F3 Gastonia

Fitness, Fellowship, Faith

Day: January 28, 2021

Nice Moon

January 28, 2021 / / 0 Comments

11 men made a choice to get better this morning. This is how it went.

 

Warmarma:

 

Planks Jacks x10 IC

Hillbillies x10 IC

Gravel Pickers x 10 IC

 

Thang:

Mosey to up the hill to the speed bump for  a few merkins,  proceed on to the flag for the pledge.  Over to the parking lot across from the building for some 11’s starting with Big Boys and Hand Release Merkins on the other side. Let’s mosey.

 

We get to the Covid Triangle and start our next set. 10 Burpees and mosey to the next corner for 10 burpees and 20 Little Gumby in the Woods,  mosey to the next corner for 10 Burpees, 20 Little Gumby  in the Woods, and 30 LBC’s.  Mosey down the hill to the light pole for 10 flutters IC led by Medicine Woman.

 

We finish our mosey to the lower shelter for 2 rounds of Dips, Derkins, Step ups, LBC’s,  Peter Parker’s and Parker Peter’s all x10 IC.

 

Mosey back to start with 2 minutes left, American Hammers and Reverse Crunches to finish.

 

COT:

 

Prayer Request: SA’s family,  Big Pappy’s family, Stogie, Taterhole, Mayor’s work project, James Gouldlock, I may be missing some more. My apologies if I am.

 

Announcements:

 

Extinction run 2/13

Snowbird Men’s Conference

 

Moleskin:

 

Great work today men, I see a lot of guys out there putting in the work getting better every day.  Thanks for the opportunity to lead!

Myself? I like a good mosey post! Irregardless

January 28, 2021 / / 1 Comment

In this edition of The Ricky Bobby, 12 was the number and this is what happened.

Myself likes to search out new exercises and places to go do stuff and, as myself was thinking to myself, a mosey was contemplated. Irregardless of what anyone says, myself decided to show the PAX in attendance exactly that. Myself mentioned to the PAX that we’d probably go play in the Woods…Cramer Woods that is!

Pledge of Allegiance

Warmup

Don Quixote

Mosey, stopping before we crossed the street into the neighborhood to explain the routine. PAX would stop at each street light and do 10 reps of whatever exercise we decided to do. And off we go…

Winder Trail – Clampett suggested Merkins (does he know me?!?) fine, we did them, like 500 I think

Old Town Lane – Flutter Kicks x10 each leg

McChesney Drive – Monkey Humpers all the way to the absent Roscoe’s house. Upon reaching said fartsacker’s house, his M was leaving the premises and told myself that he’d committed a homicide or something like that, so we did more Monkey Humpers.

McChesney Drive going back – Big Boy sit-ups (they sucked)

Old Town Lane – CDDs

Winder Trail – Lunges x10 each leg, this lasted about 3 lights before myself realized that myself intended to run Crowder’s Mountain later that day so myself switched us to Squats

Upon arriving at the AO we did 5 burpees for the train that had passed earlier and then a round of Mary until time was up.

Myself had shared the 5 core principals of F3 throughout the workout and in the end shared myself’s favorite, “Peer led”. With so many newer PAX posting at the greatest AO in the world we’re about to start voluntelling the guys when they’re going to Q. Be prepared men, it’s going to be great!

Myself out!!! Ask Roscoe or Defib what myself is talking about in case you’re confused.

Announcements: Help Termite move someone in Denver Friday at 5pm, new AO naming at the new AO Friday 5:30am, Extinction Run, Belmont 5k in May

Prayer requests: Watts Up tests, Slim Shady

Myself took us out in prayer.

A Dirty Workout – 1/28/21 @ The GOAT

January 28, 2021 / / 0 Comments

Disclaimer

Pledge

Warm Up:           Imperial Walkers IC x 10.  Oh wait…. The weinke calls for Hillbilly Walkers

Hillbilly Walkers IC x 15

Moroccan Night Clubs IC x 25

I hear a train in the distance though the rest of the PAX didn’t hear it.  My hearing isn’t what it used to be, maybe I’m wrong, maybe not…… 5 Burpees.

Mosey to the corner of 8th Ave and Hampton Ct.

Dirty 11’s – Dying Cockroaches & Reverse LBC’s at the corner.  Two Burpees half way up Hampton Ct.  CDD’s & Jump Squats at the top of Hampton Ct.  Two Burpees half way down Hampton Ct.

Count off – 16 PAX present

Mosey to the bottom of the stairs on Front Street.  Is it time for Dirty Calves, nope, let’s climb a ladder instead.  I’ll give KUDO’s to Tesla for doing this at The Storm a while back.  I really liked it so here we go….

5 Burpees – run a lap around the buildings

5 Burpees and 10 Merkins – run a lap

5 Burpees, 10 Merkins and 15 Tiger Squats – run a lap

5 Burpees, 10 Merkins, 15 Tiger Squats and 20 Flutter Kicks – mosey back to the start.

Unfortunately we ran out of time and couldn’t do the rest of the ladder climb.  I guess I’ll save it for another day.  Below is what I wanted to add.

25 LBC’s – run a lap

30 Backward Lunges – run a lap

35 Overhead Claps – run a lap

40 Peter Parkers – run a lap (Count both legs)

45 Squats – run a lap

Run it backwards as time permits

When we got back to the flag, Clampett and Pillager were climbing up to the next rung.  Some of us had time for 5 more Burpees.

TIME

 

Announcements:

P200 and P70 training

Extinction Run on 2/13/21.  BOS sent out a Pre-Blast with a link to sign up.

Mortimer training

 

Prayer Requests:

Cougars Grandmother

Nutria’s M – Happy Birthday

Double Trouble – Covid and infection

Tick Tock

Thanks for allowing me to lead this morning gentlemen.

Dirt

Past Workouts

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