F3 Gastonia

Fitness, Fellowship, Faith

Day: July 25, 2019

Folsom Had A Date But Was Stood Up!

July 25, 2019 / / 0 Comments

We had a date this morning with this firey lil’ thang we know named Short Sale but, as our luck would have it, 5:30 rolled around and S. S. was no where to be found! We, being the HIMs we are, we wiped our eyes, manned up, and threw a 45 minute party to work through the pain! YHC took the lead along with lots of suggestions from the PAX to help fill the gaps.

Warmups: (as we held out hope that our date would show)
SSH – 15 IC
Grass Pickers – 10 IC
Toy Solders – 10 IC

Thang:
Let’s mosey…was originally just going to head to the ampitheater but someone said “flag pole” so we head that direction instead.
Slaw calls LBCs as we wait for the six.
Pledge, now let’s mosey to the ampitheater (Volt was not a fan!)

AMRAP 1 minute each
Balls to the Wall
Divebombers
Flutter Kicks
Burpees
Dips
(may have been one more I can’t remember)

Mosey to the playground for more AMRAP
Australian Pull Ups
High Plank
Low Plank

Mosey to the main parking lot.

Route 66 Bear Crawl Mike Tysons. Montross called the Mike Tysons, but it was Slaw’s terrible idea to add bear crawls!!!! YHC was crawling like a toddler at one point, praying for it to end!

Jacked Up!
SSH – 25 IC
Seal Jacks – 20 IC
Plank Jacks – 15 IC
Crossover Jacks – 10 IC
Smurf Jacks aka Lil Gumby in the Woods – 5 IC

25 LBCs on your own
10 Body Destroyers IC
5 Burpees

I may have left out an exercise in the end but that’s how it goes! Time!

Announcements: Pizza Man’s picnic on 8/17 BE THERE!!!!!, SFN in the Stop Solider Suicide and Christmastown 5ks. Prayers: Huck, Allen Tate’s neck, Short Sale (glad all is well), Huck, Slaw and family (college), Stroganoff and family (college), and all the Kotters! YHC took us out!

Moleskin: Sometimes things don’t go as planned. We were a little worried about Short Sale not showing but glad to see it was just an alarm issue. It is unlike SS to miss! Sometimes things happen, life throws you a curve, and you need to adapt and overcome. That being said, we did just that. I took the Q and led us in an overall direction, but the other PAX supported me and called about half of the exercises as well and it turned out to be one heck of a beatdown, IMO. Great team effort today! It was great to share such a beautiful morning with these Folsom HIMs!

Road Not Taken

July 25, 2019 / / 0 Comments
Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;
Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as for that the passing there
Had worn them really about the same,
And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.
I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.
– Robert Frost
At Diablo Sammich we are Ruckers. We set out to get in some mileage with no planned path in mind. We go off road, climb loading docks and bear crawl across pavement. We never really know where we are going, but in the end we can look back and say we made it and we made it together. We all stayed together and we got better together. We rekindle old friendships with those we haven’t seen in awhile and we welcome new faces that make it seem as if you’ve been known for years. We help pave the way for others to follow in our footsteps in hopes they too will take the road less traveled.
This morning wasn’t about hiking 2 miles, doing numerous bear crawls, performing spontaneous monkey humpers, grinding through various merkins, grabbing some curb for Mike Tysons or lunge walking various lengths. It was about getting to know your brother a little better. As I led the PAX around, I would often look back and constantly see conversation flowing like a fine wine.
As we ended our fellowship hike down the unknown path there was still time to get a little stronger. As we lay on our six on the end of the path we held our packs high above our heads as we gazed into the morning sky whilst flutter kicking our legs in a perfect cadence. We then proceeded to push our packs up to the heavens. Back on our feet we pulled our packs high and again over our heads.
Time
Announcements:
BRR Ruck CSAUP – Spots available. Did we mention there is no entry fee???
Charlotte Firefighters 9/11 Memorial Stair Climb – September 14th
Praise request: Boudin celebrating 21 years of marriage!
YHC Took us out
Thanks for letting me lead this morning men. I hope you all enjoyed the cool morning getting better!
AYE!
HIPAA

Perfect weather at the Goat

July 25, 2019 / / 0 Comments

It was near perfect weather at the Goat this morning and 11 PAX came out to take advantage. Short disclaimer given and then the pledge. Quick warmup of 5 Burpee’s and then off on a mosey.

 

Stopped at the underpass and did 3 rounds of 10 Hip Slappers IC followed by 20 squats. Continued to mosey down 8th Ave to the basketball courts for some suicides.

Start on the baseline, run to free throw line and do 5 merkins then back for a burpee. Continue in this fashion increasing merkins to 10 at half court, 15 at far free throw line and 20 on opposite baseline. Repeat with Big Boy’s and IW Squats.

 

Head back to town with a stop at the underpass for 3 rounds of Wall Sits with 20 OH press IC followed by 20 American Hammers.

 

Next stop was the gazebo for 5 pull ups, 10 HR Merkins and 20 Jump Squats followed by a run up the hill and back. Get in as many rounds as you can in 10 minutes.

 

Six minutes of Mary to finish it out.

 

COT/BOM

When we live right, we leave right.

Are you bringing happiness to those around you, or causing them to worry? Are you helping others, or bringing them harm? When you tell someone you will do something can they trust you to do it?

Are you living a life that others will want to remember after you are gone or want to forget?

 

Proverbs 10:7 – “The memory of the righteous is a blessing, but the name of the wicked will rot.”

 

Announcements

8/3 – party for Tool Time at Sargento’s, RSVP on Slack

Need Q’s for Goat, other AO’s as well

 

Prayer Request

School starting soon

Epic Church has a group going on a mission trip – Doodles, Scribbles and Headcase going

Get a Grip’s Father in law is in hospital

 

Thanks to Top Hat for taking us out.

 

Good turnout on a great weather day for July. F3 is more than a workout and I appreciate the push you guys continue to provide in all aspects of my life.

 

I’m Broke

Past Workouts

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