F3 Gastonia

Fitness, Fellowship, Faith

Author: Broke (Page 14 of 20)

Shoulder Destroyer

June 22, 2020 / / 0 Comments

It’s quite a drive to Sandlot for YHC so it’s been a while since my last post there. Seems like they work the legs and arms pretty hard based on the backblasts, so I decided to give the shoulders and upper back a good beating this morning. Stroganoff and Dirt got in a little EC and 11 total PAX at 0530. Disclaimer, Pledge, Warm up and off we go.

 

Mosey down Riverwood Drive stopping at each cross road for 5 Burpee’s then head to the lot at Food Lion.

 

Quick round of Ab work consisting of 20 LBC’s (IC), 20 Flutter’s (IC) and 10 Big Boys (OYO) then over to the wall.

 

Partner Dora

100 Dirty Hookups

200 Hip Slappers

300 Merkins

This sucked! Shoulders were smoked after this, but there was still plenty of time left and more on the Weinke.

 

Another round of Ab work (same as above) to give our upper body a chance to recover and then over to the lot at Planet Fitness for a Quarter Pounder.

Run 25 yds, 25 Werkins, NUR back

Run 50 yds, 50 American Hammers, NUR back

Run 75 yds, 75 squats, NUR back

Run 100 yds, 100 Mountain Climbers, NUR back

 

Another round of Ab Work and time to head back to Startex stopping along the way for 5 more Burpee’s and a couple minutes of Mary.

 

NMM/COT

Living Right is HARD

Galatians 6:9 – “Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

Doing good is hard work and at times we all doubt whether it matters. At times it can often seem overwhelming and start to feel like there is so much to do that we can’t possibly do enough. As Christ followers, we must trust in Him and rely on Him for our strength so that we can persevere and reap the reward of eternal life.

 

Announcements

Annihilation at Folsom on June 27th

PT test at Gashouse on July 18th – Painlab and bootcamp combined, Yank and Folsom are open

Tube takes over as Painlab Site Q on June 27th

 

Prayer Request

SA 2.1

HIPAA recovery

T Square and family

Huck

Pedal’s Dad

Stinky Bird’s Dad

Round Up and family

 

YHC took us out.

 

Sandlot and Neverland are great AO’s with lots of areas to work. The regulars here are a great group of PAX and if you haven’t had a chance to post here try to work it in soon. You’ll be glad you did. Thanks for the opportunity to lead and the push from each of the PAX this morning.

 

I’m Broke

Big Crowd at Folsom

June 22, 2020 / / 0 Comments

YHC rolled through Big D a little early on Saturday morning and there were PAX scattered all through town getting in some EC. The parking lot was almost full at 0615 and YHC was thinking about how to rework the Weinke to ensure that the large group would get the proper beatdown. 31 PAX at 0630 and its time to put in some work. Since we had an FNG a full disclaimer was given, pledge was said and warmup was skipped. Off to the tennis courts to get started.

 

Merkincides

5 Burpee’s on the first court then run to second court for 5 Merkins. Back to start for 5 Burpee’s then to third court for 10 Merkins. Rinse and repeat across all courts increasing Merkins by 5 reps each court.

 

Rinse and repeat as Hammercides

5 Big Boys at start and increasing reps of American Hammers

 

After a mosey up to the horse arena, partner up and let’s do some Dora. One partner performs the exercise while the other runs a lap on the track. A shorter run was offered, but these rock pushers all took the long route.

100 HR Merkins

200 Big Boys

300 Squats (YHC originally called jump squats but was quickly informed of how bad an idea that was)

 

Over to the bleachers for a Triple Nickel

5 Diamond Merkins at the bottom, up the bleachers with a squat on each level then 5 lunges at the top. Back down the bleachers with a squat on each level.

Rinse and repeat x5.

 

Getting short on time so back to the start and finished off with 10 Burpee’s.

 

NMM/COT

We need to Transform

Romans 12:2 – “Do not conform to the pattern of the work, but be transformed by the renewing of your mind.”

Conforming – behavior / works from the outside in

Transforming – changing character / works from the inside out

Restated (Broke version) the verse could be said this way – Do not behave as the world behaves, rather trust in the Lord who lives in your heart to behave in accordance with his will.

 

Announcements

Annihilation workout at Folsom on June 27th

PT test at Gashouse on July 18th – Painlab and bootcamp combined, Yank and Folsom are open

 

Prayer Request

SA’s 2.1

Each other and the day to day battles that many are facing

HIPAA recovery from hernia surgery

Round up and family

Get in a Shield Lock and get involved with Whetstone

 

YHC took us out.

 

Welcome to Jacob Spikes, now known as “Higgins”. Great crowd this morning and a lot of relatively new guys really pushing and posting on a regular basis. Iron sharpens Iron and you need to look no further than the Gashouse to see this in action. PAX were pushing each other during EC, going back for the Six and offering encouragement all thru the workout.  Great morning and greater group of HIM’s.

 

I’m Broke

Prison Break 6-17-2020

June 17, 2020 / / 0 Comments

The rain held off and a strong group of 19 PAX and a 2.0 showed at Prison Break to get in a run. Multiple routes were taken, multiple paces were run, all got stronger. Great work!!!

 

Announcements

Annihilation workout at Folsom on June 27th at 0630. Folsom regular boot camp will be open.

PT Test at Gashouse on July 18th at 0700. Regular Gashouse boot camp and Pain Lab will be closed. Yank and Folsom will be open.

 

Prayer Request

Round Up and family

HIPAA upcoming surgery

Big Pappy’s mother

SA’s 2.1

Our Nation

 

YHC took us out.

 

As always brothers, it was a pleasure to lead.

 

I’m Broke

Three Ring Circus

June 11, 2020 / / 0 Comments

A little cooler temps, light wind and some drizzle make for a perfect setting for a beatdown at the Goat. 13 PAX ready to roll when 0530 hits so let’s knock out the disclaimer and pledge and go to work.

 

After a lap around the town we stopped at the Fire Department and from that point all the way up 8th Ave to 1st Baptist we performed 3 Burpee’s at each power pole.

Next up was a Triple Nickel in the parking lot; 5 HR Merkins, run across the lot, 5 Big Boys.

Mosey across the street to the wall for a little 3D.

3 sets of 10 Dips (IC), 10 Derkins (IC), 10 Dirty Hookups (IC)

We’re done here, back down 8th Ave stopping for 3 more Burpee’s at the same poles all the way to the 9th St. YHC wasn’t very original with his Weinke today, so we did another round of Triple Nickel up the 9th St. hill. 5 Mike Tyson’s, run the hill, 5 American Hammers.

Time for a little ab work at the Gazebo. 33 LBC’s (IC), 33 Flutter’s (IC), 33 Big Boys (OYO) and 33 Oblique Crunches (IC)

We did two more laps around the town and time was up.

 

NMM / COT

1 Peter 4:8 – “Above all, love each other deeply, because love covers over a multitude of sins.”

A common theme that continues to arise in various verses, studies, etc. that I’ve recently seen is friendship and the need to support one another. This verse was the You Version verse of the day yesterday and tells us the as Christ followers we must make demonstrating the love of Jesus to others a top priority, especially during seasons of suffering.

 

Announcements

2nd F at The Station Friday at 5pm

 

Prayer Request

SA’s 2.1

Clavin’s M

Round Up’s M

Our Nation

 

Doodles took us out.

 

I’m Broke

Just another JV workout

June 10, 2020 / / 0 Comments

Things are starting to heat up at Midoriyama but 11 PAX didn’t let that stop them from posting for a JV workout at the region’s premier afternoon AO. All were veterans so the short form disclaimer was given and the Pledge of Allegiance was recited. No need for a warmup, if you aren’t warm already something is wrong with you.

 

We moseyed to the large soccer field, set up a 5 sets of cones 20 yards apart on the shady side of the field and got to work. It went like this:

1 Burpee at start then run to 1st set of cones for 10 Merkins

Back to start for 2 Burpee’s then run to 1st set for 10 Merkins, then 2nd set for 20 American Hammers

Back to start for 3 Burpee’s then 1st set 10 Merkins, 2nd set 20 American Hammers, 3rd set 30 Squats

Back to start for 4 Burpee’s then 1st set 10 Merkins, 2nd set 20 American Hammers, 3rd set 30 Squats, 4th set 40 shoulder taps

Back to start for 5 Burpee’s then 1st set 10 Merkins, 2nd set 20 American Hammers, 3rd set 30 Squats, 4th set 40 shoulder taps, 5th set 50 LBC’s

Now come back down the ladder all the way to 1 Burpee and 10 Merkins

 

Next up was a little socially distant partner work. One partner does AMRAP of called exercise while the other partner runs to 3rd set of cones and completes a set number of reps of a different exercise. Flapjack. Repeat each round x3.

Round 1 – Flutter kicks AMRAP, 5 Burpee’s opposite end

Round 2 – Big Boys AMRAP, 10 Mike Tyson’s opposite end

Round 3 – Oblique crunches AMRAP, 10 Imperial Walker squats opposite end

 

Time was up so back to the start.

 

NMM/COT

Proverbs 17:17 – “A friend loves at all times, and a brother is born for adversity.”

We are not called to do life alone, rather we are called to build relationships and form communities in Christ. A true Christian friend will stand by you in all situations, especially the hard times. Think about who you have this type of relationship with and what relationships you need to work on to get to this level.

 

Prayer Request

SA’s 2.1

Clavin’s M

Round Up’s M

Our Nation

 

Thanks to all the guys for coming out today and the hard work they put in. Bats were flipped, rocks were pushed, form was questionable and mumble chatter was heard. Typical Midoriyama.

 

I’m Broke

We Bombed

June 1, 2020 / / 0 Comments

Where was this weather during the Ville to Ville on Saturday? Seven PAX for almost perfect conditions at Mt. Hollywood this morning. After a disclaimer, Pledge and warmup we headed down the road to the BB&T parking lot and got to work.

 

Partner BOMBS

One partner performs the exercise while the other runs a lap around the bank.

Burpees x50

Oblique Crunches x100

Merkins x150

Big Boy’s x200

SSH x250

 

Next up was a quick Route 66 consisting of Bear Crawls and CDD’s before we headed back to the school for a little 3D:

3 rounds of Dips, Derkins and Dirty Hookups all x10IC

 

NMM / COT

Proverbs 24:10 – “If you faint in the day of adversity your strength is small”.

A simple verse, but one that carries a powerful meaning. If you are fearful and discouraged by every trial and affliction that you face you will have no strength and in time become your own worst enemy. Let your faith in God be greater than your fear of any enemy and trust in him to guide you through the adversity you face.

 

Prayers for SA’s 2.1, Clavin’s M, Gold Digger and his family, our Nation and the Police.

 

YHC took us out.

 

 

Prison Break 5-13-2020

May 13, 2020 / / 0 Comments

8 PAX posted for a run on a somewhat dreary morning. Great to be back at it with my F3 Brothers!

 

Announcements

-Virtual Ville to Ville on May 30th. Get a group together and join in on the fun, Pizza Man has the route mapped out.

 

Prayer Request

-Sister Act’s daughter

-Montross M having surgery tomorrow

-Hicks family

 

Pledge and YHC took us out.

 

I’m Broke

Hollywood is Open!!

May 11, 2020 / / 0 Comments

It seems like we’ve been away from Mt. Hollywood forever, but evidently it hasn’t been long enough for them to do something about the condition of the parking lot. I guess since there’s no school, there’s no need for some decent pavement. Regardless, 7 PAX met in the gloom on this morning to put in some work. Disclaimer, pledge and warmup were completed and then we got to work. It went something like this:

 

Start at the front of the school and perform the following escalator work OYO:

10IC Dirty Hookups

Run a lap

10IC Dirty Hookups, 20 Dips

Run a lap

10IC Dirty Hookups, 20 Dips, 30 Merkins

Run a lap

10IC Dirty Hookups, 20 Dips, 30 Merkins, 40 LBC’s

Run a lap

10IC Dirty Hookups, 20 Dips, 30 Merkins, 40 LBC’s, 50 Flutter Kicks

Run a lap

This was so much fun that we ran it back starting at the top.

 

Still time for about 10 minutes of ab work and 5 minutes of stretching to close it out.

 

Announcements

-All AO’s are open and back on their regular schedule

-Keep checking Slack and Twitter for updates on future events

-Virtual Ville to Ville relay end of May, get a team together and sign up

 

Prayer Request

-Hick’s family

-Sister Act’s daughter

-Def Leppard’s son

 

YHC had a verse for this morning, but we ended up taking some time to catch up, discuss current situations and whether or not anyone knew of any needs within the region. Keep your eyes and ears open for any needs as you resume posting and reconnecting with PAX you haven’t seen for a while. F3 is more than a workout!

 

Dr. Seuss took us out.

 

I’m Broke

Crossroads 5-10-2020

May 11, 2020 / / 0 Comments

There were a lot of runners, ruckers and bikers on the streets of Dallas on Sunday. The turnout for the run Pizza Man organized in memory of his niece was awesome and a few that didn’t want to run quite that far posted around the corner at Crossroads. 3 ran 5 miles and 4 rode bikes and harassed the runners. Strong work by all.

 

Announcements

-All AO’s are open and back on their regular schedules

-Keep checking Slack and Twitter for updates on future events

-Virtual Ville to Ville relay end of May, get a team together and sign up

 

Prayer Request

-Hick’s Family

-Sister Act’s daughter

-Def Leppard’s son

 

YHC took us out.

 

I’m Broke

Persevere

March 18, 2020 / / 0 Comments

Eight PAX on an extremely foggy day for a little work around the track at the infamous Ricky Bobby AO. Short version of the disclaimer and then into the warmup. Q fail early on in this workout as YHC forgot the pledge. After the warmup, we moseyed a lap around the track and got started.

 

I was going to call this the Mile Escalator, but Sargento informed me that it took 5 laps to make a mile on this particular track. That’s ok, I’m still calling it that since we did a lap prior to starting.

Lap 1 – Stop at each turn on the track for 10 Merkins

Lap 2 – 20 squats at each turn

Lap 3 – 30 LBC’s at each turn

Lap 4 – 40 SSH at each turn

Another lap around the track for good measure and then Round 2:

20 Dips, 20 Derkins and 20 Step Up’s then take a lap

Repeat x3

Round 3:

20 Big Boy’s, 20 Flutter Kicks and 20 American Hammers then take a lap

Repeat x3

Another two laps around the track to get us close to 3 miles total and then finished up with 3 minutes of Mary.

 

James 1:2-3 – “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perserverance.”

We are going through some unprecedented times and each of us are facing trials, some more so than others. James is not instructing us to feel joyful during these times, just to label them as joyful. Doing so helps us to focus more on our faith and develop a deeper trust in God which strengthens our relationship with him. Our relationship with God will be what brings us joy.

 

Announcements

All events have been either cancelled or postponed. Keep an eye out for rescheduled dates in the future.

 

Prayer Requests

Lynn Hamm and family

Orangeman’s mother

Broke’s nephew and his family

 

YHC took us out.

I’m Broke

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