F3 Gastonia

Fitness, Fellowship, Faith

Author: EZ Rider (Page 3 of 6)

Momma Said….. (2)

November 3, 2021 / / 0 Comments

Pledge

Disclaimer

Warm up: SSH x 10 , Squats X20, and stretching

Mosey here and there to complete some call exercises consisting of Merkins, LBCs, Flutter kicks, Crunchy frogs, dying cockroach’s, and step ups.

Got in  a couple miles and had a great time with the Pax, you should have been there.

Announcements: Extinction run , blood drive, Christmas town 5K, and Give to Give campaign

Prayer request: Pax looking for work and the ones on IR,  Family’s in bereavement

Prayer to take up out

Until next time (Friday downtown)

EZ out!! Still 49

 

Last Monday Q in my 40″s (3)

November 2, 2021 / / 0 Comments

Welcome and disclaimer

Warm up:

SSH, Squats, and some stretching

Mosey down toward Gastone’s hill stopping at each light pole for 10 squats

Brief stop at Gastone’s hill for 50 LBCs

Mosey on up to Dollar General 50 more LBCs

Mosey on over to the Food lion parking lot for some partner work:

we ran a bit and did a lot of call exercises (LBCs, Flutter kicks, American hammers, Crunchy frogs,etc)

Mosey on back to the start  and times up.

Pledge

Announcements

Many prayer request

Prayer to finish the morning.

 

The last week in my 40’s so with a nudge from a fellow pax i decided to run 50 miles in seven days (started on Sunday and will finish Sat my birthday).  It may sound crazy but the nudge is what i needed at this time, i wasn’t moving forward.  Thank you to all the pax and for the friendships and the pushes!!

Until next time (Wed of this week)

EZ out!!

 

 

Inspired but no burpees

September 17, 2021 / / 0 Comments

A few weeks back I went to Folsom on a Tuesday for an Oompa Loompa beatdown – only 4 called exercise but we did them a lot,

Why not give it a try…..

We did a lot of Merkins, LBC’s, Flutter Kicks, & SSH  throughout our 2 mile run touring the new Fuse District and base ball stadium.

Should have been there , it was fun!!!!

Guys I forgot the Pledge this morning but just said it – make sure you do the same.

Announcements:  JJ  5K, Snow Birds, Convergence Downtown, & Extinction run

Prayer request: Slaw’s daughter,  my wife & son, others we heard throughout the week.

Out in Prayer

Pleasure to lead this morning !!!

 

EZ out………

Folgers 50

September 1, 2021 / / 0 Comments

Pledge

Warm up – SSH and Merkins

Mosey to 3 different banks and did stuff for 45 minutes (the stuff included Merkins,  SSH, LBC, Crunchy Frogs, Burpees, Big boys) got about 2 miles in between the banks

Should have been there!

Prayer request: Carson family in Clover, Family member of Clavin, and Stinky Bird and Family – birth of new daughter

EZ out!!

NO RAIN and warm

June 7, 2021 / / 0 Comments

Warm up:  Cadence

Merkins x 10, SSH x 10, Flutter kicks x 10, Merkins X 5

Boot campers mosey up to the Grier School parking lot for 2 sets of exercises

Suicide Burpees ( about 11 parking space lines – one at each line and back to start for one)

Suicide Merkins  (same as above)

Mosey to Parkwood for some Dora: Partner up – one with the exercise below and the other runs from the bottom of hill to the basket ball court and back

Merkins x 100

LBC x 200 (modified from 400)

Flutter kicks x 300 (modified from 600)

Mosey to Grier and down to the baseball field: for some 6s (not 11s)

hip slappers at bottom and top

Mosey to the running track:

Mosey the turn and nur the straight away  for the first lap

Next lap four corners (make your own corner)

Merkins x 10

LBC x 20

Squat x 30

Flutter kicks x 40

Mosey back toward start stopping at the entrance for some calf raises  of different forms

Finish up with a little Merry

Time!

Pledge

Announcements

Many Prayer request

My second Saturday Q , the first one was about 30 degrees and raining.

No use to the extra 15 mins

 

EZ out!!

 

 

 

Truckin – unstackin & unpackin

May 26, 2021 / / 0 Comments

See Monday’s back blast for Truckin – stackin & packin

We had two new students for truckin school  today but lost 6 from Monday’s workout.   Clavin, Balljoint , and Capt Stubbing came back to help me unload the truck

We did the same work out as Monday but in reverse order!   IT WAS GREAT !! YOU SHOULD HAVE BEEN THERE!!

 

Announcements

Prayer  request: Whoopee’s friend have brain surgery, our Nation, and others.

Prayer

EZ out!

Truckin – stackin & packin

May 24, 2021 / / 0 Comments

Pledge

Mosey to Martha River entrance for warm up:

SSH x 10

Merkin x 10

Crunchy frog x 10

Mosey to center of baseball field for some partner work:

Each partner runs opposite directions (one to the parking lot and the other to the walking path) and run back to meet in the middle for some partner merkins (Booyah Merkins).  Start and 6 and work down to 1.

Mosey to the parking lot for some truckin:  Each Island represents a warehouse to pick up some product.  Since Union workers packed the trucks we had to unload the previous stops before putting the new product (exercise) on.

Warehouse:

1- 5 merkins

2-5 merkins , 10 Crunchy frogs

3-5 merkins, 10 crunchy frogs, 15 squats

4-5 merkins, 10 crunchy frogs,  15 squats, 20 Flutter kicks

5-5 merkins, 10 crunchy frogs,  15 squats,  20 Flutter kicks, 25 LBC’s

6-5 merkins, 10 crunchy frogs,  15 squats,  20 Flutter kicks, 25 LBC’s, 30 Michael Phelps

7-5 merkins, 10 crunchy frogs,  15 squats,  20 Flutter kicks, 25 LBC’s, 30 Michael Phelps,35 SSH

8-5 merkins, 10 crunchy frogs,  15 squats,  20 Flutter kicks, 25 LBC’s, 30 Michael Phelps,35 SSH,40 Moroccan Night clubs

9-5 merkins, 10 crunchy frogs,  15 squats,  20 Flutter kicks, 25 LBC’s, 30 Michael Phelps,35 SSH,40 Moroccan Night clubs,45 Jump squats

10-5 merkins, 5 crunchy frogs,  5 squats,  5 Flutter kicks, 5 LBC’s, 5 Michael Phelps,55 SSH,5 Moroccan Night clubs,5 Jump squats, 50 calf raises

Mosey back to start

5 burpees

Time

Prayer request and announcments

Prayer

EZ out!!

 

 

Ab Storm

April 27, 2021 / / 0 Comments

14 Him’s showed for The Storm

Warm up: SSH, Merkins, Burpees, & Flutter kicks

Mosey (nurr)to the round about and plank for the 6

Mosey around the back side of the school to the bus area

1st line of parking spaces (14 to be exact) for suicide burpees (burpee at the first line to begin and run to each line for a burpee and back – rinse and repeat until complet)

Mosey to the next line of parking spaces for route 66 – merkins

Mosey on around the school to the parking lot -football field side and partner up for some Dora: partner 1 called exercise while partner 2 runs around the parking lot

LBC x 200

Flutter kicks x 400

Shoulder taps x 300

Mosey back to the flag for some merry:  6 minutes of different ab work.

Time!

Announcements and many prayer request

Prayer

Pledge

EZ out!

 

Good Friday

April 6, 2021 / / 0 Comments

Pledge

To windy and cold at the Pavilion so we  will Mosey to the parking deck, level 1, for the warm up:

SSH x 10

Merkins x 10

Mosey to level 2 for some suicide Burpee’s (Burpee  at each line on the right and 1  back at the beginning each time)

Mosey to level 3 for some suicide merkins (Merkin at each line on the right)

Mosey to level 4 for a ring of fire – circle up  for a lot of LBC’s (Pax perform LBC’s while each pax bear crawls the circle – one at a time)

Mosey to level 5 for a modified ring of fire – circle up for a lot of flutter kicks (Pax perform Flutters while each pax Nur to the end of the parking deck level and back- again one at a time)

Mosey to level 6 for a modified ring of fire – circle up for a few baby makers -elbow plank and start (while the pax perform said exercise each pax, one at a time, run stairs to level 5 across the level and back up the stairs)

Mosey back down to level one by running the outer most part of each level.

Mosey down to 2nd AVE just to realize we didn’t have the time for the next set so mosey on over to South Street for last little mosey.  Nur up South Street stopping at each pole on the right for squats i believe.  Cross Franklin and finish strong on the last 7 light poles on the  left with merkins (1 at first and finish up with 7 on the last.

Back to the Pavilion and time.

Announcements

Many prayer request

Out with Prayer

Great morning and thank you guys for the chance to lead!

Until next time – EZ out!!

 

Gashouse Canoeing

February 16, 2021 / / 0 Comments

Rainy and cold!!

Stroganoff headed to the track for some laps

Warm up: 10 SSH in cadence and 10 low slow squats in cadence

Enough with that – 2 bootcamp, 6 pain lab, and 1 walker

Myself and Watts up got in our canoe and headed for the the Presbyterian Church for some shelter and ab work

50 LBC, 30 Flutters, 20 Michael Phelps, and 10 flutters with arms extended up.

Rinse and repeat  dropping each by 5 – drop each exercise at 5 and complete once the last listed exercise was down to 5

Mosey(the long way) to the building on the back of the property at the basket ball court and complete the following

50 lbc, 40 flutter kicks and 30 Michael Phelps  – repeat 3 times dropping count by 10 each set

11’s – calf raises on both sides of the covered area

Mosey over to  Grier School for some more 11’s – covered area on right side of building

Round 1 – squats  at upper and lower end of the covered area

Round 2 – CCD at upper and lower end of the covered area

Mosey to the front of the school for some more shelter work

11’s – we did something at both ends of the walk way

6’s -Merkins at both ends of the walk way

Time for a quick lab around the track before heading back to the start.

SSH  for the last min with the pain lab Pax – they were pretty dry just saying.

Announcements: Extinction run, Strides of March, P200

Many prayer request

Prayed up out

Until next time

EZ out!!

 

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