F3 Gastonia

Fitness, Fellowship, Faith

Date: August 14, 2018

Sunday Convergence

25 HIMS and a Leg showed at Crossroads for a Run/Ruck Convergence.  An awesome group of guys came out to fellowship and to push the rock a little.  Broke was our lone rucker and absolutely killed it.   The rest of us ran , with a lot of guys putting in EC.  Great work by all today.  I really enjoy the Sunday run and both Coconut Horse and Crossroads continue to have solid numbers.  So it was really awesome to have both groups together today.  Honored to have LEG with us today.

 

COT

Announcements:

August 18th – Convergence at The Fort for CSPAN

August 18th – 2.0 workout at Folsom

August 18t – Tubing

August 25th – BRR/Bourbon Chase Relay CSAUP @ 4am….sign up here – http://f3gastonia.com/2018/07/11/pre-brr-and-bourbon-chase-csaup/

August 25th – 2nd F event at Sargento’s Casa (PAX and M’s ONLY)

Sept. 22nd – Stop Solider Suicide 5k/10k Speed For Need event in Belmont….sign up here – https://www.eventbrite.com/e/stop-soldier-suicide-10k5k-tickets Discount Code: HAPPY

Sept. 22nd – JJ5K at Common Grounds in Stanley…sign up here – https://runsignup.com/Race/NC/Stanley/CPC5KTraining

Oct. 6th – Special Olympics Burpee-thon – More information to come

 

Prayer Request:  YHC took us out

 

It was an honor to lead today.

Sister Act

 

Folsom Iron Pax Challenge

14 HIMS at Folsom this morning.  13 for bootcamp and 1 runner.  Great work Tyson.  He is battling a back injury and is slowly working his way back to form.  Good to see him out here putting in some work.  The rest of us, well, I don’t think we realized what we were about to get ourselves into.  F3Greenwood challenged all of F3Nation to compete in the F3 Iron Pax Challenge competition for the month of August.  Each Sunday a new workout is announced to be completed during the following week.  Then you enter your score each week, and after the month an F3Nation Iron Pax winner is announced.  So with today being the last day to complete the week 1 workout, it seemed fitting to offer any willing PAX the chance to compete in the challenge.  It was great to see a good crowd, and before I knew it, it was show time.

 

Warm-up:  Grass Pickers, Hillbillies

 

The Thang:

Week 1 Iron Pax Challenge:

The week one workout consisted of completing 4 rounds for time.  You would complete the 5 exercises with the assigned reps, then run 400m, this would complete round 1.  We did this 4 rounds with your score being the time taken to complete all 4 rounds.  Exercises called were:

  1.  50 Squats
  2. 40 Big Boy Sit-ups
  3. 30 Merkins
  4. 20 Bonnie Blairs (jump lunges with 1 rep consists of both R & L knees coming into contact with ground)
  5. 10 Burpees
  6. Run 400 Meters

This was a tough one.  I honestly did not think this looked too bad when it first was announced.  I could not have been more wrong.  As I write this backblast, my legs are more sore than I can ever remember.  This was a beatdown for sure.  Everyone pushed hard, and gave it their best effort.  Defib, who is a machine, lead the way and finished first.  Not sure of the order in which the remaining PAX finished, but everyone finished out together.  Awesome job, and way to push everyone to finish.  I actually prepared a weinke with a lot of options after we completed the Iron Pax Challenge.  Uh,  that wasn’t happening after this beatdown.  With everyone smoked, we fellowshipped mosey to the tennis courts.

Time was running low, but we still had plenty of time for some more work.  Next exercise called was some Route 66, suicide style.  We would run to each out of bounds line and back and perform a Sumo Squat.  Each run down we would go to the next out of bounds line and run back.  Then increase the Sumo Squat by 1 rep each time.  Start with 1 Sumo Squat and finish with 11, for a total of 66 Sumo Squats.  This completely smoked the legs, which were already shot from the Iron Pax Challenge.  Not a good call on my part.

With just a few minutes to spare.  we had time for a little Iron Hulk.  This is a exercise where you perform Merkin and Air presses with a 1:4 ratio.  1 merkin then 4 air presses, 2 merkins 8 air presses, 3 merkins 12 air presses and so on.  I think we made it up to 7 merkins when time was up.

Great job from everyone today.  This was a pretty good beatdown, that I’m still feeling several days after.  Appreciate everyone pushing themselves and each other.

COT

Announcements:

August 18th – CSPAN Convergence at The Fort

August 18th – 2.0 workout at Folsom

August 18th – Tubing

August 25th – BRR/Bourbon Chase Relay CSAUP @ 4am….sign up here – http://f3gastonia.com/2018/07/11/pre-brr-and-bourbon-chase-csaup/

August 25th – 2nd F event at Sargento’s Casa (PAX and M’s ONLY)

Sept. 22nd – Stop Solider Suicide 5k/10k Speed For Need event in Belmont….sign up here – https://www.eventbrite.com/e/stop-soldier-suicide-10k5k-tickets Discount Code: HAPPY

Sept. 22nd – JJ5K at Common Grounds in Stanley…sign up here – https://runsignup.com/Race/NC/Stanley/CPC5KTraining

Oct. 6th – Special Olympics Burpee-thon – More information to come

 

Prayer Request:  YHC took us out

Nameorama

Thank you for this opportunity to lead today.

Sister Act

 

 

Dropping Knowledge

We had 15 pax show up in the gloom for a beatdown.

All vets, so a quick disclaimer was given.  YHC then said I had some trivia this morning.  The way it works is I ask the question and give the pax some time to come up with a final answer.  If they get it right, we move on to the next exercise.  If they get it wrong, we all do 5 burpees then move on to the next exercise.

We moseyed around the parking lot up to the school for some wall sits and hip slappers.

YHC called for a 30 second wall sit followed by 10 hip slappers (or merkins if you preferred).  Then a 40 second wall sit and 10 hip slappers.  Then 50 second wall sit and 10 hip slappers.  Finally and 60 second wall sit and 10 hip slappers.

Sargento nailed the answer to the first trivia question, so I was thinking I may have to dial up the intensity of these questions!

Short mosey over to the tennis courts for The Accumulator.

The way it works is we do exercise 1 for 60 seconds then short lap around the tennis nets.  Trivia question.  We do exercise 2 for 60 seconds, exercise 1 for 60 seconds then short lap around the tennis nets.  Trivia question.  We do exercise 3 for 60 seconds, exercise 2 for 60 seconds, exercise 1 for 60 seconds…you get the idea.

The exercises were as follows:

Exercise 1 – SSHs
Exercise 2 – Shoulder Taps
Exercise 3 – Lunges
Exercise 4 – American Hammers
Exercise 5 – CDDs
Exercise 6 – Jump Squats

From the trivia questions we learned Wanderer knows his movies, Dr. Seuss’s literacy knowledge came in handy and Anchorman knows a lot more about the US Dept of Energy than I would have thought.

Fellowship mosey over to the “flag” that we didn’t have since school isn’t in session yet.  The flag on Gold Digger’s shirt was a good substitute.

Then it was time for a little Corewood.  While on their six, each pax would call out an angle for protractors and everyone would hold for a ten count.  We made it around the circle.

Time for one final trivia question.  It was wrong.  5 burpees.

Announcements

Name-o-rama

Prayer Requests
– Slim Shady’s grandmother
– Students and teachers going back to school

COT

Thanks men, great work this morning!

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