F3 Gastonia

Fitness, Fellowship, Faith

Author: Watts Up (page 1 of 8)

Don’t Be A Guppy

With forecast for rain, YHC wasn’t sure how many would post to celebrate one year. 0530 hit with 7 circled for the party.

Started with the pledge and then we went right to the warmup:
Goof Balls x 12 IC
Merkins x 12 IC
Moroccan Night Clubs x 12 IC

Now let’s get to work.

Mosey to Union and the down to the Fidelity Bank.

Four exercises.
Start with 12 reps.
Then run around the bank (long route)
Then do 11 reps.
Repeat until down to 1.
Reverse Crunch

I should mention that along the mosey, many avoided Whoopee as there many puddles in the path. There was an tad bit of grumbling about it being wet, when YHC called reverse crunches. This was made louder when it actually started raining.
F3 is held outside RAIN or shine.

I apologize to the bank customer who apparently was too afraid to stop at the ATM, even after we all completed all our reps and moved on.

Speaking of moving on, we moved to the drive up teller area for some calf raises.
25 Right Foot
25 Left Foot
25 Toes Out
25 Toes In

A quick lap around the bank or see if the customer was still lurking. They were not, so we did the 25 Monkey Humpers back in the teller area.

Even though we were literally across the street from our next destination, we reversed our route stopping at the wall in front of South State Bank.

10 Step Ups
15 Dips
5 Step Ups
7 Dips – Right Leg off ground
7 Dips – Left Leg off ground
5 Step Ups

Back to Snoballs

And that is time.

GoRuck Training every Saturday, starting 1 hour before workout. Training will include rucking and other activities. May or may not be back for start of normal workout, but will be back for COT. At Gashouse this week with Whoopee as Q. 0600 start.

Rice and Beans tomorrow. There is still room, if you want to join. This is worth doing. Great experience.

Prayer Requests:
TimeFrame’s M
Dry Rub’s M
Gumby’s Recovery

YHC took us out.

Shout out to all PAX of F3. I can’t express what F3 means to me. The encouragement, support and comradery is unbelievable, not to mention the physical and mental changes.

On a slightly different note, be sure to keep an eye on all aspects of your life. It’s easy to focus on one part to get it accelerating and then have others slump.

If you need help or to talk, reach out to a brother.

James 1:19-20
… everyone must be quick to listen, slow to speak and slow to anger; for the anger of man does not achieve the righteousness of God.

Watts Up powering down.

Final Horse of 2019

Attendance from participation.

1 Rucked, the rest ran.

Waffle House Convergence

Attendance from participation.

We rucked…

Read the details from Montross’ backblast or maybe you shoulda shown up.

Pac-Man visits GasHouse

Attendance from Twitter/Facebook.

Ghost Flag was lost during this visit.

If you want to know more, you shoulda been there.

Missing PB Q.

Attendance from Twitter.

Given it was Doodles and Hacksaw, there was moseying done.

Good Work.

What is handy on a trail?

YHC roamed around this AO to gather inspiration as no weinke was prepared. Along the way saw Gastone, Dirt and TimeFrame out getting a little EC.

0530 hits and there is a late Christmas gift of a FNG. A Stinky Bird cousin. He hails from DC, so we will give him a good start and send him to Monk.

With the FNG present, a more complete introduction/disclaimer is given.


Warm Up:
Goof Balls IC x 15
Merkins IC x 10
MNCs IC x 10

Mosey to ramp behind Planet Fitness.
Bear Crawl ramp x2.
Monkey Humpers waiting on 6, then 20 more.

Mosey to steps between parking lots.
25 each of:
R. Foot Calf Raises
L. Foot Calf Raises
Toes In Calf Raises
Toes Out Calf Raises

Mosey up and down rows of parking lot, around the poles, until we are at entrance nearest Dollar General.

11s are called with Plank Jacks at bottom and Squats at the top.

Let’s move a little down the hill and have a seat on the wall.
After a bit we did 15 Air Presses IC
Put R. Foot on L. Knee, and then switched it around.

Mosey to top of hill, 20 Merkins and then back to wall.

Rinse and Repeat the Wall work.
Mosey to top of hill and do 20 Mtn Climbers and then back to wall.

Similar wall work, switching Air Presses for Marching.
Mosey to top of hill for 25 SSH and 20 Squats.

YHC posed a trivia question at this point…
“How many times has Ohio State beat Clemson in a bowl Game?”
Whatever the PAX answered, that was how many burpees were going to be called. The initial answer given was two, but they settled on the right answer of 0. Oh well, maybe next time.

From there we moseyed around the parking lot some to end up in front of the Food Lion.
Here, 5 Pax would say when they started F3 and who EH’d them. After the 5, mosey to end of the lot and back. This was repeated until all had spoken.

Mosey to the wall in front of the bank.
15 Dips
15 Step Ups each leg.

Still a couple of mins, so
15 Incline Merkins
15 Derkins

Meander to start to close out the time.

Christmas Party this Saturday.
Murph on Wednesday 0700 at Martha Rivers. No Labyrinth.

YHC took us out.

Welcome to William Ryan, now known as Spork! Hope you join another DC transplant from GasHouse, Monk.
Glad to see Belding come back and always good to have JK2 make an appearance.

As we go into 2020, remember this from Romans 8:18:
For I consider that our present sufferings are not worth comparing with the glory that will be revealed to us.

Watts Up powering down.

1st Bulldog o’ Dec.

Fun with weights or bells.

Show to know.

Participation from Twitter.

2nd Horse of Dec.

Attendance from Twitter.

Running or Rucking…

1st Day o’ Dec.

Attendance from Twitter.


First Sammich of Dec.

Attendance from participation.

Rucking and other exercises.

Show to know…

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