F3 Gastonia

Fitness, Fellowship, Faith

Month: March 2020 (Page 6 of 9)

Ruck workout at The Yank

March 8, 2020 / / 0 Comments

7 showed up on a beautiful Saturday morning to get stronger.

We started with a 1 mile ruck to the basketball courts.  Once there 5 ruck pushups then bear crawl around the outside of the basketball courts. Next we lined up on the baseline then lunged across the basketball court stopping at half court for 5 ruck push ups.  Once to the other side 5 ruck push ups then bear crawl back to where we started.

We then gathered up the 40 and 60lb sandbags then rucked to the soccer fields.

We started in the corner of the large soccer field and completeed

20 pushups

20 4 count flutter kicks

20 ruck thrusters (Omaha to hold pack overhead for 20 four count for last 2 rounds. YHC almost through is back out in second set.  Tiger did all 4 with thrusters)

20 Ruck on squats

1 lap around soccer field as fast as you could

Tiger really crushed it during the lap.  I think he ran the whole time.  I will take credit for this because I think I fueled his fire when I told him he wasn’t tough enough to do the workout at the 2nd F event the night before.  Haha

With this pain completed we gathered the sandbags and headed back to the middle school.  We had almost made it back to the middle school when we notice smoke and sirens, so we detoured to check it out.  Come to find out there was a house fire across the street from middle school.  It looked like the fire department had it under control, so we did not have to form a bucket line with our F3 training.  We rucked the remaining block ending at the middle school track.

 

With Rucks off 100 pushups and 100 4 count flutter kicks.  It was at this time Freight decided to steal the Q and break the exercises up going back in fourth between to 2 exercises.  For me this still did not help.  It sucked and Freight was making all kinds of crazy noises.  We then took a lap around track.  The boot camp guys showed up with Big Mac as the Q.

We ruck up and then head to the cement platform in the park.

3 rounds

5 ruck push ups

10 Monkey Humpers

25 Squats

Ruck up the hill.

With about 3-4 minutes to go we rucked back to the Fighting Yank and met up with boot camp guys for COT.

Thanks for the opportunity to lead.  See you in the gloom.

“Shitster Act”

March 8, 2020 / / 0 Comments

10 showed at Folsom this morning  for the bootcamp beatdown.  We had 1 lone runner, Allen Tate, who put in an impressive .25 mile run, nice work 🙄.  No FNGs, time to work!

Warm-up:

Grass Pickers, Hillbillies

 

The Thang:

Short mosey to the tennis courts.  Everyone is instructed to line up on the side of the first court.  First exercise called here is some sort of jacked up version of Route 66.  Start with 11 Mike Tyson’s, run full length of all courts, stopping halfway to do 2 Burpees, continue to far end for10 Big Boys.  Then return to start, stopping again at halfway point for 2 Burpees. Then perform 10 Mike Tyson’s, run, 2 Burpees, run, 10 Big Boys, run, 2 Burpees, return to start. Continue this cycle all the way down to 1 Mike Tyson.  In all we completed 66 Mike Tyson’s, 44 Burpees, and 110 Big Boys. Nice work men!

 

We stayed on the tennis courts for the next excercise, starting in the first corner at the entrance.  Exercise called here is 7 of Diamonds.  7 exercises are called.  Start with one exercise at each corner, then move to the next exercise at each corner, etc..  Went like this:

7 Burpees at each of the 4 corners

14 Merkins at each corner

21 Mountain Climbers each corner

28 Flutter Kicks each corner

21 Monkey Humpers each corner

14 Squats each corner

7 Burpees each corner

 

With some time left, we remained on the tennis courts to finish it out.  Pax line back up on side of first court.  Next exercise called here is to be completed as quickly as possible, and to push yourself to the end. Circuit of 5 exercises called.

5 Burpees

5 Tuck Jumps

5 Little Gumby’s

5 Hand Release Merkins

5 Sprints (sprint length of 2 courts 5 times)

We had time to complete 3 rounds.  Nice work on this one men.  Going from the exercises straight into sprints definitely is a gasser!!  Time is about up, head back to flag!

Appreciate the push today from all.  We got in around 3 miles on the tennis courts, with 115 Burpees, and a lot of other reps.

Announcements:

See events from website

Nameorama

Prayer request

 

Honor to lead today men.  Great group of HIMS representing today.  There was mention of changing my F3, but I’m not really sure how this come about.  I guess you just had to show to know.

 

Sister Act

 

Fastest Murph in Gashouse History

March 6, 2020 / / 0 Comments

I took the Q over for Pockets who couldnt make it. The rain blew in about an hour before the workout so I knew it would be a light crowd, but at 5:30pm I was the only person at Midoriyama. I hate you guys missed the best workout I’ve had in years.

Warmup – NONE

Thang-

Decided to do a Murph. I murdered it, too bad i forgot my watch. Both miles were under 6:00 easily, I did the pull ups straight through. Completed it so fast I decided to just do another for the heck of it. This one was a lil slower, maybe 6:15 pace and I had to take a break during the pull ups but oh well. I’m sure I still did it faster than Pizza Man has ever done a Murph. It’s really too bad no one was there to see it. It was a great day!

A morning grind

March 6, 2020 / / 0 Comments

9 Men showed for a Gastone Q, fun was had.

The Thang:

20 SSH

Mosey to railing.

Everybody get up on the rails feet also on the top bar. Top guy bear crawls to the bottom. We did one set.

Mosey, South on South.

Stop at McQuitter’s Wall. 20 Dips in cadence, 30 Squats, 10 Wall Jumps. Then 15, 30, and 10, Then 10, 30, and 10. (Watts Up, took a hard fall on the Wall Jumps. I hope he is ok later. He should be sore.)

Mosey left on 2nd.

Lunges 20 yards. Then backwards Lunges 20 yards.

We stopped a the railing for some laying down pull ups 10, run to the end of the white fence for 1 Merkin. 11’s. (Dangerous road hazard, everyone survived.)

Some guys finished early and did some Flutter’s.

Walked across the street to the 1st landing before the stairs. 30 Monkey Humpers, 30 Squats, then 1 calf raise on first step, 2 on second, we made it to the 12th step.

We arrived at the second landing for 30 Monkey Humpers, 30 Squats, then back to the next step starting at 13, then 14, all the way up to 19. Arrived at the top for 30 Squats, 30 Monkey Humpers.

Mosey up Oakland street very poor sidewalk.  Continue Mosy while some guys got ahead of me. Quickly change direction to take back control, which worked.

Once in parking lot, backwards run back to finish. Then we went back and picked up the 6.

The Moleskin:

Great group of guys out today. Best form I have seen in a while from the a group of guys out. Form matters!

As the temperatures get warm try to get your F3 shirts on when you go to workouts. Advertise and grow anyway we can do it. Spring is a good time to get people back out or new Sad Clowns to join us. It’s time that we make this double the size in Gastonia.

We had announcements. Convergence, Mt Mitchell, some other things. I don’t remember.

Prayers out to all that are in need and there family members. The storm is coming or you are in the storm, it’s really just how you prepare for these challenges in life. Sometimes that is not enough and then we have all our brothers out here to lift us back up.

As always it’s an honor to come out and Q. Thanks for being there.

Gastone Out!

 

 

PreBlast – Operation “Grumpy Old Men”

March 5, 2020 / / 0 Comments

Calling all PAX…

F3 Gastonia is launching a men’s walking-only workout and we would like your support of this historic event! Officially, we will launch this new workout on Saturday, March 28 at 7:00 AM. We will meet in the parking lot of the Schiele Museum on Garrison Blvd at the same time as Gashouse and Pain Lab. We will un-officially get started this Saturday, March 7 (same time and place).

What started five years ago as a single weekly bootcamp-style workout on Saturday mornings has grown to over 20 different workouts throughout the week across Gaston County (see these on our website). All these workouts meet different exercise needs from strenuous low-impact activities to running/rucking to high-energy bootcamps – and the upcoming ultra-high-impact Annihilation workout.

This will be our first workout dedicated to walking – targeting men that do not participate in our more rigorous workouts, but still want to benefit from regular fitness and fellowship, which are core to F3.

As a guideline… we are saying that if you can walk a mile (of a few laps round the track), your qualified! The F3 Credo says, “Leave no man behind, but leave no man where you find him.” We have a unique opportunity to increase the impact we have in our community.

What is needed?

  1. Spread the word! If you know some seasoned men looking for light exercise and fellowship – or some FNGs or Kotters really struggling on the IR list… make sure they know about this.
  2. Let us know! We launched an email campaign last night to reach out to this new segment of our community and will send out weekly reminders until the launch. Send Bandit any email addresses, we’ll add them to the list.
  3. Join us! Come walk the walk and talk the talk (mumblechatter). Join us one Saturday to share the real F3 experience with our FNGs. Not sure you’ll get a great workout? Remember – it’s you vs. you… only difference in walking and rucking is the weight you add in your pack! #justsaying

Any questions… let us know!

Respect,
Linus & Bandit

RUCK IT

March 5, 2020 / / 0 Comments

Met at Snowballs

Pledge of Allegiance

Packs on and we’re off for 3 mile ruck; down Robinwood past Harris Teeter and on through country club area; up to back of Robinson Elem and over to Robinwood and turned for Snowballs to finish up.

COT – announcements; prayer request for Matthew (friend of VooDoo) and Dry Rubs M.

Dry Rub said a prayer for the PAX to complete our workout.

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