F3 Gastonia

Fitness, Fellowship, Faith

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Merica

July 5, 2019 / / 0 Comments

July 4 in GasHouse-multiple options for F3 workouts but given the holiday, I felt a Murph was in order. I knew there would be no shortage of Merica, but I did not know how much Merica would be there. I was not disappointed.

A few of us put in some EC with some ruck action. I believe there was also running done by 1 or more as well. At 0700 we gave a quick summary of what was on the menu and got started with the mile then jumped right into the workout-100 pull-ups, 200 Merkins, 300 squats. Get them done however you want. There was music, there was some grunting, there were some flags, there was a lot of sweat, and there was a heckuva lotta Merica. A few of the guys that posted at Folsom brought the Merica galore. Tater Hole, Bedpan, and Montross brought a big flag with some music and poured out the inspiration that kept us going. There were comments by non-F3ers about how impressed they were. It was cool to be a part of this. Once the exercises were completed, we got the other mile done then convened with a quick back story on who Michael Murphy was (thanks Roscoe) and how the Murph came to be. If you are not familiar with it, read a little about him. It won’t take long and is well worth your time. We finished with the Pledge and a got in a quick COT.

The flag, the smiles, the friendly faces and “good morning” smiles from the non-F3ers, the effort by the PAX-all of it was great and made this another great workout for me. Thanks for coming out today and pushing the rock again.

Whoopee

America at the Goat

July 5, 2019 / / 0 Comments

07/04/2019 Goat
PAX: Buckeye, Sister Act, Gumby, Bondo, Dirt, Dr Seuss, Orangeman, Doodles, Def Leppard.
9 strong at the humid, moist Goat where I have never Q’ed before. Nice crowd, let’s go!
Warm Up with 7-4-17-76
7 Burpees
4 Don Quixotes IC
17 Merkins
76 American Hammers (mumblechatter started)
Pledge to the American Flag. (For me, it is always an honor and a privilege to pledge).
Mosey across the road, across the bridge, turn left down the path to the other bridge, then mosey to an outlying, somewhat lit, parking lot where instructions awaited in several parking spots with sidewalk chalk.
Partner up for this one for no apparent reason, but is there?
Each parking spot has an exercise and each group starting in a different parking spot. After the exercise run back to the bridge and return to the next spot. Exercises were:
10 Burpees
20 Diamond Merkins
30 Carolina Dry Docks (insert Leppard joke here)
40 Squats
50 Seal Jacks
60 LBC’s
70 SSH
10 Flutters
20 Merkins
Everyone moved through this pretty well. I was hoping to catch Buckeye and/or Sister Act with bad form somewhere during this but it did not happen! Believe me, I was looking for it so nice work to them and everyone! The point was made that even though other guys seemed to be ahead of us, each guy was going through the same stuff. I wanted the guys to see one of the many great effects of F3 is usually there is a guy who has been through whatever situation you are facing. I also wanted them to realize there is also a guy right with you to help you make it through. I encouraged each man to talk to someone if they have a problem and also to be open to listen to someone. Mosey back across the bridge to a picnic shelter.
80 D’s
20 Dips IC
20 Dollies IC
20 Derkins (plan was for IC but we may have changed to single count)
20 Dyeing Cockroaches IC
Back to the flag for guess what…
7 Burpees
4 Don Quixotes IC
17 Merkins
76 American Hammers
Announcements: July 20th the 2.0 workout at Folsom, July 20th tubing.
COT
Doodles took us out.
Thanks to each man who posted and see you next time!

GDiggathon Pt. 7: The Finale

July 3, 2019 / / 0 Comments

Wow, what a week. 7 Q’s in 5 days finally comes to a close. While it wasn’t easy, it was one of the most exciting and motivating things I have attempted in F3. I would encourage anyone who has the time to try at least doing 3 or 4 bootcamps Q’s in a row. It really forces you outside of the box creatively and keeps you on your toes in ways you wouldn’t expect. Also, if you’re stupid like me, throw in a marathon worth of EC during the week…

Mega Slaughter Starter: 30 burpees (foreboding much?). Mosey to parking deck for 11’s on the stairs with Monkey Humpers and Burpees. Outside to the park lot for a Merkin crawl: Rte 66 with a bear crawl to each line. Mosey to baby parking garage for Dora with some abs and employee dodging. Mosey back to start. Tried to convince the PAX to close out with 30 bookend burpees, but YHC could only squeeze out 5-10 from a few brave HIMs.

I appreciate the support (and hate) from each and every one of you who came out to this crazy streak of Q’s, but a special shout out has to be given to the ultimate groupies: Slaw and Dr.  Seuss. Both of these gentlemen made it to 6 of the 7 Diggathon workouts. I don’t know if they deserve a pat on the back or a brain scan, but I truly appreciate the dedication.

Until next time,

GD

GDiggathon Pt. 6: The Frisbee

July 3, 2019 / / 0 Comments

25 burpees to make up for missing a few on Tuesday and then about 40 minutes of ultimate frisbee. This was my “easy” workout, but I think you can ask anyone there in the 95 degree heat, it wasn’t a walk in the park.

Pray for all the PAX, Kotters, IR, and Sad Clowns.

GDiggathon Pt. 5: The Goat

July 3, 2019 / / 0 Comments

The Greatest Of All Time, the Get Outside And Train, the GOAT Island! Man, I’m really running out of good titles…

After a solid day of running at Snoballs, it was time to mix it up.

Burpees to start (obviously). Triple Nickel on the hill. Some conversation about how one counts a triple nickel… 3 sets of 5? 5 sets of 3? 5 of 5? Whatever. If that wasn’t confusing, time for some “new” 11’s around the church. Partners run opposite directions and every time they meet, drop for 10-1, 9-2, etc. of both exercises. Some conversation about how that was supposed to work… Mosey down to the lodge for some wall work and wrapped up with the classic GD shoulder burn and of course bookend burpees.

Announcements: Probably outdated due to the lateness of this BB.

Prayer Requests: Def Leppard’s daughter, Montross’ mother, those who serve our country, both at home and abroad.

The Field is Wet – Stroganoff Doesn’t Care

July 3, 2019 / / 0 Comments

12 HIMs plus YHC converged on Snoballs for a mid week beatdown this morning. 3 got in some EC.

The Q had no weinke (he hasn’t produced a weinke in quite a while).

Disclaimer was approved

Warm Up included IC Imperial Walkers X 10 and the Pledge.

The Thang

Mosey from Snoballs around the outside path at Martha’s to the upper field for some miscellaneous work as follows:

Four Corners  (OH NO…THE FIELD IS WET……THE Q DOESN’T CARE)

1st Corner – 10 Merkins

2nd Corner – 20 LBC’s

3rd Corner – 30 Squats

4th Corner – 40 Flutter Kicks

Repeat in descending order starting with 4th Corner work.

Partner Up for some Field work

Partner 1 performs the exercise while Partner 2 runs across field to the paved path and returns and partner’s switch positions:

Merkins – AMRAP  X 3 sets

Flutter Kicks – AMRAP X 3 sets

Mosey to the closest picnic table area for the Stroganoff Special (every Martha River’s boot camp I Q includes this):

In Cadence reps as follows:

Dips X 15

Derkins X 10

Step Ups X 20

Dips X 15

Derkins X 10

Step Ups X 20

Dips X 20

Meander and Mosey through the parking lot back toward Snoballs with some stops as follows:

50 LBC’s OYO

Mosey some distance

50 Freddy Mercury’s IC

Mosey some distance

50 LBC’s OYO

Mosey back to Snoballs – Workout Complete

Announcements

All AO’s are open as normal tomorrow with exception of Diablo Sammich which will have a Ruck starting at 0600 followed by a Murph option at Martha Rivers.

Several prayer requests

Name-o-rama

Moleskin:

The year is now officially halfway gone.  Where are you today compared to where you were on January 1. Have you accelerated? There is no status quo, that is an illusion.

Honor to lead this morning.

See you in the gloom at the next one.

Aye!

Stroganoff

Convergence at the Gashouse, combined

July 2, 2019 / / 0 Comments

Disclaimer:  Watt’s Up

Pledge:  Watt’s Up

Watt’s Up and Linus had a vision, let’s get Bootcamp and Painlab to work out together.  They said it can’t be done?  Well, nobody said that, but we are going to get it done.  Fellowship mosey up to Grier, across the street and meet at the Pad at First Pres., or mosey up to Grier, to the track and complete two laps, meet at the Pad at First Pres.  Linus with some mumblechatter, and then somebody handed me a medicine ball.  Next  thing you know I am the six.  Good deal because the first exercise at FPC is on me!

The Thang:

Dora 1, 2, 3 – Linus

100 Merkins / 200 squats / 300 flutters (dual count) Pax mosey up steps and around building (The Pad), modify can fellowship mosey and stop at the top of steps or lunge walk.

Mayor 10 second countdown: 3rd time is the charm for Mayor after two real 10 counts, toss the Deck of Death card and chat about F3 Dad’s.  Next F3 Dads events are at Folsom and The Yank.

Round of Mary  – Short Sale

Four Core (in cadence count) 4 count of Jack Merkins, In/Outs, Spider-man Merkins, Ski abs jump up, overhead clap, repeat 1 minute.

30 seconds of:  Fifer Scissor Alt Punch, Big Boy Sit Ups, American Hammer, Freddie Mercury, X-Crunch, Long Arm Crunch, Plank Knee Tap, Hold Plank, Baby Makers (though I am not sure everybody lasted the entire 30 seconds), see Short Sale for soundtrack if needed, name not guaranteed to be kept covert.  I could have used a cigarette.

Pass Ball – 10# – Watt’s Up

Pax lines up in standing position facing each other.  25 Monkey Humpers OYO:

Al Gore position, Pax toss 10# pound medicine ball back and forth to each other, rinse and repeat (bring ball back) several times.  Penalty if ball is dropped for all Pax, 5 burpees and ascend to 20 max.  Each round take one step back, rinse and repeat as many times as needed.

Dora 1, 2, 3, 2nd round – Linus

100 Rotators or Heels to Sky / 200 American Hammers / 300 Flutters (all single counts)

Pax mosey up steps and around building (The Pad), modify can fellowship mosey and stop at the top of steps or lunge walk.  Seems silly after Short Sale ab destructor.

Mosey/Fellowship Mosey back to the Schiele.  Pax that get back first please double back for the six.

A couple Deck of Death Cards later……time

Words of faith and Inspiration by Monk courtesy of Def Leppard.

Announcements:

  • Murph at 7:00 at Martha Rivers July 4, Whoopee for details
  • Stroganoff mentioned the importance of Q Source and locations each Sunday
  • 7/21 Tronmoss 5K @ Crossroads.  Collections will be taken and donated to F3 Rowdy @ Suncoast, Missionary work.  There will be three divisions, Hate / Regular / Respect.  It is assumed Gold Digger will take the Hate division and possibly double down to get the Regular as well.  Seuss will take the Respect level
  • 9/14 Duke Energy Building, Charlotte NC, 911 simulation climb, more information to follow
  • Least of These Carolinas serves over 300 foster kid’s with 80 homes in Gaston County.  August 7-11 (check dates) camp at Crowders Ridge needs chaperones.  The event is in jeopardy of being cancelled due to lack of supervision.  See Anchorman for any details, your help is needed.
  • 7/13 FIA in Lake Wylie, 7:45 at Oakridge Middle School.  Hushpuppy has volunteered to hold a 2.0 friendly workout so any and all mom’s can go
  • Whetstone – Roscoe is Q, please enroll if you are not already and become a part of this program.  Tooltime approved.
  • 7/4 – 6:30 – until (tbd) at The Yank, special workout and reading of the Declaration.  Special guest speaker Sam Warner with FPC.
  • Tuna 200 Team 2 still in need of Pax

Concerns:

Montross and EZ Rider, family

Lewis family

Monk and his family move

My apologies for the delay in this backblast.  Life is moving at the speed of life.  48 Pax I think at multiple confirmation counts.  I cannot declare enough the emotional high’s that Watt’s Up and I had after this event.  We had an absolute blast and hope you did as well.

aye……

 

 

 

 

 

 

 

 

It’s about time!

July 2, 2019 / / 0 Comments

I think it was a beautiful morning to Q the Yank again. We’re 3 years into the easternmost of all Gashouse AO’s and still going strong. In this version of our favorite AO Short Sale played DJ for YHC’s workout. His interpretation of what he thinks I would listen to is entertaining to say the least. We appreciate his dedication to lifting up our region. It was a thing of beauty. This is what I remember…

Warmup:

  • Arm Circles
  • High Knees

Mosey around the corner and up the long hill to the convenience store. Cross the street and do brief wall sits for the 6. Keep going down the street until everyone arrived at the middle school.

The Thang:

The Figure 8 – at each point do 20 reps of the appointed exercise as follows:

  • Merkins
  • Arm Taps
  • Burpees (damn you Q)
  • Goofballs
  • Dips (it was at this point that Short Sale had “Rubber Band Man” play on the speaker. Holy cow)
  • Arm Taps
  • Burpees
  • Monkey Humpers

Rinse and repeat another round. Yeehaw!!!

Mosey around the corner again down to the Pit for some

Dora 1,2,3,4 – partner up and do exercises while your partner runs to the traffic barricades and back.

  • 100 reps WW situps
  • 200 reps of ?
  • 300 reps of ?
  • 400 reps of LBCs

Mosey around the corner to the narrow street beside the railroad tracks for one last hurrah. Lunge walk to each painted line where we do a squat. Do it all the way to the end.

Mosey across the street to the fountain for a couple laps of the Death Spiral. Up the steps to the Fighting Yank statue and the Pledge of Allegiance.

The End!

Sargento out!

Zero to no running

July 2, 2019 / / 0 Comments

Yes …. you read that right . This workout was inspired by Broke who I explained to assembled pax about 1-1/2 months ago q’d the Storm running us all the way to Goat island and back then attempting to reach Midoriyama all the while adding exercises that made me wonder what it would be like to Q and not really move or move far without using coupons either. Top hat the other week spoke of too much running a few weeks back and I’d told him of this Q having “Zero to no running involved “, but unfortunately he was not present ….. so….
Arrive early to see Boudin…. yes Boudin is back and looks strong … rucking … I quickly grab my weighted vest and join in for two trips around parking lot. This HIM told me his plan to follow Whoopee going for 75 miles this month!
So with 5 minutes to spare , doff gear and greet pax assembling . Dirt has youngest son in tow for an FNG , this is another first for me never having led at the Storm and now an FNG!
Start with pledge and then MNC 10 count IC
1 burpee
10 D Q. IC
2 burpee
10 I W IC
3 burpees
10 SSH IC
4 Burpees ( I accidentally did 5 forgetting and getting ahead of self
10 cDDs ( I think) IC
Now….5 burpees

Move slowly over to upper lot after having pax deliver the 5 core principles to our new recruit

Escalating four corners!
Corner 1. 25 merkins
Corner 2. 25 merkins and 50 plank jacks
Corner 3. 25 Merc 50 PJ and 75 lbcs
Corner 4 same as above adding 100 cDDs
When moving from corner to corner … remember NO running! We ….. NUR
Thankfully it was so humid sticky and hot … I chose not to deescalate… but we must do 5 burpees for the train that rolled through ….. Slaw was so happy!
NUR to school where we do 3 rounds of 10 dips 10 derkins and I choose to NOT use exercise I planned on of Hip slappers but change over to 10 burpees for Slaw! …. funny how there was almost no mumble chatter until I tell all this …. many thanked Slaw!!
Then Doodles mumbles about preferring some running , someone mentions setting Strava on drive home to get ANY running in …… soooooo…. I modify next exercises for Doodles giving pax 100 high knees 100 mountain climbers and 100 squats … we next lunge back and circle up and since there’s plenty on the clock we complete 2 short rounds of exercises I was originally going to call ….. ABC s … since were at school
25 A American Hammers
25 B Big Boy sit-ups
25 C CDDs
25 s squats
Still 3 minutes … I ask Boudin for 10 count ….and ask him fav exercise … Burpees….. how many? 5!
I look to other side ask Slaw what is …….. Sister Acts fav exercise ( we all KNOW if called on what was coming …. so I threw a curve ball which really messed both guys up …. so I asked SA what his exercise would be and he calls Mike Tyson’s and tells us 10 andddddd time!

No Diablo Sammich this Thursday , but Whoopee will bd leading a Fourth Murph at 7
All other AOs will be open as usual in the morning with a Special edition of The Yank at 7 where the Declaration of Independence will be read!
There will NOT be a Midoriyama workout this Thursday (7/4)
Possibly another tubing event 7/20 more to follow
Folsom F3 fathers/ 2.0s on July 20 at 7:00 ( yes … that time is correct according to Mayor)

We next name the FNG …. takes a few minutes which surprised me … I tried not to influence the pax but when David mentions his dad (Dirt) and mentions for second time being in school in Idaho…..
I ask all what comes from the dirt or is grown in the dirt ? Finally someone calls “mud!”…. I ask the pax one or 2 agree …. then “spud” is called out ….. in all fairness I ask all “mud?” Again only 2 agree so I now call out “spud “ and get a better response … so welcome Spud … son of Dirt!
Prayers for Boudins brother in law and upcoming surgery
Montross’ mother ( tumors)
Continued prayers for Lynn Hamm to remain cancer free
3 members of Breaker Breakers church who are deploying soon ( infantry) newly married all …..one in Texas, another California and the other in Kuwait

Thanks to all who attended or influenced me in today’s exercise

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