F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 742 of 904)

No title needed

June 24, 2018 / / 0 Comments

Today was a beautiful day to fartsack. When you are a true HIM you resist the urge to fartsack and 9 men did that today. 6 rucked and 3 ran. Way to push today. Hacksaw(fng) pushed hard today on his first ever ruck. Way to show these men that you mean business and you are a natural born rock pusher.

Pledge was said and shortly after a sad clown walked up and said “I don’t know who y’all are or what y’all are doing but if y’all are saying the pledge out in the open I want to be a part of it.”  We gave hi. All the information needed to come out and join. I hope he does.  Keep in mind guys there is always someone watching. You never know how much what you are doing will impact someone else.

 

Announcements where said and prayers were raised up. Def Leppard(get your butt down leppard) took us out.

 

Thanks for the opportunity to lead men it was an honor to lead a great group of Hims

Tesla McBadass and the First Day of Summer

June 24, 2018 / / 0 Comments

So for the last few weeks YHC has been closing COTs in Metro and other places with a prayer of thanksgiving about us getting together to enjoy a humid, warm summer morning. Only of course to be corrected by some wiseass pax that it’s still spring. At my advancing age I have seen more summer’s than most so I know what summer is when I see it and feel it regardless of the date. And in my youth summer activities included but were not limited to cutting site lines on a survey crew, hauling and feeding cattle, and pulling tobacco in eastern NC. So YHC knows little bit about summer. And boys, we are THERE! So it was time to celebrate by bringing out a deluxe McBadass at The Yank yesterday morning. It went like this:

COP:

SSH X 20

IW X 20

Don Q X 20

Mosey up to the parking lot behind Cherub’s and a few other spots for the suicide drills, run two parking lines up and one back and do the called move to the end of the lot:

1st set: One burpee

2nd set: 5 jump squats.

10 Mike Tysons at the end

Mosey on up to the Stowe hose for another set of 10X, 15X,  20X repeats:

Fence squats (aka Tijuana Dreamers or as I call them, Trumpers!)

merkins,

LBCs with a twist.

Mosey up to the next corner:

Another round of work:

Mountain climbers (10X, 15X)

Hand release merkins  (5X, 10X)

Squats (10X, 15X)

Mosey up to the Corner of Knowledge:

Step ups, Incline merkins, Dips

Repeat 10X, 15X, 20X

Mosey down to Heart Break Hill for some REAL work after all this warm up.

Welcome to the Numbers Game. Here are the numbers to remember:

10, 14, 18. Number of reps on the called exercise.

1, 2, 3. Number of hill runs between the reps.

1st set: Merkins (10, 14, 18) Hill runs( 1 following the 10, 2 following the 14, 3 following the 18)

2nd set: Squats, same as above.

Mosey up to the Field of dreams after these gassers!

We enter the 4th Quarter. As Bear Bryant said, winning is not imperative but getting tougher in the 4th quarter is! So here we go!

The IM slalom:

Bear Crawl (2X)

Agility run (1X)

Over the top (1X).

This got everybody pretty gassed as well!

Return as follows:

Backwards run 1/4 , drop and do 5 burpees

Backwards to the 1/2 point, drop and do 5 diamond merkins

Backwards to the 3/4 point, drop and do 10 real situps

Backwards to the end, 10 mountain climbers.

Mosey down to the fountain for some finishing up Mary by the pax,

Finish up and head for The Yank and the pledge.

NMM:

Great work by the pax today. It was a really a pretty nice day with some breeze to cool us off. But yeah, its summer and its humid, and we are near the water so the humidity is magnified. We put in a hard roll today despite all that. If anybody took a nap, good for them! Anchorman let us know of a service opportunity for some special needs kids over at Crowders in July. Stay tuned to Twitter for that. I think its called Branch Camp.  They need some adult support mostly late afternoon as best I can tell but I bet they would take anything they could get. Reach out if you can.

Be looking for leadership next week. I’ll be reaching out for that. The Yank is Badass. Keep it that way!

Tesla

 

Surprise Q

June 22, 2018 / / 0 Comments

12 showed up wondering who the Q at Downtown was but did not know that a middle of the night call from Turtle-man put me in the driver seat because he  is dealing with a family member in the Hospital. But, once I told everyone the excitement and cheering settled down after a couple of minutes.

 

The Thang:

SSH 20

CCD 20

Imperial Walker 15

Wide Arm Merkins 20

Mountain Climbers 15

Diamond Merkins 10

Mosey to York Street ( Lunge walk across the Bridge) and all the way down to W. Ranking Avenue. Take a right, Left on North York Steet, Right on West Walnut Avenue, and left in to large perfect parking lot. Location is everything.

While waiting on 6 we did something at this point.

Then we did Catch me if you Can. Partner A runs the perimeter of the parking lot which is big while Partner B does 5 Burpees. Then B runs after A and once he catches Partner A does 5 Burpees. Rinse and repeat until one big lap was complete.

Next, 1 Parnter Merkin, Run opposite directions until you meet then do 2 Partner Merkins and so on. We made it to 7.

20 Flutter Kicks

20 Merkins

20 Flutter Kicks

20 Wide Arms

20 Slow to fast Flutter Kicks

10 Diamonds OYO

Meander 50 yards and then mosey to York street at the bottom of hill.

50 I said 50, Sumo Squats.

Run backwards on the sidewalk up the hill to the light. (A little mumble chatter about this due to cars on the road but everyone was ok once we got going) Do what you can do and feel comfortable with that. I am not judging you.

Plank to wait on the light to cross the road and then Mosey around the buildings and back to the start for a finish.

The Moleskin:

Great morning that started out with Whoopee and Roscoe nailing some extra credit. I would have but went to bed early last night and did not read the pre blast. We made a little over 3 miles in this Bootcamp which for some of the guys this is an accomplishment in itself.

Toto, this guy has brought it this week with his 3rd workout in his first week. He plans on attending Pain Lab tomorrow morning. Kudos to Toto.

Captain Stubbing, has been much more that present lately as well. Kudos to all the hard work.

I am only highlighting a few and many others have been working hard, keep it going. Sometimes the results are hard to see and then you look back and don’t know how you got to the front of the Pax.

Prayers for several of the pax going through or family that is going through something. I would notate these people but I don’t want to mess up all the relationships so just give a good prayer for the pax.

Gastone Out!

 

 

If you can take the heat, get in my kitchen

June 21, 2018 / / 0 Comments

I have been looking forward to this Q – I had the concept for the “what” and only needed to wait for the opening in the busy schedule for Midoriyama. There is quite a following which speaks volumes for the AO that Def Leppard leads. As your Weasel Shaker, I track all of the numbers and our only afternoon workout averages 17.3 men for the two workouts each week. Why is that important? I had coupons and circuits that required a unique three-man rotation.

I had my work scheduled cleared and happily checked out of the office at 4:15 to ensure enough time to navigate traffic on I-85 and set up the small soccer field for the pain that was to come. I checked the temperature as I parked my car – 95 degrees it read. Hot but the humidity is yet to come for the Boys of Summer.  The PAX arrived slowly but surely. Swimmer suited up for a bike ride and the rest of us gathered into the circle. Time to clock in:

Pledge (in record time)

Warm-up (maybe another record)

  • MNC’s IC x 1
  • Don Quixote’s IC x 2
  • SSH IC x 3
  • Toy Soldier’s IC x 4
  • Burpees 5 OYO
  • Let’s mosey to the small soccer field

Whoopee would have loved the shortened warm-up. It certainly provoked some chatter and curious thoughts among the PAX as for the efficiency. Frankly, we needed all the time to get through the Weinke. We arrived at Field 1 on the right which had a short course arranged. Tiger came in hot and sprinted to catch us. I was prepared for as many as 30 but 15 would be ideal for the coupons. Tiger gave us 10 for the bootcamp so we divided into two groups of three and a group of four for the following:

P1: takes the newly purchased bricks and performs:

  • MNC’s x 15 (sgl ct)
  • Squat Press x 10
  • Jack Webbs x 5

P2 grabbed a sandbag in each hand and farmer’s carried across the width of the soccer field. Q’s note this distance was too short and either needs to go the length or lunge walk to extend the time for P1 and P3 that are doing the exercises.

P3 is waiting on the opposite side of the field performing:

  • Makhtar N’Diaye’s x 5 (low plank to high plank)
  • Burps x 10
  • Mtn. Climbers x 15

P2 exchanges places with P3 who farmer’s carry the sandbags across the field to exchange with P1. We went a total of 5 rounds (~10 minutes). In case you’re not digesting the concept, I’ll give you the Workout for Dummies version. This set was a  shoulder/upper arm focus with the bricks on one end plus the 10 to 25 lb sandbags to conclude with the plank exercises. About midway through the PAX verbalized their shoulder burn. I felt it then as well but the burn has continued as I rest my arms on the desk trying to type this BB. This will be felt and because of that, it is a keeper for future Weinke’s. So after that was done, it was on to Thang #2. This was something I did a few weeks ago at the Black Knight. Roadie reminded me he was present for that one and hated it just as much then as he did today. I did modify this version slightly because we’d be doing it in the afternoon sauna. But in honor my man Slaw, I couldn’t Q a Midoriyama workout without filling his pallet of burpees. Unlike his Del Frisco’s anniversary dinner, this serving was free. With a little pre-amble I announced we’d be doing the Slaw-ful. Beginning with corner #1 do 12 burpees. Then running the short end of the field to corner #2 for 11, then the length of the field to corner #3 for 10, then corner #4 for 9. It descended all the way down to 1 for a total of 78 (the total workout had 103 burpees for the day – just in case your counting). Of course Slaw was in the lead pack with Sister Act. Amid the afternoon heat this really amped up the heart rate making it hard to catch our breaths but we pushed through. Well done by all the guys to knock that one out.

We were about a half hour into the workout and next on the list was something I had advertised had never been done before. The idea came from a simple elementary field day game – the balloon relay. Of course I needed to add a bit of a twist. So I printed out an exercise and reps on a slip of paper and slid it into the balloon. With 10 men we divided into two teams with one member of each team running across the field to the bleachers to sit on the balloon, find the piece of paper and return to their teammates with the exercise/reps to perform before the next man took off. After the Slawful of burpees, the rest was welcomed. The game had it’s share of challenges as Pizza Man squashed his balloon so violently the slip of paper flew out, taking him several seconds to find, allowing team 1 to take the lead. It wasn’t necessarily a competition as nothing was on the line except of course pride, which is as valuable as anything among F3 men. The red, blue, green, and yellow balloons contained the following exercises that each team performed twice.

  • Burpees x 10
  • Merkins x 10
  • LBC’s x 20
  • Flutter Kicks x 15
  • SSH x 20
  • Sumo Squats x 15

Once this session was complete there was about 7 minutes left – just enough time to clean up and mosey back to the start for a little bit of Mary which was Low plank roll-overs x 20, Leg Raises x 10, American Hammer x 15. Pizza Man called 22 for the Vets: Time!

COT: lifted prayers for Def Leppard’s son Logan that is currently in the hospital this week where the doctors and team are trying to diagnose the source of his seizure’s and develop a strategy for treatment. WE also shared about a friend of Blart’s who son passed unexpectedly, Pizza Man’s niece battling addiction, Sister Act’s grandmother, Tiger’s daughter traveling across country, and all those traveling for vacation. Announcements – Third F event Friday night at 7 pm at First Presbyterian Church. Pockets and YHC are your guest speakers. CSPAN is the guest Q at Folsom on Saturday and some guys are hiking Grandfather Mountain Saturday leaving at 0630 from the Schiele Museum.

Moleskin: As I came in early, Blart passed me on an extra credit run – tough to do in the heat knowing the bootcamp would follow. In a similar vain this afternoon was the second post for Roadie attending Folsom and Sister Act running the Pub. It was certainly warm this afternoon but not too bad. Def Leppard brought a cooler of water to share – that certainly hit the spot – thanks for bringing DL. We had a few minutes of rain arrive during the balloon relay that briefly cooled us. But no sooner than it quit did the steam from the hot ground warm us up. You never know how some of these ideas will pan out. The PAX seemed to enjoy it so I hope to bring parts of it back soon. It is always fun to be among the chatter at Midoriyama. Thanks to Def Leppard for the chance to lead. Until the next one.

4 Top

June 21, 2018 / / 0 Comments

Four PAX pounded the pavement this AM at the Pub. Gastonia was already there and just finishing a mile or two of EC when the rest of us pulled in.

The Thang: We ran … up Gaston Day School/Armstrong Park ROAD to Perry Rd, turned left. Perry to Lee St., turning right to rejoin New Hope Rd, turning left. New Hope to light at Armstrong Park DRIVE, turning right. To Armstrong Park ROAD, turning right to take us back to start. 5 mi.

Announcements: F3 Gastonia WHETSTONE is launching. If you’re not sure what it is or whether to participate, talk to someone who does; then sign up with the interest form. If you know/think you would like to participate, fill out the interest form. Pairing Stones and Blades continues this weekend so they can begin meeting in July.

Other announcements:  3rd F EventFriday June 22nd at 7:00pm at First Presbyterian on Garrison across from Grier meeting at the building in the back at the top of the stairs. Speakers are Short Sale & Pockets. Hike this Saturday.

Prayer requests: my M’s job search and safe trip to visit family; my business trip tomorrow; Sly in Afghanistan;

Monk out

Nordic Challenge-ish

June 21, 2018 / / 0 Comments

4 men put in some sweat equity at Folsom this morning.  It was a light day  due to people on vacation, fartsackers and Sister Act running at the Pub.  A while back our brother from Asheville had posted the Nordic Challenge.  It seemed like a simple workout to Q, but not an easy workout.  Two modifications were made due to an injury.  The workout calls for 10 San Antonio Shuffles and 20 burpees, but you know… if you can’t do it don’t Q it.  At 0530 it was time to clock it.

Warmup: it’s hot enough and it’s already warm.

Mosey to the tennis courts.  The Nordic Challenge goes like this.  Do an exercise then run.  The exercises were 10 V-ups, 20 Toy Soldiers, 30 Merkins, 40 Overhead claps, 50 Monkey humpers,  60 Lunges, 70 Squats, 80 Lbcs, 90 Flutter kicks and 100 Morracan night clubs.

This went a little faster than I was expecting.  Followed up with a few laps, and some Mary.

Mosey back to the launching pad for the Pledge.

TIME

Annoucements: C-Span has the Q at Folsom this Saturday.  Bedpan makes his Pain Lab VQ next Saturday.

Prayer requests: Bedpan’s job, each other.

BOM: Bedpan took us out in prayer.

NNM: I figured it would be a light day.  Many with prior commitments, work and even some in the bed.  Either way, whether it’s four or forty, it’s good to be amongst my brothers.  Folsom has made great strides in 2018 and I’m honored to be a part of it.  On top of the fitness, just the fellowship is second to none.  It’s a good feeling knowing that if you don’t show up, you’ll have a lot of people calling you out.  Accountability is something, speaking for myself, is very much needed.  I couldn’t do this alone.

Philippians 4:13

Huckleberry

Judas

June 21, 2018 / / 0 Comments

5 at The Forge on Wednesday night for a talk on Judas. A few weeks back we started a series on the men of the Bible. So far we have looked at positive influences. I chose Judas because of the warning it sends to us. This man walked with Jesus for 3 years and still fell to sin and the temptation of the world. Judas is an example of the world and we would all do good to take an inventory of ourselves every once in a while to see how much we are like him.

I read some from John MacArthur’s book 12 Ordinary Men/12 Extraordinary Women

Versus Covered:

John 15:16

Psalm 41:9

John 13:18

1 Corinthians 11:27-32

Day to day what are you pursuing? God or the world?

F3 Gastonia Whetstone update

June 19, 2018 / / 0 Comments

F3 Gastonia Whetstone launched a week and a half ago.  We have a bunch of guys signed up  as Stones or Blades or both.  But we know there are guys out there who haven’t signed up, or are still thinking about it. NOW IS THE TIME!

Whetstone is one of the best opportunities for personal growth and leadership that you will find.  Whether you are a blade or a stone,  you will become a better person and advance in an area life where you need it…  and live more happily because of it. Here’s how the Q Source describes it: https://wp.me/p8Y5do-1EpP

We will continue pairing blades and stones this weekend, so sign up now at this link: https://docs.google.com/forms/d/e/1FAIpQLSeA1L2_-3iZoItOEx1F7o8Q3JbXLHjjKj8hlynkThx7YQOBmw/viewform

The form does not take long to fill out.   It asks you  for info such as  your hospital name, F3 name, where you work, where are you often post, and allows you to request another guy as your stone or blade.

Next week, we will begin emailing blades and stones to tell them who they are paired with. The idea is that  each stone and blade will start meeting in July, meet 45 to 60 minutes every two or three weeks, and continue at least a few months  to give the pairing a chance to work.

So sign up now  or ask another F3 guy if you’d like to understand Whetstone better.  You can always contact me at Grattan.brown@gmail.com  or speak with Tool Time, JK2, Roscoe, Def Leppard, or Whoopie, who are helping me with Whetstone.  Their contact information is in the F3 app.

Monk

 

 

 

Diggin for gold

June 19, 2018 / / 0 Comments

10 Gashouse men showed Sunday morning and gave it all they had on the Walk/Ruck/Run 5 miler. Thank you guys for your inspiration!!! It was  nice rucking with Hippa and Oompa. We met a local man walking on the green way. We had a nice conversation and we may have talked him into meeting us next weekend. I want to encourage all of you that haven’t came out on a Sunday mornings.

Please keep all PAX and their families and friends in your prayers. God is doing good things in the Gashouse.

 

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