F3 Gastonia

Fitness, Fellowship, Faith

Day: August 18, 2021

AB-solutely awesome

August 18, 2021 / / 0 Comments

8 HIM beat the fartsack to start their week off strong and YHC had a plan. No running (at least not much)! 5:30 came and the disclaimer was given. This is what happened…

Pledge of Allegiance

Warm Up – the patented R over L, Don Q’s, Goofballs, Grass pickers

Mosey down toward the center of Martha’s House. We stopped at a conspicuously flat and open spot in the parking lot for everyone’ favorite ab blaster song, Bring Sally Up. Score!

Move from there to a grassy area close by for The Bruce Lee in which we did 20 reps of each and 3 sets of each.

  • American Hammers
  • Leg Raises
  • LBCs
  • Heel Touches
  • Crunchy Frogs
  • 100s – this was from the exicon on the F3 website which didn’t have an explanation. Even Flintstone didn’t know what it was so I asked for a substitute. I can’t remember what the substitute was.

After that swoletastic routine we took a fellowship mosey over to the parking lot with curbs. This is where we did Doracides. Partner up and while #1 does the suicides, partner #2 exercises. The exercises were

  • 100 Merkins
  • 200 Freddy Mercury’s
  • 300 Rocky Balboa’s
  • 400 Air Presses

We got through most of this but had to cut the Air Presses short to mosey back to the start in time. Thanks to Ball Joint for the opportunity to pinch hit. Heal up quick brother!

Announcements – Labor Day workout in McAdenville, JJ5k

Prayer Requests – JK2’s 2.0, Whoopee’s family, Watts Up, Gastone, Stroganoff, Queso & all football players, school starting

Thanks for the opportunity to lead men, Aye!

Downtown 7/23/2021

August 18, 2021 / / 0 Comments

I’m slack with the Backblast, I know !!  We did this:

Warm-up

7 of Diamonds

Route 66: Partner Booyah Merkins

1:4 ratio of Bobby Hurley/Rocky Balboa’s

 

Announcements

Prayer Request

Nameorama

 

SA

 

 

 

 

The Early Bird Catches..

August 18, 2021 / / 0 Comments

Pledge

10 pax were ready to move at Prison Break today. YHC pitch hit for my brother Roundup who was running simultaneously at the beach. I rolled in early to see pax already circled up. I checked the clock to be sure it wasn’t off (usually flying in around 5:26 give or take, with SA on my heels at 5:29). No, it was 5:20, then SA follows at 5:23 and Blart rounds out the group..still early.

Great to see Ball Joint back and better than ever, running a 5 mile PR.

Breaker joined us as a part of our new F3 foreign exchange program; I think there may be a trade in the works as one of our HIMs is “crossing the tracks” with the sale of his house.

Broke out-performs himself again as he prepares for his Hood-to-Coast race (“I’m only doing 4 slow”).

S.A. pushed himself, and YHC, as he continues to regain momentum.

Slaw was a trooper with a sore back; and Purple Haze, Barrel Racer, Blart and Sarlaac are consistent pax at PB!

Announcements:

F3 Dads this Saturday at 7a.m.-Folsom

JJ5K September 25 at Common Grounds in Stanley

Prayer Requests:

Our country

Afganistan conflict

Kids and teachers back to school

Westside’s Dad

Whoopee’s 2.0

Purple Haze’s Dad

Turtleman

Acquaintances dealing with Corona Virus

Word:

.. for they all saw Him and were terrified. But immediately He spoke to them and said, “Take heart, it is I. Do not be afraid. Mark 6:50

“They (the disciples) should have known that He would not abandon them in their troubles. They should have been trusting, but instead, they were terrified.  He was (is) I AM, the Lord who banished his people’s fears.” Sinclair Ferguson

Blart took us out.

Way to go, men!!

Remember, push yourselves spiritually, too. Be in prayer and renew your minds daily in the Word.

Seuss

Freight’s WODD again

August 18, 2021 / / 0 Comments

9 Pax pulled in to the best afternoon AO around and under threat of storms and tornados proceeded with the workout. I saw Slaw had an Open Q so I signed up to help out a Site Q as all of us should be doing as much as possible.

Warmup SSH x 15 IC, Patented Right over Left, (Un?)patented Left over right, Cotton Pickers x 10 IC, Low Slow Squats x 10 IC, Hillbillies x 10 IC.
Pledge

Mosey the long way to the picnic shelter in case of rain for the Thang.

Slaw had mentioned that he was going to use a WOD (workout of the day) if he had the Q so I figured I might recycle a WOD I used a while back. I didn’t really tell them it was a WOD but here’s how it started.
Flutter Kicks x 41 or 42 count right leg
Reverse Crunch x 41 or 42 single count
Run down the hill to the pier and back up to the shelter. I usually try to have a hill climb in my Q’s because I am terrible at hill climbs.
Elbow Plank x 1 minute
Imperial Walkers Squats x 41 or 42 count the squat
Run down the hill to the pier and back up to the shelter.
Goofballs x 41 or 42 count right leg
Hand Release Merkins x 40 single count
Run down the hill to the pier and back up to the shelter.
Travoltas One arm plank moving free arm Staying Alive Style 20 each side
Seal Jacks x 40 single count
Run down the hill to the pier and back up to the shelter.
Werkins x 40 single count
Outlaws Flutter position feet together, make an O 20 in each direction
Run down the hill to the pier and back up to the shelter.
Dying Cockroaches x 41 or 42 right leg
Then I overheard that Seuss would have done Dips so
Dips x 41 or 42.
Mosey back to the flag.
1 minute of Flutter Kicks and Time.
For those who didn’t notice the letters that begin each exercise, it spells Freight’s WODD, extra D for various reasons, some not suitable for publication. I told everyone that none of us would be standing here at Midoriyama without Freight as he was the founder of the AO and has kept it going through the years. As for the 41 or 42 reps, those were guesses of his actual age since he never tells his real age in the nameorama. I thought it would be a good day to recognize Freight as he is going through some changes.

Announcements: Combo Workout in McAdenville on Labor Day combining Mount Hollywood and Sandlot at 7:00 am.
F3 Dads Workout this Saturday at Folsom at 7:00 am with Purple Haze and Ball Joint on Q. Bring the kids.
F3 Gastonia will sponsor JJ5K again this year as we have a grudge match of Sister Act (Canoe) vs. Freight for supremacy in the 40-44 age group. Freight isn’t against a full contact race and SA has many, various injuries already so watch out! See Broke to help with the sponsorship.
We will participate in the ChristmasTown 5K and this will be a Speed For Need event and these are great and every Pax should be there.

Prayer Requests: Praise Report for Madeline Letts successful surgery, Westside’s Dad, Purple Haze’s Dad and Mom, Roscoe’s Father-in-Law and wife, Linus’ Dad, Turtleman and Kids and Teachers returning to school.

Timeframe’s 45-Day Q

August 18, 2021 / / 0 Comments

Light crowd at the Labyrinth this morning.  We did have a visitor from the Lake Wylie area.  It was great to meet you Clutch.  Your a very nice guy.

5:30…Plant the flag, say the pledge, and get it going.

It was a super secret, ultra high quality,  intense, super conditioning, spectacular work of art.  Should have been there.

Pledge

Prayer

COT

Until next time,

AYE!!!!!!!!!!!!!!!!

Timeframe

Bull What? ….Bull Dog!

August 18, 2021 / / 0 Comments

5:30 and YHC showed with 1 minute to spare.  YHC thought there was plenty on time to meander on the way to to AO when time snuck up and shaved it a little too close for comfort.  However, still just on time we began.  There was some 11’s, stretching, SSH’s, squats, dips, calves, dips, LBC’s, pull overs with coupons, chest presses with coupons, merkins, and I’m sure other temporarily forgotten implements of destruction.

It was great to see the guys.  It was a fantastic way to start the day.

Announcements:

6:30pm tonight at Belmont Central Elementary.  De-weed the playground.  See Bubba Sparxxx.

F3 Dads at Folsom the coming Saturday at 6:30am.

Pledge

Prayer

Until next time

AYE!!!!!!!!!!!!!!!

Timeframe

Psalm 119

August 18, 2021 / / 0 Comments

The verse at the Sword this week is

Psalm 119:130 – “The unfolding of your words gives light; it imparts understanding to the simple.”

Great discussion as always. There is no better way to start a Monday than at the sword.

A Little Extra Weight

August 18, 2021 / / 0 Comments

With Stogie on light duty, YHC had the fill in Q at Folsom.

After a quick warm up we took a short mosey to lower lot stopping to do 5 burpees at each light post. At the lower lot, we went back and forth completing the following exercises with a burpee in the middle. Starting wet a set of 10 and subtracting one till we for to 0

  •  Merkins
  • CCD’s
  • Wide Arm Merkins
  • Mountain Climbers
  • LBC’s
  • Big Boys

We then worked our way up the lot completing 5 Nolan Ryans at each parking spot. At the top of the lot we did some more burpees and lunge walks, squats, and slew of Moroccan night clubs till we reached the flag.

We had a great COT. Special thanks to Mayor sharing a great story to make us think, then merkins for the troops and pledge.

Prayers

  • Joseph
  • Sister Act
  • Westside
  • Mayor
  • Stogie
  • Injured Pax
  • Spoken and unspoken Prayers

Big Pappy

 

Past Workouts

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