F3 Gastonia

Fitness, Fellowship, Faith

Matrix Double Hero WOD

We put in work!!!!

https://wodwell.com/wod/bauer/

https://wodwell.com/wod/georgie/

Romans 10:9-10 – If you declare with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved.10 For it is with your heart that you believe and are justified, and it is with your mouth that you profess your faith and are saved.

EMOM

I had the lead on the virtual Q.  A lot of concentration and burnout on this one.  Every Minute On the Minute

No disclaimer.

WU:  small and big circles and some swimmers forward and backwards to loosen the shoulders.  Toe touches to loosen the legs.

Thang:  First minute, do three (3) merkins, next minute, 6.  Next minute, 9 and so on up to 30.  That’s a total of 165 merkins inside of 10 minutes.  Repeat the same process, but with squats and then flutter kicks (count your left leg only).

After that, for the cash out plank for 30 seconds transistions for a minute and a half total.  Elbow plank, plank and stretch your hands out as far as you can.  No rest in between.

Announcements:  Check F3Gastonia website (fitness) tab for zoom links to the 2nd Fs that Huckleberry has set up, House of Him bible study, virtual workouts with Gastonia (T,R,S) and F3 Nation (M,W,F).  Stay Active and in touch.

Prayers:  Pillagers neighbor (cancer), Mayors neighbor (cancer), Montross Aunt (cancer), Blarts M (recovery), Healthcare and first responders

Pillager took us out with the COT.

Buckeye’s Missing Midoriyama Backblast – 10-Mar

You shoulda been there….

Buckeye’s Missing Coconut Horse Backblast – 15-Mar

According to Slack, one tucked, other rucked and a few ran.

Sister Act’s Missing Mt. Hollywood Backblast – 09-Mar

Rock was pushed.

Allen Tate’s Missing Folsom Backblast -17-Mar

Werk was done.

Allen Tate’s Missing Crossroads Backblast – 08-Mar

Its Crossroads, so they ran, rucked, etc.

$10 Words for $2 Mouth

5:25AM – Booted up the Zoom meeting. No one on yet but didn’t surprise me, The drive into The Matrix is lengthy.

5:27AM – I see a new face. Joe King according to the participant list. After I welcomed him he gives me his F3 Name: Bo-Berry from Richmond, VA. Welcome brother!

5:29AM – Others join and YHC is lagging a bit on his WiFi. I was in my garage for the first time as it was threatening to rain and we need to be cautious of our electronics. I had to move back outside though. Creativity kicks in and I use a chair umbrella to cover my precious equipment

5:31AM – Start

Disclaimer

Warmup

SSH

Imperial Walker

Merkins

MNC

5:39AM – Mayor arrives fashionably late, but like always immediately brings the mumblechatter. The night before there was a small discussion on just who would pickup the Q for this mornings workout. Mayor semi-volunteered but we couldn’t get an HC from him. All we got, is from his words, “ipso facto“. Now, YHC didn’t go to Bessemer City, West Meck or NOGA where apparently this would be excused for not knowing this term but my Yankee ass still didn’t know what the hell Ipso Facto was. Hence Mayor’s rambling on the definition this AM and going as far to explain “When I was Mayor…I had to use a lot of $10 words for a $2 mouth”.

The Thang:

99 Workout WITH KETTLEBELLS!:

Set 1 Set 2 Set 3
  • 99 LBC’s
  • 9 Burpees
  • 99 KB Curls
  • 9 Merkins
  • 99 KB Chest Presses
  • 88 LBC’s
  • 8 Burpees
  • 88 KB Curls
  • 8 Merkins
  • 88 KB Chest Presses
  • 77 LBC’s
  • 7 Burpees
  • 77 KB Curls
  • 7 Merkins
  • 77 KB Chest Presses
Set 4
  • 66 LBC’s
  • 66 Burpees
  • 66 KB Curls
  • 6 Merkins
  • 66 KB Chest Presses

TIME!

COT

Announcements: Stay Virtual, Stay Home, Stay Safe!

Prayer Requests: Montross’ Aunt, PAX Families, Those with Covid-19, F3 Gastonia PAX in Medical Field,  Leaders, World

YHC took us out

 

Thanks for the opportunity to lead men! Everyday is a new day with your family. Keep them close, cherish the times you have with them now. Go for walks, eat as a family, play board games, etc.. Tune out the TV and Social Media for day or two. Stay Healthy, Stay Safe, Stay Home!

AYE!

HIPAA

Expect the Unexpected

One of the coolest things about these Zoom workouts is the ability to workout with some familiar faces beyond our region. Today we were joined by Monk and Ralph Lauren. Two very High Impact Men! Lets get it!

No FNG’s (YET!!!)

Disclaimer

Warmup

SSH

Imperial Walker

Merkins

MNC

The Thang:

Captain Thor – 1BBSU:4 American Hammers (count Right side) – 10:40

Dirty Hookup – 50 OYO

Mike Tyson’s/Blasters – 25 OYO

Coupon time:

25 Curls

25 Tricep Presses

25 Overhead Presses

 

Australian Snow Angels – 20  IC

Hundreds – 100 OYO

Mtn Climbers 2 LBC – Descending sets – 25 to 15 by 1 . Q count – No reset in between 

Hurricane Hoedown – From 7 to 1

 

Coupon time:

25 Curls

25 Tricep Presses

25 Overhead Presses

TIME!

COT

Announcements: Encourage virtual workouts

Prayer requests: Monks Father in-law and Mother, Montross’ Aunt, Hamm family, PAX, World Leaders

I shared the following verse this AM:

Deuteronomy 15:7-8: If among you, one of your brothers should become poor, in any of your towns within your land that the Lord your God is giving you, you shall not harden your heart or shut your hand against your poor brother, but you shall open your hand to him and lend him sufficient for his need, whatever it may be.

At my company this week I saw almost half of our corporate office get Furloughed and the other half take a very significant pay cut. I was one that received a pay cut. I know this is happening to a lot of families. Some families may really be struggling financially because of this. Like the verse says, we should be reaching out to them and seeing if they need anything like groceries, a meal, essential items (diapers, formula, TP, etc.). You are leaders and solutions providers, all of you. The best thing we can do in these difficult times is offer assistance.

Be Safe, Stay Healthy and Stay Home!

Aye!

HIPAA

Sweatside Story

This virtual thing is really picking up steam! So much in fact it’s bringing Kotters out! Glad to see you back out in the gloom Hunkajunk! You’ve been missed but completely understand given your job with the City of Belmont Police Dept.. Thank you for your service, be safe and congrats on the promotion to Sergeant!!! Glad to see some new faces on my iPad for a workout. No its not the same as physically being there with your brothers. Trust me, I miss all of your actual real ugly faces but I’m glad to see everyone taking the right precautions and staying safe.

Warmup

SSH IC

Imperial Walker IC

Merkins IC

The Thang:

Time

COT

Announcements: Watch the F3Gastonia Twitter account and check on Slack for Region updates regularly!

Prayer requests: Montross’ Aunt, PAX and their families

YHC took us out

Thanks for letting me lead you virtually, now go out an be the leaders you need to be in your community. Lead by example, people are watching. Reach out to men often during this time. NO EXCUSES! You have the extra time on your hands now and it only takes 5 seconds to send a text to say “Hi! Need anything? Doing ok?” Believe it or not those 3 small things mean soooooo much. SYITGOTI

AYE!

HIPAA

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