Fitness, Fellowship, Faith

Day: August 29, 2022

Plank for the Six

Another big group at Tequila Sunrise. Started with a warm up: SSH, Toy Soldiers, and Imperial Walkers. Then mosey’d down the hill to Merewood. We used the Merewood/Glen Arbor loop for a workout, completing three laps total. Each lap consisted of a workout stop at each lamp post. We did alternating exercises of 10 reps arms (merkins, CDDs, diamonds), 20 reps legs (squats, lunges, monkey humpers), and 30 reps abs (LBCs, Am Hammers, flutters). Sargento ran and Rebar modified following a twisted ankle with Breaker Breaker, and we all met back up at the school parking lot for the pledge and COT.

Announcements:

Iron Pax will be held weekly on Thursday at Folsom. Register here.
Week 0 workout.

Sept 8th – F3 Gastonia / F3 Lake Wylie Transvergence.  Multiregional Convergence at Bulldog

Sept 10 – 50 mile F3 Gastonia 50-mile CSAUP  at 0400 in Dallas

Sept 17th – Skating with Mayor at Kate’s on Franklin

September 19 – Dark Helmet on Q at Mount Hollywood

Sept 24th – JJ 5K

Prayer Requests: Boss’ dad and family, Tesla family, PAX in Charlotte, those who have recently lost loved ones, Easy Rider’s family

Humbled and Honored to lead.

-Gator

Kotter Q

It’s been a while since I’ve posted.  I’m not proud of it.  I am thankful to Flintstone for asking out of the clear blue sky one day if I would like to pick up a Q at the Sandlot.  Thinking it would be good to have more motivation not to fartsack, todays Q was mine.  Thank you Flintstone.

EZ Rider, Watts Up, and Flintstone come in from an EC ruck.

Skipped the Pledge for the time being due to lack of a flag.

All regulars so no introduction or disclaimer necessary.

Started with some stretching because it is a good idea.

Mosey over to the old Maytag store for some walls of Jerecho.

The building is a square with a parking lot that completely encircles it.

On three of the walls all exercises x 7 each. 7 laps is the goal but in reality until time expires.

Squats

Monkey Humpers

Merkins

Mountain Climbers

Penguins

LBC’s

Heels to Heaven

On the 4th wall 5 burpees

A couple finished, most got 6 laps.

JJ noticed that there was a large American Flag on the front of the gas station across the street.  Good spot JJ.

Pledge

Mosey Back to Pelicans right on time.

Announcements:

Sept 8th – Transvergence.  Multiregional Convergence at Bulldog

Sept 10 – 50 mile relay at 0400 in Dallas

Sept 17th – Skating with Mayor at Kate’s on Franklin

Sept 24th – JJ 5K

Thank you for the warm welcome back.  I am never sorry I posted.  Thanks for the kick in the butt.

Aye from the Prodigal

Timeframe

 

 

Members Only 8/28

Two ruckers, and seven runners.  Q source discussion on persuasion with some insightful comments.

Announcements:  IPC coming up, multiple CSAUP opportunities upcoming with first being 50 mile relay 9/10, skating with Mayor 9/17, JJ5k 9/24, convergence 10/08

Prayer requests: Breaker Breaker sister-in-law and uncle, continued recovery for Courtney, Huck, Turtleman, Tesla and family, Tiger and family

YCH took us out

Always an honor

Tiger

 

No Limits

Crowd growing as time nears, the ultimate EHer has a FNG showing this morning.  0700, pledge.  Across the street and circle up for warm up.

State the mission of F3 and how we achieve that mission.   Disclaimer for FNG.  SSH, IW, arm circles, and gravel pickers all in cadence.  Also do some stretching.

Bunker goes with Breaker Breaker, bootcamp with me.

Mosey up the hill past the middle school, cross central ave.  Get to the hill at Oak St.  Looking for the six, FNG and Sargento changed course and headed back to the Bunker.

Rest of did a triple nickel up the hill.  Hand release merkins at the bottom, toe touch SSH at the top.  Hill steep at the end, good way to get started.  Mosey to tennis courts and Davis park for bear crawl suicides.  Bear crawl to sideline of each court.  First line gets five big boy sit ups.  Run back to start.  Bear crawl to next line, increase big boys by 5 each line.  Last line was 35 big boys.

Mosey back to the wall at First Baptist.  Either jump to the top 10 reps, or five step ups each leg.  Ten derkins and ten dips.  Rinse and repeat with 15 and then 20 derkins and dips.

Mosey to turd shack for some suspension merkins.  Plank with feet on wall, 12 to 18 inches off ground.  Hold the plank and finish with five merkins.  Three rounds.  Head to the Yank and meet back up with Bunker boys.  Time.

YHC had a word on placing limits on ourselves.  Played a short clip of song performed by Kodi Lee.  Kodi won America’s Got Talent a few years back singing and playing piano.  Kodi is blind and autistic.  Kodi also gives no attention to any reason why he can’t be a musical artist.  YHC states that often we don’t accomplish a task or improve our lives due to limits we place on ourselves.  We have to be willing to extend ourselves to achieve growth.

Sign up for Iron Pax, GrowRuck, or something that will challenge you.

Announcements:  IPC coming up, multiple CSAUP opportunities upcoming with first being 50 mile relay 9/10, skating with Mayor 9/17, JJ5k 9/24, convergence 10/08

Prayer requests: Breaker Breaker sister-in-law and uncle, continued recovery for Courtney, Huck, Turtleman, Tesla and family, Tiger and family

YHC took us out

Always and honor

Tiger

Mount Hollywood – August 29, 2022

We had eight this morning at Mount Hollywood.  Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.

The THANG:
Warmup in the parking lot of the middle school included some karaoke, butt kickers, high knees, and toy soldiers. We then took a mosey over to the dentist office where we circled up for the warm up.

WARM UP:
Windmill x 10 IC
Goofball x 20 IC
Low Slow Squat x 10 IC
SSH x 20 IC
Merkin x 10 IC
Mountain Climber x 10 IC

After the warm up we headed up to South Hawthorne Street. There are seven light poles between West Catawba Avenue and West Central Avenue.

Light Pole #1 5 burpees
Light Pole #2 5 burpees, 5 jump squats
Light Pole #3 5 burpees, 5 jump squats, 5 plank jacks
Light Pole #4 5 burpees, 5 jump squats, 5 plank jacks, 5 overhead claps
Light Pole #5 5 burpees, 5 jump squats, 5 plank jacks, 5 overhead claps, 5 lunges (count one side)
Light Pole #6 5 burpees, 5 jump squats, 5 plank jacks, 5 overhead claps, 5 lunges (count one side), 5 merkins
Light Pole #7 5 burpees, 5 jump squats, 5 plank jacks, 5 overhead claps, 5 lunges (count one side), 5 merkins, 5 big boy sit ups

We ran down West Central Avenue near the railroad track intersection and did Dora. (100 merkins, 200 squats, and 300 flutter kicks (count one side only).

Only having a little bit of time left we moseyed back to COT heading the long way up Oakland Street.

We had about two minutes left and did some MARY (American Hammers, Six Shooters, and Merkins).

PRAYERS:
Boss and Tesla.

ANNOUNCEMENTS:
Iron Pax will be held weekly on Thursday at Folsom. Register here.
Week 0 workout.

F3 Gastonia 50-mile CSAUP is Saturday, September 10. Register here.

Dark Helmet on Q at Mount Hollywood on September 19.

JJ5K is Saturday, September 24. Register here.

F3 Gastonia / F3 Lake Wylie Convergence is Saturday, October 8 at Bulldog (W.A. Bess Elementary, Gastonia)

Aye,
Radar

 

Folsom 8-20 Iron Pax Challenge REPLAY

Two years ago, Wichita talked me into doing a IPC. In prep for the upcoming IPC, we had a REPLAY of that IPC from 2 years ago with a Sarlacc twist for warm up.

Warm Up:

Gravel Pickers IC x10

At each light pole starting at bottom lot to the AG Center, 1 burpee, 10 merkins, 20 shoulder taps for a total of 10 poles.

Mosey to the soccer field, where YHC had relocated the Folsom coupons

Grab a block and head to the start line.

IPC:

Start line 10 blockies

Murder Bunnies to 25 yrd line for 25 Thrusters

Carry block back to start

Run a lap around the field

Back to start for 10 blockies

Murder Bunnies to 50 yrd line for 50 Squats with block

Carry block back to start

Run a lap around the field

Back to start for 10 blockies

Murder Bunnies to 75 yrd line for 75 curls

Carry block back to start

Run a lap around the field

Back to start for 10 blockies

Murder Bunnies to 100 yrd line for 100 chest press on your back on ground

Carry block back to start

Run a lap around the field

Challenge done.

Mosey back to flag for some Mary.

COT

Many prayer requests.

Wichita took us out

Sarlacc Out

Meeting for Homecoming

8 Pax for Crossroads Sunday morning. 3 rode(no tires were flattened), 4 ran, 1 rucked, and many regulars were missed. Good to see hunk a junk out!

After we met for coffee to discuss meeting and why we need it from q source. We had a really good discussion.

Clean Weinke

10 PAX joined YHC on Saturday for what I deemed my homecoming weekend after moving back to NOGA country. For those of you from NOGA country that makes 11 PAX that posted. If that offended you then I recommend you stop reading now because this BB will have a lot of down punching. If you’re the sensitive type this will hurt your feelings, though I believe you need that to happen if it is the case(meow). The title is clean weinke is because I left my weinke in my shorts and it got washed/destroyed so what I can put here will just be a bit inaccurate.

Warmup:

Some of the usual

The Thang:

Run a lap-this is where the whining and crying started. I mean it’s one lap, WTF are you here for if you start the complaining with one lap! We stopped and did a few reps of some exercises. Run 2 laps. As you can expect more of the same from the one lap. We did a few more reps of some exercises. To be honest this was really just a part of the warmup but for these wussies with a P I have to post it here in the thang.

In the parking lot we partnered up and pulled out some 40-60 lbs sandbags. Shout out to Wirenet for bringing his so that we would have enough. We lined up in the parking lot with 1 partner running down to the other end and back while the other partner does some exercises. We did 4-5 different sets of this that included thrusters, overhead press, overhead holds, cleans, getups, etc. Let me tell you you’d think you’d have asked these guys to go shopping with their wife when I called some of these exercises! I mean there is no amount of summers eve out there that could have calmed down these irritated sandy v’s. Look I get it, I talk a lot of trash. There’s a reason I’m back to back to back mummblechatter champion. I realize people are going to come at me hard when I Q to try to pay me back and I welcome it. Hell I feed off of it. The trash talk is part of what keeps me coming back. It’s a part of being a dude. We bust balls. When we were younger that was literal. This, this was different. This was meow stuff. I’d say at least 1/3 of the group didn’t do 1/2 the reps or even the exercises. Some didn’t even try a rep. DIDN’T EVEN TRY! I get sometimes we have to modify but you can’t not try just because it’s hard. Read that last part again. We had guys walking while their partner is suffering through some of the reps, or at least supposed to be. Dude it was a 60-80 yard run sack the hell up! So at one point we made our way over to the field. P1 runs down and back while P2 chest throws the sandbag. We did this until we got to the other end. This was followed by catch me if you can. P1 starts rucking the sandbag while P2 does 5 burpees then runs to catch up and switch. I’m done writing I’m sick of reliving this sad morning.

COT:

Pray for these sadclowns amongst us and out in the world

Announcements-CSAUP 9/10 get signed up meow, skate with mayor 9/17, JJ5K 9/24

Moleskin:

I just want to say this is how I remember the workout going. I’m sure others may remember it differently 🙂 I do want to point out that I didn’t hear the 6 complaining like I did the 12. Pallbearer was the 6 a good portion of the time as he should be being the newest guy to the group. I may have heard him praying a few times but he wasn’t meowing. I continue to be impressed with how hard he is pushing. He’s posting regularly, double posting, and coming to the heat of Midoriyama. He will be a batflipper before you know it. If you made it this far in the BB then I’m proud of you snowflake. You were challenged and did something hard today even if it hurt your little feelings.

The Forgotten Q

I got up at 05:30 preparing to leave and meet a FNG at the Yank.

At 5:50, Hacksaw texted me saying he was looking forward to my Q and to not let them rest too much.  WAIT!!!  I have the Q this morning….

It is now 5:55 and I have to move if I am going to make Folsom on time.  I grab my coffee and out the door. I plan the Weinke as I drive to Folsom, luckily it takes a few minutes, so I had time.

Warm Up:

20 SSH ic turned into 40 SSH ic while waiting for Achy Breaky to get off his bike and prepare for workout. Gearwrench SSH’d to him to motivate him to move.

20 gravel pickers ic

 

Mosey to the Blocks

Grab a block and Shoulder carry to the Tennis Courts

The Thang:

Partner Up

200 Thrusters

400 Squats

600 LBCs

800 Offset Merkins

Mosey back to Blocks and then to the COT.

Everyone pushed hard and we completed with 30 sec left on the clock.

 

Ozark out!

© 2024 F3 Gastonia

Theme by Anders NorenUp ↑