F3 Gastonia

Fitness, Fellowship, Faith

Day: June 12, 2021

Bunker Bomb

June 12, 2021 / / 0 Comments

This was my first Q at the Bunker, we’ll my first Q in a while for that matter, I think I gave the pax their money’s worth.    The Bunker is a great new addition to the AO roster as it offers a change up  for some and adds in the all important resistance training we men need.    It was a fairly humid morning and I decided to go on a “little speed ruck” with Tiger as part of the NUOSU…bad idea…that guy about killed me and I still had to Q…anyway with what I had left I gave it all I had for the guys at the Bunker.  Here’s how it went…

Warm-up:

2-3 min of stretching…I think more pax grunted and groaned during this than during the beat down…moral of the story everyone needs to stretch WAY more.
SSHx 20

Grass pickers x 10

Hillbillies x 10

Set 1:

KB swings x 25

Dying Cockroaches x 25

Merkins x 25

Mountain Climbers x 25

Bear crawl KB pull throughs to other end of parking lot…rinse and repeat.

Set 2 (begin where we were)

25 over head press

25 crunchy frogs

25 Curls

25 upright rows

Bear crawl KB pull throughs to the other end…rinse and repeat. 

Driving Mrs Daisy

Super fun activity where we wall sat with the kettle bell on you lap then we lifted to horizontal (like a steering wheel) and called left and right turns…not very fun… (did this for 2-3 min)

Intermission:

SSH x 50

Squats x 50

Calf raises x 50

plank jacks x 50

At this point we had had enough of the bear crawl pull throughs so we switched to lateral walking Merkins…made it half way and we were spent…then we rinsed and repeated the intermission..

Set 3

25 lateral swings (10-12 each side)

25 squat curl press

25 Big Boy Sit-ups

25 pull overs

Then we finished up with one more trip to the store for Mrs. Daisy and walked back up to meet the other pax. Fantastic work by all.  Thanks for allowing me to Q y’all!

15….10 Commandments

June 12, 2021 / / 0 Comments

NUOS this am was good. I don’t mind saying it, even if it sounds like I am bragging. I had fun, and it was tough. We had a good crowd, but I think there are more that could make it and do fine-don’t be intimidated. It’s basically like a regular F3 workout but with coupons…..lots of coupons. We even have a 75# iPhone.

We started with a warmup: 25 big boys, ruck warmup with count of 20 doing upright rows, military press, bent rows, and squats for total of 3 sets.  We loaded up the toys and moved to the track for some fun with the sand bag and stuff. All had rucks on the whole time which I really did not think about until now. We took turns with different toys but the beast was the sand bag toss. Pick up sandbag and throw it. Walk over to sand bag and repeat. Do this as fast and far as you can. Other pax picked up toys and walked half of a lap then put toys down and then went back to save the bag tosser. When we reached the bag tosser, we all dropped and did 10 merkins with ruck on. Someone else started with the sandbag while the other four pax  lunged back to the toys and swapped places. Those 4 then picked up the toys and continued around the track for another half lap. At each half lap the four pax went back for the bag tosser. The toys were the following: 5 gallon bucket with unknown liquid content weighing somewhere between 25 and 100 #, 50# kettle bell, 2 kettle bells weighing approximately 20 # each, or wheelbarrow with about 180# in it (including 75# iPhone playing some bangin’ music that Roscoe loved). We did this for about 30 minutes then took a lap with just the rucks then called it a day for the NUOS workout.

A few notes from the above:

1-Holy nuts that was tough.

2-Rudolph’s new nickname is CATAPULT. Dang, he was throwing that bag like a boss.

3-the weight, toys, and ruck sacks are an equalizer. I think all of us were tired after this, even those pax who are usually machines (ahem, Defib).

4-Watts up is still a beast. He took the glory leg on the sandbag and rocked it.

5-Roscoe still doesn’t complain. I’ll have to get something harder next time just for him.

6-Whoopee can hit a 10# rolling weight at a full sprint with a ruck sack on with a piece of granite like a dog after a squirrel. Britches beware-you have been warned. We now have both a 9 and a 1 # weight. You’re welcome.

Come out next week. I heard Tiger busted them up pretty good in F’ing Yank this am also.

Whoopee

 

Summer Days at The Fighting Yank

June 12, 2021 / / 1 Comment

So YHC had the reigns at his old stomping grounds in central Belmont this morning to bring a beat down to the pax of F3 eastern Gaston today. Was preceded by a speed ruck training session with Tiger, Bubba Sparks, Flintstone, and Voodoo, all accomplished in their own right in the rucking world. Did @ 3 miles and pain stations where we did a cocktail of 20 merkins, squats, flutter kicks, presses and squat thrusters to prepare for GTE 24. Great work on a humid but not really too bad summer morning. Then on to the Fighting yank as boot campers went one way and Bunker pax the other.

COP – under the pavillion in the park.

SSH X 20

Cotton pickers X 20

Grapevine stretches

Mtn. Climbers X 20

LBCs X 20

Halfpipes 2X, plank jacks 5X on the top of heartbreak hill, 5 burpees at the bottom, 5 ass to the road monkey humpers  on the street. gets the blood flowing!

Up to the Field of Dreams to meet with Dr. Kevorkian and partake of some partner assisted suicides.

Way this goes is P1 goes halfway and does 5X of the called work, goes to the end and does 10X and then runs back. P2 does teh called work the whole time. Then things flip and it’s rinse and repeat the other way.

Round 1 – HR Merkins

Round 2 – Big Boys

Round 3 – CDDs

Round 4 – Squats

Mosey on up to the corner of Knowledge for some bench work

5X, 10X, 15X

Dips

Stepups

Dirkins

Skip jump to halfway to the school steps, Lunge walk to the end.

Bulgarian split squats on the steps 10X each side.

Same mode of transportation back to the COK benches. Mosey down to the pavillion area as the 4th Quarter starts!

Guess what we do in the 4th quarter? yep, you guessed it. Bear Crawl Slalom! This time in the shade on the walkway in the park. Everyone gets three turns. This was a good push!

Now for more of the 4th Quarter push! With a triple nickel that featured 5 merkins in the pavillion and 5 jump squats at the top of heartbreak hill. Reinforces that we work to get tougher in the 4th quarter. That’s the difference maker in life.

Finish with a 2 minute plank then up to The Yank for a pledge with the Bunker boys and COT.

NMM:

Humid morning, not unbearable but reminded us of the season. Lots of good work done today. Welcome FNG Swamp Rat! Another Eagle Park pax! How about it boys! Love to have you in the mix. Great work today. Also have to single out Grapevine for his push today. hanging tough and getting better. The way it’s supposed to be! Also Brutus and his mission trip to Uganda. Service!

Prayers up for Turtleman and others. YHC talked a little about who we are in a world of chaos and we have to step up and be the leaders that pull us through. Our families and communities. More on that from YHC in weeks to come. We’re going to get in the mix men! It’s time.

Honored to lead today. Great group.

Tesla, out.

 

Feel the burn

June 12, 2021 / / 0 Comments

Started with SSH, Imperial Walkers, Seal jacks (15 each/IC) and 5 burpees OYO.  Mosey up the stairs to the upper parking lot near the RR tracks, where 11 PAX split up into 3 teams to complete the following, accompanied by Imagine Dragons (via Pandora) and the essence of dragon breath emanating from Tesla’s shirt:
– 100 hand release merkins
– 200 big-boy situps
– 300 jump-squats
– 400 flutter kicks
– 500 rope-jumps
– 600 shoulder taps
Plus, each PAX ran a lap around the block.

Continued with triple nickels, starting just down the stairs on the street corner:
– Backwards lunges
– Nur (one way only)
– Suspension merkins (ouch!) along the side wall of Mayworths

Changed locations in the middle of this circuit, moving to the front of the street to avoid the pleasant aroma of last night’s Cramerton bar and restaurant revelry.  Unfortunately, no PAX were able to escape the stench of Tesla’s sweat-soaked shirt.

There was enough time to finish about half of the second set of triple nickels:
– Oblique V-ups (5 each side)
– Karaoke (both ways)
– V-ups (straight up)

Pledge, Announcements

1. F3 leadership meeting at Lineberger Park – Sunday 4:00, all are invited and welcome

2. Sign up for June 16 blood drive here: https://www.redcrossblood.org/give.html/find-drive, search for “fthree gaston”

3. F3 Dads:
 – 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!
 – Need Q for F3 Dads on July 17 at Gashouse.

4. ManUp Charlotte June 19 – Pilgrims Progress for details

5. To a lively round of applause and cheers from the PAX, Bubba Sparxx presented the fruits of the first donations to a new charity cause:
Big step in the right direction

Big step in the right direction

Prayer requests: Turtle Man, Big Pappy, Sister Act, Uranus, Sprinkler, Cinderella’s aunt

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

Spin Doctor and Strawberry Short Cake Lotion

June 12, 2021 / / 0 Comments

Eight men showed up for the first Q since my 41st birthday.  What happened next was legendary??

Warmup:  Jog a lap, “Abe Quixotes”, ROL, LOR, Moroccan Night Clubs

Thang:  Run to square and circle up and get the pledge.  One (1) minute of each exercise and then grab a lap.  Exercises were:  Merkins, SSH, Lunges, Situps/crunches, slow burpees/burpees, flutter kicks, squats.  Repeat for four rounds.  Some got the six while the others walked the stairs.  Run back to lot for the triple nickel shoulder burn.  Bear crawl two spaces, 5 CDDs, bearcrawl back, 5 shoulder taps all while trying to not come off the shoulders.  Five minutes left for Mary:  mountain climbers, Penguins, LBFC, Obliques, big boy situps, two count burpees.

Prayers: Sister Act, Turtle Man, Big Pappy, Travels, Bed Pans M, Gumbys mom, Loveboat (Walkabout/Rumspringa), Mayors Friend with new cancer diagnosis.

Praise:  Good neighbors next to Bed Pan, Pappys new foster child Zoey.

Name-o-rama and COT/BOM.

A handful of us went to breakfast after and bedpan asked them to sing happy birthday to me.  The owner came out with strawberry short cake lotion and sang.  It prompted questions on why it was there, how old was it, etc….

During the workout, the playlist was all over the place and there was some discussion about a song and after freight sang some of the lyrics, Big Pappy said nonchalantly that is was the Spin Doctors.  Funny thing was this was about an 8 minute ordeal.  Pappy said later that he said it earlier, but it came out as a wheeze.  Great times and memories today.  Thanks Men!!!

 

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