F3 Gastonia

Fitness, Fellowship, Faith

Day: January 4, 2024

The Goat 1/4/24

January 4, 2024 / / 0 Comments

Fourteen HIM and an FNG joined YHC at The Goat this morning for a frosty start to the day.

Warm Up:  15 SSH / 15 Imperial Walkers / 15 Crack Pickers (since we have a block parking lot, we pick cracks)

Stretch Legs: Right over left, Left over right, and feet together.  Stretch Arms: Right behind back, Left behind back.

Count off and mosey to upper lot for a modified DORA.  Today instead of a DORA we are doing an ORA-OYO.

100 Seated Arm Raises then run around the building and back up the stairs.  200 Squats and a bunch of bitching…then run around the building and back up the stairs.  Some powered through others took an extra lap to break up the squats.  300 LBCs and even more bitching.   Why aren’t we doing a normal DORA?  Because YHC wanted everyone to stay warm this am.  LBC’s and a lap or two or three and we finished up our ORA-OYO.  The rep counting chatter was great and there was little debate as the callouts were made.

Mosey around the building again to the back alley for Touchdown-Beatdown.

Bear Crawl from the End Zone to the 10 for 10 Jump Squats. Run to the 20 for 20 Merkins. Run to the 30 for 30 Dying Cockroaches. Run to the 40 for 40 Apollo Ohnos. Run to the 50 for 50 LBCs. Run to the 40 for 40 Lunges. Run to the 30 for 30 V-Ups. Run to the 20 for 20 Merkins.  Run to the 10 for 10 Toy Soldiers.  Run around the block and back to the start for a repeat.  Many guys got through two laps.  Everyone made it past the 50 on the second lap.  Everyone had a great time according to the chatter.

Mosey back to the flag for a brief Mary and the naming of FNG Kyle Creed, or Skyjack as we now know him.

Announcements: Rice & Beans next Tuesday evening. Get with Virus or Anchorman to HC.  2ndF lunch 1/17 at Whiskey Mill.

Prayers for ALL.

No Quotes Today

January 4, 2024 / / 0 Comments

Midoriyama 1/4/24
Warmup
SSH
Cotton Pickers
Hillbillies
CDD’s
Leg Stretches
5 Burpees for Slaw (Pax were not agreeable that Slaw should have burpees called)

Pledge (Discussion about pledging immediately after Burpees)

The Thang
Run to three different locations to work on the full body, upper body, Ab’s and Lower body.

Run to the far soccer fields parking lot for Upper Body exercises.
20 Merkins
20 CDD’s
20 MNC’s
20 Mike Tyson’s (crowd favorite)
Bear Crawl across parking lot.

Run to middle parking lot for AB’s exercises.
20 Flutters (Count right or left)
20 Hammers (Count right)
20 LBC’s. (Single count)
20 Reverse Crunches (Single count)
Al Gore Walk across parking lot or just regular Duck Walk.

Run to parking lot close to the batting cages for Leg exercises.
20 Rocky Balboas
20 Calf Raises
20 Low Slow Squats
20 High Knees
Lunge Walk across parking lot.

Run back to soccer fields parking lot to repeat the Thang.

After repeating the earlier Thang. Mosey to Softball Field #1 for Triple Nickel with 5 Mike Tyson’s and 5 Squats for 5 times coming back up the hill using the steps.

Announcements: P200 needs runners, See Pockets.
F3 Lunch at Whiskey Mill on Wednesday, January 17th.
Pushing Rocks is coming…..Feb 1.

Prayer Requests: Slaw, Jackson Hall, Ball Joint, Turtleman, all of the many sick all around.

Thanks to all the Pax who showed on a chilly, windy, winter afternoon. No quotes or themes today just running and exercising but maybe next time. If you haven’t been to Midoriyama in a while or ever, come on out and join the fun. There is always a good group, lots of mumblechatter, and usually a tough(ish) workout!

Man vs Car or Stymied Again at the Pub

January 4, 2024 / / 0 Comments

It has been awhile since YHC has run the Pub, so it was great both to be back and to Q! 8 runners set out together; some not thrilled with the chosen “Sargento Backwards” route, but I had done this before so no problem, or so I thought. Now I sympathize with the other pax who say they still get turned around in the neighborhood, which caused Broke to get in a little extra mileage that he didn’t want or plan for.  Despite that, and the three-car conundrum at the intersection, the run and fellowship was good! Great to be with this group at this venue again and to have Alma Mater with us!

Announcements:

2F Lunch at Whiskey River in Gastonia

Rice and Beans next Tuesday at Salvation Army

Push the Rock challenge on Feb. 1-Preblast coming soon

Prayer Requests:

Balljoint

Turtleman

Jane Fonda

Word:

‭‭Matthew‬ ‭11:15‬ ‭ESV‬‬

[15] He who has ears to hear, let him hear.

“Hearing God’s Word is a matter of focusing our whole being- mind, heart, and will- on the Lord, receiving what He says to us and obeying it. The Word of God must penetrate our hearts and become a part of our inner beings if it is to change our lives.”

Waterboy took us out.

Thanks for coming out! Pleasure to lead!

Seuss

 

Shout out David Tepper

January 4, 2024 / / 0 Comments

Here’s a picture of my wienke, shoutout Epstein.

Warm up:

SSH, Gravel Pickers, Moroccan Night clubs, and a new one called David Teppers or just Teppers.

Mosey’ed to the parking lot where I had 10 stations set up. Tabata style: 40 on, 15 off x3, rotate.

Made out way back for COT.

We pray for Wirenut’s mother and uncle battling illness.

We pray for Brillo, Sarlacc’s son returning to service.

We pray for Turtleman, Huck, Oompa, Balljoint, and the Hall family.

 

Ace is the Place

January 4, 2024 / / 0 Comments

Bandit was out for Diablo this morning so in his honor, four HIM and Scrat rucked the Ace Hardware route to check out their specials. Tours of Riverwood and Martha Rivers were on the agenda and two shooting stars were seen.

Announcements: Rice & Beans, F3 Lunch, Pushing Rocks begins in February

Prayer requests: Lovin family, F3 Fugitive

Past Workouts

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