F3 Gastonia

Fitness, Fellowship, Faith

Page 757 of 917

64.5 hours later…

On YHC’s VQ at Folsom 9 other HIMs showed for action. It was a beautiful, coolish morning to push the rock. As stragglers were trickling in, 5:30 happened so we got to it. I think I said a disclaimer.

Warm Up

Goofballs x 15IC (several didn’t know)

Don Quixotes x 15IC

Dying Cockroaches x 15IC

Monkey Humpers x 15IC

It’s hard to beat getting the blood pumping with great music playing along. Of course YHC came prepared with his trusty black box ready to make it happen. On tap was House of Pain’s aptly named “Jump Around”.  PAX would run in place and every time he says “Jump Around” do a jump squat. It really got going at the end!

Next up, Bear Crawl Ring of Fire! The PAX would bear crawl around the tennis net until the Q calls for recover. We made 3 laps total. At the end, hold plank while each takes a turn doing 10 Merkins. We made 2 rounds of this before we called it.

On tap for the black box is some Bring Sally Up. You know how it goes. Up, down, burn those abs!

Follow that with a  mosey up to the flag pole at the front of the park for the Pledge of Allegiance, then mosey back.

Once back to the tennis courts and partner up for Doracides! Yes, its the brutal, constant movement routine that keeps giving the pain. While partner one does suicide runs to the two light poles and the other end fence, partner does the exercise then switch up for cumulative reps of:

  • 100 CDDs
  • 200 Squats
  • 300 LBCs
  • 400 Air Presses

This one really got the blood pumping! Love it. Time’s up.

Announcements: 2nd F kayaking from Goat Island Saturday the 16th, others

Prayer Requests: the Self family, Bedpan’s sister in law, Def Leppard’s son, Abba’s shoulder recovery, Montross’ hip dysplacia

Thanks for the opportunity to lead at this active, awesome AO men. Keep up the energy and great things will continue to happen. I already look forward to the next time I get to lead or participate here in the northern part of our region. AYE!!!

Spiderman 43 Special

Many thanks to the fellow PAX that showed up and beat the crap out of Friday’s morning, to make the day scream mercy, and to build themselves up and not waste a beautiful beatdown. You made my day!

It was a delight to hammer out a steady 43 seconds of muscle burning reps and repetitive stair runs .

Here we go.

Warm UP:
43 SSH, 4 Squats, 3 Burpies, 4 Squats, 3 Burpies

PLEDGE

The THANG:

Mosey to my trunk and grab 1 brick each, or partner up and grab a pair of bricks per group, or…….just grab one brick each.

To the wall.
Wall sits everyone:  1 Pax with bricks does speed bags, the other marches.  43 SECONDS.  SWITCH

Wall sits everyone:  1 Pax with bricks does shoulder press, the other marches and shoulder press.  43 SECONDS.  SWITCH

Let’s mosey to the parking deck, bottom level.

Run up the stairs to Level 4 (3B), across the deck back down the other stairs: 3 Times – after the 3rd, stay at the top.

43 Seconds: Booya Merkins (Partner hand slap Merkins) , 43 Seconds Squats – 2 Times

43 Seconds: 1 Partner squat shoulder press with bricks, while other partner does imperial squats.  SWITCH  Repeat 2 times.

43 Seconds:  Bear crawl, 43 seconds of backwards bear crawl.

43 Seconds: 1 partner holding bricks, American Hammer, other does flutterkicks.  Switch 2 Times.

43 Seconds: Booya Merkins then 43 Seconds American Hammers w/ Brick – Repeat!

43 Seconds: SSH – Side Straddle Hops

Run down the stairs, back up to level 4 – 3 Times.

Mosey to metal Christmas Tree.

Dips: 23, squats 23 Dips 20, Squats 20.

Mosey to Pavillion

Deep Sea Divers:  4 slappers, 3 steps (up then back down)

American Hammers x 4, Crunchy Frog x 3

43 Seconds: Flutterkicks

12 Freddie Mercuries

6:15!

BOOM

Annoucements

COT

 

Pre-Blast: F3 Gastonia WHETSTONE Launch

Tomorrow (Saturday 6/9) F3 Gastonia launches its Whetstone program. F3 Whetstone gives HIMs a chance to learn from each other beyond the beatdown, fellowship and faith events. It’s essentially a mentorship, giving one guy (a Blade) has the opportunity to learn from a (somewhat 😉 wiser guy (a Stone).

I can think of times when a good mentor would have saved me a lot of grief, and good times that would have been even better with a bit of added wisdom. I’m sure other guys (especially those who hear “respect” now on a regular basis) can do the same. As Dredd points out in the Q Source, older guys have a desire to pass on what they know. Younger guys have the need and desire to know. F3 creates the kind of relationships where that can happen. Let’s tap into that in Gastonia!

I’ve pasted below a Whetstone introduction sent to me by Stinger, Whetstone Q for F3 Nation, who will speak to us tomorrow morning (along with a few brief nuggets from our own Nantan Tool Time). Check it out!

See you tomorrow 0700 at Midoriyama!

Monk

F3 Gastonia Whetstone Q

Here is a link to the interest form: F3 Gastonia Whetstone Form
Whetstone Introduction
In F3, we stipulate that every man has been born with an innate, hard-wired quest for purpose and meaning in his life. In response, most men live their lives striving for significance (through family, career/success, power, reputation). This striving is admirable, albeit flailing and misdirected at times, and when there are small gains towards relevance, many men find themselves unconsciously distracted and contented as they enjoy the satisfaction of their success. They became fat and grow soft, admiring their own contributions. On the flipside, without success a man will inevitably grow weary, discouraged, and numb, their spirits quenched and their desire for meaning gradually dimmed. For each man, the journey toward fulfillment is often long and arduous, individualized with a mixed bag of failures and setbacks, successes and gains. But, for all men, there are commonalities along the journey, and the targeted destination is essentially the same. In the end, we want our lives to have mattered, to have been for some thing or some purpose greater than ourselves. And we want to know that we lived it in such a way that it did matter.
But deep within most men is a nagging thought – perhaps even a fear – that the trajectory of their life will fall short, that they are off target, that complacency and fatigue will stall the advance, that their own blind spots will be their undoing. Consequently, wiser men throughout history have sought direction and counsel from other men a little further down the path. This is traditional mentoring where the trusted and more experienced man provides guidance to the less experienced man in pursuit of meaning and purpose.
History offers many great examples of mentor/mentee relationships. Some of these relationships have been more formalized (e.g., apprenticeships, knighthood, coaching), while others are formed organically over months and years. Admittedly, many of today’s more institutionalized mentoring programs fall short due to insufficient direction, standards, and commitment. As a result, today’s cultural premise of mentoring often lacks substance and thus appeal, while the need is arguably as great as ever.
The Whetstone is F3’s response to this very significant, but often unmet, demand for traditional mentor/mentee relationships. “As iron sharpens iron, so one man sharpens another.” Just as a whetstone is used to sharpen the blade of a knife, F3’s Whetstone program enables a Stone (mentor) to more effectively sharpen his Blade (mentee) as they walk through life together. Intuitively, sharpening demands that the whetstone be harder (i.e., made of tougher stuff) than the blade, and the process can be painful to the object to be sharpened. It is not coffee talk. Whetstoning requires friction to be effective, the Stone grinding away accumulated rust and dross from the Blade’s life, leaving him focused with a renewed sense of direction and purpose.
This is not a ‘fix it’ program in that, after considerable time together, the Stone will have resolved those flaws and issues the Stone has identified in the Blade. Both Stone and Blade are flawed and imperfect men. However, given the blessing of more – or a deeper well of – life experiences (not necessarily age based), the Stone has an obligation and the privilege to engage with another man, a Blade, to help him identify and achieve his God-given purpose for being.
An effective Stone must be vulnerable and transparent, an effective listener, committed to the Blade’s journey, an encourager but also willing to speak the Hard Truth when necessary. It involves accountability, shared wisdom and counsel, and a deep sense of earned mutual trust. Through the Whetstone, the Blade is not gaining a new buddy, although a deep friendship may develop over time. The Blade should enter the Whetstone relationship with respect for and patience and trust in the process, honestly assessing his current position and life circumstances with an appreciation for his strengths and his current challenges and vulnerabilities. Assuming a posture of humility and ready to receive from the Stone, the Blade leans into the friction in order to be pruned, strengthened, and sharpened, gradually being transformed into a High Impact Man ready to serve his family and community, and ultimately as a Stone for another man down the line. This is F3’s Whetstone program.

Run/Ruck, your choice

Ok, before YHC forgets, which Folsom won’t allow it, here’s the back blast for Wednesday’s Prison Break. So I roll into the gloom debating wheher or not to run or ruck as usual. To my surprise, there were no PAX on site? Well, guess I’m going solo, wait, here comes some headlights. Ok, well now we have 3. It’s 5:30 so time to roll.

All are going to mosey this time. As we head out from start Sparky rolls in as usual 5 minutes late. Not sure how he can be that consistent? Anyway he will catch up. So, we continue on the normal route around the college and as we are returning by the prison Pastor Clever catches up with Sparky in tow. Today felt lazier than other runs for some reason, but any pace is better than no pace. All return to start with between 3-4 miles of work logged.

COT, Self Family, all requests lifted up

YHC took us out in prayer.

Thank you men for the opportunity to be a part of such a great group. Folsom has really taken off since I started back over 2 years ago. Keep at it and let’s not stop growing. EH every chance you get.

MW ooouuut!

One Year Stronger

June 6th was my 1yr. Anniversary of F3! I decided a couple months back that I wanted to Q at Midoriyama on or near my anniversary and chose 6/7. Here is how it went.

Quick word about my F3 anniversary and how thankful I am for everyone and everything it has brought into my life. Also, mentioned that I may break the rule of “dont Q it if you cant do it” because of a recent hamstring strain.

Warmup:

SSH x 10ic

Pledge

Mosey to large soccer field.

The Thang:

We grouped up in the shade to get out of that infamous Midoriyama heat. I talked about my first post was a Q by Freight where he brought a ball named WILSON. The entire workout was exercises beginning with each letter in Wilson. I came up with my own WILSON exercises to pay tribute to my first post.

W – Werkins x 10ic

I – Imperial Walkers x 15ic

L – LBFC’s x 15ic

S- San Antonio Shuffle (Lunge, Lunge, Burpee, Plank Jack) across the field, LBC’s waiting on the 6 then jog back. REAL CROWD PLEASER!

O- Outlaws x 10ic ea. direction

N – Newton’s Cradle x 20ic

After this is was definitely time for some running drills!

Cant remember them all but I know these were included:

Butt Kicks, High Knees, Bounds, Form Run, Carioca, NUR, Bear Crawls

Of course we had to end the day with a Wojo Relay, and since I couldn’t sprint I changed it up a bit.

Split into 2 teams of 7, all start on same side of field, Run the field long ways then a San Antonio Shuffle at other end, Synchronized Burpee with next guy as the “tag”.

Everyone pushed hard on this.  It was pretty tough. With about 6-7- minutes left we decided to do it again because Slaw loved it so much. No San Antonio Shuffle this time though.

Mosey back to flag. LBC’s for the 6.

COT

Mentioned again how thankful i am for F3 and all you guys.

Annoucements

Nameorama

Prayer requests

YHC lead us out in Prayer

Sound the A.L.A.R.M.s

As Summer vacation gets semi underway, it was a privilege to Q at the Goat.

Pledge

Mosey

Warm Up: First round of ALARMs (Arms, Legs, Abs, R exercise, M exercise)

A- Burpees  5 oyo

L-Lunges 10 oyo

A-Peter Parkers 15 oyo

R-Rocky Balboas 20 oyo

M-Merkins 25 oyo

 

Thang:

Second round of ALARMs: with a partner, Pax 1 performs the exercise, Pax 2 runs a lap; flapjack

A-Dips   100

L-Squats   150

A-LBC’s   200

R-Russian Twists   250 (You really feel it round about number 100)

M-Mt Climbers   300

Third Round of ALARMs: alongside partner-accumulated

A-Alternating Shoulder Taps   25

L-Jump Squats   50

A-Flutter Kicks   75

R-Reverse Crunch 100

M-Moroccan Nightclubs 150 (just for you, Tophat;)

 

Friendship Mosey to street for:

Nerd up the hill/Zombie Walk

Nerd up/Nerd down

Nerd up/Duck walk down

 

Round of Mary back in parking lot. 

Announcements: Convergence on Saturday at 7:00 am at Midoriyama

Prayer Requests

Word:

Remember, in our words, actions..who we are in Christ if we know Him. We are now new creations, and that by His grace alone, we don’t have to-and can’t-work for our salvation. If we have a relationship with Him, God sees us as righteous-not my righteousness, He sees the righteousness of Christ.

Is. 41:13 For I, The Lord your God, hold your right hand. It is I who say to you, Fear not, I am the One who helps you.

Always a blessing and honor to lead!

YHC took us out in prayer

 

 

40 Days Part Deux BB

So Hunchback wanted to get some an early update to the 40 Days of Discipline Part Deux so he could use it for his Toastmasters speech he was working on.  I have had a decent showing this go around but have been slack on posting any updates during these 40 days.  (QFAIL)

However, we got a little feedback from the PAX on Twitter and if you missed it I will summarize it.

Here is what we learned:

From Whoopee:  “Discipline.  The exercise part is not difficult-got others to keep me accountable.  The diet modification is my weakness.  There is no one looking over my shoulder at 3pm when I hear the cookies and chips calling for me.  It’s all about discipline with the food for me.

From Roadie:  I am down 12 lbs.  I owe it to running like crazy and hitting at least 6 or more workouts a week.  A good diet helps.  I can’t say my diet is better than any other but it works for me.

From Def Leppard:  “I’m down 8 lbs. while being injured and not being able to run much.  Several guys help keep me honest with my diet by seeing how hard they are pushing.  Trying to post at a lot of workouts had really helped me.

From Sargento:  I’m down about 5lbs.  My key has been cutting down portion size.  Running 109 miles in May helped too!  I’d say everyone should run more.  (Editor’s note:  he would say that)

As for YHC, the original 40 day challenge helped me be more conscious of what I eat.  Being intentional about getting your workouts in is extremely beneficial.  The variety helps.  I got 37 of 40 days, but didn’t count the 100 burpees in 9:32 I did yesterday because it wasn’t a 30 minute workout.  At least I did something.  The themes I shared with Hunchback are what we can all get better at:  Discipline, accountability, self-control, planning, being intentional, confronting your own weaknesses, developing better habits.  I probably lost as much as I want to without being labeled a “runner” or becoming an Ectomorph.

The other parts of the challenge were a mixed bag.  I don’t think we reached our FNG #’s that I hoped.  I put the EH on several but no one came out.  I have to keep trying.  Although I can’t say I had at least two formal “dates” with my wife, I purchased some new cheap chairs and an umbrella for the deck and we had some good times enjoying the outdoors and a few impromptu meals out together.  That works for me.  She probably wouldn’t want to date a guy like me anyway.

What about intentional acts of service for people?  Treating everyone with respect and kindness?   We need to keep trying harder to do this.

I read Way of the Warrior Kid 2 to my 2.1.  I am almost finished with “The Killer Angel’s”.  I have several other books to read when I am through.  Thanks to our mobile library that is Stroganoff’s SUV, you can get a book to read too!

I heard from some people that they had a week or two of discipline.  That is okay, as long as you keep trying to get better.  If you don’t do anything, you get worse.

The Chief Rock Pushers continue to be Roadie, Hipaa, Huckleberry, and many others not named.  Keep getting after it.

I am looking forward to the next challenge and the summer of F3 in the Gashouse.  AYE!

 

Monk, you or me?

Last week, Monk asked me to Q at the Pub this morning so I agreed and pulled in early eagerly to see an empty parking lot.  Hmmm, I thought to myself table for 1?  After a few minutes here come the HIM’s.   Whoopee barrel rolled out of his truck into the merkin position to knock out his 10,000 for the month.

No FNG’s so we started down Hoffman and I was at the point.  About an 1/8 of a mile I was at the six with Roscoe who was kind enough to hang with me since I am not a runner (but will be someday).  What I failed to tell Roscoe was that I challenged myself to run 4 miles under a 10/min pace.  Well at the halfway point I turned around and Roscoe kicked it into gear to catch up with the others.  We all made it back

During the run, Monk forgot that I was Q and took over, or else he didn’t like where things were going.  )      We said the pledge and he closed out the COT.

 

Here is what you need to know.  Yesterday at Snoballs, Whoopee mentioned that everyone should challenge themselves, whether it is to train for a marathon or work on pull-ups or lose weight.  The only time I listed to him was then and so this morning was my challenge.   Last week I had to walk several times during the 5 mile run so this week I fought it and won.   Best last was 8:52, for me that’s Usain Bolt like.  Thanks for the push everyone.

 

No Weight Vest Required

What a beautiful morning to lead a workout at Snoballs.  There were no FNG’s so we started with the Pledge.

Warm-Up:
SSH 20 IC
Merkins 10 IC

Moseyed to the small hill next to the shelter and playground for a SSH ladder with burpees.  At the top of the hill we started with 20 SSH then ran to the bottom for 5 burpees.  Back to the top for 19 SSH and at the bottom for 5 burpees.  After 10 rounds we went to Soccer Field #1 and performed lunges, then bear crawls, followed by more lunges.  Then we headed to the pull-up bar.  One at a time we were challenged to do as many pull-ups as you can while everyone else was getting a break with some LBC’s.

Moseyed back to the bathroom house when I heard mumble chatter about the walls.  I thought we needed to take a closer look so we stopped for some Hip Slappers.  After walking to perimeter to make sure the building was structurally sound, Whoopee led us.   Then we moseyed to the front gates for 20 derkins and 20 dips.  With time remaining, we headed to the back wall for 20 Dips IC, 10 step-ups (each leg), 15 Dips IC, 10 step-ups(each leg) and finished with 15 Dips IC.

I normally wear a vest during the workout but since I knew the punishment I left it in my truck.  During the COT, Whoopee talked about challenging yourself and here is my challenge to you.   Get a vest and wear it during your workouts.  You will definitely get stronger by wearing one and you have a place to put your keys and phone )

Thank you for allowing me lead.

Slam Ball

15 strong men at Midoriyama for a Canteen beatdown. Swimmer and Floppy Disk went mountain bike riding. I’ll try to remember what we did.

Warmup SSH x 10

Mosey to the first soccer field. Awaiting were 2 tractor tires and some cinder blocks and we carried (2) 30 lb. Slam balls. We split into 2 teams. First guy on each team lifts the ball over his head and slams it on the ground 5 times, then flips the tire 5 times, runs to the end of the field while the next guy slams the ball until each team is finished. Rinse and repeat except this time adding 5 push ups and carrying 2 cinder blocks to the tire flips and slam balls. Ouch!

Next up was 4 corners with 15 merkins, 15 squats, 15 Xmen crunches, 15 American hammers with karaoke on the longer field lengths and nur (run backwards) the shorter lengths. Rinse and repeat. Some decided to also sing karaoke as they ran it. The guy singing Randy Travis was pretty good! Reba McIntyre and Meatloaf needed some work. Throughout the workout Slaw kept trying to distract the Q requesting burpees but the Q stated firmly, NO Burpees!

Mosey to a hill with the slam balls and split back into 2 teams. Bear Crawl up the hill pushing the Slam Ball and when you got to the top, let the Slam Ball roll back down to the next guy. Rinse and repeat. Several of the Pax had their bear crawl form questioned.

Mosey back to the flag stopping at each light pole for 15 merkins. Back at the flag for 6 MOM. Freddie Mercuries, Flutter Kicks, Crunchy Frogs and some kind of cross over merkins.

Announcements
Convergence at Midoriyama this Saturday June 9th at 7 a.m.
Forge Bible Study Wednesday nights at Grits N Greens at 6:30 p.m.
Saturday, June 16th at Folsom is the 2.0 workout at 7:00 a.m. followed by breakfast.

COT
Sidecar requested prayer for the Self family. Tiger requested prayer for a family who lost a child to a sudden illness. Def Leppard’s son and there may have been others missed. Lift up each other.
Great to have some newer guys to Midoriyama, Mario and Step Down. They are pushing hard.

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