F3 Gastonia

Fitness, Fellowship, Faith

Day: July 23, 2020

Double timing it!

July 23, 2020 / / 0 Comments

Today at Goat Island, the PAX were ready for the Sargento double Q. Some of those who posted at TRB the day before may have thought they were getting ready for a repeato perfomance. They were mistaken. This was an original performance.

Warmup:

Exercises

Mosey down to the bridge to the island. Bear crawl the wooden part. Wait for the six and then karaoke to the other side of the island. Crab walk to the end of that bridge. Uh oh, the gate on the other side is locked, bummer! Karaoke back to the start. Lunge walk to the mainland. Whew, that was tough. Do it again then Skip to the other bridge.

Mosey back to the mainland then up to the baptist church parking lot near the rec center.

The Thang: Dora 123…4

Partner up, #1 does the exercise, #2 runs to the other side of the lot. Flapjack.

  • 100 Merkins
  • 200 LBCs
  • 300 Squats
  • 400 Air Presses

Mosey to the original start. Time.

Thank you all for showing up when you didn’t have to. You are rock pushers!!!

Announcements: Smokey Mountain Relay in April 2021, contact Sargento to HC

Prayer Requests: Schools & parents, those struggling with addiction. Vanilla Ice got a job!

Until next time, stay melty my friends.

Prison Break 7-22-20

July 23, 2020 / / 0 Comments

8 Men ran some miles at Prison. Good to see Sarlack getting after it pushing those rocks!

 

Prayer Request

SA Daughter

Each other

Our community

Announcements

annihilation at the Yank this Saturday Pizza Man Q

The Storm – July 21, 2020

July 23, 2020 / / 0 Comments

It was March, the last time I had “Q” at an AO. I was a little rusty and it shows in my backblast.

I gave the disclaimer and then we heard the train so we all performed 5 burpees.

We went on a good half-mile mosey to the other side of the school where we circled up for the warm-up exercises.

WARM UP
SSH (25 IC)
MNC (10 IC)
Low Slow Squat (10)
Plank Jacks (20 IC)
Diamond Merkins (10 IC)

After the warm-up we did 11’s. I thought it would not take long, but it took the whole time. We started at the circle of the main entrance to the school and ran to Lakewood Road. We did merkins and jump squats.

When Dr. Seuss and Oblivious finished up I decided to head back to COT for a little ab work. We did LBCs and then Wet Nuts wanted us to end on 10 burpees so we did that.

ANNOUNCEMENTS
Annihilation at The Fighting Yank Saturday at 7:00 a.m. with Pizza Man. There will be another option available for others.

Blue Ridge Relay September 11-12.

For more events, check out http://f3gastonia.com/events/

PRAYERS
Police and first responders

People who are facing unemployment

F3 Mecca has a 2.0 (State Farm) that is going through some issues with his heart. His dad is (Hugo).

 

Aye,

Radar

 

84

July 23, 2020 / / 0 Comments

It was a humid morning with the awful smell of skunk at Folsom, but 10 HIMS still pushed through the obstacles and are now better for it.

The Thang:

We had 6 stations around the tennis courts. At each station was a die, some F3 work out deck cards, and a piece of paper with number on it 1 through 6.

We would roll the die and run counter clockwise around the tennis courts to the numbered station, pick a card, do the exercise, and repeat.

COT:

On Saturday, Rudolph provided us a number and that number was 84.

Psalm 84 1-2: How lovely is your dwelling place, O Lord of hosts!  My soul longs, yes, faints for the courts of the Lord;my heart and flesh sing for joy to the living God.

We need to long for the Lord, live for Lord, and sing for joy to the living God. Our salvation is not provided by chance like the workout this morning.

Announcements:

  • Annihilation AO is at the Yank this weekend.

Prayer Request:

  • Medicine Woman
  • Huckleberry
  • Sister Act
  • Sparky’s Nephew
  • Purple Haze
  • All of the Community

 

Big Pappy

 

5 at 5

July 23, 2020 / / 0 Comments

I arrived at The GOAT, which says everything you need to know about this AO, on a HUMID Thursday morning with the idea of doing 5 exercises at 5 different stops in the quiet little town of Cramerton … so that’s exactly what we did!

The Disclaimer

The Pledge

The Warmup
5 Moroccan Nightclubs IC
5 Grass Pickers IC
5 Hillbilly Walkers IC
5 Imperial Walkers IC
5 Goofballs IC

The Thing
Mosey to Stop #1 … Goat Island
Bear Crawl across the Bridge for the 1st 5
5 Burpees
10 WW1s
15 Werkins
20 LBCs
25 Plank Jacks

Zombie Walk across the Bridge
Mosey to Stop #2 … 1st Baptist Lot
5 Man Makers
10 WW2s
15 Diamonds
20 American Hammers
25 SSH

Mosey to Stop #3 … The Coliseum
Take the stairs to the Bottom
5 sets of 5 Deconstructed Burpees
5 Squats
5 Leg Extensions
5 Merkins
5 Leg Extensions
5 Jump Squats
Rinse and Repeat 5 Times

Mosey to Stop #4 … First Baptist Lot
5 Burpees … for the Train
5 Man Makers
10 WW2s
15 Diamonds
20 American Hammers IC
25 SSH

Mosey to Stop #5 … Goat Island
Bear Crawl across the Bridge for the Last 5
5 Burpees
10 WW1s
15 Werkins
20 LBCs
25 Plank Jacks

Zombie Walk across the Bridge
Back to the Flag

The Word
1 Thessalonians 5:5, For you are children of the light and of the day; we don’t belong to darkness and night.

In a world that is growing ever darker … we must be the light! We have to be part of the solution and not part of the problem! Part of the construction and not part of the destruction! Part of the building up and not part of the tearing down!

Be LIGHT in this DARK world!

Announcements
2nd F at Primal Brewery on Friday
Annihilation at The Yank on Saturday

Prayer Requests
Our City and Our Country
Students, Teachers and Schools
Police Officers and First Responders
F3 Brothers in need

Praise Reports
TopHat had an encouraging report concerning his knee

TopHat took us out in Prayer

What a privilege it is to lead leaders in this thing we call F3 … until next time BROTHERS!

Past Workouts

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