F3 Gastonia

Fitness, Fellowship, Faith

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We raise our jugs to you, mighty American!

May 20, 2017 / / 0 Comments

PainLab, part Deux.  Very excited to have some new faces, only 3 people backed out on me last night 😉  The mighty men who joined (Mayor, DaVinci, Oompa Loompa, FNG 1, FNG 2) got to enjoy our maiden voyage at our permanent AO.

The Thang:

Stroganoff gave the low-down as he Q’d Gashouse bootcamp.  Then the Labrats (yes, this) and I met at my car and grabbed a lot of milk jugs.  Combo of lunge walk, slow karyoka and high knee to the statue (i gotta learn that guys name).

Warm-up:

Imperial walker -10, Morroccan Night Club – 20 ,Low Slow Squat – 10, Don Quixote – 10, Merkin – 10, LBC – 10.  I think the FNG’s learned Ooompa’s history in the military when he counted.

ARTIST OF THE DAY – Judas Priest (at the request of Mayor who wanted something harder than Pearl Jam from last week.  Rock on brother!  If you Q PainLab, you choose the muzak)

Phase 1 – same as last week, the Circuit Circle (Reindeer Games?  Carolina Cycle? I need help). Here’s breakdown:

Round 1 – Muscle Work – Merkin x 10 to Parker Peter x 10 to Supermans x 10 to Dips x 10.  Go 3 minutes

1 minute of lunge in circle

Round 2 – Shadow Box – jab, straight, hook, uppercut, combos

1 minute of high knee in circel

Round 3 – Yoga – Warrior pose 2 to lean, to both sides, tree pose, chair pose

do that one more time for 2 complete rounds.  Good job guys, no rest!  One FNG went for water….Mayor said “WATER???”.  That won’t happen again.

Phase 2 – Follow the Leader – we all sat on the stadium concrete, only on the six, legs elevated.  I passed a jug to them, they passed it back.  I passed it high and said to keep it high, they did that.  Then I put 2 jugs in rotation, things got wacky.  Then some more ab exercises.  This is tougher than you think!

Then they followed me as we Bear Crawled to the top, across the first ledge, lunge walk the second ledge, crab walked the third, high knee’d the 4th to a plank.  This was good, I saw a lot of modification from the guys that worked.

*At this point Mayor showed me his watch, his hear rate was at 158.  That made both of us feel good.  You WILL get Cardio here.

Phase 3 – Partner Work:  we partnered up and did 100 CDD’s, 200 Curls with the jugs, and started on 300 Calf raises, but the Gashouse boys were back and we joined for Mary.  Sorry for being late Strogonoff!!

Ended as usual, but named our FNG’s:  Irish Cream (Mr. Bailey), BB 8 (Jim Smith), Oliver Twist (Spence Newcombe).  This could have been much, much worse if the vicious former Nantan Whoopee had his way.  Caitlyn, Ariel and Annie…..really?????  Brutal.

Thanks to all, join us at the Lab sometime, and never forget that heavy metal makes the morning better.

YHC – Rudolph

Just Chillin

May 18, 2017 / / 0 Comments

Pledge

Warm-up:

NONE- it’s already warm enough out here!

The Thang:

Mosey to Hamburger Hill…..oh wait….what’s that I hear? A TRAIN!!

5 Burpees on your own!

7 Hill Sprints- (down and back counts as 1) Lucky 7 seven was on my mind or until someone splashed merlot! Great job here men the heat did not make this easy

Ok….recover…….that’s enough ….picnic shelter….

10 Dips IC

10 Derkins IC

Mosey to the turd shack ….wait there’s Swimmer and his 2.0!!!  For a 1min 30sec peoples chair 90 degrees …arms up/out/down and then up….

Mosey to the Flag

Oh you thought I forgot!!!!

On your Six Gents….we gots to do core time!

In and Outs arms up- 25

Freddie Mercury’s arms up– 25 forward 25 Backward

Crunchy Frog – 25

Wide led Sit-ups – 25

Fifer Scissors (slow count) – 25

Hip Rock and Raise- 25

Heels to the Heavens- 25

V-up/Roll-up – 25

Oblique V-ups- 25 Right /25 Left

And 50 American Hammers legs up!

We had some time left and I wanted the PAX to get their money’s worth!

5 Burpees OYO x3

Slaw lead us with 22 Merkins for the Vets!

 

Announcements….

Mud Run this weekend, Speed for Need!!!! Donate if you can!

COT

YHC spoke about the loss of Chris Cornell lead singer of Soundgarden and Audio Slave…. His death is a great loss to rock music …I spoke about the fact that it is being ruled a suicide and that it is a cowards way out of this side of eternity ….that we are called to be strong and courageous….that we need to look to the left and right and realize that we are part of a brotherhood, and if any of us at any time are feeling that darkness creep into our minds that we need to reach out to our brothers to help guide out of the darkness. That we cannot leave our families that way! If you are hurting WE ARE HERE FOR YOU! YOU ARE NOT ALONE REACH OUT TO US FOR HELP!

Prayers-

Billy Madison’s mom in law, Def Leppard’s M’s friend neck surgery, Papa Smurf’s family for peace in their time of grieving his return home to Heaven,

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

Arms and Shoulders

May 18, 2017 / / 0 Comments

With my recent change in work schedule I’ve been hitting some of the morning AO’s visiting guys I usually only see on Saturday. This week I hit up Folsom and it was worth it! Dolph had a great beatdown on Tuesday and I tried my best to follow it up Thursday. At 5:35 when Sparky and Allen Tate showed up we had a short disclaimer for the FNG (thanks for the reminder Roadie) and we went to work.

Warmup:

Stretch and try to touch your toes

Slaughter Starter-Apollo Creed Style. Well that got the mumble chatter going out the gate.

Pledge

Grab some cement blocks out of the truck and mosey to the lower lot.

The Thang:

Line up on the side. We did a 20 count of a block exercise then sprinted across the parking lot for a 20 count ab exercise then sprinted back.

1)20 curls/20 WWI’s

2)20 overhead press/20 WWII’s

3)20 Woodchop/20 In and Out

4)20 Good Morning’s/ 20 Sandy V’s

5)20 Blockee’s/ take your block with you 20 WWII’s holding up the block

OK let’s take a break. Mosey to the stairs. Wall sit at the bottom and two at a time do 10 calf raises on each step. At the top plank for the 6. I think there was about 10 steps.

Grab the blocks and mosey back.

Iron Hulk-Jack Webb at a 1:4 ratio up to 10:40. It’s stupid that these are this hard!

Mary-Roadie led us in LBC x 30ic, Sparky called more curls with the block and Time!

COT:

Great job this morning guys. Thanks for the push. I’ve enjoyed pushing the rock with y’all this week. Welcome FNG Zalinsky as in the parts people from Tommy Boy.

Announcements: Mudrun, Advisory meeting Sunday

Prayer Request-Guys traveling for the mudrun, Sparky’s dad, Guy’s struggling against the rock

And we were out. Great start to the day!

 

we came we saw we kicked its arse!

May 17, 2017 / / 0 Comments

9 men awoke this morning and came out to Martha’s to start the day off with a bang.

The Thang:

Pledge

Then a long mosey through the baseball fields around the path behind soccer field into the woods and down the hill back to the back of the park behind both soccer fields. (That was fun to write)

Ghostbuster Song. Lunges during the song, Burpee’s every time they say “Ghostbuster” (Accidentally started the trailer for the movie at first instead of the song, darnit)

Partner Up, up the hill to the second bench for 20 partner Derkins each then back down for 20 hand slap Merkins at the bottom. Rinse and repeat.

Bring Sally up for one more song. On your back legs six inches off the ground. Raise your legs up when they say Sally Up bring em down when the say down. Never touch the ground. It is actually a good hard challenge. I completed today but this is a keeper because many did so we will practice.

Mosey long way around the other soccer field towards picnic area. In the middle of that run we did a little plank work.

Once at the bottom of hill facing picnic area. 7’s as they are called. 7 Dips at the top and 1 Sumo Squat Jump a the bottom. Repeat until numbers flip.

Walk slash mosey to the wall next. Balls to the wall for 60 seconds, Wall Sit for 60 seconds, Balls to the wall for 30 seconds, Wall Sit for another 30 plus I had everyone try to put there butts below there knee’s for 20 seconds to enhance the wall sit exercise. (Crowd favorite)

Begin mosey back. On the way run backwards about 100 yards, Lunge walk about 20 yards, Karaoke 10 yards each side.

Jail break through the field.

The Moleskin:

Great group as normal. It is a good time to increase pressure to bring in more members to the Pax. Tighten the headlock on all around you and let’s try to get 20 or more people to join us and grow Gastonia F3. It was good to see Linus out at a workout and we hope to see him much more. Time-Frame is putting in the work and with a regular showing he will see great gains in all parts of his life. F3 is not just about the workout.

Prayers are out for my Mother-In-Law, Mom’s, Students as they finish the year and many more reason’s to pray.

Thanks for letting me be a part of all this I am always humbled to all of the great guys I meet through F3.

Gastone Out!

 

Almost 21

May 16, 2017 / / 0 Comments

9 men including myself made it out to midoriyama to push the rock today. Not exactly a record breaker but enough to get it done.

WARMUP:

SSH  20 IC

Don Quixote  15 IC

MIKE TYSONS 15 IC

Then we moseyed to playground for 8 pullups and 15 WW1 for 3 sets. Then next mosey to dog park hill for some (21’s) Merkins at bottom and lbc’s at top which quickly got Omaha d to 11’s for most, Tclapps to those that almost made it to 21. Then moseyed to small soccer field past Moms watching soccer practice. They were starring at Def leppards biceps before we even did curls. So to coupons for some curls , triceps presses, and  step ups X 3. Its a good thing Slaw wasn’t there with his tassels he might not have made it past those women. Then to Turd shack for some wall work  Hipslappers 10 IC,  Australian Mountain climbers 10 IC,

Announcements: Tooltime discussed SPEEDFORNEED ,mudrun coming up, memorial Day coming …ALL GAVE SOME,  SOME GAVE ALL

PLEDGE

22 for vets

out with prayer

As always its an honor until next time …….

 

The Accumulator

May 16, 2017 / / 0 Comments

6 showed in the gloom at the Storm, while many of the usual suspects were still in their fartsacks.  Light version of the disclaimer was given and warm up ignored as usual.

Pledge

Warm Up:

No time in the schedule for a workout, I know big surprise here right. Long mosey around the soccer field, by the high school, ending at the ball fields.  One train passed and 5 Burpees conducted mid mosey.

The Thang:

Some of the pax who have been to my workouts previously know that being by the ball fields usually means cinderblocks.  Had to break a few hearts today and let them know there would be no blocks in this workout.  Some where relieved, but those that know YHC best might have had some fear in their eyes.  On to the workout.

The Accumulator:  Perform exercise 1 for 1 minute and rest 30 seconds. Perform exercise 2 for 1 minute and exercise 1 for 1 minute, then rest 30 seconds.  Continue accumulating exercises until 7 are preformed.  Workout went like this…

  • 60 seconds of Burpees
    • 30 seconds of rest
  • 60 seconds of Squats & 60 seconds of Burpees
    • 30 seconds of rest
  • 60 seconds of Shoulder Taps, 60 seconds of Squats & 60 seconds of Burpees
    • 30 seconds of rest
  • 60 seconds of SSH, 60 seconds of Shoulder Taps, 60 seconds of Squats & 60 seconds of Burpees
    • 30 seconds of rest
  • 60 seconds of Flutter Kicks, 60 seconds of SSH, 60 seconds of Shoulder Taps, 60 seconds of Squats & 60 seconds of Burpees
    • 120 seconds of moseying (to parking lot and back)
  • 60 seconds of Merkins, 60 seconds of Flutter Kicks, 60 seconds of SSH, 60 seconds of Shoulder Taps, 60 seconds of Squats & 60 seconds of Burpees
    • 120 seconds of moseying (to entrance of first bridge and back)
  • 60 seconds of Crunchy Frogs (not to be confused with Country Frogs), 60 seconds of Merkins, 60 seconds of Flutter Kicks, 60 seconds of SSH, 60 seconds of Shoulder Taps, 60 seconds of Squats & 60 seconds of Burpees

We did lose a man before set 7.  I hope he was able to find a suitable toilet, because the suggestions from the pax were all deemed unworthy.  Not sure what this individual had against trash cans, but godspeed to him.

With 7 sets finished and a slow mosey back to the flag we finished right on time.

Announcements:

  • Mud Run this weekend!

Prayer Request:

Thanks to those who braved the gloom and pushed me once again today.  We don’t fight off the fartsack for ourselves, we fight it off for our brothers in the gloom.

Folsom Coupons

May 16, 2017 / / 0 Comments

As YHC was placing the coupons, (280 lb Tire, 75 lb log 7′ long, and 55 lb KB) Huckleberry caught me and had an idea of what was to come. As we chatted and caught up others rolled in. There was a train but it was too early. Freight had caused some horn blowing on his way in, which we thought may have been another train. Hank asked Huckleberry where he could find a good masseuse. With 2 minutes to spare Sparky and Garfield made their way in.

Warm Up; SSH x 15 IC, Don Quixote x 15 IC, Mericans x 10 IC, Toy Soldiers x 15 IC.

Pledge

The Thang; With the coupons already placed approx. 1/4 mile apart from each other we got started. First station was curls with KB, 10 OYO. While one pax performed the exercise the other pax were instructed that while they wait, the following were to be performed. 5 Burpees, 10 mericans, 20 SSH, 30 LBC’s, 40 Flutter Kicks until every one had completed the station exercise. If you finish round of exercises plank up or repeat exercises, good thought Bulldog. Once all pax completed their curls we moseyed to the next station for 10 tire flips and pax waiting performed the above exercises. Most all pax got in at least 2 rounds of the exercises for this one, thank Bulldog for the idea. Once complete with station 2 it was on to station 3. 10 overhead shoulder presses with the 7′ long 75 lb log, which was a little bit of a challenge. About an 8″ diameter log with no handles is a task to balance and get started. If needed squat press with one end on the ground. Pax waiting performed the exercises. Once complete with station 3 we moseyed back to station 1 for rinse and repeat. Good work men.

Moleskin; Thank goodness Freight made the last minute correction on the way in and dodged a near head on collision. Hank I hope your lower back feels a little better now and there is no charge for the massage given courtesy of the coupons. Huckleberry nice work brother, keep up the good work. Bulldog thanks for the push this morning brother. Sparky had the log overhead and pressing with ease until he and Freight started talking about Donald Trump hands. Freight you broke his concentration. Hope you men enjoyed it. YHC will bypass the warmup next time and try for 3 rounds. As always, it was a honor and pleasure to lead you men. Thanks for invite Huck. #ISI, #DRP

COT; Announcements, Prayer requests

BOM; Sparky took us out.

PainLab Launch-o-rama

May 16, 2017 / / 0 Comments

PAINLAB – you are here because your body hates you after high-impact work, or you are recovering from injury.  Either way, you will get a workout!  High-impact is when both feet leave the ground.  We don’t do that.  We bust @$$ keeping 1 or 2 legs on the ground.  It works!

Big ups to AssshhPond, Mayor and Ooompa Loompa for doing this.  It takes guts to try something new.  Mayor had a nasty cold so I stayed out of his sweat spot, Tclaps to him.  We started with the other 40 guys, and as C-SPAN led them away from the Fighting Yank, 4 of us stuck around to try this new thang out.  Here’s what we did:

Lunge walk warm-up: go by the statue, down the steps, around the fountain, back up.  Some slow Karyoka in the middle somewhere.  Formed a circle around the Yank for the real warm-up, in cadence:

Imperial Walker x 10

Morroccan Night Club x 20

Low Slow Squat x 10

Don Quixonte x 10

Merkin x 10

LBC x 20

PHASE 1 – Circuit Circle (needs better name):  3 minutes per round, 1 minute of F3 rest (aka exercise) in between rounds.

Round 1 – Muscle Work – 10 Merkins, 10 Mountain Climbers (slow so have 2 points of contact), 10 Dirty Dogs, 10 Dips…..repeat unit round is up

Round 2 – Boxing

Round 3 – Yoga

Rest minutes were more Lunges or Imperial Walkers in a circle.  Get used to that part.

After 2 rotations of that we moved to Partner Work

PHASE 2 – Partner Work

100 CDD’s

200 Squats

300 Speed Skaters

We got almost through with the SS when the rest of the Pax was jogging in.  This worked great, and is how we will do Pain Lab.  Meet up, warm up separate, meet back for Mary.  If I remember correctly, we did 10 minutes of:

LBC

Bicycle

Homer/Marge

Box Cutters

LBFC

Flying Squirrels

Planks

V-Ups

I don’t know what else, but it was good crunch time

PAINLAB is all about modify.  I have exercises ready to interchange for EVERYTHING we do.  So I promise you will get cardio, strength and have adult recess, like CSPAN said.  Stop by the PAINLAB sometime when you want a change up, and tell all the guys who have issues but need the things that F3 provides.  Thanks to all Pax for helping this become a real thing.  Every Saturday at 7 at Gashouse/Schiele.

***OOMPA LOOMPA – you are a man among men, thanks for your partnership here!

Your friend and lab mouse – Rudolph

 

Live Action

May 15, 2017 / / 0 Comments

Turtle-man took on the Q spot this morning for a first time into in how to Q.

The Thang:

SSH, Windmill, Crunches

Mosey to small wall. Dips, something and rinse and repeat.

Mosey to wall big parking lot. Hip Slappers, Donkey Kicks.

Mosey to another wall. Hip Slapper, Donkey Kicks.

Mosey to the Hill at Village Ridge. Up backwards, back down, then Jail Break to the top (wishful thinking for all of us),back down.

Couple exercises on the way back.

1 minute left we did mountain climbers I think.

The Moleskin:

Turtle-Man’s first Q was successful and as he got going he learned that cadence is best practiced. Same as my first start is what he experienced. You think you have it all figured out, came with a hard workout but my count was all messed up and I learned to respect it as I knocked out the workout.

That being said “He still brought us a very hard Q that caused some pain and total respect”.

Next I will teach him how to write a BB. So I don’t have to try to remember all this stuff.

Gastone for Turtle-Man Out!

 

ULTIMATE CHALLENGE MUD RUN UPDATE 5/15/17

May 15, 2017 / / 0 Comments

YHC is aware that some of you have already received this update. Better to have it twice than not at all. Travel safe!

INFORMATION BEFORE THE RACE
• Donate to the Hidden Wounds foundation at the following link. This is a worthy cause and we will be presenting them a check at the race site.

Donations to F3 Summerville causes


• Contact Goose (r.w.martier@gmail.com) ASAP and sign-up for F3 Village games. Regions and AO’s also need to coordinate team space/tents for the village with Goose now. ALL Pax are encouraged to stick around for 2nd F after the race, as well as participate in the F3 games.
• All runners check the following web site for your team number and starting time. You will need to know this when you check in. http://www.ultimatechallengemudrun.org/start-times.html
• Team Captains print and sign the race waiver. Each team must have a waiver signed by all team members with them upon checking in for the race.
• Early forecast predicts a very hot race day with possible Thunderstorms. HYDRATE and plan accordingly.

RACE DAY TIMELINE
• 0730 gates open for the masses. Plan for traffic delays getting to the AO. F3 will be parking near the buses. Look for F3 brothers to direct you to parking.
• Team Captains ONLY check in IMMEDIATELY after arriving. No need for all team members to stand in line. F3 check-in will be via the F3 table, NOT the table for the general population. Captains will need to know their team name and start time.
• 0815 BOM
• 0830 Race starts
• 0851 First F3 team steps off.
• 0913 Last F3 team steps off. Actual finish order is determined by one tracer that each team gets and when that tracer passed the start and finish line, not physical order of finish. F3 has nothing to do with the timing of this event, with the exception of the F3 team’s order.
• F3 games will go at approximately 1130 or as determined by Goose. This is the first time for the F3 games so you definitely want to stick around to compete and enjoy the 2nd F.
• Food and beverage vendors will be on site. PLEASE SUPPORT THE VENDORS THAT SUPPORT THE RACE.
• In addition to the vendors selling items, the Mud Run organizers (not F3) will be raffling off items.
• ENDEX is TBD, expect late afternoon.
• The Q for this event as well as some of the Co-Q’s will be wearing white F3 T-shirts on race day. If you have questions, find a guy with a White F3 shirt.
• If you plan to drink, plan NOW for a Designated Driver.

Thanks for all that you do,

Major Dad – Mud Run Q

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