F3 Gastonia

Fitness, Fellowship, Faith

Author: Sister Act (page 1 of 2)

Sunday Convergence

25 HIMS and a Leg showed at Crossroads for a Run/Ruck Convergence.  An awesome group of guys came out to fellowship and to push the rock a little.  Broke was our lone rucker and absolutely killed it.   The rest of us ran , with a lot of guys putting in EC.  Great work by all today.  I really enjoy the Sunday run and both Coconut Horse and Crossroads continue to have solid numbers.  So it was really awesome to have both groups together today.  Honored to have LEG with us today.

 

COT

Announcements:

August 18th – Convergence at The Fort for CSPAN

August 18th – 2.0 workout at Folsom

August 18t – Tubing

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:  YHC took us out

 

It was an honor to lead today.

Sister Act

 

Folsom Iron Pax Challenge

14 HIMS at Folsom this morning.  13 for bootcamp and 1 runner.  Great work Tyson.  He is battling a back injury and is slowly working his way back to form.  Good to see him out here putting in some work.  The rest of us, well, I don’t think we realized what we were about to get ourselves into.  F3Greenwood challenged all of F3Nation to compete in the F3 Iron Pax Challenge competition for the month of August.  Each Sunday a new workout is announced to be completed during the following week.  Then you enter your score each week, and after the month an F3Nation Iron Pax winner is announced.  So with today being the last day to complete the week 1 workout, it seemed fitting to offer any willing PAX the chance to compete in the challenge.  It was great to see a good crowd, and before I knew it, it was show time.

 

Warm-up:  Grass Pickers, Hillbillies

 

The Thang:

Week 1 Iron Pax Challenge:

The week one workout consisted of completing 4 rounds for time.  You would complete the 5 exercises with the assigned reps, then run 400m, this would complete round 1.  We did this 4 rounds with your score being the time taken to complete all 4 rounds.  Exercises called were:

  1.  50 Squats
  2. 40 Big Boy Sit-ups
  3. 30 Merkins
  4. 20 Bonnie Blairs (jump lunges with 1 rep consists of both R & L knees coming into contact with ground)
  5. 10 Burpees
  6. Run 400 Meters

This was a tough one.  I honestly did not think this looked too bad when it first was announced.  I could not have been more wrong.  As I write this backblast, my legs are more sore than I can ever remember.  This was a beatdown for sure.  Everyone pushed hard, and gave it their best effort.  Defib, who is a machine, lead the way and finished first.  Not sure of the order in which the remaining PAX finished, but everyone finished out together.  Awesome job, and way to push everyone to finish.  I actually prepared a weinke with a lot of options after we completed the Iron Pax Challenge.  Uh,  that wasn’t happening after this beatdown.  With everyone smoked, we fellowshipped mosey to the tennis courts.

Time was running low, but we still had plenty of time for some more work.  Next exercise called was some Route 66, suicide style.  We would run to each out of bounds line and back and perform a Sumo Squat.  Each run down we would go to the next out of bounds line and run back.  Then increase the Sumo Squat by 1 rep each time.  Start with 1 Sumo Squat and finish with 11, for a total of 66 Sumo Squats.  This completely smoked the legs, which were already shot from the Iron Pax Challenge.  Not a good call on my part.

With just a few minutes to spare.  we had time for a little Iron Hulk.  This is a exercise where you perform Merkin and Air presses with a 1:4 ratio.  1 merkin then 4 air presses, 2 merkins 8 air presses, 3 merkins 12 air presses and so on.  I think we made it up to 7 merkins when time was up.

Great job from everyone today.  This was a pretty good beatdown, that I’m still feeling several days after.  Appreciate everyone pushing themselves and each other.

COT

Announcements:

August 18th – CSPAN Convergence at The Fort

August 18th – 2.0 workout at Folsom

August 18th – Tubing

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:  YHC took us out

Nameorama

Thank you for this opportunity to lead today.

Sister Act

 

 

The Lone Rucker

9 men showed at Crossroads this morning!  8 PAX ran 3-5 miles, and we had 1 Lone Rucker.   The Mayor was the first to show, and went to work and pushed the rock today rucking solo.  Good job sir!  Great work from the other PAX as well.  Awesome that we continue to have steady numbers at this AO and guys making time on Sunday mornings to push the rock.

Announcements

Prayer Request: YHC took us out

Name-o-rama

 

Honor to lead today!

Sister Act

Pub Run

4 showed to put in some miles at The Pub this morning.

I guess I hang around the Folsom crew too much.  No Backblast over there results in ridicule and threats of bodily harm.    I got you on this one Defib, just don’t let it happen again, lol!

COT

Announcements

Name-o-rama

Prayer

Walmart Special

9 HIMS showed to Folsom this morning looking to avoid the rain.  The chance of avoiding a potential beat down, well, that’s not going to happen if I can help it.  Getting close to start time and the PAX are still rolling in.  Here comes Sparky, so I am late or it’s definitely time to start, so let’s roll.

 

Warm-Up:    SSH x 10(IC)

 

The Thang:

Mosey towards the flag at the entrance to Folsom, along the way stopping at 4 different light poles and knocking out 5 Burpees OYO at each pole.  Got in 20 before we reached the flag.  Sort of like a mobile Slaughter Starter.  Go ahead and say the pledge, then we continue to mosey across the street to the back right corner of Walmart.

Exercise called was Walls of Jericho.  This exercise usually is performed around a large building.  Today we are using the Walmart building.  You pick 7 different exercises and complete 7 reps of each and run one lap around the building.  Exercise is complete once you finish your 7th lap.   The exercises chosen today were;  Burpees, Plank Jacks, Big Boys, Imperial Squats, Ski Merkins, CDD, and Seal Jacks.   Not a lot of mumble chatter during this exercise.  Only talk was of Sparky making an emergency pit stop into the Walmart.  He sure did take his time.  Then somewhere after the 2nd round, Allen Tate pops up out of nowhere.  Sort of like he was trying to sneak in like he had been there the whole time.  He swears he ran a 5k looking for us, but he wouldn’t provide his Fitbit for proof.  This exercise took longer than anticipated, and we were quickly running out of time.  We had to cut the last round short and start our mosey back to flag.

Still with a couple minutes left to spare, I didn’t want to waste any valuable time.  So a quick round of Burp & Merk was called.  This is when you begin a traditional burpee with a single merkin at the bottom, then complete.  Drop back down for a second burpee with two merkins, then complete.  We did this up to 7, and then worked our way back down to 1.   This was a crowd pleaser to end the workout.  Time.

 

COT

Name-o-rama:    Completed rather quickly, not sure where Sparky was off “two”

Announcements:  CSAUP relay, JJ5K, Belmont 5/10k

Prayer request:  YHC took us out

 

It was an honor to lead today gentlemen.  Thank you for allowing me this opportunity.

Sister Act

Lead By Example

10 HIMS resisted the fartsack this morning and pushed the rock at Crossroads.  2 rucked and 8 ran today.  Awesome group of guys out here today, way to push.

COT

Announcements

Prayer – YHC took us out.

Name-o-rama

 

Awesome time out here this morning.  Thanks for the opportunity to lead you guys.  Some great discussions today about our roles as men.  We are to Lead By Example.  Whether it be as a coach, friend, brother, husband, or father, we should strive to be the example for someone else.   Continue to push that rock fellas.

Sister Act

 

Shade Please

13 HIMS showed up to a nice toasty evening at Midoriyama.   1 PAX put in some time on a  mountain bike, 2 PAX ran for 45 minutes, and the rest of us enjoyed some bootcamp time.  I always enjoy the afternoon workouts at Midoriyama, so I wanted to bring something to the table that really pushed everyone.  I just had the Q at Folsom the weekend before, so I decided to not leave the Midoriyama guys out and repeat some of that workout.  Let’s just say, this wasn’t a real crowd pleaser.  The heat of the summer in the afternoons can really intensify a workout and push you mentally and physically.  This one pushed me and it was great seeing everyone out here pushing themselves in whatever activity of their choosing.  After a little EC with Slaw, it was time to get started and to start getting everyone ready.

 

Warm-up:

None needed, it’s HOT!!  Mosey to small soccer field.

 

The Thang:

Found an exercise  called The Cooper.  This one was a repeat from Folsom, but today we are using the small soccer field as our track.  Begin with 1 lap around perimeter of field, then 10 Burpees, 10 Imperial Squats, 10 Ski Merkins.  Run lap around field, then 9 Burpees, 9 Imperial Squats, 9 Ski Merkins.  Continue this until you finish with 1 rep of each exercise.  Oh boy did the mumble chatter( complaining) begin here.  Several PAX mentioned the lack of shade in my selection of workout location.  I didn’t feel like shade was necessary, so we continued on.  You don’t want the PAX getting soft and expecting shade at every Midoriyama workout, so on we go.  What a difference it is,  in doing this at 6:30 in the morning Saturday versus 5:30 in the evening.  This was a challenge and smoked the guys pretty good.  There were calls for Omaha, but we continued.  I did however  offer a break in stating that when the first PAX finishes, I will end the misery and move on.  WeeWee saved us, as he finished several laps ahead of the rest of us.  That dude is a beast!.

After a short break to let everyone catch their breath, on to the next exercises.  4 corner escalators called.   Mosey to First corner 10 Mountain Climbers(IC).  Mosey to corner 2, 10 MC(IC), 20 Peter Parker’s.  Mosey to corner 3, 10 MC(IC), 20 PP, 30 CDD.  Mosey to corner 4, 10 MC(IC), 20 PP, 30 CDD, 40 Sumo Squats.  Time running short, so let’s mosey towards flag.

We arrived at flag with time to spare, so let’s grab some wall at the turd shack.  I did feel a little bad, so we used the shade side of the shack.  Here we did 10 Hip Slappers (IC) & 10 Mike Tyson’s(IC), next 8 HS & 8 MT and finished with 6 HS & 6 MT.  Time

COT:

22 for the Vets

Pledge

Announcements

Prayer Request, YHC took us out

It was an honor, as always, to lead today.  Even with the summer heat upon us, it is great seeing steady numbers at Midoriyama.  Way to push that rock fellas.

 

Sister Act

Telephone Pole?

11 HIMS showed this morning for a run/ruck at Crossroads.  What beautiful weather we had to get out here and push the rock on a cooler than normal July morning.  This AO is continuing to have steady numbers and 1 FNG decided to make his debut this morning.   Welcome Barrel Racer (Bruce Adams) to the F3 brotherhood.  He is a beast and I’m sure if you are in the Stanley area you have seen him running at some point.  6 rucked today and 5 put in miles running.   Not sure what’s going on with the ruckers, but they are getting after it and breaking out all kinds of ways to push themselves.  All I know is Roadie brought a telephone pole, and they take off rucking carry that thing.  I believe it was dropped off at Folsom, so I’m sure it will get used in the future.  Way to push guys!

COT

Announcements:  Tubing next Saturday

Prayer request:  Allen Tate & Montross upcoming MRI, Def Leppard safe travels

YHC took us out in prayer

 

Appreciate the opportunity to lead today.

 

Sister Act

Anniversary Party

17 HIMS posted at Folsom this morning for my 1 year F3 Anniversary Party.  Almost 1 year to the date, I was introduced to this thing we call F3.  After multiple EH attempts by Sparky, I finally made it to my first workout at Folsom.  Would like to thank Sparky and Roscoe for my F3 name Sister Act, insert eye roll!  I am very grateful to be involved in F3 and the relationships that have been formed with my F3 brothers.  The push to be there with your brothers and the drive to be held accountable to post is what makes this thing so great.  So with this personal milestone, I felt it was my duty to bring a proper beat down to all PAX in attendance.  After a little EC with Gumby and Slaw, pax started to slowly roll in.  Starting to look like a good crowd, 6:29 hits, time to round the PAX up and get ready to get this thing started.

No FNGs, some sort of a disclaimer.

Pledge

Warm-UP:     

High knees, when I say down 1 Burpee, High knees, etc.  Continue until we completed 10 Burpees

 

The Thang:

 

Now that the blood is flowing, let’s mosey to pavilion for some exercises.  Originally planned to do 3 sets of the called 5 exercises.  Omaha after 2nd set.  The exercises were performed at a rapid pace to prevent too much mumble chatter, and it looked like everyone was already starting to feel smoked after the 2nd set, so lets move on.  5 exercises were:

  • Hip Slappers – 10IC
  • Mike Tyson – 15IC
  • Cork Screws – 20IC
  • Plank Jacks – 25IC
  • Arm Squats – 30IC

Next time to mosey to the tennis courts.  Found a workout called, The Cooper, which perfectly fit into my plans.  It calls for 1 lap around a track, 10 Burpees, 10 Squats, then 10 Merkins, Lap around track.  Then 9,9,9 of same 3 exercises.  Count down to 1. Workout was slightly modified.  We used the length of the 6 tennis courts as our track.  The 3 exercises used today started with 10 Burpees, 10 Imperial Squats, 10 Ski Merkins.  Continued down until 1,1,1 of exercises were performed.  This is the type of workout that looks great on paper, and once completed you are totally smoked.  Way to push on this one guys, this wasn’t easy.

 

We remained on courts for the next called workout.  Time for some 4 corner escalator work.  Used the 4 corners of the entire fenced in area of tennis courts. Run to 1st corner 10 Mountain Climbers IC, run to next corner, 10 MC + 20 Peter Parkers IC.  Run to next corner, 10 MC + 20 PP + 30 CDD.  Run to last corner, 10MC + 20PP + 30CDD + 40 Sumo Squats.  Would have went back down the the escalator, but we were running short on time.  Mosey to shovel flag.

 

Once back at shovel flag,  I spoke briefly of my 1 year F3 anniversary and what it has meant to me.  Then 10 Burpees OYO.  TIME!!

 

COT:

Announcements

Prayer request

Sparky took us out in prayer

 

It was a true honor to lead today.  F3 has been a blessing in my life and I look forward to reaching new guys and pushing the rock with my brothers.

 

Sister Act

 

 

 

It’s Our Day!!

12 HIMS showed for an awesome Father’s Day run/ruck at Crossroads.  With most of the pax present being fathers, what a great opportunity to get “Our Day” started by pushing the rock.

Great work by all men today.  3 rucked and 9 ran some miles.  Broke, Roadie, and Salinski blistered the ruck pace today.   I think Broke ran the last mile with his ruck sack on, Beast Mode!  Tool Time and Pizza Man smoked their 5 miles.  Slaw, Round-Up, Blart, Gumby, and Def Leppard consistently pushed the rock as always.  My boy Sparky, well, lets just say it was business as usual for him.  Mix in a couple pitstops, and he ran 4.6 miles at a sub 8 average.  For the record, the horse stalls were left fresh and unscathed.

 

COT:

Announcements

Prayer request

Name-o-rama

 

Great seeing everyone out here pushing themselves and working to get better.  Good to see Salinski join us again.   Awesome to see our region continue to grow and to stay the course.  Keep pushing men!  As always, it was an honor to lead today.

 

Sister Act

 

 

Older posts

© 2018 F3 Gastonia

Theme by Anders NorenUp ↑