F3 Gastonia

Fitness, Fellowship, Faith

Day: July 24, 2020

Plan F. is for Florida

July 24, 2020 / / 0 Comments

Tuesday morning, I offered to take the Q since Stogie had some family thangs going on.
However everyone still thought Sparky had the Q. I am glad he left it that way. What better time than now to let my cousin Florida man come out and give us a swampy beatdown. To put the icing on the cake our friend Allen Tate came out to offer his services while being on IR due to a shoulder injury.

Warm up with a little Welcome to the jungle and some mullet sweat.
SSH, Goofballs, 10 burpees.
Tennis courts: Dora 1,2,3, Merkins, Hill Billies, Squats.
Next we did Triple Nickel or as Florida Man calls it Total Recalls. Shoulder Taps x5 times.
During the exercises Allen Tate was using the Mega Phone to call the werk and give us some great information about life and how to do some thangs. “seriously show to know cause some things never need to make it to the internet”. It was all in fun and the Pax seemed to enjoy the fellowship of a brother who had been wanting to come out and I know he enjoyed being around the Pax also.
Now to 4 corners. CDD, LBC, Flutters, Monkey Humpers x20. You cannot have Florida Man without some Monkey Humpers It keeps his Mullet happy.

Per Tennis Court: Lunge Walk, then Beep Bee Ima Jeep, Bear crawl. We had a few courts left so we continued the process until the end. Then we Beep Beeped all the way back (Remember and Imagine Allen Tate has a Mega phone and whistle).
Finally: Circle Up for some Iron Hulks and not stopping until “Real American” by Rick Derringer was finished. Per
the norm of Florida Man he is kinda like Santa Clause only you never know when he will show up and his gifts are more like something you get from the Uncle your Mom will not let you talk to.
Once finished Florida Man and Huck appreciated the style and cut of each others Mullets.

Im glad a few silly jokes and some hard werk brought out a strong group. Thankful that AT came out this morning. He was a huge help and made the time go by fast. Remember Tattoos are Temporary & Friendship last forever. Pick up the phone and call a brother who hasn’t posted in a while. He may need more than a merkin to help him get right.

Announcements: Annihilation this Week at the Yank, Pizza Man with the Q.
Prayers: teachers, and kids. Plus families that both parents work. those battling addiction.

The Bed Pan is Full.

Painlab Block Party

July 24, 2020 / / 0 Comments

6 men rolled in to Midoriyama and luckily the clouds kept the temperatures lower than expected. I haven’t posted in a couple of weeks due to a sore foot but I decided to keep this Q and make it a low impact Painlab style workout. I know Rudolph would approve.

Pledge

Warmup
Word of the Day DISCIPLINE
CDD’s x 15 IC
Hillbillies x 15 IC
MNC’s x 15 IC

Get your own, brand new, hermetically sealed, block for the …
Block Party
Curls x 50
On your Six Chest Press x 50
Triceps x 50
Swings x 50
Fellowship mosey to the bottom of the parking lot.

Core Time 7’s (I needed the core work)
Flutter Kicks x 7 IC.
Flutters, American Hammers x 7 IC.
Flutters, Am. Ham, Freddie Mercuries x 7 IC.
Flutters, Am. Ham, Freddie Merc, LBC’s x 7 IC.
Flutters, Am. Ham, Freddie Merc, LBC’s, In & Outs x 7 IC.
Flutters, Am. Ham, Freddie Merc, LBC’s, In & Outs, Dying Cockroaches x 7 IC.
Flutters, Am. Ham, Freddie Merc, LBC’s, In & Outs, Dying Cockroaches, Reverse Crunches x 7 IC.
Quotes about Discipline read after each Set.
Discipline is the bridge between goals and accomplishment. – Jim Rohn
For a man to conquer himself is the first and noblest of all victories. – Plato
Rule your mind or it will rule you. – Horace
The pain of self discipline will never be as bad as the pain of regret. – Anon
All successes begin with self-discipline. It starts with you. – Dwayne the Rock Johnson
If I want to be great I have to win the victory over myself. – Harry Truman
Discipline equals freedom. – Jocko Willick
Fellowship mosey back to the flag.

Repeat Block Party: Curls, Chest Press, Triceps, Swings x 50

Lazy Dora (adjusted to 100 each for time)
100 Merkins Total, 10 while partner planks then switch.
100 LBC’s Total 20 while partner holds legs 6″ then switch.
100 Squats Total, 20 while partner holds squat then switch.

Repeat Block Party: Curls, Chest Press, Triceps, Swings x 50

Announcements: Annihilation Workout at the Yank this Saturday with Pizza Man Q. Oompa with The Yank Q. Discussion of a Mount Mitchell Hike in September.

Prayer Requests: Sister Act’s daughter and family, Blart’s family, Clavin’s M.

COT

NMM- Thanks to the guys for coming out today. I have never Q’d a workout with no running but it was good to be back. Thanks to Slaw who did most of the counting with the blocks. Freight especially appreciates when someone counts so he can tell stories about the Halloween of discipline. Seuss brought his own block to the party. Most reps were completed but the Triceps Extensions were tough to complete after about 35! Great to see Virus today. Pockets did the Blart walk off goodbye without saying a word. After the workout Sister Act drives by mostly to see Slaw. A few minutes later, here comes newly “respectable” Stroganoff rucking around the park while his 2.2 was at soccer. He looks good for his age! It’s always good to be around the Pax!

Stairs and Escalators

July 24, 2020 / / 0 Comments

YHC was running a little low on energy after quite a few Q’s this week, but the strong showing at Downtown this morning was just the motivation needed to push through another workout. 19 PAX at the start (Stinky Bird got a few extra minutes of sleep) ready to work when time hits. Disclaimer, pledge, 5 Burpee’s and we’re off.

 

Mosey over to the parking lot behind the DSS building for a Triple Nickel. 5 HR Merkins at the bottom then up the stairs for 5 Big Boys at the top and back down the stairs x5.

 

Partner up in the bottom lot for some Dora. Partner not performing exercise runs up the stairs, across the lot and back down.

100 – CDD’s

200 – Squats

300 – Flutter kicks

 

PAX split into groups on the two sets of stairs and perform 10 calf raises on every other step and meet at the top.

 

Time for a four corner escalator.

Corner 1 – 10 Burpee’s

Corner 2 – 10 Burpee’s, 20 Merkins

Corner 3 – 10 Burpee’s, 20 Merkins, 30 LBC’s

Corner 4 – 10 Burpee’s, 20 Merkins, 30 LBC’s, 40 Mtn. Climbers

Still some time left so lets reverse the course and just do the called exercise at each corner.

 

Back to the flag for a few minutes of Mary to close it out.

 

NMM / COT

Philippians 4:6-7 – “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and minds in Christ Jesus.”

This verse gives us the hope we need to relieve our anxieties. It teaches us how to pray during these times; reject worry, do not be anxious about anything, ask God for what we need, thank him for what he’s done for us and then rest with the peace of knowing that God will work things out.

 

Announcements

Annihilation workout at the Yank tomorrow – Pizza Man with the Q

Mt. Mitchell hike on Sept. 27th

F3 10 Year Anniversary in January – Breaker Breaker with the road trip Q

Be on the lookout for 2nd F opportunities in the near future (may involve guns)

 

Prayer Request

Huck

SA 2.1

Tesla loss of cousin

Kotters

Purple Haze interview

Covid impacts

Stinky Bird’s Dad

Officers and first responders

Double Stuff travels

Others that I failed to list

 

YHC took us out.

 

As always, it was a pleasure to lead.

 

I’m Broke

Past Workouts

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