Fitness, Fellowship, Faith
17 HIMS showed for this 75 degree “spring run” 1730 lets mosey 3 mile run. Stop at top of Lake hill. Roadie tweeted lastnight prove you can do more than run haha…1 merkins at top of hill 1 burpee at bottom climb until you get to 5 1.5 mile hill run 4.5 miles for the day great work men..hope we broke those new shoes is roadie.
Announcements:
Warmarama:
S- ssh 25ic
T- tomahawk 15ic
O- overhead squats 10sc
R- rocky balboas 15ic
M- Moroccan Night Clubs 25ic
Pledge
The Thang 1:
Dora 123 at the loading docks
100 merkins
200 lbc
300 squats
The Thang 2:
Crossroads: 4 way crossroad in front of school aka round about.
Road one: 10 merkins
Road two: 20 squats
Road three: 20 lbc
Road four: 20 mt. climbers
At the center before taking other road 5 burpees
Mary:
All 11 pax named an ab workout for a 10 oyo or 10 ic count.
Time:
16 HIMs posted at Midoriyama to better themselves. Great work by all!!! If you never have posted at Midoriyama…come on out cause the weather is getting good. 17:30 is here…it went like this…SHOW TO KNOW!!!!!!!!!!!!!!!!!!!!!!!!!!!
Announcements:
Thanks for the opportunity to lead!!! Hopefully you got your money’s worth….until next time Pizza Man is OOOOUUUUTTTTT!!!
YHC showed up and Gastone was already getting some work in. At 5:30 we started with the pledge and then we ran. Some ran 5 and some ran 3 and a half. During the run, Clavin was on a mission to clean up Gastonia and Adopt a Highway. If anyone is missing a Jaguars license plate or an NC plate, talk to Clavin he found them on Hoffamn Road. Next week he may bring his metal detector and look for coins 🙂
I have been recovering from several ailments and send thanks to those who pushed me today. Great work by everyone!
Prayers: Monks family, Timeframes family, Hushpuppy, Kiwi and the grieving families in Florida.
YHC rolled into the gloom at Folsom expecting another big crowd. To my surprise, Roadie was the only PAX present. No doubt Volt and Montross would post, but where is everybody else? Fartsack kept them forming hitting the DRP. 5:30 hits………
warmarama
SSH, Hillbillies X15 IC
pledge
thang
Mosey…….again, No Weinke and YHC noticed 2 PAX had some new pavement buffers. Let’s break them in. Like I said, Mosey. Oh crap, here comes Hank rolling in hot taking our side views off. He caught up. now continue around the park until we hit the lower shelter which was just over 1 mile. Nice work men. Grab a bench for DIPs, then Merkins, step ups, Freddy Mercury’s, x20 IC. Enough of the shelter, let’s mosey again for another mile and end up at the tennis courts. Line up for some Agassi’s. Run suicides with of each court, but NUR back to start for escalation burpees. Mumble chatter was strong here. YHC hates to NUR, the bumb leg doesn’t care much for it either, but it’s good work. With .5 miles shy of a total of 3.1, Q calls laps til we hit the 5k mark. Fellowship mosey back to start.
Announcements; Snowbird, F3 Dads 2.0 event, Community Foundation run April
prayer lifted up and YHC took us out
thanks again for the opportunity to Q. Folsom has come a long way when it comes to running. Way to keep pushing and get stronger men!
It all started on Monday morning when Hurricane Gastone came through snowballs with very little consideration that at some point in the day we may need to use our legs. This workout caused me to whine a little more than I would like. After the beat down of epic proportions had been administered the question of who is going to fill the open Q opportunities arose and several volunteered, mostly to avoid another beating like we had just received.
After the Cot I was chatting with the Hurricane himself and he was telling me that we should find what it is that gives up the most difficulty and do it until it gets easier. This was a great piece of advise and got me to thinking about what in life is good and healthy that gives the most difficulty, or the dragons that we all need to slay. We all have them.
As far as the workout goes and according to the regular mumble chatter during them it was evident that the PAX and myself had some common dragons to slay.
5:30, let the slaying begin:
Pledge
20 SSH (IC, 4 count)
20 Goofballs (IC, 4 count)
5 Burpees (oyo)
Mosey to Gastone’s Hill. This was the site of the brutal beat down from just days before.
5 burpees x 12 mailboxes = 60 burpees
At the top of the hill;
50 LBC’s
10 Merkins
Coming back down the hill and at the mailboxes;
20 Monkey Humpers
20 Squats
20 Monkey Humpers
20 Squats
30 Monkey Humpers
30 Squats
40 Monkey Humpers
40 Sqauats
30 Monkey Humpers
30 Squats
20 Monkey Humpers
6:00– Whoopee had to leave.
Mosey to the Doller General parking lot;
Bear crawl across side parking lot, 10 Squats, crab crawl back x 3. (Clavin got some EC here and did a 4th round.) We have some different dragons it would seem.
Mosey across Food Lion parking to stairs where we jumped 2 footed up the stairs.
Continue to curb in front of old Harris Teeter/Lowes Foods where we jumped 2 footed x 10.
Mosey back to Snowballs for a wall sit until the 6 arrived.
50 LBC’s
Gastome led Flutter Kicks til 30.
Times up, Dead dragons. Whoopee said during the workout that they never stood a chance.
COT
Announcements;
2nd F at Lake Wylie Bowl and Bounce for the families this coming Friday. Please contact Sargento so he can reserve the lanes.
YMCA workday this coming Saturday morning at 9.
Sunday F3 Dads at the Chutes at Crowders Ridge. Please sign up online. Just google “chutes Crowders Ridge” at you will get there.
April 14 Speed for Need Community Foundation run. Please sign up online. It’s $20 plus a $2 fee. Please select speedforneedf3 in the drop down for affiliations.
If you know someone who used to come to F3 and you haven’t seen them in a while, a Kotter, shoot them a call just to say hello.
Prayer,
Kiwi to return.
EZ Rider
Us, families, and communities to be protected from the adversary by the Armor of GOD.
Moleskin:
The point of the workout for the day is that we all have our own unique set of dragons. It may be big or small. Some thing of activity that is difficult. If we can meet that challenge with the vigor and enthusiasm that was shown by all of the awesome gentlemen known as the PAX, we can move that much closer to being the HIMS that out familys, communities, employers, and friends deserve for us to be and that GOD is calling us to be.
The pleasure and honor was all mine this workout guys. You are all an inspiration to me.
Aye!
Timeframe
The High Intensity Interval Training wasn’t the only treat in store for the pax this Valentine’s morning…..I serenaded them with a “today’s top 40 hits station” via Youtube.
The mumble chatter ensued immediately because what group enjoys top 40 hits more than a bunch of middle-aged, Caucasian, white-collar men from the south???
Warm-Up:
The Thang:
Interval Abs Circuit x 2:
Speed Circuit x 2:
(Insert more mumble chatter about bad Q idea…)
Hey, my pudgy grandma jogs a few marathons every year, but what do you see Usain Bolt or Lebron James running? Who’s body would you rather have? Sprints accelerate fat burn and build muscle. (Annnnnnnd Q’s back won’t allow me to “pound the pavement” for over an hour anymore so this is my tantrum towards all the long distance runners that surround me in F3.) Jealous tantrum over. Back to the workout…
Lat builder Circuit x 2:
Mosey back to Sno-Balls – stopped for 6 and did LBCs
Pledge, announcements and COT.
Hope no one is too tired to take care of the Ms tonight on Valentines Day! May have seen a few panic-stricken eyes when I announced the date and mad dash to florist as pax exited parking lot!
Thanks for the push brothers! Aye!
We’ll do worst merkins ever and burpie broad jumps within 5 minutes of one another.
This one started a minute or 2 late, but we definitely made up for it with a shoulder buster routine.
If you haven’t Q’d downtown, sign up. There are so many different places to go and routes to take, we shouldn’t see a similar workout for 6 months. And away we go…………………
WARM UP
20 Side Straddle Hops IC, 10 Merikins IC, 10 Plankjacks IC, 10 Peter Parkers IC, 10 LBCs IC, 20 Flutterkicks IC
Mosey and mosey 4 blocks to Piedmont Charter front steps.
Partner Up.
1 runs up all the steps to the front door, knocks out 10 sumo squats.
Partner hits DERKINS.
SWITCH 2 rounds.
Dutch Skate half a block to a previously empty parking lot.
15 Dips IC
Burpie Broad Jumps 8 lines – 2 rounds
15 Dips IC
Freddie Mercuries 10 IC
10 Dying Cockroaches IC
10 Crunchy Frogs
Mosey around to back of school
Partner up
1 partner runs around the building, down the block and back to the parking lot.
1 Partner hits the worst merkin ever. 1 wide, 1 regular, 1 diamond – repeat.
Initially, I said 50 total, Omaha’d to 2 rounds, because I can.
5 Burpies
Wells Fargo
Monkey Humpers
Sumo Squats
Wall Sits – Led by Slaw
Mosey to Pavillion.
Deep Sea Divers.
I left my phone at home, didn’t record name-o-rama. Help me out guys, I have 2 names missing.
So by now hopefully most of you are getting into the groove of eating better and making yourself get more workouts in that you would normally do. Great work! I am inspired to hear from some of the PAX on Slack that they are meeting and/or surpassing their goals ahead of schedule. I hope that these little changes that produce big results become habits.
Just as in the fitness part of F3, modify as needed. This may mean don’t put sugar on your strawberries. Add a splash of sweet tea to your unsweet tea if you have to have it. Get a sweet potato instead of a mashed potato. Try cinnamon instead of brown sugar in your oatmeal.
Keep up the routine of having that protein shake ready as soon as you finish your workout. Try to get enough sleep so you can recover more fully and be the best version of yourself. Don’t compare yourself to another PAX, compare yourself to who you were yesterday.
Dr. Jordan B. Peterson has a new book titled “12 Rules for Life: An Antidote to Chaos.” One of those rules is to make friends with people who want the best for you. I have seen that in action this past week. Sargento and Quiche’ are helping me and to that I say, “Dilly Dilly”
Don’t get discouraged if you feel as though you hit a plateau. Keep up the great work. We are over halfway there!
So the PAX gathered with more than a threat of rain to run the 5 miles of the Coconut Horse. It was 67 degrees and sort of muggy but there was a fairly strong breeze that kept things cool. As we gathered our humble Nantan whispered to me that I was the Q. Thanks for the advance notice! As there was one minute to spare I declared my status as the Q and then we moseyed off into the Gloom at 0630 sharp.
We started out with fairly brisk pace but it was still conversational. YHC, Tool Time and Whoopee were honored to be running with Remo towards the front when Whoopee challenged us to come up with words of wisdom to share with Remo since there are decades separating our ages. Some wisdom was imparted at this time. Remo is inspiring us with his preparations to go to USMC boot camp in April. We are living vicariously through this fine young man.
The Nantan then challenged us to quicken the pace through the downhill section towards the Greenway. The pace was almost jailbreak speed but slowed a little once on the Greenway. Especially when we realized the creek had overflowed its banks and deposited several large mounds of silt and mud which were hard to see at that time of the morning. Madoff and Messi were fast and steady as always and most of the group stayed close.
As we continued on the Greenway, three shadowy figures appeared ahead and it was almost time to set up a flanking maneuver except we recognized them as Pockets, Oompa Loompa and Hipaa who had taken the Hudson cut. The groups continued on towards the goal of finishing the run and despite a headwind we got to the end. Whoopee snuck up behind me and went for the pass on the home stretch and then went back to pick up the six. I started after him and after a while began wondering if he was just running home. Fortunately we then found the six and the entire group finished together. A quick COT was held just as the rain began pouring down. Four stayed for Coffeerama and Whoopee took care of the check. #classact (Hipaa is a HC for next week…YHC threatened a convergeanace coffeerama next week at 0715!)
There was some serious brainstorming ideas that came out of Whoopee. Perhaps a future event that would involve first and second F’s and a large body of water. Remo declared that although he trains M-F at the recruiting station, when he posts to F3 and gets around the PAX he comes away refreshed. Aye brother!
Until next time…
Roscoe
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