F3 Gastonia

Fitness, Fellowship, Faith

Day: May 20, 2021

The Bunker & The Yank – OH MY! 5.15.21

May 20, 2021 / / 0 Comments

It was a beautiful day to launch a new AO in Belmont!  Twenty of F3 Gastonia’s finest descended on Belmont and The Fighting Yank to checkout this new thing they heard about called The Bunker.   YHC and HIPAA had the plan.  The guys showed up and we were off from the normal launch point at Stowe Park.  No FNGs present so a brief disclaimer was given and we set off to checkout the The Bunker in the “pit” behind Sammy’s.

YHC took the warm up.

15 Side Straddle Hops / 15 Grass Pickers / Imperial Walkers / Moroccan Night Clubs & 10 Merkins – All IC

Stretch – Arms R &/L –  aka Grapevine stretch, then Legs – R over L,  L over R , feet together all reaching to your toes.

All warmed up, its time we launch!  HIPAA took charge of The Bunker and began working his magic on eight pax.  You might not run at The Bunker but you are going to sweat!  YHC took ten guys down the road for the The Yank workout.

It went something like this.  Indian run around the block out to Main street and up to Cherubs to the flower boxes.

10x Derkins / Step Ups / Dips.   20x Box Jumps / Incline Merkins / Monkey Humpers.  10x Derkins / Step Ups / Dips. 20x Box Jumps / Incline Merkins / Monkey Humpers.  10x Derkins / Step Ups / Dips.

Mosey around the block behind the barber shop.

Partner up for DORA.

Partner one runs length of parking lot.  Partner two begins workout.  100 American Hammers / 200 Plank Jacks / 300 LBCs / 400 Flutters with 5 Burpees mixed in for the train.

At this point I planned to return to The Bunker to take some pictures and hand off the Q to BubbaSparxxx.  I handed off the Q but did not return as planned.  Don’t ask…

BubbaSparxxx took us to find a hill behind the pit for some BLIMPS.   Exercise in cadence then sprint up the hill.

If my memory serves me…B=Box Cutters then up the hill.  L=Lunge then up the hill, I=Imperial Walkers then up the hill, M=Merkins then up the hill,  P=Pretzel Crunch,  S=Side Straddle Hops.

Thank you BubbaSparxx!

Return back to The Bunker crowd for the last five minutes of their workout, the pledge, announcement and prayers.

Great work guys!  Fun launch HIPAA!  Support HIPAA his crew and our new AO.  Bring out some new and old guys!

See you in the gloom!

BOS

There’s an extra hill that way

May 20, 2021 / / 0 Comments

Let’s be honest. YHC is tired from being on the computer for work all week. So we are going to do the highlights in bullet form. At least it’s getting done the same day.

  • Clavin noted that YHC getting there by 526 was early. That was truth.

  • Sargento was trying to place F3 stickers on cars. Pretty sure some of them were not F3 PAX. Debate later on proper sticker placement.

  • When the route was announced, an unamed PAX noted there was an extra hill that route. Yes. HTFU

  • Route to the Armory down Robinwood. OK, down to the Greenway. OK, Captain Obvious, the sign past the Greenway.

  • Passed a car going down Hoffman with no lights on. Genius material.

  • Strong work by all.

Announcements
Amoeba Ruck on Saturday. Not too late to sign up
New Belmont Sat morning AO – The Bunker
Site Q change at Gashouse this week #BYOA

Prayer Requests
Turtleman
Roscoe – Coworker returning after losing son
Roscoe’s 2.0 awarded Adam Kincaid scholarship
Clavin’s 2.0 new job

Prayer to take us out.

Until next time…

Dang – it’s hot.

May 20, 2021 / / 0 Comments

So… it was HOT.  It wasn’t dead off the summer but, being my first time at Midoriyama this year, it was hot.  As the PAX gathered in there some was some chatter.  As the clock struck 17:30 (as least on my watch and not Mayor’s swatch watch) we clocked in.

Disclaimer- I’m not a professional and I’m definitely an idiot.  I have some suggestions – take them or leave them.

Warmup: Toy Soldiers X 15IC and some front and back arm circles.

Let’s mosey to the… next parking lot.  Next exercise was the deconstructed burpees, picked in honor of Slaw becoming site Q.  YHC learned this exercise from him.  So, I thought I’d have him give the group a demo only to find out Slaw doesn’t remember how to do deconstructed burpees.  After a brief explanation we were off.  Once completed we took the short route to the turd shack to find a sign written for the PAX that can’t remember what you told them 49 seconds ago.  The exercises written were: 10 V-Ups, 20 lunges, 30 squats, 40 American hammers, 50 merkins, 60 hillbilly, 70 overhead claps, 80 Freddy Mercury, 90 flutter kicks and 100 Moroccan nightclubs.

YHC then had another sign.  Partner up for Dora 1,2,3,4,5.  We are doing the lazy (go figure, right) version.
100 monkey humpers.  P1 humps, P2 holds low hump.  Switch
200 Carolina Dry Docks. P1 docks, P2 planks. Switch
300 Mountain Climbers. P1 climbs, P2 holds plank again. Switch
400 calf raises. P1 raises, P2 stays in raised position. Switch.
500 LBCs. P1 crunches, P2 holds the crunch. Switch.

Pledge, 22 for the vets, 5-6 minutes of Mary and time was up.

COT
Announcements: Ruck this Saturday. Upcoming races.
Prayer requests: Turtleman, Tater Hole, Sister Act.

BOM (I have not posted in so long I didn’t know we were doing the BOM again. Awesome.). Broke closed us in prayer.

Philippians 4:13

Huckleberry

Laps around the $ wall

May 20, 2021 / / 0 Comments

Met up at snoballs and 4 pax headed to the ATM (aka the $ wall) for a speed/distance ruck around the Planet Fitness/Bellacinos building. The idea was to push the pace of the ruck and establish a baseline that could be used for comparison to another such event in the future.  No stops for merkins or squats or anything just go as fast as you can for 45 minutes.

Ended in COT and pledge!

Reminder about Bunker workout tomorrow.  Also not too late to join the Amoeba ruck.

Prayers for Sledge and Tube’s brother in law.

Good to have Whopper back as part of the PAX.  Good work today by all. Keep pushing the rock!

Past Workouts

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