F3 Gastonia

Fitness, Fellowship, Faith

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Hellevens and Blood

October 5, 2017 / / 0 Comments

I found out on Monday that Wednesday needed a Q. Gastone didn’t really ask so I didn’t really say yes. I was pretty much told I was the Q. That is how Gastone rolls and that is a good thing. I needed to Q. I knew it. He probably did too, even if he didn’t. Guess that is how this thing works. Good lesson learned. I have been going thru a few things lately (aren’t we all??) that have been a bit distracting, so getting out in the gloom as spilling some sweat (and blood sometimes, right TSquare?) helps to reframe things. It was good seeing Spanx out this morning. Snowman put in some serious effort too. It’s the effort like that and seeing new guys post more than once that keeps me pushing hard.

Here is what I remember:

Disclaimer, Pledge, WU: it was quick-just like I like it: 5ish each IC-SSH, Squats, Merkins, Flutter Kicks then we’re off…

The Thang: Mosey to grassy hill by baseball outfield. Mosey up the hill for Jack Webb and come down hill after each set of Merkin/air presses for 20 squats. Total 200 squats and full set of Jack Webb started things off right.

Short mosey to parking lot for HODOR, HODOR, HODOR: partner up, piggy back partner across the lot for Mountain Climbers X 10 each, swap and piggy back to other sidebar more Mountain Climbes-total 3 trips each.

Mosey to Turd Shack for Hip Slapper Hellevens after a quick pep talk by me about the mental fatigue of life and it’s curve balls that come at you and make you feel worn down. Remember, when you feel like your tank is empty, you’ve still got a lot of gas left. Push through it. Your mental  fatigue can be overwhelming if you let it. DON’T LET IT GET YOU DOWN. What’s that phrase…..oh yeah, DFQ.  We then broke into the Hip Slapper Hellevens: 11’s with Hip Slappers on one end and Squats on the other. The hip slappers were full count, big boy hip slappers and my shoulders are still feeling it. About this time I was shown a pool of blood from TSquare’s nose on the ground. Maybe not such a good idea…

We finished this and had a short mosey about 20 feet then we started the final approach to Pelican’s. Start She Hate Me….this lasted for a looooong time. We probably did about 6 or 7 rounds (10 lunges each leg, 10 Merks, 10 Merkins, repeat) until we ran out of time. We did 22 Merkins for the vets then Stone Cold gave us a 10 count (he did Merkins instead of counting) to recover. Couldn’t let him do that by himself so we then did 20 Merkins IC then moseyed the final way to Pelican’s to finish right….on…..time.

Quick namorama, announcements, COT.

This was a tough one for me on a few levels. Definitely wouldn’t have pushed that hard by myself. Having a partner like Gastone for Hodor and Hip Slappers, seeing T Square push despite a bloody nose/beard/shirt, me sucking wind and watching Snowman squeeze out the final merkins instead of cruising in and skipping reps, trying to keep up with Turtleman on the final mosey into Pelicans, seeing newer guys out there working through the soreness, or hearing grunts from various others as we did the merkins or hip slappers. I needed this today and appreciate each of you. The extra COT at the end was the cherry on top-thanks HushPuppy.

Thanks for the opportunity to lead this am-Whoopee

No Weinke?

October 4, 2017 / / 0 Comments

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Thank you for your response. ✨

I was so pumped I rolled into the Folsom gloom about 20 minutes early. Why not get in a little EC? Stretch a minute and mosey a few laps around the tennis courts to get the lungs pumping. I see some headlights, looks like YHC won’t be alone. Mosey back to the start and here comes another PAX. So 3 for a good ole MW beatdown. 5:30, time to clock in. With no Weinke, looks like we will wing it.

warmarama

SSH, Don Quixote, cherry pickers, x12 IC, Where’s the Shovel Flag????????

thang

Anyway, mosey to park entrance for the pledge. But let’s take a quick break at the speed bumps for 5 burpees OYO. Pledge, on your six for LBCs x20 IC, 12 big boy sit-ups OYO, flutter kicks x12 IC. Mosey down to the ballfield parking lot, stopping at the bump for 5 burpees OYO. On the six for some more LBCsx 15 IC and flutter kicks x15 IC. Line up for Some Route 66, lunge every other line with merkins. Turn around for more Route 66 walk every other line with Bobby Hurleys, mosey down around the pond to the lower shelter, step ups x12 IC, Dips x15 IC, flutter kicks x15 IC, rinse and repeat. Mosey up and over to the amphitheater for Rocky Balboas x20 IC, to the wall for 20 Donkey Kicks OYO, rinse and repeat. Mosey back over to the lower parking lot for a quick lap then back to start. 22 merkins for the vets.

announcements Xmas town 5

prayer requests for our kids, families and our country. YHC took us out in prayer.

Always an honor to Q you guys. After this one, I think I’ve gotten how to do “Real Flutter Kicks!” I’m almost sure I’ve been performing baby flutters for almost 2 years.

 

HIIT at Midoriyama

October 4, 2017 / / 0 Comments

14 HIMs posted for a Pizza Man HIIT workout and 2 went for a mountain bike ride…it’s 17:30, with that being said and all that is going on in the world, QIC gave a short disclaimer and read a bible verse that hit home.

Deuteronomy 31:8 NIV

8 The LORD himself goes before you and will be with you; he will never leave you nor forsake you. Do not be afraid; do not be discouraged.”

 

Now let’s get it…

 

Seal jacks X 15 IC

Don Q’s X 10 IC

10 burpees OYO

Enough with the warm-up lets mosey to the soccer field for some 40/20 HIIT training. It went like this…The PAX were to perform each exercise for 40 sec and rest 20 sec.  then perform the next exercise.  After the set of 3 exercises were completed, the PAX were to complete 5 burpees and run across the soccer field then nur back.    The exercises were:

  • Merkin

Flutters

Squats

  • Dips

LBC’s

Box jumps or step ups

  • Mike Tyson’s

American Hammers

Calf Raises

  • CDD’s

Chop Sticks

Monkey Humpers

With the HIIT training complete lets head to the hill for a Pizza Man special…I have been including this hill in my Q’s to get the PAX ready for the SPEED FOR NEED Christmastown 5k.  Use this link to signup: https://www.mcadenville-christmastown.com/ct5-K.htm .  We call it the triple nickel…the PAX run up the hill do 5 American get-ups, run down the hill and do 5 WWI’s…rinse and repeat 5 times.

Mosey back to the flag for 22 for the VETS.

QIC wanted to do something a little different so we went around the COT and each PAX named something that they were thankful for.  It was really good hearing what everyone was thankful for.   We have a great group of men at Midoriyama.  Thanks again for giving me the opportunity to lead a great group of HIMs.  I thank the lord everyday for giving me the ability to do the things that I do and for putting each of you in my life.

 

Announcements:

NOV. 25th…  https://www.mcadenville-christmastown.com/ct5-K.htm

  • Gashouse 3rd F Coffee-rama Event- OCT 13th 7-8:30pm
  • F3 Gastonia 50 mile relay(Name to come)- After first of the year but start training

 

Until next Q, Pizza Man is OOOOOUUUUUUUTTTTTTTT!!!!

F3 Gastonia 50 mile relay dry run

October 2, 2017 / / 0 Comments

Well this F3 Gastonia 50 mile relay has been in the works for sometime and with the Tuna 200 coming QIC figured it might be a good time for a dry run and to get some of the PAX to start training for it.  With that being said…we ran…took a break…ran some more…took another break…and ran a little more!!! Around 50 miles to be exact.   During the run we ran through or ran by all 10 AO’s in F3 Gastonia.  This was a good time with my F3 brothers…I think starting at 4am brought the best out of everyone.  I can’t really explain what these events are like but the reasoning behind this 50 miler is to give a relay race opportunity to everyone within F3 Gastonia and so that you wouldn’t have to be away from the family for a couple days.  Trust me when I say that this 50 mile relay will be no walk in the park but when you are with the HIMS in F3 Gastonia there are no words that can describe it.   This BB could go on for days with all the mummblechatter that went on, so I highly suggest that you start training NOW because you do not want to miss this event, IT WILL BE EPIC!!!  There will be more information about the event coming soon!!!

Special thanks to all the HIMS that made this dry run happen!!!  There is absolutely NO way this would have been possible without each of you!!!

Until next time Pizza Brah is OOOOOOOUUUUUUUTTTTTT!!!  (Show to know)

We started the week…

October 2, 2017 / / 0 Comments

12 men showed for a Q and then realized I was Q, we had fun.

The Thang:

Pledge

25 SSH

Mosey to hill near picnic tables at the bottom on the sidewalk.

Plank. One side, arm and leg up. Then the other

11’s up to picnic area and then down to the sidewalk for 1 Burpee. Rinse and repeat until the numbers are inverted.

Mosey to back of the soccer field. Plank.

25 LBC’s

Mosey out the back of the park into the neighborhood to the entrance of Caromont Family Medicine.

Lunge walk about 40 yards.

Mosey over the wall in the back of the parking lot to Bellaciono’s Dock.

10 Sumo Squats, Run to dock jump up on the dock, 10 Squats, Bear Crawl down the ramp.

Rinse and repeat until we got to 1 Sumo and Squats.

Mosey to Brick wall on Neal Hawkins.

15 Dips

10 Incline Merkins

20 Step Ups 10 each leg.

Mosey to start.

25 Box Cutter

25 Flutter

25 LBC’s

End.

The Moleskin:

Strong group of men today at Martha’s. One thing I noticed is we really did not have a 6 today just barely. Everyone was keeping up and on target.

We were joined by Wes Anderson as a FNG who was a Marine (Or always will be a Marine) and he owns a company that does Hosiery. Thus, he was named Spanks for his great work in his company. Also, Spanks dressed like it was 20 degrees outside and he noticed it felt like summer fast. We welcome him and look forward to seeing him out more often.

Whoopee takes the reigns on Wednesday for Snowball’s and that should be interesting.

It’s always an honor to Q, thanks for the opportunity and I look forward to the next.

Gastone Out!

 

The rubber meets the road, Schiele Backblast 9/30/17

October 1, 2017 / / 0 Comments

06:00 – Hushpuppy unloaded 8 heavy tires in the church parking lot and arrived at the Schiele for EC.  looked around for others but crickets.  .  . Ran from the Schiele to the middle school track for 2 laps and back to the Schiele (exactly 1 mile).  Still no-other Pax.  06:40 Squirt and Co arrive and then Shrink, so we have a quick 3rd F discussion about giving.  The quote that stuck out the most was by Thomas Jefferson; “Aa candle loses nothing when it lights another candle”.  Share your light!

07:00, Startex: Hushpuppy had the disclaimer, did some plank work and some flutters, then turned it over to Rudolph for more warmup.  he immediately called for 1 Burpees, quite the surprise considering he’s a “no-impact” guy.  We then did some Imperial walkers, and other stuff I forget.  We split up and 9 crazy men followed YHC to the Middle school for more plank work and what would become more of a cardio workout that I expected.  Then it was on to the Church where we found 8 tires waiting for us.

Partner up,  sit across from each other with tire standing up in between, pax feet open and against each other.  Tip tire back and forth to each other 25X push for each partner.  one partner was down hill and worked a little harder than the other.

Then partner 1 does toe taps on the tire while partner 2 planks with feet up on other side of tire (shoulder tap or derkin position).  Step right off the tire (1), back up on the tire (2), step left off the tire (3) back up on the tire (4), repeat this 4 count 25 times, all the while the first partner is doing toe taps.  Once 25 is complete, switch positions and repeat.  Partners sit back down at the tire, but now different partner is facing up hill and repeat the push back and forth 25 times.  Shoulders were burning pretty good by this time!

Stack the tires up out of the driving lane and mosey to the Large hill at the veterans hall!

5 Burpees at the bottom of the hill, nur to the top, 4 Burpees, run to the bottom, 3 burpees, nur to the top, 2 burpees, run to the bottom, 1 burpee.  Recover.  After a while, nur turned into klaw.  Mosey south on New hope to intersection and did 10 Monkey Humpers IC to show Gastonia our best side.  I think only 2 cars came by.  Bear crawl up the hill in the grass and jail break to the top parking lot.  At the top we saw the beautiful sunrise and the Charlotte skyline and being the picture guy I am, couldn’t resist the opportunity.

Mosey back to the tires, Partner up with different partners, 1 partner flips tires down the parking lot to the median (about 20 parking spaces) while partner 2 does squats.  Roll tire back to top, Switch places.  Mosey back to Schiele for wall sits, wait on the 6, and then back to startex for about 3 minutes of Mary.  Hope Davinci’s muscle cramps have eased up.

Rudolph reports painlab did work from the toes to the brain, and it was evident by the seat on Gacy’s shirt.

Strong work by all,

Prayer requests were quiet and may have been do to the cardio leaving little oxygen in the brain.

Speed for Need and Christmastown 5k, 3rd F event at Hushpuppy’s church 10/13/17 7pm, 3rd F will move to Panera after the workout and subjects will be provided by Qsource and Maxwell.

Block party of five

September 30, 2017 / / 0 Comments

Been a long week , not sure I have much gas in the tank, but somehow when we get around our brothers some strange burst of energy comes out of nowhere! With that being said 630 hits and its time to get to it! We ran to the to the flag at the top of the park, pledge, 25 ssh ic, 20 Merks ic, swimmer shows up repeat for him, then run back to tennis courts for some block work!

partner WO

200 thrusters / a squat with a press! Partner one starts, partner 2 runs the court, alternate till completion! Lot of mumble chatter, also blarts Mexican food from last night is really starting to work on him!

200 curls, same thing

100 tricep extensions

100 flat press

200 Lbc’s

while the pax recovers, a quick talk about personal holiness, how what we need most from each other is for us to be pursuing Christ , and how He has called us to be set apart for His glory! And naturally that affects every relationship we have!

Now that we have caught our breath, it’s time to run! One lap around the park! Ended up with a little over 3 miles, and I can’t lift my arms, but I guess we had a little more in the tank then we thought! Thanks for the push men!

announcements, 3rd event at hush puppies church October 13th

prayer request, each other, huckleberrys leg, other Pax on the ir, each other, that God would keep us close to Him!

 

A Little Bit of Brick Goes a Long Way

September 29, 2017 / / 0 Comments

That’s not what she said!   Ha, beat you to it.

This was a pretty good one fellas.  I was draggin midway through the partner section, but being in a group helped me pull through. No doubt I would’ve simply stopped and said I’ll do this tomorrow if it hadn’t been for all the young bucks sharpening the iron.

WARM UP:
Side Staddle Hops 20 IC, Squats 15 IC
Merkins 10 IC + Planjacks 10 IC
Dying Cockroaches 20 IC, FLutterkicks 30 IC
Mountain Climbers 10 IC, Peter Parkers 10 IC

PLEDGE

THANG:

5 burpies

Bear Crawl straights, 10 Dying Cockroaches on Corners

Mosey around the parking lot TWICE.  The second turn we grabbed the bricks.
(T-Square, I can’t wait to get a truck.)

Mosey to the other parking lot and begin:

Pair up:
100 Merkins
200 Sumo Squats
300 LBCs

Other Pax runs a lap, hits 2 burpies
at the halfway then – Switch

Mosey down 321 2 Blocks
Dips 10 IC

Using the BBNT Hill:
with bricks, run up the hill, 5 squat shoulder presses
run back down 10 LBCs
Repeat x 3

Headed over to South St.
Zombie Walk with brick shoulder press after squat
3 minutes
30 Dying Cockroaches
3 more minutes of the zombie walk with brick shoulder presses

Head back the the pavillion for 5 Merkins.

COT: Easy Rider and Bandits M’s,  Gastone friend who passed away last Friday,  all those in desperate situations due to hurricanes.

 

Football and other stuff

September 28, 2017 / / 0 Comments

YHC hasn’t had a Q in a while and prefer to let others Q but it’s a good part of F3 that all of us take a turn leading so here we go.

Warm up to the sounds of a Def Leppard (the rock group) song! SSH, Cotton Pickers, Box Cutters and Squats all IC x 10. Even through relentless attacks on my counting ability, YHC persevered.

Pledge

Indian Run to the first soccer field with the last in line passing the football to the first and the first guy waiting for the group to pass and then passing to the first, etc. Dropped passes = 1 burpee… we did several burpees on our way.

The Thang

I always look to have a different workout each time I Q, so I “borrowed” some things from Stone Cold’s Wednesday morning Q at Snowballs/Martha’s House.

Get our coupons, half blocks in this case. Merkins, LBC’s, Curls with blocks, Chest Press with blocks,  SSH, Squats with Overhead Press with blocks, burpees, all x 5, then run a lap, repeat 3 sets.

Partner up, P1 runs across field while P2 does AMRAP of the same list of exercises as above.

Lunge walk half the soccer field with your block, drop block and sprint the other half, nur back, pick up block, lunge back to start. Repeat! That was tough! Put up coupons.

Frisbee Rules football. I think our team won but there was questionable officiating that made keeping score difficult. Somehow I took a direct hit to the face and Short Sale caught it for a touchdown, one of several he had! Freight wasn’t there so not much fighting or penalties.

Mosey back to the flag Indian Run style with football passing again and more burpees! Bad idea on the burpee penalty! Our young friend, 10 year old Batman showed up about this time very upset that we were finished!

22 Merkins for the Vets.

I gave a quick word on unity which is a large discussion right now. I quoted several scriptures that urge us to seek unity and reminded us that it begins at home and with our circle of influence. Don’t just quote it but try to live it and strive for it in all of our relationships.

Announcements, Prayer Requests, Huck’s quad, Our local Relay test run guys, injured, our country! Great push today in the heat and each guy brought it!

Moleskin –  There was a discussion about bearded millenials and it so happens that Sidecar may be too old to be one but Huckleberry maybe could be. Defib and I did this similar workout with Stone Cold but he didn’t seem to mind  the repeat. Thanks to Pizza Man for leading the planking for the six. Our new guy Brilliant is really getting better fast and I noticed he may sweat as much as me. Swimmer had a new bike which he decided to try to ride out of the back of his truck. It didn’t end well but no broken bones. Swimmer, Canteen and Sister Act got in some EC biking on the trails. Blart and Ash Pond didn’t fight during football so that was good. Oompa Loompa was pushing hard even after his Tuesday beatdown! Great to see Short Sale on this side of the county! Thanks for the opportunity to lead!

 

Gashouse 3rd F Coffee-rama

September 28, 2017 / / 0 Comments

When: Friday, October 13th, 2017, 7:00-8:30ish pm

Where: New Covenant Church,  631 Efird St Gastonia NC (Corner of Hudson and Efird

Who: Hosted by Hushpuppy and Midwife, All Gashouse pax

Opening by Hushpuppy, Special guest speakers Sparky and Freight

Moleskin:

The long mentioned but often ignored 3rd F will be celebrated on Friday, October 13th (total coincidence that day was chosen!). As Dredd recorded in Freed to Lead, the first F is the Magnet.  lets face it, we posted to that first workout with the hope of becoming a stallion like Dolph, but we end up returning because of the second F, the Fellowship.  It becomes the glue that keeps us together, posting at ungodly hours to sweat and splash Merlot in the gloom.  But sometimes we shy away from that 3rd F,  finding it mysterious and religious. We hear that and in the back of our minds wonder if something Pentecostal might rub off on us.  In reality, Faith is the dynamite which activates what we do!  It is that thing inside a man that says “If I can do this, I can do more for my family, my neighbor, and my community!”

Tha thang:

I encourage every High Impact Man of the Gashouse to join us at New Covenant Church for Coffee-rama and Conversation.  Midwife will host us in the coffee lounge at NCC and  YHC will open up with a testimony of how God has brought me from a life of drugs and near death experiences to the Gashouse and a new life, Freight and Sparky will share on family and community leadership through the Dynamite of Faith.  This will not be a sermon preached from a pulpit, but friends gathered to strengthen each other in our faith.

Tweet an HC if you’ll make it and Post!

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