F3 Gastonia

Fitness, Fellowship, Faith

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BackBlast- #TheStorm: Two For Tuesday

December 22, 2015 / / 0 Comments

12 PAX showed up to put in some work at #TheStorm early this morning.

Last night I looked at the forecast and it said 100% rain and this morning the rain was coming down in buckets.  No worries when you have the nicest AO in F3 Nation…the tweet went out that we would meet up inside.  All the PAX were all smiles to be out of that mess this morning when they entered the dry confine of the weight room.

WU: (In Cadence)

  • SSH x 12
  • Merkins x 12
  • Monkey Humpers aka JoBu’s x 12
  • LBC x 12

-Pledge Of Allegiance-

THE THANG:

2 For Tuesday

The PAX grabbed a 25lb plate (or larger) and circled up

  • Sally while holding weight

Drop the 25lb plate and stay circled up

12 days of Christmas

  1. Burpee
  2. Merkin
  3. Squat
  4. Mountain Climbers
  5. LBC’s (has to be a rap lyric when you yell it out)
  6. Moroccan Night Clubs
  7. CDD
  8. French Fries
  9. Dying Cockroaches
  10. Russian Twists aka Mason Twists
  11. Freddy Mercury
  12. Dips

-ROUND 2-

The PAX grabbed a 25lb plate (or larger) and circled up

  • Sally while holding weight

Drop the 25lb plate and stay circled up

12 days of Christmas

  1. CDD
  2. Freddie Mercury
  3. Merkins
  4. Burpees (Is it right to hate a Monk?)
  5. Moroccan Night Clubs (In cadence… sometimes?)
  6. Imperial Walkers
  7. SSH
  8. Diamond Merkins (did anyone check for form?)
  9. Homer/Marge
  10. Monkey Humpers (aka JoBu’s)
  11. Flutter Kicks
  12. Dips

COT:

Nameorama: FNG Kitty Cat

Announcements: 5 year anniversary convergence at AG Middle School in Charlotte on Jan. 1, Thanks goes out to JoBu and all of F3 Gastonia for helping the families in need for Christmas, Q’s needed for January

Prayers: Safe travels to everyone this holiday

Coffeeteria: 5 at Floyd and Blackies in Cramerton

 

With this being the week of Christmas and the end of the year I have to look back at this year and realize I have a lot to be thankful for and that I am truly blessed in all I have in my life (family, friends, job, etc.).  One thing I am happy to have in my life right now is F3 and the group of men that pushes each other to get better in both the physical way and as a person (community and family). Funny to think back to my first workout at the Schiele on March 23 and think how far F3 Gastonia has come since then.  I am looking forward to see what great things 2016 has in store for the men of F3 Gastonia and myself.

Again it was my pleasure to lead the PAX today!

-BA

BackBlast- #TheStorm: Shooting Stars And Cinder Blocks

December 15, 2015 / / 0 Comments

9 PAX showed up to put in some work at #TheStorm early this morning.

I showed up at 5:21 and there was 1 lone mom mobile (Lime Green Ford Escape) belonging to Godfather awaiting the PAX in the parking lot.  Soon after 5:25 the rest of the PAX showed up.  During the chatter right before the workout started there was a flurry of shooting stars (…ok maybe 2).  JoBu started rattling astronomy terms and letting all of us know what was going on since he is a science nerd, but he needed to be cut off because IT WAS GO TIME!

WU: (In Cadence)

  • SSH x 15
  • Merkins x 10
  • Monkey Humpers aka JoBu’s x 10
  • LBC x 15

-Pledge Of Allegiance-

 

THE THANG:

Cinder Block Beat Down

 

The PAX each got a cinder block out of the back of BA’s truck and circled up.

  • Sally while holding cinder block
  • Roxanne with cinder blocks

The PAX got into group of 3’s with each group having 2 cinder blocks

Mosey to the stairs with cinder block.

Cinder Block Beat Down (continued)

  • 300 standing chest press (2)/Run Up Stairs 5 Merkins (1)
  • 300 Curls/Stadium Step Ups/Run Up Stairs 5 CDD
  • 300 French Curls (Tricep)/Dips/Run Up Stairs 5 Chuck Norris Push Ups (First set no gloves then the Q called the Omaha and allowed gloves)

Mosey to BA’s truck to deposit cinder blocks

Circle Up

In Cadence-

  • SSH x 15
  • Merkins x 10
  • Monkey Humpers aka JoBu’s x 10
  • LBC x 15
  • Moroccan Night Clubs x 50

COT:

Nameorama

Announcements: Congrats to Dolph at Gladiator Games for finishing 2nd, 2nd F event later this month (stay tuned to twitter), starting to plan #CSAUP event for GasHouse 1 year anniversary

Prayers: Safe travels to everyone this holiday, Middle School and High School Students in their lives during this time of the year, Doctor Feel Good and his staff.

Coffeeteria: 2 at Floyd and Blackies in Cramerton

This was my first time at a workout in 2 weeks at an F3 workout due to being sick.  It was much easier coming back when I knew I had the Q and I was motivated and pumped up to get back at it. I appreciate all of the guys who went at it today and got some work in at 5:30 this AM.

Again it was my pleasure to lead the PAX today!

-BA

Gladiator Games V Back Blast

December 13, 2015 / / 3 Comments

 

A buttery layer of fog set the scene on a unseasonably warm December morning as 20+ PAX representing 4 Regions came out to test themselves in the arena of the Gladiator Games.

There were some small changes from GG IV, but the basic principle is the same – Push yourself until you want to vomit.

I had several PAX tell me they watched the video and thought “It doesn’t look that tough”, only to come face to face with the Gloom Monster known as the Gladiator Games and piddle in their panties.  So those of you who watch the video and think it looks “easy” please HC to the next installment. We’d love to have you.

Here are the final results

Pebbles 5:08

Dolph 5:11

Longshanks 5:19

Maximus 6:08

Ringer 6:31

Geronimo 6:58

1 9er 7:11*

Dark Helmut 7:13

Birdcage 7:42

Mario 7:42*

Toro 8:18

Socrates 8:34*

Freight 8:45

Soft Pretzel 9:02

Fire Hazard 9:08*

MP 9:33*

Patton 9:45

Linus 9-something*

Torpedo 10:22*

Atlas 10:30

Lego Land 12:29*

Icicle DNF – 545 to the tire*

*indicates competitor required assistance and/or could not complete tire flip

**Please submit any corrections to me via twitter

Moleskin

 

I witnessed some pretty incredible displays of heart and strength watching PAX navigate the course. The most mind blowing was watching Dolph carry the dumb bell like he was carrying his wife purse at the mall and throwing tires like they were tic tacs. The guy is an absolute beast and would have likely had a better time if he ran it again, but declined the offer.

It was great to meet guys from other regions, we appreciate the support and thanks for coming out.  This event seems to grow a little each time and the Tribesmen in Indian Land are certainly looking forward to the next one!

 

300, Billy Zane X 2, a sword, and a crimson cape…..

December 12, 2015 / / 0 Comments

Well I pulled into the parking lot and immediately knew today was going to be special….cars everywhere. Apparently there was an overnight thing at the museum, not a convergence so I relaxed. Shortly thereafter the cars started rolling in and the PAX arrived. One in particular stood out among the others. His name……….Testa Cles, the Greek leader of men who revolted against the Sad Clowns of……ok, my imagination really is not that good so I’m gonna stop there. But it was a great morning. The fog was heavy, the PAX were plentiful, we had a man with a sword and crimson cape, and another man with a Weinke and not afraid to use it. We even pulled a couple Billy Zanes along the way-look it up, props to Tool Time for the lexicon. After the workout, 4 of us had a semi-power huddle about ways to help direct our F3 impact in the community, so look for some great things in 2016.

Here’s what I remember….

WU:10 each IC- SSH, Gorilla Humpers, Merkins, LBC, CDD, Freddy Mercury. I think we stopped there. I had more on the Weinke but got so excited I skipped them and moved on to the Pledge.

Pledge

The THANG: Inspired by the movie 300 and today’s Gladiator Games with our South Carolina Brothers.

10 reps of each exercise (6 different exercises) followed by a Bojangles Biscuit. We did 5 of these sets in total (do the math, should add up to 300 total reps-6X10X5). I had my 2.0’s check my math so if that’s not right, submit a request to them for your money back. Here are the exercises-

Jump Squats     Merkins     LBC     Dips     Gorilla Humpers     Lunges (10 each leg)

I think it was Tool Time that invited a couple athletic on-lookers to join us for the last set and they gladly joined us. I offered breakfast at Panera to either of them if they could beat Dolph. Let’s just say that is a very safe bet EVERY TIME and my breakfast was not very expensive. Thanks Dolph. We were glad to have them and invited them back next week so we will see. As a side note, those boys put us to shame on the jump part of Jump Squats. Wonder why????

We left our Billy Zanes and went dancing after that. In keeping with the 300 theme, we moseyed to the courtyard and did 300 steps (approximately 30 per trip-it was really 42 steps each trip but 30 is close to 42, right Bandit?) and after each trip we did 30 Moroccan Night Clubs (10 trips, 30 per trip, total 300-did that one on my own without the 2.0’s).

On our mosey back to home base for a little more pain, I was behind Testa Cles which provided much needed inspiration. The crimson cape in the morning sun with the sparkle of the steel blade was a sight to behold.

On arrival to the parking lot we partnered up (intentional confusion, no partners needed-just keeping everyone on their toes). The next exercise was a game called “300 squats and dips.” It consisted of 300 reps of squats and dips. You could do this in any combination with a sum total of 300. The mumble chatter was nearly absent while everyone concentrated on counting-next time will play this game a little different-maybe use a timer or do a tabata-thing like OBT…..will think about that one a little more. The mumble chatter provides much needed distraction from pain.

Time was nearly up so we circled up with a brief teaching moment for methods of being Q and leading exercises (search “How to Count F3) with demonstrations by previous Qs and a few rookies. I really enjoyed this-was great to see the encouragement by the PAX to help the group grow.

Thanks to Bandit for reminding me about our Namorama after our announcements. We closed out with a quick prayer keeping in mind Dr. Feelgood and his recent loss.

Remember-Second F event on last Tuesday evening of Month-location TBD approx 6pm I think, Convergence New Years’ Day in Charlotte, Q school January 16, Yeti February 20

It was a lot of fun this morning-thanks for the great showing and group participation.

Whoopee

 

 

The Smurph

December 11, 2015 / / 0 Comments

12 PAX posted #Downtown. Most of them were there before we started.

Warmup

SSH IC x20
Monkey Humpers IC x10 (to salute those that came in hot)
Merkins IC x10
MC IC x10
Toy Soldiers IC (that’s a 4 count guys) x20 (to bad Dolph didn’t post – he loves doing these on a 3.23452 count)

The Smurph

So this was supposed to be the following…

  • 3 laps around the parking lot (1 mile)
  • 10 sets of the following
    • 10 Merkins
    • 20 LBCs
    • 30 Squats
  • 3 laps around the parking lot (1 mile)

Well the fact of the matter is YHC changed the plan before we even started, he doesn’t count so well, and he is easily influenced by the PAX (goal for 2016 is lead better – no matter what T-Square says). Before we even started, YHC calls “Oklahoma” (that’s not a typo) and changes “sets of 10” to “sets of 12” just because we had 12 PAX post, I like 12 days of Christmas, and T-Square said we should keep it at 10. So this is what we ended up doing…

  • 3 laps (total 1.314773148 miles) around the parking lot to the incessant squeak of my Nike’s (probably need to fix that)
  • 10 sets of the following
    • 12 Merkins IC (first one was 4 count, the we switched to up/down)
    • 12 LBCs
    • 12 Squats
  • 3 laps around the parking lot (another 1.314773148 miles, except for Spiderman who pulled the Irish Goodbye again and disappeared into the gloom)

In the end this was 136 merks, 120 LBCs, 120 Squats and 2.629546296 miles. Whether or not we actually did 10 sets is still a bit of a mystery. As I mentioned, YHC can’t count real good. While this was no Murph, I hope everyone enjoyed this vaguely similar version. It fit in 45 minutes quite nicely and my glutes still don’t work.

Please keep Dr. Feelgood, his family, and his office in your prayers.

As always, a pleasure and honor to lead you men!

Bandit

Sandbagging at the Goat

December 10, 2015 / / 0 Comments

Warm Up

SSH X 20

Mt Climbers X20

LBC x 20

Mason Twist x 15

Imperial Walkers x 15

 

Mosey to Flag for Pledge

Stop at tailgate of Truck for a 15lb sandbag

Mosey up the road to top of hill to start the Thing

 

Thing

8 sandbag exercises 3 sets each with said cardio workout between each set

  1. Squats x20 3 sets run down stairs SSH at bottom x20
  2. Rotational Dead Liftx15 3 sets  High Knees to edge of parking lot and back
  3. High Pulls X 15 3 sets LBC x 15
  4. Squat shoulder press x15  3 sets 10 merkins
  5. Clean and press x 15 3 sets run down and back up steps
  6. Side Lunges x15 each leg 3 sets  10 jump squats

Mosey across the road to grass hill near train tracks

7. Shouldering x10 each side 3 sets run up hill with sandbag and back down

8.Overhead Shoulder Press 10 each side 3 sets 5 CDD

 

Mosey back towards parking lot down the stairs. Stop at painted wall to show respect.

15 Bob Ross with each arm (shadows on the wall made this weird)

Mosey back to truck and drop sandbags.

3 min of Burpees to finish off the workout.

 

COT

Prayers- Feelgood in loss of close family friend and co-worker

Thanks for the opportunity to lead this morning. As I think back over the past 7 months since starting F3 it is amazing how different my  focus is everyday.

 

 

Gorilla Humpers: AKA Jane Not-so Goodalls

December 9, 2015 / / 0 Comments

I arrived early after a prolonged absence and actually missed the turn as I drove past Bruster’s parking lot, thankfully no one was there to see me so I’ll just keep that secret to myself. It was good to get back out there and see some familiar faces. I seem to be more agreeable during the days when I post for workouts and a brief absence helps me appreciate the workouts that much more. I am thankful for the motivation from my brothers that keeps me coming back-thanks for posting today, especially Defib who ALMOST pulled an Epstein’s mother (look it up).

Here’s what I remember:

WU-it was a real one, not a speed-warm up I have often been accused of…I even counted slower than usual.

10 each IC: SSH, LBC, Merkin, Squat, CDD, Freddy Mercury

Pledge

Thang:

Quick audible to avoid the fog-Mosey to parking lot of old Harris Teeter/Lowe’s Foods for the main event:

Leap Frog: partner 1 does AMRAP of called exercise while partner 2 lunges approx 50 yards (light pole to light pole), then flapjack and P1 lunges to P2 while P2 does AMRAP of same exercise. The exercises were as follows (roughly 1 for each pax): Merkin, LBC, Scorpion Dry Dock, Flying Squirrels, Burps, Squats, Freddy Mercury, Gorilla Humpers, Diamond Merkins, Monkey Humpers. I have no idea what the order was except I think we started with Merkins and ended with Gorilla/Diamond/Monkey.

Lots of mumble chatter during Gorilla Humpers-I think T Square called them Jane Goodalls then that was modified into Jane Not-so Goodalls. Really added to the burn and I believe was a crowd favorite. Will definitely be seeing these in the near future.

I think Spiderman had a date with Stroganoff’s mother in the park and Stroganoff had to get to work early so they both left a little early (only 15minutes early). Technically this was not an Irish Goodbye, however, I’m the Q so I’ll say it was and no one can argue with me. The rest of us moseyed to the side wall of the building for some Dips and Derkins. 25 reps of each X 3 sets. That last set was pretty much a wash for me on the Derkins. Think it was more like 25 reps of plank…..

At this point your Q was numb from the D and D with jelly legs so we headed back to home base and  did more Gorilla Humpers and Monkey Humpers with a lap after each set-thought we did 3 sets of something total but cannot remember. I wanted to end things there but Outhouse kept me honest with the clock and we did 10 burpees to finish the workout. We need a name for when the Q ends the workout early but tries to pass it off as a full workout-any ideas?

Namorama, Countorama, BOM

remember prayers for Dr. Feelgood and his office staff-hope to see you out here soon when things settle down.

Pleasure to lead this am, thanks for posting and keeping me honest with the clock-Whoopee

Rotary Pavilion Service is the Best Work of Life

December 4, 2015 / / 0 Comments

The warmup consisted of SSH, LBC, Merkins, Prayer Squats, Windmills

We began to Mosey when Monk wanted to get his gloves. This meant we needed to lap around the lot to pick him up. Then he said he wanted his vest that he left at Martha’s House, which I then retrieved from my car. It kind of made for a two man Indian run but I digress.

Mosey to the rail bridge and go across doing walking lunges…collect at the end and mosey to the “wall”.

At the wall do 4-5 wall walkers. Start on your belly with feet against the wall. Push up and walk your legs up the wall while pushing to get vertical. It is a real pleaser.

A quick mosey back to the bridge and bearcrawl all the way across and collect at the end.

Back to the wall for People’s Chair with overhead air presses, front punches, and marching in cadence. Mosey to the Parking Deck.

Colonel Troutman. I couldn’t think of the name of this since I forgot my Weinke. Partner up and one PAX completes 5 Merkins and holds the plank until his partner completes three pull-ups on the bars and returns for the switch. This was done until “Recover” was called by YHC. Then we ran to the top of the deck for a few minutes of ab work to include 6”, 45degree holds, WW Sit-ups.

Mosey to the “art” sculpture and completed one leg lunges on the benches, 10 cts each leg, followed by 20 3 ct Prayer Squats. This was then followed by the Wave of Merkins one to five and five to one. A quick mosey back to the Pavilion for a countarama revealed we went from 8 to7. Spiderman is adept at leaving the scene without anyone noticing towards the end of the workouts. Superhero stuff…you wouldn’t understand. Some plank stretch, more ab work on the stairs, Homer/Marge, until the designated timekeeper (Linus) called time.

A quick Name-O-Rama and COT and we ended the day. More prayers for San Bernadino victims.

A quick word to encourage all to get on Twitter. It is great to follow the workouts that you can’t make and also relive what you did while you attend a workout. You also miss the banter and the silliness that goes along with it, like saying there were ten PAX that showed up and quickly being called out that there were only 8. You don’t want to be out of the loop with the communication from F3 Nation and our fellow F3’ers who share information and amazing stories of service to others. (Mission trips, outreach, etc). See you all in the gloom. Roscoe

You are in F3 now…so why are you keeping that fatsuit in the closet?

December 4, 2015 / / 2 Comments

You are in F3 now…so why are you keeping that fatsuit in the closet? You are not going to backslide and will never need it again! So it is time to put it to good use. Donate your business suits or dress clothes that represent the old you, that person you never want to see in the mirror again! You joined F3 to make a difference in your health and your community, so now is your chance!

We are taking up a collection between now and new year’s day at all site locations. Please drop off with your site Q at any workout. Site Q’s will bring what they have to the December 12th Christmas party and Thrive Site Q (F3 Happy) will take the entire collection to Tailored for Opportunity.

If you are not attending the December Christmas party or have donation after the 12th of December please contact Happy (curtisburk@gmail.com) to schedule a pick up of your site donations.

  ———————————————————————————————————————-
Tailored for Opportunity, Inc. is a Charlotte-based 501C(3) that strives to rekindle hope in underserved men who are in transition by creating a realistic Individual Development Plan leading to the achievement of sustained economic independence.  

Tailored for Opportunity, Inc. provides a myriad of services to men who are transitioning both personally and professionally. The goal of the organization is to meet men where they are so they can discover the true wealth of strengths that lie within themselves to receive the support, training, access to resources and guidance that will enable them to realize their full potential. While professional etiquette and basic life skills training are integrated  through the entire program, career- related educational workshops are also provided for a more holistic approach to impact hope and self -esteem. Each client is expected to fully participate in each step of the program to empower themselves to achieve self-sufficiency. It is a goal of T.F.O that clients will be able to not only participate in the program but also volunteer in the MENtoring Program to provide support to other men in the beginning stages of the program.

———————————————————————————————————————–

DONATION GUIDELINES
Please help provide professional attire to those facing adversity who need a second chance to get back on their feet. Your contribution will make a difference in the lives of men who are seeking to become stronger community members and family providers.

For the sanitation purposes, please ensure your clothing donations are gently used business attire for men only and preferably dry cleaned. With your donations we can continue to change the lives of men – one suit at a time.

Please review the items needed below:
Dress Slacks                                      Khaki Pants                                    Sweaters
Business Suits                                   Blazers                                            Dress Shirts
Trouser Pants                                    Vests                                               Sports Coat
Bowties                                              Cufflinks                                           Belts
Dress Shoes                                      Ties/Tie Clips                                   Briefcases

F3 Contact is Happy — CurtisBurk@gmail.com
Tailored for Opportunity contact is Robert Houser at: Rhouser@tailoredforopportunity.org

Don’t show up at GOAT

December 3, 2015 / / 0 Comments

A little Twitter warning to stay home wasn’t heeded by ten brave PAX who showed up to get better.  Before the warm up, YHC checked the bridge and discovered the gate was locked so the park was off limits and we couldn’t get to the other side of the river.  It was going to be a parking lot workout. 

Dolph was designated as the official Goat time keeper and on his signal we started with a brief disclaimer then straight to the warm up.
SSH IC 33?
Merkin IC 10
Prayer squat IC 20
Moroccan night club IC 36?
LBC IC 10

Pledge of Allegiance

Linus was seen driving to the park so we quickly continued the warmup with Monkey Humpers so Linus could enjoy the visual.  He wisely didn’t get out of the car until we were getting tired so we called it at about 16.

Warm up Linus
SSH IC 5
Seal jacks IC 20 or so

Mosey to end of parking lot
Lunge walk across the lot and mosey back 40 yds?
Plank up
Plank stretching…nice mumble chatter while getting loose

Circle up for the Burp and Merk
One burpee with one merkin
Second burpee two merkins
Third burpee three merkins, ladder up to ten and then nine and back down to one.  And then one more. You can always do one more.

Next, count off and go to the end of the parking lot for the thang.
This was supposed to be a Merkin ladder but since the gate was closed and the pecs were a little spent from the burp and merk we changed it to Bobby Hurley’s.  A little improv that was probably just as bad and possibly worse.

Begin on one end of the lot with 20 Bobby Hurley’s (Squat with hands on the ground then jump up for a jumpshot with hands and arms up).  Run to the other side of the lot and do 19, back for 18, and so on until you hit zero.  This appeared to be a really popular exercise, with one commenting that it “may be the worst thing he has ever done”. 

We planked up for the six and then circled up again for the next exercise.  Plank on elbows.  On count of one move right arm up to normal plank, count two your left hand hits the ground in full plank, three back down on your left, and then return to both elbows on the ground for one.  Repeado for ten.  Hold the plank and then a set of Peter, Peter Parkers for ten.

Next we did a set of CDD IC 10

Dolph announced there were three minutes to go.  I think everyone was surprised that time moved so quickly.  We hit our six for a heels to the sky series followed by a bunch of WW sit-ups to finish out.

I forgot to do the Name-O-Rama but we did a COT and closing prayer.

Prayers for San Bernadino and for all of us to protect the weak and less fortunate.

It was my pleasure to lead today.  You always get more out of it than you put in and I appreciate when the PAX show up to work.  There was no quit this morning.  I hope Brown Streak feels better as he heeded the warning not to show up.  Let me know if you need anything brother!

YHC with the Q tomorrow again.  A late positive thought for E4 who reported his knee is acting up and he is on IR for a few weeks.  Get better soon!

Roscoe

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