F3 Gastonia

Fitness, Fellowship, Faith

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Gastonia Goes Reverse Rickshaw

July 1, 2017 / / 0 Comments

SUMMARY

13 men (12 country bumpkins from Gastonia and a lone stray Mongol), showed up at The F’in Yank to give the @F3SpeedForNeed racing a chair a final tuneup before the Inaugural Race on 7/4.  Thankfully, we did not break the chariot before the race, although we did manage to perfect a very technical move called the ‘Reverse Rickshaw’ which is when a white guy (Tooltime) pushes, while an Asian (JRR Tolkien The Mongol) rides.  No monetary gratuity was given, but plenty of tips were.  ~3 miles were covered and hopefully ‘dem abs will be sore tomorrow from Bruce Lee’s Dragon Flags, or whatever we did: Dragon Flag Proper Form

THANG

Purpose for today’s workout was to give everyone a chance to drive the racing chair on a fast stretch for some speed, and maybe with some resistance up a hill, to get some familiarity with how it feels to be pushing 120lbs (40lb chair + 80lbs of weight… or a LOT more, if a brother was sitting in it).  All PAX swtiched-off pushing racing chariot throughout the 60min workout.

  • Mosey towards town, stopping in the surface behind the rusting train-car for some warmups SSH, IW and 31-merkin ladder (5reg, 5wide, 5diamond, 5right-offset, 5left-offset, 3right-leg-up, 3-left-leg-up)
  • Mosey to brick wall of a local building for some people’s chair with air presses while alternating raising legs.  Then do three sets of hip-slappers on the wall, 10 each side. 
  • Mosey across train tracks to straightaway. Series of progression sprints w/ chariots to the next street. Plank for 6, then 10 CDD. Mosey down Hawthorne Street hill, progression run back up hill, plank, 10 CDD. Repeato.  PAX alternated pushing SFN chariot (weighted with person or with 80lbs of weights) and running forwards and backwards up the hill, at times with sandbags.  We repeated the hill repeats a handful of times until everyone got a chance to feel the suck.
  • Back to Stowe park by the pavillion with picnic tables.  Each PAX completes 2 rounds of the following:
    • At pull-up bars, perform 1 pull-up followed by 1 toe-to-bar…. 5X
    • 10 single leg squats on picnic bench each leg, switch legs. Change to single leg step ups if needed.
  • Run 2 laps around the inside of Stowe Park, regroup at the 6 and mosey to the gazebo.
  • At the gazebo, 2 sets or 3 sets? #delirious of Bruce Lee’s Dragon Flag Situps before one more lap around the part to get 3miles for your Strava mileage.  Regroup at the Flag for the Pledge of Allegiance, group selfie with #SFN racing chair, YHC with takeout and FINITO!

MOLESKINE

First of all, words can’t express how grateful F3 Nation is to have such a supportive and giving group of men in Gastonia for SPEEDFORNEED.  You have rallied around crazy leaders like Tooltime and myself and really shown a commitment to the cause as if it was your very own… and guess what #SFN IS YOUR OWN!  Your small region carries a LOUD voice, and embodies what F3 is all about, whether it’s the Nomads traveling to different regions to post (even if they picked my day to Q!), signing up to be part of The Inaugural SFN Race, donating your time and money, and just spreading the news with others #giveitaway. Looking forward to posting with you men again, participating in your #SFN McAdenville Christmastown 5k Race, supporting your causes, and growing F3 Nation with you.

Anyway, couple of musings… before YHC hits the sack for an early 12miler tomorrow morning #NYCmarathontraining.  Poor Wee-wee was the only one not able to do pull-up muscle ups at the pull-up bars, keep on trying brother… you’ll get there. The Mayor put up strong performance, flying down the hill and needing to apply the leash on the chariot.  On the way up the hill, dude kept on pushing himself, even carrying the sandbags.  He’s one of those dudes you’ll look back in the months and years to come, with a serious story to tell others.  Yesterday me and my boy were shooting BB guns in the backyard and one got away from us. Then I saw Tooltime’s head and got all nervous that’s where the pellet had landed, but it wasn’t.  Gotta say, you men in Gastonia are very lucky to have this guy in your region.  You already know he’s a great guy and leader, but he has been truly a great support and advocate for SPEEDFORNEED , getting the word out, and offering all of his time to support a crazy Mongol he’s never met before… until today!  Great work by everyone out there today, hope some of the exercises were things you don’t normally do and can add to your arsenal of pain.  Until next time… 

ANNOUNCEMENTS

  • You have until 7/3 to sign up for the SPEEDFORNEED Inaugural Race, the American 4 miler Race in Dilworth which starts at 0730 and we will be crossing the finish line at just after 0800. We will be running as a group behind Owen, Nash’s (METRO) 14yr old 2.0 (muscular dystrophy). There is NO race day signups, so do it now. Hang out with the family, and cheer on Owen and support F3. There are about 50 registered runners, and there will be closer to 100 F3 spectators there at our tent.  Be a part of the very first #SFN race and the start of a legacy: Preblast and Signup Links
  • SIGN UP for the McAdenville 5k Race which F3-Gastonia is hosting for SPEEDFORNEED. It should be quite a memorable evening under the Christmas nights and YHC hopes you will be a part of it. See ToolTime for details, and check out the Christmastown 5K PREBLAST LINK.  * This race is capped for # of racers so you need to sign up quickly*
  • YHC was fortunate enough to participate on the Nantan Podcast Friday to talk about SPEEDFORNEED and the motivation behind it. It’s not nearly as eloquent as others which are on there, but there are a few tidbits of #TRUTH sprinkled in. Have a listen if you are interested, or just listen to some of the other podcasts by other #HIM in F3 Nation when you’re driving home:  https://soundcloud.com/f3nantan/f3speedforneed
  • Looking for a SPEEDFORNEED shirt? Click on the SFN Shirt Video and let me know if you want one… Order #1 basically SOLD OUT faster than a Mariah Carey concert, but more are on the way and some sold at the race. Msg me.

  • Prayers for Solomon’s step-daughter for a speedy recovery.

Have a great weekend and 4th of July men.  Grateful for all of you, and keep pushing forward in all 3 F’s.

SYITG ~ JRR Tolkien

The Goofballs of Midoriyama

June 30, 2017 / / 0 Comments

With a nice cool start to the summer; 12 strong HIM showed at Midoriyama on a beautiful day in June for another afternoon beat down. Trying to always plan a perfect workout, I just hope each PAX will receive a blessing and go home a better man.

Warmups.

Goofballs x 10

Moroccan Nightclubs x 10

Cherry Pickers x 10

Pledge

5 Burpees OYO

Lets Mosey toward the Picnic tables. Stop at each light pole and do a Burpee. Do 1 at light pole 1 and 2 at light pol 2 and 3 at 3 and so on. There was 7 light poles so that’s about 28 Burpees if your counting.

At the picnic tables we did 10 of each

Dips

Merkins

Step Ups 10 each leg

So I was looking at the map and noticed a pond and some docks so we moseyed toward the docks. I just didn’t know there was a big hill leading down to the docks. We stopped at the volleyball pit where Slaw was begging to get sandy but we stayed out of there for the moment. We did 4 exercises and then ran up the hill and back down. We did these for 15 min.

LBC x 20

American Hammer x 20

Flutter Kicks x 20

Crunchy Frogs x 10

As everyone was catching their breath I briefly discussed Sacrifice. How each man should sacrifice for their family and marriage, most of all for God. After Slaw and Ooompa  got in some EC in the sand box while the rest of us noted that they are truly idiots. After the belly ache from watching those two crazy guys we then moseyed back up the hill to the picnic table.

Dips x 30

Merkins x 30

Step Ups x 30  15 each leg

Mosey back to the shovel flag doing a squat at each light pole adding another squat at the next pole. At the parking lot we started some 11s. Monkey Humpers and WW2. We didn’t complete all of this because of time, but we got through a good bit.

COT

Announcements.

Tolkien will be at the Yank on 6/1/2017

Nomads going to the patriot, Clown car is meeting at Eastridge Mall at 6:00

Prayer Request

T-Square and family

Cheech’s family and the driver involved

With every workout I’ve tried  to better myself and push myself to be stronger and endure more pain so that I can be a better man than the workout or the day before. I recently learned that in 2016, 90,000 Christians were killed for their faith alone. That’s one brother or sister in Christ every 6 min. We are all human and do not deserve Gods enduring love. But he has given it to us, all we need to do is humble ourselves and reach out for him. I love you brothers and cant wait to see you in the gloom.

 

Partner Halfpipe

June 30, 2017 / / 0 Comments

9 Men arrived with not one FNG so the choice was made….

The Thang:

40 SSH, this was a good enough warm up and I got some looks when I went past 30.

Mosey down Marietta Street all the way down to 2nd Avenue.

From the bottom everyone pick a partner except for Q.

One partner runs to the top of 3rd and the other runs to the Franklin up the hill. Once at the top do 10 Jack Webb’s. Run back to bottom to meet and do 1 Partner Derkin. Repeat but switching hills after meeting until you have completed the 11’s. (Whoopee had picked Bulldog as a partner and he got worked so hard that Whoopee all the sudden said I can’t handle this anymore and he left)

This took up most of the time for workout and the hills built into the workout added to the pain inflicted.

Next follow me back up to the top of 3rd take a right and head down to South Street.

We did Lunges, Run backwards, Sumo Squats, Run backwards until we got to Franklin to gather everyone. Mosey back to Main Street and then Bear crawl to the steps. Normally the crawl would have been good with me but today a left leg cramp hampered me a little.

The Moleskin:

Though we might get some rain this morning but we might have just received a little sprinkle and that is about it. We went to work fast so not to much Mumble Chatter.

Prayer request for all of our brother’s and the people in need around them.

Mt. Mitchell is tentative for August 20th. Clown car up in the morning early to base camp. Jog/hike to the top and back but mainly stay together. I will bring First Aid in my bag plus snacks and water. Take a group picture at the top. Get to the bottom and jump in the swimming hole not to far away.

Thanks to all for coming out today. I am pushing to bring in more people for the next few months and would like to see us double in size and get some of these Sad Clowns to join us. It is always an honor and until the next time.

Gastone Out!

 

Wifferdill

June 29, 2017 / / 0 Comments

This is called the wifferdill workout and BB because there was no real plan for this Thursday YHC just wanted to Q! so YHC wifferdilling it!

 

Warm-up:

None! It’s warm enough

Pledge

The Thang:

Started with a mosey around the Ball fields we would stop every once in a while and do while waiting on the 6.

Flutter Kicks

Squats

Al Gores

We continued our mosey around the lake loop and ended up at my favorite place Hamburger Hill!!! We did flutter kicks while waiting on the 6 Recover…at that point YHC told the newer PAX the name of the hill and Slaw explained it was named this because your legs feel like hamburgers when you’re done sprinting it!

We then proceeded to sprint down and back YHC called for 2 x”s however Blart being the masochist that he is wanted a third shot at it! Who was YHC to deny him the suffering…..Oompa Loompa at this point was dealing with a kidney stone and yet he soldiered on and suffered well….WOJO all I have to say is whoa! You’re freaking fast up and down that hill brother! Def Leppard YHC thinks was suffering from oxygen deprivation because he kept wanting to show us the “little Leppard!”  Ash Pond Was dealing with a very knotted up Hammy so he dropped to his 6 and did flutters!!! You know skinny guys and abs! Sidecar was pushing himself the entire time and didn’t let up! You’re pushing that rock brother and getting better! And Pockets! So proud of you brother you pushed yourself tonight and have continued to since you’ve been out here!

After the hill sprint we moseyed back to the flag where we circled up and did some Ab work (you’re surprised right!)

25 V-up/Roll Ups

25 oblique V-Ups right then left

Then YHC looked over at Slaw and saw that twinkle in his ey he knew it was coming just for him

5 Burpees OYO

At this time YHC took the time to talk about suffering out in the gloom together….yes YHC is nuts….yes we all are….Yes YHC wants to push you and himself to the limits …but why? for one purpose to suffer together  because when we suffer together we form life long bonds that will not happen any other way! We suffered well today proud of all of you men! We are strengthening  ourselves so that we can be the men God has called us to be so that we will have the endurance to do the things that our families , brothers communities need us to do!

Namorama

COT

Prayers for spiritual healing, emotional healing and physical healing, for Cheech’s family and for T-Square and his family

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

Cramerton Craziness!

June 29, 2017 / / 0 Comments

12 HIMS should up for a dose of Tesla on Tuesday and it went like this.

 

First, had some late arrivals as Dolph came from that wilderness land of Crouse, NC for his morning burpees. We aimed to please!

COP:

SSH X 20

IW X20

5 burpees OYO

LBCs X20

5 burpees OYO

Merkins X 10

5 burpees OYO

Mountain climbers X 20

5 burpees OYO

Mosey over to baseball field entrance now officially known as the Field of Dreams.

Each lamp to the end 2 merkins, increment by 2 at each light for 2, 4, 6, 8, 10 merkins.

11s on the grandstand and the concession stands, dips and Mike Tysons.

Mosey over to the bottom of hamburger Hill for partner work

Partner 1 climbs the hill to the fence at the softball field. Partner 2 does called excercise

Rd1: cross fit merkins

2: Squats

3: LBCs

4: Flutter kick

5: Plank

6: merkins

7: burpees

Mosey back to last lamp, squats back to entrance X 4 per lamp, 4,6,8,12, 16, 20, 24

Mosey to walkway in parking lot, halfway between tennis courts and school.

Partner 1 : bear crawl to yellow line. partner 2: crab walk to yellow line on other end. rinse and repeat.

Grab some wall at school for people’s chair.

20 airpresses

balls to the wall

Mosey back to start – done!

NM: Great AO here at Storm, lots of toys to play with. Coach K makes his reappearance – welcome back! Great crowd. Did decide that mayor will lead on the 4th at 6 am! YHC could not talk him into 7 am. Oh well! Its his call and it will be worth attending I am sure. Could be some fireworks.

Thinking seriously about reaching out to AD at Thomas Cramer HS and seeing what it would take to get the field on a regular basis. Likely will have to do a workday out there one Saturday for an hour or so but would be worth it. Thoughts?

Enjoyed leading this group. Great men all!

Tesla

 

With the 11th pick in the draft…

June 28, 2017 / / 0 Comments

Been a while since I posted at Martha’s, so first of all, thanks to Gastone for the encouragement to Q. As I thought about a theme for the weinke, I was still thinking about the NBA draft last week. I’d heard the Hornets had drafted Monk and traded for Bacon. My excitement dwindled when I found out that neither one was our F3 brother of the same name. I also thought about a tweet from Freight that night questioning whether I had started to accept my F3 name. I had to look back and see where my namesake was drafted. He was drafted 11. And there was my theme.

Warm-Up
SSH x 11
LBCs x 11
Imperial Walkers x 11

The Pledge

Mosey to Gastone’s Hill for the first round of Eleven’s.

Sumo Squats at the bottom of the hill. Lunge walk up the hill a little ways. CCD’s at the top. Run back down the hill. Between the mumble chatter and the lunges, I lost count of what round I was on. Given that and the fact there were several more rounds of Eleven’s, YHC called that round of Eleven’s early.

Mosey to the Dollar General parking lot for round two of Eleven’s.

American Hammers on one side. Bear crawl to the other side. Plank Jacks on the other side. Run/Jog/Walk back. The pax made it all the way through round two.

Mosey to the old Harris Teeter/Lowe’s parking lot for round three of Eleven’s.

Hip Slappers against the wall. Flutter Kicks on the other side (1-2-3-ONE, 1-2-3-TWO, etc. was the count on the Flutters). The pax also made it all the way through round three.

Wall Sits with Shoulder Presses x 11

Mosey the long way through the parking lot and stopped at the wall in front of the bank.

Dips x 22

Mosey back home. We had time left so one round of Mary. Stone Cold – LBC x 20

Announcements
New site coming to post backblasts. Continue to use current site for now.

Prayer Requests
Gastone – Mother-in-law
Easy Rider – Unspoken
Outhouse – Brother-in-law
Special prayers for T-Square – If you’re readying this, we love you brother. We are all praying for you, your M, and your family.

Prayer

It was great to be back out at Martha’s this morning. Thanks to everyone for the push and the encouragement. Until next time…

The Belmont 5k

June 27, 2017 / / 0 Comments

14 men woke up early on a Saturday looking for a beat down to get the day started. I hope I didn’t disappoint. Two FNGs were present so a short disclaimer was given. In past workouts I have heard guys say that they cant run a 5k, so today I set out to prove them wrong. The workout went like this:

Warmup:

SSHx10IC, Merkinsx5, Squatsx5.

Short warmup because we have a lot of ground to cover.

The Thang:

The plan is to mosey for a while and stop for some exercises.  This will be repeated until our 5k is complete.

Starting at Stowe park, mosey to Nellies parking lot. CDDsx25, squatsx25, LBCsx25.

Mosey to Walk Run parking lot. Werkinsx25, squatsx25, American hammersx25.

Mosey to the intersection at Main St. Military merkinsx25, squatsx25, Freddie Mercuriesx25.

Mosey to the funeral home, diamond merkinsx25, squatsx25, flutter kicksx25.

Mosey to the Library, Merkinsx25,squatsx25, WW1sx25.

Mosey to Belmont Middle School, dipsx25,squatsx25, LBCsx25

Mosey to First Pres Church, Train is heard, 5 burpies.

This is the halfway point of our 5k. This is a lot harder and is taking a lot longer than I planned while sitting on the couch. The trip back was going to be the same stops with the same exercises. Change of plan. New plan will be same stops, squats will be done while waiting for the 6.

Made it back to Stowe Park at 7:59 in time for the pledge. Every man present completed the 5k.

Announcements:

Speed for Need inaugural race is July 4.

Welcome to FNGs Mulligan and Tide.

Prayer Request:

Cheech and family and friends. Each other. Those battling illness.

 

 

 

 

 

 

Bandanas & Beards (Thanks Whoopee)

June 27, 2017 / / 0 Comments

Disclaimer

Pledge

Warm up

Burpees x10 (OYO)

Merkins x 10

LBC x 10

Flutter kicks x 10

Plank Peter Parker x 10

Mosey toward baseball fields with short break to find a curb for 15 Mike Tysons

Continue mosey to the press box in the center of all of the fields.

Partner up (one running from the press box to the parking lot and the other performs the exercise-switch each time until total is complete)

LBC x 300 partner runs to the parking lot for 20 merkins then back

Micheal Phelps x 250 same as above but do 5 burpees

Shoulder taps x 200 same as above but do 10 plank jacks

Spider-man merkins x 50 same as above but do 10 WWI sit ups

Baby makers x 100 same as above but do 10 STH

Mosey back to Snow Balls – hey we have 5 minutes left

10 LBC, 10 Flutter kicks, 10 shoulder taps, 10 spiderman merkins, 10 baby makers, & 10 WWI sit ups

Thanks for the opportunity to lead this morning!!

The Biggest Cinder Block Ever

June 23, 2017 / / 0 Comments

If that wasn’t some humid air, then I must’ve been jumped in a pool at some point during this beat down. Not a shirt remained dry, not did anyone escape the lovely swamp ass.(That’s what I was told) Good mumble chatter throughout the 45 minutes. Good Friday start, great to see Outhouse.

WARMUP
Side Straddle Hops – 40 IC Whoopie showed up on 20, so we made sure he got his in.
Merkins – 10 IC
LBCs – 10 IC

PLEDGE

THE THANG
Mosey for 5 minutes around downtown, ending up at the Great Steps of Fargo.

10 IC Derkins during which an unnamed PAX named Whoopie yelled, “Get your foot out of my CRACK.” If you can’t do merkins with a foot in your crack, maybe you shouldn’t be out here. It happens quite often to be honest.
10 IC Freddie Mercury’s
10 IC Monkey Humpers
10 IC Dips

Mosey for 5 minutes around lower downtown, ending up in the staff perking lot of Piedmont Community Charter.
Plank, Recover
10 IC Mountain Climbers
10 IC Merkins
Burpie Broad Jumps up the entire row. 10-12 rows
10 IC American Hammers
10 IC LBCs

Mosey for 3.5 minutes several blocks down to another empty parking lot.
Burpie Broad Jumps 7 rows

Mosey around the block and to everyone’s surprise, a majestic pile of super heavy cinder blocks right in the middle of the road.
15 IC Squat Press w/ cinder block
10 IC Curls w/ cinder block
10 IC Dips w/ cinder block
10 IC Mountain Climbers w/ cinder block

Replace the biggest cinder blocks she’d ever seen.

Back to the main side road, South St. and Sprint the full block uphill.

Next Block
Zombie Walk half way up the road.
Run backwards the remainder of the hill.
5 Burpies compliments of the train
10 Dips IC

Mosey to the Pavilion
10 IC Peter Parkers
3 Steps of Deep Sea Divers

COT: Cheech and his family, Bulldog praise with Face to Face interview in a few weeks.

JUST A LITTLE MOSEY IN BETWEEN STATIONS

June 22, 2017 / / 0 Comments

WARM UP

SSH 15 IC

DON QUIXOTES 15 IC

MERKINS 10 IC

 

THE THANG

It was simple 4 stations run to each and perform 4 exercises

1ST Station= 40 Seal  Jacks IC , 30 Mountain climbers,  10 merkins IC , 10 werkins

2nd Station= 30 SSh , 30 mountain Climbers, 10 Diamond Merkins, 20 Lbc’s

3rd  Station= 30 Seal Jacks, 10 Merkins , 20 lbc’s, Wide Merkins

4th Station=15 Mike Tysons  IC, 15 mountain Climbers IC 15 Hippslappers, IC

Give or take a few there ,

Then back to flag for a little leg work, it went  a little like this,  backward highknee lundge,squat thingamubob’s for about 25 yards . Not my best choice of the day but it got the blood flowing to the legs

I tried to keep it simple today and keep the heart rate up, I hope you enjoyed…..

22 Merkins for vets

Pledge

Announcements;  Speed for need coming up; 4 miler, and Christmastown 5k,

COT; ToolTime Spoke A little and shared a blackblast about Lexington

PRAYER REQUEST;  Cheech’s Family, those traveling,

MOLESKIN; after hearing about the loss of a F3 brother I cant help but to exam myself a

bit ,I  have been thinking a lot lately about my time and how I am investing in others, I know I have a lot of room for improvement there.  I also mentioned that I hope to us this time with my brothers to become better so I can impact my family a lot more .

 

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