F3 Gastonia

Fitness, Fellowship, Faith

Month: August 2020 (Page 11 of 11)

Steamy!

August 4, 2020 / / 0 Comments

It was a steamy, sticky day at the Bulldog and we had a great group of HIMs ready to get after it.

Pledge

Warmup

Stretch 1 min

SSH x  15

Imperial walkers x 15

MNC x 10

Thang:

10 Burpees

20 KB Swings

30 Merkins

40 Squats

50 SSH

Duck walk down and jog back

30 second rest

10 Burpees

20 KB Pull overs

30 Mike Tysons

40 Curls

50 Big Boy sit-ups

1 lap/ Mixed Mary for approx 5 min then back to it..

10 Burpees

20 Over Head press (each arm)

30 Shoulder Taps

40 Squats

50 Mountain Climbers (Count R)

1lap and finished with Mary

Grest work by all!

Announcements:  Annihilation Saturday

Prayer Requests: Sister acts 2.0, upcoming surgeries for some pax

 

 

Running Backwards but not NUR’ing

August 3, 2020 / / 0 Comments

Eleven PAX posted on a humid but otherwise great morning.

We said the pledge.

We ran everyone’s favorite route that always elicits groans when announced.

Out on Gaston Day which turns into Armstrong Park Rd, left onto Armstrong Park Dr, left onto New Hope Rd, right onto Lee St, left onto Perry St, right back onto Armstrong Park Rd, and then back to The Pub.

Annoucements
Mt Mitchell Hike – 9/27
F3 10 year anniversary event – savings extended a week (probably because I didn’t get it into this backblast in time, your welcome)
Annihilation at Gashouse 8/29 – Gump w/ Q
Smokey Mtn Relay at some point

Prayer Requests
Huck
SA and family
Family of daughter of Ace from Ace & TJ
Oompa’s back
Slaw
Allen Tate
Short Sale

Prayer to take us out

Until next week…

Bunnies and Bears

August 3, 2020 / / 0 Comments

YHC looked at the weather last night expecting to see wet for the gloom from the Isaias, but saw none.  So the original plan was still on.  Here is how it went…

0530 arrives with 8 joining YHC.  A little light from the normal, so I guess Isaias scared some off.  A really brief disclaimer is given before completing The Pledge of Allegiance.

Announcing a Termite-style warm-up, we take off for a mosey.  ~1300 meters later we arrive at Robinwood Crossing Shopping Center.

And what do our wondrous eyes see, you ask?

Someone has vandalized the parking lot, F3 style and left some coupons to boot!

Complete the exercise, mosey to Planet Fitness, perform 1 burpee and then proceed to the next parking spot.

The documented vandalism:
SSH x 30
Merkin x 30
American Hammer x 30
Squat x 30
Curl x 30 (#35 or #20)
Low Plank x 30 (secs)
Crunchy Frog x 30
Calf Raise x 30
Slam Ball x 20 (#10)
CDD x 30

After one round was complete, we took a break to bunny hop, 5 parking spots, with a bear crawl back to start (2x) and a nur to the handicapped parking sign and mosey back (2x).  Oh and it was so much fun, we did them each again once.

Now back to the regular programming for another round.

With a whole 90 seconds to spare after completing round 2, the coupons were gathered and all reassembled where we began.

Time!

 

Announcements:
Annihilation 29-Aug @ GasHouse – Gump Q
Mt. Mitchell Hike – 27-September

 

Prayer Requests:
Teachers, Doctors, Police, First Responders, Politicians

YHC took us out.

 

It was good to see everyone pushing out there.  I hope you got your money’s worth since there aren’t any refunds.

Until next time,

Watts Up Powering Down

First Q in A While

August 2, 2020 / / 0 Comments

Pulled in to Folsom to see a few guys getting some EC and a few others gathering around for 2nd F before start time. Everyone starts to circle up and 05:30 hit so let’s go.

Thang:

Mosey to lower shelter for two sets of derkins x10 IC, dips, squats, step ups x20 IC with a lap around the lower lot after each set.

Mosey around to lot above the new workout equipment that you can’t workout on for 11’s with Mike Tyson’s and Big Boy’s.

Mosey up the road for a Triple Nickel on the hill with Flutter Kicks at the bottom and CDD’s at the top.

Continuing on to the entrance for the pledge then across the street for some suicides with merkins first, starting with 10 at the first divider increasing by 10 at the next divider up to 30. Repeat with squats.

Time is counting down so we start heading back with a couple stops for Mountain Climbers x20 IC and Peter Parker’s x20IC.

Back at the start we do some Mary with Dr. Seuss counting Flutters,YHC counting American Hammers, X Crunches, and LBC’s till time.

 

Announcements:

Mt. Mitchell hike in September I think it’s the 26th reach out to Gastone. Annihilation at Gashouse, Gump w/Q. Last Saturday in August.
Big Pappy is starting a clothes closet if anyone has any clothes to donate  newborns to 18 yrs old, hit up Pappy for details and needs.

Prayer Request:

 

Sister Act and family, Big Pappys M, Blart and family, Slaw on the IR, and my unspoken, Stogies Dad.

YHC took us out

 

Moleskin:

Great job today men! Thanks to Big Pappy for asking me to Q. It was a honor to lead a great group of men this morning.

 

Hacksaw @ Folsom

August 1, 2020 / / 0 Comments

warm up

10 Burpees

20 Squats

30 Merkins

40 Mt Climbers

50 SSH IC

60 Flutter kicks

70 Imperial Walkers

80 Squat air press

90 LBC

100 Maraca night clubs

Then mosey to each lite pole 3 Burpees ,5 mtn climbers all the way to the flag up front , pledge

Mosey
5 Mt climbers count one leg
10 LBC’s @ each pole

Go to tennis court and finish  suicides

1 merkin run
2 Merkins run to each ct and back

Prayer request
SA, Spark’s nephew, Medicine Woman

 

Thanks Hacksaw!

Respecting The Fighting Yank!

August 1, 2020 / / 0 Comments

Disclaimer:

Warm-up:

  • SSH x 30 IC
  • IW x 15 IC
  • Don Qs x 15 IC
  • Mountain Climbers x 15 IC

 

THE THANG:

ROUND 1 – 5 burpees, 1/8 mile run

ROUND 2 – 5 burpees, 10 ‘mericans, 1/5 mile run

ROUND 3 – 5 burpees, 10 ‘mericans, 15 LBCs, 1/5mile run

ROUND 4 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks,1/5 mile run

ROUND 5 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1/5 mile run

ROUND 6 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 1/5mile run

ROUND 7 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 30 American Hammers, 1/5 mile run

ROUND 8 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 1/5 mile run

ROUND 9 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 45 side straddle hops, 1/5 mile run

ROUND 10 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 45 side straddle hops.

At this point, Dr Suess says we have 2 minutes left. Well sorry guys, you will have to miss the grand finale, 50 Zombie Walks!

Back to the Yank for the pledge.

COT

Announcements

Prayer Requests

YHC closed in prayer!

 

It was an honor to lead this morning, thank you all! Hard work was put in by us all!

 

Breaker Breaker

49

August 1, 2020 / / 0 Comments

‘‘Twas the day before my 49th Birthday and in front of the park, all the PAX were stirring as light replaced the dark…”

Ok … enough of that!

As I stated earlier, I will be 49 tomorrow … so 49 is the theme for the day!

Easy Mosey to the Pad

The Warmup … 4X9
9 Abe Vagodas IC
9 Imperial Walkers IC
9 Grass Pickers IC
9 SSH IC

The Thing … 7X7= 49

Let’s Mosey to 2 Chicks and a Sandwich
7 Burpees
Let’s Mosey to the Teacher Parking Lot
7 Burpees + 7 Merkins
Let’s Mosey to the Front Corner of Belmont Middle
7 Burpees + 7 Merkins + 7 Mountain Climbers, R Side
Let’s Mosey to the Belmont Middle Gym
7 Burpees + 7 Merkins + 7 MCs + 7 Plank Jacks IC
Let’s Mosey behind Belmont Middle
7 Burpees + 7 Merkins + 7 MCs + 7 PJs + 7 Big Boys
Let’s Mosey to the Track
7 Burpees + 7 Merkins + 7 MCs + 7 PJs + 7 BBs + 7 Bobby Hurleys
Take a Lap
7 Burpees + 7 Merkins + 7 MCs + 7 PJs + 7 BBs + 7 BHs + 7 Man Makers
Take a Lap

WOW … we made It to the top and now it’s time to go back down!

7 Burpees + 7 Merkins + 7 MCs + 7 PJs + 7 BBs + 7 BHs
Let’s Mosey back behind Belmont Middle
7 Burpees + 7 Merkins + 7 MCs + 7 PJs + 7 BBs
Let’s Mosey back to the Gym where Sargento EH’d an FNG for the remainder of the Workout!
7 Burpees + 7 Merkins + 7 MCs + 7 PJs
Let’s Mosey back to Corner
7 Burpees + 7 Merkins + 7 MCs
Let’s Mosey back to the Teacher Parking Lot
7 Burpees + 7 Merkins
Let’s Mosey back to 2 Chicks
7 Burpees

There is plenty of time for some Pole Work
Pole 1 for 1 LBC, Pope 2 for 2 LBCs and so on until we get to Pole 7 for 7 LBCs and back down to Pole 1 for 1 LBC

5 Burpees X 2 Trains = 10 Burpees

The Cool Down … 4X9
9 Dying Cockroach IC with Sargento
9 Freddy Mercury’s IC with Buckshot
9 Little Baby Flutter Crunches IC with Tiger
9 Low Dollys IC with Dirt

Mosey to the Flag for The Pledge

5 more Burpees for 1 more Train, that’s 106 Burpees if you’re counting!

Praise Reports
Queso got a Job
Norwood’s M got a good report

Prayer Requests
Parents, Teachers and Students
College Students returning to Campus
Law Enforcement and First Responders
Tater Hole

Tiger took us out with Prayer

Until next time…

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