F3 Gastonia

Fitness, Fellowship, Faith

Day: March 5, 2021

3/5/21 Tequila Sunrise Merkins & Long Jumps

March 5, 2021 / / 0 Comments

It was a beautiful start to the day in Belmont as 12 HIM assembled at Belmont Central to experience this mornings Tequila Sunrise.

Warm up:

20 Side Straddle Hop – IC

20 Gravel Pickers – IC

20 Imperial Walkers – IC

10 Merkins – IC

10 Plank Jacks – IC

10 Merkins – IC

10 Mountain Climbers – IC

Right Foot to Right Hand…Right Hand Up for 10 Nolan Ryans – IC

Left Foot to Left Hand…Left Hand Up for 10 Nolan Ryans – IC

Recover & Mosey to the bottom of the “half pipe” at the park.

Split the group 6 vs 6 for three rounds of 10 each Squats / Merkins / Flutters.

Squats on top of one hill Merkins at the base and Flutters on top of the other hill.

Makes 30 each at top and 60 Merkins at bottom.

Round two change to Monkey Humpers and LBCs at top, Keep the Merkins in the middle.

There is 60 more Merkins.  Audible to skip round three and begin our mosey back to BC.

Mosey made a planned stop at the tennis courts for some Bear Crab Merkin Crawls.

Movement from sideline across four courts.

Bear Crawl #1  + 10 Merkins between courts 1&2

Crab Walk #2 + 10 Merkins between courts 2&3

Bear Crawl #3 + 10 Merkins between courts 3&4

Crab or Bear #4 +10 Merkins past court 4

Lunge Walk back across all four courts and mosey back to BC.

As I grabbed my phone from my car the Pax broke out into a long jump challenge sparked by a JUMP line painted on the ground.  From what YHC saw it looked like Clampett went home the leader for now with Nutria hot on his heels.  To be continued…  Circle up for a quick Mary.  Tesla called out Pretzel Crunches and Tiger shared some 15 & 45 degree leg lifts however the name is one YHC can’t remember.

That was 200 Merkins in case you lost count.

Announcements:  Strides of March 3/6.  Go even if you aren’t signed up.  Run with someone near your pace.  Mortimer & P200/ P70 races 3/20.  PT Test moving to April.  More to come – Stay Tuned!

Prayer Requests: Big Pappy’s family – Son’s surgery.  Breaker’s Family – Step Dad injured knee.  James Goudelock & Family – Cancer treatment.  Joey Denton – Car Accident.

Service Project

March 5, 2021 / / 1 Comment

HIM-High Impact Man, Invigorate male community leadership. How is this coming through the PAX of F3 Gastonia? Not sure? Well I’ve got an opportunity for you. As a part of our monthly service projects, yes I said a part because we will continue to have others, we are going to start a year long one. We will begin collecting items each month starting in March and going through October to be handed out in November. I will send out the info of what items we will collect each month and at the end we will get together and bag these items up into kits then hit the streets ruck style to hand them out to the needy. Some of you may have seen this before or been involved in something like it. We will bag them in reusable gallon bags. The items will include perishable and nonperishable items along with a note of hope/encouragement, bible verse,  and maybe even a picture drawn by your 2.0 to help cheer someone up. There will be two items to collect each month. I ask that you get the same number of each item to help keep the bags balanced out as much as possible. These items can be given to Freight, Broke, and Sargento. Items to collect in March are reusable water bottles(something with a lid)  and socks.

 

Thank you for your impact,

Freight

No Canoe

March 5, 2021 / / 0 Comments

Crisp, cool morning Downtown for 11 strong Pax. Several questions about a Canoe or Slaw not being there. Sad Clown Syndrome is a real thing people!

Warmup: SSH, Cotton Pickers, Hillbillies, All x 15 IC, 5 burpees OYO
Pledge
Short mosey to the west side of the Pavilion where the blocks were waiting. Partner up and each group needs only one block for a Dora 1234 and yes a 4. We brought the blocks back to the nice, well-lit brick area to start our work.
100 Tricep Extensions
200 Squat Thrusters
300 Chest Presses on your 6
400 Curls
Lap around parking lot while partner performs exercises, then switch.
This was a tough one to get through. The team of Wichita/Wirenut made quick work of it and even helped some of us who were slower through the reps.
Run to the top of the parking deck taking the ramps and circle up for 30 LBC’s in cadence called by Haze, 30 Flutter Kicks IC called by Gastone. 5 more burpees OYO.
Back to the flag as time was close.

I read a few quotes from David Goggins who wrote a book called Can’t Hurt Me in which he makes a pretty convincing case that the body will do a lot more if we can learn to control our minds. I removed the foul language used in most of his quotes.

“I don’t stop when I’m tired, I stop when I’m done.”

“If you choose to do something, attack it.”

“The only thing more contagious than a good attitude is a bad one.”

“Only you can master your mind, which is what it takes to live a bold life filled with accomplishments most people consider beyond their capability.”

“You have to build callouses on your brain just like how you build callouses on your hands. CALLOUS YOUR MIND through pain and suffering.” (This is the one Freight likes to throw at me when I’m whining about something.)

Announcements: Strides of March, Saturday March 6th at 6:30 am.
Ball Joint VQ Tuesday, March 9th at Folsom. He has been getting after it since he joined us.
P200 and Mortimer Relays March 19th and 20th. I encourage the Pax to sign up for a relay as they are great fun.
New AO Option in Dallas at Cloninger Park at 7:00 am on March 27th.
PT Test in April
We had the Best February attendance in the history of F3 Gastonia so keep posting and EHing the sad clowns out there! There are so many guys who don’t even know how badly they need F3!

Prayer Requests: Big Pappy’s son having surgery this morning, Turtleman’s hip, Dr. Ellis Fisher, Huffstetler Family, Sister Act’s family, EZ’s friend who broke his upper arm, James Goudelock and others I may have forgot.

*NMM Thanks to all of the Pax who came out today. Blocks are always tough but I need them. I probably should’ve brought a Sparky block for Wichita and Wirenut as they made the 24 lb. block look like it was one of those fake, foam blocks. I usually like some rest days before a longer run event but SA reminded me Wednesday that I had the Q Friday so that made me think of the Goggins/Freight quote to “Callous the Mind”! I got called out by Wirenut, deservedly so, on a half-hearted effort on the squat portion of the Thrusters as I was trying to save my legs a little. Great to see Stinky Bird again and his calves. Watts Up’s shoulder must be better after he did all that work this morning. Haze’s outfit wasn’t too colorful today, just some red and black. I got to the flag around 5:28 and I could see Gastone was getting ready to take over if I had been any later. Wichita and I talked about how after every workout, we are always glad we went. Don’t let the fartsack win!

Feel the Burn

March 5, 2021 / / 0 Comments

 

 

Mosey to Field:

  1. Heel to Toe walk – Nur Toe Heel
  2. Heel Walk – Nur Toe Walk
  3. Toe Walk – Nur Heel Walk
  4. Walking High Knee – Nur Walk
  5. High Knee – Nur
  6. Flat Back Bear Crawl – Nur
  7. Slow Carioca – Switch sides
  8. Squat Hops ½ Way – Nur
  9. Downward Dog Bear Crawl – Nur

Go to Hill:

  1. Nur up – Bear Crawl Down- Nur up – Crab Walk Down x 3

Go to Curb:

  1. Patrick Step up x 10 ea leg
  2. Peterson Step up x 10 ea leg

Go to Bench:

  1. Tibialis Raises 
  2. Quad Stretch
  3. Pigeon take head to ankle

Go to Field:

  1. Wide Leg Stretch
  2. Side Stretch
  3. Split Squat x 5 ea leg
  4. Split Squat Stretch
  5. Fire Hydrants
  6. Stretching

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