Fitness, Fellowship, Faith
Formerly The Black Knight, this AO meets Monday mornings at 0530 at Pelicans on Union Road, near the entrance to Martha River’s Park
Gavel was sick so somebody had to step in the gap.
We warmed up. We moseyed to the deepest, darkest part of the Martha’s House Forest for some burpees and then four corners in the dark. Stroganoff and Maybelline stepped up for some set pieces in the parking lot that got the PAX all swole and sweaty. It was great.
Good crowd for a Monday at what I’m calling Martha’s Sandlot. I rarely make here due to my early morning work schedule so thanks to Flintstone for reaching out multiple times to get it worked in. It’s getting cold so I asked everyone to do their part to help global warming.
Warmup:
You know….some stuff made up on the spot and a few burpees
The Thang:
Only two get the blood flowing fast when it’s cold. Running and burpees so let’s mosey to the park.
In the parking lot partner up for 11’s around the islands. Partner mtn climbers and booyah merkins. Balljoint noticed several pickle pounders out there. Hate to see it.
I told the PAX about my first F3 post on 6/13/15. 21 PAX were there and out of those about 5 are still regulars. As we ran off for the next thing we discussed the birth of Midoriyama and how it existed for about 7 months before it was made official.
Mosey over to the center of the ball fields. Back in the day there were lights on out here. It’s tequila sunrise dark now. At each walkway opening do squats 10, then 20, 30, 40 and bear crawl in between.
Mosey around the ball field stopping to do exercises at each corner. 10 flying squirrels, 20 Freddy Mercury’s, 30 Seal jacks. Thats the most exercise a baseball field will ever see.
Back to the parking lot for some dirty triple nickel. Tiger squats and derkins with a burpee each time you pass the middle line.
Heading up the road out of the park we did a burpee. Here I told the PAX about my first official Q(7 months of Midoriyama not counted) at Gashouse on 2/6/16. 18 PAX were there. 8 of which are still regulars. This would be my 216th official Q. To my knowledge I have never failed to do a BB. We talked about how I was looking for excitement or adventure in my life when I found F3. Life just seemed to be dull and uneventful. The workouts and CSAUPS supplement that need for me. I’m currently HC’d for my 16th,17th, 18th, and 19th relay races next year(not including any we have done around here). That is all thanks to Whoopee who brought up doing the first one, the BRR.
Back at the start we knocked out 1.5 minutes worth of ab work.
COT:
Pledge
Announcements-Frisbee 0700 Thanksgiving morning meet at the soccer fields, Christmas Party 12/3 please HC and vote
Prayer Request-Several family members going through struggles
Moleskin:
I’m thankful for the men that started this group and the ones that have kept it going. It takes each and every one of us so don’t ever think your presence doesn’t matter. Without you there is no me!
First Q in a while, only second Q in a year. 5 pax enjoyed the glorious gloom for a Hushpuppy Beatdown. 1 FNG, Jess arrived. EH’d by a friend in Atlanta, he was told “you should try one in Gastonia!” so he did. As we approached startex, who should mosey in out of the gloom at a swift pace? None other than Stroganoff!
The thang:
Warmup with some Imperial Walkers, Side straddle hops and Merkins. Mosey’d to the fieldhouse at Marthas.
11’s with Merkins and LBC’s while running the length of the sidewalk.
Found some picinic tables for some dips, step-ups and derkins.
Found some playground equipment to do some pullups and calf raises on.
Played on the swings by doing some suspended crunches (hands on the ground, feet in the swing, pull your feet towards your chest).
Did some squats
Returned to the picicnic tables for more dips, step-ups and derkins.
Meandered back to startex for 5 minutes of Mary, with more imperial walkers, Flutters, Big boy situps, LBC’s and oblique crunches.
Prayer requests mentioned were:
EZ Rider, Tooth Fairy’s Daughter, Turtle man.
Welcome Jess Still, AKA Amazon!
Twenty Nine PAX and one FNG showed at the annual Memorial Day Murph at the Sandlot/Martha’s House on a steamy May morning.
Shovel flags were standing guard to greet the PAX upon arrival.
The Nantan (who had his Murph debut this morning) introduced YHC for a brief introduction to who and why we are honoring and the difference between Memorial Day and Veteran’s Day.
Michael P. Murphy’s Medal of Honor citation: For conspicuous gallantry and intrepidity at the risk of his life and above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare task unit Afghanistan on 27 and 28 June 2005.
While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Kunar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.
We did nameorama first in case PAX needed to head out. We went over our five core principals with our FNG and gave a one minute countdown.
We started at the flags and ran around the park for the first mile and then entered the playground. Lots of PAX had staged various items in advance. Gloves, a speaker, and lots of bands out for pullup assists. #preparedness
Some bat flippers were done before most had started the second mile. It was great seeing a new face and a few others who haven’t been out in a while. We all got better together. YHC closed us in prayer.
Announcements: F3 Dads coming up on June 18th at Folsom at 0700. The PT test will be rescheduled so as not to conflict. Stay tuned.
Prayer requests. Turtleman, Huckleberry, Travelling PAX, graduating students, teachers, Sarlacc’s Daughter and Wirenut’s family.
Our FNG was named after the workout. He is a musician and moved to our region recently from Miami. When he stated he is a fourth degree blackbelt we decided to let him name himself. (Just kidding) Welcome Freedom Rock!
YHC hope’s everyone has a safe and happy holiday and enjoys our freedoms while we honor those that paid the price for us.
Greater love has no one than this: to lay down one’s life for one’s friends. John 15:13
Roscoe
Haven’t Q’d in over a year. Flintstone twisted my arm, and here It is a rainy Monday morning!
Short and sweet:
Disclaimer
3 pax with 3 blocks to the bank drive through. Warm up of imperial walkers, low slow squats, merkins, Whoopies favorite, grass pickers, and then a lap around the building.
We did an assortment of Curls with the blocks, chest presses, deconstructed burpees, flutters, lbc’s, hammers, laps around the bank, rinse (literally) and repeat. A truck almost got hit by Nutria, and Folgers and I found out we have a lot in common.
No flag to pledge to, so played the star spangled banner on youtube on my phone as our tribute. Short prayer and announcements.
Whoopie and Rosco were Rucking around somewhere in the park and meandered up just as we finished up.
The end.
Most men in life are in the middle of the bell curve unless we choose to be be better than that. If you believe you are one of those guys in the middle, then this is especially for you. I am talking to the guys that post a couple days a week and call it good. The guys who are passively involved in one or two F’s. The one’s who don’t avail themselves to all the items on the F3 Menu. The ones who won’t do a CSAUP or Q a workout regularly. The ones who don’t lives their lives intentionally and “oversleep” instead of making a decision to wake up and get after it. This challenge is to push that bell curve to the right.
I have heard some clamoring among the Gashouse PAX for a challenge along the lines of the 40 day challenge so here it is.
No excuses!
VISION: In November you are going to challenge yourself to a few required physical tasks as well as maintaining standards to increase your acceleration.
This challenge can be modified based on your fitness level but make sure you make it happen.
ARTICULATION:
1st F Requirements:
100 Miles combined run/ruck miles for the month to include:
-At least one ten-mile run and…
-At least one 12-mile ruck
-Or…one combined run/ruck of 15 miles
One Murph workout
Combined total of at least 25 workouts (30 minutes minimum, CSAUP’s count as 1)
Hydrate and take in protein after each workout.
Dietary Guidelines:
No Soda
No Fast Food
No sweets
No chips
More water
More salads, vegetables, and lean meats
No alcohol* (except at Bottom’s Up, F3 Gastonia’s only standing 2nd F event. Limit yourself to two drinks (Moderation in all things, including moderation))
Cheat meals must be EARNED! (with the exception of Thanksgiving. Thanksgiving is a cheat day)
Seven workouts in a week earns you a cheat meal.
Going to Q-Source on Sunday morning earns a cheat meal.
If you have never been to a Q-Source session and go to your first one, you get an additional Cheat meal.
Persuasion: Don’t be weak. If you aren’t strong, you’re wrong. That is it. Make a shared Google Doc with your Shieldlock to track your mileage. Journal your posts using Notes on your phone or some other method. Post on Slack to update on your progress #accountability
YHC encourages Site-Q’s to schedule a long run or Ruck or Murph sometime during the month.
If you have questions, feel free to ask. Otherwise, commit now to the challenge and quit making excuses. Covid 2020 has been a real challenge but we can continue to improve. Prepare for this challenge now so you are ready. The challenge begins with a ten miler at the Coconut Horse on November 1st, followed by Q-Source. I am sure my friends in NOGA will make a similar option available.
EXHORTATION: Quit being soft,
Roscoe
The inspiration for this week’s Sandlot weinke came from Watt’s Up’s Q last week at The Sandlot. We shot dice, and the fate of the beat down was determined by the roll of the dice. First of all, it was a strong beat down that even my Strava app noted “This was harder than your usual effort”, but I also just liked the unknown factor of the outcome. During the workout, I mentioned that it reminded me of the UNO workout that I’d done before at Martha’s, and that I needed to bring the cards back out soon. As we were in the COT, Stinky Bird mentioned that he needed a Q for the following week. Since no one jumped right in, I broke the silence and said I’d take the Q. It was at that point that I already knew what we’d be doing the following week.
As I drove in, I saw Stroganoff and Time Frame getting in a little EC. The PAX started to roll in, and by 530, we had a good crowd for another Monday Gameday.
Start with The Pledge
Warm-up
SSH x 15
LBC x 15
Imperial Walkers x 15
Mosey towards the park. Along the way, I nearly gave a poor lady a heart attack as we ran up on her. I thought she already knew we were closing in as I greeted her with a “Good morning.” Turns out, she did not.
Stop at the shed to gather the PAX.
Merkins x 10
Squats x 10
Mosey on the track around the baseball fields and up the path towards the building between the fields.
Let’s play UNO!
Deal a hand of 7 cards, face down, revealed one at a time. Each color is a different exercise with the count based on the number times 10 (I removed 6 through 9 including 0 out of mercy).
Red = Merkins (Rd 1), Hand Release Merkins (Rd 2), Diamond Merkins (Rd 3)
Yellow = Squats (Rd 1), Jump Squats (Rd 2), Imperial Walker Squats (Rd 3)
Green = LBC (Rd 1), Big Boy Sit-ups (Rd 2), Crunchy Frogs (Rd 3)
Blue = American Hammers (Rd 1), Dying Cockroaches (Rd 2), Flutter Kicks (Rd 3)
All Reverses = NUR around the building
All Skips = Lunge to a light along the path (increment by 1 for each skip) (and increment we did…)
All Draw 2’s = 2 8-count Body Builders
Draw 4’s = 4 8-count Body Builders
Wild Cards = Burpees x5
The cards were well shuffled, and YHC allowed Watt’s Up to cut the deck. Little did we know that the cards would decide that the PAX would get leg day out of the way early this week…
Round 1
Yellow Draw 2 = 2 8-count Body Builders
Draw 4 = 4 8-count Body Builders
Green 5 = 50 LBCs
Green 1 = 10 LBCs
Red Skip = Lunge to first light post in the walkway
Yellow Skip = Lunge to the second light post in the walkway
Draw 4 = 4 8-count Body Builders
Round 2
Red Reverse = NUR around the building
Yellow 2 = 20 Jump Squats
Green 1 = 10 Big Boy Sit-ups
Red 1 = 10 Hand Release Merkins
Blue Skip = Lunge to the third light post in the walkway
Blue 1 = 10 Dying Cockroaches
Draw 4 = 4 8-count Body Builders
Round 3
Red Skip = Lunge to the fourth light post in the walkway
Yellow 5 = 50 Imperial Walker Squats
Yellow Skip = Lunge to the fifth light post in the walkway
Red 5 = 50 Diamond Merkins
Green 3 = 30 Crunchy Frogs
Wild = 5 Burpees
Yellow 3 = 30 Imperial Walker Squats
Bonus Round – PAX picks the round for exercise
Yellow 2 = 20 Jump Squats
Red 2 = 20 Merkins
Blue 50 (really Red, but Watt’s Up and I agreed we saw Blue) = 50 Flutter Kicks (count each leg)
Mosey back to Snoball’s
One Round of Mary – Stroganoff led in 30 Flutter Kicks
Announcements
Annihilation @ Gashouse – Gump Q – 8/29
Shoot’em up – 9/12
CSAUP – 9/19
JJ 5k – 9/26
Mt Mitchell Climb – 9/27
Iron PAX Challenge
Prayer Requests
EZ Rider family members
Roscoe and CMPD
Les Nessman’s wife
Short Sale
Allen Tate
Double Stuf’s dad
Prayer to take us out.
Thanks for the change to lead.
YHC roamed around this AO to gather inspiration as no weinke was prepared. Along the way saw Gastone, Dirt and TimeFrame out getting a little EC.
0530 hits and there is a late Christmas gift of a FNG. A Stinky Bird cousin. He hails from DC, so we will give him a good start and send him to Monk.
With the FNG present, a more complete introduction/disclaimer is given.
Pledge
Warm Up:
Goof Balls IC x 15
Merkins IC x 10
MNCs IC x 10
Suggestions:
Mosey to ramp behind Planet Fitness.
Bear Crawl ramp x2.
Monkey Humpers waiting on 6, then 20 more.
Mosey to steps between parking lots.
25 each of:
R. Foot Calf Raises
L. Foot Calf Raises
Toes In Calf Raises
Toes Out Calf Raises
Mosey up and down rows of parking lot, around the poles, until we are at entrance nearest Dollar General.
11s are called with Plank Jacks at bottom and Squats at the top.
Let’s move a little down the hill and have a seat on the wall.
After a bit we did 15 Air Presses IC
Put R. Foot on L. Knee, and then switched it around.
Mosey to top of hill, 20 Merkins and then back to wall.
Rinse and Repeat the Wall work.
Mosey to top of hill and do 20 Mtn Climbers and then back to wall.
Similar wall work, switching Air Presses for Marching.
Mosey to top of hill for 25 SSH and 20 Squats.
YHC posed a trivia question at this point…
“How many times has Ohio State beat Clemson in a bowl Game?”
Whatever the PAX answered, that was how many burpees were going to be called. The initial answer given was two, but they settled on the right answer of 0. Oh well, maybe next time.
From there we moseyed around the parking lot some to end up in front of the Food Lion.
Here, 5 Pax would say when they started F3 and who EH’d them. After the 5, mosey to end of the lot and back. This was repeated until all had spoken.
Mosey to the wall in front of the bank.
15 Dips
15 Step Ups each leg.
Still a couple of mins, so
15 Incline Merkins
15 Derkins
Meander to start to close out the time.
Announcements:
Christmas Party this Saturday.
Murph on Wednesday 0700 at Martha Rivers. No Labyrinth.
YHC took us out.
Welcome to William Ryan, now known as Spork! Hope you join another DC transplant from GasHouse, Monk.
Glad to see Belding come back and always good to have JK2 make an appearance.
As we go into 2020, remember this from Romans 8:18:
For I consider that our present sufferings are not worth comparing with the glory that will be revealed to us.
Watts Up powering down.
Seems there are a lot of challenges being thrown out there lately. A few weeks ago, YHC was called out to join an EC ruck workout. I must say I have become a fan (but I still wouldn’t call myself a Sambriches). That same day, YHC was challenged to Q a workout at Neverland. It had been a while so it was probably the push I needed. My day just happened to fall on day 4 of the 40/50 challenge. YHC reversed the challenge back on the PAX of F3 Gastonia to see if we could get 40 to post on day 4. Yes, it was ambitious. No, it didn’t matter if we didn’t get 40 to post. The men who showed up would push the rock, and putting a little extra challenge out there may help some PAX get the challenge going.
On the morning of the workout, there were only a handful of cars in the Snoball’s parking lot when I rolled in about 520. At this point, I was hoping to have 4 PAX to post. Pretty rapidly, a flurry of vehicles came in and the count grew. As 530 approached, I knew we may not hit 40, but it was the largest crowd that I had Q’ed.
Clock hit 0530 so it was time to start.
No FNGs, so a short disclaimer
Warm-up
SSH x 14
Merkins x 14
LBCs x 14
Imperial Walkers x 14
At some point, an FNG rolled in so a more detailed disclaimer was given.
The Pledge
Mosey to the park between the baseball fields
Partner up for a round of Squatros. One partner runs to the end of the baseball field while the other does AMRAP of the exercise. When partner 1 returns, partner 2 runs while partner 1 does the exercise.
Round 1 – Squats
Round 2 – Sumo Squats
Round 3 – Imperial Walker Squats
Round 4 – Copperhead Squats
Rinse and repeat with Merkins
Round 1 – Merkins
Round 2 – Diamond Merkins
Round 3 – Wide-armed Merkins
Round 4 – Copperhead Merkins
Mosey to the field near the rocks for some 4 corners
Round 1 – Escalating 4 corners
Corner 1 – Merkins x 10
Corner 2 – American Hammers x 20
Corner 3 – Flutter Kicks x 30
Corner 4 – LBCs x 40
Round 2 – De-escalting 4 corners
Corner 1 – LBCs x 40
Corner 2 – Flutter Kicks x 30
Corner 3 – American Hammers x 20
Corner 4 – Merkins x 10
Mosey to the picnic shelter
Dips x 20
Step Ups x 40
Dips x 40
Mosey back to Snoballs with several stops along the way for flutter kicks to keep the PAX together.
Announcements
Sledge-O-Matic election (He won! Congrats!)
P200 – see Montross or Stroganoff
Go Ruck Light – 12/7
Go Ruck Heavy – April
40/50 Challenge – Prep for the CSAUP-ish close on 12/21 which may or may not involve rucking
Prayer Requests
Mason – trip to specialist
Dry Rub’s M
Naming of the FNG – Welcome Styx!
Prayer to take us out.
Thanks to the HIMs that posted that morning. Upon returning home from this post, I found the daily Bible verse on my phone was from Galatians 5:16. “But I say, walk by the Spirit, and you will not gratify the desires of the flesh.” To me, this embodies the spirit of the 40/50 challenge. We’ve talked a lot about the maintenance of calories, but I see this as a challenge to become better men in all aspects of life. There is, by the way, a good deed component specifically called out. Being around the men of F3 Gastonia helps me in my walk. You guys encourage me to be better and set the pace in our community in all areas of leadership. I feel truly blessed to be a part of this group.
Until next time…
Some guys went to do some thing up in the mountains. I’m sure it was fun.
I cooked the Sammich for 3 that morning. YHC, Outhouse and Tube. We rucked to the elementary school. We found the stairs. We did 7’s on the stairs with the pack on. Merkins at the top and Squats at the bottom. We walked to the playground and removed the packs. We did some pullups and some more merkins. Then we rucked back and stopped in a few spots to do some more merkins. We got to startex and laid on the ground and did some stuff.
Nuff said.
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