Fitness, Fellowship, Faith

Tag: F3 Gastonia (Page 17 of 22)

Sleep walking downtown

First, congratulations to the Toronto Raptors for a hard earned championship.   Second, my last memory early Friday am was the championship trophy being hoisted in the air.   A little later I was awoken from my slumber by none other than Gastone calling my phone to say hurry up.  Thank goodness for that or I would of completely fartsacked through my first Q downtown in quite sometime.   The time was 5:13 to be exact.   Somehow we pulled up at the Pavilion just in time.  5:30.  Let’s start

Disclosure – Side note – YHC looked around and noticed that the Pax was strong and figured YHC may be the weak link.   Come on Q power, don’t fail me now.

The Pledge

Warm up

SSH x 20 IC

MNC’s x 20 IC

Merkins x 20 IC

LBC’s x 20 IC

The Thang

Mosey towards the fountain, left on Main, left on Marietta, stop at the bridge

Lunge walk across the bridge

Mosey down to the courthouse

Stop for some dips at the fountains –  x20 IC, count off 12 strong in the gloom, rinse and repeat dips

Mosey to the back lot behind the County Police Department and Pair up

Bear Crawl 1,2,3:  Partner A bear crawls to the left median, while partner B performs exercise, think it was 100 squats, 100 big boy sits ups, 100 plank jacks

Meander across the street for the crowd please’r

11’s – Run up the stairs and in the upper parking lot perform  a Sister Act exercise of squat + high knees (don’t remember the name),  run down the other set of stairs back to the bottom lot for some Merkins.

Complete flutter kicks while waiting on the six.

Once everyone was done with 11’s, called out flutter kicks IC.   Went to 50.  Probably wasn’t fair to those that had been completing while waiting on the six.   It kicked up the mumble chatter, which was super.

Back to the stair case for some calf raises x20 IC, rinse and repeat a few times.  Think it was at this point that Easy Rider had some cat calls from some women walking into work.  We have been graced by the presence of a local legend and did not realize it.   Next thing we knew, there was probably 35 women lined up watching him and us complete.  Think that made their Friday morning.   YHC can only imagine what the crowd may of been if Whoopee had not fartsacked.

Mosey back towards the start.  Let’s stop at the bridge and bear crawl across.  Again, some strong mumble chatter, however this group of #hims was determined and finished strong.

Get back to the pavilion – TIME.

COT

A number of upcoming events, F3 dads, Convergence and another relay

Great work men.   Everyone moved the rock.  I appreciate the push (it was much needed).

Happy Father’s Day to all.

Chad

Run Etuor

Disclaimer:

Pledge:

Announcements:

6/22 Tubing event

6/22 – F3 Dad’s / Gashouse

6/29 – Convergence Gashouse

Concerns:

Oompa Loompa and family

Summer Vacations and Graduate’s

Roscoe’s family friend Heather / Loss of son and mother

The Thang:

Run route backwards.  373.22% elevation difference.  Oompa and myself with some great mumble-chatter, hoping the buzzards were not circling for us.

Aye….Linus

 

I can take a hint

After a small showing for Prison Break yesterday, YHC was confident that today would produce a better turnout. Well, I was wrong. I’m beginning to think Folsom just don’t want to post at my Q’s. I’m not going to take it personal by no means, after all, we are talking about Folsom.  That being said, 4 HIM are ready to clock in.

Warmorama

SSH, Gravel pickers, Hillbillies, all x10 IC

pledge

thang

short mosey to the tennis courts. Q calls four corners. This is a pretty well known routine, but I made some changes. Mosey to corner 1 for 10 Merkins, then continue the full lap around the tennis courts. Once you arrive at start, 5 burpees. Mosey to corner 1 for 10 Merkins, continue to corner 2 for 10 Merkins and 20 squats, then finish the lap back to start. 5 burpees. Mosey to 1-10 Merkins, 2-10 Merkins and 20 squats, 3-10 Merkins and 20 squats and 30 LBCs. Finish the lap and grab 5 burpees. Continue the order up to corner four adding 40 American Hammers. Grab 5 burpees and make a final lap around the courts. Line up for some screw you buddy or whatever you call it. PAX calls an exercise then mosey a distance while the rest perform said exercise AMRAP. This routine went a total of 8 rounds with 8 different called exercises. I know seal jacks, Michael Phelps, mountain climbers, SSH, dying cock roaches, penguins, and a couple more. Time.

Announcements: collection for supplies for Ignited Minds(Pizza Man)

COT: Oompa’s family, graduating seniors, each other, Rockabilly’s friend with CF

YHC took us out in prayer

 

Rockabilly, runner in the making

Another great morning to log a few miles at Prison Break. As usual, Volt was on his route prior to anyone else arriving. YHC honestly thought it was going to be just us two, but Oompa didn’t let me down as he pulled in. Just as time hit, Rockabilly drives up. There were no Ruckers this morning, only runners and run/walkers. I was made aware that Rockabilly had been running more during today’s post. He has really come a long way in a short time. Way to push him a little more Oompa. FOLSOM PAX have mentioned it many times how Rockabilly keeps pushing out there. Great work brother!

Pledge

announcements: Tuna 200 team signups,  toy and supply collections for Ignited Minds to Pizza Man

COT Oompa’s family, Rockabillys friend with CF, each other

YHC took us out in prayer

Let’s go to the track

Friday afternoon I posted on Twitter that there would be no weinke, no plan, no burpees, etc.  This was true until just before the workout.  Roscoe texted me he was going to run some EC before at 0545 (8 miles)….no way, I thought.  Actually, if I had woken up in time, I might have joined him but I did not….left it to Whoopee and Monk.  I did get to the Schiele in time for some EC Rucking just after 0600 and this allowed me to formulate my plan for the bootcamp.

Good crowd showed for Painlab and the Bootcamp.  Let’s get after it.

Quick warm up that included some SSH’s IC and Imperial Walkers IC….Short Sale decided to join us after his own EC.

Tiger took the Painlab group and YHC took the bootcamp group.

As we jogged out of the parking lot, Linus and Trivago were coming in from an EC mosey…..lots of EC today.

The Thang

We moseyed to the track at Grier from some in cadence reps and running as follows:

But first there was a train…..5 burpees OYO….so much for the no burpees

15 Merkins – 25 LBC’s – 15 Squats – Run half lap

15 Merkins – 30 LBC’s (oops) – 15 Squats – Run half lap

15 Merkins – 25 LBC’s – 15 Squats – Run half lap

15 Merkins – 25 LBC’s – 15 Squats – Run around track to the picnic table area

15 Dips – 10 Derkins – on track 20 lunges (per leg) – run lap around back to picnic tables

Rinse-Repeat two more times

10 Workins – 30 Flutter Kicks – 15 Monkey Humpers – Run half lap

Rinse-Repeat two more times

25 Moroccan Night Clubs – 25 Freddy Mercury’s – Run half lap

Rinse-Repeat

Mosey back to the Schiele – Time’s up

Good work men

Several prayer requests/announcements/name-o-rama

5 for Coffeeteria at Union Diner

I attempted to keep the workout moving, get in both some serious reps and add enough cardio to make it a struggle……it was a struggle for me.

As always, thanks for the opportunity to lead.

Until the next one….Aye!

Stroganoff

Get yourself some skillet

We stayed in the circle the entire time.  no running at all, not even a mosey.  thats right TopHat – no running – although I did see TopHat going for a jog after the bootcamp and Dirt did some mile prior.

 

alot of SSH, we tried to do merkins a few times, however, I could not remember how to count.  Also, we did one set of SSH silently.  Few lunges, bear crawls, squats, planks, mike tysons, few ab exercises and found out Time Frame loves oblique crunches.

Prayers

Many pax lost loved ones or had many medical events – prayers to all

What happens at Neverland stays in Neverland… Or did it really happen?

Sort of like if a tree falls in the woods and no one is around to hear it, does it really make a noise?  I did not do well in Psych 101, however, the PAX on this bright Monday crushed it.  Knowing that those that did Mt Mitchell the previous day did not arrive home till late, I assumed they would be no shows.   Was not sure how many had hiked so had two weinke’s in mind.  The PAX was nine strong, so I went with option B.

Normal disclosure

The Pledge

Warm Up

  • SSH’s x 30 IC
  • MNC’s x 20 IC
  • LBC’s x 20 IC
  • Merkins x 10 IC

The Thang

Mosey to the park; at the entrance stop on the hill; feet up on the highside

    • Big Boy sits up’s x 25 IC
    • Flutter kicks x 25 IC
    • American hammers x 20 IC

Mosey to operations maintenance command center parking lot

    • Rinse and repeat the above – sit ups, flutters and hammers

Mosey to little kids playground between ball fields

    • Rinse and repeat the above – sit ups, flutters and hammers

Mosey down, around and yander to the bottom of the parking lot by the big playground

Partner up for Bear Crawl 1-2-3

    • Partner A bear crawl to first light and back while Partner B completes exercise (100 merkins, 200 squats, 300 LBC’s)

Quick 10 count

Next up the Suicide – Editors note – not sure why these aren’t incorporated more often into workout routines.

    • Sprint to first light and back, then first island and back, 2nd light and back and then 2nd island and back
    • Plank it up, right arm up, left arm up, recover
    • Rinse and repeat
    • Mumble chatter started in between a lot of deep breaths

Mosey to shelter

    • Step ups x 30 OYO – 15 per leg
    • Dips x 20 IC
    • Rinse and repeat

Mosey to playground

    • Pull ups x 10
    • Merkins x 10
    • Rinse and repeat

Getting short on time, Bernie Sanders up to the top of the parking lot (Feel the Berne!)

Plank it up waiting on the six

Mosey to the park the entrance stop on the hill; feet up on the highside

    • Big Boy sits up’s x 25 IC
    • Flutter kicks x 25 IC
    • American hammers x 20 IC

Jailbreak to the start at SnoBalls – Time right on schedule at 615

Upcoming events

  • Belmont 5k with SFN
  • Memorial Day Murph
  • Monk’s going away gathering on 5/31

Various prayer requests

So many guys getting after it and showing big time results.  This F3 thing really works.   If you haven’t Q’d lately, pick a AO and get on the list.

Always fun and a honor to lead.  Thanks all

Turtleman

Substitute Q @midoriyama

9 men made it to Midoriyama this afternoon for a load of fun.

Warm up :

SSH 15 IC

DON Q’S 15 IC

MERKINS 15 IC

LBC’S 15 IC

Mosey  to playground for 5 pullups, 15 BBoy situps, 20 Squats  ×3

Next mosey to lake side of park at top of hill for a bucket full of fun

Stopped half way for some abb work while we wait on six.

At top of hill everyone does a called exercise (shoulder ) while one person carries 2 buckets of water halfway down hill to line and back up, once up he then calls next exercise.  This was done until each pax made it to line and back

And then mosey back up to ballfield steps for some calf work .

5 calf raises on each step,

once at top plank on six.

Back down and 15 SSH IC, Plank Jack’s 15 IC , MT Climbers 15 IC

This was done 3 times as I recall

Mosey back to start to finish off with some Iron Hulks, 1 merkin 4 airpresses all the way to 9 sorry Slaw ran out of  time

 

MOLESKIN

Get uncomfortable it makes  you Stronger in so may ways . We don’t mind this discomfort while working out we should apply this to the rest if our life …

PRAYER REQUESTS: those that are dealing with lose , illness,  and just in need of a brother to EH them one more time …

 

 

 

Big Enos, thats Watts Up!!! a back blast parallel

okay guys, here is how the story unfolds……Smokey and the Bandit

(excerpts from Wikipedia)….Wealthy Texan Big Enos seeks Coors beer for refreshment.  He and his son Little Enos have sponsored a racer in Atlanta’s Southern Classic and they want to celebrate in style when he wins.  They find local legend Bo ‘Bandit’ Darville at a roadeo (not spelled wrong, check it out) at Lakewood Fairgrounds in Atlanta and offer him $80,000 to pick up 400 cases of Coors beer in Texarcana, Tx (the closest place it could legally be sold at the time) and bring it back to Atlanta in 28 hours.  The Trans Am was purchased by Bandit on an ‘advance’ of the offer money.

a parallel……..if you will.

Big Enos, I mean Watts Up seeks 4 (now 5 due to birth of granddaughter) cases of Coors to celebrate his Painlab AO Site Q inauguration.  He has given us an $18 advance on a semi-used wheel barrow with a semi-flat pneumatic   We have until 07:54 to return with his brew.

Disclaimer:  As I stand amongst the Pax in a red polo and straw cowboy hat I feel an extra sense of urgency to exclaim that I am not a professional.  Not sure I even did that correctly.

Warm Up:

SSH – 25 IC

LBC – 15 IC (I think)

Squats 10 IC

Pledge:

Painlab off with Hippa, Bootcamp grab the Trans Am and follow me.

1st Site:

Schiele Woods / Bridge

The Germans ain’t got Nothin to do with It.

Sheriff Branford tells Sheriff Justice the fact that he is a Sheriff is not ‘germane’ to the situation.  Justice responds, ‘the Germans ain’t got nothin to do with this’

The Thang:  11’s Merkins / Burpees

There are two bridges and as such we can complete a loop while performing 11’s.  The first bridge is Merkins, that bridge I ‘want’ you to do Merkins (Germane).  The second bridge is Burpees, here you can perform whatever exercise you think or interpret that I called (Germans).

Stopped about 1/2 way thru for time.

Sounded Taller on Radio:

After Justice knocked Branford off the bridge into the water he told the 6’5″ Branford he thought he sounded taller on radio:

The Thang:  Stretching

Runners Stretch – for an amount of time

Standing side stretch – for an amount of time

Seated Twist – for an amount of time

We found two cases of Coors beer and rapidly transported these by hand to the thirsty Painlab crew above.  With Trans Am leading the way off we roll to the church to pick up Frog.

2nd site:  Church

The Thang:  Bouquet Toss

Perfect balcony with stairs adorning both sides set the perfect setting for the Bouquet Toss.  The one who catches the bouquet gets to sit that exercise out.

1st Toss:  10 Burpees, 2nd Toss:  30 Merkins, 3rd Toss:  50 LBC’s, 4th Toss:  50 Squats

The Thang:  Ultimate Bouquet (Ultimate Frisbee with a bouquet of flowers)

Formed two teams, using toilet paper as our goal lines, I could have played better if I wasn’t laughing so hard.  Gold Digger joined us for a minute before continuing his ultra marathon.

Collect another case of Coors and off we go to the Choke and Puke.

3rd Site:  The closed Hillbillys dubbed the Choke and Puke

Diablo Sammich: 

The Thang:  Partner French Fry’s – 25 count

Nice Ass: 

The Thang:  Toilet Paper Chase

After Justice emerges from the can taking a squirt, he exclaims that the waitress who retrieves the toilet paper in his glasses has a ‘nice ass’.  Therefore:

Each pax places 4 strips of toilet paper in their pants.  No rules, pax chase each other down trying to take each other’s stash while guarding their own.  When you are empty do 25 LBC’s, load up and go again.  I barely got finished explaining the rules when Montross had me stripped before I could run.  25 LBC’s later I’m stuffing my pants to go again.

Junior:  It’s a football game Daddy, can we watch”?

The Thang:  Toilet Paper Hurl, Quarterback/Receiver/Defender

Plank (QB) or squat (Receiver and Defender) for 30 seconds, receiver go out for a pass, defender you should know what to do, QB hurl the toilet paper as hard as you can and see if you can get a long tail drag.  I was defending Montross.  He caught a roll of toilet paper with a Haley’s comet tail before I could even jump off of the line.

Collect our case of Coors and mosey, quickly as it is now 7:45.  Now, we have an issue.  Time to return Watts Up loot is 7:54 and we have one more stop to make.  With Trans Am in low gear Stroganoff and Monk ran ahead to find our last case of Coors.  Unfortunately we did not have time to get to know Frog personally in the Park as I had some very special exercises planned that would make one blush.  We’ve now got 3 cases of Coors with two at the house.  By calculations we have less than 6 minutes to make it from Lineberger Park to the Schiele hauling a booty load of Coors in excess of 100 lbs. and by now a choking and puking Linus.

Summary: I think we made it back at 07:57, a full three minutes behind schedule.  In the movie Bandit was about to give up as Snowman barreled through the gate with 10 minutes to spare.  Luckily Watts Up was sidelined doing some ridiculous lean and hang exercise so I declared that we arrived on time even though we didn’t.  Sort of a draw, but now Watts Up has offered us double or nothing to go to New England to pick up Clam Chowder.  Details to come, maybe.

It should be noted that Stroganoff pushed the rock extra hard today, I felt humbled that Monk and Top Hat would humor me on a run chasing for Coors beer, if you ever want to measure where your athletic skills stand try to guard Montross in football or ultimate bouquet, and JJ is always great with whatever ridiculous suggestion I am always suggesting.

Announcements:

Belmont 5K (Speed for Need) 5/25

Gastone Hike, 5/26

Monk / QSource after Coconut Horse

Keep on look for next Rice N Beans events, should occur monthly, bring your kids

Monk’s Farewell party (5/31?)

Concerns:

Many Pax are battling concerns right now, proms and graduations and friends and family travels.

We got to acknowledge Rudolph as the original Painlab Site Q, VooDoo who’s first post was in November 2018 has taken command of Bulldog AO, Stroganoff with regards for Hippa’s contributions and our F3 region, and inaugurate Watts Up as the Gashouse Painlab AO Q.

Many thanks to Hippa and his Painlab leadership, I will simultaneously miss your partnership in Gashouse endeavors while looking forward to working with Watts Up.

Setting up this event I was nervous on Saturday morning at 0600.  I’m thinking what if this, what if that?  I decided to move full speed forward and I’m glad I did.  I had a blast and I think all others did as well.  We blended a great theme with a full rounded workout.  Inching for time we hauled 100 lbs. of block for nearly a mile within 10 minutes.  I was spent, and my time on the couch Sunday reflected that.  Thank you for your support and humoring me.  Even if it was not well received I never knew, let’s just keep it that way.

Until we beckon for the Clam Chowder my friends………Aye

Was it as good for you as it was for me?

Ok, so most of you know that I’m not exactly “creative” when it comes to my Qs, but most of the time they deliver. That being said, after learning about the sweet hill over at the Walmart annex of Folsom, I’ve come to love the triple nickel! Where’s the hill downtown? You might ask. Well, there’s not really one. YHC made one. Before I get down to the details, I just want to say, thank you men for coming out to support not only me, but the great AO of Downtown!

Warmorama

SSH, Toy Soldiers x10 IC…….mosey

Thang

YHC took the long route to the infamous parking deck. Once we arrive, I call what’s about to take place. I ask if all were familiar with the triple nickel, most understood and the rest figured it out quick because QIC is on the clock. Not having a hill, I’ll use the parking deck. Triple nickel is called. 5 jump lunges(each leg) sprint the flats and nur the ramps of the parking deck to the top. Plenty of mumblechatter was heard, but all complied. Once at the top, do 5 jump squats. No, you’re not using the steps, you’re gonna mosey back down to start the long way. Repeat 4 more times to complete the nickel. YHC not ready to chill calls a mosey about 2 blocks to the next round of entertainment. Partner up, P1 performs exercise AMRAP while P2 performs said exercise. Round 1, high knees run a distance and back and partner  amraps Imperial Squats. Flap jack, round 2 buttkicks and low slow squats, round 3 high knees and calf raises, round 4 buttkicks and Toy Soldiers, round 4 nur and monkey Humpers. (Downtown favorite when backed up to Franklin BLVD) Plank for the six, 3 second recover. Let’s mosey. Mumblechatter, “we just did that). No time for it, we Headed back to start, we halt at a wall for some wall sits adding a March IC for who knows how many reps, too much mumblechatter to concentrate. Mosey back to start. Q asks Island to call an exercise while the Q’s phone was retrieved from his truck. I could hear “thank goodnesss” when LBCs were called. Finally, I call Sister Act to count off 22 Merkins for the Vets.

time!!!

Pledge

Announcements; Mt Mitch Hike Sunday 0530 at GSM. SFN Belmont 5k Nect Saturday, Memorial Day Murph at Martha Rivers(other AOs closed

COT; Gastone’s family, Pizza Mans family, Watts Up, Turtlemans friend, each other.

YHC took us out in prayer.

Just want to say that you men and the relationships and fellowship experienced in this group have been extremely appreciated! All men need this type of environment to coincide with life to make it not only easier, but to also feel like they’re not going through life alone. The mumblechatter and trash talk doesn’t cost anymore and it’s beneficial to get up before daylight and become a better Man. Thank you for what F3 and especially the Gastonia region has done being a part of my life.

MW Out

 

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