F3 Gastonia

Fitness, Fellowship, Faith

Author: Breaker Breaker (Page 14 of 18)

Ruck for Food

December 14, 2020 / / 0 Comments

On Saturday, December 19th, F3 Gastonia is presenting  an opportunity to impact our community, especially for this time of year. Breaker Breaker, Bos, and Tiger will be leading a ruck from each AO on Saturday with the purpose being to ruck to a local grocery store and fill our sacks with food items to take to local food banks.

  • Tiger will lead the ruck out of Folsom, launching at 5:30am for a 5 mile ruck and try to be back by 7:30am. Along the way, make a stop by Wal-mart, which opens at 7am, to fill the sacks.
  • Breaker Breaker will lead a ruck from Gashouse, launching at 5:30am for a 6.5ish mile ruck to Harris Teeter (Coconut Horse) and back. We should be back by 8am
  • Bos will lead a ruck from The Fighting Yank, launching at 5:30am, for 4ish mile ruck to the Harris Teeter and back for bootcamp (maybe)

Please come join us and if rucking is not your cup of tea, you can still donate non perishable food items by bringing to your respectful AO on Saturday, or donate cash.

Breaker Breaker

The Pub – 12/3

December 9, 2020 / / 0 Comments

Pledge

The Thang!

At the 1# running AO in Gastonia, we run! So we all ran!

COT;

Anouncements – Christmas Party, and Whetstone program

Prayer Request – Sargento’s M knee surgery recovery, Sister Act’s upcoming surgery

YHC closed us out in prayer

 

 

Downtown w/The Cooper

October 30, 2020 / / 0 Comments

Disclaimer

Warm-up

The Pledge

The Thang:

Before we got started, YHC mentioned this was going to be an easy, oh meant “Simple” workout.

Short mosey around the parking lot right side of the pavilion.

Now time to get to work, The Cooper Style;

Start off with 1 burpee, 1 merkin, and 1 squat, make a lap around the parking. Next is 2 reps of each exercise and finish with a lap around the parking lot. Rinse and Repeat by adding additional rep until we reach 10 reps. Now descend down in reps back to 1 rep per exercise..

That was “Simply” Fun fun! There was a lot of grumbling chatter among the PAX, so yes it was fun! Everyone worked hard and pushed themselves to get a great start to the day and into the weekend.

Back to the Pavilion for COT

Prayer Request

Announcements

YHC closed us out in prayer.

As always, it was an honor to lead you this morning. Great work by all!

The Goat – 9/10/2020

October 1, 2020 / / 0 Comments

Disclaimer

Warm-up

Mosey to church parking up main street,

Time for some fun!

  • Start in the center of the parking lot, 5 burpees
  • Run to corner 1 for jump squats x 10, back to center for ,5 burpees
  • Run to corner 2 for merkins x 10, back to center, 5 burpees
  • Run to corner 3 for SSH x 10,  back to center, 5 burpees
  • Run to corner 4 for mountain climbers, back to center, 5 burpees

Repeat twice, increasing reps to 15 and then 20

Mosey back to downtown along rr tracks, but stop at trestle bridge for some plank jacks. Now Indian run back to downtown.

Held down to fire station.

Triple Nickel up the hill, Diamond Merkins x 5 at bottom, run to top of hill, Plank Jacks x 5.  Rinse and repeat 5x.

Everyone grab a small wall;

  • Dips x 10
  • Step-ups  x 10
  • Derkins x 10

Rinse and repeat but with 15 reps.

Mosey back to parking lot.

Pledge

COT

  • Announcements
  • Prayer request

 

YHC closed with prayer

The Substitute Q!

September 9, 2020 / / 0 Comments

Watts-Up reached out to YHC on Tuesday to cover for him as Q, he was eager to get Week 2 of the IPC in the books. YHC gladly accepted and will plan to complete the IPC on Saturday.

It’s 5:30am, so let’s get started!

No FNGs, brief disclaimer…

WARM-UP:

  • SSH x20
  • IW x 12
  • Don Qs x 15
  • Mountain Climbers x 15
  • Merkins x 15
  • Stretches – Left foot to left hand, hold; flapjack to right side

 

THE THANG:

ROUND 1 – 5 burpees, run to end of parking lot and back

ROUND 2 – 5 burpees, 10 ‘mericans, 1/8 mile run ROUND 3 – 5 burpees, 10 ‘mericans, 15 LBCs, repeat  run

ROUND 4 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, repeat run

ROUND 5 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, repeat run

ROUND 6 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, repeat run

ROUND 7 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 30 American Hammers, repeat run

ROUND 8 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, repeat run

ROUND 9 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 45 side straddle hops, repeat run

5 Burpees for the train!

 

COT

Announcements – see Huckleberry’s Backblast for all, October 5th, Gaston County Young Life golf tournament

Prayers – Sargento’s office cleaning staff member; Tesla’s 2.0 with job, and Tesla with work, Sargento’s upcoming exam, and Buckshot and family closing on a house.

YHC closed us out in prayer!

 

Although I was the substitute this morning, it was an honor as always to lead you all! Hard work was put in by all!

 

Breaker Breaker

Crescendo

September 2, 2020 / / 0 Comments

Disclaimer

Warm-up

  • SSH
  • Imperial Walkers
  • Don Qs
  • Merkins
  • Stretches
  • Burpess x 5

The Thang

Mosey down to lower parking lot for a Figure 8 workout;

Merkins x 8, run a figure 8 route around lower parking lot, each time you cross center, 2 burpees. That is round one. We will intensify each round adding a new exercise until we reach 8 different exercises.

Round 2

  • Merkins x 8
  • Plank Jack x 8
  • Run the figure eight route with 2x burpees each time you cross center

Round 3

  • Merkins x 8
  • Plank Jacks x 8
  • American Hammers x 8
  • Run the figure eight route with 2x burpees each time you cross center

Round 4

  • Merkins x 8
  • Plank Jacks x 8
  • American Hammers x 8
  • Mountain Climbers x 8
  • Run the figure eight route with 2x burpees each time you cross center

Round 5

  • Merkins x 8
  • Plank Jacks x 8
  • American Hammers x 8
  • Mountain Climbers x 8
  • Dips x 8
  • Run the figure eight route with 2x burpees each time you cross center

Round 6

  • Merkins x 8
  • Plank Jacks x 8
  • American Hammers x 8
  • Mountain Climbers x 8
  • Dips x 8
  • SSH x 8
  • Run the figure eight route with 2x burpees each time you cross center

Round 7

  • Merkins x 8
  • Plank Jacks x 8
  • American Hammers x 8
  • Mountain Climbers x 8
  • Dips x 8
  • SSH x 8
  • Big Boys x 8
  • Run the figure eight route with 2x burpees each time you cross center

Round 8

  • Merkins x 8
  • Plank Jacks x 8
  • American Hammers x 8
  • Mountain Climbers x 8
  • Dips x 8
  • SSH x 8
  • Big Boys x 8
  • Rockette, Squat, Jump x 8
  • Run the figure eight route with 2x burpees each time you cross center

Now for a Triple Nickle

  • Burpees x 5
  • run to back of circle
  • LBC x5

Mosey back to shovel flag for some Mary, but before we do, 5 burpees for the train.

3 rounds, 15, 10, 5

  • Flutter Kicks
  • American Hammers
  • LBC

The Pledge

COT:

Announcements

  • See Montross’ post for all the details
  • Gaston County Young Life’s Golf Tournament – October 5th

Prayer Requests

  • Sister Acts daughter
  • Sargento’s upcoming exam
  • Students and teachers
  • Our Nation

YHC closed us out with prayer.

 

Hard work by all, thanks for the opportunity to lead you this morning!

 

Breaker Breaker

 

Shake n Bake!

August 31, 2020 / / 0 Comments

After missing my Q a couple of weeks ago @ The Goat, YHC was a little worried of over sleeping and missing another Q. Set the alarm and checked it twice, all is good.

Disclaimer

Warm-up

  • SSH x 30 I/C
  • Imperial Walkers x 20 I/C
  • Don Qs x 10 I/C
  • Merkins x 15 I/C
  • Stretches
  • Burpees x 5

The Thang;

Mosey to back of school for a speed and agility workout, but first we need to get loosened up some, Wojo style.

Start at back of school parking lot, Skip to other end by the playground and back. Repeat but doing butt kicks and then another trip doing high knees.

Next all PAX takes a parking spot, stand facing out, then shuffle to front of parking spacing and lunge jump back to the front, rinse and repeat 5X

Next exercise, each PAX lines up on painted line and do Rocky Balboas down and back, 5X,

Then we do the Rockette, Squat, Jump – Kick right leg up with left hand extended, squat, kick left leg touching right hand squat and finish with a jump. Rinse and Repeat 5X

Now we divide up into two groups so we are not running each other over…Group 1 lines up, does a side shuffle for about 10 feet and then sprints toward about 75 yards. Group 2 does the same starts when Group 1 starts sprinting. All Mosey back to repeat for a total of 5X…

That is round 1, the goal was to get in 5 rounds but YHC didn’t realize how much time the sprints would consume, so we did 2 1/2 rounds. Maybe next time, we will only do 2 sprints per round.

We moseyed back to front of school to finish workout with some stretching.

COT

The Pledge

Announcements

Prayer Request; Sargento’s upcoming Financial Planning exam.

YHC took us out in prayer

Great work by all, thank you men for allowing to lead this morning. As always, it was an honor.

Breaker Breaker

Respecting The Fighting Yank!

August 1, 2020 / / 0 Comments

Disclaimer:

Warm-up:

  • SSH x 30 IC
  • IW x 15 IC
  • Don Qs x 15 IC
  • Mountain Climbers x 15 IC

 

THE THANG:

ROUND 1 – 5 burpees, 1/8 mile run

ROUND 2 – 5 burpees, 10 ‘mericans, 1/5 mile run

ROUND 3 – 5 burpees, 10 ‘mericans, 15 LBCs, 1/5mile run

ROUND 4 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks,1/5 mile run

ROUND 5 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1/5 mile run

ROUND 6 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 1/5mile run

ROUND 7 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 30 American Hammers, 1/5 mile run

ROUND 8 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 1/5 mile run

ROUND 9 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 45 side straddle hops, 1/5 mile run

ROUND 10 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 45 side straddle hops.

At this point, Dr Suess says we have 2 minutes left. Well sorry guys, you will have to miss the grand finale, 50 Zombie Walks!

Back to the Yank for the pledge.

COT

Announcements

Prayer Requests

YHC closed in prayer!

 

It was an honor to lead this morning, thank you all! Hard work was put in by us all!

 

Breaker Breaker

Breaker Breaker @ The PainLab

July 1, 2020 / / 0 Comments

Today is YHC’s VQ for the Painlab. YHC has participated in a few painlab sessions, mainly when on IR list, trying to limit high impact exercises, ie, running. I really enjoy this workout, so it was time to step up and Q.

Warm-up with Bootcampers led by Hushpuppy. Painlabers then grabbed their coupons and formed a large circle to prepare for the beatdown!

 

10 minutes AMRAP

  • 10 burpees
  • 10 air squats
  • 10 big boy sit-ups

 

For Time

  • 50 SSH I/c
  • 40 mountain climbers
  • 30 walking lunches
  • 20 American Hammers I/c
  • 10 merkins

Rinse and repeat 3x

 

Kettlebells

  • 20 kB swings
  • 12 kB o/h presses
  • 15 high pulls
  • kB curls, 21
  • 10 kB snatches, ea arm
  • 10 kB upright rows, ea arm
  • 15 mountain climbers
  • 20 jump squats

Rinse and repeat

 

10 minutes EMOM

  • Minute 1 = 10 burpees
  • Minute 2 = 30 sec planks
  • Minute 3 = 10 merkins

 

Indian Walk around parking lot

Round of Mary and then Bootcampers returned.

COT:

  • Announcements
  • Prayer Request

Hushpuppy closed us out in prayer!

 

Thank you all for the opportunity to lead you this morning! Great work by all!

 

Breaker Breaker

Welcome to The Ricky Bobby!

June 18, 2020 / / 0 Comments

Last night Sargento posted he had been EHing about 9 guys and felt good that a couple would be out to the gloom @ TRB AO. YHC prepared the Wienke and was ready to deliver a beatdown to all PAX that avoided the fartsack and came out to TRB!

4:45 AM alarm goes off, out of bed, get dressed, wake up Serena, and out the door we go! Show up at TRB and looks like we have a good crowd. Sargento felt good that his EHing was going to start paying off. 1 FNG, 2 FNG, and 3 FNG along with a Kotter, CandyMan. Sargento’s persistence is paying off. 

FNGs, Welcome to The Ricky Bobby! Let’s get to work!


Disclaimer 

Pledge 


Warm-up
Hillbillies x 20 I/C
Don Qs x 20 I/C
Toy Soldiers x 12 I/C
Burpees x 10 OYO

 

Mosey around front parking lot


80 SSH (This was a crowd pleaser!)

Lap around front of school building and buses

Core
25 LBCs
25 Freddy Mercury
25 LBCs
25 Freddy Mercury


50 SSH


Lap around parking lot


Legs and Arms 


25 squats with overhead presses
25 Lunges, each leg
25 squats w/overhead presses
25 Lunges, each leg


50 SSH


Lap around parking lot


Chest
25 merkins
25 chest flies (I/c)
25 merkin
25 chest flies


50 SSH


Lap around parking lot


Core

25 American Hammer (I/c)
25 flutter kicks (I/c)
25 American Hammers
25 Flutter Kicks

Lap around parking lot


50 SSH


10 burpees


COT
Announcements

Prayer Request

YHC closed in prayer

Thank you men for allowing me to lead this morning. As always, it is an honor. Welcome FNGs

Breaker Breaker

 

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