Tag: GasHouse (Page 18 of 53)

I had every intention on waiting to Q Gashouse for my first time ever on my 1 year anniversary. I wanted it to be a revenge Q. One that I’ve planned carefully over the course of a year. One that I could conquer. One that I could share my yearlong F3 experiences with the other PAX (Veterans and FNG’s). One that I could walk away from and say to myself, “This is why I’m here. This is why I wake up early every morning. This is why I want to do so much more every day and not for myself, but for others”.

Disclaimer. FNG Present so announced the 5 core principles of F3.

Warmup

10 SSH IC

10 Volcano Squats IC

10 Merkins IC

5 burpees OYO

Pledge

Announced to FNG that we have 2 options on Saturdays and to choose wisely. PainLab or Bootcamp, he chose Bootcamp. Wise choice Subway!

PainLab stayed in parking lot of Schiele

The Thang:

Bootcamp Mosey to backside of Library. It was here I announced to the PAX it was in this very spot where I truly started my F3 journey. It was the spot Whoopee had began his Q 1 year ago. It was the Spot where YHC almost splashed Merlot 1 year ago. I was here to remind myself, and others, that it all starts here and right now. It was here where I was to remind this spot that I’m here to kick it’s ass this time. That said I recreated the exact portion of Whoopees Q.

Partner up

P1 lunges around the parking lot while

P2 does 3 burpees then sprint to catch P1.

Swap positions and continue this process around the lot and back to start.

Plank for 6

R&R  But this time instead of lunge walks let’s NUR to the halfway point then return back to lunges.

Now, let’s throw in something different for a change. With the newness of Q Source on YHC’s mind I wanted to get the PAX involved that perhaps haven’t been to a Q Source meeting or listened to 43feet podcast. So let’s infiltrate their minds here and peak their interest.

 

Q Source – F1 – Disruption

“leadership will naturally make people uncomfortable, at least until they begin to see for themselves that they are being led to a place of advantage.”

Stroganoff was kind enough to give us the overview of F1 Q Source

 

Speaking of Disruption and making people uncomfortable, let’s have an FNG Breakout with a Quik Q School:

FNG told PAX next exercise is the Merkin, in cadence. Well done FNG!

Now let’s get back to it:

WMDP Crawl

10 Wide Merkins

Wide merkin stance bear crawl 10 parking spaces (These spaces were long ways)

10 normal Merkins

Normal merkin stance bear crawl 10 parking spaces

10 Diamond Merkins

Diamond Merkin Stance bear crawl 10 parking spaces

10 Pseudo Planche Merkins

PPM Stance seal crawl 5 parking spaces – *Omaha to bear crawl as shoes were being torn up, dragging them across the pavement.

 

Mosey to Grier football field

Bleachers that are now picnic tables

20 Dips IC

20 Derkins IC

R&R

 

Q Source – F2 – Language

PAX took a seat at tables for a little G2.

As of January 1, 2019 there are 698 words in the F3 Lexicon. All of which are understood by every PAX and AO Nationwide. Uniformity.

 

Respect to Stroganoff for delivering the overview of F2

 

It was there I used my, rather F3, “language” to discuss my entrance into F3 by Whoopee. EH‘d in Doctors office, I think it was in my car after my visit that the First Bell went off and realized that I need to no longer be the Sad Clown I’ve been and post.  FNG could relate to that bell.

 

Move to Hill

Triple Nickel

Bottom of hill 5 Burpees

Bear Crawl up hill

Top of Hill 5 BBSU

Run down

 

 

Mosey back to Start, but not without a quick stop along Grier Middle School wall for some BTTW followed by Hip Slappers 10 IC. OK, now we can return to start.

 

Met back up with PainLab PAX where we witnessed Gold Digger dishing out a bunch of timed AMRAP. If that wasn’t bad enough for them, THERE WAS NO MUSIC!!! Shame on you Gold Digger how could you do such a thing? Don’t worry Pain Labbers, YHC will be back at the Q 2/1 and we’ll have some tunes!

Bootcampers joined in on the last set of AMRAP. 2 minutes left and YHC wanted to throw in the last bit of Q source. Give a taste of what F3 (Q Source not the organization) would look like this coming Sunday.

 

Q Source – F3 – Group – Community, Organization & Team

“Community, which is two or more people that voluntarily live in close Proximity”

“Organization is two or more people that voluntarily combine for the accomplishment of an articulated purpose”
“Team, which is two or more people who combine to perform a specific mission for the benefit of a Community, an Organization or both”

 

Again, thanks to Stroganoff for giving us the quick overview of F3 Q Source.

 

That said, let’s do 5 burpees as a “Group”!

 

COT

Many prayer requests

Gold Digger took us out

Welcome FNG – SUBWAY ! (Jared Taylor)

 

Head to the NEW  Union Diner for some Coffeeteria

 

Moleskin

I started my F3 journey on January 13^th, 2018. 3 days prior, during my yearly heart health checkup, I was EH’d by Whoopee.  He’d tell you more but It would be a HIPAA violation. Hence my name HIPAA (That’s 1P 2A’s) & from there a HIM was born. I started out January 1, 2018 weighing in at 198Lbs and a sad clown. I did not run much and definitely nothing over a 5k. In fact, the last 5k I ran was probably 2015. Eating habits were terrible, fast foods, soft drinks & sweets. I tried to be active but the motivation just was not there. It was after my first post that I realized this is what I needed. You see during that first post, I found out I was surrounded by men that weren’t there for themselves. I was pushed, but encouraged. I wasn’t forgotten, but found. This is what made me want to return to the gloom only 2 days later at “Martha’s Black Dark Knight throwing Snoballs in Neverland”??? I never looked back after that. I had, and still have, HIM leading me into physical, mental and spiritual gains every day. You all have inspired me and given me so much to look forward to everyday. I want to personally thank each and every one of you. You all have made an impact on me to be a better man, more importantly a HIM. You all have inspired me to be a leader. With that leadership quality you bestowed upon me, you have turned me into a Site Q for 2 amazing AO’s (Pain Lab & Bulldog) & given the roll of your Comz Q for our region. The physical encouragement at workouts daily have somehow turned me into a runner. I ran my first ever half-marathon (On my 1 year F3 anniversary) and finished in 1:56. Running a half was NEVER on my lifelong agenda but you all made it possible for me. I was also able to complete my first GoRuck Light event. The physical aspect also made me change my diet and eating habits. I have lost a total of 32Lbs. since I started. Mentally I have been changed and challenged with Whetstone. I couldn’t have asked for a better Stone! Spiritually, wow! What can I say about this, except that you ALL have renewed my faith and brought me closer to HIM! I pray more. I pray aloud in front of a group, which I something I have NEVER done before in my life. I also started attending church again. You all need to see how much impact you have made on only ONE man. I encourage you all to continue to EH. You never know how much you can change someone’s life for the better by saying “Hey, let me tell you about F3…”. Thank you all again, you are forever my brothers!

AYE!

HIPAA

It occurred to me that the week got away from me and I didn’t post a backblast for my Q on 1/5 at the Schiele.  So here you go.

Was awake at 4, outta bed at 4:30, ready to roll at 5:30, got almost to the workout and realized I forgot my back brace.  I would be a lousy Q if I couldn’t move so I turned back.  Messaged Roadie and Rudolph that I was running behind and to start the warm up, I’d pull in late.  Arrived just at the end of the warm up to see a very large crowd, 24 + myself.  Guess Roadie’s milkshake brings all the boys to the yard.   Did another disclaimer, said “anyone wanting to boot camp, follow me” and started to mosey to the flag pole.  Arrived at the flag pole and turned around to see only 5 followed me!  “How do we play ultimate Frisbee with only (counting on my fingers, 1 2 3 4 5 6) 3 on 3!?”  We made it work.  Said the pledge, moseyed to Gardner park.

Found a hill, did Dora 1-2-3 (still counting) and did 100 dips on picnic tables, 200 merkins (that hurt) and 300 squats.  Moseyed to the track and out to the soccer field.  Set up some cones for some form some sort of keep-away, monkey in the middle game I made up in my mind standing on the aisle in Dicks looking at plastic curvy balls for teaching kids how to hit a curve ball.  2 pax on the outside, one man in the middle.  2 on the outside throw the ball back and forth.  If it hits the ground the dropper does a burpee.  If the guy in the middle catches it, both do a burpee and the monkey in the middle switches with the guy who threw it.  Kinda fun for about 15 minutes but lost it’s excitement pretty fast.

Alligator walk Indian run: Meander to the track, alligator walk in a line (peter parker/ bear crawl “left, right, merkin” and repeat). Guy in the back runs to the front.  did this for 2 runs.

Returned to the field for ultimate Frisbee.  If the Frisbee hit the ground or changed possessions, do a burpee.

Mosey back to start, some Mary, named an FNG Daisy.

Strong work by Hipaa for running the Disney Half. You’re half the man you used to be (physically) but twice the man in spirit.  DFQ.  Strong work to Cheese head for beating down the sad clown.  DFQ.  Support Tool Time on the Chimbote mission trip.  Collected $100 by passing the hat.  Hope more AO’s will do the same in the coming weeks.

YHC will be having back surgery in Feb and I’m not sure what the future holds.  But I plan to kick complacency’s butt.  No matter what happens I will live with purpose.  Honored to lead, embarrassed to arrive late.

Hushpuppy out.

Seven today for the most recent version of THE Pain Lab. After Linus lead us all in the warmup: we headed to our corner of the parking lot. Partner up. Dora 1,2,3… 4 and 5.

100 squats / 200 merkins / 300 calf raises / 400 flutter kicks and 500 lbcs. Each partner did half of the above exercises each.

Route 66 Partner 1 does bear crawls and merkins while Partner 2 does crab walks and WW1. Switch

11s with dips and derkins. Omaha because, you know, if you can’t do it don’t Q it.

Circle up for PAX choice. Those selected were Alphabet, Imperial Walkers, Low slow squats, deconstructed burpees, overhead claps and two others that I can’t remember.

Rudolph leads us in 400 lbcs IC waiting on the boot campers.

Time

Announcements and Prayer requests: Linus took notes.

BOM: Linus closed us in prayer.

15 showed in the gloom for the annual Stroganoff Christmas beat down with a side of Mayor for the Painlab.  A few did some EC running beforehand.

No FNG’s; quick disclaimer; pledge

Short warm-up that included the following:

SSH’s x 10 (IC)

Imperial Walkers x 12 (IC)

Split up for the Bootcamp and Painlab.

The Thang

Painlab Q’d by Mayor went as follows:

3:00 minute rounds of each exercise

Single/Double Arm Curls

Deadlifts – Release

Front Raise

Split Squat (Bulgarian) – Two rounds

Tricep Overhead Extension

SL Deadlift (Romanian)

Serratus

Calf Raises

Bent Over Row

Shrugs

Press on Bench

Deck of Death:    10 Merkins; 10 ranger merkins; 25 diamond merkins; 10 incline merkins; 10 derkins; 25 Freddy mercury’s; 100 SSH’s

The Bootcamp Group moseyed to the Grier track for a dose of Stroganoff’s 12 Days of Christmas (or a baker’s dozen):

Day 1 – 1/2 Lap around the track

Day 2 – 12 Bobby Hurley’s

Day 3 – 12 Merkins

Day 4 – 12 LBC’s

Day 5 – 5 burpees

Day 6 – 12 Flutter Kicks

Dayy 7 – 12 Squats

Dayy 8 – 12 CDD’s

Day 9 – 12 Hillbillies

Day 10 – 12 Mt Climbers

Day 11 – 12 SSH’s

Day 12 – 100 Moroccan Nightclubs

The PAX worked through this quickly enough that we still had some time for an abbreviated Wolfpack Grinder.

10 Squats IC – Run. 1/2 lap – 25 Merkins

10 Squats IC – Run 1/2 lap – 50 LBC’s

Rinse & Repeat

By this time, we had worked our way back to the Schiele to finish with some Mary:

30 Flutter Kicks IC – 10 Dying Cockroaches IC

Good work men.

Bootcamp total reps and miles through the 12/13 days of Christmas:

~2 miles moseying

132 Bobby Hurleys; 170 merkins; 208 LBC’s; 40 burpees; 144 flutter kicks; 152 squats; 60 CDD’s; 48 hillbillies; 36 Mt. Climbers; 24 SSH’s; 100 Moroccan Nightclubs

COT:

Monday workouts coming up are scheduled for 0700 start times – Black Knight & Mt. Hollywood; Tuesday 0600 at The Storm

Many prayer requests.  Name-o-Rama.

The Moleskin

As always, it was an honor to lead the workout.  Thanks to Mayor for running  a great Painlab Q.  Great to see Jobu back out at the Gashouse.

Great work by all the Gastonia PAX that participated in the Belmont 5k or Half Marathon this morning.

We finished up with my annual book give away.  This year was the Four Agreements by Don Miguel Ruiz.  This is one of my favorite personal growth books.  The two I have given out the last two years were The Traveler’s Gift by Andy Andrews and Freedom from Fear by Mark Matteson.  If you don’t have them, I would encourage you to check them out.  I may have a copy or two in the back of my vehicle.  Ask me at the next post if you would like a copy.

Merry Christmas to all the PAX of F3 Gastonia.

Until the next one.  Aye!

Stroganoff

We are getting close to the end of the year and what better way to announce the 2019 leadership team in Gastonia then with a convergence. 47 PAX posted at Gashouse for a little different workout.  In our last leadership meeting we discussed having all of the 2018 Leadership team Q this convergence.  It went like this…Hippa Qed the Pain Lab…Linus(Gashouse Site Q) lead off with the warm-up then Pizza Man(1st F Q), Sargento (2nd F Q), Freight(3rd F Q),  Short Sale(Weasel Shaker), Tool Time(Nantan).  Each of us had 10 minutes to do whatever.  I definitely think that nobody was disappointed with the outcome.  A lot of rocks were pushed and mumble chatter was at its finest.

After the work was done we discussed the 2019 Leadership team:

1st F- Sister Act

2nd F- Roadie

3rd F- Def Leppard

Weasel Shaker- Huckleberry

Nantan- Stroganoff

 

Announcements:

Christmas Party- TONIGHT Dec. 15th at 6pm Lewis Farms

2019 Leadership team- see above

QSource Launch January 2019

 

First off, thanks to each of you for helping not only me, but the rest of the 2018 Leadership team throughout the year.  It is amazing the amount of growth that is seen in F3 Gastonia.  We started 5 new AOs and had 97 FNGs this year.  We also witnessed PAX push the rock everyday and accomplish goals that they didn’t see as being reachable.  It is proof that you can accomplish whatever you put your mind and heart too.  Always trust in the lord and be there for your F3 brothers no matter what!!!  Thanks again for the opportunity and I look forward to see what goes on in the region in the years to come.

Until next time Pizza Man is OOOUUUTTTT!!