F3 Gastonia

Fitness, Fellowship, Faith

Month: May 2019 (Page 9 of 10)

Star Wars Day at Gashouse

May 5, 2019 / / 0 Comments

Another not so gloomy morning at Gashouse for a Star Wars Day beatdown.  The crowd may have been a little thin compared to some other Saturdays but Jedi’s don’t care about quantity, only quality.

No FNG’s so we went with a quick disclaimer before a very short warm-up:

SSH’s X 15 IC

Imperial Walkers X 15 IC

Time to split up the Bootcamp and Painlab and off we went.

The Thang

First, we had to gather our coupons that we were to carry throughout the workout:  a genuine (maybe not) Stormtrooper Helmet, a double-ended light saber and a standard light saber…..all legit.

We moseyed to the Sherwood Elementary track for part I of this Star Wars adventure:

Let’s do a Jedi lap that included running the long straight aways and lunge walking the short sides.  After that, we prepared for some modified Jack Webbs or Jar Jar’s that went like this:

10 Merkins – 5 Air Presses – Run across to other side of field

10 Merkins – 10 Air Presses – Run across to other side of field

10 Merkins – 15 Air Presses – Run across to other side of field

This continued until the last set of 30 Air Presses (How can air presses be so hard?)

Our Female Sith that we sometimes see at Sherwood showed up so we decided to mosey for Part II of the workout:

Mosey the long way up Dixon Rd and back down to First Pres to my favorite set of steps for some singles Dora 1-2-3:

100 Merkins in sets of 25 with running the steps in between; after the Jack Webbs/Jar-Jars, some us had to modify (YHC) and my sets were actually 25-25-20-15-15 but we got it down.

Second was 150 Flutter Kicks in sets of 50 with running the steps in between.

Last was 100 squats in 2 sets of 50 with running in between.

For the record, we still had our Jedi gear with us.

Time to Mosey to the Grier track for Part III which included a little Wolfpack/Jedi Grinder:

Monkey Humpers X 10 IC – Run half lap – 30 Mountain Climbers – Plank

Monkey Humpers X 10 IC – Run half lap – 30 Mountain Climbers – Plank

Mosey over to the picnic tables for 2 sets of the following:

Dips X 15 IC – Step ups X 20 IC – Derkins X 10 IC (I’m tired)

Time is winding down so it is time to make the Kessel Run back to the Schiele to catch up with the Painlab group.

We finished off together with 21 burpees in honor of Riley Howell, the young man who sacrificed himself for others during the shooting at UNCC this week.  F3 Waynesville (where Riley is from) asked the Nation to honor him with 21 burpees just before the COT at Saturday workouts as Riley was 21 years old.  We were honored to suffer through them for the cause.  Aye!

COT

Announcements; Several prayer requests; Name-o-Rama

The moleskin:

I had not Q’d at Gashouse in a while so I was looking forward to it and attempted to mix it up with the Star Wars theme.  Thanks to Whoopee and Watts Up for the pre-workout Ruck, really enjoyed the fellowship and work.  As we have more than one of our PAX dealing with family issues, please remember them in our thoughts and prayers.  This past week marked 8 months since the passing of my father.  The Q Source has helped me reflect on these 8 months and how much F3 Gastonia has helped me to keep moving forward.  I have found more support and comfort from F3 than from any other source.  I am grateful and for this reason, I want us all to remember we have opportunities to impact and support each other.

Until the next one.  Aye!

See you in the gloom.

Stroganoff

Keep moving

May 5, 2019 / / 0 Comments

Pledge

Warm up with 10 ic side straddle hops. 10 don Qs, and five burpees.  Then mosey to the soccer field on the left

Lineup with one min of exercise. Run to end of field for the Same exercise for one min.

Repeat until you completed all called exercises.   Squats, LBC, mercans ,  flutter kicks, high knee jumps, offset mercan,

Then for a round of Dora.

100 squats

200 ww1

300 lunges counting each leg

Mosey back towards the flag for a round of hip slappers 15 ic

22 mercans for the vets

Prayers for side cars aunt, and new job search

Oompa’s mother

Thanks for letting me lead the great group of guys.   Always a honor

67 posted today

May 4, 2019 / / 0 Comments

We had a great crowd this am. I did not have much planned which is sort of the idea with Diablo Sammich. We can ruck, get the 2nd F cranked up, and before you know it, its almost over. We started with the pledge then moseyed to the Harris Teeter-needed a time count to make plans for the future. As we approached, Defib ran by us and said something. I will count that as another Pax at Diablo. Before we finished our exercises in the parking lot, about 6 more ran by-CHA-CHING! A few more Pax posting at Diablo. There was a truck driver that came through driving an 18 wheeler. He said thanks to us as we let him roll in front of us around the back side of the building. CHA-CHING!! There’s another. Before heading back to start we did some exercises in the parking lot including lunges, flutter kicks with press exercises with the ruck, and some merkins with ruck-on. I think about 46 people walked into Harris Teeter while we were there. At this point, I believe we were up to 67 “official” pax who posted at Diablo. Since we are having a contest on Thursday’s, these numbers are important and I think it is my duty to make sure we are both equitable in our reporting as well as forthright. Good thing I am reporting these numbers. I would not want any funny business being attempted….

We rucked back to start for a single round of Defib Special: 5 burpees, 5 squat-thrusts, 5 squats, 5 merkin rows from hell, and 5 side lunges.

We talked about a lot of things….#showtoknow.

COT then outta here.

thanks for posting….all 67 of you. Keep it up-Whoopee

SOGA Run/Ruck Challenge #1

May 3, 2019 / / 0 Comments

No need for Sammiches this morning, 11 HIMs got it done at The Pub! .   To start out the SOGA Run/Ruck Challenge, 11 men put in some miles running.  The route used was simple, out to Martha’s and back.  There was a sighting of the other band of misfits.  Good work by all today.

Announcements:    Mt. Mitchell Hike 5/5,  SFN Run in Belmont 5/25. Memorial Day Murph 5/27

Prayer Request

Nameorama

Appreciate the honor to lead today.

 

Sister Act

PREBLAST: Memorial Day Murph

May 3, 2019 / / 0 Comments

Men of F3 Gastonia!!   Come out as we honor those who died while serving in the U.S. Military with a Memorial Day Murph.  The Murph workout has become a Memorial Day tradition that honors the life of U.S. Navy Seal Michael P. Murphy.  The Murph is a challenging workout that will push us all.  Push that rock men!!

 

Date/Time:

Monday May 27th, 2019 at 7:00am

 

Location:

Martha Rivers

 

The Murph Challenge:

1 Mile Run

100 Pull-ups

200 Merkins

300 Squats

1 Mile Run

 

3rd F Event:

Please hang around right after the completion of The Murph Challenge for a short 3rd F event!

 

Sister Act

Creature Dis-Comforts

May 2, 2019 / / 0 Comments

11 HIMS came out on a humid morning at The Goat.

Pledge

Warm-Up:

Seal Jacks-15 IC

Dying Cockroach-15 IC

Thang:

Mosey to back lot for Core

Van Gohda- (Lying down Windmill)-10 IC

Doggie Paddle-10 IC

Monkey Crunches

 

Mosey to Gazebo for Lazy Doras

Partner up.

Pax 1- 25 Dips, Pax 2 -Holds Superman; flapjack to 100

Pax 1- 50 LBC’s, Pax 2- Holds plank; flapjack to 200

Pax 1- amrap squats, Pax 2- Holds Al Gore; flapjack  to 300

 

Mosey to Far Lot for Uptown 50: (Arms)

Pax stand behind one of the following : Nur, Sprint, Right Shuffle, Left Shuffle, Sprint and perform 10 burpees. Pax then performs the chosen exercise to get to the next station: Crab walk, Bear crawl, Duck walk, Frog Hop, Alligator Walk, where he performs 10 CDD’s, then does that designated exercise back until curcuit is completed, ending in 50 burpees and 50 CDD’s in total. 

 

Mosey back to Lot to building for Legs:

Donkey Kick-offs IC

 5 donkey kicks, 5 second hold

10 Donkey Kicks, 10 second hold

15 Donkey Kicks, 15 second hold

20 Donkey Kicks, 20 second hold

Monkey squats- 10 OYO

 

Announcements:

Hike- this Sunday, GSM 5:30 am

Speed for Need- May 25

Memorial Day Murph, details to come

Rice and Beans- May 14, Meet at Roses  6:15 pm

 

Word:

My animal-themed workout lead me to a reminder that, unlike animals, we have souls and minds which need to be renewed daily.

I shared this at Q Source as part of out study about..Study. Continue to renew your minds daily. This was taken from Pastor Jeff’s Psalm 13 Sermon:

“I’m my own worst enemy! I will sink myself in depression, stress, anxiety, worry.  I listen to myself far too often. SPEAK TRUTH TO YOURSELF! We read the Bible so we correct ourself-to preach to ourself.”

 

Prayer Requests:

Families of Charlotte tragedy

Sargento’s Mother-in-Law

Boudin and Anchorman recovery 

 

No “monkeying around” for these men today; they worked like dogs.

It was so great to have Wet nuts back with us after a long haitus and Orangeman after his recovery.

Also, real glad Spiderman has been joining us after having handed over the Downtown Q;

newer HIMS Termite and Get A Grip continuing to post with us;

Breaker Breaker, Dirt, Tesla for continuing to push the rock here at the Goat;

and these totally impressive young HIMS, Headcase and Scribbles, who encourage me more than they know.

A true blessing to lead,

Seuss

Another Wonderful Day at Folsom

May 2, 2019 / / 0 Comments

4 HIM’s made their presence felt this beautiful morning. Today at Folsom, we celebrated “Shot Bin Laden in the Face Day” (5/2/2011) and the end of the “Battle of Berlin” (5/2/1945) which ended WW2 for Nazi Germany.

Warm up:

  • 10 Toy Soldiers
  • 10 Cherry Pickers
  • 10 Moroccan Nightclubs

The Thang:

We moseyed for to the flag  stopping at each light pole and doing the following in rotation

  • 10 Merkins
  • 20 Shoulder Taps
  • 30 Mountain Climbers
  • 10 Big  Boys
  • 20 Dying Cockroaches
  • 30 LBC’s
  • 10 Squats
  • 20 Hillbillys
  • 30 Imperial Walkers

At the flag, we pledged and then did 10 burpees.

We mosey’d back to the bottom lot stopping at each light pole again doing the rotation above.

At the bottom lot, we lunged walk and mosey’d forming a Star of David, planking at each point to honor the who died in WW2 and the Holocaust.

We mosey’d back to the tennis court lot and time was up.

COT:

We finished up a speaking of how evil exists and how it can not be overcome by government policies or remove of objects.  We have to be willing to fight and support the fight for what is good and right.  In my case, the divine teachings of the Bible.

Announcements

  • Mt. Mitchell Hike May 5th

Prayer Requests

  • Sparky’s friend and family
  • Tator Hole’s Brother and family
  • Unspoken needs and all of the PAX and their famiies

Running and Stuff

May 2, 2019 / / 0 Comments

I’ve been thinking about putting together a F3 themed track and field meet this summer, so when Linus needed a Q at Gashouse it gave me the perfect opportunity to try out a few events I have been thinking of.  The workout was a little less organized and structured than I usually lead, but we had some fun and got a good beatdown in.

 

Warmup:

Don Q x 10ic

Werkins x 10 ic

MN x 10ic

 

Split up for Bootcamp and Painlab. 22 men total and 11 for each.

 

Mosey to track

The Thang:

Leg Swings on Fence x 10 ea leg. Side and Straight

Our 1st “event” 1600m! I didnt really need to test this one out but felt like it was a good way to get everyone really warmed up.

Walk 1 lap recovery

Standing Long Jumps for about 1/2 length of the field

Bear Crawl Race for about 40 yds

Not sure what to call this one, but we sprinted to 1/2 field 5 burpees, sprint to end of field, 10 merkins, sprint to 1/2 field, 5 Mike Tysons, Sprint to end.

Sprinkled in some core work and stretching for some recovery.

4 x 100m Relay

Mosey to Parking lot at Grier, 5 burpees

Mosey to Flag for about 10 mins of Marry with Painlab

COT

Clavin took us out in Prayer

Great to see such a nice crowd at Gashouse. Thanks for the opportunity to lead.

 

 

School House Rock

May 1, 2019 / / 0 Comments

10 men showed up for Snoball’s and to keep the Sadclown at bay.

The Thang:

SSH 26

Imperial Walker 15

Merkins 10

Mosey all the way to Robinson Elementary. 10 Diamonds some place between the 2.

Plank 60’s while we catch our breath.

Elbow Plank an additional 45 seconds for the fun of it.

Mosey behind school to 2 ramps side by side with railings.

Up on the railings for Bear Crawl through the tunnel to the top and then set up on the railings going down.

Bear Crawl down through the tunnel.

Rinse and repeat twice. (Crowd favorite, you know you are doing good when Defib ask why?)

Mosey around to the big staircase behind school.

11’s, 1 Diamond at the top and 10 Monkey Humpers at the bottom. Stinky Bird now realizes that the Monkey Humper is effective.

Mosey to speed bump and Lunge Walk to the next. Probably 100 yards.

Start Mosey to next speed bump. (At this moment I heard Clavin mention Hip Slappers and something else)

So next exercise Hip Slappers to 20.

Head fake to the next wall and then Nurrrrrr. Was just going to go up the hill but again someone mentioned all the way back. So Nurrr all the way back about 3/4’s of a mile to the start.
Clavin finished the last 2 minutes while I picked up the 6 with Defib.

The Moleskin:

2 great addition’s to F3 Stinky Bird and Rainbow Ranger, and I just like saying there names. Stinky Bird is a beast already and Rainbow Ranger will be a future beast. You guys are great.

May 5th is Cino De Mt. Mitchell. Pointless, Little crazy, but owe will we have fun. 5.5 up to the top of the mountain and 5.5 down. Q-Source at the top and lunch when we get back or dinner depending on how long it takes. Clown cars meet at GSM World Headquarters parking lot to head out at 5:30 am.

Prayers, Family members, UNCC students and families, Venezuela and injured pax.

Thanks, Gastone

 

 

 

 

Number 3

May 1, 2019 / / 0 Comments

Summertime is fast approaching and the premier afternoon AO in all of F3 Nation is starting to feel the effects. If you’re planning to post here this summer, make sure you wear your big boy britches and bring some water, you’re gonna need it. An even dozen showed for my 3rd Q in 36 hours for a little Bible trivia and yet another workout with bricks.

 

Let’s get started with the Pledge so we don’t have another Q fail and then on to a quick warmup. Grab two bricks each and mosey to the small soccer field where the PAX found the cones set up at 25 yard intervals. Time for….

 

Quarter Pounder with Cheese

Sprint 25 yards, perform 25 Merkins and NUR back

Sprint 50 yards, perform 50 Squats and NUR back

Sprint 75 yards, perform 75 Mountain Climbers and NUR back

Sprint 100 yards, perform 100 SSH’s and NUR back

 

Since that was so much fun, let’s make it a Double, this round we did:

25 Diamond Merkins

50 Jump Squats

75 American Hammers

100 Moroccan Nightclubs

 

Time to move on to working those legs and core.

25 yd lunge walk then 25 LBC’s

25 yd mosey then 25 WWI’s

Rinse and repeat

25 yd bear crawl or crab walk then 15 Nolan Ryans each side

25 yd mosey then 25 Dying Cockroach

Rinse and repeat

 

Mosey to pick up the cones and do a few sets of 5 Man Maker’s along the way. Head back to flag, put up the bricks and finish up with a couple minutes of Mary.

 

NMM 

We did a little Bible trivia throughout the workout and it’s evident the PAX read their Bible. This book is the blueprint for how we should live our lives, so read and study it daily.

 

COT / BOM

Announcements

Mt. Mitchell hike this Sunday, meet at GSM at 5:30am

Belmont SFN on May 25th

Memorial Day Murph probably at Martha’s at 7am, SA will get the details out

 

Prayer Request

Slaw and family dealing with graduation of 2.0

Family of teenager who passed at Mt. Island Lake last weekend

Sargento mother in law

Oompa Loompa mother

Roadie grandfather

 

Doodles took us out.

 

Until next time,

Broke

 

 

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