F3 Gastonia

Fitness, Fellowship, Faith

Day: May 13, 2021

Turd Shack Tango

May 13, 2021 / / 0 Comments

Broke and Wojo EC. Good to see Snozzberry come to another YHC Q from the other side of Charlotte. Dang, we should of siphoned some of his gas, as he obviously has enough to spare.

It’s 530pm. All experienced PAX.  Let’s get this started.

Circle up. I’m an idiot. It’s just a suggestion. Don’t get hurt.

Warm up.

22 for the vets, 22 SSH, 22 MNC, 22 Dips, 22 LBC

Mosey to the closest turd shack. BB King. One burpee at corner, bear crawl to next corner, two burpees, bear crawl to next corner, three burpees, you get the picture. End with five burpees at start. Plank for the six.

Wall sit air presses, dirty hookups, shoulder taps, donkey kicks, Mike Tysons, hip slappers, 10 reps all in cadence.

Reverse the BB King. Five burpees, bear crawl, count down to one.

Mosey to first light pole outside parking lot.

Rugby sprint. Run to first pole, do ten of the exercise listed on the sign, plank for six, run to second pole, exercise, so on and so forth, all five poles up to soccer field.

B.L.I.M.PS. 5 Big boys, 10 leg lifts, 15 Imperial walkers, 20 mountain climbers, 25 plank Jack’s, 30 SSH.  Reverse back down to 5 big boys.

Mosey over to light pole by fence. Suicide sprints, run to pole, do ten of the exercise listed on the sign, run back to start, run to second pole, exercise, yada, yada, yada.

Mosey back to flag. Duck-duck-goose burpee ring of fire. All pax plank, first pax burpee, run around ring, first and second pax burpee, second pax run around ring, second and third pax burpee, third runs, on and on until all pax finish. Two minute warning! Moroccan Night Clubs for one minute, finished with 22 for the vets!

Pledge.

Announcements

Goruck. Amoeba ruck.

Prayers.

Sister Act, Slim Shady dad, Big Pappy. If I didn’t mention someone, sorry.

Word.

Be the truth. Be a light. Be a light so bright with the truth that it drastically changes someone’s life. Like Saul’s on the road to Damascus when he was confronted with the truth. Tell people about Jesus. Be the good person in your circle.

Thanks for allowing me to Q.

 

 

 

 

 

Enough gas to make it to The GOAT (and maybe back home)

May 13, 2021 / / 0 Comments

6 PAX had enough gasoline in their vehicles this morning to make it to The GOAT. I assume that each had enough gas to get back home.

-WARM UP-

Alarm Clocks 10; 25 Side-Straddle Hops; 10 Burpees

-THE THANG-

Mosey to Fire Dept.

BLIMPS – Start at Fire Dept. 5/10/15/20/25/30 reps, with Hill Sprints in between exercises up 9th St to Doffers, AYGT3 (All You Got, To The Top)

Bataan Death March – Very similar to an Indian Run, but the last guy in line drops for 5 burpees then runs hard to catch up with the group. Repeato, until everyone has had their fun. We headed down Front St to 10th street, returning on 8th St.

Indian Run back to Center St.

Double 11’s at the corner with Cramerton’s Clock (10 LBCs / 1 Merkins), Run to Doffer’s, then (10 Dips / 1 StepUp per leg), Run back to Clock

-COT-

PLEDGE

ANNOUNCEMENTS:
Amoeba Ruck – May 22nd
Bunker (Painlab-style) starting at Yank May 15
GrowRuck registration for Aug
Gasoline shouldn’t be put into plastic bags

PRAYERS:
Turtleman’s fight
Sister act’s daughter
Pillager’s Dad’s hip replacement
Praise for Job seekers that have found jobs
Current Job seekers
Safe travels for Pilgrim
Safe travels for Tesla
Pray for the SE with the gas situation

Name-O-Rama

Dirt took us out in prayer.

Name-O-Rama on Twitter

—-Bubba Sparxxx

Blue and Orange

May 13, 2021 / / 0 Comments

A solid crowd of 9 for a rainy Monday got in some bricks at the bank, a mosey around the block, and a Triple Nickel with burpees and… more burpees.  Here’s what I remember:

Blue and Orange were the colors of the day, as Roscoe and Clavin couldn’t have dressed any more alike in a solid blue shirt and solid orange shorts.  I’m sure John Elway would have been proud.

The Thang:

  • 10 x SSH (IC)
  • 10 x Don Quixote (IC)
  • 10 x Imperial Walkers (IC)
  • 10 x Mike Tysons (IC)

To the Footmobile for some bricks, as everyone took a pair.  Rain wasn’t in the plans, but as often happens, the Gloom scared it off.  What was some steady rain as I was getting ready quickly turned to a drizzle as the clock struck 5:30.  It wasn’t long after that the rains were gone altogether, but the AO was still soggy.  Luckily, the plans were simple enough they could be performed anywhere, so the bank would be our destination for a circuit of:

  • Right Arm Curls (2 bricks in 1 hand – 40 seconds)
  • Left Arm Curls (2 bricks in 1 hand – 40 seconds)
  • Right Arm Rows (2 bricks in 1 hand – 40 seconds)
  • Left Arm Rows (2 bricks in 1 hand – 40 seconds)
  • Crunchy Frogs (1 brick in each hand – 40 seconds)
  • Flutter Kicks with hands back (1 brick in each hand – 40 seconds)

Timer was buried and YHC couldn’t get his phone unlocked with gloves on, so a quick

  • 20 x Merkins (OYO)

while we waited (YHC made them up later)

Next, we partnered up, but really missed on an opportunity to put the Twins together.  Dora was next with all exercises done with bricks:

  • 100 x Moroccan Night Clubs
  • 200 x Skullcrushers w/Six Inches
  • 300 x Overhead Presses w/People’s Chair

The partner running had to carry his bricks with him as he ran out the exit of the bank drive thru, and around the bank, back to the entrance.

Dora done, time for a run.  We left our bricks and took off out of the bank entrance, went down Old Neal Hawkins and around the Bank of America building, down to the corner of Union and Neal Hawkins, and back to our bricks for a 2nd circuit, just like the first:

  • Right Arm Curls (2 bricks in 1 hand – 40 seconds)
  • Left Arm Curls (2 bricks in 1 hand – 40 seconds)
  • Right Arm Rows (2 bricks in 1 hand – 40 seconds)
  • Left Arm Rows (2 bricks in 1 hand – 40 seconds)
  • Crunchy Frogs (1 brick in each hand – 40 seconds)
  • Flutter Kicks with hands back (1 brick in each hand – 40 seconds)

Before heading back to the flag, we knocked out:

  • 25 x Moroccan Night Clubs (IC)

Back at the flag, we neatly stacked the bricks back in the Footmobile, and gathered for what was next.  6:07, so we were right on schedule for Plan A, which was a Triple Nickel around Pelican’s, with the following exercises done on each side of the building:

  • Side 1: 5 x Burpees (OYO)
  • Side 2: 5 x Burpees (OYO)

Repeato 5 times, because it IS a Triple Nickel.  The suggestion was burpees, but YHC encouraged the PAX to pick their favorite exercise if they weren’t feeling burpees, so of course someone suggested 8-count Bodybuilders, and another PAX actually did it.  The Triple Nickel wrapped up beautifully at 6:15, and I think we all got what we paid for.

Announcements:

  • Memorial Day Murph @ 0700
  • Amoeba Ruck – May 22nd – Sign up with your team
  • New PainLab style AO @ The Yank – Starting this week
  • New Site Qs needed for Downtown and The Labyrinth

Prayer Requests:

  • Turtleman
  • Big Pappy & Family
  • Sister Act & Family
  • Slim Shady’s dad
  • Ava Gaddis
  • Joey Denton

A pleasure to lead as always.

Yabba Dabba Doo

239 beans

May 13, 2021 / / 0 Comments

So the other night ( late) I noticed a DM from Sledge-o-matic and upon opening noticed us request of my q presence at Diablo Sammich. I was a little puzzled at first as I have only been a handful of times in its inception and even led myself in a solo Q, but then I quickly thought that this should be a learning experience and enjoy the fact that I was called upon … so I gladly accepted.
Pledge
Told all this morning I was certainly not a professional and if any are mad or upset with me take that up with Sledge later ( or myself).
I only hope that I did a fair representation of the job.
We would begin with high knees IC x 5
Drop for plank ten count plank jacks and Mtn climbers IC x 5 each
Mosey towards Martha’s House pausing at gates for six …. Never mind all are present so plank …. Lower plank
Today we would mosey all around the park pausing periodically for nur twice, monkey humpers, dips and step ups at picnic shelter and dead hang and pull-ups … there was time even for crab walking and bear crawl ( sucked!) and I even tied to coax pax to gently broad jump across from curb to curb or lunge …. None would follow me to jump!?! Some of what I attempted today was to assess whether the pax was willing to follow some of this and perhaps modify and/or add/ subtract alternate exercises.
We would end with flutters ic x 20 and 20 lbcs OYO while someone reminded me that I had on an empty backpack ( this individual claimed to may have the frozen remains of a cat and/or dog
In his satchel.
Prayers for Turtleman and all Pax with family or other related issues
Amoeba ruck and other ruck training coming soon
Memorial Day Murph
The Bunker ( Whoopee wants to rename Archie)

Lastly I loved to mumble and other chatter throughout day. I also added to all present that last week before Labyrinth started Whoopee has asked Captain Stubing what he did for a living and just to open up to us ….. we should strive to do this with any pax we are not as familiar with ….. retention and attendance would be higher as it would show a level of care and interest in each to the other.

Today also was a non PC day esp for bad dad jokes most notably from Whoopee ( any surprise there?)
Why are there only 239 beans in an Irish stew ? Using an Irish accent ….” Because one more would be Too Farty!”

Are you at the end of your rope?

May 13, 2021 / / 0 Comments

9 HIM’s show to know and grow this chilly morning at Folsom.

Warm Up:

5 gravel pickers (IC)

5 burpees

The Thang:

Mosey to flag at entrance stopping at each light pole to get

1 burpee, 5 merkins, 10 LBC’s

pledge at flag

Mosey to first parking lot for a little 4 corners escalator style:

1st corner: 10 burpees

2nd corner: 10 burpees, 20 hand release merkins

3rd corner: 10 burpees, 20 hand release merkins, 30 Shoulder taps

4th corner: 10 burpees, 20 hand release merkins, 30 shoulder taps, 40 merkins

Mosey to back parking lot to the left near ballfields for more 4 corners escalators:

1st corner: 20 flutters

2nd corner: 20 flutters, 30 LBC’s

3rd corner: 20 flutters, 30 LBC’s, 40 Freddie Mercury’s

4th corner: 20 flutters, 30 LBC’s, 40 Freddie Mercury’s, 50 Big Boys

Mosey to bottom parking lot near the shelter taking back trail for more 4 corner escalators:

1st corner: 30 merkins

2nd corner: 30 merkins, 40 squats

3rd corner: 30 merkins, 40 squats, 50 arm press overhead

4th corner: 30 merkins, 40 squats, 50 arm press overhead, 60 CDD’s

Mosey back to the parking lot at tennis courts for:

20 mountain climbers (called by Wirenut)

22 merkins for the Vets (called by Handcuff)

3 rounds of picking cherries, dropping cherries and over head claps (called by YHC)

COT

We discussed “The End of the Rope”

I want you to think about you life. Think about it for just a moment, take your time and think about the moments of life that have shaped you the most. How many of those times, the decisions that shaped you the most, came when you were at the end of your Rope? What happened, did you cry out to God? That’s what happens often times when we find ourselves without any other possibility. This is what normally happens, when we come to the point of admitting our life is unmanageable. When we have exhausted all of our other possibilities we cry out. This is not a bad place to be, it’s uncomfortable yes – but bad no.

When we’re on the top of the world, when the system seems to work for us, when we have everything under control, what is there for God to do? Have you truly ever thought of crying out to God when everything is going great?

Often times, I’ve been guilty of saying, “God doesn’t give you more that you can handle.” Nothing is further from the truth. If that were true, why would anyone need God? That’s it – now you’re getting where I’m going with this. You see, when everything falls apart, we remember the One who can put it all together because there are things that simply go beyond our abilities. And we cry out to Him. That cry, truly is humanity admitting that we can’t do this on our own. And, it’s precisely the first step in redemption. It’s the beginning of becoming liberated from the power of canceled sin. Remember Jesus beat sin and death and hell and the grave – we today though can live bound to the power of canceled sin.

Proverbs 3:1-6 says, “My son, do not forget my teaching, but keep my commands in your heart, for they will prolong your life many years and bring you peace and prosperity. Let love and faithfulness never leave you; bind them around your neck, write them on the tablet of your heart. Then you will win favor and a good name in the sight of God and man. Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will direct your paths. That’s it – it’s that simple, trust in God.

I shared when I was at the end of my rope and then gave each of the guys there something very special to me and made a commitment to them.

Prayer Request:

Sister Act’s daughter

Big Pappy’s mom

Kids taking the EOC, EOG

Past Workouts

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