Author: Virus (Page 3 of 4)

Right Arm to Right Leg?

September 22, 2021 / Virus / 0 Comments

Another warm humid morning to start off the week. Not ideal, but for the men who showed up, it is better than staying in the fartsack!

No FNGs so quick disclaimer and time to get started.

Warm Up

SSH – 20 IC
LBC – 15 IC
Cotton Pickers – 10 IC
Burpees – 5 OYO

The Thang

Mosey to the wall in front of Ida Rankin. 10 reps of dips, step ups and derkins. Repeato 15 reps. Repeato 20 reps.

Mosey to the back of BB&T to the big white wall for some 11s. Exercises were dirty hookups and squats. Good form was encouraged.

Mosey to parking lot in the gloom between Oakland St and the farmers’ market. There were eight exercises listed in some parking spots. While one PAX would run around the block the others would do the exercise listed in their spot. We managed to get through all the exercises:

SSH
Squats
Burpees
Merkins
LBCs
Big Boy Situps
Imperial Walker Squats
Mike Tysons

Mosey back to the school with just a minute or so left so we planked for a quick stretch. At this point I called out, “Right arm to right leg!” ??? Modify as necessary!

TIME!

Pledge of Allegiance… thanks to Freon for not letting me forget it! Site Q in action.

Announcements

JJ 5K – September 25th
Christmastown 5k – November 27th

Prayer Requests

Marie Huffstetler and family, suffered a spinal stroke
Bubba Sparxxx mother-in-law Citizenship test (she passed!)

We closed with prayer.

I’ve Fallen and I CAN Get Up!

September 10, 2021 / Virus / 0 Comments

What a glorious morning… upper 50’s… awesome sleeping weather, but even more awesome for pushing the rock! Clock hit 5:30am and there were 12 of us ready to have at it.

No FNGs, but we did have a visitor from Atlanta, Radar. Quick disclaimer and off we go…

Warm Up

SSH – 20 IC
LBC – 15 IC
Cotton Pickers – 10 IC
Burpees – 5 OYO

The Thang

Mosey to the streetlight at the top of the hill at Davis Park. Do 5 burpees at each streetlight. There were 5 or 6 of them.

Triple Nickel Halfpipe – 5 jump squats at beginning, at bottom of hill 5 merkins, up the hill to the stop sign 5 LBCs IC, another 5 merkins at bottom of hill on the way back — 5 sets.

Mosey over to the tennis courts for some suicides (I was unaware until I heard the news later in the day that today is National Suicide Prevention Day)
We lined up along edge of first court. 20 merkins, run to gap between courts 1 & 2, 5 big boy situps — back to beginning, 15 merkins, run to gap between courts 2 & 3, 10 big boys — beginning, 10 merkins, gap between 3 & 4, 15 big boys — beginning, 5 merkins, past court 4, 20 big boys… it makes sense if you don’t think about it

Mosey back to the school for a set of 11’s. The exercises were CDDs and squats.

TIME!

Pledge of Allegiance

Everyone put in some good hard work to get just a little bit better. There was a lot of getting on the ground and getting back up throughout this workout. The ability to get up and down easily and quickly is a great skill to take into your old age and can be a predictor of longevity. If you don’t develop it now, you won’t have it later!

I shared a short quote from Epictitus. “We cannot choose our external circumstances, but we can always choose how we respond to them.” Roscoe shared, “You can’t control the wind, but you can adjust your sails.”

Announcements

JJ 5K – September 25th
Christmastown 5k – November 27th
Rocky Branch Park – nice running trail

Prayer Requests

Praise – Boudin’s family in Louisiana getting power and water
Our hurting world

We closed with prayer.

It Was Supposed to Be Colder

February 28, 2021 / Virus / 0 Comments

It was a great morning considering the forecast just a few days before… it had been forecast to be in the teens, but the weather did not cooperate and it was in the upper 30’s! And there were 12 of us ready to get in a good workout.

No FNGs so a quick disclaimer and it was go time…

Warm Up

SSH – 20 IC
Imperial Walker Squats – 15 IC
Burpees – 10 OYO

Pledge

The Thang

Mosey down the hill and take a left headed towards the back entrance. At each speed bump drop and do 20 LBCs, plank for the six at the stop sign.

Triple Nickel at the hill – monkey humpers at the bottom, jump squats at the top.

Mosey back down the road to the roundabout at the front of the school… again, 20 LBCs at each speed bump.

We went around the circle with each of the pax calling an exercise. The caller then had the choice of either running a lap around the parking lot in front of the school, or doing a bear crawl around the roundabout… Dirt and Nutria were the only two takers for the bear crawl. Called exercises included the seal jack, Freddie Mercury, CDD, dying cockroach, flutter kick, big boy situp, hand release merkin, American hammer, monkey humper, and Watts Up invited us all to run the lap with him.

We then had a short mosey to the side of the school for a set of 11’s. The exercises were flutter kicks and hand release merkins. Time was drawing short and a few of us had to miss our last round or two as it was time to head back to the flag.

Everyone put in some good hard work to get just a little bit better.

Announcements

CSAUP – March 3rd
P200 and Mortimer 100 – March 19th

Prayer Requests

Keep a check on the prayer list on slack.

We closed with prayer.

Was That Seven Times Around, or Just Six???

August 31, 2020 / Virus / 0 Comments

Another warm humid morning was served up for the 14 of us to enjoy! As there were no FNGs a quick disclaimer was given and we warmed up with some Moroccan Nightclubs, Don Quixotes and Side Straddle Hops. After that we did the Pledge.

A short mosey to the front of the Gaston County Administrative Offices. There we prepared for the Walls of Jericho. We did seven sets of each of seven exercises and then took a lap around the building. The idea was to repeat this seven times.

The following were the called exercises:

Jumping Spider
Merkin with a bounce on the up (getting feet & hands off the ground)
E2k
Elbow to knee
Russian Twist
American Hammer, but I needed an “R”
Imperial Squat Walker
Cruel cousin of the Imperial Walker, squat between each elbow to knee
Crunchy Frog
a Dr. Seuss favorite, too bad he missed them
Happy Jacks
5 side straddle hops quickly followed by two jump squats
One-legged burpee
Not enough exercises start with “O”… this was a crowd pleaser

I should have made tic marks as the laps were completed… I though we were on lap six, but a vocal contingent insisted we had done seven rounds. I capitulated to their count so we went to a more open space in the parking lot and lined up for 11’s. We did merkins and tiger squats.

Mosey back to the flag and do flutter kicks until TIME!

Everyone put in some good hard work to get just a little bit better.

Announcements

Gastone will be running a mile with a cancer survivor who is running a mile in every state… it will be 9/28 at 7 AM… more details to follow

Prayer Requests

Family members, 39 children rescued in GA, PAX recovering from injuries

We closed with prayer.

Lucky Sevens

January 29, 2020 / Virus / 0 Comments

Pledge

Disclaimer

Warmarama

SSH – 10 IC
Don Quixote – 10 IC
Arm Circles– 10 forwards, 10 backwards OYO

The Thang

Mosey down the street to the center of town and cross over railroad tracks
Ran around the buildings and to the back parking lot where we did Walls of Jericho: 7 different exercises and complete 7 reps of each and run one lap around the building. Complete for 7 laps.
The following were the called exercises:

At some point during the rounds Broke noticed that in keeping with the theme of sevens, we had 7 PAX.
While the mumble-chatter was at a minimum, there was an attempt to skip one of the rounds, but Red Ribbon kept us honest.

Let’s start the mosey back towards the middle school. The Q checks the time and decides there is time for a little wall work.
5 Dips in cadence, 5 Derkins OYO
10 Dips in cadence, 10 Derkins OYO
15 Dips in cadence, 15 Derkins OYO

Continue our mosey back to middle school.
We cruise into the parking lot and we are done!
Great work put in by all.

Announcements:

Mark your calendars! Five Year Anniversary Convergence, March 21st – Pre-Blast to come…
F3/FiA Event, Feb. 15th, Oakridge Middle School
Rooster, Feb. 29th, Run and Ruck teams, reach out to Breaker Breaker

Prayer requests:

Tiger’s family
Orangeman – mother had surgery, a few complications but was released
Families dealing with sickness – colds, flu, strep, etc.
Weekly PAX Prayer List – Mayor, Pizza Man, Lil Sweet, Red Ribbon, Oompa Loompa, Swimmer, Alan Tate, Big Pappy. Lift these men and their families

Namarama

COT

Do What Is Right, Not What Is Easy

June 3, 2019 / Virus / 0 Comments

Warmarama

Disclaimer given

Side Straddle Hops, 11 IC
Cotton Pickers, 11 IC
Dying Cockroaches, 11 IC
Don Quixotes, 11 IC
Moroccan Nightclubs, 11 IC

The Thang

mosey around the block to the Fire Dept parking lot…

11 each of these five exercises:

Burpees
American Hammers (sets)
Merkins
Big Boy Situps
Low Slow Squats

After everyone had finished we moseyed up the hill to the Baptist Church parking lot

rinse and repeat the above exercises

we then moseyed to the underpass, Doffers and then back where we started doing the exercises at each stop

Now let’s mosey across the bridge to the picnic shelter for a new set of exercises

11 each of these five exercises:

Dips
Step Ups
Merkins
LBCs (sets)
Mountain Climbers

After each set run a lap around the park

The plan was to get five sets of the above completed, but had to call time after the third set.

I have been doing a bit of reading lately and I wanted to share a quick word. Success in life is not one massive good decision and failure is not one poor decision. Failure is repeated bad decisions and success is repeated, consistent good habits.

For example, one workout isn’t going to get you in shape. One unhealthy meal is not going to wreck your health.

I am proud of and encouraged by the men come out in the gloom to these workouts. They are doing what is right, not what is easy!

Pledge of Allegiance

Prayer Requests

Those PAX we haven’t seen in a while

Namarama

Ended with COT

BALANCE

April 29, 2019 / Virus / 0 Comments

Pledge

Disclaimer

Warmarama

Burpees – 10 OYO
Abe Vigodas – 10 IC
LBCs – 20 IC
Alternating Shoulder Taps – 10 IC

The Thang

Mosey around the block and to the bridge
Nur across the bridge
Mosey to the next bridge
Crab Walk across the bridge
Mosey to the parking lot
Elevens… sort of, explanation follows

Big Boy Situps : 10 – 1
American Hammer : 1 – 10 sets
Run to corner: 10-1, Nur to next corner: 9,2
alternate Run, Nur, Run, Nur… until done
Mosey back to bridge
Lunge walk across the bridge
Mosey back to next bridge
Al Gore for the six
Nolan Ryans, 10 each side, IC
Crawl Bear across the bridge (backwards Bear Crawl)
bit of a Q fail here as I forgot the Nolan Ryans before crawling the bridge, but we did them on the other side
mosey to the First Baptist Church parking lot at corner of 10th St and 8th Ave
Elevens – merkins 10-1, jump squats 1-10
mosey back to the flag

TIME!

Balance

The three F’s in F3 are: Fitness, Fellowship, Faith
As is pointed out at times while the majority of men initially join F3 for the workouts (Fitness), it is eventually the group of men (Fellowship) and their example and support (Faith) that keeps us coming back. We need to have a balance of all three of these activities in our lives.

In today’s workout I also tried to strike a balance between arms, core and legs.

I participate in a faith based weekend called Pilgrimage. We talk about having balance in our faith lives using the metaphor of a three legged stool. Not only must each leg be there it needs to be the same length for the stool to be functional… in balance. These three legs are:

Piety – giving your heart to God
Study – giving your mind to God
Action – giving your hands to God

Announcements:

Mt. Mitchell Hike May 5th

Prayer requests:

Sargento’s mother-in-law
Anchorman’s mother-in-law
Anchorman – leg injury
PAX we haven’t seen in a while

Namarama

COT

Four Corners

March 16, 2019 / Virus / 0 Comments

As the clock approached 7am we had a Gold Digger and a Tiger sighting as they ran by us… Breaker Breaker was out running too, but he stayed with us to join the workout.

Warmarama

Side Straddle Hops, 20 IC
Don Quixotes, 15 IC
Cotton Pickers, 15 IC
Planking and stretching

The Thang

mosey to the parking lot behind Sammy’s

the four corners of the parking lot were marked with the following exercises

merkins, American hammers, Bobby Hurleys, big boy sit ups

Pax were divided into two groups and went to opposite corners, do 5 reps of marked exercise, run to next corner – 10 reps, next corner – 15 reps, next – 20… then run diagonally and start again doing 5-10-15-20… keep doing this for four rounds, at then end you have done 50 reps of each exercise. Second round, new exercises

shoulder taps, Freddie Mercurys, squats, LBCs

mosey to the bottom of the Hawthorne Hill for some Dora

while one partner does exercise the other runs up the hill to third lamp post, does five reps of current exercise and returns

100 mountain climbers, 200 LBCs, 300 squats

mosey up to the Corner of Knowledge for 11s

Dips (1-10), Derkins (10-1)

Omaha as time was getting close, mosey back to the Yank

had two minutes left so did monkey humpers and squats

last minute disclaimer… DOH!

Pledge of Allegiance

Announcements

March 30th : Convergence, Folsom
April 13 : Speed for Need – Community Foundation Run
May 5th : Hike up Mt. Mitchell

Prayer Requests

Breaker Breaker : praise – mother had successful surgery on little finger, continued recovery
Tesla : son driving back to Mississippi on Sunday
Anchorman : read a Thank You note from his mother-in-law

Namarama

Ended with COT

Corn Hole at The Goat

March 16, 2019 / Virus / 0 Comments

It was a great morning at The Goat… just a slight chill in the air… 5:30am hits and it is time to start!

Disclaimer given…

Warmarama

Side Straddle Hops, 20 IC
Imperial Walkers, 15 IC
Moroccan Nightclubs, 20 IC
Cotton Pickers, 15 IC

Pledge of Allegiance

The Thang

mosey to the bridge taking the long way around
crab walk across the bridge

fellowship mosey over to the park
point out the small picnic shelter – will be used for abyss merkins
go to the cornhole area
two pax run the path around the park, do five abyss merkins at the picnic shelter, while pax run the rest alternate between

inclined sit ups on cornhole platforms*
shoulder taps

*bit of a Q fail as doing inclined sit ups on the cornhole platforms was a bit of a challenge if you didn’t hook your feet in the opening at the back

after all the pax had made a lap, let’s mosey to the far parking lot
bear walk across the bridge

dirty 11’s – courtesy of Roadie

American Hammers 1-10 (four count sets)
Merkins 10-1
the “dirty” part… do a burpee at midpoint of run

mosey back to the flag taking the long way back up the hill and around the back of the buildings

Announcements

March 30th : Convergence, Folsom
May 5th : Hike up Mt. Mitchell

Prayer Requests

Breaker Breaker : mother having surgery on little finger
Top Hat : reminder to pray for and reach out to those we haven’t seen in a while
Get a Grip : co-worker who took son to ER for asthma issues

Namarama

Ended with COT

Come Down that Mountain

February 12, 2019 / Virus / 0 Comments

The clock hit 5:30 and there was a heavy mist in the air. I had a weinke ready to go, and a deck of cards as a “just in case” backup.

Warmarama:

Side Straddle Hops, 15 IC – 2 merkins
Imperial Walkers, 16 IC – 4 merkins
Moroccan Nightclub, 20 IC – 6 merkins
Don Quixotes, 15 IC – 8 merkins

Thang:

The mist seemed to be letting up so I tossed the deck of cards aside and we set out on a mosey down Catawba, left on Oakland, left again on W. Central and there on our left is our favorite wall by Ida Rankin Elementary School… can’t pass it by without a little work:

5 incline merkins and 5 derkins
10 incline merkins and 10 derkins
15 incline merkins and 15 derkins

Mist had picked up a bit so let’s mosey over to the covered walkway for some 11’s:

American Hammers & Lunges (Q kept trying to do American Hammers at both ends…)

It seems the mist has let up again, so it is time for some four corners. We were to run around the parking lot and do the following exercises:

1st corner – Merkins
2nd corner – Squats
3rd corner – LBCs
4th corner – Mountain Climbers – do SSHs while waiting on the six

First round… give me 5 reps… next round 10, then 15 and then 20
Q decided to run his mouth a bit here… in Matthew we find the Sermon on the Mount where we get the Beatitudes and a lot of what were called “hard sayins” when I was growing up. But he had to come back down that mountain and so do we… so back down we went with our four corners… 15 reps, 10 reps and 5 reps.

The clock was ticking, so time to mosey on back to the middle school. When we got to the school the Q had to run his mouth just a little more… see, as Jesus was wrapping up these hard sayins, he left us with this in Matthew 7:24 “Therefore everyone who hears these words of mine and puts them into practice is like a wise man who built his house on the rock.” The key phrase for me is “put them into practice.” Many hear, few put it into practice. The HIMs of F3 inspire me every day as I see them putting their fitness, their fellowship and their faith into practice! I encourage you to go read Matthew 7:24-27 to get the whole story.

We said the Pledge.

Ended with COT!

I hope we all went away just a little better…

Pledge

Disclaimer

Warmarama

The Thang

Announcements:

Prayer requests:

Namarama

COT

Warmarama

The Thang

Pledge of Allegiance

Prayer Requests

Namarama

Ended with COT

Pledge

Disclaimer

Warmarama

The Thang

Balance

Announcements:

Prayer requests:

Namarama

COT

Warmarama

The Thang

Pledge of Allegiance

Announcements

Prayer Requests

Namarama

Ended with COT

Warmarama

Pledge of Allegiance

The Thang

Announcements

Prayer Requests

Namarama

Ended with COT

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