F3 Gastonia

Fitness, Fellowship, Faith

Author: Sargento (Page 16 of 30)

I Think We’re Being Followed

May 16, 2021 / / 0 Comments

7 HIMs were there for YHC’s inaugural Q at Old School for some work near the old school. Here’s what happened…

Pledge of Allegiance

Disclaimer- No FNGs, do what I say

Warmup – Goofballs IC, Don Quixotes IC, patented Right Over Left IC

There was a dude and a couple ladies getting ready to do some stuff near us so we moseyed around the track. Stop just short of a full lap and head onto the field. Omaha! The field was super dewey so get back on the track. Line up and do suicides to the first light pole, then the second, then all the way around the track to where we started. Good for getting the heart pumping!

Mosey toward the historic courthouse, stopping at Pizza Man’s for the obligatory Monkey Humpers, and stop at the entrance to the circle drive at the courthouse.

The Thang – Half Moon Action

Lunge walk the semicircle, do 10 Merkins at the end, bearcrawl the sidewalk then 20 LBCs. Just before we started we noticed the dude and ladies had driven down to the courthouse too. More on this later.

Next round, Karaoke the semicircle and lunge walk the sidewalk with merkins and LCBs as before.

This round Karaoke the other way and bearcrawl the sidewalk with more merkins and LBCs.

This time Skip the semicircle and regular walk the sidewalk. Merkins and LBCs.

Nur the semi, lungewalk the sidewalk. Merkins and LBCs.

This time run to the stairs, bearcrawl up and then down the stairs, sprint the sidewalk with Merkins and LBCs.

Last time, lunge walk halfway, bearcrawl halfway. Sprint the sidewalk with merkins and LBCs.

Slow mosey toward the Sammy’s side of the square for the best exercise for the location.

The Squerken – Partner up, Partner 1 gets in plank position while Partner 2 holds his ankle and waist level. In tandem, #1 does 10 merkins as #2 does squats. It was nasty. So nasty a few unnamed PAX refused to do the exercise.

Mosey back toward the start, stopping at Pizza’s again for more Monkey Humpers, this time with he, Tool Time and another guy back from their run. As we approached the starting place we got passed by the dude and his ladies again. Later the guys would EH him as required.

Back at the start we partnered up for the Dora 1, 2. Do 100 WWI situps and 200 CDD’s. Partner 2 runs around the median.

We had a few minutes left to do exercises each starting with the letters L-I-V-E-R-M-U-S-H. Yes, YHC made up this routine from scratch and it was full of crap but that’s ok, so is the real livermush. Time’s up! Thanks for the opportunity to lead men.

Prayer Requests – Sister Act’s family, Turtleman

Announcements – Ruck stuff, Need a replacement runner for the Bourbon Chase Relay in October. It’s the best relay YHC has done, definitely worth anyone’s time!

Last But Not Least

May 2, 2021 / / 0 Comments

Folsom is a unique type of place. The HIMs are proud, and why shouldn’t they be? They rock! The AO is sprawling with lots of different things to do. When I requested the Q from Wichita he asked if there would be a playlist. Does he even know me? As I was walking up to the circle of HIM before the workout I heard some guys ask where my speaker was. This is what happened…

Disclaimer – I’m a pro, do what I say unless you want to modify, then do whatever you need to do.

Warmup – Goofballs, Don Quixotes and the patented Sargento Right over Left. Most of these guys hadn’t seen this one before so it was pretty funny.

Mosey, being sure to pick up the JBL on the way past my car. Begin Killer Playlist!!!

Route 66 – Do Merkins at each light. When it was apparent we wouldn’t get to the required 11 lights YHC Omaha’d to include trees and even large shrubs (We want a shrubbery!!! See the clip with the Knights who say Nigh from Monty Python and the Holy Grail, it’s hilarious) so we could get the number. Mission accomplished!

Pledge of Allegiance

Mosey to the horse track where the big steps are.

Triple Nickel – At the bottom do Derkins, lunge to the top and do WWI’s all x5.

Mosey back down to the start and go to the tennis courts.

4 Corner Escalator – In honor of my dad’s 72nd birthday today, we would use that number as the guide.

  • Corner 1 – 18 Merkins
  • Corner 2 – 18 Merkins & 36 Lunges (some guys tried to forget about the Merkins)
  • Corner 3- 18 Merkins, 36 Lunges and 54 Flutter Kicks count R leg only.
  • Corner 4 – 18 Merkins, 36 Lunges, 54 Flutter Kicks & 72 CDDs.

Mosey in reverse to retrieve the JBL then back to the corner we ended the exercises on. Do it all in reverse! This was a great way to finish the workout and made for a lot of pain.  Even swole ‘ole Wirenut said that for a spaghetti armed runner I sure do a lot of Merkins. I’ll take that as a compliment! Thanks for the opportunity to lead men!

 

If you’re a parent AND you love your kids…

April 29, 2021 / / 0 Comments

Today was maybe the best guest Q in the history of Prison Break. Here’s what happened…

Prior to the run we discussed what to do when you’re confronted with a Sunday driving pedophile on the Dallas-Stanley Highway. When it was time, while YHC was giving a disclaimer to the FNG, Broke, Leppard and Barrel Racer tried to act like they didn’t care about that and left everybody to get a jump start on the run. True leadership right there!

To mark this momentous guest Q occasion we moseyed around the usual course, with YHC trying to avoid tripping over the camouflaged speed bumps. Those things were tricky!

Everyone was present and accounted for at the end.

Announcements – Ruck stuff coming up, Roundup doing another 50 miler on Labor Day

Prayers – SA & family, Big Pappy & family, Turtleman, GSM family, Roundup’s friend AJ

YHC took us out.

Merkin Haters

April 26, 2021 / / 0 Comments

4 HIM showed at the AO for a beatdown today. It was a little chillier than anticipated so there’s nothing to do but got after it. This is what happened…

Pledge of Allegiance

DIsclaimer – I’m a pro, do what I say.

Warmup – Goofballs IC, Don Q’s IC, the Sargento Right over Left IC

Since most of this AO’s name starts with MH, YHC decided to take it all the way to the MHC and boycott all Merkins for this workout. In fact, we’d be doing nothing but Hard Core the whole time (and some running).

Mosey to the right toward downtown.

Stop at the first parking area for 4 Corner Escalators. This was the biggest 4 corners ever, going all the way around town. At the first “corner” we did 10 V-Ups IC. Mosey down to the Italian place for “corner” 2 where we did 10 V-Ups IC and 20 WWI situps. Mosey down Main Street to the next “corner” and do 10 V-Ups IC, 20 WWI’s and 30 American Hammers each side. Mosey again up to the corner by the elementary school for the last round of 10 V-Ups, 20 WWI’s, 30 Am Hammers and 40 Freddy Mercury’s IC. We only got halfway through the Freddies before we stopped. Omaha!

Mosey up to the middle school parking lot for the next situation. 11’s at one end do Peter Parkers, at the other end do Crunchy Frogs. Fun!

Fellowship mosey to where the benches used to be but keep going to the never before used concrete benches. Do Racoon Crawls across the top of them, 6 in all.

Last round of the day, do 25 IC reps of LBCs, Flutter Kicks, Nolan Ryan’s each side, Dying Cockroaches and real Oblique Crunches each side.

Mosey to the start and we’re done. Thanks for the opportunity to lead men!

Announcements – Lots of ruck stuff

Prayer Requests – Turtleman, GSM family, Pillager’s mom’s cousin with cancer, Pillager’s friend’s dad in car accident

YHC took us out.

Fartleks for Whoopee

April 26, 2021 / / 0 Comments

Whoopee thought nobody was going to show up to run with him. Roscoe was there and then YHC rolled in with 2.5 minutes to spare. That’s practically early if you ask me. The three of us headed out for a medium mosey around the usual route.

Whoopee is a little bit on the injured side but still posted and notified Roscoe and YHC that he’d probably slow down when his injury flared up. To counteract this situation we decided to cut the corner by taking a right on Hudson instead of going all the way to the greenway to give him a little shorter route.

As Roscoe and I would move ahead over time we’d circle back to pick up the 6. This was referred to as doing a fartlek, especially when one of us would break wind on the circle back and we had to run back through the crop dusted area. Fartlek…

We finished the run and all had a joyous time.

Announcements – lots of ruck stuff, Freed to Bleed this Thursday at Noble Smoke in CLT

Prayer Requests – GSM family, Turtleman, PAX looking for work, PAX travels

YHC took us out.

Kinda Q

April 25, 2021 / / 0 Comments

It had been advertised for a while that the PT Test would happen at Gashouse today. YHC put it out on Slack that Painlab would hold a modified PT Test alternative. The 1st F Q Short Sale put out a preblast reminding everyone of the workout details and in true SS fashion included what would be offered as a alternative to modify. This is what happened…

Short Sale led a warmup which included his attempt at the patented Sargento Left over Right. It was an attempt.

Pledge of Allegiance

YHC announced that he’d lead the modified PT Test guys. Rudolph offered a stay-at-home base version too so the guys wouldn’t have to go to the track.

Painlab – Deck of Death – They did Squats, Overhead Presses, Kettle Bell Swings, Curls & LBCs

Modified PT Test – Nobody did this!

PT Test –

  • Run a lap
  • Do 100 Merkins, Squats, LBCs & Side Straddle Hops
  • Run a lap
  • Do 75 of the same exercises
  • Run a lap
  • Do 50 reps
  • Run a lap
  • Do 25 reps
  • Run a full mile

Most everybody I saw who had done the test before didn’t beat their last time which is how it goes sometimes. Shout out to Les Nesman and Hermie though! They’re Painlab regulars who still did the full PT Test and killed it! Both these guys significantly exceeded their performance from last time. Way to go! Keep pushing that rock.

We all moseyed back to the start and did namorama. See Short Sale’s backblast for announcements and prayer requests.

I guess I get credit for this Q although I wasn’t really in charge. Eh, it’s all good. Everyone had a good time and pushed the rock and that’s what matters!

 

Correct Position

April 22, 2021 / / 0 Comments

A bunch of dudes showed up for an unscheduled lesson on proper vehicular F3 sticker placement. Of the 11 HIM in attendance, only 7 had stickers on their vehicles at all and of the 4 with stickers only 3 were in the correct position. Good gracious people, how are we going to spread the good news if we don’t let people know we’re here? Or are you hiding in plain sight? Deep thoughts with Sargento. Nutria learned the lesson so well he published his action on Slack. Great job dude!

To be clear, the correct position is the bottom left (driver side) of the rear window. Aye!

Disclaimer

Pledge of Allegiance

Warm Up – Goofballs, Don Quixotes, L over R

Mosey around the green and down to the bridge at Goat Island. Bear crawl the wooden part of the bridge. Karaoke left to the other bridge. Crab walk across that bridge. Mosey back to the other side and then karaoke right to the first bridge. Lunge walk the bridge and then walk back. Skip to the other bridge the mosey to the parking lot on the other side of the island.

The Thang – Dora 1,2,3,4

Partner up and do 100 Merkins, 200 Squats, 300 LBCs and 400 Air Presses while partner 2 runs to the other end of the parking lot and back.

Mosey from there to the gazebo for Tesla style oblique crunches IC and then the correct style oblique crunches each side IC. Do some heels to heaven too.

Mosey around the green, do some Goofballs as time allows and that’s time! Thank you for the opportunity to lead men.

Announcements – PT Test

Prayer requests – GSM, Turtleman, Our Police

YHC took us out.

 

Youth Movement

April 21, 2021 / / 0 Comments

YHC had a weinke all prepared but when the PAX was ready to go a wild hair got going and things changed. This is what happened…

Disclaimer

Warm Up – Goofballs, Don Quixote’s, Left Over Rights

Mosey to the edge of tomorrow, the back entrance to Cramer Woods. At each street light the PAX would do the following exercises.

Winder Trail – 20 LBCs

Old Towne Dr. – 10 Merkins

Old Towne Dr. Part Deux – 20 Monkey Humpers (this was hard)

Head back the other way on Old Towne –  Flutter kicks each leg

Right onto McChesney – something

Head back on McChesney – 20 calf raises

Right onto Old Towne – 25 Side Straddle Hops

Winder Trail – 10 Peter Parkers each leg, Omaha down to 5 for the last 3 for the sake of time.

Finish at the start for a few Goofballs IC for good measure.

Time, thanks for the opportunity to lead men.

Announcements – PT Test

Prayer Requests – Turtleman, Our Police, GSM, Mt Holly family after son passed quickly from cancer

Doggin it

April 20, 2021 / / 0 Comments

Rocks were being pushed today in the gloom at Bulldog.  9 HIM did work without kettle bells. This is what happened…

Disclaimer

Pledge of Allegiance

Mosey to YHC’s car trunk and pick up some bricks then mosey to the track. No lights here, no problem though, it’s Slowjangles Biscuit time! Lunge walk the track and do a burpee.

After a lap of that we mosey back to the starting point for some Lazy Dora 123. Partner up and do 100 Merkins, 200 Squats and 300 LBCs.

Mosey to the hill at the track to do our final routine, 12’s. It’s YHC’s 2.2’s birthday today and she’s…12 years old! At the bottom of the hill do 11 deltoid raises, at the top do 1 tricep extension. This was a good one to get the heart rate up. Most of us finished this routine in time but we pulled the plug a little early to make it back to the start on time.

As luck would have it we had time for a few extra Goofballs for good measure. Time’s up! Thanks for the opportunity to lead men.

Announcements – PT Test

Prayer Requests – Turtleman, GSM, Patty Faysoux (chorsu teacher at Cramerton middle school who has pancreatic cancer

Birthday Bonanza

April 19, 2021 / / 0 Comments

There were 11 HIM who showed in the gloom at Martha’s House this morning. No disrespect but apparently I’m an old curmudgeon and it’ll always be Martha’s to me. Memories. Here’s what happened…

Disclaimer

Warmup – Goofballs, Don Quixote’s, R over L

Pledge of Allegiance

Mosey to the center part of the baseball fields for The Thang

Birthday Number Thing

In recognition of my 2.0 Queso’s 16th birthday yesterday and my 2.2 Allie’s birthday tomorrow, I decided to do some stuff with their birthdates.

Karaoke out the left spoke and at the end do 18 merkins (Queso’s birth day is the 18th). Plank for the 6 then do 3 burpees (I have 3 kids).

Nur up the middle spoke and do 20 squats (Allie’s birthdate is the 20th). Plank for the 6 and the do 3 burpees.

Karaoke out the other spoke and do 24 LBSs (Feta’s birthdate is the 24th). Plank for the 6 then bear crawl around the middle building.

Repeato this 3 times. Bonus time was when we got to reminisce about the classic 80’s cartoon “Pole Position” AND single the unforgetable theme song. Good times! There were a couple lessons during this Thang.

  1. Don’t get so excited that you try to “thread the needle” between PAX when you’re karaokeing. This will almost never end well, just like today. Luckily, the only casualty was the temporary loss of a shoe.
  2. When everyone is going to the end point of a section to do an exercise, don’t be the guy who stops really short and makes everyone jump over or fall on top of them. Go a little further and help your brother out that way.

Mosey up the middle spoke for the next routine – 12’s

We made it 12’s instead of 11’s because dear Allie turns 12 tomorrow and, well, I’m Sargento. At one end do 11 V-Ups, at the other end do 1 WWI sit up. We made it about halfway before having to mosey back to the start due to time.

Thanks for letting me lead today men. Hope you enjoyed the push!

Announcements – PT Test this Saturday

Prayer Request – GSM, Turtleman, Folgers travelling this week, Roscoe’s father in law, JJ’s mom had hip surgery today, Mt. Holly teenage who passed from cancer this week

Sargento out!

 

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