F3 Gastonia

Fitness, Fellowship, Faith

Day: March 27, 2019

Ghost post

4 fakerucksackers fakerucksacked all around the Gaston County area.

We went L,L,R,L,R,R,R,R,L,L,L,R,R,R,L,L,L,R,R,L,L,R,L,R,R,L,R finish.

It was awesome. All are welcome!

This is Sparta!

After Pledge I gave a very quick disclaimer While slowly removing my hoodie expose the Spartan T-shirt beneath as I’ve done a terrible Scottish accent like Gerard Butler telling everyone that this is Sparta! I forgot to mention that we were a few short of the 300.
In order to help get us warmed up and in the mood I hit everyone with a slawter starter! And I reminded them that that was 20 Burpee‘s oyo …. yes two zero! Dirt
Had a question about when …. and I didn’t hear the second half I miss assumed that he meant when was my upcoming Spartan race …… only to find that he meant would he be able to finish the 20 Burpee‘s in the allotted time!! No really surprise that he accomplished the task.
I explained that in a typical obstacle race part of the event that there are obstacle challenges and much running and if you don’t accomplish a task that there is an assigned penalty which we would all be facing in today’s challenge ( and yes please modify if needed).
We began our trek quickly off-road Ing on the access road taking us to a series of walls that are used to separate mulch dirt and sand.
I had previously come out on a scouting mission and determined that only one of these walls would be usable in the dark. We assembled and the task was to cross over the wall or do five penalty’s. Almost all chose the obstacle and I awarded them with five more burpees!
Our next trek over pull-up bar all by itself for 10 pull-ups or chin upsor 10 penalty burpees…. and as all completed this task I once again awarded them with 10 more burpees! Now around the soccer field reassembling on the soccer field facing north elbow to elbow can you do the tunnel of love last man crawl through to the front first man at the end finishes the task…. this time there were no penalty Burpee‘s allowed or used.
Now we track on over to the playground Where we use the pull-up bars for a 30 second dead hang that I followed with 10 pull-ups…… and since we are not out of breath we do 10 Burpee‘s!
Next we take a long route over to the far soccer field where we once again reenact the tunnel of love only this time a man at the other end goes through first and the last man finishes us out . As we depart from here up to head over to the middle building in baseball fields I here a lot of grumbling and ask if anybody needed a count of 10 count…. there was some ascension and I said good 10 let’s continue…. today there will not be a 10 count!
We are now facing new challenge of a bear crawl around the building or a 20 penalty burpee … of which I was surprised a few took penalty! In Order to give Watts up a breather I called for five more burpees of which I was amazed at what a true HIM he is and he did aNother five burpees with us! Now we move on to the turd shack where we do Jack Webbs all the way up to seven and back down to one. Mosey on back to the pull-up bar for another 10 pull-ups or chin-ups and then mosey back to the start and finished up with a few flutters and Gastone decided to turn the workout around and do a few side straddle hops… workout in reverse.
I’ve been wanting to add the tunnel of love quite some time at the soccer field conditions have been so terrible due to all this rain.
I’m currently about 10 days away from the Spartan Sprint and growing more excited by the day!
AnyWho wish trying upcoming obstacle race with me in June I will be doing the warrior dash with the family and then again in October it will be a bone frog… reach out to me …. we’d love to have you!
I had announcements prayers for Gastone‘s father easy Rider’s son and Islands neighbor battling pneumonia

PrisonBreak BB is Live

After several hours of the Weasel Shaker busting my chops about this mornings backblast, I figured I’d go ahead and help calm his nerves.

It was a cool morning in the gloom of Ingles parking lot. As usual I had passed Volt already on the road. There were a couple other PAX ready to roll, one being Gumby who is on a mission to break YHC’s posting record,  so when 0530 hit, we went on our ways. We had some P200 guys come out to ruck and Allen Tate did some running. Barrel Racer was out on his own since I couldn’t keep up. Allen Tate returned to start early with some soreness and by 0615 all had safely returned.

Pledge

prayer requests; ATs M and mom, an unspoken

YHC took us out in prayer

Thanks for the opportunity to lead this fine AO. You men are what keeps me coming out.

The Storm 3/19

11 men weathered the Storm this morning and put in some work.  First time being the Q at The Storm, so I appreciated the opportunity to lead today.  With it being my first Q here, I definitely felt like I needed to bring my A game, and not disappoint.  5:30 hits, time to go!

Warm-Up:

SSH, Hillbillies, Grass Pickers

The Thang:

Mosey to the front of the school where I believe is the school bus drop-off area. We started at the roundabout and used the driveway that circles up to school and back.  We would stay here for the first called exercise.  First exercise is the Zachary Tellier workout.  For those not familiar with this, it is a workout created to honor the life of Zachary Tellier. He is a local guy who paid the ultimate sacrifice serving in the line of duty.  Start out with 10 Burpees, then run the loop.  Then do 10 Burpees, 25 Merkins, run the loop.  Next 10 Burpees,. 25 Merkins, 50 Lunges, run the loop. Next is 10 Burpees, 25 Merkins, 50 Lunges, 100 LBCs, run the loop.  Finally do 10 Burpees, 25 Merkins, 50 Lunges, 100 LBCs, 150 Squats, run the loop.  Good work by all.  Adding the running in with all the exercise reps,  definitely gets the blood a flowing.

We still have some time, so we mosey to the parking lot to the right of the school in between the tennis courts.  We used the entire parking lot to do some 4 corner work.  Start at 1st corner and do 10 Hand Release Merkins.  Mosey to 2nd corner and do 10 HR Merkins, 20 Jump Lunges.  Mosey to 3rd corner 10 HR Merkins, 20 Jump Lunges, 30 Mountain Climbers(count right side only).  Mosey to 4th corner for 10 HR Merkins, 20 Jump Lunges, 30 MC, 40 Little Man in the Woods(SSH in squat position).  Also referred to as Little Gumby in the Woods.  Blood is definitely flowing now, but we still have more time.  So why not run this back in reverse.  Start at corner we are at for 40 Little Gumby’s, 30 MC, 20 Jump Lunges, 10 HR Merkins. Mosey to next corner 30 MC, 20 Jump Lunges, 10 HR Merkins.  Next corner is 20 Jump Lunges, 10 HR Merkins.  Last corner for 10 HR Merkins.  Mosey back to flag. Good work men.

Announcements:    Convergence 3/30 @ 7:00 Folsom,  2nd F on 3/30 @ Ole Dallas Brewery 7:00, 3rd F event on Friday 3/12, Community Foundation Run on 3/13 @ downtown Gastonia, Mt. Mitchell hike on 5/5

Prayer Request:  Pray for all pax

Nameorama

Honor to lead today men.  Always excited about being the Q, especially at an AO where it’s your first time.  I encourage all pax to sign up to Q.  An awesome experience to lead your fellow F3 brothers.

Sister Act

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