F3 Gastonia

Fitness, Fellowship, Faith

Month: July 2020 (Page 4 of 10)

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!

Where is the comet?

July 22, 2020 / / 0 Comments

We did some stuff. Could not find the comet. Sargento verified the northwestern sky.   We did zero merkins. That’s right SA. Zero. Also golddigger and wet nutz were not here today.

announcements:

3rd F at Primal brewing in Belmont at 5pm Friday.

prayers:

sargentos neighbor had a house fire recently

spams sister in law

Tesla cousin passed away recently

Tooltime’s WOD

July 22, 2020 / / 0 Comments

12 PAX showed up for what would eventually be called the smallest WOD in F3 Gastonia. Coincidentally this name came from the smallest F3 Gastonia PAX, go figure! Weather was a bit dicey at times but we risked it all to get it done.

Warmup:

Ask Purple Haze oh wait he wasn’t there yet.

SSH x 20ic

Let’s Mosey to the far soccer field

The Thang:

Tooltime’s WOD

Triple Nickel-Run a lap(we chose to go around both soccer fields)  do 5 exercises 5 ic of each. Rinse and repeat 5 times. Exercises were Don Q(because it’s Tooltime, you know), Merkin(his favorite), Pickle Pounder(because it’s always his anniversary), V up roll up, Crunchy Frog.

That’s it! After some thought I decided that the WOD doesn’t have to take the whole time. It can be a part of a workout thus the smallest WOD I’ve created.

The rain was starting to come down at this point so we made our way back to the start.

Not a part of the WOD but to finish we did it Tooltime style. Core time for Tooltime.

Mostly 20ic of each of the following.

The alphabet(not 20ic)

American Hammer

LBC

Nolan Ryan

Freddy Mercury

Plank 1 minute

Pretzel Crunch

Boat Canoe

Time! Note I put each of those on a line by them selves to make the WOD look bigger than it actually is.

COT:

Announcements-Ch 35 on XM is the Beastie Boy channel. I hope you tuned in last night because that went away this morning 🙁

Prayer Request

Prayer

Namerama-Q fail here. I’m not sure where my head was at but as always you can depend on some correction from your brothers.

Naked Moleskin-Some reasons I did a hero WOD for Tooltime. He has as much candor as I do(Broke disagreed). I can tell him anything and I don’t feel the slightest bit of judgement. He is determined. Once he decides on something he gives his all to accomplish it.

11x11s

July 22, 2020 / / 0 Comments

14 PAX showed on the 14th for a GD workout called 11x11s in what felt like 114 degrees. If you really need someone to explain it to you, we did 11s, 11 times. Except we only did 6. We tried.

Show up next time to know.

 

-GD

Midweek Countdown

July 22, 2020 / / 0 Comments

13 PAX made it out to Labyrinth this morning for a midweek workout in weather that was “slightly” better than it has been in previous days. After a disclaimer and the pledge we headed out toward Planet Fitness where we would do the warmup.

 

Countdown – 10 to 1

Seal Jacks, Merkins, Big Boys and Squats at an uptempo pace with no rest between sets.

 

Partner up on one side of the parking lot. Partner 1 performs AMRAP of called exercise while Partner 2 sprints across lot and performs a set number of reps of a different exercise. Flapjack.

Round 1 – Flutter kicks, 10 Burpee’s

Round 2 – Freddie Mercury’s, 20 Diamond Merkins

Round 3 – Dying Cockroaches, 20 Werkins

Round 4 – LBC’s, 10 Burpee’s

 

Mosey around the lot to the wall beside the car wash for some Lindsay’s. 30 Wall Jumps and 10 Mike Tysons. Repeat with 25/15, 20/20, 15/25, 10/30.

 

Recover with some wall sits. PAX line up on the wall doing wall sit and each PAX takes a turn running a lap through the car wash.

 

Loop around Riverwood Parkway on the way back and stop and the bank for some Route 66 in the parking lot. Lunge walk and squats then repeat with bear crawl and Merkins. Time is officially up!

 

NMM/COT

Colossians 4:6 – “Let your conversation be always full of grace, seasoned with salt, so that you may know how to answer everyone.”

A Christian should speak in ways that are uplifting and helpful and our faith should be evident in our speech.

 

Announcements

Annihilation workout this Saturday at the Yank

Mt. Mitchell hike on Sept. 27th

 

Prayer Request

Huck

SA 2.1 and family

T Square

Allen Tate shoulder

Gastone friend with cancer

 

I don’t make it over to this side of town to workout as often as I should, but each time I do I’m impressed with the work this group of PAX is putting in. It was a pleasure to lead this morning and I appreciate the opportunity.

 

YHC took us out.

 

I’m Broke

No Turtleman Q

July 21, 2020 / / 0 Comments

Last week at Sandlot the Pax decided Turtleman was going to Q and i was the backup, since i am writing this back blast, you know no Turtleman

Let’s get started – i had planned to to the PT test since i didn’t make it Saturday but changed my mind at the last min.   Let’s go….

Pledge

Warm up: in cadence  LBC x15 and Merkins x 10

Mosey to soccer field 2 for some 4 corners consisting of 4 exercise starting at 10 reps up to 40 reps

quick 10 count (10) and repeat in reverse (same on field 3 and 4)

Mosey to soccer field 3 and repeat the 4 corners letting the pax choose their favorite or least favorite exercise for the corners (diamond merkins, ??,squats, & flutters)

(in the middle of  the said exercise i realized someone will be 50 this week so we increased the reps to 50 in his honor – field 3 and 4

Mosey to soccer field 4 and repeat the 4 corners letting the pax choose their favorite or least favor exercise for the corners (Moroccan nightclubs, burpees, Michael Phelps,imperial walkers)

with about 10 minutes left we headed over to field 1 but don’t have time for 4 corners so we would sprint the long sides and suicides on the short sides – man look at that we are running behind so we did one side each because we had to take the long way back.

Arrived back the start with no time to spare! 6:15 and we done!

Announcements: PT test was last Saturday, Up coming Mt Mitchell trip in September

Prayer request: Gastone’s father in law, the ones struggling with addictions, other spoken and unspoken request

Out with Prayer!

Thanks for the opportunity to lead!

 

EZ out

 

 

 

Vacation at the GOAT

July 20, 2020 / / 0 Comments

As we warmed up I asked the PAX  to think about their dream vacation.  Throughout the workout we had replies of camping in Yellowstone and Glacier NP’s, Bali, The Bahamas, Hawaii and Alaska.  Sorry If we didn’t get to everyone during the workout.

Disclaimer

Pledge

Warmup:

Plank Jack’s

LBC’s

Imperial walkers

(I think this is how the warm up went.  I’m tardy on the BB)

Mosey to the stairs for calf raises.  140 total in sets of 20.  BOS said his calves were sore the next day.  He referred to them as “Dirt Calves”.   Glad I could help BOS.

Mosey to the corner of 8th Ave and N. Main St.

Mosey along N. Main St. stopping at each street light and do 5 merkins.   Pax were instructed to mix the merkins up with werkins, derkins, diamonds, etc…… 16 street lights for a total of 80 merkins.

50 squats at the end of the sidewalk.

Mosey back doing 20 LBC’s at each street light.  (320 total) 50 squats at the corner.

Wall sits and donkey kicks under the train bridge.

Mosey to the flag and finish with 30 seconds of side straddle hops.

COT

 

Low Running (Sorta)

July 20, 2020 / / 0 Comments

I promised a low running workout, and kinda kept my word, all the running for the DORA added up quick. At least it wasnt 40 x 40yd sprints…!!!

 

Mosey to Field

The Thang:

  1. DORA
    1. Diamond Merkins x 100
    2. Merkins x 200
    3. CDD’s x 300
  2. DORA
    1. Rollover Reach x 100
    2. Freddy Mercury x 200
    3. LBC x 300
  3. DORA
    1. Jump Lunges x 100
    2. Side Lunges x 200 ( Had to cut this to 100) 
    3. Reverse Lunges x 300 ( Had to delete this for time)
  4. Sprint 100 yds
  5. Stretches

Mosey to Flag

COT

Don’t be like Edom

July 20, 2020 / / 0 Comments

We rucked, walked, or ran.

We then studied the book of Obadiah, how it relates to our current events, and finished up with the comfort of knowing God’s unwavering love for His people.

Obadiah 1:15 –  “For the day of the Lord is near upon all the nations. As you have done, it shall be done to you; your deeds shall return on your own head.”

Prayer Request:

  • Huck
  • T Square
  • Sparky’s Nephew
  • Mayor’s M
  • Purple Haze

 

Monday Morning Gloom

July 20, 2020 / / 0 Comments

The air this morning was so thick that it felt like you had a wet blanket wrapped around you, but 9 PAX didn’t let that stop them from putting in some work. After a short disclaimer, the pledge and a short warmup we headed off into the darkness to begin the day.

 

Mosey to Rankin Elementary for Lindsay’s with a lap. Start with 30 HR Merkins and 10 American Hammer’s then run a lap around the lot. Repeat with 25/15, 20/20, 15/25, 10/30.

 

Head down to Oakland Street and perform 10 Squats at each driveway then turn left and head down to Main Street. Stop at each driveway on Main Street for 5 Burpee’s.

 

Next we headed up Central and stopped at the bottom of the hill for a Triple Nickel. 5 Diamond Merkins at the bottom and 5 Big Boys about halfway up the hill.

 

Still time left so let’s go back to the school for another round of Lindsay’s. This time we did CDD’s and Flutter Kicks.

 

Back at start right at time.

 

NMM/COT

Hebrews 4:16 – “Let us approach God’s throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need.”

Christ understands our weaknesses and experienced our pain and suffering during his time on Earth. Knowing this we can be confident that when we bring our needs to him through prayer we will receive the mercy and grace he has promised.

 

Announcements

Annihilation workout this Saturday at the Yank

 

Prayer Request

SA 2.1

Huck

Tiger

Blart’s family

Mayor’s M

Those battling addiction

Dr. Seuss Dad

COVID impact

 

YHC took us out.

 

I’m Broke

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