F3 Gastonia

Fitness, Fellowship, Faith

Day: May 10, 2019

Anniversary Q – 5/4/19 @ The Yank

We had 13 PAX for this workout but due to a Q fail, I didn’t get everyone’s name.  Sorry to those I didn’t list above.   Let me know if you were there and not listed and I’ll add you to the list.  SORRY.

My first F3 workout was on the first Saturday in May of 2018.  I was horribly out of shape.  I am indebted to all of the PAX who have led the workouts and encouraged me throughout the past 12 months.   I once again have confidence in my physical abilities due to these great workouts!  Thank you for your friendship.  Life is Good.

 

Disclaimer

Pledge

Mosey to the top of the pit

Goofballs x 25 IC

Monkey Humpers x 25 IC

Don Q’s x 25 IC

Moroccan Night Clubs x 41 IC

Mosey to Hawthorne Hill

1st Lap – 10 Merkins at each marker – Mosey to start

2nd Lap – 25 LBC’s at each marker – Mosey to start

3rd Lap – 30 Squats at each marker – Mosey to start

Rinse and repeat

 

Mosey to the field of Dreams

Bear way to Heaven –    Bear Crawl 10 yds 10 Burpees – Mosey back to start

Bear Crawl 20 yds 8 Burpees – Mosey back to start

Bear Crawl 30 yds 6 Burpees – Mosey back to start

Bear Crawl 40 yds 4 Burpees – Mosey back to start

Bear Crawl 50 yds 2 Burpees – Mosey back to start

 

Time is running short so I gave the PAX the choice between Triple Nickles or Ab Lab.  They chose Ab Lab so Mosey to the Pad

Flutter Kicks, Freddie Mercs, LBCs, American Hammers, Big Boy Sit Ups – all x 20

Jump Lunges x 10 – run to the top of stairs and back

Mosey to the Stairs for Calf Raises x 50

Time

COT

I hope everyone got their monies worth.

Dirt is out

The Roosevelt

100 years ago we lost a great HIM, Theodore Roosevelt.

He once said:

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” 
― Theodore Roosevelt

As men of F3, I think we can all relate to Teddy’s quote. The credit belongs to the HIM that resists the fartsack and posts in the gloom, whose body is stained by dirt, sweat, gravel and sometimes blood; we give 100% at each post; who occasionally Q fail, who falls short of completing a full set of burpees again and again, because there is no effort without failure and weakness; but who does try his best to perform the exercise; who has passion and loyalty; who invests his time for self-betterment; who knows in the end the prize is greater than the pain, and who at the lowest, if he fails, at least he failed while trying his best, so that he shall never be with those sadclowns who neither know victory or defeat.

Warmup

Jacked Up

50 SSH IC

40 Seal Jacks IC

30 Plank Jacks IC

20 Chilly Jacks IC

10 Lil Gumby’s in the Woods (AKA Smurf Jacks) IC

The Thang

Mosey ½ mile to…yep you guessed it “Roosevelt” tire. Fitting isn’t it?? There is a plethora of old tractor trailer and tractor tires back here in the “disposal” pile. We are just gonna borrow them for a few minutes and put them back. Hope we don’t get arrested!

Large crowd so lets grab 5 large tractor tires

Tri-Partner up behind a tire. 16 so 1 odd man out.

Round 1:

P1 Merkins while P2 flips tire 50 yards to P3 that is doing Flutters. Switch so P3 is flipping back to P1. Continue the loop for a few cycles.

Odd man out subbed in while doing merkins and tire pushes with a smaller tire across the lot and back. At one point Sparky was the odd man out and was doing what looked like the old “Hoop Rolling” game from the early 1920’s or Def Leppard’s era.

Recover

Tri-Partner team now assembles around tire and does the following

20 Dips IC

20 Rocky Balboa’s IC

Round 2

P1 Burpees while P2 deadlifts then farmer carries tire 50 yards to P3 that is doing Mountain climbers. Switch so P3 is farmer carry back to P1. Continue the loop for a few cycles.

Recover

Tri-Partner team now assembles around tire and does the following

15 Derkins IC

20 Step Ups IC

Round 3

P1 LBCs while P2 deadlifts then farmer carries tire 50 yards to P3 that is doing BBSU. Switch so P3 is farmer carry back to P1. Continue the loop for a few cycles.

Put tires back where we found them

Mosey ½ mile back to start

Time!

COT

Announcements: Mt. Mitchell Hike May 19 5:30 at GSM, Belmont 5K SFN May 25 8:00, Memorial Day Murph at Martha’s 7:00, all other AO’s closed that day.

Prayer requests: Gastones family, Easy Riders son, Watt’s Up daughter, Sargento’s family

Sparky took us out

Thank you again to everyone that showed this morning. I hope I made it worth your while. For those that haven’t made it out in awhile, we miss you and your presence is needed. Be a HIM, not a Milk Carton Man.

Aye!

HIPAA

 

Sounds like intervals

While explaining this workout to Tyson, he said it sounds suspiciously like intervals. I said intervals might be preferable to this…

Typical burpee warmup, then straight into things.

5 minutes AMRAP for different body parts, followed by 5 minute mosey x4. Bookend burpees for the train.

Simple yet effective.

Announcements: Mt. Mitchell Hike May 19 5:30 at GSM, Belmont 5K SFN May 25 8:00, Memorial Day Murph at Martha’s 7:00, all other AO’s closed that day.

Prayer Requests: Gastone and family with his father’s passing, Watt’s Up’s daughter and her pregnancy, child in Stanley with brain tumor and his family.

Always a pleasure! Until next time,

GD

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