F3 Gastonia

Fitness, Fellowship, Faith

Author: Broke (Page 5 of 20)

Arms and Abs

September 9, 2022 / / 0 Comments

The temps are starting to get a little cooler for the premier afternoon AO of Gashouse, but it’s still pretty  brutal. Since there is a CSAUP this weekend YHC decided to stay away from leg work and focus on the soccer arms and love handles. Sister Act once again dodged my Q (I guess my workouts are too JV for a rock pusher like him), but 7 PAX were standing around looking for something to do when the time hit. Let’s give them what they want.

 

Quick warmup, then grab a block and head to the parking lot beside the turd shack.

 

20 curls, 20 OH Press, 20 tricep extensions

Run across the lot

20 Big Boys (some of us waited a couple rounds too long to move to the grass!!!)

Run back to start

x5 rounds

 

Partner up

Partner 1 rifle carries while Partner 2 does 2 burpees then runs to catch up and switch

2 laps around the parking lot

 

20 flutter kicks w/coupon, 20 hammers w/coupon, 20 windshield wipers (hammers with a block are brutal!!!)

Run across the lot

20 Merkins

Run back to start

x5 rounds

 

Put the blocks up and still a couple of minutes left. Finished up with 10 hip slappers and 1 min. wall sit.

 

Announcements

CSAUP this Saturday

Skating 9/17

JJ5K 9/24

Convergence at Bulldog 10/8

Sign ups for Malak Series relays (P200, C200, T200)

 

Prayer Request

Slaw 2.0

Huck

BOS and family in loss of father

Toepick  has co-worker whose mother has cancer

Mayor and family in loss of grandfather

 

Strong work by the PAX today. Ending up seeing 2 Kotters, Gomer made it to the workout and Toepick made it to the COT. Keep pushing the rock!

 

Slaw took us out.

I’m Broke

Track Time at Ricky Bobby

August 24, 2022 / / 0 Comments

9 PAX in total at The Ricky Bobby this morning. Since the AO is named after a racing movie, we might as well spend our time on the track. Two PAX took off on a Whetstone run and the rest headed to the track after a quick warmup.

 

4 rounds of the following

50 LBC’s

40 Squats

30 Merkins

20 American Hammers

10 Burpee’s

Run a lap

 

Next up was some Dora 1-2-3-4

One partner runs the field while the other works.

100 Step Ups

200 Dips

300 Mountain Climbers

400 SSH

 

Just enough time left for another lap around the track followed by 3 minutes of Mary.

 

Announcements

PT test this Saturday at Gashouse

Iron PAX next month (workouts on Thursday at Folsom and Saturday at Gashouse)

50 mile relay 9/10 – preblast and sign up are on Slack

Skating 9/17

JJ5K 9/24

 

Prayer Request

Huck

Turtleman

Tesla and family

BOS and family

 

YHC took us out.

I’m Broke

Lightning Free

August 21, 2022 / / 0 Comments

The storms broke up right at 0630 so YHC and Dr. Seuss took off on a fellowship ruck. Tiger and Tesla joined for a QSource discussion on Articulation.

Announcements

PT test next Sat. at Gashouse

50 mile relay 9/10

IPC in Sept

Dads Skate 9/17

JJ5k 9/24

 

Prayer Request

BOS and family

Tesla and family

Tiger and family

Huck

Turtleman

 

Dr. Seuss took us out

I’m Broke

Sister Act Made It To Belmont

August 19, 2022 / / 0 Comments

It’s been a while since YHC posted at Tequila Sunrise so I grabbed a Q from Radar and made my way back to by far the worst lit AO in Gashouse. With all the money in Belmont it seems they would put up at least a few lights at the school. PAX rolled in all the way up to 0530 and we ended up with a total of 12. After a warmup followed by a lap around the block we moved on to the Thang.

 

Sheldon Cooper (with modifications)

10 Burpees, 10 Perfect Form Merkins (thanks to Freight for bringing this exercise to my attention, a hand release merkin with shoulder tap at the top), 10 butt touch Squats (butt has to hit the curb), 10 Big Boys (must touch your shins at the top). Follow it up with a lap around the bus drive then rinse and repeat with 9 reps, 8, 7….all the way to 1.

 

After another lap around the block we finished up with 5 minutes of Mary. Freddie Mercury’s, Flutters, Nolan Ryan’s, More Burpees and some other stuff until time.

 

NMM/COT

The Cooper is a routine that I despise. It seems like someone (SA) always Q’s it on the hottest, most humid days of the year when the workout is packed with bat flippers and it’s a struggle to keep up with the pack. The reason I called it this morning was to make the point that sometimes we have to do things we don’t like in order to get better. Change is difficult and a lot of times we can’t do it on our own. We need others around us to push us and hold us accountable in all aspects of our lives.

 

Announcements

F3 Dad’s at the Yank tomorrow

PT test at Gashouse on 8/27

50 mile relay 9/10

Dad’s skate 9/17

JJ5k 9/24

 

Prayer Request

BOS and family

Huck

Turtleman

Breaker’s uncle

Courtney (pedestrian hit in Cramerton) and the driver

Tesla and family

 

YHC took us out.

I’m Broke

Keep it moving

August 9, 2022 / / 0 Comments

Gearwrench reminded me last week of a Q I did at Folsom right after he started F3 and how all the running was a struggle for him. Since he’s been pushing the rock for almost a year now YHC decided to run it back and let him see how much he’s improved. After the pledge and an extended warmup for the late arrivals we headed up to the road behind the AG Center for The Thang.

 

Start at one end of the road with 5 burpees then run to the opposite end for 10 merkins. Back to the start for 5 burpees then run to the opposite end for 20 IW squats. Continue in this manner with 30 American hammers, 40 Mountain climbers and 50 Big Boys then back down 40, 30…..Finish off with another 5 burpees and you’re at 50 total.

 

Time is running short so we hustled to the triangle for a little Dora 123.

One partner works while the other runs up the hill and back. 100 SSH, 200 CDD and 300 Flutters.

 

We got back to the flag about a minute or two late, but sometimes that happens.

 

NMM/COT

The F3 devotional today was titled “Choose Hope” and we spent some time discussing how this helps us to get through the low points and struggles in our lives and how our faith is strengthened when we rely on God to get us through.

 

Announcements

Blood drive

F3 Dads workout 8/20

F3 skating 9/17

JJ5k 9/24

 

Prayer Request

Huck

Turtleman

Striper’s brother

Sarlaac’s daughter

MW cousin passed

Wirenut family

Big Pappy and family

Spackle mother in law travelling

Achy Breaky’s uncle

 

YHC took us out.

I’m Broke

Back at Hollywood

August 8, 2022 / / 0 Comments

It’s been a while since YHC posted at Mt. Hollywood and there’s no better way to get back than to get on the Q schedule. Thanks to Freon for giving me a slot and to the 9 PAX who joined me on this very muggy morning. After a proper warmup, we got things going.

 

25 Dips, Derkins and Step Ups on the benches at the school then a mosey to Rankin Elementary for a rinse and repeat on the wall out front. Next up was a mosey through town to the Presbyterian Church for…

 

4 Quarters

25 Merkins and 25 IW Squats on one end, run to the upper end and perform 25 Big Boys and 25 Shoulder Taps. R&R x4.

 

Next up was the wall behind the BB&T.

PAX perform the called exercise and go down the line dropping for 3 burpees then back to the exercise. Wall sits and dirty hookups. A couple more rounds of this was planned, but we were running short on time and we needed to get in one more routine in order for it to officially be a “workout” according to Canoe Standards.

 

Triple Nickel at the Library – 5 burpees, run across the lot, 5 HR merkins, 5 rounds.

 

Back to the start just in time.

 

NMM/COT

We spent some time discussing the need to make sure we’re doing everything we can to stay safe at workouts. Virus informed us that another pedestrian had been struck while walking in Belmont over the weekend to bring the total to 3 in two weeks. Wear bright clothes when running / riding / rucking, run facing traffic and use the sidewalks where available, go in groups when possible, etc….

 

Also, if you are the Q (or Site Q), make sure someone has a phone with them if the workout will take you away from the AO!!

 

Announcements

Blood drive this week

Freight needs help moving 8/13

SLT mtg 8/13

F3 Dads at Yank 8/20

Dad’s skate 9/17

JJ5k 9/24

 

Prayer Request

Huck

Turtleman

Injured runner / walkers

Pilager and other PAX expecting children

Praise for PawPaw Orangeman (daughter is expecting

BOS family

 

YHC took us out.

I’m Broke

Six Feet Under

August 3, 2022 / / 0 Comments

There’s nothing quite like working out at Midoriyama in August, it’s hot and humid with very little shade. Eight PAX made it out and put in work despite the rough conditions.

 

No need for a warmup so let’s get going. My intention was to do some easy running with stops along the way for quick reps of various exercises to get the heart rate up. Major Q fail!!! The heart rate went up right off the bat and never came down. Got in about 2 miles total with stops for merkins, lbc’s, squats, ssh and burpee’s. Also threw in some lunge walks, big boys and Mike Tyson’s just to mix it up. Solid work by all the PAX!

 

NMM/COT

YHC took a few minutes at the end to discuss how Freight is a great example of what a leader should be. He’s candid, he’s dedicated, he challenges himself and others, he will hold you accountable and expects you to do the same for him and when he sets his mind to do something he gets it done. All of these traits are things we discuss at QSource and if you aren’t attending these sessions you’re missing out.

 

Announcements

Blood Drive 8/10

Freight’s moving day 8/13

F3 Dads at Yank 8/20

Dads Skate 9/17

JJ5k 9/24

 

Prayer Request

Huck

Travelling Pax

 

Purple Haze took us out.

 

Huck joined us for the COT and it was great to see him up and about. Keep sending up those prayers for his healing and comfort and reach out to him if you get a chance.

 

I’m Broke

The Sword 8-1-22

August 1, 2022 / / 0 Comments

Two runners and a rucker made it through the high humidity at The Sword this morning.

 

Psalms 1 – “Blessed is the one who does not walk in step with the wicked or stand in the way that sinners take or sit in the company of mockers, but whose delight is in the law of the Lord, and who meditates on his law day and night. That person is like a tree planted by streams of water, which yields its fruit in season and whose leaf does not wither – whatever they do prospers. Not so the wicked! They are like chaff that the wind blows away. Therefore the wicked will not stand in the judgment, nor sinners in the assembly of the righteous. For the Lord watches over the way of the righteous, but the way of the wicked leads to destruction.”

 

Announcements

Be on the lookout for future CSAUP opportunities. Blood drive 8/10, Dad’s workout 8/20, Dad’s skating 9/17, JJ5K 9/24

 

Prayer Request

Striper’s brother

Huck

Traveling PAX

 

YHC took us out.

I’m Broke

1776 at Sandlot

July 4, 2022 / / 0 Comments

Big crowd at Sandlot for an Independence Day special. Lots of PAX pulling a double in hopes of hanging with the legendary Dr. Seuss in the chase for the skillet. As a matter of fact, the only PAX who posted at The Sword and didn’t make it to Sandlot were Freight and Mayor. You hate to see it, if you see either of these PAX extend them the hand of fellowship and see if you can help motivate them to do better.

After a disclaimer and pledge we moseyed to the parking lot in the park for a short warmup. There were a couple of suggestions for 1776 themed workouts posted on Slack this past week, but YHC decided to come up with his own. Here’s how it went:

 

1 – one mile run

7 – seven exercises (Merkins, squats, big boys, IW squats, CDD’s, American hammers and flutter kicks)

76 – reps of each exercise (3 rounds – 25, 25, 26)

 

Still some time on the clock so let’s keep the theme going.

17 – burpees

76 – seal jacks

 

17 – Mike Tysons

76 – LBC’s

 

17 – werkins

76 – mountain climbers

 

Time to most back to the flag for the COT.

 

NMM

Discussed how blessed we are to live in the greatest country in the world. Even with all the issues out there, we still take for granted that we have an abundance of blessings that others are literally fighting to obtain.

Announcements

F3 Dad’s camp

F3 Dad’s workout at Gashouse on 7/23

Convergence 7/16

Tubing end of July

 

Prayer Request

Brokes’s M

Striper’s brother

Wirenut family and unspoken

Gumby mom

Turtleman

Huck

Nutria’s brother in law

Sarlaac’s daughter

Simpson family

PAX travels

Each other

 

Def Leppard took us out.

Great work by all the PAX this morning and awesome to have such a big group. Thanks to Flintstone for reaching out and asking me to Q. I haven’t Q’ed many boot camps since March due to my back, but this was what I needed to start getting me back on track.

I’m Broke

MOB at Members Only

June 20, 2022 / / 0 Comments

Runners, a rucker and the inaugural ride of the Members Only Bikers on a cool Father’s Day morning at Member’s Only. Gumby and Def Leppard drove in from the North Side to earn their patch, Mclovin, Quiche and Seuss ran to the North Side and back, and multiple others ran, rode or carried a pack. Most stayed for a great discussion on Positive Habit Transfer.

 

Announcements

PT test and Street Cleanup this Saturday at Gashouse

Tubing July 30th

Rice and Beans every Tuesday night

 

Prayer Request

Tesla

Gumby’s Mom

All Dad’s

Sargento

Turtleman

Huck

PAX travels

 

Dr. Seuss took us out.

I’m Broke

 

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