F3 Gastonia

Fitness, Fellowship, Faith

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Storm at Midoriyama

August 2, 2019 / / 0 Comments

We pulled up to Midoriyama and it was raining. This has happened before and we just proceeded with our planned workout but the lightning and thunder forced us to move our little party to the picnic shelter. Pockets had the Q but planned on using parts of the vast expanse normally available to us so I told him I would come up with something while the storm raged around us. A completely soaked Swimmer joined us after surviving a rain-shortened mountain bike ride. No Blart or Slaw. I guess a little rain scared them off! Let’s go!
Warm Up
SSH x 10 IC
Moroccan Night Clubs x 10
Don Q’s x 10 IC
Low Slow Squats x 10 IC
The Thang
In Cadence exercises all x 15. It went something like this with various Pax calling cadence.
Tempo Merkins, LBC’s, Squats, Regular Merkins, Step Ups, Dips, Flutter Kicks, Stagger Merkins (Right hand forward), LBFC’s, Calf Raises, Stagger Merkins (Left hand forward), High Knees, Imperial Walkers, Irkins, Jump Squats, More Dips, Goofballs, Derkins, Dying Cockroaches, More Step Ups, Nolan Ryans (right), Nolan Ryans (left), Imperial Walker Squats, Monkey Humpers, American Hammers, CDD’s and 15 Burpees OYO. I may have missed a few in there but the goal was to work all the muscles and we did. I hoped to be able to run a few laps between the exercises but it never seemed safe enough to allow that so we didn’t take that chance. Great work from all the guys.
Announcements
This Saturday, August 3rd at 6 p.m. is Tool Time’s going away party at Sargentos.
Saturday, August 17th at 10 am at Rankin Lake, Pizza Man’s family having a walk in memory of his niece.
September 21st Stop Soldier Suicide 10K/5K with Speed for Need, Pizza Man would like to find a veteran for SFN to push.
September 28th JJ5K Trail Run see Sister Act if you or your business would like a sponsorship on the shirts.
October 5th Ragnar Trail Run
October 26th-27th Tuna 200 Relay
October 26th Ocean Isle Half Marathon

I had a word about being strong and asked each guy who do you need to be strong for? It could be your wife, child, parent, neighbor, friend or coworker but there will always be a need for someone to be strong. Physically, mentally, emotionally and spiritually strong. We need to work to be ready to be that guy who can be strong and lead when called upon!

COT Ashhhhhh Pond took us out!

Gardening by the Yard

August 1, 2019 / / 0 Comments

The PAX didn’t realize that YHC is a gardener. Roscoe does, but he wasn’t present. Crowder Green forever, ask Roscoe if you don’t know. This may be the first gardening themed workout in the history of Gashouse. This is what I remember…

Warmup:

Plank Jacks, Dying Cockroaches, Grass Pickers

Pick up some coupons from the back of my M’s kid carrier.

Mosey to the pad for some Triple Nickel.

5 Pickle Pounders (because cucumbers are grown in a garden then made into pickles) at the bottom, 5 Morning Woods at the top. X 5

Mosey up to the picnic shelter for Elevens: Dips and WWI situps.

Mosey back to the start to pick up the surprise, the big daddy double tire wheel barrow! What could this be for? Keep moseying to the Pit for the next round.

The Thang – Partner up, all the PAX does the exercises while on couple does a partner wheel barrow route (one PAX ride in the wheelbarrow while the other drives) with 10 shoulder shrugs in the middle. Trade with the next group in line and get to exercising!

Merkin Mania: 5 each of Diamonds, Merkins, Wide Arms, Crucibles, Staggered L & R, Tempo and Hand Release versions of the chest work. Aye!

Ab Killers: 10 Oblique Crunches L & R, 50 LBCs, 15 Oblique Crunches L & R, 25 LBCs, 20 Oblique Crunches

Spiderman Crawl to the line then back.

Rinse & repeat for a whole nother round. Strong work men!

Okay, so maybe everything wasn’t gardening related but we used a wheelbarrow and I’ve never heard of this in a workout.

Thanks for the opportunity to lead! Y’all are the best!!!

Hot Time at The Goat

August 1, 2019 / / 0 Comments

A few HIMs showed up at The Goat for a high quality Tesla led beat down in the heat and humidity of a western , NC summer morning. Went like this:

COP:

Basic stretches

SSH X 20

IW X 20

Four Way Merkins X 10

Mtn Climbers X 20

Mosey across the river and to the parking lot for some 4 corners.

Corner 1 : Hand Release merkins

Corner 2: Big boy sit ups

Corner 3: Carolina Dry docks

Corner 4; Jump squats

Run to each corner, do the called move and then return to the center for the next corner after 5 burpees.

Repeat 3 times, 10X, 15X, 20X each exercise.

Mosey back across the bridge to the park/playground/shelter area.

Dirkins X 10

Dips X 10

Step ups X 10 (total)

Run a park lap.

Rinse and repeat, 3 times through total.

Mosey back across the river to the foot of the hill for Triple Nickel

Bottom: 5 merkins

Run up to the intersection.

Top: 5 LBCs

Get through this and we are done and a pledge!

NMM:

Small but dedicated group here today on a hot humid mid summer morning. We hit it pretty hard I must say! But that is a Tesla standard. And always will be.

Especially mindful today of kids heading back to college, Lynn Hamm, and guys we miss out there now. Great group today, and a pleasure and honor to be part of and lead.

Tesla

 

 

 

 

Modern Day Warrior July 32nd.

August 1, 2019 / / 0 Comments

Monday is not the normal day I work out, I typically follow the Folsom schedule. Tuesdays thru Sunday.
It was great to get after it in the place that I started at.
16 men showed up this morning, I had a plan to get this party started.

Warm Up: SSH,Don Q’s, then Moseyed..
Food Lion Parking Lot:
6min:
10 Jump Lunges, 15 French Fries, 20 Dying CockRoaches. (we modified the fries to shoulder taps)
Sprint to the light then Nur back.
6min:
10 Peter Parkers, 15 Seal Jacks, 20 American Hammers. About halfway thru I believe wattsup said we aint in neverland anymore.
Sprint, to the 2nd light then nur back.
6min
10ssh,15 mtn climbers, 20 hill billies.
Sprint to the first light and nur back.
We moseyed to the bank to say the pledge.
50lbc’s, 50flutters, 25Freddy Mercury’s,
We still had some time so lets..
5merkins,5squats,5burpees, lunge walk to said distance and repeat, then keep going until I decide to stop. Then we did one last thing.
Indian Run: I’m a firm believer in always looking after the 6, we moseyed to the old drs office then lined up. YHC reminded all the pax that we are all the six somewhere, but the best part of F3 is we stick together. From fundraisers to CSAUP to Whetstone, and so many other outlets. When you show up and Post at any AO in Gaston County you get treated well. On Average Most men do not have friends, especially another man we should be thankful for each other. Back to the run, We made it all the way back to Snoballz. YHC was pleased with the hard work today from the pax. It was an honor to serve.

Music List
Tom Sawyer; Rush
War Pigs, by; Cake
Gladiator; Zayde Wolf
Tougher Than Leather; RUN DMC
Midnight Rider; The Allman Brothers
Supersonic; Oasis
No More Tears; Ozzy Ozbourne

Announcements:
Pizza Man is having an event at Rankin Lake August 17th. All family is invited for a fun run/walk.
Prayer Request:
Keep Whoopies M in prayers during her recovery.
Each other.

The BedPan is Full!

7 of Diamonds

August 1, 2019 / / 0 Comments

7 men showed to put in some work at Mt. Hollywood this morning.  No FNGs,  everyone knows the deal, it’s time!

Warm-Up:

10 Burpees

The Thang:

After the warm-up Burpees, we took a mosey to the downtown area at corner of W Catawba Ave and S Main St.  First exercise called here is the 7 of Diamonds.  This exercise is performed on a large diamond (i.e. a square).  I chose an area downtown, that should get us a good bit of running in.  For the first round, do 7 reps of an exercise at each of the 4 corners with a mosey in between corners.  Each round, you increase by 7 reps with a different exercise each round, for a total of 4 rounds.  Then you decrease the reps by 7 for each of the last 3 rounds with different exercises.  It was to go as follows:

Round 1 – 7 Burpees at each corner

Round 2 – 14 Jump Lunges at each corner

Round 3 – 21 Merkins at each corner

Round 4 – 28 Mountain Climbers at each corner

Round 5 – 21 Flutter Kicks at each corner

Round 6 – 14 Imperial Walker Squats at each corner

Round 7 – 7 Burpees at each corner

This really sounded like a good idea, but I misjudged the Diamond that we used.  This would work better by choosing a diamond that isn’t that large.  Had to call an Omaha after the 4th round, because we were running out of time quickly.  It wasn’t a complete fail, as we put in a lot of reps, and kept moving racking up some miles.

With time short, we still had time for a couple stops.  First we took a short mosey to the wall behind BB&T bank.  Here I called on 3 exercises: Hip Slappers, Donkey Kicks, and Mike Tyson’s.  We did 10 reps of each for a total of 3 rounds.

Next we started our mosey back towards the flag, but I chose the route that takes us to the small wall beside Ida Rankin Elementary School.  Here 3 more exercises are called: Dips, Derkins, and Step Ups.  We did 10 reps of each for 2 rounds. Mosey back to flag. Time

Annoucements:    8/3 Cookout, 8/17 Rankin Lake Run/Walk for Pizza Man niece, 9/14 911 Stair Climb, 9/21 Stop Soldier Suicide in Belmont, 9/28 JJ5K Trail run Common Ground in Stanley

Prayer Request

Nameorama

 

Appreciate the push today men.  We kept things moving today, and got in over 3 miles at a bootcamp.  Good work!! As always, it is an honor to lead you men today.  SYITG

Sister Act

Hot fun run

July 31, 2019 / / 0 Comments

12 hims joined me in the heat to get strongerand better….1730  warmup- 10 burpees let’s roll… Run to soccor feild…5 mountain climbers sprint to other side of feild 5 hand release merkins sprint x5.     Let’s mosey.   10 Burpees  Playground- 10 pullups 10 squats…9 pullups 9 squats down to 1…..let’s mosey 5 burpees..     lake hill- half way…5 burpees sprint To top 5 meekins…repeat X5.. let’s roll …                bottom of lake hill – 5 merkins walk to bench 5 burpees sprint to next bench repeat all the way up….reverse all the way down……..                   walk…jog…..sprint intervals from bottom of lake hill back to the flag……  22 for the vets ….15 Peter parker’s…..10 crunchy frog……TIME……good job fellas…….                                                                                                                                   announcements: memorial run/walk Rankin lake  Aug 17th 10-2 for pizzamans niece……solider suicide run Sept 21st…..jj5k Sept 28th

Can you slide uphill?

July 30, 2019 / / 0 Comments

This seems like a strange question to use as a theme to a workout, but one that seemed worth testing. The thought came to mind because later that day YHC was heading to Sliding Rock. As I started to plan a weinke, I knew I’d first need a hill worthy of this test. I knew almost immediately where the adventure would take any PAX willing to make the journey.

As opposed to The Pub where YHC usually shows up about 2 minutes early in time to plant the flag and call out the route, I arrived at the Schiele with plenty of time remaining. After finding out Doby had Q at the Pain Lab and quickly planning the warm-up, it was 0700 and time to get going.

Disclaimer

Warm-up
SSH x 15
Merkins x 15
LBC x 15

Turned it over to Doby who led the PAX in 15 Imperial Walkers.

The Pledge

At this point, the brave Bootcamp PAX left the Pain Lab crew behind and set off on their journey.

Mosey to the front parking lot at Grier Middle. This is where pre-workout surveillance comes in handy. There had always been speed bumps in the parking lot that I’d used for markers. Since they repaved the parking lot, those speed bumps were gone, but there were crosswalks which would serve the same purpose.

Lunge to the first crosswalk and do 5 burpees. Then lunge to the second crosswalk and 5 more burpees. At this point, the PAX may have got the hint that they were not going to skip leg day today.

Mosey to the Parkwood parking lot. As YHC announced to the PAX, no upstanding Carolina fan could Q a workout without a set of 4 corners. Around 4 islands in the parking lot, 10 Crunchy Frogs, 20 Squats, 30 American Hammers, 40 Flutter Kicks. After each set, run to the next spot and perform the next exercise. It was mentioned that in the 4 corners, the pace was slowed so should we walk to each corner. However, this is the Roy Williams era so the pace is sped up and the PAX would run to each corner. Just imagine Roy on the sideline waving his arm for us to get down the court and over to the next station. After completing one trip around, we reversed course and ran the exercises back around. 40 Flutter Kicks, 30 American Hammers, 20 Squats, 10 Crunchy Frogs.

Mosey to the starting point of our climb. This climb would take place up the hill at the Dept of Veterans Services off New Hope. YHC shared with the PAX my trip later that day to Sliding Rock where it would be an easy slide in cool water. This slide would be neither easy or cool.

Partner up. Partner 1 would perform the S-L-I-D-E while partner 2 would either Bear Crawl, Lunge, or Nur up the hill. When partner 1 returned, partner 2 would run while partner 1 did the exercise of that round.

S – Squats
L – LBC
I – Imperial Walker Squats
D – Derkins
E – Everest

Everest is an exercise that was done as a group. Lunge, lunge, squat (basically, it’s a zombie walk uphill).

About two-thirds up the hill, YHC called for another E – Empty Wheel Barrel. One partner gets in Crabwalk position while the other partner holds his legs (like a wheel barrel). This was met with a great deal of angst and proved to be uneventful, but we at least had to try.

After abandoning our empty wheel barrel, the PAX continued the Everest climb until we got to the sign labeled Assembly Point. That marked the end of our journey to the top of Everest. We stopped for a group picture, and then moseyed back.

We stopped along the way to the Schiele for a deconstructed S-L-I-D-E

Squats in the Marathon parking lot
LBCs in the Parkwood parking lot
Imperial Walker Squats in the First Pres parking lot
Dips in the office parking lot beside First Pres
(mini) Everest climb through the Schiele parking lot entrance.

We arrived in time to hear the bells.

Announcements
QSource 0730 on Sunday after Coconut Horse and Crossroads
Celebration of Pizza Man’s relative on 8/17 from 10-2 at Rankin Lake Park
Casino Night benefiting Gaston Residential Services on 9/7 – See Rudolph for more info
Whetstone program

Prayer

Until next time…

Mt Hollywood from the HIP

July 30, 2019 / / 0 Comments

The site Q Tiger asked for a volunteer to Q on Saturday, this PAX had nothing better to do on a Monday so I raised my hand.  Couple pax got some EC.  Had a new comer (defector) from Metro – Pillager – moved to the friendly confines of Gaston County.  Mostly due to the fact he has heard wonderful things about F3 Gastonia (not completely true).

little warm up – MNC,  a leg stretch, 6 burpees OYO.  Mosey.

Mosey to Brokes Wall.  Plank, inclined plank.  inclined shuffle. step ups.  Mosey

Lunge walk, big boys, tiger squats, Mosey.

Wall squats, Mike Tysons, stupid shuffle, rockys, six shooters with sound affects.

Mosey to the start for 5 more burpees, and some stretchlite.  Pledge

Pretty good mumble chatter, hope we did not scare off Pillager.  Always a pleasure.

 

Prayer Requests

  • Red Ribbons Ms family – Grandfather is not doing well
  • Pax – JJ, Tophat, Rhodie, Huck, Gump, Tyson, Wojo and a smudge on his hand (tiger kept the list on his hand – claims he has moved and cannot find his index cards)

Announcements

  • Tooltime going away party – at the Sargentos August 3rd – please RSVP ASAP
  • August 17th for Pizzamans relatives – walk/run Rankin Lake
  • September 21 – speed for need stop solder suicide.
  • September 28 – JJ 5K – trail run in stanley- SA looking for Sponsors
  • ragnar and tuna coming up
  • Next week is the 1 year anniversary for Mt Hollywood – big show would be nice to support all the effort that has gone into this AO and a thanks to Tiger for leading here.  Also, Tiger will be the Q.

We start at 5:30 Sledgeomattic

July 30, 2019 / / 0 Comments

10 Strong at Bulldog on this humid morning .

 

Started off with a little trouble getting Bluetooth to pair, but Hunchback saved the day an after downloading Motley Crue Radio we could start.

 

Pledge First

Warm up

SSH x 20

Imperial Walker x20

Flutter Kick x 30

LBC x 30

 

Grab Kettle Bell and meander to start.

 

Thing 5 cones set 20 yards apart. Perform Kettle Bell exercise at each cone and travel 20 yards and Repeat

5 Burpees OYO

 

1- Right Side Power to The People x20  Duck Walk in between

LBC x 30

5 Burpees OYO

2- 3 IN 1 (From squat position Curl, Standing Press, Return to Squat) x15 right side karaoke in between

Post Sit for 1:30 last 30 sec Kettle Bell over head

5 Burpees OYO

3- Pistol Squats x 20  Zombie Walk in between

5 Burpees OYO

4- Left Side Power to The People x 20 Duck Walk in between

Post Sit for 1:30 tried overhead again but no arms left

 

Line up for Indian Walk around parking lot With Kettle Bell overhead

 

Out of Time

COT

Announcements

Pizza Man 8-17 Rankin Lake

Tool Time 8-3 going away party

Q Source every Sunday

 

Always a pleasure to lead

 

Out In Prayer

 

 

 

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