F3 Gastonia

Fitness, Fellowship, Faith

Month: September 2020 (Page 10 of 10)

The Ricky Bobby 9/2/2020

September 2, 2020 / / 0 Comments

12 men at The Ricky Bobby this morning!  No FNG, not much of a disclaimer, time to start!!

Warm-up:

Grass Pickers x 10(ic)

 

The Thang:

First exercise called here:

5 Rounds

10 Burpees

10 Jump Lunges

10 Hand Release Merkins

10 Big Boys

10 Smurf Jacks

Lap around track

After a quick 10 count from ole Buttermilk, we moseyed to the back parking lot behind the school.  Pax line up on the first parking space line for some Route 66.  Start with 1 Mike Tyson, Bear Crawl to 2nd line for 2 Mike Tyson’s. Bear Crawl to 3rd line for 3 Mike Tyson’s.  Continue this until you finish with 11 Mike Tyson’s.

 

Time for some core work.

Round 1:

LBCs x 20(ic)

Flutter Kicks x 20(ic)

American Hammer x 20(ic)

Freddie Mercury’s x 20(ic)

Round 2

LBCs x 10(ic)

Flutter Kicks x 10(ic)

American Hammer x 10(ic)

Freddie Mercury’s x 10(ic)

 

Still with plenty of time remaining.  Time for some 11’s!  Start on the side of the parking lot with 10 Imperial Walker Squats, mosey across for 1 CDD, then mosey back.  Then 9 IW Squats and 2 CDD.  Continue until you finish with 1 IW Squat and 10 CDD.

 

Time to start heading back to the COT.  However, we still needed to knock out some more reps on the way back.  Stopped at 5 light poles on the way back.  Started with 1 Burpee at the first, and then increase the rep by 1 at the next pole.  Finished with 5 Burpees at the 5th pole.  There were plenty more light poles, but ran out of time.  Quick mosey back to the flag!  Time!!

 

Announcements:

Shooting & BBQ 9/12

CSAUP 9/19 at Folsom

JJ5K 9/26 – Trail run Common Ground in Stanley

Mt Mitchell hike 9/27

Prayer Request

SA daughter & family, Stroganoff family, kids & teachers, all pax

Nameorama

 

Honor to lead today men.  Appreciate you men, everyone pushed hard today!!

Sister Act

 

 

 

Hot Mosey

September 2, 2020 / / 0 Comments

September is the time of year when all runners and runnerets, kick the dust off the ole running shoes. But not F3 we been training and getting stronger since, well all the time. As men I feel like we live for this, not running not bootcamp but the strong bond and friendships ” my M just said rectal prolapse while charting notes” Gotta love Covid life all working under one roof. I find myself missing being around the pax if I’m fartsacking or other obligations. But fortunately I was able to make it out and get a run in with two men I have not run with before. Wichita and Sarlacc, two great Men both have been excelling tremendously, as a matter of fact Sarlacc could be a secret ultimate Frisbee champion. I am still amazed how we get older and thanks to F3 rekindle friendships from the past. Wichita and me go back from being kids in various churches to riding around with the windows down late at night cause I farted and stunk up the car back in the day! Thanks to F3 I have grown to know Wichita as an adult follower of Christ and true HIM!

Thank you for the opportunity to serve.

Announcements:
Shooting and BBQ 9/12
CSAUP 9/19
JJ 5k 9/26
Mount Mitchell Hike 9/27
Iron Pax challenge every Saturday this Month at the Gas House AO.
Prayer Request:
SA’s Daughter, Broke’s Mom, Wire Nuts Mom, Stogies Dad, Pray for Huck that he will have a great interview and make a lot of Money!

The Bed Pan is Full!

Tearin’ Down The Smoke Shop

September 2, 2020 / / 0 Comments

As YHC arrived at roughly 5:15 this am it was noticed that Whoopee and Roscoe were doing an EC workout that involved lots of lunges and burpees.  It looked intense.  Gastone was out running some EC.  There may have been more but that’s just what I noticed.

The “gloom” was in full swing on this muggy, thick, and warm morning complemented perfectly by a big full moon.

With that being said, 12 of Gastonia’s finest HIM’s were gathering and in good spirits.  All looked eager and ready to rock n’ roll.

5:30…let’s get going.

Warm up:

20 x SSH (double count)

Mosey to the appliance/smoke shop in the Food Lion parking lot.

The Walls of Jericho story was said.

The Thang:

Walls of Jericho was as follows:

7 x each exercise on each wall of smoke shop.  Each time around is 7 x 4 = 28 each exercise per time around.

7 x around. Exercises were:

Toy Soldiers

Squats

Monkey Humpers

Mountain Climbers

Merkins

LBC’s

Flutter Kicks

Some made all 7 revolutions.  More made 6 before we ran out of time.  All pushed hard, were encouraging, and generally awesome as we’ve all come to expect from this amazing group of guys.  A perfect way to start the day.

Defib ran 5+ miles from Snoballs to the Pub and back as he had to modify the workout.

Announcements

Shooting event 9/12

CSAUP 9/19

JJ5K 9/26

Mt Mitchell 9/27

1 Mile Run with cancer surviver has been changed and is now by Zoom.  See Gastone about this.

Prayers:

Outhouse had 150 coworkers lost everything during recent hurricane.  Company lost 6 stores.

Gastone’s Father in Law

Defib’s son returning to school

JK2’s Pastor with family stuff

EZ Rider’s friends family with 2 recent suicides

Roscoe’s coworker recently passed away.  Services are today.

Country

Leaders

First Responders

Thank you to Clavin for allowing YHC the opportunity to be a part.  The honor is mine.

 

Aye!!!!!!

Timeframe

 

 

New Bartender

September 2, 2020 / / 0 Comments

A dozen HIM came out to witness history this morning not by simply running to Marthas and back but to watch the rare changing of the guard at the Pub.  It is with great delight and honor that I am able to assume the role of site Q from JJ at Gastonia’s premiere running AO.  JJ has served as site Q for over 2 years (ever since Monk left) and has grown the AO.  He has led us in the rain, the snow and the swampy humidity of summer.  He has beaten back challenges from the purse carrying ruckers and served the AO with honor and dignity.  My only hope is to not screw it up.  SYITG

His F3 name is Blowjob

September 1, 2020 / / 0 Comments

I Arrive with about 4 minutes to spare cutting it close…. pax look like bowling pins as I come in hot driving up to pickup area in front and park …. pax start getting excited as to what is hidden in the box ( truck).
Pledge and brief disclaimer as ( at the moment ) there are no FNGs
Let’s do a super abbreviated Iron pax challenge
3 burpees ( I also explain how challenge is meant to go EMOM)
5 hand release release merkins
10 leg raises ( make sure to drop legs back to ground)
5 jungle Boi Squats ( 2 spoon style ) jump squat with x jump
10 big boys
10 lunge steps ( each leg gets count)
The REAL numbers are 50, 100, 150,200,250 with 3 burpees EMOM ( Tabata timer)

time to open truck bed and drop Ms speaker … oops

grab a coupon for 20-1

goblet squat

curl

swing

overhead press

triceps extension

20 reps each then following Time Frames example from last week alternate traveling  exercise to end of shelter and resume 19 and presumably down to 1 …. I’ve never used this and have never been present at a beat down with it …. was not disappointed nor surprised to learn there’s a reason no one finishes this ( although in the cooler weather coming this exercise will return without a warmup or cool down!)

tough exercise

somewhere at beginning of 20 reps we had an individual arrive (  Brian Kerr who knew Outhouse, Time Frame and Tube growing up… and was EHd by Tube …. also had been present many moons ago but could not remember F3 name….

Brian really opened up about struggles with addiction and falling off the wagon only to self admit for treatment in Florida which he has just completed …. fan of Georgia ….. and since he’s truly faced his struggles head on …. and the AO has that name as well as schools mascot …. only seems fair to dub him Bulldog!

announcements for Mt Mitchell, Gastones run with cancer survivor day after, Gump’s 50k

prayers for Les Nessman M ( Shelly) back in hospital

Hermies brother ( surgery today)

Sledges brother-in-law

unfortunately in all the excitement forgot to pray us out so I humbly ask those present to lift these prayers up

lastly we enjoyed STP (Stone Temple Pilots) and I n our cool down I queued up the Hu band ( check them out Jacoby Shaddix (Papa Roach) has brought their brand of metal called Manchurian Metal as well as their singing ( almost chanting ) called throat singing … believe me when I say check it out as well as their video featuring their main instrument … horse head mandolin …  (pretty damn cool)

now why that title?    Well The Bess groundsman came out to leaf blow whilst we worked out and Time Frame called out his F 3 name as Blowjob!!! I had to stop exercising at this point or I would have dropped something on my foot !!

 

Oompa Loompa WOD

September 1, 2020 / / 0 Comments

I think we’ve all been part of a WOD – a workout designed to honor someone special. Often these are military or other civil servant heroes and it’s an opportunity to push yourself and reflect on that person and use their greatness as motivation. We’ve all heard of the Murph, Tellier WOD, etc. I started seeing several lesser-known WODS through the summer on Strava from Pizza Man. Then, I began to see some names I recognized out of Midoriyama. Def Leppard WOD. Freight WOD. After attending the Freight WOD, I knew I needed to participate and honor someone I really appreciate. 16 attended this momentous occasion.

We warmed up with my standard stuff: SSH, Toy Soldiers, and Morrocan Night Clubs.

A few fun facts about Oompa: He is a proud former Marine, happily married with a very intelligent daughter (gets it from her mom, I suppose?), great at conversation (the 2-way kind…not just talking), loves to troll (mumble chatter), and he is old. Some of those things play into this Q.

We’ll do an exercise for each letter of his F3 name – most will be 60 reps each however, the burpees will be AMRAP for 60 seconds (didn’t want to kill him). After each set we took a run up and down the street. The distance was tweaked through the workout according to time.

O – OYO Burpees for 60 seconds
O – OYO Burpees for 60 seconds
M – Mountain Climbers 60 reps
P – People’s Air Presses 60 reps (people’s chair while doing overhead air presses
A – Australian Mountain Climbers 60 reps (a real crowd favorite)

22 for the Vets – Oompa counted them in TRUE Oompa fashion

L – Lunges 60 reps
O – OYO Burpees for 60 seconds
O – OYO Burpees for 60 seconds
M – Mountain Climbers 60 reps
P – People’s Air Presses 60 reps (skipped the run after these due to time)
A – Australian Mountain Climbers 60 reps

22 for the Vets – Wichita called these because he does Merkins

Most covered about 3.3 miles today.

Throughout the workout, I shared a few of my favorite Oompa stories as did some of the other PAX. Thanks to those who shared. Honestly, I think hearing some of the stories was the best part. I can’t possibly tell them all, but common themes were: Oompa is a great friend and listener, he is super-supportive, he has your back, he loves to be a part of F3 Gastonia, he doesn’t take no for an answer, and he still have a few sprints left in those legs!

Many prayer requests! SA’s family, Stogie’s father, Westside M-in-law, Double Stuff’s friend, Montross’ aunt, our leaders (I made a list and lost it so I apologize to those not in the list).

I hereby declare that August 29th be called “Oompa Loompa Day” in F3 Gastonia.

-Montross

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