went into the refrigerator for American cheese slices. I wasn’t even sure he washed his hands, but I didn’t care, we were captivated watching the master chef at work. Each square of orange cheese was stripped apart and laid gently across the mountain of chips. Into the microwave the creation went for a brief period of time. Half a minute later, the hot plate came out. Brother sampled the appetizer and gave the okay. My friend and I dug in for a snack of all snacks. Simple, yes, but very good. One that I would make over many years. I tried to share the recipe with my daughters, but they had little interest. Maybe it’s a guy snack. I’ll find out with my grandkids one day.

What the hell does this have to do with the Coconut Horse? Actually not much, but like Dredd, there is a lesson in Sua  Sponte leadership. For those attending Q Source today, we learned about Individual Initiative or I2 and how a Lizard organization thrives when a HIM steps up to solve a problem within the context of a mission. Then not only sharing that lesson, but passing it along to others for a legacy to be left. What was the problem: hunger. Big Brother steps into action to solve.

Now after this walk down memory lane to my youth, I’ll share with you my friend in the story is Re-Run. Who is Re-Run, none other than the little brother to the GasHouse HIM but Linus. It’s the circle of life.

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