F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 797 of 904)

Tophat takes the Q, not the backblast

September 2, 2017 / / 0 Comments

I asked for volunteers at The Storm for the Q.  Tophat stepped up.  As you know, he is not on Twitter so I asked for his contact  information.  I couldn’t make the post so I reached out and told him to tell me what he did and I would write the back blast.

And I quote

“5 showed up today for a nice cool misty workout –

TopHat – Q
Tesla
Wheezy
Dr. Seuss
Slim Shady

Tesla called out Dolph.  Wanted to call him the Storm Wussy when he is a no show on gloom weather.

We worked out with blocks today. ”

 

Now, being an imaginative person, I like to think they did curls, blockees x 1000, ran with them overhead for a mile, etc.  The dreams are endless.

3 Little Pigs

September 2, 2017 / / 0 Comments

So, YHC arrived early to set up coupons. No Pain Lab, due to late punt by Rudolph late last night.  Gloves were helpful in the gloom.

Disclaimer

Warm Up
Seal jacks x15
1 burpee
Dying roaches x20
2 burpees
Plank jacks x15
3 burpees
Goof balls x15

4 burpees

mosey to flag for Pledge

short mosey down sidewalk, right turn down wood trail & around back to parking lot.

3 Little Pigs (groups of 3)(2 rounds ea)
Stat 1=A) CB curls
B) B hammer curls
C) mosey/3 burpees/mosey
Stat 2=A) CB OH Tris
B) B bent kix
C) m/b/m
Stat 3=A) CB shoulder press
B) B side/front raise
C) m/b/m
Stat 4=A) CB laying chest press
B) B flyes
C) m/b/m
Stat 5=A) CB laying tri
B) B cross body tri (5 & swit)
C) m/b/m
Stat 6=A) CB rev curl
B) B side curl
C) m/b/m

do as many reps as possible, rotate when runner gets back, move to next station when all 3 have moseyed

pair up in parking lot
Jump rope
50 LBC ea
50 flutter ea
50 am hammer ea
50 Freddy mercs  ea

jump rope until partner finishes ab exercise

last thing….stay with partner…relay jump rope mosey race to light pole & back, then partner goes…winning team does 5 burpees & others do 10 burpees

Announcement <Burpee-a-thon><JJ5K><Sparky’s Adventure to Harvey Relief><Concert at 1st Pres Sept 10>
Name-O-Rama
Prayer Requests <Harvey folks> <T-Square’s M>
Pray

good amount of mumble chatter this morning. NC State vs USC battling today. ASU will have another upset over Georgia on 10 year anniversary of Michigan upset. I was complimented on my shirt. It was “the Ultimate Warrior” face paint.  I was told by Roscoe that if I wear it to Pres next Sunday morning for service by Third Day fellow, he would buy my coffee. So writing it here is a legal binding contract.

but the best part of the beat down was 11 PAX watching Linus lead 2 other PAX in untangling the jump ropes. That burned a good 5 minutes.  I was awarded my Boy Scout Knot Tying badge for my handy work. Your welcome Linus.

Good times had by all & as always, an honor to lead a SUPERB group of fellas

Game Day

September 2, 2017 / / 0 Comments

10 strong men showed in the fading Saturday morning gloom for a game day edition of The Fighting Yank. No FNG’s so a very short disclaimer and off we go. Moans were heard when YHC pulled my portable speaker out of my ride. Mosey across the street to the warm up arena.

YHC asked a few of the PAX’s favorite exercises:

Top Hat – Morrocan Night Clubs (nice try) x10 IC

Canteen – Goof Balls x15 IC (because I forgot to stop at 10)

Pockets –

YHC then stopped the proceedings for a session of everybody’s favorite Bring Mary Up. Hold 6″ and raise your legs when told. FUN!

A short lesson of how the NC State Wolfpack philosophy goes hand in hand with F3’s shield lock. “The strength of the wolf is the pack and the strength of the pack is the wolf.” We are here for each other men!

Mosey back across through the park to the track behind the middle school where the Thang was revealed.

Courtesy of Stroganoff and used with his permission, we embarked on the Wolfpack Grinder. I figured that none of the Yank regulars had ever witnessed the fury of the Grinder, so it was sure to be a crowd pleaser. Here’s how it went.

  • Prayer Squats x20 IC, run half a lap
  • Merkins x20 OYO, Prayer Squats x20 IC, run half a lap
  • Mountain Climbers x20 OYO, Prayer Squats x20 IC, run half lap
  • Merkins x 20 OYO, Prayer Squats x20 IC, run half lap
  • Mountain Climbers x20 OYO, Monkey Humpers x20 IC, run half lap
  • LBC x40 OYO, Monkey Humpers x10 IC, run half lap
  • Plank Jacks x20 OYO, run half lap (YHC forgot about the Monkey Humpers!)
  • LBC x40 OYO, Monkey Humpers x10 IC, run half lap
  • Plank Jacks x20 OYO
  • Run full lap just for the fun of it!!!

After trying to find a spot on the outside of the field to run across that wasn’t infested with fire ant mounds, YHC explained our next routine:

11’s

  • American Hammers at the start represent the beatdown the Wolfpack is going to inflict on the SC Game Chickens today.
  • Fairy Jacks at the other side stood for the weak sauce of the Game Chickens.

There wasn’t very much mumble chatter during this routine, oh well.

Fellowship mosey up to the wall for some new exercise work. Jack Webbs (one merkin followed by an air press) were kicked up a notch into the Iron Hulk (4 air presses for every merkin). We also made it an escalator going from 1 to 2, 3, 4 then 5 merkins and back down. The grand finale was 20 air presses IC.

Mosey back down to the field for Railroad Tracks. Hold low plank position in a row, the PAX on the end hurdles each man until he reaches the end, then he holds plank. We did this until everyone had hurdled 3 times.

Mosey down to where we started. YHC grabbed his speaker from the car again for one last musical interlude. If you don’t know about Bill Withers, look him up. His classic tune “Lovely Day” was played. When the chorus of lovely day is sung, the PAX performs mountain climbers. Awesome.

Finish up with the Pledge of Allegiance. AYE!

Prayer requests: Top Hat’s daughter was in a car accident, all students now back at school

Announcements: Burpeethon to benefit Special Olympics is in 2 weeks, September 16th at Rankin Lake Park. An extra driver for the Tuna 200 relay is still needed.

COT

It was a pleasure to lead you men again today. I haven’t been posting as much lately for many reasons but I appreciate our friendships and how we are always welcomed back no matter how long we’ve been out of the routine. Reach out to those men who maybe haven’t posted in a while, it may be just what they need. Until next time, Sargento is OOOOOUUUUUUUUTTTTT!!!!!

 

Lazy Q

September 2, 2017 / / 0 Comments

YHC sat down last night and attempted to plan a workout….that didn’t happen….woke up this morning and drove to Folsom knowing one thing …we would mosey….below is the best YHC can recall..

 

Warm-up:

Squats 25 single count- wait Roadie coming in hot….Moroccan Nightclubs….a lot until he starting walking towards us then……

The Thang:

LET”s MOSEY! We moseyed up to the Flag at the entrance of the park.

The Pledge was said

Throughout the beat down YHC would stop the PAX circle up and while waiting on the 6 we would do various Core exercises:

V ups, Oblique V ups right and left, LBC’s, American Hammers, Wide leg sit ups, Burpees, Merkins (for Leppard), Pretzel Crunches right and left, Flutter Kicks. These are what YHC can remember (I’m old).

Over all we moseyed 3.1 miles (at least) ….Roadie tell me you can’t do something again!!!!

We finished up with more core

Freddie Mercury’s, LBC’s, Flutter Kicks, Plank Jacks, BURPEES!, and Madden took us out with 50 squats!

YHC is sorry if I forgot something!

MoleSkin:

Job well done by all PAX today Pizza Man, Tyson and Whoopee totaled over 8 miles with the EC run to and from the AO. Madden keep pushing little man! You make ToolTime really proud! (Love that boy Sparky!)  Roadie and Huck well done I know you both used everything you had this one was for y both of you! Flush thanks for grabbing the six….Tyson way to push you’re a beast!! Pizza man thank you for always pushing me….Freight thanks for the Kiss!! (show to know folks) Gumby and Sister Act way to push guys you never give up! Leppard thanks for always leading by example and for your words of wisdom…Slaw you made today very difficult for YHC with the beat down from Thursday THANK YOU for making me stronger!

 

COT

YHC spoke about not listening to the voice in your head that says “you can’t” YHC has struggled this year with listening to it and thanks to F3 brothers has been able to get out of that mentality. We need to listen to the voice of our Heavenly Father!  To see ourselves though His eyes, we were created in His image and made to be kings of the earth!  Men we are warriors!

Prayers

Houston, Marriage (friend of Sparky), Roadies  M’s grandmother  for healing from sickness, Glenn Jackson 9yr old fighting complications from a bone marrow transplant,  brothers I know I’m forgetting some….but know that our Father is not!

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

Pub Mix

September 2, 2017 / / 0 Comments

Three manly men posted to the Pub today to  give their guns a break and work on their legs. This is what I remember…

Left turn. Cross street. Right turn, left turn at stop sign, up hill, left turn at stop sign, cross street, right at stop sign, left at stop sign, up hill, right at stop sign, up hill, left out of Su-San Farms. Cross street, right turn, throw rocks at Short Sale’s house, wind around hood then stop at sign. Cross street into Stroganoff’s neighborhood, right turn, left turn, run up his cul-de-sac and back, left at stop sign, right at stop sign, right at round-about. Left turn, left turn, up hill, right turn, down hill, up hill, right into Pub parking lot. End. 5 miles.

Great job men.

Prayer requests: anniversaries for Monk and Kilowatt, keep up the good work.

COT

38

September 1, 2017 / / 0 Comments

12 PAX joined YHC downtown in the gloom this morning. Two mornings in a row there has been a forecast of 100% chance of rain and I have signed up for the Q! Two mornings in a row there has been little to no rain. Fantastic! This being my 38th birthday the mumble chatter was strong right out of the gate. I, being a mumble chatterer myself, do enjoy it but figured I could stop it. Let’s get on with it.

Warmup:

Pledge

Don Q’s x 10ic

Hillbillies x 10ic

Goofballs x 10ic

Los slow squat x 8ic

=38

Now for those of whom were at my Thursday Q I apologize for this one. None will ever live up to “The greatest spectacle to ever be seen”!

The Thang:

Mosey to the parking deck. Mosey to the top doing Joe Hendricks on the ramps. Man that got tough on the last few! I noticed a few PAX were doing Jane Hendricks but I won’t mention any names. Mosey back down 1 level and partner up.

11’s of sort. We only used the numbers 3 and 8 and did 10 rounds. 3ic patty cake merkins or hand slap merkins where we started. Then P1 runs up to the far end of the next level to the wall and does 8 donkey kicks. P2 does the same but goes down 1 level. Return and meet your partner for another round. This time you switch which way you run. Having an odd number I jumped in as the third wheel. My group struggled a bit with the ic merkins. We had it down by round 4 but lost it again by round 6. By round 8 we had it in perfect form and finished strong! Now I’ll give my partners some slack because they have much more important things to think about like saving lives and protecting the community. I noticed shortly into this exercise that the mumble chatter stopped.

Mosey down to the lowest level doing crabwalks down the ramps.

Partner up with a different partner. P1 runs up the deck to the top via the ramps. P2 runs up the stairs and runs until he meets his partner. We did 10 patty cake WWI’s then ran back down. Switch and do it again.

Running low on time we only did 1 round of my prison cell workout. 5 Burpee’s then a wall crawl to BTTW.

Start the mosey back. We stopped at the steps near Main St for 5 calf raises on each step. Finish the mosey back.

Circle up for one of my favorites The Iron Hulk(Jack Webbs at a 1:4 ratio). Why are my hands so heavy? That’s time!

COT:

Announcements-SFN get signed up for Christmas town 5k, Burpeethon get signed up early see The Mayor or YHC, JJ5K September 23rd in Stanley, Possible serve opportunity coming up to go  help with Harvey cleanup.

Prayer Request and close with Prayer

Moleskin:

Even though I’ve been involved with F3 for several years now I still see myself as a recovering sadclown. That guy is always there nagging at me to go back to my old ways. I guess it is like sin that you always have to battle with to do better. It’s always there it just gets easier to deal with.  The best tool I have to deal with it is my brothers. The old me would not have wanted to start his birthday like this. Thanks to the guys I now surround myself with I couldn’t think of a better way to start the day. As a matter of fact I’m writing this at 3:00pm at work and that has been the best part of my day so far. Well beside my kid giving me a card she made with a gift of sky diving. I’m still deciding on whether my wife paid enough for the parachute or not! Anyway thanks to all the PAX for the birthday wishes and helping me be better than I was yesterday.

 

Double Omaha

September 1, 2017 / / 0 Comments

It seems here lately that YHC has the ability to bring the rain. Literally. The weather has been rainy the last few times YHC has led the group at Midoriyama. At first, it looked as if the rain would slack off long enough for the original weinke. As the afternoon progressed, the weather looked as if it wasn’t going to cooperate. YHC Omaha’d to a “Rainy Day” weinke and instructed the PAX to post at the picnic shelter. After YHC arrived on site, he was greeted by brother Tool Time, Def Leppard, Lil’ Sweet, and lastly, Blart (who came out of the turd shack like he was shot from a cannon). The rain was light at best, and Tool Time REALLY didn’t want YHC’s rainy weinke. YHC really didn’t want it either, so YHC Omaha’d back to the original weinke (that he left sitting on the bar back home, of course). 5:30 rolled around, so here we go.

Warmup:

  • SSH x 15 IC
  • Merkins x 3 IC
  • Staggered Merkins (right in front of left) x 3 IC
  • Staggered Merkins (left in front of right) x 3 IC
  • Werkins x 3 IC
  • Diamond Merkins x 3 IC
  • Moroccan Nightclubs x 20 IC

The Thang:

Grab the shovel flag and mosey up past the playground to long parking lot and back to the playground for the beginning of a 1/2 Murph.

  • 1/2 mile run (just completed)
  • 10 rounds of: 5 Pullups, 10 Merkins, 15 Squats
  • 1/2 mile run (will be performed at end of workout)

After the Pullups, Merkins, and Squats, YHC led the men to the parking lot for:

Route 66 Mountain Climbers IC

Next, PAX lined up on one curb for some Burpee Dans. Pockets introduced this exercise to Midoriyama a little while back. Starting at one side, perform one Burpee, then Lunge forward one step per leg, the repeat the Burpee/ Lunge cycle until PAX reaches the other side. Come back with 2 Burpees/ Lunge 2 steps. Repeat back and forth up to 5 Burpees. This one really takes a toll on the body (especially after the 1/2 Murph work). Excellent work by all PAX. They really worked their tails off. The cool temps and light rain really helped prevent any passing out/ Merlot splashing. Tool Time voiced his disgusted pleasure (if there is such a thing) with Pockets for bringing these to Midoriyama. Also a shout out to the other men- Def Leppard pushing hard to “keep that butt down” during any Merkins/ Burpees. Blart quietly keeps pushing the rock and knocking all exercises out like Floyd Mayweather on that McGregor guy (sorry Tool Time). Lil’ Sweet actually cheers any time a Burpee exercise is called! Outstanding! And Tool Time pushes hard every time he posts. No matter how tired he is, he is always slinging out the mumble chatter!

At this time, YHC spoke very briefly about Matthew 5:37 : “But let your communication be, Yes, yes; No; no: for whatever is more than these comes of evil.” As  a HIM, our word must be solid. YHC commented that it seems the value of a man’s word has diminished over time. If you say it, do it. Be the example of this especially in front of younger men who need to see that type of behavior in us. Be a man of your word.

PAX then grabbed the shovel flag and moseyed back to the picnic shelter (last 1/2 mile of the 1/2 Murph) for:

The PLEDGE, and

22 Merkins for the Veterans.

Announcements:

  • Speed for Need (sign up now. It’s going to fill up quick after this weekend)
  • JJ5K in Stanley Sept. 23rd.
  • Burpeethon Sept. 16th.
  • Dry run of the Gas House AO run. DM Pizza Man if you are interested.
  • Sparky has contacted Samaritan’s Purse about helping the victims of Harvey. Tentative date is early October. Sparky will have more details soon.

COT:

Prayer requests: The victims of Harvey in Texas and Louisiana, our Country, and a young 9 year old that Def Leppard mentioned. After hearing his story, this young man has gone through more sickness and pain in his short 9 years than any of us have in our lives combined.

Keep lifting each other up in prayer!

Thanks for the opportunity to lead! Had a great time pushing the rock with my brothers!

Slaw

 

 

Rain

August 31, 2017 / / 0 Comments

So the forecast from the weather man was 100% chance of rain. Which means 50% real chance. Many, I believe didn’t even set their alarm clocks. 5 other men posted to see what I would look like at 37 for the last time. They were rewarded with the greatest workout in F3 Gastonia history. I mean this workout was insane! Some would use words like awesome, unbelievable, ridiculous, mind blowing, and mind numbing. People were laughing. People were crying. Burn boot camp shut the doors, turned off the lights and went home. Someone died and someone was born. Street lights went off in the dark. Roosters crowed even though it wasn’t time. Flowers bloomed. There was a partial lunar eclipse and a full solar eclipse all at the same time! We saw trains but they made no noise. The grass was wet but dry to the touch. There was a fire but it didn’t burn. I mean it was crazy.

The Thang:

I’ll never tell. Show to know!

COT:

Pledge

Announcements- SFN sign up, Burpeethon-you better be there!, JJ5K in Stanley, Possible trip to the gulf to help out

Prayer Request- Wet Nuts friends Son, Those affected by Harvey

Mental Toughness…

August 30, 2017 / / 0 Comments

14 warriors posted for a Pizza Man Q on mental toughness.  Today felt a little different at Midoriyama with the humidity and heat down.  17:30 hit and  it was time to get this thing rolling.  With no FNG’s, still a short disclaimer due to some injuries at Midoriyama over the past weeks.

Warm-up:

Seal Jack X 20 IC

Don Q’s X 10 IC

And now to get the mental toughness started…

10 burpees OYO on every minute X 5

Thang:

Now with the heart pumping lets mosey to the soccer field but remember 5 humpees at the speed hump.

Circle up for some Tabata work:

The PAX were to perform each exercise for 30 sec. and then go to the next.  We did this for 3 sets.

Exercises were:

Merkins(Regular, Wide, Walking Hand)

Squat to calf raises

LBC’s

With that complete, lets go…mosey to the hill at the dog park for a little TRIPLE NICKLE.  PAX were to run the hill, at the top perform 5 American Get-ups(We aren’t Turkish) then run back down and do 5 WWI sit-ups.  With it being called TRIPLE NICKLE, that means repeat for 5 times.  Good work men…this is when mental toughness was needed.  QIC explained that when your body is saying I can’t or wants to stop, that’s when you need to tell yourself you can and to push!!! Look around at all the HIMS around you and feed off of that.

Lets keep that heart pumping…mosey on to the playground for some more Tabata work.

This time the exercise were:

Pull-ups

Windshield wipers

Planks(Rows, Alt hand lifts)

We modified to 2 sets due to time

With around 6 minutes to go lets mosey back to the flag for real mental toughness.  With your body worn from the previous 40 minutes, tell your body to push and you can do it!!

That’s right…circle up for 10 burpees OYO on every minute X 5

Time!!

Much respect to Oompa Loompa for posting for the COT…Get better brother!!

Pledge

Announcements:

  • SPEED FOR NEED- Nov.25th
  • Burpeethon-Sept. 16th
  • JJK5- Sept. 23rd
  • 50 mile Relay Dry Run- Sept. 30th (Tentative)
  • Giving Help to Houston after Harvey- 1st week in Oct. (Sparky will post more info.)

Prayers

Good work men!! Way to be strong and push through!!  As I mention throughout the workout, the reason all the HIMS post is to not only better themselves but be there to push each other.  Just remember going forward that when you think you don’t have it in you, dig deep and tell your body you can!!!

Until next time Pizza Man is OOOOUUUUUUTTTTTTT!!!!

 

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