Category: Backblast (Page 629 of 904)

This week has been busy for YHC, school is about to start and life is moving at a faster pace.
My M. purchased for me a pack of workout cards for my Birthday a while back, these are great!
I would encourage any of the pax to keep them on hand.

Warm Up:
SSH then a short mosey to the wall by 321, Gump has made it out a few times but I wanted him to have a formal welcome so we did Monkey Humpers by the wall while Butts facing traffic. I am sad to say no cars came by at this time so I guess it is the cars Loss on that one.
The rest of the time pulled cards from the deck and Moseyed around downtown.

Announcements:
Pizza Man Event Aug. 17th 10-2 family fun run event/remembrance walk
Stop Solider Suicide coming up in Belmont.
JJ 5k,
Stay Up to date on all the latest gossip and events by going to Slack.

Prayer Request: Each other, EZ riders family, kids going back to school.

The BedPan is Full.

The route at today’s Pub Run was brought to you by Linus who called this route a couple of months ago.  Inbound Gaston Day School Road, left on Armstrong Park Drive, Left on S. New Hope, Right on Lee, Left on Perry, right on Armstrong Park Road and back to the Pub.  This route seems like it is uphill the whole time which I why I chose it.  Stroganoff gave me the book, “Living with a Seal” and I have been enjoying the read.  Based on what I am reading, I will not complain about the suck (or try not to) for the near future.

Yesterday Slaw posted the inner album cover of Bon Jovi’s “Slippery When Wet” instead of the album cover during this twitter album challenge.  There is a difference between the inner and outer cover and Short Sale called him out.  However, the difference is good and Nantan approved.

Everyone made it back safely and pushed the rock with SA leading the way.

Great work!

Final Thought:  When is somebody going to start a Change.org petition to rename “Neverland” as an official Gashouse AO?

Announcements:  Pizza Man memorial event next Saturday at Rankin Lake at 1000.  Family friendly!

Stop Soldier Suicide September 21 Belmont  10k/5k  SFN event

JJ5k Aug 28th

9/11 Memorial Stair Climb  Sept 14th, Duke Energy Building,  Opening Ceremony 0815  (F3 Gashouse is in the top 5 fundraisers for the event.  Great job Easy Rider!

Prayer Requests:  Lynn Hamm and her family.  My father in law.

Always a pleasure to lead!

Roscoe

12 men for Snoballs.

The Thang:

Mosey to the bottom of the flag, Pledge.

21 SSH

20 Imperial Walker

10 Merkins

Mosey all the way to the school.

50 Yard of Lunges.

Mosey to bottom of stairs.

Partner Up:

Partner A run to top of stairs for 20 Monkey Humpers

Partner B run to fence far side of baseball field for 1 Merkin.

When you meet in the middle to 1 Hand Slap Merkin and then switch directions.

We made it to 10 Merkins.

Line up behind Gastone for a 25 yard Duck Walk. (Your butt has to be lower than your knees for it to be effective)

Line up at the bottom of the steps.

Bunny hop every step to the top. Rinse and Repeat.

50 Squats.

Mosey to the school connector road. Bernie Sanders about 100 yards.

Mosey back to the start.  20 Seconds to spare.

The Moleskin:

I give you this definition for several reason’s. Make sure you are accelerating. Check with guys that are Sad Clowing and sitting out on a regular basis and make sure they get back out. Find new guys that are not even thinking about it and make sure they come and start being a part of this wonderful group.

Things you might hear.

“It’s to early”                  response                “shut up and get the hell out of bed” or “You are wasting time, you have know idea how good this will be for you and other’s you will meet”

“My Schedule”    Response  “We have plenty of options, make it work”

“I can’t run”   Response ” We have options for that”

“My Wife” Response “She will love you better if you come and you will have a better all around life”

Now go get em guys. let’s double F3 Gastonia and make it the craziest region in the country.

Gastone Out

9 ran the old Pub route.

It was fun.

Gastone Out!

Five at Prison Break for National Purple Heart Day.

Some ran, some moseyed. Sparky didn’t even make to 321 and U-turned back to Ingles (no, wasn’t what you think)

Pledge

Announcements: Pizza Man’s 5K Walk/Fun Run August 17, Stop Soldier Suicide 5K/10K September 21, JJ5K September 28

Prayers: Rockabilly’s job search, Bedpan’s job search, Big Pappy’s adoption, kids off to college

COT

Thanks guys.

You may have heard, I fartsacked my original Q date a few weeks ago. It was to be my virgin post and Q mid-week on the Folsom turf but for some reason the night before, I set my alarm for 5:45 am instead of 4:45 am. I checked F3nation’s lexicon and couldn’t find a word describing the failure I committed. Hopefully it will not be called a “Short Sale” although if it ever happens again, the boys at Folsom could easily make the reference, just like taking a mid-workout dump is called a Sparky (or is it a Huckleberry?). I took some deserved abuse on Slack and asked Montross for a second chance. Today was that opportunity. I set multiple alarms and asked my M to make sure I was up before she left for her workout. I arrived at 0520 amid a few cars and passed Volt on a solo EC run. To advertise the event, I offered to perform 5 burpees for any PAX that posted. That created a little stir that did bring a total of 10 men eager for a beat down; strangely the chief pot stirrers to the challenge, Sargento and Sparky were absent. Broke did make the effort to join a veteran group that required a brief disclaimer – modify as necessary, take a break when needed. We covered the pledge and got to it.

Warm-up:

• SSH
• 4×4
• Frog Jumps (essentially forward and back Bobby Hurleys)
• 30 seconds each exercise for 3 successive rounds (4:30)
• 30 second rest

Thang (stay where you are)

Round 2

• Squats
• Burps
• Merkins
• 30 seconds each exercise for 3 successive rounds (4:30)
• 30 second rest

Round 3

• 180 Jump Squats
• Rocky Balboa
• Burps + Plank Jacks
• 30 seconds each exercise for 3 successive rounds (4:30)
• 30 second rest

Short mosey to the picnic shelter at the end of the lower lot for Dora except this would be a different with no running.

P1 performs an aggregate of:

• 100 Bench Sit-Ups (feet on the picnic bench, hands touch the floor, then the bench)
• 200 Peter Parker (count both knees)
• 300 Dips

P2 performs 25 SSH; switch

Back to the individual sets for 90 seconds to failure. Each set has 2 exercises, perform the first one until you break form or get tired of it, then switch to the other (and back to the first if necessary) until time. A thirty second rest was between each set.

• Jump Ups & Merkins
• Seal Jacks & Decline Peter Parkers
• Scissor Squat Jacks & Moroccan Night Clubs

Head back to home base with about 3 minutes of Mary (though we got plenty of core work already).

• Flutter Kick ICx20
• Hold 12″ for a 10 count
• Scissors (Chop Sticks) ICx20
• Dying Cockroach until time

Announcements: Pizza Man’s 5k Run/Walk 8/17 (see his pre-blast), Stop Soldier Suicide 9/21, JJ5K 9/28

Prayers: Big Pappy and family working through the adoption process; Rockabilly’s job search (had 2 interviews today); Tater Hole’s upcoming mission trip to Boston to help college students move and share God’s message with them. I took us out in prayer.

Moleskin: Bringing my act to Folsom, I wanted to bring a different flavor than I had observed being done in the huge park: a core-cardio beatdown. We began fast and furious with over 13 minutes of activity in the first 15 minutes. In the luke-warm air, it was a challenge. Moving to the picnic shelter, we got after it again. Taterhole maybe did an extra 100 dips helping out the PAX. For those familiar with my shtick, I often employ timers to avoid the counts – this allows each PAX to focus on their ‘you vs. you’ battle while promoting the mumble chatter because the group stays together. A new playlist was a soundtrack to muffle the heaving breathing.

I didn’t have this verse handy at the COT but thought it serves the point of my redemption Q as I’ve thought about getting this second chance which is a bit like forgiveness.

Colossians 3:13 Bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive.

We can be upset at being wronged. It happens on my daily commute to work that someone cuts me off and after a choice word, maybe starting with F (you’re surprised, huh?), but quickly it’s over and done with. I sometimes think how often I’ve unknowingly done something to a fellow traveler? Forgiveness – it can go a long way in the process to love our neighbor. Our current world can use a lot more of that. The example was set long ago and for those of us that believe, we’re blessed to have grace bestowed upon us, a slate wiped clean to begin anew. Among my F3 brothers, I was provided that opportunity and thankful to have it. After the COT, I began my self-imposed penalty for 5 burpees per man. All those around joined in, sharing the burden (although Slaw loves burpeess and I Omahaed the Weinke to avoid them). That is what this brotherhood is about. Sure we’ll send a few barbs downwind but we’re all here for each other, to pick them up and most importantly provide for second chances.

Playlist (Sargento – take note): Johnny B. Goode (Judas Priest version), Neon Knights (Black Sabbath), Don’t Tread On Me (Damn Yankees), Rocket Queen (G&R), Beat to Death Like a Dog (Rhino Bucket), Gonna Fly Now (theme from Rocky), For Whom The Bell Tolls (Metallica), Livin’ On a Prayer (BJ), I Stand Alone (Godsmack), I Don’t Wanna Stop (Ozzy)