F3 Gastonia

Fitness, Fellowship, Faith

Month: October 2020 (Page 5 of 11)

Iron Hulks

October 20, 2020 / / 0 Comments

I appreciated the opportunity  to Q at Mt Hollywood.  It is an AO full of solid HIMs and it is always beneficial for your growth as a leader to  Q outside your home AO.

You never know what to expect from the PAX. My method is pick a body part and work it. Today it was the shoulders.

The Thang

  • Iron Hulks with merkins up to 10
  • 4 corners
    • 10 dips
    • 20 mountain climbers
    • 30 squat
    • 40 LBC
  • Iron Hulks with CDD’s up to 10
  • 4 corners
    • 10 dips
    • 20 mountain climbers
    • 30 squat
    • 40 LBC
  • Iron Hulks with wide arm merkins up to 10
  • 4 corners
    • 10 dips
    • 20 mountain climbers
    • 30 squat
    • 40 LBC
  • Iron Hulks with diamond merkins up to 10
  • 4 corners
    • 10 dips
    • 20 mountain climbers
    • 30 squat
    • 40 LBC
  • Iron Hulks with CDD’s up to 10
  • 10 Burpees

22 for the troops and finished up with the pledge.

Prayer Request

  • Sister Act
  • Purple Haze
  • Huck
  • Slaw
  • All PAX

Announcements

  • Welcome FNG Patella!!!
  • Convergence Oct 31st
  • PT Test on the Nov 14th

Matthew 23:4 – “They tie up heavy burdens and lay them on men’s shoulders, but they themselves are unwilling to move them with so much as a finger.”

Big Pappy

Folsom 10/20

October 20, 2020 / / 0 Comments

12 men at Folsom this morning.  No FNGs, let’s roll!!

Warm-up:

10 Burpees

The Thang:

Mosey towards flag pole.  Stopping at 5 light poles on the way up.

Exercises at each pole:

5 Burpees

10 Hand Release Merkins

15 Jump Lunges

Knock out the pledge.  Mosey to the parking lot across from building. Line up on the curb facing the parking lot.  Exercise called is Dirty 11’s!!  Normal 11s workout but adding an exercise in the middle.  Exercise in the middle is 2 Burpees each time you get to the island. 10 Mike Tyson’s, 2 Burpees in middle, 1 Imperial Walker Squat, 2 Burpees in middle on way back.  Then 9 Mike Tyson’s, 2 Burpees, 2 IW Squats, 2 Burpees.  Continue this until you finish with 1 Mike Tyson, 2 Burpees, 10 IW Squats, 2 Burpees. Great work on this men. When you got finished, pax were told to fall in and finish with the six!!

Still time remaining. We gathered in the upper corner of the parking lot.  4 corner Escalator is called.  Start with 10 Merkins.  Mosey to 2nd corner of lot for 10 Merkins, 20 Jump Squats.  Go to 3rd corner for 10 Merkins, 20 Jump Squats, 30 Mountain Climbers (count right side).  Go to last corner for 10 Merkins, 20 Jump Squats, 30 MC, 40 American Hammers (count right side).

Time getting low, start our way back to the flag.  We stopped at the first 2 light poles for 5 Burpees, 10 HR Merkins, 15 Jump Lunges at each pole.  Didn’t have time to stop at anymore poles, so we moseyed straight back to the flag.  Time!!!

Announcements:

Convergence 10/31 at Martha’s

PT test at Gashouse on 11/14

Prayer Request

All pax battling injury, SA daughter

Nameorama

 

Appreciate the oppy to lead today.

Sister Act

 

Mt Hollywood 10/12

October 20, 2020 / / 0 Comments

7 men at Mt Hollywood this morning!   Nice cool morning to put in some work!

Warm-up:

10 Burpees

The Thang:

Mosey to the dreadful Baptist Hill!!  Start down at the bottom on Main St.  Exercise called here is the Triple Nickel!!

5 Rounds:

5 Hand Release Merkins at bottom

Run to top

5 Jump Squats

Run back down

That sucked, and took longer than expected.  That hill is brutal!

Next short mosey to corner of entrance to BB&T.  Exercise called here is 7 of Diamonds.  We would use the small square block around the bank for this.  You start with an exercise at each corner.  Then you do a different exercise at each corner, but increasing the reps by 7.  Went like this.

7 Burpees

14 Jump Lunges

21 Merkins

28 Mountain Climbers

21 Flutter Kicks

14 Imperial Walker Squat

7 Burpees

We were not able to get in the last two exercises.  With time low, we had to call this after the Flutter Kicks.  Mosey back to the flag the long way going by Ida Rankin School.  Time!!

 

Announcements

Prayer Request

Nameorama

 

Always a great time to Q!!

Sister Act

Folsom 10/3

October 20, 2020 / / 0 Comments

15 men posted on this Saturday morning to put in some work.  No FNGs, time to work!!

Warm-up:

Gravel Pickers, Wind Mills

The Thang:

Head to tennis courts.  Line up face the length of all the courts.  First exercise called is The 555 Standard!

5 Rounds

15 Squats

15 Burpees

15 Hand Release Merkins

Run to far end of court and back

 

On to next called exercise.  Line back up on line.  Called 11’s. Use the length of 2 courts for this one.  Start with 10 Mike Tyson’s, run to end of 2nd court for 1 Imperial Walker Squat, run back.  Then 9 Mike Tyson’s, run, 2 IW Squats, run back.  Continue until you finish with 1 Mike Tyson and 10 IW Squats on other end.

Circle up.  Exercise called here is Pandemic!  Start with 1 Burpee, 2 Mountain Climbers, 3 Sit-Up.  Then so 2 Burpees, 4 MC, 6 Sit-Up. Then 3 Burpees, 6 MC, 9 Sit-ups.  Pyramid style workout where you are supposed to go 1 to 10 to 1.  We made it to 10 Burpees, 20 MC, 30 Sit-ups and stopped.

Next line back up on line.  Exercise called is Rugby Sprints.  I call an exercise and do it AMRAP.  When I say go, sprint down 2 courts, sprint back 2 courts, then walk 2 courts.  We did this 4 times with a different exercise called each time!

Time running out, mosey back to the flag.  Knock out 10 more Burpees to round it out to 140 Burpees for the morning!  Nice work men. Time!!

 

Announcements

Prayer request

Nameorama

 

Honor to lead today.

Sister Act

This one goes out to the one…

October 20, 2020 / / 0 Comments

Styx coupon front we from
Music building Wide Diamond Covid
Of only if  and said along   was once attempted pledge 20 20 20 20 20 20 mosey circle counting School the nur ten merkin overhead round extensions swings mosey down without around once tricep curls to finished the arm tricep squat disclaimer diamond home stay   after coupon today’s goblet each one Disclaimer truck to warm up coupon exercise up for a collect up a from end to 5 merkin merkin 5 5 5 merkin additional

Early in their career these boys from Athens, GA were told by record execs that liner notes and lyrics needed to be provided so fans could understand and sing along ….. the choice was made to incorporate ALL words into a jumble …. execs were NOT amused if you are still unable to decifer today’s workout then perhaps you should have posted … if you don’t know the band I reference then perhaps you should listen to the Murmur in the So. Central Rain …. or just give up believing that It’s The End Of The World As We Know It

announcements

10/31 convergence Martha Rivers

11/14 PT test ( Yank?)

Give to Give still plenty O time

prayers

Watts Up son

Hipaa

Hermie and his M

lastly there’s only one person who religiously claims to read my BB …. I hope you enjoyed BB!

EC got Broke Soaked

October 19, 2020 / / 0 Comments

Rolled into Crossroads hoping the rain would hold off for our run.  Warmed up with Gumby under the gas canopy then here comes Broke soaked from head to toe.  He caught the tale end of the rain showers for the morning and found a nice puddle while catching some EC in the dark!  It slowed to a mist as the other HIMs arrived so we took off while we were in the dry.  The rain held and it was a great run.  We reassembled for the pledge and COT.

No new announcements (Convergence / PT Test / Brew Ruck / WLMS 5k) but per the Nan-Tan please remember to respect others if you have been diagnosed or exposed to someone with COVID and stay home.

Prayer Requests:

Broke’s wife surgery and safe travels / Anchorman / SA / Unspoken / Gumby’s Mom / Purple Haze & Huckleberry job search

Moved indoors for coffee and Q-source just in time as the bottom dropped out soon afterwards.

Not Short Sale approved

October 19, 2020 / / 0 Comments

It was a perfect fall morning for a post at the Gashouse and many a HIM showed to know. There was a rare Quiche sighting so you know something big was going to happen. Well, it did. Keep reading…

Strong health declaration that if anyone has Covid, been in contact with or around those with Covid, please stay home for a couple weeks. This was followed by the customary disclaimer even though there were no FNGs present.

Warmup

Monkey Humpers (kind of in cadence)

Pledge of Allegiance

Split up the bootcamp and painlab guys with a mosey up to the Grier front parking lot. We counted off somewhere along the way and determined we have 10 although the count off was pretty wack. Oh yeah, YHC brought the music and showed off a new playlist since we got a family subscription to Spotify the day before. It’s great!

Once we got to the smooth pavement of the lot YHC paused the music so Short Sale could hear the instructions. Full disclaimer, YHC forgot his carefully prepared weinke and had to recall what to do.

11’s –

Merkins on one end and WWI situps on the other. Lunge walk from one end to the other. The exercises weren’t that bad but the lunging was pretty tiresome. Good push. The music was awesome!

Mosey from there to the parking lot at Parkwood that isn’t very smooth at all. Again, I paused the music so Short Sale could hear the instructions and complain.

Four Corner Escalator –

  • Corner 1 – 10 V-Ups (Sargento style which Short Sale took issue with. He showed us the “proper” way but we did it my way anyway)
  • Corner 2 – 10 V-Ups and 20 CDDs as chosen by Defib because I forgot the weinke
  • Corner 3 – 10 V-Ups, 20 CDDs and 30 Plank Jacks as chosen by Termite
  • Corner 4 – 10 V-Ups, 20 CDDs, 30 Plank Jacks and 40 Flutterkicks as chosen by Linus
  • Reverso in order back down to the start. The music was still great!

Mosey from here to the stairs in back of First Pres.

Triple Nickel –

5 Merkins at the bottom, 5 Squats at the top x5. Music was phenomenal.

Mosey down to the Grier track for YHC’s interpretation of…

Dora 123 –

Partner up, while partner 1 does AMRAP exercises, partner 2 runs a lap around the track and then swap. Each PAX would do 3 laps, hence the 1, 2, 3. Get it? The exercises were Side Straddle Hops, Squats and Goofballs. Music was still great. There was a penalty to be paid. Roscoe was warned not to change the music but chose to anyway to his hair metal stuff. He did it twice which meant he owed 20 burpees. Short Sale took issue with my music too and split the burpees with Roscoe. That’s so sweet.

Mosey back to the start and arrive just in the nick of time! Aye!

Announcements: Convergence October 31st, PT test November 14th

Prayer requests: Double Stuf’s friend’s family, our country, Goose and young folks, Herme’s M, the election

SandLot’s Compounding Interest

October 19, 2020 / / 0 Comments

A brave half-dozen plus YHC got out of the fart sack to start the week off right at the SANDLOT.  It went like this:

Disclaimer

Pledge

Warm Up:

SSH IC x 15

Mosey to the PF behind the 7-11

Dirt and S.A. call this Rack’em and Stack’em.  (I called it Compounding Interest since we kept going to the ATM for the “Rack’em” portion.)

5 Burpees

10 Merkins

20 Monkey Humpers

30 Mountain Climbers (count one side)

40 Flutter Kicks  (count one side)

50 Squats

60 LBCs

70 MNCs  (Called 1/2 counts on last stack (except for Burpees) for time)

Mosey back to start

Got in a little mary with Apollo Creeds, Jane Fondas, French Fries, and Lunges

 

Announcements:

Give2Give

Convergence – Halloween – Martha Rivers 0700 with EC @ 0615

 

Prayer Requests:

Sargento’s M – Knee

EZ Rider  – Family

 

YHC took us out.

 

Watts Up Powering Down…

Sandlot 10/12/20

October 18, 2020 / / 0 Comments

Without much of a plan in mind before the workout started, YHC had wanted to do a lot of different exercises.  So, that’s what we did. We warmed up at Pelicans and then headed to the park.  Some ab work and lunges on the way down to the picnic shelter.  Still no set plan.   We did some exercises and ran a little.  Exercise then run.  Repeat.  Then each of the PAX led in their least favorite exercise at a quantity of their choosing.  Head back towards Pelicans for a little Mary with some exercises on the way.  Not much to say here except I believe I’m partial to fewer exercises, harder sets, more intensity.

Good work men!

Announcements, Namerama, COT, Prayer requests

Stinky Bird’s memory test: failed.

Athlean Inspired Pain Lab

October 18, 2020 / / 0 Comments

We had 9 PAX show up for Pain Lab.  I brought the tabata timer back out to keep pace.  Link for the app and workout below:

Tabata Timer App

Tabata Workout for Import

The workouts are Athlean 111, and Erraticore.

I don’t feel like enough strength training and core workouts are involved.  So I drew heavily from the Athlean Xero workout program by Jeff Cavaliere.  Each exercise is done for 30 seconds with no rest between A and B.  There are 3 rounds of each exercise group.

A/B Chest

A. X Plyo Merkins

B. Step Through Merkins

A/B/C Back

A. Thumbs Up Merkins

B. Kettlebell Rows #1

C. Kettlebell Rows #2 (other arm)

A/B Triceps

A. Power Planks (alternate Tricep Extensions)

B. Cobra Merkins aka Diamond Dogs

A/B/C Legs

A. Kettlebell deadlifts

B. Single Leg Heel Touch #1

C. Single Leg Heel Touch #2 (other leg)

A/B/C Shoulders

A. Power Pushaways (alternate Kettlebell overhead press)

B. Bodyweight Side Lateral Raise

C. Moroccan Night Clubs

Up next is the Erraticore portion of the workout.  Each group was executed twice before moving on to the next.

Erraticore Group #1

60 seconds Mountain Climbers

60 seconds Superman Planks

Erraticore Group #2

60 seconds High-Low Scissor Kicks

30 Seconds Side Scissor Plank Lift

Erraticore Group #3

60 Seconds Alpine Mountain Climbers

15 Seconds Cliffhanger Planks

 

Thanks for the opportunity to lead!

  • Double Stuf
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