F3 Gastonia

Fitness, Fellowship, Faith

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Gashouse Convergence in support of Operation Sweet Tooth

December 2, 2016 / / 0 Comments

The year 2016 has been spectacular for Gastonia F3.  The PAX have been pushing the rock and expanding our footprint to impact men and our community.  The launch and growth of Midoriyama, Folsom, and the Fighting Yank have meant more choices for first F opportunities.  The F3 Nomads has helped men experience other AO’s and form friendships outside our region.  The training, preparation, and completion of our first ever Blue Ridge Relay team has formed tighter bonds between men.  The combination of all three F’s in events has been a signature of the Gashouse’s short existence as evidenced by the Backwoods Brawl and the recent epic #CSAUP “The Climb” at Crowder’s Mountain.  Dr. Feelgood pulled that one off during trying times and we are grateful for his dedication to make it happen.  Getting Dredd and CSPAN to speak on Veteran’s Day was a real treat.  Many men were ready to charge the hill and take no prisoners.  What a great event!  If we can repeat that next year I expect at least double the numbers.

The Gashouse has a lot to be thankful for.  One of the blessings of living third is impacting others through leadership at home, at work, and in our community.  It is to that end that I announce the December convergence at the Schiele on December 17th in honor of Operation Sweet Tooth.

Last Christmas, F3 Gastonia sponsored a family at Jobu’s recommendation and the generosity was overwhelming.  This year, in that same spirit, Gastonia F3 is going to partner with Operation Sweet Tooth in support of the Boys and Girls Club of Greater Gaston.  http://www.bgcgreatergaston.org/

Why Operation Sweet Tooth you ask?

Earlier this year, F3 Olive lost his 8 year old daughter Christina Marie Latini unexpectedly.  There were many prayers lifted for Olive and his family in COT’s and backblasts during this time.  As a testament to his family’s faith and resolve, Olive is using the tragedy for good by creating a 501(c) 3 organization in honor of Christina.

“To honor her memory, the mission of Operation Sweet Tooth is to keep her spirit alive by providing hope and joy to children who may be sick, less fortunate, homeless, or just need to have their spirits lifted. The goal is to provide toys, gifts and items of need through various fundraising efforts in hope that we can have of positive impact and experience on their lives.”

https://operationsweettooth.org/

“Not all of us can do great things. But we can do small things with great love.  ”Mother Teresa

What:  Convergence workout

When:  December 17th

Where:  Schiele Museum

Who:  Bandit and Roscoe QIC

Why:  Because you have overcome Sad Clown Syndrome and want to live third by helping others and giving back

Price of admission:  At minimum something to donate on the list below. There is no maximum donation!  You can also donate cash directly to #OST and get the deduction.  YHC will have donation forms available.

What to donate:  Cash or check to Operation Sweet Tooth

$5 and $10 Gift Cards from Best Buy, Game Stop, Walmart, AMF Bowling, etc

Circuit Training items:jump ropes, hula hoops, basketballs, footballs, multipurpose game balls, cones, etc.

Art Supplies: Charcoal, Calligraphy sets, Art Pencil Sets, Paint, Easels,

School Supplies: Pencils, Notebooks, 3 Ring Binders, Erasers, Construction Paper, etc.

Snacks: Anything healthy: pre-packaged snacks like popcorn, low fat/low sodium potato chips, etc. (Boys and Girls Club feed approximately 200 Kids a day)

Start EH’ing your friends now!  Read some old backblasts on F3Nation.com and find those PAX that we haven’t seen for a while and pick them up and bring them.  If you are on IR, bring a gift in time for the COT and do bible study and coffeerama with us.  For every FNG at the convergence, Bandit and I will perform twenty burpees at the end of the workout and buy your coffee at Panera afterwards.  For every Kotter we welcome back, all the PAX will perform ten hip slappers each.*

So prepare your M that when you come home from Panera on December 17th, (sometime before lunch), your spirits will be lifted and your heart, mind, and body will be ready for the holidays and the real reason for the season!

*Disclaimer:  There will be no backwards running.

Golf and a 6 pack

December 2, 2016 / / 0 Comments

Since we make a habit of leaving our home and family so often to go hang out with the men of F3 – why not make it sound like we’re doing what our wives all probably think we’re doing anyways? Time for some golf and a 6 pack with the boys!

 

With that theme in mind, all 11 pax grabbed a frisbee disc and prepared for some cardio and core work to build our 6 pack stomachs!

Warmup:

SSH x 20 ic

The Thang:

5 Frisbee Golf “Holes” – pair up and stagger start at each hole

While disc is in the air, you sprint. After it hits the ground you must lunge to the disc where it lays.

Hole 1 = 10x the # of throws, Mericans!

Hole 2 = 10x the # of throws, WWII Sit ups

Hole 3 = 10x # of throws, Burpees

Hole 4 = 10x # of throws, CDDs (aka “Def Lepups”)

Hole 5 = 10x # of throws, Mountain Climbers

Onto the “19th Hole Clubhouse” for a 6 pack! (Time for cardio and core work!)

  • “Billy Bad Arses” (yes, I created and named my own new exercise) = 5 Pullups, suicide sprint to end of parking lot, 20 Mericans x rinse and repeat 3 times
    • (was going to be for every stroke over par but we semi-omaha’ed due to time and possible merlot-splashing-chatter)
  • LBCs x 30 ic
  • Flutter Kicks x 20 ic
  • American Hammers x 50 sc

COT:

Blessed to share a message on my heart = life is a symphony of highs and lows. To enjoy and appreciate the “highs” you must have endured “lows” for perspective. The best meal, shower, sleep I’ve had in years all took place the day after the CSAUP. How often we take for granted the simple ability to breath until we get congested with a head cold. My appreciation for family is at a “high” after enduring the “low” of a year in the hospital with countless chemo sessions and surgeries while my wife battled cancer.

Thank the Lord for your many blessings and remember that if things are “going well” all the time, you will never appreciate them as much.

The Pledge, Announcements, Prayers then named our FNG, “Swimmer” (He works at Siemens and has 5 kids so we were VERY NICE to him.) 🙂

Welcome Swimmer and thanks to the rest of this incredible group of men. I’m extremely grateful to join you every week and especially to call you my friends.

Aye! 

The New Loop

December 1, 2016 / / 0 Comments

9 PAX showed at Midoriyama on Tuesday looking for a beatdown.

Warmup:

SSH x 25ic

Toy Soldiers x 10ic

Imperial Walkers x 10ic

The Thang:

They have been working on a new section they are adding to the park that will access the river and trail to McAdenville. I noticed it looked finished so we moseyed over just to check it out. It turns out there is a nice asphalt loop back in there. In total from our start it is a 1.5 miles loop. We stopped once for some Plank and Hops while we waited for the six. Plank then hop straight up to your feet in one motion.

Back at the start we found some blocks in my truck and really went to work. Partner up rotating between running the parking lot loop and doing the exercise.

1st- Overhead Lunges while partner runs. do 3 laps each

2nd-Press Sit-ups while partner runs. Hold block over head while doing a sit-up. do 3 laps each

3rd-Squat and Overhead Press while partner runs. Do 3 laps each.

COT:

Pledge

Announcements- Holiday Party, Minutes from Advisory Board

Prayer Request-Billy Madison’s Family especially his in-laws

A lot of hustle out there on this one! Keep up the good work.

 

good morning, Dora

December 1, 2016 / / 0 Comments

december is here.  another month the Lord has blessed us with. another month to become better.  better physically, mentally, spiritually and emotionally.  better men, better husbands and better fathers.

this day brought an fng to us.  7 men total resisted the fart sack and the hunting stand to take their DRP.  brief disclaimer: i’m an idiot, you are also an idiot.  i am definitely not a professional.  i’ll give suggestions, follow at your own discretion.  5:30 hit (5:29) according to medicine woman and it was time to clock in.

warmups: cdd, flutter kicks and imperial walkers all x 15IC

the thang

mosey the long way to the other parking lot.  partner up, size does not matter.  dora-ish 123.  p1 will complete all of their exercises will p2 makes laps around the parking lot.  exercises were 100 squats, 200 mountain climbers and 300 lbc.  took a little longer than anticipated, omaha to 200 lbc.

mosey over to the amphitheater. bttw ring of fire-ish. all pax hold bttw. one at a time, bear crawl to the end and do five burpees.  mumble chatter was lively here.

another round of dora-ish 123.  p1 exercises, p2 donkey kicks.  exercises were 50 morracan nightclubs, 100 calf raises and 150 over head claps.

mosey back to the launching point in time for 15 ssh, 22 merkins for the vets and the pledge.  time.

cot.  announcements: gashouse convergence december 17.  after Christmas party January 7.  men’s retreat in march: contact sparky or freight.  prayer requests: each other.  bom: sparky took us out.

nice work, men.  i appreciate the opportunity to not only q, but just to be around you guys.  this is definitely more than just a workout group.  strong bonds are forming, shields are being locked.  aye!

Philippians 4:13

Huckleberry

At A Crossroads

November 30, 2016 / / 0 Comments

Warmarama:
SSH 25i
Moroccan night clubs 30ic
LBC 20ic
CDD 10ic

Mosey to the roundabout
CROSSROADS:

Road1- nur to (said distance about 100yards) do 10 man makers and nur back to roundabout.

Each time back at roundabout do 5 burpees

Road2- side step to (100yrds) do 20
Mericans and side step back

Road3- karaoke to (100yrds) do 40 LBC and karaoke back.

Road4- sprint to (100yrds) do 50 Sqauts and sprint back.

We only did one round then we moseyed to lower field house.

HALF LINDY:

Set1: 12 jump squats
12 burpees
Take a lap (extra small track)

Set2: 12 jump Sqauts
12 burpees
100 high knees
Take a lap

Set3: 12 jump sqauts
12 burpees
100 high knees
100 mt. climbers
Take a lap

Moseyed back to the flag

MARY:

American Hammer 10ic
Sandy V’s 10ic
Flutter kicks 20ic
Jacob’s ladders 10ic
V ups 10 oyo
3 more but sorry fellas I can’t remember them. They were great though…. I’m sure of it.

Pledge

Be on the look out for weekly news letter email with advisory board meeting bullet talking points.

Remember all Pax and family during this time of the year.

Thanks for allowing me to lead such a great group of guys. Brownstreak out!!

Monday’s Magnificent 7 (or 8)

November 30, 2016 / / 0 Comments

Post Thanksgiving Weekend workout might require some calorie burning as the food intake over the previous four days exceeded even my own expectations. It was fantastic.

Seven strong men showed up in the Monday morning gloom for a early week beatdown. 5:29 am and we still had a car in the parking lot with a missing driver…..I guess we will start without him (JK2).

Warm Up In Cadence
SSH X 10
LBC’s X 10
Imperial Walkers X 10

Pledge

We’re Ready

The Thang

Mosey to the main park and over to the ‘Center of the Wheel’ in the middle of the baseball fields for a Modified Martha Grinder.

Squats IC X 12
Run one loop (pie piece as I like to call it) around one of the baseball fields and back to the center
25 Merkins OYO
Plank for the 6

Squats IC X 13
Run one loop (as above)
40 Flutter Kicks OYO
Plank for the 6

Squats IC X 14
Run one loop
25 Merkins OYO
Plank for the 6

Squats IC X 15
Run one loop
40 Flutter Kicks OYO
Plank for the 6

Recover with very short discussion about the new week being full of opportunities to make a positive impact on the persons you interact with on a daily basis. Aye!

Mosey to Field #4 for some Ladder 4 Corners (OYO):

1st Corner: 10 Merkins
2nd Corner: 10 Merkins – 20 Flutter Kicks
3rd Corner: 10 Merkins – 20 Flutter Kicks – 30 Squats
4th Corner: 10 Merkins – 20 Flutter Kicks – 30 Squats – 40 Mountain Climbers
Plank for the 6

Plenty of time left – Rinse & Repeat the Ladder 4 Corners One Time.

Mosey to the covered shed while yelling at the group of teenagers who the Q thought he knew. Turns out he did not so those kids might have been creeped out a little by the old(er) men running around in the dark yelling at them. They might not be back.

Find a spot on the picnic tables for some In Cadence work:

Dips X 15
Step Ups X 15
Dips X 15
Step Ups X 15

Work done. Mosey back to Pelican’s and there he is, JK2 waiting on some Mary work after running. The Q timed it perfectly so there was no Mary time available. Nice timing JK2. Good work on your run.

Announcements – Prayer Requests – Name-O-Rama

As always, it was an honor to lead this morning and start our week off well.

Good work men.

Until the next one. Aye!

9 posted for “The Hill of Village Ridge” at Martha’s

November 30, 2016 / / 0 Comments

The Thang:

Warm Up

SSH 40, Imperial Walker 30, Mountain Climber 30.

Mosey down Riverwood Parkway

Plank, Right Arm, Left Arm, so on. 5 Burpee’s

Mosey a little farther (Whoopee indicated that a fire had happened down this street so we should not go down this way.

Plank 6 inches, 10 Burpee’s.

Mosey to “The Hill of Village Ridge” bottom

10 Diamonds.

Mosey halfway up the hill. 30 Squats (good job with the whisper count)

Mosey the rest of the way to the top. Some exercise but I don’t remember.

Mosey down to the bottom, 10 Wide Arm Merkins.

Lunges up to the first drive of the Hill, then Back down.

Backward up to the first drive of the Hill, mumble chatter caused Sumo Squats.

Lunges up, Backwards up, Lunges up, Backwards up.

Plank at the bottom.

Follow me for a little more Mosey back to parking lot for the old Harris Teeter.

Mary joined us for Flutter, High Flutter, High, Medium, Low Flutter, LBC’s, and 6 inches.

Mosey to the half wall on the way back for 15 Wall Derkins, 15 lunges.

The back to the start right on time.

Moleskin:

Always a great group of guys in Gastonia, good that everyone likes hills as much as I do for training. I would like to encourage everyone to headlock someone you know and get them off the sofa and out to one of the workouts. For the month of December I will do 10 Burpee’s for every FNG we add to the PAX all on the last day of the year. Also, if your neighborhood is using Nextdoor maybe you post a welcoming note to encourage neighbors.

Good job to everyone that came out and remember that you are already way ahead of others because you just got out of the Fartsack. Thanks for letting me Q and for letting me be the site Q for Monday’s and Wednesdays.

Gastone, Aye!

(after) Christmas Party

November 27, 2016 / / 1 Comment

OK, here is the pre blast for our first (of hopefully many) GasHouse sort-of Christmas Parties. It will be at my house this year, but will be after Christmas so it won’t be too stressful or interfere with your holiday plans. I want to make it easy so I think we will have it catered, but nothing too fancy. And by easy, I mean I don’t want my M to have to work too much so maybe she won’t be too tired afterwards and will feel like sharing a little holiday cheer with me when this is all over, if you know what I mean. I have not decided what the menu will be, but it will likely involve some meat, cause we are guys, and we like to eat meat. If there is anything green, you don’t have to eat it. If you do, just make sure it’s not a left-over Christmas decoration first.

The party will be on Saturday, January 7 and will start at 630pm. It will likely be ~$10 per couple. Don’t feel like you need to bring anything, but if you want to bring something special to drink that would be fine. I will have water, soft drinks, and some beer. This will be for PAX and your M (no shorties). My address is 1299 Audubon Drive (right near where the new YMCA is being built). I’ll get some solid details out once we get a little closer to the date, and will need a rough head count to plan for food and beverages. Get a sitter for your shorties now so you can make it. I am open to ideas if you have suggestions.

Whoopee

Q Who? You Q?

November 26, 2016 / / 0 Comments

A small group began to gather in the parking lot of the Schiele. As time neared 0700, there was talk of how the count may be thin because of the holiday weekend or the presence of the Ghost Flag at the Yank and the crowd that could draw.

As we passed the start time, it became apparent that this PAX may be officially Q-less for the day. At that point, Monk took hold of the situation and decided to lead the warm-up.

Before the warm-up though, the disclaimer was given. In this case something like, “There are no FNG’s so you all know you’re an idiot. There is no official Q so there is no one to sue if you could sue someone, which you can’t, so there is definitely no one to sue.”

At that point, we started the warm-up.
SSH x 20
Toy Soldiers x 20
Plank Jacks x 20
WW1 Sit-ups x 20ish
Mosey to the flag

The Pledge

Mosey to the steps behind First Presbyterian

Top Hat brought his deck of cards so he laid out a card in six parking spaces. Each card contained an exercise thus creating six pain stations. The goal was to complete the exercise in that station then bear crawl to the top of the stairs and run back down. Then on to the next station until all 6 were completed by each man. Stations were:

Plank Jacks x 20
LBCs x 50
Squats x 20
Seal Jacks x 20
Flutter Kicks x 50
CDDs x 20

As Top Hat relinquished his hold on the Q, the PAX looked at each other with “what next” faces. At that point, Monk led a mosey to the track over at Sherwood Elementary. A round of Dora 1-2-3 was suggested with Dips (x100), WW1 Sit-ups (or as someone called them Big Boy sit-ups) (x200), and Squats (x300) being the final agreed upon sequence. The 200 sit-ups caused a few groans, but the group was up to the task.

The PAX paired up as partner A ran to the other side of the track and back while partner B did the exercises. When partner A returned, the men switched and partner B ran while partner A did the exercises.

I personally found myself at one point sounding like Monica Seles on Center Court at Wimbledon trying to grunt and groan my way through the sit-ups.

Next, the PAX took a lap around the gauntlet of doom (otherwise known as the kid’s playground equipment). At one point around the loop, someone reminded the group that the disclaimer was correct and that we were all idiots for trying that.

We did a mosey around the remaining half of the track and then back towards the Schiele. We stopped in the office park and did a Zombie Walk from one end to the other. Then completed the mosey to the Schiele.

We had time before the bells would end our time together so we finished out with a quick round of Mary.

Don Uixote’s (since there was no Q) x25. The pace was also slowed at one point so I don’t know if those would be called Don Qui-slow-te’s.
Military Presses x 25
Imperial Walkers x 25
Alabama Ass Kickers x10 (each leg)

At that point, the bell tolled and put a halt to our work.

Announcements
The upcoming convergence and toy drive for Operation Sweet Tooth

Prayer Requests
All of the sirens that were heard throughout the workout. We literally heard them during the entire workout, and I saw an ambulance fly by as I was pulling out of the Schiele.
Brown Streak’s M’s upcoming surgery.
Those that are facing the upcoming holiday season with financial, emotional, or spiritual struggles.
Also, teenagers as they deal with the struggles and trials in today’s world.
There were probably others, but luckily the Sky-Q heard them and has a better handle on things than YHC.

Top Hat took us out with a prayer.

Monk then led a strong 3rd F at Panera. We talked through the second chapter of 1 John and how we all need to love like Jesus.

Strong work by all.  If I missed any details, I blame the 15 servings of pecan pie I consumed over the previous couple of days.  Let me know if anything needs to be added.

Mumble Chatter

November 26, 2016 / / 0 Comments

11 showed for a beatdown at the Fighting Yank. 2 being FNG’s. There would’ve been 12 but Skuiesshh had some kind of fashionista thing he was dealing with so he said he was adding 3 more miles to his already 8. It’s been a few months since I’ve been to the Yank so I was excited to be back. I’ve been on the road with the nomad crew. To be honest I was really just excited about the western omelet at Cherubs.

No one showed for the ghost flag. Brief disclaimer for the FNG’s and we got started.

Warmup:

SSH x 20ic

Don Quixte x 10ic

Tooltime seemed to enjoy the view of the Q so much I decided the next exercise should be monkey humpers.

Monkey Humpers x 10ic

Toy Soldiers x 10ic

Hillbilly’s x 10ic

Pledge

Mosey to the ball field

The Thang:

Some time back The Mayor got us involved in a burpeethon to raise money for the Special Olympics. Great cause and event that I hope we all get involved in next year. Since we always need to be training I thought today would be a great time for it. We split into 2-4 man teams and 1-3 man team. Tooltime and Flush seem to have a habit of getting on the 3 man team. Take turns running out 20 yards and do 10 burpee’s until as a team you reach 300. Great job by all on this one even if you wanted to punch me in the face! That being said nothing brings out the mumble chatter like burpee’s. Especially this many. Well it wasn’t really mumbling as much as yelling and maybe some cursing.

Mosey to the corner in front of the school.

YHC advised the PAX we would be running to the point at the Main St intersection stopping at each intersection for 10 jump squats equaling to 60. Once the 6 arrived we turned around and did 5 merkins at each intersection.

Mosey to the pull-up bars.

Everyone planked while 2 PAX did 5 pull-ups then switched out until all had done a round. Rinse and repeat.

Mosey back to the Flag.

With a little time to spare we decided to do some ab mary. Tooltime called phiffer scissors x 10, Brownstreak called american hammers x 10ic, then I’m not sure who but someone called dying cockroaches x 15.

COT:

Announcements-Advisory board meeting Sunday at 7, Holiday party after the first of the year.

Named the FNG’s. Welcome Frog and Solomon. These guys did a great job on there first day out. They are obviously in pretty good shape already.

Prayer Request-Dr Feelgood’s family, Shrimp Boat is heading out on a mission trip Dec.31st.

Prayer

Moleskin:

So 4 of us went to Cherub’s but only 3 could stay for breakfast. So as I had stated previously I was really looking forward to that omelet. Well today’s menu was altered because of breakfast with Santa so no omelet could be had. I would have been a little more disappointed had I not gotten to see Santa. It was quit funny having three sweaty grown men piled into a restaurant of kids and families waiting for Santa. Don’t tell him I said it but I think Brownstreak really wanted to sit on his lap.

 

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