F3 Gastonia

Fitness, Fellowship, Faith

Author: Broke (Page 15 of 20)

Leap Day Painlab

February 29, 2020 / / 0 Comments

A lot of the Gashouse PAX were off “Roostering”, but the four that posted for Painlab this morning put in the work. Stroganoff handled the opening and closing ceremonies and in between we did the following:

 

Partner Alarms

P1 lunge walks across the lot and back while P2 does the exercise. (All with bricks)

A – Overhead press x100

L – Squats x150

A – Flutter kicks x200

R – Randy’s x250

M – Mountain climbers x300

 

Next Up was some Tabata. 45 sec work / 15 sec rest (* with bricks)

Shoulder taps*

Flying squirrels

American hammers*

Merkins

Imperial walker squats

LBC’s*

CDD’s

Calf raises

Dying cockroaches*

Plank jacks

 

Headed over to the amphitheater for some Lindsay’s…Dip’s and Step up’s

10/30, 15/25, 20/20, 25/15, 30/10

Then a little core work….

Big boy’s, Oblique crunches, Dolly’s and Corkscrews x20 each

 

Clavin and Les Nessman had to head out so Bandit and I finished up with another round of Tabata.

 

It it was a pleasure guys!

I’m Broke

Just another JV workout

February 28, 2020 / / 0 Comments

No rain today, but the wind did have a little bite to it. 12 PAX with nothing better to do decided to post for what they were thinking would be a Huckleberry beatdown, but instead they got the JV version. Huck had a conflict and the PAX were stuck with YHC. Let’s get started.

 

No FNG’s so short version of disclaimer was given and followed by the pledge. Let’s skip the warmup, we’re a JV AO and no reason to do any extra work, right?

 

Mosey to the big parking lot at the back of the park for a preview of things to come in the Gashouse region. YHC is planning a PT test for the PAX in April and decided to go ahead and give a glimpse of things to come.

25 Merkins, 25 LBC’s, 25 Squats and 25 SSH’s followed by a lap around the entire lot. Repeat x4.

Add a lot more reps and more running and you’ve got the basis for the PT test. Don’t worry there will be a ruck / walk option for those who are unable to run.

 

Since Huck was supposed to Q, let’s do some work that he would approve of…..11’s with Hip Slappers (IC) and Big Boys.

 

The heart rate is running a little high, so time to recover a little with some core exercises. American Hammer’s, Flutter kicks, Oblique crunches, Dying cockroaches and Plank Jacks, all x20IC.

 

Now back to the wall. Let’s do the Iron Hulk. Wait a minute, this is a JV workout so let’s change it up a little. Instead of 1 to 4 Merkins and Air Presses we did 1 to 4 Mike Tyson’s and People’s Chair air presses. We made it all the way to 10 / 40 before we had to head back to the flag.

 

Finish up with 10 Burpee’s OYO at the flag. Great job guys!

 

Announcements

Convergence March 21st – Shoot ’em up afterwards has been cancelled

Pub needs Q’s for March

P200 teams are now full. Way to step up Madoff!

Big Pappy taking donations of children’s clothes for his Jamaica trip

 

Prayer Request

Stroganoff’s uncle is in his last days

Def Leppard’s aunt

JJ’s Dad

Lynn Hamm and family

T-Square’s Dad

PAX on IR

Timeframe’s M’s Grandfather is in his last days

Blart’s M upcoming surgery

 

1 Peter 5:6-7 – “Humble yourselves, therefore, under the mighty hand of God, that he may exalt you at the proper time. Casting all your anxiety upon Him, because he cares for you.”

 

Def Leppard took us out.

I’m Broke

 

The Pub 2/27/2020

February 27, 2020 / / 0 Comments

13 PAX made it out to The Pub for a refreshing run on this glorious morning. We ran the “regular” route out to Martha’s and back. Some did EC, some ran 5, some ran less and all got better.

 

Announcements

Convergence March 21st – Shoot ‘em up afterwards has been cancelled

P200 still needs one more runner

Pub needs Q’s for March

 

Prayer Requests

Stroganoff’s uncle is in his last days

Def Leppard’s aunt

JJ’s Dad

Lynn Hamm and family

T-Square’s Dad

PAX on IR

 

1 Peter 5:6-7 – “Humble yourselves, therefore, under the mighty hand of God, that he may exalt you at the proper time.  Casting all your anxiety upon Him, because he cares for you.”

 

YHC took us out.

I’m Broke

 

It was a BLAST

February 19, 2020 / / 0 Comments

Light rain and moderate temps….perfect weather for the premier afternoon AO in the Gashouse. Turnout was a little light, but quite a few PAX let YHC know that they were having to push the rock at work and wouldn’t be able to attend. Not a problem, 6 HIM took the DRP and got after it. Short disclaimer, Pledge, warmup and off to the Thang:

 

BLAST – 5 rounds of the following exercises

Burpees x10

Lunges x10 each leg

American Hammers x10IC

Suicides x5 (this ended up being a LOT of running)

Twinkle Toes x10 (Al Gore with calf raise)

 

This took a little longer than YHC was expecting, but we still had time for a little more work:

Bear crawl to the same cones as the suicides and perform 10 Merkins at each cone

Repeat with lunge walk and 10 Jump Squats at each cone

 

Mary suicides until time is up

PAX calls exercise and then runs a suicide while the other PAX perform AMRAP of called exercise. Flutter kicks, LBFC’s, Plank, Nolan Ryan’s and LBC’s were performed.

 

Humble Yourselves

Proverbs 12:15 – “The way of a fool is right in his own eyes, but the wise man listens to advice.”

Learning the hard way works, but that’s also the hardest way to learn. There is strength in admitting your mistakes and listening to others. Don’t be prideful, humble yourself and listen to others. If you fail to humble yourself, God may have to do it for you.

 

Announcements

2nd F Ax Throwing this Saturday – if you didn’t sign up, but want to go, reach out to Huck and see if he can add you

Rooster Feb. 29th – may need some replacement runners, reach out to Breaker Breaker if interested

Convergence March 21st at Martha Rivers 7am-9:30am

 

Prayer Request

Each other

Those battling addiction

 

YHC took us out

 

NMM

Thanks to the PAX for showing up in not so perfect weather and pushing through. Pythagoras has become a regular at Midoriyama and continues to push to get better. Pizza Man, Gold Digger and Slaw all did multiple workouts today and Blart decided to stretch out that stride on the suicides and leave everyone behind.

 

Great work guys, it was a pleasure!

I’m Broke

FFL – Folsom Football League

February 10, 2020 / / 0 Comments

10 PAX posted at Folsom on Saturday to slightly cooler temps and much drier weather than in recent days. There were a few coming in hot, so burpee’s while we wait. After all were present and accounted for we did a short warmup and then moseyed to the lower lot for today’s event…..

 

Touchdown Beatdown!

This is a somewhat regular event at Folsom and since it had been about six months since the last time someone had called it, YHC decided it was long overdue. It’s a perfect you vs. you beatdown where you get out exactly what you put in. It goes like this:

Bearcrawl to 10 yd line for 10 CDD’s

Run to 20 yd line for 20 lunges

Run to 30 yd line for 30 merkins

Run to 40 yd line for 40 squats

Run to 50 yd line for 50 lbs’c

Run to 40 yd line for 40 squats

Run to 30 yd line for 30 merkins

Run to 20 yd line for 20 lunges

Run to 10 yd line for 10 CDD’s

Run back to start

Rinse and repeat until time is called

All the PAX pushed hard and I believe the total number of rounds was 10 in a little over 40 minutes, that’s a lot of reps! Sister Act was the first to finish and won the football, but he had to switch to jump lunges to push ahead of Wichita and Dr. Seuss right at the end.

 

We headed back to the flag and had time for a couple of rounds of Mary before time.

 

Colossians 3:23 – “Whatever you do, work at it with all your heart, as working for the Lord, not for human masters.”

When we say we are going to do something for someone we mean that we are going to meet their needs. But when we say that we are doing something for the Lord, what does that mean? The Lord has no needs, so what is this verse saying? The next verse explains it….

Colossians 3:24 – “knowing that from the Lord you will receive the inheritance as your reward.”

So instead of meeting a need, we are receiving a reward. By working for the Lord, we receive the inheritance which is the joy of knowing him forever.

 

COT/BOM

Announcements

Convergence March 21st from 7am – 9:30am at Martha Rivers

F3 Guns March 21st in the afternoon at Allen Tate’s

2nd F Ax Throwing on February 22nd (let Huck know if you’re interested)

 

Prayer Request

Big Pappy trip to Jamaica the first week of March – taking donations for kid’s stuff to deliver

Flooding / Storm victims

Each other

Purple Haze job

 

YHC took us out.

I’m Broke

Test Run

January 25, 2020 / / 0 Comments

I’ve been working on an idea for a fitness challenge that would be inclusive of all PAX and needed a chance to test part of it out. Today seemed like the perfect day and this AO works for what I want to do, so let’s get after it. 17 total PAX gathered for the pledge and warmup and then we split off into two groups, seven headed off to Painlab with DaVinci and 10 poor souls made the decision to follow YHC for boot camp.

 

After a short mosey up up to the track at Grier I laid out the plan for this first part of the workout :

400 meter run

400 reps (100 each of Merkins, LBC’s, Squats and SSH’s)

400 meter run

200 reps (50 each of Merkins, LBC’s, Squats and SSH’s)

400 meter run

100 reps (25 each of Merkins, LBC’s, Squats and SSH’s)

400 meter run

This was the portion of the workout that I was using to help me with planning the future challenge. Keep a lookout for details coming soon. It won’t be easy, but it’s you vs. you and the goal is to help you push yourself to get better.

 

Next up was a mosey over to First Pres for some “extended” suicides.

Run to the first island, perform 5 Diamond Merkins and then back to the start for 5 Burpee’s. Continue in this manner increasing Diamond Merkins to 10 reps at second island, 15 reps at third island and 20 reps at fourth island. Rinse and repeat replacing Diamond Merkins with Big Boy sit ups and Burpee’s with Imperial Walker Squats.

This was the portion of the workout where the mumble chatter really got going. Sister Act began to question everyone’s form, JJ said something about this being his first (and last) time attending one of YHC’s boot camp Q’s and Short Sale was being Short Sale….encourager, antagonizer, etc.

 

We’ve still got a little time left so let’s mosey around to the back of the church and get in a few more reps. Bear crawls across the parking lot with 25 plank jacks at the opposite side, then lunge walk back with 25 jump squats (x3 rounds). At this point the MC has been ramped up a notch. YHC is accused of being too much like Tesla and The Nantan halts the workout to challenge Sister Act to a fight. I think the elder statesman may have stunned the bat flipper as the challenge was not accepted to my knowledge.

 

Time’s almost up, so it’s back to the flag where we finished up with 22 for the vets called by Pizza Man. Painlab guys joined us for the COT.

 

Announcements

”Sword” is now an official AO. Meets at Ingles in Dallas on Monday’s at 5:30am. Run/ruck/walk and be inside Ingle’s by 6am for discussion of a weekly bible verse.

SFN will be at the Community Foundation Run in Gastonia again this year. Reach out to Pizza Man if you can Q.

P200 meeting 1/26 at Cavendish Brewery at 3pm

 

Prayer Request

Gumby

F3 Nation mission trip in Peru

Each other

 

JJ took us out.

 

NMM

YHC issued a challenge in a BB earlier this week for the Q’s to bring a verse, encouraging word, quote, etc. to share with the PAX at the end of each workout. We discussed how something so simple could have a big impact on someone without you even knowing. DaVinci came prepared and shared Galatians 6:2 – “Carry each other’s burdens, and in this way you will fulfill the law of Christ”. Strong words brother!

 

I’m Broke

 

 

Watch Where You Walk

January 23, 2020 / / 0 Comments

After the past couple of mornings it felt like a heat wave was moving through Cramerton today. Maybe not a heat wave, but definitely warmer temps and 10 PAX took advantage. Sister Act and Dr. Seuss made a last minute call to change their plans and post at the Goat to support a Kotter that SA has been trying to get back out. Welcome back Pink Floyd!

Quick disclaimer, warmup and pledge then off to the fire department to get things started.

 

Ab Work Rd. 1

10 American Hammer’s IC

10 Flutter Kicks IC

10 Big Boys OYO

 

Let’s head up the hill to First Baptist with a stop at each power pole for 5 Burpee’s. Get to the top and….

Ab Work Rd. 2 (see Rd. 1)

Back down the hill and this time replace the Burpee’s with 5 HR Merkins. Get to the bottom and….

Ab Work Rd. 3 (see Rd. 1)

Add 5 Burpee’s for the train

 

Short mosey around town to the back of the BB&T for…..

Ab Work Rd. 4 (see Rd. 1)

 

Time now to partner up for a little Dora 1-2-3. Partner 1 performs the exercise while Partner 2 runs up the stairs and around the block.

100 Diamond Merkins

200 Sumo Squats

300 Plank Jacks

Then….

Ab Work Rd. 5 (see Rd. 1)

 

Another mosey around town and back to the start where we finished up with a little wall work.

People’s Chair, People’s Chair Air Presses, People’s Chair March, Dirty Hookups

 

Announcements

Workout / 3rd F AO at Ingles’ in Dallas on Mondays at 5:30am

5k’s, P200 and other races coming up

P200 mtg this Sunday at Cavendish Brewery at 3pm

Q Source each Sunday after Crossroads and Coconut Horse

 

Prayer Request

Gumby recovering from hernia surgery

Gastone’s father in law

Each other

 

Dr. Seuss took us out

 

NMM

Sparky and some of the other Folsom regulars are testing out a new AO where the focus is on the 3rd F. This is on Mondays at 5:30am at Ingle’s in Dallas. Run, ruck, walk or whatever you want to do until 6am then meet inside Ingle’s where each week a different PAX chooses a bible verse and discusses it for about 15 minutes. This is a great way to get all 3 F’s at once and I encourage you to check it out if you can.

Let’s take what these PAX are trying to do and apply it to each of our workouts. Whenever you Q, I challenge you to bring a verse, inspirational quote or some other type of message to share with the group at the end of the workout. Let’s spend some time in the word as we prepare to Q and strengthen our Faith as we work on our Fitness.

 

This morning I talked a little about Proverbs 4:26 – “Ponder the path of thy feet, and let all thy ways be established.”

Too often we get in a hurry and don’t really take the time to see where we are going. A person who takes the time to deliberately consider where he is headed is far less likely to stumble. Don’t make hasty decisions, discern the Lord’s will and then execute it. Look to him for guidance and he will provide you with the direction you need.

 

I’m Broke

 

Weak turnout, strong work

January 13, 2020 / / 0 Comments

The forecast of rainy weather must have caused some of the PAX to “forget” to set their alarms last night. The skies parted and the weather ended up being great for the 3 PAX that decided to resist the fartsack and start the week off right. Started with the pledge and then moseyed down to the BB&T to get to work.

 

Walls of Jericho

7 Reps of 7 exercises with a lap around the bank and parking lot after each set. The goal was to focus on good form and full execution of the exercise. Exercises were:

Hip Slappers (IC)

Mtn. Climbers (IC)

Squats

Mike Tyson’s

American Hammer’s (IC)

Plank Jacks (IC)

Lunges (IC)

 

Took a minute to discuss the teachings found in the story about the walls of Jericho. Be obedient to the teachings and instructions given to you by God and have faith that he will deliver you. Let’s mosey.

 

Stop at Central Ave and perform 10 squats at each light pole until you get to the bottom of the hill then NUR up the hill to Oakland St. and perform 50 LBC’s OYO. Continue up Central all the way to Hawthorne stopping at each light pole for 2 Burpee’s. Meet up at the steps in front of the auditorium for 10 regular calf raises on each step going up and 10 toes out calf raises on each step on the way down.

 

We moseyed to the cover in front of the middle school to finish up with about 10 minutes of ab work. Big boys, oblique crunches, flutters, etc….then finished up with 10 Burpee’s, 25 Dips and 10 Step Ups.

 

COT

Announcements

Rooster on Feb. 29th – put something on Slack if you’re interested in finding a team

Whoopee is working to get together a shooting event for PAX

 

Prayer Request

Gumby – recovering from hernia surgery

PAX struggling with injuries and other issues

Be on the lookout for this week’s prayer list from Tiger

 

NMM

Thanks to Red Ribbon and Pillager for coming out this morning. These guys were sprinting around the building during the Walls of Jericho and really pushed me today, I was definitely the six.

 

YHC took us out.

 

I’m Broke

 

 

Crossroads 1/12

January 12, 2020 / / 0 Comments

13 PAX either rucked or ran at Crossroads. Welcome FNG Purple Haze (Eric Hendrix).

 

Praying for:

Gumby recovery from surgery

Breast cancer awareness and those battling this disease

Damage from overnight storm

Multiple PAX struggling with various issues

Those battling addiction

 

YHC took us out.

Chaos

January 7, 2020 / / 0 Comments

YHC arrived at Starkville a little early and found a vehicle not commonly seen at local AO’s parked in the lot with the occupant patiently awaiting the start time. None other than the infamous Huckleberry had chosen this day to return to his flock and once again experience the joy and pain that is F3. Five additional PAX arrived to share in the experience and when time hit we were ready to go.

 

After the pledge and a short warmup, various toys were transported to the tennis courts for the main event.  Part 1 consisted of a 10 to 1 Countdown through multiple pain stations. PAX were to complete 10 Reps at each station and then lunge walk across two courts and back then 9 reps, 8 reps, etc…..Stations were:

Overhead press with sandbag

Moroccan Nightclubs with bricks

Sandbag swing

Merkins on bricks

Goblet squat with sandbag

Plank rows with dumbells

Chest press with steel plate

 

This was taking a little longer than anticipated, so YHC cut it short and we moved on to Part 2…..Rapid fire Tabata

30 seconds of each exercise then 30 seconds rest before next set.

Set 1 – High knees, Mtn climbers, LBC’s

Set 2 – Butt kickers, Corkscrews, Freddie Mercury’s

Set 3 – Squats, Plank jacks, Flutter kicks

Set 4 – Imperial walkers, Peter Parkers, Dying Cockroach

Set 5 – Seal Jacks, Nolan Ryans, LBFC’s

 

3 minutes of Mary and time was up.

 

How do you find peace during times of chaos or turmoil? Through the word of God and by trusting in him. He will give you peace and rest. When you feel like life is overwhelming you, open your Bible and let the word of God comfort and calm you.

1 Peter 5:7 – “Cast all your anxiety on Him because he cares for you.”

 

Announcements

AO launch at New Hope Elementary School on Wednesday, Jan. 8th at 5:30am

 

Prayer Request

Timeframe’s M

Whoopee’s 2.0

Dry Rub’s M

Tiger’s dad

Sister Act’s family

 

Freight took us out.

 

It was great to see a good crowd out at Starkville. Freight and Huck provided the majority of the mumble chatter (who would have thought that?) while Oompa provided running commentary on the playlist (he’s an Imagine Dragons fan). Rockabilly was able to make it out due to a meeting change and he was putting in the work. Tater Hole and Blart are regulars at this AO and if you haven’t been out yet, give it a try.

 

I’m Broke

« Older posts Newer posts »

Past Workouts

November 2024
M T W T F S S
 123
45678910
11121314151617
18192021222324
252627282930  

© 2024 F3 Gastonia

Theme by Anders Noren — Up ↑