Tag: F3 Gastonia (Page 8 of 22)

No FNG’s, quick disclaimer and pledge…..

Warm Up:

SSH:  My favorite I suppose, about 20 IC

LBC’s:  Another favorite, about 10 IC

That’s enough, Double Stuf is foaming to beat these Pax into early submission.

The Thang:

I borrowed a page from Roscoe’s playbook from his Perfect Form Q.  Disclaimer, if you do not want to get hurt then do not take a page from Roscoe’s playbook.  Well, too late for that as I type here in continued misery, I’m still sore.  I make the Scarecrow in Dorothy’s Wizard of Oz look like he walks straight.  We moseyed up to the back of First Presbyterian.  Here in his original Q Roscoe taught us how to perform a proper lunge.  So, in practicing this endeavor we lunge walked the entire distance, best we could lowering each knee to the pavement.  Some mumblechatter ensued during and after as we moseyed to the Pad (building at the top of the hill).  Continuing in Roscoe’s perfect form Q we…………..

Merkins:  15 merkins (hands shoulder width and straight, elbows straight back towards feet), mosey down the hill and back, I chased ’em all.

Big Boy Sit Ups:  20, Full down, Full up, use core to lift not momentum, mosey 1/2 way down hill and back, I chased ’em all.

Squats:  25, Full down, thighs parallel to ground, use back of heels to lift, we may or may not have run again, do not recall.

Mumblechatter was in full and rare form.  I almost hated to call this next exercise.  I learned it from Def Leppard and what I now recall I learned was how awful it really was.  I think this is also dubbed a lazy Dora.

Partner Up:  Merkins/Squats/LBC’s (100/150/200).  Partner 1 does 10 merkins while partner 2 holds plank, rinse and repeat to 100.  Squats, 15 each while partner 2 holds an Al Gore.  LBC’s, 20 each while partner 2 holds feet at 6″.  Pax looked great while I downed a bottle of pedialyte.  Next chapter.

We are actually starting to burn some time here (and Linus) and it was already around 7:35.  I told the Pax a story about my oldest daughter.  She recently graduated from App State.  Due to many life conditions we had been behind in getting the next chapter in our lives started.  Without knowing what steps would unfold next, we ended up moving her out of her apartment in Boone, NC in the last week of July as her lease was up.  As things turn out, and this is for the best; we finalized her admission into grad school back at App State.  To make things better (as opposed to living alone) a room became available in her old apartment as one student elected to stay at home due to Covid.  Long story short, we moved her stuff less than three weeks later back into the same apartment.  I thought it would only be special that I share that wonderful experience with the Pax.

First, drive to Boone, run back up the hill at The Pad.  Grab 3 coupons of anything you find.  Place them at the top.  We’ll do 3 burpees and run each coupon down the steps (as she was on the 2nd floor) and run back up the steps and rinse and repeat.  Once the three coupons are in the car we run back up the hill and (well, down the stairs, it’s not perfect you know).  Take each coupon, 10 CDD’s and run them back up into the apartment, one at a time.  All said, the move was a bit more hectic but we got the idea.  Mumblechatter was great at this point.

Slow mosey back to the top of FPC and we followed Watts Up back to the Schiele.  Finished with a short round of 7 for 7 ab exercises as Rudolph gut pummeled me on flutters.

8:00 and time

Announcements:

Annihilation Workout at Gashouse, Aug. 29

JJ 5K – Sept. 26

Mt. Mitchell Hike – Sept. 27

Prayers and Concerns:

Les Nesman and Wife

Kids and Teachers and School

F3 Cash in Fort Mill

Short Sale

Allen Tate

Double Stuf / Dad

T-Square

Sister Act / Daughter

F3 Gashouse Operation ‘Grumpy Old Men’ officially soft launched on Saturday March 7 at 07:00 at the Schiele Museum.  This new concept, a walking only AO was an idea that took wings a few months back amongst several Pax using coffee and eggs to nurse off some  recent Gashouse Bootcamp and Painlab woes at the Union Road Diner.  Having noticed some Pax that continue to post while on the IR simply modifying and coupling that with recruiting a targeted group of HIM’s that are not going to be BC or PL junkies, we are hoping to expose additional men to the second and third F’s where we can enrich the lives of new Pax and in turn learn from them.

Roscoe had our Bootcamp Q and Tube had Painlab.  Bandit and myself were watching over the slowsey mosey.  We started off with the pledge, announced our disclaimer and off we go.  As we strode away into the sunrise we could already hear the pain being inflicted in the warm up upon the poor souls who chose not to join our group.  Off to Grier we rolled.  Six PAX total, two fng’s, two Kotter’s and two co-Q’s.  F3 Gashouse, please welcome or welcome back to our group:  Jester, Waterboard, Warden, and Toad, all respect.

The Thang:

Mosey

We walked around Grier track 7 to 8 times.  I’m not sure of our official tally but think we were a 1.5 to 2 mile range, most likely a PR for all of us.  As it turns out, the Grumpy Old Men moniker is just a notion.  These guys were anything but grumpy and the laughs and mumblechatter simply meshed.  I was curious how this whole morning would go, but as I looked at my watch we had about 15 minutes to make one more round and get back down to Schiele.  Our idea only cemented it’s need as I watched the BC and PL guys melt in 30 degree weather.  I would say I’ve always been a slow runner, but maybe even a slower walker (does that make sense?) .  All of these ‘respects’ kept a mosey pace I felt was quicker than a normal slowsey.  These respects had it, they moved well, and I hope will be the new faces (fng’s and kotter’s) of a new generation of HIM’s to post at the Gashouse.

The name of our new AO is still yet to be determined.  We will let the regulars of this launch determine that.  We need your help to broadcast this walking AO to anybody that you know that would be interested.  Heck, it’s free and they need it.  And you need it.  This AO is open to all men who want to come and slowsey mosey with us.  You’ll keep a brisk pace if you keep with the ‘respects’, you’ll be able to mumblechatter if you walk with me.  Please consider taking a co-Q position with us one weekend as leading into our ‘hard’ launch we will be reaching out to experienced Pax to walk with us.  Bring your ruck sack or weight vest if you like.  Bandit and I are committing six weeks from the official hard date launch (3/28) in hope’s of this taking wings on it’s own.  Until then it will command and receive our full attention but we still need your help.  Our plan is that we slowly hand this over to the regulars who attend and they can develop this into the F3 formula that work’s best for them.

Overheard at Gashouse:

“Show up and Post, it is other’s that need you”

“Remember, there is no bad weather, only bad gear”

“It is not good to be the last guy on a bombing run”

Roscoe graciously handed me the Q close-out so I’ve got the announcements and concerns here.

Announcements:

Shout out to Tube and his 2.0 friendly workout.  Timeframe mentioned having a 2.0 fitness day of some sort to assist with scout merit badges.

Mortimer 100 Relay March 14:  100+ mile relay from Hickory to Boone, NC or more specifically Tator Hole to Howard’s Knob, only for the insane.  Goal is to raise $1,000 for cancer services, see Roscoe for donation information.

F3 Gashouse Convergence March 21

Speed for Need April 4

Prayer Requests:

Les Nessman and Sister in Law

Top Hat mentioned Kotter’s and those on the IR, being injured and out can really get you down

Sledge-o-Matic’s niece

Aye…..Linus

I never thought I’d ever actually be a “runner” much less Site Q a running AO. At the time PrisonBreak started, the Qs at Folsom had been including more running. Sparky was site Q at Folsom when the idea of PrisonBreak emerged. I guess he felt like it was a good time for YHC to step up to a leadership role. I was all for it. The part I wasn’t “all for” was the fact that it was a running AO. I settled in and made the best of it. I honestly gained a lot by having that accountability and responsibility of posting on Wednesday’s. I ran more SFN runs and other 5ks. I guess you can say, my position pushed me to be better at running. I even accomplished something I never dreamed of doing, run 17 miles in the Tuna 200 relay. To be able to run, not walk any, and finish my 3 legs of that relay under my listed pace was unimaginable before I took the reigns of PrisonBreak.

After about a year, I started looking to groom the next PAX into a leadership role. The timing wasn’t the best. A few AOs were also changing site Qs and guys I had in mind were stepping up into those positions. That was awesome. I had asked a couple PAX and some just hadn’t felt like it was their time. I had spoken to Broke about RoundUp. RoundUp is a “runner”, has a great attitude, and was the perfect fit. Broke and myself spoke to him and he was excited to be thought of for Site Q. I know PrisonBreak is in good hands. I’m looking forward to what he brings to the table.

Being a site Q is not a huge task to take on. It requires leadership. It requires being able to communicate. It requires some time and effort in lining up Qs and it takes time to verify that the back lasts are logged in with all PAX accounted for that post. Heck, the best part is the conference calls. I encourage those out there who haven’t stepped up yet, to step up when these opportunities come. A big part of F3 is about building leaders. At some point, we all should step up and take on a leadership role and take on a little responsibility in this organization. That’s the least we can do, considering what we gain from it. I appreciate the opportunity and look forward to my next role.

MW Out
SYITG

We have several PAX sick/IR and the rain halted traffic from Charlotte.  YHC knew the odds were no one was going to make Starkville. YHC was correct and as 6:00 pm came around it was time to get to work solo.

The Thang

• 10 merkins at each corner of the 6 tennis courts
• Mosey 1 lap
• 10 squats at each corner of the 6 tennis courts
• Mosey 2 laps
• 10 Hillbillies at each corner of there 6 tennis courts
• Mosey 3 laps
• 10 Imperial Walker at each corner of there 6 tennis courts
• Mosey 4 laps
• 10 Burpees at each corner of there 6 tennis courts
• Mosey 3 laps
• 10 squats at each corner of there 6 tennis courts
• Mosey 2 laps
• 10 merkins at each corner of there 6 tennis courts
• Mosey 1 lap

Pledge and Prayers to the PAX for better health.

There is no way 6mo ago I would have had the discipline to work out solo. Thank you brothers for your leadership.

“Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.”
1 Corinthians 16:13-14

Big Pappy

I had heard on Monday that DryRub would be turning 50 this week, so without thinking i yelled out Friday maybe a Respect Themed workout in Dry Rub honor.

I looked on the F3 site to come up with an exercise that started with each letter of his name.  Each round of the listed exercise will add up to 50.

Warm up

SSH x 8

Merkins x 8

LBC x 8

Flutter kicks x 8

Peter parkers x 8

Burpee x 10

Mosey to the parking lot of the old court house

D-Deck of Death  x 8 of pulled card

R-Rockette Dips x 8

Y- Yves Poll (backward run/nur) x 8 back and forth across parking lot

R-Rockie Balboa x 8 in cadence

U-Up/downs x 8  (butt kickers while up)

B- Always Burpees x 10

Mosey down South St to 4th Ave –

Every 5 poles (lights or not lights) on the left and right we stop for 10 reps of the exercise pulled from the deck of death – rinse and repeat to the top.

We did merkins, heels to heaven, fluttter kicks, Rosalitas, and i lost count but  that was many poles – i do remember on the last set we did Yves Poll (nur) across Franklin.

Cut through the alley to the parking deck – up to about the 3rd level for some more Deck of Death.  10 reps of each exercised pulled – each pax pull a card breaking at 5 for a 10 count-

we got about 3 rounds in before we headed back to start –  we did Merkins, Jane Fondas, Monkey humpers, and a variety of others i can’t remember but it was fun.

Ok it is 6:10 so time to head back – but first we did continue our run to the top of the parking deck and back down before heading back to base – some said are we taking the stairs back down -NO- somewhere behind me I heard someone say he (EZ Rider) is in training  so we run.

Arrive back at base with 10 secs to spare!

Announcements:  Convergence Sat March 21 at Martha Rivers, Shooting event at Allen Tate’s place on the 21 as well, AX throwing event at some point

Prayer request- Everyone effected by the recent storms and also from the potential flooding over the next week.

The Bible teaches that God values our physical bodies.  he considers our bodies to be temples, the dwelling place of the Holy Spirit (1 Corinthians 6:19)

Paul mentions that physical training has value (1 Timothy 4:8)

It was an honor to lead!

EZ Rider

Big crowd out at PrisonBreak to lay rubber. Miles were logged and all got better.

Pledge

YHC took us out in prayer