F3 Gastonia

Fitness, Fellowship, Faith

Day: August 1, 2022

A Kotter’s Q for me and you

August 1, 2022 / / 0 Comments

17 HIM’s showed came out to put in some work in the gloom at Folsom.

We started out with a disclaimer, in which I very clearly stated that I was in no way a professional……

Did some warm-up and then went for an aimless mosey up to the tennis courts and then back down towards the lot, only to realize we had more PAX than coupons so the mosey got a little longer when we doubled back for cinder blocks.

Broke up into groups of 3 or 4 and did 4 sets of literally whatever at times because groups of 4 had 1 block, 1 kettlebell

There was some well-deserved mumble chatter. This didn’t improve when we took a break from the random series of kettle bell swings, curls presses, burpees, planks, squats, to go over to the shelter for 200 dips… and bats flying overhead.

At this point I tagged out, my workout simply wasn’t well planned enough for that many guys.  Balljoint called for 11’s which took us out. Thankfully the PAX saw to returning the coupons for future use and we took it out with COT, Pledge, Announcements, Sarlacc prayed us out

Announcements

 

Prayer Requests

 

 

GasHouse 7/30

August 1, 2022 / / 0 Comments

Whoppee taking a beach hiatus for few days, needed someone to fill in, happy to do it.   Vacations and other commitments kept numbers down, four for bootcamp and three for Painlab.

Time hits, let’s get the pledge.   Start out the mission of F3 and then take a moment to speak on importance of good warm up.  SSH, arm circles, IW and gravel pickers, all in cadence.  Then some stretching.

Split the group.  Bootcampers come with me to First Pres where some blocks are waiting.  Call for Dora, but not like normal.  Exercises are blockies (75), squat thrust (150) and murder bunnies (250).  Partner starts the work while the other laps the parking lot.  This got tough quickly, especially with the humidity.

Once thrusters are done, we all grab a block and do 125 murder bunnies together.

Time for some four corners.  10 merkins, next corner, merkins and add 10 squats, next corner tack on 10 big boys, last corner all the previous plus 10 SSH.

Few minutes remain so head to the flag.  Join Painlab for couple minutes Mary.  Time

Spoke to the importance of pod casts, Q source, Shield Lock, Whetstone and GrowRuck.  Participate in these things men, that’s where the growth happens.

Announcements: Blood drive Aug 10, Dads Aug 20

Prayer:  Tesla family, Sprinkler family, Tiger family, kids going back to school, Pax traveling, Huck, Turtleman, Big Pappy, Frazier family in Belmont who lost 17 year old son, Michelle Leonhardt illness

YHC took us out

Always an honor

Tiger

It Could Have Been A Lot Worse

August 1, 2022 / / 0 Comments

5 HIMS joined YHC for a sub Q at Mt Hollywood this morning.  I got a text from GoldDigger last night asking me where I was going to post. I told him I planned on Mt Hollywood and expected a text back about some EC. He did text me back, with the same idea in mind; but some unforeseen circumstances came up in the interim; so the EC text turned into a sub request. I was happy to be able to help my brother and hope the guys got their money’s worth as this was a burpee and running-free workout.

Pledge

Warm Up: Don Q, Toy Soldiers, Plank Stretches 

Thang:

Webbicide:

Run to the first line, do one Merkin, run back to start, run to next line, do two Merkins, and so on until you get to 10.

40’s:

Dips/Shoulder Taps

7 of Diamonds:

7 Werkins

14 4-Count Flutters

21 4-Count LBCs

28 American Hammers

Mountaineer Motivator: 10 SSH, Half Arm, Just Leg, Hop, Calf Raises..9,8..

4 corner Escalator: 

10 Big Boys, 

10 Big Boys, 20 Monkey Humpers

10 Big Boys, 20 Monkey Humpers, 30 CDDs

10 Big Boys, 20 Monkey Humpers, 30 CDDs, 40 American Hammers

Announcements:

Be on the lookout for future CSAUP opportunities. Fill out Roscoe’s one-question survey on Slack or Twitter.

Blood drive 8/10

Dad’s workout 8/20

Dad’s skating 9/17

JJ5K 9/24

Prayer Requests:

Pillager’s Mom

Bos’ Dad

Expectant parents

Back-to-school

Word:

Have you not known? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He does not faint or grow weary; his understanding is unsearchable. He gives power to the faint, and to him who has no might he increases strength.

Isaiah 40:28‭-‬29 ESV

God never suffers setbacks, and He helps those who do.

YHC took us out.

I would encourage those who either haven’t been to Mt Hollywood in awhile or haven’t lead a workout there, to pick up a Q. Mt Hollywood is terrific site with lots to offer: a smooth parking lot, benches,  good wall space, plenty of other parking areas within running distance, great hills on which to Nur or Route 66,  and a sunrise which will not disappoint.

Enjoyed the fellowship, guys! Good work!

Seuss

 

Substitute Q – Labyrinth 7/6/22

August 1, 2022 / / 0 Comments

5 PAX met for some kettlebell work none of us expected.

JJ, Watts up, Murtaugh, EZ Rider and myself kicked it off with a warm up and then did the thing.

Single-arm over-head march down to the bank parking lot then split into sort-of pairs and did some butterflies, swings, curl and press, alternating between that and a mosey down to the entrance for burpees and big boys.

After we finished an absurd number of each of those, we marched back up to pelicans and did a few rounds of Mary with JJ going for the flutter kick world record.

COT, announcements, pledge and EZ said a word of prayer. 


A good time was had by all!

– Maybelline

The Sword 8-1-22

August 1, 2022 / / 0 Comments

Two runners and a rucker made it through the high humidity at The Sword this morning.

 

Psalms 1 – “Blessed is the one who does not walk in step with the wicked or stand in the way that sinners take or sit in the company of mockers, but whose delight is in the law of the Lord, and who meditates on his law day and night. That person is like a tree planted by streams of water, which yields its fruit in season and whose leaf does not wither – whatever they do prospers. Not so the wicked! They are like chaff that the wind blows away. Therefore the wicked will not stand in the judgment, nor sinners in the assembly of the righteous. For the Lord watches over the way of the righteous, but the way of the wicked leads to destruction.”

 

Announcements

Be on the lookout for future CSAUP opportunities. Blood drive 8/10, Dad’s workout 8/20, Dad’s skating 9/17, JJ5K 9/24

 

Prayer Request

Striper’s brother

Huck

Traveling PAX

 

YHC took us out.

I’m Broke

Sub. Q

August 1, 2022 / / 0 Comments

oompa is on IR at the moment.

I took the Q and five total came out this morning for some werk.

Warm Up.

Mosey to the school four corners

circle the stairs with 10 merkins at the top. 10x

church for some Hilling

Nur Hill Side step back down 10-1 American Hammers.

Monkey Humpers from hump to hump at the park.

Time. a little over 2 miles and some good calorie burn.

Prayer Request,

COT

Time.

The Bed Pan is full!

Past Workouts

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