F3 Gastonia

Fitness, Fellowship, Faith

Day: September 24, 2019

Return of the MACK

September 24, 2019 / / 0 Comments

In case you haven’t heard, Mack Brown is back as head coach for the North Carolina Tar Heel football program.
Leading up to Saturday as I planned a theme for the workout, YHC had the Friday night game featuring the undefeated Tar Heels against Wake Forest on the brain. The game didn’t turn out as I’d hoped, but why let one loss deter the use of a perfectly good weinke. A subsequent loss to the smelly folks from the mountain top has further lessened my enthusiasm for putting out this backblast. To the best of my recollection, here’s what went on…

Warm-up
SSH x 15
LBC x 15
Merkins x 15
Imperial Walkers x 15

Turn Pain Lab PAX lose to Hipaa

Stop at the flag for The Pledge

Mosey to the Grier parking lot. Stop at cross-walk. Lunge to the road hump. Merkins x 5. Nur to the next road hump. Merkins x 5. Bear Crawl to the cross-walk. Merkins x 5.

Mosey down Burtonwood Dr (left out of Grier parking lot) with a stop at the cul de sac on the left. LBC x 15.

Mosey to the office building on the left. Partner up. Partner 1 runs around the building and back while Partner 2 stays and does AMRAP exercises. Round 1 = Flutters. Round 2 = Squats. Round 3 = SSH.

Mosey to the parking lot in front of Ollie’s. Here’s where the MACK theme comes in. Same partner. Partner 1 runs to the other end of the parking lot while Partner 2 does exercises. After both partners complete exercise, move to next aisle for next exercise.

Aisle 1 = Mountain Climbers
Aisle 2 = American Hammers
Aisle 3 = Crunchy Frogs
Aisle 4 = Kraken Burpees

On the curb in the parking lot. Dips, Mike Tysons, Rocky Balboas, Dips, Mike Tysons, Rocky Balboas.

Mosey to the wall at Ollie’s. Wall sits with shoulder presses.

Mosey to the back of Ollie’s for a jump up the wall, climb through the rail, and bear crawl down the ramp.

Mosey back with two stops for LBCs. One more stop at the bus entrance of Grier for more LBCs.

Back through the Grier parking lot. Stop at cross-walk. Merkins x 5. Bear Crawl to road hump. Merkins x 5. Nur to next road hump. Merkins x 5. Lunge to cross-walk.

Mosey back to the Schiele in time for a trip around the parking lot to help Stroganoff get to 3 miles and 1 round of Mary (Dying Cockroaches).

Announcements
Stop Soldier Suicide 5k
GO Month
Make sure you share Facebook posts from F3 Gastonia for further reach

Prayer Requests
Mayor/Dolph travels
Hipaa family, loss of his uncle
Voodoo, office manager’s father
Time Frame’s dad
911 Stair Climb

Prayer

Glad I finally got this written. Until next time…

Spidey Hustle

September 24, 2019 / / 0 Comments

It begins like this, a week or so out, planning & plotting & tinkering with a winkie that pushes the PAX to muscle failure, delirium and swole. Day in day out, pondering which order to put the merkins and bear crawls. Then, the night before arrives in the blink of an eye, and your left with a rough outline and past experience to pull off a glorious beatdown. And thus was the Spidey Hustle.

WARM UP
Side Strddle Hops 15 IC
Squats 15 IC
Moraccan Nightclubs 20 IC
Don Quixote 10 IC
Monkey Humpers 15 IC
Imperial Walkers 15 IC

PLEDGE

THANG
Bear crawls 2 lines, reverse bear crawl 2 lines
30 sec – Goble Squats
30 sec – 2 armed Swings
30 sec – Tricep Externsions
30 sec – American Hammers
30 sec – Curls

Bear crawls 2 lines, reverse bear crawl 2 lines
30 sec – Goble Squats
30 sec – 2 armed Swings
30 sec – Tricep Externsions
30 sec – American Hammers
30 sec – Curls

Bear crawls 2 lines, reverse bear crawl 2 lines

1 minute – Shoulder Prees squat
1 minute – Dead Lift
1 minute – Tricep Externsions
1 minute – American Hammers
1 minute –

Bear crawls 2 lines, reverse bear crawl 2 lines

1 minute – Shoulder Prees squat
1 minute – Dead Lift
1 minute – Tricep Externsions
1 minute – American Hammers
1 minute –

Bear crawls 2 lines, reverse bear crawl 2 lines

1 minute Squat/Curl/Press

Ab work: Freddie Mercury 20 IC, Flutterkicks 20 IC, American Hammer 20 IC
Peter Parker 15 IC, Parker Peter 20 IC.

1 minute Squat/Curl/Press

Announcements: JJ 5K, Tuna Run,
COT: Watt’s Up, Lift up Clavin for 25 years of bliss.

Run for the Potty – Number Two

September 24, 2019 / / 0 Comments

In honor of week 2 of Run for the Potty to help raise money for the F3 Gastonia sponsorship of the Rotary Club Chili Cook-off, we ran.

The Pledge

The Mosey – To Martha’s and back. Don’t think anyone saw any Sambriches.

The Announcements (which were so long ago, they probably don’t matter)
“The runs coming up” was how it was phrased. Pretty sure the PAX meant the Memorial Stair Climb, Stop Soldier Suicide 5/10k, JJ 5k, and Ragnar. However given the theme was Run for the Potty and a chili cook-off, you still have to snicker at that.

The Prayer Requests
Lynn Helm family
Breaker Breaker – lost family members
Abigail – Gastone’s goddaughter
Huckleberyy

The Prayer

Until next time…

The Wrath of Freight…and the Reaping

September 24, 2019 / / 0 Comments

About a week ago, I asked freight if he knew how we could see the Q schedule as my team up hasn’t been working (possible operator error).  This happened to be shortly after he took the backblast and Q for someone at Crossroads that didn’t show and raised heck because no one was there at the workout location at 6:30 to welcome any FNGs who may show up.  I knew I had the Qsource and typically take the Q on the same day, but I wanted verification.

When I showed up, there were some pax ready to go and this was at 6:15ish.  At 6:25, everyone was standing around.  I cut everyone loose and spoke with Hacksaw for a minute or two.  There were eleven men not getting in any EC or anything and everyone was waiting until 6:30 to take off.  So it appears, Freight and his constructive sarcasm struck the right cord/nerve.  The takeaway is, even though this is a voluntary deal, if you take the lead, be the leader….or beware the wrath of Freight.

The calm before the Storm

September 24, 2019 / / 0 Comments

We never know what we will face, but we can prepare ourselves if we want to go pro.

Here is how it went down at the Storm.

0529:  Dolph told me to start early.  First exercise is SSH x 30 IC

Merkins x 15 IC, LBC’s x 15 IC  Squats IC x 15

Mosey to the side of the school outside the weight room for Jacob’s Ladder.

Bobby Hurley’s on one side, Big Boy situps on the other 1-10, 10-1

Mosey to the baseball bleachers

Three sets of the following:  Step Ups 10 each leg IC, Box Squats, 20 OYO, 50 calf raises.

Lunge walk 50 steps, mosey to find TopHat.  TopHat gives us the green light so we descend to the lower parking lot.

Plank for the six and YHC asks about gratitude.  Families, Kids, Jobs, Health, Fitness,

Next Exercise:  Burpee Broad Jumps at each parking space, mosey to lower lot

GodFather Zombie walk, (2 lunges, one squat) to the next lot

Next exercise, Plank walk on the curbed parking island  all the way around.  I had more to do but time was running short so we circled up for “Nickels and Dimes”.

5 burpees, ten squats-repeado  (Most likely got 4-6 rounds)

Return to start for Mary.  T-Square paid respects to his heritage by calling Appalachian Americans.  TopHat called Moroccan NightClubs.   Dolph snuck in 5 burpees OYO after time expired but we obliged him anyway.

Pledge of Allegiance

Announcements:  JJ5k In Stanley this Saturday at 0900.  5K trail run for charity to benefit East Gaston.  Ragnar the following week.  Need Q’s for the Storm (see Breaker Breaker)

Radar and Wetnuts will be doing the Iron Pax Challenge this Friday at 0530 at New Hope Elementary (Bring a coupon)

Prayer Requests:  Lyn Hamm and her husband who is starting a new job.  Those on IR, Broke’s sister in law with a recent breast cancer diagnosis, Dolph’s brother can use prayers, A mother in law, and Def Leppard’s M’s surgery this week.  Keep the Nantan, Stroganoff, in your prayers.  He is dealing with sinus issues and we need him healthy.

Moleskin:   I had forgotten that I had the Storm Q until I looked at my calendar last night.  I was immediately excited since I don’t usually do Tuesday’s as part of my routine.  It is a great AO with lots of space.  It was good to see many of the familiar faces and some new ones who make Tuesday’s part of their fitness schedules.

If you are interested in the Whetstone program, please let me know.

Please consider donating to the Rotary Pavilion bathroom project.  We will reach our $1000 goal but we need your help.  Please donate to any site Q and YHC and his designee’s will collect this week.

 

AYE!

Hingle McCringleberry

September 24, 2019 / / 0 Comments

5 PAX made it out to Folsom this morning to get in some work.  It was a perfect morning with the stars a shining and the projector set up for some ab work and laughter.

Warm up

  • Moroccan nightclubs
  • Don Qs
  • Cherry pickers

The Thang

  • Set 1 – Scott Sterling – Volleyball
    • Alternating 10 dips and 10 squats
    • Mosey to end of lot and back
  • Set 2 – SNL Dysfunctional Family- “I drive a Dodge Stratus!!”
    • Alternating 10 Imperial Walkers and 10 Lunges
    • Nur up the hill mosey around and back
  • Set 3 – Key and Peele – East West College Game
    • Alternating 10 LBC’s and 10 American Hammers
    • Mosey to the end of the lot and back
  • Set 4 – SNL Matt Foley – Van Down by the River
    • Alternating 10 dips and 10 squats
    • Mosey to end of lot and back
  • Set 5 – Key and Peele – Substitute Teacher
    • Alternating 10 Imperial Walkers and 10 Lunges
    • Nur back up the hill mosey around and back
  • Set 6 – Scott Sterling – Soccer
    • Alternating 10 LBC’s and 10 American Hammers
    • Mosey back to start

COT

Prayer Request

  • Bedpan
  • Rockabilly’s mother

 

I hope everyone enjoyed it as much as I did. Always an honor to lead.

Big Pappy

 

Past Workouts

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