F3 Gastonia

Fitness, Fellowship, Faith

Author: Termite (Page 2 of 3)

Where 2 or 3 gather…

October 4, 2021 / / 0 Comments

A few warm ups and and off we go for a quick mile around Hollywood then to the hill at church for 8 rounds of figure 8

I picked hand release merkins 15

Bubba picked Mike Tysons? 25 (More on that)

Virus  picked  American hammers 20

8 rounds figure 8 . About round 5 we figured Bubba was half asleep picking those with the other shoulder and chest so we switched to leg flutters….

We then took the long way home up the hill with running and Ner at the top did some low squats, high knees , and skip to the lou….

Prayer request: addiction,  one of the pax hit by a car walking the dog death occurred ( the cars will win guys please look out) and covid on the rise in Gastonia.

Great day To be alive! Always an honor thx guys!

I FORGOT!

August 26, 2021 / / 0 Comments

Sorry guys I forgot to post this….  we had a great work out at the Yank worked the side street up the hill. Went like this

Ran a warm up mile.

Started at one pole did 11’s adding a pole each time to the top of the hill.

Merkins  and leg flutters I think.

It basically took the whole time to do these rounds . I promise I will do better next time…

Whah!

July 27, 2021 / / 0 Comments

Starting out with a few warm ups:

Side straddle hop 50x ( crying started quick)

Super man

Warm up run around the track and to the lower parking lot. Then the real crying started with 4 corners starting with 2 exercises at each corner went something like this:

Corner 1: Crunchy frogs and American hammers 10 of each

Corner 2: Star Jacks and Little Gumby in the woods 20 of each

Corner 3: Merkins and Diamond Merkins

Corner 4: Low Scissors and Leg Flutters

Increase by 10 at each corner with 4 rounds.

Total: Crunchy frogs 100, American hammers 100,  Starjacks 140, Little gumby in the woods 140, Merkins 180, Diamond merkins 180,  Low scissors 220, Leg Flutters 220

Yes there was a lot of crying going on and small violin playig but we had fun then ran back did some stretching, good devotion and prayer.

Sorry I forgot all the announcements OLD PEOPLE !

 

4 corners/ 3 men?

July 4, 2021 / / 0 Comments

Small group Just 3 of us with  a 4 corner workout.  Great time of fellowship though! Went as follows:

Warm up  50 SSH

Leg Flutters

Superman and a short mosey around the track. Then the real work began we did 4 rounds escalating

4 corners:

Corner 1: Crunchy frogs and LBC 10 ( accelerate by 10 each round)

Corner 2: Star Jacks and Little Gumby in the Woods 20

Corner 3: Merkins and Diamond Merkins 30

Corner 4: Squats and Leg Flutters 40

You get the picture by round four it was 40, 50, 60, 70 would have done 5 rounds but the chatter was so intense and we were moving in slow motion by then… Take a few more laps at the end around the track and we finished. The pledge felt pretty special this day being right before the 4th… @ wirenuts needs to tell everyone the story of why we have fireworks because most do not know. Feel free to chime in…

Prayer request: Big Pappy and family, Essay and family, Allentate father in law and turtleman.

Anouncements: Snowbird conference

Great workout !

Thanks for allowing me to lead.

Termite out

Mt Hollywood 5

February 15, 2021 / / 0 Comments

We had 5 show up to work hard. Started with the termite usual warm up. 1.5 mile mosey at 8.05 pace up  the hills of Hollywood (mosey pace..

We then did a Dolph original.

5 men picked out a exercise and we did 5 rounds of it 5 times with one minute (debatable) each time.

Leg flutters 1min.

CDD

Squats

Merkins

Walking lunges

Great work out guys sorry for the delayed post.

Barely Made It..

January 24, 2021 / / 0 Comments

Well I got there early did a couple miles and the next thing I know it has to be an 8 min. pace to get back at exactly 7.00 am. The great statement comes lets Mosey… we ran for 10 minutes doing some exercises to keep loose. 10 min. later had over a mile and headed to the Pit for some Figure 8

2 exercises at each corner 8x do each one 8 sets. Each time you cross diagonal you add a burpee. Everyone had two bricks to carry on all exercises.

  • Corners: Merkins and Werkins 8x each
  • Corner: Freddy Merks and LBC
  • Corner: Shoulder Press and Rocking Knights
  • Corner: Starjacks and Little Gumby in the woods
  • Lots of Burpees.

We finished this and went to Hawthorne Hill did 50 in cadence leg flutters ran to the top and tiger called 30 leg flutters. Then we basically Mosied some back to the yank. Ended up with over 4 miles and a lot of people saying dang termite! Must have done my job… out

These Bricks are Cold…

January 24, 2021 / / 0 Comments

Started out a brisk morning and 5.30 came. As always lets Mosey a good solid mile… or more… with brick in each hand. Stopped at several points and did:

LBC – 50

Merkins 25

then made it to the island in center road and began 11’s down to the next island back up with bricks did I mention. ( lot of whining about my bricks are cold so I told them to put them in their pants but that was a little rough on the … anyway. Continued after 11’s stopping at many intersections ending with pipes and team work. Each time someone dropped the pipe we did 5 burpees.. needless to say we did a lot of burpees.

Ended with pledge and prayer mostly for our country. God bless America and you guy!

You dropped your pipe…

August 31, 2020 / / 0 Comments

Starting out today with a different toy. A 5 foot PVC pipe filled with sand (except Teslas malfunction on Tiger) anyway that’s another story. We did several warm up excercises such as shoulder presss front and back , hillbillies etc. Then it got interesting we all held the pipe in front of us and when I said right you go right or left… leaving the pipe standing for the next one to grab. Needless to say it didn’t go well each time a pipe falls it was 5 burpees which turned into over 25 burpees. Then we took a stroll to Davis park for some Dories then finished a 3 mile tour with stopping each block to do various excercises. Anyway needless to say great day with the pax…

Announcements :

Tiger is forming a blood drive at first Presbyterian in Belmont more information to follow on slack

Prayer Request:

Stephanie McMahall ( God help my spelling)

Family was in a car accident that Nutrious mentioned

Bricks, Bricks and more Bricks!

July 14, 2020 / / 0 Comments

15 Pax showed up for a challenging day of humidity. We started with a one mile run out of the storm of which I said, “wait don’t forget your bricks”. Everyone reluctantly grabbed two. Half a mile the knuckles start dragging the ground and most cut the run short… somehow I ended up getting there last because I took the long way! (old people rule and set by example).. Once we got back it went as follows:

  • Figure 8 style with your bricks I might add.,, first corner: LBC AND FREDDY MERCURY 5X EACH, LITTLE GUMBY IN THE WOODS AND STAR JACKS 5X, MOROCCAN KNIGHT CLUBS AND SHOULDER PRESS 5X (DID I MENTION WITH THE BRICKS), BURPEES AND WERKINS 5X, with 8 total rounds representing figure 8 proudly… and did I mention with the bricks?
  • Mosey to the big hill behind the football fields down the gravel road for some 11″s the Fort Mill guy “IT” says more burpees so burpees at bottom and squats at the top. About half way through ran out of time and mosied on back with our bricks in hands through the entire journey.
  • Prayer request: Tigers family, our great police officers, Sister Act and crew.
  • Tongues hanging out we allowed the bricks to rest ! Thanks guys you are awesome.
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