Author: Gator (Page 1 of 2)

This will be my last backblast for F3 Gastonia. I am moving the family back to Georgia. I have really enjoyed getting to know everyone and the welcoming I have received with F3. This is the real deal, life changing stuff. I can’t say enough good things.

Seven met at the Yank on Saturday morning. Started with a warm up: SSH, Imperial Walkers, Morracan night clubs, Gravel pickers, and goof balls. We moseyed to the hill and used inside track of Hawthorne as a modified track to complete the following. 1st lap around: 10 HR merkins, 20 squats, 30 LBCs each light post. 2nd lap: 10 CDDs, 20 monkey humpers, 30 flutters. 3rd lap: 10 diamond merkins, 20 lunges, 30 freddy mercs. We moseyed up hill to the middle school for 11’s on the benches, alternating dips and step ups. For the 4th quarter, we did a bear crawl slalom on the field. This was followed by a Captain Thor 1:4 big boys and American hammers. Along the way we scooped up an FNG. Welcome to Belmont, Chips Ahoy! hope to see you back out.

Announcements: 4th of July workout and reading of declaration of independence, starts 7am at The Fighting Yank. F3 dads on 7/15 at The Fighting Yank.

Prayer requests: Norwood upcoming surgery, Tiger’s mom cancer treatments, Pax on IR

Humbled to serve,

Gator

The rain held off and that was a praise for 11 pax at Mt. Hollywood in the gloom on a Monday morning. No FNGs. Following an extensive warm up: SSH, goof balls, gravel pickers, moroccan night clubs, windmills,  and imperial walkers, we moseyed to “the hill”. Partnered up for Dora starting from the base of the hill: 100 diamond merkins, 200 squats, 300 american hammers while running partner ran the hill. On a tour through Mt. Holly we completed step ups along the wall on main street, wall sits with arm presses and donkey kicks behind the bank, and dips and derkins along the wall in front of Ida Rankin. Circling back to the flag pax ran a modified mary where the individual naming the exercise completes a bear crawl around outside of the circle. Finished with the pledge.

Announcements: Fannie Mae VQ at the Goat 3/30; Community foundation run on Saturday 4/1 and Speed for need pushing chariots, don’t sign up, need pushers; Pain Lab moved to ball park; QvQ finals at Folsom 6:30am.

Prayer requests: Red Ribbon friend’s son recurrent brain tumor, cancer treatments in Atlanta, family seeking temporary place to stay in Atlanta. Stinky bird friend’s child battling leukemia. Sargento to doctor for elbow on Friday, praying for full clearance and healing.

My honor to lead.

-Gator

Everyone has a mountain to climb. We all have our own struggles and challenges. The second F is for fellowship. While I may be going through something hard, somebody else out here may have experience and insight that can help. And if nothing else, a sympathetic ear. It starts with fitness but it is so much more. That was the theme this morning with 13 in the gloom at the Goat. After a warm up, we moseyed across Goat Island, bear crawling the first bridge and lunge walking across the second. We ran a triple nickel across the back parking lot, Mountain climbers and American hammers. Then we circled up for a Merkin Mountain and with a group of 13 it had all of our shoulders feeling the burn. We moseyed back across Goat Island completing a Route 78 (that’s an extra light pole at the end) with Bobby Hurleys. In the top parking lot we did 11’s, Mike Tysons and Big boys. We circled up again for a dealers choice – each pax takes a turn calling out an exercise for everyone else to do during the time it takes them to bear crawl around the outside of the circle back to their spot. Back to the flag and one more burpee to call time. We said a pledge and had the following announcements (Extinction run 3/4 09:00 open to all, sign up with BOS, Community foundation run, 4 teams available details on Slack, 2nd F lunch next Tuesday 2/21 at Venecia Italian Gastonia) and prayer requests (Tooth Fairy’s daughter and work assignment, Turtleman, Huckleberry, Wirenut’s family, Eh Y’all’s friend in car wreck, F3 teams traveling for Dam to Dam relay on Saturday).

Honor to lead.

-Gator

Yup, this is how it goes.

We had 13 post on a cooler yet humid morning in downtown Cramerton at the Goat.

Warm up: SSH, Morrocan night clubs, toy soldiers, hillbilly walkers

Mosey to riverside park, 11’s across parking lot, alternating squats and flutter kicks. Pax rattled off the five core principles of an F3 workout while we all sucked some wind. Bubba Sparx recited the mission.

Mosey to basketball court, used the adjacent parking lot complete a Captain Thor followed by a round of modified mary, pax complete an exercise amrap while one at a time bear crawl around outside of the circle.

Returned to flag for the pledge and COT.

Announcements: JJ5K Sat, Transvergence at WA Bess 10/15 0700, Amoeba ruck 0900 10/8 start location TBD four man teams with food weighted ruck sacks, 12/3 Christmas party, 9/28 2nd F lunch at mi viet in gastonia, happy hour at primal this week

Prayer Requests: Tesla family, EZ Rider’s son, Buckshot’s M and family, praise Fall Out’s cousin, family healing and gratitude for fellowship

Finally here, starting to get some cooler weather and football season. We had 8 out at the RB this morning and a cool 62 degrees.

Warm up: SSHx15, Toy Soldiersx10, Imp Walkersx10, Pledge, Suicides in front of the school with x2 burpees at each base line and escalating squats at every other pole up to 8.

Mosey to the New Hope Presbyterian parking lot. If you’ve never driven past on New Hope in the gloom, you should – it is a truly beautiful church. Ran some Dora: 100 lunges, 200 overhead presses, 300 flutters count one side. Escalating Corners x5 burpees, add x10 jump squats, add x15 diamond merkins, add x20 american hammers. Circled up for a Merkin Mountain, five rounds. Finished up with some sprints. Return to the flag for some Mary.

Announcements: Family skating 9/17; JJ5k 9/24; Convergence with lake wylie at Bulldog 10/15, Extinction run 10/1, Reminder to PAX to post backblasts within 48 hours

Prayer requests: Family, travels, neighbors

Honored to lead these HIM.

-Gator

Another big group at Tequila Sunrise. Started with a warm up: SSH, Toy Soldiers, and Imperial Walkers. Then mosey’d down the hill to Merewood. We used the Merewood/Glen Arbor loop for a workout, completing three laps total. Each lap consisted of a workout stop at each lamp post. We did alternating exercises of 10 reps arms (merkins, CDDs, diamonds), 20 reps legs (squats, lunges, monkey humpers), and 30 reps abs (LBCs, Am Hammers, flutters). Sargento ran and Rebar modified following a twisted ankle with Breaker Breaker, and we all met back up at the school parking lot for the pledge and COT.

Announcements:

Iron Pax will be held weekly on Thursday at Folsom. Register here.
Week 0 workout.

Sept 8th – F3 Gastonia / F3 Lake Wylie Transvergence.  Multiregional Convergence at Bulldog

Sept 10 – 50 mile F3 Gastonia 50-mile CSAUP  at 0400 in Dallas

Sept 17th – Skating with Mayor at Kate’s on Franklin

September 19 – Dark Helmet on Q at Mount Hollywood

Sept 24th – JJ 5K

Prayer Requests: Boss’ dad and family, Tesla family, PAX in Charlotte, those who have recently lost loved ones, Easy Rider’s family

Humbled and Honored to lead.

-Gator

Nine PAX kicked off the week at Mt Hollywood this morning.

Started with Pledge. Warm up: ssh, toy soldiers, moroccan nigh clubs, imperial walkers

Telephone poles: run down the road from Ida Rankin to downtown with stop for various exercises at each telephone pole

Dora: run dora on the big hill, 100 diamond merkins, 200 squats, 300 flutters

Centers: Pax rotate through designated workouts written in parking spots, 20 reps each lunges, hammers, merkins, monkey humpers, LBCs, Mike Tysons, squats, mountain climbers, arm presses with bricks, crunchy frogs, flies with bricks

Return to Middle school for some Mary

announcements: 2ndF lunch on Wed at Viva Tequis in downtown Gastonia, PT Test 8/27 at Gashouse, JJ5K sign up opens Saturday, F3 dads at Fighting Yank 8/20, CSAUP planned for 9/10

prayer requests: Virus’ daughter, Pillager M and baby, Boss’ Dad, Bubba’s M’s friend

Group of 5 for a beautiful morning at Mt. Hollywood.

Warm up: SSH, hillbilly walkers, gravel pickers, moroccan night clubs

Suicides across middle school parking lot, every two lines, one at a time, hold plank in between

Mosey to Ida Rankin teacher lot for Dora, laps around the parking lot. 100 sqats, 200 flutters (one leg) and 300 american hammers

Tour begins: dips and derkins on the retaining wall – SSH, smurf jacks, and squat jacks (STK) in cadence – lunge walk up hill to traffic light downtown – monkey humpers in front of the thrift store – air press wall sits and dirty hook ups behind the bank – return to middle school parking lot for 3 min curb shuffle with merkins.

Announcements: Friday happy hour, rice and beans sign up

Prayer requests: Hufstetler family, Pillager M, Pax on IR

Honored to lead these men.

Warm up: SSH x15, Hillbilly walkers x15, Toy soldiers x10, Gravel pickers x10

Route 66 – burpees, downhill around Rankin Elementary

11’s – Diamond merkins and Bobby Hurleys , downtown

Captain Thor 1:4 big boys and American hammers, behind the bank (note: stay clear of the corner for early morning ATM users)

Mary, bear crawl around circle while others complete exercise

Announcements: Adopt a highway clean up at GasHouse 4/16, Rice and Beans sign up contact Virus, 2nd F lunch at Ray Nathans on 4/21 (Thursday this month), Honeyhunters game 4/24, Sunrise Easter service at Mclean marina

Prayer requests: Hufstetler family, Pax on IR, Turtleman, Big Pappy, Broke

This was a high intensity work out. Honored to lead these men.

-Gator

St. Patty’s day at The Goat. Rained all night but stopped at 5:30 – funny how that happens more often than not.

Warm up: SSH x12, Hillbilly’s x12, Gravel pickers x10

Mosey to Goat Island, lunge walk across both bridges to the West side parking lot.  11’s running length of the lot, plank jacks over here and mike tyson’s over there.

Bubba Sparx reminded us of the F3 mission and Tesla gave us 5 core principles of an F3 workout.

Route 66 back through Goat Island park with escalating bobby hurleys at each lamp post (technically this was Route 78 as Pilgrim’s Progress pointed out that there were actually 12 lamp posts).

Mosey up the hill to the upper parking lot where we ran a new exercise called Luck of the Irish. Partner up and play a single round Rock, Paper, Scissors. Winner chooses their exercise between two options, AMRAP burpees or run a lap around the building. Rinse repeat for about 12 times. The burpees were gracefully exchanged with merkins and then squats through the exercise. Who had the luck of the Irish this day?

Mosey back to flag for two rounds of Mary and time.

Announcements: Slaughter Q downtown 3/18, Honey hunters baseball group game 4/24 for 20 reserved spots bring family

Prayer requests: Turtleman, Pilgrim’s M, Rebar on IR, Tesla’s family, Broke, the Ukraine and our world leaders

Honor and privilege to lead these men.

-Gator