Fitness, Fellowship, Faith
Another day of rain, but we were lucky, the four runners that made it out had about a 40 min window of no rain, or some light rain, to get in 5 miles.
The Route -to Martha’s and back, not too original!
COT
Announcements
Prayer Requests
YHC closed in prayer
Back in late February, late March, YHC agreed to take a Q at Gashouse, which would be a VQ for this AO. YHC was looking forward to it, but then COVID19 changed things and then the quarantine. So when we finally were able to get back to bootcamps, YHC reached out to Linus for a Q spot. Sent out notification on Twitter and Slack that workout would be explosive, so pressure was on to provide PAX with a good beatdown!
Disclaimer
The Pledge
WARM-UP:
SSH x30
IW x 15
Don Qs x 15
Mountain Climbers x 15
Merkins x 15
THE THANG:
Mosey to Grier Middle School front parking lot.
ROUND 1 – 5 burpees, 1/8 mile run
ROUND 2 – 5 burpees, 10 ‘mericans, 1/8 mile run
ROUND 3 – 5 burpees, 10 ‘mericans, 15 LBCs, 1/8 mile run
ROUND 4 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks,1/8 mile run
ROUND 5 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1/8 mile run
ROUND 6 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 1/8 mile run
ROUND 7 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 30 American Hammers, 1/8 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, 1/8 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, 1/8 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, Finish it off with the group doing 50 Zombie Walks together..Definitely a crowd pleaser!
Mosey back to the Schiele for a round of Mary before time runs out,
COT
Announcements
Prayer Request
YHC took all out in prayer
Hard work was put in by everyone!
Thank you all for the opportunity to lead this morning! It was an honor.
Breaker Breaker
After several weeks of no F3 workouts, it was a great feeling to finally be back in the gloom. Although I stayed active during the quarantine, mainly running and some bootcamp style workouts, I found myself fartsacking many mornings, just rolling out of bed, get some coffee, fire up laptop and start my workday. I would then get a run in late in afternoon. I was getting so out of my normal routine. The morning bootcamps helps hold me accountable in my physical acceleration, knowing there will be a small group of men pushing each other and all the mumblechatter gets me up at 4:45am in the mornings. I missed that for several weeks, our “Shelter in Home” time.
5:30am and time to get to work!
Disclaimer
The Pledge
Warm-up
The Thang
Mosey up road by Floyd and Blackies to the church parking lot.
YHC set-up six pylon cones, spaced out about every 20 so feet… Time for suicides with an interesting twist!
First exercise – Mountain Climbers
Bear crawl to first pylon, 5 reps, back to start, run to 2nd pylon, 10 reps, and so on until we reach sixth pylon and complete 30 reps
Second Exercise – Zombie walks, this was a killer on the legs. Repeat all the above.
Third Exercise – SSH
Fourth Exercise – Merkins
Fifth Exercise – LBCs
Finish off with Burpees except we start at first pylon for 2x burpees, go to every other burpee and double the number, 2, 4, 8.
Mosey back to shovel flag and time was up.
COT;
Announcements
Prayer request
YHC took us out in prayer.
It has been a while since YHC has posted at Mt Hollywood, let alone Q there. Broke was looking for Qs, so YHC decided to take him up on the offer and make self get up on a Monday morning. After several miles of running the Rooster, having to get up at 4am on a Saturday morning and then another early morning Sunday to get 6 miles @ the Coconut Horse, YHC is tired and wanted to keep any running to a minimum. So what should the Wienke consist of? Got it, it will be an easy/light workout. 🙂
It’s 5:30 am and YHC pulls in the parking lot, several people already there. This looks like a good turn out, but then 2 more cars show up, Virus and then Tiger, with Orangeman and Shell Shock rolling out of car just in time to get started. Total of 12 PAX including YHC, not bad for a Monday morning.
Disclaimer – brief since no FNGs. We all know what to expect.
Warm-up
The Pledge
Mosey across street to middle school
100 SSH
Lap around the parking lot
Core
50 SSH
Lap around parking lot
Legs and Arms – PAX didn’t like the side lunges, or should I call them Denise’s?
Also during these exercises, SA and Slaw were dancing around like ballet dancers! These two were like little kids back and forth with each other throughout the workout….Both are in YHC’s van for the P200, so that is going to be a very interesting adventure!
50 SSH
Lap around parking lot
Chest
50 SSH
Lap around parking lot
Core
During this round of exercises, there was a funky smell lingering, which actually happened throughout the workout, but this was pretty bad. Someone didn’t eat very well on Sunday! YHC got messed up on cadence and count, so we probably only did like 10-12 American Hammers the second time. Oh well!
50 SSH
10 burpees
Mosey back to school
COT
Announcements:
Prayers:
Bible Verse
1 John 4:19-21
We love because he first loved us. If anyone says, “I love God,” and hates his brother, he is a liar; for he who does not love his brother whom he has seen cannot love God whom he has not seen. And this commandment we have from him: whoever loves God must also love his brother.
We are not perfect, but we all need to love each other like God has commanded us to do. It doesn’t matter what your religion, race, political view, gender view or whatever, we are all called to love each other like we love God. If everyone followed this verse, can you imagine what this country, or even world would be like? This is an area YHC really needs to work on because I am far from loving some brothers and sister like God commands me to….I pray that we all can be better at loving all brothers and sisters. We may not agree with everything someone says or the way they live, but we need to respect them, love them, and pray for them and ourselves.
Thank you men for allowing me to lead this morning. As always, it is an honor.
Breaker Breaker
Third Annual Rooster Relay. YHC has been to all three events, and have enjoyed each one of them. It is always goods times, getting to get in some fast laps and fellowship with Gashouse brothers and meet other F3 brothers from other regions. Not mention, The Rooster is always a good cause, raising money for local charities…This year proceeds went to the Rock Hill Men’s Shelter, $2300 was raised. Nice!
This years relay started a little earlier than in the past from what I remember. Teams had to be in Rock Hill around 5:30am and start was @ 6am. It was also cold with some wind..
Gashouse was well represented, 3 running teams and 3 rucking teams…. Well Done Gashouse!
The Rooster is a 26 mile relay or some call “The Fastest Marathon”. Teams are made up of 5 runners or an ultra team, 2 runners. Each team runs 26 miles. Full teams (5 man) , each runner has 5 x 1 mile laps with the final lap ran as a team to make 26 miles. The ultra teams run 12 x 1 mile laps and finish the last together.
Gashouse had 2 four man teams and 1 full five man team. I really don’t know where each team placed, but I know we all did well. We all were running laps like we were at Dover International Speedway, going Nascar fast, round and round, all left turns!
Somewhere around YHC’s 3rd leg, Dirt and I took off at the same time. We stayed close to each other most of the loop, but YHC was pulling away just a little. With about 50 yards left before the exchange zone, Dirt calls out that he was catching me, before I knew, we were side by side with a photo finish, I believe Dirt had me with an arm reach. Way to go Dirt!
All in all, we had a great time…Looking forward to next years Rooster!
Breaker Breaker
It is another cold Thursday morning at Gastonia’s Premiere Running AO.
It’s 5:30am time to run. First lets say the Pledge.
The Thang:
We ran!
The route was to Martha Rivers and back, pretty straight forward, nothing exciting other than we ran. Some ran 5 miles, some 4.5, and some 3 miles. One person had to make a pit stop at McDonald’s on the way back. I want say their name, but their initials are SLAW!
COT
Announcements
Prayer Request
Well, today YHC is another year older and no better way to celebrate other than lead a workout. In honor of my birthday, I decided to take Q three days in a row. Very tiring for an old man, but YHC managed.
It’s 5:30am, the PAX are here ready to go to work.
Disclaimer
Pledge
Warm-up
The Thang:
Mosey up main street going uphill to the church parking lot. YHC already had the cones staged for what was next to come.
Once we all gathered in the parking lot, there were 5 orange cones spaced out about 15-18 yards apart. It was time for some suicides. YHC is not a very creative person and will borrow very proudly, which I did for this workout. Thank you Tiger!
With the cones in place, PAX ran to 1st cone for 5 reps of called exercise, back to starting point. Next cone for 10 reps and so on up to 25 reps. Rinse and repeat for a total of 5 of the following exercises:
Bonus round was with burpees, except we started with 2 reps and worked out way up to 10 reps.
Not much time left, so start the mosey back for COT.
COT
Announcements
Prayer Request
Welcome FNG, Buckshot!
Thank you men for celebrating my birthday Q! It was an honor to lead this morning.
Breaker Breaker
Another wet morning, when will the rain stop. We did have a window of opportunity for a workout, although it was very foggy and wet ground this morning. This is the 2nd week of the new AO and YHC has the pleasure to be the Q.
Disclaimer
Warm-up
Mosey to the track for some Triple Nickle. We started in center of track at the bleachers and did called exercise and then ran around track to opposite side for 2nd called exercise and then back to starting point for a full lap around track, 5x.
Next is more running with a called exercise at each corner.
Rinse and repeat but x15 reps per exercise
Rinse and repeat with x20 reps per exercise
There were many water puddles on the track, so we had to do some dodging. At one point, someone made the comment that Whoopee would be in heaven with all the water puddles, puddle jumping like a little kid.
Mosey to the school building where it was somewhat dry for a core work.
30x20x10 reps of the following:
The Pledge
COT
Announcements
Prayer Request
Hard work by all PAX. Thanks for the opportunity to lead, always an honor.
Breaker Breaker
The forecast showed rain, so YHC prepared Wienke with anticipation of rain and the workout would be in front of school where there is cover to keep us dry. On the drive to the Storm, no rain, but it was not entirely dry. Stick to the planned beatdown.
Disclaimer
The Pledge
Warm-up:
The Thang:
Mosey to the school and start out with some BLIMPS. Since it wasn’t raining, run around the parking lot after each exercise
Now for some Tabata; Four 4 minute circuits (20 sec per exercise, 10 sec rest)
Circuit 1 (Repeat each exercise 2x for a total of 4 mins)
Circuit 2 (Repeat each exercise 2x for a total of 4 mins)
Circuit 3 (Repeat each exercise 2x for a total of 4 mins)
Not enough time to do Circuit 4, so YHC decided to Omaha and get in core work.
Three rounds, round 1, 20x, round 2, 15x, round 3, 10x
Mosey back to shovel flag….
COT
Announcements
Prayer Request
Lynn Hamm and family
TopHat – Tucker family
Service men and women
People in Australia impacted by fires
YHC closed us out in pray.
Thank you men for the opportunity to lead this morning. Always an honor.
Breaker Breaker
No FNGs, only Kotters but YHC still failed to provide disclaimer. Oops!
Pledge
We all ran, some further than others.
COT,
Announcements
Prayer Request
YHC closed in Prayer
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