F3 Gastonia

Fitness, Fellowship, Faith

Day: April 7, 2017

Keeping it Simple

April 7, 2017 / / 0 Comments

First of all let me apologize for the delay in posted this BB. I had to reset my password….no excuse.

It was a nice evening at Midoryama with 7 pax (it’s been so long I couldn’t remember all names. Anywho….The Thang

W/U: Chumbawampa (SSH n Burpees)

mosey to soccer field for Dora 1-2-3 with 100 Merkins 200 Dips 300 LBC’s. Mose to TurdShack for hipslappers, wall sits w/ steps(thanks Spider-Man) Mosey to playground for a Mini Murph: 5 Pull ups 10 CDD’s 15 Squats run a little ways then back. Mosey to flag for Mary, 22 for the Vets, pledge and announcements and prayer requests.

Moleskin: It’s an honor and privilege to lead these men in exercise. You guys have no idea how just being around y’all has made me want to be more accountable and a better man/husband/father. Thanks is not enough….Peace Out.

Martha’s Hills and Rocks

April 7, 2017 / / 0 Comments

Hills & Rocks

10 men climbed out of the smartsack and gathered in the gloom for the Wednesday morning red pill.  YHC flew in with 2 minutes to spare to find the Pax waiting and ready.  Startex arrived and we began with the pledge, then some SSH IC X 20, Appalachian Americans (Hillbillies) and some box cutters.  The mumble chatter began and jokes of renaming the exercise the nutcracker were made.

Next, we moseyed to the rock farm in front of KFC to pick up some coupons and headed across the grocery store parking lot towards the Elementary.  We stopped halfway for the 6 for a set of tricep extensions with the rocks over our head, then we moved on.  We safely crossed Union road and into Robinson Elementary School’s parking lot where I happened to see a wallet on the ground.  Since I had no pockets Easy Rider agreed to hold onto it and turn it in at the local BB&T (there was a BBT card inside).

Once we arrived at the School basketball court we performed some overhead presses (and to catch my breath).  We met at the top of the hill next to the playground and I called 11’s.  We started with 10 chest presses with the rock, carefully down the dark hill and 1 monkey humper at the bottom, then bear crawl back up the hill and repeat, decreasing reps each time at the top and increasing at the bottom until the final rep was 10 monkey humpers at the bottom and 1 overhead press at the top.

Upon completion we gathered back on the basketball court and I called 7’s, with 7 pushups on the basketball court and 1 pull-up of some sort on the playground.  We alternated starting points so there was not a crowd on the monkey bars and began the workout.  On about rep 2 I realized we were technically doing 8’s because it was 7 pushups 1 pull-up, etc.

Upon completion we grabbed our rocks (the coupons, not the junk) and began the journey back.  We stopped at the breezeway for some dips IC X 15, then some step ups IC X 20.  As I began to taste my coffee in the back of my throat I asked for help with the cadence and Bulldog, Sargento, and Gastone helped me call the reps.

Again, we grabbed our rocks (coupons) and headed back across the road and met back up in the grocery store parking lot for some wall sits.  Hold the peoples chair for a silent 10 count, then rocks out in front with arms extended for a 10 count, then overhead, then Defib called some overhead presses for us.

We returned to the rocks to the farm and arrived back at Startex with 1 minute remaining for a Merkin circle of fire.

Strong work to all the Men, including Poppa John (hate hate).

Announcements: Community Foundation run this Saturday, 3rd F returns to the Schiele at 6:30am on Saturday, several fighting cancer, Bulldog and Job interviews.

Power Pole Prance Down South Street

April 7, 2017 / / 0 Comments

Image result for Power pole

6 of Gastonia’s finest on a crisp spring morning that like to start the day off with a bang.

The Thang:

Warm Up with a dice with exercises on each side of it’s octagon shape. Lunges, something else. I decided it was boring so everyone followed me back to my truck to drop off the dice which I left on the back of the truck and it is gone forever. Prop fail.

Then we headed down South street strait out from the Rotary Pavilion. By the way good job Gastonia Rotary on such a nice setup with the Pavilion, well done.

AME Zion Church stop for 10 Carolina Dry Dock, 10 Derkins, 10 Merkins with hands up on the wall. Rinse and repeat one more time.

We stopped at South and and 3rd. Partner up for 5 Hand Slap Merkins run different ways around Emmanuel Church until you get to the ramp. One person is Bear Crawling down and the other up and back to the start for 10 Hand Slap Merkins and revers directions and Bear Crawls. (Lady came out of her house that we scarred, we told her we were working out and she went back to sleep)

Mosey the rest of the way down South Street to 5th street.

Light Poles on the left were the key to this workout. We stopped at each one on the way back with an exercise. We did lots of Sumo Squats. Some Monkey Humpers and Gorilla Humpers. Lots of Merkins, Wide Arms, and Carolina Dry Dock. (The excitement was high on this one)

We made it back to AME Zion Church Wall. We did 10 Dips and 1 Step Up until we switched to 1 Dip and 10 Step Up’s.

Then everyone on the ground for some Mary. We did Bicycle(Can’t ever remember the name), Flutter Kick 20, 6 inche hold feet off ground then spread legs. (This was nice when a Millennial was staring at us from his car as we had our legs spread 6 inches off the ground. Whoopee made reference to the Millennial hair growth. Anthrax mentioned a safe space.) Then legs up high and hold it then spread apart and hold. 20 more Flutters. Recover.

Mosey back to Pavilion and everyone up on the railing. Top guy bear crawl under and get back up on bars holding plank. Rinse and repeat down and then up. (Whoopee then punched me in the arm for the record)

The Moleskin:

It was a great morning and we did not notice the colder temp or the winds except at the beginning. It is always an honor to lead the group and I look forward to the  next time.

Community Run is in the morning. Bring your family and hang out or run in the event. Put on your F3 shirts and let’s grow this group.

Gastone Mt. Mitchell I am starting to find some people to join me and will pick a date shortly.

Prayer request for all that are dealing with injuries and all that have something going on. Jesus is with you!

Gastone, Out!

TarHills??

April 7, 2017 / / 0 Comments

14 HIMs posted for another Pizza Man delivery at F3 Gastonia’s top AO, Midoriyama.  I knew this delivery was going to be a windy one and it didn’t let me down.  Earlier in the week the Tarhills won the Championship and being a DUKE fan I knew I would catch some grief.  With this Q, I wanted to incorporate some good HILLS in the workout for the TARHILLs.  With that being said it went like this:

Warm-Up:

SSH X 20 IC

Windmills (for the wind) X ? (There was too much mumble chatter from ToolTime)

Heck with the warm-up, time to mosey.

The Thang:

Partner up for DORA 1, 2, 3 at soccer fields:

  • 100 merkins
  • 200 squats
  • 300 LBC’s

*During this Freight heard a train in the distance, so 5 burpees it is*

After DORA the 14 HIMs moseyed to the hill at the dog park and did:

  • 10 merkins at the top
  • 10 LBFC’s at the bottom

*Rinse and repeat 4 times*

Mosey to the soccer field for Rugby sprints. The exercises were:

  • LBC’s
  • Merkins
  • WWI
  • Moroccan nightclubs

Well time to mosey to the other hill. Along the way we couldn’t pass the playground and not do anything so we partnered back up and partner 1 did pull-ups while partner 2 planked it out.

*Rinse and repeat*

Time to mosey to slider hill for some work and it went like this:

  • Run the down the hill and back up. At the top of the hill do 1 burpee, then repeat but next time do 2 burpees, then 3, 4, and finally finish with 5.

Well it was getting close to 45 minutes so let’s mosey back to the flag and finish the way Pizza Man does with 22 merkins for the VETS. I forgot to mention that at Midoriyama when Pizza Man has Q, every speed bump that is passed the PAX does 5 burpees(humpees).  We passed 3 speed bumps along the mosey, so that’s 15 more burpees.

PLEDGE

COT

ANNOUNCEMENTS:

  • Community Run in Gastonia- April 8th
  • Join Def Leppard and Pizza Man in the Spartan ½ Marathon at Davidson- May 6th
  • Mud Run- May 20th

Once again it is always an honor to lead my F3 brothers. I hope that each and every one of you understands what you mean to me and how you help me every day of my life.  Please take a minute of your time and pray for ours F3 brothers that can’t post.  As I mentioned last night, I don’t know what I would do if I wasn’t able to post and see my F3 brothers!!  Thanks again for everything you all do for me and in my life!!

Until next time Pizza Man is OOOOOUUUUUUUTTTTTT!!!!

Past Workouts

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