F3 Gastonia

Fitness, Fellowship, Faith

Author: Blart (page 1 of 3)

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….

 

OH FAITHFUL AT @MIDORIYAMA

22 showed for the first day of 2019 @midoriyama

While some were napping and some still recovering from the New Year festivities 2 Rucked and 20 for bootcamp.

Warm up

SSH 10 IC

Don q’s 10 IC

LIZARD MERKINS 10 IC

The Thang

This was a simple one that happens to be one of my favorite to use . It went as follows:

Had 16 different exercises written in parking spaces, each pax performed that exercise while 1 pax ran to end of parking lot and back.

Rope

Curls with block

Merkins

Dips

Seal Jack’s

OH Claps

Mt climbers

Calf raises

Plankjacks

Tricep Press with block

Diamond merkins

Rocky Balboa’s

SSH

Wide merkins

Lundges

Lizard merkins

Next we moseyed to turd shack for 3 round of: 10 hippslappers, 10 Mike Tyson, 10 Merkins

Back to start for 2 min of LBC’s

Pledge

Announcments: Q source at Crossroads and Coconut horse on Sunday morning

PRAYER REQUESTS: All those on IR , Those servings in Military .

Phil 4:8

Finally brothers whatever is true ,what ever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable =if anything is excellent or praiseworthy think about such things.

I just finished a book titled A WANTED MAN by Jason Cruise, great book It’s about how the Devil is after us and in one part there is mention of this verse . He is talking about when our hearts get stale. This made me think of those sad clowns out there with that stale life that need F3 to get them back on track.

As always it was an honor….

OUT WITH PRAYER

Hamburger hill and Burpees for dessert

MIDORIMA 10/26

11 including myself showed for a afternoon appointment to push the rock.

WARM UP

SSH 10 IC

DON Q’S 10 IC

TOYSOILDERS 10 IC

  • The first thing on the weinke, short mosey to hamburger hill for a little up down 10 burpees,  then 9, 8,7 …..

This turned out to be a little more than I expected. I guess I had forgotten how awful the hill was. Once this was completed a few lbc’s to wait on the PAX to finish..

Next we made our way over to the dam wall for 3 sets of 10 cliff hanger merkins and 10 partner shrugs…

It was at this point I was about cashed out. I think it is that Q strength that will get you through the first 30 or 40 min, then you really have to dig deep some times to finish strong.

Made our way back to the flag for a few rounds of Mary.  Found Huckleberry by his self doing hipslappers way to push brother…

Ab work included

Mtn climbers, lbc’s, 2 more , don’t remember what and my choice was superman claps got some wear looks from bystanders looked like we were swimming in grass…

22 merkins for vets

Pledge

ANNOUNCMENTS: Christmas town 5 k, convergence coming up November 11, and a few others

PRAYER REQUESTS

Several pax going out of country on mission trips Shocker, DDC those on IR , those battling addiction, and also those battling the fart sack,

As always it is truly a pleasure to lead this group of men and If you have not ventured to the great Midorima I challenge you to do so.

 

Is my tractor sexy

13 showed up this morning for a Tractor show or maybe just a workout .

Well since the show doesn’t start till 9 I guess we’ll push the rock while we wait.

WARM UP

SSH 10 IC

MERKINS 10 IC

IMPERIAL WALKERS 10 IC

FLUTTERKICKS 10 IC

 

Mosey to top parking lot near entrance for first round of fun.  A few LBC’S while we wait on six. Then a couple rounds of Boat to canoe, a tough one  we all need some more  work with those.

First round tabata style .

10 exercises marked on pavement. I can’t believe I found some pavement that isn’t 20 years old and full of rock.

 

Exercises would include:

SSH ,SQUATS, MERKINS, MTN CLIMBERS, FLUTTERKICKS, SHOULDERTAPS, LUNDGES, PLANKJACKS, BURPEES,  WIDEMERKINS

While PAX performs exercises , 1 man takes a lap around upper lot and then rotate to next exercise.

 

Next mosey down to pavilion.

Some abb work here as we wait on six.

First exercise here was partner shrugs.

Partner 1 planks on 3 foot wall while partner 2 holds feet of 1 and does shrugs. I think this could be a good one even modifying to some merkins while in plank thanks Roadie. 2 or 3 rounds of 10 IC of these.

Next on the wall for some…. yep you guessed it hip slappers  .”ABT  ” after giving up belt at Burpeethon I realized I should have trained better. After about 4 Ic the bees woke up and got a few of the pax so off that wall and down to lower turd shack to finish up the wall work.

10 hip slappers IC

10 miketysons IC

10 dirtyhookups IC

2 rounds of this

Back to tennis courts for 5 mins of ab work

22 Merkins for vets

Pledge

Announcments:

Just about 300 or so spots left for Christmas town 5k sign up men or if you aren’t running come anyway to help.

PRAYER REQUESTS

All on IR  all running Bourbon chase  ,Oompa ‘s family

As always it is a pleasure to lead, and if you have not lead at folsom yet just try to grow a beard and you might get asked..

 

 

 

JUST A LITTLE RAIN NEVER HURT ANYBODY

YHC arrived a little early to finish preparing for the workout. While  waiting on the pax glanced at the radar and realized we would probably get some rain . So on with the show.

 

 

WARM UP

SSH-10IC

MERKINS 10 IC

TOYSOILDERS 10 IC

LBC’S 10

THE THANG

Partner up for some block work

Set 1 50 thrusters

Set 2 100curls

Set3 150 tricep presses

Set 4 200 chest presses

 

Next we got In 3 Groups of 2 and had 2 stations so we did 1 exercise and went to next station while odd group ran a lap around feild.

1st station jump lunges

2nd station step ups

2 rounds of these

 

Repeat with new exercises

1st station dips

2nd curls

2 rounds of these

Back to turd shack 1 minute of walk sit to recover

Then Iron hulk

1 merkin 4 airpresses

2 merkins 8 airpresses

Up to 8 then wallsit for 1 min then we finished 9 and 10

 

MOLESKIN

Not a huge crowd for this one but it was still a pleasure to lead. I spoke a bit about our relay we had a few weeks ago, and how I saw men step up and really push themselves as well as pushing others beside them . You men of F3 never cease to amaze me with your leadership.

 

ANNOUNCMENTS

Several running events coming up BRR ,JJ 5K,  and one in Belmont

PRAYER REQUESTS

Sly, Long family, those in BRR for safe travels ý

Pledge and YHC took us out

 

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