F3 Gastonia

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Tag: F3 Gastonia (Page 15 of 22)

Red on both Ends

August 12, 2019 / / 0 Comments

Gold Digger originally had the Q for Mt. Hollywood this morning but he had a last minute schedule change and asked YHC to take it. I agreed and started to develop my Weinke. I wanted to give the proper beatdown without having the complexity of a Short Sale workout (because, let’s be honest, my mind isn’t as developed as well as the former weasel shaker’s). I took to Twitter and Slack for inspiration. I came across the recent “7 albums in 7 days challenge” that many of our PAX have been participating in. I came across a few posts of Whoopee’s favorite band- Rush. He’s the one who introduced many of us to RED BARCHETTA. That’s all I needed for inspiration.

As the PAX were circling up, Broke asked “before I get outta my truck, how many burpees are we doing?”. I told him somewhere between 1 and 300. It won’t be THAT many.

Warmup:

  • SSH X 10IC
  • Gravel Pickers X 10IC
  • Low Slow Squats X10 IC

PLEDGE

Thang:

Mosey out of the school parking lot and through the light at Hawthorne. Right onto Mt. Glendale street. Right at the end of Glendale to the back parking lot of Second Baptist Church. YHC already had the cones set up at 100, 75, 50, 25 and 10 yards for Red Barchetta.

  1. 100 yard sprint to end cone then 100 SSH (single count). Sprint back. Plank for the 6.
  2. 75 yard sprint then 75 mountain climbers (count right leg). Sprint back. Plank for the 6.
  3. 50 yard sprint then 50 LBCs (single count). Sprint back. Plank for the 6.
  4. 25 yard sprint then 25 Merkins. Sprint back. Plank for the 6.
  5. 10 yard sprint then 10 Burpees. Sprint back. Plank for the 6.

After a quick 10 count, mosey to a smaller section of parking lot for escalator Burpee Dans. PAX perform 4 lunges then 1 burpee until they reach the other side. On the way back, lunges stay the same, but burpees increase by 1. We went up to 5 burpees, then back down to one. Mumblechatter was pretty nonexistent except for a few unfavorable statements directed at the Q.

Last on the agenda was a rinse and repeat of Red Barchetta. The PAX were thrilled to hear it! Checking the time, I decided to cut the reps in half at each station. All the guys pushed through like the HIMs that they are. We then moseyed back to home base. With just a couple minutes left, a couple rounds of Mary.

Broke called Flutter Kicks- 15 IC

Sister Act called Dying Cockroaches- 15

Tiger called American Hammers-20 or 25 IC. Sorry, I forgot.

Time!

Announcements:

  • Pizza Man’s 2nd F event at Rankin Lake park from 10:00-14:00. Sign-up at the pre-blast link he posted on Slack. 8/17
  • 9/11 Stairclimb on 9/14.
  • Stop Soldier Suicide 5k/ 10K Speed for Need Event 9/21
  • JJ5K at Stanley Common Ground (trail run) 9/28
  • Ragnar on 10/5
  • Tuna 200 on 10/25-10/26
  • BRR Ruck is happening. Check Whoopee’s post on Slack about a meeting coming up.
  • Already looking ahead to next year for P200 and the Colonial 200.
  • Christmastown 5k. Sign up soon. This race usually sells out by September.
  • Shocker is putting on a Golf fundraiser for “Promise for Haiti” that he’s involved with.

Prayer Requests:

Def Leppard’s M is having surgery in September, F3 Guts (Connor Wise) is battling Crohn’s disease, teachers and students going back to school.

YHC took us out in prayer.

NMM:

I really didn’t have any words of wisdom or encouragement for the guys this morning. As I was riding to Mt. Hollywood, I was listening to the radio and heard the speaker say “the three words that all of us need to hear and want to hear from someone else is- Don’t Give Up.”. There are many people throughout history who made an impact on all of us just because they didn’t quit. I’ve had many of my F3 brothers message me or talk to me and give that very encouragement to me the past few days. To every one of my brothers, I want to thank you for  your friendship and the brotherhood that cannot be replaced. All of you have inspired me and motivated me to be a better Husband, Dad, Son, Brother, Friend and Christian. I hope and pray that I can return the favor to all of you guys. I’m honored to be part of the Gashouse Brotherhood!

SYITG,

Slaw

P.S. Ask Tesla about an upcoming x-ray that Sister Act will be getting soon. It seems like some cutting edge medical science to YHC!

Forrest Gump 76 on Avon St.

August 3, 2019 / / 0 Comments

August 3 has been a significant date my entire life.  My Father was born on this date in 1943.  Today is his 76th birthday.  Being the first August 3rd without him, I requested the Q at Gashouse not really knowing how it would go.  Late yesterday, I attempted to put together a weinke for the workout but was unsuccessful.  I decided to see how it would go.

No FNG’s.  Short disclaimer.  Let’s do a quick warm up.

38 IC Side-Straddle Hops (A multiple of 76)

Dry Rub takes the Painlab group and the bootcamp group heads off with YHC.

Quick Stop at the flag out front for the pledge.

The Thang

Before this moment, I really wasn’t sure what we were going to do.  I stood there briefly and realized I had to head back toward Lineberger Park for a workout I have not done in a long time…the Forrest Gump.

Off we went to run to East Garrison Baptist Church parking lot for some exercises as follows in multiples of 76:

38 Merkins OYO

19 Squats IC

38 LBC’s OYO

Mosey to Hillbilly’s Parking lot:

38 Merkins OYO

19 Squats IC

38 LBC’s IC

Mosey to the upper side of Lineberger Park past the railroad track to Avon St (I’ll explain why later) and over to the step area where fans/parents used to sit and watch baseball on the old field (where I played machine pitch and little league baseball).  Exercises as follows:

Dips IC X 38

Step ups IC X 38

Flutter Kicks IC X 38

Rinse & Repeat one more set of each

Mosey down through the park to the Flag Circle area from some quick partner work:

Partner 1 does exercise while Partner 2 runs up the path to the top of the steps at the Pool and back.  This is repeated until each person had performed 304 Freddy Mercury’s.  (Harder than expected for YHC)

Time to start the mosey back to the Schiele.  Next stop back at Hillbilly’s for another round of exercises:

Derkin’s IC X 19

Dying Cockroaches  IC X 19

Monkey Humpers IC X 19 (Rear to the road)

Mosey to East Garrison Baptist Church for the final round of exercises:

Merkins IC X 19 (No elevated spots for Derkins)

Dying Cockroaches IC X 19

Monkey Humpers IC X 19 (Rear to the road)

Box Cutters IC X 19

LBC’s IC X 38

Final Mosey back to the Schiele.

Final wall sits including some air presses IC X 38.

End of work.  Met back up with the Painlab group.

Several announcements:

BRR Rucking Group; Q Source on Sunday’s at 0730 @ Coconut Horse & Crossroads; 9/11 Memorial Climb on 9/14; One year anniversary at Mt. Hollywood on Monday.

Several Prayer Requests

The Moleskin (A very impactful day for me)

Whoopee posted he would be rucking at 0600 for some EC so I decided to join him.  I rolled in at about 0555 to find Whoopee, Roscoe, Watts Up, Voodoo & Boudin ready to ruck.  Off we went.  I have ran and rucked many miles of EC from the Schiele over the last 4 years over many different routes.   I was not leading the route today but as we turned back toward the Schiele from Bojangles, the lead guys decided to turn left on Avon St (just above Lineberger Park).  During the last 4 years, we have never turned on Avon St.  My Dad grew up on Avon St directly across from Lineberger Park and grew up walking across to the baseball field and played throughout his youth.  I told Boudin that my Dad grew up there but really didn’t realize what had just happened.  Why today?  As I brought the group out to Garrison Blvd for the bootcamp, something tugged at me to go back to Avon St, again, something I had never done during a workout at the Schiele.  Frankly, I got chills after the workout when I had time to reflect on what just happened.  Maybe my Dad was looking down at us, hopefully smiling as we went through exercises in multiples of 76.   If he was, I’m sure he laughed at our rear facing the road monkey humpers.

I’ve had a lot of great and very impactful days and workouts with F3 but today was near the top of the list.  I felt a lot of support and inspiration , especially just after the workout as I exchanged words and hugs from several of the PAX.  Thank you.  It’s been 11 months since my Dad’s passing and it is still something I think of daily.  You men have helped me every single week for the past 11 months.

Thanks for the opportunity to serve.

Until the next one.  Aye!

Stroganoff

Mt Hollywood from the HIP

July 30, 2019 / / 0 Comments

The site Q Tiger asked for a volunteer to Q on Saturday, this PAX had nothing better to do on a Monday so I raised my hand.  Couple pax got some EC.  Had a new comer (defector) from Metro – Pillager – moved to the friendly confines of Gaston County.  Mostly due to the fact he has heard wonderful things about F3 Gastonia (not completely true).

little warm up – MNC,  a leg stretch, 6 burpees OYO.  Mosey.

Mosey to Brokes Wall.  Plank, inclined plank.  inclined shuffle. step ups.  Mosey

Lunge walk, big boys, tiger squats, Mosey.

Wall squats, Mike Tysons, stupid shuffle, rockys, six shooters with sound affects.

Mosey to the start for 5 more burpees, and some stretchlite.  Pledge

Pretty good mumble chatter, hope we did not scare off Pillager.  Always a pleasure.

 

Prayer Requests

  • Red Ribbons Ms family – Grandfather is not doing well
  • Pax – JJ, Tophat, Rhodie, Huck, Gump, Tyson, Wojo and a smudge on his hand (tiger kept the list on his hand – claims he has moved and cannot find his index cards)

Announcements

  • Tooltime going away party – at the Sargentos August 3rd – please RSVP ASAP
  • August 17th for Pizzamans relatives – walk/run Rankin Lake
  • September 21 – speed for need stop solder suicide.
  • September 28 – JJ 5K – trail run in stanley- SA looking for Sponsors
  • ragnar and tuna coming up
  • Next week is the 1 year anniversary for Mt Hollywood – big show would be nice to support all the effort that has gone into this AO and a thanks to Tiger for leading here.  Also, Tiger will be the Q.

KISS workout

July 29, 2019 / / 0 Comments

Keep it simple stupid.  Thought about just humping it for 4 miles at a good pace but 5 minutes in I realized that would be pretty boring.  We got to Gastones hill and humped it up the hill.  on the way back down we did 5 merkins at every driveway.  We humped it up the hill, across Union road, down past the school and over to Robinwood road.  Along the way we stopped and did some Merkins, some Squats. . . then some more Merkins, and some more Squats.  We got to the Vet hospital and did some more Merkins.  Then at the Pharmacy parking lot we did some heel raises on the curb.  Then down union, through the neighborhood, back around and to the Sammich shop for COT.

kept it simple.  We hustled, we squatted and we did merkins.  At one point Voodoo may have wined about the pace.  Oh, and there was some conversations about septic tanks.

DFQ.  SYITG

HP

My Winkie Has a First Name

July 16, 2019 / / 0 Comments

Welcome to Gaston Counties most elite premier excellent amazing foremost exhilarating bootcamp AO, THE STORM.

Boudin finishing some EC Ruck sacking  – right up to the wire.  Pax are rolling in, including Shell Shock – who is no longer an FNG, and back for more even after witnessing the mess that was Slaw at Mt Hollywood.  Sargento did not have an FNG like he promised, although he later mentioned his FNG as Shell Shock who was an FNG Monday.

Lets Roll.

SSH, MNC, Arm Circles, Burpees, Mosey

Stupid shuffle, tiger squats, big boys, Plank, Mosey

Dippity Dips, Step UPs (Anchorman, Hayzus (originally from Ohio or the Buckeye State), and myself discussed what exactly a Buckeye is and how it is not scary at all.  Then Anchorman pointed out there is a delicious chocolate desert called a buckeye – ask him for the recipe(also, the Wright Brothers are from Ohio – they also left that state to discover flight in the Carolinas)) whilst we discussed the pax continued to enjoy step ups – I finally let them know we need to do other exercises and they all grudgingly agreed to move onto six shooter abs.  Moses gave a 10 count.  We then moseyed.

Mike Tysons, Step back lunges, oblique crunch (also a good look when trying to impress your M) and extended Freddy Mercurys Mosey.

Plank, Jump UPs, Merkins, Mosey

One more round of Stupid Shuffle.  10 more burpees from SA, 20 Squats from Moses, 10 Flying Squirrels from Shell Shock. Mosey to the flag.

Few minutes of stretching.  Time.  Pledge.  Broke took us out in the BOM or COT

Announcements

Dred and Dark Helmet will speak at Sargento’s Rotary Club a few Thursdays from now. Lunch at the downtown Gastonia Rotary Club – meetings are held at the Conference Center.  Contact Sargento if you are interested in attending.

Also, the Sargento’s will be hosting a going away party for the Tool Time’s August 3rd.  Contact Sargento for more details.

Bridge Camp first part of August – Talk to Anchorman if you are interested in volunteering.

Folsom 2.0 Saturday at 7 am

Prayer Requests

Slim Shadys family friend new baby had died.  The family originally had some trouble getting pregnant and when they were finally blessed tragedy struck.

Slim Shadys and his M will also be welcoming their 4th child soon.  Congrats and prayers especially after witnessing what their family friends are going through.

Lin Ham and her brain tumor

Breaker has some family members with illness, 3 members of his church are deployed, and Sarina’s girlfriend is on a trip with westward bound.

No Title

July 12, 2019 / / 0 Comments

7 PAX showed for a Pizza Man delivery at the famous Midoriyama.   It has been awhile since I had Q’ed due to the Rock Pusher’s of F3 Gastonia and how hard it is to get on the schedule.  17:30 rolls upon is so let’s begin….

Warm-Up:

SSH X 25 IC

Don Q’s (My brother TT’s fav) X 10 IC

Then I asked Oompa, Forward or Reverse??  He stated Reverse so it went like this(Thank goodness he did)

The Thang:

Run to the playground:

5 Burpees

10 Pull-ups

15 Merkins

20 Squats

Rinse and Repeat 5 times

Run to the Dog park hill for Triple Nickle:

5 WW1’s

5 Turkish Get-Ups

5 Times

Run to the smaller soccer field for 11’s:

Hand Release Merkins

Run across the soccer field

LBC’s

NUR back across

Mosey back to the Flag for some Mary

TIME!!

 

Great work by all…It was nice to Q again!!  Along the way we discussed that the PAX that we haven’t seen or heard from in awhile, that we as F3, need to reach out to them.  For those that don’t know, this goes a long way for people!!!  You never know what someone is going through and by you reaching out it could mean the world to them!!   Thanks again and it’s always an honor to lead a great group of men!!

 

Until next time Pizza Man is OOOOOUUUUUUUTTTTTTTT!!!!

1000 Reps Part Two

July 11, 2019 / / 0 Comments

A little over 6 months ago, YHC was convinced by his 11 year old son to go with him to do a workout with a crazy group of HIM’s called F3.  My life has been improving ever since. Today was a tribute to that horrible, yet awesome day Q’d by Sister Act.

Warm Up

  • Not today not enough time

The Thang

  • Mosey to the lower lot.
    • 10 Merkins
    • 20 Hillbillies
    • 30 Squats
    • 40 Imperial Walkers
  • Mosey to far corner of the lot
    • 10 Big boys
    • 20 Flutter Kicks
    • 30 LBC’s
    • 40 Mountain Climbers
  • Mosey to Corner of lot
    • 10 Wide Arm Merkins
    • 20 Hillbillies
    • 30 Jump Squats
    • 40 Imperial Walkers
  • Mosey to farthest corner of lot
    • 10 Big boys
    • 20 Flutter Kicks
    • 30 LBC’s
    • 40 Lunges
  • Mosey to first light pole and reminiscence of when YHC was completed dead – yet Swimmer pushed me for the 5 more burpies.
    • 5 burpies
  • Mosey to next light pole
    • 10 Merkins
    • 20 Hillbillies
    • 30 Imperial Walkers
    • 40 Jump Squats
  • Mosey to next light pole
    • 10 Big Boys
    • 20 Dying Cockroaches
    • 30 LBC’s
    • 40 Moroccan Night Clubs
  • Mosey to next light pole
    • 10 Merkins
    • 20 Squats
    • 30 Hillbillies
    • 40 Imperial walkers
  • Mosey to Flag
    • Pledge
  • Mosey back to first light pole
    • 10 Big Boys
    • 20 Dying Cockroaches
    • 30 Flutter Kicks
    • 40 Lunges
  • Mosey to next light pole
    • 10 Merkins
    • 20 Hillbillies
    • 30 Squats
    • 40 Imperial Walkers
  • Monkey Humpers as Hacksaw and Volt drive by to go to work
  • Mosey to next light pole
    • 10 Big Boys
    • 20 Flutter Kicks
    • 30 Dying Cockroaches
    • 40 LBC’s
  • Mosey  next light pole
    • 10 SSH
    • 20 Hillbillies
    • 30 Imperial Walkers
    • 40 Squats
  • Mosey to the last light pole
    • 10 Merkins
    • 20 Hillbillies
    • 30 Squats
    • 40 Imperial Walkers
  • Mosey back to start

In all we ended up with 1200 reps in a little over a mile, with a few burpies and monkey humpers trickled in. Thank you to the men of F3 Gastonia and Folsom. You are making YHC stronger in fitness and mind every day.  It is truly an honor to be apart of such group of HIMS.

Announcements

  • 2.0 Workout on the 20th
  • Tronmoss 5k 21st

Prayer Request

  • Bedpan’s mother
  • Rockabilly
  • Big Pappy’s family
  • Montross’s mother

1 Thessalonians 5:14 – “And we urge you, brothers and sisters, warn those who are idle and disruptive, encourage the disheartened, help the weak, be patient with everyone.”

Big Pappy

 

 

 

 

Plan “B”

July 11, 2019 / / 0 Comments

Few weeks back I was at Snowballs for one of Gold Diggers 7 Q’s.  He gave us a choice of plan A or B.  We got the A but he did mention B was 6 trips on Gastone’s Hill.  Let’s give it a try…..

Pledge

Warm up: 5 burpees, 10 Merkins, 20 SSH

Mosey to Gastone’s Hill stopping at every other street light for burpees, merkins, and Squats

Gastone’s Hill:

Trip 1: run to top of hill stopping at each mailbox for 1 burpee – LBC’s at top while waiting on 6 – 25 more LBC’s once everyone arrives.

Mosey back to bottom – 10 count – repeat

Trip 2: partner up(just to have that him beside you for motivation) – Nur up the hill stopping at each mail box for 1 squat – at top Merkins while waiting on 6 – 25 Merkins once everyone arrives.

Mosey back to bottom – 10 count – repeat

Trip 3: Run up the hill – flutter kicks until the 6 arrives – 25 flutter kicks once everyone arrives.

Mosey back to bottom – 10 count – As a group we decided to count the mosey down as a trip, so there is our 6 trips (HaHa)

Mosey to the Dollar general parking lot for some core:  Freddie Mercury’s x15 , Dying cockroach x 15, LBC x15, Micheal Phelps x 15

Mosey to old Harris Teeter for some wall sitting: both feet on ground for a 20 count, cross right over left for a 20 count, and cross left on right for a 20 count.

Recover and head out to the parking lot for 1 round of 4 corner light poles: first corner light pole 5 burbees, 2nd 10 squats, 3rd 15 flutter kick, and 4th 20 LBC’s

Mosey back to Snow balls and time.

Announcements: The Climb Sept 14, and F3 dads event in July

Prayer request: Clavin’s family members, Drone request related to his business, and my family

Thanks for the opportunity to lead!!

 

Until next time

EZ RIder out

Just A Bunch Of Runners

July 9, 2019 / / 0 Comments

PrisonBreak was full of PAX wanting to get better. It was fairly cooler this morning yet the humidity hit after a mile or so in. Today brought  out a few men from across the river. There were no ruckers this go around, all runners, joggers, and interval trainers. Many miles were logged and even Dr. Seuss was sweating. Good work men.

Announcements:registration for  XMas Town 5k, Tronmoss 5k July 21,

COT; Montross’s Mother, Family in high shoals who lost daughter in river.

Pledge

YHC closed us in prayer

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