F3 Gastonia

Fitness, Fellowship, Faith

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Wide World of Sports

March 8, 2016 / / 0 Comments

4 Showed up for the  first official F3 workout at Poston Park. Named “Madoriyama” for the severe ninja training and the massive mtn looming over the park. I say official because over the last 8 months 2 men have joined and pushed YHC every Tuesday and Thursday at 5:30 pm awaiting F3 Gastonia to be ready for expantion into the evening.(during the winter we are in the gloom too!) To celebrate we went back through the first workout we ever did there and my first Q.

Warmup

Cross Country- Moseyed down the road and through part of the trails. Circled up for:

SSH x 10 IC

Arm Circles x 10 IC

Imperial Walkers x 10 IC

Air Push up x 10 IC

Merkin x 10 IC

Crunches x 15 IC

The Thang

Moseyed to the baseball filed for baseball inspired exercises

Catcher- Sumo squat jumps x 20 OYO

Shortstop- Side hops touch the ground- 5left 5 right x 2

Outfielder- Sprint 5 burpee’s x 2

Batter-Flutterkick’s x 10 IC

Mosey to the soccer field for soccer theme

Squat front kick x 20 OYO, sprint across field, LBFC’s x 20 OYO, sprint across field, Squat jump x 10 OYO

Mosey to other field for football theme

Merkin and roll x 20 OYO

Mosey to hill for bear crawl up and crabwalk down x 2

Mosey to parking lot for bear crawl across 5 merkins and back for 5 more( heard some onlookers yell “look bear crawls”, we must look good doing them!)

Mosey to horseshoe pits for bowling/horseshoe theme

Lunge the full length while throwing you back leg around like you are a pro!

Moseyed to the playground for gymnastics theme

pullups x 10 squat x 10, Rinse and Repeat

Moseyed back the long way(your welcome Flppy Disk) for some alternating shoulder taps and peter parker.

Finished up with the Pledge. Thanks for the reminder JK2!

COT

The usual announcements. JK2 is interested in doing the mud run so we need three more to step up and join him. We have one team so far. Contact him or me if interested.

As always it was a pleasure! I have to give a shoutout to Pizza Man and Floppy Disk who have had a huge impact on my life the last year. Locking shields with me weekly and giving me reason to push on!

F3 Gastonia is proof of the starfish and how it happens. I have found lately that sadclowns make me mad and I am surrounded by them everywhere! So help me get better by making these clowns better. EH someone and get them out to a workout. We have 6 days of workouts in the mornings and the evenings now. We are eliminating excuses.

I look forward to seeing others join us at Midoriyama. It is a great location. We accept early workers, fartsackers, smartsackers and those that just plainly won’t get up! No more excuses! Aye!

Folsom – No Failure to Communicate

March 8, 2016 / / 0 Comments

10 PAX plus YHC gathered in the gloom this morning for a mixed beatdown in the Biggerstaff Park haze.  The recon from the previous day came in handy as the crowd grew to 9……..anyone else?

At this point, we had no FNG’s so we hit the disclaimer quickly and went through a little mumble chatter…..wait, another vehicle….and….it’s an FNG.  More detailed disclaimer now….I’m an idiot, don’t do this, at your own risk, if you follow the Q you might be an idiot too.  All good.

The warm up went something like this (In Cadence):

20 – Side Straddle Hops

20 – LBC’s

Wait….another late arrival…..is that Sparky?  Yes….yes it is.  Welcome.  (Not starting over)

15 – Imperial Walkers

15 – Freddy Mercury’s

Pledge of Allegiance

The Thang

Here we go.  Mosey down to the far end of the lower parking lot for some Stroganoff 20’s/Modified Elevens/Dallas Counting, etc.  Freight clarified the Dallas counting method but all was good.

One side of parking lot:    Merkins (Start with 20 and count down by 2’s for the next set all the way down to the last set of 2…..20, 18, 16, 14, 12, 10, 8, 6, 4, 2 for those of you still confused.)

After set of Merkins, run to other side of parking lot for alternating sets of 20 LBC’s & Flutter Kicks.

This ‘Event’ (since I really don’t know what to name it) yielded totals of 110 Merkins, 100 LBC’s and 100 Flutter kicks.

After a short recovery and more mumble chatter that I could not decipher, we moseyed around the pond to the base of the hill beside the softball field.  During my original recon the day before, I decided we would do some partner Folsom 1-2-3 with some bear crawling up the hill between exercises.  The ‘hill’ looked more like Mt. Kilimanjaro in the gloom so we immediately ‘Omaha’d’ (is that a word?) to only running the hill to the fence and back between the partner work.

The partner work required cumulative partner reps as follows:

100 Merkins

150 Squats

200 Flutter Kicks

For the Q, this was more difficult than it appeared on paper.  (Happens every time)

Short mosey to the covered picnic area for some Freight comedy followed by some dips and squat work in cadence:

20 Dips

15 Squats

20 Dips

15 Squats

15 Dips

15 Squats

The PAX then moseyed back to the shovel flag for the name-o-rama, announcements, prayers and Circle of Trust.

Please keep Outhouse and his family in your thoughts and prayers.

Backwoods Brawl, Gashouse one year anniversary celebration workout is coming up April 9th.  Mark your calendars.

As always, it was my honor to lead another workout this morning.  It is terrific to see the newest AO in Dallas having such a great turnout each time.  This is a strong group and great AO.  I’m looking forward to joining you guys again.  Keep putting the word out about F3 and what we are trying to accomplish with Fitness, Fellowship and Faith.  Nice work men.

Until the next one, Keep Moving Forward.  AYE!

#BB #TheStorm

March 8, 2016 / / 0 Comments

12 pax made the choice to take the Red Pill this am for a simple beatdown at #TheStorm.  Disclaimer was read and the warm up began.  Promise was made no burpees, yes we are doing burpees!

Warmup IC; 15 SSH, 15 Mericans, 10 Toy Soldiers, 10 Low Slow Squats, 10 Trunk Side Stretch, 5 Archers ( alternating side wide push ups), Monk read word of the week ” I wil give thanks to the Lord with my whole heart “.  The pax then took a lap around the parking lot and met back at the flag for the pledge.

The Thang;

The Pax were instructed to partner up and size doesn’t matter.  Partners lined up at the imaginary goal line (parking space line).  P1 wheelbarrow P2 to 25 yd line and each partner perform 20 old school situps.  P2 Fireman Carry P1 to 50 yd line and each partner perform 20 flutter kicks each, double count.  P1 Fireman Carry P2 to 25 yd line and each partner perform 20 feet throws.  P2 wheelbarrow P1 to goal line and each partner perform 20 side plank up downs, 10 each side.  Count off and The Q informed the pax that he forgot the burpees on the first lap so to make up they were to perform 10 burpees at each corner.  Plank it up at goal line for the 6 to arrive.  Once the 40 burpees were down it was rinse and repeat of the above, only the burpees on lap 3 were reduced to 5 at each corner.  Then a quick count off and the Q realized there was time for another round.  Rinse and repeat .  Last lap was 1 and 1/2 to get the pax back to the flag with no burpees.  Nice work men.  Circle up at the flag for some mary.  10 IC; Russian twist, V ups, Lbc’s, Freddy Mercurys, French Fries.  Time was called.

COT;

Announcements; Outhouse and Family.  Were praying for you brother.  4-16 Community Run, 4-30 Mud Run, Burpeethon in May, Mayor to inform pax of details, BRR in September.  Namorama. Monk thanks for the prayer.

Moleskin;

It was an honor to lead you men this am.  You all showed me what taking the RED PILL means #DRP.  It doesn’t get any easier you just get stronger.  Simple beatdown but felt it.  Tclaps to Mayor for digging deep this am, strong work.  Defib pushing the rock on the runs.  Nice work by all Pax.  Enjoyed it.  Till the next one.  #DFQ!

 

Accelerate For Impact

March 7, 2016 / / 0 Comments

Since YHC picked up the Q for today at 2200 the night before, I was winging it all the way this morning.  This group of 8 die hards hit the pavement for an early morning down painment!

Warm Up

  • SSH x 20 IC
  • Don Quioxte x 20 IC
  • Toy Soldiers x 20 IC
  • But Kickers OYO for a while

The Running

First run was about 1.5 miles, mostly through the parking lot and eventually out the lower entrance and up the hill to the Eye Of The Storm (aka “Artwork”).

We stopped for a little Mary around the circle…  PAX on their six, shoulder to shoulder, for some LBCs while #AcceleratingMan on the right made lap around the art.  Then next man, etc… until everyone made one lap.  Probably about 150 LBCs.

Next we took a little breather and talked about #Acceleration, often conjuring the image of high speed. However, acceleration is simply #Movement that is marginally faster today than it was yesterday.  It means each day we can do something to be faster (or better) than we were yesterday. Acceleration is movement towards achieving a goal.

We also talked about #Impact, or forcible contact to strong effect.  Where can you make an impact? Are you accelerating? After pondering these deep thoughts for a few minutes, it was back to the grind.  It’s a running workout, right?  Let’s accelerate.

For the next segment we head down hill back towards the lower entrance.  To keep things in sync with the 6, we began to loop back every other light post to keep the PAX close.  We then headed up to the top of the parking lot and around for the final loop.

Total distance today was 2.56 miles.

With 8 minutes left, we attempt to finish up with some Mary (People’s Choice)…

  • Flutter Kicks x 15 IC
  • Freddie Mercuries x 15 IC
  • Side Crunches, Left x 10, Right x10 IC
  • Mountain Climbers x 15 IC
  • Hello Dollies x 15 IC
  • ‘Mericans x 15 IC
  • LBC x 15 IC
  • Dying Cockroaches x 15 IC

OK… still just under a minute, so 10 BOYO.

JK2 with the reminder to get the Pledge of Allegiance.

And, uh….Disclaimer? (yes… a bit late I know).

Announcements

  • Prayers for Outhouse and his family with the loss of his mother yesterday.
  • Check email blast for upcoming events.
  • Finished with a COT.

Attack Your Weakness

March 6, 2016 / / 1 Comment

As any good Q would do, I had three sets of gloves and was going to get to the AO at least 15 minutes early because I was excited there were some EH’s who said they were coming this morning.  Halfway there I realized my phone holder didn’t have a phone in it so I turned around and ended up hustling to make it to the Gloom with two minutes to spare.  It was a lively bunch which was exciting so I wanted to get it started with a disclaimer and the five parts of an F3 workout.

We started the warm up with the side straddle hop and I immediately realized that my money clip was still in my pocket.  I had to figure out a way to discretely get it back to the car without too much delay.

  • SSH
  • Merkins
  • LBC
  • Don Quixote

10 Burpees OYO.  I got through them quick so I could go back to my car and put my money clip away.

When I returned I heard the peanut gallery talking about me going missing we were done with the warmup and on to the Flag for the #PledgeOfAllegiance

The Thang:

A mosey to the Grier track and collected for a question…What is your weakness?  The PAX were asked to pick an exercise they need to practice.  Then they were told to do ten of them.  I think I saw burpees, dying cockroaches, and merkins.

Then on to the track for two lines of Indian runs for two laps.  Next we did two lines of Railroad tracks for ½ a lap and then leapfrog for half a lap.  We then collected again for another ten reps of another weakness with some discussion.  What is your weakness in life?  Who knows it and what are you doing to improve?  Who is holding you accountable to get better?

Next was the Burp and Merk…Circle up   One burpee, one pushup.  One burpee, two pushups, one burpee, three pushups.  We got to twelve with one break for a count off in between.  I counted all the merkins and if somebody else was counting we may have gone back down to one.

We then moseyed to the baseball field.  Five squats at the bottom of the hill and then run to the top for five more.  Repeado x 3.

Quickly returned to the Field and formed two lines for the tunnel of love.  Not everyone loves getting dirty, but some unnamed Prima donna’s were all toes and arms to keep their shirts and knees clean.
We then formed one long line of 27 and locked elbows for some windshield wipers and flutter kicks.  Before we started there was some amateur Rockette’s practice.  On the flutters Whoopie apparently likes to do a good morning darling on the four count which was smacking into my legs.  Counting a cadence and knocking shoes with the guy next to you is challenging but a lot of fun.   No harm no foul.

We then ran back to the Schiele and the PAX were planking to recover the six.  We kept going to the Nature trail pond and planked for the six.

One of my best friends passed away 3 years ago tomorrow and we dedicated some benches by the pond in his memory.  We were at this spot and we talked about family, brothers in arms, sad clown syndrome, and I spoke about what F3 has done for me in the past year.  Hopefully some inspiring comments to get the PAX thinking about naming their struggles, holding each other accountable, being better husbands, fathers, leaders and living third.

Then we did 50 merkins for my late friend Brian.

We went back to lot and Whoopie had the PAX getting it with some mountain climbers.  I started the clock and we did the Plank challenge until we heard the church bells.
Announcements: 

The Gashouse Advisory Board meeting March 6th at GSM Services at 7 followed by bible study at the same location at 7.  Monk advises to read Genesis 2 and 3 to prepare.

Birthdays this week…T-Square and JK2 I believe.

I asked for the PAX to send me their favorite stories and or workouts they have done in the past year so we can incorporate their memories into the Backwoods Brawl.  Someone said, “not this one”.  Touché!  Seriously, send me your favorite memories/workouts for the Pre-Blast!

Prayers for Outhouse and his mother and my late friend’s family.  We ended with the COT.

Epilogue: 

After Coffeerama, Dolph, Boss Hogg, and Roscoe and later Bandit converged at the Hogg’s farm for some Backwoods Brawl preplanning and recon.  The ideas are endless and lots of brainstorming going on.  The Backwoods Brawl’s QIC might not be worth a hoot but the AO will be the best we’ve experienced.

Hey Spiderman…Where’s The Hat?

March 5, 2016 / / 0 Comments

Warm up:
Side Straddle Hops: 20
Muroccan Night Clubs: 40
PeterParker: 10
LBCs: 10
Merkins: 10

4 corners:   Lunge straights,  Burpie corners
4 corners:   WallCrawler (bear crawl switching directions) straights, 10 dying cockroach (spiderman falling) corners

Parking Garage: (Grab the loot, Bricks)
Deck Runs  x 2
1st Floor – 10 Burpies
2nd Floor – 20 Merkins
3rd Floor – 30 Squat & Shoulder Press
4th Floor – 40 Flutter Kicks

Elevens – Merkins and Squat Brick Press between Pavilion and Main Ave

Spiderman

Final Preblast for F3’s 5th Anniversary

March 4, 2016 / / 1 Comment

The time for talking is over. In just over 24 hours, we’ll all find what the hubbub is all about when the doors open at the Fillmore at 7pm on Saturday. Does Flay really perform a shirtless Macarena? Will OBT and Dredd perform a live tribute to their 2012 cadence video?  Will Longbottom make wild claims that Greenville invented the mountains? Are some 15% of F3 Men afraid to come because there might be women there? You’ll have to post to find out. Here are 3 things you need to know:

  1.  Print your ticket and bring it with you, or show the bar code on your phone. Hillary is so old that he prints all of his emails out, so if you need help call him for instructions.
  2. North Carolinans can wear whatever color of blue gets them excited; the Duke-UNC game will be on. Kickin’ Chicken will lead a breakout group of South Carolinans on football recruiting.
  3. Look at the map below for parking. Better yet, take an Uber.

fillmore

Folsom Block Party

March 4, 2016 / / 0 Comments

It was a brisk morning on the yard, but nonetheless 9 PAX rolled off the bunks of cell block F to show up for the first block party at Folsom.  As the men circled up, the cinder blocks loomed from the bed of a nearby pickup.  Freight assured everyone they were only for work detail…

As YHC delivered the disclaimer, none of the alleged convicts wavered.  Pledge was given.

Warm-Up

  • SSH x 15 in cadence
  • Hillbillies x 15 in cadence
  • 10 Burpees OYO
  • LBC x 15 in cadence
  • Mericans x 15 in cadence
The Thang
   After everyone was nice and warm, every man was instructed to grab a block and mosey to the tennis courts.  As everyone filed in and circled up, the first exercise was called
The Hodor, there was a brief debate on the proper way to say Hodor, was it Hoe-door or Hahd-oor but the verdict is still out.  The exercise was OYO-with the block in front of you, squat until the block touches the ground, stand, rotate the block over your head to a triceps extension, squat, stand, rotate the block back in front. That’s 1. Repeat x 30 followed by 1 lap around the tennis courts.  Next we completed 2 laps of Bojangles Biscuits with blueberries in the middle.
Next the PAX grabbed their cinder blocks and moseyed down to the far shelter.  PAX paired up for Dora’s awful cousin Greta.
Greta 1-2-3:  While Partner A exercised Partner B moseyed 50 yards across parking lot with block in tow. Down and back total 100 yards. Exercises were 50 Blockees, 100 standing chest presses, 150 squats.  Greta was a real crowd pleaser at Folsom.
PAX finished the Greta grind and grabbed blocks and moseyed back up the hill to the shovel flag.
As visiting hours were coming to a close, we had to get in 4 minutes of Mary–Dolly and Rosalita had to make a visit!
Finished up with announcements: Backwoods Brawl coming up, Ultimate Challenge Mud Run, Spartan race, and Community run.
Prayers go out for each and every one of you great men and to the members of your  OUR families.  You guys are like an awesome family and it is a pleasure to be apart of something great. Thanks for making me stronger as a man, a friend, a father, and a husband.  Let us all continue moving forward together.
Thanks for allowing me the opportunity to lead, #ISI
Until next time…Richard Simmons out!!

 

 

 

The Stroganoff 20

March 2, 2016 / / 0 Comments

7 PAX plus YHC gathered in the gloom at Martha’s House for Stroganoff’s 20th Anniversary beatdown.  To the surprise of the PAX, someone has actually stayed with me for 20 years….I know.  With this fact in mind, there would be a very distinct “20” theme to the workout.

No FNG’s today so the disclaimer was brief before the warm up began In Cadence:

20 – Side Straddle Hops

20 – Freddy Mercury’s

20 – Imperial Walkers

20 – LBC’s

Pledge of Allegiance before the mosey to the far end of Martha’s House parking lot for a session of The Stroganoff 20.  This is the 20th Anniversary take on Eleven’s:

The Thang

On one side of the parking lot we would do 20 Merkins, then sprint/run to the other side for 20 LBC’s/Flutter Kicks.  This would continue and alternate as we counted down the Merkins after each set (20, 18, 16, 14, 12, 10…..) until after 10 we single counted down to the last set of one.  On the opposite side, we alternated each set of 20 between LBC’s and Flutter Kicks.  This led to the following totals included in the Stroganoff 20:

135 Merkins – 160 LBC’s – 140 Flutter Kicks – 15 sprints across parking lot

After 20 years of marital bliss and those reps/runs, YHC was sucking wind.  After the first few sets, the lack of much mumble chatter made me think I had stepped in it too deep. (Sounded good in my head before hand)

The PAX then moseyed to the center pavilion at the baseball/softball fields for what I called some Dora 20 step down.  We partnered up for some step work that went like this:

Partner 1 exercised while Partner 2 sprinted/ran down one of the ‘spokes’ between the baseball fields to the parking lot and back.  They then switched positions for some cumulative reps as follows:

200 Flutter Kicks

150 Squats

100 Merkins

We had enough time to mosey to the closest picnic shelter for some In Cadence work as follows:

20 Dips

20 Prayer Squats

20 Dips

(Again, sounded good in my head)

The final mosey back to the Snoball’s parking lot (might have been slower going back than when we headed out earlier)

One last exercise led by Bandit for 20 reps of Dying Cockroaches (I know…can’t believe Bandit chose that exercise)

We had a few announcements about Dredd/OBT’s speaking engagement tomorrow at The Gastonia Rotary Club; upcoming leadership meeting Sunday night at the GSM Services office at 407 E. Long Ave. at 7:00 pm followed by our first true 3rd F event bible study led by Monk at 8:00 pm.

Prayers still up for Outhouse’s Mom; coworker of Jk2 who lost a parent; Dolph’s Father as he recovers from surgery.

Thanks to Monk for the focus this month on Gratitude.  I have to send some gratitude to all of you for allowing me to lead another workout.  This one had special meaning for me personally due to occurring on my 20th Anniversary.  Dolph mentioned he is looking forward to the 30th Anniversary workout.  I would love to lead that one in 10 years (Respect).  Also, much gratitude to my M for allowing me to live a life unexpected for the past 20 years.

Thanks to F3 Gastonia for having such a positive impact on myself and my family over the past year.  Honored to lead you guys this morning.  Until the next one.  AYE!

Lightbulb

March 1, 2016 / / 0 Comments

Today was my first time to Biggerstaff Park ever. Trying to be a good team leader I did some computer recon the night before, however there is nothing like being on the ground and checking out a new AO so I got to the park a little early. I had no trouble finding the spot-Dolph was there with the shovel flag and ready to go. Shortly after I arrived, 9 more alleged convicts from cell block F came thru the Sally Port to leave some sweat at Folsom and dodge the shakedown by the PoPo rolling thru the gloom this morning.

Here is what I remember-we started with the disclaimer then our WU: 10-15 reps IC of the following: SSH, Merkins, Freddy Mercury, Monkey Humpers, Scorpion Dry Docks, and (old man) Don Quixote. After the WU, we moseyed down to the bathroom area for some Dora 1-2-3 with partners. Instead of total number of reps, I set a secret timer with the duration known only to me. We did 3 minutes of Merkins, 4 minutes of LBC, and 5 minutes of squats (partner A did exercise and partner B ran short loop in front of bathroom then flapjack when partner B returns to start).

The walls of the bathroom were really nice, so I decided we did not need to go anywhere yet. Hip slappers were next-we had a few jokes, however, none were particularly funny so we just keep doing hip slappers…I really like these.

Once we semi-recovered from this, Freight led us to the picnic area and we did a few rounds of Dips and Squats IC. During the pauses to recover we talked a bit about the origins of F3 (Dredd and OBT) as well as the 5 rules of F3. I remember really enjoying these discussions when the Fort Mill and CLT guys started us off, not because I remember what they said, but because I really needed some time to catch my breath and recover. We also reviewed “how to count-F3 style” and took turns doing a few exercises IC with the Folsom guys-GREAT JOB!! I still remember my first time leading exercises with CSPAN and Swiper and feeling very……unintelligent. It’s not that hard, however the situation makes it awkward until you do it a few times. Keep working and if you forget, you can google “how to count F3” and see OBT and Dredd with a short video the night before you do your virgin Q. I think we finished with 5 burpees OYO then moseyed back to start. We did the pledge (thanks someone, maybe Freight, for the reminder) then our namorama and COT. Sorry Medicine Woman, can’t give yourself an F3 name. Moose does sound tougher, however, you get what you get and I would not ask for another. It is liable to be much worse.

Later in the day I told Bandit I had one of those “aha” moments. You know, when the light bulb goes on in your head and you realize things are not what they have seemed in a GOOD way? Starting this new AO in Dallas is what we have been training for over the last 11 months-I know we have been told that, but it really did not sink in until after the workout this morning. Getting there early and talking with Dolph, teaching the Folsom guys how to count, talking about the F3 rules, explaining what “you vs you” means, and spending time at the COT watching these guys interact with each other-that is what we are about. Exercise is just the means to get us started on this journey with each other. We are a bunch of guys who like to exercise, however, we are not JUST a bunch of guys who like to exercise, we are F3 and that means so much more. I am just starting to get it. What a great start to my day….Thanks guys.

I am ready for some warmer weather. I got a new redheartthing and can’t wait to post in it….#BRRchallenge.

 

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