F3 Gastonia

Fitness, Fellowship, Faith

Author: Freight (Page 2 of 31)

Legion

March 31, 2024 / / 0 Comments

12 PAX(some points whores) posted to Downtown on Friday. Broke was down in his back and I just happened to be off work for Good Friday so I took the sub Q. I scrolled through the Google map looking for something new and came across the cemetery on Franklin which had a cross made of asphalt in it. I figured that hadn’t been done before so that’s where we went.

Warmup:

You know some stuff. Well Pallbearer doesn’t know because he wasn’t there. More on that later. We hit the road stopping for some exercises every block and made our way to the cemetery via the mid-town motor inn. We discussed what all you could get there and the number of people there getting it.

Tha Thang:

At the center of the cemetery we started 11’s with flying squirrels and hand release merkins. Run in a different direction each time you get back to the center. It made a pretty cool cross on Strava. It was also a bit longer than I anticipated and took a little more time. Somewhere in here SA explained to me that Pallbearer was attempting to get the FRC to Downtown double points but drove like a Grandpa and was probably still in route. #HTSI. About midway through we were running in the direction of someone walking and SA was about to trash talk them when we noticed it wasn’t one of us and he was attempting to light a cigarette. I assumed it was a homeless guy and realized we must have woken him sleeping in the cemetery! Wow! Slaw said he asked him his name and he replied Legion and said he was many. It’s the Mid-Town Motor Inn. You never know what you might get.

After that we hit the road again making our way to the old central school. You old guys know what I’m talking about. We partnered up for some Dora. P1 runs to the top of the stairs and back P2 starts the reps. 100-Starburst, 200 Dips, 300 feet on the wall toe touches. We had to cut this short and made our way back to Main St. All along the way Sargento kept asking how many PAX we had. I informed him the Q had counted and was counting. Apparently for him to understand it has to be out loud and slow. #HTSI. Side note if you or your IRA has been impacted by Sargento there is a support group. Contact me or SA for details.

On Main St. we stopped at each light pole for a burpee. I think it’s about a dozen.

Back at the flag we ran into our old friend PB who said he’d run 3 miles in search of us. This has been verified via Strava. He seemed to believe he was due credit for the post even though he wasn’t there on time, didn’t work out with the group, or do anything but run at a bootcamp workout. I have mulled this over for a few days and have decided to give it to him even though he has not met any of my reasonable request for the makeup work. Now as I understand it he will not qualify for his bonus points because he didn’t post this morning but that isn’t on me now.

COT:

Pledge

Namerama

Announcements-SFN and convergence 4/13, Ruck CSAUP 5/4, Extinction Run 5/18

Prayer Request-Lost souls

Pickin up the Carts

March 20, 2024 / / 0 Comments

12 PAX and 1 little Nugget posted at Midoriyama on Tuesday for what would be a barn burner. Nugget may have out worked a couple PAX as he never stopped. We’ve got to work on his form but he’s going to be a bat flipper. SA made a rare visit and made it feel like the good ol’ days. Did you know that if you put your ear up to a Sandy V you can hear Blart talking? Oompa went out and cleaned up all the shopping carts in the parking lot and Montross came in a little late and chose to just run. It was discussed giving me Seuss’s point for the day.

Warmup:

Some Don Q’s, SSH’s, and LBC’s.

The Thang:

In the side parking lot I had three cones spread out about every three parking spaces. We partnered up for several rounds of Dora.

1st rd-Do suicide runs on the cones with 100 Flying Squirrels,  200 Starburst, 300 Mtn Climbers count one side. This round was a freakin cardio burn! Absolutely terrible!

Switch partners

2nd rd-Wojo’s to the far cone and run back with 100 Merkins, 200 Freddy Mercury’s, 300 Seal Jacks.

Switch partners

3rd rd-Run stopping at each cone to do a burpee and run back with 100 WW2’s, 200 CDD’s, 300 Imperial Walkers.

I was glad that was over with.

We moseyed across the way to the steps at the ball field. At the bottom start doing 10 calf raises on each step. There are 13 steps Golddigger! SSH while you wait at the top and bottom.

That was about time so we headed back to the flag.

COT: 

Pledge

Announcements-2nd F lunch today at the Bad Daddys, Need runners for SFN community foundation run, Ruck CSAUP in May see preblast

Prayer Request-Huck, Hall family, Oompa can’t feel his fingers

Moleskin:

If I had some hookers and blow this one would win a Q v Q ship.

Peter

March 18, 2024 / / 0 Comments

7 Pax posted to Old School on Saturday morning. 3 came in early for this month’s mini misogi: farmer’s carry 25% of your body weight for .5 miles under 9 minutes. I believe all were successful despite GPS trying to cheat us. That’s twice now. Note for next time to use the actual measured area despite what Garmin or Strava will show. That being said it was tough but not tough enough with that much success. Harder dumber things to come.

Warmup:

Some stretching and what not

The Thang:

Mosey down the road toward the Cerebrus hills stopping along the way for some core exercises. Cerebrus is a 3 way intersection in which you have now choose but to climb a hill in any direction. We would climb each one and do a set of reps at the top and bottom each time.

Rd. 1 10 merkins at the top and 10 CDD’s at the bottom

Rd. 2 10 Freddy Mercury’s ic at the top and 10 Mtn Climbers ic at the bottom

Rd. 3 10 squats at the top and 10 shoulder taps, count one side, at the bottom

That sucked for everyone except Slaw. He freakin smoked it!

Now that we are done with that we have to climb one more time to get out of here, your welcome. Over next to First Baptist we stopped for some route 66 with crabwalks and WWI situps.

Once we crossed over the main st we did some catch me if you can for a block. Bear Crawl and 5 burpees. Over one more block we continued this with lunge walks and 10 star burst.

Back at the flag we finished off with a few minutes of Mary.

COT:

Pledge

Announcements-2nd F lunch this week, CSAUP on May 4th announced see the preblast

Prayer Request-Hall family, Wirenut’s mom, several people sick, receiving treatments

NM:

All along the way when we stopped we had some basic Bible trivia. It was great that we got correct and confident answers. I’d like to thank Def Leppard for inspiring me to share some of these Bible messages in my Q. Also I got another 500 points for spreading the gospel so you can just quit now Seuss.

500 points I Win

March 13, 2024 / / 0 Comments

11 points whores joined YHC at Midoriyama Tuesday night(that makes 12). There was lots a math going on before hand to explain Broke’s weekend to Dr. Evil.

Warmup:

Sealjacks x 10ic

Let’s go get a block. Mosey to the small soccer field.

The Thang:

Starting on the end line we did 10 reps of an exercise then rifle carried our blocks about 15 steps out to a cone. At this cone we did 10 more reps. Rinse and repeat 2 more cones. We ended up at mid field. Once the last reps were done we did murder bunnies back to the start then ran a lap around the field. I think everyone loved this workout.  We did this for the time by doing the following exercises. Block swings, alternating block merkins, thrusters, bonnie blairs(5 time Olympic gold medalist speed skater), squat jumps, don q style WWI, squat jumps.

COT:

Namerama

Pledge

Announcement-2nd F lunch next week, talk of a ruck style CSAUP coming May4th preblast to come

Prayer Request-Hall family, Gavel and family

Moleskin:

I received 500 points for this post. I win. You suck. You wasted your time trying to compete but you never had a chance. Loser!

Body weight mini misogi

February 20, 2024 / / 0 Comments

I am writing this BB by request of the Fake Run Club on behalf of the CSAUP in the for mentioned title all in accordance with Article 5 section 1 subsection b.

4 pax showed up to attempt the challenge: carry your body weight 1 mile in under 21 minutes. While several completed the distance none made the time. It wasn’t as physically hard as I thought it would be. The hardest part was how to carry it.  This was uncomfortable no matter what you did. Join us next month as we do something else dumb.

One Third

February 7, 2024 / / 0 Comments

15 Pax were warned before this workout that no points would be given if effort wasn’t applied. Onsite, it sounded like Revelations as I stated a third of them were likely already not going to get the point before we even started. Broke has ramped up the trash talk getting after Seuss. It’s quite entertaining. Other than Iron Pax this might be my new favorite time in F3. There’s nothing like a little competition to get some butts hurt. Speaking of, be carful if you drive through Dallas. I hear there is potential for flooding from the ponds of Folsom. They are filling up with tears.

Warmup:

Sealjacks, Freddy Mercury, Merkins, go get a block and meet back up.

The Thang:

I borrowed some sandbag exercises from a training program I’ve done a couple of times. The exercises involve multiple movements much like Shortsale often confuses us with. I started with examples then laid out sheets with instructions on it to help as we went. Below are the reps and explanations.

3-Carl Fredricksons-Block situp, put the block on your shoulder and get up from the ground, get back down, rinse and repeat with the other shoulder. That’s 1 rep.

5-GTSS-Pick the block up from the ground to your shoulder, squat, put it down, rinse and repeat the other shoulder. That’s 1 rep

10-Avalanche-Lying on your back with the block on the ground behind your head, lift the block over you then back to the ground. That’s 1 rep.

5-SALTT-Holding the block arms at a 90, lunge, twist your upper body both right and left, stand, rinse and repeat lunging with the other leg. That’s 1 rep.

3-BAD-Plank position, drag the block from one side to the other under your chest, drag back across, burpee, merkin, That’s 1 rep.

After each round we ran a lap around the parking lot.

I’ll be honest I really didn’t pay that much attention to the effort. What I can tell you is no one was really talking. There was a lot of heavy breathing and grunting. Yeah it kinda sounded like what you are thinking. Speaking of, there was some talk about Slaw, the Navy, and bathing with lots of Dudes.

Next we hit the turd shack for a few rounds of wall sits, wall taps, dirty hookups, and donkey kicks.

COT:

Pledge

Announcements for this week-Wiener Nationals at Folsom Saturday 0630 all other AO’s closed.

Prayer Request-Several with sicknesses, cancer, a praise

Hill Hustle

February 4, 2024 / / 0 Comments

10 Pax posted at Old School and I don’t think any of them so this workout coming.

Warmup:

Let’s Mosey! Across town we went stopping at any intersection for 5 squat jumps and any power/telephone pole(gotta be specific for them Duke boys) on our left for 5 hand release merkins. I’m not sure how many but we went a good ways.

The Thang:

Over on the hilly side of town at the bottom of Brookgreen St. It’s a halfpipe style street. Partner up. Do 5 booyah merkins at the bottom then run in opposite directions to the stop signs and back. One side was steeper but the other side was longer. SSH while you wait for your partner to return. Do this until you get to 25 booyah merkins. There were some, lets call them frustrated, PAX at this point.

Mosey back up the hill to Queens st. 4 corners on the block stacking them as we went. 10 merkins, 20 starburst, 30 imperial walkers, 40 freddy mercurys. This block is made up of some good hill action.

On our way back we stopped at the cross section of Cedar and Puett St. We did the previous 4 corner stack’em by going in various directions of the crossroads but we did a lower number of the reps. This confused a few. Mostly because they don’t listen to the instructions. Wait what are we doin?

Some PAX were getting nervous as they thought we had 9 minutes left on the clock and a 10 minute run to get back. I had it all under control. On the way back we stopped at each intersection for 5 WWI’s. As we tried to cross Trade street traffic was heavy but a friendly driver threw on his beacon lights and pulled across the road to block traffic for us. Awesome good neighbor stuff right there.  It’s still exist.

Once we got back we had time for a few minutes of some Mary.

COT:

At this point a few runners came in from a long run. There was some debate about whether they should get points for this. While they were technically parked in the starting area they were not present for the workout. Now normally we allow it but it is game season so it’s time to break out the rules on’em. By the power vested in me as Q for that day I sided with those that were present for my workout. I will however mention that Broke, Gumby, Slaw, and the Nantan pushed some rocks by completing a 12 mile run. Well maybe not Broke and Flintstone. They run a 12 mile run weekly now a days.

Announcements for this week only- Weiner Nationals next Saturday. All other AO’s closed.

Prayer Request-Gumby’s mom, Wirenut’s mom, a few praise reports.

Moleskin:

Are you really bothered by the point system and who gets points for what? Maybe you should stop being a puss or maybe this isn’t for you. Are you bothered by people talking trash about it? Maybe you should stop being a puss or maybe this isn’t for you. Did these two statements bother you? Maybe you should stop being a puss or maybe this isn’t for you.

I often battle with the things I say. I know many of you think I don’t think about it but I do. I mull over if I’ve gone to far. I’ve had to apologize many times. Many, times! I have concluded that often as hard as it may come across they need to be said. I play the role of Mr Vice(look it up) because there has to be one. While as harsh as it can be sometimes there’s usually at least an ounce of truth in it and let’s face it some of y’all are too soft and need something hard to smack you in the face. Other than when you were in the Navy.

Chili No Slaw

January 26, 2024 / / 0 Comments

5 Pax were not deterred by the rain on Thursday evening. It held off and no one really got wet. Slaw was MIA again and there was a discussion about changing Chili’s name to Chili No Slaw. Below is what we did.

Warmup:

Mosey to the shelter.

The Thang:

We did various upper, core, and lower body exercises via a timer with rest built in between sets. After a full round we ran to the lake and back.

COT:

Announcements-A search party to find Slaw is forming. Stay tuned for more info.

Prayer Request-Life is good. Praise report from Purple haze on his wife.

Pledge

Disrupt

January 16, 2024 / / 0 Comments

12 pax posted at Crossroads on Sunday. The usual stuff happened. Some running, rucking, and jogging. Afterwards we dove into another round of Q Source. This time the idea is to focus not some much on what Dredd says about the subject but what other information the world has to offer us on the matter. Starting with Disruption I focused on what s disrupter is and how you can be one. This included the  actions and characteristics of a disrupter. The final thought was it’s not about doing a good job, it’s changing how it’s done all together for the better.

COT:

Announcements-Site Q change at Crossroads…congratulations Gumby for taking over and thank you to Blart for your service! 2nd F lunch at Whiskey Mill in Gastonia this Wednesday at 12, Need P200 runners(meow’s), Sign up for the push the rock challenge

Prayer Request-Several mothers, unspoken, homeless and those without heat this week as it gets very cold.

T Levels

January 10, 2024 / / 0 Comments

5 started and 6 finished the day at Midoriyama yesterday.  Welcome back Slaw from his visit to the valley. He said he saw SA and it didn’t look good. We got lucky and the storm had just finished up when we got started.  This is how it went.

Warmup:

SSH, Don Q’s, Goofballs

The Thang:

Mosey across the street. 3 man teams(well 1 anyway). 1 man on one end and 2 on the other. 1 man runs to the other end and tags the other man in. Keep doing that back and forth until everyone gets back to where they started. While not running and on the ends you did an exercise. We did this several rounds with several exercises.

Next we headed over to the lake. The water level was up. Crabwalk up the first ramp then run the next. Rinse and repeat to the top. Do the same back down with bearcrawls.

From the bottom of the lake road to the gazebo we did some triple triple. Then we did the same from the gazebo to the bench. I forgot what here name is. Then we did it again from the bench to the gate.

On our way back on the road we stopped at each light pole to do 5 exercises.

Once back we closed with some Mary. Maybe that’s what her name was?

COT:

Announcements-2nd F lunch next week, need some P200 runners, I have hairy legs, sign up for the push the rock challenge

Prayer Request-Gumby’s mother n law’s basement flooded, people sick with the flu and other issues

Namerama

« 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 ↑