F3 Gastonia

Fitness, Fellowship, Faith

Month: November 2020 (Page 2 of 11)

Downtown 11/13/2020

November 27, 2020 / / 0 Comments

11 men on this fine morning Downtown.  Time to work!

 

Warm-Up:

Gravel Pickers, Hillbillies

 

The Thang:

 

Mosey to corner of W Main Ave and S York St.  Many light poles run thru town here, and we would use them for the first called exercise.  Route 66 with Merkins, using the poles on the right.  First pole perform 1 Merkin, 2nd pole 2 Merkins, 3rd pole 3 Merkins and so on.  Continue until you reach the 11th pole and perform 11 Merkins for a total of 66 Merkins.  Then take a short mosey to the parking deck.

Here 5 exercises are called at the botttom level, take the far stairs to the top, do 5 Burpees, take the stairs back down.  This equals one round and we did this for 5 complete rounds.  Went like this;

  1. 10 Hand Release Mike Tyson’s

  2. 15 Jump Squats

  3. 20 WWII

  4. 25 Mountain Climbers

  5. 30 Flutter Kicks

Take stairs to top level, 5 Burpees, stairs back down.  Round 1 complete.  We completed 5 rounds.

Next we moseyed to the small brick wall in front of church at corner of S South St and Franklin.  Exercise called here is Lindsey’s.  Exercises used are Dips and Derkins.  Goes like this

  1. 10 Dips, 30 Derkins

  2. 15 Dips, 25 Derkins

  3. 20 Dips, 20 Derkins

  4. 25 Dips, 15 Derkins

  5. 30 Dips, 10 Derkins

Time is running low, mosey back to the flag.  Several trains went by this morning, so 10 Burpees called to finish it off! Time.

 

Announcements

Prayer Request

Nameorama

 

I always enjoy leading the Downtown workout, and great group of men this morning.  SYITG

 

Sister Act

Folsom 11/7/2020

November 27, 2020 / / 0 Comments

18 men at Folsom this morning!

Warm-Up:

10 Burpees.  No further warm-up required, just ask Westside!

The Thang:

 

Short mosey to the tennis courts, and line up on the side facing the length of all the courts.  Exercise called here is The 1000 Rep or some may call the Millennium.  Basically do what the title says, complete a 1000 reps with some running mixed in.  Went like this

  1. 10 Burpees,  50 Squats 50 Merkins, run down to other side and back.

  2. 10 Burpees, 50 SSH 50 LBC’s, run down and back

  3. 10 Burpees, 50 Monkey Humpers 50 Mike Tyson’s, run

  4. 10 Burpees, 50 Peter Parker’s 50 Flutter Kicks, run

  5. 10 Burpees, 50 Imperial Walker Squats 50 Hand Releas Merkins, run

  6. 10 Burpees, 50 Plank Jacks 50 American Hammers, run

  7. 10 Burpees, 50 Jump Squats 50 Diamond Merkins, run

  8. 10 Burpees, 50 Mountain Climbers 50 Pretzel Crunch, run

  9. 10 Burpees, 50 CDD 50 WWII, run

  10. 10 Burpees

 

Nice work men.  That is a lot of reps in a short amount of time, way to keep moving.  With some time to spare, mosey to the Pavilion.  Here we did 3 rounds of exercises.

Round 1

Hip Slappers, Dips, Derkins, Rocky Balboa’s.  Each performed x 10 (ic)

Round 2 each of the above exercises done x 15 (ic).

Round 3 each exercise done x 10 (ic).

Mosey back to the flag! Time!

Announcements

Nameorama

Prayer Request

 

Honor to lead today me.  Appreciate the push.  SYITG

 

Sister Act

 

Turkey Trot 5k

November 26, 2020 / / 0 Comments

There was rain at the start, but sunshine at the end. And we were thankful for both. In total there were 27 runners for a 5k that launched from the Pub this morning. The route was simple and the times were fast, great work by all who came out.

1st overall – Pizza Man (mid 6’s in a weight vest!)

1st M – Ms. Lil Sweet

1st Respect – Termite

1st PAX who Triple Posted – Brillo

Best Looking Runner – Tie between Rousey (Mayor 2.0) and Gavel 2.0

The 6 Award – Huck (he didn’t run, but came out to support the runners)

 

Announcements

12/5 – Shelby convergence

12/10 – Blood drive

12/12 – Christmas Party

 

Prayer Request

Sargento’s list

Mayor’s friend from church

Those alone during the holidays

 

YHC took us out.
I’m Broke

THX

November 25, 2020 / / 0 Comments

Pledge
Very brief disclaimer

Warm up of new routine I called Lungeabout
It was quickly renamed the Clavin Pokey ( and you shake it all about)
The Lungeabout …sorry Clavin Pokey is you put your right leg forward or lunge forward and back , lunge right and back right leg back and back, left leg back, left leg left and back finally left leg forward and back. We performed these 5 times.

5 burpees
10 hand release merkins
20 mountain climbers
30 lbcs
40 flutters

Mosey into park over to concession area and reperform previous 5 exercises except that now the 20 is now Australian mountain climbers using back of dugout

Mosey over to parking lot where we start at area near play area
Each of us had a turn calling an exercise until that person calls a halt and we run hard to driveway opening and walk back then tell all assembled what we are thankful for ( despite the hard ships of this year )
I started us with burpees and I’m thankful that even after losing my last and favorite uncle, my mother and my M battling breast cancer life continues on … we witnessed His majesty in the birth of our nephew and his wife’s first child a month ago …. Colt Allyn!
Next up was JJ with SSH and he’s thankful for his church moving into new facility the church itself has been able to continue and indeed thrive despite all going on …. and their Covid exposure is quite low!
Dry Rub with squats thankful for his family and job …. they were hardly affected during this tumultuous time!
Linus gave us crab crunchers and thankful for family especially those coming for holidays!
JK2 had us to perform “correct form” squats and he too was thankful for family and new job which as he started , we went into lockdown so he enjoyed time with family!
Defib gave us merkins and stated thanks for son and his counseling to help battle depression!
All great stuff ….. next we would call exercise and try to keep in mind time but this round thinking forward to 2021 and what we hope for
I began us with monkey humpers ( starting us facing play area) and looking forward to son who too battles depression due to these bizarre times but has finished drivers Ed zoom meetings and I look forward to his learning to drive and continuing to move towards adulthood!
JJ and calf raises on curb ….family cleaning out closets and realizing that time flys by …. the need to enjoy the times you are given!
Linus and heels to heaven spoke of promise of new year!
JK2 had us do 509 air presses give or take …. he is looking forward to spending more and more time reconnecting with his M now that the kids are getting older and can spend time by themselves in the house!

And lastly we have defib who gave us Rocky Bs …. he is looking forward to the days when we no longer need to wear masks all the time!!!

we walk cross the parking lot stopping at the last light on the left for 10 hand release Merkens quick mosey up to the gate where we bear crawl from the gate to the barricade rest a moment before all out run to the finish!

announcements are 1212 2020 Christmas Christmas party party

Shelby convergence hopefully no ice storm and no more ghost flag

thanksgiving morning tripled beat down if you’re up for it or not just choose one

lastly take time to smell the roses give thanks to the one who is above us all!!!

happy Thanksgiving

Post Turkey Day 12 miler

November 25, 2020 / / 0 Comments

All,

As the Q of the November Challenge, you have already had the opportunity to run ten miles, complete a Murph workout, and eat right.  One of the last things you need to do is complete either a 12 mile ruck or a 15 mile run/ruck.  This is the pre-blast for the 12 mile ruck.

Meet at the Warlick YMCA on Robinwood Road at 0400 hours on Friday morning, the day after you have utilized the “free” Thanksgiving cheat meal.  Bring your 30# ruck and your walking shoes.  We will be done before 0730 so you can be home to accomplish great things like putting up your Christmas decorations or eating leftover turkey meat because you are now on THE PATH and don’t eat things like Pumpkin Pie or chocolate chip casserole.  All I ask is that someone brings a shovel flag.

See you then.

Roscoe

 

Substitute PreThanksgiving Q at Prison Break

November 25, 2020 / / 0 Comments

11 Pax out for a good run and push at Prison Break.

Pledge

Run

Announcements:

Sign up for Christmas Party by this Friday. If you can’t go, fill out the survey anyway.

Blood Drive

Opportunities for triple post on Thanksgiving: 5:30 Folsom; 7:00 Yank; 8:30 Pub for unsanctioned Turkey Trot

Shelby trip on Dec. 5

Requests:

Stogie friend going through troubles.

James Gudelock

SA daughter and family

Broke took us out.

It was a pleasure-despite the name-calling and derision-to fill in as Q. Great run! You all pushed yourselves. I’m thankful for the camaraderie and for you guys. RoundUp, you were missed!

Seuss

Achey Breaky breakin hearts at Folsom

November 25, 2020 / / 0 Comments

When I first started coming to F3 and everybody said that it was peer led and everybody gets a turn to lead a workout I started freaking out inside. I kept dodging the question, “Achey when you gonna Q?” Well Tuesday I took the plunge and did it. I hope all the PAX that came out got something good out of it. Because I know I’m sore this morning lol.

We started out with a warmup, gravel pickers, side straddle hops, and imperial walkers.

We then moseyed to the flag at the top of the park stopping at every light on the way and doing 10 merkins, and 10 big boys. We then said the pledge.

Then we moseyed to the horse track and tried to put in some stair work in the dark. At the top we did 10 squats, at the bottom we did 20 dips.

We then moseyed back to the tennis courts and did some team up starting with 300 flutter kicks, 200 shoulder raises, and 100 calf raises. While one team member was doing that the other ran a suicide.

After that we made our way back to the parking lot did a few rounds of Mary and called it a morning.

I just want to thank the PAX for the opportunity and the support. Because I was definitely out of my comfort zone.

Announcements:
Triple post Thursday
5:30 Folsom
7:30 Goat
8:30 Turkey trot from the pub

Prayer requests:
Flubbers buddies family, the wife has cancer
Medicine woman’s friend at church started chemo
A guy sparky works with found out he has cancer
Everybody that sick from COVID and the flu
People with mental health issues going into this holiday season
Anybody with addiction problems
Kids suffering from physical abuse

Dry pub

November 25, 2020 / / 0 Comments

After last week’s deluge I was sure we would be dealing with some PTSD amongst the runners.  I know I was suffering.  But by 5:30 we had a core group of 7 ready to go.  It was nice to have a normal run under the stars without having to swim.  All seven of us pushed and got better.

Announcements –

Next week:

Triple post option – 5:30 Folsom, 7:00 Goat and 8:30 Turkey Trot 5K at the pub (2.0 and M friendly)

Christmas party 12/12

 

Until next time – Defib out!

Bulldog Prison Break

November 24, 2020 / / 0 Comments

We had 10 PAX show up for Bulldog.  Prior to the main workout, we went through an ab circuit.  I brought the tabata timer back out to keep pace.  Each round had 4 exercises, each exercise was performed for 1 minute with no rest time in the round.  We completed 5 rounds with 45 seconds rest in between.

Each exercise has “Prisoner” in front of it as the exercise has to be performed with your hands clasped behind your head.

  1. Prisoner Squats – Bodyweight squats
  2. Prisoner Lunges – Bodyweight lunges in place or walking
  3. Prisoner Ninja Jumps – Hands behind your head, sit down on your knees and explode up into a squat position, some PAX modified this and did a different explosive movement. Jump squats, etc.
  4. Prisoner Skier Hops – Skiing motion from side to side

Thanks for the opportunity to lead!

Double Stuf

Sabotage?

November 24, 2020 / / 0 Comments

13 Pax came out in the cold and warmed up pretty quick.

Pledge

Warm Up: Goofballs , 5 Lunges, Stretch

Thang:

Run:

.25 miles- 25 LBCs

.50 miles- 25 LBCs, 50 CDDs

.75- 25 LBCs, 50 CDDs, 75 Monkey Humpers

1.00- 25 LBCs, 50 CDDs, 75 Monkey Humpers, 100 SSH

Dora: Partner up for:

100 Dips

200 Flutters

300 Squats

Mosey to circle for:

Circle Burps-high knees and burpees.  A few pax thought they would forgo the high knees and go directly into the burpees -sabotaging the Q perhaps? But all well and good, this bit of treason, or haste, actually worked out to the advantage of YHC because it allowed us to get through all 13 rounds of Jack Webbs.

Jack Webbs – 13 merkins and 52 air presses.  

Announcements:

Christmas Party sign-up

Blood Drive

Triple Post opportunity on Thanksgiving

Requests:

Anchorman’s friend-bladder surgery

SA daughter and family

Word:

But the fruit of the Spirit is love, joy, peace, patience, kindness,  goodness, faithfulness, gentleness, self-control against such things there is no law Galatians 5:22-23

Anchorman took us out.

Great work done by all!

Seuss

 

« Older posts Newer posts »

Past Workouts

November 2020
M T W T F S S
 1
2345678
9101112131415
16171819202122
23242526272829
30  

© 2024 F3 Gastonia

Theme by Anders Noren — Up ↑