F3 Gastonia

Fitness, Fellowship, Faith

Month: March 2021 (Page 8 of 12)

Spa Day

March 14, 2021 / / 0 Comments

It was a great morning to attack daylight savings time and work out during that hour that was lost (or something).  Anyway, YHC arrived before 0600 to walk/run the Coconut.  I noticed Breaker’s car already there and knew I wasn’t alone.  I left on foot and eventually saw some ruckers ahead in the fifth mile.  Flintstone and Sweetheart were rucking and then I saw Breaker running solo backwards on the route to pick up Short Sale and Virus running the regular route.  Chili Cheeseburgers the night before the Coconut should be avoided apparently.

Tube showed up for Q-Source and Sweetheart left for early church.

We had a good discussion on Sad Clown Syndrome, Pogo 40, the Sifter and the Reacher.  Go hard or go home, but make sure you modify your routines so as not to get on IR.

We then had an impromptu discussion on marriage and learned Tube will be having a spa day with his M at the Grove Park.  Good job on 17 years of marriage!  The next time you see him, he will probably have those residual circles around his eyes from where the cucumbers were.

Short Sale has the Q-Source Q next Sunday as we continue with Freed to Lead.

Announcements:  Convergeance at the Bulldog (Bess Elementary) April 17 and PT test at the Gashouse on April 24th.

Prayers for Breaker’s step-father to get better and for all the Mortimer and P200 teams next weekend.

Roscoe

 

Homerun!

March 13, 2021 / / 0 Comments

So YHC announced as the pax gathered for COP “Breakfast time!” and we started our journey on the way to beatdown on a spectacular spring morning with 22 in attendance. Went like this:

COP:

SSH X 20

IW X 20

Cotton Pickers X 20

Grapevine stretches.

Mount climbers X 20

Bootcampers mosey up to the track and field for some six shooter action:

10 burpees – lap

20 Big boys – lap

30 merkins – lap

Move over to the tables for some core work:

Step ups (each leg)

Dips

Split squats

Dirkins

Repeat 10X, 15X, 20X

Return to the track to finish up six shooters.

40 squats – lap

50 squats – lap

60 SSH – lap

Nearing the 4th quarter!

Triple nickel on the hill down by the baseball field:

Bottom: HR merkins X 50

Top: plank jacks X 5

Repeat 5X

4th Quarter! bear Bryant said it best. Winning is not imperative,  but getting better in the 4th quarter is! So we decided to kick ass and get better with a new variation on Bear Crawl Slalom!

Assemble on the 1st base line. YHC at home plate. Start the slalom. We went all the way. All the bases.

Until YHC touched home plate. Home run. Parked it! Got. It. DONE!

Move up to the field again for some sprints and drops across the field.

Sprint halfway, drop and get back up. Repeat coming back. Do this 2X.

Mosey back to COT and pledge.

NMM:

This crew worked hard to today. They toughed a good one out. Proud of these boys! Great group here at the ‘House today,  really underrated and under appreciated. And I’ll take Union Diner any day! Never disappoints.

Great conversation at breakfast and a GREAT crowd! Love to see this keep going. I’ll help make it happen.

Honer and pleasure to lead today. I’ll be back!

Tesla

 

 

How do you like my t-shirt?

March 13, 2021 / / 1 Comment

Some people just never learn.  Or they do learn, and ask for more punishment.  A more fitting synopsis of Pain Lab you can’t ask for.

Big group, warm weather does that.  It’s that, or that it started to leak that i was making my post-COVID return and Q’ing the best AO in Gaston County.  Glad to see Tesla was leading Bootcamp, very good warm-up that was a true “warm-up”, not just a straight to execution thing.  Anyways, time to split, Pain Lab comes with me.

Circle up.  No FNG’s, so the basic disclaimer today is that I’ve lost my cardio as a result of illness, we’re going to find it today.  Don’t quit, do what I do, and we’ll perform an old fashioned Pain Lab.

The Thang:  I had 10 rounds planned, we got through 6.5 of them.  I underestimated the amount of burpee time today.  Each round consisted of 4 exercises (full body, legs, arms, abs).  One minute per exercise.  After each 1 minute exercise, 5 burpees.  So, we did this:

High-shelfs, Lunges, CDD’s, WWII’s – 20 Burpees

Taps, Side Lunge, Diamond Merks, Am. Hammers – 20 B’s

Star plank, Rear Lunge, Plank Rotators, Box cutters – 20 B’s

Get-Ups, Bridge Kicks, Pseudo Planche Merkins, Freddie Mercs – 20 B’s

Now…I think it was about here that someone, rhymes with DooDoo, made a crack about my Father’s Day Ultimate Warrior T-shirt.  I guess too much MAN was billowing out from it.  So, 10 Burpees just because.  In later rounds, a backwards ballcap wearing HIPAA did the same, so 10 more bonus Burpees.  Then another, so we wound up with 35 bonus burpees.  VooDoo would later state that these were for my benefit, to find my cardio.  Can’t disagree.  Other rounds:

Jab/cross, People’s Chair, Merkins, LBC – 20 B’s

Hook, Left calf raise, isometric squeeze, cruncy frogs – 20 B’s

Superman’s, Right calf…….10 burpees stop.

Meet up with Tesla and call it a day.  Good work on an incredibly pleasant morning.  I think my sweat was more than my out of breath-ness, but I certainly got what was needed with the burpees.  Pretty sure we got to 165 total burpees, and that’s a good way for a non-runner to get back in shape.

MOLESKIN – great crowd, good mumble chatter, and I think this was the right amount of physically taxing work.  Glad to be back amongst brothers who are trying to get better.  I really enjoyed that breakfast afterwards too.  Need to do more fellowship time.  I mean, I’ve had COVID, and up until then I did my civic duty by ensuring that the hospitals remained clear as long as possible, so time to socialize a bit more.  Everyone stay careful, you don’t want it, that I can promise you.  Again, appreciate everyone’s hard work.

Rudolph

Lindsay, Lindsay, Lindsay

March 12, 2021 / / 0 Comments

It was a great morning to be outside and 15 PAX took advantage and ended the work week with a Downtown workout. No FNG’s, short disclaimer, pledge and off we went to the parking deck.

 

Round 1

Lower level of the parking deck and on the wall for a round of Lindsay’s.

30 Wall Jumps/10 Mike Tyson’s, 25/15, 20,20, 15/25, 10/30

Up the stairs to the top level for some Core work:

25 Big Boys, 25 American Hammers, 25 Mountain Climbers, 25 LBC’s

Back down the stairs to the bottom level.

 

Round 2

Lindsay’s with Wall Jumps and Hip Slappers.

Same Core routine at top.

 

Round 3

Lindsay’s with Wall Jumps and Merkins.

Same Core routine at top.

 

Round 4

Lindsay’s with Wall Jumps and Werkins. (This was supposed to be HR Merkins, but the upper body was getting smoked at this point and YHC couldn’t Q it because he wasn’t sure he could do it)

Same Core routine at the top.

 

Mosey back down the ramps and to the Startex. Finished off with some Mary and 5 Burpee’s for the train.

 

COT/NMM

In order to keep from having soccer arms or chicken legs, you need a little balance in your workout and today we did 400 reps each of upper body, core and lower body exercises. We also need to maintain a balance in our lives in order to be the HIM that we are called to be. Too much focus on one aspect of your life will cause you to neglect others and no focus on certain aspects will cause you to continually fall short of where you need to be. Faith must come first, followed by family and then the rest. Keep it balanced.

 

Announcements

New AO in Dallas at Cloninger Park on March 27th at 7am

Freight collecting socks and reusable water bottles this month. Give to Freight, Broke or Sargento

Sargento taking donations for charity chosen by his Mortimer team

 

Prayer Request

CPAP and Dirt job search

SA and family

Plug In’s father passed

Joe Huffstetler

Turtleman surgery

Big Pappy’s son Elijah

 

YHC took us out.

I’m Broke

Beautiful morning for a Mosey

March 12, 2021 / / 0 Comments

Pledge:  No visible flag, turns out there’s one at McDonald’s.

Disclaimer:

The Thang:

Mosey to Martha’s (or Harris Teeter) and back

Announcements:

*New AO in Dallas at Cloninger Park, Saturdays 07:00 starting March 27.  Suggested names, Batflipper and Slacker.  New name will be tbd.

*Freight is collecting new items monthly to give to the community.  This month is socks and re-useable water bottles.

Prayers:

Sparky’s son

Guys/Pax on prayer channel

Buckeye’s roommate from school

Pax on unemployment

COT and Prayer:

Linus

What would SA Q?

March 11, 2021 / / 0 Comments

It’s been a while since I’ve had the Q at Folsom “ the greatest AO EVER”, I wanted to give a good workout, so I thought what would Sister Act do? As much as he gets on my nerves… he does give a good beat down! I brought blocks and had Hacksaw bring a few because you never know how many are gonna show, I’m glad he did because we needed them! Thanks Hacksaw!
It went like this!

Warm up

SSH 10ic, Monkey Humpers 10ic, merkins 10ic!

Grab a block and head to the tennis courts!

Nasty 11s – Blockees on one side, Burpees on the other! This was a crowd pleaser!

Dora with blocks

100 triceps

200 Thusters

300 Curls

With 5 minutes to spare, we circled up for some Iron Hulks to finish things off!
Good work men!

Announcements… there were some

Prayer requests- James G., our teachers and children, each other, community

I had a good time leading this morning! These men are Beasts! Way to push the Rock!

 

“Concentrica”

March 11, 2021 / / 0 Comments

It was a beautiful Tuesday at Midoriyama and the crowd was large.  It had been awhile since I had not only Q’ed but posted at Midoriyama.  If you are here to read about what the PAX did, sorry.  We all put in work!!  I’m here to discuss “Concentrica”….over the past couple of months I have started focusing on spending more time during the week with my M and daughter.  Most of you know that the M and I both are at work super early so I was only able to post in evenings on Tuesday and Thursday during the week.  I love F3 and I am so thankful for what it has done for me but I wanted to step back during the week and focus more on my family.  My king hasn’t slowed down, I just had to look at my priorities and adjust my schedule to put in work at different times and also allow my M to get her workout in too.  Before, I was selfish, just worried about myself, and wanted to post.  Now I am enjoying afternoon family walks, eating dinner as a family, etc.  but with this I rely heavily on my Whetstone and Shield Lock relationships.  We never know what life is going to bring you so we need to make sure that we have our priorities in order and don’t regret anything when the day is done.  I just wanted to share what’s going on in my life and make sure that each of us are focusing on the important things in our lives.

Thanks again for the opportunity to lead!!  It was awesome seeing each of you…until next time Pizza Man is OOOOUUUUUTTTTTT!!

 

Annoucements:

New AO – March 27th

PT Test – April

Low and Slow

March 11, 2021 / / 1 Comment

It’s cold and I’m still recovering from all the burpee beat downs these guys have been putting us through out here at Folsom this past week or so.

That being said I find myself at a crossroads. You see even though I’m tired and score we still gotta push that rock, so I’m going to go with a low impact and slow meaningful rep workout. So let’s get at it.

Warmup

20 SSH, 10 Gravel Pickers, 20 Moroccan Nightclubs all in cadence

Turn to the Shovel Flag
Say the Pledge

Circuit 1

1 round of working sets then 15 seconds rest

Round 1
Lunges 5 per leg

Round 2                                                                             Lunges 5 per leg, 10 Mike Tysons

Round 3                                                                          Lunges 5 per leg, 10 Mike Tysons,            Mountain 15 per leg

Round 4                                                                            Lunges 5 per leg, 10 Mike Tysons,             Mountain Climbers 15 per leg, 20 Squats

Round 5
Lunges 5 per leg, 10 Mike Tysons,            Mountain Climbers 15 per leg, 20 Squats,          25 LBC’s

Round 6
Lunges 5 per leg, 10 Mike Tysons,
Mountain Climbers 15 per leg, 20 Squats,                 25 LBC’s, 30 flutters

Head to The Play Ground

Circuit 2

3 rounds 45 sec. work 15 sec. rest

Pull-Ups, Dips, Mericans

Mosey up to the Tennis Courts

Circuit 3

Repeat Circuit 1 but add in a Full Court Sprint between each round.

Circuit 4

Core Finisher
1 min. plank
1min. 6inches
1min. Heels to Heaven

Head to the Flag for COT

Prayers for Big Pappy and his family, Wichita’s work family and their teammates family, Stogie’s family, Westside’s grandmother, James Goudelock and his family, and SA and his family

 

I’m going to finish by saying great job to those of you guys who ran in The Strides of March event today.  I’m hoping that this was the only reason that there were only 7 HIMS out here grinding it out this morning at Folsom.

Buttermilk at The Bobby

March 10, 2021 / / 0 Comments

YHC showed up ready to bring a little pain to the morning gloom on what was a great day to be out in the dirt on the field. Yes, it was a time for getting dirty! And that was what we got. Went like this:

Gather at midfield for the following:

COP:

SSH X 20

IW X20

Cotton pickers X 20

Grapevine Stretches

Mtn. Climbers X 20

Merkins X 10

Take a lap and gather at the goal line:

Run the following distance and do the following

HR Merkins           Jump Squats          Plank Jacks         Big boys

25 yd                     5                                      5                                   5                              5

50 Yd                 10                                     10                                10                            10

75 yd                  15                                     15                                15                            15

100 yd               20                                     20                                20                            20

Take another lap, and line up for 11s:

Dirkins on the bleacher seats X 10

American Hammers X 1 across the field

This got the crowd pretty gassed.

Back on the goal line for 50 yd suicides:

Set 1

Bear crawl X 25 yds. 10 LBCs

Burpee Broad jump to the 50. 10 lBCs

Set 2

Crabwalk to the 25, 10 lBCs

Lunge walk to the 50, 15 lBCs.

Back to the flag and a pledge.

NMM:

Awesome sunrise on a brilliant morning.  Could not have asked for a better day/morning.  Great push by the pax! We stayed up and at it. YHC likes to keep it simple and active. Works every time it’s tried.

Great push from our FNG, El Cat. So named as a born Bronco fan but now a sports Panther gear. Elway meets the Panthers! Look forward to this guy showing up on a regular basis.

Enjoyed the morning and the opportunity to lead and always do at The Bobby!

Tesla

 

“It didn’t look that far on Google Maps”

March 10, 2021 / / 0 Comments

“5:30, let’s mosey” is how the morning began.  YHC knew there was no time to spare with a warmup but paused in the traffic circle for a count-off and 5 burpees, 10 squats and 15 LBC’s before continuing our mosey around past the buses to the southeast corner of the building.  Where wall meets sidewalk is suitable terrain for “suspension merkins,” the first element of 11’s to be paired with big-boy situps all the way back at the traffic circle.  Suspension merkins are tough, but YHC underestimated the distance between exercises that made this set of 11’s last longer than anticipated (hence the title of this post).   It was after 6:05 when the second set of 11’s commenced with Dips at the school entrance and oblique crunches at the middle island of the parking lot.  Halfway through these 11’s it was time to head to COT.

Announcements:  New Dallas AO

Prayers:  Rebar health, Watts Up and Dirt job search

Leadership is a journey.  Privileged to share the journey with today’s PAX,

Nutria

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