F3 Gastonia

Fitness, Fellowship, Faith

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What route will you take?

January 3, 2018 / / 0 Comments

Def Leppard reached out last week to see if I wanted a Q after the New Year, is that a real question?  Of course!!! Let me have Tuesday, the first Q at Midoriyama after the New Year.  Defib and I got in some EC but it was really to get our bodies warmed up on this frigid night.  With time approaching, I put on a new shirt that my M and 2.0 got me for Christmas…it reads “I AM THE PIZZA MAN”.   The 16 HIMs that showed for the Pizza Man delivery really liked it.  17:30 hits and it’s time to begin…it went like this:

Warm-up:

SSH X 20 IC

X-Factors X 10 IC (Definitely a crowd pleaser)

10 Burpees OYO

Now with the warm-up complete, let’s mosey.  QIC had keeping it moving on his mind but also wanted to work some hills into this delivery.  We moseyed to the asphalt hill that takes you down to the lake for Triple Nickel.   The PAX were to perform 5 burpees at the bottom of the hill and 5 WW1s at the top….rinse and repeat 5 times.  Not much mubblechatter while doing this but what the Q was pushing was that no matter what obstacles you may face in your life (Hills tonight),  you have two choices…turn the other way/choose another route or to push through it and do everything you can to make you better and make the best of the situation.  Great work by the PAX!!!  With that complete, let’s mosey back to the parking lot for Route 66.  Now that basketball season is in full swing, QIC wanted the PAX to feel the pain of Duke so Bobby Hurley’s it is.  Definitely a crowd pleaser…let’s mosey to another parking lot for 11’s.  One side of the parking lot we performed Mike Tysons  and the other side curb squats (or Tiger get ups).  Thanks to Tiger for introducing these to me during his VQ a couple weeks ago.  With time nearing, the PAX heading back to the flag for 22 for the VETS lead by Oompa.  Time!!

Great work by all the HIMs that posted today!!  Just remember that in all aspects of life you will face obstacles and the question is…will you choose a different route or face them heads up, push through, and make the best of every situation??   Hopefully with faith in the Lord and ALL the support that surrounds you; you can conquer any obstacles that you face!!!  Thanks for the opportunity to lead such a great group of HIMs!!!

Until next time Pizza Man is OOOOOOUUUUUUUTTTTT

 

Announcements:

Forge on Wednesday nights 6:30-7:30 @ Grits and Greens in Lowell.

Joe Davis – Jan 6th

Rooster – Jan 20th

Prayer Request:

Ariel’s daughter, Rusty and Family, PAX on IR, Glenn Jackson, and any others that I missed or weren’t mentioned

Keep moving!

January 2, 2018 / / 0 Comments

Jumped in the truck this morning to see 7 degrees ! When I pull up at folsom, Volt is ready and waiting!

Warm up …

SSH

Wind Mills

Time to mosey! Run to the top of the park for the pledge! Then move to the parking lot next to the flag, starting at the first curb 10, 20, 30 squats sprinting in between. Next, given pizza mans orders, 100 merkins! We spread them out knocked out 25, then moseyed to the ball fields 25 merkins, moseyed to the ponds 25 merkins, while at the lower parking lot 5 burpees at the 4 corners! Mosey back up to the flag for 25 more merkins! Mosey back to the truck!

If you deer hunt, you know the best time to go is when it’s cold, because the deer are gonna be moving! Now I know why they do!

Announcements: Joe Davis this weekend, Wednesday night 3rd F “The Forge”  at grits and greens from 630 to 730!

Prayer requests: my dad/ those that couldn’t make it out this morning/ all of us, that we would be a light that points people to Christ!

 

 

Birthday Bonanza

January 1, 2018 / / 0 Comments

I joined F3 about 2 1/2 years ago and remember thinking sometimes during name-o-rama that eventually I would get… have… to hear “respect” after I said “Monk.” It was my good fortune to turn 50 when a New Year’s Day Convergence would turn out so many HIM to lend their voices on a very cold day.  My thanks to Gastone for setting it up so nicely and sharing the Q. And Happy Birthday to Pockets today as well!!!

Gastone started us with a simple warm-up … probably a good idea for a New Year’s morning workout: 50 SSH + a roundabout run into the park and down to the field below the picnic shelter. No splashy merlot in this crowd!

Then we partnered up and did 10 reps of partner durkins, a run up around the picnic shelter, 10 reps booyah merkins, rinse & repeat 4 times for a total of 50 reps each.

Then Gastone explained the 50 theme, and I took the Q to the next soccer field for my part.

I had been thinking for a couple of days that I’m now old enough to look back over my life … by the decade! I also thought it would be a good idea to recognize (and share w/ the PAX) one blessing from each decade that is still with me today.

First, I started playing guitar when I was 8. Lots of fun then and now, it also taught me how to listen. With no internet to look up the (wrong) chords, I used cassette tape and the rewind button to figure out songs. Not that I’m a great listener today, but it helped.

Then I relived the glory days and gave the PAX an 8 minute workout to Stairway to Heaven: 1 exercise / verse for seven verses (mountain climbers, Bobby Hurleys, burpees, flutters, shoulder taps, Freddy Merc’s) + seal jacks (w/ air guitar option) for the guitar solo, and flying squirrels for the last verse. Stairway had one added benefit: strong contribution to Whoopie’s music reeducation course, though I’m pretty sure the lesson was lost b/c he kept mumbling things about George Strait.

Second, a set of blessings spanning three decades: During my teens, my parents divorced (not the blessing), but I didn’t lose faith in marriage and family. I thought there must be ways for families to live well together and that if I paid attention I might learn something. In my twenties I came to the conclusion that I believe in God and that if I were going to call myself a Christian I should try to learn what the meant and try to live like one. In my thirties, I married Julie, and we started raising our three daughters. Sometimes you carry your spouse and children; sometimes they carry you; doing things to build trust makes the carrying easier.

The next exercise was, of course, the Partner Carry followed by wheelbarrows the length of the field. Next the Three Amigos was … um… “Omaha’d.”

Third, the latest decade: F3! 2 1/2 years ago there were habits about my health, thinking, and relationships that were, as we say, completely stupid and utterly pointless. F3 has a way of turning CSAUP into something meaningful and has for me.

To thank all the PAX for their contribution, we had a mini-CSAUP. PAX divided into two teams, each with a volleyball at one end of the field. First team to volley the ball to the other end wins. Each HIM performs a burpee after hitting a volley and rejoins team. If ball touches ground, entire team locks arms and lunges backwards 5 paces.

Return to Snowballs for dying cockroaches and a Gastone flutter kick fiesta.

My thanks to the 33 HIM who turned out and helped me begin a great birthday!

Monk

 

What a day for his glory!!

January 1, 2018 / / 0 Comments

11 Pax came out on a cool afternoon day after celebrating our saviors birth. We had a rough go at this workout a few weeks back so I reran it with a few tweaks. With that in mind we start.

Pledge

Warm up all in cadence

10 x Don Quiotes

10 x SSH

10 x Cherry Pickers

With that we are off. Mosey to the trail across the road, stop at the entrance and do 5 Burpees. Mosey through the trail and do 5 more Burpees back at the end of the trail. Mosey back across the road. Start at the beginning of Tower road and mosey to the first light pole, do one squat. Mosey down Tower Rd adding one more squat at each light pole until we reach the big track. 14 light poles I think. 285 Squats.

For all the Carolina fans we started a Bobby Hurley Mile. 12 Bobby Hurleys and one lap around the big track. Rinse and repeat until time.

Mosey back to the start doing descending Hillbillies (since Def Leppard couldn’t make it out) at each light pole starting with 20 at the first.  With some time left Freight called out 100 LBCs for the monthly challenge. Then Slaw called out 22 for the Vets. The mumble chatter was great as always. Thank you guys for pushing me.

Announcements and prayers request. BOM

 

I shared with everyone how I’ve been trying to hold on to past traditions. I’ve learned through this last year that its ok to let go of people who have passed on and old tradition. We need to keep our eyes focused on the God and Jesus’s teachings. When he has other plans for us, we sometimes try to fight those plans. We just need to pray about it; most of all listen to those prayers. Love you guys. Be safe out there in the gloom.

 

The Buck stops here

December 30, 2017 / / 0 Comments

It was a great day to post to an F3 workout in the Gashouse.  Short Sale and I EH’d a friend to come to the workout and Short Sale even picked him up this morning.  Actually our friend’s M and 2.0’s were giving him grief so he couldn’t back down.  His message to us the night before was and I quote, “kill me now”.  I tried to think of a scalable beatdown that would be appropriate for all fitness levels.  Partner work seemed to be the best so I borrowed and modified a favorite from C-Span and set out some coupons a little early.

A total of 16 showed up with two FNG’s.  We also welcomed back Emoji who made his first post last Saturday.  T-Square brought a 2.0 with him to share the Gloom.  A brief disclaimer and introduction to F3 (it’s free and money back guarantee) and we began the warmup which included SSH, Appalachian Americans, Squats, Merkins, and LBC’s.  Since the painlab was closed we descended onto the nature trail and to the flag for the Pledge and a countoff and second core principal (peer led).

Then we were off to the FPC newly paved parking lot.  YHC began to introduce the “Thang” when he saw TimeFrame and Google coming up the hill.  No one including me realized they were back there (Q-fail).  The first lesson of TheTraveler’s Gift was shared.  “The Buck stops here.”  Stop making excuses for yourself. F3 is available to all men.

There were ten parking spaces with written exercises in each space.  Partner up and get to it.  Partner one runs a lap around the circle while partner two performs the exercise for cumulative combined reps.  The exercises were: 100 Jump Rope, 100 LBC’s, 100 Merkins, 100 Flutter Kicks, 50 burpees, 150 Squats, 100 dumbell shoulder shrugs, 100 shoulder taps, 100 Seal Jacks, and 100 Mountain Climbers.  The lesson of this is that in life everyone goes through the same things at different times.  It was a good push and even though our FNG QT said during a lap that he blacked out we all made it through without anyone splashing merlot.

Next we moseyed to the Grier track.  Partner One runs to the middle of the field and touches the football (YHC placed it there before the workout) and back to partner two who is lunge walking the track.  Whoopee stole the football so we had to take it back to the field.   We completed about half a lap but due to time we Omaha’d and moved on to Frisbee throws.  FNG QT threw the Frisbee onto the field and all the PAX chased it and then completed 10 burpees.  They repeated something like this again while Whoopee and I placed the cones that Short Sale brought to outline the football field.  We broke into two teams and played Ultimate Frisbee rules football for the remaining time.

Team one was superior to Team two today.  I think they had more players and they had JJ who was always in the right spot to make a play.  Plus the usually gentlemanly Stroganoff had on a company futbol jersey with number 90 like Julius Peppers and was handchecking more than Harvey Weinstein.  Emoji was in full momentum and almost crushed JJ into a little Reddick meatball but somehow JJ survived.  T-Square was a chameleon and kept pretending he was on Team two who kept throwing him the ball.  Next time we will play shirts and skins to better differentiate the teams.  By all accounts of Team two Emoji caught the game winner however Team One threw the challenge flag and it was overturned as Emoji had stepped out of the back of the endzone.  Team one quickly capitalized on the lull in the action and caught team two resting and threw several strikes down the field for the win.  As we collected the cones and moseyed back to start the bells were already ringing, signaling the end of the workout.  (Q-fail #2)  We circled up and named out FNG’s “Paw Paw” and “QT”.   At some point I covered all 5 core principles of F3 and got to the second lesson of The Travelers Gift…”seek wisdom”.  We should all strive to learn all we can from each other.  The more you know the more you realize you don’t know.  That brings on more humility and makes us more open to listening.

We had a large number at Coffeerama and we learned that Emoji has claustrophobia and that QT once crawled up the Grand Canyon on his hands and knees in the dark while getting soiled in Donkey scat.

Prayer requests go out to T-Square’s M and there was one more that I forget (Q-Fail #3) but I remembered it as we closed in the COT.

I am thankful for my F3 brothers and look forward to 2018 and the continued stories of changed lives and community impact.

See you tomorrow for a run at 0630 at either the Coconut Horse (Harris Teeter in SWGA)  or Common Ground in Stanley (NOGA?  EAGA?)

I Got It, You Take It!

December 30, 2017 / / 0 Comments

There were 19 on the schedule to Q this morning, but ultimately YHC showed up with biggest weinke and was given the honor.

Keesh and Pizza Man were finishing a run, but were scared when they found out YHC had the Q and backed down.

We moseyed to Hawthorne for a triple nickel.  Burpees at the bottom and monkey humpers at the top.  Flush, Tool Time and Boudin all thought it was a triple triple, but were quickly corrected.

Then we moseyed to the back of the middle school for a little wall work.  It went something like this:

30 second wall sit
10 hip slappers
40 second wall sit
10 hip slappers
50 second wall sit
10 hip slappers
60 second wall sit
10 hip slappers

Then we partnered up and did some Dora 1-2-3 with a couple extra exercises, so essentially some Dora 0.1-0.25-1-2-3:

10 pullups (each)
25 leg throws (each)
100 merkins (combined)
200 squats (combined)
300 LBCs (combined)

It was now time for some Corewood!  Tool Time did some “back seat driving” and was highly critical of how YHC ran this portion of the beat down.  Here are the exercises we did:

Crunchy Frog
Heels to Heaven
Pretzel Crunches
Dying Cockroaches
American Hammers
Freddy Mercuries
Protractors

Short mosey back to the flag for the pledge where Pizza Man met up with us after what I believe was his SECOND run this morning!

Being that this was the last workout of 2017 at the Yank, I decided to mix in some 2017 trivia.  Some things we learned – The one hockey question I had was answered correctly, but not by Tool Time.  Tool Time thought Bitcoin showed a 1,792,632% gain during the year.  And the pax do not know their horse racing.

Announcements:

  • Speed for Need race next week
  • Convergence at 0700 at Dark Knight/Pelicans/Snoballs/Martha’s on 1/1
  • Rooster marathon relay 1/20

Prayer Requests

  • Rusty and his family
  • Amy and her family

COT

 

Thanks guys, I had a blast!

 

Wool Socks, Bandana, and Pants

December 29, 2017 / / 0 Comments

YHC pulled in a little early this morning and was unsure who would post in the chill today. Volt did commit last night on the Folsom chat so YHC knew we had at least one with me in the cold. YHC decided to improvise a balaclava with and old bandana i had laying around. Volt shows up this morning with new workout pants, I’m sure that he has never posted in pants before this morning.  Sparky shows and said he broke out his wool socks and was glad he did. 05:30 hit so let’s get moving so we can stay warm.

Warmup :

15 SSH

15 Hillbillys

10 Gravel Pickers

 

Thang:

Mosey to the flag for the pledge, then hit the parking lot across the entrance road for some curb work.  10 merkins at start and going up 10 at every curb with a return to start after each exercise ending at 40 on the last curb. Next exercise was LBCs and finally Squats. With a lap around the parking lot to finish.

Mosey to the parking lot at the turd shack for some Bear Crawls with 2 merkins on every third line, then hit the turd shack for 3 sets of donkey kicks and Freddie Mercurys X20 OYO. Mosey the long way back to start.

 

Announcement’s: Joe Davis Run

Prayer Requests: Each other, our kids, and sick loved ones.

 

YHC took us out.

 

Strong work from Volt and Sparky this morning, Sorry but YHC wasn’t feeling great today so it was somewhat of a light workout. Thanks for the opportunity to lead today, always an honor to do so.

 

Midoriyama Music (kinda, but not really)

December 29, 2017 / / 0 Comments

It’s starting to get pretty cold at Midoriyama in the evenings. YHC had a weinke ironed out that involved coupons (real shocker), but Omaha’d due to colder weather. The PAX must stay motivated and moving to keep from getting cold. All the discussion about the musical tastes of certain Gashouse PAX had YHC plan a musical themed weinke. As we circle up and get ready to begin, Wojo rolls in with his 2.0 Luigi. Great to meet you, little man! After a call from Madoff telling YHC he was stuck in traffic and coming in hot, we get going.

Warmup:

  • SSH x 10 IC
  • Imperial Walkers x 10 IC
  • Grass pickers x 10 IC

The Thang:

YHC borrowed his 2.0’s bluetooth speaker for Flower by Moby (the bring Sally up, bring Sally down song).

Starting in high plank position, drop to low plank when we hear “bring Sally down” and back to high plank when we hear “bring Sally up”.  Madoff rolls in about halfway through the song. This seemed like an excellent way to start the workout. It was! All mumble chatter from Nantan- elect ToolTime was shut down about halfway through the song!

After what seemed like an eternity, the song ended and the PAX quick moseyed to the 120 yard (thanks for the correction, Madoff) soccer fields at the back of the park for a Whoopee favorite- Red Barchetta (because he really appreciates Rush, but their music still sucks). Whatever. It goes like this:

Goal line-to-goal line sprint, 100 SSH (single count) sprint back to original goal line, plank for the 6

75 yard sprint, 75 Mountain Climbers (count right leg) sprint back to goal line, plank for the 6

50 yard sprint, 50 LBC’s (single count) sprint back to the goal line, plank for the 6

25 yard sprint, 25 Mericans (single count) sprint back to goal line, plank for the 6

10 yard sprint, 10 Burpees, sprint back to goal line, plank for the 6

After a count off, another quick mosey to the small soccer field and line up at the bottom of the hill for Stairway to seven.

At the bottom of the hill, each PAX performs one Burpee, one Diamond Merican (no steps to perform incline Mericans). Run up the hill, perform one squat. Run back down the hill, rinse and repeat except increase one rep per exercise until 7 of each are complete. This was a good crowd pleaser. Wojo had Luigi off to the side showing him the moves and getting some extra cardio in. Great to see a 6 year old out there spending some quality family time with his dad! YHC predicts Luigi will be the anchor man for ANY relay race he enters as he gets older! The apple doesn’t fall far from the tree! Great work, little man!

Mosey to the playground for 3 rounds of:

5 pullups

5 Mericans

5 Burpees

After planking for the 6, Mosey back to the flag where YHC whips out the ol’ speaker and plays Flower again! Leg raises/lowers were performed instead of Mericans. After song complete, a couple minutes of Mary including:

Oompa Loompa- Cross Crunches 20 each side

Ash Pond- 100 American Hammers (single count, but brutal anyway)

Mr. Bubbles- 10 Mericans

Ariel- 20 LBC’s IC

22 for the Veterans

PLEDGE

COT:

Announcements:

  • Nomads are heading to Hickory on 12/30. Freight is setting it up.
  • New Year’s day convergence 1/1/18 at  the Black Knight
  • Joe Davis Run 1/6/18 in Fort Mill, SC (sign up!)
  • Rooster marathon relay race 1/20/18

Prayer Requests:

  • Rusty (ToolTime’s M’s co-workers’ brother) his time on earth is short
  • Wojo’s father-in-law
  • PAX on the IR
  • Our new Gashouse Leaders as the new year begins

YHC took us out in prayer.

Once again, it’s an honor to lead my brothers once again! Thank You, gentlemen! Great work and drive by all. Nobody quits. Nobody.

Don’t let the cold weather prevent you from posting with your brothers. They need you out there in the gloom. Keep pushing the rock!

Slaw

A Woodpecker

December 29, 2017 / / 0 Comments

The question was, how do you get a tree pregnant?

What did Mrs. Clause say to Mr. Clause after looking at the weather forecast?   Rain dear (reindeer)

Ok, 25 degrees and a brilliant start to the morning.

WARM UP:

5 Burpies to the train.

50 Side Straddle Hops, 15 Squats, 20 LBCs, 20 Mountain Climbers, 10 Imperial Walkers

PLEDGE

THANG:
Mosey to the the wall:
Wall sits
Wall sits + Moroccan Night Clubs
Wall sits + Moroccan Night Clubs + Marching
Wall sits + Shoulder Presses + Marching

Mosey to the parking deck:
40 Merkins, 40 Squats, 40 LBCs, 40 Flutterkicks
Mosey up one deck
30 Merkins, 30 Squats, 30 LBCs, 30 Flutterkicks
Mosey up one deck
20 Merkins, 20 Squats, 20 LBCs, 20 Flutterkicks
Mosey to the bottom

Mosey to the parking deck:
40 Mountain Climbers, 40 Freddie Mercury’s, 40 Monkey Humpers, 40 LBCs
Mosey up one deck
30 Mountain Climbers, 30 Freddie Mercury’s, 30 Monkey Humpers, 30 LBCs
Mosey up one deck
20 Mountain Climbers, 20 Freddie Mercury’s, 20 Monkey Humpers, 20 LBCs
Mosey to the bottom

Mosey to the parking deck:
40 Sumo Squats, 40 American Hammers, 40 Plank Jacks, 40 Dying Cockroaches
Mosey up one deck
30 Sumo Squats, 30 American Hammers, 30 Plank Jacks, 30 Dying Cockroaches

Mosey back to pavillion
20 Sumo Squats, 20 American Hammers, 20 Plank Jacks,  1 minute of Dying Cockroaches

“Two shoemakers got married because they were sole mates.”

“What did the sock puppet say to the sock? Looks like you could use a hand.”

 

Now I know my ABCs, aren’t you very proud of me!?! (Goat Island)

December 28, 2017 / / 0 Comments

YHC contacted site Q Dolph Wednesday evening to see who had the Q Thursday at the Goat. An idea had come to mind and YHC wanted to share it with everyone. This meant that Dolph postponed his beatdown until a later date. You’re welcome men. This is what I remember…

WarmUp:

Moroccan Night Clubs x Infinity at high speed IC until Short Sale came in hot

Mosey to the bottom of the lot where there was light to see my weinke for The Thang.

Alphabet Soup: Go through the alphabet picking an exercise beginning with each letter. So much fun!!! All exercises would be completed with 20 reps (or some version of counting YHC felt was appropriate).

A – Alternating Shoulder Taps IC

B – Burpees OYO

C – Carolina Dry Docks

D- Daniel Sons IC (awesome!)

E – E2K IC (look it up)

F – Fairy Jacks OYO

G – Gorilla Humpers IC (ouch)

At this point YHC was notified that he hadn’t given a disclaimer. I am not a professional. Any recommendations are merely suggestions. Is your V sandy?

H – Hip Slappers IC (this is where the counting started to slide)

I – Imperial Walkers IC

J – Jack Ass Merkins (not nearly as easy as you would think)

K – King of Hearts (whiny mumble chatter was shared by more than one PAX)

L – Lt. Dans (more mumble chatter because YHC moved from his start position but stopped, half the PAX kept going, the rest never moved)

M – Mountain Climbers IC

N – Newton’s Cradle IC

O – Outlaw (10 each direction)

P – Peter Parkers IC

Q – Quadriphilia (performed on the best hill available to the song Black by Sevendust)

R – Rosalita IC

S – Side Straddle Hops IC

T – The Chinook IC

U – Up Straddle Hops IC (10 each leg)

V – V-Up Roll-Up IC kind of

W – Werkins OYO

X – X Factor IC (this was a real crowd pleaser)

Y – Yeah! (performed to said song by Usher, Ludacris and Little John – YHC felt this was a much better choice than the slow, boring country song listed in the exercise register. The PAX would hold the Al Gore position and do a squat every time Yeah was said. Good times!)

Time’s up but the PAX didn’t feel it was right to end without finishing! AYE!!!

Z – Zebra Kicks OYO

Prayer requests: Coworker of Mayor and Dolph passed unexpectedly. Please keep his family in your prayers.

Announcements: Joe Davis run, New Year’s Day workout at Martha’s House

Thank you for the opportunity men. I appreciate you putting up with me!

Sargento out!

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