F3 Gastonia

Fitness, Fellowship, Faith

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Girls 3-1

November 19, 2016 / / 0 Comments

5 Nomad PAX ventured out to check out Latta in Metro. We loaded up in Pizza Man’s burban, hit the road and the mumble chatter started. Many of the things said on these trips are probably best left out of a BB. However some wisdom is shared. This morning there was much said about the struggles of raising daughters. All present had at least one. It’s good to share these experiences with one another. We are all in the same “fight”! We talked about current issues and lessons learned. It was said that raising a daughter is like 3-1 compared to raising boys. That makes 9 kids for poor Whoopee!

Once again we met another great group of guys. Very welcoming and excited to have us out. I noticed during the workout(when we could breath) there were a lot of get to know you conversations between the PAX. I especially enjoyed what someone misinterpreted Ash Pond’s name to be. The Latta AO is Latta Park in what I believe is the Dilworth neighborhood. Nice park set in a nice older neighborhood. I really like the old craftsmen style homes and this place is full of them. It’s also conveniently located near CMC Main and a terrible parking deck. After moseying to the deck I was shocked at the ramps. I mean these things look like hills on the BRR and the first thing we do is NUR up one! The NUR seemed to be a favorite of the Q. From the top of the deck there is a great view of uptown which you could enjoy as you NURRED(?) some more. According to the tracker we did 3.1 miles. Most with a good bit of elevation change. A good beat down all together.

COT:  Alcatraz who knows Whoopee from the early years of doctoring reminded him he was coming up on his 8 year anniversary of having had colon cancer. Awesome that he cares enough to remember. Of course due to the name Ash Pond was called it sounds like it would be something he would keep up with(sorry had too)! Announcements were made and they respectfully asked one of the visitors to take us out. Thanks Def Leppard!

you against you

November 19, 2016 / / 0 Comments

one showed up today at folsom.  you against you in the truest sense.  really brief disclaimer. i’m an idiot… and i’m an idiot.  quick warmup of cdd and toy soldiers.

the thang.

running.  running till i needed a break, then stopped to do an exercise.  merkins, lbc alternating at stops.  don’t know the distance traveled.  need a fancy watch. new respect to the f3 runners who train by themselves.  harder to do and really boring.

pledge and 22 merkins for the vets.

circle of… well, dot of trust.  no announcements.  no prayer requests.  yhc took myself out.

aye!

The Big 3 and 1/2

November 18, 2016 / / 1 Comment

1. MERKINS   2. LBCs   3. SQUATS    1/2.  80lb heavy bag    – Sounds like a glorious holiday party to me.  And so it was.

WARMUP:
Flutterkicks 15 IC
Freddi Mercury 15 IC
Box Cutters 15 IC
Plan Jacks 15 IC
Mountain Climbers 15 IC
Carolina Dry Docks 10 IC
Bobby Hurleys 10 IC
Burpies x 5

THANG:
Count off to assign each PAX a number. From hence forth every minute the QIC yells SWITCH. The next PAX in sequential order taskes to the bag duty.

Mosey to the wall – 1 PAX carries the heavy bag
Wall Sits – Pass the heavy bag down the line and back x2
Hip Slappers x10 IC

Mosey to the parking deck, Next PAX(#2) carries the heavy bag.

Every minute the next PAX in order switches to the heavy bag to perform machine gun punches and hooks while the rest do the following:
Run the ramp, bear crawl to the top
Merkins x 10 IC
LBCs x 10 IC
Squats x 10 IC
Crab walk down the ramp, mosey back to the bag
Repeat!

Everyone had 2 rounds with the bag which gave us 8 rounds of:
Run the ramp, bear crawl to the top
Merkins x 10 IC
LBCs x 10 IC
Squats x 10 IC
Crab walk down the ramp, mosey back to the bag
Repeat!

Mosey back to the wall for wall sits and heavy bag passes x 2.

Mosey to the pavilion for The Pledge

HIP SLAPPERS. 3 steps up, 2 down.

2 more rounds of
Merkins x 10 IC
LBCs x 10 IC
Squats x 10 IC

COT: God has blessed us, let’s not keep that to ourselves(my selfish self).  If you feel your not up to it, no worries, let God take wheel and work through you. Much can happen when you allow yourself to become, more than yourself.

Great work men.  It was good to see many of the faces I had not seen since the CSAUP last Saturday.

I can’t remember much of the announcements or prayer concerns as exhaustion set in 17 minutes prior. Forgive me for leaving off important details.

Prayers: Dr. Feelgood and his family.
Announcements: Toy collection begins soon.

Benchwarmers

November 17, 2016 / / 0 Comments

In the game of basketball, you have to be ready when the coach calls your number.  You can go from sitting on the bench to in the game and taking the big shot in a matter of moments.  A similar opportunity occurred when I had the chance to take the Q mid-week at Martha’s.

A pax of 5 represented a strong starting lineup for a basketball-inspired beatdown.

Disclaimer – I’m an idiot, you’re an idiot, it’s cold, get in your car and go home…

Warmup:

SSH x 15

LBCs x 15

Grass Pickers x 15 (And no, it was not bluegrass for the Wildcat faithful)

Imperial Walkers x 15

Pledge

The Thang:

Because all good shooters have to be ready to pull the trigger on a 3-pointer behind the arc…

3 Burpees OYO

(I honestly had meant to do these 3 OYO Burpees randomly throughout the workout, but I forgot)

Mosey to the park with a stop in the parking lot

Because most successful teams are strong on defense, that’s where we started.  You must have a good defensive stance similar to a squat position, so…

Squats x15

If you’re in that good position, many times you can take the charge (Especially if you play for that team 8 miles down the road).  Take a charge and you end up on your six.  So on your six!

Flutters x 29 (I nicknamed these Grayson Allens)

Work on that zone defense…

Box and 1…

Box cutters x 15

Triangle and 2…

Diamond Merkins x 15

Felt pretty good about our defense so we took a mosey through the parking lot and around the playground.

Everyone on the bench…

Dips x 15

Back in the game to make a big play (or step up)

Right Leg Step Ups x 15

Back on the bench

Dips x 15

Back in the game

Left Leg Step Ups x 15

Half time mosey around the soccer field and over to the shelter.

Back on the bench

Dips x 15

You know what’s next

Right Leg Step Ups x 15

Back on the bench

Dips x 15

One more time

Left Leg Step Ups x 15

So as the coach and Q, I took a look at the clock and realized we needed to run a little clock to manage the time remaining.  I ran the offense that any great, legendary, Hall of Fame (that enough?) coach would run, the 4-corner offense.

So the pax ran to each corner in that area of the parking lot and did an exercise in each corner.  Two laps in total.

Mericans x 15

LBCs x 15

American Hammers x 15

Squats x 15

Mosey back through the parking lot.

As we were running back, I thought about the camera shots of the crowd at the end of the game.  You see the student section with the kids all painted up.  However if the home team is losing hope, they just stare into space with a blank look on their face.  Their mouths are hung open in disbelief as if they don’t know where they are.  They almost look like zombies.  So…

Zombie walk (or at least what I thought was a Zombie Walk) from one side of the parking lot to the other and back (Lunge, Lunge, Squat).

Final Mosey back to Pelican’s.

There was still time left on the clock, so I let the team call a few plays during a round of Mary.

LBCs x 50

Leg Cross-taps x 10

Freddie Mercury x 15

Michael Phelps x 10

Dying Cockroach x 15

Announcements:

Upcoming Toy Drive – More info to come

Prayer requests:

Jessica Richardson and family – girl whose mother was killed when backhoe she was operating flipped

Caleb – Hush Puppy’s 2.0 (Messi)

Prayer

Honored to lead these men.  Until next time…

looked better on paper

November 17, 2016 / / 0 Comments

8 men entered the midoriyama gloom.  luckily, 8 men exited as well. it still feels weird calling it the gloom at midoriyama. temperature was perfect.  as 17:30 hit, it was time to clock in.

i’m an idiot and you’re an idiot.  i am definitely not a professional.  modify as needed.

warmups: sdd x 10IC each leg, toy soldiers x 15IC and flutter kicks x 15IC.

we then went for a mosey to one of the turd shacks.  stopped and did 25 donkey kicks and 25 plank jacks.  rinse and repeat.  we then all got BTTW and held it while one by one, each would bear crawl out a bit to do 5 burpees and sprint back.  serious mumble chatter here.

another mosey and stopped for 50 merkins and 50 plank squats.  repeat with 50 cdd and 50 squats.

another mosey for 75 moroccan nightclubs and 75 curb calf raises.  rinse and repeat

another mosey for 100 mountain climbers and 100 lbc.  rinse and repeat.

mosey the turd shack closet to the launching point for a quick set of ascending testicles.

mosey (walk) back to the start and circle for people’s choice x 10 each.  tool time = springy merkin hoppy things. ash pond = American hammers.  oompa loompa = scorpion twerks. def leppard = hillbillies. blart = burpees. yhc = 8 count body builders.  slaw = shh.  freight = sumo squats.

we closed it out with 22 merkins for the vets and the pledge.  TIME. (well, little over). sorry guys.

COT announcements: freight’s health is better.  floppy’s m is recovering nicely. prayer request: tool time’s job.  BOM: yhc took us out.

really nice job, men.  appreciate the opportunity to q and i appreciate the mumble chatter.  thank you all for the push. until next time.

Philippians 4:13

Huckleberry

An Intimate Workout For Two

November 17, 2016 / / 0 Comments

Its been a crazy few months for me, with injuries, sickness, a pretty intense travel schedule for work, which all boils down to, I haven’t posted in a while and I haven’t Q’d in even longer.  I woke up this morning excited to lead, and as I was driving to Cramerton, I was thinking of the huge crowds waiting for my return after such a long absence.  I was thinking 15 maybe 20 PAX who have missed out on a solid Fresh Prince led workout since August would be excited to get out in the Gloom and Push The Rock.  As I came around the corner and into the parking lot I could see the crowd and I was really getting excited, only to find out those are a bunch of fools paying for an overpriced Boot Camp.  Thinking maybe today wasn’t Thursday or maybe my clock was wrong and I’m just at the wrong place at the wrong time… but no it was the right day, and was the right time, but still only 2 PAX were at Goat Island and I was one of them.  That being said… huge shoutout to Edison for fighting the fartsack and making it out this morning.   Well enough of my crying lets get into it…

Warm Up :

SSH – 15 IC

Don Quixote – 15 IC

LBC – 15 IC

Merkins – 15 IC

Pledge

The Thang : 

I had planned to do a lot of partner work today but quick audible to Corners around the main square to 100

Corner 1 – 10 Burpees

Corner 2 – 20 Crunchy Frogs

Corner 3 – 30 Peter Parkers

Corner 4 – 40 Dips

Corner 5 – 50 LBC

Corner 6 – 60 Flutter Kicks

Corner 7 – 70 Squats

Corner 8 – 80 Moroccan Night Clubs

Corner 9 – 90 Rocky Balboa’s

Corner 10 – 100 Mountain Climbers

Next we mosey’d to the starting parking lot for 11’s of WW1’s and Merkins

After this we had 5 minutes left so we Mary’d

Flutter Kicks – 20 IC

Freddy Mercury’s – 20 IC

There were not announcements and we finished with Prayer

Moleskin

While the turnout wasn’t great,  the one on one was a great way to get to know Edison better.   I like to think we got a personal trainer session in that most hollywood types would spend thousands of dollars on for free, and I like free.   Great work today and I’m excited to be back and posting again, its been missed!

A Little Bit of 4 Corners

November 16, 2016 / / 0 Comments

to start off with, I have to apologize that I never got the BB posted from Oct. 27. Honest overlook, and I can’t find my Weinke. Sorry Folsom guys, it won’t happen again.

Looks like 4 loyal PAX decided to relieve themselves of the fartsack to face the gloom with brisk cold air and an overwhelming dose of wild fire smoke lingering around the AO area. It’s a reminder of just how bad our friends in the foothills are struggling with this terrible situation. Praying for a fast containment! Ok, somebody is rolling in hot, not just hot, smokin. And it’s Gomer……after almost taking out several pear trees and the monkey bars, he exits his vehicle in like fashion prior to a complete stop with shorts and boots. Man, what a spectacular entry, ok it’s 5:30, get to business.

warmorama

SSH x15 IC, Imperial Walker x15 IC, Cherry pickers(cotton pickers?) x15 IC

pledge…….to the invisible flag, due to the AO flag having fartsack issues itself?

Thang

Long mosey down around the lower parking and back up the hill to arrive at the tennis courts. Line up for Burpee Dans, lung walk 4 steps followed by 1 burpee the entire length of the 6 courts. Mumble chatter around the 3rd court, I looked over at Dolph and he reminded me of how stupid this was going to be  and immediately my thighs called Omaha, so we hit half the distance then turn around to lunge walk 4 steps followed by 2 burpees to original start point. PAX were grateful YHC changed the play, including myself. Now for some four corners. Mosey straights, at corner one 10 burpees, mosey back to start, mosey through corner 1 to 2 for 10 burpee, 20 merkins, back to start, mosey through to corner 3 for 10 burpees, 20 merkins, 30 squats. Back around to start, mosey through to final corner which is starting point for 10 burpees, 20 merkins, 30 squats, 40 lbcs. Looked easier on paper, but the PAX pushed through. Time left, so let’s do suicides. Widths of each court, we stop for a burpee at each stop. Let’s mosey it out with a good final lap around the emotive court area.

Prayers lifted for PAX to be leaders and prayers for our Nation and it’s leaders.

great work men! It really doesn’t get easier. Thanks for the opportunity to Q this group of guys!

Cardio and hills

November 15, 2016 / / 0 Comments

I had good intentions for a solid and respectable warmup, but as it got underway I quickly became bored and shortened the reps. I think I just need to be moving to feel like I am getting my money’s worth, maybe that’s it? Who knows? This is what I remember…Maybe it’s undiagnosed ADD? Maybe it’s short term memory loss? Maybe it’s short term memory loss? Maybe…

WU: SSH X 10, Squats X 10, LBCs X 20, Mtn Climbers X 5, Flutter kicks X 10, Imperial Walkers X 5, Merkins X 2 then get your butt up and mosey. Did a slow mosey around in a square with high knees, butt kickers, slide this way, slide that way then burpees X 10 OYO.

The Thang:

Mosey to the lower circle formally known as the lower case i (remember from Derecho???) for Burp and Merk (1 burpee with 1 Merkin on the burpee, 2nd burpee with 2 merkins on the burpee, escalator up to 8th burpee with 8 merkins). This was 1 for each of the pax present. And then the running began….we moseyed up the hill for modified 11’s. Mosey up the hill for 10 reps of flutter kicks, back down for 1 LBC (sorry Sargento, I don’t consider Don Quixote or grass pickers to be an exercise). We adjusted reps by 2 each trip (longer run than I had planned). Lot of encouraging each other-great teamwork. Mayor, after running with you at the CSAUP, I wanted to help you with your goal to get better with the cardio-ask and you shall receive. This was tough for me and though I don’t consider myself a “runner” I was adequately prepared for BRR not too long ago. Hills are some of the toughest things for me to do on my own and I have learned from others it is best to do in groups to stay motivated. I spent the majority of time chasing 4-5 others up that #$%@!!! hill. I wanted to cut it short but didn’t want to let the others down just a little bit more so we stuck it out and finished what we started.

Somewhere along the way around the 3rd trip up we heard the wind howl? a motorcycle go by? or was it a train??? 10 Burpees OYO-nice work pointing out the train passing by whoever that was (?Sargento?). Next we got a quick count off to recover then moseyed up to the wall by the weight room but had to stop and recover our legs from the mosey with 50 squats-was really hoping for some mumble chatter but all I heard was crickets and a few grunts….maybe 75 next time….

We made it to the wall for some hip slappers with 3 sets of 10 then headed back for the pledge and some time with Mary-everyone got a chance to lead with 10 reps of something-don’t remember all of them but I know there were Sandy V, dying cockroach, WW2 setups, Freddie Mercury, LBC, flutter kicks, Mtn Climbers-missing 1 of them.

Was really happy to be there this am. Like we talked about at the CSAUP this weekend, I am not sure what I would be doing without F3, but I know a lot of things would be different. I suspect my Sandy V would be at least size adult XXL instead of whatever smaller size it happens to be today (admittedly it does vary but gets smaller after I post for a workout).

Namorama, Prayers (Feelgood, we are here for you), and COT-Great work guys-thanks for coming out and pushing the rock.

Tiny Tank volunteered to Q next week so bring your A game next week.

Whoopee

I think it was Wednesday…

November 15, 2016 / / 0 Comments

As a matter of fact, it was Wednesday…at Martha’s House!!!

Ok, the regulars were there so no need for much of a disclaimer other than I’m an idiot.

Warm-Up – Arm Raises, Don Quixotes, Imperial Walkers, Goof Balls

Recite the Pledge of Allegiance

Mosey to the abandoned grocery store parking lot where we found a perfectly good wall that wasn’t being used enough. The only way to fix that is to do 10 Australian Mountain Climbers IC. That’s better.

The Thang

In honor of Tool Time who’s on the IR, Jimmy is a song by Tool that says the word Eleven throughout. So there you go, Elevens! On one end do CDDs, go a few speed humps and perform Peter Parkers. Aye! Nothing gets the blood pumpin like Elevens.

Back to the wall for Hip Slappers x10 IC. Everybody’s favorite.

Slow mosey to the middle of the parking lot for a routine of modified suicides.

5 Star Jacks, run to next set of lines and back. 5 Scorpion Dry Docks, run to the next set of lines past the last and back. 5 Gorilla Humpers, run to the next furthest lines and back. 5 Burpees, run to the lines past the last and back. Recover (for Stroganoff cause he says no one calls that anymore). Repeato the same sequence but increase reps to 10 each. Recover. I think Whoopee had to evacuate about now. Repeato again but increase to 15 reps each. Recover. Aye!!!

Circle up around the nearest light pole for the Bear Crawl Ring of Fire. Bear crawl around the pole for one rotation. Everyone hold the plank position while one PAX does 10 merkins, moving counter-clockwise til everyone does theirs. Recover

Mosey back to Pelican’s for a round of Mary to finish up. Bacon called for Mountain Climbers x25 IC. Hushpuppy called for Neckies forward and to each side x10 IC while holding feet at 6 inches. Spiderman called for Canoes x8 IC. JK2 called for Sandy V’s x10 IC.

Prayer Requests- Stroganoff’s M’s mother, Bandit, T-Square’s family. Everyone on IR. Our Country.

COT- It was a pleasure again men. You’re the reason I keep coming out here and I appreciate each of you!

 

Chafing Gopher

November 11, 2016 / / 0 Comments

Eventually, 8 strong at Midoriyama as our workouts shift to darkness. I say eventually because Blart had called ahead to announce his tardiness. YHC also having a list of events conspiring to keep me behind schedule with no printed Weinke so I rolled in at 17:28 to get things started. Let me mention here to be careful on the F3 gear website. I had ordered a nice red F3 shirt in XL as I like a looser fitting shirt and evidently “Race Fit” means 2 sizes smaller. As I change clothes at work I quickly noticed this shirt size problem so I apologize to the Men of Midoriyama for having to witness me in a snug fitting “Schmedium” but its not quite as bad now as it used to be before F3!

Warm Up

SSH x 20

Moroccan Night Clubs for a minute or so

Imperial Walkers x 20

Mountain Climbers x 15

22 Merkins for the Veterans, called by our own Veterans, Slaw (Navy) and Oompa Loompa (Marines)

The Pledge

The Thang

Mosey to the playground for 55’s

5 Chinups or Pullups then 5 Derkins x 3 sets

Mosey to the dark soccer field for The Gopher borrowed from a back blast I read from Death Valley in South Charlotte. Blart’s finally here in some nice work pants which is where the “Chafing” comes from.

Partner Up, P1 runs a lap while P2 does 10 dips on the bleachers, 10 flutter kicks and 10 curls with half blocks. Both partners meet back at the soccer goal for 10 merkins then flapjack. There was a little confusion about who was running where but after a few minutes, we got it going and I believe we got through about 5 rounds. I was kind of thinking it would be a competition to see who would get the most rounds but we all managed to meet at the soccer goal for our merkins together so it was all good!

Mosey back to the Turd Shack for Hip Slappers x 5 IC with Mike Tyson’s x 10 IC, 3 sets, Ouch!

Back to the flag for 6 Minutes of Mary. Skipping Slaw due to his obsession with burpees, Billy Madison called American Hammers, and get this x 50 single count. Edison was next so, of course he called American Hammers x 50 single count also! Freight called LBFC’s times a bunch, that’s Little Baby Flutter Crunches, Blart called Merkins x 25, Ash Pond called Sandy V’s x 20 and time was up. There was also discussion of Ash Pond’s beard as it is reaching the level of King Leonidas of Sparta with Edison’s very close as well. M’s may soon have something to say about those things!

Announcements – Each guy present will be at CSAUP and looking forward to it. My M did ask me this week “Isn’t that Completely Stupid thing this weekend?” Yes it is. Whoopee’s 2.0 collecting canned food and drinks for a good cause.

COT – Prayer requests, Billy Madison’s In-Laws, Floppy Disk’s M, Lil Sweet’s niece.

Moleskin – I am reading “Freed to Lead” by Dredd and OBT and just got through the Sad Clown definition portion and that is good reading. Freight has on his Twitter bio that he is a Recovering Sad Clown and that is an awesome way to describe things before F3 and getting into shape. As we were doing a lap during the Gopher Freight talked about buying donuts for the veterans he works with. Just one of the kinds of things F3 PAX might do, but he also talked about having to be careful not to eat too many of those donuts. I understand that perfectly as I too love to eat and have to be careful on a daily basis not to fall into bad habits. I like to say “Keep Striving” and that just means a push to be a better person each day! Thanks to the F3 Gastonia and Midoriyama PAX for that push! Happy Veterans Day to Slaw and Oompa Loompa and all veterans for allowing freedom to happen!

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