F3 Gastonia

Fitness, Fellowship, Faith

Month: November 2020 (Page 9 of 11)

Hudson Fryer Tribute Beatdown

November 6, 2020 / / 0 Comments

6 showed up for Husdon Fryer Tribute Beatdown.

The Thang:

8 Hand Release Burpee’s

21 Upright Rows

4 Dan Taylor’s

19 Spiderman Merkins

15 Outlaws

14 No Surrenders

418 Meter run after every set. Which is basically a 1/4 mile or .25.

x5 Sets

The Moleskin:

Hudson Fryer passed on October 3rd, 2020. His dad is a member of the Northwest Arkansas Pax. The Pax developed this workout in his honor.

The numbers above are the letter of the alphabet and spell his name. 4/18 was his birthday and is how the came up with the 418 meters.

It was a hard beatdown and we prayed for Nomad and his family.

Gastone Out.

The Thang

November 6, 2020 / / 0 Comments

9 Men showed for a Friday morning bootcamp at Downtown.

The Thang:

Don’t remember everything because I am behind on backblasts.

But, we did arms pretty heavy. Then we followed up with some legs and ended with some Mary.

We did a pledge.

We took it out in prayer.

Gastone Out.

Follow the Light

November 5, 2020 / / 0 Comments

For the record YHC showed before Roscoe.

 

A lucky number of 7 showed for this month’s site Q led workout here at the world famous Ricky Bobby. The speaker wasn’t in attendance today for reasons to be explained soon.

Warmup
Imperial Walkers, High Knees, Butt Kickers and Arm Circles all x10 IC.

Pledge of Allegiance

Mosey past the buses to the side entrance to Cramer Woods neighborhood.

The Thang

At each street light in the ‘hood the PAX will do 10 reps of a single exercise on each street, as follows. As a bonus, we would all do 5 burpees at each intersection.

  • Winder Trail – WWI situps
  • Weavers Row – Merkins
  • Summeral Lane – Squats
  • Cramer Woods Dr. – Goofballs
  • Old Town Lane – Peter Parkers

Time was running out by the time we got back to the end of Winder Trail so no exercises except for the burpees at one of the intersections. We didn’t want to disturb the residents too much so YHC felt it wise to keep quiet and not have the music on display. Maybe next time?

Announcements: PT Test on the 14th

Prayer requests: SA’s daughter, Roscoe’s friend

 

Sargento says thanks!

Sandlot 11/2/2020

November 5, 2020 / / 0 Comments

Here we are, Monday morning is upon us and YHC has somehow not found / made the time to develop a Weinke.  Well, some forethought went into it, but it was very rough.  Here goes.

Disclaimer / Pledge

Warm up – SSH x 25 IC, Merkins x 15 OYO, Imperial Walkers x 20 IC.

Mosey towards Gastone’s hill, but slow down for some lunge walks between telephone poles.  Mosey down to the doctor’s office.

Time for a quick AB BLAST!  Circle up.  Merkins first?  I think.  Follow that with:

American Hammer x 25 IC

25 Big Boys OYO

Flutter Kicks IC x 25?

Rinse and repeat!

Mosey to Gastone’s Hill!  Up we go with one burpee at each mailbox on the right.  Icing on the cake being 40x LBC’s OYO at the top.

Meander for a moment then mosey down to the street.  Meander towards the doctor’s office.  Zombie Walks between two light poles.

Mosey back to the doctor’s office parking lot for some 11’s.  Mike Tyson’s at the curb opposite the office.  Dips on the picnic tables.  GO.

Finish up and mosey back to Pelican’s.

Time!

Good work men.

Prayer requests:  Flintstone’s sister.  Breaker Breaker’s family, Eric Stoke’s family, father has COVID.

Namerama, we out.

Diablo Sammich

November 5, 2020 / / 0 Comments

We did the salute at the Diablo Sammich AO.  We left and head to the furthest enterance of Martha Rivers and ou Ruck went for 1 1/2 at the crossroads we did 25 Imperial Walkers, 25 Squats, 25 Heel Raises, 25 Merkins, 25 Dips and 25 Step Ups.

Diablo Sammich

November 5, 2020 / / 0 Comments

We meet at 5:30 at the Diablo Samwhich AO, did the Salute to our Flag, read a short item on « Leadership ». …. Then we Rucked 1 1/2 miles doing stops at Street Lights doing  25 Merkins, 25 Squats, 25 Heal Raises & 25Imperial Walkers.  When we reach the Top of the Hill we did 25 Curls, 25 Swings, 25 LBC, 25 Oblique Crunches. We finished up doing overhead presses.

A Brisk Prison Break

November 4, 2020 / / 0 Comments

4 HIMs  woke up and put some work in at Prison Break.  Like always, it was worth it.

James 1:5 ” If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.”

 

Announcements 

  • Turkey Trot on Thanksgiving
  • Nov 14 PT Test
  • Dec 12th Christmas Party

Prayer Request

  • Mayor’s M
  • Broke’s M
  • Sister Act and family
  • Stogies Friend
  • Thankfulness Prayer  for Huck and new job

Big Pappy

 

11/3/20 – The Storm – Election Day

November 4, 2020 / / 0 Comments

Disclaimer

Pledge

Since its election day, I thought it would be nice to have an Election Day theme.  I split the PAX into two groups.  They then elected a senator to represent the whole group and I gave the PAX a choice between two routines.  In the case of a draw between two routines, I would act as the vice president and cast the deciding vote.  Here is how it went……

 

Senate Bill No. 1  The Warm Up

The choice was between a Termite Warm UP (1 mile Mosey) or Regular Warm Up?  Both groups choose the regular warm up which were Hillbillies IC x 20 – Moroccan Night Clubs IC x 20 and 10 Merkins OYO.  Opps, Q fail, I lost my right glove.  I’m going to need that later.  I’ll channel my best Michael Jackson along the way.

 

Mosey behind the school for Senate Bill No. 2

11’s                              or                                 Triple Nickle ?

Here one group wanted 11’s and the other wanted Triple Nickle.    The VP broke the tie with Tripple Nickle.  We did 5 Jump Squats at the crosswalk behind the school and 4 count leg lifts at the gate at the back of the parking lot.

 

Mosey to the front parking lot

Senate Bill No. 3

Wet Nuts Bear Crawl              or         Bear Way to Heaven.

Both groups choose Bear Way to Heaven which is Bear Crawl for 10 yds and do 10 Burpees, Mosey back to the start.  Bear Crawl 20 yds and do 8 burpees, mosey to the start.  Bear Crawl for 30 yds and do 6 Burpees, Mosey back to the start.  Bear Crawl 40 yds and do 2 burpees, Mosey to the start.  Bear Crawl for 50 yds and do 2 Burpees, Mosey back to the start.  To be completed before “Stairway to Heaven” by Led Zeppelin ends.  Thanks to Sargento for pulling the song up for us.  Most completed it in time.

 

Senate Bill No. 4

4 Corners        or         Suicide Sprints.

Both groups choose 4 Corners.  Here we used 4 lights poles as the 4 corners.

First corner – 5 Burpees

Second corner – 10 Diamond Merkins

Third Corner – 20 Bobby Hurley’s

Fourth Corner – 40 Flutter Kicks counting one leg

We completed 2 rounds of this.

Mosey Back to the flag to plank for the 6 and a few LBC’s.

Thanks to those who brought the pavers back to my car.

Thanks to Roscoe for EC and recording Namarama when my phone died.  Q Fail.

Welcome FNG  Garret Lunins.  He is an architect so we named him Mike Brady.

Thanks for voting in The Storm Senate today.

Dirt

Modify

November 4, 2020 / / 0 Comments

9 all together at Midoriyama on Tuesday. Some regulars, some not. Good to see most. JK, mostly,  not really, kinda.

Warmup:

SSH x 25ic

I tried to get everyone to stay IC with me but Shortsale rebelled and just flat out refused. This turned into him blaming me for his knee and something about $5,000. Then his face got red, you know how angry he gets. You would’ve thought I asked him for directions or something! Maybe I should buy him an appropriately made biscuit to get him to relax?

Anyway we moseyed down to the new sidewalk going to the lake. Turns out it is not as steep but a little longer(the lake is now handicap accessible).

The Thang:

Triple nickel-5 burpees at the bottom and 5 sandy v’s at the top.

All went well. At some point Oompa announced he was struggling a bit because he had a colonoscopy that morning. WTH! After that there was some talk about that happening a lot in the Navy and how the Marines usually performed them. TMI!

Mosey back to the flag parking lot.

11’s-tiger squats on one side and hand release merkins on the other. However let’s step it up some. Broad jump across and hop back. It seems anytime I call jumps or hops people just quit on me! Today was no different. Most used every form of travel to get across that parking lot they could except what I called. This included prancing and rolling! At one point I thought the angry man was trying out for the N Korean army.

With a  little time left we did some dips, wall taps, merkins, LBFCs, oblique crunches, and flutters.

Time

COT:

Pledge

Announcements-Turkey trot, Christmas party 12/12, PT test 11/14, something else, and I think one more thing.

Namerama

Prayer

Moleskin:

Do I need to say anymore?

 

Gashouse PT Test – November 14th, 2020

November 4, 2020 / / 2 Comments

Here’s a reminder of what the PT Test looks like. Come on out to Gashouse on November 14th and either set your baseline time, or see how much you’ve improved since the last time.

 

400 Meter Run or Ruck / Walk

100 Merkins, 100 LBC’s, 100 Squats, 100 SSH’s

400 Meter Run or Ruck / Walk

75 Merkins, 75 LBC’s, 75 Squats, 75 SSH’s

400 Meter Run or Ruck / Walk

50 Merkins, 50 LBC’s, 50 Squats, 50 SSH’s

400 Meter Run or Ruck / Walk

25 Merkins, 25 LBC’s, 25 Squats, 25 SSH’s

(Those who choose the Ruck / Walk option are finished at this point)

1600 Meter Run

 

*All reps of each exercise are to be completed prior to advancing to the next exercise, no breaking down exercise’s into sets of lesser reps. (i.e. complete all 100 Merkins prior to moving to LBC’s)

**40 Minute Time Limit – All PAX will start at the same time and each PAX is responsible for tracking his completion time. If you do not complete the entire workout in the allotted time, note the amount of the workout that was completed. Times can be submitted to Broke who will keep a tracking worksheet for future reference.

 

 

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