Fitness, Fellowship, Faith
YHC really should be more timely with the BB….
We did a warmup, don’t recall what is was exactly.
Then we moseyed toward River Ridge Dr.
There are 11 light poles between River Ridge @ Riverwood and River Ridge @ Plantation Trail.
It took multiple trips to confirm the last one is at the stop sign…
There were exercises at light poles and moseying in between.
Either you should been there or I should write BB sooner.
Either way…
Watts Up Powering Down.
Big crowd at Sandlot for an Independence Day special. Lots of PAX pulling a double in hopes of hanging with the legendary Dr. Seuss in the chase for the skillet. As a matter of fact, the only PAX who posted at The Sword and didn’t make it to Sandlot were Freight and Mayor. You hate to see it, if you see either of these PAX extend them the hand of fellowship and see if you can help motivate them to do better.
After a disclaimer and pledge we moseyed to the parking lot in the park for a short warmup. There were a couple of suggestions for 1776 themed workouts posted on Slack this past week, but YHC decided to come up with his own. Here’s how it went:
1 – one mile run
7 – seven exercises (Merkins, squats, big boys, IW squats, CDD’s, American hammers and flutter kicks)
76 – reps of each exercise (3 rounds – 25, 25, 26)
Still some time on the clock so let’s keep the theme going.
17 – burpees
76 – seal jacks
17 – Mike Tysons
76 – LBC’s
17 – werkins
76 – mountain climbers
Time to most back to the flag for the COT.
NMM
Discussed how blessed we are to live in the greatest country in the world. Even with all the issues out there, we still take for granted that we have an abundance of blessings that others are literally fighting to obtain.
Announcements
F3 Dad’s camp
F3 Dad’s workout at Gashouse on 7/23
Convergence 7/16
Tubing end of July
Prayer Request
Brokes’s M
Striper’s brother
Wirenut family and unspoken
Gumby mom
Turtleman
Huck
Nutria’s brother in law
Sarlaac’s daughter
Simpson family
PAX travels
Each other
Def Leppard took us out.
Great work by all the PAX this morning and awesome to have such a big group. Thanks to Flintstone for reaching out and asking me to Q. I haven’t Q’ed many boot camps since March due to my back, but this was what I needed to start getting me back on track.
I’m Broke
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
Due to a nagging leg injury, YHC decided to bring a Pain Lab style workout to the southside on Monday. 11 PAX decided to join in on the fun and 1 other went on a walkabout with a rucksack full of weight. Here’s what happened….
Grab a coupon and rifle carry across the street to the bank parking lot for a 20 to 1 Countdown.
20 – Curls, Goblet Squats, Chest Press, Big Boys (drop the coupon for this one)
19 – Curls, Goblet Squats, Chest Press, Big Boys….
Repeat all the way down to one.
There was a little complaining during the Big Boy portion of this and some even continued the objection on Slack later on. Sorry Dirt!
Still some time left and we’re about 160 reps short of hitting 1000 for the workout.
20 American Hammers IC then rifle carry across the lot for 20 Flutter Kicks IC. Shoulder carry back, then rinse and repeat with 15 reps, 10 reps and 5 reps. Counting the warmup that should get us to 1000 and time is up.
Announcements
April 2nd Convergence at The Yank – all other AO’s are closed
April 9th Community Foundation Run and Speed for Need – sign up under F3 Foundation
April 4th Site Q Swap – Flintstone will be Qing at Crows Nest and Speed Racer is coming to Sandlot, go to one of these AO’s and support these HIM’s
Prayer Request
See Slack Channel for the list. Lots of prayers needed so lift these up daily.
Also add Dry Rub’s M to the list due to the passing of her grandmother.
YHC took us out.
I’ve been dealing with a shin issue for over three weeks and last week was told to take it easy for another couple of weeks. Everyone has their own definition of taking it easy and my first thought was to just shut it down, find some substitute Q’s for my workouts, bail out of the upcoming relays and enjoy the fartsack. But that thought process doesn’t fit with F3. We have Pain Lab workouts that I can attend, I can modify as necessary, other team members will be there to step in and pick up my legs in relays and most important, MY BROTHERS WILL BE THERE TO SUPPORT ME! I’ve said many times that you come to a workout as much for the man beside you as you do for yourself and I’d like to say “Thank You” to all of you for your support of not only me, but all the PAX of F3 Gastonia.
I’m Broke
We were only a month into the year, but the weinke to start the week at The Sandlot was going to be based on a year-to-date review of what JJ has been up to. YHC arrived on a drizzly morning that earned the term, the gloom. As 0530 neared, PAX were still driving up, and as we hit 0530, PAX were still walking up. They’ll catch up. We have to get started.
The Pledge
This was the first week of the walk/ruck option at The Sandlot, so 6 PAX took off after the pledge to do their thing. The remaining 5 stayed for the warmup
SSH x 9
Squats x 9
Hillbillies x 9
Merkins x 9
LBCs x 9
(That’s 45 reps)
The ground was cold and wet so it was met with great fanfare when YHC called “Recover” after only 9 LBCs. Let’s mosey. Down the sidewalk, over the hole, past Planet Fitness where Sargento actively EH’ed a gentleman and his son walking into Planet Fitness, and over to the Food Lion parking lot.
To start the year, JJ and the family took advantage of the extra school vacation days for a covid-makeup trip to Universal Studios in Orlando. Those two parks are filled with thrill rides, but the Food Lion parking lot is the best I could do on the budget I was working with. To simulate the adventure of a Thrill Ride, we’d perform an exercise, run up one side of the parking spaces, perform an exercise at the other end, and then mosey back. Rinse and repeat for the 5 rows of parking spaces. 9 Squats on the lower end and 9 Big Boys on the upper end of the lot. (That’s 45 of each exercise). This parking lot was also wet and cold, but I didn’t want the wetness from the LBCs to go to waste.
Once that was complete, mosey over to Robinson Elementary for the second big event of JJ’s year-to-date adventure. YHC had turned 45 three Monday’s earlier. I would have done what most PAX do and took the birthday Q, but I was out of town on the holiday weekend. However, it was not too late for a birthday party. At the middle of the walkway, the PAX would give me a gift of an exercise and we’d do 10’s (kinda like 11’s, but with 10’s). Bubba Sparxxx gave me American Hammers, and Sargento gave me Merkins. My thought on that was that someone had given him Merkins, he doesn’t like them, and he re-gifted them to me. Don’t want them to go to waste. We’d mosey to one end for 1 American Hammer and then mosey to the other end for 9 Merkins. Mosey back for 2 AHs, then back for 8 Merkins. In total, it would be 45 of each exercise. Since I was three weeks late, we’d all stop for 3 burpees every time we crossed the middle which was marked with the birthday cone. Time flies when you’re having fun so we didn’t have time for 9 rounds. After 4 rounds, we had to cut it short, but we needed to get the 45 of each in. So we did 35 Hammers, mosey to the other end for 15 Merkins. Party over so let’s mosey.
The last and most recent event in the year of JJ was a trip the day before to Hawks Nest Snowtubing Park. This took us through Mortimer country so the last stop of the morning had to be at Gastone’s Hill #HTFU #HRB4L. Mosey up the hill while stopping at each mailbox on the right for 3 merkins. Fifteen mailboxes in total equaled 45 reps. Mosey back down the hill and back to Snowballs. Along the way we stopped at 5 different light posts for 9 Squats (yep, 45).
We returned right as the walk/ruckers did.
Announcements
Retreat next weekend
Walk/Ruck at The Sandlot 0530
2F lunch next Weds – JR Cash in Mt Holly
Prayer Requests
Watts Up
Linus’s family
Gumby
Wichita’s mom
Roundup’s family
Roscoe’s father-in-law
Prayer to take us out.
Until next time…
Ask HIPAA
6 had joined YHC when 0530 rolled around. None were FNGs, thus only a brief disclaimer.
Start the fun with The Pledge of Allegiance.
Warmup:
SSH x 20 IC (Cinderella rolled-in hot, bringing the total to 8)
Some exercise I already forgot
SSH x 15 IC
Some other exercise I already forgot
SSH x 10 IC
A third exercise, different than the other two.
The thang:
Mosey toward River Ridge Dr. Stop once along the way and do some exercises.
Time for some Route 66 along River Ridge Dr at the 11 lights before it T’s into Plantation Trail.
Merkins, Squats, Heels to Heaven
1 of each at first light, 2 of each at the second, etc.
Walking 10 count and then mosey on to the entrance to the park on Plantation Trail.
20 CDDs, 20 MNCs, 20 Calf Raises
Mosey to Riverwood Pkwy for 20 CDDs, 20 MNCs, 20 Calf Raises
On to the old Dr. Office.
Have a seat on the wall.
15 Donkey Kicks
Sit
10 Dirty Hook-Ups
Sit
Move to the tables.
20 Dips, 20 Derkins, 20 Step-Ups
10 Count
10 Dips, 10 Derkins, 10 Step-Ups
10 Count
10 Incline Merkins
Move the parking lot and partner-up.
1 lunges while the other runs the parking lot. Flapjack when runner catches lunger. Continue until the entire parking lot is circled.
Circle-up for Ring of Core. Each Pax calls a core exercise max reps of 12.
We had just enough time-ish to get back to the flag.
Announcements:
Prayer Requests:
Sorry for the rather ambiguous backblast. I knew the big structure of what I was going to do, but let the details materialize as I went. Unfortunately in my aged state, I couldn’t manage to recall them a few hours later.
Thanks to all that showed. A good many of the regulars for SandLot (and Labyrinth) aren’t as regular as they used to be.
Remember, posting is not just about you and 1st F. Your brothers need you out there…
Watts Up Powering Down.
Uhhh…
Work we done.
It’s been two weeks since this workout and I didn’t write the Wienkie down. I think it went something like this…….
Seal Jacks IC x 20
Hilly Billy Walkers IC x 10
Eskimo Merkins x 5
Mosey to the parkinglot at Martha Rivers park for Declining Suicides. Partner up. Pax one will lung walk from the end of the parking lot near the park entrance toward the other end of the parking lot. Pax two will mosey to the other end of the parking lot and back to swap with Pax one when they meet. Rinse and repeat until all Pax are at the far end of the parking lot.
For Round Two we will do one of Pockets’ favorite exercises, Drinking Birds. Pax one will do 2 Drinking Birds (each leg) at each parking lot stripe while Pax two runs to the other end and back to swap out with Pax one.
Round three……. Burpees! By now you know the drill. Two Burpees evey other line.
Mosey back to the flag.
Thanks for taking part in this workout.
Dirt
23 brave PAX set out to the uncharted F3 territory of McAdenville, NC to kick off Labor Day with a little something different. Freon & Flintstone were your co-Qs. Here’s what we remember…
Holidays are by definition a break from routine, so they are a great time to mix it up and do something different in the Gloom. With traveling PAX and a vacation day for many, it doesn’t seem like there are lot of PAX chomping to get to Mt Hollywood or the Sandlot at 0530 on a holiday, so we decided to pick a common spot in the middle and push it back to a 0700 start. McAdenville was an easy target, because it’s familiar, has plenty to do, and is about the same distance from both AOs, while also being relatively close to Dallas and Belmont. We announced it early enough, scouted out the site, found a place to put some shovel flags and a place for Coffeeteria and we were ready to go. We split the Q so Freon took the first half and Flintstone took the second and at 0700, we got after it.
The Thang:
Mosey to Poplar Street
Run up the hill, stopping at each telephone pole for
Run back down the hill, stopping at each telephone pole for
Highlights of this routine included the random assortment of dead animals and some PAX channeling Rob Base with a little “It Takes Two“.
Next up was a Four Corners Escalator where we started off with
Then ran to three more spots, repeating what we’d already done and adding one new exercise each time. The others were
The Smurf Jacks and Jumping Lunges were tough, but thankfully we were out of corners, so we headed next back towards the YMCA, stopping along the way for
We went up the steps to the back side of the YMCA and split into groups of 3 to utilize the concrete bleachers, the wall at the top of those bleachers, and the outer dirt track of what was once a baseball field all at once. Each PAX took a turn being the Climber, Sitter and Runner.
Repeat the whole thing until everyone gets to do everything.
Following this, back for another round of
and the part of the Beatdown where Slaw starts counting in German. Blart also had the Blarts, so it was just like Midoryama, but 30 degrees cooler.
Next, we went to the front of the YMCA to a concrete pad with walls on both sides for another couple stations
Do work in each station for 1 minute 30 seconds, then switch.
Back for more
as well as
Repeat, with Station 1 staying the same, but station 2 changing to
Then more
We moseyed back to the circle for a short round of Mary:
The ruckers came back about halfway through COT, and that was that.
Announcements:
Prayer Requests:
Moleskin:
Not sure how well lit it’d be at 0530, but at 0700, McAdenville was a great place to put in work. Seems like it could be a prime spot for an AO, considering how close it is to all the corners of our region. Regardless, I’d love to get back out there again on another holiday and explore some of the other spots. Seems like a lot of the other PAX would too, as the ruckers and EC crowd all went exploring different parts of the area.
Strong work by a lot of men today. Slaw was pushing the pace the whole time. Lots of PAX picking up the Six.
Thanks for the support and the opportunity to lead.
Freon & Flintstone ( Yabba Dabba Doo )
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