F3 Gastonia

Fitness, Fellowship, Faith

Month: March 2021 (Page 2 of 12)

To Stretch or Not to Stretch

March 30, 2021 / / 0 Comments

Great morning for a workout as 15 HIMS pushed themselves at the Storm!

Dirt always says YHC brings something new; I actually did have something new to interject into the warm-up. One of my goals is to remember to stretch before and after a run, so  I thought I would introduce one new stretch, the Gorilla Stretch. Get in gorilla position and slowly stretch up. Well, there seemed to be two camps of thought about this.

Pledge

Warm-Up:

SSH, Gorilla Stretch, Don Q’s

1st & 10

Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the very end. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint to the very end, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed.

Oblivious and Clampett are fast; SA is a beast; every pax pushed themselves! Buckeye loves to stretch and makes that known; SA doesn’t and makes that known..telling me to pay Buckeye no mind.

7 of Diamonds

At each of 4 corners:

Round 1– 7 4-count CDDs

Round 2-14 Big Boys

Round 3- 21 American Hammers

Round 4- 28 Plank Jacks

So, I caught flack for stopping at what are technically not “corners,” so I extended the actual routine. Watts Up tried to get technical with me about something that went right over my head. Buckeye wanted to talk stretch, SA doesn’t want to hear it.

Quarter Pounder

Sprint 25 yards-25 High Knees-NUR back to beginning

Sprint 50 yards-50 squats-NUR back

Sprint 75 yards–75 LBC NUR back

Sprint 100 yards-Flutters-NUR back

Lindsay’s- 30 DIPS/10 Step-Ups, 25/15, 20/20, 15/25

Buckeye was given the opportunity to lead a stretch but declined.

Word:

Jesus said to him, “I am the way, and the truth, and the life. No one comes to the Father except through me.

John 14:6 ESV

Salvation comes by faith alone, by grace alone, through Christ alone. It is a gift we don’t have to work for it.

“We can stand safely, securely, and confidently before God because of the work of another, namely Christ. ” Exalting Jesus in Philippians

Announcements:

Convergence-4/17 Bulldog (All other AO’s closed)

Freight collecting supplies

PT Test 4/24 Gashouse (All other AO’s open)

Prayer Requests:

Job situations

YHC took us out.

Name-o-rama (Buckeye wanted to change his name..to what, just give it a guess).

Thankful for you guys..good times!!

Seuss

Who Has the Q?

March 30, 2021 / / 0 Comments

YHC has never posted at The Bulldog since it first started a couple of years ago and one of the goals is this year is to get out to other AOs and actually Q at those AO’s. So, earlier this month, YHC looked for available Q spots at the Bulldog and found March 30th was open and was good timing as Mortimer 100 training was over.  Monday evening started developing the Wienke, laid out workout clothes, shoes, and kettlebell. Tuesday morning,  alarm goes off,  out of bed, change clothes, brush teeth, and out the door I go.

Pulled into parking and was the first person there at 5:22am. I am at the right location, Robinson Elementary, I, mean Bess  Elementary! About a minute later a couple cars started pulling in. A truck backs up to the benches, didn’t think nothing about it until YHC gets out of car and Les Nessman is putting his coupon back in his car, saying no need for coupons, Hermie has the coupons for the day. About that time, Timeframe walks up and YHC asked why no coupons, I brought mine and the weinke has us doing kettlebell work.  Well  as it turns out, Hermie actually has Q next week and was so excited about his Q, he was ready to go for it today. That is PREPAREDNESS!

Now that we figured out who the Q is going to be, let’s get to work!

Disclaimer

Warm-up

  • Don Qs
  • Imperial Walkers
  • Grass Pickers
  • Moroccan Knightclubs
  • Stretches
  • 10 burpees oyo

The Thang:

  • 50 SSH I/c
  • 40 Squats
  • 30 walking lunches
  • 20 Flutter Kicks
  • 10 merkins

Rinse and repeat 2x

Kettlebell Work

  • 20 kB swings
  • 12 kB o/h presses
  • 15 high pulls
  • kB curls, 21
  • 10 kB upright rows, ea arm
  • 15 mountain climbers
  • 20 squats
  • 10 jump squats

Rinse and repeat x 3

KB pulls l/r side x 10ea

5 Burpees

The Pledge:

COT

Announcements – Convergence 4/17 @ Bulldog;  4/24 PT @ Gashouse; Hermie has Q next week

Prayer Request – Timeframe’s son, PAX looking for jobs

Word of the Day – “God works in different ways, but it is the same God who does the work in all of us.” 1 Corinthians 12:6

Great work men, thanks for allow me to lead you this morning!

Breaker Breaker

 

Double Down Thursday, The Deuce

March 30, 2021 / / 0 Comments

It was YHCs second Q of the day, but first Q at Midoriyama. After the pledge and a short w/u, it was time to do some work with a mosey to  the fields. At each light pole on the right, Pax did a merkin and squat, adding one rep at each stop. Moseyed the long way round to the dog poop hill for a triple nickel, big boys at the bottom (feet pointing uphill), bear crawl to the top, heels to heaven at the top (feet pointing downhill), crab walk to the bottom, rinse and repeat 5 times.

Plenty of time remaining, so a 4 corner escalator was in store. 5 burpees at corner 1, mosey to corner 2 for 5 burpees and 10 diamond merkins, corner 3 added 20 squats, and corner 4 added 40 lbcs. Return the other way, back down the escalator.

Mosey back to the flag, with merkins/squats at the light poles.

COT, shout out to Dirt for joining YHC in the double down, YHC took us out.

It was an honor to lead, Orangeman

Double Down Thursday

March 30, 2021 / / 0 Comments

After posting for Dirt’s first Q at Midoriyama, YHC was called out to make his debut at the mountain. Obliging the Site Q, a date was set, 3/11, setting up a double down Q since YHC had secured The Goat for the same day back in February. Both were HCs, so nothing else to do but show up and do it.

First the Goat… after the pledge and a short w/u, and a short mosey behind the buildings, time for a little tour de Cramerton. Divided the pax into to two groups. Group A would perform a series of exercises, 10 reps each, while Group B would take a mosey and perform a different set of exercises, 5 reps each. The groups switched when Group B returned. Rinse and repeat 2 more times, each mosey longer than the previous.

With time remaining, mosey to the grassy hill for some 11s. YHC called time and headed back to the flag.

COT, Nutria took us out.

It was an honor to lead, Orangeman

Folsom 3/30 “Blown Fuse”

March 30, 2021 / / 0 Comments

It was a cool morning at Folsom with 13 PAX ready to get after it.

Warm up:

10 gravel pickers IC

that’s it

The Thang: 

-Mosey to amphitheater 11s

1 burpee

bear crawl to the top

10 hand release merkins

run back to the bottom

-run to the big parking lot

triple nickel

5  mike Tyson’s

10 little Gumby in the woods

15 big boys

for 5 rounds

use the three poles

-partner work

100 lbc

200 big boys

300 overhead presses

to the second light pole and back each time

-mosey to the parking lot

shared some scripture Romans:5 1-5

 

Announcements

LMS 5k April

Convergence at Bulldog April 17th

mens retreat snowbird September 24th-27th

 

Prayer Request

reunite family with church and God

Ballard family

Open heart surgery Beetle Bailey’s dad

Stogie’s dad

SA’s family

Big Pappy

Westside’s family

Family struggling with addiction Hacksaw has talked to

 

Gastonimer 100

March 29, 2021 / / 0 Comments

In case you didn’t hear, the Mortimer 100 was nine days ago. That’s the 100 mile relay between Hickory and Boone. And the fact that it’s no where near 100 miles from Hickory to Boone is not the strangest things about that race. For all the shenanigans of that adventure read that BB when it comes out. YHC was inspired to bring the Mortimer spirit down to the southern end of the F321 corridor.

After a quick recon mission, I rolled up on some runners getting in some EC. They later put the invitation out to join them every Monday at 0500 for some EC.

A good crowed began to gather on a chilly Monday morning. 0530, let’s go.

The Pledge, followed by a brief disclaimer.

Warm-up
SSH x 15
Merkins x 15
LBCs x 15

Let’s mosey. A quick detour through the abandoned bank parking lot to throw the PAX off and then off to our destination. I’d planned on stopping to collect everyone together, but the PAX stayed pretty close together for the mosey. After several comments about not knowing if they’d posted at The Pub, I decided to give them what they asked for and stop the mosey. Well what do you know, we are at the base of Gastone’s Hill. What are the odds?

Full of the Mortimer spirit, I told the PAX we didn’t have enough time to get in 100 miles or even 100 kilometers in the time we had so we’d have to settle for 100 count of exercises.

Here’s the thang:

Up the hill. Stop at each mailbox and perform ten of an exercise. One exercise. Ten at each mailbox. Easy enough? Stop after the 5th mailbox to plank for the 6. We would soon discover that the 5th mailbox was not exactly half-way up the hill. It wasn’t even a quarter-way up the hill.

Round 1 – Merkins

The 10th mailbox wasn’t all the way to the end of the street so some PAX continued doing the exercise at the 11th and even 12th mailbox. Hey, YvY.

Mosey to the bottom of the hill.

Round 2 – Squats – Plank after for the 6 after the 5th mailbox again.

Up to the top then mosey to the bottom of the hill.

Round 3 – Big Boy Sit-ups facing uphill – Plank 4 6 after 5.

Up to the top then mosey to the bottom of the hill.

On the way down, I was thinking of the exercise for round 4. I thought calf raises would be pretty terrible but I’ll put the choice out to the group. Without prompting or hesitation, Gastone blurted out, “Calf raises.” There you have it. It’s his hill and that’s what I’d been feeling so calf raises it is.

Round 4 – Calf Raises with a NUR up the hill (in honor of the “by any means necessary” strategy I used to make it up Pilot Ridge Rd and up to Howard’s Knob during the Mortimer) – Once again plank 4 6 after 5.

Up to the top then mosey to the bottom of the hill.

Time to mosey back.

Announcements
Convergence 4/17 @ Bulldog (WA Bess Elementary)
PT Test 4/24 @ Gashouse
Be on the lookout for the 1st F challenge in April – Pre-Blast coming soon
0500 EC at Sandlot on Mondays
New Dallas AO – Saturday morning 0700

Prayer Requests
CPAP and Dirt – job searches
Joey Denton
Turtleman
Big Pappy’s family
Sister Act’s family
Tube’s brother in law

Prayer to take us out.

It was truly an honor to lead such a fine group of men this morning. As always, I enjoyed the fellowship.

Until next time…

Crossroads at The Sword

March 29, 2021 / / 0 Comments

At the Sword,  we usually stay in line with the Q Source topics at Crossroads, but apply the Word to it.

Today was no different.

Matthew 19 13-15:

Then children were brought to him that he might lay his hands on them and pray. The disciples rebuked the people, but Jesus said, “Let the little children come to me and do not hinder them, for to such belongs the kingdom of heaven.”  And he laid his hands on them and went away.

 

Here are some opportunities to support those without a strong male role leader to help them.

Announcements

  • Convergence April17 – Bull Dog
  • PY Test April 24th – Gashouse

Prayers

  • Gumby’s Family
  •  Sister Act’s Family
  • Big Pappy’s Family
  • All Pax
  • Spoken and unspoken Prayer.

Shorties

March 29, 2021 / / 0 Comments

16 HIM’s got together put in a few miles and then discussed “Shorties”. It was a great conversation for all and it is amazing to be surrounded by so many HIMs learning and getting better in all 3 F’s

 

Here are some opportunities to support those without a strong male role leader to help them.

Announcements

  • Convergence April17 – Bull Dog
  • PY Test April 24th – Gashouse

Prayers

  • Gumby’s Family
  •  Sister Act’s Family
  • Big Pappy’s Family
  • All Pax
  • Spoken and unspoken Prayer.

 

 

Tequila Sunrise – March 26, 2021

March 29, 2021 / / 0 Comments

This was a great workout, but at the same time a Q failure on my part.   Unfortunately, I didn’t take into consideration injuries and we had one Pax drop out after the warm up because we ran off site to perform our first set of exercises. Maybe in the future we have a Pain Lab or Moderate Workout at some of the AO’s.

Warm Up
25 SSH (IC)
10 Moroccan Night Club (IC)
10 Hillbilly Walkers (IC)
10 Windmills (IC)

We then headed to Davis Park where we performed two sets of “Lindsays.” At the bottom of the hill we did 30 merkins and 10 plank jacks.  Next we ran up the hill and did 25 merkins and 15 plank jacks and so forth until it was 10 merkins and 30 plank jacks.  The second set of “Lindsays” was 30 jump squats and 10 mountain climbers.

After that we ran to the school and did four corners.

Station #1
Merkin x 25
Bobby Hurley x 25
Flutter Kicks x 25
Burbee x 5

Bear Crawl to Station #2

Station #2
Diamond Merkin x 25
Monkey Humpers x 25
American Hammer x 25
Burbee x 5

Dan Taylor to Station #3 (4 lunges then squat)

Station #3
Werkin x 25
Sumo Squats x 25
LBC x 25
Burbee x 5

Crab Walk to Station #4

Station #4
Incline Merkin x 25
Squat x 25
Shoulder Taps x 25
Burbee x 5

Sprint to Station #1

We then had a few minutes left so I took us to the benches at the front of the school where we did one set of 15 dips, 15 derkins, and 15 step ups (count each leg).

After a few minutes left we had some time for ab exercises where we did Freddy Mercuries, Six Shooters, and Flutter Kicks.

Prayers:
Buckeye’s sister and brother in law are going through in vitro fertilization.

CPAP is looking for a job.

Clampit’s wife is interviewing for jobs. She is a teacher.

Mt Hollywood – 3/29/21

March 29, 2021 / / 0 Comments

No FNGs so it was abbreviated disclaimer

Warm-up

  • Hillbillies x 20 I/C
  • Don Qs x 10 I/C
  • Toy Soldiers x 12 I/C
  • Moroccan Knight Clubs x 20 I/C
  • Burpees x 10 OYO

 

Mosey across street to elementary school for the Thang:

50 SSH

Lap around the parking lot

Core

  • 25 LBCs
  • 25 Freddy Mercury
  • 25 LBCs
  • 25 Freddy Mercury

50 SSH

Lap around parking lot

Legs and Arms

  • 25 squats with overhead presses
  • 25 side lunges right & left side = 1
  • 25 squats w/overhead presses
  • 25 side lunges right & left side = 1

50 SSH

Lap around parking lot

Chest

  • 25 merkins
  • 25 shoulder taps
  • 25 merkin
  • 25 shoulder taps

50 SSH

Lap around parking lot

Core

  • 25 American Hammer (I/c)
  • 25 flutter kicks (I/c)
  • 25 American Hammers
  • 25 Flutter Kicks

50 SSH

Mosey back to school

Quick round of Mary

  • 10 burpees
  • Slow low squats called by Bubba Sparks
  • Pistol shooters left & right side – Buckeye
  • Big Boy Situps – Pilgrim’s P

The Pledge:

COT:

Word of the Day; “Do not be overcome by evil, but overcome evil with good”  Romans 12:21

Announcements

  • Convergence on April 17th @ Bull Dog and PT on April 24th @ Gashouse
  • Growruck event in Myrtle Beach on April 30th – May 1st
  • Q’s needed at Mount Hollywood, The Goat, and Tequilla Sunrise

Prayer Request

  • Buckeye’s college roommate, his friend in Charlotte, and his sister
  • Orangeman’s M traveling home from California on Wednesday – traveling mercies
  • PAX looking for jobs

YHC closed us out with prayer

Great work to all these HIMs, it was work with some fun. Thank you for the opportunity to lead this morning!

 

Breaker Breaker

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