Back by popular demand the “Thanksgiving Day Ultimate Frisbee Tournament”! If you missed out on this last year do yourself a favor and get signed up. It was a hard fought battle with everyone leaving it on the field before stuffing themselves with food. It will be double elimination. Teams will be randomly selected in public at a coffeerama. It will be held at Midoriyama at the back soccer fields. 0700 players meeting. Sign up deadline is Friday 11/17.
Tag: Pre-Blast (Page 1 of 2)
YHC has held the title and the belt of F3 Gastonia’s reigning champion for 3 months. It’s time to issue a challenge to the Gashouse PAX so a new champion may (or may not) be crowned. The challenge is very simple – during the month of July, the PAX who double posts the most on Tuesdays and Thursdays will become the reigning champion. You can post at any AO you wish on Tuesday morning (Bulldog, Folsom, the Storm) and Thursday morning (Diablo Sammich, The Pub, Folsom, the Goat), but you MUST post at Midoriyama on Tuesday and Thursday afternoon. YHC is aware there is a double post opportunity on Fridays, but that will not count. Tuesdays and Thursdays only. Midoriyama is closed on 7/4, so the challenge begins on Thursday, 7/6/23. That gives all PAX 7 days (4 Thursdays and 3 Tuesdays) to double post. YHC won’t be laying down and letting the belt go! He will be defending the title (he is the site Q for Midoriyama, DUH!). That being said, in the words of Ric Flair “To be the man, you gotta beat the man!”. Bring your “A” game, boys. The July heat at Midoriyama humbles the greatest of men. Who will accept the challenge?
If there is a tie, the tie breaker will be the PAX that has the most posts in the month of July. Just double posting on Tuesdays and Thursdays won’t be enough to win the title. Push yourselves!
“There are no points for 2nd place” – Viper, Top Gun instructor, Miramar California, 1986
Make plans today to join your F3 brothers and bring the whole family for a day of fitness, food, fun, all in Forest City! Saturday (June 3, 2023) we will meet around 10am in downtown Forest City. Bike, run, walk, ruck, whatever you like on the Thermal Belt Rail Trail. We’ll reconvene around 12:00 for lunch at el Mochocan Mexican. And if that’s not enough then we can mosey across the street to the Carolina Arcade Museum for some REAL video game nostalgia with all your 70s & 80s video game favorites. I’ve included some links below so reach out to YHC or Balljoint if you have any questions. Hope to see you there!
Outdoor Fitness | Thermal Belt Rail Trail | North Carolina
El Michoacan Mexican Restaurant- Forest City | Forest City NC | Facebook
I’m getting some questions about the PT Test and what that may entail for tomorrow. I should have shared this before, so my apologies.
- Location: GasHouse (Schiele Museum meet for warm-up)
- Time: 0700
From there, boot camp and pain lab will fellowship mosey to Grier Track for the event which will be times and consist of:
- 1 lap (400 meters)
- 100 reps (as close to proper form as you’re able) of each exercise before moving to the next
- Merkins
- Squats
- LBCs
- SSHs
- 1 lap
- 75 reps of same 4 exercises
- 1 lap
- 50 reps of same 4 exercises
- 1 lap
- 25 reps of same 4 exercises
- 4 laps
In total it will be 2 miles and 1000 reps completed for time.
Pain Lab – due to various injuries or physical limitations you can modify as needed. This is a You vs. You, so the only “requirement” if there is any is the next time we do a PT test, you remain consistent to measure progress (unless rehabilitated and then you up the challenge to the above).
Suggestions for mosey can be: walk, jog, run, skip, bear crawl
For the exercises do the primary unless physically unable then modify as needed using the suggestions or your own:
- Set #1 – Arms
- Merkins
- Dips
- Overhead Claps
- Shoulder Taps
- Set #2 – Legs
- Squats
- Lunges
- Fire Hydrants
- Toe Touches
- Set #3 – Core
- LBCs
- Bridges
- Superman
- Mtn Climbers
- Set #4 – Cardio
- SSH’s
- Mtn. Climbers
- Overhead Claps
- Imperial Walkers
- Mosey a quarter of the track and return (i.e. – half lap)
- Circuit 1 – 100 reps
- Mosey
- Circuit 2 – 75 reps
- Mosey
- Circuit 3 – 50 reps
- Mosey
- Circuit 4 – 25 reps
- Mosey 2 laps
Event will last 45 minutes at which point time will be called. Upon completing the full test, record your time. If time is called, record where you are at the time.
Goal is to perform the best you can and then we’ll revisit another time or two this year to measure your progress.
Let me know if any questions.
Short Sale
The weather is getting warmer and I sense you boys are ready to get after it, more than you already are. So beginning tomorrow, I’m asking you to simply perform 1000 Burpees per day. Oh wait – that’s April Fools day – just kidding. Seriously then, lets avoid that confusion and we’ll begin Saturday, April 3rd with each week to begin a new challenge which as the title suggests you Name It and Claim It. Now I’m sure some of you are skeptical after all, I did create the Strides of March which had most that participated confused until after they completed it. So if those guys trusted me to post – ALL of you can participate in this challenge. Yeah, yeah, get to the point.
- Week 1 (Saturday, April 3rd – Friday April 9th) – Merkins
- Week 2 (Saturday, April 10th – Friday, April 16th) – Squats
- Week 3 (Saturday, April 17th – Friday, April 23rd) – LBCs
- Week 4 (Saturday, April 24th – Friday, April 30th) – Mystery Exercise
Some of you are scratching your chin and wondering, not so hard. It really isn’t because this is a You vs. You challenge. You name the reps you want to do but you need to do them every day. So if you want 10 a day – that’s 70 for the week. If you want more, get some. Again, this is You vs. You, so no batflippers to keep up with or measure yourself. All I ask is you execute proper form. So no neckies, no pulses, no vibrating arms – this is a full push-up – reference here.
Next is the accountability portion – if you want to participate, go to the Slack first_f_channel and indicate you accept the challenge (HC, thumbs up, whatever). By the end of each day, you need to post on the Slack channel that you completed your challenge (the Claim It portion). I’ll monitor and keep an accurate count. One more thing that you might wonder – what if I challenged myself to do 50 merkins/day and during my F3 workout, we did 25 merkins – am I halfway there? Since I consider this a challenge, officially the answer is “no” but we’re on the honor system, so count it however you like – I’m only setting the parameters for you to get a little better than you already are.
So You vs. You – Name It and Claim It, begins Saturday, April 3rd with Merkins for 7 days – proper form – post each day when you complete the challenge.
Yes you read that right! In the little ol’town of Dallas, F3 is looking to add another AO. Not just another AO but a Saturday AO! Why you ask? Well here’s the thing. We have a mission and that is to reinvigorate male community leadership by planting and growing small men’s workout groups. Well Folsom has been planted and has been grown. It’s grown so much so that by definition it is becoming problematic. How is it problematic? Is it the fact that I had to park out on the road two Saturday’s ago because the parking lot was full? No, but that is a sign. The ideal workout group ranges around 10-12 guy’s. When you start reaching and maintaining numbers around 18 then it is considered problematic and the star fish method needs to be applied. We apply this method with the hope that both groups eventually have to be split again and then again and again. Why do we say it’s problematic? There are a lot of ways it can be but let’s focus on one. It’s hard to connect with people when the group gets to big. When you have a group the size of the last few weeks 32 and 28, a man can show up, disappear in the crowd, and walk away without anyone ever really noticing him. We don’t want anyone walking away without being impacted in some way every single time they come out if at all possible. So that is just one of the why’s if not the most important. Now I know people don’t like change and some people like having the big crowds. To you I say don’t be selfish and EH more people and you’ll have your big group back in no time. Stay mission focused!
OK so on to the how. We will start on a trial bases much like we did with Tequila Sunrise in Belmont. The first Saturday will be March 27th at 7:00am at Cloninger Park on W Church st. It is across the street from the old Dallas High School for you boomers, or the old elementary school for you Gen X guy’s and right next door to the Police station(so be cool if you know what I mean). It is the park used by many during the IPC . The time will be staggered from Folsom by 30 minutes just as a different option for Saturday and it will help out our friends at the Country Kitchen so they don’t have 25 guys walk in and sit down all at once. Any questions or comments feel free to ask. You know I like to talk.
Thanks,
Freight and your Leadership Team
Here’s a reminder of what the PT Test looks like. Come on out to Gashouse on November 14th and either set your baseline time, or see how much you’ve improved since the last time.
400 Meter Run or Ruck / Walk
100 Merkins, 100 LBC’s, 100 Squats, 100 SSH’s
400 Meter Run or Ruck / Walk
75 Merkins, 75 LBC’s, 75 Squats, 75 SSH’s
400 Meter Run or Ruck / Walk
50 Merkins, 50 LBC’s, 50 Squats, 50 SSH’s
400 Meter Run or Ruck / Walk
25 Merkins, 25 LBC’s, 25 Squats, 25 SSH’s
(Those who choose the Ruck / Walk option are finished at this point)
1600 Meter Run
*All reps of each exercise are to be completed prior to advancing to the next exercise, no breaking down exercise’s into sets of lesser reps. (i.e. complete all 100 Merkins prior to moving to LBC’s)
**40 Minute Time Limit – All PAX will start at the same time and each PAX is responsible for tracking his completion time. If you do not complete the entire workout in the allotted time, note the amount of the workout that was completed. Times can be submitted to Broke who will keep a tracking worksheet for future reference.
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
Do you like a good beer every once in a while? Do you like to Ruck? Do you like to spend a little time with your F3 bros talking trash? Well have I got an event for you! F3 Gastonia Brewruck. Why a ruck? Why not!
What is it? We will meet, ruck, and stop for beers at several breweries in charlotte.
When-Saturday October 17th 1:00pm
Where-Meet at Old Mecklenburg Brewery(OMB) 4150 Yancey Rd, Charlotte, NC 28217
Then what? We have 4 stops planned starting at OMB. Each stop has several options with so many breweries close together. Each stop has 1-1.5 miles of rucking in between with an ending ruck of 3.1 miles back to the start from the end. It should total around 6.5-7 miles over the course of about 4-5 hours. Of course this all depends on stopping and starting time at each stop. Reach out and let me know if you are a HC.
“Leadership is a skill that a person must learn and master during their lifetime rather than an attribute of their character with which they are born. As a skill, it is like learning to play the piano. If it were an attribute, it would be like having blue eyes or a square jaw.
Because it is a skill, a person must commit to learning to lead in the same way that they would learn to play the piano. The degree to which they will ultimately master it will depend both upon their natural ability and their willingness to practice. Because we are all born with some leadership ability, even a man with very little natural skill can still be an effective leader if he is willing to practice hard. But a man who will not practice at all will never master the skill even if he is born with the heart of a lion. The decision to become an effective leader is volitional. No one else can make it for you.”
– F3 Q Source
F3 is more than a workout. It’s also about growing a man and teaching leadership. It has been almost one year since I took over PainLab as Site Q from Rudolph. I have been and always will be passionate about this AO. It offers so much too many PAX that cannot do a Bootcamp due to injury or other physical limitations. By no means is this an easy workout AO. We push the boundaries of what can be accomplished with low to no joint impact, while still being able to raise the heart rate to that of a Bootcamp or Running AO.
I am looking to pass the torch to another HIM in the region that has this same PASSION.
I am looking for someone that is ready to take the next step to becoming a LEADER.
I am looking for YOU.
Are you willing to step up and be a leader??
When: Torch will be officially passed over to a true HIM on May 18th, 2019.
PainLab is located at GasHouse on Saturdays 0700-0800. Although we are a separate AO, we will always warmup, end with Mary & COT with Bootcampers. If there is a convergence, you will be responsible for having a PainLab option. This ensures we are inclusive to all PAX at such a large gathering of HIMs.
Job Requirements
- The F3 Ambassadors, if you will. Every man’s first impression of F3 will likely be guided by the work of these men. This is where the rubber really meets the road.
- He makes sure that the core principles are kept intact, which is impossible to do if HE ISN’T THERE. So, the inferred commandment is, BE THERE. Every time. Period.
- He plants the flag for the AO, makes folks feel welcome, makes sure the disclaimer is correctly spoken, picks up the 6, etc.
- He manages safety for the site (don’t post if there is a bunch of lightning, that sort of thing).
- He manages the Q schedule. Practices Voluntoldism…
- He sells the AO, the Qs, and the Mission of F3.
- He harasses Qs to write BBs, etc.
- Has social media skills
Qualifications
- Drive
- Ambition
If you are interested, please contact me:
Twitterbox: @JeffWeidman
Cell: 704-964-1994
Email: WeidmanJeff@gmail.com
AYE!
HIPAA