F3 Gastonia

Fitness, Fellowship, Faith

Day: March 14, 2019

South of the Border

A few weeks ago, I saw something HIPAA mentioned about Qing every site and decided that was a challenge I want to take on this year. Some sites are hard for my schedule, but I’m going to find a way to Q at every location this year….and what better time to Q Coconut Horse than as I’m hitting the homestretch of P200 training!

I like to try to stay north of 85 as much as possible. I have a reputation to uphold! Whenever I come south of the Gaston-Dixon line, I have to be careful not to let too much yuppie rub off on me LOL!!!!
I felt comfortable since I was more in my truck! The weather was beautiful, the birds were chirping (well, they were chirping somewhere, I didn’t hear them), the bees were…well they aren’t doing much yet either….but there were 12 men at the Teeter for a little mosey around lower Gastonia. Paces varied but everyone made it back safe and sound and remains to fight another day! Good work by all. Thanks Gastone for picking up the flag for me (Q fail) and also for hanging out until 6:30 so I could leave at “Clydesdale” time and be sure I made it back in time!

Announcements: P200 upcoming, Convergence at FOLSOM on 3/30 (Tool Time, Freight, and Woop-dee-dang-doo will be Qing), 2nd F events on Fridays at the Station in Belmont (contact Tiger for more info…these guys are consistent so get out there!), 3rd F at Allen Tate’s if anyone is interested (once monthly). (I may have missed one here, the note on my phone crashed). Prayer requests: F3 PAX from Hartsville who passed Saturday during a race, Whetstone, Breaker’s sister-in-law’s father in hospice, Gastone’s father, Nikki Bailey and family, and an unspoken request. YHC took us out in prayer.

Moleskin: I encourage everyone running at Crossroads to visit the Horse and vice versa. It is a great change of scenery and both offer different challenges. More important, it gives you a chance to mix up Q source and learn with some other guys you aren’t as used to discussing the weekly topic with.

On a personal note, I ran the entire loop without stopping, which I was unable to do last time I tried in Spring 2018. That was something I have been wanting to “check off my list” for a while now!

I Swear, I CAN count… I think… maybe.

After a BULLDOG , Hipaa made the announcement he was looking for people to Q for the month of March… I told him I would look at my work schedule and let him know.   A bit later several days as I’m scrolling through the Twitter Feed I see he is still asking for people to step up and Q so I remember I never let him know anything and said I would take a day.

Now I’m in a jam I gotta make a Weinke.  So I begin sorting it out.  Inspired by a prior Bulldog Q’d by Hipaa involving a 300 Challenge, I think to myself;  that was good, I can come up with something like that… So I looked at his back blast to get the rep counts to give me an Idea of where to go with it.

I make the list.  I count the reps multiple times,  it is done… the Bulldog 300 Challenge (Part 2).  Night before I make the list on a poster board so that It will be a little easier to read… it wasn’t much better, also its not 300 Reps… Its 320… so i count again and again and again its 320 … So its morphed into the Bulldog 300+ Challenge.

Day of… I explain the inability to count correctly and the creation of the 300+ Challenge…   Oh yeah, We celebrate St. Patricks Day a little early with the play list.

Pledge, NO FNG No Disclaimer.

WARM UP… SSH X 10 only, I miss the  expressive cadence letting everyone know were done,  Imperial Walkers X 15 was supposed to be 10 but I realized i missed the expressive cadence so i went to 15 and included it.  Moroccan night clubs X 10… I miss the expressive cadence again and Hipaa calls me out by continuing until i physically told him i messed up the count and he could stop.    All in good fun.   I swear I can count.

The Bulldog 300+ Challenge

40 – Goblet Squat

20 – Tricep Press or Kickback (R)

25 – Kettlebell Swing

20 – Tricep Press or Kickback (L)

20 – Sumo Squat (Low Slow Squat with Wide stance)

10 – Calf Raises

25 – Kettlebell Curl (R)

25 – Kettlebell Curl (L)

15 – Squat Press (R)

15 – Squat Press (L)

10 – Goblet Squat

20 – LBC

5 – Squat Press (L)

5 – Squat Press (R)

25 – Kettlebell Swing

20 – Pretzel Crunch (L)

20 – Pretzel Crunch (R)

TOTAL 320 Reps.  Knowing this would not eat all of our time I offered up the choice to the PAX, go through it again or Pax Choice… Pax Choice it is…. I do not remember everything called here.  I do know the total Rep count went much higher than it was and everyone put in good work

Announcements

Convergence: March 30, 0700 @ Folsom, Hipaa adds he wants to Highly Encourage everyone to bring an FNG  to flood the event with FNG’s

Community Foundation Run:  Speed for Need Event, April 13

Belmont Classic 5K / 1mile Fun Run : Speed for Need evnet, May 25

Prayer Requests and YHC took us out

Thank you for the opportunity, I hope you got something out of it… I know I did.  (my apologies for the delay on this back blast)

 

 

 

Not climbing the mountain today

Warm up with 20 ssh 

10 don Qs

5 burpees 

I had told the pax earlier in the week that I was going to run to the top of Mountian for the Thursday workout.   But I didn’t do it for fear of muddy condition and getting hurt.   When the weather gets better though.

Mosey to the picnic shelter for 80 D’s. 20 Derkins, 20 (Hello) Dolly’s, 20 Dips, 20 Diamond Merkins. 

40 flutters ic at top of hill and 40 merkins at the bottom. Run back to top for20 American hammers.     

Mosey to walking circle across the road.  

5 burpees and head to bench for 40 LBC IC   Then I called on Deff Leppard.  He called 20 FM.   Back to the top for 5 more burpees. 

Mosey across the road to entry of park.   Sprint to first light pole and walk to next.   Sprint to next and walk. Going to steps on the first field to left.   Hit the steps for 10 calf raises per step.  Plank waiting on the six.   

Ring of fire with 5 jump squats and walk sits.   

mosey back to flag for some iron hulks, and 40 more flutters.   Time 

Prayers for Gumby’s mother(pace maker replacement tomorrow) pax member out with back surgery.   Young lady(13) that freight’s wife knows, troubled with seizures. 

© 2019 F3 Gastonia

Theme by Anders NorenUp ↑