F3 Gastonia

Fitness, Fellowship, Faith

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SPEED for NEED themed delivery…

July 12, 2017 / / 1 Comment

After a nice family vacation and taking part in the inaugural SPEED for NEED event on July 4th, I reached out to Midoriyama site Q, Def Leppard, for an opportunity to Q.  Lucky for me and the PAX Tuesday was open.  After being a part of the SPEED for NEED event, my heart and mind has been thinking about this great cause.  I can’t explain the joy and emotion that I felt seeing Owen smiling and having such a good time in the 4miler.  I’m sure you are like myself and often take for granted being able to lace up my shoes and go for a run or even post at an F3 AO.  I thank the man above every day for giving me the ability and opportunity to do the things I love.  With that being said, F3 Gastonia is hosting the SPEED for NEED event at The third annual Christmas Town 5K will be held on Saturday November 25 @ 6pm.  Since I had Q, I felt like it would be a great time to let the PAX see what it is like to push a chariot. (Well, I don’t really have a SPEED for NEED quality chariot but my 2.0’s running stroller will work.)   Something in my head (well really the man above) told me to come up with 19 exercises plus the one HIM pushing the chariot.  Never at Midoriyama have we had 20 HIMS show for a workout but for some reason I felt and was told it was going to happen on this day.   I loaded my Ruck Bag with about 60 lbs. for the chariot and was super excited about this Q. I knew it was going to be a special day!!  I arrived a little early at Midoriyama to write the exercises in the parking spots.  WeeWee came to give me a hand and we could see the PAX coming in.  One after another they kept rolling in; I looked at WeeWee and said this might be the day!!  5:30pm rolls around so it was time to begin…a short disclaimer… Pizza Man’s an idiot!! Wait…3 more PAX rolling in hot so first exercise is Moroccan Nightclubs as we wait for them to get out of their cars.  As I looked around I wanted to do a quick count off to make sure I counted in my head correctly.  YES, I was amazed 20 HIMS posted for this SPEED for NEED themed workout!!!  As I mention all the time and in some of my past Back Blast, things happen for a reason and GOD IS GOOD!!!  Nobody knew what the Q had in store for them but something told them to post today!!  With that being said it went like this….

Warm-up:

Seal jacks X 10 IC

Don Q’s (ToolTime’s) X 10 IC

Enough with the warm-up let’s roll……the PAX had a short mosey to the parking lot but not before 5 humpees. After a short explanation of SPEED for NEED and the Christmas town 5k each PAX picked a parking spot with an exercise wrote in it.  The exercises were….

  1. Merkins
  2. LBCs
  3. Squats
  4. Incline Merkins
  5. Flutters
  6. Calf raises
  7. Decline Merkins
  8. American Hammers
  9. Mountain climbers
  10. CDDs
  11. WW1s
  12. Lunges
  13. Mike Tysons
  14. Freddy Mercury’s
  15. Rocky Balboas
  16. Dips
  17. Plank shoulder taps
  18. Side Straddle Hop
  19. Burpees
  20. Stroller push around median

PAX are to complete AMRAP of exercise until the stroller run is done, then rotate to the next parking spot

Never underestimate the warriors at Midoriyama!! I thought that this work plus the cool 95 degrees temperature, that it might take up the whole 45 minutes but I was wrong. So another count off just to hear that great record number of 20 and now let’s mosey. We took the long route to the soccer field for a plank burpee bridge. (Our former Gastonia Natan, Whoopee, made this up.) This was definitely a crowd pleaser. With 45 minutes nearing, time to mosey back to the flag. One more set of 5 humpees and 22 for the Vets and this workout was complete.

Pledge

Announcements:

The third annual Christmas Town 5K will be held on Saturday November 25, 2017 @ 6pm

COT:

Coach K and his family

Soldier’s that lost their lives in the plane crash and their families.

Other prayers not mentioned!!

T-Square’s wife

Philippians 4:4- Rejoice in the Lord always, again I will say, REJOICE.

Once again it is always a pleasure to get the opportunity to lead a great group of HIMS. I hope after this workout and reading this that you sign up for the The third annual Christmas Town 5K will be held on Saturday November 25, 2017 @6pm and other SPEED for NEED events. This is a great thing we have going!! Special thanks to JRR Tolkien!!!

Until the next delivery Pizza Man is OOOOUUUUUTTTT!!!

 

 

 

Buzz Killed Spicoli with Merkins

July 12, 2017 / / 0 Comments

Couple of FNGs showed up this morning. Awesome! It’s been a little while since I’ve seen 2 FNGs at one time.

Gastone gave me a heads up the night before, so I added a little extra mustard to the recipe. And with that my friends, we turned up the heat like this.

WARMUP:
20 IC Side Straddle Hops
10 IC Merkins
20 IC Flutterkicks
10 IC Squats

PLEDGE

Mosey on over to the parking lot of the future Gastonia Speed Cart Racing arena.

Pair up
One PAX hits 20 Flutters then 20 Merkins and repeats until partner returns.
Other PAX runs to the 1st light pole 1 burpie, runs to the 2nd light pole 2 burpies, runs to the 3rd light pole 4 burpies, runs to the start 4 burpies – TAG
3 Rounds of this

1 minute of Mountain Climbers
1 minute of Freddie Mercuries
1 minute of Squats

Head over to the starting line for Burpie Broad Jumps! 9 lines. Recover.

Bear Crawl back to starting line.
Backwards Bear Crawl to other end.
Burpie Broad Jumps back to the starting line.

Mosey to the Dollar Tree. There’s never one too far away.

1 minute Plank Jacks
1 minute Mountain Climbers

Mosey on down the street to the hill
10 IC Derkins
30 IC Flutterkicks

Mosey up the street
Partner Up, 10 IC Squats
10 IC Merkins

Mosey to Snow BAllS
10 IC Merkins
10 IC Monkey Humpers
10 IC Dips

Announcements: Rosco is being promoted on Friday at 10:00 am at the Training Academy.
COT: Easy Rider-Family, Bulldog-Interview today,

Fuzziness of the Mind

July 12, 2017 / / 0 Comments

I had it, then I lost it. Halfway though the beat down I felt light headed and dizzy. Took a minute while the rest of the PAX finished the lap and hit some burpies. They checked on me, I felt better, we kept going at a strong pace. It’s good to have support and brothers to lean on. One of the best parts of the day is the fist pumps and words of encouragement. It doesn’t happen too much at work, but there’s no reason why it shouldn’t so keep it going strong throughout the day brothers!

WARMUP
Side Straddle Hops – 40 IC
Merkins – 10 IC
LBCs – 10 IC
Side Straddle Hops – 40 IC
Merkins – 10 IC
LBCs – 10 IC

PLEDGE

Mosey on down 3 Blocks to the Construction Zone! Grab a mighty cinder block and build some muscles.
Grab some concrete-
10 IC – Squat & Shoulder Press
10 IC – Squat & Curl
10 IC – Plank Jack

The Dab – 10 burpees per minute for 5 minutes, run 1/4 mile.

Back around to the construction zone and 5 Burpies – The Train salute!

10 IC – Squat & Shoulder Press
10 IC – Squat & Curl
10 IC – Plank Jack

Mosey around the block.

In the abandon haunted parking lot:

Up the road we go!
10 Lunges, 10 Monkey Humpers
10 Lunges, 20 Monkey Humpers
10 Lunges, 30 Monkey Humpers
10 Lunges, 20 Monkey Humpers
10 Lunges, 10 Monkey Humpers

I got me some light-headedness halfway through the beat down, and probably forgot half of what we did.

COT: Easy Rider-Family, Bulldog-Interview coming up, Gastone-Mother-In-Law

Folsom Vern

July 11, 2017 / / 0 Comments

YHC was thinking last night what to bring out to Folsom, then the Vern hit me. There were 2 in gloom when I arrived and 2 more showed up. There was short warm up and then the directions for the vern were given.

The Vern
Start at the play ground area.
10 pullups run 200 yrd
20 dips run 200 yrd
25 merican run 200 yrd
30 lbc’s
Repeat 5 times

Moleskin
The Q had a little trouble with the Imperial Walkers during the warm up and chose to stop and start over. Cadenece was a little off. The Vern is always a good one, this time was no different. It didn’t take long for the Pax and Q to get the sweat rolling. The Pax figured out pretty quick what was coming next after the first 2 rounds. Not to much mumble chatter, just knowing what was next seem to keep it at ease. Strong work by all. TClaps to Huck, well done sir.

Pledge
COT
Prayer requests, Announcements, Namorama
It was an honor to lead you men. #DRP
Thanks Huck for taking us out.

You want fries with that?

July 11, 2017 / / 0 Comments

Only four brave souls showed up for a Norwood-led beatdown.  All vets, so brief disclaimer.  No warmup because I had no clue how long the workout would take.

Short mosey to the adjacent parking lot for a Double Quarter Pounder.  Run 1/4 of the parking lot, do 25 merkins then run backwards to the start of the parking lot.  Run 1/2 of the parking lot, do 50 squats then run backwards to the start of the parking lot.  Run 3/4 of the parking lot, do 75 mountain climbers then run backwards to the start of the parking lot.  Run the length of the parking lot, do 100 SSHs then run backwards to the start of the parking lot.

Short mosey around the parking lot.

Then the “double” portion came in for the Double Quarter Pounder.  Run 1/4 of the parking lot, do 25 jump squats then run backwards to the start of the parking lot.  Run 1/2 of the parking lot, do 50 flutter kicks then run backwards to the start of the parking lot.  Run 3/4 of the parking lot, do 75 moroccan night clubs then run backwards to the start of the parking lot.  Run the length of the parking lot, do 10 burpees then run backwards to the start of the parking lot.

We moseyed up to the baseball field for a triple nickel.  We used the hill on the first base side of the field.  Monkey jumpers (because I can’t do a Q without having monkey jumpers!) at the bottom and WW II sit ups at the top.  Madoff and I thought it would be a good idea to do the WW II sit ups in the grass.  We were soaked.

We moseyed back to the front of the school for a little wall work.  60 seconds of wall sits with shoulder presses for the last 20 seconds.  Then 10 hip slappers.  Rinse and repeat.

Then we did a little Corewood.  60 seconds AMRAP OYO with 30 seconds break in between each exercise:

  • American hammers
  • LBCs
  • Pretzel cruches
  • Windshield wipers
  • Crunch frogs
  • Dying cockroaches

Fellowship mosey to the main parking lot.

Prayer requests:

  • The F3 brothers who haven’t posted recently
  • Safe travels for the kids going to summer camps

COT

Pledge

Great work this morning, men!

Beating the heat.

July 9, 2017 / / 1 Comment

With a few minutes till start I got a text that a couple of FNGs that Edison had EH’d were running behind so with another FNG already there and time to go we started. Disclaimer for our first FNG that Tool Time has been EH’ing. I’m an idiot (some of the PAX reminded me), These are recommended exercises, go at your own pace. Lets start.

SSH x 20

Cherry Pickers x 15

Moroccan Nightclubs till the new PAX arrive.

Disclaimer again for the new PAX

5 Burpees OYO

Mosey to the stop light at the corner of Myrtle and Main. We will start there with an exercise and then mosey to the next corner at Myrtle and Central perform another exercise, then go to Central and Woodrow for another stop and then on to the corner of Woodrow and Main and then back to the start. Rinse and repeat. This is a 1 mile loop

Corner 1

Merkin

Corner 2

LBC

Corner 3

Squat

Corner 4

Toy Soldiers

Round 1 is 10 reps

Round 2 is 20 reps

With plans of a 3rd round we omaha’d so that everyone could stay together. Mosey back to the front of the school. I asked everyone for their favorite exercise. We performed 6 exercises around the front loop for 20 minutes. Do each exercise 20 times single count. I believe we got about three maybe four trips in.

Wee Wee said pull ups but he changed to Merkins since we had no pull up bar.

Slim Shady says Mountain Climbers

Tool Time gave us oblique V-ups

Edison gave us Flutter Kicks

The Q gave everyone Monkey Humpers with your backside to the road and Dips

With time running out we moseyed back only stopping first at the wall behind the school for some Hip Slappers only the Q calls when to slap your hip.

Mosey on back with a minute to spare. Good job everyone. Way to push!!

Pledge:

Announcements:

Christmas town 5k. Get signed up and lets support Speed For Need. When you sign up let Tool Time know. Remember there are a limited number of slots for this event. If you can not run or walk in the event then plan on helping at the tent. Please try to come out and help support each other as well as the community.

Prayer Request:

There are many spoken and unspoken request. Please keep each other in your prayers. Remember God is in control!! If you need to talk I’m always available and I’m sure there are other PAX willing to lend an ear.

Praise report:

SPEED FOR NEED. I am thankful that God has given our PAX a new avenue in which to reach out and spread his love in our community.

Thank you brothers for your support. Till next time!!

TRACK STARS

July 8, 2017 / / 0 Comments

The decision to Q at Gashouse was made last week with some encouragement . So I humbly agreed, this was my first Q on Saturday  so was a little nervous.  With the Pain Lab we had a total of 21 . 16 of those chose to become better TRACK STARS . So here is how it went….

WARM UP SSH IC X15

DON Q’S IC X15

MTN CLIMBERS ICX15

LBC’S ICX15

THE THANG   First stop at the flag for PLEDGE

Second stop was the track at Greir middle for a Burpie mile such a crowd pleaser

NEXT

Mosey to stairs behind church for BOMBS

B    Bulgarian ball busters    50

O    Overhead claps    100

M    Merkins     150

B    Bigboy sit ups   200

S    Squats    250

Some where in between merkins and Bigboysitups Omaha was called, this was a great idea however YHC had brought some coupons and if we would not have stopped we would have missed out on that fun.

NEXT

COUPON WORK

21’s with blocks 7 1/4 up …..7 1/2 up……7 all the way up then 30 squats

this was done in 3 sets

And then mosey back toward flag stopped at wall for wall sit to wait on pack. Then 15 MikeTysons IC. Once at starting point did a few more reps  …   SSH 15 IC    Mtn climbers 15 IC Merkins 10 oyo

back to flag for 5 MOM from Rudolph

 

MOLESKIN  as always it has been awesome for the past year to be a part of F3

COT

PRAYER REQUEST

 

Pancakes

July 8, 2017 / / 0 Comments

The decision to Q was locked in two weeks ago when Guts and I took the fantastic voyage to Folsom for a great workout with great people.  Whoopee called for extra credit/Bro-lympic training before the workout at 0600 and then Pizza Man decided to run to the extra credit from his house before that.  As Guts and I approached the AO with “Folsom Prison Blues” playing EXTREMELY LOUD from my car Pizza Man and Whoopee gave a friendly wave, happy that we were F3 guys and not some weirdo’s.  Or at least I hope that is what they thought.

Oompa Loompa joined in for the EC workout at 0600 that was Q’d by Whoopee.  Oompa’s plan was to get the EC and then travel to the Gashouse for the Painlab.  We tried to talk him out of it but he stayed true to his brother Rudolph and left us after the EC.  I won’t call him out here for being a wus.  The EC was pretty bad/good and got the sweat rolling to the point that no one could catch a wet football when we threw it prior to the main beatdown.  We were happy to see the trucks rolling in with a new record for a Saturday at Folsom with 11 total and two quality FNG’s.

YHC modified my plans for the warm up so I could let the new PAX experience a typical F3 experience.  They would not be disappointed as there was lots of mumblechatter throughout, with Pizza Man bringing most of the banter.

Extended welcome and disclaimer followed by:

5 SSH, 5 Merkins, 5 Squats, 5 Imperial Walkers (just check the box and move on)

Indian Run to the flag for Pledge of Allegiance

The next exercise was 7’s.  Seven exercises in order back to back.  We start with 7 Mountain Climbers, 7 Plank Jacks, 7 air presses, 7 squats, 7 skier lunges each leg, and finally 7 burpees and backplank for recovery with a repeat x3.

Lot’s of mumblechatter in the plank position as we discussed why 7?  Was it because yesterday was the 7th?  How many?  Why? How many rounds?  You get the idea.

Quick discussion on Discipline:  Discipline is the suppression of base desires, and is usually understood to be synonymous with self-control and restraint. Virtuous behavior can be described as when one’s values are aligned with one’s aims: to do what one knows is best and to do it gladly.  Discipline equals freedom.

Mosey down the hill to the Ampitheater for partner work stolen from the Independence Day workout at the Fort.  We modified the 1776 workout.

One partner does the work while other rests and then switch until you get through the following.  (We did them in order all together since I didn’t have a grease board to list them all  (Q-fail)

100 merkins,

100 overhead claps

100 Dips

100 Moroccan Nightclubs

100  Flutter Kicks

100 stepups

100 squats

100 American Hammers

100 Mountain Climbers

100 Plank Shoulder Taps

100 Plank Jacks

100 High Knees

Bear crawl around the Ampitheater.

At this point there were several PAX who had stopped sweating and had been asking where the water fountains were.  Since the Q is responsible for the outcome, we moseyed back to start where the Q pulled out a case of water (Q-win) and let the hydration take place before the fireworks at the end.  Mosey to the tennis courts for

76 burpees.

With three minutes to go, we called three minutes of Mary and did squats, SSH, and LBC’s to end with Guts, Gumby, and WoJo calling the exercises.

The good news/bad news is I completely skipped a section on the tennis courts. We skipped at least 30 hip slappers, 121 Merkins, burpee long jumps and few others.  Q-Fail #2  There needs to be a lexicon term for all the things left on your weinke when you fail to follow through with your plan.

Nameorama….we welcomed FNG’s Sgt. Hulka and Sister Act to the F3 family.  Hulka is a real American Army hero with multiple deployments.  Sister Act has three daughters so Whoopee will be his new mentor.  Keep EH’ing it was great to see new guys enjoying F3.

Moleskin:  At Huckleberry’s request I shared a few words about the relationship between you and your M and kids.  Put your wife first.  Ephesians 5:25 Husbands, love your wives, just as Christ loved the church and gave himself up for her.

Prayer requests for Gastone’s M’s mother who is in hospice care.  Prayers for the family of the doctor in Dallas that died Monday of cancer and left behind young daughters.  Prayers for Coach K and his family after the death of his grandmother.

On the way to breakfast, Pizza Man decided to run home.  As we passed by Whoopee had apparently rehydrated enough and couldn’t take seeing Pizza Man alone so he jumped out of my car and took his shirt off and started running with Pizza Man, leaving behind his gloves, football, and twenty bucks in my car.  We wouldn’t see him again until he had a fresh shirt and strolled into coffeeteria like a boss.  I returned his cash but still have at least one glove and the football.

8 at Coffeeteria for some great conversation and enough food for the rest of the week.  Everyone in Dallas seems to know Gumby and Sparky #localcelebrities.  I can’t judge but to see a man eat a double cheeseburger and fries at 0815 in the morning is impressive.  I recommend getting the side of pancakes. It beats McDonalds for the most calories for your $$.

If we are breathing we are having a good day.  Don’t waste the opportunity to make an impact on others.  Thanks for giving me the opportunity to lead.  Folsom is a great AO, the PAX are always welcoming and the fellowship is strong.

Hills on Fire

July 7, 2017 / / 0 Comments

18 PAX showed at Midoriyama on Thursday and it was hot as Haydes! We are in full blown Midoriyama summer weather now. 90+ degrees and equal amount humidity. Of course this is not enough to keep these men away so we went at it.

Warmup:

SSH x 15ic

Don Q x 10ic

Hillbillies x 10ic

The Thang:

Mosey across to hill #1-Joe Hendricks up and back down. Crabwalk backwards up and back down.

Mosey to hill #2-Clock merkins. Knowing we usually struggle with which way we are facing YHC made it very clear where 12 o’clock was and then screwed up right off the bat! Your welcome.

Mosey across the park to hill #3-Jacob’s Ladder-nur up the hill, do a burpee and run back down. Do this 7 times and add a burpee each time. This seemed to be a crowd favorite.

Mosey towards the dog park to hill #4-Triple Nickel with squats at the top and WWI’s at the bottom.

Tunnel of love x 2

Mosey back towards the flag. Stopped off in the parking lot for King of Hearts-Suicides across and back in regular, karaoke, and backward style.

Mosey back to the flag.

COT:

Pledge

22 for the Vets. Thanks Powerball for the reminder and the lead.

Announcements- Speed for Need get signed up!, Advisory meeting coming up at Cavendish Brewery. Come out and help lead!

Namerama-Welcome FNG Ten Minute

Prayer Request- Coach K and family, Other Families dealing with lose.

Moleskin:

YHC talked about the purpose of F3 and building male leadership. This starts in the workout group with taking on the Q and expands from there. When you build confidence as a leader at the workout you take that home with you to lead your family as God intended. Then from there you start to pour that out into your community(we are seeing some great examples of that all over F3). You may think that one person doing that cannot make an impact but we as a group do! The impact we have on others is the same starfish model as our workouts. Midoriyama was 3 guys working out for 7 months unofficially and today there was 18 in horrible heat. We can have that same impact on our community. We cannot afford too sit around and complain about things and not do something about them. Continue to build each other up men and let’s make an impact!

Speed for Need – American 4 Miler: We are what we repeatedly do…

July 7, 2017 / / 5 Comments
Excellence, then, is not an act, but a habit.
I used to be amazed or surprised by the commitment of F3 Nation to rally and support a cause. I’m no longer surprised (that would suggest I did not expect much from this loosely organized group of men). But each and every time I am impressed and inspired by the force of will that F3 Nation brings to the community.
The Numbers
Over 50 people registered with the F3Nation team ahead of the race.
Another 10+ signed up day of the race. And estimate 10 more running with bibs not linked to the team.
Add in supporters on the sidelines, family members, pets and we likely had over 100 F3 Nation affiliated folks as part of the event.
And we are just getting started.
The Wake Up Call
What kind of 14 year old really wants to get out of bed at 6:30AM on a holiday? While he is truly a one of a kind, Owen Farr resembles your typical teenager when it comes to an early wake up call (not a fan). “Hey dad, I’ve got a great idea. Let’s go to Duck Donuts after the race.” (Another typical teenage boy request)
In the car he is finally awake and starts to ask questions – who is going to be there? How far are we running? Can Harry (the dog) run with us?
The Chariot
Owen checked out a couple of photos but the racing chariot is much more impressive in person. Once seated he realizes that the ride is a huge upgrade over his regular wheelchair. Comfortable seat, securely strapped in, no anxiety that Dad will flip the thing over coming around a corner or down a hill. And the SpeedForNeed decoration looks awesome. This machine ain’t no jogging stroller – it is the wheelchair equivalent of a high tech road bike. Smooth on the road, tracks straight, feels good.
The Low Five
The F3 pax embracing Owen stands out as the best moment of the morning. From men whom I’ve known for years to men that I never met before 7/4/2017 – everyone took time to speak to Owen, introduce themselves and encourage him while we ran together. Guys reaching out to shake his hand, offer a fist bump or a high 5. The kid can barely lift his arms up to reciprocate but he enjoys the attention. We are tremendously blessed to receive support from friends, church, school and family members. These communities embrace Owen for who he is. But it is also true that in some situations Owen feels excluded at times – his physical and social differences stand out, without question. On 7/4/2017 F3Nation lifted Owen up without regard to his ability to run fast, lead a workout, be loud, or funny or or crazy. The pax stepped up and said welcome brother, we are here to celebrate with you. Can’t reach over your head for a high five? Then I’ll come down to meet you.
The Race
I’ve run faster. But never before did I experience the kind of camaraderie that was out on that race course. At the beginning I was mostly nervous that I would trip, or crash into the curb, or possibly take out Material Girl’s achilles tendon with the chariot. Once we got going I mostly felt joy, love and celebration. I had the easy part – just follow Owen and hang on. Guys all around carrying shovel flags, leading the way, cheering Owen along. He had a great time. Loved hearing the support around him, love seeing the crowds (especially if they brought out their dogs). I think String Bean’s photo captured the moment better than anything that I will write here. Check out @nataliesfoy on Twitter.
The Road Ahead
I’ve notably avoided mentioning individuals – mostly because I worry about leaving someone out. But every single F3er there is a part of SpeedForNeed. Our progress in just a few short months is outstanding. The American 4 Miler provided a great opportunity to celebrate accomplishments to date. But as I noted in the BOM, 7/4/2017 was merely the first step. Let’s have everyone who stepped up to support SFN take the next step. Find a race and someone to push. Maybe it is a family member. Maybe it is a neighbor. Perhaps it is someone you have not met yet. The need is there. SFN is harnessing the power of F3Nation to reach across our communities and impact lives. In our prayers we often ask God to help those in need. How does God answer those prayers? By putting each of us in the world to make a difference every day.
The Video
Watch it. Share it.
What’s next? Let’s do it.
Nash
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