F3 Gastonia

Fitness, Fellowship, Faith

Author: Broke

Who do you work for?

The weather at Midoriyama on Tuesday was a refreshing 94 degrees and the PAX were all over the park doing EC before it was time to clock in. Time hits and 11 PAX are itching for a beatdown (Freight decided to roll in hot during the warm up) while 2 more hit the trails on bikes. Here’s what happened:

 

Warm Up

 

Burpees – 5 OYO

Moroccan Night Clubs – Too many while waiting on Freight

SSH – 15IC

Burpees – 5 OYO

 

Mosey to the soccer field for Tha Thang:

 

Countdown

Start with 10 reps of each exercise and count down to 1

Exercises were Seal Jacks, Merkins, Big Boy Sit Ups and Squats

 

Figure 8’s

PAX lined up and performed a single file run around the cones set up on the field.

Included sprints, Karaoke and NUR

Rinse and Repeat with Basketball Slides in place of Karaoke

 

Next up was a 25 yard lunge walk followed by a 25 yard mosey x2, then a 25 yard bear crawl with 25 yard mosey x2.

 

Core work Tabata Style

Time to circle up again and do some core work. 30 sec AMRAP with 20 sec rest.

American Hammers

Flutter Kicks

LBC’s

Freddie Mercury’s

Rinse and Repeat

 

Slaw doesn’t seem too excited at this point, so let’s do something to put a smile on his face.

Broad Jump Burpees for 25 yards with a 25 yard mosey x2

 

At this point YHC is gassed so we headed back to the flag for some Mary

LBFC’s

Shoulder Taps

CDD’s (In honor of the world traveling Site Q)

Corkscrews

20 Burpees (Not sure what Tyson was thinking, but now Slaw is grinning from ear to ear)

 

Pizza Man finished us up with 22 for the Vets.

 

COT

 

Who do you work for?

 

Ephesians 6:7-8 “Work with enthusiasm, as though you were working for the Lord rather than for the people. Remember that the Lord will reward each one of us for the good we do.”

 

Too often we get caught up in doing things so that we can be recognized. We want to be seen as the hero, receive accolades from others and basically “Get all the Glory”. What we should be focusing on is working for God, doing HIS WILL for HIS PEOPLE and to HONOR HIM. If we do this we will be rewarded in a far greater manner than anything we can ever obtain on Earth.

 

Announcements

 

Tubing on Green River this Saturday – let Sargento know if you plan to go

Speed for Need at Stop Soldier Suicide 5k/10k in Belmont on 9/22

CSAUP 50 mile relay on August 25th

 

Prayer Request

 

Def Leppard travels

Those battling addiction

Others that I failed to remember

 

YHC took us out.

 

As always, it was an honor to lead this group of HIM’s.

 

Broke

 

 

 

Where’s the Backblast?

It’s been a couple of weeks since Tesla had Rev Flo Rida come to the Yank for a guest Q, but still no backblast. Since Rev is not a Gashouse regular and unsure whether or not he would be able to withstand the wrath of our Weasel Shaker for his failure to perform, I decided to step in and bail him out.

 

A pretty good indicator of how the workout was going to go down was when Rev pulled up to the curb in his vintage F150 and declared, “Where can I unload my toys?”. After he and Tesla disappeared for a few minutes, they were back and it was time to clock in.

 

Here’s what I remember:

 

Disclaimer

Warm up (We did one, but no idea what we did)

 

Mosey to the middle school for Hair Grinders, Farmer’s Carry, a bunch of ab work with coupons and 11’s on the hill.

 

Mosey back to the start for some Mary until time was up.

 

I know there were announcements and prayer requests, but my memory isn’t that good.

 

Rev took us out in prayer.

 

Sorry there isn’t more to the BB, but at least there is now a record that the workout actually happened. Thanks to Rev for crossing the river and delivering a great beatdown.

 

Broke

Partner Up

My one year anniversary with F3 has arrived and I asked for a Q to commemorate the event. I had the perfect Weinke in mind, run back the same thing we did at my first post…The Deck of Death. Only one problem with that, Tiger has the same idea and uses it for his Q on Tuesday. No worries, YHC just had to put in a little more effort into making a Weinke that would deliver an equally effective beatdown.

 

Here’s how it went:

 

Warmup

Don Q’s x6IC

SSH x17IC

Morrocan Nightclubs x17IC

(6-17-17 in the anniversary of my first post, might be used at various points of the workout)

 

Pledge

 

Partner up and mosey (stay with your Partner for the mosey)

 

We get to the first stop and realize that Tiger and his cubs are giving chase, Morrocan Nightclubs until they catch up.

 

Stop #1 at the small soccer field

Partner #1 runs while Partner #2 does AMRAP of 3 exercises (Flapjack)

 

Set #1

Run across field and NUR back

Exercises – Burpees, LBC’s, Squats

 

Set #2

Karaoke across and back

Exercises – Merkins, American Hammers, Bobby Hurleys

 

Set #3

Bear crawl halfway and run back

Exercises – CDD’s, Dying Cockroaches, Mtn Climbers

 

Grab a new partner and off on another mosey (Stay with your partner)

 

Stop #2 at the corner field

Start in middle of the field and perform 6 partner hand slap Merkins. Partners perform 17 reps of called exercises then meet back in the middle for 6 hand slap Merkins.

Exercises – WWI’s, In and Outs, Flutter Kicks (IC)

When we got to this stop we noticed a potential FNG working out alone. Slaw and Blart immediately started EH’ing and before we left the field they had him hooked. Way to reach out guys!

 

Change partners again and mosey (Stay with your partner)

 

Stop #3 in the big parking lot

Time for a little Dora 123. One partner lunge walks across the lot and runs back while the other works to complete the cumulative amount of 100 little baby dips, 200 Rocky Balboa’s and 300 Seal Jacks.

 

After a few minutes of Mary (Wolverine Burpees, Mike Tysons) it’s time to mosey back to the flag.

 

Moleskin

 

The purpose of all the partner work, staying with your partner and changing up at various points was to make the point that we all have something to offer one another. Whetstone gives us the opportunity to take our life experiences and pour them into someone else and to also take our struggles and lay them out to someone who can help. I strongly encourage every PAX to sign up to be a part of this program and ask that you go into it with an open mind with a willingness to give it your best effort.

 

1 Thessalonians 5:11

“Therefore encourage one another and build one another up, just as you are doing.”

 

We do a great job of encouraging and building one another up physically at the workouts and Whetstone will give us the opportunity to do this in all other aspects of life.

 

Announcements: F3 Dads at Grizzlies game 6/15, Folsom 2.0 workout 6/16, 2nd F event at Goat Island 6/16, 3rd F event at 1st Presbyterian 6/22

 

Prayer Requests: Def Leppard’s son going into hospital for testing, absent PAX, Slaw’s and his M (congrats on 20+ years of marriage)

 

Welcome to FNG Pancake (Joe Martin), way to jump in and push the rock right off the bat!

Shout out to Quiche for getting me involved in F3!

 

YHC took us out in prayer and as always it was a pleasure to lead such a fine group of men.

 

Broke

The BOMB

15 PAX total for an afternoon beatdown at Midoriyama. FNG was present, so after a short disclaimer we got after it.

 

Warmup:

SSH, Hillbillies and Don Q’s all x 10IC

Knock out the Pledge and off for a short mosey to the small soccer field

 

The Thang:

Partner up and let’s do some BOMBS. While one partner runs across the soccer field and NUR’s back the other partner performs the following until the total cumulative reps are reached:

 

Burpee’s x 50

Overhead claps x 100

Merkins x 150

Big Boy sit ups x 200

Squats x 250

 

Time for a short mosey over to the big hill at the dog park for some ab and leg work.

 

Hill Sprint Countdown – start at the bottom of the hill and perform a set of LBC’s, American Hammers and Flutter kicks x 10 OYO then sprint to the top of the hill and back. Repeat sequence counting down by two’s (8..6..4, etc.) until we get to zero.

 

Time’s almost up so let’s head back to the flag with a quick stop on the way for 20 Mike Tyson’s IC called by Blart.

 

COT:

 

Announcements – Virtual run at Rankin Lake Saturday for Operation Sweet Tooth, see Pizza Man. Global 6k for Water May 19th, see Broke.

 

Prayer Request – Huckleberry, PAX who haven’t posted in a while.

 

Moleskin – Welcome to FNG Michael Sumner – Pink Panther, strong work on your first post. All PAX were pushing hard today and it’s a pleasure to be a part of such a strong group of HIM’s. All kind’s of EC going on before the workout; Blart and Pockets running, Wojo and Swimmer on the bikes, everyone pushing to get better.

 

Reach out to someone in this group  if there’s anything you need or are struggling with something. Life is tough enough as it is, you don’t have to go at it alone. On the flip side, if a brother reaches out to you, be there for him.

 

Ecclesiastes 4:9-10 says “Two are better than one, because they have a good return for their labor; If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.”

 

YHC took us out in prayer. As always, it is an honor.

 

-Broke

 

Since I’m Broke I brought coupons for everyone

With rain forecasted for this morning, YHC put together an alternate Weinke just in case it was a downpour. Fortunately the Sky Q gave us a beautiful morning because the alternate plan involved the Gazebo which I noticed upon arrival had been torn down. It’s 7am and 8 HIM’s are standing around so let’s get started.

 

Warmarama

 

SSH x15IC, Don Q’s x15IC, 5 Burpee’s OYO. That’s enough, everybody head to the back of YHC’s truck and pick up your bricks. YHC asked PAX to think of the bricks as a burden that they would be carrying with them through the workout and to also be thinking of what other burdens they were carrying in their lives.

 

The Thang

 

There always seems to be a lot of mumble chatter at the Yank about Soccer Arms, so let’s do something about it.

Mosey up Main St. to the corner at Woodrow for Set #1 which was Alternating Curls, Overhead Press and Moroccan Nightclubs. 3 sets – x5,x10,x15 (it became evident at this point that the reps would need to increase going forward due to the ease with which the PAX were performing).

Mosey down Woodrow to Glenway and down to the parking lot behind the General Store for Set #2 which was Merkins, Sun Gods and Squats. 3 set – x10,x15,x20

Mosey across the tracks Airline where we will pay tribute to Freight. A premature Victory March was done at Midoriyama on Thursday, so the record needed to be set straight with a proper march. Zombie walk down Airline with 6 Kenny Williams (aka Bobby Hurley’s) instead of squats.

Mosey over to Mill St and down to the parking lot known as The Pit for Set #3 which was front raise, wall jumps and wall sit overhead press. 3 sets – x10,x15,x20

Mosey over to Myrtle St and to the front of Belmont Middle for Set #4 which was Step Up’s, Dips and Derkins. 3 sets – x10,x15,x20. At this point YHC decided to take a little breather and reminded the PAX that we don’t have to struggle with carrying our burdens by ourselves. Christ tells us in Matthew 11:28 “Come to me all who are weary and burdened and I will give you rest”. Paul also writes in Galatians 6:2 “Carry each other’s burdens, and in this way you will fulfill the law of Christ”. If you’re struggling with something give it to God and reach out to one of your brothers for help and support.

Mosey down to the side parking lot for some 11’s, Mike Tysons and Calf Raises.

Time is running out so mosey to the picnic shelter for some quick ab work. 45 sec AMRAP 15 sec recovery. Exercises were WWI’s, American Hammers, Nolan Ryan’s and LBC’s.

Mosey back to the flag for the pledge.

 

COT

 

Announcements: Community Foundation Run upcoming, F3 Dad’s event tubing at Crowders Mtn, 2nd F bowling this Friday at Lake Wylie Bounce and Bowl, Global 6k for Water 5/19 more details coming. Great to see Norwood and Slim Shady back at TFY!

 

Prayer requests – Sly and M on his upcoming deployment, Norwood’s M and family dealing with the loss of her mother, those dealing with marital struggles, those battling addiction.

 

YHC took us out. Thanks for the opportunity to lead, it was a pleasure!

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