F3 Gastonia

Fitness, Fellowship, Faith

Month: April 2016 (Page 4 of 4)

A little bit of all the things

April 7, 2016 / / 0 Comments

Today was a great day for a workout. Perfect temperature, a small breeze, and a mountain as the back drop.

Warmup

20 Windmills IC
Jump Rope 2 minutes

The workout

Started in the horse shoe arena.

Run between pits, 20 merkins. Total of 100 merkins
Longe back
Run between pits, 20 squats. Total of 100.
Bowler Longe back
Run between pits, LBC. Total 100

Mosey to playground.

10 pull ups. 10 calf raises (3 sets)

Mosey back.

40 wall taps
20 mountain climbers

Move to bleachers

40 triceps dips, 20 jump ups (3 sets)

Mosey through a short trail run.

Very long longe the length of horse shoe pit.
20 IC merkins
25 IC LBC
Boat and Canoe

Pledge and COT.

4-7-16 #Folsom Garfield VQ #bb

April 7, 2016 / / 0 Comments

The rainy morning started with a few quick warm-ups which included side straddle hop, don quixotes, hillbillies and a jog around the park. Once everyone was warm and ready to go we met on the tennis courts (6 courts wide) for suicides. Between each suicides, we recovered by pushing out 30 merkins. The first recovery was wide arm merkins, and then regular merkins and we finished up with diamond merkins. We ended the workout with a nice jog to the closest picnic shelter for LBC, ABC and Dips.
Nice work out Gentleman! Thanks for the opportunity to Q for the first time.

F3 Garfield

COT; Announcements, Namorama, Prayer Requests,

BOM; Prayer

You Never Forget Your First Time

April 7, 2016 / / 0 Comments

3 PAX braved the elements and enjoyed a nice rain free workout at Goat Island this morning.  I like to think it was in honor of my first Q.  After a short discussion on how I don’t know how to use Twitter, we dove into the Warm Up.

WU – IC

20 SSH

20 Moroccan Night Clubs

20 Don Quixote

15 LBC

Pledge – None of us knew why the flag outside the Cramerton Post Office was at half mast so we agreed it was in honor of Merle Haggard – RIP Mighty Merle (I apologize if there is a more serious reason)

The Thang :

We got our mosey on and headed to the back of the main buildings for some light Ab work. We did two sets of 100 OYO Russian Twists (200 total), two sets of 50 Freddy Mercury’s (100 Total) and 1 set of 25 Flutter Kicks.  In between each set we ran to the end of the road and did 10 LBC’s OYO.

Short Recovery then mosey’d to the BB&T Alley for some Leg work.  We did 100 squats OYO (was supposed to be two sets but found a weird wonky sensation in the legs running up stairs after doing squats) , 2 sets of 100 Mountain Climbers (200 total), and 1 set of 25 CDD’s IC.  In between each set we ran a lap up the stairs and around the building.  On the final lap around the building we continued on to the main parking lot.

Short Recovery then on to some Upper Body Work. We did 2 sets of 50 Merkins (100 total), 1 set of 50 Shoulder Taps, and 1 set of 25 dips on a nearby bench.  In between each set we ran to the gazebo for 5 pull ups OYO.

We regrouped at the main parking lot and found we had just enough time for 5 Burpee’s OYO.

As there were only 3 of us no need for the Namorama, however my curiosity got the best of me and we went around and told the story behind our F3 names.  T-Square closed us out with a prayer and was kind enough to mention the FartSackers who didn’t make it out.

Thanks for the great effort today and glad my first time was with you (relax… that’s only awkward if you let it be).

 

You’re an idiot…

April 6, 2016 / / 0 Comments

I was working on my Weinke last night (hold the jokes) and could not come up with much until I was inspired by the preblast posted by El Padrino (I think) showing me (or some likeness of me…) dancing wildly. I started scrolling thru the F3 exercises and came upon…..Travoltas!!! Here enters inspiration, even if only for the warmup. It gave me the spark I needed to get the workout together leading to a good night’s sleep. When I got up early this am, my wife looked over at me, mentioned the sudden drop in temperature, and matter of factly said, “You’re an idiot.” In my mind I responded, “Tell me something I don’t already know, woman” and smiled in the dark to my witty humor and got dressed quickly before the fartsack monster wrestled me back into bed.

Round 2 of inspiration begins….Shortly after this, I was sitting in my nice warm car gloom-dreaming all alone in the parking lot about my fartsack thinking certainly I was not the only idiot in Gaston county when all of a sudden, 7 cars came rolling in just before start time. Too late to turn back now….

Here is what I remember…

Disclaimer (see above compliments of Mhoopee)

Pledge

WU: 10 IC of each: SSH, Freddy Mercury, Squats, Burps, LBCs, Mtn Climbers, Moroccan Night Club con La Cucaracha (MNC with up on toes IC) X 25, TRAVOLTAS, then I needed some help from Spiderman reading my weinke to see 10 Burpees OYO (thanks for the eyes Spidey)

Mosey to the run-down grocery store parking lot at first speed bump and do a round of 4 corners of She Hate Me (10 lunges each leg, 10 burps, 10 Merkins) then mosey to the corner for plank until 6 arrives. Repeat at all 4 corners of parking lot with extra helping of She Hate me half-way across the back side remembering to plank at each corner until 6 arrived and I finished my planktastic meditation.

Hip Slappers X 10 IC (I love these)

Mosey around the lot facing north the whole time with Karaoke to the left and right, mosey frontward and backwards on the long sides (always facing north). I read thru the rulebook and this is acceptable since Roscoe and Anthrax were both absent.

Hip Slappers X 20 IC (did I mention I love these?)

Another round of mosey around the lot facing north with Karaoke/front and back running

Hip Slappers X 10 IC (BTW, I think I like these)

Another round of She Hate Me X 4 corners (I fought the urge to Omaha multiple times in case anyone was wondering).

Mosey back to home with 3 sets of dips X 15 IC each in front of bank.

2 laps around Pelicans/Bruster’s just to mess with everyone who thought we were going to finish on arrival to starting line.

Few minutes of Mary with 5 burpees OYO for fun.

Namorama, Announcements, COT then run to the cars. Excellent work by all pax today. Good to see the BRR challenge studs out there today (JK2 and Sargento). Great to see Short Sale out here again among the faithful Pax. Not a whole lot of mumblechatter today which I think is mostly my fault for not preparing a topic to talk about-won’t happen again. I’ll be prepared next time so bring your notebooks and be ready to be edumucated.

thanks for the opportunity to be out here with everyone-Whoopee

#bb #Folsom

April 6, 2016 / / 0 Comments

7 regular pax and wait 2 FNG’s appeared in the gloom for a Sparky beatdown.  After a short disclaimer the warm up began.

Warm Up; SSH x 20 IC, Mericans x 20 IC, LBC’s x 20 IC

The Pledge

The Thang; Pax were instructed to mosey to lower parking and circle up near the blocks that someone apparently left in the middle of the lot.

Pax partner up and perform the following exercises.

P1 60 Burpees P2 Bearcrawl 20 yds 20 block curls and bearcrawl back and switch; P1 80 mericans P2 frog leap 20 yds 20 french curls frog leap back; P1 100 squats P2 crabwalk 20 yds 20 block chest press crabwalk back and switch; P1 120 flutterkicks P2 lunge 20 yds 20 block dips lunge back and switch.  There was not much mumblechatter at this point and with time almost out we moseyed the blcoks back to the upper parking lot and returned them to a pick up.  Cirlce up for mary.  It was heard that Shingle hated Sparky at this point and another comment was made about running a lap around the tennis court and of course that is what shingle picked.  I think he regretted that choice.  Once complete with the lap we circled up again to complete the pax mary.  SSH, LBC’s, and a couple more that I cant remember.

Moleskin; Tough workout and the FNG’s handled it pretty well.  In all the Pax were definitely feeling this one not long after the burpees started.

Namorama and FNG naming

BOM; Announcements, prayer requests, prayer.  Nice work men.  #DRP

Where are we???

April 6, 2016 / / 0 Comments

3 PAX showed up on this nice day at Mt. Midoriyama….so lace up your shoes and lets hit the trails.  Heard some moaning and groaning but it stopped once everyone was dodging cankerworms!!

Warm-Up:

Who needs a warm-up??

The Thang:

The PAX took off from the parking lot and headed toward Big Leaf Loop…about half way through the loop, time to regroup; what better way than 25 merkins and 30 LBC’s. After the Big Leaf Loop we decided to continue on the Soccer Loop; before we started it we needed to regroup with 25 merkins and 30 flutters. Soccer Loop was a quiet run do to lack of oxygen so we regrouped once more with 25 incline merkins before the Spencer Mountain Loop.  That’s when the fun started…deep in the woods we go…great prep work for BRR with major elevation changes.  I thought I knew where we were going but obviously nobody heard the disclaimer about not to follow me.  With that being said, we missed some turns and ended up halfway up Mt. Midoriyama heading away from the AO. We all stopped looked around and said WHERE ARE WE???.  OMAHA time….back from where we just came from to find our way out…3.45 miles later we arrive at the AO.

Great work from the PAX and its ALWAYS a pleasure to get to lead

Qwest West – A F3F Scholarship Opportunity

April 5, 2016 / / 0 Comments

F3 Qwests West: May 17 –  May 30
An Amazing Opportunity for the F3 College Pax

Through a F3Foundation grant, Qwest West, Inc. and F3Foundation have joined forces to offer a full, needs-based scholarship to a deserving F3 college male to join the Qwest West, May 17-30.

The Qwest West gathers young adults (18-22+) across denominational and collegial lines for a Maymester spiritual journey in the American West.  It’s a camping road trip -F3 style!  Using AOs like the Grand Canyon, Bryce, Zion, and Yosemite, Qwest West helps students scale new heights in faith, spirituality, and leadership.

Think communion, fitness, fellowship, hikes, campfires, COTs, BOM/Ws, worship services, and foot washings.  And very few burpees.  Check it out at www.qwestwest.org and http://youtu.be/s3g2tzV6Jng

The F3 Qwests West scholarship is open to college-age males.  Applicants should be active F3 pax and have demonstrable financial need.  Interested applicants should apply ASAP by emailing Seeker (John Cook jcook@qwestwest.org) indicating interest in the F3 Qwests West scholarship and requesting a Qwest West application form.

Deadline for applying is Tuesday, April 26.  Preference will be given to early applicants who meet the scholarship criteria.  Contact Seeker with questions.

Grateful Tclaps to F3Foundation and Qwest West for providing this wonderful opportunity to the F3Nation!

F3_Stud

April 5, 2016 / / 0 Comments

Who doesn’t like poker? Why not a little F3_Stud?

8 PAX braved the windy gloom for some improvement this morning.

Warm-up:
25 SSH IC
20 Hillbillies IC (Appalachian Americans)
20 Merkins IC
25 LBCs IC
25 Moroccan Night Clubs IC

Short mosey to the picnic table.

Thang:

As many rounds as time would allow, the YHC pulled out a deck of cards. There were immediately moans from the PAX and before instructions could be given, ideas were flying on what face card counts should be. In order to help keep the PAX from mutiny the Q asked one of the PAX to shuffle the deck and then quickly deflected the barrage of comments with his own plan, as follows:

Pull 1 card from the top of the deck and deal to the PAX, we are all playing the same hand, in the Stud fashion. This card would represent the number of exercises to be done, and the suite would give the exercise.

Face value for number cards with J=11, Q=12, K=13 and A=14
Hearts = Burpees OYO
Spades = Squats IC
Clubs = Merkins IC
Diamonds = WW2 Situps OYO

After each set of exercises the PAX would take 1 laps around the parking lot Approx. 1/4 mile.

Not in order:
J-Spades, 8-Hearts, J-Diamonds, 8-Diamonds, A-Spades, 7-Spades, A-Clubs, 10-Diamonds, 6-Spades.

Finished with a round of Peoples Choice Mary.

Parking Decks!

April 1, 2016 / / 0 Comments

For April Fools Twitter said the downtown beat down was cancelled. It was quickly stated this was not correct. Did some of the regulars fall for this? Was it the threat of a storm that kept them away? Or were they just afraid of what Freight would deliver? 4 brave PAX were not deterred. I have been wanting to post downtown for some time because parking decks hold so many possibilities. Good walls, ramps, steps and open space!

Warm up:

SSH x 15 IC, Seal Jacks x 10 IC, Merkins x 10 IC, Peter Parker X 10 IC, WWI Situps x 15

Mosey to the deck for the Thang:

Run up steps and back down for BTTW Hip Splapper’s x 10 IC

Run steps and back down for BTTW Mtn Climbers x 10 IC

Run up steps and over to the bottom of the first ramp. Crab walk up and back down, hold for crab cakes x 10 IC. Fellowship lunge across to the next ramp. Great jokes we’ve never heard were told during this fellowship time. Bear crawl forward down the ramp and backwards back up(Joe Hendricks). Lunge to the next ramp. More jokes we’ve never heard?! Crab walks again. Lunge across for the last round of Bearcrawls. Time for Burpeethon training. Partner 1 sprints 25 yds and does 5 Burpee’s while partner 2 does LBC’s.. Switch and go for 30 Burpee’s. Mosey back for pledge and words of inspiration by Monk. A little bit of Mary-5 Burpee’s OYO, Hillbillies, and a few more.

It was great to be out this morning as I don’t get this opportunity much during the week. The parking deck didn’t disappoint! Thanks to the guys who came out to get better with me this morning and good work!

 

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