F3 Gastonia

Fitness, Fellowship, Faith

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For How Long?

February 24, 2017 / / 0 Comments

With temps hitting the upper 70’s Thursday it was starting to feel like Midoriyama again. Last week we set a new record of 17 PAX to post in one day. Pizza Man put out the challenge to break it again and he was not disappointed. 18 deep for a beatdown.

Warmup:

SSH x 15ic

Don Q’s x 15ic

Morroccan Nightclubs x 15ic

Mosey to the soccer field. Since we had a few more pax a few carried a few extra blocks I brought just in case.

The Thang:

A few weeks ago Floppy brought back our old circuit training and I thought it would be a great day to do some more. I had 9 exercises to do for a length of time then 1 minute in between each round of something else(not rest). Most of the time it was sprint across the field or SSH. I never told anyone how long each round was and as many know it’s the not knowing that gets you. I was repeatedly asked “for how long” and Billy Madison kept trying to sneak a peek.

1)Bear Crawl to Merkin

2)Lunge Twist w/blocks

3)Weighted Situp

4)Curls

5)Single leg hip raise

6)Box Thruster

7)Plank Hop to Squat

8)Step ups while holding the block

Mosey back to the flag

9)Low Box Plank Stepper

Circle up-22 for the Vets

Pledge- Since I’m now coming in hot everyday I seem to have forgotten to put up the shovel flag so Slaw held it out for the pledge. Gracias Sir!

COT:

Namerama

Announcements-Get your mudrun teams together and get the info to me or Brownstreak, Community Run coming up. Let’s get out and be seen in Gtown, March 11th Disk golf at goat island, March 18th Convergence at The Fighting Yank.

Prayer Request-Our F3 brother in Grandstrand Dipstick’s family, Lil Beast’s Grandmother has a surgery coming up for cancer, YHC Grandmother fell and is in a lot of pain

Moleskin:

Great work by all today. I’m so proud to be a part of this group and to call each of you brothers! Let’s keep growing and pushing the rock.

Road Rage

February 24, 2017 / / 0 Comments

Whoopee almost went full on road rage on me on the drive to the Pavilion.  He was telling the PAX all about it when the clock struck 0630 and I cut him off for the second time of the day!  #hedidntrecognizethenewwheels

Brief disclaimer, pledge of allegiance, and then Stone Cold led us into a quick Indian Run around the parking lot and back to start for the warm up that sort of never ended.

We lined up for the Rockette Hillbilly:  Bring a knee to elbow like a hillbilly and then high kick.  Fortunately we had no spectators due to the darkness but we may have to do this during the Community Foundation Run.  My apologies to T-Square for being politically incorrect.  It should have been called “Rockette Appalachian Americans”.

Squats

Butt Kicker Circle Burps

Calf Raises

Domino Merkins  5 each way then back    Side plank…front plank…other side plank

CDD’s

Lunge/Bear Crawl around the Pavilion twice

Merkins to failure on grass, then assisted Merkins, then negatives.  Some people liked being in the grass too much but most had the mucho chesto going on afterwards

Run to top of parking deck:  Round of Hip slappers x 10, run down to bars on second floor for max pullups  3 rounds

All eleven of the PAX returned to the Pavilion for a quick T-Square count off and then the Field of Dreams.

Count off by fours:

1st base  AMRAP SQUATS

2nd base  AMRAP Merkins

3rd base  AMRAP LBC’s

Home Plate 15 burpees

Circle up for Mary:  Stroganoff led a 4 count series of Flutter Kicks (what else?) for 61?  As far as I know that is a record and I am not sure anyone completed all of them except Stroganoff.

Then Stone Cold called 10 burpees to end the workout because, well, he is Stone Cold.

Even though I had a Weinke I must need glasses because I skipped over two parts that would have been real crowd pleasers.  I will have something to work into next time.  While my group was on third base, Turtle Man remarked that he has never seen his knees steam.  You could tell temps were up a little due to the short sleeves, summer gloves, and pools of sweat all over the place.  At some point we heard a train and did 10 burpees.  I think it was toward the end?

Announcement:  Whoopee is having a post-holiday, pre-birthday party on the 29th of April.  Gifts are optional but strongly encouraged.  The coffee shop doesn’t open at 0600 anymore…sigh.

Prayer requests:  Def Leppard’s M is having surgery on March 8th.  Prayers for Dipstick’s family in Myrtle Beach.  Convergence to honor Dipstick’s life is March 4th at 0700 at #warthog (The Market Common, Myrtle Beach)  Nomads?

Thanks for Spiderman for letting me Q this week. It is always a great start to the day.

“From the Mouthes of Babes”

February 23, 2017 / / 0 Comments

When my kids found out that I was leading the workout they decided to take it upon themselves to show me the exercises that I should do.  After about 30 minutes of watch this daddy and how about this one the list was made.  There were standard ones like side straddle hops and merkins but then there where the more complicated, advanced exercises like leap frog (jumping over each other like a frog).  After some thought I decide I better modify where needed so there where no leap frogging but instead Burpee long jumps.  Most of the items here were left just as my kids said to do with some slight modifications.  So here it is:

Warm up: SSH x 15, Merkins x 15, LBC’s x 15, mosey run to pavilion

Pavilion 1: CDD x 10, Hip Slappers x 10, Merkins x 10

Jail Break to Light Post

Light Post: WW1 Sit ups x 10, Snow Angels x 10, Michael Phelps x 10

Lunges back to pavilion

Pavilion 2: Squats x 10, Step Ups x 10, Box Jumps x 10

Burpee Long Jumps to road and bear crawl back to pavilion

Rinse and Repeat, and then mosey run back to the parking lot with a few Burpees to salute the passing train.  Along the run it was determined if my 5 and 6 year old were going to come up with the weinke, next time they need to do it with us!

Once back at the car took the suggestion for the next exercise to be star gazing.  So we did and challenged the men to share about their M’s and 2.0’s and say one thing that they were thankful for about their M.  Then left them with a challenge to serve their M at least once before we meet again.

Mayor – Part Deux (No Snuffaluffagus)

February 23, 2017 / / 0 Comments

Well Gents, this was the second Q in the same week.  I wanted to make if worth while since the pax were selling me their time…and I didn’t want to waste it.  The night before, there were some questionable tweets about what the Q might bring.

Disclaimer…yes

Pledge…yes

Warm up…yes – this is not my favorite thing as I believe a lot of its wasted energy, but a certain pax whos name rhymes with drownsqueak had some complaints so we did some SSHx10IC, Moroccan Night clubs x10IC, big and little circles (both forward and backwards).

We do a short mosey to the fire department lot where the pavement is smooth and flat….yes I am a merciful ruler.  YHC asked if anyone one has done the Magnificent Seven.  Sargento said he heard of it and I quip back “you’re gonna learn today”. Magnificent Seven is seven types of Mericans without stopping.  We did 5 each of CDDs, Wide, Rangers (hands toward stomach), Diamonds, Crucible (hands turned out 90 degrees) and Chuck Norris.  Then run a lap around town.  10 minutes AMRAP

Next up is the fellowship mosey to the upper lot for some Aiken Legs.  20 squats, 20 calf raises, 20 split jacks, 20 lunges single count.  Run a lap around the building and up the stairs.  10 minutes AMRAP.   When time was up, YHC happen to be at the bottom of the steps when time was up and here came the chirping.

After another fellowship mosey back to the bridge, we run across and go to the three rail fence.  With feet on the bottom rail, do five mericans, move feet up to the middle rail, do five mericans, move feet up to the top rail, do five mericans.  Run across the bridge and hit 30 flutter kicks.  10 minutes AMRAP.  Due to the two trains throughout the workout, we had to hit some burpees and time was starting to run out.  We mosey back to the start with enough time for 25 Freddy Mercs IC and 10 French Fries IC.

Announcments:  March 11 2.0 event at Goat Island for some disc golf.  Hoppy curls prior to event.

Prayer Requests:  Tophat and Family due to loss of brother, but his dad is getting close to moving back home.  Brownstreak for leadership and quality time with his son who will be graduating early to get to college. Jim Abernethy’s family as he was taken off of life support and passed away about three hours before the workout.

Name-o-Rama and COT.  Thanks to Dolph for taking us out.

Until next time gents……

Thursday at The Pub

February 23, 2017 / / 1 Comment

Welcome to The Pub. We run.

No disclaimer (forgot); No Pledge (forgot); not the Epic start I had planned.

At the last second, YHC decided on a little road run (no sidewalk) and tackle the hill on Gaston Day School Road (toward the roundabout) first to get it out of the way. We ran. Some faster than others. Good mumble chatter (is that one word?). Gaston Day School Road to roundabout – Right on Kendrick – Brief detour through Clubview Estates – Back to Kendrick Rd. – Right on Robinwood (Changes to Hoffman Rd) – Detour through Colony Woods neighborhood – Back to Hoffman for final section back to The Pub.

We finished. No one got hurt (no blood or falling down).

~ 5 miles. P200 is about 4 weeks out. Keep up the miles.

Announcements: March 4th – 9:00 am – Work day at the Rotary Community Garden – 2.0’s welcome; Some talk about an upcoming Ultimate Frisbee event??; Convergence on March 18th.

Several Prayer requests.

COT complete.

Thanks for the opportunity to lead.

Until the next one. AYE!

Stroganoff

Mayor – Part Une

February 21, 2017 / / 0 Comments

Some folks have been after me for a while to Q again so I stepped up as required and ended up with two Qs in the same week.  I thought about what I would do until Brownstreak kept asking when are you going to do the Bermuda triangle, when are you going to do the Bermuda triangle.  I figured I would divide everyone up into teams of three and pull out the classic, but alas, not enough were there to make it work, so a quick Omaha to an AMRAP.

Disclaimer…yes

Warm Up…no

Pledge…yes

Mosey to upper lot where the thing was dispersed.  From the center of the bottom lot, 20 Mericans, run to upper right speed bump for 20 lunges, run to upper left speedbump for 20 squats and repeat for 10 minutes or so for as many rounds as possible.

Second verse same as the first, but with some changes.  Exercises were SSH x25, side lungesx20, Moraccan night clubsx50…AMRAP for 10 minutes.  There was a lot of competition during this one between Tiny Tank and Dolph.  Good job men.

Third round exercises were shoulder taps x20, calf raises x30, dips x40…AMRAP for 10 minutes.

After this was all said and we circled up for some Mary.  The PAX took this time to count in cadence alternating numbers from Mayor and Love.  Fortunately Juice Box was steadfast and kept the count rocking so we brisked thru 25 IC.  Homer to Marge, where the rarely seen Dirty Homer made an appearance and some dancing chilcutts.  During this there were some less than positive comments made and one about Jane Fonda.  So YHC took it upon himself to have the PAX do 10 kneeling leg extensions to target the glutes…..and everyone participated.  We finished with a quick sprint back and 10 burpees to make up for the two trains we heard prior to the workout.

Announcements:  BurpeeThon 4/29, Mud Run in May ??, 2017 and the P200 march 24 and a one driver is still needed.  SIGN UP.

Prayers:  Tophats family T-Square, Jim Abernethy.

COT – Thanks to streak for taking us out.

Moleskin:  I learned last night that an officer (Jim Abernethy) I have come to know and like in my little town who had suffered his second massive heart attack last week, was given 24 hours from noon yesterday.  As I write this now, at 10pm, I don’t know his condition, but I found myself thinking about this all day.  I called and spoke to his mother last night and just thought about how he’s 47 with two young grandchildren and probably wont be around to see them.  I thought about my life, health, family and spirituality.  While I struggle to move forward at a faster pace and find myself getting spit out the back of the pax when going for a mosey, I reminded myself that I just don’t quit and have no plans to start.  My takeaway is that you are the only YOU there will ever be.  Regardless of how you do it, move forward and live the best life you can because no one is promised tomorrow.  There has been a lot of loss and strife within the pax so lift each and everyone up around you.  I thank you all for the role you have played in my life and I am grateful for F3.

To Q or not to Q

February 20, 2017 / / 0 Comments

10 men rolled into the snow cone parking lot on a brisk morning in February for a Gastone Q to raise awareness for empty slots in the Q hole.

The Thang:

SSH 20

Carolina Dry Dock 10

Imperial Walker 20

Diamonds 10

Mosey from the parking lot to Riverwood Parkway

First telephone pole and at every telephone pole all the way to the “Village Ridge Hill” do 5 Burpee’s. We stayed together and did the 5 and mosey at a slower pace.

Plank

Backwards up the hill all the way to the top.

At the top we did 50 Flutters on my count and 40 LBC’s on your own.

Then 20 American Hammers all on a whisper count.

Then mosey to the botttom of the hill except for Whoopee who hit me on the arm on the way down and sprinted to the bottom without competition.

Plank, Raise right arm and then leg and the switch.

Lunge Walk to the first driveway on the left, mosey back down.

karaoke facing the right to the first driveway on the left.

Karaoke facing the left to the first driveway on the left.

Plank as all gathered.

Back up the hill but at every mailbox on the left 10 Squats. This added up and with correct form it would hurt. Try to challenge yourself if you can and make sure your form is correct on these. Your bum should go down to even with your knee’s.

At the top we planked and then mosey back down. (Defib could not take anymore and left to go home) (He had to go to work) Also, Whoopee was put in the dust on the way down by Gastone on the second trip down the hill.

We started up the hill again for every mailbox Merkins and made it halfway before I noticed the time. Mosey back down and then start heading back with a different exercise at every power pole.

20 Flutter, 20 Imperial Walker, 20 Carolina Dry Dock, 20 yards Lunges, 5 Burpee’s, LBC’s and so on.

Entered the parking lot exactly at 6:15.

 

The Moleskin:

I made several comments about how to sign up for a Q or subtle hints. Qing is an honor and I will be glad to Q all of the workouts but it will come at a price. We did have the next few workouts covered at Martha’s so my idea for the next few workouts will have to wait. I would like to see Turtleman and guys that have not done the Q step up and take the bull by the horns. We will be happy with your workout no matter what you bring, that is kind of what it is about.

Prayer request for my Mother In Law. Parkinson’s is a terrible disease and she is closer to the end than the beginning. She has had the disease for 20 years and she is a very strong lady. Her strength in trying not to use a wheel chair over the years or trying to keep things as they were for her family is always noticed. But, as the end is close and Hospice has come in like hero’s to the family with support in 10 different ways I try to look at all the positive impacts and laughs she has given me for the time that I have known her. I pray for her comfort and clarity over the next few months.

Overall it was another fun Monday morning with another easy workout. Thanks for letting me be the guy today and I look forward to the next one.

Gastone, out!

 

 

Blood EVERYWHERE

February 19, 2017 / / 4 Comments

I am writing this backblast while Gastone is recovering in the intensive care unit (not really, but thought I would get your attention with that). I’ll start off by saying we are all fine, however, blood was shed this morning, and a lot of it.

It started out all fine and good. Stroganoff got in some EC while the rest of us were all just hanging out in the parking lot of the Harris Teeter. There was a quiet and calm feeling, like the calm before a storm. And a storm was brewing, my friend, was it ever. None of us knew it, but it was calm like no other calm has ever been in that particular parking lot…..basically, we did not have a lot to say so we started running.

We ran, and we ran, and we ran. Once we got finished running…..we ran some more. As usual, a few led the pack and a few stayed back keeping our comfortable mosey fellowship pace. And it was calm….I think I mentioned that above, but again, not much to say….so it was quiet also, and a little calm.

Somewhere along the way something strange happened. Gastone stopped running and looked back at me with a not-so-calm-and-quiet look…..and then I saw it, blood everywhere. Like a fire hydrant on Mars had been knocked over by a cement truck, red stuff spewing all over the place (Mars is the RED PLANET, everything is red there, right? I think I have read that somewhere). It kept coming, like diarrhea after a bad bunch of Chalupas, too many baskets of chips, and truckload of Tequila. It was coming from his hand, from his eyes, out his ears, and I think he was vomiting it also. It was awful. And it just WOULD. NOT. STOP…..Children were screaming, mothers were fainting, grown men were running (that was us, because this is a running AO). Gastone had stepped on some glass which got stuck in his shoe and was causing some pain so he stopped but most of us kept running because #1, this is a running AO, and #2, it didn’t really look that bad at the time. I think Madoff went back for him to make sure he was ok. The story is Gastone tried to push the glass back through his shoe thinking it was really a nail. The glass cut his hand in a couple places before he knew what was going on. He eventually got it to a place where he could continue running and then they took off.

Stroganoff led the pack and when he reached the end, he pulled a Forest Gump and kept running. As far as I know, he is still running. Madoff was the only one close enough to see him from the finish while Billy Madison and I kept a steady fellowship pace-he’s fun to run with because once you start talking, eventually some situation comes up where he can quote a movie, I get to try to guess it, and this leads to more distractions and before you know it, we have just gone another half mile. JK2 kept a solid pace in preparation for his upcoming half marathon. Gastone finished strong despite losing gallons of blood along the way. My advice, eat something with ketchup today. It’s red like blood and should help replace what you lost on the road today. And remember, I am a doctor. We know things.

Once we finished the running and recovered from seeing all that blood, we did 5 burpees because Gastone heard a train-I suppose it was real, but could have been a couple cats getting busy with some early morning action, who knows? We hung out for a little while then had a quick prayer and went our separate ways.

Although I did not Q this workout or lead the pack in any way at all, I was there and thought I should report things exactly as they happened, just for the record. And by the way, if someone sees Stroganoff this week, tell him he owes us 5 burpees.

Hey, let’s do a P200 training session!

February 19, 2017 / / 0 Comments

Another Saturday, another morning in the gloom. Well, not really that gloomy. As I pulled down Garrison Blvd toward the Schiele, I caught a Rucker on the road….nice EC Squirt and his 2.0 FNG along the path with him. Good example for all of us.

I realized that I had not posted at Gashouse in 4 weeks for different reasons, the longest stretch of time I have gone since starting F3 without showing at the Schiele so I had to volunteer for the Q. I very much like the creative workouts that many of you have come up with but I am not a fan of Q’ing such creative workouts so I went back to one I had done before…..The Forrest Gump.

As the PAX gathered, I immediately stated I had decided this would be a P200 training session workout…..Aye! That’s not exactly the response I got from several of the PAX but it made me feel good to know they think I’m number one in their hearts. Just feels good. Disclaimer….I’m an idiot….get back in your car….etc, etc.

On to the warm up with several In-Cadence exercises:

SS Hops X 15
LBC’s X 20
Imperial Walkers X 18
Freddie Mercury’s X 21

Mosey to the flag for the pledge.

The Thang

The Forrest Gump workout requires a right turn out of the Schiele and a faster paced mosey up the East Garrison Baptist Church parking lot for some IC work:

Plank for the six

Merkins X 15
Prayer Squats X 20 (We are in a Church parking lot)
Flutter Kicks X 20
Mountain Climbers X 20

Mosey #2 to Hillbilly’s Parking lot for some IC work:

Plank for the six

Merkins X 15
Prayer Squats X 20
Flutter Kicks X 20
Mountain Climbers X 20
Hillbilly’s X 5 (We are in the parking lot of Hillbilly’s BBQ)

Mosey #3 to the Flag Circle at Lineberger Park

Plank for the six

Time for some Dora 1-2-3 Partner Work

Partner 1 performs the exercise while partner 2 runs up the sidewalk toward the swimming pool to the top of the steps and back. This continues until the aggregate reps are complete or the Q realizes it’s time to move on:

100 Merkins
200 Squats
300 LBC’s

YHC found this a little more difficult and time-consuming than anticipated and we cut it a little early (I believe I have done this every time we have done this workout)

Mosey #4 to the picnic shed at the upper playground area inside the train tracks (no burpees) for some IC work:

Plank for the six

Dips x 20
Squats X 15
Dips X 15

Mosey #5 back to the flag circle area for a quick Ring of fire: Merkins X 5 (thanks for the push and delaying my reps DaVinci!!)

Mosey #6 for the longest straight section of today’s run back to the Church parking lot.

While waiting on the PAX to arrive, YHC led the group in a quick IC set of flutter kicks X 60….that was terrific!!!

A great tradition then commenced to honor our first Nantan, Whoopee, with a set of “Rear toward the road Monkey Humpers” – IC X 10…….FANTASTIC.

Mosey #7 back to the Schiele.

Announcements: Workday opportunity coming up at the Rotary Community Garden on March 4th, 9:00 am. 2.0’s welcome. See Feelgood for any details. Advisory Board this Sunday, 7:00 pm at On the Border, all are welcome. Squirt invited all PAX to consider helping with a camp this Summer through Least of These Gaston out at Crowder’s Ridge. See Squirt for details and opportunities.

Prayer Requests: Continues for Top Hat and his family. DaVinci’s M is dealing with some back issues.

We covered a lot of ground/distance today, more than a normal workout probably. I appreciate you guys pushing me today as you always do. I also appreciate Dolph’s apparent super hero hearing ability as he asked me many times during the workout….”Is that a train?” as I replied each time….”No”.

Several of us went to the visitation Friday for Top Hat’s brother. In a true show of Top Hat’s faith and the type of person he is, I think he made me feel better than I did for him. It also reminded me of the true power and purpose of F3. I appreciate the manner with which each of you men lead your lives. It was particularly rewarding today to see Squirt’s 2.0 “Smalls” post and work hard today and the manner in which Squirt was leading him. This is what it’s all about.

As always, it was an honor to lead you men this morning.

Until the next one, Aye!

Stroganoff

Counting Steps

February 18, 2017 / / 0 Comments

The numbers grew… and grew… and grew. As the clock ticked closer to the designated hour, the PAX was in full force to (insert joke here) get shredded with Sargento. The FNG’s were also out today, three in all. When the time came, YHC delivered the disclaimer for the benefit of the FNG’s and with a little mumble chatter from the PAX, we got to it.

Warm-Up: Side Straddle Hops x15IC, Morrocan Night Clubs x25IC, Don Quixotes (specially for Tool Time) x10IC

The Thang:

Mosey up the steps down main street to the cookie bakery. As some stranger with backpacks walked by, YHC announced the first session would be Route 66. At each telephone pole, the PAX would perfom a merkin and then add another at each one afterward all the way up to the traffic light. 66 merkins!

As we crossed the street, I suggested we all hold hands for safety (my parenting instinct must’ve kicked in) but I guess everybody decided to risk not following that idea. Across the street there just happened to be a completely unused wall. We can’t have that so YHC led the PAX in a round of Wall Sits with air presses thrown in and Donkey Kicks in cadence. To give the wall a break we turned our backs on the road and did some Monkey Humpers. Finally we went back to the wall for 15 Hip Slappers in cadence.

Mosey to the never before used field around the corner for a rousing session of Elevens. At one end we did LBC’s, at the other end were jump squats. There was a pretty good distance in between (50 yards or so?) so this took a while and gave the faster guys a chance to practice their plank position. Also, it was a great opportunity to help encourage the rest of the PAX to push through to the end. That’s part of what we’re here for men, helping to strengthen each other.

Mosey around the other corner through the park to the hill beside the baseball field at Davis Park. The Triple Nickel was thrown down. Before we could get going one of the PAX questioned the number of reps for the routine. Always wanting to be a leader who listens to his men, I obliged and upped the count to 5 rounds of 5 burpees at the bottom and 5 WW1 sit-ups at the top. Iron sharpens iron!

A fellowship mosey to the other end set us up for double line Indian Run. We headed to the back of the middle school and threw in a jailbreak at the end.

For the final act we partnered up for some Dora 123. In aggregate the teams counted up to 100 Carolina Dry Dock’s, 200 Flutter Kicks per leg and 300 lunges (single count). Plenty of mumble chatter was going on and the PAX was having fun, I think, except the lunges were taking forever so we Omaha’ed that to a total of 200.

One last mosey toward the nest took us to the fountain in the park. In case you didn’t know, I like to run (and track my steps which ended at around 6000 for the workout), so we ended up spending the last few minutes of our time circling the fountain because I didn’t feel like stopping the mosey to do exercises. The Death Spiral was born.

Prayer Request: Top Hat and his family.

Announcements: Advisory meeting tomorrow night at On The Border. Mud Run is May 20th. P200 guys need to keep training, 5 weeks til the relay. We need Q’s for the Yank and no one is scheduled at this time.

Welcome FNG’s Banana Seat, Bansai and my personal favorite Feta! Glad to have you men (and young men). As always, it was an honor and pleasure to lead you today. It’s really encouraging to see so many men consistently posting, not only at the Yank but all of the AO’s. We all like the exercise we get by coming out regularly, but its exciting to see the friendships that have been build and continue to grow by all of us pushing the rock together. It’s great to be a part of it all with you.

AYE!!!

 

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