Fitness, Fellowship, Faith

Month: February 2022 (Page 1 of 12)

Mt. Hollywood – 2/28/22

Disclaimer

Warm-up

  • SSH
  • Don Qs
  • Mountain Climber
  • Hillbillies
  • 5 burpees

Perfect timing, Nantan shows up just as we’re finishing up the burpees…

The Thang:

Mosey to bank parking lot

  • High Knees w/drive across front parking lot
  • Butt kickers back
  • Skips across front parking lot
  • High knees back across

 

Escalator

5 burpees

Run around the bank

10 merkins

Run around the bank

15 squats

Run around the bank

20 American hammers

Run around the bank

Throw in 25 CCD’s at the last minute for fun.

Now de-escalate back down to 5 burpees

 

Mosey across Main to Glendale

Sprint all out up to first road on left and slow mosey back down.

Rinse and repeat 4 times

Mosey back towards school.

Parking lot at school, 5 burpees for the Nantan

Pledge

COT

Announcements – Rice n Beans on Tuesday. Sign up on the Slack channel

Prayer Request

  • Sargento’s M
  • Breaker’s Uncle
  • Wichita’s family
  • Round Up’s family
  • Fighting in Ukraine
  • Our Country

We are all struggling with something, this country has many issues, and the troubles in Ukraine, we all need to take the tried-and-true road, God, worship, prayer, and fellowship.

Thus says the Lord: “Stand by the roads, and look, and ask for the ancient paths, where the good way is; and walk in it, and find rest for your souls. But they said, ‘We will not walk in it.’   Jeremiah 6:16

 

YHC closed out with prayer

 

Breaker Breaker

 

 

 

Churc Hill

4 PAX posted to Gashouse on Saturday. All the regulars were out running from one dam to another. Maybelline was one of the bootcampers and I don’t believe we had ever met so it was nice to get to know him.

Warmup:

We followed Tube’s lead on that

The Thang:

Lets mosey up to the front of Grier for route 66 WWI’s with a crabwalk from line to line.

Mosey over to Parkwood’s The Porch on Dixon for some seal jacks, LBC’s and Mtn climbers.

Mosey down to the track at Sherwood elementary and partner up. P1 does hangs from the bar while P2 runs across the field and back. Switch and do 3 rounds. We kept the same format for 6″ hold and planks.

We left Sherwood and headed down Dixon to “Churc” hill stoping at every pole on the left and right to do 1 burpee and every driveway on the left to do 5 jump squats.

We took a right on Churchill and followed it back to Garrison stopping at every pole for 5 hand release merkins and every driveway on the left for 1 set of jump lunges.

Back over to the corner of the Shielle we did several rounds of 1 minute wall sits and 30 wall taps. I think we threw in some Mike Tysons as well. This being the spot the Mike Tyson was introduced to F3 Gastonia by Carrier.

We finished up in the parking lot with some howling monkeys, ring of fire, and iron hulks. All being much easier when you only have 4 pax!

COT:

Tube lead the way to close us out.

Moleskin:

All in all a good morning out. We did some work and had some good conversation along the way.

F3 Gastonia Shirt Design Contest

What:

  • A shirt design contest

Why:

  • There are AOs that don’t have a shirt design & others that need an update.  Here are the AOs that don’t have a design:
    • The Bunker
    • Coconut Horse
    • Crossroads
    • Diablo Sammich
    • Downtown
    • Members Only
    • Prison Break
    • The Pub
    • The Sandlot
    • The Sword
    • Tequila Sunrise
  • PAX can choose an AO listed above, or create a new logo for an AO that already has one.  Any AO you want.

When:

  • Designs must be submitted by 3/23/2022.  Voting will take place from 3/25-3/29.

What do I win:

  • The winner will get to FILL THE Q SCHEDULE of their favorite AO with SLT Qs for 1 month* &
  • A FREE SHIRT of their choice with the design they created
    • The winning design will be sent to Mudgear during the second quarter for pre-order

Who:

  • Any F3 Gastonia PAX
    • Must post in the month of March to be eligible

What if I can’t draw:

  • Stogie can help you.  I’m sure other PAX can too.  Or other non-F3 designers that you may know.  All you need is an idea, a rough sketch, and a willingness to try.

Where do I submit my design:

  • E-mail it to smartdesign@live.com & joseph.yavelak@gmail.com

Rules:

  • Voting will be done by F3 Gastonia PAX by Google Form during the voting window (3/25-3/29) with each PAX getting 1 vote per contest
    • PAX must post in the month of March to have their votes count
  • The design with the most votes will be sent to Mudgear during the Spring for pre-order.
    • Other designs may be used in future orders
  • All submissions must be one color
    • White print on a dark shirt preferred
  • PAX are allowed to submit multiple designs

Fine Print

  • * – If the winner chooses Folsom or Midoriyama, they can line up Qs for 1 day of the week for a month (like Folsom Saturdays)

Questions:

  • Ask Flintstone or Stogie

Good Luck

The Sword 28-Feb-22

Folks showed up to run.

Verse:  Mat 5:10.  Persecuted for righteousness sake, not just persecuted.  Remember that.  If you feel persecuted, take that and reflect.  It doesn’t make it right to share or say something just because you feel it.  That ties into to Mat 5:21-26.  Control your anger.  You will feel anger and other emotions, but dont sin our of your anger (Ephesians).

Announcements:  Driver needed for P200 (two names were thrown in the pot).  Contact Sarlacc.

Prayers:  Sister Act (Father in Law), Wichita (Mother), Pappy (Multitude), Tesla, Bed Pan (Travel Mercies).

Pledge

COT – Sarlacc took us out

Moleskin:  In talking with the weasel shaker, make sure you spell names correctly and pay attention to the how to enter them.  It makes Watts Up and alls job easier.  Case in point is a guy I meant today named Tipman, but spelled Tippmann after the paintball manufacturer.  You can always check to see how they spell it by looking them up on slack. So let it be written, so let it be done.

Dam to Dam-Team FRC

Team FRC began it’s trip to Lake Murray with driver and tour guide Sargento at the wheel of Quiche’s M’s posh vehicle. Four excited, yet a bit nervy pax were ready to push forward.

We arrived at Lake Murray amid pax taking off every quarter hour. As we awaited our 7:15 start time, we were entertained by a rousing announcer and music which YHC actually knew (as opposed to this 1990+ stuff to which I had no clue.. Muse, more than one Marley??) After last-minute bathroom breaks and a view of the lake, we cheered Quiche on as our first runner. As we followed him up, we saw, as no surprise, he was quickly out in front. Overall, he finished at an overall pace of 6:52! Sargento took off next, then YHC, followed by Roundup.

Quiche made it to his first destination in no time flat. Sargento took off and was neck-and-neck at one point with some chick..who chicked him.  Not that I should talk. As I took off and ended up on a busy highway, “GoldDigger” blasted past me out of nowhere, just to find out later that he ran at about a 5:12 pace (okay, so now I don’t feel so bad), then “man in blue” overtook me on one of the many uphill finishes. Man! Sargento was there to greet me after that one..reminding me to not stretch in oncoming traffic. He wasn’t as talkative or ambulatory after the next two legs, his “death” captured in pics by Quiche. Roundup took off for his first leg with two kills already under his belt.

The cycle continued, with Quiche beasting every leg, then Sargento doing the same. So much so, that he arrived at the next church a little sooner than expected. I guess the thrill of a private bathroom got the best of me as I hear Roundup yell, “Seuss!”  I dash out like a shot, hand Roundup my jacket (yes, that was water you felt on the sleeve), and head up the hill past the exchange zone where Sargento had to go to make up for my negligence. 7 kills for YHC on that leg appeased me some. After stretching and rolling, Roundup was off again..shirt off GoldDigger-style running as if his leg hadn’t been tightening up at all. It was about this point that we meet up with “Burley Sebastions” (BOS, Flintstone, Gavel, EZ Rider plus two from Shelby) with whom we hung out and had fellowship.

Last legs..we were ready. Sargento and Roundup had their longest runs, but they both pushed themselves like the true HIMS they are! Roundup’s leg was a bit of a concern, but he pushed through with a smile on his face as we both praised God that he finished well and still in good shape..so much so, that he is doing a 5K this weekend. We ran through the Finish as a team, ending up in 8th place overall, despite losing to a bunch of teenage girls.

The view of the Dam was gorgeous, the hamburgers were good, despite the fact that they didn’t offer cheese among the condiments. There were also a few complaints that no beer was included in the  beverage choices. I guess Sargento felt he needed something to counteract the caffeine overkill of pre and post race coffee, with a caramel coffee concoction during the race that he drank even though it didn’t quite appeal. Better for us, though, as he was Designated Driver on the way home, too.

Overall, this was an absolutely terrific race! The weather was perfect, the whole thing was very well organized with open churches, bathrooms at each point, traffic control, the best relay book ever..bound and in color with tear-out pages, just like in school. It was also so well marked that, no EZ Rider, I didn’t get lost even once. On the way home, we were entertained by Quiches videos of “Christian Tingle” which had Roundup and me in stitches, and by tunes from the master Sargento who knows every band and their lyric under the sun. (Was there really more than one British Invasion?).

This is a terrific race in that it is close, can be done in one day, no long waits, and makes for great camaraderie which is the best part. Thanks to Sargento for heading it up, to Quiche for the vehicle, to both of them for the humor..and to my brother Roundup for stepping in and persevering with a great attitude! But, most of all glory to God from whom, I am reminded: “Whatever talents, skills, gifts, abilities, wit we have are free gifts, so put away all pride.”

Thanks to all of the volunteers and organizers!!

Let’s do it again next year,

Seuss

Bank Hopping

6 HIM showed to put in some mid-week rock pushing to keep their acceleration going. This is what happened…

Brief disclaimer. Brief warmup. Pledge of Allegiance

Mosey across the street to the Bank of America for

ATMs

10 Alternating Shoulder Taps

10 Tempo Merkins

10 Regular Merkins

Repeato

Mosey to the Fidelity Bank

ATMs x 2 plus some other stuff I can’t remember. This is a good reminder to YHC on the importance of writing the backblast in a more timely manner along with using a weinke to refer to, not only for the workout itself but when writing the backblast too. I’ll do better next time.

Mosey down to the SECU, stopping at Grace Animal Hospital for some Goofballs while we wait for the six.

At the SECU, we did ATMs x2, the other stuff I forgot and then Side Straddle Hops x25 IC, E2M x10 each side, CDDs x10 IC, V-Ups x10 IC

Mosey back down the road, stopping at Grace for the six, then on to the Walgreens, planking for the six again. We crossed the street to end up at the Wells Fargo ATM. Here we only did WELLS – Werkins x10 IC, E2M x10 each side, 10 lunges each leg, some other L exercise and then an s exercise.
Mosey to Pelicans for the namorama and BoM.

Announcements: It’s running season

Prayer Requests: Our country, Round Up’s family

Thanks for the opportunity to lead today men. My apologies for leaving out so much of what we did, I just can’t remember, but that’s no excuse. I’ll do better next time. Sargento out

Folsom 2-26-22

No FNG’s – Short disclaimer

Warm Up:

Seal Jacks IC x 25

Hill Billy Walkers IC x 20

Eskimo Merkins up to 5

 

The Work:

Mosey to the lower parking lot for 5 x 5 Burpees.  5 burpees at the lower end of the parking lot then Mosey to the upper end of the parking lot and do 5 more Burpees.  Rinse and repeat until 25 Burpees have been completed.

Mosey around the parking lot and gather under the picnic shelter for 10 Reverse Grip Inclined Merkins, 10 Bulgarian Squats (each leg) and 10 Flutter Kicks (count one leg).  Mosey around the parking lot.  Rinse and repeat x 15, 20, 25.

Mosey around the lake and up the hill for Ring of Abs.  Each Pax leads us in 10 reps of an Ab exercise as fast as we can go.  We did 2 rounds of this.

Mosey to the soccer field for Bearway To Heaven.

Mosey around the soccer field stopping at each corner for 30 squats.

Time

Thanks for following me today gentlemen!

Dirt

Warm-Up was good time for the real WOD

Well men it’s 2 for Tuesday for me today as I got up and headed into Folsom for my normal Tuesday workout and what did I see but the old Douche Canoe himself getting ready to chew gum and kick ass. Wouldn’t you know it he was all out of Juicy Fruit (Cable Pullers love that stuff). Sucks to be me since I’ve got double duty today. OK JV warm-up over. All joking aside great Q out there SA. So now I’m here at Madoriyama for another first time Q and the real WOD. The Men have all arrived including Slaw is dare I say it sporting a rather stylish and dapper Jimmy Neutron hair do. I’m not quite sure the occasion but I do appreciate your enthusiasm and flare for the rare and disturbing. Truthfully what else should I expect from a SEAMAN. Well it’s that time men let’s put in some work. We have a few who are passing on the workout and taking a run instead. No FNGs no need for a disclaimer. Let’s do this.

Warmup

  • 20 SSH IC
  • 5 Burpees
  • 20 Gravel Pickers IC
  • 20 MNC IC
  • Multiple Static Stretches

Mosey to the Playground  for Strength Circuit #1 for 5 rounds as follows

  • 5 Pull-ups
  • 10 Merkins
  • 15 Squats

Mosey to the Hill at the Soccer Fields for Triple Nickle

  • 5 Alt Lunges (count right leg)
  • Sprint to the top of the hill
  • 5 Big Boys

Mosey back towards the park entrance stopping at each light pole that faces the road for 10 Hand Release Merkins along the way.

Mosey to Shelters near the pond for Strength Circuit #2 for 5 rounds as follows

  • 40 seconds of Bench Dips
  • 20 seconds rest
  • 40 seconds of Squats
  • 20 seconds of rest

Mosey to the Flag for a final push with DORA 1,2,3. Now at this time boot-campers can clearly see we’re probably getting in a better workout as a few of the runners look to have been standing around for the last 10 or so min. I mean not a drop of sweat to be found on these guys and now they have become cheerleaders more or less. Did you guys even run well I guess it’s you vs you and only you know huh. We’re finishing up just in time to see Leppard and Freight hammering it out the last second on their run and that’s TIME.

COT

Pledge

Prayers – Injured PAX, Traveling PAX, lots of PAX Family Prayer Requests

Announcements – Lots of Run-Relay opportunities out there

First Time Q at this AO had a great time thanks MEN

#SAfolsomwarm-up, #realdealWOD

 

 

WWTD (What would Tiger do)

YHC showed up to only seeing Pockets at The Yank until a few more PAX showing up right before time.  It was a chilly, windy morning. With no showing for the Bunker other than Hippa we combined the workouts.  7:00 a.m. time to get started.

Pledge

Mosey down to the Bunker to pick up Hippa and start with a warmup.

Warmup

15 SSH IC

10 Gravel Pickers IC

15 Moroccan Night Clubs IC

10 Merkins IC

20 Squats OYO

We moseyed down Mill Street then took a left on Hawthorne Street then a left on Airline street back to the Belmont sign on the corner of Main Street and Myrtle.

On Myrtle Street a took a page out of Tiger’s Q manual for telephone pole suicides. We 10 squats at the start then 10 Merkins at each telephone pole moseying back to start after each set of Merkins.  We completed 100 Squats and 100 Merkins.  Once all the PAX made it back up to the corner of Myrtle and N Central Ave.  We moseyed to back of the old middle school for some wall work.

1 min Wall Sit

20 Hip Slappers

10 Dirty Hookups

1 min Wall Sit

20 Hip Slappers

10 Dirty Hookups

1 min Wall Sit

Moseyed down the steps around the track to the covered Picnic Area for the following work. After each set we moseyed down the curve side walk then back up to the shelter other than the last set we completed under the Pavillion.

50 Big Boys

75 Merkins

100 Overhead Claps

125 Squats

150 Flutter Kicks (Under Pavillion)

Mosey back to the Yank. Time 8:00 a.m.

Announcements

Prayer Request

Name-o-rama

I took us out in Prayer.

Thanks to the PAX for showing up.  It was an honor to lead.  SYITG.

 

 

 

 

2/27/22 Crossroads

2/27/22 Crossroads

4 made it to COT, 3 for the start

Thanks Mayor for the help

I was on way out the door and had to return to see a man about a dog😳.

3 men made it on time,  I was late to the party .

Miles were logged

2 more made it in time for Q Source .

Our study was chapter 6 out of “The Way of The Shepherd” this is a great book . If you’ve not taken atvantage of one of the different Q Source options you’re missing out .

Prayer Request:

Sister acts daughter, Round up and M, Mayor’s grandfather and many more I may have left out

Pray for each other men it  truly can change lives.

Blart..,….✌️

 

 

 

 

 

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