Month: March 2022 (Page 6 of 12)

Disclaimer

Warm-up

Mosey to back parking lot by picnic shelter

The Thang

30 Mountain Climber

10 x Squat, Rh kick, squat, lh kick, jump squat = 1 rep. Not sure a name but Blart said if we don’t them, don’t have to name it. Broke said it was the Breaker Breaker.

10 x Merkins

10 x Freddie Mercuries

Rinse and Repeat for 10 rounds

 

Triple Nickel

5 Monkey Humpers at top of hill

5 Burpees at bottom of hill

Had to Omaha after 3 rounds due to time.

Mosey back for COT

Announcements

• 2nd F Lunch on Wednesday 3/16 @ Pita Wheel in Dallas
• Slaughter Q  Downtown on Friday 3/18
• Convergence on 4/2 – Fighting Yank
• Community Foundation Run – 4/9 (we need chariot pushers)

Prayer Request

• Huckleberry
• Pink Floyd’s M and Dad
• Tesla
• Swimmer’s Family
• Purple Haze
• Others that I may have missed

YHC closed us in Prayer

Thank you men for allowing me to lead today. It was an honor!

 

Breaker Breaker

 

Disclaimer,  I think

We all ran, 3, 4, or 5 miles….One ran a few more.

Pledge

COT

Announcement

Prayer Request

YHC took out in prayer

It’s perfect weather to show up in the Gloom ! Glad to see two Hims that I’ve not seen in a while. Welcome back!!

Dirt starts us off with a warm-up, then we split up for our work. We meet up on a corner of the lot and start off with legs.

Set 1: 50/10

High knees, butt kicks, squats, bear crawls, nut crackers, Tie fighters, Romanian deadlifts. R&R

Set 2: 50/10

Baby makers, LBC’s, Reverse crunches, boat holds, star crunches, flutter kicks, jack knifes. R&R

Mosey around the parking lot

Set 3: 50/10

Squat shadow boxing, upper cuts, over head press, superman punches, mountain climbers. R&R

Mosey around the parking lot and stop at the picnic tables. Incline pushups, triceps dips, step-ups.

Mosey back to our circle and finish up with 6 minutes of Mary.

We meet back with the rest of the men and end with COT and Prayer.

I want to throw thoughts and Prayers out to Turtleman. His goal was to return to Gashouse for his first return from his battle with cancer. It has returned in a different area, but his commitment to beating this is stronger than ever. He did it once, he can do it again!

We love you brother 👊

St. Patty’s day at The Goat. Rained all night but stopped at 5:30 – funny how that happens more often than not.

Warm up: SSH x12, Hillbilly’s x12, Gravel pickers x10

Mosey to Goat Island, lunge walk across both bridges to the West side parking lot.  11’s running length of the lot, plank jacks over here and mike tyson’s over there.

Bubba Sparx reminded us of the F3 mission and Tesla gave us 5 core principles of an F3 workout.

Route 66 back through Goat Island park with escalating bobby hurleys at each lamp post (technically this was Route 78 as Pilgrim’s Progress pointed out that there were actually 12 lamp posts).

Mosey up the hill to the upper parking lot where we ran a new exercise called Luck of the Irish. Partner up and play a single round Rock, Paper, Scissors. Winner chooses their exercise between two options, AMRAP burpees or run a lap around the building. Rinse repeat for about 12 times. The burpees were gracefully exchanged with merkins and then squats through the exercise. Who had the luck of the Irish this day?

Mosey back to flag for two rounds of Mary and time.

Announcements: Slaughter Q downtown 3/18, Honey hunters baseball group game 4/24 for 20 reserved spots bring family

Prayer requests: Turtleman, Pilgrim’s M, Rebar on IR, Tesla’s family, Broke, the Ukraine and our world leaders

Honor and privilege to lead these men.

-Gator

Good Wed morning to the Pax of F3 Gastonia.

It was a surprisingly pleasant morning in spite of the fact that there was a promise of rain by all respectable sources of weather information.   This proved to be just off slightly enough in our favor to clock a meaningful workout with some 2nd F to boot.  Turned out to be perfect.

YHC showed at 5:20 am to Dry Rub getting himself ready for the inevitable beatdown.  Soon there after other PAX posted.

As we were gathering Nutria comes running up with the flag, plants it, and joins the circle for a few pleasant hellos.

Lets get busy!

Pledge:

Warmup:

20S SSH’s DC  IC

Stretch up, left, right, back, and touch your toes.

Mosey to the back parking lot of the school  for the Thang.  On the way around the school YHC was notified of the fact that it is Bouquet’s #36 B-Day.,,,Take note and acknowledge the occasion during the workout.

The Thang:

Partner up by 2’s.  P1 moseys down to the curb (approx 50 yds), tag the curb, and back to flapjack. P2 AMRAP.

Dora:

100 merkins

200 Squats

300 LBC’s

400 Flutters

This took approx 20 mins.

Next YHC called 5 burpees

Then 5 more burpees,

Then move to the light post for 5 more burpees.

And to the next light post for 5 more burpees.

This continued for the next 2 post and on the 3rd post 1 burpee was called for a total of 36.

We all wished Bouquet a happy birthday.

After the celebration we moved to the curb at the front of the school where the posts that hold up the cover for the walkway are conveniently located in proximity to the curb perfectly set up for calf raises.  Almost like the builders had this in mind upon construction of the school.  Sweeeet!

30 calf raises each

parallel

toes in

toes out

20 Squats

20 calf raises each

parallel

toes in

toes out

20 squats

10 calf raises each

parallel

toes in

toes out

20 squats

Next….triple nickel in the parking lot

Bouquet calls dive bombers this side.

Tesla calls Plank Jax over there.

This was a nice addition to the current burn we all had rolling at this point.  Yeah baby!

This was loads of fun.

We all ended up back on the concrete pad near the shovel flag for Mary.

The count is 20.  The requirement is an AB exercise.

as I remember

LBC’s

Obliques

Imperial Walkers

Heels to Heaven

Side plank kicks

Scissor kicks

Plank until time.

TIME

COT

Announcements:

Dr Seuss is heading up an effort to reach out to Kotters.  Please reach out and assist wherever possible.

Prayer

Moleskin:

It was great to meet 2 PAX for the first time.  Nice to meet you J2C and Bouquet.

The regulars, you know who you are, make the whole thing work.  Lets take these FNG’s and make them regulars via unjudgmental support and encouragement.  Make no mistake, this is a ministry,

It was an honest honor to lead this AM.  Happy Birthday Bouquet. I hope everyone had as much fun as I did.   I hope that everyone gets as much added to there day as I do.  Such a blessing and such an honor.

God bless you all.

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

Timeframe

 

 

 

 

 

 

Today at Diablo we kept it pretty simple.  We did a long ruck through the neighborhood.

At the end, we worked on our plank challenge,  first having each person count to 20 while we held it.  Took a break, then 15 count.  Then 10 count.  A few groans and complaints, but we survived.

Announcements:  Tube is celebrating 18ys with his M.  Convergence is coming up April 2.  Flintstone is accepting shirt designs.  Castle Rock has submitted a Diablo Sammich design.  (It’s my new profile pic on Slack.)

Prayers for all those suffering the physical and mental effects of COVID.

We welcomed back Hermie!

7 men showed up for a burpee beat down in a less than dry Folsom. Here’s what went down

10 Gravel pickers IC

20 SSH in cadence

5 Burpees

15 SSH IC

5 Burpee’s

10 SSH

5 Burpees

Mosey to bottom lot

Escalating 4 corners

First corner 10 hand release Merkins

Second corner add 20 Squats

Third corner add 30 LBC’s

Fourth corner add 40 Flutter kicks

Dirty 11’s
Mike Tysons and imperial walker squats with a burpee in the middle every time you pass.

Indian run to the flag, man in the back does two burpees before over taking the line

Run back to the tennis courts, Every pole on the way down 5 burpees

Circle for Mary

Kraken burpees

Big boys

Box Cutters

Flutters

 

Announcements

Nan Tan of the nation downtown 3/18

Convergence April 2nd at the yank

Speed Need April 9th

 

 

Prayer Requests

Westsides Grandparents

Stripers Brother

Huckleberry

Balljoints neighbor

Big Pappys family

All the PAX injurys

Fart Sackers