8 pax joined me on this beautiful hot and breezy Tuesday to get some good work in.. warmup: SSH x15….let’s roll off to the lake hill. Everyone join me half way down the hill run to top 1 merkin back down 1 big boy all the way to a 10 count…oompa had a potty break so he we had to run to the bottom of hill 1 more time of course no standing around waiting on him. Off we are to the next light pole 10 burpees we hit 4 light poles on the way across the street for some interval work…2/10 or mile jog 2/10 sprint 1/10 walk…50 american hammers ….back across jog to parking lot near flag for some sprints. Sprint half the parking lot start with a 10 count of jump squats with some friendly merry all the way down to 1 with sprints all.in between and maybe a curve ball of 2 full parking lot sprints and 10 more burpees in there….finish up with 1 burpee at each light pole around the parking lot and 22 for the vets….Thank you men for letting me come lead you in today’s workout. Tyson. Announcments:June 13 gas house suppose to be a killer Q? (From freight). prayer request: sister acts daugter..pockets mom.. breaker breakers mom.
Author: Tyson
12 hims joined me in the heat to get strongerand better….1730 warmup- 10 burpees let’s roll… Run to soccor feild…5 mountain climbers sprint to other side of feild 5 hand release merkins sprint x5. Let’s mosey. 10 Burpees Playground- 10 pullups 10 squats…9 pullups 9 squats down to 1…..let’s mosey 5 burpees.. lake hill- half way…5 burpees sprint To top 5 meekins…repeat X5.. let’s roll … bottom of lake hill – 5 merkins walk to bench 5 burpees sprint to next bench repeat all the way up….reverse all the way down…….. walk…jog…..sprint intervals from bottom of lake hill back to the flag…… 22 for the vets ….15 Peter parker’s…..10 crunchy frog……TIME……good job fellas……. announcements: memorial run/walk Rankin lake Aug 17th 10-2 for pizzamans niece……solider suicide run Sept 21st…..jj5k Sept 28th
Its 530 circle up….I promised no burpees today. SSH x6 let’s mosey to the soccor field. Line up on the line. Sprint to other side of field. Jog back soon as you get back sprint. X6. Sprint to other side x6 jump tucks walk back x6. Mosey to the lake hill, walk about half way down. Sprint to top x20 jump squats walk back down x3. Sprint to top x20 merkins walk down x3. Sprint to top x10 release merkins walk x3. Sprint to top 30 sec planks walk x3. Mosey to pole x3 merkins. Sprint to next pole x4 merkins sprint x5 merkins sprint x6merkins sprint x7 merkins sprint x8 merkins sprint x9 merkins sprint x10 merkins. Mosey to the flag Pledge TIME. Announcements: hike may 5th prayer request: wojo family oompa’s family boudin
16 hims showed up on the beautiful spring day…even though it was snowy and winter earlier in the day . 1730 it’s time. 10 burpees let’s mosey down to the stop sign stop 10 burpees let move headed to hamburger hill I see a cone looks like a good stopping point 10 burpees….you catch the drift…let’s go to the bottom of hamburger hill 10 burpees…. bottom of hamburger hill 1 burpee run to top 5 Merkins back to bottom 1 burpee top 4 merkins all the way down to 1 finish…10 burpees. Fellowship mosey to top of hamburger hill…let’s mosey run to trash Can stop 10 burpees. Let’s mosey to the gate 10 burpees. (We waited for the slackers). Let’s mosey to top of lake hill 10 burpees. Let’s most half way down lake hill 10 burpees back to the top. Let’s do something besides burpees circle up wave of merkins 7 count…..repeat wave of merkins 5 count. Let’s mosey to turd shack…. partner up (dora 123)…… 100 release merkins 200 squats 300 lbc’s. … mosey back to flag 22 burpees TIME. Great workout fellas way to push 107 total burpees covering 2.5 miles. Prayer request: people battling addiction…my (tyson) cousin having pregnancy complications…sister acts family traveling this upcoming weekend …… announcements: 3rd F tooltime speech April 12th…speed for need community run April 13th sign up.
First off thank each of you that participated in this event. A total of 31 Hims trained and participated in this Csaup that pushed your bodies all across gaston county to all of the AO’s with their F3 brothers. First we met at the starting point ingles in Dallas or crossroads I received a call from a former nantan (tooltime) about 3am complaining about the rain haha…so everyone shows up pledge quick prayer and were off. 50 mile journey all through beautiful gaston it was rainy but that dont stop us from getting stronger and pushing ourselves it was fun lots of mumble chatter and lots of hard work but we finished it great time around 11am. Great training for the p200 guys as well can’t wait until the next one again thank you guys this isnt possible without all of you. Mayor also road his bike to guide us thank you. Tyson
http://f3gastonia.com/event-signups/ F3 Gastonia…We all know that we are ALWAYS willing to push yourself in whatever we do, but now are you ready to push your body through those MILES?? If so sign up by February 16th for the first CSAUP event in 2019 for F3 Gastonia. This CSAUP is not only going to give you the chance to see every AO in our region but also be a part of a relay team. This relay will consist of a four-man relay team (we will create teams after you sign up) that will venture 50 miles through the beautiful land of Gaston County. Even though this is a four-man relay team, there is a reason this is a CSAUP!!! Each of you can do this….push yourself……Click on the link above to sign up and goodluck
EVENT: F3 Gastonia CSAUP. DATE: February 23, 2019 @ 4amMEETING POINT: Park at the ingles in Dallas for the starting and finishing point 715 west trade street Dallas nc 28034
CSAUP!!!! Leading up to this event everyone i hear a lot of mumble chatter about how nervous guys are about running and excited and pumped at the same time…looking at the weather this week should be a good week for running clear and in the 70’s should be nice. I get a text from tool time on thursday (looks like rain in the forecast) bring your rain gear :). wake up saturday morning to a little drizzle and 55 perfect weather. i roll in with arial and bubble around 350am everyone is waiting chatting ready to go (stone cold rolls in with an RV) awesome lol.
0400 circle up we get a few words from pizza man and tyson a little prayer and we are off Roadie bed pan arial bubbles medicine women oompa are the first to kick it off. pizza man is looking around for sparky come to find out he took off as well. we all load up in the cars and take to the next location little more mumble chatter and her comes some headlights med women rolling in hot 9 something pace for this “non runner” can’t fool us anymore haha. here come the rest roadie killing it at a 10 30 pace non stop great work with bed pan his first ever 5k great work. group 2 is off we take off to the next location around 0510 here they come rolling in hot great work guys blart wojo hushpuppie pockets all killing it.
0510 next group out we take off in the cars trying to beat gold digger to the next location….did i mention dude can fly lol running like 6 min paces. everyone in group 3 kill it finishing off at the gas house AO group 4 takes off Defib and boudin run off and leave me a tool time pizza man and vuvuzela almost catch me and tool time but they’re just slow :). thanks again vuvuzela for committing from rock hill brother great work you killed it. group 4s run ended at snowballs (did i mention we ran through all gaston A0s) 50 total miles.
Everyone pushed really hard through the rain,sweat,hills,pain everything some ran extra legs. I (tyson picked up an extra leg to run and finish off bedpans final leg with him had some great mumble chatter (did i mention he’s never ran a 5k) oh yea he ran 3 of them, today awesome work brother you gave everything you had on that last one brother.
tool time you were right leg 11 (all down hill) is terrible lol kudos to everyone who killed that one.
group 4 leg 12 brings it home to the new running AO folsom to finish it off to donuts coffee and guys cheering and probably happy its over 50 miles complete. TIME TO GO TO WILD WINGS FOR A LITTLE 2ND F!!!!!
I can’t write everything in this back blast that went on but i want just want to let everyone know i appreciate them committing to this event we hope to do this twice a year everyone who couldn’t make it this time hope to see you next time and thanks to pizza man for all the help on this CSAUP couldn’t have done it without you brother and thanks to all of F3 you have changed my life for the better i couldn’t ask for a better group of guys so thank you.
Tyson
ps. Roadie is running a half marothan next year….make him keep his word..keep up the hard work bro
17 HIMS showed for this 75 degree “spring run” 1730 lets mosey 3 mile run. Stop at top of Lake hill. Roadie tweeted lastnight prove you can do more than run haha…1 merkins at top of hill 1 burpee at bottom climb until you get to 5 1.5 mile hill run 4.5 miles for the day great work men..hope we broke those new shoes is roadie.
Announcements:
- Bowling Saturday – Contact Sargento
- F3 Dads Sunday – Snow tubing without snow? Contact Roscoe
- SPEEDFORNEED – April 14th SIGN UP NOW!!!!!