F3 Gastonia

Fitness, Fellowship, Faith

Day: July 30, 2021

Blackjack

July 30, 2021 / / 0 Comments

YHC was going to write this BB sooner, but the M dropped the laptop and destroyed the screen. After waiting a couple of weeks, YHC can now write it. Luckily, the workout was pretty simple (but effective) according to a few of the PAX in attendance.

W/U: Merkins, Grass Pickers, SSH (all X10 IC)

Thang: Mosey to the small soccer field for Blackjack. It’s exactly like 11’s, but on steroids. 20 Merkins on one side, 1 Big Boy at the other. 19/2, 18/3…..all the way down to 1/20. Looking back, this really sucked. The Midoriyama heat multiplies the suck factor by 10.

We then met at one corner of the field for the burpee mile(ish). YHC had planned to do this around one of the large soccer field but time was running short. 12 Burpees, run a lap around the field. Rinse and repeat 4 rounds total.

We had a few extra minutes due to bat flippers being bat flippers, so we Merkins, Squats and Big Boys at every light pole on the left back to the flag.

Time’s up.

Announcements: Snowbird Men’s retreat 9/24-9/26. JJ5K in Stanley. All other announcements a void because they’ve already passed.

Prayer requests: Turtleman, 2.0’s of a few of the PAX, our country, each other.

YHC took us out in prayer.

Until Next Time,

Slaw

Drinking White Claws in the Valley

July 30, 2021 / / 0 Comments

10 total at Downtown this morning for a rare morning time Freight Q. My hours were a little different this week so I took advantage. This is what we did.

Warmup;

seal jacks, butt kicker, high knees, flutter kicks

Let’s mosey

The Thang:

We headed down Main st toward the new ball park stopping on the way a few times to do some exercises. We would continue this for most of the workout. We eventually cut across Franklin to 2nd avenue. We took 2nd back up to Broad and Broad back up to Main for a little over two miles and stopping for said exercises several times. The exercises are listed below.

5 lunges each leg

5 WWI’s

5 Squats

5 Merkins

5 Kracken Burpees

Back at the start we finished of with Def Leppard’s choice of Tiger Kings. That’s squats and lunges at a 1:4 ratio like the iron hulk. We did this to about 7 or 8 when time was called.

COT:

Announcements-Service project items

Prayer Request-2.0’s, those with sickness, pax traveling

 

Summertime at The Goat

July 30, 2021 / / 0 Comments

10 PAX (including YHC) began this Thursday morning with a beatdown at The Goat.  It went like this…

Warmup:
SSH (15xIC), Imperial Walkers (15xIC)

The Thang:

Mosey to Floyd & Blackies for 5-10-15-20 “reverse suicides.” 
At the F&B starting point:  5 jump squats, 10 hand-release merkins, 15 American Hammers (each side), 20 plank jacks.
Run up the hill to 4th telephone pole for:  5 burpees, 10 lunges (each leg), 15 merkins, 20 flutter kicks (each leg).
Rinse/repeat in succession for 3rd, 2nd and 1st poles.

Bear crawl across the bridge to the park for the next routine – 2 laps around the Goat Island playground via Nur and Karaoke most of the way.  Heading back to town, Lunge-walk across the bridge.  

Then, stealing a page from the Bubba Sparxxx playbook, YHC called for a jail-break up the hill from the fire station to intersection at Mayworths, followed by 15 (each) Derkins and Dips.  After a mosey back to the fire station, 15 (each) leg lifts and big-boy situps.  Time ran during the third round of this, so we finished with POA and COT.

Announcements:
Tubing on Green River Aug. 7 (posted on Slack but haven’t seen recent update)
F3 Dads Aug. 21 at Folsom
Labor Day (Sept. 6) combined Sandlot + Mt. Hollywood at 0700 somewhere (TBD) in McAdenville

Prayers:
Turtle Man
Tesla traveling

Thanks for the opportunity to lead!
– Nutria

Party at Orangeman’s

July 30, 2021 / / 0 Comments

We did stuff. There was a train.

prayers

wattsups niece had a baby. Baby Charlie requires heart surgery.

orangemans M is traveling

fruity pebbles buddy Eric having surgery on brain tumor next week

announcements

f3 dads august 21 at folsom

rafting trip

2nd f tonight at primal 5 pm 7-30-2021

party at orangemans at 8 pm (m is out of town – leopard is brining white claws)

 

Past Workouts

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