F3 Gastonia

Fitness, Fellowship, Faith

Month: October 2018 (Page 8 of 9)

Much Merriment Mayhem

October 5, 2018 / / 2 Comments

5:30 struck and a Q had not arrived. Gastone noticed and stepped to the middle to temporize the crowd. But, after 12 of us started with SSH, Spiderman came up and said Gastone you can keep it if you want. I oblige, the cheering began as you could hear the crowd with all the excitement to be part of a Gastone Q.

The Thang:

30 SSH (3 Count)

15 Merkins (3 count)

Mosey to the bridge.

Bear crawl across.

Mosey to parking lot with 2 sets of stairs.

Partner Exercise. Circle path in the parking lot around the stairs. Meet your partner at the top and the bottom. Start with 10 Partner Merkin’s at the top and 9 at the bottom. Rinse and Repeat until you run out of numbers.

LBC’s until all finish.

Mosey to the stairs with a hand rail. Everyone up on the railing with feet and hands on the top railing. Huckleberry at the bottom bear crawl to the top as we all slide down and then the next guy. Once finished  we reversed and went downhill. (next time feet on the top rail and hands on the second rail down)

Mosey back to parking lot. (about 10 yards)

First parking spot, 50 Monkey Humpers

Next spot, 20 in place lunges counting the right leg. (Clavin counted the left the entire time so he should make up for this today on his own time)

Next, 50 Squats

Next, 40 calf raises with feet together

Next, 50 Gorilla Humper’s (Same as Monkey except your spreed your legs further)

Next, 40 calf raises with feet apart.

Run backwards around the parking lot and back to the same parking spot.

Mosey back to bridge. (Peddles mentioned something about partner carry)

Bridge, Wheelbarrow across with partner. (Good idea Peddles with more partner work)

Backwards around this parking lot. It was flat.

Quickly tried Circle Derkins around round area. Not enough space.

5 Burpee’s for the train.

Jailbreak back to start.

The Moleskin:

We got to work this morning and some say that they were mad at Spiderman for handing off the Q. But, I will make note that he has been bringing the heat for a long time and his workouts can make mine look friendly. Another note, Q’s are available for you to pick up and unlike Cam Newton I don’t mind jumping on the ball when needed. Can you jump faster?

Prayers for Officers and families involved in the shooting in Florence.

Thanks for the opportunity, it is always an honor to be the Q.

Gastone Out!

 

The Rock Pushes Back

October 5, 2018 / / 0 Comments

Some days you push the rock and some days it feels like the rock pushes you! The rock pushing back is what I was going for today when 17 other men joined me at Midoriyama. YHC’s M was a little late getting home from work so I came in  hot and a little late. No worries Def Leppard and Pizza Man had me covered on the warmup.

Warmup:

SSH x 25ic

Don Q x 10ic

LBC x 25ic

10 Burpees OYO

Morrocan Nightclubs

Let’s Mosey!

The Thang:

Partner up and each team gets a block. SA knew what was coming and really pouted about. 11’s with a partner-burpees on one end, run about70 yds, handslap merkins on the other. Take turns carrying the block. We did this one some time back and man does it suck!!!

Stay with your partner. P1 NUR’s up the hill carrying the block while P2 does squats. rotate,  do 150 together

Round 2( I may have heard a few cuss words) this time do 100 merkins.

Mosey back to the Flag.

Wall sits with hallelujah and punches to finish it out. SA participated in some of this.

COT:

Announcements-Convergence Nov 10th at The Yank, Burpeethon this Saturday BE THERE!, Get signed up for Christmastown 5K

Prayer Request-Several Kids

Namarama

Forgot to Pledge. We’ll say they did it before I got there.

Fromage!

October 4, 2018 / / 0 Comments

My M just returned from a week in Europe with her mom.  During that time I was flying solo with two girls under 4 years old and was not able to post much.  Good to get back at it this AM.

No FNGs today, and I am an idiot.

Moroccan night clubs in cadence (31), Toy Soldiers (21), my favorite mercans (10), and squats (11).   Count off – we have 9.  Form two lines, mosey.  High Knees mosey in formation, butt kicks in formation, and finish at my jeep to get some coupons (no matter how you pronounce coupon).

4 sandbags – was supposed to use these a couple weeks ago last time I Qed at the goat, however, due to some unforeseen circumstances we were not able to enjoy them until today.  Unfortunately they were now significantly heavier due to collection of moisture.  The bags were originally supposed to show what the people on the coast would be dealing with prior to hurricane Florence, even all these weeks later I still believe they would remind us of the ongoing flooding in the lower areas near the coast.

Partner up 2 rounds (mayor, dolph and seuss made a super group). P1 runs to top of hill complete single flying squirrel, P2/P3 do work – train brought 5 prior to starting.

  1. Bobby Hurleys
  2. Plank sandbag lateral pull throughs
  3. Bicycles on your six
  4. Plank reaches

The sandbags got tore up here, this was a bit shortsighted on my part.  my plans for sandbag squats later would need an OMAHA.

Mosey to the pavilion

P1 runs to clock completes 5 flying squirrels, P2/P3 do work – no train this time. only time for one round.

  1. Squats – should have been sandbag squats – Orangeman was disappointed and commented on my nearsightedness.  Mayor mentioned he could not see anymore, Dolph offered to help.
  2. Pull Ups/let downs
  3. American Hammers
  4. more plank

Mosey to the goat island bridge – Orangeman and dolph sang whilst making the short mosey more enjoyable

Derkin Shuffle – feet on rail of bridge, shuffle hands across the bridge – switch sides at the half way point with your partner.  Lunge for those whom are feeling the burn.    Dirt was complaining about a height disadvantage.  Jokes were made.  All pax pushed hard.

Running out of time – 2 rounds of six shooter crunches in cadence – run back to the flag as time expires.  Almost forgot pledge, Orangeman was on point.

As usual, Seuss was crushing some runs, Dolph was being Dolph, and today Orangeman was a bit chatty.

Announcements – Burpeethon – Saturday Rankin Lake Park – Starts at 9 am,  come a little early, you can pay/register the day of the event.

Prayer Request – Breaker Breaker Family, Guidance for Orangemans Daughter, Friends of Virus dealing with Cancer Tx – both had successful surgery, Maddox Ritch and his Family, Officers in SC and the nation, and finally the PAX – allow each PAX to provide a positive example for family, friends, coworkers and anyone that we interact with throughout each day.

COT

Buckeye

Deja vu

October 4, 2018 / / 0 Comments

Well it’s Tuesday at Midoriyama and 16 HIMS posted for a Pizza Man Q.  I wanted to bring back an old Q I did a year or so ago.  17:30 approaches…short disclaimer and mentioned that if you don’t get your money worth then I will give you credit.  With that said…

Warm-Up:

SSH X 25 IC

Don Q’s X 10 IC

The Thang:

Let’s mosey…the PAX ran the roads through Midoriyama and we did exercises at every opening, at the playground, under the shed, and at every speed bump.  The exercises were:

  • Merkins X 25
  • LBC’s X 25 IC
  • Incline Merkins X 25
  • Flutters X 25 IC
  • Slow Squat X 25 IC
  • Decline Merkins X 25
  • WWI X 25
  • Wide Merkins X 25
  • American Hammers X 25 (count right-side)
  • 25 Pull-ups
  • Diamond Merkins X 25
  • LBFC’s X 25 (count crunch)
  • Hand Release Merkins X 25
  • Dying Cockroaches X 25 (count right foot)
  • Dips X 25 IC
  • Freddy Mercury’s X 25 IC
  • At every speed bump along the route the PAX did 5 burpees and one train (total of 35 burpees)

Mosey back to the flag for 22 for the VETS….TIME!!

 

Great work by all that posted!!  As always it is an honor to be a small piece of this group.  Thanks to each of you for helping me become a better husband, father, and man!!

Until next time Pizza Man is OOOUUUUUTTTTT!!!

 

Prayer Request

 

Announcements:

Burpees by the Lake (Burpeethon) – Oct. 6th at 9am –>BE THERE!!!

SFN Christmastown 5k – November 24th at 6pm –>SIGN UP NOW!!!  https://www.gastonymca.org/2018/05/christmastown-5k/

 

Getting stronger

October 4, 2018 / / 0 Comments

We lifted things and are getting stronger ! Show to know!

Prayer request- Canup family, Darth Visor family and pax, our families

announcments- burpees by the lake! Christmas town 5k

Its always a pleasure to lead, thanks for allowing me to do so!

 

Cyrus, by name

October 3, 2018 / / 0 Comments

Good fellowship..and a lot of racing mumblechatter..was had by all at The Forge!

We discussed Cyrus the Great, or King Cyrus, and how God in His sovereignty had a plan for this guy. God named him specifically -about 150 years before he was even born-and called him to free the Jewish people from 70 years of captivity.

Can you imagine seeing your name in scripture and the role God has for you in His sovereign plan?

Keep the guys who are running the Bourbon Chase on October 12-13 in your prayers.

Seuss

Prison Break

October 3, 2018 / / 0 Comments

6 showed today for an opportunity to get Better. Buckeye made a visit from Belmont to run with us and prep for the P200. All went well covered between 3-4 miles.

Announcements
Burpees by the lake this weekend if don’t have to work or a birthday party sign up to help others.

Prayers for the canup family
Prayers for BPs family and himself. Our children and those in need. Prayers for Gastone and his family.

Finished with COT.

The Bed Pan is full!

F3 Basketball

October 2, 2018 / / 0 Comments

Better late than never. Yes I’m trying to break the habit of posting late backblasts and not doing a good job of it.

In preparation I decided the PAX at Snoballs would play a game, so I asked my daughter for ideas. She came up with something that involved holding hands, so I moved on. Keep reading.

Warmup: I noticed someone coming in hot, so we started with Monkey Humpers in the latecomer’s direction. Much to my chagrin it was an FNG, and worse, one I had EH’d, and even worse, one of my Belmont Abbey College colleagues. Well I gave him a hearty welcome, explained the five F3 principles, and continued warmup with SSH, Merks, LBC’s

The Thang: We ran to the soccer fields in Martha Rivers and did four corners three times: 10 burpees, sprint, 20 merkins, sprint, 30 LBD’s, sprint, 40 squats, sprint. Rinse/repeat… Rinse/repeat in reverse.

The Game: I call it F3 basketball, and we played it on the soccer field. Divide PAX into two teams (ideally of about 5-8 HIMs). One HIM/team is the goal. That’s right. Not the goalie; the goal. The two goals lie on their backs about 20 yards apart and perform LBC’s continuously. Each team positions itself near the opposite team’s goal and tries to place the ball (volleyball recommended) on their goal’s abdomen. Once the ball is on his abdomen, the goal must control the ball for 3 seconds to score.

Rules: Don’t hurt the goal; your goal or the other team’s goal. This requires attention or you will fall, step on, or otherwise abuse the goal. Run no more than 5 steps without passing the ball. You may catch and pick up the ball with two hands. Otherwise control the ball with one hand. Substituting goals is allowed.

Announcements: not many; all obsolete at this late date

Prayer requests: Gastone’s family at passing of his mother-in-law, Squirt’s wife’s surgery and recovery, Toto’s wife on b’day,

 

Parking Deck Pains

October 2, 2018 / / 0 Comments

WARM UP:  25 SSH IC, 10 Monkey Humpers IC, 10 Merkins IC, 10 LBCs IC

PLEDGE

THANG:

Mosey to the Parking Deck

10 Merkins run up the ramp for 10 Squats, run up the ramp for 10 LBCs
20 Merkins run up the ramp for 20 Squats, run up the ramp for 20 LBCs
10 Merkins run up the ramp for 10 Squats, run up the ramp for 10 LBCs

5 Burpies

10 Mountain Climbers run up the ramp for 10 Monkey Humpers, run up the ramp for 10 PlankJacks
20 Mountain Climbers run up the ramp for 20 Monkey Humpers, run up the ramp for 20 PlankJacks
10 Mountain Climbers run up the ramp for 10 Monkey Humpers, run up the ramp for 10 PlankJacks

5 Burpies

10 American Hammer run up the ramp for 10 Lunges, run up the ramp for 10 Merkins
20 American Hammer run up the ramp for 20 Lunges, run up the ramp for 20 Merkins
10 American Hammer run up the ramp for 10 Lunges, run up the ramp for 10 Merkins

5 Burpies

Mosey to the Brick Wall for some wall sits and special treats.

In the sitting position, 20 Shoulder Press – IC, 10 Speedbags IC, 10 Speedbags in Reverse IC
Recover
In the sitting position, 20 Shoulder Press – IC, 10 Speedbags IC, 10 Speedbags in Reverse IC

Mosey back to the Pavilion.

Hurricane Hoedown
Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutterkicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Rinse and repeat as needed. The real crowd pleaser is to work your way down the cadence ladder 7,6,5…

3 Minutes of MARY

BOOM

COT: Bedpan’s wife, Squirt’s wife, Gastone’s family, Roadie’s brother

Four Corners

October 1, 2018 / / 0 Comments

Disclaimer:

Warm Up:

SSH – 20 in cadence

LBC – 20 in cadence

Squats – 10 in cadence

Merkins – 10 in cadence

Leg Raises – A bunch, not in cadence

Pledge:

Mosey to Sherwood:

4 Corners – Twice

5 Fly Squirrels, 20 Leg Raises, 30 Merkins, 40 Flutter Kicks (each leg)

10 SSH, 20 Leg Raises, 30 Squats, 40 LBC’s

1/2 Murph, and maybe 1/2 of a 1/2 Murph on the run

Some Running, 50 Pull Ups, 100 Push Ups, 150 Squats

On the way back, modified:  10 Flying Squirrels, bear crawl up hill (behind FPC), 20 merkins up top (?, I honestly forget), time!!!!  Mosey back to FPC.

Summary:  Mumblechatter great, bonding superb, We worked hard……

Announcements:

10/6 Burpeethon:  Sargento can take your payment if you will not be present but signed up, Boudin happy to help with that as well

P200 – Spots open (may be filled by now) for Team 2, March 2019

Concerns:

Maddox Ritch – Lovely boy who the community has lost this week

Forestview Coach – John Hunsucker

Sly in Afghanistan

Catamount’s 25 day old Nephew with liver/health concerns will be at Levine this week (Greyson Miller)

Close out in Prayer:

It looks like Yahtzee had a power beat down as well, welcome Yahtzee to his first VQ!

Honored to Lead, Aye……Linus

 

 

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