F3 Gastonia

Fitness, Fellowship, Faith

Date: July 17, 2018

Did someone fart

We started this day in the gloom with no warm up. Judging by the weather it was not needed.  We said the pledge and went to work. Slow mosey to the courts.  We had a circuit set up with a big ass tire some blocks and some kettle bells. First round snatch press, up and down with the battle rope, inclines Merkins, flip the tire(with no rim), curls with the 30lbs dumbbells,  overhead press with a block. We did 1 min at each. Run half the tennis court and nur the other half. Now we did front raises with the kettlebells,  side to side with the battle rope, decline merkins,  chest press with the dumbbells,  flip that dam tire, blockees, (we did all of these for 2 min because of the mumble chatter) we did this till time ran out. Oh yeah we did some lbc’s too because it wouldn’t be a roadie workout with out them. There was a lot of mumble chatter today(which makes me think I did something right).

 

We had some announcements and some prayers.

 

It was a honor to lead today men.  I know that I don’t always bring the hardest workouts to the table but I hope y’all know that leading ya’ll is truly an honor.  I hope that everyone left the workout today satisfied. I have never been one for words of wisdom so I hope yall look to someone else for that. I’m just here to feel a gap and push y’all the way yall push me. God bless y’all and god bless this country.

 

GET YOUR  BUTT DOWN LEPPARD

 

Love all of you men like brothers.

 

Could we pass the NCSU PE class with high honors??

That was the question weighing on my mind. The back story : met a young  guy at the gym doing various exercises similar to what we do at F3.  He was working very hard and was intense.  Tried to head lock him to get him out.  Long story short, he wanted to pass his PE class next semester at State.   I was curious, asked a few questions and pulled the course curriculum from State’s online registar.   Could this be a good winkie?

Knowing F3 Gastonia has a number of State fans (not sure how many actually graduated) or how many padded their gpa’s with PE, I figured we could have some fun with it.  So we get started and to his credit, T bone was the only one to claim having graduated there. I am pretty sure in his graduate work, he didn’t take PE.   So would be a new experience.  At this point, I am very interested to see if the pax could earn high honors.

The thang

Disclosure

Pledge

Warm up

Moroccan night clubs x 20 IC

SSH x 20 IC.

Mosey down to the shopping center

1st PT test – 40 push ups in 2 minutes.  All pax passed on 1st attempt achieving a score of a B.   40 was the criteria

Run to the loading dock, bear crawl down to side walk, run to parking lot, complete 20 squats oyo.  Rinse and repeat x3

2nd PT test – 100 lbc’s within 2 minutes:  again all pax passed with a B based on current NCSU thresholds.

Mosey to other end of lot for some wall work

Hip slaps IC x 10 (complete Q fail, yhc screwed that one up with cadence)

Wall sits for 1 minute

Back to hip slaps this time oyo to 10

Wall sits for 1 minute

Mosey behind shopping center, jump the wall and wait for pax in back parking lot of doctors office.

Plank waiting on the six

Next PT test – 50 ww I sit ups in 2 minutes.  All pax passed with another B score.

Mosey around building, stop at road.  Squat jump up the hill to first light, run back, rinse and repeat x3.  Island was a beast, practically floating in the air.

Gastone honored us with a  quick count of flutter kicks x40 I think

Mosey through the neighborhood to cut thru to the park.  Plank while waiting on the six.  Yhc heard a train and called 5 burpees.   Monk whispers you didn’t hear a train.  Must of been a ghost train.

Mosey to back field for the price of admission.  The main event, the turtle run.  Like an Indian run except everyone bear crawls with last in line moving to the front.  Was a crowd pleaser.

Running short on time, mosey to picnic shelter.

20 dips oyo x2

20 step ups oyo x 2

Mosey back towards Snoballs.  Stop and plank at top of park waiting on six

Jail break back to Snoballs

Time

  • Moleskin:   the Pax put in some good work.  It was a honor to lead.  Everyone earned their B.   Next time we will target the A thresholds.   Pretty amazing to think about a bunch of older men accomplishing what many young kids can’t achieve.   Mind over body.  Keep pushing the rock.  Till next time – Turtle Man

 

 

Redemption

Less than a week from some pretty rough stuff at the GOAT, it was time for redemption. I reworked the timer and made sure it was legit and ready to go. Phone and speaker were charged up and the night before the Q, Breaker Breaker reached out and gave a little more grief, but did give me his favorite music genre is old school rock. Just so happens, Spotify has a playlist for just such a thing.

No FNGs so the normal disclaimer.
Warm Up – SSH x10IC, Moroccan Night Clubs x 25IC and Grass Pickers x10IC (we were able to count).

Grab some extra coupons because I remember there only being 14 blocks, but Dr. Seuss, Orangeman and Slim Shady manned up and carried the Slam ball, kettle bell and Sand Bag.

Mosey to the blocks and circle up for some 3, 2, 1….Three minutes of strength split b/w two exercises, two minutes of cardio split between two exercises, one minute of abs and then run to keep us moving.
Set1: 3) Squat Press & Merkins, 2) Burpees & high knees, 1) crunchy frogs.
Set2: 3) kettlebell/block swings & curls, 2) plank jacks and fast feet, 1) American hammer.
Set3: 3) squats & dips, 2) side straddle hop & mountain climbers, 1) flutter kicks.
Set4: 3) overhead press & Tricep extensions, 2) squat or lunge jumps & seal jacks, 1) Freddy mercury.

We Omahaed the running on the third set to make sure we finished the sets. Put the blocks up and mosey to the start. The music selection and timer operation for the sets were flawless. Still some mumble chatter.

Announcements: This was a Tiny Tank special Q. It’s been a year since I took over and I am looking to pass the reigns. Ruck this weekend so get with Boudin to park at Roadies work or Freights house.

Prayers: Clavins mother in Hospice, Boudins sons shoulder and concern for his senior year.

COT – Tophat took us out.

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