F3 Gastonia

Fitness, Fellowship, Faith

Day: March 15, 2017

March Hoops

March 15, 2017 / / 1 Comment

5 regulars showed up for my first Q and were welcomed with a doozy. It was a cold, wet, gloomy start to the day yet the real warriors showed up to support one of their own and push the rock another day. Full disclaimer was given and a specific emphasis on myself being an idiot since this was my first Q and I volunteered for it. Gerber came in hot as we were finishing the warm up and caught up to us as we were moseying around the school.

Warm Up:

  • Don Q’s  X  10
  • SSH  X  10
  • Moroccan Night Clubs  X  15

The Thang (Basketball Themed)

  • Mosey around the school – 5 burpees due to train
  • March Madness – One of the best college coaches (Dean Smith), one of the best players of all time (Michael Jordan – Young)
  • Four Corners  –  3 Rounds
  • Dips  X  23
  • Combined Merkin and Shoulder Tap  X  23
  • Carolina Dry Dock  X  23
  • Plank Jacks  X  23
  • March Madness – One of the best NBA coaches (Phil Jackson), one of the best players (Michael Jordan – Old)
  • The Triangle  –  3 Rounds (Last 2 Rounds altered to 25 – Old men style)
  • Box Jumps  X  45
  • Lunges  X  45
  • Bobby Hurley  X  45
  • 5 Burpees for anticipated train that never came
  • Pledge
  • Announcements – Gaston County Convergence on Saturday, Palmetto 200, Burpathon
  • Prayer Requests

    Thank you to those who came out to support my first Q, it was a learning experience and it pushed me.  The fart sack claimed many this day but the faithful always show up and it was appreciated.

That’s how you do it

March 15, 2017 / / 0 Comments

16 strong for a cold and blustery day at Midoriyama. I’ve got to be honest my weinke was not built for this big of a crowd(your welcome for that laugh)! Modify as needed right?

Warmup:

SSH x 20ic

5 Burpees OYO

Calf Raises x 20ic

5 Burpees OYO

Let’s mosey to the soccer field and dig the big tire out of the woods!

The Thang:

So we put the tire at the end of the field. We lined up in the plank position head to foot behind it in a single file line. The first PAX jumps up and flips it twice and runs to the back of the line. Then the next PAX does the same. The line follows the tire in a bear crawl until it is your turn to flip it. We did this to one end of the field and back. So basically everyone bearcrawled the length of the field and back stopping only to flip the tire when it was your turn.

Next we had to split the group. Group one did 11’s on the hill starting with 1 squat at the bottom and 10 WWI’s at the top. Going to the top you had to NUR. Group 2 did box jump burpees(box jump on to the bleachers/jump down into a burpee) until group 1 was done then we switched. I feel like everyone enjoyed this!

Mosey back, form groups of 3 and each group gets a cement block. PAX 1 does 10 blockees, PAX 2 does wall taps and PAX 3 wall sits. We rotated through this for the next 10-15 minutes. Everyone really likes blockees. I even heard a screech owl cheering for us around the corner of the building at one point.

Circle up for Merkin(merican whatever) ring of fire, Howling Monkeys(it was funny to see everyone’s form here but I think swimmer really showed us how it’s done) and a little Boat/Canoe to finish it off.

COT:

22 for the VETS

Pledge

Announcements-Mudrun May 20th(2 people registered so far), Community run 4/8, Burpeethon 4/29(the winning team has been formed), Convergence at The Yank 3/18, Advisory board meeting 3/19, Billy Madison has a tournament bracket out

Prayer Request- Allen Tate’s family after his Grandfather passed earlier this week, Floppy’s wife’s friend passed, Def Leppard’s wife is doing better

Moleskin:

Thanks again for all of you coming out. The wind was stupid cold and I would not have done anything today if it was just up to me.

Every man dies, not every man truly lives.

March 15, 2017 / / 0 Comments

10 men showed up for a Gastone Q in the cold of March.

The Thang:

Mosey to sidewalk for high steps in line. Then Karoake both sides.

Mosey to parking lot old Harris Teeter for 10 Merkins and Squats while Billy Madison finds us.

Mosey to stairs for legs together calf raise 20 and then 20 legs apart calf raises. Run to yoga entrance for 20 oyo Sumo Squats. Rinse and repeat.

Mosey to drug store parking lot behind. Grab a wall for 20 dips on my count.

Mosey to Ronbinwood School entrance to the wall for 20 dips on my count.

Seven’s in the parking lot. 7 Hand release Merkins top of the lot, and 1 squat at the bottom. Keep going until switched.

50 wall jumps oyo.

Mosey through the middle of the school to the railing. Everyone up with one man bear crawl to the back of the railing and back up. Rinse and repeat.

Mosey to the basketball court for 30 Flutter, 6 inches (JJ 20 Count), 20 Flutter, 20 LBC

Mosey all the way back to the bank near the finish to the wall on the sidewalk. 20 Dips, 15 Carolina Dry Docks, 15 Wall Merkins. 3 Sets.

Jail Break the 10 yards to the lot.

The Moleskin:

Great time this morning with a great group of guys. FNG Allan is 15 and attends Gastonia Christian School. He said his favorite movie was Braveheart and he got the name MacGregor. I don’t know that MacGregor is in the movie but it is a Scottish name.

Convergence this Saturday in Belmont, The Yank.

Palmetto 200 is next Friday.

Prayers for all those in need!

It is always an honor and I am always humbled by all of you.

Gastone out!

 

Past Workouts

March 2017
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