F3 Gastonia

Fitness, Fellowship, Faith

Author: Breaker Breaker

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!

 

 

Twelve Days of Christmas

Woke up this morning at 3:30am ready for a Saturday workout. Once I realized how early it was and I had a couple more hours to sleep, I got a glass of water and then went back to bed. After a little more sleep, I got up and headed to the Yank to get my day started with a good F3 workout. Arrived around 6:50am and several PAX were already there, waiting in their warm cars until for the beatdown to begin. By 7am, 14 PAX  came out despite it being a cool 25 degrees.  I guess they wanted to check out the twelve gifts I mentioned in my tweet the night before or they thought this VQ’s workout was going to be light and easy. Either way, I am glad they showed up for a good beatdown at the Yank!

With a quick disclaimer and then pledge, we started with a warm up:

SSH= 20x IC

Imperial Walkers = 15x IC

Peter Parkers = 20x IC

Thang:

We then did a mosey mile and completed with 5x burpees. After that, moseyed up to Field of Dream to receive the 12 gifts of Christmas. We broke up into four groups and each group started at each corner of the track. Each corner was an exercise x12; mosey to the next corner to complete next exercise. After each lap, count down the exercises until we reached “A Partridge in a Pear Tree” (1x per exercise) for a total of 12 laps. Mtn Climbers, Merkins, Side Straddle Hop, and Monkey Humpers were the four exercises performed. I think I heard someone mutter something about this was going to be an easy workout, but I think they were surprised. We also had one group singing the “Twelve Days of Christmas” as they were running laps.

Next exercise was a Tesla Special, Bear Crawl Slalom. We were going to get two opportunities to crawl, but with the number of PAX, one crawl was sufficient. Tesla, thanks for the challenge, it was a hit with all!  I say that with sarcasm.

To finish up, we moseyed to Heartbreak Hill for merkins x5 and sprint up hill and mosey down, rinse and repeat x2.

 

Mary:

LBCs x15 IC

American Hammers x15 OYO

Flutter Kicks x15 IC

Nolan Ryans x15 IC

 

COT:

VQ gave a brief testimony on his 10 year anniversary of breaking a habit. Prayer request from Tool Time of a family going through some challenging times. Prayer for PAX that have recently lost loved ones and not having them around during the Christmas season.

Thanks for all PAX that came out and thanks for chance to lead. Great workout to all!

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

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