F3 Gastonia

Fitness, Fellowship, Faith

Day: May 25, 2021

Play Ball!

May 25, 2021 / / 0 Comments

What better time of the year for some baseball, F3 Style

 

Warm-up

  • SSH
  • Don Qs
  • Grass Pickers
  • Merkins

The Thang:

Let’s mosey up Myrtle St hill. Stop at front of Belmont Middle for a few exercises

  • Step-ups
  • Derkins
  • Dips
  • Rocky Balboa’s

Continue mosey to Davis Park baseball field

Pax break up into 4 teams of 3-4 for a couple rounds of Field of Dreams

  • 1s start at First Base (1st cone) do AMRAP Squats until relieved.
  • 2s at Second Base (2nd cone) do AMRAP Merkins until relieved.
  • 3s at Third Base (3rd cone) do AMRAP LBC’s until relieved.
  • 4s at Home Plate (4th cone) will perform 15 Burpees then run to First, relieving the Pax there.

Rinse and repeat 2 rounds

 

F3 Baseball

Pax divided into four teams. Each team starts at its own base. Teams must complete a cumulative number of reps of different exercise at each base

 

  • 80 team merkins at first, karaoke to 2nd
  • 80 team squats at second, crab walk to 3rd
  • 80 team LBCs at 3rd, sprint home
  • 80 team mountain climbers at home, bear crawl to 1st

Each time a team passes the base it started on, it gets a point. Team with the most points after 25 minutes wins, however, all teams scored the same and we all received participation awards, ata boys!

Times up, now mosey back to shovel flag for COT

COT

Announcements:

  • Blood drive June 16th at Tech Worx in Belmont, 1:30pm – 6:30pm,
  • Amoeba Ruck, Saturday May 22nd,
  • Launch of The Bunker, Saturday, May 15th,
  • Shoe Drive

Prayer Requests:

  • Turtle Man
  • Tesla’s family trip to Wyoming
  • Slim Shady’s dad
  • Emory – Owner of Catawba River Antique Mall with cancer
  • Praise – YHC’s oldest son, Madman graduating from college.

YHC closed out in prayer.

Thank you all for allowing me to lead this morning. Hard work was done!

Breaker Breaker

Q’n for Pappy

May 25, 2021 / / 0 Comments

Big Pappy hit me up last week and asked if I could take the Q at the Bulldog this week.  I had only been there once at that point (unless you count convergence) and I knew they are not big on a lot of running so I brought a Folsom Block work out to the Bulldog.

No FNGs, so a simple disclaimer…i am not a professional, do what I say, or not, don’t die! (I did forget the Pledge right here…Q Fail)

Warmup :

Gravel pickers IC  x10,  Don Quixote ( as a stretch) x5 ish,  MNC IC x10, Imperial Walkers IC x10

The Thang:

This is the Basic work out that WireNut did at Folsom last week modified a little. Grab your coupon  7 reps of each exercise –single arm row (right then left), triceps extensions, curls, squats.  Repeat that circuit 7 times…I didn’t make that super clear at first and some Pax counted down from 7 down to 3 before we figured it out –Q Fail.   When we were done with the 7 we did  a slow mosey around the parking lot and did 25 Flutters IC to beak up the coupon work. Next same exercises but 6 reps 6 sets, slow mosey and 25 Hammers OYO.  5 reps 5 sets slow mosey and 50 LBC OYO.

At this point we had about 18 mins left … 10 merkins at on end of the parking lot, now grab  your coupon and rifle carry down to the other end of the lot, now 1 block press.  Ok raffle carry back for 9 merkins… Mumble Chatter erupted as the Pax started to get the idea that we were doing 11s ….Stupid Ass 11s as Clavin would call it!  We made it down to 6 and 5 and i called a Omaha with about 5 mins left we circled up for ring of fire.  1 Pax called a core exercise and bear crawled the circle.  LBCs, Flutters, Box cutters, Freddy mercury’s , Dying Cockroach’s, Crunchy Frogs got us finished up..   Time!

Announcements:

*Blood Drive June 16th

*F3 Dads –check slack for dates at your favorite AO

*2nd F Lunch @ Sammy’s in DALLAS @ noon this Thursday the 27th

*Murph @ the Sandlot Monday @ 7   all other AOs open

 

Prayer Request:

*Big Pappy and his family

*Sledge on IR (knee)

*Timeframes Coworker

 

YHC took us out in Prayer.

 

Was a Honor to lead today!

 

Ball Joint

Past Workouts

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