F3 Gastonia

Fitness, Fellowship, Faith

Author: Tool Time (Page 4 of 6)

Touchdown Beat Down

September 17, 2017 / / 0 Comments

8 men showed up for the touchdown beat down on the day of the Burpeethon for a nice little warm up.

 

Warm-up:

SSH- 15 IC

Cherry Pickers – 10 IC

Short Mosey to the Thang…

 

The Thang:

Starting on the goal line bear crawl to the 10 for 10 CDD’s.

Next Mosey to the 20 for 20 Lunges

Mosey to the 30 for 30 Merkins

Mosey to the 40 for 40 Squats

Mosey to the 50 for 50 LBC’s

Then Mosey to 40 for 40 Squats

Mosey to the 30 for 30 Merkins

Mosey to the 20 for 20 Lunges

Mosey to the 10 for 10 CDD’s

Bear crawl to the goal

Mosey from that goal line back to the original goal line.

Rinse and repeat for 45 MINS!!!!!!

 

45 mins up and about 5-6 reps completed!!!

Mosey back to the starting point and run through some Mary

Announcements

Burpeethon, JJ5k , SpeedForNeed Christmastown 5k

COT Prayers

– write this down in history! ToolTime didn’t Mublechatter at all!!! It is the least I have ever heard from him!!

It was an honor to lead you men today great work.

Roadie

Afternoon Delight

September 7, 2017 / / 0 Comments

Pledge

 

Warm-up:

None

The Thang:

This one is real simple….

1 mile Mosey

100 Pull-Ups

200 Merkins

300 Squats

1mile Mosey

Great work by all PAX today this is a real mother of a beat down.

 

COT

Prayers:

Ash pond is fighting a bad illness , brothers that were unnamed but dealing with some real bad stuff, Men on the IR

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

It was an honor to lead today men!

Tool Time

Lazy Q

September 2, 2017 / / 0 Comments

YHC sat down last night and attempted to plan a workout….that didn’t happen….woke up this morning and drove to Folsom knowing one thing …we would mosey….below is the best YHC can recall..

 

Warm-up:

Squats 25 single count- wait Roadie coming in hot….Moroccan Nightclubs….a lot until he starting walking towards us then……

The Thang:

LET”s MOSEY! We moseyed up to the Flag at the entrance of the park.

The Pledge was said

Throughout the beat down YHC would stop the PAX circle up and while waiting on the 6 we would do various Core exercises:

V ups, Oblique V ups right and left, LBC’s, American Hammers, Wide leg sit ups, Burpees, Merkins (for Leppard), Pretzel Crunches right and left, Flutter Kicks. These are what YHC can remember (I’m old).

Over all we moseyed 3.1 miles (at least) ….Roadie tell me you can’t do something again!!!!

We finished up with more core

Freddie Mercury’s, LBC’s, Flutter Kicks, Plank Jacks, BURPEES!, and Madden took us out with 50 squats!

YHC is sorry if I forgot something!

MoleSkin:

Job well done by all PAX today Pizza Man, Tyson and Whoopee totaled over 8 miles with the EC run to and from the AO. Madden keep pushing little man! You make ToolTime really proud! (Love that boy Sparky!)  Roadie and Huck well done I know you both used everything you had this one was for y both of you! Flush thanks for grabbing the six….Tyson way to push you’re a beast!! Pizza man thank you for always pushing me….Freight thanks for the Kiss!! (show to know folks) Gumby and Sister Act way to push guys you never give up! Leppard thanks for always leading by example and for your words of wisdom…Slaw you made today very difficult for YHC with the beat down from Thursday THANK YOU for making me stronger!

 

COT

YHC spoke about not listening to the voice in your head that says “you can’t” YHC has struggled this year with listening to it and thanks to F3 brothers has been able to get out of that mentality. We need to listen to the voice of our Heavenly Father!  To see ourselves though His eyes, we were created in His image and made to be kings of the earth!  Men we are warriors!

Prayers

Houston, Marriage (friend of Sparky), Roadies  M’s grandmother  for healing from sickness, Glenn Jackson 9yr old fighting complications from a bone marrow transplant,  brothers I know I’m forgetting some….but know that our Father is not!

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

It was an honor to lead today men!

Tool Time

SpeedForNeed Showdown

August 11, 2017 / / 0 Comments

 

 

JRR Tolkien was kind enough to drive 200 miles from Mongol land and share 4 SpeedForNeed; yes I said 4 racing chairs, with the Gashouse Pax. YHC will try to recount and remember as much as possible….disclaimer…YHC does not write epic  BB like Tolkien so this will be short and sweet! Here it goes

 

Warm-up:

Disclaimer given

Grab the chairs and mosey to the parking deck then circle up

SSH – 10,000 IC

Imperial walkers – 20,000 IC

Merkins- 100,000 Fighting Mongol style

Then some crazy resistance band Hello Dollies, Rosalita’s and flutters….. 400,000 in total (YHC anniversary is now ruined)

The Thang:

Start off sprinting up and down the parking deck with the 4 chairs Pax switching out on chairs we did this about 100 times….the Fighting Mongol is brutal!!!

After we ran that 400 miles we circled up for some Mongol Merkin action!

Reg – 400IC

Wide- 600 IC

Diamond- 800 IC

Staggered right and left – 1,000 IC

Next we ran flat sprints with chairs and Pax riding ….we did about 400 sprints and then did Burpees after each race , YHC believes it totaled about 700 Burpees!

As if this wasn’t enough we ran laps with chairs … 1Pax riding ….switch out …next Pax push….eveone did this about 10,000 times!!! ….while you were chair less the Fighting Mongol himself lead a series of awful exercises…some with that crazy band thing! (YHC suffered oxygen deprivation at this point…blacked out and has no idea what we actually did)….

Next mosey back to the Centennial Pavilion where we circled up for some Mary

Resistance band

Hello Dollies – both then right then left – 10,000 IC

Rosalita’s – both then right then left – 10,000 IC

Flutters- 10,000 IC

Moleskin

Thank you to our Brother JRR Tolkien for making the second trip out across the river to sare a SpeedForNeed themed workout. And thank you to him for sharing his vision and allowing us the opportunity to be the difference on November 25th at the https://www.mcadenville-christmastown.com/ct5-K.htm ! YHC has only had the pleasure of know him for a short time however it’s easy to tell that his heart is ON FIRE for the ones that cannot run these races themselves! Truly an honor for the Gashouse PAX to be a part of this. We don’t need to be “experts” we just need to care enough to take action and fill the need men! JRR Tolkien is showing us exactly how this is done and YHC thanks him for this!

Announcements….

JJ5k Sept 23rd, Burpeethon Sept 16th Speed for Need race Nov 25th

COT

Prayers-

ToolTime for JRR Tolkien

 

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

Huck Said ToolTime doesn’t Mosey when he Q’s

August 3, 2017 / / 0 Comments

Pledge

Warm-up:

Mosey! Cause Huck said we don’t when YHC Q’s

The Thang:

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

And to put the cherry on top….

American Hammers -50

High Plank Peter Parkers- 20 IC

Low Plank Peter Parkers – 20 IC

Abdominal C – Sit position session no break in-between these.. Twists- 20

Twist with Alternate knee raise-20

A Frame twists -20

A Frame knee raise- 20

 

C –Sit position single leg  right then left  10 each ( in C-sit position hold leg off ground 6 inches then bring knee in extend leg back out and raise as high as you can = 1 rep)

Both legs together – 10 ……

We ended the workout with a nice mosey to get the hip flexors feeling really good…circle up at the Flag.

DONE!

COT

Prayers

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

It was an honor to lead today men!

Tool Time

Christmas In July

July 15, 2017 / / 0 Comments

I was going through some old workouts and stumbled across this little gem. The last time YHC did this was a co-Q with Brownstreak on Christmas Eve… YHC figured that hey its July and the Gashouse Inaugural SpeedForNeed is at the https://www.mcadenville-christmastown.com/ct5-K.htm why not have Christmas again!

Pledge

Warmarama: courtesy of Brownstreak!

SST x 50 Single count

1 Burpee

Hillbilly x 15 IC

2 burpees

Cotton pickers x 15 IC

3 burpees

Monkey humpers x 15 IC

4 burpees

Merkins x 15 SC

5 burpees

Squats x 15 IC

6 burpees

Toy soldiers x 15 IC

7 burpees

Moroccan Night Clubs (was supposed to be 15 IC however Madden said that was too easy…39 IC)

8 Burpees

CDD’s (AKA Def Leppard Merkins) x 15 IC

9 burpees

Peter Parker x 15 IC

10 burpees

55 Burpees in total for a warm-up now that’s how it’s done men!!!!

The Thang:

Core Time with Tool Time…. wouldn’t be a Tool Time beat down without it!

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

American Hammers -50

Cindy: also courtesy of Brownstreak!!!

 

(Modified)

5 rounds – alternating pull-up grips each round (regular, Chin Up, close grip, right/left hand different, left/right hand different)

Cindy= (5 pull-ups, 10 Merkins, 15 jump squats) Run a lap between each set around the tennis courts and back to playground ( thank you Madden for leading us back!)

Moleskin

Great work by all the PAX out there today!  It’s been far too long since YHC has posted at Folsom. YHC talked about courage and the fact that in order to have courage you must have fear! What are you doing to face your fears? How are you stepping up and out with courage to slay them. We are called to be men of courage and  we who trust and believe in Jesus are all warriors for His great Army. There is an unseen world men, and like it or not it is in war for the hearts and souls of the human race! What will you do today to face a fear, step up and lead your home, workplace, community, today!

COT

Announcements Advisory board meeting tomorrow night at Cavendish Brewery in Gastonia at 7:00, SpeedForNeed Gashouse race Sign up !!! to run or volunteer!!  Let ToolTime know his contact info is on the f3 App

Nameorama

Prayers –

Bob for healing and understanding as he deals with the diagnosis of Lung Cancer, T-Squares M and 2.0 for good pediatric cardiologist report and interview from Ashville station about their families loss, Slaw traveling over the next week,  Men of f 3 praises for them period.!,  And for courage to be the men God calls us to be.

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

It was an honor to lead today men!

Tool Time

Wifferdill

June 29, 2017 / / 0 Comments

This is called the wifferdill workout and BB because there was no real plan for this Thursday YHC just wanted to Q! so YHC wifferdilling it!

 

Warm-up:

None! It’s warm enough

Pledge

The Thang:

Started with a mosey around the Ball fields we would stop every once in a while and do while waiting on the 6.

Flutter Kicks

Squats

Al Gores

We continued our mosey around the lake loop and ended up at my favorite place Hamburger Hill!!! We did flutter kicks while waiting on the 6 Recover…at that point YHC told the newer PAX the name of the hill and Slaw explained it was named this because your legs feel like hamburgers when you’re done sprinting it!

We then proceeded to sprint down and back YHC called for 2 x”s however Blart being the masochist that he is wanted a third shot at it! Who was YHC to deny him the suffering…..Oompa Loompa at this point was dealing with a kidney stone and yet he soldiered on and suffered well….WOJO all I have to say is whoa! You’re freaking fast up and down that hill brother! Def Leppard YHC thinks was suffering from oxygen deprivation because he kept wanting to show us the “little Leppard!”  Ash Pond Was dealing with a very knotted up Hammy so he dropped to his 6 and did flutters!!! You know skinny guys and abs! Sidecar was pushing himself the entire time and didn’t let up! You’re pushing that rock brother and getting better! And Pockets! So proud of you brother you pushed yourself tonight and have continued to since you’ve been out here!

After the hill sprint we moseyed back to the flag where we circled up and did some Ab work (you’re surprised right!)

25 V-up/Roll Ups

25 oblique V-Ups right then left

Then YHC looked over at Slaw and saw that twinkle in his ey he knew it was coming just for him

5 Burpees OYO

At this time YHC took the time to talk about suffering out in the gloom together….yes YHC is nuts….yes we all are….Yes YHC wants to push you and himself to the limits …but why? for one purpose to suffer together  because when we suffer together we form life long bonds that will not happen any other way! We suffered well today proud of all of you men! We are strengthening  ourselves so that we can be the men God has called us to be so that we will have the endurance to do the things that our families , brothers communities need us to do!

Namorama

COT

Prayers for spiritual healing, emotional healing and physical healing, for Cheech’s family and for T-Square and his family

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

It was an honor to lead today men!

Tool Time

PREBLAST: GASHOUSE SPEEDFORNEED ChristmasTown 5K

May 31, 2017 / / 1 Comment

SPEEDFORNEED!!!! Gashouse men many of you have seen my Tweets and Retweets for SPEEDFORNEED!!!  TCLAPS to JRR Tolkein for bringing this opportunity to us! If you’ve Never heard of SPEEDFORNEED? Watch this cool Youtube Video “The Making of SPEEDFORNEED” which shows in ~4min what and why F3 Nation is doing this charitable initiative. Want more information? Read the SPEEDFORNEED Preblast  Like what we’re doing and want to support? Click for CrowdRise Donation Link  or  Click for F3Foundation Donation Paypal Link and make sure to put in comments “SPEEDFORNEED“. We’re still raising money for a few more racing chairs, Cool gear and a trailer, so please donate, every little bit counts! Below is the Race information (Gashouse PLEASE register early)

 

  • RACE EVENT: ChristmasTown 5K in McAdenville
  • DATE: November 25th(Saturday after Thanksgiving) ~ 6:00 PM Start time please arrive at least 30 mins earlier ( we will be running through the Christmas Lights so traffic will be heavy allow extra drive time)
  • WHO’S INVITED: F3 Nation PAX, their M’s and 2.0s (spectate & support or register to run)
  • REGISTRATION WEBSITE: https://www.mcadenville-christmastown.com/ct5-K.htm
  • OTHER DETAILS: $30.00 Cost thru November 21st / / No race-day registration (RACE LIMITED TO FIRST 1,200 RUNNERS)
  • MEETING POINT: F3 Nation SPEEDFORNEED tent (look for the racing chair!)
  • HOST F3 REGION: F3 Gashouse
  • DRIVERS: TBD ( should have 4 chairs)
  • TRACK COMMANDER (TC): TBD
  • SPEEDFORNEED DONATION SITE: Click for CrowdRise Donation Link
  • SPEEDFORNEED PREBLAST: SPEEDFORNEEDPreblast 

As the date gets closer and I have more information i will continue to update you please take the first step and get registered for the race

 

 

*If your region wants  to host a SPEEDFORNEED race, please let us know ASAP! We already have 35 races on the annual schedule and would do our best to enable you to provide the ride of a lifetime for kids with disabilities, while showcasing what F3 Nation is all about to your local community.*

Contact: Twitter @F3SPEEDFORNEED or @JRRTolkienF3 or email SPEEDFORNEED@yahoo.com

SFN… HELP Kids, GROW F3 Nation ~ JRR Tolkien & Tool Time

Just Chillin

May 18, 2017 / / 0 Comments

Pledge

Warm-up:

NONE- it’s already warm enough out here!

The Thang:

Mosey to Hamburger Hill…..oh wait….what’s that I hear? A TRAIN!!

5 Burpees on your own!

7 Hill Sprints- (down and back counts as 1) Lucky 7 seven was on my mind or until someone splashed merlot! Great job here men the heat did not make this easy

Ok….recover…….that’s enough ….picnic shelter….

10 Dips IC

10 Derkins IC

Mosey to the turd shack ….wait there’s Swimmer and his 2.0!!!  For a 1min 30sec peoples chair 90 degrees …arms up/out/down and then up….

Mosey to the Flag

Oh you thought I forgot!!!!

On your Six Gents….we gots to do core time!

In and Outs arms up- 25

Freddie Mercury’s arms up– 25 forward 25 Backward

Crunchy Frog – 25

Wide led Sit-ups – 25

Fifer Scissors (slow count) – 25

Hip Rock and Raise- 25

Heels to the Heavens- 25

V-up/Roll-up – 25

Oblique V-ups- 25 Right /25 Left

And 50 American Hammers legs up!

We had some time left and I wanted the PAX to get their money’s worth!

5 Burpees OYO x3

Slaw lead us with 22 Merkins for the Vets!

 

Announcements….

Mud Run this weekend, Speed for Need!!!! Donate if you can!

COT

YHC spoke about the loss of Chris Cornell lead singer of Soundgarden and Audio Slave…. His death is a great loss to rock music …I spoke about the fact that it is being ruled a suicide and that it is a cowards way out of this side of eternity ….that we are called to be strong and courageous….that we need to look to the left and right and realize that we are part of a brotherhood, and if any of us at any time are feeling that darkness creep into our minds that we need to reach out to our brothers to help guide out of the darkness. That we cannot leave our families that way! If you are hurting WE ARE HERE FOR YOU! YOU ARE NOT ALONE REACH OUT TO US FOR HELP!

Prayers-

Billy Madison’s mom in law, Def Leppard’s M’s friend neck surgery, Papa Smurf’s family for peace in their time of grieving his return home to Heaven,

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

 

It was an honor to lead today men!

Tool Time

Pre Surgery Checklist

April 25, 2017 / / 0 Comments

Doctors orders …”no intense exercise for two weeks post op”….luckily this is pre op!!!! Let’s hit it!
Warm-up:

SSH- 20 IC

Merkins – 20 IC

Squats- 20 IC

Pledge

The Thang:

On your six men let’s get the core engaged!

V-up /Roll-up – 25

Oblique V-ups Right Side /Left Side -25 each side

Flutter Kicks – 50

Lots of mumble chatter after that….also no more apples for Slaw!

After that we moseyed for a lap down the road and around the parking lots.

Circle up at the playground….

10 Pull-ups then 20 Merkins

10 Chin-ups then 20 Military Merkins (elbows in)

10 Close Grip Pull-ups then 20 Diamond Merkins

Off for another mosey down the road and back to the horse shoe Pits

Zombie walk for well…..Eternity (it seemed that way!)

Well this is going to hurt

Backs to the wall….1 min 30 Sec wall squats (at 1 min drop to 90degrees)

Another mosey down the road and around Parking lots and back to the wall.

This is going to hurt more…..

Single leg wall squats alternating legs at YHC count.(1 Min total)

Mosey back to the Flag…

30- CDD’s

We finished where we started with core work

American Hammers Legs up- 50

Fifer Scissors – 25 (slow count) The PAX REALLY enjoyed this agony!

I was a couple of minuets shy of 45 and Slaw wanted his money’s worth so …

10 Burpee’s OYO

And we finished up with a Floppy Disk Favorite

2.5 mins of Plank – Alternating Low then High

.

COT

Announcements…..ask Freight….he spoke for about 20mins…

YHC spoke about a Daily reading he read this week from John Eldrege’s book Killing Lions see link below

http://www.ransomedheart.com/daily-reading/have-story-worth-telling

Pledge (Thank you Nantan for reminding me)

Prayers- Billy Madison took us out thank you brother!

Billy Madison’s mother in law going through bone marrow treatment, and His M will be out of town with her mother for a few weeks.

Tool Time surgery this Thursday at 12:30

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

As always it was honor to lead today men!

Tool Time

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