F3 Gastonia

Fitness, Fellowship, Faith

Month: July 2020 (Page 10 of 10)

Vacation and Fartsackers

July 2, 2020 / / 0 Comments

Later than usual, but here it is……

After a week of vacation on the Redneck Riviera aka Dirty Myrtle, I found myself with the Folsom Q. Although I got a few runs in, it had been 9 days since my last bootcamp. My body is pretty fresh so I came to bring the heat!

As expected, a lot of the “old” faces I usually see weren’t there. Some are on vacation, some having babies, and some just plain ol’ fartsackin’! Folsom has seen a huge influx of FNGs over the past few months and they are sticking around. It is great to see! Shout out to Sparky, Wichita, and the Parker family for adding some great new men to the group…men who have already brought their own FNGs!

As I scanned the crowd, I saw a lot of newer guys. You can see they are ALL getting faster and stronger but it takes time. You have to build your cardio and stamina. I knew I had the right workout planned. Plenty of running and plenty of cardio, perfect for these noobs!

Warmup:
SSH – 25 IC
Toy Soldiers – 10 IC

Thang:

First off, shout out to Roundup on the addition of his 3rd baby girl Maren Austin Parker, born 6/22 at a healthy 10 lbs 1 oz.

In honor of young Miss Parker, we are going to do something I call MAP.

Mosey – at each light pole, we do
Maren 10 Merkins
Austin 10 American Hammers IC
Parker 10 Peter Parkers IC

There werent enough light poles for my liking on the way to the park wntrance so we circled around and found a few extras…and grabbed one final set at the flag.

I hear some deep breaths from the peanit gallery.

We pledge and mosey to parking lot by the cotton gin.

Start Triple Nickel – Burpees and Bobby Hurleys – Newton breaks out running across the parking lot quickly and was saying something to the effect of ‘You guys need to catch up! Modify as needed!’

Now here is the truth, I like Newton. Despite being a newer PAX, he will bring some chatter and I dig that! Kinda reminds me of, well, me when I started. However, I’ve been hanging around some HIMs who can talk it…guys like Freight, Sister Act, and others. I also know the Qs job is to maintain control and do his best to make ’em work. When the chatter is going, I have to push everyone that much harder! I also know Newton is new and running is tough for newer guys so…..OMAHA! Let’s mosey!!!!!! LOL!!!! (For real though Newton, keep the chatter up! That is a BIG part of F3!).

We mosey around pond. Plank amd pilates as we wait for the six.

Now, Triple Nickel across the parking lot, 5 burpees, 5 Bobby Hurleys. Newton was talking again but I let it slide. He earned it. I appreciate the dedication!

Mosey back to the main parking lot, we took the scenic route.

Core time!

3 sets
LBCs 20 IC
Flutter Kicks 20 IC
Freddie Mercuries 20 ic
Superman/Iron Man – 10

Many PAX (self included) were on Struggle Street by this point. Lets get in one more blast of cardio.

Jacked up.

Time!

COT:
Prayer requests – Roundup and family, our country. YHC took us out in prayer.

Moleskin:
I love seeing the new guys out there pushing the rock with us. You guys bring new life and attitude to F3. Some of these guys will be leading the pack soon and I will be struggling to catch up! Keep doing what you are doing and you will get better each week…each day. And Newton – keep talkin’!!! It is also great to see Hank back in the gloom regularly! I need some vets put there to wrangle in these young bucks! Thanks for the opportunity to lead today!

  • Montross

Nice Visit

July 2, 2020 / / 0 Comments

YHC was thankful to be able to mosey with some of the fine PAX of F3 Gastonia this morning. We got in 5miles going to Martha’s and back. Something special about this region….we all pushed…we all got better…and we we were all thankful for our freedom and ability to be at The Pub. Now is the time that F3 Pax should shine their light. We have been training for times like these men. Our Faith, Our Families , Our Brothers, Our  Country need us  now men. Help someone today and the next and next…Ect….Male  Community Leadership! Let’s do this! Let’s impact for good! Let’s be Virtuous Leaders!

“Be on the alert, stand firm in the faith, act like men, be strong. Let all that you do be done in love.”
‭‭1 Corinthians‬ ‭16:13-14‬ ‭NASB‬‬

ToolTime

Wall Stairs

July 2, 2020 / / 0 Comments

Q at The Goat for a nice June morning a couple days before I was going to the beach. So I thought we all need to get the chest and abs in order. Took a short mosey around downtown Cramerton to the back alley. Partnered up, one partner up the stairs and around the building while the other partner did Merkins, then Werkins, then Burpees, then Diamond Merkins, then Hand Release Merkins. Once the chest was on fire, we moseyed on up to the Town of Cramerton Community Center. Keep your same partner, sit on the wall while your partner goes up the stairs for 25 flutters, then 25 Crunchy Frogs, 25 LBCs, then 25 oblique crunch right side, final round of 25 oblique crunch left side. Mosey back to downtown Cramerton. Throw your feet up on the wall and do some hip slappers, over head press, and Mike Tysons. I ran out of ideas and we still had time. Sister Act called something crazy so we did that for a while. And that was that.

Announcements, Prayer Requests, Pledge, Nameorama, and off we went to conquer Thursday.

Next Man Up!

July 1, 2020 / / 0 Comments

So when YHC showed up at the AO for a humid beat down it was pretty apparent at 5:28 we did not have a Q! So as Vanilla Ice pulled in we got to work with YHC taking over sans any real prep other than experience. Went like this:

COP:

Stretches, arm and Grapevine.

SSH X 20

IW X20

Mtn. Climbers X 20

Cherry pickers X 20

Mosey over to the field for some Jack Kevorkians as follows:.

1 set HR Merkins, 5X, 5X

2nd set: Big boy situps, 5, 10

3rd set: CCDs: 5, 10

4th set: Jump squats 5, 10

What we’re doing here is partner one runs halfway and do the exercise as above and then all the way and do that number, while partner 2 does them all the time of partner one’s run&work. Then we flapjack partners.

4 corners as follows:

Corner 1: 10 SSH

Run the field to corner 2

Corner 2: 10 SSH, 10 merkins

Lt. Dan to Corner 3

Corner 3:  10 SSH, 10 Merkins, 10 squats

Lt. Dan to corner 4

Corner 4: 10 SSH, 10 Merkins, 10 squats, 10 Diamond Merkins

Head to the sidelines for 11s, Dips on the benches, LBCs on the opposite side of the field.

Done, – pledge and COT.

NMM:

Humid morning and a failed alarm clock transpired to make for an interesting morning. Glad to step up and it turned out to be a buttermilk morning for sure! Pax worked hard. proud of all the efforts.

Couple of things for the pax. 1st, Vanilla Ice and Nutria are job hunting. VI as a teacher in the school system here in Gaston County ,Nutria in the chemical sales business. Any help would be appreciated including being a reference and if you know someone in the biz, let’em know and advocate! That ‘s a lot of why we are here men.

Looking forward to Saturday at the Yank. Everything is set with Sam and we may have visitors from Metro and Lake Wylie. Getting back to first principles is pretty necessary right now.

Great to have the opportunity to lead today. You show up for these things. So when in doubt, get up and post!

Tesla

 

Brick Masons

July 1, 2020 / / 0 Comments

-Disclaimer
-Pledge
-warm up —- SSH & MNC
-we did shoulder brick work
-then trapezius brick work
-did a couple of ab brick work
Then did 11’s with wide merkins & diamond merkins
Finished with some Mary
Announcements
Prayer requests
YHC closed in prayer
-it was a struggle for me. 4 years ago on this date, I walked in from posting to my M screaming & crying into her phone. She had gotten the news that her sweet Lauren was in a bad car accident & didn’t make it. Trauma does crazy things to your body. My rock is extra heavy & will not move. But I glad to have all of you cheering me on & helping me. Until next time, T-Square out

Core Run

July 1, 2020 / / 0 Comments

Simple work out this morning

Pledge

Warm up : 15 LBC, 15 Flutter kicks, and 15 Dying cockroaches

Mosey down toward Gastone’s hill with 3 stops to get in  50 LBC, 50 Flutters, and 50 Dying cockroaches

Mosey up toward Dollar general parking lot and do 100 LBC, 100 flutters, and 100 Dying cockroaches

Mosey to Planet Finest parking lot and partner up for 300 LBCs, 300 Flutters, and 300 Dying cockroaches – partner 1 starts the exercise while partner two runs the parking lot.

Mosey back to the start in reverse stopping an only doing 10 each of the 3 exercise ,  with 30 seconds left so run around the bank and through the sprinklers

2.6 miles complete along with the listed reps above.

Announcements:  PT test at Gashouse on July 18

Prayer request: family members, Hippa, JJ’s parents, and others

Thanks for the opportunity to lead!!

 

Until next time

EZ out!!

 

Prison Break

July 1, 2020 / / 0 Comments

17 @ the Prison this morning.

We had a good run and a good fellowship. Another great morning with the guys at prison break. Lets keep pushing the rock men!

 

Announcements 

PT July 18 Gashouse

Annihilation work out at the yank I think. Pizza Man Q

Rabbit Ears VQ @ Folsom in the morning! come support our brother

Prayer Request 

Purple Haze family

Mayor Family

The Hovis family

Our Community

Each other

Thank you men for the opportunity to lead

Round Up

The Storm 6/30

July 1, 2020 / / 0 Comments

14 at The Storm this morning!

Warm-up:

25 Hand Release Merkins

25 Plank Jack’s

25 Hand Release Merkins

25 Mountain Climbers

 

Mosey the long way to the roundabout up on the main road with the sculpture.  Next exercise called here;

10 Rounds

5 Burpees

10 Hand Release Merkins or curb dips

15 Squats/Bobby Hurley’s/Tiger Squats(pax choice)

5th and 9th round bear Crawl to middle of roundabout and back out.

Mosey to roundabout down the hill in front of school.  Here perform 50 LBCs.  Then NUR to loading dock on other side of school.  Partner up.  Got in 1 1/2 rounds of Partner 1 AMRAP Hand Release Merkins, Partner 2 jumps up and down on loading dock 5 times.  Then switch

Mosey to wall on side of school.  Wall sit with 25 air presses.  25 Calf Raises. 10 Vertical Wall Jumps.  Mosey to flag!  Time.

 

Announcements

Prayer Request

Nameorama

 

Wet Nutz

Breaker Breaker @ The PainLab

July 1, 2020 / / 0 Comments

Today is YHC’s VQ for the Painlab. YHC has participated in a few painlab sessions, mainly when on IR list, trying to limit high impact exercises, ie, running. I really enjoy this workout, so it was time to step up and Q.

Warm-up with Bootcampers led by Hushpuppy. Painlabers then grabbed their coupons and formed a large circle to prepare for the beatdown!

 

10 minutes AMRAP

  • 10 burpees
  • 10 air squats
  • 10 big boy sit-ups

 

For Time

  • 50 SSH I/c
  • 40 mountain climbers
  • 30 walking lunches
  • 20 American Hammers I/c
  • 10 merkins

Rinse and repeat 3x

 

Kettlebells

  • 20 kB swings
  • 12 kB o/h presses
  • 15 high pulls
  • kB curls, 21
  • 10 kB snatches, ea arm
  • 10 kB upright rows, ea arm
  • 15 mountain climbers
  • 20 jump squats

Rinse and repeat

 

10 minutes EMOM

  • Minute 1 = 10 burpees
  • Minute 2 = 30 sec planks
  • Minute 3 = 10 merkins

 

Indian Walk around parking lot

Round of Mary and then Bootcampers returned.

COT:

  • Announcements
  • Prayer Request

Hushpuppy closed us out in prayer!

 

Thank you all for the opportunity to lead you this morning! Great work by all!

 

Breaker Breaker

Double Respect Birthday Beatdown

July 1, 2020 / / 0 Comments

It’s a beautiful day at Midoriyama. The sun is shining. Nope, rapidly darkening skies with thunder on the horizon and moving swiftly our way. Birds are singing. Nope, oh well, at least it’s my birthday.

I see Gold Digger’s car in the parking lot, as he’s probably running a half marathon for EC.

It’s 1730. Time to rock.

No FNG, so no disclaimer. We have a shovel but no flag. Pledge to the imaginary flag.

Circle up.

Since I am now officially a forgetful old geezer, I graciously allowed the PAX count our exercises as we progress around the circle.

30 Side straddle hops (YHC)
30 Side straddle hops + 30 second plank (Broke)
30 Side straddle hops + 30 mountain climbers (Dr Seuss) + 30 second plank
30 Side straddle hops, 30 mountain climbers + 30 shoulder taps (Tyson) + 30 second plank
30 Side straddle hops, 30 mountain climbers, 30 shoulder taps + 30 little baby crunches (Love Boat) + 30 second plank
30 Side straddle hops, 30 mountain climbers, 30 shoulder taps, 30 little baby crunches + 30 squats (Def Leppard) + 30 second plank
30 Side straddle hops, 30 mountain climbers, 30 shoulder taps, 30 little baby crunches, 30 squats + 30 dips (Purple Haze) + 30 second plank
30 Side straddle hops, 30 mountain climbers, 30 shoulder taps, 30 little baby crunches, 30 squats, 30 dips + 30 calf raises (Gold Digger) + 30 second plank

We learned that our esteemed educator (Dr. Seuss) counts really slow in cadence and he can call 30 mountain climbers in 6 seconds when single counting.

About this time, Q called it quits 15 minutes early due to lightning in the area. I’m truly sorry that we missed getting to add 30 merkins (Wichita), 30 flutter kicks (Pockets) and 30 burpees (Blart).

I’m sure all are happy that I lied about my age.

Prayer Requests for Sister Act’s family, Purple Haze, Mayor’s mom, Clavin’s M, HIPAA, T-Square, Whoopie was doctoring someone’s dad and others I can’t recall.

YHC took us out.

Freight is responsible for refunding your prorated ticket costs.

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