F3 Gastonia

Fitness, Fellowship, Faith

Day: September 29, 2020

One of the fastest and tallest wooden runs on Earth

September 29, 2020 / / 0 Comments

Or is it home lawn equipment, a restaurant or a bull? Don’t know. But what I do know is that we have a freshly minted FNG named El Toro. He speaks 4 languages, runs a company, has 3 daughters and has yet to hit the age of 30(give or take 5-10 years). This was his introduction, at the BULLDOG!

PLEDGE

5 burpies, 20 low jumping jacks
5 burpies, 20 low jumping jacks, 15 merkins,
5 burpies, 20 low jumping jacks, 15 merkins, 20 monkey humpers
5 burpies, 20 low jumping jacks, 15 merkins, 20 monkey humpers, 20 freddy mercuries
5 burpies, 20 low jumping jacks, 15 merkins, 20 monkey humpers, 2 0freddy mercuries, 10 feet to heaven

20 Curls
10 Bent Rows per arm
Plank pull kettlebell to side REPEAT x 10
Repeat 3X

Low step back lunge holding kettlebell – X5 per leg
Monkey Humpers 20
5 kettlebell extended arm raises
Repeat 3X

Squat Curl Press w/ hand walk-out to a merkin – 10 OYO
Flutterkicks 20
Beast position – Opposite arm/leg extensions
KB swings x 20
Repeat 3X

15 Dips, 40 Calf Raises, 15 Derkins, 10 Hip Dips
Repeat 2X

Stretches for 2 minutes

Slaying Dragons

September 29, 2020 / / 0 Comments

YHC rolled in at 5:20 to see a few getting in some EC which is always motivating. Good job men! Props to Flubber for another FNG this morning! Welcome Escobar! And Plug In made the drive from Mooresville again this morning! As the men kept coming in we ended up with 14 at 5:30 so it was time to get started. Did a little disclaimer and we….

WARM UP

TOY SOLDIERS: IC x15

SSH: IC x15

WINDMILLS: IC x15

MNC: ICx20

Time to punch the in! All the guys at Folsom assume that when YHC Q’s it’s going to be merkin heavy, so I tried to throw them off this morning and it worked at first…

mosey to first light pole going out of parking lot:

LBC’s: 40

Light pole #2

BBSU’s: 30

Light pole #3

AH’s: 20

Light pole#4

V-UP’s: 10

Merkins: 10

There was some light mumble chatter as we were working from light pole to light pole about “I was expecting a bunch of merkins!” My plan was working so far, because that poor soul didn’t know what was about to unfold….

We moseyed back through the lights with

V-UP’s: 40

working our way back to

light pole #1 and LBC’s: 10

Head to tennis courts:

2 Rounds:

Welsh Dragons (look them up) across 2 tennis courts

Contra Burpee (look them up) back

after round 1 everyone was painfully excited that the merkins has arrived.

we finished our time out with…

The Cooper (look it up)

most made it for 3 rounds but there were 2 rock pushers among us this morning: Sister Act and Round Up who went 5 rounds I think!

 

COT:

Prayer Request:

Sister Act’s daughter and family, Wire Nuts mom and family, Stogie’s dad, Medicine Woman and his dad, Tater Hole, Westside’s M, our community and leaders

Announcements:

https://runsignup.com/Race/NC/Lincolnton/WLMSGetFit5K

It was a great morning to be in the Gloom with you men! Thanks again for the opportunity to lead!

 

Wichita out and on to the next one!

 

 

You vs. You

September 29, 2020 / / 0 Comments

After a weekend bootcamp, 5k and hike up Mt. Mitchell, YHC wasn’t sure how much would be left in the tank on Monday morning so the weinke was set up to allow each PAX to determine how hard they wanted to push. 10 PAX came ready to work at 0530 and it went something like this:

  • Disclaimer
  • Pledge
  • Warmup (extended version to make sure YHC could actually move)
  • Run to downtown and back at your own pace
  • 25’s
    • 25 Merkins, 25 Big Boys, 25 Plank Jacks, 25 Flutter kicks then run a lap around the parking lot. Perform as many rounds as possible in 25 minutes. We went a little over on this, but I believe a couple of the PAX got around 10 rounds in. Red Ribbon, Gold Digger and Freon were rolling.
  • 6 Minutes of Mary
    • Dying cockroaches, Freddie Merc’s, Burpee’s, Squats and some stuff I forgot

Announcements

  • Young Life golf tournament on 10/5
  • Couple of things in the planning stages, check on Slack for future events

Prayer Request

  • SA and family
  • Huck and Purple Haze job search
  • Allen Tate recovery
  • Slaw
  • Banks family
  • Orangeman’s daughter

YHC took us out.

As always, it was an honor!

I’m Broke

Back at it…..

September 29, 2020 / / 0 Comments

6 PAX showed for a returned visit from Pizza Man.  It went like this….

Warm-Up:

SSH X 20 IC

Don Q’s X 10 IC

Let’s mosey to the far soccer field.

The Thang:

Hero WOD “Dee”

40 Squats

30 Hand release merkins

20 Burpees

400 meter Run

X 4 rounds

Strong work by all…with sometime left we went straight into the next one.

Hero WOD “Griff”

800 meter Run

400 meter Nur (Run Backwards)

800 meter Run

400 meter Nur (Run Backwards)

TIME!!!

During COT YHC discussed the meaning of family and how important it is to schedule your workouts so it doesn’t interfere with family time.  Over the past month or so I have found that spending time with my M and 5 year old daughter is where I need to be.  I am fortunate enough to be able to workout during the day at the office and devote more time with the family in the evening.  Just think about if something were to happen to your family, would you regret not spending more time with them?  Just a thought…keep that in mind as none of us are guaranteed tomorrow.

It’s always an honor to lead a great group of men!!

Until next time Pizza Man is OOOOOOUUUUUUTTTTTTTT!!!

 

 

Past Workouts

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