F3 Gastonia

Fitness, Fellowship, Faith

Month: July 2019 (Page 5 of 10)

Yellow Shirt Brotherhood

July 16, 2019 / / 0 Comments

Two of F3 Gastonia’s PAX were ridiculed for wearing matching yellow shirts for the Four Plus on the 4th mosey. In response, the PAX of F3 Gastonia stepped up in solidarity. The number in yellow doubled this week. This could also have been a mere coincidence since it’s quite common among all runners everywhere to wear bright colors while running in dark.

First, the pledge.

Then, the mosey. The PAX ran the route down Armstrong Park, left on New Hope, right at the Wells Fargo, then back on Armstrong towards the Pub.

Announcements
F3 Dads event 7/20
Tubing event 7/20
911 Stair Climb 9/14

Prayer Requests
Breaker Breaker’s uncle, sister-in-law, aunt
Roscoe’s father-in-law

Also noted was that while four of the eight PAX that posted wore yellow, two other brothers removed their shirt during the COT in solidarity since it wasn’t yellow (or this could be because it was extremely humid this AM and everyone was drenched in sweat).

Until next time…

Two for Four Plus on the Fourth

July 16, 2019 / / 0 Comments

Two very patriotic (and well dressed) HIMs chose to get an early start on the celebration of our country’s independence and moseyed through SOGA.

First, we said the pledge.

Then, we ran. As we ran, we basically solved all of the country’s political and socioeconomic problems. You’re welcome America.

Until next time (which once again has already happened and about to be recorded in a BB)…

(If I Remember Correctly) We Ran

July 16, 2019 / / 0 Comments

This BB is a bit overdue. If good things come to those that wait, then this is going to be great.

A six-pack of HIMs posted to mosey towards the land of the ever elusive Diabla Sambriches.

First, the pledge.

Then, some ran 5. Some ran less. All got better. None saw any Sambriches.

Annoucements
Monk’s move
Convergence

Prayer Requests
Monk and family
Roscoe’s Father-in-law
Roscoe’s 2.0 on Westward Bound trip
Def Leppard – friend found out has lump on lungs
War Child’s family

Until next time (which has already happened and about to be recorded in a BB)…

My Winkie Has a First Name

July 16, 2019 / / 0 Comments

Welcome to Gaston Counties most elite premier excellent amazing foremost exhilarating bootcamp AO, THE STORM.

Boudin finishing some EC Ruck sacking  – right up to the wire.  Pax are rolling in, including Shell Shock – who is no longer an FNG, and back for more even after witnessing the mess that was Slaw at Mt Hollywood.  Sargento did not have an FNG like he promised, although he later mentioned his FNG as Shell Shock who was an FNG Monday.

Lets Roll.

SSH, MNC, Arm Circles, Burpees, Mosey

Stupid shuffle, tiger squats, big boys, Plank, Mosey

Dippity Dips, Step UPs (Anchorman, Hayzus (originally from Ohio or the Buckeye State), and myself discussed what exactly a Buckeye is and how it is not scary at all.  Then Anchorman pointed out there is a delicious chocolate desert called a buckeye – ask him for the recipe(also, the Wright Brothers are from Ohio – they also left that state to discover flight in the Carolinas)) whilst we discussed the pax continued to enjoy step ups – I finally let them know we need to do other exercises and they all grudgingly agreed to move onto six shooter abs.  Moses gave a 10 count.  We then moseyed.

Mike Tysons, Step back lunges, oblique crunch (also a good look when trying to impress your M) and extended Freddy Mercurys Mosey.

Plank, Jump UPs, Merkins, Mosey

One more round of Stupid Shuffle.  10 more burpees from SA, 20 Squats from Moses, 10 Flying Squirrels from Shell Shock. Mosey to the flag.

Few minutes of stretching.  Time.  Pledge.  Broke took us out in the BOM or COT

Announcements

Dred and Dark Helmet will speak at Sargento’s Rotary Club a few Thursdays from now. Lunch at the downtown Gastonia Rotary Club – meetings are held at the Conference Center.  Contact Sargento if you are interested in attending.

Also, the Sargento’s will be hosting a going away party for the Tool Time’s August 3rd.  Contact Sargento for more details.

Bridge Camp first part of August – Talk to Anchorman if you are interested in volunteering.

Folsom 2.0 Saturday at 7 am

Prayer Requests

Slim Shadys family friend new baby had died.  The family originally had some trouble getting pregnant and when they were finally blessed tragedy struck.

Slim Shadys and his M will also be welcoming their 4th child soon.  Congrats and prayers especially after witnessing what their family friends are going through.

Lin Ham and her brain tumor

Breaker has some family members with illness, 3 members of his church are deployed, and Sarina’s girlfriend is on a trip with westward bound.

Lets get it!

July 16, 2019 / / 0 Comments

Upon arriving back from Disney…again…I needed a great workout.  I did some research on how to make a kettlebell work suck even more , so I can’t take credit for what we did.  Here it goes…

The first round we did all right arm all the way through then the left ( 5 each arm): Merkins with one hand on the bell x 10, straight into one arm rows, then one arm deadlifts, straight into one arm cleans, then into goblet squats x 15, and finally one arm overhead presses.  We rinsed and repeated 3 times.

Round 2 :  again one side at a time for arm movements x 5: cross body cleans, curls x 20, goblet squats with reverse lunges x 10,  American hammers x 25, finally overhead pulls x 10. Rinse and repeat 3 times.

The Finisher:  Swings/ Burpee ladder of 8

1 swing; 7 burpees, 2 swings 6 burpees…you get the drift. We then finished with some Mary and something Hushpuppy called the dirty dog (gonna feel that in my taint).  Lots of sweat angels on the ground today. Great work men!

Rescued

July 15, 2019 / / 0 Comments

All “Pre” Workout activities were covered by Freight @ GasHouse.

YHC was off to bootcamp with Freight as no PainLabbers were present, but was spared this beating when Cheese Head and Sweet Leaf came in hot.

Taking a page from Sister Act’s queue earlier this week, we did a modified form of the Iron PAX Challenge.

50 Squats
40 LBCs
30 Merkins
20 Calf Raises
Lunge Walk 5 Parking Spaces and Back
Colt 45s
15 Tricep Presses
Side Lunge 5 Parking Spaces and Back

Repeat

Then YHC decided to switch it up bit.
50 LBCs
40 Squats
30 Calf Raises
20 Merkins
High Knee 5 Parking Spaces and Back.
Colt 45s
15 Tricep Presses
Side Lunge 5 Parking Spaces and Back

It was 5 till at this point and figured GasHouse would be rolling in at any moment.

We filled in the time with 15 Oblique Crunches each side while we waited.

Time!

Freight and GasHouse took us out…

Watts Up Powering Down…

Crappy Morning

July 15, 2019 / / 0 Comments

Nine PAX, one of which was an FNG, decided to get out in the gloom and put in some work. Since there was an FNG a disclaimer was given, then on to the pledge and a quick warmup of 5 Burpee’s.

 

Mosey over to Central Ave to a point where the road starts a steady downhill grade and get started with a Quarter Pounder.

Sprint 25 yards, perform 25 Merkins and NUR back

Sprint 50 yards, perform 50 Squats and NUR back

Sprint 75 yards, perform 75 LBC’s and NUR back

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

 

Next up was a mosey down Main Street stopping at the three banks along the way for some ATM’s.

Alternating Shoulder Taps x10IC

Tempo Merkins x10IC

Merkins (fast) x10

 

Reverse course and back through town to hill where we started. Still hungry, so we made the Quarter Pounder a double. This round was:

25 Diamond Merkins

50 Jump Squats

75 American Hammers

100 Mountain Climbers

 

Back to the school for 3 rounds of 10 Step Ups, 10 Dips, 10 Derkins and 10 Big Boys. Still had time for a couple of rounds of Mary before time was up.

 

COT/BOM

Discussed a section of the book Uncommon Life by Tony Dungy about how we influence and sharpen the lives of others just by being willing to listen, show that we care and offer advice or examples of similar life experiences. Iron Sharpens Iron extends outside of just F3, you never know how you may influence someone else so work to set an example by living right each day.

 

Announcements

2.0 workout this Saturday at Folsom

August 3rd – Tool Time going away party (RSVP to Sargento)

 

Prayer Request

Friend of Tesla – Jeff Myers (wife passed away)

Friend of Red Ribbon has son battling illness

Mt. Hollywood weekly prayer list

 

YHC took us out.

 

Strong work by all the PAX this morning. Slaw commented that we literally worked the crap out of him, but the guy is a beast and pushed through till the end. I think he was trying to get back at SA for ruining the freshness of the morning air, took a risk, and didn’t get the desired result. This AO has a great group of regulars and if you haven’t posted here yet, give it a try. Tclaps to Tiger on bringing an FNG, John Wharton, now known as Shell Shock. Welcome brother, great work today.

 

I’m Broke

 

No Coupon Left Behind!

July 14, 2019 / / 0 Comments

Thu Yank

Grab a pair of brickpaver coupons it’s time to go shopping!

Warm Up (coupons in hand)

Moroccan Nightclubs x 50

Snow/Concrete Angels x 25

Shoulder Raises x 20

Shoulder Shrugs x 25

Mosey to Garibaldi Realty with your coupons

At every light pole (on your right) on Main St. full squat and shoulder press x 5.   Shoulder Plank  when done at Nichols Cstore.  Didn’t count but i’m guessing 10 total light poles on this parade route..

Recover… cross South Central and on the “hot corner” let’s do 25 donkey kicks for everyone boys!

Mosey 100 yards and partner up at the field of the mysterious camouflage soccer jersey….

Hear that?  Choo-Choo = 5 Burps!

4x Rounds – your partner runs out to the camo jersey does 50 mountain climbers, while other partner is sitting and getting diesel with unlimited shoulder flys with coupons in hand make sure to smile for all the traffic flow :>.  Putting on a show!

Recover…while in the field of the mysterious camouflage soccer jersey let’s do 2x rounds of 40 yard shuttle run sprints with our coupons…..recover and mosey to top of Myrtle Street.  To the stop sign, PAX mosey walk with unlimited front coupon shoulder raises.

From Stop Sign….mosey to Belmont Middle School benches.   OYO and fast as possible 50 dirken push ups but do shoulder push up rather then standard dirken with coupons under hands.   Break into four rounds if need to 20, 15, 10, 5….Shoulder plank when done.

Mosey to Belmont Middle parking lot and partner back up.    Coupons still glued to everyone’s hands.   3x Rounds.  One wall hops up and down on the five foot parking lot retaining wall and partner runs to the “wall of dreamz” and wall sits and smashes out 15 shoulder presses or flys and runs back tags off.

Down the stretch……..Mosey to Belmont Park….on the way stop to get Wet…stay thirsty my friends at water spigot….many PAX passed it up.  Laser focused on next challenge I guess. Impressed.. that’s fine, so on your six PAX.  With your coupons unlimited big boy sit-ups and one at a time let’s go down the pax line, attack the pull up bar.  Do as many as can pull ups come back to big boy sit up line until entire PAX  gets pull up credit.    PAX dominates.

No where else to mosey at this point.  Can only drop in to the newly famous Half Pipe.   Drop your coupons on the ground boys we dropping in shuttle run style.   Therefore, drop in running all the way up to main street stairs, go back get your coupon. Rinse and repeat..   No coupon left behind!

Mosey to the Yank circle it up men

 

Pledge

Announcements

Welcome FNG Kipper!

Prayer

Lots of Wetness Observed after this one!   Way to Grit men!

 

 

 

 

 

Run, Ruck, and Sweat!

July 14, 2019 / / 0 Comments

8 men for the Coconut Horse.

Some ran extra.

Some Rucked.

but all made it to the Coconut Horse.

Warm morning but not to bad.

Prayers up for several in travel and business.

Quiche took us out in prayer.

Gaston

Something Borrowed

July 13, 2019 / / 0 Comments

9 PAX for a lovely morning at Gashouse. The weather was just beautiful. The temperature and humidity were perfect! That lie was even hard to type.  Anyway we didn’t stand around to long. Whoopee, who had been out rucking, had to hit the road but was going to stay for the warmup. Pledge, bye Whoopee! Let’s mosey. Off to the track we went and added in a lap for warmup.

The Thang:

So when I see things I’d like to do I take a screen shot on my phone and when I’m planning a Q I’ll glance back through these sometimes. So this one was borrowed from I think a Whoopee Q from about 2 years ago. Partner up, P1 runs one way and P2 runs the other. When you meetup do 10 booyah merkins. Keep running the same direction you were going but switch and NUR. Keep doing this until you get to zero. It was mentioned when this was done before it was at Sherwood and that track is smaller, yeah yeah whatever!

Once that was complete we tried something I borrowed from the honey badger in fort mill. Bear crawl 30 yds, turn around and broad jump back. After every 5 jumps stop and do 3 burpees. We did the style the recent record setter chose where you put your chest on the ground and hands out to the side. So this really sucked! Calls for an omaha were heard but ignored. I mean I wanted to but I had that moment of clarity that said this is why we are here. If we stop when it gets hard we won’t ever get better! So we did this for 5 rounds. Many were seen lying about the ground once we were done.

So we headed back to the wall at the Scheille for some more work. Walls sits, Mike Tyson’s, more wall sits with foot stomps and hallelujah’s. We finished off with a zombie walk and heard the bells ring as we made the turn in the parking lot.

 

COT:

Announcements- 7/20 F3 dads at Folsom, tubing. 7/21 Tronmoss 5k.

Prayer Request

Moleskin: T-claps to all for the hard push today. I definitely would not have done that on my own. Good to see Gump drinking the koolaid. Roscoe beasted a 7 mile run EC

 

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