F3 Gastonia

Fitness, Fellowship, Faith

Author: Watts Up (Page 14 of 23)

Respect-able Q

March 18, 2020 / / 0 Comments

For some reason, YHC agreed to do some EC with EZ Rider & Defib this morning.  Dirt was invited when at The Storm, so a total of 4 for some 0500 EC.  Found Stinky Bird out doing his own version while out and Gastone returning upon our arrival back.

Six others joined the crew by the time 0530 arrived on this foggy morn.

We knocked out The Pledge before beginning warmup.

WarmUp:

It would take far too long to describe what we did for the first part of warmup.  It was something YHC found on the internet, described as a way to stretch/warm all muscle groups.  Whether it did or not, you will have to ask the attendees.  After that we did MNC IC x 10.

 

The Thang:

Off we go on a mosey.  Give the PAX the choice of left or right as the destination was the same, just the route in question.  Left if was, so down by the bank we go, past the AutoZone and behind the Planet Fitness.  For the first time in weeks, there wasn’t anyone camped out at the ramp.  So Bear Crawls it is.  Two rounds and Monkey Humpers while waiting on the six, then 25.

Onward toward the Food Lion, stopping at the stairs and curb (due to social distancing) for 25 calf raises x 2.  Meander onwards to the Food Lion.

4 Corners with 25 SSH in corner 1, 25 LBCs in corner 2, 25 Squats in corner 3 and 25 Merkins in corner 4.

Repeat.

Move over to the  nearest wall for a little wall sitting with air presses thrown in for good measure,  Then a quick mosey up the hill to the entrance for 50 Mtn Climbers.

Once that was done, back down the hill to the closest light post.  YHC asked DIrt and Outhouse for exercises.  The choices were Dying Cockroaches and Imperial Walkers respectively.  So its time for 50’s  (just like 11’s but the total is 50 and the count  is by 5) between the light posts.  About halfway through the IW were changed to Hillbillies.  Like most of the things we do, once you do enough, the suck factor grows.  Doing this many IW or HB really got old.

Time was running short, so mosey toward home.  We stopped in front of the Planet Fitness for a quick test to see who reads backblasts.  YHC repeated the trivia question related to St. Patrick’s Day.  From the sounds of it (excluding Dirt as he was at The Storm), 2 or 3 had read said BB and got the right answer.  So only 3 burpees were done.

Mosey on to the bank for a quick 25 Dips x 2 sets before continuing on the long way to SnoBalls.

And that is Time!

 

Announcements:
  • Convergence at Martha Rivers this Saturday is postponed.  Normal Saturday AOs are open at normal times.
  • P200 is tentatively rescheduled for April 24-25
  • Keep an eye on the Events page.  It will be updated as information comes available.
Prayer Requests:
  • Pedal’s Dad having pacemaker put in.
  • COVID-19
  • Family Members.

YHC took us out in prayer

Moleskin:

Today marks 50 years in this world for me.  I am literally in the best shape i can ever remember being in.  I am ~#100 down in 15 months.

Thanks to all the men of F3.  You continue to push, pull and inspire.

In these dark times, look to the Lord.  This trial we are going through is meant to draw us close to Him and teach us to rely on Him.  From The Sword this week:

Isaiah 26:4

Trust in the Lord forever, for the Lord God is an everlasting ROCK.

Until tomorrow

Watts Up powering down.

49er for the Last Time

March 17, 2020 / / 0 Comments

YHC wasn’t sure how many would show given the state of the weather and the world.  But was encouraged when Doodles mentioned on Slack bringing two Kotters (due to school).  That meant at least 4…

YHC arrived Dirt doing EC.  Dry Rub and Headcase were cocooned in their vehicles.

0530 hits to find 6 assembled with YHC,

We knocked out The Pledge before beginning warmup.

WarmUp:

It would take far too long to describe what we did for the first part of warmup.  It was something YHC found on the internet, described as a way to stretch/warm all muscle groups.  Whether it did or not, you will have to ask the attendees.  After that we did MNC IC x 10.

After a circuitous route around the parking lot, we ended up at the side of the school.

The Thang:

49’s (just like 11’s, but you total 49 and count by 7’s) with Mountain Climbers on one end and Crab Hip Thrusters aka Peter Pushers on the other.

A slow meander/10 count to the front of the school.

Now its time to get some PT work in:

  • 25 SSH, Run the Circle
  • 25 LBC Run the Circle
  • 25 Merkins, Run the Circle
  • 25 Squats,  Run the Circle
  • 25 Dips, Run the Circle.

But this is 49er day, so…

  • 24 SSH, Run the Circle
  • 24 LBC Run the Circle
  • 24 Merkins, Run the Circle
  • 24 Squats,  Run the Circle
  • 24 Dips, Run the Circle.

With a few minutes to spare, YHC throws out a trivia question…

Given today is St. Patrick’s Day and you are supposed to wear Green, what color was St. Patrick’s Day originally associated with?  Dirt and Doodles thew out Red and Dry Rub said Blue.  The group ultimately decided on Red.  9 Burpees for getting it wrong (4 if they had gotten it right).  The answer is Blue.  (BTW, there is no explanation as to why it was originally Blue.)

And that is Time!

We meandered back to the Flag.

Announcements:
  • Convergence at Martha Rivers this Saturday is postponed.  Normal Saturday AOs are open at normal times.
  • Community Foundation Run is cancelled.
Prayer Requests:
  • Everyone dealing with COVID-19 virus.
  • All those that are struggling as a result of the virus, whether that be mentally, emotionally, physically or fiscally.
  • PAX

Dirt took us out in prayer

Moleskin:

Today is my 18262 day in this world or 1 day short of 50 years.  Thus the theme of today’s workout – my last day as a 49er,  You can join me tomorrow at The Labyrinth (aka Snoballs aka The Black Knight aka Martha’s House) for a “Respect”able Q.  EC begins at 0500.

Thanks to all the men of F3.  You continue to push, pull and inspire.

In these dark times, look to the Lord.  This trial we are going through is meant to draw us close to Him and teach us to rely on Him.  From The Sword this week:

Isaiah 26:4

Trust in the Lord forever, for the Lord God is an everlasting ROCK.

Until tomorrow

Watts Up powering down.

Pain lab – 2.0 friendly March 7,2020

March 11, 2020 / / 0 Comments

Watts Up Ricky Bobby?

March 4, 2020 / / 0 Comments

Having been to this AO only 2 other times, YHC wasn’t sure what, nor whom to expect.  Dirt was sitting there waiting.  Tiger and Orangeman soon rolled in, clown car style.  And actually a little early for him, Virus.

0530 hits.  Lets hit it.

Since there were no FNGs, a simple disclaimer followed by The Pledge.

Warmup consisted of 10 Goof Balls IC (since it’s supposed to be Sargento’s AO) followed by 10 Grass Pickers IC because YHC legs were still a little tight.

Knowing what Broke has in mind for a PT Test, YHC decided to bring its nasty cousin to Ricky Bobby.  Lets move to the track.

25 SSH, mosey half-way around track, 25 SSH complete your lap.
Repeat for a total of 100 SSH.

Repeat to get to 100 Squats.

YHC had intended to do a lap after completing a set,  So since it was omitted on the SSH portion, lets do 2 laps.

Let’s meander a bit around the track to find a better area (i.e. drier) for the next exercise.

Repeat to get to 100 Merkins (this one really sucked)
1 Lap   (Actually it was a lap and a half, so the start/end would be the bleachers)

Repeat to complete 100 LBCs
1 Lap

There is still some time left, so lets move to the front of the school.

There is not enough time for a full set of 11’s, YHC called 5’s with Am. Hammers on one end and Mtn. Climbers on the other.  Everyone realized and Orangeman pointed out, it was actually 6’s.  Close enough.

As everyone finished up, Orangeman claimed he was sure he had heard a train sometime in the last 40 mins.  Although no one would corroborate his claim, we did 5 Burpees nonetheless.

Mary was started, while YHC retrieved my phone.  Mary consisted of:

LBFC
Heels to Heaven
Dying  Cochroaches
and I think something else.

But by this time, all could hear a train, so 5 Burpees to close us out.

Announcements:

  • Convergence 3-21, but no fellowshoot later that day.
  • Lots of activities the first weekend of April.  Be sure to signup for the SFN event- The Community Foundation Run.  See Pre-Blast.
  • Checkout the Events tab of the F3 Gastonia website.  The known events for the year are posted so you can plan.

Prayer Requests:

  • JJ’s Family
  • TimeFrame’s Family
  • Tiger’s M’s Friend
  • Nashville

Thanks Tiger for praying us out.

They say one way to improve is to workout with people that are better/faster than you.  That is certainly true.  The four that attended my Q this morning all were better and faster than me.  I appreciate the push (or really pull in this case).

Time to find a new goal as well, these men helped me get the 3+ miles in a 45 min bootcamp workout!

It was an honor to lead this morning.

Watts Up powering down.

Its gonna rain again… let do some work before.

March 2, 2020 / / 0 Comments

Yet again this week, they are calling for rain of some sort late Monday thru sometime Thursday. So lets get some work in while its dry-ish.

YHC rolled right behind Dry Rub to find 3 out for EC and Gastone sitting in his truck. Seeing there was at least a few minutes, YHC pried a reluctant Gastone out of his truck for a quick mosey to the maintenance shack and back. Upon our arrival back, 2 were back from EC and more were arriving.

When 0530 hit, 7 were assembled to join YHC.

Since there was no FNG, a short/simple disclaimer was given followed by The Pledge.

Warmup:
10 SSH IC
5 Burpees

The Work:
Lets mosey heading down Riverwood Pkwy.

We stopped at every 3rd light long enough to do 15-20 monkey humpers, concluding with 25 toward Union Rd.

Lets mosey over to the Food Lion.

Time for some 11’s between the arrows. HRM at one end and squats at the other. Oh, and do a burpee at the cart corral every trip.

Quick check of the time when we were done… 25 left, lets head to the wall near Arline’s.

Have a seat with arms over your head.

When JJ said go, we went up the hill to Union Rd and did 20 American Hammers and return to the wall.
When Dry Rub said go, we went up and did 20 Mtn Climbers and return.
When Dirt said go, we went up and did 20 Heels to Heaven (YHC had to overrule Dirt as he was taking too long) and return
YHC doesn’t remember who said go, but Gastone volunteered Crunchy Frogs at the top and return.

Quick check of the time… 15 left.

Lets mosey. We took a scenic tour of this parking lot, around all the light poles and lane marker to end up on the stairs for 25 calf raises.

From there, mosey on behind the soon to be Planet Fitness to use the ramp for some Bear Crawls, but just like last time, there are not just one, but two occupied cars parked back there. So continue on to the parking lot on the front side.

After a quick word about temptation (You can’t just “resist” temptation. In order to try to “resist”, you focus on the temptation. Whatever you focus on, persists in your brain and you will ultimately give in to it. For temptations, you must refocus your mind on something else. Refocus on God.), YHC called normal ole, high school suicides using the lines in the parking lot.

Once all were done, we meandered for a bit heading back toward the start. This ultimately turned into a mosey and stopped at the wall in front of the bank.
Here we did 20 dips – right leg up followed by 20 step-ups right leg only. Followed by 20 dips – left leg up followed by 20 step-ups left leg only.

During this activity, there was a Gump sighting. He had been looking for the SandLot crew for nearly 40 mins. He chose to mosey on instead of finishing up with us.

Looking at the time on the clock, we still have 4 whole minutes.

So a quick mosey to Martha’s entrance for 10 big boys and then everyone attempted to beat Gold Digger’s record on the way back to SnoBalls. YHC isn’t sure about the standings, but JJ gave it a good try.

And that is time.

Sometime between YHC arrival back to Snoballs and retrieving of my phone, Stroganoff appeared from the gloom having put in his work for the Mortimer with his pack on Gastone’s hill.

Announcements:
Nothing really new here…
21st Convergence/5 Yr Anniversary at Martha’s 0700
No Fellowshoot that day. Will be rescheduled.
P200 coming up.
Mortimer coming up.
GoRuck, Spartan and Community Run all the first weekend in April.

Prayer Requests:
JJ’s Dad
TimeFrame’s M

Dirt prayed us out.

Moleskin:
By God’s grace I have never had to battle anxiety, depression or addiction. I do not know what it is like. But know this. It is real, it hard, it can wear you down. But to all that do suffer, remember two things…
1. God is there with you through it all. Call out to Him.
2. We (your friends and family) are there for you. If you have a need, just reach out; to pray, to talk, to whatever.

Watts Up powering down.

Rucking the Rooster

March 2, 2020 / / 0 Comments

3 Teams of 5 took on the Rooster with weight packs.

GasHouse was well represented and are a competitive bunch.

To try to win this race, there were times for the 1 mile that would make some runners jealous.

All did a great job and pushed themselves.

This was a great time and would recommend to any and all.

If you want to know who won or the details thereof, you should been there (or talk to Roadie and Hacksaw)

Snowmageddon Recovery

February 21, 2020 / / 0 Comments

YHC wasn’t sure how many of the PAX would brave the post snowmageddon 2020 world to get some work in. When YHC arrived there were 3 gathered and reportedly 1 en route.

0530 arrives with the attendance unchanged.

Time to get started…

We knock the pledge before starting a little warmup.

SSH x 15 IC
Plank Jacks x 10 IC
Smurf Jacks x 10 IC

We took a quick mosey to the parking garage to begin.

A few weeks back, YHC joined others for a HIPAA Q at The Vault (Uptown workout @1140 on Wed.). Here he introduced a workout that was named “The HIPAA Violation”. It sucked there, so let’s see how it works at Gastonia’s parking garage.

The call is 11’s with Burpees at the bottom and Burpees at the top, using the stairs. At each floor, perform 7 squats. (Note: Since the layout of the parking deck is different, this was modified to 7 squats at every other floor after first round)
Somewhere in the middle of this, the PAX en route arrives – welcome RoundUp. (Based on his Strava, he toured Downtown trying to find us)

YHC was lapped twice by the HIMs in attendance – Nice work!

PSA: Parking decks freeze faster than roads (and apparently don’t drain as well either). There quite a bit of ice, especially on the top level. This made the burpees and navigation easier and harder all at the same time.

At this point Whoopee said something about hearts, arteries, ties, guns or something and disappeared into the gloom.

Since 11’s were sooooo much fun, let’s do it again.
Flutters at the bottom and Mtn. Climbers at the top. Two changes – to avoid the ice, don’t go up to the open levels and run the ramps up, instead of the stairs.

We got about half done, before heading back to start.

There was time for two rounds of Mary:
Stinky Bird with American Hammers x 15 IC
RoundUp with Merkins x 10 IC

And that is time (although Stinky Bird thought he as cheated 8 seconds)

Announcements: They really haven’t changed in like a month, so if you don’t know what is going on, where you been?

Prayer Requests:
RoundUp’s M with pregnancy.
PAX recovery from injury/illness.
Those battling addiction.
Leaders of our state/nation.

Q fail on the verse for this morning:
Isiah 40:28
“The Lord is the everlasting God”

The Lord is omnipresent, omnipotent, and omniscient. He is the same yesterday, today and tomorrow. You can count on Him in all things.

RoundUp took us out.

It was a honor to lead and be lead.

Watts Up powering down.

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