F3 Gastonia

Fitness, Fellowship, Faith

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The best laid plans can hit a snag…

July 2, 2016 / / 0 Comments

I wasn’t sure how many cars would be in the parking lot of the Schiele on the Saturday before July 4th. It was nice to see some of the boys from Midoriyama were stretching along with a few others new to the GasHouse. Our circle was a little tardy to begin but no penalties were assessed as Bandit went overtime leading the Third F. Best of all, it was great to see T-Square among us. It is difficult to imagine the emotions circling through his mind with the sudden death of his daughter. He was looking for camaraderie and a slight bit of distraction – GasHouse was the right place for that.

On my fourth Q I was looking for a few things, high calorie burn, elevated heart rate, and mumble chatter from the PAX. What better way to start than to quickly announce 5 burpees on your own. Mayor became irritated. Things were off to a good start.

Warm-Up:

5 Burpees OYO

Up/Downs: SC x 10

Imperial Walker: IC x 10

Toy Soldier: IC x 10 (I think…Q got excited and went with a “Tool Time like” count)

Hillbillies: IC x 10

Don Quixote: IC x 10

Pledge

The Thang:

I made sure to give proper directions before sending the PAX on a half mile run to Sherwood School. Once gathered at the track we ran the Four Corners:

  1. Corner #1) CDD’s – SC x 5
  2. Corner #2) WWI – SC x 10
  3. Corner #3) Dips – SC x 15
  4. Corner #4) Merkins – SC x 20
  5. Rinse and Repeat

Mosey #2: Dr. Feelgood led us through the back entrance to 1st Presbyterian Church. Showing great initiative, he called out a few high knees and butt kickers along the way. We arrived to the back of the lot, a familiar spot to those that have attended a GasHouse workout, to find neatly arranged tokens by YHC. There were 12 stations where each man would perform 10 reps of the following:

Blockees

  • Mountain Climbers
  • Stretch Crunch (begin on 6 in crunch position, extend legs and arms out to 6″ off the ground – did I mention you had either a 10 lb medicine ball or a sand filled pvc pipe?)
  • American Hammer (with rebar as a paddle)
  • Merkin
  • Chair Squat (begin in jack position, move legs together as if your sitting in a chair, hold sand-filled pvc pipe at eye level to burn the abs too)
  • Flutter kick (in honor of Stroganoff on IR)
  • Manmaker (with dumbbells, begin with merkin; perform L/R row; jump to squat and lower with dumbbell’s on shoulder – this was as tough as the blockee, if not more)
  • Dips
  • Squats (while holding solid cinder block)
  • CDD’s
  • Plank with side arm raise (while holding a brick in each hand)

 

YHC failed to mention the run required after every 4 stations – a short loop up the steps and down the back road to the stations. This was quickly Omaha’ed after a few turns and we limited the mosey to up/down the steps. We formed into two man teams to push each other through the pain. I made sure to announce the disclaimer – the standard “I’m an idiot, you’re an idiot…” and just as The Boss began to belt out the patriotic anthem of Born in the USA, Da Vinci tweaked his back. He forged ahead in moderation (hope it’s only minor that ibuprofen and stretching can fix). Originally scheduled for five rounds; YHC realized 8 am was fast approaching and Omaha’ed after two. Time to mosey home.

COT:

Prayers lifted for Godfather and T-Square, as well as for Da Vinci’s fresh ailing back.

Moleskin:

Originally I wanted to follow a patriotic theme and do an exercise per state which would be tough to do in an hour but even more challenging was digging into the lexicon for obscure things (if you’ve done it, you know there aren’t too many selections in the K’s, U’s, or V’s). So I planned each station for 5 rounds at 10 reps each (=50 states) patriotic, huh? Reality was we only went 2, shortening the runs, and didn’t get to any of the Mary I had designed. The best laid plans often hit a snag and we have to adjust whether we like it or not. Life seems to flow that way too and we set foot to a path that we didn’t choose. Thankfully F3 can provide some of the trail-heads and mile markers to keep us strong, physically, mentally, and spiritually. T-Square, we’re here for you brother. Aye!

About 10 more seconds/Concentrica

July 2, 2016 / / 0 Comments

It was a muggy morning, but we had 13 Pax show to the Fighting Yank for Edison’s VQ. I have to say before getting started, Freight, Sargento, and Pfquiche put in some extra miles of EC-great work. It was great getting back with the Pax after coming off injured reserve-I had over a week to think about this workout and planned to co-Q with Edison-possibly the earliest co-Q of any GasHouse Pax with the co-Q during his FOURTH week of F3-impressive!!!

We started with a quote from Tooltime’s twitter page which I really like: The devil whispered  in my ear, “You’re not strong enough to withstand the storm.” Today, I whispered in the devil’s ear, “I am the storm.”

WU:10 each IC: SSH, Squats, LBC, Merkin, Gorilla Humpers then 10 burpees OYO.

The Thang-

I wanted to put in some time for discussion and quickly realized how I have missed the workouts over the last few weeks (water aerobics just did not keep me in F3 shape, in case you are wondering JK2). I’ve been reading some of the old posts from Dredd and wanted to include some of this discussion during the Thang so we discussed Concentrica-basically your relationships with others in your life. Would be worth going back and reading Dredd’s posts if you have time.

1st Layer of Concentrica-M-The man’s wife, whom he loves, is where a man should focus his energy. This is the most important and first ring. If this is not done right, no point in reading any further.

We started with Jack Webb (escalator Merkin down from 10 alternating with escalator Air Presses up to 10) then I think a train came by so we saluted with 5 burpees. 

2nd Layer of Concentrica: Shorties-(kids, 2.0s, rugrats…). The impact of a man on his kids cannot be underestimated. The quality of his relationship with them determines the quality of their relationships with everyone else for the rest of their lives (read this again).

Next, Lincolnton Lunge Walk towards the wall across the street. This was a crowdpleaser for sure. We did 1 burpee, 2 lunges each leg, 3 burpees, 4 lunges each leg, 5 burpees…9 burpees and 10 lunges each leg and then congregated at the wall across the street.

3rd Layer of Concentrica: Shield Lock-THIS WAS FOR YOU TSQUARE. Horizontal relationship with other men in your life. Eyes to front animals that hunt, eyes to side animals that hide. We are men who hunt in complex way and need a pack to help watch our six. WE ARE HERE FOR YOU TSQUARE.

Next, Plank/Squat Webb which consisted of 20 sec plank/50 Squats, 40 sec Plank/40 Squats, 60 sec Plank/30 Squats, 80 sec plank/20 Squats, 100 sec plank/10 squats. The amount of time in plank was really variable as I was enjoying the mumblechatter as well as the comments such as “how much longer” which I happily replied, “about 10 more seconds” while we enjoyed some outstanding humor from Brownstreak-it NEVER gets old.

4th Layer of Concentrica: Blade-your mentor/mentee. Iron Sharpens Iron…

There was a wall so who am I to waste a good wall….so we did some hip slappers followed by wall sits, Australian Mountain Climbers followed by wall sits, Donkey Kicks followed by wall sits. Just for the record, the Australian Mountain Climbers made me mad as a cut snake and might prevent some of you from being able to crack a fat later (look that one up in your Australian slang dictionary). I have access to certain medications so that will not affect me….

5th Layer of Concentrica:Mammon-this is your work/job/place of employment-easiest to maintain, measured with time clock and paycheck (does not apply to any other layer of Concentrica), and YOU CAN QUIT ANYTIME (read this again) which is relatively unique.

We then moseyed back to start and did a couple rounds of She Hate Me then I handed the keys to Edison who was eagerly waiting for his turn. We moseyed up the hill to the picnic tables where we did several rounds of dips and flutterkicks (just for you Stroganoff, hope the ankle is better). Next we moved to the track and did a round of (half) Merkin Mile-run a lap, 25 Merkins, run a lap, 25 Merkins. We were running out of time so we moseyed back to start for some Mary, hit the pledge, then put in our 22 Merkins for the 22 Vets who commit suicide daily-thanks for the motivation Anthrax-this will be a part of my Q for as long as I can remember to do.

We reviewed the 5 rules of F3, named our FNG-Candyman-Sargento has his info. Don’t worry, I did not mention about the Merlot Candyman. That will be our secret….

Ended with COT-prayers for TSquare, JK2’s grandmother-in-law (is there such a thing), Monk and his family traveling, can’t remember whose grandfather with prostate CA, and probably a few others. Great work today and outstanding work for the VQ by Edison-give him an attaboy when you see him.

4 went to Cherubs for breakfast and discussed some upcoming great events for F3 GasHouse.

Until next time-Whoopee-Happy Fourth of July

 

touchdown beat down

July 2, 2016 / / 0 Comments

4 men denied the fartsack this morning for Roadie’s VQ. 0630 hit, time to get started.

warmup: ssh x 15IC / cherry pickers x 15IC

mosey to the lower parking lot where Roadie had orange cones set up.  as we’re running by each one, we notice there are exercises at each cone.

the thang

Roadie’s first touchdown beat down.  cones every ten yards, a hundred yards total.  let’s play football,men.  start in your own end zone, bear crawl to the ten for 10 Carolina dry docks. to the twenty for 20 squats. to the thirty for 30 merkins. to the forty for 40 lunges. to the fifty for 50 lbc. to the forty for 40 lunges.  to the thirty for 30 merkins. to the twenty for 20 squats. to the ten for 10 Carolina dry docks. bear crawl to the end… TOUCHDOWN. rinse and repeat as many times as possible in 45 minutes.

Roadie’s idea is to record how many touchdowns we scored, and in two months, we’ll do this again.  a really good way to track progress.

back to the flag for the pledge.

COT: announcements, none really.  prayer requests; t-squares’s family, godfather’s family, roadie’s family, medicine woman’s family.   BOM: roadie took us out

I don’t know the touchdown count, but the winner is… Gumby!  excellent work, sir.  Gumby is the proud owner (for now) of the coveted “trophy”, the new Folsom football.

Moleskin: nice work, men. Excellent Q, Roadie. love the idea. I know F3 is you vs you, but the friendly competition is nice as well.

AYE

A punch in the gut!! #Folsom

June 30, 2016 / / 0 Comments

6 men appeared in the gloom at Folsom this am. YHC came in with 2 minutes to spare. Huckleberry made a comment that the truck hadn’t stopped rolling as I jumped out. After a few second stretch. The short disclaimer was given and the warmup started.

The pax noticed the weinke and the mumble chatter started from there.
SSH x 15 IC, Mericans x 15 IC, Toy Soldiers x 15 IC, Squats x 15 IC, Right side mosey around parking lot, left side mosey around parking lot. The pledge was next as the Q overheard something about being out of breath for pledge. AYE!

Thang; Mosey from parking lot to the tennis court. As YHC though about the workout last night, I remembered the photo that Medicine Woman posted pic from Rocky, where the Russian was landing a punch in the gut. First excercise 10 burpees OYO.
Partner up. P1 wheelbarrow P2 across first court and each pax perform 20 big boy Sit ups. P2 wheelbarrow P1 across next court and each pax 20 big boy sit ups. P1 WB P2 across court, 20 BBSU each. 6 courts total so each pax WB 3 times. Think there were was mumble chatter about staying in the bed and having done enough ab work yesterday with Hank. Well pax we have to make it back to the other side. Bear crawl across court 10 Hells to Heaven. Crab walk across next court and 10 heels to heaven. Continue rotation back for 3 rounds of bear crawl and 3 rounds of crab walk with HtoH at the end of each court. This seemed to be a crowd pleaser. 10 burpees OYO. Partner up again for 50 mericans sprint across 3 courts perform 5 jump squats and back, switch. 100 squats sprint across 3 couts perform 5 wide mericans and sprint back. 150 LBC’s sprint across 3 courts and perform 5 WWII SU and sprint back. This was Dora, so aggregate count. Mosey to the playgound. YHC gave directions to pax to plank up and one pax would perform 5 pullups while pax performed plank with shoulder taps IC till all pax had completed 5 PU. With time running out YHC led the pax back to parking lot and performed 10 burpees OYO. Time.

COT; Namorama; Prayer requests; Announcements- Roadie’s VQ on Saturday. AYE!

BOM; Huckleberry, thank you sir. Nicely done sir.

Moleskin;
Always an honor to lead you men. Hard work by all. #DFQ The mumble chatter was great. Floyd speaking a couple of languages this morning, there was a short discussion about a name change. Medicine woman cleary already has a sixpack!! A pleasure to share a little time to cut up, be competitive and have a good time. Great way to start the day. Thanks guys. #DRP

Pull-ups, Merkins and AB’S Oh My (Repeato)

June 30, 2016 / / 0 Comments

Well the PAX were in for a treat In honor of the man who EH’d me being back in town from Afghanistan we did a repeato  ….(well minus the warm up ….and some added special Merkins atthe end)…. of my VQ. For you High Roller! Thank you for bringing me into f3!

 

Warm-up:

Nonexistent ….it was 86 degrees who needs a stinking warm-up!

The Thang:

YHC announced to the PAX that we would start on our six for an Abstravaganza oh and this is just the beginning…all exercises done with minimal breaks in between.

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

And to put the cherry on top….

American Hammers -50

After that the PAX moseyed to the playground for some pull-up and Merkin action… and on to the rest of the Challenge…

Wide Pull-ups -10 then Merkins -20 – X’s 2

Chin-ups 10 then Military Merkins (elbows in) -20 – X’s 2

Close grip pull-ups -10 then Werkins -20 – X’s 2

Vaulter pull-ups right forward 10 then Staggered Merkins left forward -20 -X’s 2 (switching arms for second round)

Burnout phase- 3 of each of the above listed pull –ups paired with 5 their corresponding Merkins.

( Slaw and Crash missed the rest of the workout….a case of SV I think)

After this the PAX moseyed from the Playground to the end of the road towards the park entrance ( because High Roller hates to Mosey ). When we got to the stop sign we circled up for something special …

Midoriyama Merkins the distance of the banner …..if you want to know what these are come post at Midoriyama …..You’ll love them!  I know the PAX sure did by all the mumble chatter!

COT

Prayers for T-Square and his Family, Godfather and his Family, Defb’s step mother and several others going through tough times.

Mole skin

YHC spoke about the importance of the unseen world and how much more it should weigh on or hearts and minds than the seen world.. That we should be watchful and on guard because we are doing impactful things and or enemy doesn’t like this and will attempt to stop us from making an impact. That he will attempt to steal any and all of our joy. And that we ARE making an impact….to reach out to more men  and help them to become better men and leaders. Thank you men for helping me!

 

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

As always it was an honor to lead today men!

Tool Time

Goat Island Meets Crunchy Frog, The Alphabet, and Del Brown

June 30, 2016 / / 0 Comments

9 PAX showed up this morning to put in some work at Goat Island.  The PAX experienced their first time with Fresh Prince at the Helm, as the turn out for my VQ a few weeks back was a much slimmer so it was good to lead a full PAX .  5:30 rolled around and we got started.

There was one FNG in the group so the disclaimer was disclaimed, this didn’t send him running so we got right into the warm up.

Warm Up:

20 SSH (IC)

20 Moroccan Night Clubs (IC)

20 Don Quixote (IC)

20 LBC (IC)

10 Merkins (IC)

Pledge & Word of the Week

The Thang:

Mosey the long way around the town up to the upper deck for some ab work.

15 Flutter Kicks  (IC)

10 Crunchy Frogs (IC) – This was a new exercise for Goat Island found in the Exicon but judging by the tone of the MC I like to think it was well received, but its hard to say for sure.

15 Box Cutters (OYO)

15 Russian Twists (IC)

15 French Fries (IC)

Rinse and Repeat.

After round 2 we finished out the ab work with 1 set of the Alphabet (OYO) – This was another new one for many.  On your six, with legs elevated, spell out the Alphabet (or Hawaiian Alphabet) with your legs.

Now that the abs are feeling good and warm we did another mosey down the hill to the Pharmacy. To catch our breath, We did a count off and admired May Flies (which were ample) around the light on the building.  YHC then said anyone know what the Del Brown is? I’m thinking we should do 5 sets.  At this point there was MC of Mutiny and the count was quickly Omaha’d to 1 set which was the right call as these proved to be more difficult than expected.  Hey it looked good on paper.

The Del Brown – The PAX lined up on one end of the building for 10 Merkins then crab walk to the other side (about 25 yards) for another 10 merkins, then crab walk back to the beginning for 10 Mountain climbers then Bear Crawl to the other end for 10 Mountain Climbers then Bear Crawl Back to the beginning.

Another Mosey back up to the BB&T alley for some wall sits while each PAX ran up the steps and around the building.  Once the last PAX did their lap we were just about out of time.  We mosey’d back to the main parking lot and in proper F3 fashion, YHC called for 5 Burpees OYO.

Name-O-Rama and COT

Monk let the PAX know that starting July 9th a Q for the 3rd F will be needed.  Goat Island needs Q’s for the next 4 weeks and most have been filled now.  Continued thoughts and prayers for Godfather and T-Square and their families as they are dealing with the loss of family members.

Our FNG let us know he’s a die hard UVA fan so he was properly named Hokie.  Welcome Hokie!

It was a pleasure leading the PAX today and I’m looking forward to my next Q in a few weeks.

Growth

June 30, 2016 / / 0 Comments

It was a good day for F3 Gastonia. I believe there were 5 FNG’s in our 3 workouts. Not bad for a Tuesday. Midoriyama had two regulars on vacation and with 2 FNG’s we still had 9 in attendance. Not to bad evening crowd! I’m still used to the 3 we had for so long. With those numbers I got used to showing up with no plan at all. I went into this one thinking the same way. I grabbed a few coupons and headed out. As people started rolling in I had to keep coming up with coupons. Not a bad problem to have! I was challenged a bit by a certain PAX that a sweat probably wouldn’t be broken today…..wwwhhhaaatttt! Sorry FNG’s!

Warmup:

SSH x 15ic

Hillbillies x 10ic

Imperial Walkers x 10ic

LBC’s x 10ic

Merkins x 10ic

The Thang:

Mosey to the end of the park and back….wait there’s a nice little hill at the the end we should do something here.

Bear crawl up- 10 merkins, Crabwalk down- 10 WWI. Rinse and repeat but this time with Joe Hendrick’s. Again sorry FNG’s! Blame the challenger not me. I did notice the challenger modifying here!

Now we can mosey back. Went to the the stairs for calf raises x 10 each step=130. SSH while you wait in line. Mosey back to the flag and coupons.

Each PAX got in a station for a 1 minute exercise with a 20 sec break to move to the next station. One round was completed of the following.

Box jumps, Dips, Jump rope, Curls w/block, Overhead press w/block, Blockee’s, 30 lbs slamball(on knees slam left then center then right), 40 lbs kettlebell swings, Farmers walk with blocks.

Circle up for some Mary.

Pledge

COT:

Namearama, Prayer

Good work Men. I hope you broke a sweat. Good to have Belmont newcomer Edison out! Welcome father son duo FNG’s Ringo and Crash! It doesn’t get easier but you will get better.

BackBlast- #MarthasHouse: Round and Round We Go

June 29, 2016 / / 0 Comments

12 PAX showed up in the gloom for the workout at #MarthasHouse.  I am sure most of the PAX thought BA would bring the cinder blocks along, but he did not.  This time around BA planned to not use any coupons and stay in the Pelicans parking lot.

WU: (In Cadence)

  • SSH x 20
  • CDD x 10
  • Monkey Humpers aka JoBu’s x 10
  • LBC x 20
  • Merkins x 10

-Pledge Of Allegiance-

THE THANG:

Partner up- 1 partner runs an 1 partner does the exercise…switching every lap and counting in aggregate. 

  • 150 CDD/Run Around Pelican Counter Clockwise
  • 150 Squats/Run Around Pelicans Clockwise
  • 150 Merkins/Run Around Pelicans Counter Clockwise
  • 150 Lunges (each leg)/Run Around Pelicans Clockwise
  • 150 Monkey Humpers aka JoBus/Run Around Pelicans Counter Clockwise
  • 150 Derkins/Run Around Pelicans Clockwise
  • 150 Little Baby Dips/Run Around Pelicans Counter Clockwise

We did a couple sets of LBCs, Neckies, Monkey Humpers (JoBus), Squats, Don Quixotes, Moroccan Night Clubs, Homer and Marge, and Homers Alone throughout the workout.

COT:

Nameorama

Announcements: Folsom T-shirt orders close July 2nd

Prayers: Godfather and TSquare and their families

 

As Always It Was A Pleasure To Lead

-BA

College World Series – Coastal Carolina Let’s Goooooo!

June 29, 2016 / / 0 Comments

Having not posted in a while, I (Jobu) had the Q thanks to being voluntold by BA.  I Tweeted the night before while watching the College Baseball World Series (Baseball Mayor, not Soccer) that our warm-up laps around the track would be based on the total runs scored in the game.  The Score was 3-0 Arizona.

Warm-Up:

  • Side Straddle Hops
  • Imperial Walkers
  • Squats
  • Merkins
  • Mountain Climbers
  • 5 Burpees (OYO)

The PAX then partnered up and each group grabbed a baseball from ball bucket and moseyed down to the track.  3 Laps around the track based on the baseball score from the night before.  Good thing the score was not 5-4 like game two last night.

Partner Work:

  • Ground Ball Work (With baseball, partner rolled ball back and forth within five yard line.  Other person had to stay low, shuffle feet, field ground ball and flip it back to partner.  20 count times 2)  That was way harder than I remember 20 years ago.
  • 100 Merkins, 200 LBC’s, and 300 Squats combined while partner jogged to 50 yard line and back.

Cool Down:

  • Mosey back to flag.
  • 25 Flutters
  • Asked for someone to call out exercise and of course, Monk had to do Monkey Humpers .

Pleasure being back with you guys and having the opportunity to lead you guys.  Great work!  Let’s keep up the momentum in this community and lead by example.  Great work Gold Digger (FNG).  He kept up no problem as we all know that many FNG’s splash and struggle their first time out.

-Jobu

Hoppin’ Hank

June 29, 2016 / / 0 Comments

6 men posted this morning.  Hank arrived and told us he was there to chew bubble gum and deliver a beat down. unfortunately for the pax, he was all out of bubble gum.

warmups: toy soldiers, monkey humpers and ssh all x 15IC. Pledge.  let’s mos… not so fast.  Allen Tate came in hot so we did cherry pickers x 15IC.

mosey to the horse arena.  box jump up the stairs and do 25 merkins. hop down and do 25 dips. rinse and repeat x 5.  or 4, can’t remember. finished here with 25 (or AMRAP) OYO.

mosey down to the parking lot by the pond. 50 lbc. jog around the pond and back to the parking lot.  bear crawl to one side, 10 burpees.  duck walk back, 10 burpees.

mosey the long way to the tennis courts for a 10 merkin ring of fire.

sprint back to the starting spot.

COT: no announcements.  prayer requests: shingle for personal and professional issues.  the families in West Virginia.

BOM: closing prayer.

Moleskin: good work, Hank.  you always bring the thunder. glad to see you came back, Makotos.

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