F3 Gastonia

Fitness, Fellowship, Faith

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Merry Christmas

OK guys, this won’t be long.

We finally had the After Christmas Party. Wish we had done it sooner (so I would not have caught so much harassment), but I think it went really well. The PAX started arriving at 7pm and over the next 45 minutes or so, all arrived mostly with their M’s. There was great food (thanks Portofino’s) and beverages (thanks Budweiser, Coke, and my M for the Sangria). The arrival of Mayor and his M couldn’t have been timed any better-he walked in to us singing Happy Birthday to him. Thanks also to his M who brought cupcakes from a place called Sugar Fix-good stuff-if you didn’t get one, you missed out. Then, as if on cue, Monk (just back from visiting with the Pope) and his M step through the door right in time to bless the food before we ate. It was great seeing everyone outside the gloom and meeting the wives. Later in the night, Stroganoff presented me with a plaque and some other interesting things for my role as Nantan last year. The skull cap and whoopee cushion keychain will get some serious use-already used the keychain a bunch (at least that is what I am telling my girls). If I had less of the beverages, I would have had a more reasonable response. I was not expecting that and in all sincerity, I really appreciate the kind words and the plaque. This F3 thing has meant so much to so many of us. If I had been prepared, I think I would have said something like this:

Thank you so much for giving me the opportunity and supporting me during my time as Nantan. It was really cool watching our leaders in Gastonia grow this cult-it IS a cult-I looked up the definition: a relatively small group of people having religious beliefs or practices regarded by others as strange. My M and 2.0s think I am very strange and since we are out there together, my assumption is all of our M’s and 2.0s think we are all strange; therefore, we are a cult.

Of all the things I love about F3, it is getting to know all of you that I enjoy the most. Outside of F3, I am pretty sure I would have no other reason to get to know many of you-our circles really would not intersect and with everyone’s busy lives, something else would take over the time we have spent with F3. Also, if we did, by chance, come across each other, it would be much different-no time sleeping outside on a basketball court in the mountains during the BRR, probably no running through the park in Belmont chasing Roscoe with a sword and red cape, absolutely no way I would wear a pumpkin outfit on Halloween while we ran around like a bunch of idiots, I wouldn’t hear any incredibly stupid jokes at 0545 in the gloom, and certainly no slip and slide on a football field in 60 degree weather causing numbness in my hands until my second hot shower around 3pm. OK, maybe the slip and slide but probably not the other things. Each of us is our own unique person with unique characteristics that make us who we are. As a group, we are powerful and as we continue to grow, I know we will harness that power to do great things. My challenge to each of us is this: Look for ways to impact others and try not to miss those opportunities. We heard at Roscoe’s 3rd F at the convergence the other day how Mr. Brown was impacted by 1 conversation with his high school principal then went on to affect so many others over his lifetime. Use your brothers to help with this impact-it can be something small or large. If you get an idea, go for it. Grab a few of us to help and run up that hill full speed with everything you have. It’s ok to fail, it’s ok to fall down, it’s ok if it does not work the way you expected. We will all be better for it in the end. Be the spark that gets the fire started and see what we can do as a group. Thanks again for being part of this cult. As much as I hate to exercise in the morning, my day just is not right without seeing at least a few of you.

Longer than I expected, but there it is. Merry Christmas.

Whoopee

Roamin’ Memories II

Returned from Rome last week and recounted a few stories to Stroganoff and Gastone as we ran the usual loop! 5 mi, 45 min, 9 min/mi.

Here’s the summary: Two of our students met the pope within 24 hours of our landing in Rome. Visited St. Peters, Assisi, Roman Forum, Vatican museums, the Pantheon, some monasteries, and lots of ice cream and coffee shops!

No, I didn’t workout once while in Rome. Too much smog, and we were walking at least 5 mi/day anyway!

Arrivederci!

Monk

 

20 Trains

We had 2 FNGs at The Storm on Tuesday.  One of the FNGs is a proud University of Alabama fan so he naturally was blessed with the F3 name War Eagle…the battle cry of Bama’s arch nemesis, Auburn (just ask Whoopee).  In conversation with War Eagle, I learned that he is training for the Spartan Super in Asheville on July 29th.  Since I’m also running this race, I thought I’d tailor the workout as preparation for The Super, an obstacle race that rewards failure with burpees….hence the title 20 Trains.  Sadly, War Eagle fartsacked & missed out on the opportunity.

Warm Up

  • Disclaimer…not needed since there were no FNGs.
  • Don Quixotes (15)
  • SSH (15)
  • Moroccan Night Clubs (15)
  • Hillbillies (15)
  • Mosey down the hill – high knees
  • Mosey up the hill – butt kickers
  • Mosey down the hill – grapevine left
  • Mosey up the hill – grapevine right
  • Pledge

The Thang

  • 20 Trains = 10 min Burpee Challenge: 8,9,10,11,12,12,11,10,9,8.
  • Round of 11s: pull ups & flutter kicks (between gazebo and Center St)
  • 4 corners: Rocky Balboas, Spiderman Merkins, LBC’s, Dying Cockroach (exercise 30 seconds then run to the next pain station)

Circle of Trust

  • Announcements – Convergence THIS Saturday in Downtown Gastonia
  • Exchanged prayer requests
  • Prayer

Special thanks to Anthrax & Short Sale for showing up….for pushing me to be a better husband, dad, friend, leader, and servant of The Most High.  I appreciate you Brothers!!! Aroo.

WILSON

12 PAX, 3 FNG’s and 1 Wilson in spirit took the DRP on Tuesday at Midoriyama. I was thinking of our brother Tooltime traveling north to the metropolis of Tonawanda and his nephew F3 Wilson came to mind. Wilson came down last summer and spent a little time getting to know the men of F3 Gastonia. I’m pretty sure he was like 11 or something but judging by the picture i saw today he seems to be aging in dog years so he is like 18 now! Anyway I thought a shout out to Wilson was due.

Since we had 3 FNG’s a little disclaimer was given

Warmup:

SSH x 10 ic

Don Q’s x 15 ic

Low slow squat x 10 ic

Grab Wilson and mosey to the soccer field

The Thang:

The Wilson

W-Wave of Merkins up to 5

I-Inch worm across the field until you get to Wilson

L-Lazy Dora

S-Squerkin 10 then switch 10 again

O-One legged Burpee 5 each leg

N-Newtons Cradle x10 ic

Let’s do it again!

W-Whamo Lunge Walk to Wilson

I-Iron Hulk

L-LBFC’s x 20

S-Seal Crawl to Wilson

O-Ollie Norths

N-Nolan Ryan x 10 then switch x 10

Snatch up Wilson and mosey back

COT:

Pledge

22 for the Vets

Announcment-Saturday convergence Downtown at the Rotary Pavilion, Something about a 1/2 marathon(sorry I stopped listening when he said run)

BOM

Be deligent and precise in your influence of our youth. Be a leader at home with your kids but also with any you come in contact with. It takes a village right! To you just a short interaction with a kid may happen without a thought but you never know what it may mean to them. They may not have that leader in their lives and that short interaction of attention they receive from you may mean the world. Go forth men and be that HIM!

 

Old ladies

Today…..we exercised like old ladies. It was an impromptu Q, one that I had to pry from Gastone’s hands while he grudgingly smiled and said I could have it. Another Q was on the schedule but alas, he was not present. Probably called to work for something important and so it was all mine and I was excited. Yesterday I met a lady in her 60’s who is still exercising and told me about some of her routine workouts. Believe it or not, it often involves burpees when she works out at 9 Rounds. I was inspired and last night prepared a weinke just in case it was needed with the intention of using for EC this weekend. As luck would have it, I was given the opportunity sooner than expected and to the Pax’ dismay, we got it on like old ladies this morning. I explained the general plan-no warmup, 2 minutes of an exercise then 1 min of partner derkins then repeat until all pax called an exercise. Fortunately, we had 10 this am allowing us to exceed the old ladies’ routine. The minute of derkins would be split between the partners with 30 seconds for each partner. The 2 minutes of exercise would be done all together but not IC. Basically AMRAP during the 2 minutes-the exercises were initially suggested by me with each pax given an exercise as a suggestion but they were free to choose another if they desired. I will claim this was my disclaimer, although it was not formally stated. Read the fine print on your contract-it is at the bottom. Assigning the exercises to individual Pax allowed me to focus my attention on the timer which is pretty complicated for me. I had to alternate between 1 minute and 2 minute timers every time. It also assured everyone paid attention to what was going on, except the Q-I mixed up the order just a little bit but not sure anyone really cared.

Here is what I can remember (in no particular order):

2 min exercises: SSH, Squats, LBC, Flutter kicks, 2 laps around Pelicans, Sumo Squats, Flying Squirrels, Imperial Walkers, Michael Phelps, and Rocky Balboa. All pax got to choose an exercise.

Partner Derkins between each of those exercises for 1 minute for total of 10 sets. Plank for partner A while partner B does Derkins. After 30 seconds, swap.

The 2 minutes of exercise allowed for some interesting conversations. We discussed the physical appearance of the female who inspired this workout. One pax in particular was interested a little more than expected….All I’m gonna say is don’t leave Gastone alone with your nana, especially if your nana likes ice cream. He sent me some Glamor Shot videos from last summer with his nana and I attached them to this morning’s pre-backblast. You should probably not even think about looking at it.

We had some good humor as well-Squirt, too bad the Papa John and Smalls were not here. Maybe you will bring them next time…..Naaaaaaahhhhhhhhh. (If you were there, you got that one.)

There were a few other things that happened but I am trying to forget. Thanks for posting this am guys. It never gets old.

Finished with Pledge, namorama, announcements and prayers.

Try to make it to 3rd F this weekend for the convergence at Downtown. Not to put any pressure on him, but suspect Roscoe will be very impactful. If you are so inclined, also show up for EC at 6am. You may or may not see something that resembles this……

PREBLAST: The “FAT BOY” Strength/Speed Course

Time to get those competitive juices flowing again and put your combination of speed and strength to the test. #F3FatCamp will be launching a competitive summer series open to ALL PAX and any FNG that will take place one Wednesday each month, June – August:

  • Wednesday, June 21st
  • Wednesday, July 26th
  • Wednesday, August 23rd

The FAT BOY course will be a GEAR based course designed for you to utilize a combination of Strength and Speed. This will be a timed course and will remain the same each of the 3 weeks which will offer both a U vs All other competitors and a UvsU opportunity. Come to all 3 weeks during the summer and work to improve your times or bring your best time during any one of the 3 weeks to see where you stack up. Whether you hit 1 week or all 3, the top time will be awarded the “FAT BOY” Golden Brick, one of the most prestigious awards ever created. Trophies will be presented to the following competitors:

  • Overall
    • Champion
    • Runner-Up
    • Second Runner-Up
  • Jr Mac Weight Class (Under 200lbs)
    • Champion
    • Runner-Up
    • Second Runner-Up
  • Grand Mac Weight Class (Over 200lbs)
    • Champion
    • Runner-Up
    • Second Runner-Up

The course will be set up at the #F3FatCamp AO (Elon Park Elementary School – 11425 Ardrey Kell Rd. Charlotte, NC 28277) on the dates listed above. 10min warm-up will commence at 530 and the competition will run from 545 – 615. Times will be recorded and posted on a leaderboard which will be updated after each competitive week.

For questions, reach out to Bounty Hunter or myself. Come familiarize yourself with the AO ahead of time. #F3FatCamp is a gear based workout that takes place every Wednesday morning 530-615 with 2 pre-run options. 1st pre-run launches at 500 and circles back to pick up the 2nd wave at 515.

SEE YOU IN THE GLOOM

-GENERAL

 

Friendly competition at the storm

Pledge first, then mosey to the traffic circle for a short warmup. Another short mosey to the big lot at the school building, then split into 2 teams. For each team, each of the PAX takes a turn running to the opposite end of the lot. Once there, prescribed 10 bobby hurley’s then drop into plank. When the teammate drops, the next one runs across.

Down and back, and a winner was crowned. The losing team got 5 burpees, winning team got 10. With prizes like this who wouldn’t want to compete?
Repeato, but bobby hurley’s replaced with 10 jump lunges (5/leg). Everyone got a trophy this time, 5 burpees per team.

Proceeded to divide into 4 teams for field of dreams in the 4 corners of the much-larger-than-a-baseball-field-non-sand-parking-lot. First round was as described in the Exicon. Second round was stepped up a notch:

  • 1’s – jump squats
  • 2’s – clerkins
  • 3’s – peter parkers
  • 4’s – 15 burpees

Returned to lot for 3 minutes of mary, name-o-rama, COT.

Special thanks to War Eagle and BP (Border Patrol) for coming out today…we hope to see them again soon. Great effort all around, except for the Mayor, whose absence was noted and now documented.

Killing Lions

So we don’t usually do a backblast for Crusade, but I figured, what the heck? Give it a shot and see what happens. We started a new book today called Killing Lions by a father/son author. It is a “confession, invitation and manifesto” about how a son receives “fathering” or how a father learns what must be spoken to his son, as well as how to “begin the lion hunt or what face our lions are hiding behind.” The “lions” are the great challenges we face while learning how to become adults and live a life with a story worth telling. Some of the “lions” they mention include fear, entitlement, and despair. Either you kill them or they eat you and your dreams for dinner. There are similarities with Freed to Lead that are interesting, one in particular was a reference to a quote by Frederick Beuchner: “The place God calls you to is the place where your deep gladness and the world’s deep hunger meet.” This is the D2X described in Freed to Lead-the task formed by the intersection of a person’s Dolphin and their Daffodil. If you aren’t sure what this means, look it up or ask me next time you see me. Better yet, read Freed to Lead.

Another part of the first chapter I really liked was this: “Do not give way to despair; do not lose heart. This battle toward a life worth living is far more art than science. It is the art of the warrior.” I really think this applies to all of us-every day, everywhere you are. THE ART OF THE WARRIOR. That is powerful stuff-think about it.

Hope to see you this week in the gloom, possibly at the convergence Saturday at Downtown. Also, come try out the Crusade. Next week, chapter 2 with Stroganoff leading the charge.

Up in the morning with the rising sun, ready for a Stone Cold run!

The forecast called for a chance of rain and the meteorologists were actually right for once, but that didn’t slow us down.

Warm-Up: (15 IC)
Side Straddle hops
Imperial Walkers
Merkins

Workout:
Moseyed about 20 yards to the brick wall in front of the bank where derkins (20 OYO) were knocked out. Then onto the old Lowe’s Food parking lot and did lunges from speed bump to speed bump before we ran to the hill in front of Food Lion where 2 hill sprints were completed. As the rain continued we went to the school and used the cover to complete 2 rounds of step-ups (20 OYO) and LBC’s (20OYO).
Moved down the sidewalk where derkins and squats 20-15-10-5 each.  Then 50 LBC’s.
Moseyed back and did lunges from speed bump to speed bump then went and grabbed a rock.  Nothing like having a group running towards a bank carrying large rocks.  In the drive thru we did 20 curls and 20 shoulder presses with the rocks followed by 5 burpees (3 rounds)
Since we all enjoyed them, we did more curls straight into a press.  Some clap pushups and dips finished us there and we returned the rocks to their home.
Gastone was nice enough to lead us in flutter kicks before time ran out.

Very proud of everyone who showed up, and for those that missed out, don’t worry either Gastone or I will have the Q on wednesday 🙂

Painlab IV – The 4 Basic F(3)ood Groups

PainLab 4

Painlab is for impaired, injured, recovering & FNG’s. We do Zero/Low impact. I’m not professional. MODIFY!

Today we get the 4 basic Painlab fitness groups:

Cardio
Strength
Power
Stretch

Warm Up (5 minutes): Imperial Walker 10, Moroccan Night Club 10, Low Slow Squat 10, Don Quixote 10, Merkin 10 LBC 10

CARDIO (15)
Jacob’s Ladder (15 minutes): Bear Crawl up – 8 Slow Burpees, down to 1 Squat, 7-2, 6-3, etc.

STRENGTH (2 Rounds)
Painlab Painstation (Dropsets to circle Frank 1 minute)

1) Curls – Bent Over Rows (Back/bicep)
2) Pullovers – Kickbacks (Tricep/Chest)
3) PrisonerSquats – Calf raises (Legs)
4) Shoulder Press, Lateral Raise (Shoulders/Traps)ALT – Trap Raise – Lunge

POWER – Kettlebell/Weights

1 – Goblet Squat
2 – row
3- press
4 – chest loaded swing
5 – shoulder halo
6 – Hip Halo
7 – ankle halo, head

STRETCH (10) -YOGA FIRE!!Namaste Warrior 2 Namaste Warrior 2 OP Handsup Touch toe Tabletop Plank Upward facing Downward facing dog
Plank Low plank Cat stretch/childs pose Side plank Side plank OP Chair pose Buddha squat Crane
Hanging knee
Triangle

Back to the circle to meet Pax for Mary.

MOLESKIN:  a fun day and while I failed to get some FNG’s, 2 of our established Pax joined Oompaand I to get it done.  Big ups to Warden and Squirt!  Bigger ups to Squirt for leading an insightful 3rd F prior.  Yall get up a bit earlier, I always learn something.

Oompa has the con for Convergence, my Painlab Partner took my cinderblocks so watchout!!

Have a great week

Rudolph

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