F3 Gastonia

Fitness, Fellowship, Faith

Month: August 2020 (Page 7 of 11)

Completely Sane And Utterly Purposeful CSAUP

August 16, 2020 / / 0 Comments

Most CSAUP’s are designed with the intent of taking a PAX well outside his comfort zone, while pushing him to limits above his previous efforts. At times, these events cater to PAX who are already above average in certain areas while indirectly excluding those who may not be as advanced. The purpose of this event is to provide something where any PAX who can make it through a 1 hour boot camp will be comfortable participating. Don’t mistake this as meaning it will be easy, but it shouldn’t require any dedicated training. Check out the details below.

 

When: Saturday, September 19th from 0530 until 0830ish

Where: Folsom AO

Who: All Gashouse PAX!!!!

Why: To challenge your physical abilities and compete as a team against other PAX while enjoying some great 2nd F

What: 3 man team event done relay style and consisting of 3 segments; 2 mile run, 2 mile ruck and Pain Lab style block workout. Each PAX will complete all 3 segments, but only 1 team member will be active at a time. Rotation will be:

PAX 1 – Ruck

PAX 2 – Pain lab

PAX 3 – Run

PAX 2 – Ruck

PAX 3 – Pain lab

PAX 1 – Run

PAX 3 – Ruck

PAX 1 – Pain lab

PAX 2 – Run

Teams will be determined based on the estimated run pace for each PAX to keep teams as evenly matched as possible and in hopes that all teams will finish at close to same time. The minimum weight for the ruck will be 20#, but those PAX who are proficient in this area are encouraged to carry more. Sanitizing spray and wipes will be available at the event for any ruck packs or blocks that will be shared.

Complete this form if you want to participate:

All I need is the best way to contact you and your estimated pace for a 2 mile run. My goal is to notify participants of their team members by Monday, September 14th.

 

SYITG,

I’m Broke

Hacksaw @ Folsom

August 15, 2020 / / 0 Comments

Warm Up

10 Burpees

10 Mountain Climbers

10 SSH

Mosey to the flag stopping at each pole

5 merkins

10Mountain Climbers

Mosey to the entrance of the college

100 Merkins

200 Squats

300 SSH

mosey back to the start stopping at each pole

3 Burpees

5 Merkins

 

Time!

Prayer Request

Medicine Woman

Big Pappy M

Sister Acts family

 

Thank you men!

Hacksaw

 

227 = 61.75%

August 14, 2020 / / 0 Comments

Ten had gather around YHC when 0530 hit.

No FNGs are visible, so only the briefest of introduction/disclaimer is given.

We knockout The Pledge of Allegiance before moving on to…

Warmup

  • 5 Burpees
  • 10 SSH IC
  • 10 Merkins OYO
  • 10 IW IC
  • 5 Burpees

 

Main Event

We mosey straight down South Street a few blocks until you get to the building with parking underneath.

Partner up for some DORA.
P1 does the exercise, P2 up the stairs and around the bldg back to P1, then flap jack.
Complete the following:
100 Merkins
200 Squats
300 LBCs
400 MNCs

Somewhere in here Tube started to not feel well and exited.  Hope he is feeling better.

Going North on South Street, between 2nd and Franklin, Nur, but stop at every wooden pole on left and do increasing Burpees.  That’s seven poles for those that are keeping count.

Move over to the parking lot for some 11s.

AHs at Franklin and CDDs at the trucks

Mosey on up South Street, back to where we started for a few minutes of Mary.

 

Announcements

  • Annihilation Workout – 29-Aug GasHouse
  • JJK5 26-Sep
  • Mt. Mitchell hike 27-Sep
  • CSAUP coming up in Sep.

Prayer Requests

  • ShortSale recovery from surgery
  • Sister Act 2.0
  • Spiderman
  • Teachers and Students starting school

 

Top Hat took us out.

 

Way to push out there!  Keep it up.

The title…Its Day 227 of 2020, 61.75% of the year is complete.  Are you on track for your personal goals?

 

Watts Up Powering Down

6 studs

August 13, 2020 / / 0 Comments

Six studs showed this am for some Diablo. We started with the Pledge then took off at lightning speed headed for the dreaded Hill de la Gastone….once we got there instructions were given: every mailbox on right do 6 exercises of your choice-any exercise, 6 reps, every mailbox. We got to the top then did some flutters then headed back down and off to the right, then up to Food Lion. We got to the parking lot by Planet Fitness and did some 6 corners, barely avoiding a single guy in a fast car getting some $$ at 6am at an ATM. We also saw a lone Pubber that looked a lot like Roscoe. As much as we see him during Diablo, he should be given credit for posting with us. We had some deep discussions about some hot topics-lots of opinions and perspectives were both shared and discussed. We headed back to start and hit the wall for some dips and step ups, circled the bank a few times with some other exercises, and made it back in time for COT.

It was only after completing the workout we were notified it was Les Nessman’s 45th birthday….I guess he didn’t want to do 45 reps of anything.

This morning was really good-I enjoy hearing others’ opinions especially when it comes to controversial topics. Although I (sometimes) get a little passionate (read: loud and obnoxious) when discussing these things, I really enjoy hearing why other people feel the way they do….except Freight. He doesn’t really have an opinion so  much as he wants to argue the other side of whatever topic is being discussed. The fact that he can argue either side and still enjoy it is even more frustrating to me. I wonder if he realizes that…….probably not. He would never do something like that just to irritate someone.

We ended with COT. Happy Birthday Les Nessman. Glad we have you out here to share your opinions and experiences while we all try to get a little better each day.

Whoopee

Pinch Hitting at The Goat

August 13, 2020 / / 0 Comments

So YHC comes rolling in about 3 minutes prior to start at The Goat. Asks who is Q for the day. No answer. Then we find out the Q is not ‘AO present” at start time. YHC warns the pax what is coming if no one steps up. So it happened. Went like this totally on the fly:

COP

SSH X 20

IW X 20

Grapevine Stretch

Merkins x 20

Time for four corners action on the green. Count pax off by four.

1st corner: HR merkins

2nd corner: Big boy sit ups X 10

3rd corner: CDDs X 10

4th corner; Jump Squats X 10

Game goes like this: Do your called exercise, run back to center, 5 burpees. Run ot next corner. 1-2-3-4-1 rotation. 2X repeats.

Form a line at the bottom of the green for 11s.

Bottom: Mike Tysons (start 10)

Top: Plank Jacks (start 1)

mosey over to the Gazebo.

Merkins, LBCs., Mtn Climbers in Q cadence and lead.

Round 1, 10X each, run a lap around the green.

Round 2, 15X, Bear crawl rom bottom to top of the green.

Round 3, 20X, Burpee broad Jump from bottom to top of the green.

Form up beside the flag and 5 burpees to close out. Pledge.

NMM:

All pretty much thrown together on the fly but 7 years in the program teaches you to handle it. so YHC stepped up. Looked like we all got a beatdown. Maybe a little extra credit buttermilk maybe? Could be! Pax worked hard today. Humid morning.  don’t forget events coming up. Broke has a CSAUP planned for Saturday after this. JJ 5K and Mount Mitchell hike in September. See if you can make at least one. YHC is probably in for Mitchell. Can’t pass that one up.

Glad to lead today. Not a problem.

Tesla

 

The God of All Comfort

August 13, 2020 / / 0 Comments

It was a good morning for a short mosey and the Word. The verse of the week was…

“Blessed be the God and Father of our Lord Jesus Christ, the Father of mercies and God of all comfort,”
‭‭2 Corinthians‬ ‭1:3‬ ‭ESV‬‬

If you continue reading through ch. 1 Paul tells us that God comforts us in a ALL our afflictions so that we can comfort others in ANY affliction. We’ve all heard it said “you can’t understand because you haven’t been through what I’m going through.“ Sure that may be true, but as believers in Christ we don’t have to go through the same afflictions as others because Jesus has been through it already “Therefore he had to be made like his brothers in every respect, so that he might become a merciful and faithful high priest in the service of God, to make propitiation for the sins of the people. For because he himself has suffered when tempted, he is able to help those who are being tempted.”
‭‭Hebrews‬ ‭2:17-18‬ ‭ESV‬‬ this is the reason why we don’t have to go through the same things to comfort one another. This is one of the mysteries of the God we serve that He allows us to be partakers in His work. How amazing it is that the Creator of the cosmos indwells His children by His Spirit so that we may comfort others. As believers we are not called to seek comfort but to seek out others to comfort. If we seek to comfort others God will see to it that we are comforted. Brothers I pray that we would be diligent in our comforting. We all need each other and our Father in Heaven has given us each other. Don’t waste your opportunities! Who can you reach out to this week and comfort?

COT:

announcements: Site Q swap at Folsom Saturday 8/15, JJ 5k 9/26

Prayer Request: Sister Act’s daughter and family, Sparky’s nephew and family, teachers and students starting back to school, Stogie’s dad, our community, and first responders.

once again thanks for allowing me to lead!

Wichita out and on to the next one!

Clever title here

August 13, 2020 / / 0 Comments

12 men joined YHC this fine and humid morning.  Hacksaw and Roundup put in about 10 miles while the rest of us enjoyed some 2nd F.  At 0530 we circled up for a warmup that Whoopee would be proud of.

Warmup: SSH x 2IC

Short mosey to the tennis courts.

Modified Nordic Challenge.   We had a board with all the exercises listed.  After each exercise we ran.  The exercises were as follows.

10 – V Ups
20 – Toy Soldiers
30 – Squats
40 – Monkey Humpers
50 – Merkins
60 – AMERICAN Hammers
70 – Lunges
80 – CDDs
90 – LBCs
100 – Moroccan nightclubs
110 – Flutter kicks
120 – Hillbillies
130 – Freddy Mercury’s
140 – Overhead claps
150 – Calf raises

Once complete we circled up for three rounds of Ring of Fire.  1) merkins, 2) squats and 3) LBCs
We then stayed in a circle for 8 minutes of mary.  This includes: wide arm merkins, burpees, wolverine burpees, SSH, 22 for the vets and what felt like 400 moroccan nightclubs IC.  Thanks for that, Pappy.

TIME

announcements: JJ5K, CSAUP, Shooting day, 2nd F opportunities, 5k at the Whitewater Center.

Prayer requests: Pappy’s M, Stogie’s dad, Tater Hole, Westside’s mother in law, Sparky’s nephew, Sister Act and his family, our 2.0s and all the teachers/administrators.

BOM: Pappy closed us in prayer.

Philippians 4:13

Huckleberry

 

Breakfast at the Bobby!

August 12, 2020 / / 0 Comments

As 2020 rolls on with it’s challenges and opportunities (there’s a difference?) some things just stay constant. One of them is the lit field at The Ricky Bobby and the Centurion that lights our way when we get there to assemble for a beatdown buttermilk style courtesy Tesla. Today’s humid adventure in the gloom went like this:

COP:

SSH X 20

IW X 20

Grapevine stretches

Mtn. Climbers X 20

LBC X 20

Mosey to the end of the football field and partner up for BLIMPS. partner 1 runs the field and back. Partner 2 does the called move. Flapjack, rinse and repeat as follows:

Burpees

Lunges

Imperial Walkers

Merkins

Plank Jacks

Squats

After this, we mosey over to the sidelines and the benches for more work:

Dips

Step ups

Dirkins

10X, 15X, 20x apiece.

After 10X – Sprint to the other side and jog back.

After 15X – Karoake to the other side, jog back

After 20X – Bear crawl half way,  Burpee broad jump halfway.  Jog back.

Meet in the center of the field for some Four Corner work.  Game works like this. Start with 5 burpees, go to the called corner and do the reps. Mosey back, 5 burpees, next corner

1st corner – HR merkins

2nd corner – Big boy sit ups X 10

3rd corner – CDDs X 10

4th corner – Jump squats X 10

Mosey back to the flag and a little Pax called Mary. Game here is pax calls move and does 10 merkins. Pax does move until merkins are complete. Tesla and three others get in on the fun until time os called and we say a pledge.

NMM:

Humid morning today but everybody put in good work! Spam and Nutria are getting better fast. Great to see. Love the AO, a poor man’s version of The Charge over in Metro. Fun place to work out. Pleasure and honor ot lead. look forward ot doing so again soon.

Tesla

 

 

 

Blocks and Lazy Dora

August 12, 2020 / / 0 Comments

10 of G-Town’s finest rolled in to the gloom of SOGA on a muggy, damp morning. I had signed up to Q a long while back before my foot injury showed up and almost gave up the Q but I decided I would plan to Q without any running. Here goes!

Warmup – 10 Burpees (in honor of Sister Act), Cotton Pickers, Moroccan Night Clubs.

Grab a block and Farmer’s carry to the new parking lot of the empty Planet Fitness.
50 Reps of Curls, On Your Six Chest Presses, Triceps Extensions and Swings.

Core Time 7’s
Flutter Kicks x 7 IC.
Flutters, American Hammers x 7 IC.
Flutters, Am. Ham, Freddie Mercuries x 7 IC.
Flutters, Am. Ham, Freddie Merc, LBC’s x 7 IC.
Flutters, Am. Ham, Freddie Merc, LBC’s, In & Outs x 7 IC.
Flutters, Am. Ham, Freddie Merc, LBC’s, In & Outs, Dying Cockroaches x 7 IC.
Flutters, Am. Ham, Freddie Merc, LBC’s, In & Outs, Dying Cockroaches, Reverse Crunches x 7 IC.
After each set of these I read a quote from David Goggins. I read his book titled “Can’t Hurt Me” of which the main theme is controlling your mind and your body will follow. He takes this to an extreme level but is an interesting guy.
Here are the quotes:
1. Life is a big tug of war between mediocrity and trying to find your best self.
2. Nobody cares what you did yesterday. What have you done today to better yourself?
3. Get comfortable with the uncomfortable and finally make your dreams come true.
4. The only person who was going to turn my life around was me.
5. We all have the ability to come from nothing to something.
6. When you think you are done, you’re only at 40% of your body’s capability.
7. The most important conversation is the one you have with yourself.

Repeat the Block work except with 20 Reps. of Curls, On Your Six Chest Presses, Triceps Extensions and Swings.

Partner up for Lazy Dora
100 Merkins Total, 10 while partner planks then switch.
200 LBC’s Total 20 while partner holds legs 6″ then switch.
300 Squats Total, 30 while partner holds squat then switch. Ouch!

Repeat the Block work except with 20 Reps. of Curls, On Your Six Chest Presses, Triceps Extensions and Swings.

Farmer’s Carry the block back to the start.

Announcements:
August 29th – Annihilation @ GasHouse 0700 – Gump Q. (Traditional GasHouse and PainLab will be open as well)

September 12th – Fight Night – 2nd F event, see Huckleberry @ TBD

Shooting Event at Foothills Public Shooting Complex on Saturday, September 12th at 930 AM. https://foothillspublicshooting.cc/ should get you to their website. Need to get on there and sign the waiver thing ahead of time.

Mount Mitchell Hike is September 27th.

CSAUP coming in September.

In the COT I asked each guy to share their kid’s ages and grades for the upcoming school year and we said a prayer for them as they each begin school in a difficult year.

*NMM Hearing Oompa count cadence is always a fun time. Gastone has a lot of helpful tips for plantar fasciitis. I can tell Stroganoff just loves the block work. Defib had a nice fragrance about him as always. Sister Act only called me out twice in 45 minutes which is not a lot for him. Thanks to all the Pax who posted.

Back in town for Prison Break

August 12, 2020 / / 0 Comments

I made it back from the beach and back out to prison break to see some brothers this morning! It was great seeing everybody and just being back in fellowship! While I was on vacation I thought to myself a few times as I was running about how thankful I am to have a brotherhood so solid to fellowship with and workout with. I’m glad I don’t have to run or live life alone all the time! I’m thankful for you guys and the way the lord has used each one of you in my life! Just a thought I wanted to share to let you guys know how Important it is to me to have this solid group and what it should mean to each one of you. Ponder on it and let it marinate on what this circle means to you.

God is so good!

Announcements

JJ 5 k September 26

Shoot em up event

annihilation workout Gump Q @ Gashouse 29th

Csaup September 19 th @ Folsom

 

Prayer Request

All PAX that are injured

SA Family

Our Community

 

Thank you men

RoundUp

 

 

« Older posts Newer posts »

Past Workouts

© 2024 F3 Gastonia

Theme by Anders Noren — Up ↑