F3 Gastonia

Fitness, Fellowship, Faith

Day: August 22, 2023

Midoriyama 8/22

August 22, 2023 / / 0 Comments

It was yet another scorcher at Midoriyama. YHC had a plan to keep the boys in the shade most of the time, but we were still going to put some work in. One of the PAX whose name rhymes with “hate” suggested we should just fellowship mosey for 45 minutes and call it a day! You “hate” to see it! All of the PAX (except for Mammas Boy) seemed pretty unmotivated today. It was freaking hot, and they knew the pain train was about to leave the station!

Warmup:

  • Seal Jacks
  • Goof Balls
  • Grass Pickers
  • Left over Right, Right over Left Stretches
  • Arm Circles

Thang:

Mosey to the soccer field at dog hill on the backside in the shade. We performed the “Laredo” WOD. It goes like this-

6 rounds of:

  • 24 Squats
  • 24 Merkins
  • 24 Walking Lunges
  • 400 Meter Run

All of us were riding the struggle bus by round 6. Even though we were in the shade, there was ZERO wind blowing.

After a minute to cool off and get our breath, we lined up on the sideline facing the large goalie box line (approx. 10 yards away). 4 rounds of:

  • 5 Mike Tysons
  • 10 CDD’s
  • 15 WW2 situps
  • Bear Crawl to goalie line and back to sideline

Slow mosey back to the flag for a couple minutes of Mary.

  • LBC’s X 25 IC
  • Flutter Kicks X 25 IC
  • Freddie Mercs X 20 IC

Time’s up.

Announcements:

  • Kings to Crowders ruck/ hike on Sunday, 8/27
  • Need some runners for the Tuna 200. See Pockets if interested
  • Annihilation workout at Gashouse on 8/26. Q’d by Defib
  • Coconut Derby on 9/3 to crown the next Champion
  • Convergence on Monday, 9/4 at Gastonia Honey Hunters’ field. 0700 start

Prayer Requests:

  • Huckleberry
  • Turtleman
  • Jackson Hall
  • Norwood
  • Mayor
  • Def Leppard
  • Hacksaw

YHC wants to thank the PAX that posted today. It was brutally hot, but you boys posted anyway. Thank you for the support and mumblechatter!

L8R SK8RS,

Slaw

 

 

Hollywood Ranger

August 22, 2023 / / 0 Comments

YHC’s first Q in a hot minute, so I decided to stick with what I know.

Off we ran to the Mt. Holly pool (after a few distractions) for some mobility work, then back down the uphill to Sake (after some more distractions) for some core work. So far so good.

Now we run down the hill to Main Street for some leg work. Less pleasant. Now down Main to FBC, but stopping at every opening (road, gate, or otherwise) for Leppard Merkins.

Once at the bottom of Baptist Hill (or is it K2?), time for triple nickel with burpees (for SA) and Peter Parkers (w/o a merkin attached, unless you’re Canadian).

Time to work our way back to the flag, now stopping for jump squats at every light pole on the left, until mutiny ensued. We came up a hair short of the promised 3 miles, but some were closer than others.

Announcements: mountain climbing, convergence, and a trail 5K. You know the drill, check Slack.

Prayer Requests: SA’s family, Catheter’s family, Turtleman, Norwood, Huck

Pallbearer took us out.

Hi-Lo

August 22, 2023 / / 0 Comments

The problem with waiting so long on the backblast is all the details.

We did a warmup, not sure what it was.  We also did the Pledge of Allegiance, although I am not sure if it was the beginning or the end.

Moseyed to Fidelty bank via Old Neal Hawkins.

There we broke out the deck of death.  Each PAX had to pick a card, but before picking decide if their card was going to be higher or lower than the card before it.

If they were correct, then we did the exercise (10+number cards, face=25, Aces=50, Jokers=Pax choice)

If they were wrong, add 3 burpees

After each PAX had gone, a lap around the bank before the next round.

We didn’t make it through the entire deck before having to head back.

Announcements were made.

Prayers were noted and lifted.

Ball and Plate

August 22, 2023 / / 0 Comments

Open Q was schedule to Q on this Saturday.  Asked if he would mind if YHC took it instead.  Being gracious, he relented after checking with Gavel, of course.

0700 hits with only vets, so a brief disclaimer.

We moved to the entrance to Mill St for the warmup.

Goofballs, Merkins, plus a couple of others.

Stopping back by the truck to pick to “friends” for the day – 10lb Slam Ball & Sparky Special Plate ~15lb.

Breaking the group into two, the two friends were carried up Myrtle in “suicide” fashion.  (You should been there to understand)

A bit of Dora followed in the church parking lot.

Moving to the stairs, we did some bear crawls up and crawl bears down.   Then calf raises up.

Moving to the wall, we did a few rounds of Dips, Derkins, and Step-Ups.

Then back down Myrtle in the same fashion we came up.

Dropped the kids back by the truck before finishing up with a little AB work.

The Pledge of Allegiance ended the time.

Announcements were made.

Prayers and Concerns noted and lifted.

 

Thanks for the opportunity…

Pick a Card

August 22, 2023 / / 0 Comments

0530 arrives with no FNG, but a large crowd.

Knock out a brief disclaimer since these are vets and then The Pledge of Allegiance.

And were off to a mosey.  A sudden bit of traffic forces a rethink on the route, so down Riverwood Parkway we went,

Stopping at the old entrance to Martha’s we did some warmup:

Overhead Claps, Arrows, LBCs, SSH, Merkins

Then on to the new Kintegra office.

Six decks of cards and the board shown below waited on our arrival.

Card gives the count when 2-10 and decoded by board.

Aces and Jokers can be given to your friends.

We finished the decks leaving enough time for an AB-Ring.

Announcements were made.

Prayers note and lifted.

Past Workouts

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