F3 Gastonia

Fitness, Fellowship, Faith

Month: July 2022 (Page 11 of 12)

Hill work at Folsom

July 6, 2022 / / 0 Comments

Warm up

25 SSH IC

5 Burpees

10 SSH IC

MOSEY TO THE SHELTER

10 pull ups

10 Derkins

10 incline merkins

10 regular merkins

run to the top of the parking lot and back down 3 rounds

Then we started at the top of the parking lot with 10 SSH

20 squats

20 lunges

then run to the 2nd light pole get two burpees and back. We done this for 3 rounds

Next was from the 2nd light pole up to the triangle area

50 flutters

50 LBC

10 merkins

Once these were completed we ran back to the shovel flag. Everyone thought we were complete but we still had 3 minutes!! We ran back up to the triangle as fast as you could got 5 burpees then ran back down!

TIME

A good day at the GasHouse

July 6, 2022 / / 0 Comments

We started the morning off with several Men gathering around waiting on the Bell to start working.
7am so we began.
Warm Up, then Pain Lab pax went one way and we moseyed up to Grier Middle Parking lot.

11’s Star Fish and V-Ups.
10s one Pax goes in said direction. another pax goes the opposite way.
10 merkins down to 1.

after that we did some rocky Balboas and calf raises.

100’s
Partner work partner 1 takes a lap and partner 2 does the work. exchange once the lap is complete.
we made it through several exercise’s then it was time.

several prayer request.
announcements: convergence 7/16
2nd F coming up the 20th.

The Bed Pan is Full.

Tequila Sunrise – June 17, 2022

July 6, 2022 / / 0 Comments

Modified Murph and Quarter Pounders

Warm-O-Rama

5:30 Go Time!   I disclaimed the legal stuff and we started with The Pledge of Allegiance to the Flag.   Warm Ups included SSH’s, Sun Gods, Mtn Climbers and Produce Pickers.   I saved the message until the ending COT.  #DRP   #ACCELERATION

The Work

First up, a steady mosey around the school track.   Spin the Music, RUSH was the morning playlist:  Tom Sawyer, Spirit of the Radio, Working Man, the list goes on and on.   I called out a “Modified Murph” – 5 cycles of the following:

  • 10 Pull-Ups
  • 20 Merkins
  • 40 Squats
  • 1 Lap around the track (rinse and repeat)

 

Next up, mosey over to the wall for some wall sits, 15 minutes remaining so we didn’t linger long at the wall.   Then, off to the grass field for modified Quarter Pounders.

  • From the Goal Line, run to the 25 yard line, 25 Mountain Climbers, then back to Goal Line
  • From the Goal Line, run to the 50 yard line, 50 SSH’s, then back to Goal Line
  • From the Goal Line, run to the 75 yard line, 75 LBC’s, then back to Goal Line
  • From the Goal Line, run to the 100 yard line, 100 Flutters, then back to COT

 

With 40 seconds remaining, we did American Hammers until time expired.   I believe the PAX were gassed!   I know I was.

Announcements:

We talked up the upcoming events.  July 15 Brew Ruck in Lake Wylie.

Prayers & Praises:

For all of the spokens and unspokens we gathered as ball of man and prayed us out.

 

Honored to lead these fine Men at Abyss, thanks Huffy for the opportunity to lead !

Dan Sippel, 54, Quasimodo

Prison Break

July 6, 2022 / / 0 Comments

Thirteen showed up for the COT, but I only remember seeing nine (ten, if you count me) out running or rucking. Oh well, some rucked – some ran.
Ball Joint ran faster.

#ShowToKnow

Announcements:
– Convergence at Folson – July 16h (all other AOs will be closed)
– F3 Dads 2.0 Workout at Gas-House – July 23rd
– Tubing Trip – July 30th

Prayers/Praises:
Broke’s M’s surgery went well – Praise Report!

  • Gear Wrench’s Brother
  • Striper’s Brother
  • Sarlaac’s Daughter
  • Purple Haze’s M and Sister-in-law
  • Stogie’s friend Nan with Cancer

S-A-F-E-L-Y

July 5, 2022 / / 0 Comments

Dang it’s hotter than the fourth of July. What else is new at the region’s greatest afternoon AO?
It’s Oompa Week. Three chances to put a beatdown on the pax.

Got a baker’s dozen counting the Q.
Circle up.
Pledge.
Warmup: 5 burpees, 10 merkins, 15 Side Straddle Hops, 20 Moroccan Night Clubs, 15 Abe Vigodas, 20 LBCS. All in cadence of course.

S-ister
A-cts
F-avorite
E-xercise
L-ast
Y-ear

Yep, that’s right.
Run a lap around the horseshoe pits.
11 Big Boys & 11 merkins.
Rinse and Repeat.
It sucked just like the Dallas Cowboys.
I have lived through all the heartbreak of:
The ice bowl.
The blooper bowl.
Lynn Swann.
The catch.
No Danny no.
Eli Manning.
Aaron flipping Rodgers.

This workout did not make a happy summer camper.

Left some time for Mary at the turd shack.

Announcements
F3 Dads camp sign up
Convergence the 16th
F3 Dads at Gashouse the 23rd
Tubing the 30th
2nd F lunch the 20th

Prayers
Broke M
Montross mom
Gumby mom
Huck parents
Pallbearer sister
Purple Haze sister in law
Huck
Turtleman
Defib friend
Def Leppard

One down, two to go.
YHC took us out.

Swimming

July 5, 2022 / / 0 Comments

10 pax posted on July 5th. Looks like some stayed out too late shooting fireworks. Whoopee came and ran around for a while all by himself. He left early but I’ll still give him credit just based on age alone. The air was about as thick as it can get. It was hard to swallow and often felt like we were swimming against the current. The below is what we did. Oh and SA didn’t post today, hate to see it!

The warmup:

Sealjacks ic x 15

Don Q’s ic x 15

Low slow squats ic x 15

The Thang:

Dirty 11’s- in the parking lot start at the end of the row. At the island in the middle do a burpee each time you pass. Monkey humpers and WWI situps.

On the wall at the school australian mtn climbers ic x 10 followed by 30 sec wall sits x 3 rounds.

Mosey around the school to the bus area for route 66 Bobby Hurleys. Mayor learned today that route 66 only goes to 11.

Mosey around to the parking lot near the football field. Triple nickel starburst and flying squirrels.

Mosey on the trail behind the fields back to the flag.

COT:

Pledge

Announcements-Convergence 7/16, F3 dads 7/23, tubing 7/30

Prayer request-Tiger’s sister in law, Tooth Fairy’s daughter

1776 at Sandlot

July 4, 2022 / / 0 Comments

Big crowd at Sandlot for an Independence Day special. Lots of PAX pulling a double in hopes of hanging with the legendary Dr. Seuss in the chase for the skillet. As a matter of fact, the only PAX who posted at The Sword and didn’t make it to Sandlot were Freight and Mayor. You hate to see it, if you see either of these PAX extend them the hand of fellowship and see if you can help motivate them to do better.

After a disclaimer and pledge we moseyed to the parking lot in the park for a short warmup. There were a couple of suggestions for 1776 themed workouts posted on Slack this past week, but YHC decided to come up with his own. Here’s how it went:

 

1 – one mile run

7 – seven exercises (Merkins, squats, big boys, IW squats, CDD’s, American hammers and flutter kicks)

76 – reps of each exercise (3 rounds – 25, 25, 26)

 

Still some time on the clock so let’s keep the theme going.

17 – burpees

76 – seal jacks

 

17 – Mike Tysons

76 – LBC’s

 

17 – werkins

76 – mountain climbers

 

Time to most back to the flag for the COT.

 

NMM

Discussed how blessed we are to live in the greatest country in the world. Even with all the issues out there, we still take for granted that we have an abundance of blessings that others are literally fighting to obtain.

Announcements

F3 Dad’s camp

F3 Dad’s workout at Gashouse on 7/23

Convergence 7/16

Tubing end of July

 

Prayer Request

Brokes’s M

Striper’s brother

Wirenut family and unspoken

Gumby mom

Turtleman

Huck

Nutria’s brother in law

Sarlaac’s daughter

Simpson family

PAX travels

Each other

 

Def Leppard took us out.

Great work by all the PAX this morning and awesome to have such a big group. Thanks to Flintstone for reaching out and asking me to Q. I haven’t Q’ed many boot camps since March due to my back, but this was what I needed to start getting me back on track.

I’m Broke

Drooling Vegetables

July 4, 2022 / / 0 Comments

6 of us posted and did something.  JJ and Stroganoff took down the full Coconut Horse loop, while the rest of us put one foot in front of the other and ended up where we started.

5 stayed for Q Source on Correction.  Lots was discussed, but the bottom line is Standards are important, and Correction is necessary when those Standards should be met, but aren’t.

The best part was when Roscoe started reciting lines from memory from his work as a stunt double in the Naked Gun movies.  There’s a 50/50 chance it happened… though there’s only a 10% chance of that.

Yabba Dabba Doo

Crossroads 03-JUL-22 (Jester-Q1.4)

July 4, 2022 / / 0 Comments

Run, Ruck, Ride – those were the options.

Announcements: 7/5 Dads Camp Tickets on sale, 7/16 Convergence at Folsom, 7/23 Dads workout at Gashouse, 7/30 Tubing Green River,

Prayers: Huckleberry, Turtleman, Wirenut, Broke

Name-0-Rama

Pledge

COT

We discussed the Jester.  That is the temptation of the flesh that pulls you away from your personal alignment.  Figure out what that is and keep peeling the onion to make sure you know and identify what your jester is.  If a drinker, why do you drink, etc.  Come and support Double Stack on his lead next week where we are discussing the M.  He’s a young man that is stepping up.  It should be interesting to see a different perspective.

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