Month: March 2022 (Page 3 of 12)

Two CSAUPS in same weekend leads to a bit of smaller crowd, but the men who joined put in some good work.  0630, let’s get it. Start with the mission of F3.   Warmup SSH, burpees, IW, gravel pickers and some stretching.  Mosey to entrance of park.

Pledge.

Get to some wall on the building for suspension merkins, hold plank then 5 merkins.  4 rounds.  Head to parking lot across the driveway for 11s.  Tiger squats and Mike tyson’s.  Each time pass the island 5 hand release merkins.

Head to the shelter at bottom of park.  100 step ups on each leg.  Flag planted at the top of the hill from the shelter.  Bear crawl up parking lot to flag.  Couple minutes of Mary to close out.

Along the way we discussed the tools used to help men become what we strive to become.  Shield lock, whetstone program, grow ruck training exercise.

Take advantage of the tools men.  Storm is coming for everyone.  Be prepared and be vulnerable.

Announcements:  Convergence April 2, Honey Hunters April 24

Prayer requests:  Huckleberry, Big Pappy and family, Tonka and Westside grandmothers, Tesla and family, Tiger and family, Ukraine, men doing relays

YHC took us out

Always an honor

Tiger

PAINOPOLY

Very simple concept:

Roll the die, move the rock to the corresponding space, do the exercise. Rinse and repat

Work was put in, sweat came out.

No one knew who was going to Q today at Tequila Sunrise. Orangeman took the first half and I took the second half.

Seeing an FNG, Orangeman gave the proper disclaimer, and then we moseyed over to the basketball courts for the warm up.

WARM UP:
SSH x 15 IC
Imperial Walker x 15 IC

After the warm up we went behind to the back parking lot of the school. Along Park Drive there are eleven light poles.  At each light pole we did one merkin for one light pole, two merkins for the second light pole, and so forth. In told 11 light poles.

Following this we said the Pledge of Allegiance at the American Legion Building, followed by another 22 merkins.

Orangeman took us into the tennis courts where we did four courners.

Corner #1 – 10 LBC
Corner #2 – 10 LBC, 20 Flutter Kicks
Corner #3 – 10LBC, 20 Flutter Kicks, 30 Squats
Corner #4 – 10LBC, 20 Flutter Kicks, 30 Squats, and 40 Mike Tyson’s.

Orangeman passed the workout and the Site Q to me for the remainder of the workout.

Staying in the tennis courts we did two rounds of Agassi sprints.

We had about 20 minutes remaining, so I took the PAX to the front of Belmont Central where we did an escalator.

Escalator 1: 10 derkins
Run around the parking lot
Escalator 2: 10 derkins, 20 smurf jacks,
Run around the parking lot
Escalator 3: 10 derkins, 20 smurf jacks, 30 high knees (count one side only),
Run around the parking lot
Escalator 4: 10 derkins, 20 smurf jacks, 30 high knees (count one side only), 40 mountain climbers (count one side only).
Run around the parking lot
Escalator 5: 30 high knees (count one side only), 20 smurf jacks, 10 derkins
Run around the parking lot
Escalator 6: 20 smurf jacks, 10 derkins
Run around the parking lot
Escalator 7: 10 derkins
Run around the parking lot

Announcements:
Convergence Saturday, April 2 at The Fighting Yank.
F3 Gastonia Night at The Gastonia Honey Hunters (Sunday, April 24, 4:15 p.m.) Tickets are $9. Check out the F3 Gastonia Slack channel for more information.
Vote for your favorite F3 AO t-shirt design. Check out the F3 Gastonia slack channel for the Google form.

Prayers:
Prayers for those runners in the P200 and Mortimer 100.
Tesla and his family.
Pink Floyd’s wife is having hip surgery. In addition, his grandmother is in need of prayers.
Two previous coworkers of Nutria’s recently passed away.
Pilgrim Progress’s M recently had surgery.
Orangeman’s wife recently got a job with Bank of America. Hoping for a smooth transition.

Aye,
Radar

7 HIM posted at the Pub for some pre-race honing of skills – blood was shed in the process!  The route was to the armory and back with Seuss and Waterboy blistering a 7:19 average pace!  Some of us cut it short to do some tabata style ab work.

Announcements

Convergence 4/2

Prayers:

Waterboy will be speaking a his neighbor’s funeral this Saturday to a group of non-Christians

Termite’s brother

Safety of runners this weekend

Until next time Defib out!

With upcoming relays, I’ve been training for them. today we stayed on our feet mostly.

Midoriyama 3-3-22

Warm up.

Moroccan nightclubs

Grass Pickers

Flutter Kicks

Squats

WW1

Mosey over to the steps at the ball field.

Triple Nickle

Squats at the bottom

Run up steps and run down the hill

Air Presses

Lunges

Hillbillies

Mosey.

Stop every 1/4 mile and complete set of exercises; then continue moseying.  Zombie was will be incorporated. 25 Reps of each.

Exercises are

SSH

LBC

Flutter Kicks

Imperial Walkers

Air Presses

If done early do ab work. 30 sec. plank.

Finish with 11’s.

Tiger Squats and Rocky Balboa’s

We met, We ran, We then got better in Q-source.

What is your Jester? How many Jesters do you have?

Prayer request.

Turtleman, Palmetto teams, Mortimer teams. Many others, Check in on someone this week!!

As I pulled into the parking lot, I saw stogie fold the hand and take off to run at a solid 12 min pace. As we circled up I learned that Stogie locked his keys in his truck and was running home to get his spare.

Warm up:

Morrocan night clubs until circled up

11 gravel pickers

mosey to the pavilion

10 australian mountain climbers

10 dirkens

25 LBCs

50 American Hammers

The Thang:

We are at the Casino, so did a round of Black Jack and Roulette.

Black Jack:

1 merkin/ 20 LBCs

->

20 merkins/ 1 LBC

I then introduced a new Roulette exercise

Roulette:

Nur 3 spaces, squat, jog back

Nur 6 spaces, squat, jog back

Nur 9 spaces, squat, jog back

Nur 12 spaces, squat, jog back

Nur 15 spaces, squat, jog back

At this point Mayor loved it so much he wanted to do it in reverse and the mumble chatter began.

Nur 12 spaces, squat, jog back

Nur 9 spaces, squat, jog back

Nur 6 spaces, squat, jog back

Nur 3 spaces, squat, jog back

Since we needed to get some ab work, we added 50 big boys for good measure

Mosey’d back to the flag

pushed out 22 IC for the vets

Pledged

Wirenut was regaling the group with his prose until Achey Breaky had had enough and walked off.

We prayed it out and dismissed.

Prayer Requests:

P200 Team for travel and health

Westside Grandma, she is making Mayor nervous.

Prayers for Mayor’s kids as he is playing the role of Parent this weekend.

Announcements:

3/26 – Mortimer, P200

4/2 – Convergence

4/9 – Community Run

4/16 – Community Trash pickup

4/24 – Family Night @ Honey Hunters

4/30 – Smoky Mountain

12 HIMs showed up for run/walk this morning.