Month: March 2023 (Page 5 of 13)

10 PAX came out to the Sandlot for an extra chilly beatdown. This is what happened:

Disclaimer

Warmup

10 SSH IC

RoL LoR

10 Gravel Pickers IC

R L leg up (quads)

Mosey down to Gastone’s hill. 2 Tyson burpees at every light pole RH side along the way

Round 1

Mosey up:

2x squats every RH mailbox on way up

Plank for 6 at top

5x Merkins/Derkins every RH mailbox on way to bottom

Squat hold for 6 at bottom

Mosey over to turd shack at Martha’s

Round 2 – Wall work

Hip Slappers x 10 IC

Wall sit 30 seconds

Dirty Hookups x 10 IC

Wall sit 30 seconds

R&R 2x

Mosey over to picnic shelter

Round 3

CDD’s x 15

Dips x 20

Peter Parker merkins x 10

Imperial walkers x 20

R&R 3x

Round 4

Burpees x 3

Lunges x 10

Hillbillies x 20

R&R 3x

Mosey back to start

Tyson burpee at every light on the way back to Martha’s entrance.

Pledge

COT

Announcements

Race City 10th anniversary this Saturday

Community foundation run April 1st

Speed for need signup – To push talk to Broke. More track commanders needed

MM QvQ:

FinalApril 1st at Folsom before community foundation run.

Also a pain lab at FUSE before community foundation run.

2nd f lunch at JR cash 22nd at 12 pm

Blood drive to benefit strong like AK at twisted Sugar April 1st

Time laps

Prayers

Flintstone’s dad – Prayers for strength during upcoming treatments – April 4th treatment starts

Dirt- meniscus tear,

Arrowwood family – prayers for comfort

Tigers mom – Continuer prayers for comfort and strength

Whoopee’s mom, struggling with upcoming move and life-changes.

Praises

EZ riders son is continuing to do well.

Keep pushing rocks fellas.  pushing the smaller metaphorical rocks in our life makes us stronger and more equipped to handle the bigger ones that come our way 💪 pick out a few goals for yourself 6 months or a year from now and the obstacles you need to overcome in order to achieve them.  Push those obstables consistently for 6 months and see what happens. Imagine the best life you can for yourself and your loved ones  and try to make it a reality. 

Thanks for pushing me along, couldn’t and wouldn’t do it without you guys 👊

Maybe it’s Maybelline💋

17 PAX came to The Storm to celebrate another year of F3 Gastonia. We put our counting skills to the test, turned things upside down with some Australian Mountain Climbers, and gave a few shout outs to PAX young and old, present or absent, and one not even a member of F3 Gastonia.  Here’s what I remember:

Nothing like Qing a bootcamp.  It’s fun being in the middle of the circle when you know you’ve got a good one planned.  0530 hit and it was time to get going.

The Thang:

• 10 x SSH (IC)
• 10 x Gravel Pickers (IC)
• Tesla Stretches
• 10 x Mike Tysons (IC)
• 10 x Dying Cockroaches (IC)

Had some complicatedness on the horizon, so I went ahead and explained it once, early, before we were even getting into it, just to set the table.  While I’ve run the Greene Game before, I don’t think any of today’s PAX have played, so I wanted to give them a preview.

We didn’t come to talk or listen to somebody make something complicated, so YHC tried to keep it brief, and off we went to the ballfields for no real good reason than to go to the ballfields for today’s core work:

• 15 x American Hammers (IC)
• 15 x Double Crunches (IC)
• 10 x Oblique Cruches R (IC)
• 10 x Oblique Crunches L (IC)
• 15 x Dying Cockroaches (IC)

And then to the bleachers for an ode to Dirt:

• 10 x Calf Raises (IC)

Mosey back to the main wall at the Storm where it was time to use 3/21:

Partner Up

• Partner 1 – 21 x Australian Mountain Climbers (Count Left Side)
• Partner 2 – Do any combination of these 3 exercises: Dips, Derkins, Step-Ups til they’re done
• Switch
• Repeato for 2 full rounds

Hey, been a while since we did core work:

• 15 x American Hammers (IC)
• 15 x Double Crunches (IC)
• 10 x Oblique Cruches R (IC)
• 10 x Oblique Crunches L (IC)
• 15 x Dying Cockroaches (IC)

All that was just an appetizer.  The main course was on it’s way.

Race week tradition is to break out the Greene Game.  It’s a kick-your-own ass style workout where the laps and exercises are given, you just go as hard as you want and get in the work you want.  The counting is the hardest part.

Y’all know I’m all about the points, and this is no different.  Each exercise has a rep count that’s worth a set number of points.  Finish a set, get that number of points.  This round of the Greene Game was SA inspired:

• 1 lap (less than 1/4 mile) – 1 point
• 10 burpees – 1 point
• 20 HR merkins – 1 point
• 20 Imperial Walker Squats – 1 point
• 20 Big Boys – 1 point

Break it up however you want, you just don’t get a point until the set is finished.  Keep up with your own points.

Here’s the results:

• Anchorman – 31
• Maybelline – 24
• Freon – 24
• Tiger – 22
• Balljoint – 20
• Sister Act – 20
• Stinky Bird – 20
• Flintstone – 19
• Breaker Breaker – 18
• Tricycle – 17
• BOS – 16
• Pockets – 15
• Fannie Mae – 15
• Eh Y’all – 14
• Tooth Fairy – 14
• Gavel – 14
• Dr. Seuss – 2

It’s not always best to just do exercises, but it was today.  Anchorman ran away with the win and took home the trophy.  We gave out alcohol today to the winner, because I guess that’s just a thing we do now.

It was a little more to keep up with than normal, but a pretty thorough beatdown.  YHC was glad to call time and get the PAX together to finish up with… yup:

• 10 x American Hammers (IC)
• 10 x Double Crunches (IC)
• 10 x Dying Cockroaches (IC)

And that was that.

Moleskin:

I posted a picture from 2015 of what was me back then.  It wasn’t something I’m proud of.  The difference is discipline.  When I was a child, I talked and acted and handled my business like a child.  Now that I’m grown, I take care of my business (for the most part), and do what’s required of me whether I want to or not.  It’s the discipline of grinding day in and day out that’s made the difference.  We have to do what we have to do, not what we want to do or feel like doing.  That discipline I wouldn’t have without y’all.  Thanks.

Happy Birthday F3 Gastonia

Yabba Dabba Doo

Slow mosey with some rucking and walking to help with taper for upcoming Mortimer/P200/Half Marathon.

Prayers for Huntsinger family whose son committed suicide over weekend,  love your kids and make sure they know how you feel. Spend time with them every day guys.

Whoopee

Warm Up

F3 Deck of Cards

2nf F Lunch JR Cash’s 3/22

Overnight Trailrun @ Whitewater Center 5/19 & 20

Prayers F3 Ratchet’s 2.0, Radar’s Sister, Termite’s Brother & Clavin’s Wife.

Seeing no FNG’s, I gave a brief disclaimer and we loosened up the legs with a run in the parking lot that included toy soldiers, butt kickers, karaoke, etc.

WARM UP:
SSH x 25 IC
Imperial Walker x 10 IC
Windmill x 10 IC
Squats x 10 IC

WORKOUT:
Trying something different today we took a stroll through downtown Mount Holly and ran about 2.5 miles. During our run we did the following exercises.

ALARM #1
25 American Hammers
25 Lunges
25 Air Presses
Run
25 Merkins

BOMBS
25 Burpees
25 Overhead Claps
25 Mountain Climbers (Count Right Leg)
25 Big Boy Sit Ups
25 SSH

Merkin Jack
1 Merkin / 5 plank jacks up to 25

ALARM #2
25 Alternating Shoulder Taps (IC)
25 LBC
25 American Hammers
Run
25 Monkey Humpers

Lazy Dora
50 merkins / hold plank
100 squats / hold Al Gore
150 flutter kicks / hold 6 inches

Prayers:
My sister
Tiger’s mother
Clavin’s wife
Termite’s brother
Huffstetler and Lovelace families

Announcements:
2nd F at JR Cash in Mount Holly on March 22
Community Foundation Run on April 1

St. Patrick’s Day at Tequila Sunrise

Seeing no FNG’s, I gave a brief disclaimer and we circled up for the warm up.

WARM UP:
SSH x 20 IC
Windmill x 10 IC
Sun Gods x 10 IC (both forward and reverse)
Parker Peter x 10 (IC)
Stretches

Next, we took off on a mosey and headed to Elizabeth Street for the beatdown.

Three Rounds, 17 Exercises and 17 Reps. After each round, run up Elizabeth Street and back.

1. Burpees
2. Squats
3. American Hammers (count one side)
4. High Knees (count one side)
5. Hand release merkin
6. Jump Squat
7. Mountain Climbers (count one side)
8. SSH
9. Rocky Balboa (count one side)
10. Bomb Jack
11. Big Boy Situps
12. Merkin
13. Bonnie Blair (count one side)
14. Seal Jacks
15. Carolina Dry Dock
16. Plank Jacks
17. Flutter Kicks (count one side)

Seeing some time remaining we ran back to COT and found the benches. Keep the rep at 17 we did 17 derkins, 17 decline alternating shoulder taps, 17 irkins, and 17 step ups.

Prayers:
My sister
Tiger’s mother
Clavin’s wife
Termite’s brother

Announcements:
Q vs. Q Saturday at the Yank.
2nd F at JR Cash in Mount Holly on March 22
Community Foundation Run on April 1

Aye,
Radar

Crackle and I rolled up as everyone had headed out for a ruck or run. We took off.

Everyone came in and we shared a word about being humble in our walk with God.

Running is repetitive.  One foot in front of the other.  Over and over.

We ran Loftin Park.

Our ruckers are faster than yours.

Strong crowd again.

Keep hammering.

Yabba Dabba Doo

Plenty ‘o HIM showed for a Thursday at The Pub. The libations were flowing and everyone enjoyed themselves. YHC called for the relatively flat route to Pelicans and back. As you would expect there was some complaining but, upon further reflection, the PAX agreed that this route was about as flat as it gets around the Pub. You’re welcome.

Announcements: 2nd F lunch3/22/23 @ JR Cash’s, Community Foundation Run

Prayer requests: Ratchet’s son with cancer, Flintstone’s dad, Tiger’s mom, Mayor’s knee and shoulder