F3 Gastonia

Fitness, Fellowship, Faith

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Inchworms and Broad Jumps

December 21, 2017 / / 0 Comments

The guys started showing up around 5:20 a.m.  I noticed a few cars, but its not how many cars show up its how many people get out them. 2 cars 5 PAX. The Stanley crew showed up in one vehicle than began ribbing each other about who lived in the nicer neighborhood.

Let’s do this!

Pledge

Warmup: 400 meter run to get the blood flowing.  There was some mumble chatter that this may turn into a running work out.  Not today, but maybe closer to the Joe Davis run.  SSH x 20, Don Quixotes x15, evidently these are Tool Times favorite. The mystery is still unsolved, are they stretches or exercise?   The PAX were quick to let the Q know YHC was counting way too fast. Note to self count slower.  Some PAX even said they felt a bit dizzy.  Finished warmup with Burpees x5 (OYO).

Mosey to the Gazebo for 5 pull ups, 10 plank jacks, and 15 LBC’s rinse and repeat 3 times.

Mosey to the basketball court with a quick stop for a wall sit under the train tracks before completing mosey to the court.

At the court:

15 squats on end line, Inchworm with 5 Merkins at the bottom until you reach half court, Burpee Broad Jumps to the other end line, 15 CDD’s. Mosey back to starting point.  In the demonstration of what we would be doing for the work YHC mistakenly said Derkins which Sargento was quick to correct to CDD’s.  Thanks for keeping me on the straight and narrow Sargento.   The plan was to rinse and repeat 5 rounds, but YHC Omaha (Sometime things look better on paper) after round 2 to replace the inch worm with Goof Balls to half court going forward.  On round 4 replaced Burpee Broad Jumps with Lunges to end line.

Finished work at basketball court with shuttle run:  free throw line, half court, free throw line, and end line.

Mosey back to the Gazebo with another quick stop for a wall sit under the train tracks before completing mosey to Gazebo.  25 dips on wall before hitting the Gazebo for a little Ab work.

30 flutter kicks

20 crunchy frog

15 heels to heaven

10 shoulder taps ( Total of 20)

YHC believes there was one more Ab exercise, but the YHC cannot remember. It may have been some LBC’s.  YHC will do better to remember next time.

Mosey back to parking lot for 5 Burpees (OYO).  With a minute to spare the Q asked Tesla for an exercise, so we end with 20 SSH.

COT

Annoucements:

Remember the Reason for the Season.

Joe Davis run, January 6th.

Tool Time Q at the Black Knight on Monday.  Not sure of time.

Name-O-Rama

Prayer

Great work this morning men!  Thank you for everyone who came out.  It was an honor to lead.  I went back and forth about stepping up to take the Q for this morning when Dolph offered it up.  I look at this as my VQ.  My first Q was at running AO at the Storm when it existed which was pretty easy right.  You just go for a run.  I have grown from the experience of planning and leading the workout and writing this Backblast.  Thank you for the opportunity to lead, and I will see you in the gloom.

Boudin  (AKA: The Big Deal, Bluedin)

 

 

 

Football and Rugby Sprints

December 20, 2017 / / 0 Comments

10 strong on a perfect day for a workout at Midoriyama. Slaw thankfully had his shirt on. Pizza Man got in an extra 1.5 miles (EC) in probably 10 minutes. Great to have JJ with us for his first visit to Midoriyama and it’s always good to have a fellow Tarheel fan. I knew many of our HIM’s have a busy time in this season so I was happy with the turnout. Believe it or not, you will definitely miss all of the kid’s holiday programs and activities when they are gone! Let’s get after it.

Warmup was short. SSH x 5, Cotton Pickers x 5, Hillbillies x 5. Mumblechatter started, even with no Freight or Tool Time.

Mosey to the parking lot near softball Field #4 to find 5 parking spots with sidewalk chalk listing 5 exercises:

10 burpees, 20 Flutter Kicks, 30 CDD’s, 40 Squats, 50 Seal Jacks with each guy starting in a different parking spot. Run a lap around the two parking lots after each exercise. Some guys got in more than a cycle but Q stopped after one cycle. Reminder that this exercise is a lot like our lives. It may seem others are way ahead of you but we each start in different places and have to keep running our own race each day. Each guy is running the same race as you so be open to help each other when you can.

Mosey to the playground, several 2.0’s playing, Omaha, so keep moseying to the small soccer field. 2 bricks awaiting each Pax on the soccer field end line.

Curls x 50

On Your Six Chest Presses x 50

Put down the blocks for Freddie Mercuries (14 IC or so) until Q says Sprint, then sprint to the mid field line, sprint back to the end line then walk back to the mid field line (Sprint, sprint, walk which is suppose to imitate a Rugby match).

WWI’s (OYO) at midfield until Q says Sprint, then sprint to end line, sprint back to mid field line, then walk back to end line. (Wojo would have loved these.)

Repeat this starting with the curls. Crowdpleaser!

Mosey back to playground for 5 pullups, 10 American Hammers x 3 sets.

Mosey to the parking lot near the turd shack for Frisbee Rules Football. YHC had a nice size area with pylons marking the end zones. Pax counted off and split into teams. Had this been traditional football, I believe my team would have easily won, but playing this less than manly version of the game, the other team squeaked out a very close one but I can’t seem to remember the very close score. Speed seemed to be the deciding factor as Pizza Man and Sister Act together were a blur in the gloom! They even ran a basketball fast break one time but traveling was called. There were several Unnecessary Roughness/Illegal Contact penalties that were missed but I am sure fines will be applied when the league office reviews the tape.

I had a short word asking each guy to think about goals for 2018 and be planning on ways to accomplish those in the new year. Remember the Reason for the Season!

Mosey back to the flag. Pledge. 22 for the Vets led by Oompa Loompa. Announcements, Joe Davis Run in Fort Mill Jan. 6th.

Prayer Requests

COT

*I challenge each Pax to try to post a little more in 2018 and EH a few more guys! An F3 saying is so true, “F3 was what I didn’t know I needed.” I was in pretty good shape, had a few good friends, always tried to live out my faith but F3 has increased all of those areas in my life. Thanks for the chance to lead and thanks to all of the F3 Gastonia HIM’s for a great year!

 

Smack The Elf

December 20, 2017 / / 0 Comments

16 brave men came out to Snoballs for a Gastone Q in the rain.

 

The Thang:

20 SSH

10 Merkins

Mosey around baseball field circle.

Then we played Slap The Elf.

4 pictures of elves. 2 at the top of the hill and 2 at the bottom.  First Elf at the top of the hill 10 Burppes then smack the Elf.  Go to the next Elf and do 10 Sumo Squats then Smack.  Bottom of hill 1 hand release Merkin then Smack The Elf. Next Elf 1 Squat then Smack. Keep going until you have flipped the numbers and completed the double elevens.

Mosy to the back of the soccer fields to the bottom of the hill to woods.20 Monkey Humpers run backwards up hill to bench.Lunge Down then 20 Monkey Humpers. Backwards up then lunge down. 20 Monkey Humpers. Backwards up then lunge down.

Backeards around soccer fields all the way to the pull up bar. (Or hanging bar)

Mosey through the woods to street for 200 yards of backwards run to the finish.

The Moleskin:

Everyone was strong today and did a great job. Stroganoff you did good as well. The Elf was a picture of Whoopee that I found of him online that his wife had posted when he dressed as a gnome for something. Little photo work and he was converted.

Thanks it is always an honor. Gastone Out

 

 

 

 

 

Doing more Running

December 19, 2017 / / 0 Comments

13 Pax and 1 FNG came out on a cool afternoon at Midoriyama. Since I am trying to become a better runner I am trying to increase the mileage at each workout. 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 start. 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 half track (if you are a FIA member) Full track if you are a F3 Man. Rinse and repeat until time. Mosey back to the start doing descending Squats at each light pole starting with 20 at the first. 105 Squats. The mumble chatter was great as always. Thank you guys for pushing me.

22 for the VETS and BOM.

 

I want everyone to keep our new FNG Devin in your prayers. He came out through the efforts of Swimmer. He hasn’t worked out in a while. He used to run half marathons. His Asthma flared up and had to leave early.  Pray that he can come back and be a part of the awesome HIM’s of  Gaston County.

As we go through the day to day routines of life I would like you all to remember to keep your eye on God and his will. The Lord has a plan for you. Listen when he speaks, keep your eyes open and don’t turn your back when you know that the Lord is leading you. Thank you men for becoming a part of my life and Merry Christmas as we celebrate the birth of Christ!!!!

 

Roadkill and Chili Beans

December 19, 2017 / / 0 Comments

YHC picked up the Q after Roadie had to “work”  something in his text last night about laying pipe. Not YHC’s place to judge but #ifeelgoodafterlayingpipe. Anyway 5 Pax showed up for a Tuesday morning impromptu beatdown.

Warmarama:

10 SSH, a little mumble chatter about the low number of SSH’s. Just wait there are more coming. 10 Gravel Pickers, and 10 Hillbillys.

Thang:

Let’s mosey, we started up the hill toward the entrance and some more mumble chatter about the shovel flag being at the start and there was no reason to mosey to the entrance. YHC played dumb and wondered what Medicine Woman was talking about. Get to the flag and pledge and put our 22 merkins in for the Vets. Next on your 6 for 15 or 20 LBCs IC. YHC is having a brainfart, more on that later.  recover, lets mosey.

Mosey around the long way to the bottom parking lot for a Rush song themed workout according to the exicon.

Start at the bottom of parking lot run to the top for 100 SSH, run back to start then run back to top for 75 Mountain  Climbers.  This is when YHC crop dusted the pax and Blart with his keen sense of smell figured out whatYHC had for dinner last night, road kill and chili beans RK&CB. We all had a good time with that one as it lingered like the fog that was out this morning. Next exercise was 50 LBCs, then 25 merkins, and finally 10 Burpee’s.

Mosey to the amphitheater for 15 Arm Squats IC, Derkins X15 IC , American Hammers X20 IC and Flutter Kicks X20 IC.  Oh and some Rocky Balboa’s for good measure.

Mosey to the playground for 3 sets of 5 pull ups and 20 lunges each leg. Mosey to start for exercises called out by the pax, Blart with 10 Mike Tysons, Sparky with 5 burpees and with a minute to go we finish with Morrocan Night Clubs.

Announcements:

Joe Davis Run

Prayer Request: Many young lives lost to cancer, one unspoken, Sparky’s Mom, each other and those that have lost loved ones and are struggling during the Christmas season.

YHC took us out.

Thanks for the opportunity to lead this morning, it is a pleasure and an honor.

Good to see Blart at Folsom during the week.

Thursday’s Q the one and only Huckleberry!  Maybe we will have a spelling contest.

YHC out.

 

Four Corners or 4 quarters or 2 gallons

December 18, 2017 / / 0 Comments

Compared to the last few workouts, it was quite balmy this morning so I was expecting a good crowd and was not disappointed when 11 others showed up in the gloom for an unknown workout.  I had posted a pic of the Heat Miser & Snow Miser last night in preparation for the one week countdown to Christmas and must be reminded what the real meaning is (even though I love those two characters from Christmas shows from my youth).

After getting my 100 LBC’s in before the workout (thanks Pizza Man), I was ready for the short disclaimer and let’s get after it.

Pledge

Short warm up with 20 IC SSH’s

The Thang

Let’s mosey and take the long way to the back soccer field at Martha River’s.  Whoopee was impressed and hoped this would be the entire workout but alas, it was not.

Time for some Four Corners:

Run to 1st corner – 10 Merkins; Run to next corner – 20 LBC’s; Run to next corner – 30 Squats; Run back to starting point – 40 Flutter Kicks (while we all planked, Spiderman decided to perform an excessive amount of Flutter Kicks so we all planked for an extended period…..well played)

That was so much fun we decided to do it again in reverse direction and order:

1st corner – 40 Flutter Kicks; 2nd corner – 30 Squats; 3rd corner – 20 LBC’s; back to starting spot – 10 Merkins

Nice work.

Time to escalate it as in Four Corners Escalator:

Run to first corner – 10 Merkins; Run to next corner – 10 Merkins, 20 LBC’s; Run to 3rd corner – 10 Merkins, 20 LBC’s, 30 Squats; Run back to starting corner – 10 Merkins, 20 LBC’s, 30 Squats, 40 Flutter Kicks

Somewhere during these sets there was much discussion about was this four corners or 4 quarters or a gallon, etc.  Not sure as this sounded like Midoryama math but we persisted regardless of what it was called.

Not it was time to de-escalate the workout and reverse the direction again:

Run to 1st corner – 40 Flutter Kicks, 30 Squats, 20 LBC’s, 10 Merkins (Gastone struggled to follow the instructions for this round); Run to next corner – 30 Squats, 20 LBC’s, 10 Merkins; Run to 3rd corner – 20 LBC’s, 10 Merkins; Back to starting spot for the last 10 Merkins.  This sounds relatively easy but I was struggling by the time we reached the last couple of sets.

A Martha River’s Stroganoff Q could not be complete without a visit to one of the Picnic Shelters so we moseyed to the closest one for some in-cadence work as follows:

Dips X 20

Step Ups X 20

Derkins X 15

Squats X 20 or 17, or 16…..not really sure

It will be fun, let’s do it again:

Dips X 15

Step Ups X 20

Derkins X 12

Squats X 20 (Clavin requested 25 but YHC decided against it)

Plenty of time left so let’s squeeze in one more round:

Dips X 15

Step Ups X 20

Derkins X 15 (This about broke me)

Low & Slow Squats X 20

Time to mosey back to the starting spot.

Just enough time for an IC Set of Flutter Kicks X 51

Announcements.  Several prayer requests.  Name-O-Rama.

The Moleskin

In Sunday School yesterday, we somehow got on a discussion about the current state of our society, politics, etc.  Not sure how we got there.  After listening for a few minutes, I could not keep my mouth shut.  First, I strongly believe that our society is not as bad off as the media makes it out to be, we are chugging along fine day to day.  I believe the 1% of bad apples get most of the attention but I see more good day to day than bad.  I do believe there are societal pressures to relax some of our traditional values and not stand our ground because it’s “2017”.  This is where I injected myself into the conversation at Church yesterday.  I believe F3 is a great example of a group working to lead and uphold what is right and continue to work on being better each day.  We all have work to do (especially myself) but holding each other accountable each and every day is a small thing we can do to continue down the path.  I have found myself wanting to be better so I can look my kids in the eye each day and know I am doing what I can.  Some of the places this feeling originates is in the gloom at Gashouse, the Black Knight, the Storm, Downtown, at Folsom, the Fighting Yank, Midoryama, Goat Island, the Coconut Horse, the Pub, in the middle of the night on a dark road during the BRR, the Palmetto 200, the Tuna 200, carrying the Flag during the Christmastown 5k, in the rain, the cold, the heat, etc, etc, etc.  I’m grateful for that giant rock we are pushing each day.

Until the next one.  Aye!

Stroganoff

Twelve Days of Christmas

December 16, 2017 / / 0 Comments

Woke up this morning at 3:30am ready for a Saturday workout. Once I realized how early it was and I had a couple more hours to sleep, I got a glass of water and then went back to bed. After a little more sleep, I got up and headed to the Yank to get my day started with a good F3 workout. Arrived around 6:50am and several PAX were already there, waiting in their warm cars until for the beatdown to begin. By 7am, 14 PAX  came out despite it being a cool 25 degrees.  I guess they wanted to check out the twelve gifts I mentioned in my tweet the night before or they thought this VQ’s workout was going to be light and easy. Either way, I am glad they showed up for a good beatdown at the Yank!

With a quick disclaimer and then pledge, we started with a warm up:

SSH= 20x IC

Imperial Walkers = 15x IC

Peter Parkers = 20x IC

Thang:

We then did a mosey mile and completed with 5x burpees. After that, moseyed up to Field of Dream to receive the 12 gifts of Christmas. We broke up into four groups and each group started at each corner of the track. Each corner was an exercise x12; mosey to the next corner to complete next exercise. After each lap, count down the exercises until we reached “A Partridge in a Pear Tree” (1x per exercise) for a total of 12 laps. Mtn Climbers, Merkins, Side Straddle Hop, and Monkey Humpers were the four exercises performed. I think I heard someone mutter something about this was going to be an easy workout, but I think they were surprised. We also had one group singing the “Twelve Days of Christmas” as they were running laps.

Next exercise was a Tesla Special, Bear Crawl Slalom. We were going to get two opportunities to crawl, but with the number of PAX, one crawl was sufficient. Tesla, thanks for the challenge, it was a hit with all!  I say that with sarcasm.

To finish up, we moseyed to Heartbreak Hill for merkins x5 and sprint up hill and mosey down, rinse and repeat x2.

 

Mary:

LBCs x15 IC

American Hammers x15 OYO

Flutter Kicks x15 IC

Nolan Ryans x15 IC

 

COT:

VQ gave a brief testimony on his 10 year anniversary of breaking a habit. Prayer request from Tool Time of a family going through some challenging times. Prayer for PAX that have recently lost loved ones and not having them around during the Christmas season.

Thanks for all PAX that came out and thanks for chance to lead. Great workout to all!

“I can do all things through Him who strengthens me” Philippians 4:13

Q Fail – Blame it on the meds

December 16, 2017 / / 0 Comments

Trouble started brew’in last week when my 2.0 brought a cold into our home. I managed to keep my distance but Wednesday, I could feel my immune system giving in. About like the final five burpees of a Slaughter Starter when body attempts to overtake the mind. My buddy Slaw was eager to use his blocks so I accepted his offer of coupons but maybe regretfully his suggestion to Q in my place. Nah, I’ll get some rest and be good for the wake-up call, I thought. Wednesday afternoon I sound the pre-blast alarm that I had the Q at “The Storm.” Brownstreak quickly caught the mistake and it would not be my last. I take shots of Nyquil like it was my 21st birthday and head to bed, only I barely sleep, tossing and turning, my body intermittently going from hot to cold. I awake ahead of my 0500 alarm and there is no backing out now.

The crowd begins to gather at 0525, welcoming ABBA back from the IR surrounded by what has become a steady cast of characters on Tuesday and Thursdays in the cold gloom of Cramerton. 0530 hits and I offer the disclaimer of being a real idiot for standing in 35 degree weather when I really should be in the sick sack. Maybe I can sweat out the germs. Here we go:

Warm-Up

  • Take a lap around downtown Cramerton to get the blood flowing. About mid-run Dolph sends his train through. It just so happened that upon the return to the parking lot the first official exercise was:
  • 5 Burpees OYO (Slaw confirmed the written word on my Weinke)

with Brownstreak in the circle, I went full disclosure that each exercise would be 10 reps which I quickly forgot as I continued with Mountain Climbers when the PAX had stopped. What a dummy I am…next up:

  • Hillbillies or as T-Square prefers “Appalachian Americans” Only thing is the Q performed Imperial Walkers instead – another Q-Fail
  • Squat Merkins IC x 10
  • Mtn Climbers IC x 10
  • SSH IC x 10
  • 5 Burpees OYO

Mosey the long way around to the upper parking lot near the bridge for The Thang:

I was the QIC at GasHouse on Saturday and introduced the bear-crawl/merkin performed to the famous Beatles song “Let it Be.” I did pose the question asking if any of the PAX were Beatles fans to which Tesla and Dr. Seuss raised their hands. The song began and 41 merkins amid four minutes of bear crawls now has The Goat hating the Beatles as well. Onto the next bit of fun which had us mosey back to the parking lot to visit Slaw’s truck and each grab a block and a partner – time for some Dora.

P1 runs to the bottom of the hill and returns to relieve P2 performing the following exercises using the cement block in aggregate:

  • 100 Kettle Bell Swings
  • 200 Bench Press
  • 300 Curls

Evidently it had been quite some time that Sargento had lifted anything heavier than 12 ounces as he initiated the chatter quickly complaining about everything from lifting blocks to the music selection (he later clarified he respects Rush but they are not his favorite – wonder if Whoopee’s been influencing him?). We had a bit of time remaining and needed to continue working our arms and shoulders. Keeping our partners with P2 performed:

  • 5 Blockees and rested until P1 completed a trip down the hill and back to flap jack. This routine continued for the following exercises:
  • 5 Block Webbs
  • 10 Curls

With about 8 minutes left, we returned the blocks and circled for Mary:

  • 10 reps each of:
  • Mtn Climbers
  • Peter Parker
  • Jingle Bells
  • Merkin
  • Flutter
  • Box Cutter
  • Leg Lifts
  • American Hammer
  • Alternating Leg Lift Claps
  • Crunchy Frogs

COT

Announcements for the Joe Davis Run and the Advisory Meeting Sunday, 12/17 at downtown Tequilas (whatever the new name is). We lifted prayers for a friend of Slaw’s M fighting cancer as well as those that have lost loved ones this year where their place around the Christmas Tree must reside in their hearts. The good news is the eternal hope that comes from the fulfilled promise the Christ Child was born. Knowing that He would eventually die for our sins provides some level of solace that our prayers can be answered.

Moleskin

I’ve yet to perform the perfect Q where everything goes as intended. It didn’t help that I was hopped up on cold medicine either. A few days removed from the actual event, I’m feeling the effects of the workout and the virus Q-ing a beatdown on my immune system but I’ll recover in due time. I was fortunate to partner with Dr. Seuss for Dora and he is sneaky strong busting out AMRAPs in his time with the blocks. Same can be said for the others that pushed through. Thanks to Slaw for bringing his coupons to the workout. I tried to oblige to fulfill his music requests but failed to add the TSO choice – another Q-fail – they seemed to have come in bunches this morning but I was fortunate to be among brothers sweating in the gloom and I missed that the past two mornings in the ‘sick-sack.’ Until the next time.

Tortoise and the hare

December 16, 2017 / / 0 Comments

Sister Act brought it this morning! I rolled in a minute late and he had the pax doing Moroccan night clubs until I could join, mumble chatter already starting! 10 burpees OYO! Pledge, time to mosey! Made a lap around the park, little over a mile, meet up at the playground for a half Murph! That volt is a pull-up machine! Next…. tennis courts!

10 burbees

15 lunges each leg

20 imperial walkers

25 merkins

30 plank jacks

35 squats

sprint to the end of courts and back!

Repeat 3 times! Ouch I was dragging!

Next! 4 corner escalator!

First corner 10 WW1 , I think those Moroccan night clubs at the start must have slowed the pax down at this point!

corner 2- 10 WW1, 20 American hammers, there getting slower

corner 3- 10 WW1, 20 AH, 30 Mountain climbers I think pizza man and sister act where accusing me of cheating at this point lol, I tried to talk to them about pacing yourself!

corner 4- 10 WW1, 20 AH, 30 MC, 40 flutter kicks, that’s when gumby took the lead!

Repeat 4th corner, then back to to 3rd, times up!

Circle up! Announcements- bring shoes to pizza man

joe Davis 5/10k on Jan 6th

Prayer request- my mom, several people know someone who has passed away this week, pray for there families and loved ones! And pray for each other, life is short! Know where your gonna spend eternity! God loves you so much he sent His only son to rescue us!

Way to push the rock y’all! And way to bring a beat down sister Act!

And remember pace yourself!

 

Swimming anyone?

December 16, 2017 / / 0 Comments

11 Pax showed this am. It was cold. We had a roamer from Florence who was visiting in-laws and decided he wanted to get after it. Glad to have you Belding. We will expect you at least twice yearly (hopefully more often) from now on. I did not realize I had the Q until yesterday. I put together the electronic weinke with a smile late afternoon, but did not think about the cold weather and battery drain so I had to go rogue for the second half when the battery went dead-good! I now get to challenge myself to think on the fly and come up with something painful, probably more painful than what I had on my weinke.

Here is what I remember:

Quick disclaimer, brief explanation of the PainLab-low impact workout for recovering or those with issues related to potential impact injuries. I could have done a better job with the explanation-will make sure to do that next time.

WU: Quick, warmups are necessary but not what we came for. SSH, Merkins, Jump Rope, Mtn Climbers IC anywhere from 3-8 reps-whatever felt right. 10 burpees finished up the WU then we hit the Pledge.

Thang-PainLab split off with 3-good to see Shadrap and SledgeOMatic back. You get kudos Rudolph-great idea starting the PainLab. Hopefully other un-named pax who posted in the past but are not regulars will reconsider their reasons for not posting. I had at least a hundred reasons not to post. More importantly, there were 7 different reasons standing in front of me for why I should post. Those 7 are stronger reasons than the hundred or more I could have thought of to not post.

8 of us moseyed to the back side woods of Schiele for some partner work on the dirt hill. P1 does exercise, P2 runs up the hill to the special tree. At the top of the hill, do 5 Merkins then come back and flapjack. Exercises were as follows: Merkins, Squats, Flutter kicks. Quick break with 5 burpees then round 2 same process but exercises were the following: Mtn Climbers, Jump Squats, and Freddy Mercury. At about this point, my electronic weinke was dead. Not a whole lot of mumble chatter so our partner group got to pepper Belding on some info about himself. He was Head of School when he joined F3 and introduced to F3 by a teacher, but now works in another field (help me out Roscoe). His wife grew up here in Gastonia and her family has a surveying company. He likes long walks on the beach. He received a cat wrapped in a box for Christmas. He has an uncle named Eddie who has a metal plate in his head and a dog named Snotz. He drives a wood panel station wagon…..wait a second, maybe some of that is not right. Back to the workout.

We moseyed up into the parking lot for a lap or so then headed to the wall of the museum. Hmmm, what should we do here? How about EMOM? Every Minute On the Minute. Sounds good, but Q failed on this. I misjudged the timing so for the first few rounds we had very little recovery time. Sorry, 50% discount on your admission cost. For the next 10-15 minutes we started our routine every minute on the minute. The exercises were as follows: 10 high knees, 10 SSH, 5 burpees then run a short distance and back. The “and back” part was the mistake which gave us little recovery time. After a few rounds I figured that out and we modified. Once we did about 8 rounds of this, we modified the Burpees to……..(drumroll please)……….hip slappers. I got a strange look from Monk as I announced this. That was better than mumble chatter. Much better. I can’t help it. I really do like them. They hurt, but in a really good way. For motivation, we reminded Monk that his M and one of his 2.0s were in the Bahamas and probably would be swimming soon.

Next we moseyed back to the woods down to the pond for Dips and Derkins, 11 style. Start with 1 dip, 1 derkin (no, not Jerkin. Save that for tonight, or for coffeerama???#showtoknow) then take a lap around the pond. 2 dips, 2 derkins, take a lap around the pond,…up to 11 dips, 11 derkins, a lap around the pond. There was more mumble chatter at this point, but not enough. I began offering rewards for anyone willing to swim across the pond-we would quit the workout, I would buy them breakfast, throw in a nice, gently-used F3 hat? Any takers? Anyone? Anyone? How about if anyone would throw Stroganoff in? I even offered to join them. Still no takers. I believe there was also discussion about music and we all (UNANIMOUSLY) agreed that…what was it again? Oh yeah, RUSH sucks. Yup, that is exactly what we discussed and agreed. I distinctly remember Stroganoff raising his hand (all five fingers?) when we asked who thinks Rush sucks. We got a quick 10 count for recovery then did 5 burpees. We moseyed back to start and joined the pain lab for modified Mary as a group. Definitely some painful stuff that will provide the burn with a lower chance for impact injuries. We lunged a little way then finished with the COT.

Good stuff this am. Got a lot going on and people going through things during the holidays-current stuff, memories, travel, sick family and friends/co-workers. Remember, if this is not you going through this now, it will be in the future. Build that relationship with the guys around you now so you have someone to lean on when (not if) you are in the ditch. Getting out here and busting your butt early only makes you a better person and helps move you to be the best version of you possible.

Again, come back anytime Belding. Enjoyed meeting you this am. Great work guys.

We had 5 at coffeerama. Be careful where you sit next time you go-avoid the wet spot. It’s not my fault-it’s been a long time for me.

Whoopee

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