F3 Gastonia

Fitness, Fellowship, Faith

Author: Bandit (page 1 of 9)

PreBlast – Operation “Grumpy Old Men”

Calling all PAX…

F3 Gastonia is launching a men’s walking-only workout and we would like your support of this historic event! Officially, we will launch this new workout on Saturday, March 28 at 7:00 AM. We will meet in the parking lot of the Schiele Museum on Garrison Blvd at the same time as Gashouse and Pain Lab. We will un-officially get started this Saturday, March 7 (same time and place).

What started five years ago as a single weekly bootcamp-style workout on Saturday mornings has grown to over 20 different workouts throughout the week across Gaston County (see these on our website). All these workouts meet different exercise needs from strenuous low-impact activities to running/rucking to high-energy bootcamps – and the upcoming ultra-high-impact Annihilation workout.

This will be our first workout dedicated to walking – targeting men that do not participate in our more rigorous workouts, but still want to benefit from regular fitness and fellowship, which are core to F3.

As a guideline… we are saying that if you can walk a mile (of a few laps round the track), your qualified! The F3 Credo says, “Leave no man behind, but leave no man where you find him.” We have a unique opportunity to increase the impact we have in our community.

What is needed?

  1. Spread the word! If you know some seasoned men looking for light exercise and fellowship – or some FNGs or Kotters really struggling on the IR list… make sure they know about this.
  2. Let us know! We launched an email campaign last night to reach out to this new segment of our community and will send out weekly reminders until the launch. Send Bandit any email addresses, we’ll add them to the list.
  3. Join us! Come walk the walk and talk the talk (mumblechatter). Join us one Saturday to share the real F3 experience with our FNGs. Not sure you’ll get a great workout? Remember – it’s you vs. you… only difference in walking and rucking is the weight you add in your pack! #justsaying

Any questions… let us know!

Respect,
Linus & Bandit

Operation Sweet Tooth 2019

ATTENTION ALL PAX (no grinches)….

Saturday, December 7 presents a unique opportunity for the PAX of Gaston County to come together to support Operation Sweet Tooth for the 4th year. OST is the organization created by F3 Olive, who lost his daughter to an illness in 2016 but out of the loss created the campaign that carries on her memory by giving to others. In this season of giving, F3 Gastonia will once again partner with the Gastonia Boys and Girls Club to make this Christmas a little brighter. This year we plan to support both the West Gastonia and Dallas Boy’s and Girl’s clubs. Below is a list of items recommended to donate. Cash and gift cards are welcomed as well.

Read more here about Christina Marie Latini and Operation Sweet Tooth. Also find out more about the mission of the Boys & Girls Clubs of Greater Gaston.
We plan to deliver the gifts to the Gastonia and Dallas Boys & Girls Club in person. It’s always good to have as many PAX as possible to be present to present presents (yep… I did that again!). More details to come on date and time for delivering our gifts to the kids.

Gifts will be collected at all workouts on Saturday December 7. If you can’t make the workout and want to contribute, track down Bandit. Please find some time in the next 2 weeks to do some shopping and bring your gifts to your favorite workout.

Recommended Gifts…

  • Basketball, Football, Soccer Ball, (Sport Balls)
  • Legos
  • Fidget Spinners
  • Scooter
  • Learning Games Ages 1st – 5th
  • Books/Reading 1st – 5th
  • Math Books 1st – 5th Grade
  • Anything About Science
  • Ninja Turtle Toys
  • Baby Dolls and Clothes, Barbie Dolls
  • Nail Sets, Nail Polish, Bead Sets
  • Cooking and Backing Set
  • Mine Craft
  • Remote Control Car
  • Thomas Train
  • Walkie Talkie
  • Arts and Craft Sets
  • Board Games
  • Stuffed Animals

Contact Bandit with any questions.

Operation Sweet Tooth

ATTENTION ALL PAX (no grinches)….
Saturday, Dec 8 and Saturday, Dec 15 presents two unique opportunities for the PAX of the Gastonia region to come together to support Operation Sweet Tooth for the 3rd year. OST is the organization created by F3 Olive, who lost his daughter to an illness in 2016 but out of the sadness created the campaign that carries on her memory by giving to others. In this season of giving, F3 Gastonia will once again partner with the Gastonia Boys and Girls Club to make this Christmas a little brighter. Below is a list of items recommended to donate. Cash and gift cards are welcomed as well.

Read more about Christina Marie Latini and Operation Sweet Tooth here. Also find out more about the mission of the Boys & Girls Clubs of Greater Gaston.

We plan to deliver the gifts to the Boys & Girls Club in person on Monday, December 17 at 4:00 PM.  If you want to participate in person, we will meet in the parking lot at the Gastonia Boys & Girls Club located at 310 S. Boyd Street in Gastonia. It’s always good to have as many PAX as possible to be present to present presents (yep… I did that again!).
So head over to the Schiele Museum on Garrison Boulevard and get there prior to 0700 to join a large circle of your brothers. Find some time in the next 2 weeks to do some shopping and bring you gifts for collection.

Recommended Gifts…
Basketball, Football, Soccer Ball, (Sport Balls)
Legos
Fidget Spinners
Scooter
Learning Games Ages 1st – 5th
Books/Reading 1st – 5th
Math Books 1st – 5th Grade
Anything About Science
Ninja Turtle Toys
Baby Dolls and Clothes, Barbie Dolls
Nail Sets, Nail Polish, Bead Sets
Cooking and Backing Set
Mine Craft
Remote Control Car
Thomas Train
Walkie Talkie
Arts and Craft Sets
Board Games
Stuffed Animals
Contact Bandit with any questions.

Convergence & Operation Sweet Tooth

ATTENTION ALL PAX (no grinches)….

Saturday, Dec 2 presents two unique opportunities for the PAX of the Gastonia region to come together for an epic beat-down. Both Folsom and The Fighting Yank will be closed so all able bodied men can attend the workouts to be led by Freight and Tool Time. For those nursing injuries or wanting to take it at a slower pace – Rudolph will have you covered with The Pain Lab. Rest assured you’ll get a good sweat with kettle bells and other core strengthening work.

Beyond the workout is a bigger reason to post: Operation Sweet Tooth. This will be our second year to support the creation of F3 Olive, who lost his daughter to an illness in 2016 but out of the sadness created the campaign that carries on her memory by giving to others. In this season of giving, F3 Gastonia will once again partner with the Gastonia Boys and Girls Club to make this Christmas a little brighter. Below is a list of items recommended to donate. Cash and gift cards are welcomed as well.

We plan to deliver the gifts to the Boys & Girls club in person on Tuesday, December 12 at 4:00 PM.  We will meet in the parking lot at the Gastonia Boys & Girls Club located at 310 S. Boyd Street in Gastonia. We want as many PAX as possible to be present to present presents (wow… did I actually just do that?).

So head over to the Schiele Museum on Garrison Boulevard and get there prior to 0700 to join a large circle of your brothers. Find some time this week to do some shopping and bring you gifts for collection.

Recommended Gifts…

  • Basketball, Football, Soccer Ball, (Sport Balls)
  • Legos
  • Fidget Spinners
  • Scooter
  • Learning Games Ages 1st – 5th
  • Books/Reading 1st – 5th
  • Math Books 1st – 5th Grade
  • Anything About Science
  • Ninja Turtle Toys
  • Baby Dolls and Clothes, Barbie Dolls
  • Nail Sets, Nail Polish, Bead Sets
  • Cooking and Backing Set
  • Mine Craft
  • Remote Control Car
  • Thomas Train
  • Walkie Talkie
  • Arts and Craft Sets
  • Board Games
  • Stuffed Animals

Contact Bandit with any questions.

Introverted Beatdown

Warmup

  • 25 SSH IC
  • 20 LBC IC
  • 15 Mountain Climbers IC
  • 10 Merkins IC
  • 5 BOYO IC

The Thang

Mosey to center of baseball pavilion for 3 rounds of tabata with 30 seconds of exercise followed by 10 seconds of rest.

  • SSH OYO
  • Wall Sits OYO
  • Merkins OYO
  • LBC OYO
  • Step Ups OYO
  • Squats OYO
  • Dips (Arm Squats) OYO
  • Planks OYO
  • High Knees OYO
  • Lunges OYO
  • Merkins (with rotations) OYO
  • Side Planks (15 seconds each side) OYO

After round one, take 1/4 lap around baseball pavilion.  After round two, take 1/2 lap around pavilion.  After third round, mosey back to Snowballs.

Last Minute Mary…

  • 20 Dying Cockroaches IC (because I LOVE them)!

Moleskin

  • Bulldog – Clerkins?  Really?  #STUD
  • Spiderman – Don’t worry about the Achilles – you have 2.
  • Turtleman – It was Cinderella… but RATT was coming up if did 5 more rounds.  Playlist is on my Spotify – I’ll share it if you like.
  • Gastone – Thanks for pushing and encouraging me to run more (and post more often).  I might be a runner one day.  NOT!!!
  • Monk – Thanks for not pushing me to run more.  At least one of you has my back!
  • Outhouse – Glad to see you back in the gloom brother!

Filthy Fifty

Today was 53 degrees and foggy. Kind of comfortable (this would change). We started with a disclaimer and the Pledge.

We mosied from Pelicans to Martha’s parking lot for a workout YHC borrowed from a Crossfit buddy at work. Everyone would complete 50 reps of the following exercises OYO. You could complete these in a any groupings or order desired. I sure hope you thought it sucked as much as me. It’s called the Filthy Fifty…

50 Seal Jacks
50 LBC
50 Squats
50 Dips
50 Step Ups
50 Dying Cockroaches
50 Lunges
50 Mericans
50 Mountain Climbers
50 Burpees

For all the studs that finished early, they were rewarded with a run around the parking lot. Eventually we all ended up somewhere in the middle. After a brief count off we re-engaged all our major muscle groups with some bear crawls between the islands. We topped that off with some plank work. Then we focused a bit on the legs again with some lunge walks to the next island, again, topped off with some plank work. Then we put in a few laps around the islands just for fun. Running burns calories, fat and time!

After running back to Pelican’s we finished today’s workout with a speed round of people’s choice, on-your-six, ab work.

Everyone pushed it today. Enjoyed leading this great group of HIM!

Bandit

Hunting Season?

Last week Huckleberry put the EH on me to come up and Q Folsom. Actually it did not take much EHing at all – he asked when I was coming to Q so I picked up one of next open slots. I’d been putting off posting with the Folsom PAX up north in Dallas for far too long. In fact I was really looking forward to Qing, until about 0400 when all I heard outside was rain. But weather won’t stop F3. YHC arrived at 0500 this morning for some drive by recon since this was my first Q at the Folsom AO. I was encouraged more as the rain had stopped (at least up here in Dallas). Great AO. Tons of space here, lots to do. Now, with a good sense of the landscape, a proven workout plan, and clearing weather, I just needed to wait for the Folsom crew to show up. So I waited…. and waited…

First group pulls up… Midoriyama (Freight and Pizza Man). While we waited, we discussed ruck sacks and Pizza Man’s sneaker collection. Apparently he has sneakers for every situation (dry, wet, running fast, running far, running faster, running rather, red, blue, pink, etc..).

Still no Folsom regulars. But wait.., what’s this..? GOMER! Ok… Folsom PAX has arrived (and almost parked his truck on the playground – anyone smell gas?)

So at 0531 sharp, we started. Here is what went down.

Warmup
SSH x 20 IC
Don Quiote x 10 IC
Wachamacallits x 20 IC
Thingamajiggers x 15 IC
Merkins x 10 IC

Mosey to lower parking lot

4 Corners
Dying Cockroaches x 20 OYO
LBC x 20 OYO
Russian Twists x 20 OYO
Mountain Climbers x 20 OYO
Rinse and Repeat x5

Bath House Wall Work
Wall sits + air presses x 20 IC (long count – each press up is 1 count)
BTTW (no count – use Bandit’s internal inertia timer. in other words, collapse when Q can’t hold it any longer)
Donkey Kicks x 10 IC (long count – each wall kick is 1 count)
Careful not to wake anyone.
Rinse and Repeat (normal count second round)

Mosey back to upper parking lot

Partner work with Dora, Dora, Dora
Merkins – 100
LBC – 200
Squats – 300 (next time, we can flip flop LBCs and Squats for Freight)

Slow mosey back to SF.

At 0614 we wrap up with 1 minute of Burpees OYO.

Finished up with the Pledge, COT and Namerama

Moleskin

  • Was great to break sweat with Freight and Pizza Man again.  2 days in a row seeing Freight – new Nantan is really getting around.  Strong!
  • Gomer is a stud! Nice work on 4 corners – if YHC were younger, faster and stronger, I would have beat you. But I am not! Not many men are out at 0530 in the gloomy rainy mornings. Even fewer guys 18/19 years old. Thanks for the strong parter work today!
  • Keep Pizza Man’s family in our prayers as they talk to Hospice.
  • Keep those in our prayers that struggle with addiction of all sorts.
  • Glad to hear Mrs. Floppy Disk is doing well!
  • Many Folsom regulars are out in the field to get in a little hunting, enjoying the gifts the sky-Q provides us with on the big ball. Other’s have some challenging work schedules. Looking forward to catching up in the gloom soon.

How To Thaw Out 8 PAX in 45 Minutes

Eight bad-ass Gastonia PAX thawed out well after a sub-30-degree Bandit beat down.  A few of these tough (aka not-so-smart) guys showed up in shorts for the 27 degree chill.  Not naming names, Gastone.

At 0530, warm-up started with:

  • SSH x20 IC (nice speed work by Hush Puppy)
  • Merkins x10 IC
  • Don Quiote  x10 IC
  • LBC x20 IC
  • Burpees x10 OYO

After a brief pause for the Pledge, the PAX take a short run to the old, empty, Harris Teeter parking lot (perhaps this should be called the Belacino’s parking lot).  The first downpainment was Four Corners.  We ran between 4 corners completeing the following exercises at each stop:

  • Dying Cockroaches x20 OYO
  • Mountain Climbers x20 OYO
  • American Hammers x20 OYO
  • LBC x20 OYO

After completeing the first set, we plank for the 6.  Then just for fun – 10 more Burpees OYO.  Rinse and repeat for total of 3 full circuits.  I’m pretty sure Short Sale lapped us on the first circuit. Stud!

Then we run back through to the Sterling Bank parking lot and loop back up the sidewalk and find a place on the wall.  Next downpainment included the following:

  • Arm Squats (aka Dips) x10 IC
  • Step Ups x20 IC

Rinse and repeat for total of 3 sets.

Then we return back to Pelican’s for partner work.  Downpainment of choice is, of course, Dora 1,2,3.

  • 100 Merkins
  • 200 LBC
  • 300 Squats

With exactly 7 minutes remaining (I love it when a plan comes together), we wrap up People’s Choice 7-Minutes of Mary. All had the opportunity to lead exercises. And Gastone taught us all what happens when the Q gives up control.  40 Flutter Kicks (Stroganoff would have been proud of you)!

Great to see you guys this morning!

If you enjoyed today’s beatdown, I’ll be doing it again next week – my VQ at Folsom!  CAN’T WAIT!

Bandit

 

Goat Island BB

Apparently, this was a secret workout. I guess you had to be there. Sargento covertly provided only participation information to YHC to avoid wrath of the Weasel Shaker(s).

According to Sargento, the information above is probably correct. Just not completely sure whether it was Pockets or someone else that EH’d FNG Chum.

What… No Boy Wonder?

Maintaining my fitness is a critical responsibility to those in the inner circles of our Concentrica… this is my M and 2.0s. It’s important that I make the 1st F a priority because they rely on me. Lately… with work and family activities seeming to be at a all time high, I have been slacking off on my 1st F responsibilities. As a result… i’m not where i was 6 months ago and looking to change that. The good news… I have all the tools and motivation I need with F3, just need to get out of the fart sack and do the work.

Well, I could use all the extra Q power I can muster. So as I prepared for today’s Q earlier this week, I was looking hard for something extra in the tank. I remembered that last time I was hanging out with Bruce Wayne, he said it was cool if I borrowed one of his bat suits. Well…maybe Mrs. Bandit bought me a Batman t-shirt with a black cape for Halloween. So when the Bat Clock went off at 0440, Bandit put down the cowboy hat, and suited up to go fight evil… Bandit dressed as Bat Man.

It was 0529 and with an official Double Digit Midget (lexicon – look it up), we knocked out the Disclaimer and Pledge and then got to work. Here is what happened today in Downtown Gotham gloom…

Warm Up
– SSH x 20
– Squat x 20
– Toy Solider x 10
– Don Quixote x 10 (for Tool Time)
– We threw in some Monkey Humpers for the late arrivals – kind of a salute if you will.
– Press, Press, Fling (for Roscoe) x1 #NotAnExcercise

Mosied to the parking deck for a modified Four Corners. Along the way, lots of comments on who the most powerful super hero is. Of course it is BATMAN!!!!!!!! Each station was IC as we progressed up one level.
– Dying Cockroaches x20
– LBC x20
– American Hammers x20
– Mountain Climbers x20

Rinse and repeat as we traversed back down. Then off with a short mosey to Place De L’Art to grab a bench for some Arm Squats and Step Ups
– Arm Squats (aka Dips) IC x15
– Step Ups IC x 20
– Rinse and repeat x2

Next we mosey back to the Pavilion, then to the west end of the parking lot to partner up for some Dora 1-2-3. Along the way YHC dialed up some motivational music on the Bat Communicator. A little Rocky, Chariots of Fire, Top Gun, Star Wars…
– Mericans x100
– LBCs x200
– Squats x300

Somewhere near the end of Dora 1-2-3, we lost Whoppee… off to save lives again. #HIM

Next we mosey back near the Pavillion for some wall work with…
– Wall Sit w/ air press x20
– Donkey Kick’s x20
– Hip Slappers x5 (YHC really looking around for Robin at this point)

We wrapped things up back at that Pavillion with 3 Minutes of Mary… thanks to Stroganoff for the 40 flutter kicks. Ouch!

Finally, we finish with COT, Namarama and BOM

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