F3 Gastonia

Fitness, Fellowship, Faith

Month: March 2019 (Page 4 of 10)

All PAX Q

March 23, 2019 / / 0 Comments

Wamarama: SSH, Don Q, Gravel Pickers

Thang: Mosey towards  the flag at the entrance with a stop at every light pole for 20 Mountain Climbers and 20 Flutter kicks all IC. Pledge at the flag.

Tater Hole takes over with SSH X something IC. Sorry can’t remember the number. From there we mosey to the split in the road for 30 squats and 15 merkins OYO at each corner of the triangle.

Pearl Jam takes over and we mosey to the lower lot for partner work. P1 does 100 SSH while P2 runs to the top of the lot and back squats and merkins were next but nearing his time allotted we Omaha for 2 minutes of dips.

Big Pappy takes over for the return to start. Lunge walk from the lower shelter with several stops along the way for merkins and big boys.

Finally with just a couple of minutes left Pockets calls Overhead Claps to finish. Sorry for not giving you longer Pockets that was a failure on my part.

Announcements: Convergence March 30 @07:00. Mt. Mitchell hike May 5

Prayer Request: Big Pappy’s family, Pockets family, Tater Tots friend, unspoken, our injured pax

Was a small crowd today  but a big effort from the PAX and it gave us all a chance to get to know each other better.  Good work men!

 

Slow Post

March 23, 2019 / / 0 Comments

Friday morning, ready to post. Let’s get it on!

Warm Up

Goofballs, Don Quixote’s and Gorilla Humpers all IC.

Gather in the middle of the Rotary Pavilion for a little Bring Sally Up. Technology fail and this time YHC isn’t going a acapella. Mosey to the end of the parking lot. Bear crawl the bridge over the railroad tracks. Keep moseying to the parking lot behind the courthouse.

The Thang:

Lindsay’s- like elevens but higher reps going from 30 to 5 reps. On one end do 30 Monkey humpers , run up the steps, across, then down to the bottom and do 5 Flutter Kicks. Go back the way you came. Flip each time by 5 until it’s reversed.

We had time remaining so we did actual Elevens, this time doing Dips and DDCs.

Mosey toward start but this time we headed down the road to the new “educational” garden that will block the new waste water treatment plant.

Back at the start we did some Mary and wrapped up with COT.

Moleskin: I procrastinate writing backblasts, that’s no surprise to anyone. I’ll do better men! It’s been a while since I posted regularly due to studies and race training so I’m happy to get back to being with you guys. I love you man!

Spring has arrived but where is the PAX?

March 23, 2019 / / 0 Comments

Understanding many were preparing for the P90x event this weekend,  YHC was expecting a smaller crowd.  Island and I arrived about 5:20 am and no one was in sight.  A bit odd, though a number are known to come streaking in at the last minute.    After a few minutes, it looked like it may be just be the two of us.   Perhaps it was the weather (freezing on the 1st day of Spring) or maybe that the Martha’s House crew knew that Gastone’s hill was going to be the star attraction.   Or maybe a statement against YHC’s Q abilities.  Being very insecure, YHC started to cry.  But suddenly out of darkness, there were lights.   And then more lights.   Looks like we’ll have a party after all.     6 PAX strong, lets get to work.

Pledge

Disclosure : Be careful as we run down Riverwood, vehicles are going faster and faster.  Beware and be safe.

Warm up:

SSH x 30 IC

MNC’s x 30 IC

LBC’s x 20 IC

Lets Mosey

The Thang

Mosey down Riverwood Parkway, stopping at every light or so for 20 squats OYO (total of 100)

After 5 sets of squats, switched over to 10 burpees per light (total of 20)

At Gastone’s hill, Bernie Sander’s to the top circle

Plank it up

Flutter Kicks x50 OYO

Mosey down the hill

Next round up Gastone’s hill, sprint to each light, complete 10 merkins, rinse and repeat until the top circle

Plank it up

Reverse Crunches x 40 OYO

Mosey down the hill

Next round up the hill, bear crawl to each mail box, pause for a 10 count, rinse and repeat.  Complete to the 5th mail box

Meander to the side parking lot

On the decline (Hill), perform 30 big boy sit ups (feet up on the high side).  This was  crowd pleaser for sure.   Some had good form, others modified and had some strange body gyrations.

Let’s mosey, back down the hill and head towards the start.   YHC hears some mumble chatter about being happy not to be going back up Gastonia’s hill.   YHC will give your money’s worth so mid stride omaha’d and circled back to Gastone’s hill.   Normal mosey up to the top circle and mosey back down.

After the false start, now heading back to the start.  We stopped at a few lights to lunge walk to the next light.  Time was getting very short.  Jail break to the finish.  Time…..

Way to push it men.  I appreciate the opportunity to Q.  This group today put in the work.  Watt’s Up has turned into some Marvel super hero, Timeframe has lifted his game and is steps ahead of where he was, Spiderman is back to top form, Dirt is just solid and a machine.   Island is just continues to be the shut down corner.   You guys are inspiring me to lift my game.   Thanks for the push.

Announcements

Convergence at Folsom March 30th

Community Run April 13th

Mt Mitchell Hike First Sunday in May

Prayers

Gastone’s father in law

Unspoken prayers

Till next time.  Go Tar Heels!

Turtleman

Folsom Favorite…..Downtown

March 22, 2019 / / 0 Comments

YHC has been recovering from yet another leg injury. This time being the ankle, but same dang leg. Anyway, I had signed up to Q and was going to make it happen someway, somehow. A thought came to me about a Q that has been used quite a few times at Folsom and at the same time a Q that was low impact. I didn’t want to Q it if I couldn’t do it. So, for the Folsom guys, you’ll know what this Q consists of.

Warmaroma

Don Qs, Toy Soldiers, Merkins, Moroccan night Clubs all x10 IC

Pledge

short slow mosey to pick up Big Pappy who came in hot a minute late.

Thang

grab a coupon from the truck. Circle up for 20-1. Yes, Sparkys infamous block workout. So, we have 4 exercises; Overhead press, Curl, Tricep extensions, Squats. YHC started at 20 each exercise for round 1 on my call then allowed the rest of the PAX to participate all the way down to 1 rep per exercise. After each set of 5 rounds we took a short recovery mosey around the parking lot. After we hit 1, we load up the blocks and take a bit longer mosey up Main Street. We stop briefly at a ref light where Slaw tried to hijack the Q and hit our six for some flutters and LBCs until Gastone has picked up the six. Mosey to start for 4 minutes of Mary. Random PAX chose different exercises. Time.

Announcements; Gastone’s Hike May 5, Community Run

Prayer requests; Gastone’s Family, My nephew, other spoken requests

YHC took us out in prayer

March Madness

March 22, 2019 / / 0 Comments

Cool Spring morning at The Goat.  Quiet PAX until we hit the Dirt…..see the namorama.

WU 
SSH
Bolt 45
Moroccan Nightclub
To the bridge – walking lunge/high knee/butt kick/toy soldier

Bear crawl bridge
Karaoke to next bridge
Crab walk bridge

Thang

March Madness Brackets
Each corner represents a regional division of 16 teams
Between corner – nur, sidestep, run, sidestep

Done in each region:

Round 1
16 x Bobby Hurley

Round 2
8 x CDD

Round 3
4 x 4x4s 

Round 4
2 x ABC’s (leg lift draw)

Round 5
1 x Suicide (¼,½,¾,full)

Bobby Hurleys for 6

Time for another round

16 Squats
8 Big boys
4 Burpees
2 Calf raises
1 Fellowship mosey across the bridge to celebrate victory

Nice work men, enjoy the tournament.

Prayers for Breaker Breaker’s Mom (finger surgery), P200 teams, Gastone’s Father’s liver biopsy and father-in-law with pneumonia.

YHC Q’ing again at The Yank Saturday for all those not running or driving in the P200.

Made it Before the Rain

March 21, 2019 / / 0 Comments

Pulled into Midoriyama to find Swimmer getting ready and Slaw running some EC. Not long after I got there Tater Hole and his 2.0 Tater Tot showed with Sister Act close behind.  Looks like the P200 guys are taking a well deserved break before not sleeping and running around the clock. Good luck guys!

Warmarama:

SSH,Don Q’s, and Gravel Pickers

Thang:

Mosey to the small soccer field. Line up on the goal line. Start with 10 Burpees at the first line then back to start.

Line 1, 10 Burpee’s

Midfield  , 20 Big Boy Situps

Line 3, 30 Squats

Line 4, 40 LBC’s

You can’t go to the next exercise without returning to start and starting over.  The Pax pushed hard and completed this in no time.

Next we head to the dog park hill for some triple nickel. CDD’s at the bottom and more Big Boys at the top.

With time left, we line up on the sideline of the big soccer field for some Doraish exercises. Partner up, while P1 runs across and back P2 does 100 merkins, switch up and P2 also does 100 merkins. Then 200 LBC’s and 300 Squats. Both partners are going to complete the total number of exercises each. No cumulative reps.  With time running short YHC had to call it with everyone of the Pax trying hard to get done with the squats.  Return to start and while YHC picks up the 6 the Pax did 10 burpees. Time. Pledge

Announcements: Convergence at Folsom  March 30 @ 07:00. Mt. Mitchell   hike.

Prayer Requests: P200 guys, Pockets family, Baily Family, Tater Tots friend, I hope I didn’t forget anything, forgive me if I did.

BOM: YHC took us out

Everyone pushed hard today and they are better for it! Thanks for letting me lead today. It was an honor and privilege.

 

 

The Pub Duet

March 21, 2019 / / 0 Comments

2 showed for a nice mosey at The Pub this morning.  With the P200 starting tomorrow, a smaller than  normal crowd was expected.  With YHC not able to participate in the P200 because of dance obligations, I jumped at the chance to take the Q.  Having to Q was a fireproof way of me not falling for the fartsack trap, and getting my butt out here.  With time quickly approaching and being there solo, I was already talking myself into a shorter slower run.  Diva shows up right before time, so I quickly had to get my mind right.   Diva had just completed a Marathon this past Sunday, so he held back, and ran with me this morning.  We got in 5 miles, with the route to Snoballs and back.  Thanks for the push brother.

Annoucements:  Convergence 3/30 at 7:00, 2nd F that same night, 3rd F event 4/12, Community Foundation Run 4/13, Mt. Mitchell hike 5/5

Prayer Requests:  P200 PAX, each other

Nameorama

 

Appreciate the opportunity to Q.

Sister Act

Whoopee and the ghost Q

March 21, 2019 / / 0 Comments
  1. Arrived at Diablo Sammich and wondered where the menu was or my server . Two minutes to go and here comes my maitre d dressed to the nines , but telling me today’s menu is buffet and I might be dining alone . Wait! Headlights! WattsUp!
    Whoopee gives directions on what he’d have done if he stayed so we follow his lead and head over to the Hairy Peeter and do 4 corners with squats of 5-10-15-20 and back down …. mosey back to wall at South Bank passing only one couple also enjoying a night stroll from the Pub ) and we do three rounds of dips incline merkins and 10 each leg step ups ( only once on these …. ouch)

matrices back at start with 20 to go so 20 more squats and time!

usual announcements

prayers for Watts Up 2.0

only my second posting here and no Whoopee either time …. I’ll get him sometime that wascally wabbit ! But as he was called in to more important things ( work) it’s all good and understandable . In between the P200 and work schedules …. numbers sure are down …in fact Whoopee said he won’t be able to Q next week and was gonna post it and I saved him the trouble and grabbed since he knew his go to man Voodoo wouldn’t be present either. That way I can officially Q the Sammich and check that off my other list ( yes , someday I dream of being a big boy and Q ing all AOs …. but that s for another time !)

Mandelbrot Set – The Story of Big Pappy

March 21, 2019 / / 0 Comments

10 PAX showed up this morning to get some work in at Folsom. For my first Q, I struggled with coming up with something that would push all of us. I noticed sometimes at Folsom and as I visited other AO’s that Q’s would use music in the exercises.  It dawned on me that it would be better to push to a time over a quantity for my first Q. Hence “Mandelbrot Set – The Story of Big Pappy” was born.

Warm up – Some toy soldiers, daisy pickers, and  Moroccan Nightclubs

The Thang:

Act I – Pappy’s Childhood Years – Run to 4th tennis court and do  20 x XCrunches  then run back and do 20 x LBC’s .  Repeat until Act I is over.

    • Hunger Strike  – Temple of the Dog – I was poor.
    • Sabotage – Beastie Boys – Reason I was poor.
    • Peaches – Presidents of the United States – I moved from the north to the south.

Act II – Pappy’s Young Adult Years – Run to 4th tennis court and do 10 merkins then run back and do 10 shoulder touches. Repeat until Act II is over.

    • Mandelbrot Set – Jonathan Coulton – Found that I had a god given gift of understanding advanced mathematics
    • Drunken Sailor – Blaggards – I liked to drink
    • The Gates – Da Vinci’s Notebook – Found that I could code and loved to write code
    • The Most Beautiful Girl in the Room – Flight of the Conchords – Met my M.

Act III – Pappy’s Adult Years – Run to 3rd tennis court and do 3 burbees then run back and do 30 monkey humpers. Repeat until Act III is over.

    • RE: Brains – Jonathan Coulton – What it feels like working in a cube everyday.
    • The Backpack Song – Nerf Herder – People with multiple kids would understand.

Credits  – Run to 4th tennis court and do 20 squats then run back and do 20 hillbillies. Repeat until the credits is over.

    • God’s Gonna cut you down – Johnny Cash – For F3 Nothing.
    • Dust in the Wind – Kansas – Your my boy F3 Blue
    • Better Man – Pearl Jam – For F3 Pearl Jam

I overheard a PAX saying he was not sure if he was going to throw up from the music or the workout. Mission Accomplished.

Thanks to all that came out. It was a pleasure to lead a group of fine men that have lead me over the past several months to better health and a better lifestyle.

Announcements:

Convergence on the 30th at Folsom

Prayers:

The P200 guys, Family of Medicine Woman, and the needed unspoken prayers

 

Skeleton Crew on the Mount.

March 20, 2019 / / 0 Comments

So with the P 200 upon us 4 warriors showed up in Mt. Holly for Tesla lead beat down at Mt. Hollywood. Looked a little dicey for awhile with YHC and Freon were in the dark on our own until Tiger rolled in and then Doodles came in hot and a minute or so late for COP.  Went something like this:

COP:

SSH X 1 minute

IW X 1 minute

Copperhead Squats X 1 minite

Merkins X 1 minute

Mountain climbers X 1 minute

LBCs X 1 minute

mosey down to the elementary school wall (known now as Hadrian’s Wall for the roman who conquered the British Isles 2000 plus years ago.).

Dips, stepups, Dirkins, 3 repeats, 10X, 15X, 20X

Mosey down the street to “town square” for more repeats

HR Merkins, Big boy situps, jump squats, 10X, 15X, 20X

mosey down to vet park and the bottom of the hill.

Run up to the first intersection – 5 burpees, regroup

Run way up the hill to the second intersection, 5 burpees, 10 SSH

Run up to the 3rd intersection, 5 burpees, 10 SSH, 15 LBCs

Run up to the 4th intersection, 5 burpees, 10 SSH, 15 lBCs, 20 merkins

at the top of the hill, mosey on over to the field opposite the AO parking lot for some triple nickel in the bank (which is very steep)

Bottom: Plank jacks

Top: Squats

Repeat 5X

Mosey on over to the AO lot for tree minutes of stretching and the pledge.

NMM:

Great work by the small crew today. Felt like January again. The P 200 is taking a little air out of the Gaston and Lake Wylie workouts this week. We still got with it and hated everybody else missed us! We talked about YOU! Because the Fartsack was closed.

See you in the gloom.

 

Tesla

 

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