Fitness, Fellowship, Faith

Tag: The Storm (Page 1 of 24)

Muggy Storm

There was evidence of moisture in the air before, during, and after the workout this AM at the Storm.  It was great seeing extra credit all around the AO this am.  Multiple PAX were running, walking, and riding before the workout.  It was a nice crowd that eventually formed at 0530 for the start of the workout.  Here is what happened…

Disclaimer….No FNG’s….Whatever I say is a suggestion so you don’t have to do it but if you don’t, I will likely call you soft.

Warm Up:  SSH, Merkins, Imperial Walkers, LBC’s

Mosey to the lower traffic circle for 50 squats, then lunge the circle, then partner squats x10

Mosey up the hill to the upper traffic circle.  Knock out some Plank Jacks IC

Mosey to the neighborhood side of Goat Island Parking Lot (library voices please) for Dora 1,2,3  100 Merkins, 200 Squats, 300 LBC’s

Whoopee enjoyed splashing in the puddles while running as usual

Mosey back up the hill for some shoulder taps and flutters along the way.

Arrive at the bottom of the hill at the entrance to the Storm.
Run up the hill, completing one burpee at each of the 15 light posts.

YHC asked Whoopee to take the bat flippers back to start for some Mary while the six came in.  We went over on time a couple minutes but that is how it goes.  We didn’t “modify” so that the Q wouldn’t be open to grief from the PAX.  It is what it is.  We did work and completed the workout.  However, I left some work on the table and I think I need a Saturday hour workout to complete what was planned.  Kudo’s to the PAX for pushing through and completing the entire thing.

50 Mile relay signups close tomorrow.  This Saturday!  Sign up now!

Coming Soon:  Skating with Mayor, JJ 5K, Transvergeance with Lake Wylie, Iron PAX

Prayer Requests:

Courtney rehabbing at home

Breaker’s Uncle

Sargento’s summer intern’s grandmother in hospice

BOS and his mother and family

Tesla and family



Waterboy on his family Vacation adventure.


I just stopped sweating…..Roscoe out


Type O Negative

A Storm of EMOM (Every Minute on the Minute) was brewing so we got after it.  (For full disclosure, Sargento was at the start and finish of the workout after running before and during, the earlier half with Buckeye.  YHC believes Termite was around as well.

Eleven PAX were there for the workout.  It went down like this.


Warm Up:  SSH, Merkins, LBC’s, SQUATS

The Thang One:

EMOM  10 merkins, 15 LBC’s, 15 squats x ten rounds

Mosey to the baseball concession area for Thang Two:

5 Dive Bomber Merkins, 10 Big Boy Situps, 15 jump squats x 5 rounds

Mosey to the front of the school for Thang Three:

5 burpees and 20 lunges  x 5 rounds

Mosey to the lower lot behind the away side of stadium for Thang Four:

1 minute plank, 50 Moroccan nightclubs, 1 minute plank

Stay put for Thang Five:

All PAX plank on the curb of a traffic island.  PAX one plank walks to his right and tags in the next PAX and it continues around the island for two laps.

Mosey back and hit the Pledge along the way.

COT began when we got back and then we prayed it out.

Announcements:   F3 Dads at the Yank Aug 20th, F3 Blood Drive August 10th, JJ5k September 17th

Prayer requests:  Rice and Beans, Homelessness, Stinky Bird’s brothers FIL recent passing,  Safe delivery for all the babies in our F3 Gastonia family…Buckshot, Buckeye, Bouquet, Wichita, (missing one?)

We had four for coffeerama where we discussed the blood drive and perhaps getting guys to give blood so they can be around us F3 guys and see the ballbusting of who can give the fastest pint.  We learned that Boudin is TYPE O NEGATIVE, otherwise known as the Universal Donor.  This was as blatant a humblebrag as YHC has ever heard.  We also learned that Sargento is “B POSITIVE”.  Of course!

If you aren’t strong, you’re wrong!




10 pax posted on July 5th. Looks like some stayed out too late shooting fireworks. Whoopee came and ran around for a while all by himself. He left early but I’ll still give him credit just based on age alone. The air was about as thick as it can get. It was hard to swallow and often felt like we were swimming against the current. The below is what we did. Oh and SA didn’t post today, hate to see it!

The warmup:

Sealjacks ic x 15

Don Q’s ic x 15

Low slow squats ic x 15

The Thang:

Dirty 11’s- in the parking lot start at the end of the row. At the island in the middle do a burpee each time you pass. Monkey humpers and WWI situps.

On the wall at the school australian mtn climbers ic x 10 followed by 30 sec wall sits x 3 rounds.

Mosey around the school to the bus area for route 66 Bobby Hurleys. Mayor learned today that route 66 only goes to 11.

Mosey around to the parking lot near the football field. Triple nickel starburst and flying squirrels.

Mosey on the trail behind the fields back to the flag.



Announcements-Convergence 7/16, F3 dads 7/23, tubing 7/30

Prayer request-Tiger’s sister in law, Tooth Fairy’s daughter

6-28-2022 The Storm

Termite, Big Orange Shoes (BOS) and I got in some EC before the boot camp.  BOS and I did the usual route while Termite said he was going to do 5-6 miles.

Eight PAX showed up in the gloom at The Storm.





Warm up

Seal Jacks IC x 20

Mountain Climbers IC x 20

Toy soldiers IC x 20


The Work

This is a routine that Breaker Breaker did the first year I participated with F3.  Mosey around the practice field stopping at each corner for 5 Burpees at the first corner, 20 LBC’s at the second corner, 30 squats at the third corner and 20 Dips at the fourth corner.  Rinse and repeat x 5.  One last lap for an escalator around the practice field.

Mosey to the side of the school for 10 Step Ups each leg, 10 reverse grip inclined Merkins and 10 American Hammers counting one side.  Rinse and Repeat for 3 rounds total.

Mosey back to the flag for a little stretching.



Convergence on 7/16 at Folsom

Tubing on 7/30


Prayer Requests:

Turtle Man

BOS’ daughter who is traveling to Europe.

Sargento’s friend who is going through chemotherapy.

Sandman and his M. Cancer and Covid.

The STORM – June 21, 2022

The STORM – June 21, 2022

We had 14 PAX at The STORM this morning. After a brief disclaimer and seeing no FNG’s we said The Pledge of Allegiance and took a mosey.

In between the parking rows the PAX did karaoke, side shuffle, toy soldiers, nur, and threw in some sprints to get the heart pumping.

SSH x 25 IC
Imperial Walker Squats x 10
Smurf Jacks x 20 IC
Hillbilly Walker x 10 IC
Merkin x 10 IC
Mountain Climbers x 15 IC

5 Minute AMRAP (Round 1)

  • 10 burpees
  • 10 jump squats
  • 10 freddy mercury

5 Minute AMRAP (Round 2)

  • 10 bomb jacks
  • 10 merkins
  • 10 alternating shoulder taps

5 Minute AMRAP (Round 3)

  • 10 carolina dry docks
  • 10 lunges
  • 10 plank jacks

5 Minute AMRAP (Round 4)

  • 10 apolo ohno
  • 10 wide arm merkin
  • 10 american hammers

We took a lap around the parking lot after each round.

EXERCISE #2 (There was about four minutes remaining):

  • 100 squats
  • 80 little baby crunch
  • 60 american hammers (count each rep)

PT test at Gashouse on Saturday, June 24, followed by roadside cleanup.

Tubing July 30.

Cinderella requested that everyone say a prayer for a 17-year-old who had a stroke Monday following football workouts in Georgia.

Tiger requested prayers for his sister in law.

Sargento requested prayers for one person who is going through chemo and radiation treatment for colon cancer and another person who had a mass remove from his skull.


CSAUP Lite at the Storm

(photo caption above) Tribute to JOBU

For the men that showed up at the Storm for fitness and fellowship, they got what was promised.  If they are participating in the daily Bible study put on by Breaker Breaker, they got all three.

I am thankful for all who showed up, but there are a few all stars.

Whoopee for showing up at 0600 to help set up shop and plant two flags!  Pilgrim’s Promise for the F3 Tent.  Tiger for the Dunkin coffee!  Short Sale for the F3Gastonia Tent.  Doodles, who kept security on the set up during the first leg.  Jobu for showing up to open the bathrooms and for just showing up!  I think Bos brought the Corn hole board and Whoopee brought the football.  Breaker brought some refreshments as well.  F3 Gastonia Leadership were also well represented!

YHC started writing down the names of the PAX as they appeared.  At 0645, we started the Nameorama to capture everyone and give instructions.  Doodles was on IR but he showed up anyway.  The teams paired up on their own with one ruck team comprised of Orangeman, Pilgrim’s Progress, and Tesla.  Short Sale drew the short stick and ended up with YHC.  Whoopee and Boudin made a formidable team.  JJ and Sargento paired up.  Breaker Breaker and Tiger and Bos and Bubba Sparxx rounded out the teams.

Teams were handed maps and instructions for each leg.  The first part of the CSAUP is exercises at each “station” and running in between each.  100 reps of each exercise but only one PAX can perform them at a time.  The other PAX rests and then they switch.  Each of the three legs is approximately 3 miles.

LEG ONE:  At 0701, the teams left home base and ran together to the front of Stuart Cramer.   Station One was the front of the school for 100 step ups.  Everyone was together at this point.  Station Two was the loading dock for 100 squats.  Station three was the lower parking lot traffic circle for 100 merkins.  Station four was at the Lakewood traffic circle for 100 SSH.  Then down Armstrong Drive for station five for 100 yard bear crawl in the Goat Island Parking lot.  Then run across the GOAT to the Cramerton War Memorial for station six and 100 Burpees.  At this point there was some separation and Whoopee and Boudin were smoking burpees like nobodies business.  After that,  run back across Goat Island to the front of the school again for 100 dips.  Finally, station 8 was back at the start line for 100 babymakers.  There was some controversy about what constitutes a babymaker.  Some preferred to call them Pickle Pounders, but each PAX had a different interpretation.  I believe Pilgrim was performing more of a StarGazer before being corrected.

After the first leg was done, Gavel drove in after his YANK Q and caught the Ruck team doing Babymakers and asked what the heck was going on!


The teams came in and one PAX from the team went to run Rocky Branch trail.  Fun fact:  This was Boudin’s first ever trail run!   YHC has no idea who was leading at this point, but it was either Boudin/Whoopee or JJ/Sargento.

Other PAX returned to the start and half of the PAX stayed for fellowship, football,  cornhole.  or just recovery.

YHC decided to Ruck leg two with the Ruck team so Short Sale just took a break before starting Leg three.  YHC texted Jobu who is a kotter but also teacher of the year at Stuart Cramer who had promised to open the restrooms for us.  He showed up after most PAX had completed the Rocky Branch and was able to reconnect with old PAX and meet new ones.  I believe I heard he is training for a marathon or that could have just been the heat playing tricks on my mind.

LEG THREE consisted of running around the Storm and back to the Goat Island Greenway Thread trail and back.

When Short Sale returned from leg three YHC took off and rant that leg as well, along with BOS,  Bubba Sparxx, and Breaker Breaker.  It is alleged that Sargento and JJ won first place, but YHC wasn’t there to see it.  I suppose it could have been Boudin and Whoopee as well.  Who knows and who cares?  Everyone got better and had a good time.

We were done and cleaned up by 1015 so it didn’t take “all day” like some M’s believed!  Although this was a CSAUP lite because it didn’t have the distance associated with some CSAUP’s, it would be a good starting point for another “out and back” relay with more mileage.  Lots of options to consider!  Let me know if you want to lead or contribute to the next CSAUP.  It is never too soon to put another one on the books.




CSAUP Lite PreBlast

The Storm will play host to our region’s next CSAUP with lots of fellowship on Saturday, May 21st.  Your first and second F Q’s (YHC and BOS) are collaborating (as high performing teams do) to put forth a CSAUP that will be good for first and second F’s.

Disclaimer*  The Gashouse Region has had multiple external CSAUP’s lately (1/2 Marathons, P200, SMR, Mortimer 100, D2D, V2V, etc) and the schedule has not been kind for planning a local CSAUP.  For example, this was to take place on May 7th, but that date was the Goat Island Games.  This weekend is the Henderson Jump off the Rock half,  so you see the dilemma.  We can’t wait any longer.  May needs a local CSAUP.  That is just the way it is.

Here is what you need to know…

This will be a partner workout with one common EZ throughout the CSAUP.

The first part will be a course with prescribed route where you will stop and complete exercises and reps along the way, eventually returning back to the AO.  When this is completed, one runner/rucker will leave from that location and run a leg while the other PAX will wait for their return so they can run the same leg.  Then repeat when that runner returns to run the second leg.  (Part of this will be on the Rocky Branch Trail so running shoes and trail shoes may be in order if you have both).  This part of sort of like a relay without the vans.

There will be a Ruck option if a PAX would rather ruck instead of run, but the exercises and reps will remain the same.  Teams will be set by the Q depending on who shows up to ensure that bat flipper’s will not be paired together.

All other AO’s are open unless the site Q of that AO makes the call to close.

What to bring:  hydration

gloves optional

Ruck Sack if you choose that option.

Trail shoes if you prefer

Towel and change of clothes

Lawn Chair, tailgate tents, cornhole boards, hacky sacks, or whatever you want to do to pass the time while you socialize with your brothers and wait for your partner to return.  Extra credit for anyone that brings coffee.

Mileage will be around 10 for runners and less for ruckers unless you want to do the whole thing (it will just take longer)

0630    Muster

0650  Teams selected and maps handed out

0700 start

Bring your shovel flags and wear your badass black F3 shirt and shorts if you want to represent on the trail.

The course is being finalized so there may be a longer leg for those that need more

If you are on IR and want to help with logistics let YHC know.

If you choose not to complete this CSAUP, come here after your other F3 morning workout for fellowship and cheer your brothers on!



Celebrating Six Years at The Storm – March 29, 2022

Six years ago I took the whim and was EHed by Sargento and headed to The Storm where Whoopie was on Q.  After the FREE workout, I enjoyed the fellowship and was given the name of RADAR, which could be worse seeing some of the names before and after.

So seeing that my F3 Anniversary fell on March 29 at the same AO, I started I stole the Q from Dr. Seuss via Slack and decided to do lead the workout.

Seeing a FNG, I gave a disclaimer and then we went on a run behind the school, and then circled up in the round about.

Windmill x 10 IC
Imperial Squat Walker x 10 IC
SSH x 20 IC
Merkin x 10 IC

After the warm up we took a mosey up the hill toward Lakewood Road and then took Lakewood Road back to the school on the stadium entrance side.

CRAZY 8’s (8 Rounds):
8 hand release merkins, 16 parker peter (count one side), and 24 seal jacks. After each round run in an eight pattern in the parking lot.

1 big boy sit up / run / 10 squats

Convergence at The Fighting Yank on Saturday, April 2
Community Foundation Run on Saturday, April 9
F3 Night at the Gastonia Honey Hunters. Check Slack for more details.

Cinderella’s aunt.
Pizza Man’s pastor.

Storming the Shoulders

20 PAX showed at The Storm this morning and my guess is that at least half of them did EC. Strong work men!

Standard stuff at the start with a few burpees thrown in for trains that may, or may not, have passed by.


Mosey over to the main parking lot for some Dirty 11’s. IW Squats on one side and Hip Slappers on the other with 5 HR Merkins each time you cross the islands.


Time now for some suicides the long way across the parking lot. 5 Mike Tysons each time at the start and Flutter Kicks IC at each set of spaces. Increase reps by 10 at each line finishing with 50 Flutter Kicks IC.


Still plenty of time, so let’s knock out a round of Lindsey’s at the front of the school. 30 Derkins/10 Dips, 25 Derkins/15 Dips, 20 Derkins/20 Dips, 15 Derkins/25 Dips, 10 Derkins/30 Dips

Six minutes of Mary and time is up.



April 2nd Convergence at The Yank – all other AO’s closed

April 9th Community Foundation Run and Speed for Need

Shirt design contest ends this week


Prayer Request

Buckeye and family

Pink Floyd M having surgery




Gunn family

Tiger M and step sons

Tiger work

Others listed on prayer channel


YHC took us out.

I’m Broke

The STORM – January 25, 2022

The  Workout:
We had nine pax this morning at the STORM where I skipped the warm up and we went for a run up Lakewood Road and took a tour of the school.

We made five stops on our way.

First stop 25 SSH (IC)
Second stop 25 SSH (IC), 20 Squats
Third stop 25 SSH (IC), 20 Squats, 15 Mountain Climbers (IC)
Fourth Stop 25 SSH (IC), 20 Squats, 15 Mountain Climbers (IC), 10 merkins
Fifth Stop 25 SSH (IC), 20 Squats, 15 Mountain Climbers (IC), 10 merkins, and 5 burpees

After our nice warm up run I used the light poles near the entrance of the school to do suicides where we rinse and repeated the exercise five times.

  1. 5 Mike Tyson’s  sprint to the first pole,

  2. Sprint back to the start and to the first pole and perform 10 Bomb Jacks

  3. Sprint back to the start and then to the second pole and do 15 Plank Jacks.

  4. Sprint back to the start and then to the third pole and do 20 Seal Jacks.

We had a few minutes left so to catch our breath we lunged walk from one curb to the other curb and nurred back.

Q School – TBD
Rice and Beans (Continue to check Slack for updates)
Men’s Retreat (February 18-20)
Rooster (March 12)

Round Up and his M
Dark Helmet
Def Leopard
Breaker Breaker

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