F3 Gastonia

Fitness, Fellowship, Faith

Author: Breaker Breaker (page 1 of 2)

Lessons Learned

After one week as site Q, YHC is quickly learning from mistakes and some of those lessons learned are;

  1. Send out reminders to the upcoming Qs so that they remember they are scheduled to lead the workout, and you don’t have to wing a wienke

  2. Always keep a prepared wienke available so that you can quickly adapt when a Q is a no show

  3. Don’t call on Dolph for an exercise during round of Mary’s unless you are ready for 10 burpees. This applies to all Qs.

So, I thought Whoopee had the Q this morning and on my way to the Storm, I started thinking, what if he forgot, I am now site Q and responsible. So I started thinking of a few exercises we could do. As I pulled into the parking lot, several cars were already there, but I didn’t see Whoope’s truck. It was about 5:25am when I arrived, so he still has time. 5:30 came, time to go to work. PAX, you have YHC as Q today so let’s get started

Warm up:

SSH x 25 I/C

Mountian Climbers x 20 I/C

Merkins x 10 oyo

Train whistle, 5 burpees oyo

Pledge

Thang:

Mosey to the school building and then called exercise..Mosey around the soccer field and at each corner do the following;

corner 1 – 5x burpees

corner 2 – 15x dips

corner 3 – 25 squats

corner 4 – 35 lbc

Rinse and repeat 5x

Now for the triple nickel;  5 flutter kicks, bear crawl across sidewalk for 5 American Hammers, rinse and repeat 5x

Next, back against the wall, but below knees and hold for 20 seconds, release and then balls against wall for 30 seconds, recover, rinse and repeat 2x…thanks Gastone for this exercise, it was a real crowd pleaser.

Zombie  walkers and then Mosey back to flag. Finish up with a few called exercises from PAX.. of course Dolph leads off with 10 burpees. It is 6:14 and another train whistle blows, 5 burpees oyo to complete workout.

Announcements

The Forge – Wednesday’s @ 6:30pm (Green and Grits)

Official Mt. Hollywood AO Launch (Mt. Holly Middle School – 124 S Hawthorne St, Mt Holly, NC 28120), Monday’s at 5:30am

August 11th – F3 Gastonia M’s workout @ Folsom @ 8am

August 12th – Crossroads Convergence (Coconut Horse will be CLOSED)

August 25th – BRR/Bourbon Chase Relay CSAUP @ 4am….sign up here – http://f3gastonia.com/2018/07/11/pre-brr-and-bourbon-chase-csaup/

August 25th – 2nd F event at Sargento’s Casa (PAX and M’s ONLY)

Sept. 22nd – Stop Solider Suicide 5k/10k Speed For Need event in Belmont….sign up here – https://www.eventbrite.com/e/stop-soldier-suicide-10k5k-tickets Discount Code: HAPPY

Sept. 22nd – JJ5K at Common Grounds in Stanley…sign up here – https://runsignup.com/Race/NC/Stanley/CPC5KTraining

Oct. 6th – Special Olympics Burpee-thon – More information to come

 

Prayer Request and Close with prayer.

 

Whoopee, there was a lot of smack talk about you not showing up, No worries, wanted to give you a hard time knowing you can take it, and definitely dish it out.

Men, it was an honor to lead you this morning. Great work by all!

Breaker Breaker

New Kid with the Blocks

Well, today is the day, YHC officially takes over as site Q for The Storm. Mayor already pass on the shovel/flag this past Sunday and the official  handoff was with YHC as the Q. It is hard to believe it has been about 10 months since I my first workout with F3 on a Saturday morning at the Fighting Yank…At that time, I thought it was impossible for me to get up early in the morning to workout, much less, outside. Now I am out in the gloom 4-5 days a week and agreed to become site Q., wow,! What a transformation. Thanks F3 Gastonia for the push! Now have to fill some big shoes, following Mayor.

 

Now for the workout with 15 PAX that pushed theirselves to out of bed early this morning to get stronger.

Warmup

SSH x 25 I/C

Merkins x 10 I/C

Mountian Climbers x 12 I/C

 

The Thang:

Mosey down and around the soccer field and then on over to the baseball field…

Pax grab a coupon from behind softball field dugout for a block party.

The exercise: curls, o/h presses, squats, tricep extensions, arm raises, and good mornings x 15. Mosey to parking lot and back. Rinse and repeat x 3.

Mosey to tennis courts for some 11s. Start out with hip slappers x 1 run a horseshoe route to do 10x American Hammers…it is now almost 6:15, head back to flag.

 

Anouncements:

Mt.Hollywood AO starts up next Monday, 5:30am @ MtHolly Middle School

CSAUP on Aug 25th and then F2 at Sargento’s

Whoppe has Q next week and Norwood will take 8/14. Thanks for stepping up.

Prayer Request

kids getting ready to head off to college, school close to starting, and our teachers

YHC friend on long term disability

Close out with prayer..

Great push from all PAX this morning. Thanks for allowing me to lead you. Thanks to Mayor for his work as site Q for the past year. Don’t start fartsacking now.

 

Breaker Breaker

 

 

Help us to be better wives! What?

YHC will explain the B.B. title later in the post.

When YHC Qs a workout, I always have to carry my reading glasses so I can read  the wienke.  I have try to keep up them throughout the workout. Can be annoying and frustrating at times. This time is going to be different. YHC recently got the new IPhone 8Plus, bigger screen and enlarged the font so I didn’t have to carry my glasses and paper. With the larger font size on the wrinkle, YHC is ready to go…Now for the workout. I was reading over some recent back blast for some exercise workouts, YHC is not very creative. I found one that Sister Act recently did on a hot Midoriyama afternoon, The Cooper. Ok, this looks fun, may not be as bad at The Goat @ 5:30am. So it went into the wrinkle,

 

Warm-up

SSH x 25 ic

Mountain Climbers x 20 ic

Merkins x 10 ic

 

The Thang

Mosey around the town and then over to the park.

The Cooper:

10 burpees, 10 Squats, then 10 Merkins. Lap around park. Then 9,9, 9 of same. Count down to 1. As Sister Act stated in his B.B., this exercise is brutal, even in the  early morning without the sun and heat. When YHC called the exercise, Broke, brokedown, NOT THE COOPER!

As The PAX completed their rounds, everyone did some Mary’s waiting on the 6.

Mosey over to the gazebo for some Jack Web’s, count  to 6 and back.

Jail break to top of hill and then back over to parking lot to finish with a round of Mary.

The Pledge

Anouncements – CSUAP, August 25th with F2 event later that day at Sargento’s House, Ms included.  Need Qs at The Goat and The Storm.

Prayer Request

Top Hat with a few health issues.

Co-worker of Mayors

 

Closed out in prayer. As YHC was taking the PAX out in prayer, asking the Great Q upstairs for guidance and strength to be stronger men, better husbands, fathers, I must have been delirious from workout, that I said “helps us be better wives” instead of husbands. There were some chuckles as I caught what I said and closed out the prayer.. This had to go into the back blast.

 

Great work to all PAX, way to push through the Cooper. As always, it was an honor to lead you all.

 

 

 

Round of Mary

 

 

Hotter than the 4th of July!

YHC has been getting back into running, trying to maintain a weekly base of about 15-18 miles this Summer and then begin a half marathon training plan in September in preparation for a Half sometime later this year. I have yet to select a race and make a HC, but I am going to do it. I am wanting to increase my speed and get faster, but I am missing speed work in my weekly runs. Early this week during a workout, I was talking with Whoopee about adding some speed work into my runs and he suggested that when Q’ing, incorporate speed work into the workout. So there was an open Q at The Goat this week and I asked Dolph if I could have it, which he gladly said yes. Now what are we going to do? Sprints  will be on the Weinke.

I was not really sure how many PAX would show up at The Goat due to all the 4th of July celebrations, but I knew two would be there, YHC and Madman. It was a very muggy morning as we pulled into downtown  Cramerton. Four PAXs were already there, Dolph, Broke, Dirt, and Anchorman. Dr.Suess showed up at 5:30am.. Let’s get this party started!

Warm-up:

SSH – 30 I/C

IW – 20 I/C

Merkins – 10 I/C

The Pledge

 

The Thang:

Mosey over to Goat Island towards the back parking lot. While on the way we stop for some burpees, 1x @ bridge, 2x @ first light post, 3x @ next light post, 4x @ bridge, then 5x @ back parking lot.

Four Corner Escalate x2

Corner #1 – 10x merkin and then sprint across parking lot

Corner #2 – 10 merkins, 20 mountain climbers, and then zombie walkers to next corner

Corner #3 – 10 merkins, 20 mountain climbers, 30 SSH, sprint across parking lot

Corner #4 – 10 merkings, 20 mountain climbers 30 SSH, 30 American hammers, zombie walkers to start

Rinse and repeat…

Mosey back to playground area. Stop at picnic shelter for some dips and step ups!

Dips 15x I/C

Step-ups 10x OYO

Rinse and repeat….

Mosey back across bridge to bottom of Ninth St for some Triple Nickel

Merkins x5 at bottom of street

Sprint to the top (YHC was pushing up the hill, but couldn’t keep up with Dolph, Dr. Suess, and Broke)

Jump Squats x5 at top of hill

Rinse and repeat 5x…..

PAX, five sprints up the hill wasn’t enough, so Broke wanted to do it again. So we ran to the top and over to the wall, back of Dopher’s, for some marching soldiers, x20 I/C and overhead presses, x20 I/C.

Rinse and repeat x2.

Mosey back to parking lot for a round of jumping and burpees (PAX circle up for jumps standing in place and then Q calls down for a burpee, and then next PAX calls down for a burpee. continue around the circle) x2 and then a round of mary to finish out the workout…

Announcements – Open Q slots at both The Storm and Goat, need PAX to sign-up

Prayer request:

Mayor with health issues, Breaker Breaker’s M, aunt and uncle (some medical issues); praise for Lynn Hamm, and Speed for Need (continue to push those who can’t push themselves and impact on others lives)

As we closed,  YHC shared a verse from the Bible, “Whatever your hands find to do, do with all your strength…” Ecclesiastes 9:10. God has given us all some kind of talent, job, and responsibility, which we should seek to use all our strength to do the best we can do with these gifts and do it glorifying God at the same time…I recently read a devotional from FCA Resources that refer to the above scripture and relates to our lives. There are five key points that we should all be following as men of God, husbands, fathers, employees/employers, and in everything that we do.

Effort – if we want to be better, we must do the things that make us better

Desire – We must have the desire to make the effort to be better

Responsibility – We can’t hide behind excuses. True winners accept responsibility. If you aren’t what you ought to be, why not fix it?

Consistency – Bad habits develop naturally; you don’t usually have to do anything to develop them. Everything in life that’s good and worth having requires effort.

Repetitions – Reps are the only way to correct bad habits. We must keep doing the right things because they are the right things to do.

 

Thanks to all the PAX that desired to make the effort getting up early this morning and come push yourself to be better and stronger men. All made great effort. Keep pushing the rock! As always, it was an honor to lead you all!

 

“I can do all things through Christ who strengthens me….” Philippians 4:13

 

Breaker Breaker

 

 

Easy Like Sunday Morning!

The Thang:

Some of ran and some us rucked. It was a nice easy Sunday morning mosey!

 

Announcements:

F3 Gastonia Whetstone

Folsom 2.0 workout (June 16th)

F2 Event – June 16th Kayak @ Goat Island

 

Prayer Requests:

Lynn Hamm – brain tumor

Breaker Breaker’s Uncle – recent stroke

Nikki Baily – Cancer

Recent High School graduates

Praise – the young man that was lost on Saturday and safely found help and to all the people that help in the search party.

We’re Playing in the Rain!

YHC had family in town in for the Memorial Day weekend and while creating the Weinke on Friday night, started EH’ing my brother-in-law to join us Saturday morning. Did not take much pressure in the head lock to convince him to come out. Was up early Saturday morning and we jumped in the M’s macho Commander and headed to the Fighting Yank. It had rained over night and hopefully the rain would hold off until we were able to get in our workout. As we were pulling up, there were a few PAX getting in some EC, Tool Time, Quiche, and Boudin. What is this? Tool Time said he was going to stay for the bootcamp! Wow! He said he felt a little rusty with the mumble chatter, but would do his best to keep it live.  YHC felt honored to have Nantan join us for a Fighting Yank beatdown.YHC felt the pressure to deliver. No worries, feeling very good about the Wienke created last night.

It’s 7am and ready to get going. Here comes Orangeman running down the street just in time to join us.

Gave the disclaimer and pledge.

Warm-up

SSH – 25 I/C

Mountain Climbers – 20 I/C

Imperial Walkers – 15 I/C

Mercans – 15 I/C

 

The Thang

Let’s mosey to up main street to the Walk/Run store parking lot for some exercise.

Mercans x 10 oyo

American Hammers x 20  oyo

Squats x 20 oyo

Burpees x 5

Let’s mosey to the building of knowledge parking lot (Belmont Library). During the mosey, it stated to rain, but that didn’t stop us, although YHC’s Wienke was starting to get wet. Repeat the above exercises but this time we will do them I/C since there was some chatter after finishing up the last set that it would be better I/C than OYO.  By now, Tool Time was in rare form with the mumble chatter. Even threw YHC off in the count while doing Mercans.

Let’s mosey to the Field of Dreams (Davis Park) for the next called exercise, Field of Dreams. It was still raining and YHC had to find a dry spot to leave the Wienke and reading specs. Ok, done. Now lets start out by counting off by fours. Ones start at 1st base, do AMRAP Mercans until relieved. Twos at 2nd base, do AMRAP LBCs until relieved. Threes at 3rd base, do AMRAP Squats. Fours at home plate performs 15 burpees then run to 1st base relieving PAX there. Continue until all PAX have done the burpees. That exercise was fun!

Not time to leave the Field of Dreams without another run around the bases, but this time it will be a crawl. That’s right, bear crawl to 1st base, lunges to 2nd base, bear crawl to 3rd base and sprint home. Done! YHC grabbed the Wienke and reading specs and ready to mosey again. Let’s head to the middle school. PAX planked up for the six while YHC found a dry place to keep Wienke during next exercise. PAX head over to the benches for a round of three exercises

Dips x 10

Derkins x 10

Step ups x 10 (5 per leg)

Run across front of building and back, repeat exercises, increase reps 15x, rinse and repeat, increase reps 20x.

Grab Wienke and mosey to the practice field behind school for some sprints. PAX sprint 100m and walk/jog the corners. Rinse and repeat. Almost out of time so we mosey to the Fountain of Life for a couple rounds of Mary.

Announcements:

Murph Challenge on Memorial Day @ Martha Rivers and the Patriot 5k “Go the Extra Mile” in Charlotte on Monday.

Prayer request:

Lynn Hamm, Tiger’s family, the Self Family, Tool Time’s son-in-law, Sly. and there may be another that I left out.

Namearama  and then naming the FNGs

As always, it was an honor to lead you all today. Everyone worked hard. Thank you all and until next time, keep pushing the rock!

Breaker Breaker

 

“I can do all things through Christ who strengthens me”  Philippians 4:13

 

 

Another Blockbuster Party?

Last Thursday morning at The Goat, Dolph, had with him in the back of his truck, 15 coupons and we all had a blockbuster party. Somehow after that workout, those coupons ended up in the back of Madman’s truck, which happens to be YHC’s son. I think you know where this story may be heading…

Last night, I asked Madman if he was joining me at The Storm for my  Q. He was a HC and I informed him we need to be out the door by 5:10am so we could welcome the PAX as they arrive. He was up and ready to go to work at 5am, we were out the door by 5:10am. We pulled into The Storm and a few HIMs were already there. Boudin was getting in some EC with a ruck and Orangeman made his morning run from home to join us. I let down the tailgate to Madman’s truck and arranged the coupons  for easy retrieval for the PAX. Over the next 4-5 minutes, more HIMs started showing up. It’s now 5:30am, ready to go to work. 13 HIMs all in a circle ready to get a warm-up and here comes another car. It is Tesla, rolling in at the last minute.

Warm-up

SSH x 30 I/C

IW x 20 I/C

Burpees x 5 oyo

The Thang:

Let’s mosey around the school. Along the way, stop at the roundabout for 15 merkins. Let’s mosey to the back of the school where we stopped for 20 LBC I/C. Let’s mosey, stop by tennis courts for 15 Bobby Hurleys. Let’s mosey, stop at Madman’s truck and each PAX grab a coupon.

YHC called next exercise, which requires using the coupons. Four exercises, curls, o/h presses, squats, bent over rows, 15x and then run to bottom of parking lot, 20 LBC oyo, back to the coupons. Rinse and repeat 3 times.  This was not the same blockbuster party that Dolph gave, but it was still fun!

Let’s mosey to the school building for next exercise, 11s. Derkins and then run to front of school for dips. Finished called exercise with about 10 minutes left. Circled up for a round of burpees. YHC started jumping in place, yelled “down” and each PAX drops for a burpee. Repeat with the next PAX until we make it around the circle…Finished off with a round of Mary and then mosey back to start.

Pledge

Announcements: F2 at NCWC on Thursday, Patriot 5k on Monday, upcoming Burpeethon. Need PAX to step up to Q over the next few weeks.

Prayer request: the Self family, kids/teachers with EOGs this week, Lynn Hamm

YHC took out with prayer.

As always, thank you guys for the opportunity to lead. It was an honor and privilege. Great work by everyone, keep pushing the rock!

Breaker Breaker

 

“I can do all things through Christ who strengthens me”

Philippians 4:13

Hills, Buprees, and Bear Crawls!

What an awesome Spring Saturday morning to be outside for a workout! YHC was anxious driving to the Yank, not sure of the turnout but had a well prepared Weinke and ready to push that rock. As I pulled into downtown Belmont, several PAX were finishing up some EC running. By 7am, we had 11 HIMs, including YHC readyfor a Fighting Yank beatdown. Let’s go to work!

Warmup:

SSH – 25 I/C

Toy Soldiers x 10

Lung w/Twist x 10

Burpees x5

 

The Thang:

Let’s mosey to Hawthorn Hill..

Triple Nickle with a Bernie Sanders twist

5x Merkins at bottom of hill, run backwards halfway up and then forward to top of hill for 5x squats. Rinse and Repeat 5x.

YHC hears a train, 5x burpees…

Mosey onto the parking lot down under. Here we lose Pockets, had to leave early but he did make it out for the hill work. All PAX meet in center of parking lot for next set of exercises. We all break off into 4 groups and all perform 5x burpees in center, each group moves to a corner for the given exercise.

Group 1 – 12x Balls to Wall HippSlappers,

Group 2 – Mercins x 11

Group 3 – Imperial Squats x11

Group 4 – WW2 or Big Boy Sit-ups x 11 (Q stated BB sit-ups but was doing WW2)

Complete your exercise, run back to center for 5x burpees and then to the next exercise, back to center for 5x burpees. Continue until each group completes each exercise and then rinse and repeat another round. We completed a total of 40 burpees during the two rounds.

Time to mosey again up to the Field of Dreams…YHC had stopped on his way in  before workout and laid out a triangle of cones for our last exercise, the Bearmuda Triangle, modified. It went like this, 1x burpee at first cone, bear crawl to second cone, 2x burpee, bear crawl to third cone, 3x burpees, and bear crawl back to cone 1, rinse and repeat 3x. The exercise calls for each cone to be 30 yards apart, YHC spaced the cones at about 10-12 yards apart and at that distance, it was a bear crawl beat down.

Mosey to Ring of Fire for a round of PAX selected Marys and finished 5 more burpees. Thanks Boudin!

Pledge

Announcements:

F2 event at Rankin Lake, Frisbee golf. Memorial Day Convergence & Patriot 5K and Global 6k for Water on May 19th.

Prayer request…continue to pray for Breaker Breaker’s friend Lynn Hamm with brain tumor, aunt with recent stroke, Andrew Brunson (missionary in prison in Turkey), Slim Shady upcoming Disney vacation, Tiger’s wife, and men and women in military.

It was an honor to be your Q this morning! Great work by all and way to push that rock! Until next time!

“I can do all things through Christ who strengthens me” – Philippians 4:13

 

What’s Your Name?

Seven men gathered at the Goat on a cold early April morning. Winter is just having a hard time leaving. He is like the friend that has been talking forever and you think they are about to leave, but then says, “oh yea, by the way” and goes on for another 30-45 minutes…. As Pockets was coming through the parking lot, he noticed something interesting in the back of Dolph’s truck and asked if he was expecting some snow. What were all those coupons doing in the back of the truck? Hmm, interesting!

 

Warm-up:

SSH x 25 IC

Merkins x 15 IC

Imperial Walkers x 15 IC

The Pledge

Thang;

Mosey back side of Cramerton main street, up the stairs, and down to the bridge. Looks like the gate entrance to Goat Island was locked, after some tugging at the lock, realize it was not locked and opened the gate. Thank goodness b/c Q was trying to think fast what rest of the workout was going to be if we couldn’t get into the gate…Mosey to 2nd bridge and then bear crawls across and then to back parking lot for 5 burpees. Next exercise, Walking Zombies across the parking  lot, 12 mercins, and then Walking Zombies back across for 12 more mercins…

Let’s mosey, bear crawls across bridge and then mosey to Dolph’s truck. Hmm, what is going on now? Everyone grab a coupon and head back over to entrance to Goat Island. All PAX take coupon for 8 curls, 8 overhead presses, and 8 squats and then run across bridge and back. Repeat and rinse x 5…I hear the train, 5 burpees.

Once completed, mosey over bridge to picnic tables on the left…20 dips and 20 derkins. Mosey back to parking lot for a round of Marys. After Q did first set, look over to his left for next PAX to name next exercise, but had a brain fart and couldn’t remember PAXs name and asked “What is your Name”, oh yes Mayor, next exercise.

Announcements – CSAUP and Community Run

Prayer Request – Lynn Hamm (brain tumor), Breaker Breaker’s uncle (back surgery recovery)

Good job all. It was a pleasure to lead you this morning.

“I can do all things through Christ who strengthens me” – Philippians 4:13

Daily Dose of Mercins and LBCs

Before I was even out of the house this morning, I was in the running mode, running late that is. I arrived at the Storm with about 2 minutes to spare.  It was another cold morning ( I am starting like these 20 degree workouts), and when I pulled into the Storm, there were 8 PAX ready to go and the ninth one, Sarento, right on my tail. Let’s get this party started!

The Pledge

Warm up:

SSH x 25 IC

IW x 20 IC

Mercins x 15

Squats x 15 IC

Thang:

Mosey up to the round a’ bout with the big statue. This Q is getting old and can’t see without reading glasses, so when we reached round a’ bout, Q asked Dolph to read next exercise from Wienke, of course Dolph said 10 burpees. Not yet Dolph! Oh yea, I remember now. 10 mercins and then run to other side of circle for 10 LBCs, rinse and repeat 5x.

Mosey on down the road to the football field parking area and along the way 5 burpees at each speed hump (Dolph 👍).

Next is BlackJack, more mercins and LBCs. start out with 1 Mercin, run to other side of parking area, about 30 yds and do 20 LBCs….After a few rounds, Q realized we needed to modify count since it was already 5:55am, so we ended exercise at count of 10. We then moseyed up to the school wall for final exercises. I think it went something like;

Squats 5x – run 15 yds and back

Dips 5 or 10x – run 15 yds and back

Steps-ups 10x – run  15 yds and back

Mountian Climbers 10x – run 15 yds and back

burpees 5x for the train.

Mosey back to starting point for Mary’s;

Flutter kicks – 15x IC

American Hammers – 15x IC

COT:

prayer request for Sarento’s mother in law, Mayor’s wife co-workers, and Abba’s family traveling to Disney.

Good workout brothers. We all need accountability for support and to push us to get stronger and be better men. Thank you F3  Gastonia for holding me accountable and pushing me to be stronger, a better man, husband, and father. Thank you for the opportunity to lead you this morning!

 

 

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