F3 Gastonia

Fitness, Fellowship, Faith

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The 5150

October 10, 2020 / / 0 Comments

Eddie Van Halen. Need I say more? A legend. Recently passed away from a battle with cancer. I grew up listening and loving Van Halen. It was amazing to me what Eddie could do with a guitar and a keyboard. I felt it was fitting to pay homage to him today and create the 5150 Workout.

After the warm-up with Roscoe and the hype of Eddie already on our minds, I felt it was necessary to invite those to Pain Lab if they wished to continue the Eddie Van Halen solos during the workout. After all Roscoe discontinued the use of his speaker and Van Halen after the warmup, such a shame. 13 took the initiative to join in Pain Lab. As I look at the PAX coming into the circle of the Schiele around Frank, I thought we had an FNG. Hell nah, it was our own Woody!!! Welcome back Kotter!!! Aye. Let’s get it!

The Thang:

5150 Workout. Duh, named after the album 5150.

Reps Exercise
51 Curls
50 Merkins
51 Upright Rows
50 CDD
51 Goblet Squats
50 Step Ups
51 Tricep extensions
50 Dips
Rinse and Repeat
51 Flutters
50 LBC
51 Freddie Mercury’s
50
Oblique Crunches
51
Dying Cockroaches
50 Box Cutters
51 Jane Fondas
50 Dirty Dogs
Rinse and Repeat

We made it through almost 4 total rounds. FWIW, my plan was to make it through almost 5 complete rounds with 14 Burpees added in to make the total of 1984 reps. Yes, 1984! Probably hands down the best VH album ever! Either way we pushed hard and all the way to 0800! Here what was on the playlist today which included some of EVH best solos:

 

We joined up with Bootcamp for COT.

 

Men, It was an absolute pleasure leading you today. CANCER SUX! Go to your doctor and get checked out! You’re all my brothers and I care deeply about every one of you all.

AYE!

HIPAA

Mixin’ it up in Belmont!

October 10, 2020 / / 0 Comments

So when YHC took the Q at The Fighting Yank a couple of weeks ago for today he looked at all possibilities to shake things up a bit. As the day drew near it appeared we may be in for some interesting weather. So YHC decided to design a workout that too advantage of the AO (a great one) and got us in the elements with some degree of a contingency should we get lightning, which YHC has determined is a danger to the pax. So we wound up with the following results:

COP in the Temple

Arm and trunk stretch

SSH X 20

IW X 20

Cotton Pickers X 20

Grapevine stretches

Mtn. Climbers X 20

Nolan Ryans X 20

Mosey around the park and around the track and back to the Temple.

Burpees X 10

Jump Squats X 20

Merkins X 30

Jump Lunges X 40

LBCs X 50

Run up to stairs and on the street for butt to the rear monkey humpers.

LBCs X 50

Jump lunges X 40

Merkins X 30

Jump squats X 20

Burpees X 10

Triple nickel on the grassy knoll:

Bottom: 5 diamond merkins

Top: squats

R&R 5X

Over to the tables in the park:

Dirkins X 10

Big boy situps X 20

Dips X 10

Step ups X 10 each leg

Run around the park.

Rinse and repeat 3X, run again after 2X. Mosey up to the Field of Dreams as the warm up ends and the 4th quarter begins. And as we all know in a Tesla driven workout everythnig is just a set up for the 4th quarter.

Bear Crawl Slalom, divide the pax up in  two groups of seven, Tiger takes the 2s, YHC the 1s. Winner team gets 5 burpees, loser gets 10. 1s win. YHC does 10 with the 2s. That’s a leadership thing.

SSH X 10

Squats X 10

Mosey to the center of the field.

Werkins X 10

AHs X 10

Broad jump to the end of the field

Barely enough time for one half pipe:

Top: Plank jacks X 5

Temple: HR Merkins X 5

Street: Butt to the street monkey humpers X 5

Pledge and done.

NMM: Planned for rain but was able to get out in the environment and run around, which we were going to do anyway. 65 degrees and rain is no biggie. We most def mixed it up as the ‘blast indicates. Remember the 10/31 convergence at Martha Rivers in Gastonia. More or less the 6 year anny of the region. Looking forward to that one.

Welcome FNG Snow Bunny, looking forward to your progress in the program brother!

Pleasure to lead this group. Buttermilk was served. So was livermush afterwards. How could you improve on that?

Tesla

 

 

 

Running at Folsom

October 10, 2020 / / 0 Comments

The weather forecast was for rain but it held off for a big crowd of rock pushers in big Dallas N.C. Mumblechatter started early and often. Disclaimer was given for the FNG, Sarlac’s 2.0.

Warmup
5 Burpees OYO, SSH x 15 IC, Cotton Pickers x 15 IC, Hillbillies x 15 IC, Low Slow Squats x 15 IC, PLEDGE.

The Thang
Mosey to the bottom parking lot corner for Dirty Mac Deuce. This is by special request from Sister Act. You’re welcome! This as for arms, legs and core. 3 exercises for 12 reps IC where possible and then run a lap around the parking lot.
Set 1 Werkins, Low Slow Squats, Flutter Kicks, run a lap.
Set 2 Burpees, Monkey Humpers, Freddie Mercuries, run a lap.
Set 3 Moroccan Night Clubs, Mountain Climbers, Big Boy Sit Ups, run a lap.
Set 4 Carolina Dry Docks, Calf Raises, Dying Cockroaches, run a lap.
Set 5 Diamond Merkins, Lunges, Little Baby Flutter Crunches (Blame Freight), run a lap.
After this I asked each Pax to think about the challenges in their lives that need attention and that they need to work on.

Mosey to the tennis courts for Merkincides.
15 Merkins then run suicides to the first court and back, then to the 2nd court and back, 3rd court, 4th, 5th, 6th.
We did this 3 times, yes I said three times! Suicides mean touch the line at each turn. A few of the louder, bat flippy type Pax were assigned to do the 15 merkins after each court run but I am not sure if they obeyed the Q.

Mosey across the road and down the walking path hill to the bottom of the hill for a Triple Nickel. 5 CDD’s at the bottom, run the hill all the way up to the sign at the top, 5 Military Merkins and run back down the hill. Repeat this 5 times. Not much talking going on but Pax getting after it. At the top of the hill I asked each Pax to think of those challenges we discussed earlier and to think about how we climbed that hill. One step at a time. Keep moving forward. Approach our challenges the same way, but we also have the help of all of the F3 men around us which is one of the best parts of F3. Mosey back to the flag.

Announcements: 5K at West Lincoln Middle School on Saturday, October 17th at 8:00 a.m.

Brew Ruck on October 17th at 1 p.m. starting at Old Mecklenburg Brewery.

5.5 Year Convergence at Martha Rivers on Saturday, October 31st at 6:15 am with a Run/Ruck until 7 am then a workout followed by some 2nd F and 3rd F. All other workouts are postponed that day.

PT Test on November 14th.

Prayer Requests: James Goudelock, Sargento’s M surgery, Slaw, Sister Act’s family, Broke’s M surgery, Stogie’s dad and family, Anchorman, Mayor’s back.
Seuss took us out! Welcome to FNG forever named F3 Brillo!

Brisk pub run

October 9, 2020 / / 0 Comments

10 HIM posted this morning (2 for one mile EC warmup) for quick run down Gaston Day to Lee then Perry to NewHope then right at old Wachovia and right back on Gaston Day to Publix.  Weather was perfect

 

Thanks for the fellowship men

 

Announcements:

CSAUP 10/31 – costume is a must

PT test in Nov date TBD

See Sargento for Valentine’s day in Austin, Tx  for 1/2 mary. Also see Sargento for Smoky Mt relay next year,

 

Prayers:

SA Daughter, Slaw on IR, Stroganoff’s Mother-in-law, Sargento’s M knee replacement, Sargento’s friend with colon CA, Gulf coast hurricane

 

Until next time – Defib out

For pinks

October 9, 2020 / / 0 Comments

Dr Seuss was not here. Today was the day. Pillager is the new site q at the Goat. Please support him.

To celebrate we started with Burpee. Mosey you the bridge. Plank shuffle across the bridge. Mosey to other bridge. Lunge walk across. Missy to parking lot.   Dora-ish mike Tyson’s crunchy frog and squats.

The pax was sad that I was stepping down as site q of the greatest of all time AO. I even heard chants of 4 more years led by Boudin (May have been no more years). As pillager was introduced the crowd that had gathered irrupted with cheers. Pillager took the next 20 minutes to show how he was going to accelerate the pax with a bit more intense work. This included merkins, lbc, lunges, and box jump burpees (a recall was requested by some of the pax).

we finished with some stretching led by Freon, Tesla and Spider-Man.

 

announcements

convergence at snowballs 10-31-2020

pt test coming

 

prayers

all pax, Orangemans daughter, buckshots friends new baby, Gastones father in law

This week at the Storm

October 8, 2020 / / 0 Comments

It’s hard getting up sometimes. YHC was running behind today and feeling a little rushed. One thing that helped make it better was some unbelievable bedhead! TOOLTime would be so proud. There’s no real reason that this should amuse me other than that I’m an idiot. Some of the PAX even noticed which made it that much better.

Circle up, mini-disclaimer, Pledge of Allegiance.

Warm Up – some Goofballs and Don Qs.

Mosey about 35 yards to the start of The Thang.

Walls of Jericho

At each position we would do an 7 reps of exercise for a total of 7 exercises going around the practice soccer field.

  • Burpees led by Roscoe in cadence (some were fast, some were not as fast)
  • American Hammers led by Watts Up in cadence
  • Lunges led by Slim Shady in cadence (if you’ve never tried leading lunges in cadence, give it a try, hard)
  • V-Ups led by Boudin in cadence
  • Flutterkicks led by Dirt
  • Monkey Humpers led by Radar in a very slow cadence
  • Dips on the structure led by YHC

We were having some good mumblechatter and semi fellowship. It was pointed out that YHC led the PAX in the wrong direction around the city and YHC apologized for the error. It was also pointed out by Watts Up that no workout ever had ever completed a full WoJ workout. Once that gauntlet was thrown down the pace was picked up and by pushing the rock we made sure to finish ALL of the exercises.  BOOM, the walls came crumbling down. (The figurative walls of our own health and fitness, you know…)

Mosey back to the start for the wrap up. Thanks as always for putting up with my stupid stuff and comments men, you’re awesome!

Announcements : Convergence on the 31st

Prayer requests: SA’s daughter, Covid cases in schools, Della Austin stage 4 cancer, Orangeman’s daughter, Flintstone’s sister’s family, Hightower (Myrtle Beach PAX)

Offsides at Midoriyama

October 8, 2020 / / 0 Comments

After an early morning 7-miler it was presumed that surely YHC would not make Midoriyama too difficult this hot September afternoon… Au contraire mon frère!  After two rounds of 4 corners at each field not a dry shirt left the place.  It was my VQ at the premiere afternoon AO so I hope I didn’t disappoint.  Met a few new HIMs and one FNG.

The Thang:

  • Disclaimer / FNGs (1)
  • Warm-Up
    • SSH x 10 IC
    • Moroccan Night Clubs x 10 IC
    • Grass Pickers x 10 IC
  • Mosey to small soccer field and perform called exercise at each corner (All exercises X 10, OYO, & Count Each Side)
      • Burpees
      • High Plank Shoulder Taps
      • Merkins
      • Air Presses
  • Mosey to closest upper soccer field and perform called exercise at each corner (All exercises X 20,  OYO, & Count Each Side)
    • LBCs
    • Mountain Climbers
    • Jump Squats
    • Peter Parkers
  • Mosey to other upper soccer field and perform called exercise at each corner (All exercises X 30, OYO, & Count Each Side)
    • Lunges
    • Toy Soldiers
    • Squats
    • High Knees Running
  • Mosey to lower soccer field and perform called exercise at each corner (All exercises X 40, OYO, & Count Each Side)
    • American Hammers
    • Big Boys
    • Dying Cockroaches
    • 40 second plank (High or Low)
  • Rinse & Repeat as Time Allows
  • Mosey back to Horseshoe Pits 
  • PoA / Announcements / COT

5 1/2 Year Anniversary Convergence

October 8, 2020 / / 0 Comments

Finally…..after a slight delay, F3 Gastonia will gather to celebrate its 5+ year anniversary with a convergence on October 31st at Martha Rivers Park. The event won’t be as extravagant as was planned back in March, but nonetheless it will be a time for all the PAX of Gashouse to come together to enjoy all 3 F’s.

The Thang

6:15am – 7am EC Run / Ruck – show up and join in with others to get in some extra work and also fellowship. If the park gates are closed, park at Snoballs.

7am – 8am Bootcamp

8am – 8:45ish Message from our Nantan and 3rd F talk

 

Get the word out at the workouts and I look forward to seeing you there.  Feel free to come dressed in your Halloween attire.

 

I’m Broke

Soggy Sammich

October 8, 2020 / / 0 Comments

Rainy intro, pledge

Ruck to Hill

Mailbox to mailbox up the hill

Duck Walk, Side lunges, Imperial walkers, Lunge walk

Plank, Plank Jack, Shoulder Taps

Ruck down

repeat up

Ruck down to bank shelter for Ab work

LBC, Flutter kick, American hammer, Chest press

CoT

Thanks Hims who like the rain on my virgin Q

Martha Rivers Ruck Workout

October 8, 2020 / / 0 Comments

We rucked 1 1/2 miles through Martha Rivers Park today stopping at crossroads and doing different exercises of 25 each Squats, SSH, Incline Merkins, Don Quixote, Imperial Walkers and Bench Dips.  The great thing about Rucking with the PAX is the camaraderie we enjoy with each other, it gives you time to mess around with the Q and the other men rucking.  It gives you time to begin new friendships with men you may otherwise not be able to interact with due to your career or your social circles or Churches you attend.  So next Thursday C’mon out and enjoy. Rudolph will be Q-ing, see y’a there.

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