F3 Gastonia

Fitness, Fellowship, Faith

Day: April 19, 2021

Birthday Bonanza

April 19, 2021 / / 0 Comments

There were 11 HIM who showed in the gloom at Martha’s House this morning. No disrespect but apparently I’m an old curmudgeon and it’ll always be Martha’s to me. Memories. Here’s what happened…

Disclaimer

Warmup – Goofballs, Don Quixote’s, R over L

Pledge of Allegiance

Mosey to the center part of the baseball fields for The Thang

Birthday Number Thing

In recognition of my 2.0 Queso’s 16th birthday yesterday and my 2.2 Allie’s birthday tomorrow, I decided to do some stuff with their birthdates.

Karaoke out the left spoke and at the end do 18 merkins (Queso’s birth day is the 18th). Plank for the 6 then do 3 burpees (I have 3 kids).

Nur up the middle spoke and do 20 squats (Allie’s birthdate is the 20th). Plank for the 6 and the do 3 burpees.

Karaoke out the other spoke and do 24 LBSs (Feta’s birthdate is the 24th). Plank for the 6 then bear crawl around the middle building.

Repeato this 3 times. Bonus time was when we got to reminisce about the classic 80’s cartoon “Pole Position” AND single the unforgetable theme song. Good times! There were a couple lessons during this Thang.

  1. Don’t get so excited that you try to “thread the needle” between PAX when you’re karaokeing. This will almost never end well, just like today. Luckily, the only casualty was the temporary loss of a shoe.
  2. When everyone is going to the end point of a section to do an exercise, don’t be the guy who stops really short and makes everyone jump over or fall on top of them. Go a little further and help your brother out that way.

Mosey up the middle spoke for the next routine – 12’s

We made it 12’s instead of 11’s because dear Allie turns 12 tomorrow and, well, I’m Sargento. At one end do 11 V-Ups, at the other end do 1 WWI sit up. We made it about halfway before having to mosey back to the start due to time.

Thanks for letting me lead today men. Hope you enjoyed the push!

Announcements – PT Test this Saturday

Prayer Request – GSM, Turtleman, Folgers travelling this week, Roscoe’s father in law, JJ’s mom had hip surgery today, Mt. Holly teenage who passed from cancer this week

Sargento out!

 

How to Get Good

April 19, 2021 / / 0 Comments

Great morning for some work, so we did.  YHC rucked with Hermie.  Roscoe, Breaker Breaker, Virus and Fountainhead ran.  Short Sale, Whoopee and Stroganoff joined us for Q Source.  Breaker mentioned he might have PR’d the Coconut Horse loop, so seems like it was quite the push.

In QSource today, we talked about Qing, and counting cadence, and how it never goes as smoothly as you want it the first time, but by the 100th or 1000th time, it becomes natural.  Like all things, it takes persistent work.  The difference between adequate and good comes from within.  It’s our job as men to keep pushing the rock and take the responsibility to make the leap from acceptable to good, and then from good to great.

We also discussed HTC, the counting method that we’ve all come to know and love.  Research for my 1st Q a while back had me stumble on this gem of a backblast from a QSchool held at Gashouse a while back. In it, CSpan elaborates on some of the important parts of Qing.  One that struck me was this:

“When a Q does not lead an exercise in cadence that would normally be done that way, he is giving away his authority to lead the Pax. He is implicitly telling the Pax that he not able to count in cadence or is not willing to learn.”

I’ve tried to make sure not to forget this in designing beatdowns.   Anyways, check out the backblast in the link above for more details on how to Q.

Announcements:

  • PT Test – this Saturday
  • Breaker Breaker will be rucking for 4 hours in Belmont on Wednesday evening.  Come join him for all or part if you’re so inclined.

Prayer Requests:

  • Turtleman
  • Breaker Breaker’s son & his wife
  • Montross, the 5K, and the family being helped
  • GSM Family
  • Lewis Family
  • Shook Family
  • Lesslie Family

Moleskin:

“I didn’t come this far to just come this far.”  Keep pushing the rock.  The work is never over.

Thankful to have the opportunity to lead today.

Yabba Dabba Doo

Just a little more effort than that!!

April 19, 2021 / / 0 Comments

Arriving early as always; I found 2 PAX star gazing. Explaining our plan; One PAX wanted some rest. NOT today! A little effort is to be used I explained. But it wasn’t received with enthusiasm. PAX slowly joining us and time up. Lets begin!

Warm up 15 IC

Goofball

Hillbillies

CDD

Nolan Ryan’s

LBC

Flutter Kicks

5 Burpees OYO

Mosey over to the parking lot by the Head.   Complete exercise then race uphill then bear crawl across and run back downhill and bear crawl back to start. Exercises are:

30Merkins

30 Squats

30  LBC

30 Flutters

30 CDD

30 Calf Raises

 

continue with some Route 66. Exercises are: 

Merkins

Skater squats

WW1

 

Now time  for 11’s. Mosey in-between exercises around the island. 

LBC and Flutter Kicks.

Time running out and energy low we completed 5 Burpees for Slaw and 5 for SA.

Good work.

HOOtie HOO, HOOtie HOO!!

April 19, 2021 / / 0 Comments

Hollywood 4/12/21

Warm up 15 IC

Goofball

Hillbillies

CDD

Nolan Ryan’s

LBC

Flutter Kicks

5 Burpees OYO

Mosey down the street to Atrium health doctors.  Complete exercise then bear crawl short sides of island and run the long sides. 

Exercises are:

30Merkins

30 Squats

30  LBC

30 Flutters

Mosey to parking lot behind South Main kitchen. Route 66. This where we heard the owl stalking us! 

Merkins

Skater squats

WW1

Mosey back to the start for 11’s

LBC and merkins

Time.

Back in the Saddle

April 19, 2021 / / 0 Comments

We had 9.  We ran around Mt Holly looking for a challenge.  We did some merkins, squats, hammers, six shooters, derkins, incline merkins, lunges, tiger squats, rocky balboas, step ups and ran nearly 2.75 miles.  Still had time to stretch.

 

Prayers

Hux Family of Mount Holly – Young person passed away over weekend as a result of sudden leukemia diagnosis.

GSM family

Dolph’s family

 

Announcements

PT Test this Saturday 04-24-2021 at Gashouse – 7:00 am – all AOs open

 

Don’t Gratify The Flesh

April 19, 2021 / / 0 Comments

“But I say, walk by the Spirit, and you will not gratify the desires of the flesh.”
‭‭Galatians‬ ‭5:16‬ ‭ESV‬‬

We discussed how our work as men should be done as we walk in the Spirit. Not gratifying our flesh with worldly desires or pleasures. Man’s work is to be glorifying to his Creator first and foremost and is also a means of sanctification. Our work like all the other relationships we have are ultimately not about us but about those we serve. So chose this day how you will walk/work… In the Spirit or gratifying the flesh the choice is yours!

Prayer Request: Sister Act’s daughter, his family and his knee. GSM and everyone involved in the tragedy. Students and teachers

Announcements: PT test this Saturday at Gas House 7 am

Thanks for lending an ear this morning men! And thanks for the opportunity to lead!

Wichita out and  on to the next one

Past Workouts

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