F3 Gastonia

Fitness, Fellowship, Faith

Month: March 2021 (Page 11 of 12)

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

Midoryiama 3/4/21

March 4, 2021 / / 0 Comments

12 regular PAX and one FNG showed up for a great time at Midoriyama on Thursday 3/4/21.  Here is how it went.

Warm Up:

Seal Jacks IC x 20

Hill Billy Walkers IC x 20

Mountain Man Poopers IC x 10

 

Mosey to the entrance of the parking lot and do 5 Eight Count Body Builders.

 

Mosey to the soccer fields stopping at each light pole on the right side of the road to do 5 Diamond Merkins.

 

I gave the PAX the choice of routine A or B.  The PAX choose B so we headed over to the hill by the dog park.  Hearing the mumble chatter along the way and knowing many of us have a long run Saturday, I decided to call an audible and stay on the back soccer field instead of the hill.

B. Suicide Ladder

A shuttle run with an exercise set after each return to the starting line. After each full shuttle run the exercise count goes up by five reps.  We ran from the sideline to the near edge of the center circle and back, to the far edge of the center circle and back.  Finally, to the other side line and back.

Flutter Kicks (count 1 leg) x 5, 10, 15

Merkins x 5, 10

I had a lot more planned, but this was beginning to take up too much time.  At this point we moved on to Flintstone 11’s which are 11’s with more than one exercise at each end.

A. Flintstone 11’s

Step Ups and Big Boy Sit Ups at one end & Jump Squats and Dying Cock Roaches at the other.

 

Triple Nickle

I didn’t plan this, so I asked three PAX for an exercise.  Wet Nutz choose Bear Crawl, Montross choose Burpees and Little Sweet choose Merkins.  We used these three exercises to do Triple Nickle at the end of the soccer field.

Almost time.  Mosey back to the flag doing 10 monkey Humpers at each light pole on the left side of the road.

 

Good work tonight gentlemen.

 

Announcements:

Strides of March is this Saturday March 6th.

The Mortimer and P200 are coming up quickly.

The PT test has been moved to April

 

Prayer Requests:

Big Pappy’s son is having surgery tomorrow

The Chalice

March 4, 2021 / / 0 Comments

14 men hammered down at Folsom this morning in the hunt for the folsom chalice.

Warm Up

10 Gravel Pickers IC

10 Hillbillies IC

10 Burpees

Mosey through the backside of the park on the trail looking for the folsom chalice and we stopped for 10 Burpees, 10 merkins. Got back on the trail through the woods using our headlamps to make it to the huge hill of Folsom.

5 burpees at the bottom run to the top for 5 Mike tysons and we done this for 3 rounds

while we waited on the 6 we hit up some Burpees and merkin to get the blood flowing.

Moseyed to the top of the park still looking for the chalice. We make it to the top of the park and I tell the guys  that the chalice is somewhere in this area. So we start at the top of the parking lot with 5 burpees, 5 mountain climbers and 5 squats. we do this 5 times with a lap in between each round.

During this SA found the chalice so he earned 10 burpees as the winner.

We get to the ground for so core and shoulders

10 CDD, 10 merkins, 5 diamond merkins, 5 wide arm merkins, 10 shoulder taps, 10 peter parker, 10 parker peters, 20 LBC, 20 flutters, 10 leg lifts, 10 v ups.

We headed back to the flag people were complaining so job well done!!

strides of march 6th

new AO march 27th at Cloninger park

Prayer Request

Stogie family

Big pappy family and son

A lot of others that need lifting up

 

Round Up

2 minutes Q

March 4, 2021 / / 0 Comments

I decided to modify the EMOM workout to be a E2MOM (Every 2 minutes on the minute).

SSH and Imperial walkers for warm up then short mosey to starting point

5 burpees, 10 squats, 15 any core exercise + Run a lap around building up the stairs or lap around other buildings. Start over every two minutes.

I wanted to complete 20 rounds. I think we ended up with 16 or so. Took a minute break in the middle. The men pushed very hard and impressed with performance.

Stretched, Pledge, Announcements, Prayer Requests, COT

Announcements: Strides of March this Saturday, PT test moved to April sometime

Prayer:

Watts Up – Interview today

Rebar – Just found out has congenital heart issue, tests next week

El Tigre’s brother prostate removal next week, prayers it goes smoothly

2 minutes Get it Done!

March 4, 2021 / / 0 Comments

I decided to modify the EMOM workout to be a E2MOM (Every 2 minutes on the minute).

SSH and Imperial walkers for warm up then get to it.

5 burpees, 10 squats, 15 any core exercise + Run a lap around the parking lot.

I wanted to complete 20 rounds. I think we ended up with 16 or so. Took a minute break in the middle. The men pushed very hard and impressed with performance.

Stretched, Pledge, Announcements, Prayer Requests, COT

Announcements: Strides of March this Saturday

Prayer: Freon’s Wife broke her wrist and knee cap roller skating going to get it checked out today

Bubba Sparxxx neighbor’s 2 month old had successful heart surgery

BLIMPS in the Woods

March 3, 2021 / / 0 Comments

A small group of 5 dedicated PAX (YHC included) started a pleasantly chilly day at the Ricky Bobby.  Was it the projected 50% chance of rain (which evaporated during the wee hours of the night) that kept the rest of the PAX in the fartsack?  Or was it YHC’s pledge from last Thursday’s backblast from the Goat to introduce the Sneaky Gorilla?  Whatever the reason, YHC led the PAX with a warmup of Seal Jacks and Toy Soldiers (10xIC each).  YHC then introduced and demonstrated the Sneaky Gorilla as described before modifying it to eliminate the 180-degree turn. Done properly, the Sneaky Gorilla requires a combination of strength, flexibility, and balance.  YHC called 5x each way IC (modified version).  Enough silliness, on to The Thang, but the Sneaky Gorilla will make a reappearance…

Mosey to the neighborhood for a classic BLIMPS escalator. At every 5th streetlight we progressed through BLIMPS in escalating fashion:
5th light = 5 Burpees

* Interrupt regular workout routine for Sneaky Gorillas past Sargento’s house. *

10th light = 5 Burpees plus 10 Lunges (total)
15th light = 5 Burpees, 10 Lunges, 15 Imperial walkers
and so on with 20 Merkins, 25 Plank jacks, and 30 Squats.

At this point, rinse and repeat but starting at 10 reps and subbing as follows for core focused BLIMPS:
10 Big Boys
15 LBC’s

* Interrupt regular workout routine for Sneaky Gorillas past Sargento’s house. *

20 “Imperial” flutter kicks (because who says flutter kicks can’t be Imperial?)
25 ‘Merican Hammers (because if Buckeye is creative even if he can’t spell)
30 Phreddy Mercurys

Unlike last Thursday at the Goat, today’s workout was well timed, ending with 1 minute of “toe shooters” courtesy of Buckeye. 

Pledge, announcements.

Prayers:  Queso’s shoulder

Honored and privileged to lead,
Nutria

Wirenut wants some credit

March 3, 2021 / / 0 Comments

10 HIM’s got some work in 9 stayed for the word.

Wirenut wants some credit for posting at a higher frequency. so we provided it to him.

Announcements:

  • Strides for March

Prayer Request

  • Sister Act and Family
  • Family of Wichita’s co worker

 

 

 

 

“The Army exists to bail out the Marines!”

March 3, 2021 / / 0 Comments

Sorry Oompa Loompa,,, those were not my words but Dirts as he affirmed much of what Folgers began the disclaimer with as he extolled the virtues of the Joe .
We were all told to follow proper form and many of the days exercises would be referred to as jumping jacks instead of SSH …. do as I say …. follow the leader ,,,, etc etc….oh …. and we were also given a preview of our route and exercises but also advised that should any one be foolish to pass the Q, you must be penitent or face the WRATH!!
Pledge
And away we go with …. the Squat 25 oyo

Then what was supposed to be 25 IC Imperial Walkers but rapidly fell apart as Heckle And Jeckle made a sudden appearance adding and subtracting numbers creating so much havoc that when Folgers suddenly stopped us …. all were quiet as the flames sprouting from his amazing mustache froze us all in place …. Medusa has nothing on this boys!! We were transfixed as Folgers asserted his authority bellowing that we will now perform 15 merkins as a fair and just punishment while he glared at all !!! We remained quiet ( as if).

Now off to the concession area in the park for some nourishment ….

there was ( softly playing ) music … too bad no Whoopee …. as Rush played and at some point I thought I heard Magnum PI ( probably still on the mustache kick) maybe it was Hill Street …. either way it was an 80s anthem  of some type …. could  not hear anything else as the crickets were louder than the accompana accompana accompana …… the music …

15 shoulder taps while BTTW ( too bad again … no Whoopsie ) 

20 IC Flutters ( strong showing from Watts Up as he redeems us and earns much accolades and laurels from our esteemed leader.

10 shoulder taps and more flutters I think 

now to the parking lot …. confusion sets in as there are several paths … several lots …. and the crowd spirals back down 

we assemble at the last light pole and are informed that we are doing 11s and the destination for the other end is the Last ( yes …. we would be informed multiple times as the pax grumble and grouse ) light pole and that we would be doing American Hammers . At this point several confused ( and hearing impaired individuals ask to the continued chagrin of today’s Q that the EXERCISE AT EACH END …. “ LET ME SPELL IT OUT FOR YOU …. A-M-E-R-I-C-A-N  H-A-M-M-E-R-S!!!!”

sheesh

 

the only better moment came when all thoroughly confused individuals again earn the Qs wrath by failing to stop at the last light that was “on” …. the last l one was dark and was NOT to be our destination!

with about 5 minutes to spare we wrap it up and head home during which Stinky Bird learns that there was to be an additional exercise if only time would have allowed ( or some would have played nice) and Stinky Bird tells Folgers to use it as a suppository ( I think he meant repository …. but Folgers was mercilous as he beat Stinky Bird repeatedly with a blade of grass.

channeling Indiana Jones. Captain Stubing was the only other wise pax to receive praise as he arrived back at start first and was in proper plank form having understood the penitent remark from earlier 

with a minute to spare. Asstone was given as punishment for his earlier transgressions the penalty of flutters IC x25 with arms held high …… and to hopefully earn back some praise we all joined him in this punishment as many felt complicit in today’s shenanigans 

announcements for Strides of March

prayers for Dirt job search, Big Pappys son and father, Stogies dad, Sister Acts daughter 

now, you may wonder why Clavin is writing this? Well, it would appear that I am easily manipulated by the Jedi ….. 

some, all, most or none of this may or may not be true …. all I know is that Folgers last words this morning were that he would make ALL who were not present pay dearly

lastly it should be noted that that this was a Most Excellent Q!

 

 

The Vulture

March 3, 2021 / / 0 Comments

14 HIMS  out for a rain-free run at Prison Break. Great work!

Announcements:

Strides of March is this Saturday

PT test March 27

Requests:

James Gudelock

Joey Denton

Gumby’s Mom

Big Pappy and family

Word:

1 Peter 2:24, ESV: “He himself bore our sins in his body on the tree, that we might die to sin and live to righteousness.

.. he poured out his soul to death and was numbered with the transgressors; yet he bore the sin of many, and makes intercession for the transgressors. Is 53:12

“He, who was always God, became what He was not, a human being. Christ humbled Himself voluntarily. We must humble ourselves, now, before Him. We, too, must choose humility. He went to the cross, taking our place.” Exalting Jesus in Philippians

YHC took us out.

Always an honor,

Seuss

 

 

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