Fitness, Fellowship, Faith
Hello everyone,
we are excited to be kicking this off again this year after a year away. The dates for the workouts are as follows, with the Qs.
June 19 – The Fighting Yank – 07:00 – Gavel, Bubba Sparxxx, Nutria
July 17 – Gashouse – 07:00 – OPEN Q (Need some dads)
August 21 – Folsom – 07:00 – Ball Joint, Purple Haze.
This will be separate from the regularly scheduled workouts. Bring out the kids and we will have a great time. Snacks and drinks provided by YHC.
GrowRuck is coming (? some time in August if I remember correctly)-get signed up then show up for some EC with your ruck. Every Saturday we will have a few options. Today it was GasHouse and The Yank. We did similar workouts and the focus is more on ruck exercises and less on mileage with the ruck on. Both are important, but the mileage with the ruck takes a bit of time and this workout is meant to get you (un)comfortable with your ruck and exercises that maybe we don’t work on as much with regular boot camp stuff. HIPAA took The Yank and I had GasHouse this week. Below is what we did at GasHouse. HIPAA probably did something similar-we discussed briefly earlier this week.
WU: 10 reps each X total of 4 sets: ruck military press, bent row, upright row, squat. At the start and between sets we did 25 big boy situps (total 100). WU over, we grabbed the toys out of the truck and went into the woods behind the Schiele. Today the toys were a 40# sandbag, old bicycle, and wheelbarrow with 80# weights in it. We got to the bottom of the hill in the woods and dropped the toys, made a few laps with lunges, bear crawls, short mosey then picked up the toys and did a few laps up and down the hill. At the top we did some squats and Merkins. We eventually did some Bear with Me: ruck on and do an exercise with 20 reps after bear crawling about 10 yards. The exercises were Merkins, Squats, Mtn Climbers, Flutter Kicks, and Upright Rows. We grabbed the toys and headed back to start.
This was a good start but definitely needs to grow in intensity and duration. I think we did about 40 minutes total. Honestly, I thought I was going to spew Merlot. My twins graduated high school today and last night we had a little celebration with some friends.
I guess I could have picked a better weekend to start this but sometimes you just have to say Nut Up or Shut up….
Gentlemen-
We have an opportunity to prepare for GrowRuck in Charlotte schedule for the weekend of August 6 which is really just over 2 months from now. A few of us have been talking about this and it’s time to nut up or shut up. It starts this weekend, 5/29/21 at GasHouse. All you need to know is we start at 0600 and will go for approximately 50 minutes. It will involve weight (bring your own) and be a mix of boot camp stuff and PainLab stuff but no likely running. Future NUOS workouts and locations will be determined at a later date.
And yes, there will still be GasHouse starting at 0700 with coffeeteeria to follow. Remember, nut up or shut up. I’m talking to you.
Whoopee
GrowRuck is coming to our back yard this Summer. Weekend of August 6 will kick off GrowRuck in Charlotte. Weekend will consist of 2nd F event Friday the 6th, convergence boot camp Saturday morning, Grow School later Saturday morning, and then the Ruck event launches at 6:00 Saturday evening.
This is a great opportunity to attend leadership training, get to know Pax from other regions, and challenge yourself by taking on a task that maybe you’re a little unsure if you can complete. Growth does not happen without stepping out of your comfort zone and challenging yourself. Yes, it will be difficult, it will be hot and humid, but that part will only last a few hours, but the benefit of the weekend can impact your life and the lives of those around you every day (virous leadership).
If you can’t participate in the ruck event, you can register for and attend only Grow School.
We should be able to send 20 Pax from Gastonia Region. There will be training throughout the next few months to get an idea of what to expect. Register at Growruck.com
Step up men!
Tiger
Okay guys round one of our blood giving was a huge success, collected 33 units if memory serves. We have another opportunity to give on Wednesday, June 16 from 1:30 – 6:00. The site this time will be at Tech Works in Belmont, which is in the same building as Primal Brewery. Address is 52 Ervin Street, Belmont, NC 28012.
Registration is on American Red Cross website, but you have to be very specific in the search criteria to find the drive. When you search for the drive, type ” FThree Gaston” in the search field. You will not find the drive if searching any other words. Drive is open to M’s and 2.0s.
Blood need is critical, this is a great way to show leadership.
Site Q’s. please pass this along, and specifically mention the search criteria.
Tiger
Grab your 4 man team, a ruck sack and some weight and lets throw down a few miles!
Launching from Primal Brewery at 0900 on 5/22/21 four man teams will navigate their way to six checkpoints before circling back to the finish at Primal. At the start you will receive a team packet containing addresses of the checkpoints and a picture of the “thing” you need to find when you get there. With your team phone take a team selfie with the “thing” and text it back to YHC. Now move on to the next until you hit all six. Oh wait… There will be something for your team to complete at each check point before you move on. More on that later.
Once you find all six checkpoints get your team back to Primal to the finish line.
FACTS:
Estimated mileage ~ 12 miles by road. (If you are creative it should/ could be less.)
Estimated time ~ 3 hours. Back in time for lunch and a beer.
PACKING LIST:
Rucksack – Team must carry 100# minimum in rucks. This does not have to be an official GoRuck rucksack. Grab any backpack and throw some weight in it. Don’t have a backpack? Still no excuse. YHC has three loaners if you need one!
Smart Phone – for navigation and picture check ins.
FNG / Kotter – Bring em out!
This starts at 0900 so you can still post at your favorite Saturday AO. Come hit the Fighting Yank or our brand new, yet to be named “Bulldoggish” workout.
Sign up link will be posted soon.
See you there!
BOS
I’m getting some questions about the PT Test and what that may entail for tomorrow. I should have shared this before, so my apologies.
From there, boot camp and pain lab will fellowship mosey to Grier Track for the event which will be times and consist of:
In total it will be 2 miles and 1000 reps completed for time.
Pain Lab – due to various injuries or physical limitations you can modify as needed. This is a You vs. You, so the only “requirement” if there is any is the next time we do a PT test, you remain consistent to measure progress (unless rehabilitated and then you up the challenge to the above).
Suggestions for mosey can be: walk, jog, run, skip, bear crawl
For the exercises do the primary unless physically unable then modify as needed using the suggestions or your own:
Event will last 45 minutes at which point time will be called. Upon completing the full test, record your time. If time is called, record where you are at the time.
Goal is to perform the best you can and then we’ll revisit another time or two this year to measure your progress.
Let me know if any questions.
Short Sale
For years now, the Tronmoss 5k has been a staple on the local F3 calendar. Well, except last year. It is THE premier 5k event held in Dallas NC before 8 am and each time is a little better than before. This year will be no different.
Opportunity – My friend Nick aka 4-Leaf called me while I was driving to the beach last week and told about a sad story of domestic violence where a guy shot his wife in the head and killed her in front of their teenage daughter late last year in Pitt County.
Story:
https://www.witn.com/2020/09/21/pitt-county-man-charged-with-estranged-wifes-murder/
Some HIMs from F3 ENC and their local FiA are raising money to help out the daughter through the Love Shouldn’t Hurt 5/10k on 4/17 and he asked if I could help spread the word and get some guys involved.
Event link:
Solution – I am Qing this years Tronmoss 5k as a virtual opportunity to participate and help out. We are adding a 10k this year too! You can choose to run a 5k, run a 10k, or ruck a 5k. A $10 donation is encouraged to participate (of course, NOT required!…F3 is free). It will be held during Crossroads at 6:30 am, starting and finishing at Ingles in Dallas, NC.
Option 1 – You can register officially here for the Love Shouldn’t Hurt 5/10k event here: https://checkout.square.site/buy/LBEQSD5RYGGRWLCBLY5X4I6H
Registration includes a commemorative patch. Simply register and add your F3 name as well as F3 Gastonia. Nick will send your patch to me amd I’ll distribute them. They will look good on on ruck bag or if you collect patches (it’s a rucker thing). 4-Leaf donated the patches and is giving 100% of the patch proceeds to the cause. Even if you dont want a patch, you can register to donate and just note you don’t want the patch.
Option 2 – I will also gather cash donations at Crossroads Sunday 4/18 and donate them.
Love Shouldn’t Hurt patch
The weather is getting warmer and I sense you boys are ready to get after it, more than you already are. So beginning tomorrow, I’m asking you to simply perform 1000 Burpees per day. Oh wait – that’s April Fools day – just kidding. Seriously then, lets avoid that confusion and we’ll begin Saturday, April 3rd with each week to begin a new challenge which as the title suggests you Name It and Claim It. Now I’m sure some of you are skeptical after all, I did create the Strides of March which had most that participated confused until after they completed it. So if those guys trusted me to post – ALL of you can participate in this challenge. Yeah, yeah, get to the point.
Some of you are scratching your chin and wondering, not so hard. It really isn’t because this is a You vs. You challenge. You name the reps you want to do but you need to do them every day. So if you want 10 a day – that’s 70 for the week. If you want more, get some. Again, this is You vs. You, so no batflippers to keep up with or measure yourself. All I ask is you execute proper form. So no neckies, no pulses, no vibrating arms – this is a full push-up – reference here.
Next is the accountability portion – if you want to participate, go to the Slack first_f_channel and indicate you accept the challenge (HC, thumbs up, whatever). By the end of each day, you need to post on the Slack channel that you completed your challenge (the Claim It portion). I’ll monitor and keep an accurate count. One more thing that you might wonder – what if I challenged myself to do 50 merkins/day and during my F3 workout, we did 25 merkins – am I halfway there? Since I consider this a challenge, officially the answer is “no” but we’re on the honor system, so count it however you like – I’m only setting the parameters for you to get a little better than you already are.
So You vs. You – Name It and Claim It, begins Saturday, April 3rd with Merkins for 7 days – proper form – post each day when you complete the challenge.
Here is the plan to start to revamp this for the 2021 season.
On April 10, starting at 10:00am, get with your buddies and 2.0s or come on out if you don’t have children around or period. Show up with your pals to an AO near you, wearing your F3 shirts, a trash bag and picker in hand and start picking up trash. If you want to go to Bulldog, go. If you want to go to The Yank, go, Folsom, go….
Again, the plan is to just pick up trash for an hour or so to support our local areas that are free of use to us and leave things better than we found them. We can also do some marketing for F3. My thoughts on lunch are to pack it and eat with your shorties and enjoy some time with them or go to a local joint and support a local business. Its a win win for everyone.
Come June, we will start our weekend workouts again. We will travel around to the Saturday AOs (Gashouse, Folsom, The Yank) and put the kids thru some torture. We will work June, July and August. If you are interested in leading a portion of the workout, let me know. I am looking for two dads per Saturday.
On another note, If you have something you want to do, put it out there. If anyone shows up, have a blast. If not, you’re going to have fun with your shorties anyway so there is nothing to be lost.
Wojo has posed the idea of a day at Midoriyama where he can take the 2.0s out for a sport workout to get the kids active and moving and the Dads can attend the workout and the M’s can get a break from everyone. Look for some more on that idea (potentially).
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