F3 Gastonia

Fitness, Fellowship, Faith

Author: Sister Act (page 1 of 2)

JJ5K

A good showing by F3 PAX and 2.0s at the annual JJ5K trail run in Stanley. I look forward to this run every year.  It is  smaller 5k trail run, but one that is a lot of fun to run.  It is held each year in remembrance of a local girl that lost her battle with cancer and to fund a scholarship to an East Gaston dance student in her honor.  It is a good run, for a good cause.  Way to represent F3 well guys.

Sister Act

Crossroads 9/23

16 showed at Crossroads.  We all put in some miles, either rucking or running.  Good job fellas.  We had 5 FNGs this morning.  Welcome Cyclone(Matt Roth), Heels(Seth Carpenter), Bling(Justin Cottingham), Nittany (Chance Cottingham), and Hawkeye (Cadden Carpenter).  Hope you fellas will keep joining us.

Announcements

Pledge

Prayer Request

Nameorama

Thanks for the push guys!

Sister Act

Birthday Mosey

10 HIMS showed at Crossroads to put in some miles.  8 runners with 2 ruckers today.  The morning started out a little nasty, with an unexpected rain shower.  We did delay the run for several minutes to allow for the rain shower to pass.  Props to Mayor, Breaker Breaker, and Def Leppard for starting early and getting drenched from the rain, but never stopped.

COT:

Announcements:  9/22 JJ5K in Stanley, 9/22 Stop Soldier Suicide 5/10K Belmont, 10/6 Burpeethon

Prayer Request

Nameorama

Honor to lead today men.  Today I officially joined the 40 club.  No way I was going to fartsack on the first day of turning 40.  Appreciate the brotherhood F3 Gastonia brings and the motivation  to push the rock even when I don’t feel it at times.  Honored to be a part of F3.

Sister Act

Coupon Work

13 showed at Folsom on this fine Saturday morning ready to push the rock.  It’s 6:30, time to go to work!  No FNG, so no disclaimer really needed, most already know that I’m an idiot.

Warm-Up:  Toy Soldiers, Grass Pickers, Hillbillies

Pledge

 

The Thang:

I always try to make sure that the PAX attending my Q get their moneys worth, so why not break out a coupon inspired workout.  Each PAX was told to grab a coupon from Slaw’s truck and head to the tennis courts.  Here we lined up facing the length of  all the courts with your block on the ground in front of you.  Realizing that we are at Folsom,  the first exercises were carefully explained in detail, hoping for minimal confusion.   We would do a Route 66 style workout with Burpee Block Jump Overs (BJO), with a twist.  First off, a Burpee BJO is when you perform a normal Burpee, then jump over the block and go straight into a second Burpee.  So we started with 11 Burpee BJO.  Then to confuse the heck out of everyone, I included 3 different exercises and a short run after each set of Burpees BJO.  It went like this;

11 Burpee BJO,   25 Hand Release Merkins,  Run 25yds and back (approximate distance of width of 2 tennis courts)

10 Burpee BJO,   25 Goblet Squat w/ Coupon,  Run 25yds and back

9 Burpee BJO,   25 Leg Lifts with Coupon extending above your chest,  Run 25yds and back

8  Burpee BJO, 25 HRM,  Run

7 Burpee BJO,  25 Goblet Squats, Run

6 Burpee BJO,   25 Leg Lifts, Run

And continue this until you did 1 Burpee BJO, 25 Goblet Squat, Run.  Mumble chatter was at a minimal this morning.  Pretty sure the presence of a couple 2.0s, saved me from some unkind words about my choice of workout.  Anyways, this one was a challenge, time to move on.

 

Thinking that we needed to continue with the block work , the  next group of exercises called would all involve the use of   blocks.  5 different exercises were called.  The exercises called were;  Kettle Bell Swings, Thrusters, Tricep Extension, Curls, and Chest Press.  Start with 25 reps of first exercise, and then increase the reps by 25 for each exercise there after. Also run 25yds and back after 25reps were performed.  Went like this:

25 Kettle Bell Swings w/ coupon, run 25yds and back

25 Thrusters, Run  –  25 Thrusters, Run

25 Tricep Ext, Run  –  25 Tricep Ext.  Run  –   25 Tricep Ext.,  Run

25 Curls, Run   –   25 Curls, Run  –  25 Curls, Run  –  25 Curls, Run

25 Chest Presses, Run  –  25 Chest Presses, Run  –  25 Chest Presses, Run  –  25 Chest Presses, Run  25 Chest Presses, Run

Most were able to follow instructions, but there were a few that didn’t listen and did their own thing.  With time running short, we still had several minutes to get in some work.   PAX were told to line back up on the sideline, this time holding your block.  Then PAX were told to do 2 lunge steps forward, then do a Blockee,  Another 2 lunge steps forward and a Blockee.  Continue this until we traveled the width of 1 tennis court.  Now time to go back to where we started.  Except this time increase the Blockee to 2 reps.  That would be 2 lunge steps forward, then 2 Blockees.  Continue this until the width of the 1 tennis court is traveled.

Time for one last exercise to be called.  I know this one is a favorite to a couple PAX attending today’s workout, so we might as well work it in.  PAX lined up in the plank position with about 3-4ft of space between each other.  A little Bear Crawl Slalom to close out Folsom.  First PAX is to start the Bear Crawl in and around the planking PAX. Then the next PAX to follow and continue this until each PAX had the chance to Bear Crawl the length of the line.  Time is up!

COT

Announcements:  9/22 Stop Soldier Suicide 5/10k, 9/22  JJ5K , Burpeethon 10/6

Prayer Request

Nameorama

It was an honor to lead today.  Appreciate the opportunity!

Sister Act

We Ran

8 men showed to run at Crossroads this morning.  No ruckers today, all runners.  Great push by all.

 

COT:

Announcements:

Labor Day Murph at Martha’s, JJ5K in Stanley 9/22, Stop Soldier Suicide in Belmont 9/22

Prayer Request

Nameorama

Appreciate the opportunity to lead today.

 

Sister Act

BackBlast 8/23

10 PAX showed on a really nice evening at Midoriyama.  Awesome to have temperatures in the low 80s in August.  I noticed we have 1 FNG with us today, so a short disclaimer was given.

Warm-Up:

Slaughter Starter-  which is 20 Burpees OYO

The Thang:

Mosey to the hill that leads down to the fishing pier.  For those that frequent Midoriyama, you know that this is a long tough hill.   With that said, time for some Triple Nickel.  This is where you perform 5 x called exercise at top, run to bottom and complete 5 x called exercise and then run back to top.  5 repetitions (5/5/5=Triple Nickel).  We started with Jump Lunges up top with right knee and left knee going down counting as 1 rep.  We ran to bottom and did 5 Burpees, then ran back to top.  We did this 5 times to complete the Triple Nickel.  While waiting on the six to finish, someone called I think 40 LBCs OYO.

Next mosey across the street to small parking lot.  Here we got a partner to do some 11s.  With partners on opposite sides of parking lot, we started with 10 Tiger Squats.  Then meet your partner in the middle for 1 Booyah Merkin.  Partners plank facing each other.  Perform merkin in unison and on up move reach out and tap right hand of partner.  Repeat merkin and on up move reach out and slap left hand of partner to complete 1 rep.  Continue doing this until you flip the numbers and end with 1 Tiger Squat on each side and 10 Booyah Merkins in the middle.  Way to push on this one fellas, the merkins are tough at the end.

With time running short, we started our mosey back to the flag.  We would do some route 66 with Plank Jacks stopping at 11 different light poles to perform the exercises.  First pole was 11 Plank Jacks, next pole 10, next 9, continue until performing 1 Plank Jack at the last light pole.  Finised up and mosey to flag.

With the upper body feeling good from the Booyah Merkins, might as well do some more.  Here I called a little Burp & Merk.  I modified this a little and changed the merkin to Hand Release Merkins.  Start with your traditional Burpee and do Hand Release Merkin at bottom then complete.  Drop back down for a second burpee with 2 Hand Release Merkins at bottom.   I think we continued this until 9 Hand Release Merkins were completed.  Upper body was smoked at this point.   A couple ab exercises were called until time was up.  Great push men.

COT:

Announcements

Prayer Request

Nameorama

It was an honor to lead today men.  Welcome FNG Somebody (Doug Flemming).

Sister Act

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

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