F3 Gastonia

Fitness, Fellowship, Faith

Day: January 1, 2019

OH FAITHFUL AT @MIDORIYAMA

22 showed for the first day of 2019 @midoriyama

While some were napping and some still recovering from the New Year festivities 2 Rucked and 20 for bootcamp.

Warm up

SSH 10 IC

Don q’s 10 IC

LIZARD MERKINS 10 IC

The Thang

This was a simple one that happens to be one of my favorite to use . It went as follows:

Had 16 different exercises written in parking spaces, each pax performed that exercise while 1 pax ran to end of parking lot and back.

Rope

Curls with block

Merkins

Dips

Seal Jack’s

OH Claps

Mt climbers

Calf raises

Plankjacks

Tricep Press with block

Diamond merkins

Rocky Balboa’s

SSH

Wide merkins

Lundges

Lizard merkins

Next we moseyed to turd shack for 3 round of: 10 hippslappers, 10 Mike Tyson, 10 Merkins

Back to start for 2 min of LBC’s

Pledge

Announcments: Q source at Crossroads and Coconut horse on Sunday morning

PRAYER REQUESTS: All those on IR , Those servings in Military .

Phil 4:8

Finally brothers whatever is true ,what ever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable =if anything is excellent or praiseworthy think about such things.

I just finished a book titled A WANTED MAN by Jason Cruise, great book It’s about how the Devil is after us and in one part there is mention of this verse . He is talking about when our hearts get stale. This made me think of those sad clowns out there with that stale life that need F3 to get them back on track.

As always it was an honor….

OUT WITH PRAYER

The Bulldog 300 Challenge

2019 is here along with some new personal goals of mine. One goal is to be stronger, in more ways than one. I’ve always admired the Spartan “300” challenges. For those that don’t know what it is this is the intense 300 Spartan workout used by the cast of the movie that can really deliver results. While I’ve always admired the workouts, I’ve never done one nor did I ever have the motivation to do so. If this last year of F3 has taught me anything, its that anything is possible. Plus, I have many PAX around me to help motivate me. I figured I would start the new year out right and incorporate a 300-workout routine into my Bulldog weinke. This would be a 300 rep Kettlebell workout sure to bring a little strength to everyone that came out. The idea is also to keep doing this challenge yourself once a week (try for more if you can) for at least 6 weeks. Now, I’m not saying we are all going to look like those dudes from the movie after 6 weeks but if we can get a 1/16 of a way there and see some positive gains/results, then that’s a goal we have accomplished. Let’s get it!

Disclaimer

Warmup

15 SSH IC

15 IW IC

15 MNC IC

The Bulldog “300” Challenge:

60 – GOOD MORNINGS

10 – RUSSIAN TWISTS

50 – KB SWINGS

10 – RUSSIAN TWISTS

40 – KB SNATCH

10 – RUSSIAN TWISTS

30 – HIGH PULLS

30 – KB CLEAN AND PRESS (15 EACH SIDE)

10 – RUSSIAN TWISTS

20 – AROUND THE WORLDS

10 – RUSSIAN TWISTS

10 – GOBLET SQUATS

10 – RUSSIAN TWISTS


Total = 300 REPS

Plenty of time to kill so let’s do some more lifting

AMRAP

KB Curls

KB Overhead Extensions

KB Chest Press

KB Bent Over Rows

New Year so something new

Pistol Squats x 10 – 5 each side (With or Without KB) – I knew this would be a difficult maneuver. Glad we have benches at Bulldog so we could modify as needed. If you’ve never seen this move, check it out here: https://www.onnit.com/academy/pistol-squat-bodyweight-exercise/

TIME!

Announcements: Q-Source every Sunday after Coconut Horse or Crossroads – 0730 @ Starbucks. I need PainLab and Bulldog Q’s for January. The 15th and 22nd at Bulldog are already taken.

YHC took us out

Men, thank you for coming out this morning. I know it may not have been easy if you stayed up late to watch the ball drop, but you did come and started the new year out right! Hunk-A-Junk, thank you for stepping up to Q at Bulldog on the 15th! This is your VQ and promise you will enjoy Q’ng it! Let us know if you need any assistance creating your weinke or need any gear, we’re all here to help! Mayor, thanks for making the trip out here. I know its a little far to travel but your presence is always appreciated!

Until next time

AYE!

HIPAA

Roadie dont call burpees

Short disclaimer then the pledge Warmup

5 don q ic

5 merkins ic

5 burpees

4 don Q ic

4 merkins ic

4 burpees

So on and so on all the way to 1.

THE THANG

let’s mosey up the hill towards the entrance of folsom at the top of the hill we stop and wait on the six for 15 big boy situps. Let’s mosey again to the first parking lot for some 11’s. Mike Tyson on one side and tiger squats on the other. This seemed to be a crowd pleaser. Let’s mosey again to the entrance of the dog pound. 5 burpees oyo while we waited on the 6. Mosey to the turf shack at the bottom parking lot. Wall sit while everyone does 5 calves raises. Almost out of time let’s mosey to the first speed bump for…. you guessed it 5 more burpees oyo. Prison break back to the flag and time.

Prayer requests and announcements

Gumby took us out.

Thanks men for allowing me to lead, it was an honor as always. Let’s kick this years ass F3 style.

Back by Popular Demand

12 pax plus 3 ruckers pushed some rocks, some carried them 2+ miles. Great energy on this the first day of 2019. Back by popular demand were some partner wheel barrels, the stupid shuffle, some ab work and a few bits of this new thing referred to as jogging (pronounced Yogging).

Prayer Requests – For all pax to start strong 2019, Zoe & Family battling another illness, Wanderer’s Uncle in Arizona battling recent Cancer Diagnosis.

Welcome FNG Klinger – entering 5th year and last year in the service, considering medical school after that. He is fast at running.

HIPAA and all AOs need Qs. sign up.

Until Thursday at the Goat.

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