F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 492 of 904)

A River Runs Through it

November 15, 2020 / / 0 Comments

In the 4 plus years of running at the pub the pax have had the extraordinary luck of avoiding really bad weather.  At least that’s what the former site Q explained to me the day before this post.  As Thursday morning approached I had a feeling that our luck may run out although I held hope that it would not.  Forecast called for 100% chance of rain with heavy storms possible.  Maybe I should invest in some gift cards for coffee?

5:00 time to roll out of the fartsack and check the weather.  Sure enough although the rain was all around, it was not actively raining – would our luck hold out?  Remembering the wisdom of Roscoe, ” there is no such thing as bad weather – only inadequate gear”  I contemplated raincoat and galoshes.  That might really slow me down.  No just grab a hat and go – its not raining now anyway.  So as I rolled into the parking lot I saw that Whoppee had looked ahead at the forecast and ran early to avoid the rain and was done.   I thought well that was smart.  Roscoe also had arrived early and had already ran 3.5 but was committed to 5 more – rain or rain.  Buckeye who I’ve always known was extremely intelligent also arrived early but was smart enough not the stand in the rain and was waiting things out in his jeep.  By the time it was time to take off 9 of us were ready to go.  We started with pledge and the drizzle started.  By the time we passed McDonald’s it was full on monsoon.  Whoppee had warned us of some mud near the corner of Gaston Day and Hoffman but by the time we reached it there was a river.  The pax performed admirably despite the conditions.  No one fell or was washed away.  Buckeye led the way with a powerful breaststroke at the end.  Although this was not anyone’s fastest time we all got stronger by doing something hard and that I think is the real lesson – we can often perform well when conditions are favorable but the true HIM is the one who performs well despite adverse conditions.  Although I cannot honestly say that I enjoyed the experience I can certainly say that I am glad I did it and will not second guess posting the next time conditions are less than favorable.

 

Prayers:

Sargento M

Broke’s M

Roscoe’s friend with brain cancer

Until the next time –

Defib out!

The Three F’s

November 14, 2020 / / 0 Comments

Warm-up:

24 SSH IC

100 Moroccan Nightclubs IC

The Thang:

The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Mosey to the Amphitheater 25 triceps Dips IC X 2

YHC then spoke about why we do the first F. We do this so that we can be physically fit enough to take care of the needs of those in or everyday lives. If were doing this thing to run farther or faster or to get bigger muscles, then we are missing the point of F3.

Mosey to the tennis court

25 In and outs mosey one lap around courts

YHC talk about the Fellowship aspect of F3 and the different relationships we should form with our F3 brothers. Our Pax at whatever AO’s we are posting to , Our Shield Lock ( the 2 AM brother show to Know) , and Whetstone the vertical Mentor ( Stone) and Mentee (Blade) relationship.

25 LBC’s mosey one lap around courts

Huck whined at this point that it was not even worth getting down on your 6 for that.

25 LBC’s mosey one lap around courts (Huck should know better)

Huck then had to leave for a prior commitment and even though he had previously called YHC a liar, YHC did not call any Burpee’s  ….Hacksaw did

10 Burpee’s OYO

10 LBC’s mosey one lap around courts.

THC then talked about the 3’rd F and what it means within F# ….Simply that we are not here for ourselves, that there is something greater that we serve. YHC then spoke about his faith and or relationship with our creator, then our M, then or 2.0’s, then our brothers, then our work, then community. There is no work life balance! It is a lie, there is only a right priority in which things are to be attended to. Joy comes from this, through the relationship with Christ and through no other way. You may gain happiness without Him; however, you will never gain Joy. We must look outward and pour ourselves into serving others. Find your daffodil ( the group in which your called to serve) and your Dolphin ( the way you were uniquely created to serve).

25 Fifer Scissors mosey one lap around courts

25 right side 25 left side Oblique V-Ups OYO mosey one lap around courts to the Flag

COTPrayers – Sparky’s Parents, Those that have lost loved ones during the holiday , Big Pappy getting two more children.

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

 Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

It was an honor to lead today men!

Tool Time

Plan A, a couple miles, and a soggy Goat

November 13, 2020 / / 0 Comments

November Challenge is in full effect, and it’s definitely taken root with a number of the PAX looking forward to getting in miles towards their 100.  At the Ricky Bobby Wednesday, I told Dirt and Watt’s Up that I’d help them get their miles.  As the QIC at the Goat, I figured I’d keep the PAX running and we’d get in what we could.  Well they took it to mean that I’d be there for EC.  At that point, I was effectively EH’d into a longer morning.  The good news was I knew there would be at least 3 of us there, regardless of the weather forecast.

Turns out, the best weather of the morning was from 5:00 – 5:25.  As we passed back under the 1 lane bridge after 2+ miles, the skies opened up, and we weren’t sure what we were in for.  I was reminded of some mumblechatter from the day before at the RB where as the rains came, someone said, “thank goodness we have an experienced Q.”  Well no such luck here.  This was only Q #2 for me.  I did come with a plan B though.  so as the rains came, I brought out my emergency box of stuff, and we got started with a quick disclaimer.

The Thang:

  • 15 x SSH
  • 15 x Hillbilly Walkers
  • 15 x Hairy Rockettes (it is as you’d expect; kind of like Toy Soldiers; it might actually just be Toy Soldiers; when in doubt, consult the Exicon)
  • 10 x Mountain Climbers
  • 10 x Dying Cockroaches

Rains let up a little, decided to roll with plan A for as long as possible.

Mosey to the bridge.  Doesn’t feel like a Goat workout without crossing the bridge, so we Bear Crawled across, did 20 Diamond Merkins, and Bear Crawled back.  Rains picked up and the bridge got slick.  No worries.  We made it.

Next up was a round of Sizzle Suicides.  Watt’s Up correctly predicted some LBC’s here.  Went something like this:

  • Run 1 pole – 10 LBCs
  • Run back – 10 LBCs
  • Run 2 poles – 20 LBCs
  • Run back – 20 LBCs
  • Run 3 poles – 30 LBCs
  • Run Back – 30 LBCs
  • Run 4 poles – 40 LBCs

Then came 4 Corners (stack at each stop)

  • 15 Pretzel Crunches each side
  • 15 Freddie Mercuries
  • 15 Travoltas each side (like a Nolan Ryan, but a little more disco)
  • 15 Plank Jacks

Last stop at the Rec Center for some Flutter 300s.  Dora, but just with 300 Flutter Kicks.  5th Corner completed, we moseyed back.

Pledge

Announcements:

  • PT Test – November 14th
  • Shirts for Gashouse, Yank, Storm and Bulldog on sale now; Ricky Bobby in the works

Prayer Requests:

  • Watt’s Up’s uncle with pneumonia

Moleskin:

Not sure if the rain let up, or if we just got used to it (or maybe that was just me).  Never felt the need to break out the plan B box.  We’ll save that for another rainy day.

12 days into November, and I’m making progress towards my November Challenge.  Thanks to Roscoe for the push, and to the HIMs that are out there in the Gloom putting in work, converting to runners, and EHing others to do the same.

Yabba Dabba Doo

Shelves Bare, No Care

November 13, 2020 / / 0 Comments

Target couldn’t do it, Amazon was price gouging, Wal-Mart didn’t care, Sports Authority was no authority. It makes no difference to us if there are weights or kettlebells to be purchased and put to good use, we’ll make do and make it proper badass. With a modified beatdown, a thirst for improvement and a need for a killer start to Tuesday, away we went.

Warm Up
Side Straddle Hops IC
Merkins IC
Squats IC
LBCs IC

5 ROUNDS
20 seconds on, 5 second rest
Derkins
squat, shoulder press
Plank with arm & leg extensions
Merkins

3 ROUNDS
30 seconds on, 5 second rest
Squat
Mountain Climbers
Calf Raises 20 & 20

Little bit-o-stretch

AB WORK
3 ROUNDS
30 sec, 5 sec rest, 4 rounds
mnt climbers
Freddi Mercuries
plank hip dip w/ KB pull
flutter kicks
American Hammers

//////////

Lunge 40 yrds & back
Monkey Humpers 20
Lunge 40 yrds & back
Monkey Humpers 20

Incline Merkins
Flutterkicks
Calf Raises
LBCs
2 Rounds

Sweat!

Announcements:
Prayers:
FNG:

Freight’s 30th 5K Party

November 13, 2020 / / 0 Comments

As noted in the title, we shunned the normal bootcamp workout to run with Freight as he was running his 30th 5K in 30 days. Why would a self-described non-runner like Freight take on such a task? He threw out the challenge as a way to push F3 Gastonia reach a goal of $3,000 for the Give2Give fundraising drive to help the F3 Foundation get started. Thanks to him and all of our Pax as we raised $3,667 from our region and F3 Nation raised $202,856 to start what will be a new way for F3 to carry out its mission. Thanks to all the supportive Midoriyama Pax expecting a boot camp and getting a 5K instead.

Neither snow nor rain nor gloom of night…

November 11, 2020 / / 0 Comments

Many view this as the postal slogan …. however are you aware that it ONLY is on one postal facility in New York City downtown?
Why title today’s beat down with this? Well, it was raining and gloomy …. and since it was anticipated that ETA was to bring us buckets of water I had a seperate game plan for us in case the pax wanted to safely to a Murph ( my choices were to be dips or burpees and diamond merkins or derkins as well as the squats and do these under th shelter, but thankfully the pax led me and the rest into the play area after the one mile run …. so thank you men for helping make the better choice ! Rain would actually relent while we performed our workout and I called out to the pax that for me personally I always reflect on the tireless service our men and women perform protecting this great nation . I also said  to call out if anyone knows of other pax that have served such as Oompa Loompa (marines), Slaw (navy) , and Toto ( national guard) . I was pleasantly surprised to hear that Doodles was in the National Guard as well.
Today has many meanings and I will not bore you with a recital as Roscoe very eloquently already beat me to it…. please read his BB for Ricky Bobby!
I also had an impromptu food drive of which many thanks go to JJ for remembering.
I also read Philippians 4 as it’s meaning is greatly needed now and in the lead up to Thanksgiving and it was part of Pastor Dickie Spargos message sSunday and in an interesting turn of events , JJ mentioned its use at his Church this past Sunday as well (Calvary N Charlotte )
pT test Saturday
Prayers for nation and service people

Thank you to all

Gratitude at the Ricky Bobby

November 11, 2020 / / 0 Comments

Today is Veteran’s Day and one day removed from the 245th birthday of the US Marine Corps.  To honor vets, YHC decided to look for weinke ideas on the interwebs.

Before I get into the workout, I will inform the readers of the happenings before the workout.  There was a pre-run announced the night before.

Sargento said that Quiche’ and Boudin were running from the AO at 0500 so I decided to get in the Extra Credit.  While running past the AO I go by Sargento’s house.  While I passed by I noticed  his car wasn’t in the driveway.  Where would he be driving at such an early hour?  When I arrived at the AO, there was the big cheese’s car parked out front.   Now according to Google Maps,  the AO parking lot is .24 miles as the crow flies from Sargento’s house.  You can make your own judgement.

Not only was Quiche’, Boudin,  and Sargento ready to pre-run, Dirt, Buckeye, and Watts Up also showed up ready to go.  That made seven for a pre-run through the neighborhood of just shy of 3 miles.

On the way back to the AO, it began to rain hard.  Cars were rolling into the parking lot but no one was getting out.  A couple minutes before go time, out comes a bunch of PAX to include an FNG!  The FNG had been EH’d both at Poston during a Midoriyama workout as well as work and at “Bottom’s Up”, the premier second F event in the Gashouse region.  If you have been there, the FNG is the guy with the enormous Mastiff.  (you know, the dog)

A quick history of Veteran’s Day.  Originally called Armistice Day (like a truce) when major hostilities ceased on the 11th hour of the 11th day of the 11th month after World War 1.  Other countries may call it Remembrance Day.

It became a holiday in 1938.  Armistice Day was renamed Veteran’s Day in 1954.

A quick warm up consisting of SSH, Merkins, and squats and then an internet-based workout for Veteran’s using the letters in a name and correlating exercises.  We dedicated this to our favorite Marine, Oompa Loompa.  (I did get called out for not calling the cadence with the drill instructor voice like Oompa)

O-30 LBC’s

O-30 LBC’s

M-20 Jump Lunges

P-30 Squats

A-50 SSH

L-30 American Hammers

O-30 LBC’s

O-30 LBC’s

M- 20 Jump Lunges

P- 30 Squats

A- 50 SSH

The PAX enjoyed being outside on their backs in puddles with wet shirts.  The noises made during the LBC’s were especially interesting.

The Disclaimer  and the 5 core principles of F3 were given to our FNG who I think was enjoying the beatdown thus far.

The next workout was for the Marine Corps birthday.  The Marine Corps was founded in November 10th, 1775 so yesterday was the 245th birthday of the United States Marine Corps.  If you didn’t see the Commandant’s message, it will make you want to enlist immediately.  You can watch it here:

Next, we broke into groups of 3 and emphasized teamwork plus individual excellence. The Marine Corps birthday workout was as follows:

245 Merkins

245 Flutters

245 Burpees

Since we had 13, I floated around donating some reps to each group.  The groups worked together to get the reps for each other, and as one group finished, they looked to join other groups to give additional reps until all the work was done.  Excellent to see the PAX work together to accomplish the mission.

Next we took a lap around the school and broke into teams of two.  P1 began lunge walking while P2 ran around the front of the school and then switched.  With a couple minutes to go we circled back up for 8 count bodybuilders until it was time to stop.

Please take time today to think about the service others have given to our country.  Shellshock-thank you for your service!  #armyvet

It is with a humble sense of gratitude that we should live our lives and cherish the freedom that we experience.  You don’t have to wear a uniform to serve your country.

This Saturday at the Gashouse.  The second part of the PT test.

Christmas Party on December 12th.

November challenge:  Keep getting in the miles and eating right!

Prayer requests:  Coworker’s son with cancer, Shellshocks family member with high blood pressure, Flintstone’s sister, other friends with Covid, others unspoken

It was appropriate that it was raining this morning.  Our FNG understands that F3 is outdoors, rain or shine!  During the burpee part of the workout, let’s just say he hit a wall.  He also like Pink Floyd.  Welcome FNG “the Wall”.  (YHC also learned he is a pit boss and smokes meats.  I invited him to the Christmas party)

Always a pleasure to lead.
Roscoe

Penny, Nickel, Dime, Quarter, Quarter, Quarter

November 11, 2020 / / 0 Comments

Beautiful earl summer evening at Mirdoriyama, 5:30, let’s get to work!

SSH, Toy Soldiers, Grass Pickers all IC 10X.  Pledge.

Mosey to parking lot just beyond the playground.  YHC was thinking earlier in the day of mother in law that passed away a few years ago.  Occasionally she would have a little vodka and get kind of happy.  She would sometimes speak of how she liked to dance in her younger years.  Then she would put hands on hips and say her favorite dance was the penny, nickel, dime, quarter, quarter, quarter giving a series of hip thrusts on the quarter quarter quarter. You had to be there.

YHC devised a plan with this theme in mind.  Workout was run to opposite end, 5 burpees, 10 big boys, 25 hand release merkins, 25 bobby hurley, 25 flutter kicks.  Run other end and repeat.  Five rounds.  That’s a lot of hand release.

Move to parking lot on other side of turd shack.  Partner up for dora.  Lap around the island, 100 LBC, 200 squats, 300 smurf jacks.  That’s a lot of smurf jacks.

Have a few minutes left so let’s go to turd shack for one of YHC favorites.  Suspension merkins.  Feet one foot up the wall and hold plank.  On command do 10 merkins.  Three rounds.  This one is tough too.  Mosey back to the flag.

Time for 22 for the Vets.  Time.

YHC speaks for just a moment on the power of prayer.  It make a difference.  Sometimes the difference is immediate, sometimes much patience and persistence is required.  But always makes a difference.

PT test this Saturday at Gashouse, November challenge, Dec 12 Christmas Party at Lewis Farms (money being collected to cover costs), Dec 10 blood drive from 1:30 to 6:00 at Park Street Methodist in Belmont.  Register at redcross.org us F3 as search term.

Prayer requests: Broke M, Lil Sweet relative, Purple Haze job search, Tiger aunt

YHC took us out.

Always an honor

Tiger

Raining @ Prison Break

November 11, 2020 / / 0 Comments

We had 4 men out pushing the rock in the rain at prison break this morning. We all ran and we all got better today.

 

Announcements

PT test Saturday at the Gashouse

Christmas party December 12th

Prayer Request

Sister Acts daughter, Sparky dad, Brokes wife, Purple Haze interview, Huckleberrys new job, Our Country, Gumby, Slaw, Tater Hole, Round Up, Each other.

 

Lets continue to fight the battle standing firm in the faith and rejoicing in the hope of Jesus Christ. lean on each other reach out to each other and lift each other up in prayer.

Round Up

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