F3 Gastonia

Fitness, Fellowship, Faith

Author: Pockets (Page 12 of 17)

Hard day at Hollywood.

September 20, 2020 / / 0 Comments

Hard day after 2nd round of the IPC on Saturday. But I signed up for it, so I’ve got to show. Upon arrival I see several PAX on a stroll and immediately think how I hurt but with a little persistence I can work my way to feeling better and getting the soreness out. Thanks to some PAX who helped me this workout. I had a brain fart coming up with ideas. With that we begin.

Warm up 10 IC

SSH x 10

Seal Jacks x 10

Hillbilly x 10

Toy Soldiers x 10

Freddie Merck’s x 10

Dying Cockroaches x 10

LBC x 10

American Hammers x 10

Merkins x 10

Mosey to the parking lot at Rankin Elementary and start 11’s.

1 set Burpees  and Mike Tysons.

2 set Dips and Incline Merkins on curb 

3 set Goofballs and SSH

Mosey back to the start for some time work.

5 Burpees every 3 min. Til I say stop. After each round of Burpees switch exercises.

Nolan Ryan’s switching arms every 5 reps.

Morocco’s. Night clubs

Squats

Mnt Climbers.

 

 

 

Announcements

Mnt Mitchel hike

JJ 5k

Blood Drive

Prayer request

Many guys need your prayers. Please let someone know of your prayer need and please pray for each other.

God bless guys!!
Pockets.

Iron Pax Challenge @ The Yank

September 20, 2020 / / 0 Comments

10 of us this morning. I think most of them are trying to dodge the IPC. But I had other plans. With the speaker box set up with some Hairband music and a timer set we begin. After the bell on every minute. Complete 3 Burpees. While doing each exercise. scoring is done by time complete.

EMOM = 3 Burpees

50 Hand release release Merkins

100 Leg Raises

150 Jungle Boi Squats

200 Big Boy Sit-Ups

250 Stationary Lunges. Count each leg

since several PAX were done, we stopped and did some merry to finish out the end of the hour. I’m pretty sure they don’t want to hear another timer for awhile. 😂

Nice work men!!

Midoriyama 8-11-2020

September 3, 2020 / / 0 Comments

Warm up
Cotton pickers
Imperial Walkers
Don Q

Mosey to the dam.
Partner up for Dora. Partner 1 runs up to parking lot while partner 2 does exercise. Each partner does 3 runs before switching exercises.
Merkin
Dying cockroaches
SSH
LBC
CDD

Mosey to the start.

Triple Nickel in parking lot.
Nolan Ryan
Zombie Walk
V-ups

Monkey Humpers
Zombie walk
Skater Squats.

I forgot!

August 4, 2020 / / 0 Comments

Seven manly men showed up to the JV spot at Midoriyama  A.K.A. George Poston Park. I’m not sure what we did but I’m pretty sure that Leppard was thinking about his recliner “working from home”, Golddigger complained about a tough workout, Freight heckled Leppard, Love Boat trotted around like he was auditioning for a modeling job, Watts-up followed me around asking about old Backblast and Dr Sues tolled his eyes at all of us.   🤣😂🤦‍♂️ Fun as usual and we all got a little better. Thanks for letting me pick on you all. I know there will be payback.
I know I need more work on my first F.
Thanks again!!

pockets.

Head locking with the Orangeman.

August 4, 2020 / / 0 Comments

Nobody showed so nobody knows! You should have showed up!

Thanks to God for giving time to spend getting to know a good man!
pray for other PAX and remember it’s You vs You!! Ask God for help and don’t put all your faith in man kind.

Love you Brothers!!
SYITG.
pockets.

Move over ladies!

August 4, 2020 / / 0 Comments

17 on a very nice morning for a little exploration. With the newby in tow we Mosey to the Pharmacy for the Warmup. 1 Burpee between exercises. 10 reps each.

Don Q

Grass pickers

Moroccan Nightclubs

SSH

Run up to eleventh street stopping  and each light pole on the right and completing 5 reps of Seal Jacks. Then mosey down to the ball fields. On the parking lot  we will complete all exercises  and then mosey around the ball fields. All PAX will do at least 5 laps.  Some will do more. You vs You!

10 x Merkins

10x SSH

10x CDD

10x Monkey Humpers 

10x Dying Cockroaches

10x Nolan Ryan’s

time running out we mosey back. Stop at each light pole and do 5 squats. Good job guys! Thanks for the opportunity!!

announcements

keep you eyes and ears open for 2nd F opportunities

prayer request

Double Stuffs dad, other PAX   Reach out to someone! Pray for our nation and keep Jesus first in your talks!!!!

With Love and admiration for you all!

Thanks guys!!  SYITG

 

I hate chaulk!!

June 30, 2020 / / 0 Comments

The Yank 6/5/20

Mosey up to the front of the school. Warm up all in cadence. 15 for 15

15 x don quiotes.

15 x SSH

15 x cotton pickers

15 x toy soldiers.

15 x hill billies

15 x shoulder taps

15 x CDD

15 x mnt climbers

15 x LBC

15 x Moroccan Night Clubs

15 x freddie Merks

15 x American hammers

15 x imperial walkers

15 x step ups

15 x dips

Mosey to the bottom parking lot behind Sammy’s  for some chalk work. 20 min. of work here.  Do an exercise and run a lap.  Move on to the next exercise and run again.

15 x calf raises

15 x American hammers

15 x seal jacks

15 x merkins

15 x SSH

15 x squats

15 x mnt climbers

30 sec plank

15 x Peter Parker

15 x Pretzel Crunch

15 x Butt Kickers

15 x 1 Leg Dead lift. Each leg.

30 sec Low Plank

15 x Hillbilly

15 x Overhead Claps

Mosey to the Airline St, sprint up hill. Then line up for Route 66

Squat

Nola Ryan

Merkins

Lunges

First time at the Bobby

June 4, 2020 / / 0 Comments

9 of us on a supposed to be wet and stormy morning. The storms and rain held off but i kept the game plan. 45 exercises in 45 min. lets begin!!

45 in 45.

SSH

Merkins

LBC

Hillbillies

CDD

Big Boys

Toy Soldiers

Nolan Ryans

American Hammers

SquatsS

Wide Arm Merkins

Dying Cockroaches

Lunges

Diamond

Pretzel Crunch

Imperial walkers

Low Plank

Crunchy Frogs

Rocky Balboas

Burpees

OverHead Claps

Freddie Mercury’s

Skater Squats

Don Q

run a lap

Oblique sit ups

Grass Pokers

Mnt Climbers

run a lap 

Butt Kickers

Peter Parker’s

run a lap

High Knees

Parker Peters

Bobby Hurleys

Calf Raises

High Plank

Burpees

Moroccan Night Clubs

1 Leg Deadlifts

run a lap

Incline Merkins

Decline Merkins

Burpees

There’s a ………. in every workout. 🤦‍♂️

June 4, 2020 / / 0 Comments

9 of  us today in an early summer heat wave. With help from some inspiration from some of our more stronger PAX, This one sucked.

Warm up.

SSH x 15

Grass pokers x 10 

Don Q x 10

Moroccan night clubs x 15

 

 

Mosey to the small soccer field. perform each and then work back down the line up. 

50 Squats then run a lap.

100 Merkins then run a lap.

150 Plank Jacks then run a lap

200 SSH then run a lap.

time running out and some PAX completing their workout, we moseyed back to the start for some merry.

 

Prayer request.

Breaker Breakers mom and my mom, T-Square and family, Several PAX ‘s kids.  Some PAX may need help and prayer for their jobs.

Keep doing the good work supporting each other and supporting the people in your world!

Jesus saves!!!!

Later

Pockets.

Big Mac’s Yank takeover.

March 10, 2020 / / 0 Comments

Got a good start to the morning by arriving early to set up for the shenanigans that were about to proceed.
Parked in the pit behind sammys and laid out the cindys with care as I used my 2.0’s sidewalk chalk to scribble instructions onto the pavement. Did a short mozy to scope out the land and everyone rolled in about 2 min till and so …. it…. began:

Warm up:
20 ssh
20 MNC
15 imperial walkers
15 hillbilly walkers
10 merkins
10 Peter Parker Peters
5 6-count burpees

The Thang:
Now that we were all warm and Tesla remembered how to count

Mozy to parking lot behind sammys

1 Cindy curls x 30
2 Cindy tricep extension x 30
3 10 burpees
4Cindy overhead press x 30
5Cindy kettle bell swing x 20
6 blast off merkin/ mike Tyson x 15
7 Cindy goblet squat x 20
8 Cindy bent over row x20
9 big boy sit ups x 10
10 Cindy side lunges x20 10 each leg

Take a lap after each round-

Rinsed and repeated no run

Word on the M for national women’s day
Eph- 5:25-28

Mozy back across to the middle school track depending on time
1 lap – 1/4 each
1- high knees
1- Butt kickers
1- lunges
1- bear crawl

Mozied to cover

10 incl merkins
10 dips

Moved to cot for pledge of allegiance

12 for my f3gaatonia vq , thank you pockets for letting me lead

Prayers and praises lifted up to our gracious and merciful lord

Big Mac our

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