F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 753 of 904)

The gift that keeps on giving

May 8, 2018 / / 0 Comments

With the weather warming up and this 40 day challenge going strong 9 HIM’s showed up for some fun times at Folsom this morning. Mumble chatter was going before we even begin, forgot to mention we have an FNG welcome Pale Rider. 530 time to start gave my I’m not a professional you vs you speech and we began.

The thang!
20 ssh
20 side leg raises (aka swan kickers) shout out AT!
20 alt arm raises, this got the mumble to a rumble since the knees were getting dirty.
20 windshield wipers
Mosey to the flag!
Say the pledge
10 merkins
20 mountain climbers
25 lbcs
25 sandy v’s
25 seconds plank some guys jumped up so we did them again.
Mosey
Sparky’s parking lot!
25 seal jumps
Lung to middle of lot
10 Bobby Hurley’s
Lung to the end
15 merkins
Lunge back to middle
25 lbfc
Lunge
50 lbcs
Mosey to the shelter
20 dips
20 bicycle crunches
20 dips
20 leg raises
Rinse and repeat
Mosey back to the beginning and we did 22 for the vets!

Moleskin:
I had a plan to talk about leadership or some manliness quote at each stop,but life kept me busy and did not have any quotes ready. Well the sky Q kicked in this morning on the radio pulling into Folsom talking about our spiritual gifts. So I challenged the men to think of their gifts that they could bestow on others. F3 has given us so much and continues to give us friendship, guidance from others and a bunch of other cool stuff I could list for days. As a country we have more gifts than we could imagine we are all truly blessed in one way or another! Remind yourself of how someone has given to you and take an opportunity to give to someone else. Our spiritual gifts can be stronger just like our body’s if we choose to exercise them!

Announcements: 5k, or the Murph on Memorial Day.
Prayer request: always praying for each other, personal request, our country, military, and our families. Special prayers for nurses and teachers this week as we celebrate those who help others.
Welcome to the jail cell our new FNG Pale Rider.
The Bedpan is full..

Rocky Top Burpees

May 7, 2018 / / 0 Comments

There was some serious chatter going on Twitter before this morning-who would post, who would wear a vest, how much you gonna put in it, what kind of music….I felt the pressure but did not let it get to me too much. Even before starting, the mumble chatter was hot-I pulled up some classic George Strait: Amarillo By Morning on my phone and out of nowhere, ShortSale yells “What??? No speaker???”but….I….was…..not……distracted. Well, maybe just a little so keep on reading.

WU: SSH X4 then 10 burpees OYO.  Pledge then let’s go-mosey to the turd shack with 10 squats at the lights (most of them). We did some run-ing and nur-ing along the way. There was some blah, blah, blah along the way I think. But, we kept moving and got to the shack.

ON THE WALL: new exercise (no, it’s not in the lexicon-piss off!!!) called Crazy Indian-everyone against the wall in Balls to the Wall. First guy drops down and runs to end then gets back on the wall into BTTW position. As he passes by, the next guy drops down and runs behind him. I think we just did one lap-more of this in the future….

20 LBCs then back ON THE WALL: Hip Slappers X 20 IC. I still love these.

20 LBCs

20 Australian Mountain Climbers

20 LBCs?

Mosey to Playground while I cue up some “Rocky Top” on the old phone. Lean in close ShortSale. If I play this backwards you can hear Youseff Osborne saying “Rush sucks, Rush sucks, Rush sucks”. While we listened to the Osborne Brothers sing Rocky Top, we each did 10 Rocky Top Burpees (burpee with a pull-up instead of overhead clap-original from TSquare-nice one-thanks for the demo). We finished just as Rocky Top was ending then moseyed to the outer part of the (imaginary) wheel spoke of the baseball fields……someone please make sure Gastone is not still looking for a bike-did he ever make it home? I was planning for lunges to the center but some unnamed pax that rhymes with Portpale wouldn’t stop with the mumble chatter so I changed to burpee long jumps thinking, surely he’s got to catch his breath and stop chattering. Did it work???? Heck no. I think he is part fish and was breathing through gills behind his ears-the chatter kept going until…..until…………….until…………………………….

“Shut-up! I’m the Q dammit! Do what I say!”

I think I blacked out for about 10 seconds and woke up with everyone quiet and smiling. Think I heard some kumbayas and smelled some incense burning. Gastone and Squirt were skipping around in circles with a basket of flowers in their hands. Hushpuppy floated above all of us with some butterfly wings barely moving but he was still flying???? How did he do that? And when did he get here? TSquare was chugging a Mountain Dew in a glass with a big frufru umbrella and a flower stuck in it. Then there was Spiderman….when did he…oh yeah, he was here earlier. He was hugging Hipaa-yes, hugging Hipaa and Hipaa was ok with that…not only ok with it, he even took off his vest and gave it to Turtleman who put it on like a skirt and started two step dancing with Squirt. Captain Stuebing was standing one foot on Linus and and one foot on DDC’s back and screaming at the top of his lungs “I am KING OF THE WORLD.” JK2 and EasyRider were arguing over who was hotter: CatWoman or Ginger from Giligan’s Island. WTF????

About this time I woke up and we were in the center of the bicycle wheel. Someone said I yelled “Shut-up! I’m the Q dammit! Do what I say!” I cannot deny it, but not sure I remember it happening.

I looked around and everything was suddenly back to normal-and then it started again….ShortSale…..with the mumble chatter….so I did the only thing I could think of, I got back to the weinke.

1 min AMRAP sit-ups

1 min AMRAP Merkins

We moseyed to the parking lot (end of other spoke) for some 22’s (I believe this is a Stroganoff original but not sure: like 11’s but different). Partner Derkins on 1 end (both partners do the exercise) and Overhead Claps on the other end. We had a request for Village People singing YMCA so I cranked it up really loud on my phone and we got down to business. We started and only dropping reps by 2’s on the Partner Derkin side but ran out of time and started counting down numbers on both sides and eventually finished. We then moseyed back to Snoballs with some Squats, run-ing, and nur-ing along the way. We got back right…..on….. time.

Finished with COT and I took us out with a quick prayer.

Great work this am guys. I was pushed by each of you and hope it was mutual. The vest (thanks Hipaa and Boudin) definitely adds to the pain. The mumble chatter (holy nuts, ShortSale and others) was spot on and definitely made me try to amp things up as much as possible. Don’t forget about the Memorial Day events (SFN in Charlotte and Murph at Martha’s). Get your work in-200 squats daily alternating with 200 Merkins the next day then keep alternating. Need to keep running. Those Folsom Boys are making some serious progress. They need to know they are not alone in this running thing.

Mornings like this make me really happy to be alive-sounds corny but it is true.

thanks for the push-Whoopee

 

Gashouse is Fun

May 6, 2018 / / 0 Comments

Another special day at Gashouse with a special guest that runs the 85 Podcast.  Welcome to Zach Brown (Cod(cast)).

More than a few for some EC running before the workout (this F3 thing won’t work in Gaston County).

Good crowd showing just before 7:00 and wait, how about a couple of Kotters….Dr. Feelgood & QT.  Let’s get it on.

With the FNG/Podcaster on site, we had the disclaimer and short question about the Painlab.  Hipaa and Rudolph were the only ones so they decided to join the Stroganoff bootcamp…….excellent.

Quick IC warm-up:

SSH X 15

Imperial Walkers X 10

Pledge

Let’s get after it.

The Thang

Mosey up to the main parking lot at Grier Middle School for some modified Stroganoff’s:

Bear crawl across parking lot – 10 Mountain Climbers – Lunge Back (That’s one)

Rinse-Repeat for a total of 5.

Mosey to the steps at First Presbyterian Church (a favorite Gashouse location) for the Rally to 1000 – leg & shoulder edition:

Partner up – Partner 1 performs called exercise – Partner 2 runs to top of steps under overhang – 5 CDD’s and returns and switches positions with Partner 1; cumulative reps as follows:

Mountain Climbers X 200

Squats X 200

Moroccan Nightclubs X 200

Calf Raises X 200 (Our FNG got a taste of F3 fellowship when the Q called these leg raises; several of the PAX chastised the Q for this (rightly so I might add) so the Q reminded them they were all #1 in his heart……oops)

Overhead Claps X 200

8 groups – 1000 reps each – 8000 reps total – nice work

Plenty of time left for a mosey back to Grier’s track for a shoulder style Wolfpack Grinder:

Squats IC X 10 (once again the Q’s personal space was violated by multiple individuals – what gives?)

Run half lap – 20 CDD’s – plank for the six

Squats IC X 10 – run half lap – 30 mountain climbers – plank for the six

Squats IC X 10 – run half lap – 20 CDD’s – plank for the six (I think it was here that Short Sale took off for a Daughter event – setting a good example for putting family first.  He also successfully jumped the fence unlike YHC at a previous EC workout last year)

Squats IC X 10 – run half lap – 30 mountain climbers – plank for the six

Mosey to the picnic tables for one last bit of In Cadence reps at Grier:

Dips X 15

Step Ups X 20 (two of the PAX that will remain unnamed converted to Derkins during this set for some reason)

Derkins X 10

Rinse-Repeat sets above for a total of 2 rounds

Pushing the clock now toward 8:00 am so lets mosey back to the Flag for some quick Mary:

Flutter Kicks X 30

LBC’s X 30

Bells are ringing

Good work men.

Announcements – Prayer Requests – Name-O-Rama (Welcome FNG Cod – This might be revised)

The Moleskin

Another great morning for me as I was able to start another Saturday off with a great workout (including some EC running beforehand).  I greatly appreciate the accountability from the PAX.  F3 has provided this to me without anyone having to stay on my case (most of the time) just by the numbers that post to weekly workouts.  I have found myself wanting to get out there when possible because I know so many of you are out there each and every day.

We need to continue to EH others, ask others to get in leadership positions and keep moving the group forward.  Groups like this (or any organization) can get to a point where growth slows and stagnation can potentially creep in.  Right now some AO’s are thriving while others seem to be struggling.  Keep aware and keep pushing.  You guys are making an impact.

F3 PSA:  One other thing, when running a route that is about to be used by a Girls on the Run event, it might be a good idea to not tell the volunteers helping to set up the route that we like to “beat elementary school girls” as Qeruicdwhe did during the EC.

Be on the lookout for the 85 Podcast (put on by the Gaston Gazette). The FNG Zach Brown is the host and is podcasting about the positive things going on in Gaston County.  I subscribed tonight through iTunes and will be checking it out.

Thanks for the opportunity.

Until the next one.  Aye!

Stroganoff

Spring has sprung at The Yank!

May 6, 2018 / / 0 Comments

With some humidity and sunshine 10 men including 2 FNGs went about a bit of work in uptown Belmont this morning. YHC had a diabolical plan as I drove up Southpoint Road to mete out the beating that would improve the countenance of the pax which I figured to be ready for such an event. Turned out to be the case. Tiger though not here due to a conflict with Girls on the Run commitment had ably planted the shovel flag for us. Then we proceeded as follows:

COP:

SSH X 20

2 burpees OYO

IW X 20

4 burpees OYO

Squats X 20

6 burpees OYO

LBCs X 20

8 burpees OYO

Mountain Climbers X 20

10 burpees OYO

Mosey on up to the Field of dreams for some quality time with Jack Kevorkian, aka partner assisted suicide!

Round 1:

Partner 1: Run half way, drop and do 5 hand release merkins, all the way, 10 hrm.

Partner 2: merkins until P1 returns

Flapjack

Round 2

P1: WWI situps, 5X 1/2 way, 10X all the way, mosey back

P2 LBCs

Flapjack

Round 3:

P1: Jump squats X 5, then 10

P2: squats

Flap jacks

Round 4:

P1: Diamond merkins, 5X, 10X

P2: plank jacks

Mosey over to the Corner of Knowledge

Round 1:

Dips: 10X

Stepups: 5 each leg

Dirkins: 10

Round 2:

Dips 20X

step ups: 10 each leg

Dirkins 20X

Burpee broad jump down the path of the school building 1/2 way

Crunch Frogs rest of the way.

Mosey back to the Corner

Repeat Round 1 above, mosey back to the Field of Dreams

Time for the main event! Bear Crawl Slalom!

Arrive at the end:

2 sets: SSH X 10, Merkins X 10

Over to Heartbreak Hill for Triple nickel

5 burpees

run the hill

5 WWI situps

Gets us up to 7:57. Time for some Mary:

Fence squats X 20

Rosalita X 20

Done. Over to The Yank for the pledge

NMM:

This was harder than it looked. Pax hung in well. Humidity took a toll and that was evident on the BCS. HBH was tough today. 2 FNGs! Welcome Wanderer, so named  for his frequent moves growing up in a military family. Dirt named for his rural Iowa background. Said something about being from the same town Clark Gable was from. But he looked more like Dirt than Gable to me! Again, great week for FNGs. Something about the warmer spring weather in the gloom maybe?  Pretty strong week which is awesome! Let’s keep it moving.

Tesla

 

 

F3 Gastonia Is Getting Faster

May 6, 2018 / / 0 Comments

Pledge

The Thang:

Mosey or Ruck for –5 miles or more!

Great weather today and a great group of guys! Good to see this AO holding the number of men it has been lately YHC looks forward to Sunday morning with his F3 brothers! Gastonia is getting faster….All of us that are regularly coming out to Coconut Horse! Men if you want something you have got to go after it with everything you have. You need to be willing to make the sacrifices required to obtain your goal. Stay disciplined and get after it!

COT

Announcements

Memorial Day Murph 7 AM at Black Knight   http://f3gastonia.com/2018/05/06/murph-preblast/    if not doing that come to the Patriot Festival and run the 5k with SpeedForNeed  while we push Veterans  https://runsignup.com/Race/NC/Charlotte/PatriotFest5k .either way do something to honor our Fallen Heroes!

Prayers

JK2’s father

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

As always it was an honor men!

 

Tool Time

Murph-PreBlast

May 6, 2018 / / 2 Comments

OK guys, you have probably heard of it, but just in case…

This Memorial Day (Monday, May 28, 2018) we will be doing The Murph at Martha Rivers Park. We will meet at 0700 and start shortly thereafter. It is a workout that honors Lieutenant (SEAL) Michael P. Murphy and other fallen heroes. Keep in mind it will be tough and you will be sore for a few days after,  however, if you understand what this is about, that really does not matter and you will be there anyway. Here is The Murph:

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

Basically, you will do multiple sets of exercises (for instance, 20 sets of 5 pull-ups, 10 push-ups, and 15 squats) with a mile run before and after. I will have some history on the event, but feel free to bring a fact or 2 to teach others.

Keep in mind, we often modify the pull-ups if needed (Australian pull-ups, jump up pull-ups, or heck, how about some Rocky Top Burpees).

Make sure you bring something to drink. We will do coffeteeria after for anyone that is able.

Obviously this will be less painful if you do some training before. You have 3 weeks to prepare. My challenge to you reading this is to alternate daily pushups and squats with a total of 200 per day between now and then (starting today with 200 push-ups today then 200 squats tomorrow…). You might want to get some running in as well and a pull-up or 2 between now and then wouldn’t hurt…..

Goat Island Antics

May 6, 2018 / / 0 Comments

Six warriors braved the ideal spring conditions at The Goat for beat down with Tesla. Looked like this:

COP:

SSH X 20

IW X 20

Mountain climbers X 20

Merkins X15

Take a lap around the square. Abba reports that “40 women” from the pay boot camp had just crossed the bridge so YHC decided not to get into that battle. So gatherd on the low side of the square for a series of BLIMP.

Burpees X 10

Run to the top of the hill and back down.

Lunges X 20

R&R the run.

IW X20

Run

Merkins X 10

run

Plank jacks X 10

run

Squats X 20

Run

Gather up by the gazebo

Pullups, dips, dirkins X10,  3 sets

after set 1 – lap

after set 2 – broad jump to the top, mosey back

after set 3 – bear crawl 1/2, crab walk 1/2

Everybody is getting their money’s worth by now so time to finish strong.

Triple Nickel across the bridge

Town side: jump squats X 5

Run the bridge

Island side: hand release merkins X 5

Finish up with:

Bar squats X 20

Mike Tysons X 10

LBCs X 20

2 sets.

Done. Mosey back to parking lot and pledge:

NMM:

Good work by all Pax. Welcome FNG Homeboy, named for his home schooling experience. Seems to have been the week for FNGs! That is a good thing. F3 expansion now is nothing short of remarkable. Detroit and other spots in Michigan, parts of the west coats including some of the mean streets of the SF Peninsula area. Things are on the move!

Tesla

 

 

The Rhino and the Elephant

May 5, 2018 / / 0 Comments

11 men took their daily red pill and posted to Folsom. With several regulars missing for various reasons, still a pretty good turnout.  The conversation beforehand was epic as usual.  Did you guys know that Def Leppard ‘s name in Madarin means “get your butt down, Leppard”?   We will certainly miss Def Leppard while he’s gone.   Make it home safely, sir.

06:30 hits and it’s time to clock in.

First exercise is… The Slawter Starter.  This is always a crowd pleaser.  Next exercise is the Toy Soldiers x 10IC.

Mosey to the Amphitheater.

Every gets balls to the ball.  one by one nur out to the top and do 10 squats.   Stay in the balls to the wall position unless it’s your turn.

Repeat again except with dips.

We were going for a third time but someone crop-dusted everyone so we moved.

Incline merkins and derkins x 25 OYO.

Partner up.  P1 does 100 CDDs while P2 bear crawls then switch so P2 does 100

Then P1 does 100 incline merkins while P2 does backwards lunges.  Switch

Then P1 does 100 LBCs while P2 lunges.  Switch.

On the wall for 30 Australian Mountain climbers x 30IC

Roadie takes over.

Run… 25 LBCs.  Run… 50.  Run… 75. Run… 100. Run… 125.  Back to the tennis courts for frisbee rules football.  This is where Team Elephant beats the brakes off Team Rhino.

TIME.

COT       Announcements: warrior dash. Prayer requests: Def Leppard and his family for his upcoming trip.  Allen Tate’s mother in-law.  I think I’m missing something.  Sorry.

BOM: YHC closed in prayer.

Enjoyed it, brothers.

Philippians 4:13

Huckleberry

Imaginary Fire Ants of Pain

May 4, 2018 / / 0 Comments

23 of Gastonia’s Greatest showed for a Gastone led bootcamp and started the day off in the best way possible.

The Thang:

30 SSH

Pledge

10 Burpee’s

Mosey to the wall for 70 Seconds of Ball’s to the Wall.

Mosey down Marietta Street to the intersection of 2nd.

Partner 11’s, Partners run opposite directions, one to Franklin and the other to 3rd. Once there 10 Burpee’s. Run back to second to meet your partner and 1 Hand Slap Merkin. Rinse and Repeat until you flip the numbers. We got it down even though my explanation could have been better. (We were called out for to much noise from a resident) oops.

LBC’s and some planks while waiting the 6.

Mosey to South Steet and go backwards up the hill to Franklin.

Mosey across the street to a patch of grass for Jack Webb up to 8 and back down. (Some people acted like fire ants got them when we got around 7)

Mosey backwards to the top of the hill and then Lunge to the start.

Times Up.

The Moleskin:
Prayers for Clavin and I honestly forget. But, I pray for all to be well.

Great group of guys and always a privilege to Q, Thanks Spider-man for the opportunity.

Gastone Out!

Loaded Dice

May 4, 2018 / / 0 Comments

Disclaimer, warm up with MNC while FNG joins circle, 10 SSH.

Forgot to pledge. Communist Q.

Simple game of chance, roll two dice, perform what the chart says based on die rolls.

Midoriyama (being mathematically challenged) could not have made worse rolls against the odds.

We rolled Elevens three times. First was Squats, run to turd shack, more Squats, run to woods. At least it took up time.

Then we rolled Elevens again.
Squats and WW ones.

Then SSH four times, Flutters twice, Hammers twice, Mountain Climbers,
Donkey Kicks, Hillbillies, then Elevens again.

Flutters and Hillbillies.

Closed with Burpees.

Welcome to the Two FNG’s Hooch (Adam Wilson) and Shocker (Omer Shedd). Way to push guys!

Prayers requests: Def’s travel, Sidecar’s uncle, each other.
YHC took us out.

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