Fitness, Fellowship, Faith

Month: February 2020 (Page 9 of 10)

Just another Tuesday

14 PAX showed on this Tuesday to put in work.  It went like this:

Warm-Up:

SSH X 20 IC

Don Q’s X 10 IC

The Thang:

The 555 Standard – https://wodwell.com/wod/the-555-standard/

Since we are now 16 minutes in let’s mosey….

We ran for 1/2 mile and circled back to the playground to complete the rest…

50 Pull-ups

100 Push-ups

150 Squats

Run 1/2 mile back to the flag

Let’s finish with Triple Nickle

5 Mike Tyson’s, burpee in the middle, 5 Tiger squats, burpee in the middle X 5 Rounds

TIME!!

 

Strong work by ALL that posted!!

COT:

This is the verse of the week for me…1 John 1:9 – If you confess your sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness.   This is a reminder that we need ALWAYS ask for forgiveness of our many sins when we pray.  It’s so easy to be thankful and ask for the Lord for help but remember that we sin everyday and are fortunate that he gave his life for our sins.

It’s always a pleasure getting the opportunity to lead.  Strong work by everyone that posted today!!

Announcements:

2/29 – Rooster

3/21 – 5 year Convergence for F3 Gastonia @ Martha’s

3/21 – Shooting guns somewhere

*I’m sure I missed something so check Twitter and Slack

 

Until next time Pizza Man is OOOOUUUUUUTTTTTT!!!

Folsom Monsoon

Warm up

25 SSH IC

25 Imperial walker squats

25 merkins

10 Burpees

mosey to the flag stopping at each pole:

Pole 1 10 diamond merkins

Pole 2  15 wide arm merkins

Pole 3 10 diamond merkins

Pole 4 15 wide arm merkins

Pledge at the flag

Under the walkway we done two continuous rounds  of:

25 mountain climbers

25 Peter Parker

10 merkins

Mosey to the side of the building

partner up

partner 1 workout

Partner 2 ran around the small median

100 Australian shoulder taps

100 Australian mountain climbers

100 wall sit air presses

Mosey to the small triangle

1 burpee bear crawl to the next point

2 burpee bear crawl to the next point

3 burpee bear crawl

4 burpee to finish it off

mosey to the big triangle

5 diamond merkins 5 squats

10 merkins 10 squats

15 wide arm merkins 15 squats

We walked to the bottom of the hill there at the triangle and we done sprints to the top and jog back down as soon as you touch the bottom sprint back to the top. We done 3 rounds this really got the heart rate up.

We walked  to the first light pole going towards the shelter. We done 3 burpees 5 squats then line up and sprint to the next pole for 4 burpees and 5 squats, Line back up and sprint to the next pole for 10 squats.

At this point I’m thinking we’re close to being done but we have time for one more round. We head to the bathrooms partner up

100 dips

100 squats

100 incline merkins

Partner 1 workout

Partner 2 run down the steps to the dock and back up. It worked out pretty good.

We finally took it back to the start to finish up. It was great getting out there to lead again since I been sick. It was a great way to get my body back going and I can thank F3 and the F3 brothers for that!

Prayer request

Wichita’s dad is coming home!

Round Ups M

Each other

Verse of the week
“Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.”
Ephesians 6:4 ESV

Hope y’all have a great day brothers!

ROUND UP

 

 

Run for Today

10 PAX showed for a mosey on a mild January morning.

We said the pledge.

We moseyed the New Hope route in reverse.
Armstrong Park Rd. to Armstrong Park Dr.
To New Hope To Lee To Perry.
To Armstrong Park Rd.
Back to The Pub.

We shared announcements:
Send info to Watts Up who is building an F3 Gastonia PAX database
3/21 5 Year Anniversary Convergence

We shared prayer requests:
Helm family
Sickness/Illness
Gumby recovery

Verse for the PAX: James 4:14
Why, you do not even know what will happen tomorrow. What is your life? You are a mist that appears for a little while and then vanishes.

Seems like there has been a lot nationally and locally within our F3 Gastonia family lately that reminds us that each day is a gift. Enjoy it today with the ones you love because you can’t get it back tomorrow.

Prayer to take us out.

Until next week…

Scavenger Hunt @ Labyrinth

YHC was fresh off of a Q at The Storm and was trying to bring something fresh/different. So here goes.

0530 hits with 6 joining the Q. One coming off EC and another a Kotter that hadn’t posted since summer.

A short disclaimer is given and we do 18 MNC IC.

After that, the first clue is provided to the PAX:
“Mosey to Turtleman’s favorite jumping off spot.”

Upon arrival, the following was assigned:
2 Rounds of:
Broad Jump to Light Pole
Return to bottom and perform 18 Big Boy Sit-ups

2nd Clue:
“Mosey to the only place you can Bank on there being a Hole

There we knocked out the Pledge and did 2 rounds of:
18 Step-ups
36 Rocky Balboas

The PAX having picked up on 18/36 numbers were trying to figure out the significance. Lots of good ideas, but none correct thus far.

Clue 3:
“If this place wasn’t there, Martha’s would be an unkempt mess. Also, one of TimeFrame’s favorite places to start a workout.”

Here, 2 rounds of the following were done:
18 Flutter Kicks IC
18 Jane Fonda’s each leg
36 LBC IC

Clue 4:
“While most times this placed is Automatically Zoned out, let’s mosey and stop there.

To keep the heart rate up perform 2 rounds of:
36 SSH
36 Plank Jacks

Clue 5:
“While we all know construction has been Ramping up in the are, the work seems to be Behind on the Planet Fitness. You know this is one of Watts Up’s favorites.”

Upon arrival, we found a truck with some guy asleep, so we continued on a bit and instead of Bear Crawls and Squats, YHC adlibbed 2 Rounds of 18 Merkins and 18 of something else.

Clue 6:
“There is a Lion of a Parking Lot nearby. If there is a good spot along the way do 36 calf raises each of Watts Up’s ways. Then onward”

After knocking out the calf raises, Howling Monkey was called with High Knees.

Clue 7:
“Given this is Clavin’s AO, it must be time to return to sender.”

Along the way, YHC realized there was time for one more:
“This place may be finger-licking good, but some of their nuggets are granite”

After everyone had a nugget 2 rounds of:
40 curls
18 tricep presses

Return your nugget and proceed onwards.

There was still a little time left, so Clavin and JJ lead a little Mary.

Time

If you don’t know the answers to all of these clues, come out to this AO or SandLot…

Somewhere along the way, the PAX observed that most scavenger hunts had a prize and wanted to know today’s. At the time, the answer given was the 1st F – Fitness. But in writing/reflecting the prize is F3 – Fitness, Fellowship and Faith.

Now, as far as the 36 number…
Today is the 5th day of February and there were 31 days in January…

This morning’s verse comes from Romans 8:5
“For those who are according to the flesh set their mind on the things of the flesh, but those who are according to the Spirit, the things of the Spirit.”
A reminder to keep your mind/focus on Jesus and His word. Do not get wrapped up in that of the world.

Announcements:
Convergence 3/21 Martha Rivers 0700
2nd F Shooting 3/21 Allen Tate’s 1200
GoRuck Training 2/8 GasHouse 0600
Whoopee’s Polar Plunge

Clavin took us out in prayer.

Thanks to all that participated. Great to see Drone out again.

Watts Up powering down.

Men on a pole

9 showed at Folsom on Saturday at 0530 for some Goruck training. Thanks to Roadie we had a piece of telephone pole  to use for practice.

Warmup: We don’t need no stinking warmup!

The Thang:

PT-2 min amrap of merkins then situps

Let’s ruck carrying one sandbag and the pole. Off to the parking lot at the college we went.

At the parking lot we partnered up. P1 does mtn climbers while P2 farmer carries both rucks to the other end of the parking lot. P1 then runs to P2 get the bags and they reverse roles. We did this 5 rounds.

Let’s ruck some more. Around the college to the parking lot near the auto garage.

20 ruck thrusters then speedruck to the end of the parking lot. Switch the bag to your front side and speed ruck back. Each round drop the thrusters by 5. This sucked!!!!!

Let’s ruck some more.

Stopped off at the Ag Center building for some team assessment PT. 1 minute butterfly situps(40 to qualify). 1 minute hand release merkin(30 to qualify), 1  minute clean/squat your ruck(during assessment this would be an 80# sandbag min of 15 reps)

At this point we made our way back to meetup with the bootcamp and COT.

 

Post Super Bowl Workout

Better show out than I expected for a post super bowl workout.  Great job to all there and thanks for the turnout!
Pledge
Warm up
Workout begins….
Short mosey to the front of the school and then followed by a lap
10 Burpees

Lap, 20 Squats, 10 Burpees
Lap, 30 LBCs, 20 Squats, 10 Burpees
Lap, 40 Side Straddle Hops, 30 LBCs, 20 Squats, 10 Burpees
Lap, 50 Merkins, 40 Side Straddle Hops, 30 LBCs, 20 Squats, 10 Burpees
Lap, 1 min Flutter Kicks
couple laps and then worked back down the ladder of exercises above with 1-2 laps in between each sequence
Mosey back to our normal starting point
Finished out last couple minutes with exercises from the group…. foot shooters, American hammers, and dead cockroaches
Announcements
Ax Throwing -Feb 21st?
Convergence – March 21st – 7am – Martha Rivers
F3 Guns – March 21st afternon – Allen Tate’s Place – Reach out to Whoopie
In 2 weekends? Lake Wylie Fia F3 Workout?
Name o Rama
Closed out with Prayer

FAMILY WORSHIP/DISCIPLESHIP

Ephesians 6:4 is the verse for the week.

“Fathers,  do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.”

All threw the Bible God makes it clear that it’s the mans responsibility to lead/shepherd or pastor his family. With statistics showing that 75%-85% of kids that grew up in church leave the faith after only one semester of college, then something must be missing. If their only getting a couple of hours a week at best of Bible teaching at church and very little if any at home it’s not the churches fault. Just like the first F in F3, if we only post once a week do we really expect to improve our fitness? So it is if with family worship, if we go at it aimlessly without intentionality there will be very little if any growth spiritually in our families.  Men  we will have to answer for how well we shepherd. This is our greatest calling, not how good our kids are at sports, how smart they are, or how popular they are. These things are not bad in and of themselves but if we place more emphasis on them than we do our own personal holiness and leading them to the Cross of Christ then we have failed them.God never commanded any of us to raise the next Kobe Bryant, Derek Jeter, or a super star athlete or scholar or to have their on hunting and fishing show. No, He commanded us to teach his word to our children DILIGENTLY! Deut. 6-6:7.

Men let’s fight for our families, because the devil sure is!

Men I pray for you all daily and thanks for letting me lead!

YOU CAN CALL ME CAL

I tend to sometimes feel like Paul Simon and hear the trumpet blast for You can call me Al …. all too often ( Watts Up always catches it and we have a great laugh) as pax will use whatever secretary their system uses whether Google, Alexa, Siri, Dummy, Fool, Goober or Gomer … it always will auto correct your words especially for Clavin ,,,, it becomes Calvin! Voodoo sent out a pre announcement for my Q today inevitably getting the above said.
Arrive a few minutes early to set up finding all huddled in vehicles ?!?? It’s only 65 degrees outside? I did however find us a new mascot of a frog and contemplated renaming to Bull Frog, but I tend to catch Hell on moments like that … so…
Set up my stations, set up music and await time to start…
Begin by welcoming all to the new south where the weather is what ever you want!! Only last week we were bundled in 3 layers and heavy gloves and toboggans … now?!?? Shorts ?!? Ok
Pledge
Let’s begin like Voodoo last week with stretches …

downward facing dog into cobra and stand up

next

Don Q IC x 11

IW IC x 11

merkins IC x 11

significance of 11 …. none lost track on first exercise count where I thought to end on 10 and stopped at 11 … oh well

stations … did not matter how many showed whether 1,  3, 5 , 10 or 30

timer would be the bucket brigade ( kitty litter tubs filled 1/3 full of ( yes … clean ) sand take down to end of drop off area nearest flag pole and bag ( some would shrug whilst moving, others tried holding tubs high …. hell I even forgot once to pick up when it was my turn …. oops q fail!

jump rope

band ( use around pole, back, under leg (s) and pull upright)

2 dumbbells   (10 lbs)

kettlebells or block

slam ball / light exercise ball with handles and single

weight to use as steering wheel (Hipaa fav)

finally we had an interesting station that was left for interpretation …. 2 blocks and a piece of 4×4 wood about  5 feet long …. I laid the wood thru uppermost holes in blocks to make an impromptu barbell ( heavier than we all expected) but you can attempt to lift or balance on this or change  to whatever you envision …. indeed today’s exercises we’re told to all to be you against you only … either you can challenge self to whatever exercises you wish to either vary it up or work only one muscle group …. all your choice !!!!

this last station was most fun to watch as the group each pax in turn challenged selves to either lay beneath and chest press , Oscar showed us to bend over and lift one side and drop over and over (nice), Dry Rub was the one to begin us all pressing and he also tried to balance as did I and squatted on top but the award goes to Spider-Man who lifted this and with one hand balanced on 1 finger and twirled this all while doing jumping jacks … I wish I videoed… it was like Harlem Globetrotters were present!!! Amazing stuff to say the least!

we ended with Thunderstruck … I ambitiously chose flutters and for every Thunder …. heels to Heaven ….. nope! After 1 minute changed to American Hammers , then called on each pax for an ab exercise… obliques and 2 others I can’t remember

And the music today was CLUTCH …. if you’ve never heard them ….do …. they are not in any radio rotation not because of language or other … but they are awesome …. Spider-Man checked them out in 92 ( I think he said?) in Ohio at a small venue … lucky!

announcements for March 21 all day F3 events 5 year anniversary and later shoot a thon at Tates

prayers for cashier at QT (Saturday night bunch of thugs left bar and trashed store and beat someone up at gas pump and threw bottle at the cashier)

shooting victims on Greyhound bus and at Texas A&M

read prayer from Prverbs30:5 Every word of God proves true, He is a shield for those who take refuge in him.

 

 

A Lil’ Schoolin at The Storm

As this YHC first Q at this AO and with only a handful of postings, there wasn’t a whole lot of experience to draw on. Also, YHC has been trying to improve his cardio game, and there are some races upcoming, so wanted to try to cover some distance. Drawing inspiration from a recent Ricky Bobby, this is how it played out.

YHC arrived early and taped the weinke to the wall, much like Martin Luther did with his 95 theses.

0530 arrives to find 11 have joined YHC with 2 coming off of EC. None are FNGs. We knock out the Pledge and a minutely short disclaimer is given before we set on a mosey around the parking lot to end up at the school.

Alas, my weinke is no where to be found. So YHC heads back to the truck for the electronic version. Expecting to have 11 in tow, YHC was surprised to find only Dirt in attendance.

We complete the retrieval and return to find most of the PAX where they were left, while others were searching for the missing paperwork. Shout-out to Virus for locating the missing weinke, so now we can get started with school.

Here is the concept. Do the 1st grade work, mosey 1 row. Repeat 1st grade work and do 2nd, mosey 2 rows Repeat 1st & 2nd, do 3rd, mosey 3 rows. Repeat 1, 2 & 3, do 4, mosey 4 rows. Repeat all work for graduation and run entire parking lot. Once you graduate Elementary, wait on six and then repeat for middle, repeat for high, etc.

1st Grade – 2 Burpees
2nd Grade – 10 CDDs
3rd Grade – 15 Bobby Hurleys
4th Grade – 20 Crab Position Heel Touches
Elementary Graduatiom
5th Grade – 3 Burpees
6th Grade – 15 HRMs
7th Grade – 20 Step Ups (10 per Leg)
8th Grage – 25 Plank Position Knee Touches
Middle Graduation
9th Grade – 5 Burpees
10th Grade – 20 IWs
11th Grade – 25 Plank Jacks
12th Grade – 30 Squats
*Note: For the sake of time, all moseys in high school were 1 row.
Unfortunately we ran out of time and were not able to actually graduate, much less get into the college level work that was prepared. We did have time for Anchorman led Am. Hammers to close us out.

This morning’s verse comes from Philippians 2:4:
“do not merely look out for your own personal interests, but also for the interests of others.”
This is reminder we are to live 3rd. Always be looking to how we can be more like Christ and let people see Him through each of us.

Announcements:
Gastonia Area 5 year anniversary/convergence. 21-Mar at Martha Rivers 0700 – 0930ish. See PreBlast.
2nd F Shooting Event – 21-Mar at Allen Tate’s 1200-1500. RSVP to Whoopee. See PreBlast.
GoRuck Training 08-Feb at GasHouse 0600. HIPAA with the Q. Don’t wear your good clothes/shoes.

YHC took us out in prayer.

Moleskin:
I really appreciate the encouragement and push from the PAX. I am trying to accelerate. I have been trying to get 3 miles in a 45 min bootcamp. While today was the closest yet, the carrot yet remains.

It was an honor to be given the opportunity to lead.

Watts Up powering down.

If you don’t use it, you lose it.

Warm up:

  1. Don Q x 10ic
  2. SSH x10ic
  3. Fire Hydrants – 3 w/ pause 3 quick (keep back and heels straight)
    1. Out to side bent
    2. Out to side straight
    3. Rear straight
  4. On 6:
    1. Single leg lifts 3 w/ pause 3 quick
    2. Double leg hip lifts
    3. Single leg hip lifts
  5. Wall Drill for Dorsiflexion

Mosey to Field:

  1. Heel to toe walk
  2. Heel Walk
  3. Toe Walk
  4. Nur – Toe to Heel Walk
  5. Squat Walk
  6. Lateral Squat Walk
  7. Skips
  8. High Skips
  9. Power Skips
  10. B Skips
  11. Straight Leg Bounds
  12. Thigh Pop Bounds
  13. Alternating Bounds
  14. Double Broad Jump
  15. Triple Single Leg Jump
  16. Single Leg Bound to Lateral Bound, Land on Single Leg (all same leg)
  17. Sprints w/ acceleration zones

Mosey to Flag

COT

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