F3 Gastonia

Fitness, Fellowship, Faith

Month: October 2020 (Page 8 of 11)

For pinks

October 9, 2020 / / 0 Comments

Dr Seuss was not here. Today was the day. Pillager is the new site q at the Goat. Please support him.

To celebrate we started with Burpee. Mosey you the bridge. Plank shuffle across the bridge. Mosey to other bridge. Lunge walk across. Missy to parking lot.   Dora-ish mike Tyson’s crunchy frog and squats.

The pax was sad that I was stepping down as site q of the greatest of all time AO. I even heard chants of 4 more years led by Boudin (May have been no more years). As pillager was introduced the crowd that had gathered irrupted with cheers. Pillager took the next 20 minutes to show how he was going to accelerate the pax with a bit more intense work. This included merkins, lbc, lunges, and box jump burpees (a recall was requested by some of the pax).

we finished with some stretching led by Freon, Tesla and Spider-Man.

 

announcements

convergence at snowballs 10-31-2020

pt test coming

 

prayers

all pax, Orangemans daughter, buckshots friends new baby, Gastones father in law

This week at the Storm

October 8, 2020 / / 0 Comments

It’s hard getting up sometimes. YHC was running behind today and feeling a little rushed. One thing that helped make it better was some unbelievable bedhead! TOOLTime would be so proud. There’s no real reason that this should amuse me other than that I’m an idiot. Some of the PAX even noticed which made it that much better.

Circle up, mini-disclaimer, Pledge of Allegiance.

Warm Up – some Goofballs and Don Qs.

Mosey about 35 yards to the start of The Thang.

Walls of Jericho

At each position we would do an 7 reps of exercise for a total of 7 exercises going around the practice soccer field.

  • Burpees led by Roscoe in cadence (some were fast, some were not as fast)
  • American Hammers led by Watts Up in cadence
  • Lunges led by Slim Shady in cadence (if you’ve never tried leading lunges in cadence, give it a try, hard)
  • V-Ups led by Boudin in cadence
  • Flutterkicks led by Dirt
  • Monkey Humpers led by Radar in a very slow cadence
  • Dips on the structure led by YHC

We were having some good mumblechatter and semi fellowship. It was pointed out that YHC led the PAX in the wrong direction around the city and YHC apologized for the error. It was also pointed out by Watts Up that no workout ever had ever completed a full WoJ workout. Once that gauntlet was thrown down the pace was picked up and by pushing the rock we made sure to finish ALL of the exercises.  BOOM, the walls came crumbling down. (The figurative walls of our own health and fitness, you know…)

Mosey back to the start for the wrap up. Thanks as always for putting up with my stupid stuff and comments men, you’re awesome!

Announcements : Convergence on the 31st

Prayer requests: SA’s daughter, Covid cases in schools, Della Austin stage 4 cancer, Orangeman’s daughter, Flintstone’s sister’s family, Hightower (Myrtle Beach PAX)

Offsides at Midoriyama

October 8, 2020 / / 0 Comments

After an early morning 7-miler it was presumed that surely YHC would not make Midoriyama too difficult this hot September afternoon… Au contraire mon frère!  After two rounds of 4 corners at each field not a dry shirt left the place.  It was my VQ at the premiere afternoon AO so I hope I didn’t disappoint.  Met a few new HIMs and one FNG.

The Thang:

  • Disclaimer / FNGs (1)
  • Warm-Up
    • SSH x 10 IC
    • Moroccan Night Clubs x 10 IC
    • Grass Pickers x 10 IC
  • Mosey to small soccer field and perform called exercise at each corner (All exercises X 10, OYO, & Count Each Side)
      • Burpees
      • High Plank Shoulder Taps
      • Merkins
      • Air Presses
  • Mosey to closest upper soccer field and perform called exercise at each corner (All exercises X 20,  OYO, & Count Each Side)
    • LBCs
    • Mountain Climbers
    • Jump Squats
    • Peter Parkers
  • Mosey to other upper soccer field and perform called exercise at each corner (All exercises X 30, OYO, & Count Each Side)
    • Lunges
    • Toy Soldiers
    • Squats
    • High Knees Running
  • Mosey to lower soccer field and perform called exercise at each corner (All exercises X 40, OYO, & Count Each Side)
    • American Hammers
    • Big Boys
    • Dying Cockroaches
    • 40 second plank (High or Low)
  • Rinse & Repeat as Time Allows
  • Mosey back to Horseshoe Pits 
  • PoA / Announcements / COT

5 1/2 Year Anniversary Convergence

October 8, 2020 / / 0 Comments

Finally…..after a slight delay, F3 Gastonia will gather to celebrate its 5+ year anniversary with a convergence on October 31st at Martha Rivers Park. The event won’t be as extravagant as was planned back in March, but nonetheless it will be a time for all the PAX of Gashouse to come together to enjoy all 3 F’s.

The Thang

6:15am – 7am EC Run / Ruck – show up and join in with others to get in some extra work and also fellowship. If the park gates are closed, park at Snoballs.

7am – 8am Bootcamp

8am – 8:45ish Message from our Nantan and 3rd F talk

 

Get the word out at the workouts and I look forward to seeing you there.  Feel free to come dressed in your Halloween attire.

 

I’m Broke

Soggy Sammich

October 8, 2020 / / 0 Comments

Rainy intro, pledge

Ruck to Hill

Mailbox to mailbox up the hill

Duck Walk, Side lunges, Imperial walkers, Lunge walk

Plank, Plank Jack, Shoulder Taps

Ruck down

repeat up

Ruck down to bank shelter for Ab work

LBC, Flutter kick, American hammer, Chest press

CoT

Thanks Hims who like the rain on my virgin Q

Martha Rivers Ruck Workout

October 8, 2020 / / 0 Comments

We rucked 1 1/2 miles through Martha Rivers Park today stopping at crossroads and doing different exercises of 25 each Squats, SSH, Incline Merkins, Don Quixote, Imperial Walkers and Bench Dips.  The great thing about Rucking with the PAX is the camaraderie we enjoy with each other, it gives you time to mess around with the Q and the other men rucking.  It gives you time to begin new friendships with men you may otherwise not be able to interact with due to your career or your social circles or Churches you attend.  So next Thursday C’mon out and enjoy. Rudolph will be Q-ing, see y’a there.

PB

October 7, 2020 / / 0 Comments

10 out for a prison break run! IT was fun!

 

Announcements

convergence October 31 Martha Rivers

PT test gas house

 

Prayer request

There were a lot of request this morning. make sure we are praying for those around us and our families.

 

Round Up

You Tube Ab Workout

October 7, 2020 / / 0 Comments

It was a beautiful fall morning, and 19 men showed up to get better.  It turned 7 am, so YHC gave the disclaimer and then we moseyed down to the pit for a warmup.

20 SSH IC

20 Moroccan Night Clubs IC

10 Grass Pickers IC

10 Merkins IC

Mosey to the shelter in Stowe Park for a little Tabata work 20 seconds on 10 seconds of rest

Round 1

Squats

Merkins

Burpees

CDD

Mosey around park back to shelter

Round2

Squats

LBC

Burpees

CDD

Mosey around park then up to the track behind the middle school. We did the following exercises with running half the track in between

100 squats

90 LBC

80 Lunges

70 Merkins

60 Plank Jacks

50 Monkey Humpers

With the time running low  Omaha to 20 Burpees.

Mosey back down to the Shelter for a little You Tube Ab work out posted below. Once complete fellowship mosey back to the Yank and time.

Pledge

COT

Anniversary

October 7, 2020 / / 0 Comments

So it was my anniversary (for real not like Tool Times) and I didnt want to get to crazy for the workout so I gave the men the option of Ultimate Frisbee rules Football or a hardcore sprint workout. You can make a pretty good guess what we did! I personally had a great time and hope all the other men did too.

Absurd Recurd

October 7, 2020 / / 0 Comments

No, Dude Perfect was not present and neither was a proctor for Guinness Records, but all in all it was a truly amazing morning as we said the pledge while Stinky Bird flew in from his summer vacation ( or wherever he spends time during warmer days)
No disclaimer
Told all that they were ready for the warm up , let’s go ( our run to Gastone Hill will suffice! All were amazed and jubilant, in fact a leftover elf from last week kept singing Christmas Carols ( that was last week)
Told all that for our first attempt ( suddenly great shouts of Hallelujah and pleasure erupted from ALL in anticipation of today’s beat down!) we would do 1 burpee per mailbox on the way up!
Each time we would wait and call upon one of the pax for a 10 count ( yes miracle of miracles even EZ rider finally gave a TRUE 10 count!)
Next time run up  to top and on the way down derkins 2 at each box now on left and assemble at bottom
and…

3 merkins on way back up ( since all enjoyed these)

4 plank jacks

5 squats

and the moment the fabric of time split wide open …

6 mountain climbers

much jubilation and had to calm residents as there was TOO much celebration even a deer poked its head out at one point ( although only JJ witnessed this…. hmm … hallucinations maybe??)

announcements for

Give to Give ( make Freight run 5 K a day …. hey! We did today!)

PT Test November 14

convergence Martha Rivers 10/31

 

make it back just in time!

prayers for

JJ father

Gastone Father-in-law moving in to nursing center today

Defib son

EZ Rider son

Orangeman family member with upcoming surgery (son?)

praise for Stinky Bird son

moleskin: many have attempted this charge up the hill … Turtlemans record was 5 1/2 …. EZ Rider correctly guessed that  If there was one more charge it would be a NUR …. sorry to say we ran out of luck and time but it was a great day to run, a great challenge and I’m proud of these HIMS! Great work!

Peehaps next week if I can arrange it maybe Tyler will come out with “WHEEL UNFORTUNATE”!

 

 

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