F3 Gastonia

Fitness, Fellowship, Faith

Month: June 2020 (page 1 of 10)

We Got to Mosey to Martha’s

In case you haven’t been paying attention lately, there is a lot going on in the world. YHC has been involved with a project with work that has added to the stress. Posting in the gloom has been an escape, even if only briefly, from the chaos in the world.

After what had seemed like an already long week, YHC showed up at The Pub on an otherwise wonderful Thursday morning to find several PAX already gathered with a couple more yet to arrive. With six of us ready to go, we said the pledge, and YHC called out the route for the mosey. As the route was laid out to Martha’s and back, YHC could tell that the proper energy from the Q was lacking. It seemed to be an attitude of we “have to run to Martha’s and back.” YHC caught himself and said for anyone still close enough to hear that we “get to run to Martha’s and back.” In my mind it was only one word, but it made a world of difference. Nobody was forcing us to do this. As we ran, YHC thought about the blessing we had to be out there running. Not running from danger, but running to make ourselves better. Running because our brothers were out there, and we didn’t want them to be out there alone. Sometimes it takes a 0530 mosey to help get your mind in the right space.

We all ran. We all pushed the rock. In some way, we all got better.

Announcements
Annihilation at Folsom (whoops)
PT Test – Gashouse 7/18 – there are run/ruck/walk options
A couple of AOs looking for new Site Q leaders (including The Pub)

Prayer Requests
Our Nation
Clavin’s M
Sister Act’s 2.0
Round Up’s family
Huckleberry

Prayer to take us out

In the days since the Mosey to Martha’s, one of my daily devotions was from Hebrews 12. Verse 1 talks of running with perseverance so it seems appropriate to include that in a BB from a running AO.

1 Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, 2 fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3 Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart.

If you are reading this and going through a struggle right now, don’t give up. As these verses say, fix your eyes on Jesus. No matter how bleak the circumstance, don’t grow weary and don’t lose heart. You’ve got a God that loves you and a group of brothers that are there for you at any moment.

Until next time…

I hate chaulk!!

The Yank 6/5/20

Mosey up to the front of the school. Warm up all in cadence. 15 for 15

15 x don quiotes.

15 x SSH

15 x cotton pickers

15 x toy soldiers.

15 x hill billies

15 x shoulder taps

15 x CDD

15 x mnt climbers

15 x LBC

15 x Moroccan Night Clubs

15 x freddie Merks

15 x American hammers

15 x imperial walkers

15 x step ups

15 x dips

Mosey to the bottom parking lot behind Sammy’s  for some chalk work. 20 min. of work here.  Do an exercise and run a lap.  Move on to the next exercise and run again.

15 x calf raises

15 x American hammers

15 x seal jacks

15 x merkins

15 x SSH

15 x squats

15 x mnt climbers

30 sec plank

15 x Peter Parker

15 x Pretzel Crunch

15 x Butt Kickers

15 x 1 Leg Dead lift. Each leg.

30 sec Low Plank

15 x Hillbilly

15 x Overhead Claps

Mosey to the Airline St, sprint up hill. Then line up for Route 66

Squat

Nola Ryan

Merkins

Lunges

The Kitchen Sink

I wanted to try and hit just about everything with a workout…mission accomplished. Here it goes

Pledge

Warm up:

Imperial walkers x 15

Arm circles x10 F/B

Merkins x 15

Windshield wipers x 10

Ab hollowing hold

The Kitchen Sink: 2 rounds

Swings: 25

Curls : 25

Squats : 25

Renegade rows: 15 each side

Step ups: 25 (count R only)

Shoulder Taps x 25

Upright rows: 25

Mountain climbers 25.  ( R only)

Chest press: 25

Squat curl press x 20

Suckage: I had the pax each pick a number between 1-10  and used these and little tasty nuggets at the end!

1 Bobby Hurleys x 20

2 CDD x 20

3 Corkscrews x 20

4 Mountain climbers x 25

5 30 second Rest

6 Hand release Merkins x 20

7 SSH x 40

8 Derkins x 15

9 Burpees x 10

10 calf raises x 25

 

The last few minutes we did some Mary

Prayer Requests: HIPAA, COVID, and The world

 

 

Man’s Best Workout

Welcome to Bulldog!  It says “Gear” on the site description, but it’s whatever you want to make it.  Here, we just tend to work more on muscles on the bone versus in the chest.  But, why not both?

I asked for the Q Monday night, knowing that I would be in town the next day.  Voodoo said cool.  During COVID, Tuesdays have been leg days, after Monday chest/triceps.  Since I went to the excellent Tsquare Q Monday, why not wrap both in at Bulldog, and give the guys a full-body workout?

Disclaimer

Playlist selection trivia – guess the connection

Warm-up in cadence:  15 SSH, 10 Squats, 10 MNC, 10 IW, 10 Merkins, 10 LBC

The Thang:  pretty simple, see below for the rundown.

50 squats OYO, go to plank for 6.  Rudolph then leads some plant work (counting to 20-30 in my head)

50 squats OYO, go to plank for 6.  Rudolph then leads some plant work (counting to 20-30 in my head)

50 squats OYO, go to plank for 6.  Rudolph then leads some plant work (counting to 20-30 in my head)

50 squats OYO, go to plank for 6.  Rudolph then leads some plant work (counting to 20-30 in my head)

25 lunges each leg, go to plank for 6.  Rudolph then leads some plant work (counting to 20-30 in my head)

25 lunges each leg, go to plank for 6.  Rudolph then leads some plant work (counting to 20-30 in my head)

25 lunges each leg, go to plank for 6.  Rudolph then leads some plant work (counting to 20-30 in my head)

Max out Calf Raises, put leg on bench and stretch waiting on 6 (Watts Up tried to hot-dog and grandstand here, I bow to you Master Calves).

Again, Max out Calf Raises, put leg on bench and stretch waiting on 6

Again, Max out Calf Raises, put leg on bench and stretch waiting on 6

Merkins Max Out, go to the People’s Chair waiting for 6.  Rudolph counted to 20-30 in his head

Merkins Max Out, go to the People’s Chair waiting for 6.  Rudolph counted to 20-30 in his head

Merkins Max Out, go to the People’s Chair waiting for 6.  Rudolph counted to 20-30 in his head

Wide Arm Decline Merkins Max Out, hold incline plank waiting for 6.  Rudolph blah blah blah

Wide Arm Decline Merkins Max Out, hold incline plank waiting for 6.  Rudolph blah blah blah

Wide Arm Decline Merkins Max Out, hold incline plank waiting for 6.  Rudolph blah blah blah

Dips Max Out, rest.  Rudolph counted to 15

Dips Max Out, rest.  Rudolph counted to 15

Dips Max Out, rest.  Rudolph counted to 15

Diamond Merkins Max Out, Rudolph counted to 20

Diamond Merkins Max Out, Rudolph counted to 20

Diamond Merkins Max Out, Rudolph counted to 20

5 minutes left, Mary time – each person got one exercise in:  LBC, flutters, freddy mercs, hi-low scissor, crunchy frog, am hammer, and Clavin ended on Dirty Dogs.  SO FITTING!  Theme of the playlist was DOG.  See below.

Announcements – PT test.  Be there, or Folsom or Yank on July 18th.

Prayers – T Square, HIPPA, Huckleberry (and now I see Mayor’s Mom).  Apologies for any missed.

Name-o-rama, Pledge, Voodoo prayed us out, well done Site Q.

MOLESKIN:  always love to catch-up with this group, even if they give me #### for my absenteeism.  Sorry guys, COVID is real, and I also enjoy lifting weights.  I’ll do better.  Hope the full body experience rocked.

Playlist:

Black Dog – LZ

Joy to the World – 3 Dog Night

Pushin Forward Back – Temple of the Dog

Hair of the Dog – Nazareth

Atomic Dog – George Clinton

The Dogs of War – Pink Floyd

Diamond Dogs – David Bowie

I wanna be your dog – The Stooges

Dog Eat Dog – AC/DC

Ruff Ryders Anthem – DMX (TUBE – THIS HAS BAD WORDS!!!  OH MY!!!!)

Always an honor – Rudolph

Storytime

There were 13 strong HIMs getting better at Folsom this morning. Today, the PAX heard several stories of YHC younger years. You have to show to know the details.

The Thang

Mosey up to the tennis courts

Story 1

  • Bear crawl to first court
    • 10 Merkins
  • Nur back
    • 10 Big Boys
  • Bear crawl to second court
    • 20 Merkins
  • Nur Back
    • 20 Big Boys
  • Bear crawl to third court
    • 30 Merkins
  • Nur Back
    • 30 Big Boys

Story 2

  • 4 corners around the tennis courts
  • At each corner
    • 30 Squats
    • 30 Imperial Walkers

Story 3

  • Bear crawl across all the tennis courts.
  • Stop at each court for 99 LBC’s

Story 4

  • Lunge walk across all the tennis court
  • Stop at each court and do 7 burpees

Time is up. We did the pledge and YHC told stories 4 and 5 because the PAX wanted to hear them.

Announcements.

  • Rabbit Ears VQ this Thursday!
  • Westside VQ July 7th!
  • July 11th Waynesville Convergence
  • July 18th PT Test at the Gashouse

Prayer Request

  • Sister Act and Daughter
  • Family and coworkers of Wirenut
  • Stogey and Father

Proverbs 27:1  – Do not boast about tomorrow, for you do not know what a day may bring.

Big Pappy

 

Let’s do some stupid things

8 men, including one FNG, was at Folsom on June 25th. We talked for a bit and then it was time to clock in.

Warmup: Toy Soldiers and CDDs both X 15IC.

Pledge

Mosey to the lower turd shack and partner up for Dora.

100: Jackass Merkins / 200: Air Drama / 300; Australian Mountain Climbers. Air Drama: down for a squat, up into a calf raise.

Once this was completed we did a long lunge walk while YHC discussed the 5 core principles and went over a little of Q school for the newer PAX.

Mosey up to the tennis courts for some super 21s (21 merkins/21 LBCs. Then 20. Then 19. etc…

Mucho Chesto : 10 each of regular merkins, wide arm merkins, diamond merkins, stagger left and stagger right.

Iron Hulks up to… don’t remember.  5 i think.

Finished with 22 for the vets.

COT
Announcements: PT test July 18th.  Nomads to Waynesville on July 11th. Rabbit Ears VQ on July 2nd, Westside VQ on July 7th.
Prayer requests: our country, each other, Sister Act’s 2.0
BOM: YHC closed in prayer

NMM: shared Matthew 6:25-27 and 6:33-34.  Summary: stop worrying, God has everything under control.

Mt Hollywood 6/15

7 men at Mt Hollywood

Warm-up:

Grass Pickers

 

The Thang:

Short mosey to corner  of S Hawthorne  and Central Ave, street which runs in front of Ida Rankin.  Start with a little Route 66 using the light poles on the right.  Do 1 Imperial Walker Squat, run 2 light poles, nur back a pole.  Then 2 IW Squats, run 2 poles, Nur back.  Continue this until you finish with 11 IW Squats at last pole.

Then head back towards Ida Rankin School.  Stopping at each light pole for 10 Hand Release Merkins.  We stopped at 5 for a total of 50 HR Merkins.

Continue the mosey to the bus drop off area at the school for some BLIMPS escalator work.  Start with 5 Burpees, run a lap. 5 Burpees, 10 LBCs, run a lap.  5 Burpees, 10 LBCs, 15 Iron Mike’s, run a lap. 5 Burpees, 10 LBCs, 15 Iron Mike’s, 20 Merkins, run a lap. 5 Burpees, 10 LBCs, 15 Iron Mike’s, 20 Merkins, 25 Plank Jack’s, run a lap. Finish with 5 Burpees, 10 LBCs, 15 Iron Mike’s, 20 Merkins, 25 Plank Jack’s, 30 SSH, run a lap.

Short fellowship mosey to the wall out front of school on street for some Lindsey’s.  Start with 10 Dips and 30 Derkins. 15 Dips/25 Derkins.  20 Dips/20 Derkins. 25 Dips/15 Derkins. 30 Dips/10 Derkins.

Mosey to covered area at bus drop off for some ab work.  25 Flutter Kicks(ic), 25 Freddie Mercuries (ic), 25 American Hammers(ic).

Mosey back to flag. Time!!

 

Announcements

Prayer Request

Nameorama

 

Appreciate the chance to lead!!

Sister Act

 

 

Figure 8

First blast post so be patient.  Started out the morning with greetings to the new FNG’S then went at it and warmed up with a 1mile run around Mt Hollywood.

Introduction of figure 8

8 rounds of the following:

Merkins 8x and mike Tyson’s 8x go to next point

Leg flutters 8 and Little gumby 8 in the woods (everyone’s favorite )

LBC 8X Dying Cock ROACHES 8

Plank JACKS 8x Squats 8x

Everyone was so happy we finished with 11’s American HAMMERS  and CDD ( NOTE THE OLDEST GUYS DID THE MOST SUESS AND TERMITE NOT TO BRAG…)

Several prayer requests and a few announcements I should have written down because old people can’t remember all this stuff … thanks guys enjoyed the warm up session !

 

 

Good Group For The Soup

It was a hot soupy but dry Wednesday morning at the Labyrinth.  Very nice group of HIM’s gathering for the imminent beat down.  Everybody seemed in good spirits and ready to get this thing moving.

5:30…Lets Go!

Pleege

Warm up:

Mosey to the bank for a quick 5×3.  This was SSH one side and merkins on the other.  Everyone seemed to have a good time with that.

The Thang:

Mosey to the newly paved Planet Fitness parking lot for a bit of work.

There are 4 long parking lines that we would use for this part.  The instruction is to complete x10 per line, mosey around that back of Planet Fitness, and return to start with 50 LBC’s.

The called exercises were:

Merkins

Jump Squats

Mountain Climbers

CDD’s

Next was a but of Mary.  This included:

LBC’s

Leg Climbers (a real pleaser)

Oblique crunches

Flutters

Next we moseyed to the wall for some wall sitting action.  Had some overhead claps.  The jokes and chatter were flying around at this point.  It was fun.

No touch partner work included P1 staying back with AMRAP merkins until P2 moseys to the far curb and back…flapjack x 3.

 

Kareoke right and then left on the way back.

Once back Whoppee led merkins for approx 1 min until times up.

Great work fellas.  It was a real honor.

Prayers for EZ Rider’s family members

Country

Leadership

First responders

 

Broke is having a PT Test on July 18th.  Sounds like LOTS of fun.

Until next time.

Aye!

Timeframe

Don’t worry

7 men posted at The Sword this morning.  The Word today was Philippians 4:6-8

Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus.

And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise.

 

Prayer requests: each other, our country, Sparky’s uncle, Mayor’s coworker.

YHC closed us in prayer.

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