F3 Gastonia

Fitness, Fellowship, Faith

Day: October 24, 2021

Back in the Day We Ran

October 24, 2021 / / 0 Comments

That day being a few weeks ago because I just realized I never wrote the backblast.

PAX showed up.

The Pledge

We ran the Wells Fargo route backwards (sometimes referred to as the Wachovia route; you had to be there).

Gaston Day School Rd to Armstrong Park Rd to Armstrong Park Dr to New Hope Rd to Lee St to Perry St to Armstrong Park Rd to Gaston Day School Rd

Announcements (2 of the 3 are still relevant)
Extinction Run 11/6
Chad 1000 11/11

Prayer Requests
Roscoe’s Father-in-law
Linus’s Father
Family of Office Herrera

Prayer to take us out.

YHC apologies for the tardiness and begs forgiveness.

Awesome Autumn morning for posting at Gas House Painlab

October 24, 2021 / / 0 Comments
Really an awesome Fall morning for posting.  Roscoe led the warm up for boot campers and pain lab.  After the warm up, we split and I took the Q for Pain Lab.
And this is what we did…
Lunge Left, Right, Forward, Rearward – 10 reps
Circles L – Forward then rearward
In cadence
Grass Pickers – 20
20 Merkins
20 Flutter kicks
20 Squats
20 Heels to heaven
20 Inverted Merkins
20 Monkey Humpers
Count to 10 – 3X
10 Burpies
20 LBCs
2X Rest 1 minute
In Cadence
20 Moroccan Night Clubs
20 Curls
20 Tricep extensions
20 Overhead presses
20 KB Swings
20 Single arm rows – each arm
2X
In cadence
20 Toy soldiers
20 Imperial Walkers
20 Don Quijotes – got some lip about how to pronounce this from a HIM, WTH?
Oblique Crunches
Headed back to meet up with Boot Campers.
Roscoe led us through the Pledge, announcements, prayers requests and the Prayer.
Thanks for allowing me to lead, it was fun.

Bunker

October 24, 2021 / / 0 Comments

After the combined Yank-Bunker warmup from VQ Rebar, Breaker Breaker and YHC did a timed workout, 4 sets of 5 exercises with 45 seconds of exercise followed by 15 seconds of rest until the next exercise.

Set 1 = Kettlebell Swings, Halos (R), Merkin pull-throughs, Halos (L), KB side swings
Set 2 = Big Boys, Side Plank (R), KB Flutter kicks, Side Plank (L), Leg Lifts
Set 3 = KB Squats, KB deadlifts (R), KB deadlifts (L), Mountain climbers, Supermans
Set 4 = KB pullovers, Upright rows, Tricep extensions, Curls, Overhead presses

With all sets complete (~22 minutes), lunge-walk from the wall to the road and back, then rinse and repeat.  We completed a full second round of exercises, then joined the Yank crowd behind Old Stone for their last 2 rounds of Mary and COT.

Lagniappe:  I appreciate the good conversation with Breaker Breaker this morning while the rest of the PAX masses supported Rebar.  I learned a few things that I’ll definitely apply to future Bunker workouts:  45 / 15 exercise timing seems like just the right balance for hard work and recovery and keeping things moving.  I also discovered that Pandora and my timer app will simultaneously play through the speaker – win for technology!  I hope to see more PAX out at the Bunker – it’s just as tough of a workout as bootcamp, so if you haven’t tried it yet, I encourage it.

Touchdown beatdown @ Folsom

October 24, 2021 / / 0 Comments

Got the field set up for the beatdown then a few of us grabbed a few miles for EC waiting for everyone to show up.

6:30 hits and we start!

25 SSH IC

1 burpee

20 SSH IC

1 burpee, 20 squats

15 SSH IC

1 burpee, 20 Squats

10 SSH IC

1 burpee

let’s mosey to the hill!

We run hill repeats with adding one burpee at each end of the hill.

All of the guys pushed rocks on the hill work and it was awesome!

we got our blood flowing and heart rate up then mosey to the parking lot for the beatdown.

Bear crawl 10yards for

10 CDD

20 Squats

30 Merkins

40 Lunges

50 LBC

40 Lunges

30 Merkins

20 Squats

10 CDD

Bear crawl to the finish

Rinse and repeat for 40 minutes

I told the guys at the beginning who ever got in front of me better be ready to push themselves to the max and it was Hacksaw out front and we pushed him to the end. He did have to modify his push ups but he pushed the pace enough to earn the football.

it was fun leading and pushing the guys out there and I appreciate the opportunity to do so!

Every time we step up to a workout we should push it to the max. Our bodies are built to be pushed and that’s where we grow. Whatever the Q calls make sure your doing the workouts full speed.

 

Announcements

 

Extinction run
Blood drive
Christmas party 11
Stanley 5k 10k

Prayer Request
Westside co worker
Stogie co worker
Volt and family
Sister Act family
Rockabilly
Huckleberry mom
James Goudelock

 

Big Pappy took us out!

 

Members Only

October 24, 2021 / / 0 Comments

9 showed up for the first, years in the making,  Sunday morning run/ruck AO in Belmont. If this crowd was any indication of what this group is going to look like then just know it’s going to be fast! We discussed the route and off we went. Now despite sending out a map to study we had a few that seemed to get off course and no it wasn’t Seuss. Or at least I don’t think he did. I couldn’t see him on this dark course from where I was. Sargento had enough time to stop off at his office and do a little work. Overall the maiden voyage went pretty well.

COT:

Now it got a little chatty during this time. It seems a lot of PAX think they know best of how and what we should do during the COT. While I appreciate the help I’ve been in a few of these so just chill the flip out. I may have let a nasty word slip in playful banter and I apologize for that. I was just discussing with someone yesterday of how I’ve seen my language slip in a negative way lately. I promise to get on top of correcting that.

Announcements-Extinction/Extension run 11/6, Ctown 5k, Christmas party 12/11 or 12/13 for Broke

Afterwards we had coffee and discussed naming the new AO. We talked about the history of Belmont and had some good names but most agreed it would be fun to throw some shade back at my brothers from NOGA. They seem to really be upset with my recent move. It really is heart warming to know they are that upset to lose a little time with me. As we discussed high brow(top runner for the name) names we came up with exclusive “Members Only”. Now while you may not be a member we are taking applications. There is a panel interview that comes with this along with a quarterly board meeting where we will vote on your membership. Unfortunately some may get blackballed.

Grandstrand

October 24, 2021 / / 0 Comments

5 made it out to Old School on a perfectly cool Saturday morning. 3 put in some EC. Some stated they were avoiding the touchdown beatdown out at Folsom. Congrats to Hacksaw for getting the football!

Warmup: Blah blah blah does it really matter? It’s the warmup!

The Thang:

I borrowed this one from the nantan of Grandstrand. He called it a modified murph but it didn’t seem anywhere close to that but it did seem like a terrible idea.

Run 2 laps, 25 merkins, 50-4 count flutter kicks, 75 squats. Rinse and repeat 4 times. Seuss was off to the races as usual, Wirenut was really pushing the run and Leppard and Montross seemed to enjoy each others company. We moseyed down to PM’s street and lined up at the end of the road. Make your way to PM’s driveway via 5 broad jumps then 10 of each-CDD’s, WWI, Lunges.  This took several rounds. Mosey to the courthouse arched driveway. 11’s- plank jacks, karaoke halfway then switch sides until you get to the opposite side, seal jacks, then run back via the side walk. We got several rounds in before it was time to head back.

COT:

Announcements-Extinction run, C-town run, Christmas party.

Pledge

Namerama

Prayer Request-Wirenut’s M’s Aunt

Moleskin: Good job Leppard!

 

Runs at The Horse

October 24, 2021 / / 0 Comments

1 rucked.  2 ran.  Facilities used.  All on a a typical Sunday at the Coconut Horse.

Welcome FNG Whopper!

Announcements:

  • Extinction Run – 11/6
  • Going away party for T-Square and Rudolph today at Martha Rivers from 3-6

Great work by all.

Yabba Dabba Doo

Schooling at Crossroads

October 24, 2021 / / 0 Comments

6 PAX ran, 1 came for the COT and 5  stayed and went to “School” at Crossroads this morning.

Announcements

Going away party for T-Square and Rudolph today at Martha Rivers

Blood drive

Christmas Party

Extinction Run

 

Prayer Request

Mayor’s M

Gomer’s grandmother

Broke’s 2.0

Wirenut’s daughter getting married

 

YHC took us out

I’m Broke

Past Workouts

October 2021
M T W T F S S
 123
45678910
11121314151617
18192021222324
25262728293031

© 2024 F3 Gastonia

Theme by Anders Noren — Up ↑