F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 429 of 904)

Salute the Site Q

May 26, 2021 / / 0 Comments

My maiden voyage to The Ricky Bobby occurred this morning, as the Q no less. I’m not normally a plunge guy as we think of swimming pools now that summer is almost here. I’ve always been the dip your toe and think about it kind of guy, maybe some of you are with me? I took the plunge method today and entered the fray that I’ve heard great things about. Don’t worry, I know the area and had scouted having committed to this Q slot weeks ago. Some things I’ve had in mind a while but the last remaining item was decided late last night. Coming off a tough solo workout on Monday that burned out my quads, I wasn’t sure if I’d hold up but it’s time to show.

Warm-up was the same routine from GasHouse Q a couple Saturday’s ago. Breaker was the only repeat customer – I’m sure he was happy. I’m sure he’ll avoid my next Q. Exercises were 30 seconds each of:

  • SSH
  • 4×4
  • Squat Jack Twist
  • 4 High Knee/4 Jab
  • Shoulder Tap AND Plank Jacks (yes Sargento, at the same time)
  • 8 Count Body Builder
  • Jump Rope
  • Ski Abs
  • 180 Jump Squats
  • Crab Cakes

After the first set, we rested all of 30 seconds to take it back to the top. As we began, I shared, don’t worry, only 40 more minutes of this…a few grumbles, not much mumble chatter. This time 5 burpees OYO came at the end. Defib later shared w/ me he was leaving if I announced round 3. Understandable considering he’s a few days back from a half Iron Man (way to push the rock Defib!). That’s 10 minutes of straight cardio kids…don’t try this at home – I am a professional. After that the great music had to be put away to Sargento’s dismay. Let’s mosey…out of the school and down Winder into Cramer Woods. Stop at 4333 Winder to corral the six…this house looks familiar – oh it’s the Site Q’s – lets do 20 Monkey Humpers – facing the proper direction and salute this landmark. All abided my suggestion. Continue to the top and hang a right and arrive at Spooler Ct a short cul-de-sac that sharply declines downhill. A perfect spot not for 11’s because this is a veteran PAX. No, today it’s 22’s. We’ll begin with 2 Hand Release Merkins, run down the hill, 20 Squats, run back to the top and next round is 4 and 18 and so on. Adding and subtracting by 2 isn’t too bad but damn if trying to bust out those final sets of HR merkins is easy: 110 total reps for each. So not much time left but I did have one more thing. Mosey left on Weaver’s Row to yet another downhill cul-de-sac for Dora 1 and 1 – what’s that? Partner up – P1 runs down the hill to the end and returns. P2 does AMRAP of 100 Flutter Kicks. After that, with time elapsing, 100 LBCs. Each team got two rounds for each PAX. Okay – right on Winder, wait, stop at Sargento’s house for 20 Monkey Humpers OYO; no dogs barking, no M yelling at idiots to get off her lawn…oh well – good attempt anyway. Mosey to base – oh yeah Winder is now uphill on the return. I’ve got a spare smart watch on that doesn’t tell me elevation…I’m sure we came close to a halfpipe workout – my quads feel like I climbed Mt. Everest. I’m taking tomorrow off – that’s called a Smart Sack.

Announcements – Monday, 5/31 Memorial Day Murph at Sandlot (Martha Rivers) at 0700. Ruck option if you’re interested; Blood Drive 6/16; Clampett shared proposed trail between Belmont and Cramerton will need some strong backs and workers – all volunteer work – sounds like an F3 job, especially if BOS comes up with any more ruck ideas.

Prayers – Turtleman (in week 3 of treatments, he’s fighting hard), Big Pappy, Sister Act and 2.0. Tesla’s friends’ M that is near the end of her life – pray for comfort; Sargento HS classmate passed unexpectedly; and I forgot in the COT but Nutria is getting his Covid shot today – hope it takes the desired effect. He didn’t say which brand. If you greet him and he responds NiHao – you’ll know it was Moderna.

Moleskin – I’ve really got nothing other than to say it’s never to late to post to a new AO. My first time at The Ricky Bobby didn’t disappoint. Good bunch of dudes that got after it. Clampett was fast out of the gate on 22’s followed by Radar. Then Flintstone and Bubba Sparxx caught fire. Lot’s of heavy breathing. The humidity didn’t wait long to grab hold of our region so plenty of sweat this morning. Thanks for the opportunity to lead. Go ahead and put me down to Q the Ricky in 2022 – I’ll be there.

Short Sale

Gastonia Region SLT

First F Q

Truckin – unstackin & unpackin

May 26, 2021 / / 0 Comments

See Monday’s back blast for Truckin – stackin & packin

We had two new students for truckin school  today but lost 6 from Monday’s workout.   Clavin, Balljoint , and Capt Stubbing came back to help me unload the truck

We did the same work out as Monday but in reverse order!   IT WAS GREAT !! YOU SHOULD HAVE BEEN THERE!!

 

Announcements

Prayer  request: Whoopee’s friend have brain surgery, our Nation, and others.

Prayer

EZ out!

PB RUN

May 26, 2021 / / 0 Comments

 

We all ran and it was fun!

 

Announcements
Snowbird September see sparky
Memorial Day murph at Martha rivers @ 7:00am
Freight bandaids, travel size
tooth brush and tooth paste

Prayer Request
Big Pappy family
SA family
Graduates
Howe white having surgery on his knee
Each other
Purple haze M
Oompah Loompa M friend
Sparky took us out

Play Ball!

May 25, 2021 / / 0 Comments

What better time of the year for some baseball, F3 Style

 

Warm-up

  • SSH
  • Don Qs
  • Grass Pickers
  • Merkins

The Thang:

Let’s mosey up Myrtle St hill. Stop at front of Belmont Middle for a few exercises

  • Step-ups
  • Derkins
  • Dips
  • Rocky Balboa’s

Continue mosey to Davis Park baseball field

Pax break up into 4 teams of 3-4 for a couple rounds of Field of Dreams

  • 1s start at First Base (1st cone) do AMRAP Squats until relieved.
  • 2s at Second Base (2nd cone) do AMRAP Merkins until relieved.
  • 3s at Third Base (3rd cone) do AMRAP LBC’s until relieved.
  • 4s at Home Plate (4th cone) will perform 15 Burpees then run to First, relieving the Pax there.

Rinse and repeat 2 rounds

 

F3 Baseball

Pax divided into four teams. Each team starts at its own base. Teams must complete a cumulative number of reps of different exercise at each base

 

  • 80 team merkins at first, karaoke to 2nd
  • 80 team squats at second, crab walk to 3rd
  • 80 team LBCs at 3rd, sprint home
  • 80 team mountain climbers at home, bear crawl to 1st

Each time a team passes the base it started on, it gets a point. Team with the most points after 25 minutes wins, however, all teams scored the same and we all received participation awards, ata boys!

Times up, now mosey back to shovel flag for COT

COT

Announcements:

  • Blood drive June 16th at Tech Worx in Belmont, 1:30pm – 6:30pm,
  • Amoeba Ruck, Saturday May 22nd,
  • Launch of The Bunker, Saturday, May 15th,
  • Shoe Drive

Prayer Requests:

  • Turtle Man
  • Tesla’s family trip to Wyoming
  • Slim Shady’s dad
  • Emory – Owner of Catawba River Antique Mall with cancer
  • Praise – YHC’s oldest son, Madman graduating from college.

YHC closed out in prayer.

Thank you all for allowing me to lead this morning. Hard work was done!

Breaker Breaker

Q’n for Pappy

May 25, 2021 / / 0 Comments

Big Pappy hit me up last week and asked if I could take the Q at the Bulldog this week.  I had only been there once at that point (unless you count convergence) and I knew they are not big on a lot of running so I brought a Folsom Block work out to the Bulldog.

No FNGs, so a simple disclaimer…i am not a professional, do what I say, or not, don’t die! (I did forget the Pledge right here…Q Fail)

Warmup :

Gravel pickers IC  x10,  Don Quixote ( as a stretch) x5 ish,  MNC IC x10, Imperial Walkers IC x10

The Thang:

This is the Basic work out that WireNut did at Folsom last week modified a little. Grab your coupon  7 reps of each exercise –single arm row (right then left), triceps extensions, curls, squats.  Repeat that circuit 7 times…I didn’t make that super clear at first and some Pax counted down from 7 down to 3 before we figured it out –Q Fail.   When we were done with the 7 we did  a slow mosey around the parking lot and did 25 Flutters IC to beak up the coupon work. Next same exercises but 6 reps 6 sets, slow mosey and 25 Hammers OYO.  5 reps 5 sets slow mosey and 50 LBC OYO.

At this point we had about 18 mins left … 10 merkins at on end of the parking lot, now grab  your coupon and rifle carry down to the other end of the lot, now 1 block press.  Ok raffle carry back for 9 merkins… Mumble Chatter erupted as the Pax started to get the idea that we were doing 11s ….Stupid Ass 11s as Clavin would call it!  We made it down to 6 and 5 and i called a Omaha with about 5 mins left we circled up for ring of fire.  1 Pax called a core exercise and bear crawled the circle.  LBCs, Flutters, Box cutters, Freddy mercury’s , Dying Cockroach’s, Crunchy Frogs got us finished up..   Time!

Announcements:

*Blood Drive June 16th

*F3 Dads –check slack for dates at your favorite AO

*2nd F Lunch @ Sammy’s in DALLAS @ noon this Thursday the 27th

*Murph @ the Sandlot Monday @ 7   all other AOs open

 

Prayer Request:

*Big Pappy and his family

*Sledge on IR (knee)

*Timeframes Coworker

 

YHC took us out in Prayer.

 

Was a Honor to lead today!

 

Ball Joint

Truckin – stackin & packin

May 24, 2021 / / 0 Comments

Pledge

Mosey to Martha River entrance for warm up:

SSH x 10

Merkin x 10

Crunchy frog x 10

Mosey to center of baseball field for some partner work:

Each partner runs opposite directions (one to the parking lot and the other to the walking path) and run back to meet in the middle for some partner merkins (Booyah Merkins).  Start and 6 and work down to 1.

Mosey to the parking lot for some truckin:  Each Island represents a warehouse to pick up some product.  Since Union workers packed the trucks we had to unload the previous stops before putting the new product (exercise) on.

Warehouse:

1- 5 merkins

2-5 merkins , 10 Crunchy frogs

3-5 merkins, 10 crunchy frogs, 15 squats

4-5 merkins, 10 crunchy frogs,  15 squats, 20 Flutter kicks

5-5 merkins, 10 crunchy frogs,  15 squats,  20 Flutter kicks, 25 LBC’s

6-5 merkins, 10 crunchy frogs,  15 squats,  20 Flutter kicks, 25 LBC’s, 30 Michael Phelps

7-5 merkins, 10 crunchy frogs,  15 squats,  20 Flutter kicks, 25 LBC’s, 30 Michael Phelps,35 SSH

8-5 merkins, 10 crunchy frogs,  15 squats,  20 Flutter kicks, 25 LBC’s, 30 Michael Phelps,35 SSH,40 Moroccan Night clubs

9-5 merkins, 10 crunchy frogs,  15 squats,  20 Flutter kicks, 25 LBC’s, 30 Michael Phelps,35 SSH,40 Moroccan Night clubs,45 Jump squats

10-5 merkins, 5 crunchy frogs,  5 squats,  5 Flutter kicks, 5 LBC’s, 5 Michael Phelps,55 SSH,5 Moroccan Night clubs,5 Jump squats, 50 calf raises

Mosey back to start

5 burpees

Time

Prayer request and announcments

Prayer

EZ out!!

 

 

Leppard Lost

May 24, 2021 / / 0 Comments

Finally got one of my buddies to come out to Midoriyama. Promised him we’d play some Ulitmate Frisbee if he came out, so we did. Leppard’s team lost!

Welcome FNG Cheers

Just a hump in the park…

May 23, 2021 / / 0 Comments

An invitation to Q the new AO was welcomed, as we try to build up that opportunity to for Belmont.  As I promised earlier in the week, this would be a basic, foundational and bodyweight only routine.  I wanted to incorporate some of the great parts of the area that’s been chosen for the Bunker.  I think that zone is an amazing place to workout.  Also, with the Amoeba Ruck staring us in the face just an hour later, this would have a fair amount of stretching/yoga as well.  I enjoy yoga very much…..I’m just not good at it.  Also, earlier in the week, Sargento put out an amazing offer so as to pull in some FNG’s or Kotters.  Would anyone answer that bell?

Gavel had a 36 year old birthday and the Q of the Fighting Yank, and had a special warm-up.  We did that, then some stayed to enjoy The Bunker.

Continued Warm-up:

Arm Circles, Chain Breakers, Swimmers, Windmill, Sprawl, Lunges, Mountain Climbers

MUSCLE WORK – concrete blocks

There are about 15-20 concrete road barricades on one side of the Bunker zone.  Use these!  Lots of exercises that can be done on them.  I had us do the following:

Decline Merkin

Prayer Squat

Dip

Straight Leg Squat – think pistol squat but your non-working leg is up on the block.

Wall Push – isometric push for 8 seconds x 2

Side Leg Squat – same as straight leg, but to the side

Calves – step up on block, full range of motion on the raise and lower

At this time we worked the blocks, so let’s visit the other side to utilize the flat wall we have.  Everyone bearcrawled across, and we did more work:

 

WALL WORK

Wall Walks (plank to essentially being inverted

Wall-face squats (nose 1-3″ from the wall)

Wall Push x 2

Wall Sits (2 rounds)

Kickbacks

Wide-Grip Merkins

Calf Raises (single leg since we had wall to brace

QUICK DORA FOR CARDIO:  partner up, do 100 BBSU’s together, partner A works and partner B does karyoka to the other side and back.

We circled up at this time, but Gavel and his crew ran up from the opposite road and greeted us with Monkey Humpers.  I’ll be damned if the soccer-arm crowd gets the last word in, so instead of staying at the Bunker, we headed for the statue.  There we worked on our stretching and yoga for about 10 minutes, while keeping a look-out for the bootcampers.  Once in sight, we lined the stairs and did calf-raises until they got to the stairs, then hopped up on the ledges, began monkey humping…..they passed through the walk of shame with dignity.

Announcements – Blood drive, and EH people!  Big EH push.

Prayers – Breaker Breaker’s family, Turtleman, Big Pappy, and 2.0 of Uranus

MOLESKIN – lots of tools at The Bunker.  Being in the shade is pretty nice too!  While I think we hit all muscle groups that morning, what we didn’t hit was an EH or a FNG.  This is going to be very important.  Even if it’s 2-3 guys only working out at The Bunker, there must be a concerted effort to get new people there.  Belmont has grown quickly, and has a lot of stalwart guys that patron the Fighting Yank.  This is great, and it’s up to that same group of guys to get Bunker rolling.

A pleasure to Q, and man my hamstrings are singing because of that Amoeba Ruck after!  Fun day in Belmont, thanks everyone.

RUDOLPH

New Site Q

May 22, 2021 / / 0 Comments

Today Linus handed over the keys to me for site Q at GasHouse. He and Stroganoff have been the only site Qs at GasHouse since the beginning of GasHouse. This would be my inaugural post as site Q so I wanted to make sure it was tough enough. Knowing that we had the Amoeba Ruck, I didn’t want to push the legs too hard.

We started with a quick disclaimer and pledge then jumped into the warmup. Tube took the PainLabbers and I took the boot camp guys up the hill to the parking lot in front of Grier. We Nurred up Garrison-too bad Gastone wasn’t there, he always enjoyed a good Nur. Once we got to the top we did some high knees across the lot until we reached a good stopping point. We got right to it with some 11’s: burpees and jump squats. Strogi gave some side-eyed comments but I persevered. Short Sale tried to throw some mumblechatter at me….that makes me smile and at least in the beginning of the workout, think about burpees. We moseyed sound to the track for some more good stuff. We did a few Bojangles laps (fast-ish on the straights then walk/mosey the curves. Once we finished a lap, we did some Whoopee Burpees. “What the F are Whoopee Burpees?” you say. Why let me tell you. Whoopee Burpees are not something you do with your wife in the boudoir. They are Burpees with extra Merkins built in. Add a merkin-part with every additional Burpee in a set of (insert number here) burpees. We did 3 of them (not so hard) to start. The next lap we did a pyramid up to 5 then back to 1…..because that is what 1 particular PAX requested. It was at this point the my phone mysteriously disappeared so we went to the wall and did some Hip Slappers. The phone was quickly recovered so we just did 2 sets of 10 HS. I wanted to head to the steps at Grier but the gate was locked so we took a long mosey over to FPC and used the stairs to the PAD for the next thing which was called 10/20/30. I picked 3 pax to think (not say) an exercise then randomly assigned either 10, 20, or 30 to that pax and that was the number of reps we did. After each round we took a trip up the stairs for (I think) jump squats. It was fortunate for the pax that I was paying particular attention to how many reps I did and made sure I did not miscount at this point. At all. I can’t remember what we did but it was a total of 3 rounds of 10/20/30. At this point we needed to get back home so we moseyed back to start to join the pain labbers for COT.

During COT, Roscoe read a treatise composed by (I believe) Linus. It designated me as the new Site Q and outlined several of the responsibilities of both me and the pax. Think: confirmation covenant between the student/confirmand and the members of the church with mutual responsibility for the success of that particular individual. As usual with Linus, it was well thought out and although humorous, still thought provoking and challenging. I am taking on this responsibility with serious focus and hope to keep the tradition of quality Site Q going. Linus and Stroganoff have set the bar high and I intend to give it my best effort. I am sure ShortSale will be on my ass if I start to slack off and hope the rest of you will do the same. ShortSale brought Site Q t-shirts and handed them out to Stroganoff, Linus, and me. That was excellent! It also emphasized the importance of this role for me and hopefully will motivate me to help continue to grow the GasHouse.

At the end of COT, I challenged myself and the others to bring an FNG (at least 1) sometime in the next month. I have been slack in that department for too long and have seen the effects of low FNG numbers. Hopefully we can also get some Kotters out soon as well. I am hoping for a little rain sometime in the near future and maybe we can get Bandit back out for a little slip n slide to liven things up. Watch the weather report……you never know.

Whoopee

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