F3 Gastonia

Fitness, Fellowship, Faith

Month: August 2020 (Page 6 of 11)

2nd F

August 17, 2020 / / 0 Comments

Men – Whoopee has schedule a shooting day (see his preblast) for 09/12.  In addition to this, we will also hold a second F get together that afternoon/evening. Food will be provided if you RSVP in time.  Please RSVP by Tuesday, September 8th in order to eat.  You can still come if you don’t, but we can’t guarantee you any food.

Time: 16:00 – until…
Where: Allen Tate’s house (348 Loray Farm Rd. Dallas, 28034)
What: 2nd F. Swimming, food, fellowship
Why: because 2nd F is good for you

You can RSVP to me via Slack, Groupme, Twitter or text.  My number is 704-914-5813

Hope to see you all on this day.

still sore……

August 17, 2020 / / 0 Comments

No FNG’s, quick disclaimer and pledge…..

Warm Up:

SSH:  My favorite I suppose, about 20 IC

LBC’s:  Another favorite, about 10 IC

That’s enough, Double Stuf is foaming to beat these Pax into early submission.

The Thang:

I borrowed a page from Roscoe’s playbook from his Perfect Form Q.  Disclaimer, if you do not want to get hurt then do not take a page from Roscoe’s playbook.  Well, too late for that as I type here in continued misery, I’m still sore.  I make the Scarecrow in Dorothy’s Wizard of Oz look like he walks straight.  We moseyed up to the back of First Presbyterian.  Here in his original Q Roscoe taught us how to perform a proper lunge.  So, in practicing this endeavor we lunge walked the entire distance, best we could lowering each knee to the pavement.  Some mumblechatter ensued during and after as we moseyed to the Pad (building at the top of the hill).  Continuing in Roscoe’s perfect form Q we…………..

Merkins:  15 merkins (hands shoulder width and straight, elbows straight back towards feet), mosey down the hill and back, I chased ’em all.

Big Boy Sit Ups:  20, Full down, Full up, use core to lift not momentum, mosey 1/2 way down hill and back, I chased ’em all.

Squats:  25, Full down, thighs parallel to ground, use back of heels to lift, we may or may not have run again, do not recall.

Mumblechatter was in full and rare form.  I almost hated to call this next exercise.  I learned it from Def Leppard and what I now recall I learned was how awful it really was.  I think this is also dubbed a lazy Dora.

Partner Up:  Merkins/Squats/LBC’s (100/150/200).  Partner 1 does 10 merkins while partner 2 holds plank, rinse and repeat to 100.  Squats, 15 each while partner 2 holds an Al Gore.  LBC’s, 20 each while partner 2 holds feet at 6″.  Pax looked great while I downed a bottle of pedialyte.  Next chapter.

We are actually starting to burn some time here (and Linus) and it was already around 7:35.  I told the Pax a story about my oldest daughter.  She recently graduated from App State.  Due to many life conditions we had been behind in getting the next chapter in our lives started.  Without knowing what steps would unfold next, we ended up moving her out of her apartment in Boone, NC in the last week of July as her lease was up.  As things turn out, and this is for the best; we finalized her admission into grad school back at App State.  To make things better (as opposed to living alone) a room became available in her old apartment as one student elected to stay at home due to Covid.  Long story short, we moved her stuff less than three weeks later back into the same apartment.  I thought it would only be special that I share that wonderful experience with the Pax.

First, drive to Boone, run back up the hill at The Pad.  Grab 3 coupons of anything you find.  Place them at the top.  We’ll do 3 burpees and run each coupon down the steps (as she was on the 2nd floor) and run back up the steps and rinse and repeat.  Once the three coupons are in the car we run back up the hill and (well, down the stairs, it’s not perfect you know).  Take each coupon, 10 CDD’s and run them back up into the apartment, one at a time.  All said, the move was a bit more hectic but we got the idea.  Mumblechatter was great at this point.

Slow mosey back to the top of FPC and we followed Watts Up back to the Schiele.  Finished with a short round of 7 for 7 ab exercises as Rudolph gut pummeled me on flutters.

8:00 and time

Announcements:

Annihilation Workout at Gashouse, Aug. 29

JJ 5K – Sept. 26

Mt. Mitchell Hike – Sept. 27

Prayers and Concerns:

Les Nesman and Wife

Kids and Teachers and School

F3 Cash in Fort Mill

Short Sale

Allen Tate

Double Stuf / Dad

T-Square

Sister Act / Daughter

Passing the Torch

August 17, 2020 / / 0 Comments

So the time had come for Big Pappy to hand over the site Q of Folsom which is a premier AO in all three F’s. When Big Pappy ask YHC if he wanted to take over as site Q I was humbled and honored. Not so sure I wanted to do it, the more I thought about it and the more I thought about what F3 is all about it seemed like the perfect opportunity to grow in all three F’s. So I told Big Pappy it was a go and he said 8/15 was the day which was a Saturday and pretty much guarantees a packed house. Sparky an OG of Folsom has the idea to get Big Pappy a gift card from Fleet Feet (this is not the norm) but we decided that it was a well deserved gesture from the Pax for a HIM who truly lives 3rd in all areas of his life. Big Pappy it is an honor to try and feel your shoes as site Q and even more of an honor to call you a friend. Thanks for leading well and being not only a site Q to look up to but also a man to look up too! Galatians 2:20

Now that the emotion is high it’s time for the action part of the story When the HAMMER was dropped!

Warm Up: Led by Big Pappy

We did Moroccan Night Clubs until all the Pax who were late got circled up and he threw a burpee in every now and then. This lasted a while!

YHC took over and we moseyed to the flag pole with a few sets of 30 merkins along the way.

at the flag pole:

2 Rounds:

Mike Tyson’s x10

Shoulder Taps x10

Said the pledge then moseyed threw the parking lot across from the flag pole and made our way to the horse arena.

3 Rounds:

1 burpee and then box jump up to the next step. All the way to the top and repeat back down

Dips x20

Derkins x20

Mosey to the triangle where the splits the road.

3 Rounds:

American Hammers x10

Lunge walk down hill to corner

Big Boy Sit Up’s x20

Sprint up hill to corner

LBC’s x30

mosey to hill coming out of tennis court parking lot

5 Rounds:

Burpees x10

run halfway

Squats x20

run to top of hill

Merkins x30

COT:

Shared a little about what F3 and all you HIM’s mean to me and Galatians 2:20. Then we presented Big Pappy with the Fleet Feet gift card. He was surprised!

Announcements:

Annihilation 8/29

CSAUP at Folsom 9/19

JJ 5k 9/26

Mt. Mitchell Hike 9/27

Look on the calendar for VQ’s coming up

 

Prayer Requests:

Sister Act’s daughter and family, Westsides mother-in-law, Big Papp’s M and family, All the Pax on the IR, Teachers and Students going back to school, Gumby unspoken, Stogie’s dad and family

 

Once again I’m humbled and honored for the opportunity to lead! On to the next one!

Wichita out

 

Sprint, Mosey & Sharknado at The Yank

August 17, 2020 / / 0 Comments

If the local weather men and women were correct we were in for a whole lot of rain Friday night and right through the day on Saturday.  But they weren’t as usual so I changed up my game plan the night before for nothing.  Either way 16 men spent the morning with me at the Fighting Yank doing a little more running than they wanted to.  Here is how it went…

Mosey to Two Chicks parking lot for some warm up.

SSH x 15, Grass Pickers x 15, IST x 15, Moroccan Night Club x 15, Stretch – to your toes, to your left foot and then to your right foot.  Then 5 burpees just because.

Line up & Indian run around the block to end up behind Sammy’s

Break up into three lines of sprinters.  Time for some sprints.  100 yard dash & Mosey back to start.  All three lines down and back for 1 minute of Mtn. Climbers.  Line up & Repeato 9X substituting Mtn Climbers for Jump Squats, Merkins, Flutter Kicks, Freddie Mercury, CDDs, LBCs and more.  In round two we lost our brother Pilgrim’s Progress to his nagging hamstring injury.  He was in sprint mode when his leg said that was enough.  Sorry again about the sprints brother.  With the 100s behind us I checked my watch and called an audible to forget about running the 50s.  Lets not have any more injuries.

Next on the weinke , a mosey to the park bathrooms to grab some wall and catch our breath.  People’s chair with some air presses, right leg up, left leg up.  Recover and we are off to the new park pavilion.  Because it was supposed to be raining…remember.

In observance of Shark Week we partnered up for a Sharknado around the fountain.  Partner one starts the run to the fountain, takes three laps around and returns to pavilion while partner two begins 100 merkins, 200 LBC and 300 squats.  Switch until all 600 are complete.

Circle up back under the pavilion for some Jack Webbs x (audible) 8, followed by flutter kicks, LBC, and 5 burpees called by Boudin.

Final mosey to The Fighting Yank statue for the Pledge, Name o rama and prayer lead by TopHat.

Today we prayed for safe travels for Tesla’s son headed to DC. ALL of the school teachers, administrators, students of all ages, and parents too.  Our brothers newly injured and those on IR.  First Responders and the health of our great nation.

Until next time!  BOS

 

The Storm

August 17, 2020 / / 0 Comments

VQ at Storm and it was a great workout. Large turnout was appreciated. Everyone enjoyed the workout. We almost got out with 0 burpees but “someone” snuck it in at the end.

Warm up

1 mile run

Ascending curb crawl continue to 10 merkins

60 team War Hammers with run

40 team Worst Merkin Ever with run

5 burpees to finish

 

“Persuasion”

August 17, 2020 / / 0 Comments

A solid group of men were persuaded to come put in some type of work at Crossroads.  Some rucked, some ran, some biked, but everyone got better!!  After Crossroads we discussed “Persuasion” during Q Source.  If you haven’t attended Q Source please try to make it, you will grow as a man!!

Announcements:

Aug. 29th- Annihilation

Sept. 19th- CSAUP  at Folsom

Sept.26th- JJ5K    https://runsignup.com/Race/NC/Stanley/CPC5KTraining

Sept.27th- Mt. Mitchell Hike

Coconut Horse

August 17, 2020 / / 0 Comments

6 brave men fought the urge to fartsack on what turned out to be a cooler summer morning for a nice 5 mile jaunt.  One (Pockets) got up early for EC and rucked. Fun was had by all.  Post-run at the coconut was a great discussion on Persuasion at Q-source.

 

Announcements:

Aug 29th – Annihilation with Gump at Gashouse

Sept 12 – Shoot-em-up – 9:30AM at Foothills Shooting range

Sept 19th – CSAUP – at Folson 5:30AM

Sept 26 JJ 5K – may be only run available this year

Sept 27 Mount Mitchell

Prayer Requests:

Teachers and students going back to school – especially Breaker’s M

Pax on IR especially Cinderella, Slaw and Short sale

 

Roll of the Dice

August 17, 2020 / / 0 Comments

5 had joined YHC when 0530 hits.

All were experienced in the ways of F3, so almost no disclaimer was given before we recited The Pledge of Allegiance.

Warm Up

20 SSH IC
10 MNC IC

Lets mosey down Riverwood Parkway, stopping at every 3rd light for 10 calf raises and 10 monkey humpers.  We ran out of poles near the Dollar General, so lets go over the Food Lion.

Main Event

YHC pulls out 2 Dice.  Die #1 determines the exercise.  Die #2 determines the number of reps.  The opposite side of Die #2 determines the number of poles the number  of reps must be done at. (There are 6 light poles in the parking lot) (Opposite sides of a die always add to 7 (6/1, 5/2, 4/3)

Exercises:

1 – Merkin
2 – Squat
3 – LBC
4 – CDD
5 – Calf Raise
6 – American Hammer

Each PAXturn has a cash-in of 2 burpees and a cash-out of 2 burpees.

So if a PAX roles snake eyes (1 on both dice).  Everyone would do:

2 Burpees, 1 Merkin at every light pole (6), 2 Burpees

Round 2 doubles the reps rolled, the rest remains the same.
Round 3 triples the reps rolled…

We made it into round 3, before a mosey back to the start.

Once back, there was time for a final roll and a little Mary.

Announcements

  • Annihilation Workout
  • JJ5K
  • Mt. Mitchell Hike
  • CSAUP

Prayer Requests

  • Student & Teachers starting school
  • First Responders
  • Leaders

Stinky Bird took us out.

 

Thanks for the opportunity to lead.  I hope you got your money’s worth cuz I don’t give refunds.

Watts Up Powering Down.

Midoriyama 8/13

August 17, 2020 / / 0 Comments

10 men at Midoriyama this afternoon!

Warm-up:

10 Grass Pickers (ic)

The Thang:

As promised, we would not do any running today.  However, even with no running, the pax were going to get their $$$ worth today!!

First exercise called is “The 555 Standard”:

5 Rounds:

15 Squats

15 Burpees

15 Hand Release Merkins

 

Next exercise called is “Pandemic”:

This is  exercises performed in 1 to 10 to 1 reps (Pyramid multipliers) of:

1 Burpee

2 Mountain Climbers

3 Sit-Ups (WWII)

Start with 1 Burpee, 2 MC, 3 WWII.  Next is 2 Burpees, 4 MC, 6 WWII.  Continue to peak of pyramid 10 Burpees, 20 MC, 30 WWII, then go back down the pyramid.  This was terrible!!! We stopped at the top of the Pyramid at 10, and did not go back down.  With 130 Burpees already in the books for today,  enough was enough.  Time to move on.

 

Last exercise called is “Lindsey’s”:

Start with 10 Dips, 30 Derkins

15 Dips, 25 Derkins

20 Dips, 20 Derkins

25 Dips, 15 Derkins

30 Dips, 10 Derkins

 

Time.  Nice work by all pax today.  We didn’t run, but we definitely got in some reps.

 

Announcements:

Annihilation at Gashouse 8/29

CSAUP 9/19

JJ5K in Stanley 9/26

Mt Mitchell hike 9/27

Prayer Request

Pax, school kids, Sister Act 2.0, Huck

Nameorama

 

Honor to lead today men!

Sister Act

HIIT VQ at Pain Lab

August 16, 2020 / / 0 Comments

We had 9 superbeasts at Pain Lab.  This was my first Q, because I had no idea what I was doing plan ahead, I pre-programmed an app to keep time and pace.  Bedpan gave me the idea a few weeks ago.  Links for the app and the workout are below:

Tabata Timer App

Tabata Workout for Import

6 Pack Promise App

I wanted to combine a workout that would shave some time off the quarterly fitness test in tandem with some strength training.  Naturally, since this was pain lab, everything was low impact.  Everything follows a 10 second prep/rest/transition time and a 50 second work time.  Everyone had an appropriate sized kettlebell/dumbbell for the exercises.

We began with an ab circuit to engage the core.  I’ve found this is one of the best ways to get warmed up, prevent injury, and not neglect an ab circuit at the end.

Fitness Prep Round #1

  • Kettlebell swings
  • Merkins
  • LBC
  • Bodyweight Squats
  • Side Straddle Hops

Strength Training Round #1

  • CDD
  • Levitation squats (25 seconds each leg)
  • Single arm rows (25 seconds each arm)
  • Tricep Extensions
  • Werkins
  • Kettlebell Swings

Fitness Prep Round #2 (same as round 1)

Strength Training Round #2

  • Overhead Press
  • Lunges
  • T-Merkins
  • Curls
  • Big Boy Situps
  • Kettlebell Swings

Fitness Prep Round #3 (same as round 1 and 2)

Strength Training Round #3

  • Moroccan Night Club
  • Front Raises
  • Calf Raises
  • Dips
  • Pullup Superman
  • Kettlebell Swings

Fitness Prep Round #4

It was a privilege to lead.  Thank you to the always supportive brothers in Christ and a special thanks to Rudolph who brought me to Pain Lab in the first place.

Double Stuf

« Older posts Newer posts »

Past Workouts

© 2024 F3 Gastonia

Theme by Anders Noren — Up ↑