Fitness, Fellowship, Faith
4 of the BRR team showed on a warmer morning but not as warm as the weatherman said it would be.
The Thang;
We ran.
Down Robinwood to the greenway and then back.
The Moleskin:
Great loosening Run today with a little elevation. Good fellowship and we finished with a prayer. What could be a better start today. Maybe a Fartsack emergency but not much more.
Gastone Out
The best way to develop habits is to have the discipline and willpower to follow through with your plans. I struggle to be disciplined in all things and so I am looking to have a little added accountability from my F3 brothers in an effort to be a little more intentional about health and wellness. Here is what you can help me with and if you are interested please join me! This 40 day challenge begins on January 20th and ends on February 28th.
EXECUTIVE SUMMARY: Workout a minimum of 5x per week from Jan 20 through Feb 28. Don’t eat sweets, soft drinks, or junk food. Four cheat meals. You can earn more. Don’t drink alcohol or if you do, limit it to one or two drinks. Hold yourself accountable by tracking your efforts your efforts.
What is required?
Fitness:
You must work out a minimum of 5 times per week (at least 27 workouts in 40 days) using the #F3 250 model. Any workout that is a minimum of 30 minutes counts. This could include running, cycling, rucking, any F3 workout or workout you put together at home. “Two a day” workouts count. Example, you complete an F3 bootcamp in the morning and a minimum 30 minute jog in the afternoon=2 workouts.
Diet: No gluten. (Just kidding. If we did this our COT would last all morning because everyone would have to talk about it.)
No Mountain Dew (T-Square), other soft drinks, desserts, sweets, potato chips, junk food, fast food, etc. You know what your food vices are so stay away from them. Fast food is allowed if it is salad or chili or eat the grilled chicken without the bun. No fried foods.
Protein shake within 30 minutes of ending the workout. This is the only expense. Get some protein powder and a shaker bottle and make it a habit. Drink more water. Google what “eating clean” means and stick to it.
You are allowed four cheat meals during this challenge and because this challenge falls during my birthday month I will be eating pizza and ice cream at least once. Cheat meals must be named and claimed so if you “accidentally” find yourself having that chocolate covered brownies on a day you didn’t plan to cheat, then that is one of your cheat meals. Tough stuff. There is no try…only do.
If you work out more than 5 times per week, you can claim an extra cheat meal. An example is a couple of slices of pizza but don’t blow it on a whole pizza. Even though you will be getting the workouts in you can’t out work a bad diet.
Alcohol: I am no nutritionist but have seen enough articles about red wine being good for the heart and beer being a good recovery drink. However, you are an adult and I am not recommending anything here. Moderation and limit yourself to one day a week if you have to have it.
You must keep a daily journal of both your workouts and cheat meals. The journal is for your eyes only. (I use the “notes” on my Iphone since I always have it with me. I tracked all my workouts on my phone in 2017. It is helpful to look back and see what you did and when. It is also helpful to make notes about any injuries or other worthy things to note. You can also see where you failed to work out and why. It is a good habit.
I will be sending some tips along the way like healthy snacks in between meals and some “garage” workouts that don’t require weights and welcome anyone else to do the same. I have heard from some of you on Slack that you are doing this with me and I appreciate it! Start now getting your mind right and try to push yourself to do a little extra leading up to this challenge. Good habits are hard to break!
After some rain last night, YHC was not very optimistic about how many Post at Folsom. Seems like cold and rain together keeps them in the fartsack. I had an obligation knowing there was a possibility of 2 FNGs so I hit the road and rolled into the gloom. There’s Roadie waiting. Oh yeah here come the headlights. Sparky, Volt, Hank and 2 unknown vehicles roll in. Q calls Moroccan Night Clubs TIL PAX are all circled up. 5:30 hits, let’s roll.
Disclaimer; YHC was reminded to announce it. Been a while since we’ve had an FNG. After the to-the-point disclaimer, FNGs we’re looking a little nervous.
warmarama
SSH, Hillbillies, Toy Soldiers X15 IC
Mosey to the park entrance, taking a detour around the old shelters. It was more like slip n slide to the park entrance. Black ice was all over, and The Q was very cautious not to break another leg and warned the PAX the same.
Pledge; even though there was a Shovel Flag at start!
Thang
LBCs x20 IC, big boys x 20 OYO. Mosey down around to the pond parking lot for some Route 66. FNGs “this ain’t so bad.” Line up, Bobby Hurley’s lung walk each line to 11. Mumble chatter got pretty heavy after about 4, which included some of the normal PAX. Mosey on around the walking track to the lower shelter. Grab a bench for step ups x15 IC, Arm Squats c15 IC, rinse repeat. Slow mosey out to the lot. Four corners. Merkins here x10, corner 2 merkins x10-mountainclimbers x20, corner 3 merkins x10-cclimbers x20-squats x30, corner 4 merkins x10-climbers x20-squats x30-LBCs x40. Plank for the six. Time running out and 2 FNGs to name, mosey back to start.
Announcements
cot, prayers for Huss Family, PAX families
namorama, Welcome Montross and Jorge
YHC took us out in prayer
always an honor to Q men. Great work and thanks for your encouragement and fellowship.
16 of Gastonia’s best men came to Snoball’s on a warm winter morning for bootcamp from Gastone. The Gloom was alive and the guys were ready to go.
The Thang:
20 SSH
10 3 count Merkins
(Spiderman spotted)
20 Imperial Walkers
Mosey down the road to the hill near the drug store.
Plank
Middle of the hill we found a partner. One partner to the top of the hill and the other to the bottom and back. Once at the middle 10 partner Merkins then reverse direction and rinse an repeat. 5x
Plank, right arm right leg then the left
Mosey to the bottom of Gastone’s hill.
To the top and on the way 10 Squats at every mailbox on the left.
50 LBC’s at the top.
Back down the hill.
To the top again with 10 Sumo Squats at every mailbox. (This was a crowd favorite the guys seemed to have lots of excitement)
75 LBC’s at the top.
Mosey down the hill.
Plank
Mosey back but on the way we stopped at all the street lights for Merkin fun.
20 Merkins, 20 CDD, 10 Diamonds, 20 Wide Arm Merkins, 20 Merkins, 40 LBC’s, 20 CDD, 20 Merkins, 20 Merkins
Right on time back from which we came.
The Moleskin:
Great temperature this morning and as always a great group of guys. Sargento showed up for sure, good work brother. Timeframe, your regular improvement is noticed, keep up the great work.
For years in Charlotte I listened to Mumble Chatter about hands on your hips. Often talked about that leading men an having your hands on your hips would cause other to do so. You can relate this lesson to many things in life because people are always watching. I try to relate this lesson to many things in my life such as time with family, integrity in the office, how I talk about people, kindness, workouts, and many more. Try to infect other people with all this good and you are making a difference even if it takes years to figure it out.
Many prayers for friends and family going through some very hard things, raise them up.
Gastone honored to be a part and to Q,
Out
12 #Hims showed up for a slippery workout. YHC was worried that the CFB National Championship game and possible icy conditions would lead to low numbers, but the PAX proved me wrong. As we stepped out of our cars into the gloom, the PAX quickly realized there was indeed a slight coat of ice on the parking lot. Even though there was ice on the ground, it still felt better than the temperatures over the past week. With No FNGs we went right into the Pledge.
Warm up:
SSH x 30 IC, LBC x 20 IC , Mericans x 10 IC, 5 Burpees OYO. There was some grumbling that Burpees should not be in the “Warmup”. It reminded me a little of the Jim Mora rant about the NFL playoffs. “Playoffs”
In between each exercise mosey to get the blood flowing which led us to the starting point of the workout.
Thang:
5 Rds
Mosey around around the SC practice field stop at 200 meter mark and do 30 Flutter Kicks and 20 Walking Lunges.
Mosey around the remainder of the practice field another 200 meters back to starting point and do 20 squats and 20 Merkins.
There was a train around the second round, so 5 Burpees. After the PAX crushed this part of the workout we moved to phase two.
5 Rds OYO
3 Burpees
6 or 7 Dips
9 Derkins
12 LBC
Mosey back to starting point for a little core work.
2 rounds of side plank for 30 sec each side.
Mountain climbers 15 IC
With a few minutes left time for a round of Mary.
Frog Kicks 10 IC
Dying Cocka Roach 10 IC
Flutter Kicks 15 IC
V Ups 8 OYO
WW2 8 OYO
American Hammers 10 IC Time
COT:
Announcements: T-Square is collecting items like cloths, supplies for family that lost home to fire. Breaker Breaker has the Q next Tuesday.
Prayer Request
BOM
Moleskin: TClaps to Mayor, posting while being sick. We hope you feel better. Thanks for the opportunity to lead men. It was an honor. Strong work coming out in icy conditions to support each other and get stronger. Let’s keep pushing.
4 #HIMs showed up for yet another chilly workout. YHC had a workout put together from last week that should keep everyone warm, Maybe.
Warm Up;
SSH x 15 IC, Mericans x 15 IC, Squats x 15 IC, Toy Soldiers x 15 IC, Frog Kicks x 15 IC, 1 min elbow plank.
Thang;
Mosey to the concrete stairs behind the 100 year old brick building. Run up stairs and around the building 3 times. Meet back at the top of the stairs and mosey over to the bridge. Pax find a piece of wall and perform 20 Donkey Kicks and 20 Hip Slappers both IC. Mosey to the BBall Court. Baseline 5 burpees, crab walk forward to foul line, bear crawl to half court, crab walk to next foul line, bear crawl to baseline for 5 more burpees. Now Reverse it. 5 Burpees, backwards crab walk to foul line, backwards bear crawl to half court, B crab walk to foul line, B bear crawl to baseline for 5 more burpees. Next was 5 burpees and Inch worm to foul line, alligator push up to half court, then YHC called Omaha. Lunges from half court to baseline with 5 burpees. Reverse lunge to half court and Inch worm and alligator push up to base line for 5 burpees. Partner up, P1 wheel barrow to half court and switch, P2 goes to the baseline. YHC tried the empty wheelbarrow, which is inverted form of the wheel barrow. Very tough. Had to Omaha this as well. Mosey to the gazebo, stopping at bridge for 10 Donkey Kicks and 10 Hip Slappers both IC. Plank up at the gazebo for Pax alternating pull ups. Pax is planking while 1 pax gets 5 pull ups and falls back into plank line. 3 rounds and 1 round of ToetoBar. Next was Dora at the bottom of the Hill. 20, 30, 40; 2 rounds of 10 mericans, 15 squats, 20 LBC’s. This dora was completed an individual with a Hill Sprint after each set of 10, 15; we didn’t make it to 20. Time
COT; Pledge, Announcements, Prayer Requests
BOM; Thanks Dr. Suess for taking us out.
Moleskin; Always a pleasure to lead you men. Nice work coming out in the COLD and getting better. TClaps to Dr. Suess for pushing the Q today. Not much mumble chatter because we were all trying to stay warm. Didn’t take to long and I appreciate you men that were out there with me.
The good thing about Qing two workouts at different places close together is you can just reuse the previous workout. That’s what 6 PAX at Folsom got this morning. Midoriyama’s Thursday workout. It seemed pretty good so why not! Of course my legs regretted it the 2nd NUR up the hill but hey that’s getting better right?
Warmup:
SSH x 15ic It’s so cold! Let’s mosey and see if that helps.
Mosey to the flag at the entrance for the pledge
The Thang:
Merkin work-5ic, 5ic with right arm out, repeat with the left, 5ic diamonds
Mosey across the street and around Walmart to the hill
11’s-WWI at the bottom and Bobby Hurley’s at the top. NUR up the hill
Mosey back down to the stage for prison workout. As we started the loud speaker came on at the prison. May have been a jail break? Wall sits/dips, Wall sits/Merkins, BTTW/partner runs, Wall sit/10 squat jumps(read previous workout).
Mosey back to the flag.
COT:
Announcements-Forge Wednesday nights at 6:30, Rooster 1/20
Prayer Request-Each other, Roadie’s family
Moleskin:
Great job everyone for posting this morning. Getting uncomfortable is what makes us better and man was it uncomfortable this morning! Volt talked like 3 times so that was cool. Sparky wasn’t there even though he told me he would be. We even waited to start a few minutes late expecting him at his usual 3 minutes late. 4 for breakfast. I got the waffle but it doesn’t compare to the pancake. We still have the Ghost flag.
Stroganoff’s pre blast promised a “religious experience” so I went straight to the F3 exercise page and typed “God” into the search page. Then I planned a devilish Weinke complete with sun gods and moon gods. But I had to wonder if anyone would show, with the 13 degree temp, the Joe Davis run, and Whoopie’s ruckus about rucking on Twitter last night!
As I pulled in the Schiele, the lot was nearly full! Something told me it was the museum’s sleepover with dinosaurs rather than a large PAX. Sure enough, JJ arrived about 6:55 just as the young’uns emerged from the museum carrying sleeping bags.
Omaha devilish Weinke; run for warmth and fellowship. We must have run about 3.5 mi with a stop in Lineberger Park for SheHateMe.
Great to share a run and conversation with JJ.
Monk out
8 Showed on a chilly morning at the Fighting Yank. They were warned about a possible ruck training this am by Twitter the night before and, despite that, 2 put in some EC with 10 miles before we started. If you don’t know who those 2 were, you have not been posting enough. I gave a quick disclaimer and general theme for today.
WU: SSH, Squat, Merkins, LBCs all IC and somewhere around 11 of each.
Thang: Mosey to the track but stop along the way on the grassy hill for a little game of ” 5 or 10.” This was an “on the fly” game that went something like this. I say, “5 or 10?” and a Pax responds with his preference. He does not know if it is burpees or count off (rest). We did this for a little while and I think I was the only one who thought this was remotely humorous. Definitely, definitely, definitely will use this again. We continued the mosey up to the track for the first part of our “Ruck Training” workout. Mosey/run a lap then do 50 squats, 40 lunges, then plank. Repeat for 4 cycles. Along the way Quiche informed me the track was only 0.20 miles and that if we wanted to do a mile, we needed another lap. We did 4 anyway. Sargento started hallucinating during the second? lap-then all of a sudden…..POOF!!! something appeared on the railroad track similar to what he thought he saw…..Shortly thereafter, we see a train appear and thankfully, Tiger reminded me to salute the train-5 burpees then get back to it. We finished our 4 laps then started on part 2. Tesla gave me the Q earlier in the week and suggested we include a Tesla bear crawl which I immediately thought…..well, I don’t want to say what I thought because A) Tesla is site Q and a pretty nice guy, and 2) My M occasionally reads these BB and I don’t want to soil my pristine reputation I have established over the last 25 or so years with her. So what do we do next, you ask? We did a Tesla Sprint Slalom Bear Crawl, or TSSBC for short. This involved running across the field (approx 50 yards) and back. As Pax return to the start line, they drop into plank position in a line with space between the pax. The first guy back starts the bear crawl slalom through the returning pax as they arrive and drop into plank position. We did 2 rounds of this and probably could have done more, however time was ticking away and we had more to do. I mistakenly left out some flutter kicks at the end of each round so we added 2 rounds of flutter kicks at the end. It was at this point that Quiche inadvertently lost his key which was later found by Abba after the COT.
Next we moseyed to the wall back near the start. We correctly identified the Turd Shack on the way to the wall. The next exercise was a version of EMOM (Every Minute On the Minute). This consisted of 10 Hip Slappers (capitalized because I really like them) then run from wall to turd shack. At the 1 minute mark while at the turd shack do 10 sumo squats (or Bobby Hurleys if you preferred) and run back to wall. We did at total of 8 minutes (4 HS, 4 SS) when I posed a question to the pax-who and why was the flag erected (yes, erected Stroganoff) near the Turd Shack? Abba and Wheezy both (I think both?) correctly answered-it was a girl scout project for her Gold Award. So at this point, we cut the EMOM by 2 minutes as a bonus. We then went back to turd shack and did 22’s with LBCs and Merkins. This is just like 11’s but rep sum is 22 and count by 2’s. This went fairly quickly with the short hill. We finished with Mary with all pax leading a round.
COT, quick namorama, prayers for guys running Joe Davis Run, then find Quiche’s key-good job Abba.
Great work guys-hard to get out there in the cold. Thanks for showing up-fartsacking is overrated.
Whoopee
12 PAX posted at Midoriyama on a cold windy Thursday night! I received a bit of a challenge the night before at Forge. An unnamed PAX insinuated my Q’s weren’t that strong. So challenge accepted.
Warmup:
Don Q’s x 10ic
On your 6 for basically Don Q’s lying down x 5ic then another set of something very similar x 5ic. Your Welcome unnamed PAX!
It’s cold let’s go!
The Thang:
I got a damaged fairly weighty tire from work to keep at Midoriyama so let’s take it to our hiding spot. Each PAX numbered off. Starting with number 1 we would take turns flipping it down the road. All other PAX would run to a spot picked down the road and back then the next PAX would take over flipping. So on and so forth until we reached our destination.
Next up we hit the hill for 11’s. WWI’s at the bottom and Bobby Hurley’s at the top. NUR up the hill. Grunts and complaints started on the 2nd NUR up the hill. It was noted that the unnamed PAX was not fully stretching those WWI’s out. You vs You I guess but I felt cheated by my brother.
Mosey to the turd shack for a prison inspired workout I saw in a magazine(not while I was in prison). Partner up. P1 Wall sits while P2 does tri-dips off of P1’s knees. Do 10 each for 5 rounds.
Next P1 does a squat and P2 puts his feet on P1’s knees and does 10 derkins. Switch and do 5 rounds.
Next P1 does BTTW while P2 runs about 30 yds and back. Switch and do 5 rounds. Man that sucked!
Running low on time we headed for the turd shack near the flag.
Everyone wall sit. Starting at one end we took turns doing 10 squat jumps. If anyone gets up off the wall we start over. In hindsight I will start this at the opposite end from where I am because the wall sit really kicks in after the squat jumps.
Pledge
COT:
Announcements- Joe Davis Run this Saturday, Forge on Wednesday nights at 6:30 at Grits N Greens, The Rooster 1/20 we have 3 teams going
Prayer Request-Good news for Aerials daughter, Tooltime-Rusty has passed on, Injured PAX
Prayer
Moleskin:
Tclaps to all the PAX that came out tonight. It’s tough when the weather gets like this. Midoriyama sees the extreme’s of hot and cold but we get through it together! Good to have Wheezy out at Midoriyama! To the unnamed PAX I hope this was a decent enough workout for you!
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