F3 Gastonia

Fitness, Fellowship, Faith

Day: February 8, 2021

14 Him’s showed for PainLab. Only 13 returned with dignity.

February 8, 2021 / / 1 Comment

We began our PL all warmed up from Pockets 10 minute warmup, lol. It’s all good, some of us need it more than others. 

Met up around the Indian Eagle for some 50/10 sets. 50 seconds on /10 seconds rest

American Hammers, Reverse Merkins, Heels to Heaven, Reverse Crunches, Flutter Kicks, Baby Makers, Box Cutters, Burpees, CDD’s, lets mosey to the nature trail.

Crossed the bridge and set for the hill to bear crawl up to the top. Rudolph could hardly contain himself, he was so excited to get down on his hands and knees. We crawled to the top and regrouped at the benches. Its time to burn out the triceps with some dips. More bear crawls around the corner up and around the bathrooms. Next up, some Don Quijote’s and uh oh, Q pulls a muscle in his back. Yes, my DA must have had the wrong form 😒. From there I don’t remember. I’m still trippin that I hurt myself. I think we did some slow n low squats and mountain climbers. 

Next, we make our way backwards off the trail, up hill, in the snow, both ways. 

Returning to the circle to complete the mission. Q needed to take a break from the pain in my back so Voodoo stepped in to do some yoga stretching. Then Rudolph assisted with a few sets until I was able to take over and finish our circuit. Great showing by all men today. Everyone committed to return if El Toro will Q next Saturday.

Disclaimer: we will need to rename both FNG’s because we already have those names are taken 

OK, I’m a idiot. I repeat Clavin, I’m an idiot, lol.

2/5/21-Tequila Sunrise-I’m not Dirt, I’m MUD

February 8, 2021 / / 0 Comments

Warm Up

Seal Jacks IC x 25

Imperial Walkers IC x 20

Ski Jack IC x 15

 

Mosey to the corner of Park Drive and Ferrell Ave, while getting 50 Squats, 22 Merkins (at The American Legion Post) and 50 Flutter Kicks along the way.

Welcome to the Half Pipe.   Do 5 Jump Squats at one end, 5 Burpees in the dip (both ways) and 5 Diamond Merkins at the other end.  Rinse and repeat x3.  The last round we increased the count to 10 on the Squats and Diamond Merkins.

Mosey back to the tennis courts while getting in 50 flutter Kicks along the way.  Here is where I earned the name MUD.   As you know, it rained overnight and we even had some light rain while at the half pipe.  There was plenty of standing water on the tennis courts for us to soak up while doing Suicide LBC’s and Hello Dolly’s.  We did a total of 80 Hello Dolly’s and 160 LBC’s while running back and forth between the tennis courts.  There was plenty of mumble chatter, as we all got soaked and cold.  Everyone was glad that time was running out as I wanted to get in some hand release Merkins for the last round but I felt that we didn’t have ample time to complete the round.  Maybe we’ll get them in the next time gentlemen.  We did 50 more Squats while we headed back to the awning by the school to finish out with reverse grip (fingers down) inclined Merkins x 20, Dips x 20 and LBC’s for the final 30 seconds.

Time

 

Remember the Extinction Run on Saturday 2/13/21 at 9:00am at Primal Brewery.  See BOS and the pre-blast for details.

 

Prayer Requests:

Praise for Tesla’s son work landed a job in Raleigh

Double Troubles family

Tick Tock and family

 

It was great to lead these fine men on a cold and wet morning in Belmont.

Hungover? Nope food coma.

February 8, 2021 / / 0 Comments

Day after the Super Bowl we were feeling all the appetizers consumed but we pressed on. I thought about my second Q for about 3 weeks since my VQ and came up with the idea to stick together for most of the workout. At the Fighting Yank this past Saturday we talked about teams at Q Source and it fit perfectly. No FNG’s, I am not a professional so modify as needed I know I will. This is how it went.

Warmup: Toy Soldiers 15 IC, Overhead Press 15 IC, Imperial Walkers 15 IC

Pledge of allegiance

The Thang: 20 Seal Jacks IC, 20 Oblique Crunches each side IC, 20 Squats IC, 20 Goofballs IC, 20 Hand Release Merkins OYO. Run a lap around the parking lot

Rinse and repeat. Sets of 15, 10 & 5.

Plenty of time left so we worked our way back up to 20 reps.

Enough time left for some Mary: 10 burpees OYO, 20 American Hammers OYO, 30 Peter Parker’s OYO, 30 Flutters OYO, 10 Crunchy Frogs OYO, 10 Monkey Humpers OYO.

Announcements: 2-13-21 extinction run, sign up on the Pre Blast from BOS.

Prayer Request: PAX on IR, Rebar and Family, Gold Digger and family.

Yours truly took us out.

Thanks again for your for the opportunity to lead.

Gavel

Square SandLot

February 8, 2021 / / 0 Comments

Between a gender reveal for my niece (its a boy by the way) and some sporting event last night, YHC didn’t really have a bunch of time to develop a weinke.  Throw on top, EC starting a 0500, YHC decided the recently developed “prime” workout could be modified to bring some work to the SandLot.  Luckily only one member of the PAX was at Folsom and showed in the gloom for SandLot.  Sorry Flintstone!

EZ Rider announced the arrival of 0530.  8 including YHC were in attendance.  None were FNGs, so only a token disclaimer was mentioned.  But there was an almost Kotter – Stinky Bird !

We knocked out The Pledge of Allegiance before moving on to a WarmUp.

WarmUp:

2 Burpees
4 Cotton Pickers IC
10 MNCs IC (Was supposed to be 8)
12  Merkins IC (Was supposed to be 16)
Intended to do another exercise, but had so screwed-up the pattern, YHC just moved on.
Mosey around the corner to the intersection of Neal Hawkins and Riverwood Pkwy.

Main Event:

Mosey to 1st pole, perform 11 Merkins, Karaoke back beginning
Mosey to 2nd pole, perform 11 Merkins, Karaoke back to 1st pole
Continue until entrance to park.
Since there was limited room on this route, the burpees that were to be included after the Karaoke were all gathered up and completed at the entrance (5).

From here we continued on down the sidewalk.  YHC is sure the PAX thought the maintenance shack was the next destination.  But they would be wrong.  We moseyed until the sidewalk ran out and then went some more.  All the way to Riverwood Worship Center.  By all accounts (and research), this was a first time visit.  (Probably because of the lack of sidewalk to get there).

16 Squats
25 American Hammers
36 CDDs
49 Seal Jacks
Run the perimeter of the pavement.

Upon the return, Defib had picked up on the pattern and noted that squares get bigger than primes real quick.  Thus a little modifications were in order…

16 Calf Raises
25 Big Boys
36 Shoulder Taps (IC or 36 Taps for Each Shoulder)
49 Plank Jacks
Run the perimeter of the pavement. (Include the other parking lot)

But now its time to continue the squares…

49 Flutters IC
64 Air Presses
81 LBCs
100 Burpees (There are 8 Pax, so that 12.5 each)
Run the perimeter of the pavement. (Include the other parking lot)

One PAX names an exercise and runs a lap (show to know what the lap entailed) while remaining PAX perform said exercise AMRAP. This is followed by everyone running a lap.

Unlike at The Goat or Folsom, we started with the youngest in attendance and worked toward the elders of the group.  We made through all the non-respects before it was time to head back to the flag.

Announcements:

Extinction Run this Saturday @ Primal 0900.

Prayer Requests:

Nutria friend  – Victim of Hit & Run.
Stinky Bird – M is pregnant with #3!
Slack Prayer List

YHC took us out.

 

Sorry for the repeat on the beatdown and the backblast.  The two remaining Q’s I have this week will not be a repeats…

 

Watts Up Powering Down.

Its Prime @ Folsom

February 8, 2021 / / 0 Comments

During the EC ruck, Broke and PizzaMan tried to take out the Q by pushing YHC over and causing a twisted ankle.  Injured, but not out,  YHC pushed through the remaining ruck portion of the event and here is what we did to get Def Leppard warmed up for his WWC race..

23 had joined YHC by the time 0630 arrived.  Amongst them an unfamiliar face.

A FNG! (seems to happen whenever YHC visits Folsom).

This one EH’d by Hacksaw…but Hacksaw isn’t here…. sounds like someone owes payment.

Since there was a FNG, YHC covered the core principles, not sure if anything else was covered, but its Folsom, surely someone would guide him.

WarmUp:

1 Burpee
3 Cotton Pickers IC
5 MNCs IC
7 Merkins IC
11 SSH IC
Mosey to the entrance to the parking lot.

Gametime:

Run 2 light poles, perform 11 LBCs
Nur 1 light pole, perform 1 Burpee
Continue in this pattern until you get to the front of the park.
(Not sure if its good or bad there is such a long distance between one set of poles)

We knock out The Pledge of Allegiance and then meander over to the parking lot.

13 Squats
17 American Hammers
19 CDDs
23 Seal Jacks (IC  thanks to Montross)
Run a lap around the parking lot.

Somewhere in here, the PAX have figured out what my prime workout means and start to have discussions on the next number and what is prime.

29 Calf Raises
31 Big Boys
37 Shoulder Taps
41 Plank Jacks
Run a lap around the parking lot.

43 Flutters (Single Count)
47 Air Presses
53 second Plank (thanks Mayor)
59 Merkins (thanks Sister Act)
Run a lap around the parking lot.

Mosey to Y, we were up to 61, with 20 something PAX, so that 3 Burpees each.

Mosey a bit further for 67.  YHC doesn’t remember what was done for this (maybe SSH?).

Mosey to last parking lot on left before the softball fields.

One PAX names an exercise and runs a lap (show to know what the lap entailed) while remaining PAX perform said exercise AMRAP. This is followed by everyone running a lap.

Just like at The Goat, earlier in the week, we started with the most senior member of the PAX and worked our way toward youth.

We did not get through everyone before time was short and we headed back to the flag.

Def Leppard or maybe WireNut or maybe both called 22 for the Vets to finish us off.

Welcome to FNG, Pushrod (Chris Pasour).  Hope you continue to post.

Prayer Requests:

YHC did not record, nor recalls all the prayer requests, as there were many.  Luckily God knows them all both the ones we spoke of and the ones in our hearts.

YHC took us out.

Moleskin:

As I am not a resident of NOGA, I don’t regularly post Folsom/Sword/Prison Break/Crossroads.  But I tell you, its worth your time to venture North.  The men of NOGA are a good group of HIMs.  You should get to know them.  (Plus the Kitchen knows how to cook livermush!)

Until next time… (And write your backblasts)

SYITG

Watts Up Powering Down

BE READY!

February 8, 2021 / / 0 Comments

8 made it out for a time of fellowship in the word this morning! It was the first time I had the Q at the sword in probably a year so it felt good to be able to share the word with these guys this morning.

I took it to 1 Peter 3:15 and it says: But sanctify the Lord God in your hearts, and always be ready to give a defense to everyone who asks you a reason for the hope that is in you, with meekness and fear.

Let’s grow with the Lord and sow our hearts with Gods way and not our own! We need to know the word and be ready to answer to those that have questions about God and that may be lost and searching! At the same time we have to know the word to defend it and stand against the trials we face daily.

It says answer with meekness and fear meaning don’t be boastful or prideful in your response to those that are reaching out! Don’t think you have risen above Gods calling on your life. Be there for people and be humble in the process. You never know when your going to be on the other side of the fire!

Announcements

Extinction run this Saturday 9:00am Primal Brewery in Belmont

Prayer Request

SA and his family
Big Pappy

Stogies Dad

Sarlacc

Hacksaw

Westside grandmother

Thank you men for the opportunity to lead!

Round Up

Past Workouts

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