F3 Gastonia

Fitness, Fellowship, Faith

Month: October 2020 (Page 4 of 11)

Back to back at the Goat!

October 22, 2020 / / 0 Comments

So YHC took on a back to back following Ricky Bobby yesterday and the Goat today. So after a late night “rescue” of my M and 2.0 from the rally last night so they wouldn’t  get home @ 1 am YHC relied on a basic program to deliver a  decent beatdown for the pax. Went like this:

COP:

Arm stretches

SSH X 20

IW X 20

Grapevines Right and Left.

Mtn. Climbers X 20

Mosey across the South Fork and over both bridges, lunge walk across the bridges to the parking lot for the following:

Partner up

P1 – transports to the second light and back.

P2 – do called work, then flapjack.

Repeat 5X

Set 1 – Merkins (5 sets), run to light and back.

Set 2 – Big boy situps, Karoake to light and back. (5 repeats)

Set3 – Squats, skip to the light. (5 repeats)

Set 4 – CDDs, run to light and  (5 repeats)

Mosey back across the bridge to the playground and picnic table shelter.

Dips X 10 (cadence)

Step ups, 10 total

Homicide Dirkins – 10 total (cadence)

Inclined situps with a twist – 11.

mosey back to the flag and COT, pledge.

NMM:

Pretty effective plan, simple and consistent. Everybody got a good push today and we stayed together. No risky road crossings, used the toys the AO has available all the time. Textbook stuff.

Prayers for Timeframe’s aging parents and health things they have going on.

Great AO and pax, love to lead here.

Tesla

Fall morning at the Bobby!

October 22, 2020 / / 0 Comments

We had se ven show up at the Ricky Bobby with an FNG  as YHC lined everybody up for a six pack around the track this humid hazy morning. Went like this:

COP:

Arm stretches

SSH X 20

IW X 20

Cotton Pickers X 20

Grapevine stretches

Mtn Climbers X 20

Nolan Ryans X 10 each side

Time for the six pack on the track!

1st set: 10 burpees, take a lap.

2nd set: 20 jump squats, lap

3rd set: 30 merkins, lap

4th set: 40 Big boy situps, lap

5th set: 50 SSH, lap

6th set: 60 CDDs, lap

Mosey to the center of the field for some 4 corners work

1st corner: 10 merkins in the center, mosey ot the corner, 10 plank jacks

2nd corner: 10 merkins in the center, mosey to corner 2, American hammers X 10 (in cadence)

3rd corner: 10 merkins in the center, mosey to corner, 10 HR merkins

4th corner: 10 merkins in the center, 10 Turkish getups at the corner.

mosey over to the benches:

10 dips, 10 step ups, 10 dirkins, 10 inclined situps.

Mosey across the field, 25 squats, mosey back

Repeat above except 15X apiece

Bear crawl half way, burpee broad jump halfway.

25 squats, mosey to COT.

Pledge

NMM:

 

Great morning and great push by the pax. Welcome FNG Tricycle. look forward to having you out on a regular basis. Couple of events as follows to put on the docket:

10/31 Convergence, Martha Rivers Park, 6:15 EC, 7:00 am main event.

11/14 PT test. Not sure where. 7 am. If you were at the last one in the summer this is a great chance to measure your progress and how you do under cooler conditions.

Prayers for the country, SA’s daughter, and Sargento’s M and her knee replacement Monday. Apparently doing well.

Pleasure and honor to lead the Bobby!

Tesla

 

 

 

You Dropped the Bomb on My Banana Boat

October 22, 2020 / / 0 Comments

It has been a while since I have Q’d a boot camp workout. To my surprise we had an FNG come out this morning.
The ThanG:

Warm Up, SSH, Gravel Pickers, “Montross comes in Late so we do monkey humpers facing Him, well kind of” until he gets up to the group.
Lets Mosey, Nolan Ryan’s at each light then to the flag for the pledge, lets have some fun with a little core work.
10 each then take a lap, LBC, Flutter, LBC, Leg Raise, LBC, MTN Climbers, LBC, Freddy Mercury’s, LBC.
We did this twice then back to the Tennis Court. I stayed back with our FNG and noticed that he has sunglasses on his hat at 530 in the morning. Also they were not coming off.
We met in the middle of the tennis courts for some partner work. Partner One goes to one end and does 5 merkins same for partner 2. Meet back and do 10 squats. continue going down to one merkin.
The Fun confusion is about to begin. When I Q I like some music and today was no different. Except my blue tooth speaker failed bitgtime. Luckily Wire Nut brought his truck up to give us some help with the music.

The Pax at Folsom LOOOOve Burpees heck if you don’t have a couple they start complaining. So I brought out a little song by the “Gap Band” you may have heard of it ” you dropped the Bomb on Me”. Burpee each time they say ” you Dropped the Bomb on me”
Needless to say we did a few. The next song is an oldy but goody made more famous from the movie Beetle Juice. The Banana Boat song by Harry Bellafonte, or “Day O”. The Pax Circled up and planked but each time he says “daylight come and me want to go home” we shift to the right. Once back to beginning go to the left. This sucked in more ways than one and cooked the shoulders. I guess happy early Halloween on that one. I looked down and Time.
Regardless of how we got there the Pax were sweaty and laughing after we finished up and that’s all that matters.

Announcements:
Convergence 10/31/20 at Martha Rivers all other AO’s will be closed, PT test 11/14
Prayer Request: SA’s family, Sargentos M, AT’s Arm, and many others.

The Bed Pan is Full

Mark: 1, 16-20

October 22, 2020 / / 0 Comments

Sparky had reached out to the pax asking for a Q at the Sword. I gladly to the opportunity.
We talked about how Jesus walked the bank of Galilee, calling the future disciples to follow him.
These men simply dropped there nets and followed Jesus.

We also ran some too.

Announcements: Convergence 10/31/20, PT test 11/14/20

Prayer request: SA’s Family, Sargento’s M,

The Bed Pan is full!

Sharpen Up November Challenge

October 21, 2020 / / 1 Comment

Most men in life are in the middle of the bell curve  unless we choose to be be better than that.  If you believe you are one of those guys in the middle, then this is especially for you.    I am talking to the guys that post a couple days  a week and call it good.  The guys who are passively involved in one or two F’s.  The one’s who don’t avail themselves to all the items on the F3 Menu.  The ones who won’t do a CSAUP or Q a workout regularly.  The ones who don’t lives their lives intentionally and “oversleep” instead of making a decision to wake up and get after it.  This challenge is to push that bell curve to the right.

I have heard some clamoring among the Gashouse PAX for a challenge along the lines of the 40 day challenge so here it is.

No excuses!

VISION:  In November you are going to challenge yourself to a few required physical tasks as well as maintaining standards to increase your acceleration.

This challenge can be modified based on your fitness level but make sure you make it happen.

ARTICULATION:

1st F Requirements:

100 Miles combined run/ruck miles for the month to include:

-At least one ten-mile run and…

-At least one 12-mile ruck

-Or…one combined run/ruck of 15 miles

One Murph workout

Combined total of at least 25 workouts (30 minutes minimum, CSAUP’s count as 1)

Hydrate and take in protein after each workout.

Dietary Guidelines:

No Soda

No Fast Food

No sweets

No chips

More water

More salads, vegetables, and lean meats

No alcohol* (except at Bottom’s Up, F3 Gastonia’s only standing 2nd F event.  Limit yourself to two drinks (Moderation in all things, including moderation))

Cheat meals must be EARNED!   (with the exception of Thanksgiving.  Thanksgiving is a cheat day)

Seven workouts in a week earns you a cheat meal.

Going to Q-Source on Sunday morning earns a cheat meal.

If you have never been to a Q-Source session and go to your first one, you get an additional Cheat meal.

Persuasion:  Don’t be weak.  If you aren’t strong, you’re wrong.  That is it.  Make a shared Google Doc with your Shieldlock to track your mileage.  Journal your posts using Notes on your phone or some other method.  Post on Slack to update on your progress #accountability

YHC encourages Site-Q’s to schedule a long run or Ruck or Murph sometime during the month.

If you have questions, feel free to ask.  Otherwise, commit now to the challenge and quit making excuses.  Covid 2020 has been a real challenge  but we can continue to improve.  Prepare for this challenge now so you are ready.    The challenge begins with a ten miler at the Coconut Horse on November 1st, followed by Q-Source.  I am sure my friends in NOGA will make a similar option available.

EXHORTATION:  Quit being soft,

Roscoe

 

Storm of Sharks

October 21, 2020 / / 0 Comments

Thirteen sharks swam into The Storm and it went a little like this…

Warm up –  SSH x 10 IC  / Imperial Walkers x 20 IC / Grass Pickers x 10 IC / Mountain Climbers x 20 IC / Burpees x 5 OYO

Mosey to guardrail – Rnd 1. Derkins x 10 / Dips x 20 / Incline Merkins x 10.  Rnd 2. OYO Derkins x 20 / Dips x 10 / Incline Merkins x 20.

Mosey to upper parking lot for some Sharknado.

Partner one runs two laps around four specified light poles before taking over for partner two.  Partner two begins working on the following. 100 Plank Jack’s / 200 Jump Squats / 300 American Hammers / 400 LBC / 500 Flutter Kicks

Short move to front of school for 10 step ups each leg and 20 Calf Raises

Short Mary-   Homer to Marge / Dying Cockroach / LBCs and we are out of time.

Announcements: The Storm and The Yank shirts are going to be up on the Mudgear site soon for orders. Need 12 of each to print.

Anniversary Convergence on 10/31

Prayers: SA, daughter and family.  Sargento’s M for quick recovery from knee surgery.

TopHat closed us out in prayer.

Thank you for the opportunity to lead.  I enjoyed it.  Hope you did too.  My 2.0 loves helping me put these workouts together.  Need to assemble an F3 Dad’s event soon!

 

 

 

 

 

 

 

 

 

It’s my Q

October 21, 2020 / / 0 Comments

11 men total for this day’s Midoriyama workout. 1 tried on multiple occasions to take the Q but I’m pretty stubborn and kept on going.

Warmup:

? It’s 5:30 in the evening if you ain’t warmed up by now what the heck have you been doing all day? Def you can ignore that statement, we know.

Mosey to the soccer field and lay out some cones at 10, 25, 50, 75, and 100 yds.

The Thang:

Red Barchetta (Kinda)(also this was named after a car). I borrowed this from some region. I think it was a part of their CSAUP or something.

Run 100 yds and do 100 SSH. Run back and do 100 more SSH.

Run 75 yds and do 75 mtn climbers. Run back and do 75 more.

Run 50 yds and do 50 LBC’s. Run back and do 50 more.

Run 25 yds and do 25 merkins. Run back and 25 more.

Run 10 yds(Broke and Seuss) and do 10 burpees. Run back and do 10 more.

Next we did some 1:4 ratio work. We did these three but split them up. We did 1-5 for each and then came back for 6-10.

Capitan America-1:4 burpee/lateral hop

Tiger King-1:4 squat/lunge

Capitan Thor-1:4 merkin/overhead press

Good Times!

Mosey back to the flag

COT:

Announcements-Convergence 10/31 at Martha’s 0700, Fitness test 11/14 at Gashouse.

Namerama

Prayer Request-SA and fam, several with sickness and loss, Slaw’s….well you know.

Visiting Q – Vacation

October 21, 2020 / / 0 Comments

Apologies first, I think there may be one other Pax that was present that is not mentioned.

Orangeman arranged with Bos to have  a visit from Metro pax to the Yank.  Thanks to Vacation for leading!  There was no warm up, he came out swinging from the start. I may also not list all we did, going from memory.

Mosey to parking lot behind the jail, wall sit and touch toes alternating 20 times each side.  Mosey to other side and Nur back.  Three times and then 20 burpees.  Repeat.  20 squats and 10 wall jumps, three rounds.  Did a couple other rounds similar to those mentioned.

Mosey back to park and across to pavilion.   Under the pavilion did several different combinations of exercises, doing one exercise for reps and then changing to another exercise for reps.  Each combination lasted two minutes.  Dips, merkins, LBC, step ups, squats, low to high plank, plank with alternating punches, alternating kicks with punches among others.  Did a couple of rounds and then ran the hill from the upper pavilion to the lower pavilion 10 times.  More exercises and then ran the hill five times.  Vacation had to leave for another obligation about 40 minutes in.

Boudin stepped in and finished the workout.  He led us to the track behind the middle school where we ran mid way around track and stopped for exercises.  LBC merkins, squats, and others.

Five burpees for train.  Made our way to the Yank, pledge.

Announcements – Convergence 10/31 at Martha Rivers, other AO’s closed, PT test 11/14 at Gashouse.

Prayer requests were made and Boudin took us out.

Snookie EH’d a friend that joined us.  Welcome to Otis!!

Tiger

Records were attempted

October 21, 2020 / / 0 Comments

My route brings me by GasHouse’s “International” Airport.  The airport was cordoned off for The Presidents visit.  While no advance team for the secret service were spotted, we were pretty sure we were being surveilled…

Nine men rolled into the labyrinth on this surprisingly warm morn, including one who managed to cross over from NoGa.

No FNGs, so a short disclaimer followed by The Pledge.

Warmup consisted of 10 SSH IC / 21 Hillbillies IC / 20 Moroccan Night Clubs IC

Mosey to Martha Rivers, stop a  one of the lights and zombie walk (Lunge – Lunge – Squat)  to the next one.

Move over to the Split Rail Fence for 20 Incline Merkins IC / 10 Derkins OYO

Mosey a bit further to another light, bear crawl to the next one.

Mosey on to the end of the parking lot near the playground.

Partner Up! Time for a little Dora.

Partner #1 runs up around the third island, 5 Merkins when cross the center lot, and back.

Partner #2 Starts off the 100 Merkins / 200 Monkey Humpers / 300 LBCs / 400 Squats.

Move over to the shelter for 4 sets of 25 Dips and 25 Step-Ups with the same lap for Dora in between.

Time to work our way back home.

Start to mosey back, stop at a light and zombie walk to the next.  During this phase, there was a complaint raised about it being a heavy leg day.  So, 10 HRMs!

Mosey up to  the entrance to the park.

Here YHC issues a challenge to those present to try to dethrone GoldDigger on Jailbreak.

I don’t know where Waterboy, nor JJ ranked, Stinky Bird did manage to beat Sister Act and tie Gump. But for F3, GoldDigger still stands at the top (but is now the 4th slowest overall  – his age must be showing)

And that is time.

 

Announcements:

  • Convergence @ Martha Rivers 31-Oct
  • PT Test 14-Nov
  • Give2Give

 

Prayer Requests:

  • EZ Rider’s Family
  • Sargento’s M
  • Sister Act’s 2.0 and Family

YHC took us out.

 

It was a honor to lead today.

If you missed Monday or today, you can get your own shock of Watts Up Friday at Downtown.

Come get you some!

SYITG

 

Watts Up Powering Down

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