F3 Gastonia

Fitness, Fellowship, Faith

Date: February 28, 2018

Forty Day Challenge Backblast

Today is the 40th day of the challenge.  Some of you chose to participate in this challenge.  Some attempted it and stopped or didn’t do it at all.

To the ones that stayed with it, there are some pretty amazing results.  Special TClaps to Roadie, Tool Time, Time Frame, Breaker Breaker, Mayor, and others for some pretty remarkable weight loss and increased focus on their personal goals.  To Sargento and Queeeeishce or however you spell it for their hounding me throughout the 40 days about what they can eat.  (the rule was…as long as you don’t enjoy it, you can eat it)  To Gastone for sharing that picture of a chicken foot in a mason jar that seemed to “trigger” some PAX.

TClaps to Freight, Whoopee, Boudin, and “kotter” Woody for signing up for a March GoRuck in MECA.  Due to their additional training, it has been an opportunity to get some extra credit before workouts.   Stronganoff and YHC have been taking advantage of that extra training and if you haven’t tried it, walking around with a bunch of weight on your back talking to your old friends is good for the soul.   Def Leppard is catching on too as a good rehab for his hip.  Strong work!

TClaps to Hipaa, a recent convert to F3 Gastonia.  Whoopee gave him the solid EH and under doctors’ orders he has been a posting machine, including already wearing a weighted vest.  As an inside joke, Hipaa was challenged to buy the coffee after the Coconut Horse.  He stepped up and lead and actually publicized it and we had a sort of mini convergence  that day with lots of Rucks and Runners.  It is a great routine on Sundays now and other people routinely are picking up the coffee tab.  Hipaa is similar to our friend Bulldog.  He comes out of nowhere and is all in.  Great work!

So as we conclude this challenge, I hope it helped you and you can consider keeping the good habits you formed and stick with them.  Self-discipline….journaling, making better food choices, prioritizing your workouts, and supporting each other along the way.  Sounds simple doesn’t it?

Before this began I asked myself how I could be more disciplined?  The answer was simple.  Don’t do it alone.  You held me accountable.  Thank you!

Stop doing the things that you know are wrong and keep getting after it!

 “People do not decide their future, they decide their habits and their habits decide their future.” –F.M. Alexander

The Web of PAIN

An expertly delivered combination of burpies, sprints, missed cadence and ball busters accompanied groans and smashed goals.  Once in awhile, even with the cutting jokes and wit, a beat down is worth repeating.  If you missed this one, it’ll be back in April.

WARM UP:
Merkins 10 IC + Planjacks 10 IC + Mountain Climbers 10 IC.
Side Staddle Hops 20 IC, Squats 20 IC, Bobby Hurleys 30 IC
Dying Cockroaches 30 IC, FLutterkicks 30 IC, Don Quixote 5 IC

PLEDGE

THANG:
Mosey to the Ole Brick Monster parking lot. Circle up.

5 – Burpies
10 IC – Crunchy Frog
20 Single Count – Merkins
20 Single Count – Squats
10 IC – Plank Jacks
5 – Burpies

Imperial Squat(each leg) + Burpie – Repeat x 5

Line up – Run across parking lot to the Ole Brick Monster, sprint back

5 – Burpies
10 – Crunchy Frog
20 – Merkins
20 – Squats
10 – Plank Jacks
5 – Burpies

Imperial Squat(each leg) + Burpie – Repeat x 5
Mountain Climbers 10 IC + Freddie Mercuries 15 IC

Line up – Run to the far side of the parking lot to the curb.

5 – Burpies
10 – Crunchy Frog
20 – Merkins
20 – Squats
10 – Plank Jacks
5 – Burpies

Imperial Squat(each leg) + Burpie x 5
Mountain Climbers 10 IC + Freddie Mercuries 15 IC

Line up – Run to the far side of the parking lot to the curb.

5 – Burpies

Line up – Run across parking lot to the Ole Brick Monster, sprint back

5 – Burpies
10 – Crunchy Frog
20 – Merkins
20 – Squats
10 – Plank Jacks
5 – Burpies

Imperial Squat(each leg) + Burpie – Repeat x 5
Mountain Climbers 10 IC + Freddie Mercuries 15 IC

Line up – Run to the far side of the parking lot to the curb.

Dip 15 IC, 10 Squats IC, Dips 10 IC Mosey to Snow Balls

Dying Cockroaches 15 IC, Freddie Mercury’s 15 IC, Dying Cockroaches 15 IC

Announcements:

Prayer Concerns: Stroganoff’s travels.

COT!

 

Surprise Q…what?

I was given the opportunity to Q at Midoriyama and wanted to try something a little different.  So early in the day I reached out to a good friend of mine who you all may know, JRR Tolkien aka Fightin’ Mongol, for an opportunity to give the PAX at Midoriyama a beat down.  He definitely didn’t let down.  17:30 rolls around and it went like this……..

Warm-Up:

SSH X IC 15

10 Burpees OYO

Let’s mosey to the soccer field but not before 5 burpees at the speed bump.

The Thang:

The PAX circled up for 6 inch LBC’s X 50…there was a lot of moaning and groaning with this.

The next crowd pleaser was Merkin set.  This is where the PAX perform different type of merkins in up/down cadence.  They were….

  • 5 Regular
  • 5 Wide
  • 5 Diamonds
  • 5 Right arm in front
  • 5 Left arm in front
  • 5 Right leg raised
  • 5 Left leg raised

Now with mubblechatter at the peak let’s head to the BIG hill at the dog park.  Each PAX was to NUR up the hill do 5 reverse burpees at the top and run down the hill and perform 5 burpees at the bottom.  Rinse and repeat three times.  This really got the quads burning.

Great work from everyone…let’s go…on to our normal soccer field for some rugby sprints.  Exercises were…

  • LBC’s
  • Flutters were called but some HIM complained about being injured so Sandy V’s were done for him instead
  • CDD’s for our brother Def Leppard (may or may not have just said go on one instance…lol)

Now let’s hit up the smaller hill for 11’s…merkins at the bottom and WW1’s at the top.

With 18:15 approaching we moseyed back to the flag.  On the mosey back we had a surprise visit from one of my favorite F3 Gastonia brothers…BROWN STREAK!!!  It is always good to see you!! We had just the right time for one last set of 6 inch LBC’s and Merkin sets. TIME!!!

ANNOUNCEMENTS:

April 7th – F3 Gastonia CSAUP event – Pre-Blast coming soon!!!

April 14th – F3 Gastonia SpeedForNeed Event – Sign up here—–>http://www.cfgaston.org/Learn/CommunityFoundationRun.aspx

April 21st – Christina Latini Memorial 8K—–>https://latinimemorial8k.racesonline.com/

 

Great push by ALL PAX!!!  Welcome FNG Top Flight!!!  As always a pleasure to lead a great group of HIMs.  I know that it’s easy to stay where you are comfortable but it is also great to get out meet new faces in F3 and see how different F3 Regions workout.  With that being said try experience the F3 Gastonia NOMADS when the next opportunity comes.  This traveling group not only allows you to meet new faces in F3 but see how it’s done in other regions.  Once again special thanks to Tolkien for the beat down!!!

Until the next time….Pizza Man is OOOOOOUUUUUUTTTTTTT!!!

 

 

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