F3 Gastonia

Fitness, Fellowship, Faith

Month: November 2021 (Page 1 of 12)

School Yard Beat Down 11/6

November 30, 2021 / / 0 Comments

No FNG’s so no disclaimer straight to the warmup.

  • 25 SSH IC – 1 Burpee
  • 20 SSH IC – 2 Burpees
  • 15 SSH IC – 3 Burpees
  • 10 SSH IC – 4 Burpees
  • 05 SSH IC – 5 Burpees

We ran down to W. Main st. AKA Old Schools   Route 66 for some Hand Release Mericans at each POWER POLE.

We then ran over to the back parking lot and playground area at Carr Elementary School for a lot of partner work.

DORA

  • 50 Pull-ups
  • 100 Mericans
  • 150 Squats
  • 200 LBC’s

More Partner Work. Two rounds each set Partner 1 Sprints across parking lot Partner 2 AMRAP until Partner 1 gets back and then switch.

  • Round 1  Big Boys
  • Round 2 Mountain Climbers
  • Round 3 Narrow Mericans

Run  back to Old School parking lot for a little three man relay to wrap things up. I didn’t bring a baton so we had to use a couple of coupons I had in the back of the truck instead. First time around one man doing Air Presses on top side of parking another doing Big Boys on the lower side with a man Rifle Carrying for the relay in between. Second time around Flutter Kicks on top side, LBC’s on lower side and Rifle Carrying  between again.

COT and Prayers

Announcements

  • Christmas Town
  • Speed For Need
  • Christmas Party
  • Extinction Run Today

 

The Storm 11/16

November 30, 2021 / / 0 Comments

10 at The Storm!

Warm-Up:

The usual

 

Mosey to big parking lot beside the school.   Exercise called is Partner 11s.  Start with 1 Booyah Merkin in the middle with partner.  Then split and run to next parking space to the sides for 10 Imperial Walker Squats.  Return to middle for 2 Booyah Merkins, then split for 9 IW Squats.  Finish with 10 Booyah Merkins, and 1 IW Squats.

Mosey to corner of parking lot for some 4 Corner Escalator work.  1st corner start with 5 Burpees.  Mosey to 2nd corner for 5 Burpees, 10 Mike Tyson’s.  Mosey to 3rd corner for 5 Burpees, 10 Mike Tyson’s, 20 Jump Lunges.  Head to last corner for 5 Burpees, 10 Mike Tyson’s, 20 Jump Lunges, 30 Mountain Climbers.

Time to go back down the escalator.  30 MC, 20 Jump Lunges, 10 Mike Tyson’s, 5 Burpees at 1st corner.  Mosey to 2nd corner for 20 Jump Lunges, 10 Mike Tyson’s, 5 Burpees.  Next corner for 10 Mike Tyson’s, 5 Burpees.  Last corner for 5 Burpees.

Grab a bench or the round concrete blocks for some Lindsey’s.  Start with 30 Derkins, 10 Dips.  Next is 25 Derkins, 15 Dips.  20 Derkins, 20 Dips, 15 Derkins, 25 Dips.  Finish with 10 Derkins, 30 Dips.

Head back to parking lot for some Rugby Sprints.  Line up on side, AMRAP called exercise until yell Go, then sprint to line, sprint back, then walk to line.  We did this 4 times with exercises Big Boys, American Hammers, LBC, Flutter Kicks

Mosey back to flag.   Like the Merkin Jacks I called at my last Q, so lets do them again.  Merkin and Plank Jacks at a 1:4 ratio.  I think we stopped at 5 Merkins, 20 Plank Jacks.  With still a little time remaining, called out Burpees and Side Hops at 1:4 ratio.  Finished these at 5 Burpees, 20 Side Hops.  Time!!

 

Announcements

Nameorama

Prayer Request

 

SA

Mt Hollywood 11/8

November 30, 2021 / / 0 Comments

6 at Mt Hollywood this morning!

 

Warm-Up

 

Mosey towards town, go right on main street at BB&T and stop at the bottom of Baptist Hill.  Exercise called here is the Triple Nickel.  5 Jump Lunges at the bottom, run to the top for 5 Bobby Hurleys, return to bottom.  Complete this for 5 rounds.  This hill is terrible, period!!

Mosey to the wall behind the BB&T bank.  Exercise called here is Walls of Jericho.  You have 7 different exercises, 7 reps each, then a lap around the bank.  Complete this for 7 rounds.  Exercises were:

HIp Slappers x 7

Imperial Walker Squats x 7

Hand Release Merkins x 7

Big Boys x 7

Mike Tyson’s x 7

American Hammers x 7

Burpees x 7

We were able to get in 5 rounds before we ran out of time and had to head back to flag.

With a couple minutes left, called out some Merkin Jacks.  Perform Merkins and Plank Jack 1:4 ratio.   Start with 1 Merkin, 4 Plank Jacks.  Then 2 Merkins, 8 Plank Jacks.   Called it after completing 6 Merkins, 24 Plank Jacks.  Remain in plank the entire time is terrible.  Time!!

 

Annoucements

Nameorama

Prayer Request

 

SA

On the Heels of Broke

November 30, 2021 / / 0 Comments

8 pax came out on  a chilly morning for what I hope was a decent beatdown. I think Pilgrim’s Progress breathed a sigh of relief when YHC flew in at 5:29, saving him from an impromptu Q.  More than one source relayed the fact that Broke had beat them down bad at Mount Hollywood the previous day. So,  here goes…

Pledge

Warm Up

SSH x10 IC, Gravel Pickers x10 IC, Toy Soldiers x 10 IC

Doracides

100 Werkins

200 Monkey Crunches

300 Calf Raises

400 Flutters-count each leg

 1 PAX member will execute as many reps as possible while PAX 2 sprints to cone 1 (or use a pole, tree, etc. for your point of turnaround), 1 burpee, sprint back to partner, touch, sprint to cone 2, 2 burpees, sprint back to partner, touch, sprint to cone 3, 3 burpees, sprint back, switch with partner.

Lindsay’s

Decline Shoulder Taps/Dips 30/10, 25/15, 20/20, 15/25, 10/30

Triple Nickel

Big Boys/American Hammers

BLIMPS x 2 with a lap in between

5 burpees, 10 lunge each leg, 15 imperial walker squats, 20 merkins, 25 plank jacks, 30 squats.

Announcements:

Christmas Party sign up and vote

Requests:

PP friend- illness and injury

Kids at school

Word:

For Christ is the end of the law for righteousness to everyone who believes. Rom. 10:4 

“Christ is the end of the law=of seeking to establish one’s own righteousness, so that there may be a righteousness for everyone who believes. Christ ended the law AS A WAY OF RIGHTEOUSNESS, as a way to be acceptable to God.” Tim Keller

So, yes,  we must strive to improve ourselves and push ourselves and each other physically; however, we cannot strive to be better or make ourselves worthy of salvation, only Christ can do that, and He did..on the cross. His salvation is by grace through faith alone..no striving necessary.

YHC took us out..then flew home to get to the shower as close to 6:23 a.m. as possible.

Terrific group of guys..and honor and a pleasure!

Seuss

Downtown 11/26

November 30, 2021 / / 0 Comments

4 men Downtown this morning.

Warm-Up

Mosey through parking lot and around building to corner of Pita Wheel. Exercise called here is Route 66 using light poles on left.  Start with 1 Mike Tyson at first pole.  Next pole perform 2 Mike Tyson’s.  Continue until you finish with 11 Mike Tyson’s.

Mosey to parking garage.  Exercise routine called is the Sheldon Cooper. Start with 10 Burpees, 10 Imperial Walker Squats, 10 Hand Release Merkins, 10 Big Boys. Run to very top of parking deck for 9 Burpees, 9 IW Squats, 9 HR Merkins, 9 Big Boys.  Run back to bottom for 8 of each exercise.  Continue this until we finished with 1 of each exercise at the top.

Run back down the parking garage, and head back to Main Street.  Route 66 called again using poles on right.  Start with 1 Jump Lunge at first pole, 2 at second pole, continue until perform 11 Jump Lungrs at last pole.

Mosey back to pavilion, for a quick round of Deep Sea Divers.  Start with 5 Hip Slappers (ic) on bottom step, move up a step for 5 more,  next step 5(ic), then work back down to bottom.  Time!!

Announcements

Prayer Request

Nameorama

 

Appreciate the chance to lead.  Small group today, but we all pushed hard.

SA

Bulldog – November 16, 2021

November 29, 2021 / / 0 Comments

We had seven this morning at Bulldog. Thanks for everyone that came out on a cold morning.

After a disclaimer, we took a lap around the dark track at W.A. Bess Elementary and then circled up for the warm up.

Warm Up
SSH x 20 IC
Windmill x 10 IC
Daisy pickers x 10 IC
Merkin x 10 IC

We made our way back to the front of the school for the workout.

Round 1 – 15 reps
Deadlift to squat
Alt. row (left and right arm)
Bicep curl (left and right arm)
Alt. swing (left and right arm)

Take a lap around the parking lot of the school

Round 2 – 15 reps
Around the world
American hammers (count one side only)
Flutter Kicks (count one side only)
Jack press

Take a lap around the parking lot of the school

Round 3 – 15 reps
Shoulder press
Tricep Extension
Squat to upright row
Lunges (left and right leg)

Take a lap around the parking lot of the school

Round 4 – 15 reps
LBC
Merkin
Reverse lunges
Alternating merkins

Take a lap around the parking lot of the school

Round 5 – 15 reps
Burpees
Leg over
Toe taps
Halo

Take a lap around the parking lot of the school

Round 6 – 15 reps
Dips
Step Ups
Incline merkins
Decline merkins

Announcements
Collection handout at Salvation Army on Friday, November 19. See Freight for details.

Speed for Need event at Christmastown 5k. See Pizza Man for details.

Christmas Party is December 11 at 6 p.m. at 330 Lewis Road in Gastonia.

Kevin

November 29, 2021 / / 0 Comments

6 had joined YHC when 0530 rolled around.  None were FNGs, thus only a brief disclaimer.

Start the fun with The Pledge of Allegiance.

Warmup:

SSH x 20 IC (Cinderella  rolled-in hot, bringing the total to 8)
Some exercise I already forgot
SSH x 15 IC
Some other exercise I already forgot
SSH x 10 IC
A third exercise, different than the other two.

The thang:

Mosey toward River Ridge Dr.  Stop once along the way and do some exercises.

Time for some Route 66 along River Ridge Dr at the 11 lights before it T’s into Plantation Trail.

Merkins, Squats, Heels to Heaven

1 of each at first light, 2 of each at the second, etc.

Walking 10 count and then mosey on to the entrance to the park on Plantation Trail.

20 CDDs, 20 MNCs, 20 Calf Raises

Mosey to Riverwood Pkwy for 20 CDDs, 20 MNCs, 20 Calf Raises

On to the old Dr. Office.

Have a seat on the wall.

15 Donkey Kicks

Sit

10 Dirty Hook-Ups

Sit

Move to the tables.

20 Dips, 20 Derkins, 20 Step-Ups

10 Count

10 Dips, 10 Derkins, 10 Step-Ups

10 Count

10 Incline Merkins

Move the parking lot and partner-up.

1 lunges while the other runs the parking lot.  Flapjack when runner catches lunger.  Continue until the entire parking lot is circled.

Circle-up for Ring of Core.  Each Pax calls a core exercise max reps of 12.

We had just enough time-ish to get back to the flag.

 

Announcements:

  • SandLot is going lower-impact for Dec/Jan.  Great for FNGs and Kotters to get back at it.  There will be EC at 0500.
  • Christmas Party  – Signup for a Side and go Vote in the Awards
  • EH, EH, EH.  Good reminder by Whoopee to keep EHing.

Prayer Requests:

  • Our Country
  • PAX on IR
  • Flintstone’s M

 

Sorry for the rather ambiguous backblast.  I knew the big structure of what I was going to do, but let the details materialize as I went.  Unfortunately in my aged state, I couldn’t manage to recall them a few hours later.

Thanks to all that showed.  A good many of the regulars for SandLot (and Labyrinth) aren’t as regular as they used to be.

Remember, posting is not just about you and 1st F.  Your brothers need you out there…

Watts Up Powering Down.

Beatitudes

November 29, 2021 / / 0 Comments

At The Sword this morning, we had a great discussion the beatitudes in Matthew 5: 2-12.

The Beatitudes

2 And qhe opened his mouth and taught them, saying:

3 r“Blessed are sthe poor in spirit, for utheirs is the kingdom of heaven.

4 “Blessed are vthose who mourn, for they shall be comforted.

5 “Blessed are the wmeek, for they wshall inherit the earth.

6 “Blessed are those who hunger and xthirst yfor righteousness, for they shall be satisfied.

7 “Blessed are zthe merciful, for they shall receive mercy.

8 “Blessed are athe pure in heart, for bthey shall see God.

9 “Blessed are cthe peacemakers, for dthey shall be called esons1 of God.

10 f“Blessed are those who are persecuted for righteousness’ sake, for utheirs is the kingdom of heaven.

11 g“Blessed are you when others revile you and persecute you and utter all kinds of evil against you falsely hon my account.

12 iRejoice and be glad, for your reward is great in heaven, for jso they persecuted the prophets who were before you.

A great way to start the work week.

 

Giving Thanks at Midoriyama

November 29, 2021 / / 0 Comments

There was a nice showing on a beautiful night at the premier afternoon workout in Gaston County.

We did quick warm up of various stretching exercises giving thanks to Pearl Jam who EH’d me.

The Thang

  • A very short mosey and 5 burbees to give thanks to Sister Act. He somehow stopped time during my first post and named me.
  • We did some more sprints and burpees back and forth. in the parking lot to give thanks for Gumby. Gumby came back during a workout, when I was surely going to make it my last post.
  • We then did step up counts with merkins and shoulders taps.  10, 20, 30, 40, 50, and 60 for Bedpan. Bedpan is part of my shield lock. A relationship that is invaluable that all men need to have.
  • We then did some Mike Tysons for Volt. Volt is a man of consistency. There were several times when we posted, it was just him and I. Solid HIM
  • We then did some calf raiser for Slaw. Slaw gave me solid advice when dealing with a leg and foot injury.
  • We then did some lunges for Montross. Encouraged me to get out of Folsom and post at other AO’s.  Very happy I did, met and learned much more about F3 and grew my HIM network.
  • Next, we need a quick loop around the parking lot for Oompa Loompa.  He convinced me to get involved with CSUAP’s.   Great experiences were had that wouldn’t have been because of this HIM
  • We then stepped down counts with merkins and shoulders taps.  60, 50, 40, 30, 20, and 10 for Sarlacc. Sarlacc is also part of my shield lock.  Develop those relationships men.

Back at the flag, we did the pledge, COT, and prayers.

Thanks to Slaw for the opportunity to lead.

Big Pappy

 

 

 

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