F3 Gastonia

Fitness, Fellowship, Faith

Day: June 2, 2021

Tight Glutes? Mayor Might Let You Feel His

June 2, 2021 / / 0 Comments

Wichita asked me a couple weeks ago to Q and with the lack of motivation lately it was just what I needed to get me in the gloom. Folsom seldom lets you down with attendance and today was no different. With 12 HIMs in attendance we got  started.

 

Warmup:

SSH, Don Q’s, Hillbillly’s

Thang:

Let’s mosey, we head out of the parking lot and stop at the light poles for different exercises that YHC doesn’t remember as we head toward the flag at the entrance to the park. Say the pledge and mosey across the road to do some 11’s. Big Boys to start and Star Jumps on the other side.

Mosey to the lower lot on the left toward the ballfields for bear crawl and every other line 2 merkins. Lunge walk back at the half way mark reverse the lunge  to finish.

Down the steps to the picnic table for dips, derkins, LBC’s, and step ups x random numbers IC X 2.

Calf raises on the steps and mosey back to start. 10 Burpees, Mayor with V ups x 10 IC, Volt with merkins x 10 IC and time.

 

Announcement’s:

Freight’s service project

 

Prayer Request:

Sister Act and family, Big Pappy and family, YHC’s mom, Turtleman,several  others that I didn’t write down, my apologies men.

Moleskin:

It’s been awhile since YHC took a Q, I appreciate Wichita for asking, it was great to workout with a couple of guys that I haven’t had the pleasure of breaking a sweat with yet. Thanks for the opportunity to lead a great group of men this morning.

 

 

Not all 5:30s are Created Equal

June 2, 2021 / / 0 Comments

The Q bug bit me and I’ve been itching to put beatdowns together and it dawned on me that Midoryama was about to get hot so if I wanted to Q, I should do it before it got hot.  Well, my good intentions were trumped by bad luck as we got a healthy dose of 91 degree heat.  Here’s what I remember:

5:30 came I announced myself as the Q and immediately caught flack for my fancy dance gloves.  Good to be at Midoryama.

The Thang:

  • 10 x SSH (IC)
  • 10 x Don Quixotes (IC)
  • 10 x Mountain Climbers (IC)
  • 10 x Dying Cockroaches (IC)
  • 10 x Low Slow Squats (IC)

Mosey down onto the baseball field

  • 5 x Burpees (OYO) at the outfield grass

Mosey to Center Field pole.  With partners, we did 3 rounds running to each foul pole and coming back to the center for

  • 10 x Booyah Merkins

Right field foul pole was

  • 30 x Freddie Mercuries (OYO)

Left field foul pole was

  • 30 x Flutter Kicks (OYO)

We left the field, doing

  • 5 x Burpees (OYO) at the infield dirt

before heading back to the Turd Shack for some shade and more partner work

  • 10 x LBCs (IC)

as we waited for the Six, and then on to the next section.

Each pair would split up and 1 partner do an exercise on the wall while the other does an exercise from the sidewalk.  Either partner can tag the other in and switch spots with their partner.  Keep it up for 90 seconds, switching as many times as was needed.

  • 1st set – Australian Mountain Climbers & CDDs
  • 2nd set – Marching Wall Sits & Mike Tysons
  • 3rd set – Hip Slappers & Penguins

The shade was nice, but the exercises were tough.  Weinke called for a repeato, but YHC was done and ready to move on, so on we moved.

Quick mosey back across the street to the parking lot in front of the ballfield.  Here we used the light poles on the left side of the lot as markers and we

  • High-knee Skip to the next pole
  • 25 x Monkey Hummers (OYO)
  • Repeat for 3 poles

On the way back, we

  • Nur to the next pole
  • 20 x Imperial Squats
  • Repeat for 2 poles

Last but not least, we did a little Three Man Relay.  3 on a team.  One on one end doing one exercise.  Another on the other end doing another.  Always one man running between them, tagging in the next guy so there is always a runner and a PAX at each station doing an exercise.  Exercises were

  • Burpees (OYO)
  • Toe Touches (OYO)

We went about 4 rounds or so on that one.  Everyone got to do everything a few times.

Circle up for a few minutes of Mary

  • Flintstone – 10 x Crunchy Frogs (IC)
  • Blart – 9 x LBCs (IC)
  • Slaw – 20 x Flutter Kicks (IC)
  • Purple Haze – 10 x American Hammers (IC)
  • Freight – 10 x Sandy Vs (IC)

Announcements:

  • Bandaids for Freight
  • 2nd F Lunch – Thursday 5/27

Prayer Requests:

  • Sister Act
  • Turtleman
  • Big Pappy

Moleskin:

5:30 AM and 5:30 PM in May are quite a bit different, especially on this day.  At least 30 degrees different.  It was hot, and we all heard about it.

Hard to beat Midoryama.  Strong group of HIMs here that made me raise my game to bring something worthy of those hallowed grounds.  Hope it didn’t disappoint.

Thanks for the opportunity to lead.  Lookin forward to the next one.

Yabba Dabba Doo

“Team Prison Break”??

June 2, 2021 / / 0 Comments

Pledge

Run:

Real nice crowd of 11 today at Prison Break as YHC made it with about 3 minutes to spare. My brother Roundup asked me to sub Q, and I gladly obliged.. though he was missed!

Broke stuck to his plan and did about 7.5 miles.

Wichita ran 5 for his first time..really nice work!

Ball Joint and Westside continue to impress as new runners pushing themselves!!

Loveboat has been with us a lot again since being away for awhile, without ever losing his stride.

Barrel Racer and Sarlaac are consistent runners, which I admire.

It is great to see Slaw running consistently again..never tire of having him around.

SA continues to push through..and push me; pray he is on the mend. I hope Slaw didn’t mind me commandeering  him for my running partner.

And Hacksaw was here and back at it after being on the IR.

So, we saw all of the efforts the guys are putting in and thought we need to put this to use. Team “Prison Break” for the P200 in March..plus Roundup to make it 12??

Announcements:

Our service project: Chapstick and Nail Clippers

Requests:

Turtleman

Big Pappy and family

SA and family

Westside’s daughter’s doctor appointment

Word:

I lift up my eyes to the hills.
    From where does my help come?
2 My help comes from the Lord,
    who made heaven and earth.

8The Lord will keep
    your going out and your coming in
    from this time forth and forevermore.

Psalm 121:1-2,8

David Platt: “The Christian life is a DAILY pleading for help and experience of help from God HIMSELF.”

Wichita took us out.

Thankful to have subbed,

Seuss

 

 

Gashouse Leadership Meeting 6/13/2021

June 2, 2021 / / 0 Comments

The next leadership meeting for F3 Gastonia will be held at Lineberger Park on Sunday, June 13th at 4pm. This meeting is for ALL PAX who wish to attend and your SLT will provide updates on the happenings to date and also outline some planned activities for the remainder of the year.

The input of the PAX in our region is critical to our continued growth, so please reach out to me if you have any specific items that you would like to discuss. I’ll do my best to accommodate everyone, but would like to keep the meeting to 1.5 hours max.

If you have the time, plan on hanging around after for some 2nd F. There are plenty of options nearby for food and drink, or you can get in a little EC on the greenway while you’re there.

SYITG,

Broke

What should we do?

June 2, 2021 / / 0 Comments

Midweek can be an easy time to get distracted with things like  work or family and keep us from a regular routine. Credit goes to the HIM who posted on hump day. There were a few who did EC and even a visitor from down in Georgia! Excellent, now what should we do? In preparing for the workout the day before, nothing was really standing out as a workout for YHC so why not just figure it out as we go! Here’s what happened…

One thing that did work was the playlist that YHC put together and, other than an initial threat from Roscoe about messing with the tunes, everyone enjoyed the musical accompaniment. I think.

Disclaimer

Warmup – Goofballs IC, Don Quixote’s IC, Right over Left IC

Mosey to the parking lot behind the school where we can pump up the jams without disturbing the neighbors.

The Thang – Dora 1234

Partner up, while partner 1 runs to the end of the lot and back, partner 2 does 100 WWI situps, 200 Merkins, 300 Squats and 400 Air Presses. That got the blood flowing!

Circle up around the speaker for some ab work. We did Flutterkicks, LBCs and Dying Cockroaches then we did a lap. Come back in time for Sweetheart to join us from out of nowhere for Bring Sally Up, which REALLY sucked today. Then we did Oblique Crunches and something else for abs.

Mosey to the front to wrap up. 10 Burpees OYO in honor of our visitor who apparently lives for burpees. We deliberated on what a sad life that must be. A lot more Goofballs IC. 5 more burpees OYO. We almost got to do Abe Vigoda’s but time ran out!

Thanks for the opportunity to lead today men. It was fun having a totally random visitor who was in town from the Atlanta area for a job interview. He (F3 name Farm Country) said he chose The Ricky Bobby based on the name and the fact that it isn’t a running workout. That’s awesome! It was also fun sharing how the AO got it’s name from Talladega Nights being filmed there, not after a couple of our former Nantan’s, despite their lobbying for that. We still love you guys! He was impressed regardless.

Announcements – Dairy Queen field trip with Turtleman this Thursday, F3 Dads at the Yank on the 19th led by Bubba Sparxxx, Nutria and Gavel

Prayer Requests – Turtleman, Cinderella’s aunt has been on dialysis for 30+ years and having a procedure this Friday, Farm Country has a job interview today at 1pm

Sweaty at the Sandlot

June 2, 2021 / / 0 Comments

Approaching the circle of PAX at 5:29, YHC was accused of “hiding something in the weeds” at the edge of the parking lot.  The PAX would soon wish the jumpropes had stayed hidden…

Not that we needed to get any warmer on a balmy 72-degree morning, today’s Sandlot beatdown started with SSH (15x/IC), Imperial Walkers (15x/IC), and Seal jacks (15x/IC).  YHC then grabbed the “hidden” jumpropes and led a swift mosey up the road toward the park, pausing at the gate for 5 burpees, 10 hand-release merkins, 15 squats and 20 LBC’s (OYO).  After a short mosey to the walking track just outside the fields, the PAX split into 3 teams.  Each team completed the following:
 – 100 hand release merkins
 – 200 big-boy situps
 – 300 jump-squats
 – 400 flutter kicks
 – 500 rope-jumps.
Plus, each PAX ran a lap around one field.

After the strong rock-pushing from the team exercise, the beatdown continued with Double-Elevens:  Dips and Derkins (10/1) on bleachers or benches at the center of the ball fields, then American Hammers and leg-lifts (10/1) at the walking track.  This routine had to be cut short a little over halfway through for the pledge and mosey back for COT.  But the PAX kept the rock moving forward and arrived at the flag with 60 seconds to spare.  In-cadence Freddy Mercurys until time was up made it a solid finish.

Announcements
Sign up for June 16 blood drive here: https://www.redcrossblood.org/give.html/find-drive, search for “fthree gaston”
F3 Dads: 
(1) June 19th at the Yank will be fun for all courtesy of Bubba Sparxx, Gavel, and YHC.  All kids and dads age 2 and up welcome!
(2) Need Q for F3 Dads on July 17 at Gashouse.

Prayers:  Turtle Man, Big Pappy, Sister Act, Uranus, Dirt, EZ Rider, Sausage, Cinderella’s aunt

As always, it’s a privelege to lead.
 – Nutria

Past Workouts

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