F3 Gastonia

Fitness, Fellowship, Faith

Day: May 30, 2021

5/1/21 – The Fighting Yank – Lost Wienkie!

May 30, 2021 / / 0 Comments

Well, what do I expect after 30 days without writing the back blast?

This was my 3rd anniversary Q so it was a special day for me. After 3 years of regularly meeting everyone, I am a better man today than I was on April 30th, 2018. Thanks to everyone who has pushed me to run farther and to push more than I thought possible.

Nine PAX showed up to run 2.3 miles, stopping along the way for 10 merkins, 20 squats and 30 LBC’s.

We stopped at the point where North Central and Mainstreet meet for some wall sit marching and air presses. There was a dead black snake there that made Sargento gag! Way to hold it in bro.

We stopped in a parking lot for AB Ring of fire.

We stopped in front of the middle school for Figure Eights.

Mosey Back to The Fighting Yank!

Thanks for showing up men.

Dirt

 

 

Bunker Tabata

May 30, 2021 / / 0 Comments

We had 8 PAX hunker down in the bunker!  Anyone familiar with my PainLab workouts knows I bring my normal set of Athlean-X inspired tools.

Tabata Timer App:  https://play.google.com/store/apps/details?id=com.evgeniysharafan.tabatatimer&hl=en

6 Pack Promise App: https://play.google.com/store/apps/details?id=com.mi.AthleanX&hl=en_US

Athlean-X Youtube: https://www.youtube.com/user/JDCav24

After splitting from The Fighting Yank crowd, we we began our workout.  No FNG’s, but there were a few faces I hadn’t seen before that morning!  We began with a dynamic warmup and an ab circuit via the 6 pack promise app.  The exercises consisted of 7 rounds.  Each exercise in each round was 1 minute long with 30 seconds rest between rounds.

  • Rounds #1 and #2
    • Bench overs (for time, 60 seconds)
    • Tricep Extensions (kettlebell), 25 reps in 60 seconds
    • Single-leg high hip bucks – Switch at 30 second mark
    • Kettlebell 2-armed rows – 25-30 reps in 60 seconds
  • Rounds #3 and #4
    • Imperial Walkers (for time, 60 seconds)
    • Single-arm overhead press (kettlebell), 15-25 reps in 60 seconds
    • Hindu Squat Through (for time, 60 seconds)
    • Kettlebell bicep curls – 15-25 reps in 30 seconds each arm
  • Rounds #5 and #6
    • T-Squares (I didn’t know what else to call them.  T-Square showed me the video of the exercise).  They involve performing a halo in tandem with a reverse lung.  We did these for reps.  10 each side in 60 seconds.
    • Merkins (25-30) in 60 seconds
    • Prisoner Squats (20-25) in 60 seconds
    • Superman Pullups – 25 reps in 60 seconds
  • PT Prep Bonus Round
    • Ketllebell Swings – 60 seconds
    • Merkins -25 reps
    • Bodyweight Squats – 25 reps
    • LBCs – 60 seconds
    • Side Straddle Hops – 60 seconds

As the leaf turns

May 30, 2021 / / 0 Comments

10 at Crossroads this morning for some running. I chose the big loop around. The bat flippers including those on the 80/20 plan were already gone so 6 of us set out. As we went around the gate at the college SA decided to practice his JJ5K plan and tried shoving me in the woods. Despite this act of violence I turned the leaf right back over and forgave him.  Heading up the tower lane a skunk crossed our path so we slowed the pace to let it get by. All of a sudden SA grabs me and throws me between him and the skunk. Yet again I let it go and turn the leaf back over. This is the nature of our relationship. He constantly does things to try and antagonize me and I just keep turning the leaf, he flips, right back over. As we discussed at Q-Source this morning the best way to influence someone is by word and deed. I hope that someday my deeds will ignite a palpable desire for change in him.  I recognize he has to want it and I can’t make him change but I can influence him.

COT:

Announcements-“OUR” service project items, Murph on Monday, Bike ride at 7 on Monday from Ingles

Prayer Request-A lady from PM’s church who lost her baby, due to SA’s unruliness I didn’t here the others

3 seconds

May 30, 2021 / / 0 Comments

4 PAX posted at Old School on Saturday.  Some may have been scared away by my picture of blocks I posted on Slack.

Warmup: Nope

The Thang:

I converted some workouts from the Heavy Drop Training Boudin and I did a few months back to be done with blocks instead of rucks and sandbags. We did an upper body and most of a core workout.  This is how it went.

hand release merkins- 4 sets x 30seconds with 30s rest between each

curls-3 x 15 reps with 30s rest

Rollers(google ruck rollers)-4 x 10r ic w/90s rest

Bent row-3 x 15r with 60s rest

High pulls-4 x 15r with 60s rest

Merkins-2 x 2 minute rounds with 90s rest

Butterfly situps-3 x 30s with 30 s rest

4 ct Freddy Mercury’s-3 x 20r with 30s rest

4 ct back scratcher(block on your stomach)-3 x 10r with 30s rest

Block to toe lever(v-up holding your block in the air)-3 x 20r with 60 s rest

WW2 situp-2 x 2 minute rounds with 90s rest

COT:

Announcements-service project items, Murph on Monday, bike ride from ingles at 7 on Monday.

Prayer Request-Pappy and family, SA and family,

Moleskin:

Just looking to share some of the HDT with the guys this morning. Apparently Short Sale thought we would be going somewhere and had his watch on run or something because it only showed 3 seconds of work on Strava. If you are looking for something to change things up I highly recommend it. It’s a great 6 week training program with various options. I got faster and stronger over the course of the program. I went in looking for strength gains and ended up setting multiple run PR’s. Look up Cleveland area rucking crew and heavy drop training.

Conspiracy Theories at the Gashouse!

May 30, 2021 / / 0 Comments

On a Memorial Day Saturday with some early summer heat and humidity with a light pax at the AO YHC had a plan and it definitely involved being a little different. Which is a good thing! After 5 straight posts and a some pretty challenging work all week long YHC was a little spent today. Throw in the first roll of heat and humidity and it was a sluggish start – but it didn’t stay that way. Here’s what happened:

COP:

Arm stretch

SS – burpees X 5

Foot to had stretches

Grass pickers X 20

Bootcampers off with me to the track, painlabbers stay back.

Bootcamp work, six shooter variation.

10 burpees, lap

20 Big boys, lap

Over to the tables.

Dips, Stepups (each leg), Dirkins, inclined big boys

3 repeats, 10X, 15X, 20X.

Back to the track:

30 Werkins, lap

40 squats, lap

Down to the area next to the baseball field for “chop-chop burpees” Chop-chop is where you run in place then hit the ground on Q’s “down” call and do a burpee. Do 5X then run up the hill and back around. Repeat 4X.

Back to the track:

50 merkins , lap

60 SSH. Decided not to do the lap but come back to the COT. Except we decided to do the lap! Then mosey back.

On the way back we saw Clavin leaving out for work and we had no pain labbers present. so we made up the story about Clavin and the pain labbers. As only we could do. But we weren’t done!

Rugby sprint v2.0

Skip between islands, run back, walk back.

1st round: LBCs X 20, AHs X 20, Heels to Heaven X 20

Rinse and repeat above, hold plank for 2 minutes. Keep expanding on the Clavin story. Where minds can go! Ha Ha Ha!

Done and pledge as pain labbers return, squelching our story line via Clavin. It was fun while it lasted!

NMM:

Great work by a skelton crew today. Congrats to grads and parents. Been an interesting year to say the least. Now everyone is on to better things – we hope and pray. Not a 2nd F today, we need to work on that here. it’s usually pretty good. But again a holiday Saturday contributed. But let’s put the effort in here guys! YHC went over ot Fighting Yank’s 2nd F. 24 pax and at least half attended coffeteria/breakfast. We can do that here.

Enjoyed leading. Great group!

Tesla

 

 

Don’t forget leg day!

May 30, 2021 / / 0 Comments

I am working on changing things up real soon here because I’m too predictable. I enjoy focusing on my core and low back, so that’s why this style workout works for me. Let’s start with some warm ups:

Don Quixote’s, Moroccan Night Club, Windmill, Simple March, Overhead Reach

Set 1:  (50sec work/10 sec rest)

Side Lunges, Slow-n-low squats, step-ups, Donkey Kicks, Single Leg Romanian Deadlift, Assisted Pistol Squats, (Rinse & Repeat 1x)

Set2:

American Hammers, Seated Alternating Toe Stretch, Six Inch Hold, Hips Ups, Quadruped, LBC’s, Reverse Crunches, (Rinse & Repeat 1x)

Set 3:

Merkins, Bulgarian Split Squats, Heels To Heaven, Kettlebell Sit-ups, Seated Figure 8, Superman Pullups (Rinse & Repeat 1x)

Mary for 5 minutes

Looking for Q’s for PainLab for the month of June, but no-one reads these anyway, lol.

F3 Dads Workout Lineup & Dates

May 30, 2021 / / 0 Comments

Hello everyone,

we are excited to be kicking this off again this year after a year away.  The dates for the workouts are as follows, with the Qs.

June 19 – The Fighting Yank – 07:00 – Gavel, Bubba Sparxxx, Nutria

July 17 – Gashouse – 07:00 – OPEN Q (Need some dads)

August 21 – Folsom – 07:00 – Ball Joint, Purple Haze.

This will be separate from the regularly scheduled workouts. Bring out the kids and we will have a great time.  Snacks and drinks provided by YHC.

Past Workouts

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