F3 Gastonia

Fitness, Fellowship, Faith

Day: June 13, 2023

F3 The Storm – June 6, 2023

June 13, 2023 / / 0 Comments

We had a great showing this morning at The Storm.  Seeing no FNG’s, I gave a brief disclaimer, followed by the Pledge of Allegiance.

WARM UP:
SSH x 15 IC
Windmill x 10 IC
Hillbilly Walker x 10 IC
Plank Jacks x 10 IC
Stretches

The THANG:
There is four stations set up around the AO with a list of exercises. All the PAX run to the station, perform the exercise, and then run back to the previous station or COT.

Station 1:
10 Burpees
15 Jump Squats
20 Merkins
25 Flutter Kicks
30 SSH

Station 2:
5 Burpees
15 Bomb Jacks
25 CDD
35 Seal Jacks
45 LBC

Station 3:
4 Kraken Burpees
12 Mike Tyson
24 Lunge
36 Parker Peter
48 Rocky Balboa

Station 4:
6 Burpees
12 Imperial Walker Squats
18 Wide Arm Merkin
24 Alt. Shoulder Taps
36 Mountain Climbers

The Storm 6/13/23

June 13, 2023 / / 0 Comments

0530, pledge.  Begin with mission of F3 – to plant grow and serve small workout groups for men, for the invigoration of male community leadership.  Warmup of SSH, IW, gravel pickers, arm circles and some stretches.

Grab a coupon.

Running Thunder PT test – 12 reps of thrusters, curls, American hammer with block, swings, bent over row, big boys, heels to heaven and burpees.  AMRAP for 25 minutes.   Tough workout.  Have some time remaining so we start back with first three exercises, then take a run across parking lot and back.  Repeat with next three.

Carry coupons back to start, five burpees.  Time

Quick word that the pain from the workout is temporary, we all recover quickly.  But the pain of failure is greater and can last much longer.  Take advantage of the tools available: Q source, shield lock, whetstone, GrowRuck

Announcements: F3 Dads 6/17 at Yank, need  a Q for bootcamp at Yank 6/17 as well, annihilation 6/24 at Old School

Prayer requests: those traveling, Norwood, Eh Yall daughter and those teens killed in auto accident, praise for Anchorman sis-in-law, Oscar multiple friends with cancer, Tiger mom

YHC took us out

Always an honor

Tiger

Tequila Sunrise Rain Dance

June 13, 2023 / / 0 Comments

Warmup: Goof Balls X 15; Toy Soldier X 15

Started Workout with B.L.I.M.P.S

  • Burpees X 5
  • Lunges X 10 (each leg)
  • Imperial Walkers X 15
  • Merkins X 20
  • Plank Jacks X 25
  • Squats X 30

Run a lap around the track.

Workout #2

Alternate between Mucho Chesto and Mucho Squato.  This is where you switch between different variations of Merkins, and Squats.

  • Merkins X 10
  • Narrow Squat X 20
  • Werkins X 10
  • Squats X 20
  • Diamond Merkins X 10
  • Sumo Squat X 20
  • Hand Release X 10
  • Jump Squats X 20

Run a lap around the track after each set.

Rinse and Repeat this workout X2

Workout #3

Captain Thor:

An ab exercise done in a 1:4 ratio. 1 Big Boy sit up to 4 American Hammers.

The group Circled up and got into the Al Gore position.  While in the Al Gore position we start marching to the right, while each person took turns going to the center and doing 3 Burpees as though we were doing a tribal rain dance.

COT

Monday Morning Mt. Hollywood Beatdown

June 13, 2023 / / 0 Comments

Warmup: Gravel Pickers X 15; HillBillies X 15

Mosey to the school Crossing: 3 Burpees at each utility pole.

Mosey to the Wells Fargo parking lot: A.L.A.R.M (20 Reps each)

  • Round 1: CDD; Lunges; LBCs; Rocky Balboas; Merkins
  • Round 2 : Shoulder Taps; Jump Squats; Peter Parkers; Ranger Merkins; Makhtar N’ Diayes
  • Round 3: Burpees; Jump Lunges; Mtn. Climbers; Reverse Crunches; Mike Tysons

Mosey to Truist Bank Parking lot.

Modified 11’s

  • Round 1: 10 Merkins and 1 Big Boys
  • Round 2: 10 Plank Jack and 1 Flutter Kicks

Mosey back to Mt. Holly Middle school. Went to the stairs for some Calf Raises.  Start with 50 and then 100 calf raises.

Grizzcalators: Merkins Crawls up the stairs: Ascend the stairs one at a time in plank position. Perform  merkins on each stair, and increase the number of merkins by 5 as you move up the stairs (start at 20 merkins).

COT

1st Hour Q

June 13, 2023 / / 0 Comments

Q- Folsom – 1st Hour Q

Warmups –

  • 20 SSH
  • 5 Mike Tyson’s
  • 15 Low-n-Slow Squats
  • 5 Mike Tyson’s
  • 10 Gravel Pickers
  • 5 Mike Tyson’s
  • Stretching ….

Mosey down to lower Parking Lot…

Sheldon Cooper- 10-1

  • Burpees
  • Squats
  • Merkins
  • Big Boys

When complete, Mosey to Blocks ….

Triple Nickel- 5 Rounds

  • 15 Curls
  • 15 American Hammers w/ Block
  • Run around Horse Stables

Mosey back to the flag…

Iron Hulk- Mike Tyson’s – Air Presses- Got to 7/28

Pledge 🇺🇸

Announcements

  • 2nd F Lunch- Logan’s – 21st
  • Kids workout – yank – June 17th

Prayer Requests

  • Jackson Hall
  • Mallie
  • Big Pappys son
  • Montross mom surgery
  • Sarlaccs mother-in-law
  • Baptizing BJ’s godson

Past Workouts

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