F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 454 of 904)

“Concentrica”

March 11, 2021 / / 0 Comments

It was a beautiful Tuesday at Midoriyama and the crowd was large.  It had been awhile since I had not only Q’ed but posted at Midoriyama.  If you are here to read about what the PAX did, sorry.  We all put in work!!  I’m here to discuss “Concentrica”….over the past couple of months I have started focusing on spending more time during the week with my M and daughter.  Most of you know that the M and I both are at work super early so I was only able to post in evenings on Tuesday and Thursday during the week.  I love F3 and I am so thankful for what it has done for me but I wanted to step back during the week and focus more on my family.  My king hasn’t slowed down, I just had to look at my priorities and adjust my schedule to put in work at different times and also allow my M to get her workout in too.  Before, I was selfish, just worried about myself, and wanted to post.  Now I am enjoying afternoon family walks, eating dinner as a family, etc.  but with this I rely heavily on my Whetstone and Shield Lock relationships.  We never know what life is going to bring you so we need to make sure that we have our priorities in order and don’t regret anything when the day is done.  I just wanted to share what’s going on in my life and make sure that each of us are focusing on the important things in our lives.

Thanks again for the opportunity to lead!!  It was awesome seeing each of you…until next time Pizza Man is OOOOUUUUUTTTTTT!!

 

Annoucements:

New AO – March 27th

PT Test – April

Low and Slow

March 11, 2021 / / 1 Comment

It’s cold and I’m still recovering from all the burpee beat downs these guys have been putting us through out here at Folsom this past week or so.

That being said I find myself at a crossroads. You see even though I’m tired and score we still gotta push that rock, so I’m going to go with a low impact and slow meaningful rep workout. So let’s get at it.

Warmup

20 SSH, 10 Gravel Pickers, 20 Moroccan Nightclubs all in cadence

Turn to the Shovel Flag
Say the Pledge

Circuit 1

1 round of working sets then 15 seconds rest

Round 1
Lunges 5 per leg

Round 2                                                                             Lunges 5 per leg, 10 Mike Tysons

Round 3                                                                          Lunges 5 per leg, 10 Mike Tysons,            Mountain 15 per leg

Round 4                                                                            Lunges 5 per leg, 10 Mike Tysons,             Mountain Climbers 15 per leg, 20 Squats

Round 5
Lunges 5 per leg, 10 Mike Tysons,            Mountain Climbers 15 per leg, 20 Squats,          25 LBC’s

Round 6
Lunges 5 per leg, 10 Mike Tysons,
Mountain Climbers 15 per leg, 20 Squats,                 25 LBC’s, 30 flutters

Head to The Play Ground

Circuit 2

3 rounds 45 sec. work 15 sec. rest

Pull-Ups, Dips, Mericans

Mosey up to the Tennis Courts

Circuit 3

Repeat Circuit 1 but add in a Full Court Sprint between each round.

Circuit 4

Core Finisher
1 min. plank
1min. 6inches
1min. Heels to Heaven

Head to the Flag for COT

Prayers for Big Pappy and his family, Wichita’s work family and their teammates family, Stogie’s family, Westside’s grandmother, James Goudelock and his family, and SA and his family

 

I’m going to finish by saying great job to those of you guys who ran in The Strides of March event today.  I’m hoping that this was the only reason that there were only 7 HIMS out here grinding it out this morning at Folsom.

Buttermilk at The Bobby

March 10, 2021 / / 0 Comments

YHC showed up ready to bring a little pain to the morning gloom on what was a great day to be out in the dirt on the field. Yes, it was a time for getting dirty! And that was what we got. Went like this:

Gather at midfield for the following:

COP:

SSH X 20

IW X20

Cotton pickers X 20

Grapevine Stretches

Mtn. Climbers X 20

Merkins X 10

Take a lap and gather at the goal line:

Run the following distance and do the following

HR Merkins           Jump Squats          Plank Jacks         Big boys

25 yd                     5                                      5                                   5                              5

50 Yd                 10                                     10                                10                            10

75 yd                  15                                     15                                15                            15

100 yd               20                                     20                                20                            20

Take another lap, and line up for 11s:

Dirkins on the bleacher seats X 10

American Hammers X 1 across the field

This got the crowd pretty gassed.

Back on the goal line for 50 yd suicides:

Set 1

Bear crawl X 25 yds. 10 LBCs

Burpee Broad jump to the 50. 10 lBCs

Set 2

Crabwalk to the 25, 10 lBCs

Lunge walk to the 50, 15 lBCs.

Back to the flag and a pledge.

NMM:

Awesome sunrise on a brilliant morning.  Could not have asked for a better day/morning.  Great push by the pax! We stayed up and at it. YHC likes to keep it simple and active. Works every time it’s tried.

Great push from our FNG, El Cat. So named as a born Bronco fan but now a sports Panther gear. Elway meets the Panthers! Look forward to this guy showing up on a regular basis.

Enjoyed the morning and the opportunity to lead and always do at The Bobby!

Tesla

 

“It didn’t look that far on Google Maps”

March 10, 2021 / / 0 Comments

“5:30, let’s mosey” is how the morning began.  YHC knew there was no time to spare with a warmup but paused in the traffic circle for a count-off and 5 burpees, 10 squats and 15 LBC’s before continuing our mosey around past the buses to the southeast corner of the building.  Where wall meets sidewalk is suitable terrain for “suspension merkins,” the first element of 11’s to be paired with big-boy situps all the way back at the traffic circle.  Suspension merkins are tough, but YHC underestimated the distance between exercises that made this set of 11’s last longer than anticipated (hence the title of this post).   It was after 6:05 when the second set of 11’s commenced with Dips at the school entrance and oblique crunches at the middle island of the parking lot.  Halfway through these 11’s it was time to head to COT.

Announcements:  New Dallas AO

Prayers:  Rebar health, Watts Up and Dirt job search

Leadership is a journey.  Privileged to share the journey with today’s PAX,

Nutria

No Dirt, let’s play IN the dirt

March 10, 2021 / / 0 Comments
  • Awoke to a 4:30 message that Dirt is down with down with something and very wisely needs to stay home … get better soon!
    I was just thinking the other day of going back to a workout that has no theme …. just straight out beat down …. listening to the crowd at the end … seems mission accomplished! Shoot I even received a semi-anonymous death threat !!
    Pledge ( get off the ground Whoopee )
    5 burpees
    10 SSH IC
    Oh s train ( not really) 5 burpees
    9 seal jacks
    Whoopee called for 5 burpees ( no, he didn’t , but he very wisely had started before I called it )
    10 Freddie Mercuries ( was waiting to see if any picked up on the decreasing numbers from previous … no comments so I ran us back up to 10

    Whoopee anticipates burpees …. nope …. away we go …
    Gather at front of park and decide we need a pax count 9 ( although 10 is counted …. one of those days …huh?)

and away we go ….again!

somewhere along path there’s grumbling about calendar mixups as this must be Thursday at the Pub or that, being that Sunday is Turn clocks ahead for daylight savings time, we’ve either time traveled “thanks Marty McFly!” Heard somewhere and JJ with the better response that we turned clocks ahead twenty four hours now instead of just a measly one!!

assemble at last soccer field for an old favorite of mine run to 25 yd line ( give or take) 25 merkins 

back to start run to 25 for 25 merkins and to the 50 ( most went WAYY TOO FAR) 50 squats and back to 25 for 25 merkins back to start 

Next to the 75 , I paused in confusion ( Q fail 1) I had intended jump squats or Bobby Hurleys but had Omaha’d this feeling too much running was on agenda and looked to preserve joints… much mumble here … Whoopee asks for Burpees (WHY?!?) I had previously used lbcs but am trying to “step” away from this as I think this is a little overused … someon e says “ American Hammers!” Sold to the man in … a dark shirt …. somewhere. And the 100 was plank jacks …. and you also add all previous exercises at appropriate moments.

assemble behind playground for Indian  Run …. damn I get hit with a lawsuit … Seems someone was waiting in the bushes to Red flag that !! Settle for JJ with the win again Washington Football Club run ( maybe we could even get their dance squad to do a routine for us …. hell they don’t even have cheerleaders … what’s UP with that! Sorry ….tell all to try not to push the mosey , and what do I do …. Q fail 2 … I mosey too fast get told to slow down. We even had music … I’ve wanted to do this for a while and was so excited to see Whoopee amongst us feeling he’d enjoy … Yackettty Sax ( better known as THE Benny Hill Theme) …. ran long path in park ( no woods!) assemble at turd shack for … Jack Webb’s up to 10 and down to 1 

lost my breath about number 8 on the way down and resumed count about 5 to finish count

mosey again telling all if you pass the Q it’s a 10 burpee penalty …. Whoopee stayed neck and neck challenging me …. so I turned the tables, literally … I began to nur….. until the end of the island 1000 or so feet along path. … mosey to gates where I unveil the design for The Labyrinth complements of Stogie … it should be posted later today 

in his excitement Whoopee remembers the 10 burpee penalty so I serve it up for all to enjoy!!

run back to start and call on Gastone to finish us off with 20 IC flutters ( went over about 3-4 seconds ) Stroganoff emerges from his run.

I hope all got their monies worth … it was after all  you can eat , double or nothing , no money back quarantees 

before I wrap it all up …. major props to Whoopee … he’s a stand up guy …. don’t think I’m picking on him … I just feel he’s great to work with, great to look at , worlds sexiest cardiologist, funny , witty , wise …( is this laying it on too thick W?)

announcements:

new AO Folsom area Saturday’s 7:00 by police station

i remind all that in the future as most of us are in dark colors as the days Q ( here and elsewhere) concern yourselves with safety as on Monday someone turned from Neal Hawkins quickly moving towards bank ATM that we had all used previous week … had someone done this a week prior …. I shudder to think! Whoopee wisely reminds all as Q to make sure someone has a phone in case of ANY emergency !

prayers for JJ boss ( mother-in-law passing)

Cpap , Dirt and Watts Up on job searches

Dirt under weather 

Turtleman hip

thank you men for this unexpected pleasure of back to back Qs!!!

Prison Break

March 10, 2021 / / 0 Comments

15 men got it done at PB this morning.

Blart got on to me and took the Q over for a second to get the crowd under control. Thank you Blart I appreciate your leadership!  Thank you men for continuing the push to get better and grow daily.

 

 

 

 

Announcements 

27th cloninger park 7:00am 

PT test sometime in April 

Prayer Request 

Barrel Racer friendship 

Joe Huffstettler 

Goudelock 

Each other 

Youth 

 

Round Up

Run run run

March 9, 2021 / / 0 Comments

11 HIM posted for a beautiful mosey morning to Martha’s and back.  Welcome Burgundy – who’s first post was at Dam to Dam relay filling in for me two weeks ago but this was his first post at a routine AO.

 

Until next time –

Defib out

DJ CLAVIN throws down the sick mash-up beats

March 9, 2021 / / 0 Comments

Sometime in the near future find and create one on one time with each of your loved ones, especially your children. As they get older they and we tend to move apart and spend less time together finding easy excuses to grab our attention or time. If you can, take a day trip even. Recently that’s what I did with my 2.0 Cap’n Crunch ( Nick as we sometimes call him ) and we went to Jacksonville, Fl for Spartan. The M suggested we do this alone together and not only was I overwhelmed by this time together but it’s merit deserves my passing along and I bring this up first not only because I feel this message has more value than today’s workout but i hope that those who don’t tend to read my posts will catch the first few lines in the preview and take this life lesson to heart!
I also imparted another PSA at the end and I may as well get it out of the way as well… yesterday I received my first Covid vaccine dose and if any are fearful of deleterious conditions …. I’m here to say thatttttttttt …. sorry …. momentary lapse ( where’d that last hour go?) …. jk …. there were no troubles/ side effects and Caromont has the process down to a science … you are in and out faster than a Taco Bell taco!

On to the beat down :
Pledge

warm up where we utilized video technique ( some of it ) that was posted on Slack few weeks ago 

Ssh, lunge with twist arm circles from small to large forward and reverse plank jacks each for about 20-30 seconds (there were a few others in video but couldn’t remember)
Grab two bricks or matching set of dumbbells

Mostly we performed curls, upright rows but sometimes I added upright fly and fly press(?) in front we also pistoned our arms overhead a few triceps sometimes even using benches for curls both straight up and down and turning your hand and weight in the direction of movement ( twist your wrist)

Now when we. Performed single arm exercises we used our left ( most of us as …there’s a few southpaws in the bunch and I was quickly corrected when I mentioned the whole dominant hand , anyone here left handed and who writes with their right hand … Hermie advised me that these were different things… it seems he’s sort of ambidextrous ) or our nondominant hand first focusing attention in a new way!
There was two brief intermissions of core work dips and calf raises

we finished with 5 minutes of core finishing so perfectly on time you would think I planned it !! Most notable mention to Voodoo with the extra emphasis on twist during his American Hammers holding us to one side and then the other ….. ouch!

on Skack the other day I posted old video of Reese’s peanut butter cups ( there was lot of talk of candy bars worthy of eating today ) of “ You’ve got your chocolate in my peanut butter!!”

well this comes from the musical aspect for today 

 

mash-ups …. hehe….

Stayin’ in Black    BeeGees /AC/DC 

Billie Cocaine Michael Jackson/Eric Clapton

Living for the Paradise City GNR / Stevie Wonder

With A Rebel Yell She Cried Don’t Give Up the Fight

 Billy Idol/ Bob Marley

Stop and Bust a Move Buffalo Springfield and Young MC

Flyin’ Hot Stuff Donna Summer/ Ozzy

Bang Your Head (Its A Celebration) Kool and the Gang/ Quiet Riot

I Heard it Round And Round The Grapevine

Marvin Gaye (Temptations)/ RATT

 

newcFolsom Saturday AO 

money taken up for. New Zion church food trailer see Sargento

during namearama Spider-Man aged 3  years in less than 3 seconds …. had to be there !!

 

moleskin 

I created this and used it at least twice a week and it is the only change up I modified and can attest my increased performance at Spartan ….. I’ve been doing running/ boot camp / weights / dead hang / pull ups/ chin-ups  but this is the only other difference and it helped me to not incur burpee penalties and Saul through many obstacles that I struggled on in previous 6 OCRs ….

hopefully it was worthy of those who posted but either way …. I appreciate the honor of the Q…. thx men 

Trust Me I’m a Mechanic

March 9, 2021 / / 0 Comments

20 HIM and 2 FNGs showed up on this beautiful crisp (almost spring) morning to put in work at Folsom!

This is my 29th post AND my 1st VQ and I was Jacked up!  I got there early to get things set up and found some PAX doing EC, so I jumped in and got a quick mile in to break in the new kicks!

Trucks (and a few cars) start rolling in and I can tell we gonna have a crowd.  5:30 hits and we get started.

Since we had FNGs i start out the the 5 principles of F3(Outside, Peer lead, open to all men, Free of charge, COT), and a disclaimer(I am a Idiot , do not do anything i say, modify, don’t die etc…) With all that out of the way, I am Ball Joint , Trust me I’m a mechanic!

I informed the PAX that since joining i have found that we have been doing a lot of the exercise at the shop and didn’t even know it…i pointed out what we call it at the shop as we did the warm up.

Warm up:

Something stuck on my boot (Toy Soldiers) IC x10

SSH IC x10

Mone Back or Mone In (MoricanNightClubs) IC x10

Imperial walkers or Hillbillys (obvously i do not know the difference) IC x10

Where did that lug nut go? (Gravel Pickers) IC x10

10 burpees OYO

Lets Mosey to the flag..stop at each light pole for 20 Mtn. Climbers , 20 American Hammers (count 1 side) and 1 burpee, next light same but add a extra burpee, till you get to the Flag.  Pledge and 22 for the vets!

In honor of March Madness we did a Bobby Hurley Indian run (split into 2 groups)  back down to the lower lot.

Ok enough warm up time do get to work!  We had some brake jobs to do!

1st we have to set the lift..low plank position reach out with right arm to the side..back to plank then reach out straight ahead..thats 1 .  We did this IC x10 each arm 2 sets.

Partner up for the Brake Job..1 partner does the work the other has to pick up 2 rotors and go back to the parts store to get the right ones(top of parking lot and back).  100 merkins, 200 squats, 300 lbc.  The trick here was to pick your rotors wisely from the pile .  I think Wirenut and Witchita found the f250 rotors(from Sgt. Hulka’s truck)and they were heavy!

With time getting short we moseyed back up to the tennis court parking lot.

We had to get the car off the lift from low plank..right arm /left arm ICx5.

Lastly in honor of Allen Tate…..on your 6 for the alphabet ..instead of abc’s we spelled out “fartsackeroftheyearallentate”.

Time!

Announcements :  New Dallas AO Saturday 27th, Palmetto  200, Mortimer 100 (needs donations see Sargento) Water Bottles and Sock donations in March,  PT test in April

3rd F: 1 Corinthians 6:19: “Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? You do not belong to yourself”.  Your body is a temple, be mindful of what you allow into it.  All 5 senses are constantly bombarded by the great deceiver.  Stay vigilant and keep your mind aimed towards God!

Prayer Request:  Big Pappys 2.0, Stogies Dad, The Huffstelers from Dallas, James Goudelock, and others

I started my F3 journey because of a Spiritual Exercise called Exodus 90 that some guys from church are doing together.  It has many things we give up and many things to start doing , and one of them is to practice regular intense exercise 3 days a week.  Freight, Sparky, AT, Hacksaw, RoundUp all at one time or another has invited me out for years, so I knew where I was going to work out..I finally had the push I needed to do it. I am so glad to be a part of this great group of men.  You’ll help me push to be better! It was a honor to lead today!

 

Ball Joint

 

 

 

Rinse & Repeat

March 8, 2021 / / 0 Comments

It all started in February (the 27th to be precise) when Tube asked for volunteers for the following week’s Q.   I simply said “I’ll Q.”  This has been nagging at me for quite some time – the fact that it has probably been 2 years since my last Q (weasel shaker can fact check this).   Realizing this and doing something about it are 2 different things.  It was easy to make excuses like “I’m not really in the best shape” or “I’ve got this problem with my back, knee, foot, weenus, whatever…. “.   While both of those points may be true… the truth is that Qing workouts is about taking responsibility and taking action.  Wasn’t really sure how this out-of-shape 51-year-old was going to make this work… but I realized what was more important was taking the responsibility to come up with a plan. So….

Pain Lab participants completely dominated Gashouse participants this week by more than 300%!  To be fair, most of the Gashouse regulars were doing the Strides of March or fart sacking.  There was a slight chill (according to weather channel it was between 28 and 58 degrees).  Guessing closer to the 28.  Seems like a long time ago now.

After quick warm up with Linus… some additional work with SSHs, Don Quixotes, Arm Circles (forward/backward), Moroccan Night Clubs

For the main course, here is what went down… 12 exercises, 30 seconds each, 10 second rest between exercise….

  • Side Straddle Hops
  • Lunge & Rotations
  • Merkins
  • LBC
  • High Knees
  • Squat (sub Monkey Humpers)
  • Merkin & Rotations
  • Plank
  • Mountain Climbers
  • Reverse Lunge & Knee Lift
  • Triceps Dip
  • Side Plank

Rinse & repeat 5x.

We threw in a quick round of Mary so everyone could call their own exercise.

Done.

I’m grateful to my F3 brothers (those who have been around for many years) for having my back even (and gentle reminders to get off my six) when it seems I have dropped off the face of Earth for quite some time.  And for those who have come on recently….  Lazy Bones –  appreciate the fact that while sleeping in on cold Saturday morning is appealing, you continue to post and hold me accountable to do the same.   Tube… thanks for sharing the F3 mission from Freed to Lead with the PAX Saturday…. El Toro… I’ll bring you my copy to borrow.  Herme… still loving my yoga mat! Clavin… you do the best Monkey Humper… really.

Bandit… Out!

 

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