F3 Gastonia

Fitness, Fellowship, Faith

Author: Breaker Breaker (page 1 of 2)

Core, Core, and Core!!

Not sure if it has something to do with YHC, but this is the 2nd time in 3 weeks that a PAX had to back out on a Q at the last minute and both happen to be from Folsom. Maybe they just don’t like coming to Cramerton! Just kidding, both Huckleberry and Roadie had legit reasons they were not able to Q, in fact when Roadie agreed, he said there could a possibility he may have to be out of town.

Well, YHC has to come up with a plan. No worries except for the PAX that shows up.

It’s 5:30am, time to go to work. No FNGs and give a quick disclaimer.

 

Warm Up:

SSH x 25 I/C

Toy Soldiers x 12 I/C

Merkins x 10 OYO

Stretches 

The Thang:

Mosey around parking lot

SSH x 30

Merkins x 12

High knees x 30

Burpees x 8

Freddy Mercury x 30

Squats x 30

Merkins x 12

Freddy Mercury x 30

JuMp Squats x 10

SSH x 30

High Knees x 25

Wall Sits – 60 secs

Run around parking lot

Rinse and repeat 3 times

 

10 mins of core

Freddy Mercury x 15 I/c

Elbow planks x 45 secs

Heels tobHeaven x 10

American Hammers x 16

Mountain Climbers x 15 I/c

30 sec rest 

Superman Planks x 8 reps per side

Left side planks x 45 secs

Windshield Wipers x 8 reps

Right side planks x 45 secs

Freddy Mercury x 15 ic

Mountain Climbers x 15 I/c

 

Mosey back to flag for the pledge

 

Announcements:

The Rooster this Saturday

Convergence on March 30th @ Folsom

Mt Mitchell Hike in May

 

Prayer Request:

Sister Act’s family battling the flu, PAX we haven’t seen in a while,

YHC closed out in prayer

 

Great work by everyone this morning. Thank you for the opportunity to lead.

Breaker Breaker

 

Rainy Morning @ The Storm

As Site Q, YHC reached out to Huckleberry to confirm if he was still a HC for Q @ The Storm on Tuesday. Unfortunately, Huck still had the “crazy” bug in his household, similar as the one a lot of us have had the past several weeks. Fortunately, YHC was ready to take the Q and was prepared to keep the PAX dry knowing it was going to be a wet morning in the gloom and was ready to provide them with a rock pushing workout.

Arrived at The Storm around 5:25am, got out the shovel and flag and got it in the ground. Several PAX were waiting in their cars, keeping dry.

5:30am, time to get started..since it was raining, let’s mosey to the school and get somewhere dry for some warmup..

No FNGs, so let’s get to work

 

Warmup

SSH

Imperial Walkers

Cherry Pickers

Mountaineers

Burpees

The Thang:

BLIMPS

burpees X 5, run to front of school entrance and back

burpeesx5, lungesx10, run same as above

burpeesx5, lungesx10, imperial walkersx15, run again

burpeesx5, lungesx10, imperial walkersx15, merkinsx20, run

burpeesx5, lungesx10, imperial walkersx15, merkins 20, plank jacksx25, run again

Burpeesx5, lungesx10, I/Wx15, merkinsx20, peak jacksx25, squatsx30, run again

Now,

LBC x 50

Merkins x 15

60 sec elbow planks

30 side planks

60 sec bridge

Merkins x 15

60 sec elbow planks

30 side planks

LBCs x 15

60 sec elbow planks

 

Then a round of the following;

SSH x 30

Merkins x 10

High Knees x 25

Burpees x 7

LBCs x 10

Squats x 10

Merkins x 10

LBCs x 10

Merkins x 10

Squats x10

SSH x 30

Wall sit – 60 secs

Merkins x 10

High Knees x 25

 

Finish with a few rounds of Mary called by a few PAX…..

6:14am, Mosey back to flag

The Pledge

Annoncements

Prayer Request

YHC closed out with prayer.

Great work by all. Thanks for allowing me to lead you this morning!

Breaker Breaker

 

10-4 Good buddy, We’ve Got a Convoy!

YHC always enjoys posting at Downtown and when Bedpan was looking to fill Q schedule for January, YHC decided to take a Q spot. Bedpan sent a reminder on Thursday, so time to write the weinke.

Friday morning, alarm goes off at 4:45am, rise and shine, get ready and head out the door ready for my first Q at Downtown…Arrive with less than a minute to spare. Wow! 17 Pax showed up for a Breaker Breaker beatdown. Its 5:30am and Pax are ready for  Breaker Breaker to lead this convoy!

Disclaimer

Pledge

Warm-up:

Imperial Walkers I/C

Cherry Pickers I/C

Stretches

Burpees x 5

The Thang:

Mosey to the parking deck, we are going to the top! Pax circle up and wait on the six.

Called exercises – some core work and then the mumblechatter started. Some questioned if this was a Jane Fonda workout.

LBC x 50

Merkins x 15

60 sec elbow planks

30 side planks

60 sec bridge

Merkins x 15

60 sec elbow planks

30 side planks

LBCs x 15

60 sec elbow planks

Time to mosey again…..mosey down parking deck and out across street to First United Methodist church parking lot for next round of exercises….

Walk sits waiting on the six…Ready for next round of exercises. Hopefully these will be a better crowd pleaser for the PAX since some think core work is only for FIA workouts.

SSH x 30

Merkins x 10

High Knees x 25

Burpees x 7

LBCs x 10

Squats x 10

Merkins x 10

LBCs x 10

Merkins x 10

Squats x10

SSH x 30

Wall sit – 60 secs

Merkins x 10

High Knees x 25

What’s that? A train? Burpees x 5

Mosey around the parking lot, rinse and repeat the above called exercises…….

Start mosey back to Centennial, but short stop for some more work…

Wall sits and overhead presses

Hip slappers x 5

Rinse and repeat…..

As we head to back parking lot, YHC calls for a jailbreak to finish. Circle up and a few called  exercises to finish out the workout.

COT:

Announcements – Rice and Beans, Sunday Q Source at Crossroads and Coconut Horse

Prayer Request – Easy Ride,  Def Leppard, and others were mentioned

 

Thank you all for coming out and getting stronger and better men for yourselves, your Ms, 2.0s, and each other. It was an honor to lead you all this morning and great work by all. Welcome FNG  Falwell.

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

 

 

 

 

My First Q of 2019

So, this is YHC’s first Q of 2019 and 9 HIMs came out to the gloom on this cold January morning to get stronger, push the rock, and become better men in 2019. You know it is early January with the Cramerton bootcampers in full force, New Years Resolutions to get in shape and lose weight. Downtown Cramerton parking lot was much busier than normal.

5:30am, let’s get started…

Disclaimer

Warm-up

  • SSH
  • Imperial Walkers
  • Merkins

The Pledge

The Thang:

Mosey up Main St to Baptist church parking lot;

  • Lunges x10 i/c
  • Mountain Climers x 10 i/c
  • LBC x 10

Mosey to next street corner by train overpass;

  • Merkins x 10 i/c
  • Burpess x 8 oyo
  • Flutter kicks x 10 i/c

Mosey to corner behind downtown Main street;

  • Squats x 10 i/c
  • American Hammers x 10 i/c

Mosey down to the fire station;

  • Merkins x 10 i/c
  • Dips x 10

Next  a Triple Nickel up the hill;

Merkins x5, run up hill, squats x 5, rinse and repeat 5Xs

Mosey to the side parking lot across from town hall/police station for Dora 123….

Pax partnered up and did the following called exercises while partner ran the parking lot..

  • Merkins  x 50
  • Squats x 100
  • LBCs x 150

Next mosey to underneath overpass for wall squats and hip slappers, rinse and repeat 3x..

Mosey back to the flag for a round of Mary to finish it out!!

COT

Announcements – January 29th, Rice n Beans

Prayer request for Anchorman, PAX dealing with injuries and/or other issues

 

Great workout and push by all PAX…As always, it was an honor to you lead you men. Thank you all for your support and allowing me to lead us in pushing the rock!

Breaker Breaker

 

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

 

 

 

The Elf Party!

It was a cold Christmas morning and a several Elfs, I mean HIMs, made it out to the Storm for an Elf Party to celebrate all their hard work and Santa’s successful Christmas delivering toys to kids around the world..One Elf (Gold Digger) was so excited, that he got out early for some EC.

The Disclaimer

Pledge

Warmup:

SSH x 25 I/C

IW x 20 I/C

Cotton Pickers x 20 I/C

Mountain Climbers x 15 I/C

The Thang:

Mosey down to lower parking lot for some BLIMPS

Burpees x5 run a lap

Lunges x 10, run a lap

Imperial Walkers x 15, run a lap

Merkins x 20, run a lap

Plank Jacks x 25, run a lap

Squats x 30, run a lap

Mosey to the Storm Hill for the Triple Nickle

5 merkins at bottom of hill and 5 monkey humpers at top of hill, rinse and repeat 5x

Mosey back to front of school, on your way, 5 burpees at every speed hump.

Once all Elves, I mean PAX, made it to the front of school, time for the Bear Crawl run. This exercise is very similar to the Indian Run, except we do bear crawls weaving in/out. Make 3 crawls and recover.

Almost out of time, mosey back to the Flag to finish out with some Mary.

Announcements – Tesla with Q on Wednesday morning at the Abyss in Charlotte.

Prayer Request – Family and Friends traveling and with health issues this season. Remember the real reason for Christmas

Thank you all for coming out this morning. Way to push the rock! As always, it was an honor to lead you all.

“his name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.” Isaiah 9:6

Always Respect @ The Yank

Sorry all  this is a very late BB and unacceptable, but better late than never…

YHC, Orangeman, and Dr Suess got in a little EC with a 3.5 mile run.

 

Disclaimer – No FNGs

WARM-UP:

THE THANG:

Mosey from downtown Belmont up to building of knowledge, the long route.

YHC called the exercise

ROUND 1 – 5 burpees, run lap around front of school

ROUND 2 – 5 burpees, 10 ‘mericans, repeat run

ROUND 3 – 5 burpees, 10 ‘mericans, 15 LBCs, repeat run

ROUND 4 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, repeat run

ROUND 5 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, repeat run

ROUND 6 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 30 seconds elbow plank, repeat run

ROUND 7 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 30 seconds elbow plank, 35 American Hammers, repeat run

ROUND 8 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 30 seconds elbow plank, 35 American Hammers, 40 Dips, repeat run.

ROUND 9 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 30 seconds elbow plank, 35 Anerican Hammers, 40 dips,  45 side straddle hops, repeat run.

ROUND 10– 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 30 seconds elbow plank, 35 Anerican Hammers, 40 dips,  45 side straddle hops, 50 Morrocan Night Clubs…..then Mosey back to downtown and circle around The Fighting Yank.

The Pledge

Annoucements

Prayer Request

YHC closed out with prayer

 

Great work to all the PAX that came out this morning, we definitely pushed the rock!

 

 

Mount Hollywood Stress Therapy

  1. This is my first Q at Mount Hollywood, and not being very familiar with the area, YHC didn’t want to Mosey to far away from school parking lot. What will our workout be?  Well, after a little research Sunday evening, I found what was needed to start the week out.

Arrived at Mount Hollywood at about 5:25 to find 6 HIM ready to get the week started out with a good beat down. Freon with a little EC, lives close by and runs to workout. It’s 5:30am, let’s get started.

Disclaimer – No FNGs

WARM-UP:

SSH x20 

IW x 20

Copperhead Squats x 10

Mountain Climbers x 20

Stretches

The Pledge

THE THANG:

ROUND 1 – 5 burpees, run lap around parking lot

ROUND 2 – 5 burpees, 10 ‘mericans, repeat run

ROUND 3 – 5 burpees, 10 ‘mericans, 15 LBCs, repeat run

ROUND 4 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, repeat run

ROUND 5 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, repeat run

ROUND 6 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, repeat run

ROUND 7 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, repeat run

ROUND 8 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 Dips, repeat run. Huckleberry asked if YHC had some anger issues and was taking it out with the exercises. No, just a workout. Well, YHC is a little frustrated Clemson managed to pull a win against Syracuse.

ROUND 9 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 Anerican Hammers, 40 dips,  45 side straddle hops, repeat run.

It is 6:17am and we are done. That was an awesome workout that I found thanks to F3 Lake Norman. Will definitely use this one again.

Announcements and prayer request:

Orangeman’s daughter, Tiger’s uncle, and YHC’s aunts and uncle dealing with some medical issues.

 

Thank you you men for allowing me to lead you this morning. The Rock was definitely pushed. Huckleberry, look forward to you completing a workout or 2 each day during October!

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

Breaker Breaker!

The Storm after The Storm

We all survived Florence and several made it out The Storm afterwards for a Breaker Breaker Storm.

Disclaimer- No FNGs

Warm-up

SSH x 25 ic

Mountain Climbers x 20 ic

Moroccan Knight Clubs x 20 I/c

Merkins x 10 ic

The Pledge

Mosey around soccer field back to parking lot.

The Thang:

The Cooper

1 lap around parking lot. 10 burpees, 10 Squats, then 10 Merkins. Lap around track. Then 9,9, 9 of same. Count down to 1. Gets pretty brutal when you get to around 5.

20 derkins

20 lunges (10 per leg)

20 dips

20 squats

Rinse and repeat x 2 

Round of Mary

Back to the Flag

Announcements and prayer requests

Close our with prayer

The Cooper is a very challenging workout and everyone worked hard pushing the rock! Great work everyone. Thanks for the opportunity to lead.

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

 

 

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