F3 Gastonia

Fitness, Fellowship, Faith

Author: Watts Up (Page 2 of 23)

Ball and Plate

August 22, 2023 / / 0 Comments

Open Q was schedule to Q on this Saturday.  Asked if he would mind if YHC took it instead.  Being gracious, he relented after checking with Gavel, of course.

0700 hits with only vets, so a brief disclaimer.

We moved to the entrance to Mill St for the warmup.

Goofballs, Merkins, plus a couple of others.

Stopping back by the truck to pick to “friends” for the day – 10lb Slam Ball & Sparky Special Plate ~15lb.

Breaking the group into two, the two friends were carried up Myrtle in “suicide” fashion.  (You should been there to understand)

A bit of Dora followed in the church parking lot.

Moving to the stairs, we did some bear crawls up and crawl bears down.   Then calf raises up.

Moving to the wall, we did a few rounds of Dips, Derkins, and Step-Ups.

Then back down Myrtle in the same fashion we came up.

Dropped the kids back by the truck before finishing up with a little AB work.

The Pledge of Allegiance ended the time.

Announcements were made.

Prayers and Concerns noted and lifted.

 

Thanks for the opportunity…

Pick a Card

August 22, 2023 / / 0 Comments

0530 arrives with no FNG, but a large crowd.

Knock out a brief disclaimer since these are vets and then The Pledge of Allegiance.

And were off to a mosey.  A sudden bit of traffic forces a rethink on the route, so down Riverwood Parkway we went,

Stopping at the old entrance to Martha’s we did some warmup:

Overhead Claps, Arrows, LBCs, SSH, Merkins

Then on to the new Kintegra office.

Six decks of cards and the board shown below waited on our arrival.

Card gives the count when 2-10 and decoded by board.

Aces and Jokers can be given to your friends.

We finished the decks leaving enough time for an AB-Ring.

Announcements were made.

Prayers note and lifted.

Pickup at The Goat

June 17, 2023 / / 0 Comments

Given its almost a month old, all the details are fuzzy.

There was a little AO pickup, a little basketball (I don’t think we are quite ready for the NBA), some wall work and something in a rarely used church parking lot.

YHC commits to being timely in BB starting today (since I posted today’s already)

No Kids in Sight

June 17, 2023 / / 0 Comments

Gavel asked for a Q on F3 Dads at The Yank.

YHC volunteered figuring if no non-Dads showed, YHC might be able to join in with the kids.  The fears of this were quickly alleviated with PP already being on-site upon arrival.

0700 hit with Nutria starting with 5 burpees for the current train and The Pledge of Allegiance.   Then we parted ways.

3 joined YHC for a mosey around the block, stopping about halfway around for some stretching. Continuing on around, across the tracks and back to the back parking lot.

Time for YHC version of The Sheldon Cooper:

10 Flying Squirrels, 10 Merkins, 10 Squats, 10 Big Boys.

Run a lap, then repeat with one less rep.

Olsen was well on his way, so to keep all together, YHC called intermission after the 6 rep.

Intermission consisted of 1 min People’s Chair, 1 min Catcher Stance, 1 min low plank.

Then back to finish the Cooper.

Then a repeat of intermission but at 2 mins.  YHC had to call catcher’s early as the old knees where yelling (read that as old, fat and need to practice more)

Then two rounds of 15 count Mary, so AO policing before heading back to the flag.

2 rounds of dips and incline merkins and it was time.

No sign of F3 Dads, so we continued on.

Announcements were announced.

Prayers noted.

YHC took us out.

(Still no sign of the other group)

 

It was an honor to lead.

 

Watts Up Powering Down.

May 10, 2023 / / 0 Comments

YHC knew he had Q this AM (and JJ double-checking).  During this thought process, YHC was reading through backblasts and one in particular sounded “fun”, so I copied it….

Warmup consisted of SSH, and some stretching.  Then we headed around Pelicans and over to the bank.

Here we did:

50 Calf Raises
20 Low Slow Squats

Partner work:
100 Rosalitas
200 Flutters
300 Alternate Pretzel Crunches

Moved over to the wall for:
10 Inclines
15 Dips
25 Overhead Claps
100 Cherry Pickers
100 Moroccan Night Clubs
100 Cherry Droppers
25 Overhead Claps
15 Dips
10 Inclines

More Partner work:
300 LBC
200 Scissor Kicks (We didn’t get these finished)

Pledge

Thanks to all who joined me.

It was ok

May 10, 2023 / / 0 Comments

0530 hits and 7 have joined YHC.  All veterans, not disclaimer…

Let’s get to it.

1 flying squirrel

Start to mosey toward Food Lion, but we will make stops at :

Old bank: Toy Soldiers & 2 Flying Squirrels
AutoZone: Stretching & 3 Flying Squirrels
Old Furniture Store:  Walls Sits, 4 Flying Squirrels, Donkey Kicks, 5 Flying Squirrels

Finally at our destination, lets do some more…

Partner 1 runs, Partner 2 Amrap exercise. Then flapjack…
Merkins, Squats, Flutters, Burpees, LBCs, Cherries

Time for some Wall Sits, Dirty HookUps, More sitting and Donkey kicks.

More Partner work…
Partner 1 Lunges, Partner 2, does 7 (make that 10) merkins and mosey to partner.  flapjack and repeat for the length of parking lot.

Time for some Wall Sits, Dirty HookUps, More sitting and Donkey kicks.

Start toward home…

Stop for:
12 Calf raises at every step
2 rounds of bear crawling the ramp
10 Dips at the wall and then 10 derkins.

To the back of Pelicans for 7 Flying Squirrels

Back to the flag for 70-ish second plank to end the time.

The we completed the Pledge of Allegiance.

Announcements were made (repeat of the last few days)

Prayer Requests noted.

YHC took us out.

 

It was an honor and privilege to lead.  Thanks for the opportunity.

Thanks to Amazon for the title…

Was it something we said?

February 20, 2023 / / 0 Comments

0530 hits and an experienced group of Pax have assembled.  Lots of chatter, but it quickly settles.

Brief disclaimer and contrary to expectations,  we take off around Snoballs and across the street to the bank. Good bit of chatter about a warmup or lack thereof.

We stop in the parking lot for

20 SSH IC

2 8 count body builders

20 LBC IC

23 MNC

Given today is Feb 20, 2023, seemed appropriate.

A lap around the back parking lot and then over to the entrance to the funeral home.

Double 11s

Merkins/LBCs at entrance

Squats/Apollo Onos at building.

We stopped about halfway through for a quick round of ab work.

Shortly thereafter, the few lights on, were now off. 🤷‍♂️

Back to the bank.   Flintstone twice mentioned hearing what he claimed to be a train.   So 5 burpees, a lap around the bank and then 5 more.

Another lap, before heading back to the flag.

We managed to get in The Pledge of Allegiance before time expired.

Announcements:

2F Lunch, Extinction Run, Viking Dash, Community Foundation Run

Prayer Requests:

Radar’s Sister, Tooth Fairy, Flintstone’s Dad, Praise for Nutria’s 2.x’s, Tiger’s Family.

 

YHC took us out.

 

An honor to lead this group.

 

Until next time,

Watts Up Powering Down

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