F3 Gastonia

Fitness, Fellowship, Faith

Day: August 31, 2020

Was That Seven Times Around, or Just Six???

August 31, 2020 / / 0 Comments

Another warm humid morning was served up for the 14 of us to enjoy!  As there were no FNGs a quick disclaimer was given and we warmed up with some Moroccan Nightclubs, Don Quixotes and Side Straddle Hops.  After that we did the Pledge.

A short mosey to the front of the Gaston County Administrative Offices.  There we prepared for the Walls of Jericho.  We did seven sets of each of seven exercises and then took a lap around the building.  The idea was to repeat this seven times.

The following were the called exercises:

Jumping Spider
Merkin with a bounce on the up (getting feet & hands off the ground)
E2k
Elbow to knee
Russian Twist
American Hammer, but I needed an “R”
Imperial Squat Walker
Cruel cousin of the Imperial Walker, squat between each elbow to knee
Crunchy Frog
a Dr. Seuss favorite, too bad he missed them
Happy Jacks
5 side straddle hops quickly followed by two jump squats
One-legged burpee
Not enough exercises start with “O”… this was a crowd pleaser

I should have made tic marks as the laps were completed… I though we were on lap six, but a vocal contingent insisted we had done seven rounds.  I capitulated to their count so we went to a more open space in the parking lot and lined up for 11’s.  We did merkins and tiger squats.

Mosey back to the flag and do flutter kicks until TIME!

Everyone put in some good hard work to get just a little bit better.

 

Announcements

Gastone will be running a mile with a cancer survivor who is running a mile in every state… it will be 9/28 at 7 AM… more details to follow

Prayer Requests

Family members, 39 children rescued in GA, PAX recovering from injuries

 

We closed with prayer.

The Storm 8/4/2020

August 31, 2020 / / 0 Comments

16 men at The Storm for a Wet Nutz special! 5:30, no FNG, Pledge

 

Moroccan Night Clubs x 20 (ic)

Air Presses x 50

CDD x 15

Rinse and Repeat

 

Mosey to softball field.  Start with Moroccan Night Clubs x 20 (ic), Air Press x 50, CDD x 15.  Then Bear Crawl to student parking lot.  Each time you have to stop to rest perform 10 CDD.  This is a long freaking way.  Not sure what Wet Nutz was thinking, but this sucked!!!!  Mosey back to softball field.  Exercises called were Moroccan Night Clubs x 20 (ic) , Air Presses x 50 , CDD x 15, and 100 LBCs.  Bear Crawl back to student parking lot.  This time each time you have to stop to rest perform 10 Merkins.  This was just plain terrible!!! 100 LBCs before mosey back to the softball field.  Here we circled up for some exercises.  Flutter Kicks, American Hammers and Merkins x 20.  This time walking lunge back to parking lot.  Then mosey to COT.

Finish up with Moroccan Night Clubs x 20 (ic), Air Presses x 50, CDD x 15

 

Announcements

Prayer Request

Nameorama

 

Wet Nutz out!!

 

The Storm 8/18/2020

August 31, 2020 / / 0 Comments

15 at The Storm.

 

Warm-Up:

10 Burpees

 

The Thang:

Mosey to the big parking lot to the side of the school.  Start on the concrete walkway at the front of the parking lot, facing the length of the lot.  Start with 10 Burpees.  Mosey to 1st island for 20 Big Boys, return to start.  10 Burpees, run to 2nd island for 20 Big Boys, 30 Freddie Mercuries, back to start. 10 Burpees, run to 3rd island for 20 Big Boys, 30 Freddie Mercuries, 40 American Hammers, run back.  10 Burpees, run to 4th island, 20 BB, 30 FM, 40 AH, 50 LBCs, run back.  Finally do 10 Burpees, run to 5th island for 20 BB, 30 FM, 40 AH, 50 LBCs, 60 Flutter Kicks, return to start and finish with 10 Burpees.

 

Short mosey to the corner of the parking lot at school.  4 corner escalator is the next exercise using the entire parking lot as our square.  Start with 10 Hand Release Merkins.  Mosey to corner 2 for 10 HR Merkins, 20 Jump Lunges.  Mosey to 3rd corner for 10 HR Merkins, 20 Jump Lunges, 30 CDD.  Mosey to 4th corner for 10 HR Merkins, 20 Jump Lunges, 30 CDD, 40 Squats.  With plenty of time, we would go back down.  Start with 40 Squats, 30 CDD, 20 Jump Lunges, 10 HR Merkins.  Mosey to next corner for 30 CDD, 20 Jump Lunges, 10 HR Merkins.  Next corner is 20 Jump Lunges, 10 HR Merkins.  Mosey to final corner for 10 HR Merkins.

 

With a little time to spare, we stayed at the school for the next exercise.  Start with 10 Step-Ups, 10 Dips, 10 Derkins.  Then do 15 Steps-Ups, 15 Dips, 15 Derkins.  Finish is out with 20 Step-Ups, 20 Dips, 20 Derkins.  Mosey back to COT.  Time!

 

Annoucements

Prayer Request

Nameorama

 

SYITG

Sister Act

Shake n Bake!

August 31, 2020 / / 0 Comments

After missing my Q a couple of weeks ago @ The Goat, YHC was a little worried of over sleeping and missing another Q. Set the alarm and checked it twice, all is good.

Disclaimer

Warm-up

  • SSH x 30 I/C
  • Imperial Walkers x 20 I/C
  • Don Qs x 10 I/C
  • Merkins x 15 I/C
  • Stretches
  • Burpees x 5

The Thang;

Mosey to back of school for a speed and agility workout, but first we need to get loosened up some, Wojo style.

Start at back of school parking lot, Skip to other end by the playground and back. Repeat but doing butt kicks and then another trip doing high knees.

Next all PAX takes a parking spot, stand facing out, then shuffle to front of parking spacing and lunge jump back to the front, rinse and repeat 5X

Next exercise, each PAX lines up on painted line and do Rocky Balboas down and back, 5X,

Then we do the Rockette, Squat, Jump – Kick right leg up with left hand extended, squat, kick left leg touching right hand squat and finish with a jump. Rinse and Repeat 5X

Now we divide up into two groups so we are not running each other over…Group 1 lines up, does a side shuffle for about 10 feet and then sprints toward about 75 yards. Group 2 does the same starts when Group 1 starts sprinting. All Mosey back to repeat for a total of 5X…

That is round 1, the goal was to get in 5 rounds but YHC didn’t realize how much time the sprints would consume, so we did 2 1/2 rounds. Maybe next time, we will only do 2 sprints per round.

We moseyed back to front of school to finish workout with some stretching.

COT

The Pledge

Announcements

Prayer Request; Sargento’s upcoming Financial Planning exam.

YHC took us out in prayer

Great work by all, thank you men for allowing to lead this morning. As always, it was an honor.

Breaker Breaker

Mt. Hollywood 8/17/2020

August 31, 2020 / / 0 Comments

9 men at Mt. Hollywood.

 

Warm-Up:

10 Burpees

 

The Thang:

Short mosey on the fresh new parking lot to the front of Mt. Holly Middle School.  Here we would do 5 rounds of exercises with a run around the parking lot between each round. Went like this

  1. 10 Burpees, run a lap
  2. 10 Burpees, 25 Merkins, run a lap
  3. 10 Burpees, 25 Merkins, 50 Squats, run a lap
  4. 10 Burpees , 25 Merkins, 50 Squats, 100 Plank Jacks, run a lap
  5. 10 Burpees, 25 Merkins, 50 Squats, 100 Plank Jacks, 150 LBCs, run a lap

We stayed in the same location for the next exercise.  We partnered up for the next exercise. Partner 1 does the reps, while Partner 2 runs a lap around the parking lot.  Exercises called were:

  1. 100 Hip Slapper
  2. 150 Hand Release Merkins
  3. 200 Dips
  4. 250 American Hammers

Time running low, we took a short mosey to the nice new lines painted in the parking lot.  We lined up on the first line, facing the length of the parking lot.  Start with 2 Mike Tysons, Bear Crawl two lines, then 4 Mike Tyson.  Bear Crawl again two lines for 6 Mike Tysons.  Continue this until we ran out of time.  I think we got up to 10 Mike Tysons.  Mosey back to COT.  Time!!

Annoucements

Prayer Request

Nameorama

 

SYITG

Sister Act

Raw Deal at the Sandlot

August 31, 2020 / / 0 Comments

Ten men stepped into the gloom to kickstart their week with a beatdown.  Whoopee and Dirt get props for getting in some IPX  EC before hand and came in just before we started.  Here is how ti went down.

A brief disclaimer was followed by a brief warmup of SSH, Merkins, and squats.

We then moseyed to Martha Rivers parking lot for a very long lunge walk down to the playground and then back up for a parking space burpee long jump fest the other way.  Somewhere around 40+ of those and then we moseyed back down to the playground area doing calf raises with any free time waiting for the six.

The Thang:   20 perfect form Merkins then a lap around one traffic island and back.

Then 10 Merkins and 20 squats and run two traffic islands and back

Then 10 merkins, 20 squats, 30 Mnt Climbers and three islands and back

Then 10 merkins, 20 squats, 20 mnt climbers, 20 Plank jacks and four islands and back

Then 10, 20, 20, 20 and 20 LBC’s and then four islands and back.  Then we moseyed to the closest picnic shelter for dips and step ups.  Two rounds of 20, each and then 10 each before moseying back to start.  We finished with the #pledgeofallegiance

The music was provided courtesy of John Petrucci’s new solo album “Terminal Velocity”.  Some were pining  George Strait and Clavin thought it was Yngwie Malmsteen but they were out of luck.  When you are the Q you get to choose the music.  The PAX may or may not have liked it but it was better than anything that Sargento would ever play.  #facts

We closed with some announcements (you know them) and some prayer requests for Dry Rub’s M on the loss of her grandmother and for a co-worker who passed away this weekend and for the Champion family on the loss of their father/grandfather.

Always remember what your principles are and what you stand for and don’t deviate from them.  Our character is what makes us who we are so we are reliable and know what to do in any given situation.  Thanks to Stinky Bird for asking me to Q.

Roscoe

You dropped your pipe…

August 31, 2020 / / 0 Comments

Starting out today with a different toy. A 5 foot PVC pipe filled with sand (except Teslas malfunction on Tiger) anyway that’s another story. We did several warm up excercises such as shoulder presss front and back , hillbillies etc. Then it got interesting we all held the pipe in front of us and when I said right you go right or left… leaving the pipe standing for the next one to grab. Needless to say it didn’t go well each time a pipe falls it was 5 burpees which turned into over 25 burpees. Then we took a stroll to Davis park for some Dories then finished a 3 mile tour with stopping each block to do various excercises. Anyway needless to say great day with the pax…

Announcements :

Tiger is forming a blood drive at first Presbyterian in Belmont more information to follow on slack

Prayer Request:

Stephanie McMahall ( God help my spelling)

Family was in a car accident that Nutrious mentioned

Hollywood 6 Pack

August 31, 2020 / / 0 Comments

7 PAX joined YHC to work on their movie star level abs. This was the 2nd (and definitely not final) rendition of this workout. Join us next time to hear Sister Act say: “What a douche!”

Until then,

GD

Past Workouts

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