F3 Gastonia

Fitness, Fellowship, Faith

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I’m an idiot and it’s hot

July 20, 2017 / / 0 Comments

12 Midoriyama warriors ventured into the heat.  It was hot.  Most were sweating before we even started.  As the clocked struck 17:30, it was time to punch in.

Warmup

The first exercise is… the Slaughter Starter.  20 burpees on your own.

Pledge

Opie was a little late so we greeted him with monkey  humpers.

mosey to the soccer field for Dirty MacDeuce. All exercises are x 12IC

Round 1: merkins, squats and flutter kicks.  run a lap.

Round 2: wide arm merkins, lunges and freddy mercury. run a lap.

Round 3: diamond merlons, monkey humpers and lbc. run a lap.

Round 4: cdd, toy soldiers and v-up roll ups. run a lap.

mosey to the turd shack for australian mountain climbers x 20IC

really short mosey to the parking lot for dora with a twist.  partner up. p1 does 100 merkins, p2 does suicides.  then p2 does 200 lbc, p2 does suicides.

mosey back to the launching point for 22 for the vets and ending with… the Slaughter closer.  20, omaha, 10 burpees on your own.

time.

announcements: speed for need at the Christmastown 5k.  get with tool time for details.  burpeethon upcoming, details will be posted soon.

prayer requests: bulldog and tiny tank with their upcoming moves.  sidecar’s mother.

BOM: YHC took us out in prayer.

men: it’s an honor to not only workout with you, but it’s an honor to know you guys.  you’re all awesome people.  thank you for what you’ve personally done for me.

until next time…

Philippians 4:13

  • Huckleberry

It’s Summertime

July 20, 2017 / / 0 Comments

After the pledge, we warmed up with 25IC Side Straddle Hops and 10IC Merkins.  We then moseyed to the park.

With the temperatures forecasted to reach 100 degrees this week,  what better number to pick for some partner exercises.  While partner 1 performs as many merkins as possible, partner 2 was doing lunges.  As a team they must complete 100 then mosey around the baseball fields.  The other four exercises were LBC’s, Side Straddle Hops, Derkins and Burpees.  After each round a lap around the fields.

Then we made it out to the parking lot and used parking space lines for side shuffling merkins with a quick run around light poles.

At the conclusion, a Jail Break was encouraged and a strong performance from JJ, Bulldog, Freight, Sargento and Splinter was seen.

When I Q I always try to punish, I mean push everyone and was not disappointed this morning.  I was very proud of everyone for working hard and making themselves stronger.

Special thanks to T-Square for the thirst quenching Mountain Spring Water.

It was also a pleasure to meet Splinter from F3 Sommerville and FNG (Zigzag).

Spec’s VQ

July 20, 2017 / / 0 Comments

7 #HIM showed up for the Spec VQ.  No disclaimer, all veterans present. Pledge.

Warmup; SSH x 10 IC, LBC’s x 10 IC, Morracon Night Clubs x 10 IC

Mosey to the Rec Center; Burp/ Mercs up to 10, Partner up for 1 min Dips and LBC’s for 2 rounds.  Mosey down stairs and box jump up the concrete bleachers, rinse and repeat.  Wall sit while one pax runs to top of stairs and back then the next man goes.  Wall sits, planks, and SSH were done until all Pax complete one round.  Hand off to YHC.  Pax gather at Rec center partking lot for 11’s with squats and CDD’s.  Mosey back to gazebo for one round of the Vern.  10 pull ups, run one lap around the grassy area.   Back at the gazebo 20 dips, run another lap.  25 mericans single count and 30 LBC’s.  Mosey back to start for COT.

Namorama

BOM; Spec took us out

Moleskin; Spec nice job this morning sir.  Keep up the good work.  Nice push this morning men.  Took a little while but we did get the mumble chatter going.  We seemed to make it without waking any of the locals this morning.

How to spell Midoriyama

July 19, 2017 / / 0 Comments

Saw lots of 2F prior to beginning of Q. A generally accurate disclaimer given, as we had a FNG. Began with pledge, with no warm up needed as it was 90 degrees under the tree’s, it’s hot, Hot, HOT!!!

 

MOUNTAIN CLIMBERS (50 IC)

IMPERIAL SQUAT WALKERS (50 IC) Epic Q fail on counting these after demonstration….much hilarity ensued…..Omaha-ed to regular Imperial Walkers

DIPS (50 IC) Everyone grabbed some curb for our second favorite exercise

OUTLAWS (Circle legs 25 to the Right, 25 to the Left) Mucho mumble chatter by Huck, payback Q Thursday

RING OF FIRE (High Knees, Burpee, Roll R, Burpee, Roll L, Burpee, up) Every PAX called one, but, with 16 PAX, this

started to suck just a little

INDIAN BALL PASS (Mosey, Overhead Pass, Run to front) Real short mosey, nobody minded very much.

YME’s (Why me? AKA Nancy Cry-Agains) YHQ couldn’t think of a suitable knee exercise—so Omaha-ed to Appalachian Americans (50 IC)

AMERICAN HAMMERs (50 OYO) Everyone on hill with legs down

MERKINS (50) Incline merkins

ABE VIGODAS (50 IC) Love you, too, Tool Time.

 

Mosey to horseshoe pit for Horseshoes and Hand grenades. No grenades were used, but, PAX were injured during this exercise. Count off in two’s. Two’ s go to far side of horse pit, one’s stay at near side. Challenge is to kick a soccer ball down the “lanes” and hit an opposite red painted backstop. If the backstop is hit with kicked ball, all PAX on opposite team does one burpee, however, if missed, your team does one burpee. If the horseshoe stob pin is hit with the ball, everyone does the required number of burpees. Each player from each team alternated turns with every rotation of kicks adding one burpee to cumulative total. All had fun watching the other team do burpees. Both teams would go on a 4-in-a-row run of not missing while kicking.

Someone who won’t be named had a gutter ball, even with the “grass-bumpers”. Another unnamed teammate of mine missed his kick on purpose each time so we could do even more burpees. We got up to four burpees each kick before it was time to leave. Rumor has it that SLAW will cry when he realizes the vast hoard of burpees he missed.

 

Mosey back to flag to see MARY. Tooltime led 25 oblique V-ups. Q led runner’s get ups (kinda like Freddie Mercurys with arms pumping back and forth. Mucho sucko complaino. Q ended with 75 flutters (take that Smalls). A good time was had by all as we only moseyed a wee bit.

 

Announcements & COT. Sign up for Christmas 5K. A hearty Midoriyama welcome to Two Stroke formerly known as FNG that works with Swimmer, Bradley Chapman. He wound up with a PG-13 nickname as small children may be present at other AO’s.

Apes

July 18, 2017 / / 0 Comments

So this post is a little late…only about 24 hours which is technically early for me. With the new website, I needed some weaselshaker help to get in the system. Bandit saved the day so here it is.

I got a somewhat puzzled look by Brownstreak when Bandit did not show and he found out I was Q…not sure how to take it but it did not affect what we did. Bandit had a back issue from the weekend and I got to fill in-bonus for me. We had 7 ready for action so we started with a brief disclaimer then…

WU:  I think 10 IC of the following: SSH, Merkins, LBC, Merks, lap around Pelican’s with butt kickers and high knees then mosey

Thang: arrived at playground for description of overall plan-I saw Planet of the Apes over the weekend and thought I could put together something related….really didn’t work out but I tried. We went to playground for some Monkey Climber thing: 3 pax: 2 on either end of monkey bars doing jump squats, 3rd pax does monkey bars from 1 side to other then swaps out with other pax who monkey climbs to other side. We did this for short period of time-long enough to know it was really not that much fun, not really that hard, and not worth doing again in my opinion.

Mosey to parking lot for Burpee Plank Bridge across the parking lot-all pax in plank in line, pax at beginning of line jumps up and does burpee then hops/jumps over pax until gets to end and gets into plank position. This process continues until the bridge is built across the parking lot.

Ended up at picnic tables so we did step ups X 1 min followed by Derkins for 1 min, rinse and repeat.

Mosey to grassy hill near baseball field and did version of 11’s. Partner up, run up hill and do 11’s with partner derkins then flapjack for other partner (total 22 trips up the hill as each pax does full set of 11’s). Lot of sweat during this part-thanks for the water at end T Square.

Time was not up yet so we then did a short mosey to the outfield of the baseball field with fresh trimmed grass….holy nuts that was some soft grass. We did a little Red Barchetta in honor of Stroganoff and Roscoe-both vacationing at the beach (different beaches with their respective families). We used the light posts as our running markers with 100 SSH, 75 mountain climbers, 50 LBCs, and 25 Merkins.  We moseyed back to Pelicans with enough time for the 10 burpees then Oompa Loompa took us out with some flutter kicks for Mary ( I think that is right???).

TSquare then pulled out a nice cold cooler full of water which was juuuuuuusssssstttttt right. Over the next day or so, I have been thinking about the struggles we all go thru-every one of us has a struggle every day-work, family, personal stuff,… whatever. Getting out here and knocking it out of the park before 0630 am with an F3 post is the best way for me to start getting my head straight each day. Kind of like making your bed every morning (thanks Roscoe for this quote from Jocko)-if you have a crappy day, at least when you get home, your bed is made and that’s 1 good accomplishment each day. My M is still in bed when I leave and she did not appreciate me making the bed while she was still in it…

Keep in mind, no matter how old you are and how tired you are, you have something to contribute to the other guys around you. Oompa Loompa, who is older than (I think) all of the regular pax that I see posting on a regular basis, busts his tail every month. He posts during the week in the mornings, in the afternoons at Midorimama, and on weekends…even showing up for EC. The man is a machine and needs a (gentle) pat on the back when you see him. Think about this next time you think about fartsacking. If nothing else, he made need you to come out here so he can have someone else to push the rock with.

Whoopee

 

 

Storm Block Party

July 18, 2017 / / 0 Comments

10 pax showed this morning to push the rock and better themselves at the Storm.  The cloudy 73 degree weather might not compare to the heat of Midoriyama, but we still got a good sweat in and shirts stayed on.  No FNGs present so quick disclaimer and start on time.  YHC normally forgoes the normal F3 warmup to maximize exercise time, but this has been a concern and cause of serious mumble chatter in some pax.  So being a Q of the people, YHC decided to include a brief warmup this morning.  It was a definite hit with Dolph, which says it all…

Warm Up:

5 minute warm up.  5 sets of 10 Burpees started on the minute.  Any remaining time is you rest.  This got some good mumble chatter going and some friendly competition between Mayor and Dolph.  Shockingly Dolph managed to stay a few burpees ahead of Mayor, but Mayor made up for it with pristine form and unmatched motivation.

Once complete, mosey to the softball fields for The Thang.

The Thang:

Six stations.  Pax will conduct exercises on cards at each station for 4 consecutive minutes.  Goal is to perform each superset on the cards 4 times.  Bonus for EC!  After each set, 2 minutes mosey.

  • Station 1:
    • Hip Slappers x 10
    • Jump Squats x 10
  • Station 2:
    • Kettle Bell Swings w/ cinderblock x 10
    • Sumo High Row w/ cinderblock x 10
  • Station 3:
    • Squat Press w/ cinderblock x 10
    • Shoulder to shoulder press w/ cinderblock x 10 (going over head)
  • Station 4:
    • Merkins x 10
    • Up/Down Planks x 10
  • Station 5:
    • Dips x 10
    • Triceps Extensions x 10
  • Station 6:
    • Curls w/ cinderblock x 10
    • Reverse Grip Rows w/ cinderblock x10

Last 3 mosey’s were shortened by 1 minute to ensure completion on Time. With about 30 seconds left in the last set a train finally came by. 5 Burpees! And Time

There was some pretty solid mumble chatter through out with random talk of cheerwine, KT tape coming off of an elbow from overuse, and one pax imaginary boyfriend.  YHC did have to remind a few pax that they wouldn’t be able to talk so much if they spent more time exercising!

Pledge

Announcements:

  • Need Q’s at TheStorm, Goat Island and the Yank!
  • Bulldog & Tiny Tank are moving soon.

Prayer Request:

  • All Pax
  • Those moving/starting new jobs

Once again I am honored to be able to lead and lock shields with my fellow F3 Brothers in the Gloom.  I appreciate every drop of sweat we put in together and look forward to continuing to sharpen myself with you all.

To push on, 5 miles

July 17, 2017 / / 0 Comments

5 Strong for the Coconut horse.

The Thang:

We ran 5 miles, regular coarse except backwards.

The Moleskin:

Pushed it hard on the 5 miles. Good to have Drone and Tooltime join us.

We drank coffee, milk, and soda and talked for an hour afterwards.

 

Leaders

July 16, 2017 / / 0 Comments

After a great 3rd F by Shrink it was time to sweat. 12 Men posted in all for Gashouse and Painlab.

Warmup: I made it up as we went

Mosey to the flag for the pledge then on to the track where a few blocks awaited.

The Thang:
I originally had something a little different planned but changed for the number of PAX there. I wanted to get everyone involved with the Q. At each corner of the track we did exercises that were lead by each PAX there. When we went to the the next corner we took turns carrying the blocks.
Exercises:
Merkin, Squat, Flutter Kicks, Plank Jacks, Seal Jacks, Hillbillies.
1st corner x 5ic
2nd x 10ic
3rd x 15ic
4th x 20ic
YHC would call on a different PAX to lead each one of these at each corner. All did a great job!

Mosey to the hill at the ball field.
Partner up for Jacob’s ladder. P1 does SSH at the bottom while P2 runs to the top and does 1 burpee then switch. Add a burpee each time you go up. Do 7 trips. Crowd pleaser!

Mosey to the picnic tables for 30 dips ic. Of course I didn’t tell anyone how many.

Mosey back to the parking lot where the Painlab guys were standing on ther hands! Circle up for the Iron hulk(Jack Webb at a 1:4 ratio). Man my hands are so heavy!

COT:
Announcements-Advisory meeting Sunday at 7 at Cavendish Brewery. Website is up. Give Floppy Disk some praise when you see him. He took this on without being asked and has done a great job!

Prayer Request: Families with lose, Coach K, Several friends and family members fighting cancer.

Moleskin:
YHC talked during the workout about the mission of F3. Sometimes I feel like I get lost in everything going on and forget the real purpose. We are here to become leaders and build leaders. For this thing to work it requires each and everyone of us to lead. During the workout everyone lead a part of it. That’s where it starts. Leading a workout. Then your confidense grows and you take that confidense home with you to lead your family the way God intended you too. Then from there you spread it into your community. Being a leader isn’t easy. It comes with a heavy burden you have to carry(the blocks we took turns carrying) but our Lord never said things would be easy. We took turns carrying this load and did partner work as an example that we are here for each other and don’t have to carry the load alone. By the way did I mention we have an Advisory meeting this week? Come out and help carry the load.

Christmas In July

July 15, 2017 / / 0 Comments

I was going through some old workouts and stumbled across this little gem. The last time YHC did this was a co-Q with Brownstreak on Christmas Eve… YHC figured that hey its July and the Gashouse Inaugural SpeedForNeed is at the https://www.mcadenville-christmastown.com/ct5-K.htm why not have Christmas again!

Pledge

Warmarama: courtesy of Brownstreak!

SST x 50 Single count

1 Burpee

Hillbilly x 15 IC

2 burpees

Cotton pickers x 15 IC

3 burpees

Monkey humpers x 15 IC

4 burpees

Merkins x 15 SC

5 burpees

Squats x 15 IC

6 burpees

Toy soldiers x 15 IC

7 burpees

Moroccan Night Clubs (was supposed to be 15 IC however Madden said that was too easy…39 IC)

8 Burpees

CDD’s (AKA Def Leppard Merkins) x 15 IC

9 burpees

Peter Parker x 15 IC

10 burpees

55 Burpees in total for a warm-up now that’s how it’s done men!!!!

The Thang:

Core Time with Tool Time…. wouldn’t be a Tool Time beat down without it!

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

American Hammers -50

Cindy: also courtesy of Brownstreak!!!

 

(Modified)

5 rounds – alternating pull-up grips each round (regular, Chin Up, close grip, right/left hand different, left/right hand different)

Cindy= (5 pull-ups, 10 Merkins, 15 jump squats) Run a lap between each set around the tennis courts and back to playground ( thank you Madden for leading us back!)

Moleskin

Great work by all the PAX out there today!  It’s been far too long since YHC has posted at Folsom. YHC talked about courage and the fact that in order to have courage you must have fear! What are you doing to face your fears? How are you stepping up and out with courage to slay them. We are called to be men of courage and  we who trust and believe in Jesus are all warriors for His great Army. There is an unseen world men, and like it or not it is in war for the hearts and souls of the human race! What will you do today to face a fear, step up and lead your home, workplace, community, today!

COT

Announcements Advisory board meeting tomorrow night at Cavendish Brewery in Gastonia at 7:00, SpeedForNeed Gashouse race Sign up !!! to run or volunteer!!  Let ToolTime know his contact info is on the f3 App

Nameorama

Prayers –

Bob for healing and understanding as he deals with the diagnosis of Lung Cancer, T-Squares M and 2.0 for good pediatric cardiologist report and interview from Ashville station about their families loss, Slaw traveling over the next week,  Men of f 3 praises for them period.!,  And for courage to be the men God calls us to be.

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

It was an honor to lead today men!

Tool Time

Goat-thusiasm

July 13, 2017 / / 0 Comments

Got a request from Brownstreak for a fill-in Q earlier in the week, and thankfully work cooperated and I was able to take it. Have not been to GoatIsland in a loooooong time so I was looking forward to this morning. I did not sleep well-was it goat island magic? Was it goat-thusiasm? Who knows? In any event, 6 others showed and we got some work done. Dr. Seuss and TopHat came in hot so we made sure to get some extra SSH in for their WU. Lot of sweat today-make sure to rehydrate tonight. Was great seeing the pax of eastern GasHouse-it’s been too long since I have been here.

This is what we did:

WU: 6 reps IC: SSH, Merkin, Squats, Burps, LBCs then 5 burpees with some extra SSH for TopHat then again for Dr. Seuss. The workout can’t really start of me without SSH.

The Thang:

Mosey to stairs by old bank for 13’s (similar to 11’s but today is 7/13 so we got a couple extry’s in today). Merkins at the top, burps at the bottom. Dolph didn’t like using the stairs so we Omaha’d to use the grassy hill for the trip down. Dolph went up and down the grassy hill-nice work. Think I would still be there if I did that. The stairs were tough enough.

Quick discussion while we got our breath about Concentrica-layers of personal relationships that have variable levels of importance. Center of bullseye and most important is relationship with M.

Mosey to bridge for Burpee Plank Bridge across the bridge. Plank in line at front of bridge and last pax does burpee then jumps over each pax still in plank until end then drop into plank. Next pax repeats until we crossed the bridge to other side. Longer bridge than I remember….

On other side of bridge, we went to the picnic table for partner work: 1 min of derkins and 1 min of squats, flapjack, rinse and repeat x total 2 sets of each (I think).

More discussion on Concentrica as we moseyed to other bridge and back: second layer:2.0 (kids)-1 relationship you can really never quit, impact on kids will help determine their future relationships with most everyone else in future. BIG IMPACT AND VERY IMPORTANT.

3rd and 4th layers are Shieldlock (look at guys around you right now) and Blade (mentor/mentee relationship). Less important that others but still big impact and important-should not be more important than M and 2.0s-gotta remember that. Sometimes the fartsack is necessary for family matters-remember that.

More partner work at picnic tables: Pax picked exercises: step ups and dips-1 min each, 2 sets total??? Discussed 5th layer of Concentrica somewhere in here-Mammon (work relationships-easiest to measure when successful, often more time consuming that other areas, easiest to quit, while it is essential, it is least important out of all areas of Concentrica). I think either someone passed gas (was not me) or a plane flew overhead and Dolph/Tiny Tank screamed train so we had to, scratch that-GOT TO do some burpees.

Mosey to bridge and slalom across the bridge-hop side to side while moving forward across the bridge. Little burn but not too bad. Mosey to other side of street and counted off as 1 or 2: 1’s do BTTW while 2’s mosey across to bridge for 5 Merkins then back, flapjack, rinse and repeat for I think 47 times (it felt like it).

Moseyed to start for Mary: LBC, American Hammer, think we did some burpees compliments of Dolph and probable some other stuff I cannot remember.

Finished with pledge, namorama, announcements, and COT.

CONGRATS TO ROSCOE. REAL PROUD OF YOU. WELL DESERVED PROMOTION AND CEREMONY PLANNED FOR 7/14/17 AT 10 AM AT POLICE ACADEMY, 1770 SHOPTON ROAD.

Was an honor to be there with some great guys-TopHat, glad to see you back at it. Remember King and Queen and keep fighting off that Jester. Tiny Tank, always the quiet but hard working guy next to you that is always, always, ALWAYS a few steps ahead. Dolph, solid work as usual and thanks for taking the lead and being Co-Q with HotNuts?? next week for Q on Thursday. Hot Nuts-get after it next week, pay attention-will learn from a pro with Dolph, great work today. Speck, strong performance today-we need to get you out to Midoryama to see what real mumble chatter is all about-better yet, come to  Folsom on Sat for ToolTime Q and he’ll give you a crash course in MC101. Dr. Seuss-all I can say is I’ve got some big time respect for you-busting your tail and no complaints-very impressive.

Until next time-Whoopee out

 

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