F3 Gastonia

Fitness, Fellowship, Faith

Month: July 2020 (Page 1 of 10)

Parking Deck Misery 7/17/2020

July 31, 2020 / / 0 Comments

14 men showed at Downtown!

Warm-up:

Slaughter Starter = 20 Burpees

The Thang:

Mosey to the main street.  Exercise called is Route 66.  Use the lights poles on the left.  Start with 1 Hand Release Merkin at first pole.  Mosey to 2nd pole for 2 HR Merkins.  Work your way down the street adding rep at each pole. Finish with 11 HR Merkins at the last pole.

Mosey to the parking deck.  This was a terrible decision because it felt like 150 degrees in there, but we kept to the plan.  Do a Rack and Stack in the parking deck.  Run all the way to the top level using the ramps and do 10 Burpees.  Take the stairs down to bottom level and do 10 Burpees.  Run back to top for 20 Jump Lunges.  Take stairs down for 10 Burpees, 20 Jump Lunges. Run to top for 30 Merkins.  Back down for 10 Burpees, 20 Jump Lunges, 30 Merkins.  Run to top for 40 Big Boys.  Back down for 10 Burpees, 20 Jump Lunges, 30 Merkins, 40 Big Boys.  Run to top 50 Squats.  Go back down for 10 Burpees 20 Jump Lunges 30 Merkins 40 Big Boys 50 Squats.  That was awful!!!  Mosey back to flag.  Time!!!!

Nameorama

Announcements

Prayer Request

Honor to lead you men.

 

Sister Act

The Ultimate Midoriyama

July 31, 2020 / / 0 Comments

The final act in a trifecta of GD Q’s was planned as 45 minutes of leg work. At 5:28, the question remained, what would this entail? With only 6 PAX in attendance, it was looking like a whole lot of pain, but at 5:29 in rolls Tiger and SA to save the day! 8 players is just enough for frisbee, so that’s the call. Various injuries, both physical and emotional, occurred, but everyone had a good time. Mostly.

Until next time,

GD

The Ricky Bobby – July 29,2020

July 30, 2020 / / 0 Comments

Warmup:
Took a quick lap in the school parking lot and then circled up for some exercises.

Don Q x 10 IC
Produce Picker (Blackberries) x 10 IC
Hillbilly Walker x 10 IC
SSH x 25 IC

Headed to the track for the main part of the workout

Round 1
10 merkins
20 jump squats
30 air presses
Run a lap – rinse and repeat 4x

Round 2
10 diamond merkins
20 american hammers
30 flutter kicks
Run a lap – rinse and repeat 4x

Round 3
10 derkins
20 dips
30 squats
Run a lap – rinse and repeat 4x

At this point, we didn’t get time to start round 4 so we headed back to the COT for two minutes of LBC’s.

Announcements
Don’t forget to check http://f3gastonia.com/events/ for a list of events.

Termite is celebrating his 60th birthday with a two-day camping trip. See slack for more information.

Mount Mitchell Hike is September 27. Check with Gastone for details.

Prayers
Owners of Tony’s ice cream and everyone involved.

Teachers, police, fire, and medic.

Aye,
Radar

Cadre Roony

July 30, 2020 / / 0 Comments

Q’d up another workout. Wanted to bring something a little extra to the Greatest Ruck AO in Gaston County.

Pledge

The Thang:

The Cadre Roony WOD

Start: 400M Ruck

5 Rounds with pack on:

  • 75 Mountain Climbers (4 count)
  • 75 Squats
  • 200M Ruck
  • 75 Flutter Kicks (4 count) – Hold pack overhead
  • 75 Overhead Arm Claps (4 count)

Finish: 400M Ruck

We ended up completing 3 rounds due to time.

I’ll have to admit doing exercises in cadence was a little extreme. We couldn’t count as we were already gasping for air. We omahad to 150 OYO count right leg only for MTN Climbers and Flutters and 150 OYO overhead claps after the 1st round.

This workout was created when Cadre Roony was diagnosed with Stage IV pancreatic cancer. GORUCK worked with him to put this WOD together so that you can complete this WOD in support of Cadre Roony. Cadre Roony passed away on April 3rd, 2019 after his battle with pancreatic cancer. More info can be found at the GoFundMe page created for him.

Announcements:

Annihilation 8/29 Gashouse – Gump Q

Mt. Mitchell Hike – 9/27

Fellowshoot – TBD (Whoopee) – Looking for land to do this. Les Nessman said Rankin Baptist Church has a spot? (Freight and his Baptists be cray cray!)

Prayers for PAX surgeries, 2.0’s and our nation!

Aye!

HIPAA

 

Tier 2 Violation

July 30, 2020 / / 0 Comments

It occurred to me when I scheduled myself to Q Bulldog that it would be my first Q at a live AO since March. Sure I’ve Q’d many Matrix virtual workouts in the interim, but those really aren’t the same as being out in the gloom with your brothers. And just when i was ready to return, hernia strikes. I mean WTF?!?! Anyways, i figured i’d bring my HIPAA Violation routine to Bulldog and add a little twist. It is Bulldog so one should incorporate some Kettlebell work. Arrived 0515 and I see Les Nessman???? Jumped out the ride and he says “So this is what 0530 looks like?” Hell yeah son! Welcome to the GLOOM! As you can see PainLab has been an excellent stepping stone for many PAX. Glad to see you accelerating LN! PAX count: 13,. Mumblechatter was going strong 5 min prior to workout start, someone said at about 5:29:49 “Man that’s jacked up!”, which gave me a great idea:

“Speaking of Jacked Up, let’s start!”

Warmup

Jacked Up:

50 SSH IC

40 Seal Jacks IC

30 Plank Jacks IC

20 Chilly Jacks IC

10 Smurf Jacks IC

Indian Ruck to Hill at W.A. Bess soccer field

Oompa continued his running on the track while we continued on.

The Thang:

Double HIPAA Violation (Double 11’s with squat stations uphill)

Start at bottom with 10 KB Swings & 1 Burpee

Go uphill with KB Stop 10-15 paces up for 7 Goblet Squats for a total of 3 stops (21 goblet squats) until top.

Top of Hill 1 KB Swing & 10 Burpees

Walk back down hill

R&R until you flip numbers (1KB Swing 10 Burpees at bottom, 10 KB swings 1 Burpee at top)

Indian Ruck back to start

Time!

Hot damn that was tough as hell! Not one of these PAX gave up! Sucked wind the whole time. Proud of you men!

Announcements:

Annihilation WO Gashouse 8/29

Mt Mitchell September?

Prayer requests: PAX, 2.0s and Nation

Pleasure to lead you men. It s truly an honor to be able to get up in front of you and lead. Missed these opportunities so much the last few months. That said, those that have not Q’d, get out there and do it. It’s exhilarating!

Aye!

HIPAA

Working Outside the Gym

July 30, 2020 / / 0 Comments

After a long absence, the time has arrived for YHC to remind the PAX at the Labyrinth what a true JV workout feels like.

Warmup and head to the gym!

Main event of the morning: 10-1 Hand Release Prison Cell Merkin Burpees. You don’t even want to know how bad those were…

Pit stop at the grocery store for some legs.

Final stop at Gastone’s Hill for the co-main event: Recycled ab escalator from Hollywood going up the hill… Plenty of time, so let’s re-escalate back down the hill!

Mosey back home, with various nonsense along the way.

Announcements: Mt. Mitchell climb 9/27, Annihilation 8/29 @Gashouse

Prayer Requests: EZ Rider, SA, First responders, and our Nation.

Until next time,

GD

The PAX did what?

July 29, 2020 / / 0 Comments

We ran. Yes. That’s what the PAX did. We ran to Martha’s and back. Diablo Sambriches were spotted.

Before that, we said the pledge.

After that were announcements:

Annihilation was at Yank this past Sat. Will be at Gashouse in late August.
Sept 27 – Mt Mitchell hike
F3 10 year anniversary – Jan 2021 – see Breaker Breaker

and prayer requests:

Huckleberry
Allen Tate’s shoulder
Our country
SA’s daughter
Police, fire, and medic

Prayer to take us out.

Until next week…

Round Up and Burpees @ Folsom

July 29, 2020 / / 0 Comments

Warm Up

10 hand release burpee
10 wolverine burpee
10 regular burpee

I likes Freights workout last Saturday so I done something similar so we went to the tennis courts!

Partner up for Dora

800 air press
600 flutters
400 mountain climbers
200 CDD
100 burpee

4 corners

5 burpees
10 merkins
20 hillbillies
40 squats
Stack each corner

Suicide burpee
Sprint 1 court down back 1 burpee
Sprint 2 courts down back 2 burpee
Etc..
End with 5 courts down back 5 burpee

20 merkins
20 LBC
20 Flutters

Prayer Request

SA, Stogie M Grandmother, Bedpan work, Phillips family, injuries, community, Round Up M

Thank you men for all your hard work and letting me lead once again!

Round Up

Diablo Britches

July 29, 2020 / / 0 Comments

We had a good crowd, mostly rucked, did a few exercises, and solved some problems. The fellowship with rucking is unique. Come try it out whether you are in Dallas or GasHouse, give it a shot.

COT/prayers

Whoopee

Dust Off Those Runnin’ Shoes

July 29, 2020 / / 0 Comments

I arrived right on time according to Sparky’s watch to see 4 other men stretching out and getting ready for a lil’ mosey around Dallas. It was really good to see Sarlacc out running with us today. He’s still relatively new to F3 but I have seen him running after Folsom on Saturdays and assume he’s running at other times as well. I also noticed him right on my heels Tuesday morning at Folsom. He’s getting after it!

Volt was not there.

Thang: We ran. Most guys did between 3 and 4 miles each and pushed on through the incredible humidity.

Prayer Requests: Sister Act and his family, Sparky’s nephew, Oompa’s back, our leaders including local, state, and federal government) – YHC took us out in prayer.

Moleskin: I have run more this year than ever before in my life. It’s been great to see progress but those nagging injuries started to pile up as well. In late June, I consciously cut back on the running a bit to let my sore ankle recover. 2 weeks or so later, I was feeling much better. However, with church commitments on Sunday, a desire to sleep on Mondays & Wednesdays, and too much heat for me to run at lunch, I found it hard to get back in the groove. I noticed I was finding all the excuses I needed to justify not getting back at it. Grabbing the Q this morning was good so it pushed me to get back out to run. If you don’t see me running (not bootcamp, running) at least once a week on Strava, call me out! I need it!!!

  • Montross aka T-Ron
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