F3 Gastonia

Fitness, Fellowship, Faith

Month: January 2019 (Page 8 of 9)

Going Old School

January 5, 2019 / / 0 Comments

Nineteen dudes showed this morning at Folsom. When Folsom first started a Saturday workout, the attendance was rather pitiful. It was the same guys every week. Taking old school a little, I decided to seek out the other men that were consistent at the time. Four Qs. 06:30 hits and we start with a disclaimer.

In the end Allen Tate, now know as Elizabeth Warren, decided to show up.

Warmup: 5 SSH IC

Mosey down to the lower turd shack.

Australian Mountain climbers x 30IC, 20 Hip slappers OYO, 20 Australian mountain climbers and LBC x 105 IC. 105 is a lot.

Up the stairs stopping on each step for 5 calf raises.

Sparky takes over. In the long parking lot, bear crawl to each second line and do 5 burpees. This took his entire 15 minutes.

Gumby takes over. In the shelter, complete dips, derkins, lbcs and step ups all x 15 and then run a lap. Repeat as many times as possible for 15 minutes.

Medicine Woman takes over and we are now at the tennis courts. Burpee suicides for 15 minutes.

Pledge

TIME

COT

Announcements: P200 needs two drivers, Q source launch tomorrow.

Prayer requests: Montross’ aunt, each other

BOM – YHC took us out.

AYE

Huckleberry

Pub post Christmas

January 4, 2019 / / 0 Comments

10 posted for post Christmas run/ruck. Usual path down Armstrong to New Hope, around bank and back. HIPAA is ready for Disney! Strong work by Whoopee, Bedpan and Stroganoff! Inspired by Mayor posting early and Oompa pushing the rock. Good to see Utters in from Greensboro – always a pleasure my friend. Thanks to Slaw and SA for the push especially at the end.

Until next time Defib out!

Hips Never Lie!

January 4, 2019 / / 0 Comments

Pockets asked if anyone could pick up the Q for him so I did. I’ve been battling some Hip and Back problems for what seems like forever now, and one of my goals for the start of the year is to really concentrate on getting it fixed. For this Q I incorporated some of the exercises Ive been doing, because I know some of the other Pax can probably use them too. Of course I couldnt leave out a Fan Favorite at Midoriyama FORM RUNS!

Warmup:

  1. SSH x 10
  2. Don Q x 10
  3. Hip Strengthening Leg Lifts on Bleachers

Mosey to big parking lot

The Thang:

  1. Butt Kicks
  2. High Knees
  3. Leg Swings
  4. Lunge Walk with 2 step Hamstring Stretch
  5. Goose Steps
  6. Side Lunge Walk
  7. Form Runs 3 mins
  8. 20 Yard Sprint x 4
  9. Plantar Flexor Stretch x 10 ea Leg
  10. Hip Flexor stretch w/ side bend (on knee)
  11. Push Up Butt Kicks X 10
  12. Frog Walks w/ Twist x 5 ea. side
  13. Fire Hydrant Circles 3 Sets x 5 circles ea. direction ea. side
  14. Page Turns
  15. Leg Crossovers
  16. Plank- Cobra-D Dog-Inch Worm from Curb to Curb
  17. Form Runs 2 mins

Mosey to Flag

COT

It Rained, We Ran

January 3, 2019 / / 0 Comments

YHC woke up to the sound of the alarm on my phone going off. Once I figured out who and where I was, I could tell that the rain was falling pretty loudly outside. By the time I was ready to head out, the sound of rain falling had stopped so YHC hoped that the PAX would dodge the rain this morning as we moseyed from The Pub on this third day of this new year. We would not be so lucky.

YHC arrived at The Pub with a few minutes to spare and did the customary dash to get the shovel flag in place. A few PAX were there and ready to go while a few more filed in before 0530. After a brief discussion on the route, we settled on running down Hoffman/Robinwood to Martha Rivers/Pelican’s/Snoballs/Dark Knight and back.

The Pledge

The Mosey

The Announcements
Tool Time Peru Trip – Donate money or kid’s clothing to support the mission
Site Q Meeting – Sunday (1/6) 5pm

The Prayer Requests
Mike Parrish’s mother passed away

Close in Prayer

Good work this morning men. Until next time…

Stairway to Heaven

January 3, 2019 / / 0 Comments

Disclaimer then Warmups

  • 20 Moroccan Night Clubs, IC
  • 15 Imperial Walkers, IC
  • 15 SSH, IC
  • 5 Burpees, OYO

The Thang

No flag brought in the rain so a mosey up to the flag

oh wait surprise 3 stops on the way with…

  • Plank for six
  • 20 Merkins each stop
  • 20 Peter Parkers on 1st stop
  • 20 Mountain Climbers on 2nd Stop
  • 20 Plank Jacks on 3rd stop
  • 5 Burpees each stop

Pledge then Mosey down to Picnic Shelter as rain picks up with 3 stops on the way

  • Squats for six
  • 20 Squats each stop
  • 20 hillbillies on 1st stop
  • 20 Imperial Walkers on 2nd stop
  • 20 Toy Soldiers on 3rd stop
  • 5 Burpees each stop

Out of the rain and ready to climb some stairs!

  • 20 step ups each leg
  • 20 dips
  • 20 decline merkins
  • 20 Rocky Balboa’s (using picnic table benches)

Mosey up to the top of parking lot and back 2x Rinse and repeat, but replace decline merkins with Mike Tysons (thought I’d keep with the boxer theme)

Another Mosey in the parking lot start a Rinse and Repeat but time came after dips so 5 burpees before we finish!

COT – Prayer Requests

  • Montross’ Aunt
  • Gumby Unspoken

Stormy McStormy Storm

January 3, 2019 / / 1 Comment

6 pax plus 2 Rucker’s braved the warm and actually refreshing rain at the Goat. Warmed up moseyed. Ssh, merkins, abs, squats, lunges, burpees, wheelbarrowing, mike Tyson’s, crunchy frogs. The gates were open today. All pushed themselves, anyone else notice virus has been crushing these boot camps lately? Tesla, anchorman and dirt brought the respect and showed get-a-grip and myself how “it” is done. Broke was not here.

Pledge

Prayers for Zoe and her family battling an unknown foe at this time. Prayers for Tesla’s 2.0 on his 21st birthday.

Sign up to Q.

See y’all Monday at Hollywood

Preblast – Rice N Beans

January 2, 2019 / / 7 Comments

Opportunity To Serve

Literally, we get to serve dinner to the homeless on the streets of Charlotte. My M and I got involved with a group called Rice N Beans last November and it changed us, so now it’s time to bring a group of F3 HIMs down to help for one night. By giving just a couple hours of your night you can truly make a difference and have some fellowship with your brothers. So, Tuesday January 29th 6:45pm to 8:30pm, we can meet locally at 6:15pm and clown car down together. I’m looking for commitment from 1-20 of you. Check them out and let me know if you are in so I can give them a head count in a week.

https://www.ricenbeans.org/

Lights Out and back on again

January 2, 2019 / / 0 Comments

18 came out to Snoballs for a nice 50 degree morning.

Pledge

The Thang:

15 SSH

10 Merkins

15 Imperial Walker

Mosey to edge of baseball field.

Catch me if you can. Partner up. Partner A runs, Partner B does 5 Burpee’s then runs to catch up with A. Once caught A does 5 Burpee’s. Rinse and Repeat until we are back to the start. (Island had to work hard to catch me)

11’s

Partner Derkins 10 at the top and 3 lights down one partner on his back holding the other guys ankles. Kick your legs up and partner pushes down in different directions. Start with 1 each.
Repeat exercise until the counts are switched

Mosey to Picnic Shelter.

20 Dips in Cadence

10 Derkins

10 Incline Merkins

15 Dips in Cadence

10 Derkins

10 Incline Merkins

10 Dips in Cadence

10 Derkins

10 Incline Merkins

5 Dips in Cadence

10 Derkins

10 Incline Merkins

10 Dips in Cadence

Mosey to first light pole stopping at each pole for an exercise.

10 Merkins

10 Merkins

40 Monkey Humpers

50 Sumo Squat Jumps

50 Calf Raises

50 Squats

10 Diamond Merkins

Mosey back tot he finish.

The Moleskin:

A whole bunch of HIM’s out this morning. People were all getting it in this morning and what a great crowd. Keep it up and keep on posting people. Let’s double those numbers. Headlock Gastonia!!!!!

Prayers for Stonecold’s Dad, and many others.

Thanks as always for allowing me to Q but I don’t mind if you keep me from it.

Gastone, 2019 has arrived. Boom

A New Year at PrisonBreak

January 2, 2019 / / 0 Comments

7 were able to overcome the desire to lay in the sack this morning to run a few miles. All were runners on this cool brisk event. We missed the presence of the BC Ruck Club.

Pledge

COT. sparky’s 2.0, Bedpan’s M

YHC took us out in prayer

It’s an honor to continue leading this fine AO. Sorry I blinded you guys in the namorama. Not sure what that was all about.

OH FAITHFUL AT @MIDORIYAMA

January 1, 2019 / / 0 Comments

22 showed for the first day of 2019 @midoriyama

While some were napping and some still recovering from the New Year festivities 2 Rucked and 20 for bootcamp.

Warm up

SSH 10 IC

Don q’s 10 IC

LIZARD MERKINS 10 IC

The Thang

This was a simple one that happens to be one of my favorite to use . It went as follows:

Had 16 different exercises written in parking spaces, each pax performed that exercise while 1 pax ran to end of parking lot and back.

Rope

Curls with block

Merkins

Dips

Seal Jack’s

OH Claps

Mt climbers

Calf raises

Plankjacks

Tricep Press with block

Diamond merkins

Rocky Balboa’s

SSH

Wide merkins

Lundges

Lizard merkins

Next we moseyed to turd shack for 3 round of: 10 hippslappers, 10 Mike Tyson, 10 Merkins

Back to start for 2 min of LBC’s

Pledge

Announcments: Q source at Crossroads and Coconut horse on Sunday morning

PRAYER REQUESTS: All those on IR , Those servings in Military .

Phil 4:8

Finally brothers whatever is true ,what ever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable =if anything is excellent or praiseworthy think about such things.

I just finished a book titled A WANTED MAN by Jason Cruise, great book It’s about how the Devil is after us and in one part there is mention of this verse . He is talking about when our hearts get stale. This made me think of those sad clowns out there with that stale life that need F3 to get them back on track.

As always it was an honor….

OUT WITH PRAYER

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