F3 Gastonia

Fitness, Fellowship, Faith

Day: October 29, 2017

80s/90s Halloween Costume Party/Workout!

October 29, 2017 / / 1 Comment

I put my hand up on your hip. When I dip, you dip, we dip……

 

….blared from my speakers as I pulled into the Gashouse with my neon-banded head banging and fist pumping out my window. Is that Richard Simmons, I see in the parking lot to greet me? No it’s just Hushpuppy. Then I see Mayor wearing his actual workout gear from his HS wrestling days and Strogonoff has raided his wife’s workout drawer. Then things really got crazy as Patrick Swayze walks right off the Roadhouse set and onto the Schiele parking lot. (Edison in all his “jortsy-glory”!)

Alright let’s blast the tunes and workout!

The thang:

  • Warm-up (“aggressive warmup” according to Mayor) in Schiele parking lot.
  • Pledge.
  • Then mosey to Grier track with “Baby Got Back” blasting alongside this group of “Outsiders” as women and children screamed on Garrison Blvd.
  • Split into 4 groups of 3 to work at assigned stations:
    • #1 = 25 Merkins & 25 WWI Situps
    • #2 = 25 Squats & 25 Arm Squats (aka: dips)
    • #3 = 25 CDDs & 25 Freddy Mercurys
    • #4 = 25 LBCs & 25 Thor Hammers
  • After each station we grouped up on the track to complete a Snake Run around the track. (Music playlist = Tootsie Roll, Bust A Move, OPP, Jump, It’s Tricky, and of course, Ice Ice Baby!)

 

  • We then split into 2 teams of 6 and played an epic game of Ultimate Frisbee. Every time a team scored the opponent had to do 10 burpees. —- I thought I was tired from the workout but literally almost splashed merlot when I tapped into those competitive juices.

The good guys won and we moseyed back to the schiele. Mayor had an extra challenge on the return run with the extra sized head on his shoulders to carry back after a diving (uhhhmmmm…..falling) TD catch!

 

Great time had by all. Thanks to all the good sports that joined the costume party.

 

I want to thank TimeFrame for sharing a very good word that was on his heart. I was honored to meet him and to hear a part of his story and how F3 has truly helped him become a better man this past year. Aye! Thanks for the share brother. Perfect end to a great morning.

After essentially taking a 5-month break from F3, I really needed that workout and good time (more than many of you know). Thanks men.

Named our FNG, welcome to CarLot! Announcements. Prayer. Close.

 

 

Better Late Than Never X2

October 29, 2017 / / 0 Comments

4 HIMs posted on a nice and cool Thursday morning. 05:30 hit, it’s time for the beatdown.

Warmarama;

SSH, Hillbillys, Don Quixote, and Gravel Pickers all x15 IC.

Thang;

Let’s mosey to the flag at the entrance to the park. Mumble chatter already started as Medicine Woman had brought the shovel flag with him.  Well YHC has entered the McAdenville 5K and needs to run, so off we go. As we get to the top of the hill we see the lights of a truck entering the park. Another HIM? Turns out it was Sparky and as he passed us he says “Better late than never” we give him the aye’s and continue to the flag.

Get to the flag and do some exercises (YHC doesn’t remember what we did due to having slept since then) to let Sparky catch up to the rest of us. We say the pledge and mosey to the parking lot across from the entrance. Mosey down and around the parking lot then do some Mike Tysons and mosey to the divider for some LBCs  10 for the first round and repeat with 20 OYO.  Mosey again down and around the parking lot then head back toward the parking lot near the ball fields on the left. With 5 burpees at every speed bump along the way. Another round of the exercises that were done at the flag.

Mosey across the road and around the parking lot 2x and hit the turd shack for a round of donkey kicks and hip slappers x10 OYO.  Mosey back to start and trying to get as much mileage in as possible pass the start and head down the hill for a lap around the parking lot and back to start.  Logging 2.6 miles.

 

Announcements;  Speed for Need and Sister Acts VQ

Prayer Request;  Each other, our kids and family.

COT;  Awesome work by each of the PAX, as always an honor to lead a great group of men!

And as Sparky says, YHC posts this backblast on 10/29/17 “Better late than never”

Past Workouts

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