Month: June 2023 (Page 2 of 10)

🥵🥵🥵

Warmups –

• Grass Pickers – 10
• Stretching ….
• 🇺🇸 pledge

Mosey to Soccer Field

Sheldon Cooper- 10-1

• Burpees
• Squats
• Merkins
• Big Boys
• After each round take a lap

Slaw and Defib knocked it out in about 20 mins … we all finished 🤙🏻💪🏻… These guys are awesome !!!

Fellowship mosey back to flag it was HOT 🥵 …

• Last light pole 10 low slow squats
• Parking lot before flag 10 merkins
• Flag 10 Big boys and 10 Burpees to finish it off 💪🏻

Announcements

• July 15 Yank Tiger
• Blood Drive

Prayer Requests

• Norwood
• Jackson Hall
• SA co workers cancer
• Pockets – had a friend to pass RB
• Wikileaks took us out in prayer

Right as I planted the shovel flag, J2C’s car alarm blasted out in the Gloom as if to signal it was time to start the beatdown.  Then Kool Aid pulled up in a classic 70s gold convertible.  Gold was one of the theme colors of this workout to celebrate the College World Series champion LSU Tigers.  At 0530 we got started with light stretching then SSH, Hillbilly walkers, arrows, and Nolan Ryans (10xIC each).  Moseyed halfway around the track for The Thang.

LSU’s path to CWS victory went through Tennessee and Wake Forest, so we did 11s with V-ups (for the Vols) at one end of the field and “Demon Derkins” (derkins followed by shoulder tap) at the bleachers.  After 11s we completed our lap around the track and ended back at the front of the school.  LSU faced Florida in the best-of-3 CWS finals.  Florida scored 31 runs in those 3 games, so we did 31 Alligator Merkins.  Then we did 26 Tiger squats for the 26 runs that LSU scored, plus 57 each of Lbc’s and Step-Ups.

With lots of time left and cleverness running out, I asked for help from the PAX on a Triple Nickel.  J2C chose imperial walkers, and Kool Aid called Mike Tysons.  After that, we finished up with 3 tough minutes of Mary.

Announcements:
July 4 at The Yank:  workout 0700, Declaration at 0830
F3 Dads July 15th (Folsom?)

Prayers:
Marriages and aging parents
Cancer patients, families and caregivers

Honored to lead a small but strong group of HIM’s this morning
– Nutria

F3 Q – Multiply

• Read Mark 4:24- 29  – God Kingdown is like a seed
• We are govern by Laws. One of the laws is the law of sowing and reaping
• God is a giver – John 3 16
• God don’t give us what we want in the form that we expect
  • If we want a table he give us wood
  • If we want bread,  he give us a seed
• • If we want more faith, he gives challenges to develop our muscle faith
• Steward what God has given you
  • If If I eat a seed it dies. If I store a seed, it’s dormant, If I sow it, it becomes alive and God can do something with it.
  • Most of us are holding on to it by God want us to saw our life, talents so he can grow it (not just Money)
• Little become much
  • Don’t despise small beginnings : Zechariah 4:10
  • None of us choose where we start, but we do have a hand in our future because we have a seed.
  • 2 King 4:2 – The women was looking for a miracle, Elisha asked what she had n her house. She said nothing, but realized she had a flash of olive
  • You’ll always feel like you are not enough , God don’t need a lot, he jus needs your seed. Start to pour , sow and God will multiply
  • God gave here more oil but she still had to the work of selling the oil to pay for the debt.
• • If you are faithful in the little, God will make you ruler over much

Announcements:

4th of July workout: at Yank

prayer request:

Norwood – Surgery for his tumor.
Jackson Hall

Great work today fellas!

We did our standard warm-up: R/L, L/R, low slow squats, gravel pickers.

Mosey to triangle path: 5 burpees at 1 corner, 10 AM HAM, 10 big boys….4 burpees, 10, 10….3…..you get the gist.

Mosey to horse track: 5 durkins on bleachers, run up top, 5 CDD, repeat 5x.

Mosey to tennis courts: 4 corners, 10 shoulder taps, 10 hip slappers, 10 LBC, 10 Mike Tyson’s.

Finished with a little Mary, COT, and then closed in prayer.

It was a nice morning without rain for a change. As I pull up to the Downtown Parking Lot I noticed a lighter than normal crowd but it is that time of year after all. Once everyone gathered up at the pavilion we kicked things off with the pledge and a light warmup with SSH, MNC, Seal Jacks, Gravel Pickers, and various upper and lower body stretches. Warmup done mosey over to my favorite spot at the Downtown AO which I have named the Torture Rack. Ain’t no guessing about it y’all all know what I’m doing here as does SA. He quickly blurted out, “I know he ain’t about to call pull-ups.” I quickly replied, “you know I am buddy.” He grumbled some more to which I kindly replied, “you can do all those 50-11 different burpee variations but you can’t do pull-ups. Come on man.” We did a quick Triple Nickel of 5 pull-ups and 5 slow steady step-ups per leg. Once finished with that and whilst still at the Torture Rack we did 3×10 Hanging Knee Raises and 3×20 dips. We then moseyed on to the parking deck for 1 set each per deck level as follows.

10 HR Merkins.
20 SSH.
5 Burpees.

Recovery Walk to other end of deck.

20 Flutters Per Leg.
10 Jungle Boi Squats.
20 Mtn. Climbers Per Leg.
Recovery Walk up ramp.
Rinse repeat 6x.

All done with that now back towards the Pavilion. Got to the parking lot when I realized I had left my phone on the bottom floor of the parking deck everyone tried to urge me to go back for it but it’s an old ass IPHONE with a button on the bottom. I ain’t lucky enough for this thing to get stolen. Ain’t nobody tryin to waste no kind of time time stealing, wiping, and pawning this POS and I ain’t got time to waste going back for it right now. We’re now at the back of my Badd Ass Black Ford F1Fiddy where there’s a lot of 40lb. Sandbags just in time for a sandbag finisher. SA grumbles again not quite as much as with the Pull-Ups but still some whining and grumbling. Again all those Burpees, Mike Tyson’s, Imperial Walker Squats, etc…. but skewered of a little ol’ 40lb. Sandbag. I may be working my way onto that infamous list of his. Oh well that’s how it goes I guess. We finished up as follows.

10 Sandbag Snatches.
15 OH Push Presses.
20 Front Squats.
25 Chainsaw Rows each arm.
30 Curls.

And that’s TIME.

Announcements, Praise-Prayers, COT

Now I have given the Ol’ Duche Canoe a hard time during this BB. However he was kind enough to be the Videographer for the Name-O-Rama and for that he’s a little less Duchy right now but I’m sure he will make up for it during his Annihilation Q.

Good werk men.  Thanks for the push.

Phone Update there was a lady who was more than happy to give me this POS back. She said that the only reason she picked it up was because she was tired of hearing the alarm going off. She thought it was broken and also thought it was trash. Had I not called it from Paul Barer’s phone it would’ve been in the dumpster. HAHAHA I told you it was old and far beyond it’s prime.

It was a wet day at the Storm, but the PAX were all motivated at the aptly named AO.  We got started with warm ups to include:

• Side Straddle Hops
• Seal Jacks
• Imperial Walkers
• Toy Soldiers
• Gravel Pickers
• Squats

A little mosey around the parking lot set the perimeter for the Four Corners:

• 1st Corner: 50 double count soccer run
• 2nd Corner: 1st Corner + 25 double count jump lunges
• 3rd Corner: 2nd Corner + 12 four-count triple bear
• 4th Corner: 3rd Corner + 6 burpees

Following that lungs opener, the PAX made their way to a bench  or concrete barricade for Lindsays, aka Forties, reducing and adding 5 reps of the following until inverted to 10/30:

• 30 Dips
• 10 Derkins

A mosey to the traffic circle for a round of core work. Following each set listed, Pax were to run around the circle:

• 25 Crunchy Frog
• 25 double count Flutter Kicks
• 25 Big Boys
• 25 Heels to Heaven
• 50 American Hammers

To finish it out, a longer mosey around the drive and back to the start where we executed:

• 10 four count Mike Tysons
• 10 four count Mountain Climbers
• 6 Eight Count Body Builders
• 10 Diamond Merkins oyo

Announcements included:

• upcoming Annihilation 6/24
• Blood Drive 6/28
• July 4th at the Yank, 7am
• Speed for Need Spirit Award to F3 Gastonia

Prayer requests included wishing family members well:

• Radar’s sister – recovering from her cancer treatments
•  Jenny’s father
• Uncle Bob with Parkinson’s

This will be my last backblast for F3 Gastonia. I am moving the family back to Georgia. I have really enjoyed getting to know everyone and the welcoming I have received with F3. This is the real deal, life changing stuff. I can’t say enough good things.

Seven met at the Yank on Saturday morning. Started with a warm up: SSH, Imperial Walkers, Morracan night clubs, Gravel pickers, and goof balls. We moseyed to the hill and used inside track of Hawthorne as a modified track to complete the following. 1st lap around: 10 HR merkins, 20 squats, 30 LBCs each light post. 2nd lap: 10 CDDs, 20 monkey humpers, 30 flutters. 3rd lap: 10 diamond merkins, 20 lunges, 30 freddy mercs. We moseyed up hill to the middle school for 11’s on the benches, alternating dips and step ups. For the 4th quarter, we did a bear crawl slalom on the field. This was followed by a Captain Thor 1:4 big boys and American hammers. Along the way we scooped up an FNG. Welcome to Belmont, Chips Ahoy! hope to see you back out.

Announcements: 4th of July workout and reading of declaration of independence, starts 7am at The Fighting Yank. F3 dads on 7/15 at The Fighting Yank.

Prayer requests: Norwood upcoming surgery, Tiger’s mom cancer treatments, Pax on IR

Humbled to serve,

Gator

It was a nice cool May morning down in the Valley of the Beast known best as Folsom. Today I’ve taken yet another Q on short notice as GearWrench asked me to take it a few days ago. As I look around I see all familiar faces so only a brief disclaimer and we’re at it.

Warmup was pretty standard with some SSH, Gravel Pickers, Monkey Humpers, Seal Jacks, and we  finish up with Low Slow Squats & Low Slow Merkins with a hold at the bottom on both.

We Moseyed on to  the Block Pile for little Block Stacking. Along the way we stopped at each light pole for 5HR Mike Tyson’s and Jump squats. Once the Block Pile we did a working set then Rifle Carried @50 meters to the street light at the end of the road. Once there we performed same set and Rifle Carried back. Each round we kept working sets from all previous rounds. It went something like this.

Rd. 1 – 5 Blockies.                                           Rd. 2 – 10 Thrusters.                                     Rd. 3 – 15 Merkins on the Block.            Rd. 4 – 20 Triceps Ext.                                  Rd. 5 – 30 Curls

Everything was going fine until we got to the Tricep Extensions when my block slipped and cracked me upside my dome. It didn’t hurt but what was once a little sweat turnt into a lot of blood. I guess that’s why they’re called skull crushers. Anyway I slowed the bleeding (it really was a good bit must be that good pre-workout I got down in the     D-BLOK last weekend it’s the real deal shhhhh) best I could and finished up in time to repeat the 5HR Mike Tyson’s and 10 Jump Squats at each light on the way back.

We’re back to the flag with 1 min. to go so we did a few burpees and called it a wrap.

TIME

PLEDGE

COT/PRSISE/PRAYERS

Hope you all enjoyed it. Thanks to everyone who showed to help us all get a little mo’ better today than we were yesterday.