F3 Gastonia

Fitness, Fellowship, Faith

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Election Day for the 45th President

November 9, 2016 / / 0 Comments

12 PAX showed up for the first workout at Midoriyama after the time change.  With it being election day Q wanted to get everyone ready to see who the 45th president was going to be so 45 would be the theme of the workout. It went like this…

Warm-Up:

SSH X 20 IC

Squats X 20 IC

SV’s X 5 IC

Then mosey to the soccer field

Thang:

The PAX lined up on the end line and did 1 set of exercises then ran to the center of the field and did 5 burpees then run back.  We did each set 3 times for a total of 9 sets.  The exercises were….

Set 1:

Merkins X 20

LBC’s X 20

Pull-Ups X 5

Total-45 Reps

Set 2:

CDD’s X 20

Flutter’s X 20

Pull-Ups X 5

Total-45 Reps

Set 3:

Military or Diamond Merkins X 20

American Hammer’s X 20

Pull-Ups X 5

Total-45 Reps

Number of burpees- 5 after each set X 9 sets=45 Total

With 15 mins left it was time for a little cardio fun.  The Gashouse Nomads traveled to Isotope this past weekend and experienced ultimate Frisbee so the Q decided to incorporate it in his delivery.  It didn’t let me down!! It’s a great feeling when you look around and everyone is smiling and giving it their all at the same time.

Time to mosey back to the flag for 22 merkins for the vets

Pledge

Announcements: CSAUP- Nov.11-12

Prayers

Well Pizza Man’s Midoriyama delivery is complete in 45 minutes.  Great work by the PAX and way to push yourselves.  I hope that everyone had fun at least the last 15 minutes.

Always a pleasure to lead a great group of men…Until next time Pizza Man is ooouuuuuuuttttt!!!

Encyclopedia Brown and the Case of the Missing Turtles

November 8, 2016 / / 0 Comments

Leroy Brown, otherwise know as Encyclopedia Brown, had one helluva  stumper on his hands Friday morning as a group of grizzled men slowly paced to and fro as the smell of future sweat churned in the air.  One glance at the lowly box of salted caramel turtles that rested gently in the middle of the arena, Leroy Brown feared his Q would either end in pure savagery or the disappearance of all six packs known to the group…..to be continued.

WARMUP:
Flutterkicks 15 in cadence
LBCs 15 in cadence
Freddi Mercury 15 in cadence
Box Cutters 15 in cadence
Merkins 15 in cadence
Squats 15 in cadence

PLEDGE

THE THANG
Run around 2 Blocks
Wall Sits, Shoulder Press 10 in cadence
Hip Slappers 10 in cadence
Run to Pavillion, deep sea divers

12 stations:
4 blocks, 4 bricks, 4 body weight

1 minute per exercise, move clockwise to next pain station.

Cinder Blocks: Squats, Curls, Shoulder Press, Rocky Balboa
Bricks: Speedbags, American Hammer, Bent Rows, something else
Body Weight: Merkin, Dying Cockroach, Lunge, Flutterkicks

Run around 2 blocks & repeat:
Cinder Blocks: Squats, Curls, Shoulder Press, Rocky Balboa
Bricks: Speedbags, American Hammer, Bent Rows, something else
Body Weight: Merkin, Dying Cockroach, Lunge, Flutterkicks

We had 1 minute remaining to hammer out some Peter Parkers and Don Quixotes.

COT: Floppy Disk’s Wife and Family, my 2.0

Great start to Friday!

Hodor and Jack

November 8, 2016 / / 0 Comments

In an effort to generate some more interest at TheStorm AO, I pre-blasted that I had something special today. It was all a ploy to see who might show-nothing special, just a good old-fashioned beatdown planned. The weather has been just right and I think I have finally recovered from the extra hour of sleep from Daylight Savings so I was looking forward to getting out there on a day I don’t usually make it.

At 530A we started with a mosey to the baseball field to load some cinder blocks for the upcoming CSAUP. They were put into Freight’s sled so he could deliver to the CSAUP on Friday. He was probably a little late to work so I’m going to count him as being “sort-of” present for today’s workout-thanks Freight. Can’t wait for Friday so we can get a good “Midorymama heat” experience Downtown when you Q. Dolph mentioned he was going to wear something special…..let’s see if he delivers. #gottaleaveearlyifhedoes

After the mosey and quick block work (apologies to BA-should have done something besides carry them to the truck), we did a quick disclaimer then finished the WU with 10 IC SSH, Squats, Mtn Climbers, Flutter Kicks (?20-25ish), Imperial Walkers, then Merkins. We finished the WU with 5 burpees OYO then did a short mosey with buttkickers, high knees, slide this way, slide that way, karaoke, then mosey to the wall outside the weight room. No keys to the weight room so had to sweat it out in the cooler weather. Somebody send BA some flowers and a box of candy so he makes sure not to miss a winter workout once it is cold-the weight room sure looked comfy today.

My pre blast showed a pic from Game of Thrones-my latest attempt at reading a book series-HOLY NUTS it is long-think I am on page 2,300-something and have a long way to go. There is a guy named Hodor that is somewhat of a mental midget and carries around a crippled character. This was my motivation for the workout. We did a Hodor Hip Slapping Escalator Down exercise. Partner up, 10 Hip Slappers, Hodor Carry partner about 40 yards (second island in parking lot) then both mosey back. Hodor Carry is either piggy back or fireman carry. I was lucky enough to have Mayor on my back and got to hear about the games he and Dolph have played in the past….#comeinTokyo. I made that trip as fast as I could-was wondering if I was going to need some vaseline before it was all over. Good thing it was cold out…..We did 4 trips I think (2 each) with Hip Slappers X 10, 8, 6, then 10. For the record, we voted on the # reps for last one (it is election day, isn’t it??) but only Dolph (maybe Huckleberry also???) spoke up so we did what he said….

Next we moseyed around the school to the back lot (Dolph demonstrated some fine hurdling skills) and considered climbing the wooden platform that could have been a lot of fun and dangerous. Brought back memories of “hey y’all watch this. Figured we didn’t want to get booted from this AO or end up in the ER just yet so we passed on that. Once at the back, we met Jack Webb-no one knew who Jack Webb was so we did a full set of 10 Jack Webbs. I offered a 2 point discount but was not gonna happen today. Look it up, may come in handy in the future. After the Jack Webbs, we partnered up again (different partners) and did 2 minutes of AMRAP for 3 exercises (with a short break in middle cause the Q was in pain) separated by short mosey, jump up on the loading dock, then Hodor carry partner down the ramp. We did Merkins, SSH, then Flutter kicks. Don’t think I really liked 2 minutes of SSH so that will definitely be in the future again.

We moseyed back to the front with a short people’s chair on the way, then did some wall work. I again put it to a vote: donkey kicks or hip slappers…..and the winner was….both. Thanks guys for not wussing out. Suspect the guys at Midorymama would have just done 1 or the other, certainly not both. We finished with the wall work then moseyed to the flag for Mary (5 reps of something by all present-can’t remember all of them but I know someone, maybe Mayor, did V ups and we finished with Huckleberry’s Burpees).

We finished with the Pledge, announcements, namorama, and a COT/prayer. Glad to report that Floppy Disk’s wife did well this past week and hopeful for those on IR to return safely soon.

If posting this week and able, please bring Chicken Noodle soup, gatorade,…liquid nutrition stuff when you post for my 2.0’s Girl Scout Project for Silver Award.

Great work today guys. Again, don’t forget about Freight posting Friday AM and bringing the Midorymama heat….

Whoopee

Saturday Stroll

November 8, 2016 / / 0 Comments

6 faithful High Impact Men hung in there with me this past Saturday.

I forgot to call it on Twitter beforehand, but decided to get in a pre-warmup mile.  I’ve really been pushing myself more thanks to great running tips from Whoopie and JK2 about thinking FAST thoughts (deer, squirrels, jets, drag racers) and controlling breathing.  This has helped me immensely to gain endurance and stamina!  I also decided to distract myself by singing in my head, but being the musician that I am, couldn’t keep it in. So anyone around Grier Middle School at 0645 on Saturday heard a really bad broken up breathy version of Eye Of The Tiger! As I reached the climax of the chorus on the home stretch down the hill “…watching us all with the eyyyyyyyyyeeee…..” I hear someone yell across Garrison Blvd “…OF THE TIGER!!!”  Unbeknownst to me, JK2 also was taking a pre-warmup run!

We met some more HIMs at the AO and got a 2 minute late start on:

SSH IC x 20, Moroccan NightClub IC x50, Plank Jack IC x20, Imperial Walker IC x25, LBC IC x15 & American Hammer IC x30

A little mosey to the flag pole to salute Old Glory and then we moseyed back up to Grier Middle football field.

The Thang

I chose team and partner exercises and we ran half lap to the other goal post in between — WalkerStrong, 2 sets of Partner Derkins x 10 , 2 sets of Partner WallSit @ 30 seconds and Bropees x 10

Then taking advantage of the picnic tables we alternated a lap down steps, around behind the dugout and back up (if you are familiar with the AO you hate that hill!!) with: Stepups starting with Right leg x 30, Stepups starting with left leg x 30, Derkins x 30 and Dips x 30. There was still plenty of time for a little Ring Of Fire.  YHC cannot do math whilst working out so I screwed up the count at the beginning, but we went with rounds of merkins for each number 1-6.

We moseyed back to the parking lot with a quick salute to traffic with Monkey Humpers IC x 10.

With still plenty of time, we headed down the monster hill at the nature trail for some random Mary-ish exercises.  Merkins IC x 10, Flutter Kick IC x 50 (thanks JK2 for calling this one), Imperial Walkers IC x20 (thanks ShortSale for calling this one).  We had just enough time to climb the hill and finish off with 10 Burpees OYO.  The bells of freedom rang at about #7, but we all finished anyway.  Thanks to this great bunch of men who push me into better physical and mental shape!

Prayer requests for Spiderman’s daughter, our country for election day (and after), men on the IR.  Don’t forget “The Climb” CSAUP next weekend!! All reconvened for Coffeteria and an impromptu 3rd F led by Sledge-O-Matic.

YHC — DaVinci

Are you ready to FTS out of the Charlotte Marathon? / Final Pre-blast

November 7, 2016 / / 5 Comments

It is race week. If you’ve trained hard, you can consider this the victory lap. It just happens to be the race itself. I first heard Fishwrap call the race a victory lap and thinking of it that way feels right. The hay is in the barn. Now it’s just time to get your mind right and do it.

To best prepare each participant to do just that, below you’ll find your race week playbook. It’s a collection of wisdom from F3’s fairy godmothers of running (read: most of the below is a near exact cut and paste from correspondence with Freeloader, Postfontaine, Subway, Fishwrap etc.). Thank you guys, and you’re welcome everyone who reads it.

Before that though, here’s the #1 rule of race day / race week / race prep… don’t try anything new. You should have rehearsed everything. No new shoes or clothes race day. No new meals the night before, or gels, drinks day of. Race day should be auto-pilot, an auto-pilot victory lap that is.

TAPER / PEAKING WEEK
The Art of Peaking – Greg McMillan
There is an art to peaking and over the last 20 years, I think I’ve figured it out. It’s about resting the body and mind yet keeping the engine revved with a few workouts. It’s also about having a relaxed and confident mindset and strong belief in yourself.

Remember to get in a couple of easy runs, a tempo run, and most importantly some good rest.

RACE LOGISTICS – runcharlotte.com

FRIDAY

10:00 am – 9:00 pm Novant Health Charlotte Marathon health & wellness expo will serve as the packet pick-up for all events at the Charlotte Convention Center (501 S. College Street, Charlotte, NC, 28202) in Hall C-2. You must present a photo ID to pick up your Race Bib.

**Lunch**
Dudes uptown are grabbing lunch and picking up their packets. For those that want to gather and talk race strategies, we will plan to meet at 12:30 p.m. in the lobby of the convention center, at the top of the expo escalator. We’ll plan to walk across the street to one of the restaurants near The Green.

SATURDAY – RACE DAY

  • 7:04 am Arrive at Roman Bearden Park and look for other F3’ers (we may or may not have a dedicated space #workingonit)
  • 7:15 am Must be in start corral
  • 7:30 am Full marathon, half marathon start

PRE-RACE ROUTINE / WARM-UP

  • Wake up at standard F3 time 5 am- ish.  Immediately eat small bagel OR half bowl of oatmeal and peanut butter OR almond butter. Maybe half a banana (OR whatever you have tested and decided on). Start drinking water. And, take a slam … or 5. Always good to get that out of the way pre-race (be sure to use the confetti text-message feature on your iPhone to notify your fellow runners of your pre-race success).
  • 7:04 am arrive at the park for BOM and/or pep talk from Fishwrap about how you are about to FTS out of your race. It will be chilly so no need to get there much earlier.
  • Then, we run a warm up 1/2 mile to 3/4 mile and dynamic stretches
  • 7:15 am – Arrive at start corral, take a Gu.
  • 7:25 am – Move to front of the line pre-race
  • 7:30 am RACE START
  • Half marathon fuel strategy – Take Gu or Gatorade on the course at 4 mile and 8 mile marks
  • Weather will be perfect.  Upper 30’s to lower 40’s. For the race, can wear throw away gloves and throw away hat (can discard somewhere in the first few miles).

FREELOADER’S PEP TALK CORNER
At this point, you are all well prepared. Physically, you are in a great position. The only thing now that is of equal importance is where you are mentally. At the end of the day, running is just pain management. For every one of us, there is going to be a point in the race where a little bit of you wants to quit. You will debate in your head and say “it’s not my day” or “it’s too cold” or “cold air hurts my lungs” or “gosh just a minute slower than my goal is ok”….this is all normal. Yep…normal people will give in. They will become what is referred to as a convenient competitor. And, you will achieve a normal result. Congrats. But….we are not normal nor should we accept normal. Believe me, you will remember the exact point where you lost a bit, where you decided that normal is ok….and…you will regret it. If you do only one thing, try this. When the body hurts and you want to slow down, DON’T! Step up. When you win that battle, it will stay with you.

And, for anyone not running, we would love to see you out on the course — your support and encouragement is greatly appreciated.

#1:30orBust

– 20/20 & Matlock

Bricks around Belmont

November 6, 2016 / / 0 Comments

7 men came to the Yank in Belmont Saturday morning to make themselves better. No FNG’s so a very short disclaimer, ” I’m an idiot, you probably shouldn’t follow me.” We have a lot of ground to cover so we should get started.

Warmup:

Burpiesx10 (in honor of the train that passed before we began)

SSHx20 IC

Don Quixotex20 IC

Hillbilliesx20 IC

Imperial walkersx20 IC

The Thang:

Each man will grab 2 bricks apiece and lets mosey.

Up the hill, first stop Nellies Restaurant. 20 CDDs, 1 minute of military presses with our bricks and 20 more CDDs. Lets mosey.

Next stop Taste Buds Popcorn parking lot. 20 werkins, 1 minute of flys with our bricks and 20 more werkins. Lets mosey

Up the hill to the intersection of Main St and Central. 20 MNCs, 1 minute of straight arm raises with the bricks and 20 more MNCs. Lets mosey.

Down the hill to the funeral home (these bricks are starting to get heavy). 20 military merkins, 1 minute of tricep extensions with the bricks and 20 more military merkins. Lets mosey.

Next stop is the library for 20 merkins, 1 minute of curls with the bricks and 20 more merkins. Lets mosey.

To the flag in front of the middle school for the Pledge. Then over to the benches for something different. 20 each of the following: dips, flutter kicks, squats, merkins. Followed by a lap around the front of the school with our bricks. Rinse and repeat x 2.

Almost out of time so we headed back to the park for a few minutes of Mary… TIME.

I think we covered around 2.5 miles with our bricks but my arms and shoulders thought it was more.

Announcements: CSAUP

Prayer requests: Each other, our country

It was an honor to lead. I look forward to next time

 

 

 

January and June

November 5, 2016 / / 0 Comments

5 Nomads went to Mighty Jungle. Our first visit to the Isotope region. When we arrived we thought we were late as we saw PAX running through the parking lot with blocks. Luckily it was just the early crowd for the Gladiator workout. Some of which doubled up and joined us for the 7:00 workout(Beast). We spotted a large tire and knew we were in for a good one. The Q started it up and took us for a tour of the church and school grounds via an indian run. Lot of possibilities at this AO. Once we returned to the parking lot we did station work with blocks, sprints and tire flips but the best part was the last 15 minutes. We split our group into two teams of 8 and played some ultimate frisbee. Kind of like football with a frisbee. This part was still an excellent workout and put a smile on everyone’s face. There was a little competition and a little bit of blood spilled!

Yet again we have met another great group of guys. Very welcoming. Hope to see you all again soon!

So what does the tittle have to do with any of this? Well I won’t say but on the way home there was a restored Falcon on the interstate and I guess the mood was just right and…..well you just never know where a conversation will go when your on the road with the Nomads! Show to know!

Where a goat can go the PAX can go

November 5, 2016 / / 0 Comments

So Midoriyama has a special feature that AO’s around here don’t have….A Mountain! 2 had climbed it once before and we have talked about doing again for some time. YHC figured since it has cooled down some and the leaves are changing it would be a good time to see the view from up there. That and of course we set the clocks back next week so Midoriyama will start posting in the gloom as well. There was a brief disclaimer about not knowing how much of the property belongs to the park and if the man comes it will be jailbreak time. We did a short warmup of the usual SSH’s, a few Hillbillies and imperial walkers then hit the mosey with the shovel flag in hand. We moseyed VIA the soccer loop trail and service road to the base stopping to do a few merkins and Al Gore’s. At the base YHC advised we would be walking from this point. The path up is the power line path and is nothing but rocks. Big rocks(some scaling is involved) and small rocks(easy to roll an ankle here). It is all straight up the side and about half way it gets pretty steep(leg burner). Everyone did a great job! Once we were at the top a few did hip slappers off the tower building wall. We posed for a pic and headed back down.

Cot:

Announcements, Pledge, Prayer Request-Floppy’s M, Lil Sweet’s niece

Goat Time

November 4, 2016 / / 0 Comments

Roscoe and his FNG were already waiting. Top Hat showed up too. No Weinke, no problem.

With an FNG in attendance I gave the best off the cuff disclaimer I could. First and foremost, I’m an idiot and all of you are too if you follow me, so don’t. F3 is awesome, and although you’ll be sore, come back!

Warmup – Side Straddle Hop x20IC, Moroccan Night Clubs – x30IC, Don Quixote x10IC, LBC x20IC

Pledge

Mosey to the secret parking lot for the first part of the Thang.

Ascending Bear Crawls – On one end of the parking lot start with 1 Derkin, bear crawl to the other side for 2 merkins back and forth up to 13 reps. After several laps of this, it was obvious that if we were going to do much more of YHC’s imagined workout, we were going to have to Omaha for a short set.

Mosey around the corner down to the bridge. A luck would have it, a train passed and we all know what that means! 5 Burpees!

To make up for our short set earlier, the PAX would bear crawl the wooden length of the bridge. Bear crawls are good for you!

After a quick count off to catch our breath, YHC explained the next routine, the BMOBS. Partner up and in aggregate do: 50 burpees, 100 merkins, 150 arm raises, 200 LBCs, 250 squats. While partner 1 does the exercises, partner 2 would run around the shelter and play set. This turned out to be a good one to get the sweat pouring. Good work men!

A slow fellowship mosey over to the gazebo for a few wrap up exercises.

Using the gazebo, we hung and did 10 leg lifts IC. Top Hat called something I remember, sorry brother. Roscoe called his own and I can’t remember it either. YHC does remember calling 5 burpees to finish.

Announcements: CSAUP, Derecho Monday workout is moving to Martha’s House

Prayer Requests: Bandit’s family, Floppy Disc’s M, T Square’s family, our Country

Welcome FNG Guts! It was great having you today and we look forward to seeing you out again soon. It was a pleasure leading you today men!

 

 

Brothers

November 2, 2016 / / 0 Comments

12 PAX posted for one of the last days in the full light at Midoriyama. Daylight savings time will put us in the gloom come next week. We were planning to do a surprise post at Floppy Disk’s house since he has been MIA lately but While I was doing some scouting(trick or treating) Monday night he mentioned he was going to post. With that messages were sent to abort the plan and all made it to Midoriyama. Good to have such a strong crowd out today!

Warmup:

SSH x 16 ic I was going a little higher but noticed Def Leppard was hoping on one foot due to his broken toe.

Moroccan Nightclubs w/ high knees and butt kickers

LBC’s x 15 ic

Flutter Kicks x 15 ic

Sandy V’s x 10 ic ( for Billy Madison)

The Thang:

Mosey to the end parking lot at the soccer fields

Route 66- All in a line together, Bobby Hurley’s at each line starting with 1 then 2 then 3 and so on until 11

Fellowship mosey around the island to recover

Lunge between lines and 1 merkin at each parking space line. So I heard someone say “just 1 merkin”. The thing about doing one merkin is it’s basically doing a burpee. It’s a mental trick! We did this for the length which was about 20 lines worth.

Mosey back across the park to the stairs.

2 at a time do 10 calf raises on each step x 13 steps( For Tooltime ). Everyone else planks until they can get on a step. When finished plank until all are done.

Mosey back to the flag for the Pledge.

Partner up w/cement block. Partner 1 10 blockees Partner 2 wall sit about 20 yds away. Switch. Rinse and repeat for 5 rounds=50 blockees each! Floppy Disk’s favorite exercise!

Same setup but this time we did curls x 30.

COT:

Announcements-CSAUP, Nomads headed to Isotope, Gastonia Convergence, Holiday Party in January

Prayer Request-Lil Sweet’s family member getting tonsils removed and tubes put in, Tooltime, Floppy’s M and family, surgery is this Friday.

Read-Colossians 3:15-17- And let the peace of Christ rule in your hearts, to which indeed you were called in one body, and be thankful. Let the word of Christ dwell in you richly, teaching and admonishing one another in all wisdom, singing psalms and hymns and spiritual songs, with thankfulness in your hearts to God. And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.

Moleskin:

I can’t say enough about this group of guys. Week in and week out consistently posting, pushing themselves and each other. When you listen to the conversations they are always asking about and checking up on things happening in each others lives. That tells me they really care. I want to personally thank all of you for the support and prayers for Floppy Disk’s family.

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