Fitness, Fellowship, Faith

Tag: The Fighting Yank (Page 16 of 18)

Gashouse Convergence in support of Operation Sweet Tooth

The year 2016 has been spectacular for Gastonia F3.  The PAX have been pushing the rock and expanding our footprint to impact men and our community.  The launch and growth of Midoriyama, Folsom, and the Fighting Yank have meant more choices for first F opportunities.  The F3 Nomads has helped men experience other AO’s and form friendships outside our region.  The training, preparation, and completion of our first ever Blue Ridge Relay team has formed tighter bonds between men.  The combination of all three F’s in events has been a signature of the Gashouse’s short existence as evidenced by the Backwoods Brawl and the recent epic #CSAUP “The Climb” at Crowder’s Mountain.  Dr. Feelgood pulled that one off during trying times and we are grateful for his dedication to make it happen.  Getting Dredd and CSPAN to speak on Veteran’s Day was a real treat.  Many men were ready to charge the hill and take no prisoners.  What a great event!  If we can repeat that next year I expect at least double the numbers.

The Gashouse has a lot to be thankful for.  One of the blessings of living third is impacting others through leadership at home, at work, and in our community.  It is to that end that I announce the December convergence at the Schiele on December 17th in honor of Operation Sweet Tooth.

Last Christmas, F3 Gastonia sponsored a family at Jobu’s recommendation and the generosity was overwhelming.  This year, in that same spirit, Gastonia F3 is going to partner with Operation Sweet Tooth in support of the Boys and Girls Club of Greater Gaston.  http://www.bgcgreatergaston.org/

Why Operation Sweet Tooth you ask?

Earlier this year, F3 Olive lost his 8 year old daughter Christina Marie Latini unexpectedly.  There were many prayers lifted for Olive and his family in COT’s and backblasts during this time.  As a testament to his family’s faith and resolve, Olive is using the tragedy for good by creating a 501(c) 3 organization in honor of Christina.

“To honor her memory, the mission of Operation Sweet Tooth is to keep her spirit alive by providing hope and joy to children who may be sick, less fortunate, homeless, or just need to have their spirits lifted. The goal is to provide toys, gifts and items of need through various fundraising efforts in hope that we can have of positive impact and experience on their lives.”

https://operationsweettooth.org/

“Not all of us can do great things. But we can do small things with great love.  ”Mother Teresa

What:  Convergence workout

When:  December 17th

Where:  Schiele Museum

Who:  Bandit and Roscoe QIC

Why:  Because you have overcome Sad Clown Syndrome and want to live third by helping others and giving back

Price of admission:  At minimum something to donate on the list below. There is no maximum donation!  You can also donate cash directly to #OST and get the deduction.  YHC will have donation forms available.

What to donate:  Cash or check to Operation Sweet Tooth

$5 and $10 Gift Cards from Best Buy, Game Stop, Walmart, AMF Bowling, etc

Circuit Training items:jump ropes, hula hoops, basketballs, footballs, multipurpose game balls, cones, etc.

Art Supplies: Charcoal, Calligraphy sets, Art Pencil Sets, Paint, Easels,

School Supplies: Pencils, Notebooks, 3 Ring Binders, Erasers, Construction Paper, etc.

Snacks: Anything healthy: pre-packaged snacks like popcorn, low fat/low sodium potato chips, etc. (Boys and Girls Club feed approximately 200 Kids a day)

Start EH’ing your friends now!  Read some old backblasts on F3Nation.com and find those PAX that we haven’t seen for a while and pick them up and bring them.  If you are on IR, bring a gift in time for the COT and do bible study and coffeerama with us.  For every FNG at the convergence, Bandit and I will perform twenty burpees at the end of the workout and buy your coffee at Panera afterwards.  For every Kotter we welcome back, all the PAX will perform ten hip slappers each.*

So prepare your M that when you come home from Panera on December 17th, (sometime before lunch), your spirits will be lifted and your heart, mind, and body will be ready for the holidays and the real reason for the season!

*Disclaimer:  There will be no backwards running.

Mumble Chatter

11 showed for a beatdown at the Fighting Yank. 2 being FNG’s. There would’ve been 12 but Skuiesshh had some kind of fashionista thing he was dealing with so he said he was adding 3 more miles to his already 8. It’s been a few months since I’ve been to the Yank so I was excited to be back. I’ve been on the road with the nomad crew. To be honest I was really just excited about the western omelet at Cherubs.

No one showed for the ghost flag. Brief disclaimer for the FNG’s and we got started.

Warmup:

SSH x 20ic

Don Quixte x 10ic

Tooltime seemed to enjoy the view of the Q so much I decided the next exercise should be monkey humpers.

Monkey Humpers x 10ic

Toy Soldiers x 10ic

Hillbilly’s x 10ic

Pledge

Mosey to the ball field

The Thang:

Some time back The Mayor got us involved in a burpeethon to raise money for the Special Olympics. Great cause and event that I hope we all get involved in next year. Since we always need to be training I thought today would be a great time for it. We split into 2-4 man teams and 1-3 man team. Tooltime and Flush seem to have a habit of getting on the 3 man team. Take turns running out 20 yards and do 10 burpee’s until as a team you reach 300. Great job by all on this one even if you wanted to punch me in the face! That being said nothing brings out the mumble chatter like burpee’s. Especially this many. Well it wasn’t really mumbling as much as yelling and maybe some cursing.

Mosey to the corner in front of the school.

YHC advised the PAX we would be running to the point at the Main St intersection stopping at each intersection for 10 jump squats equaling to 60. Once the 6 arrived we turned around and did 5 merkins at each intersection.

Mosey to the pull-up bars.

Everyone planked while 2 PAX did 5 pull-ups then switched out until all had done a round. Rinse and repeat.

Mosey back to the Flag.

With a little time to spare we decided to do some ab mary. Tooltime called phiffer scissors x 10, Brownstreak called american hammers x 10ic, then I’m not sure who but someone called dying cockroaches x 15.

COT:

Announcements-Advisory board meeting Sunday at 7, Holiday party after the first of the year.

Named the FNG’s. Welcome Frog and Solomon. These guys did a great job on there first day out. They are obviously in pretty good shape already.

Prayer Request-Dr Feelgood’s family, Shrimp Boat is heading out on a mission trip Dec.31st.

Prayer

Moleskin:

So 4 of us went to Cherub’s but only 3 could stay for breakfast. So as I had stated previously I was really looking forward to that omelet. Well today’s menu was altered because of breakfast with Santa so no omelet could be had. I would have been a little more disappointed had I not gotten to see Santa. It was quit funny having three sweaty grown men piled into a restaurant of kids and families waiting for Santa. Don’t tell him I said it but I think Brownstreak really wanted to sit on his lap.

 

Just yankin your chain

8 Men were present for the warmup, as Sargento another pax I do not recall apparently met for a prerun.  They stayed for the Moroccan night clubs and Side straddle hops, then it was off to whatever fun they had planned.  While warming up A young man was walking across the street so Tool time attempted the Billy Zane, inviting him over.  He participated in the Morrocan nightclubs and SSH, but had to slip away and promised to come back.

The disclaimer: I’m an idiot and you should go home and go to bed and other brilliant legal terms.

The warmup: Moroccan night clubs, SSH both x 25 IC, then the pledge.  We parted ways with the pre-runners and began our Mosey to whatever fun I could find.

Tha thang: Frankly, I felt like Crap all week and didn’t even think about my Weinke.  The only preparation I made was some areal recon on Google maps to find somewhere I had not been before.  We began the mosey up a street towards the school. I found a nice wall for the peoples chair, some overhead presses, then some more peoples chair and Rocky Balboa’s X 25 IC.

More mosey to a park somewhere under some trees.  We circled up for a count and I shared with the Pax what I had learned from Dredd: 1) Fatigue makes cowards of us all, 2) It all begins with Love, 3) Ask, Listen, Recall.  We alternated between step ups, dips, Derkins, Merkins, Shouldertaps while, with Tool Times help, I shared the stories behind these lessons.

We found some swings and I called for feet in the swings between the chains pulling the knees to the stomach while the partner does 50 squats.  2 rounds of this and it was back to the picnic area for 5 burpees OYO then shoulder taps on the picnic tables.  We began the mosey back taking another scenic route and across the church parking lot, and back to the park.

We arrived at the walking track and YHC called squats to the corner, then Bear Crawl to the next corner, then for a rest, 6 burpees OYO (just to mix it up).  After a brief countdown, YHC called zombie walk to the 3rd corner, only to find 5 more burpees OYO! (2 days later typing this BB and my groin is still screaming)

Mosey to the steps and YHC called Dora 5, 10, 15.  50 squats, 100 flutters, 150 LBC’s while parner ran up the steps and back down.  This was completed with 3 minutes to go, so YHC found a grassy spot and called as many burpees as you can do in 2 minutes!

Prayers for rain and a young person needing surgery.

Strong Work Men, and particularly enjoyed Coffeeteria and getting to know Tiny Tank and Norwood.  Hope to see you all again soon!

THE CLIMB – CSAUP

The Thang

In a quest to cure Sad Clown Disease …

Five teams of 5 or 6 men.  Points given for extra stuff for bragging rights.

Friday
1700-1800 – Registration / check in and put stuff in the cabins
1800-1900 – Basketball and fellowship
1900 – Dinner and CPR review from Whoopee
1930 – Talk from CSPAN
2000 – Talk from DREDD
2030 – Fellowship
Saturday

0530 – Wake up
0600 – Work – out warm up
0620 – Sasquatch – Climb 1
0650 – Third F Devotional / Sunrise
0700ish – Red Pills (8 beatdowns throughout Crowder’s Mountain State Park and Camp Crowder’s Ridge
0850ish – Climb 2 – Finish on top of the mountain
1000 – Breakfast
1100 – Cleanup / breakdown

The teams were:

Team 1 – Squirt, Blart, Def Leppard, Dolph, Gomer, Gumby

Team 2 – Oompa Loompa, Roscoe, Short Sale, Photobomb, Ashhh Pond

Team 3 – Freight, JJ, Stroganoff, Spiderman, Easy Rider

Team 4 – Billy Madison, Bacon, Hushpuppy, Edison, Whoopee, The Mayor

Team 5 – Huckleberry, Sargento, SLAW, Sledgomatic, Monk, Linus

Red Pills (after warm up and mosey up Crowders Mountain):

1- Two team members run to the Linville Rd. Park access and retrieve a park map.  Other members complete 50 CDDs then run to the trailhead to meet other two members.  Everyone completes 10 burpees and returns up the hill.

2 – Follow the path back towards camp where you will find a stack of blocks.  Retrieve a block and return.  Ask ToolTime, “Permission to piss, boss” then complete 15 overhead presses with blocks and return them for your next pill.

3 – After dismantling a rather large swingset YHC saw a massive set of monkey bars that screamed CSAUP.  Overhead presses and squats (50 each) as a team while in the deep sand and holding the beast of a coupon is a fellowship event in and of itself.

4 – Go kart roll.  Teams ride the go kart to the entrance of Camp Crowders Ridge.  Team must then push the go-Kart up the hill … yes, it burns

5 – Dolph’s World – What would a CSAUP be without tractor tires, sledge hammers, kettle bells, and a backward sled pull? Not sure, BUT it definitely wouldn’t be Dolph worthy. Four stations of “fun”

6 – On the waterfront: One PAX is blindfolded and sent to bear crawl around the docks.  Other team members hold plank and shout instructions to keep blindfolded team member on dry land.  Each instruction shouted cost one merkin.

7 – Various exercises on the basketball court to be sure no muscle groups go left out.

8 – Team rolls 4′ X 8′ trailer around back parking lot retrieving one tire per man then returning trailer to the start.

Extra Credit – Each team received a sheet of stickers with an aggregate number (300) of different  exercises.  Exercises included merkins, plank jacks, flutter kicks, and LBCs.  In addition, teams were promised additional points for catching a bear, possum, or Sasquatch.

Moleskin

Thirty-two men locked shields at Camp Crowder’s Ridge at the base of Crowder’s Mountain for the Gastonia region’s first CSAUP, named The Climb.  With the event promoted to begin between 1700 and 1800, over half the PAX had arrived by 1630.  Registration efforts (and early set up) were led by Freight using a double blind technique that “just happened” to yield a solid combination of speed and size to his team.  Teams were housed together in independent cabins to provide the opportunity for some Goerge W. style “strategery” or a carefully executed Code Red.

Pre-dinner fellowship and basketball continued until 1900.  The nervous anticipation of the unknown beatdown gave the PAX an abundance of energy.  The basketball resulted in one injury to body (Sledgeomatic, ankle) and many injuries to pride.  Ashhh Pond came with an arm wrapped in Saran-Wrap saying something about fresh ink, but we all knew he was going for the Winter Soldier look.

 A delicious spaghetti dinner with all the trimmings was enjoyed by the PAX. It was a great privilege to be joined by DREDD (F3 co-founder) and CSPAN (F3 GasHouse expansion leader and some other big time leadership position that he explained, but we didn’t understand).  After Stroganoff blessed the meal spaghetti and trimmings were consumed in abundance.  After dinner GasHouse Nantan, Whoopee personalized the importance of CPR and provided an abbreviated course to be sure F3 men will take action in the face of a life threatening event. 

CSPAN began his remarks with a Veteran’s Day reflection and recognition of those who have worn the uniform.  Thank you veterans!  He then  provided a brief history of how the Gastonia region has grown in number and continues to develop #HIM.  A reminder and challenge was issued to pay attention to the Concentrica placing your M at the center of all that is worldly going outward with family, shield lock, blades and stones (Whetstone process), outer ring friends, the rest of the world. CSPAN also challenged us to continue a  strong commitment to the Third F.  Our development will naturally lead to a shift from the first F to the  third F in order of impact.  CSPAN has been a steady mentoring leader for the region.  His impact is seen and heard through the students of his Q school and all PAX in the region.  Thank you CSPAN!

DREDD began his remarks expressing gratitude to CSPAN and recognizing his impact on other men.  DREDD asked that three things be remembered: Fatigue makes cowards of us all, It all starts with love, and Ask, Listen, Remember. Sharing powerful stories of personal events, DREDD brought home what it takes to lead men. Throughout his remarks DREDD remembered the PAX by name and recalled stories they had shared as he mingled before and during dinner.  The highly engaged audience was challenged to keep physically in top shape so you CAN lead.  DREDD’s story of a Medal of Honor recipient and his experience leading soldiers in adverse conditions echoed the example of Christ’s leadership beginning with love.  DREDD went on to share that men want to be known.  Ask questions, intently listen to the response, and remember.  Share that information later showing men that they are worthy of being heard and known.  The men in the room were ready to attack the mountain right then.  Aye!

The evening continued with great fellowship, some adult carb loading, and the Whetstone process in full motion.  Oompa Loompa and Gomer seemed to be sharing some life wisdom, while others mixed corn hole and cough medicine to complete a perfect evening.

During the night the foot traffic between the cabins and the bathhouse was heavier than beach access on the 4th of July.  See a doctor men.

After a few hours of shut eye I awoke to visions of fuzzy math and the need to add an additional “Red Pill” station.  Spending a couple hours making an additional sign, staging the event, and fabricating more “red pills” was incredibly peaceful.  The wind, woods, and mountain seemed to create a peaceful music which could only be broken by Miley Cyrus’ CSAUP anthem The Climb.  As the PA system reverberated thought the countryside, men arose, and all motivated by that new knowledge that it “ain’t about how fast I get there, ain’t about what’s waiting on the other side … it’s the climb.” Music made the perfect segway into Enter Sandman … and the people were happy.

After reviewing the morning’s plan extra credit stickers were provided to each team along with a promise that extra points would be awarded to teams for catching a bear, possum, or sasquatch.   Roscoe led the PAX through a warm up and a series of scripture readings.  The stage was set Freight to lead the PAX through camp and into the woods for a covert mission to the Crowder’s Mountain summit.  With headlamps burning and reflectors placed to mark the path, the PAX heard rumblings in the forest before a sasquatch did appear, or someone on the IR dressed in the Whoopee family Halloween costume running through the trees.  I believe Roscoe, Edison, and Photobomb (not really sure) were the ones who pursued the deadly creature earning the self satisfaction of the hunt and the thrill of the catch.  Roscoe’s contact lens was knocked out during the chase, but as all Alpha males do, he spit on it and stuck it back into his eye, while uttering a pledge to destroy the tree branch that dared to inflict such harm.

The PAX continued the mosey to the pinnacle of Crowders with the sky getting progressively lighter and the sun beginning to appear on the horizon.  Monk shared a powerful Third F with the sunrise as a backdrop:

Small as we are, our hearts and minds possess an immense capacity for love.  To love fully, we need to be loved by God first and then, like God, to act so that others might live, as in 1 John 4:9-10.  But loving action must be learned.  Consider how Jesus teaches how to love in your favorite parable, teaching, or Gospel story, such as Jesus’ last encounter with Peter (John 21) – (Hushpuppy), or the Prodigal Son (Bacon).

Inspired and ready to conquer the task at hand the teams divided and began to execute.  Tool Time reappeared from Friday to instruct the teams on the first two red pills.  While Tool Time wasn’t supposed to be with us on Saturday, a poster with his name on it provided the EH to bring him back.

I will have to admit, the 8 red pills were tough.  Watching the PAX pull each other through was a blast.  Each PAX had his own approach.  Dolph was just happy to be picking up heavy stuff.  SLAW took the blindfolded task as an opportunity to take his shirt off … just like he does in the school pickup line. Gomer took his perfect merkin training (which had impressed DREDD) and practiced a lot. Short Sale had to leave a little early as part of his concentrica training, so he did a couple thousand flutter kicks first.  Remembering when … Huckleberry … awesome.  Running from station to station is was great to see the intensity that did not waiver. Billy Madison decided to complete station 4 with a Bud Light in hand, possibly a CSAUP first.

PAX fully engaged the downhill ride on the go-kart but the push back up was often volunteer only.  The group lifting with the ladder proved especially tough for the tall guys.  Easy Rider and Sargento had to assume the squat position the whole time.  Stroganoff yelled a lot during the overhead presses but all made Miley Cyrus proud.

Upon completion of the red pills the return trip up Crowders was tough.  Spent legs began to cramp and burn but I personally enjoyed some quality conversation bringing up the six.

On top of the mountain the PAX traded in their 8 red pills for the cure to Sad Clown Syndrome.  Each PAX received a new stone which read “Keep Pushing.” The cure does lie in the journey so I guess Miley (before she climbed up on a wrecking ball all naked and such) had it right.  It was The Climb.

We descended at our own pace and found a full bacon and egg breakfast waiting.  As we recovered together Whoopee stood and reminded everyone of what F3 has meant in his life.  Sandy V had especially taught him to be a better emptier of the dishwasher.  The PAX nodded because everyone knows they are in a different place with a special group of brothers than they were a year or more ago.  What we do to pay it forward is the real mountain pinnacle.  Keep pushing!

Thank you to everyone for jumping in, cleaning up, and doing whatever was needed. Great work!

 

Hurricanes and Stuff

Everybody knew it would be a mess for today’s workout. Despite nonstop rain and wind, 8 strong men still made it out in the gloom this Saturday morning. On top of that, most of them got a run in before the workout. They can’t be stopped! To top it off, an FNG posted in this crap, that guy means business!

With the FNG present, a full disclaimer was given for his benefit. YHC also told the PAX that he’d done his best to put together a hurricane/beach/weather/water workout. We’ll see…

Warm Up: Sun Gods x15 IC, Doggie Paddles x10 IC, CDD x15 IC, Air Squared x15 IC

Mosey to the parking lot behind the old town jail for the Crab Platter (name to be approved later). In a triangle pattern, the PAX would perform 15 Crab Cakes IC, Crab Walk to the next corner for 15 Crab Humpers IC (chuckles abound). Crab Walk to the last corner for 15 Crab Jacks IC. Delicious!!!

Mosey from there up main street to the new parking lot at Nellie’s for the BLIMPS (related to weather balloons, that’s my story at least). Here the PAX would complete 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks and 30 Squats all OYO and then plank for the 6.

Mosey down the road to the alley where Rivermen Brewing will reside hopefully soon so we can exercise some 12 ounce curls in a 2nd F fashion.

It’s time for the Hurricane Hoedown!!! This is an IC countdown routine of several varieties of flutterkicks (Stroganoff would love it). Starting with a round of 7 IC, the PAX would perform Seated Flutterkicks, then Hands Behind Flutters, then Reclined Flutters, then regular Flutters and finally LBC Flutters (the worst!). We counted down from 7 to 1 for a total or 28 of each variation, BRUTAL. The best part was in our last few sets, the postal carriers loading up their trucks for the day’s work started chanting us on in cadence to the end of the routine and then on our way back out the alley. AYE!!!

From there we moseyed around the corner to the parking lot of Walk Run for a the WASH (cause we were dirty). Here the PAX paired up and would complete in aggregate 100 Werkins, 100 American Hammers, 200 Step Ups and 200 Hillbillies. While partner 1 did the exercises the other went out and back doing Fiddler Crabs, then Bear Crawl, Lunges and maybe something else, I can’t remember. The FNG was feeling the effects of the workout now and was doing everything he could to keep his Merlot down and he did. Atta boy! By the end of this YHC was smoked so we took a slow fellowship mosey across the street.

The last stop was to study the effect of Global Warming on our bodies! The PAX would hold the Al Gore for 60 seconds then switch to do 15 dips IC. Back to the Al Gore for 30 seconds and a finale of 15 Monkey Humpers IC for the passing traffic. Mosey back down the street where we’d started.

Namorama, welcome Jim Cantore! YHC was called out the after making the obligatory statement of “Tell us about yourself” and I then went off that script and threw out the obvious need to call him Jim Cantore of the Weather Channel since his first post was in a hurricane. YHC accepts the responsibility for this move but with a majority vote, the name stood. Q’s call, right?

Prayer requests: All those dealing with the hurricane. I can’t remember the rest. Sorry.

It was a unusual day and I appreciate all the hard work out there today men. You make it easier to come out here on days like this!
AYE!!!

Field of Dreams

One by one the pax started rolling in except Tiny Tank, who got some EC with a 5+ mile run to the Yank. T Claps sir! We had a new face so disclaimer was a must. Disclaimer giving and here’s what I remember….

It’s October and it’s Playoff time for baseball so…….. Why not do some work on the field. Let’s Go…..

Warmup:
SSH 20ic
LBC 15ic
Toy Soldier 15ic
Cotton Pickers 15ic

Let’s mosey….. We went to the ball field across the way about a 1/2 mile. Boudin hung with the 6 (t claps sir). Planking up waiting for all the players to get there we was surprised to see a gravel infield. What??? Why??? Here is where we played some ball…… Not really!

Baseball:
– Pax are divided into four teams. Each team starts at its own base.
– Teams must complete a cumulative number of reps of different exercise at each base.

150 reps of each:

1st: Mericans
2nd: Squats
3rd: Crab Cakes
Home: Plank Jacks

We started with Bear Crawls between bases but quickly called Omaha due to the gravel infield(still don’t get it) to lunges.

20min time limit on game and we declared a winner. I already pre-named the teams without player knowing. Here’s how teams finished….

Dookie wins
SSS 2nd place
Homer 3rd place
Pee pee last place
Had to show to understand!

With time flying by we moseyed back to where we started at the hill for a triple nickel…

Triple Nickel
5 Burpees
5 Squats
Repeato 5x
Moseyed back to start at the step for the pledge and COT

Namerama

Announcement:
CSAUP

Prayers:
Shrimpboat (Europe trip)
Our Nation

Top Hat took us out!

Thanks for the chance to lead. Great group. Brownstreak out!!

The House Always Wins

YHC arrived a little early today to make sure the table was set for the day’s workout. After a quick walk around in the gloom, the men of the Yank began to arrive. Qui$h and Tool Time made a quick fly-by finishing up some EC and one of the two FNGs ran to the AO too! Great start!

After some extended chit chat in YHC called for the PAX to circle up to get it going. A full disclaimer was given to start the two FNGs off right along with some encouraging words and we were off.

Warm Up

Abe Vigoda x5 IC with a transition into Don Quixote x5IC due to slowness!

SSH x15 IC?

Morrocan Night Club x30 IC

Dying Cockroaches x10 IC

Merkin x10 IC

The Thang

A short mosey to the pavilion revealed a little surprise for the PAX, a deck of cards! Could it be THE DECK OF DEATH?!? Yes!!! Immediate mumble chatter followed. Excellentt!

Spades = Burpees

Clubs = Squats

Hearts = LBCs

Diamonds = Dips

When a certain suit is drawn, the PAX will execute the corresponding number of reps for that exercise. The cards were picked one by one and the PAX performed like the champions they are, FNGs included. This routine is not joke! The only time the group missed a beat was when YHC Omaha’d to cut the last set of burpees in half. In retrospect, the PAX was strong, YHC had actually softened up from a month of BRR training that has left him in less than ideal F3 shape!

Once this ordeal was complete, the PAX was led to the field behind the middle school for some new action, but low and behold they were beaten to the spot by a middle aged guy practicing his disc golf form. So that our workout could maintain our good rep in the community, YHC decided to play nice and not take over the field but instead move on to a patch of grass on the side of the school.

When everyone had arrived, a leg of Seal Crawls was announced. This is a crappy derivation of Bear crawls because you don’t use your legs. One length of this had everyone tapping out and agreeing that we shouldn’t try this one for a long time. 20 goof balls was announced followed by a return trip of actual bear crawls.

Mosey back down to the amphitheater for the Triple Nickel. 5 mountain climbers at the bottom, run up the hill for 5 WWI sit-ups at the top. Repeato x5.

This too was really tough but the PAX powered through just in time for a short round of ab work.

Peter Parkers x10 IC

Flutterkicks x30IC

Protractor x?

Nolan Ryans x10 IC

Awesome work men. Thanks go to Mayor for pulling some strings to make sure we avoided the trains today. Lord knows we did enough burpees anyway.

It was a pleasure leading today, I hope you enjoyed it as much as I did.

Announcements, CSAUP, Prayer requests, Namorama.

Welcome FNGs Boudin and Gilligan. We look forward to pushing the rock together again soon. AYE!!!

Hills and Sprints

Started out with 7 til monk came in Hot. We did a quick warm up of …..

SSH 20ic
Wind mills 15ic
and a stretch exercise not named yet!

We were being pressured by a group setting up a booth for an event so we cut warm ups short. Sooooo we mosey over to Hawthorne Park for….

Triple Nickel:
5 Burpees @ bottom
Mosey to top of monster hill (I take full responsibility for under estimating this hill)
5 squats @ top
Mosey back down
Repeato 5X

Quiche and Tool Time blazed through this so the kept going…… Picked up the 6 and we moseyed a short ways to the “malt red cup skate park” behind Sammy’s for some….

Sprintervals (distance = 40+ yards):
sprint and jog back. repeato x 7

7 jump squats, sprint and recover walk back. repeato x 3

7 mericans, sprint and recover walk back. repeato x 3

7 apollo ohno, sprint and recover walk back. repeato x 3

7 LBC, sprint and recover walk back. repeato x 3

7 mericans, sprint and recover walk back. repeato x 3

7 CCD, sprint and recover walk back. repeato x 3

7 Squats, sprint and recover walk back. repeato x 3

7 WWII situps, sprint and recover walk back. repeato x 3

We left there to the side of Sammy’s for some street side Monkey Humpers 10ic
Then against the wall for some Hip Slappers 10 oyo left there moseyed back across to the park for 21’s with mericans. 7 1/3 way down, 7 2/3 way down, 7 full mericans down = 21. Tool Time yelling for me to keep going to break a calorie burn record so we moseyed by to the flag the long way!!!! It was time and I was short beating the record by 13 calories… Story of my life!!!

Time!!

Pledge

Anouncements:
BRR guys safe travels and safe running.
Shirmpboat on his future mission trips.

Prayer!

Brownstreak out!

Squats instead of merkins

13 PAX, along with the Ghost Flag, came to the Fighting Yank early on a Saturday morning, only to find their Q unable to lift his arm above his head. Due to a football injury earlier in the week (throwing a football with my 2.0 in a pool), YHC’s right arm isn’t working very well. Have no fear, what was once a well rounded full body workout is now a core and leg workout. Anything that was once arms and upper body has been changed to squats and flutter kicks. No FNG”s, so only a short disclaimer.

The workout went as follows:

Warm up:

Squats x10 IC, Don Quixote x10 IC, LBC x10 IC, Hillbillies x10 IC

The Thang:

Mosey around the block to the front of the Middle School, nice place for dips but we won’t need them today. Wheezy Jefferson x10 IC, Flutter kicks x10 IC, Squats x10 IC, Lap around the front of the school. Rinse and repeat x3. Mosey to the flag for the pledge. Mosey to steps at the soccer field for calf raises x10 each step,  Bobby Hurley x10, for 3 rounds. Next is 1 lap around the track with 4 lunges and 1 squat stopping at each quarter for exercise. 1st quarter=20 LBC’s, 2nd quarter=20 WW1’s, 3rd quarter=20 Flutter kicks, 4th quarter=20 American hammers. Stopped somewhere in the middle for 5 burpies in honor of a passing train. Running out of time so lets mosey down the hill and set the timer for 5 minutes. Partner up, 1st partner runs backward up the hill, forwards down, while partner 2 planks, switch off. Stumbled back to the nest for announcements and COT.

Prayer requests: T Square and his family, kids back to school and beginning of school sports.

It was an honor to lead and I look forward to the next time.

 

Paperwork

The day started with an awesome sunrise of crazy colors across the sky followed by several strong men to post for this week’s version of the Fighting Yank. As start time drew near YHC stated that there was a guy he’d EH’ed for a while and gave a hard commit for today’s workout….no show. We made our way down to the nest to start the festivities. After a real short disclaimer a text popped up on my phone from the FNG to be, he had had technical difficulties but was on his way! With this in mind, we started the warm-up but saved a little for the imminent arrival of said FNG.

Side Straddle Hop x20 IC

Pretzel Crunch x15IC

Don Quixote x15IC

Mountain Climbers x20

LBC x20IC

Suzanne Somers x10IC

After this the FNG arrived, so I gave a proper disclaimer (I’m an idiot, we’re all idiots, go home now, follow me at your own risk, it’s not our fault if you get hurt, etc.) and then got back to the warm-up so the FNG didn’t start completely cold.

SSH x10IC

Merkin x10IC

Mosey around the fountain and across the street to the side street beside Sammy’s for the start of the Thang.

Ring of Fire – 9 stations each with a fancy paper sign designating the exercise. At each station there was 60 seconds of work with 30 second breaks in between, rotate down the line. (There were supposed to be 10 stations but I dropped the ball on the last one somewhere) The stations were:

1.ABC’s 2.Wall Sits 3.Rocky Balboas 4.Lil Baby Dips 5.Lunges 6.Imperial Walkers 7. Carolina Dry Docks 8.Morrocan Night Clubs 9.Bobby Hurleys

After this we gathered up all the papers, being the responsible citizens we are, deposited them at the nest and moseyed up to the field behind the school.

King of Hearts (not sure why it’s named this other than the fact that it’ll get your heart rate way up!). This is a routine of however many reps of suicides that the Q comes up with. Ours were:

Regular sprints to the closest soccer goal, then to the next goal, finally to the far end. Plank for the 6. This was so hard YHC called an Omaha to reduce the next two circuits down to only the first two goals.

Karaoke suicides next.

High Knee Skips to finish. After all this we were pretty toasted but not burnt so YHC called the next exercise up:

Three Amigos – since we had 6 PAX in attendance it worked out nicely. Groups of 3 go back to back to form the people’s chair for each other. For good measure, the exercise calls for each group to then move from on place to another in the prescribed position. We tried making to a certain point but after about 25 yards we gave out. That crap was HARD!

Mosey down to the adjacent parking lot for the last routine.

Wave of Merkins – First person does 1 merkin, then the next until it goes all the way around, then 2 merkins all the way around all the way up to 11 merkins each. Tough! After some digging deep and strong work by everyone we finished up strong. Nice work!

Mosey back to the nest for some quick wrap up.

Peter Parker Peters x7IC

Low Country Crab x5IC (rough)

Dolly x20IC (mumble chatter, YES!)

Flutter Kicks x20IC (more mumble chatter)

Nolan Ryan x10 each side IC

It was a great time with you guys this morning. As always, it was nice having an FNG post to share the F3 experience with. Great work Travis Nixon…I mean Serena! Welcome and we’ll see you again soon.

Until next time men, AYE!

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