F3 Gastonia

Fitness, Fellowship, Faith

Author: Blart (page 1 of 3)

Chasing a HIM

13 At CROSSROADS this morning getting faster…

Great turn out.

Some ran a few rucked but there is always an opportunity to get stronger.  Come join us…

 

No Burpees

15 showed at Midoriyama on this beautiful evening

Warm up SSH 10 IC

DON Q’S 10 IC

Merkins 10 IC

Lbc’s 10 IC

 

THE THANG #1

Mosey to hill for 11’s squats at bottom lbc’s at top

#2

Back to playground for a little  Dora

50 pullups

100 perkins

200 dips

#3

Mosey to parking lot for some descalating Mike Tysons on one side bear crawl to other side and Rockie Balboas untill six arrives for 10 to1. You are welcome Tesla.

Back to start for a little mary..

 

Pledge

 

Announcements  :

Roadie and Roundup collecting for Dallas Christian Social Ministry for there angel tree to provide toys and such for kids..

Montross collecting p200 money…

Christmas party Jan. 4th Preblast coming??

 

 

Prayer request given ,several with family members needed prayer, also those dealing with illness .

 

Out with prayer

Blart…✌

Y’all look Good down there

Starkville 11/18/19

3 made it to Starkville this Monday

Short mosey to flag . yea I know no running but I needed to get warmed up.

Pledge

Then on our six for a little ab work lbc’s 20 IC

As we neared 20 two older ladies out of nowhere where standing right over Broke and said y’all look good down there…not sure what that meant but anyway..

Back to starting point for a couple rounds of BLOCK TABATA

10 EXERCISES EACH FOR ONE MINUTE THEN 15 SEC REST

THEY INCLUDED:

BLOCKIES

LAT RAISES

CURLS

LUNDGES

MERKINS

SQUATS

TRICEPS PRESSES

CALFRAISES

THRUSTERS

LAYING CHEST PRESSES

Did 2 rounds of this with a set of colt 45’s between

(Curls 3 sets of 15 1/4 up, 1/2 up all the way up)

Finished with 22 for best

Out with prayer

I hope to see this AO GROW  let’s all do what we can to help out….

Thanks for the push men….

 

 

Buckets of fun

FOLSOM

6 including myself made it on a beautiful  Sat.

 

Warmup

 

Side straddle hops 10 IC

Cherry pickers 10 IC

Lbc 10 IC

 

Mosey to flag,

lbc’s while wait on six . Thanks Montross.

Pledge

Next some IRON HULKS

This is a favorite of Freight’s and a good way to get the upper half warmed up .

1 to 4 ratio with 1 merkin then 4 overhead presses. Did this to 10 merkins…

Back to start for a little Tabata .

We did 10 exercises for 1 min with 15 seconds of rest between.  After 1st round took a break and did some ab work.

This went as follows.

Circle up each pax would call an abb exercise , pax would do said exercise while 1  would  carry buckets of rocks across parking lot and back.

Now  back to Tabata for 1 more round.

Tabata exercises included.

Blockies

Lat.  Raises

Curls

Lunges

Merkins  on block uneven to right and then to left

Squats

Tricep presses

Calf raises

Thrusters

Time was called

Not a lot to say today but did try to encourage pax to get involved in something other than a workout. We are blessed to have other things going on each week such as Q Source  , House of Hims, The Station in Belmont .

I took us out in prayer

Keep pushing the rock men .

Also keep spreading the word lots of men are just waiting on the opportunity. All we have to do is just give it away….💪💪💪💪💪

THE SEGWAY NEEDS CHARGING

12 including myself made it to Folsom this morning for a long overdue Blart Q. Three got a few miles in the rest for a bootcamp ⇔

 

WARM UP:

SSH 15 IC

GRASS PICKERS 15IC

RIGHT OVER LEFT LEG

THEN LEFT OVER RIGHT

The thang

 

DORA 1 2 3

Partner up.

Partner 1 runs length of tennis court forward to first corner.  Then karaoke left to next corner. Nur. back to third  corner, then karaoke right to last corner

Partner 2 does called exercises

150 Merkins

250 Mt. Climbers

350 squats

 

Next to pavilion for 2 sets of hipslappers, dips , merkins.

10ic

20ic

20ic

And then to concrete pad for some ab work to catch our breath.

LBC’S

AMERICAN HAMMERS

NOLAN RYANS

Last to hill for some hill work

Each pax calls a exercise and moseys down hill to cones and then all you got back up. Nice push men, all gave some some gave all.

Great job guys .

I spoke a little on commitment something I have been pondering on lately.  Are mine where they should be? Could I focus more on the important things ?

If you have not attended a Q Source I would encourage you to do. Next week is on this very topic something I look forward to.

Announcements

Lots of events coming up get after it.

 

Prayers for those traveling,  fighting illness,  and fartsackers

Blart…..

 

 

 

 

 

Crossroads 7/7/19

14 including  myself decided to get out of the fart sack to push themselves this morning.  Some ran some rucked and even walked but all got better. I must say I do enjoy this workout it has become one I truly look forward to and hope to continue to be able to attend. If you have not tried this one .what are you waiting for?.. come get some.


Substitute Q @midoriyama

9 men made it to Midoriyama this afternoon for a load of fun.

Warm up :

SSH 15 IC

DON Q’S 15 IC

MERKINS 15 IC

LBC’S 15 IC

Mosey  to playground for 5 pullups, 15 BBoy situps, 20 Squats  ×3

Next mosey to lake side of park at top of hill for a bucket full of fun

Stopped half way for some abb work while we wait on six.

At top of hill everyone does a called exercise (shoulder ) while one person carries 2 buckets of water halfway down hill to line and back up, once up he then calls next exercise.  This was done until each pax made it to line and back

And then mosey back up to ballfield steps for some calf work .

5 calf raises on each step,

once at top plank on six.

Back down and 15 SSH IC, Plank Jack’s 15 IC , MT Climbers 15 IC

This was done 3 times as I recall

Mosey back to start to finish off with some Iron Hulks, 1 merkin 4 airpresses all the way to 9 sorry Slaw ran out of  time

 

MOLESKIN

Get uncomfortable it makes  you Stronger in so may ways . We don’t mind this discomfort while working out we should apply this to the rest if our life …

PRAYER REQUESTS: those that are dealing with lose , illness,  and just in need of a brother to EH them one more time …

 

 

 

A Festival warm up at the Yank..

While I was spending some time in the library just doing some research I realized Ancorman needed someone to take the Q at the Yank . So I felt it was time to take one…it went like this…

 

WARM UP

SSH 10 IC

MERKINS 10 IC

LBC’S 10 IC

IMPERIAL WALKERS 10 IC

 

First thing was to mosey around the front side of park to demo the lap that would be the timer for our tabatha set up on center stage. One man runs a lap while others do provided exercises that were marked on pavement. Those included…

Curls

Jump rope

Plankjacks

Tricep press

Mtn climbers

OH press

LBC’s

SSH

Chest press

American hammers

Merkins

Burpees

Squats

Next we mosey to lot across from Bank or next to that restaurant or beside the church well right up the rode anyway…for 11’s  Mike Tysons and WW1 sit ups

Then on way back to center of park we stopped for 22 merkins  on the railroad tracks.

By this time folks were setting up for the Festivities that would be happening later in the day so we moved our coupons and went up to the turd shack for a little wall work .

This would include some hippslappers, wall sits, tricep presses, and derkins..

Finished just in time for the kettle corn..

 

Announcments: 2nd F at Lewis Farm was last night

Mt Mitchell hike May 5th leaving from GSM at 5:30 see Gastone for more details

 

SFN May 25th

 

MOLESKIN:  It has been to long since I had posted at the Yank lots of things to use in a workout there need to get back to use more next time. We all hear each other say how F3 has improved there lives it is truly amazing how it just continues to happen. I have found as I continue my F3 journey that the men around me still keep getting stronger and stronger thanks to you men I have someone to push with ..A.B.T.

 

Praying request, those on IR, Kotters, family members sick and others I may have forgotten

Out with PRAYER

 

 

State of the Union

10 men decided to show @midoriyama for Thursday afternoon special. I explained to pax that I had missed to State of the Union address so we would have our own.

WARMUP

Hillbillies 10 ic

Imperial walkers 10 ic

Toysoilders 10 ic

Lbc’s 10 ic

Let’s begin,  first think to remember about these events no matter who is giving the address is that there is an unnecessary amount of standing, sitting and clapping. Why can they not just wait till the end and then clap we don’t need to watch this. In my opinion this is one of the most unnecessary parts of an address but yet it take up at least 40% .

So we begin…

First was 11’s using Tiger squats and overhead claps

“Stand up clap sit down”

Next we made it back to start and grabbed a block for some 10 to1

Overhead press

Squats

Tricep press

Curls

Mosey to playground for 5 pullups 20 big boy situps x3 sets

Then to stairs for calf raises 10 on each step 20 ish steps

Next to turd shack for 1min wall sit then 1min overhead clap 3 sets

Back to start for 5 to 1 same exercises as before

Last was a few mins of Mary

 

Termite lead 22 for vets

Pledge

Moleskin: I read 1 Corinthians 10-31 whether therefore  ye eat or drink or whatsoever ye do do all to the glory of God…

I just started reading “Dont waste your life “by John Piper great book ,he makes mention of this verse and how we should glorify God and also Magnify him more like a telescope so that his glory is revealed brighter and more clear..

Announcments: CSUAP, Rooster, Q source ever Sunday at Crossroads and Coconut horse

Prayer requests, Huspuppy, Top Hat and family,  those sick and on IR

YHC took us out in PRAYER

 

 

 

 

Humpday news

7 including myself avoided fartsacking and decided to push the rock this morning. 1 rucked and 6 ran . I have to say this morning I did not want to get up but after telling Barrellracer I would be there I  couldn’t let him down. Thanks for the push men.

COT

out with PRAYER

Lots of opportunities to run, ruck, walk, or even sprint ruck,  like our man Hacksaw, this man is a rock pusher…

Get after it men

  • ABT….

 

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