Tag: F3 Gastonia (Page 14 of 22)

Amongst the F3 Gastonia community the AO known as Midoriyama has a reputation.  Notorious or Glorious – only way to know is to show.  I have been to most of the AOs around Gaston County (even Qued a few) and others out of Gaston County.  This boot camp however beats a HIM down.  The exercises are the same, the duration is the same, I believe it is the HEAT that gives Midoriyama its reputation.

On this addition of Midoriyama 12 brave HIMs (no more)  stepped out into the Heat (97 degress with moderate humidity).  SSH and MNC in cadence.  Mosey to where a group of nameless bat flippers were doing some things for a round Monkey Humpers, Merkins and Flutter kicks.  Mosey down soccer arm trail aka the blue trail aka the soccer loop for some fun in the woods.  My M found no tics later.  A few stops along the way for burpees, merkins, squats, lunges, global warming (all accounted for).  Mosey to a turd shack, not the turd shack but a turd shack for some six shooters.  Mosey to the playground for 3 sets of 5 PullUps, 10 merkins and 20 lunges.  Mosey to the turd shack for the stupid shuffle, no, not really, at this point YHC was soaked thoroughly and to be honest I was also spent.  Lets stretch out the last 15 minutes by stretching out during the last 15 minutes (I felt great the next morning by the way, maybe we should stretch more).

NO ONE ELSE was here other than those listed in the pax list and YHC for the Q.

Prayer Requests

Def Leppards Wife

Hucks Family

Mt Hollywood prayer list

Kotters

Announcements

Some AOs are getting some new Site Qs,  volunteer yourself to Q before you are voluntold.

Sept 21 Stop Solider Suicide 5/10k- also Freight has the Q at the Yank that day at 7

Sept 28 JJ5k

Ragnar Next Month

Shout Out to:  GoldDigger and the cats from his F3 team that crushed the BRR – nice work men, way to represent

Also, GoldDigger promised to make up for the easy boot camp that was today on Thursday 9-12-2019

Thank you Blart for letting YHC lead

Nice crowd, beautiful morning, two minutes, one, start….

Disclaimer:

Warm Up:

SSH – 20 IC

LBC’s – 10 IC (got bored)

Merkins – 10 IC

Painlab’s got Bondo, Bootcamp with me.  Up to FPC parking lot at the bottom of the steps leading to what is affectionately known as The Pad.  I did a VQ at Painlab a few weeks back.  With this opportunity for Bootcamp I planned on a continuation of that Q today.  It was Coors time, it was early but the Pax were thirsty.

Stations:

Curls x 25 (w/block) Some may have done without block, which may have looked silly

Heels to Sky x 20

LBC’s x 25

Squats (w/blocks) x 25

Merkins (on block or not) x 25

Flutters x50 (sgl. count)

Overhead Press (w/block) x 20

Block or dumbbell walk (Up steps to Pad and back)

When finished with full round mosey hard to bottom of Pad drive, up and down the steps, rinse and repeat.

Did this 3 times

Weinke was still loaded with pain, but I modified to save some energy

Hold’s:  I wanted to get some additional running in for the soccer arms (which includes me) so we did some holding stations.  Split group into two (3 each).  Group 1 runs length of building up hill to other portico, turn and come back.  Group 2 holds a pose, sort of like the boy band group on the Geico commercial that does not dance.

Round 1 – Feet at 6″

Round 2 – Al Gore

Round 3 – Plank

Mobile Stations:  Split pax into 3 groups.  Station one is the mobile or relief station.  Here you do 100 sgl. count Flutters and relieve station 2.  Station 2 is doing amraps SSH.  When they are relieved they go to Station 3 which is amrap Merkins.  Rinse and repeat twice.

Believe it or not (fine don’t believe it) that was about it.  The stations took a chunk of time and were just as awful as they sound.  The Coors was consumed in full, some wooziness but we Ubered back and arrived one minute late.  It was my pleasure boys.

Announcements:

Rotary Pavilion Fundraiser and Chili Cook-Off.  Timeframe has a recipe that will win it all, bathroom needed

Upcoming events:  (check these for accuracy please)

9/14 – Stair Climb (see Roscoe or Whoopee)

9/21 – Stop Soldier Suicide

9/28 – JJ 5k

10/5 – Ragnar

Upcoming Gashouse Q’s – JJ (9/14), Hushpuppy (9/21)

Prayers / Concerns:

Bondo and family

Timeframe and family

Working partners with health issues

HushPuppy’s Pastor with health issues

Plegde

Warm up:

burpees x 5 (train)

SSH x 10

Merkin x 10

Mosey the long way to the parking deck, stop and plank for the six about half way there.

I think I hear another train 5 more burbees – continue on to the parking deck

Now for a few trips up the stairs and back down:

9 of the called exercise at the bottom, run the stairs for 11 at the top -stairs  back down to the bottom (plank, LBC, or squats until six arrives back at the bottom)

Burpees

CCD

Sumo Squats

Oblique  crunches (right side bottom & left side at top)

Merkins

Mtn Climbers

Bobby Hurleys

LBC

Flutter kicks

Change it up a little – run each level to the top and back down the stairs

Change it up yet again (boy time went by slow this morning) – run stairs to top touching every step, lunge walk the top level to second set of stairs and back to the bottom -Bernie Sanders the bottom level to start

rinse and repeat

rinse and repeat

Let’s take one more trip to make is an even 14 -run stairs to the top, touching every step, walk to the second set of stairs and Bernie Sanders back down to the bottom.

Start mosey (the long way)back to start, stopping at the benches for some dips x 10 and squats x 10 – continue mosey, stopping at the wall near bridge for some wall sitting (right leg on left for 30 seconds and left over right for 30 seconds)

OK 6:14 -mosey turned into a jail break ( I believe i was in the lead until i had to stop at my car to get my phone) before Stinky bird, Gump, and Buckeye blew by

Announcements:

BRR ruck is going on as we speak

9/11 Mem. Stair Climb on 9/14

JJ 5K

Stop Soldier Suicide 5K

Prayer request: spoken and unspoken

Out with Prayer

Thanks for allowing me to lead you all this morning!  Much needed…….

EZ Rider

Yes, fall is near. The temps are cooling and the PAX are starting to come out more. PrisonBreak, this morning, was a sign of that. As usual, Volt was on the course early. Hacksaw was spotted on the way into the AO.  Gumby, Broke, and sparky are all in marathon training so they hit the route prior to check in.  0530 hits and no FNGs, so QIC heads out for a few miles. All PAX returned accounted for and miles were logged.

It was a great day at Folsom this morning. We celebrated Pearl Jam’s birthday by wearing silly birthday hats and enjoying our time together.  Also an older gentleman and his dog just hung out with us for the work out. He was sitting there reading a book or magazine. I can not imagine what is going through his head as the mumble chatter was strong this morning especially with Allen Tate and Sister Act.

Warmup

• Some Cherry Pickers
• Some Don Q’s

The Thang

• Mosey to the lower shelter for some intervals.
• The interval time after each exercise was based on how long it took Nothin to solve the Rubik’s Cube after being mixed up by a PAX member.
  • Set 1
    • Step Ups
    • Merkins
    • Big Boys
    • Jump Squats
    • LBC’s
  • Mosey to the end of the lot and back
  • Set 2
    • Step Up’s
    • Merkins
    • Morraccon Night Clubs
    • Jump Squats
    • Lunges
  • Mosey to the end of the lot and back
  • Set 3
    • Step Ups
    • Merkins
    • Jump Squats
    • Mountain Climbers
  • Mosey to the end of the lot
  • 20 Squats
  • Lunge Walk to the Street Light
  • 20 Squats
  • Lunge Walk back to start
  • 12 Burbees for Pearl Jam’s birthday

The Playlist

• St. Elmos Fire – John Parr  *Windmill was into this one.
• House of the Rising Sun – The Animals *Nothin’s Favorite
• Werewolves of London – Warren Zevon *Nice howling Stogie
• Take on Me – a-ha *Bedpan hit that high E5 note – impressive
• Belshazzar – Johnny Cash *Tator Hole knows good music
• You’re The Best – Joe Esposito  *”Put him in a body bag….” Volt smiled
• Footloose – Kenny Loggins *The Pax were into this one a little too much
• 9 to 5 – Dolly Parton *Nice eye roll Sister Act
• Jessie’s Girl – Rick Springfield *Allen Tate had his own version
• When Doves Cry – Prince – *Interesting takes on Prince by Bedpan

Announcements

• JJ 5k
• 5k for Vets
• 9/11 Stair Climb
• Christmas Town 5k
• BRR

Prayer Request

• Kids going back to school and Teachers
• All Pax

Moleskin

The Rubik’s cube today represented our lives for those of us that are Christians. We are all mixed up and not in order. We pray, repent, and ask for forgiveness and it is always provide. The time it takes for us to ask for forgiveness may vary, but we are always set anew if we repent.  We then sin, get everything mix up again and repeat the cycle.  We need to always continue to get better,  be better and strive to be like Jesus.  We will never achieve perfection, but we can not stop trying.  As Paul wrote in 1 Corinthians , “Be imitators of me, as I am of Christ.”

John 1:9 – “If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness.”

A special thanks goes to Windmill from F3 Burlington. He was a pleasure to meet and we hope to see him again next time that he is in town.

Big Pappy

Disclaimer:

Pledge:

Warm up:

SSH’s – 23 IC (no idea why)

Squats – 20 IC

Flutters (I think) – a number IC

YHC is tired from all of that 1/2 mile I put in as EC arriving a bit early today.  I don’t feel like runnin, Watts Up, how bout’s you take the guys on a mosey.  I’ll hang out here for awhile.

As the plan was building I felt my challenge was to recruit as many BC pax as possible since numbers can vary.  The Pax showed, and what an intimidating group it was.  Watts Up left me with a pack of beasts too boot.  Once we rid ourselves of the runners we unloaded the Pilot weighted down with non potable Coors blocks.  I had a couple of 25 lb. weights to boot.

The Painlabber’s were quick to help me in my initial start up efforts as the wind and my own lack of guidance slowed me a bit in getting us started.  Many thanks to VooDoo who apparently has music on demand.

The Thang:

Stations:

Initiate each request in stations, slow mosey to middle of parking lot to get in 10 Monkey Humpers in between each one.  Three rounds finished.

Flutters x  50 sgl. count

Heels to Sky x 20

LBC’s x 25

Squats (with block) x 25

Merkins or Merkins on Block x 25

Block Curls x 25

Overhead Press x 20

Block Walk

Slow Mosey to bottom of Schiele trail, coupons in tow.

Bottom of Hill:

Dora 1/2/3

Partner up.  Mosey part way up hill, drop and give us one burpee.  Back down and relieve your partner who is doing:

100 O/H block press

200 block curls

300 O/H block tricep push (modified to 200)

Clavin was performing a mosey NUR which I modified for all.  Walking uphill backwards was a great audible and smoked those non usage muscles

Dora 2:

Got to get our legs in gear.  Same exercise just 200 block squats

Mobile Stations:

Station 1, Pax does 100 flutters and relieves Stations 2 and 3.

Station 2:  Amrap Freddie Mercury

Station 3:  Hold 6″ until relieved

As we were within shouting distance of parking lot we stayed in the woods until about 1 minute ’til.  As we emerged watching Watts Up smoke the Bootcamp the sweet chime of bells rang as we struggled to get the blocks back to the Pilot.

Time:

Announcements:

Monday, Sept. 2 – Labor Day, Murph, 7:00 Martha’s, Defib Q

BRR – 1st weekend in Sept.

9/11 Stair Climb – Sept. 14th.

Upcoming events, 5K for Vets, JJ 5K, Ragnar should get us through 1st week in October

F3 GSO needs 3 BRR runners, financial assistance avail (may even pay you to run)

Prayers/Concerns:

Dry Rub – Stepmom

Bondo – Friends and acquaintances

Tophat – Mother

For the kid’s and teachers returning to schools

Q fail as I did not get additional information on Vespa.  I do hope he returns and I saw Bondo talking to him for awhile so maybe he has info as well.

Honored to lead today, it was my first Painlab Q.

Linus

11 PAX avoided the fartsack at this mornings. We ran, walked, and/or rucked. We all got better because of it.

Announcements

• JJ 5K
• Christmas Town 5k
• 2.0 Workout at the Yank

Prayers

• All PAX
• Kids going back to school

Disclaimer:

Warm Up:  

SSH – 20 IC

Merkins – 10 IC

Squats – 10 (I think) IC

Pledge:

Mosey: 

Crosswalk between Grier and FPC, jaywalk to get to the stairs, guess we were excited.  FPC, building affectionately known as The Pad.  Borrowing a page from Gastone’s playbook we were stationed at the top asphalt parking area at The Pad.

Modified 11’s:

Run down to 3rd lightpole on the drive and do 20 squats, back up to station; drop and perform one merkin, back up and down the stairs with one merkin.  Set of 21’s I suppose you could say.  Did this for a certain amount of time, did not finish but occupied large amount of time.

All Flutters:

3 stations.  Station 1 is the mobile.  Pax 1 completes 100 flutterkicks.  Pax 2 at station 2 does amrap merkins.  Pax 3 at station 3 does amrap merkins.  Pax 1 relieves Pax 2.  Pax 2 relieves Pax 3.  Pax 3 goes to station 1 and completes 100 flutterkicks.  Continue on……………  The amrap part was supposed to be merkins, squats, SSH and just continue in that order.

Hushpuppy a bit woozy from headrush, back to Painlab………….then there was two.

Stationary/Run:

Partner one holds plank while other runs up steps to the Pad while Partner two holds certain position.

Round 1:  Plank

Round 2:  6″

Round 3:  Al Gore

Run:

Approaching 7:45 ‘ish, off for a mosey run to the Garrison/New Hope stoplight, turn from there and head back to the Schiele.  Arrive Schiele at exactly 8:00.

Announcements:

Rankin Lake – Run, ruck, etc. event – 10:00 – 2:00 Sat. 8/17, Pizza Man for details

Painlab – May still need Q for 8/17, hit Watts Up up for details

Gaston Residential Services (GRS) – fundraiser (Casino style), Friday 8/23 – see Rudolph for details

Concerns and Prayers for: 

Pizza Man

Dry Rub and family (M in hospital for bronchitis)

Rudolph (friend with mass on kidney)