F3 Gastonia

Fitness, Fellowship, Faith

Author: Watts Up (Page 4 of 23)

Spiderman Drop In

July 19, 2022 / / 0 Comments

YHC arrived with UHaul and Spiderman onsite and Tube arriving shortly thereafter.  Spiderman related he had PT the previous day and could not lead.  Leaving a weinke and the flag, he exits stage left.

Two or Three exercises in to his weinke, we modify to a round-robin Q.

Stuff was called incorporating all parts of the body, plus some movement.

Same ole July announcements (Lunch Tomorrow, Dad’s Sat, Tubing 30th) and Blood Drive on 10-Aug.

Prayer Requests were mentioned.

YHC took us out.

Watts Up Powering Down

K.I.S.S. like your elders told ya!

July 12, 2022 / / 0 Comments

Having survived a Oompa lead beatdown at Gastonia’s premier afternoon workout, YHC decided to take bring it to Cramerton, with a mod.

Warmup consisted of The Pledge of Allegiance, Arm Stretches, Arm Circles and SSH.

A quick mosey up the stairs to the base of today’s work.

11 Merkins, 11 BBs, 11 Squats.  Run around the building.

Repeat.

The over/under was 14.

When time was running short, a quick mosey back around to the steps where 5 calf raises every other step.

Around the building again, back to the gathering spot.

5 burpee for the train(s) that had passed.

Time!

 

Announcements were made.

Prayer concerns were voiced.

YHC took us out.

 

Watts Up Powering Down…

Black Panther Sighting in Gastonia!

June 9, 2022 / / 0 Comments

YHC was reading Whoopee’s BB was thinking “Luckily that panther didn’t get us”.  But the made YHC think, did it really happen since the backblast hasn’t been written???

Well, here it is…

 

Seven was total (well six when we started since Whoopee was still getting his shoes on) when 0530 hit.  All experienced PAX, including a JarJar who hadn’t posted in a light year or so. (See what I did there?)

Anyway, we did some warmup.  You know the typical stuff; SSH, Arm Circles, stretches, etc.

YHC found a workout from yester-year when PF was just an empty grocery store.

Mosey behind PF to their ramp…. (Why did they build a ramp behind PF, when they have a flat front entrance, inquiring minds may want to know, but its a good place to stop)  Bear Crawl up the ramp x 2.  This caused a little discussion/grumbling from the PAX, so we did it a 3rd time ( I think it was really Dirt’s idea BTW)

With that pitstop done, on to the FL parking lot.

Start the spots nearest PF.
5 SSH
Sprint/Mosey to the nearest lightpole – 10 Jump Squats
Nur to starting spot, 10 SSH
Sprint/Mosey to the next lightpole (1 Burpee at the first lightpole) – 15 Jump Squats
Nur to starting spot, 15 SSH
Sprint/Mosey to the third lightpole (1 Burpee at the first & second lightpole) – 20 Jump Squats
Nur to starting spot, 20 SSH
Plank for 6 (or join them)
10 count.
“Recovery” run around the frontage building.

Now it gets fun.

Repeat with Jump Squats replaced with HRM and SSH with Mtn Climbers.  YHC suggested an alternate locomotion format, but that didn’t workout well.  Most moseyed.

Funner yet…

Repeat again with HRM replaced with Monkey Humpers and Mtn Climbers with Hammers.  Locomotion: Skip

No time for another round.

Head the steps between the parking lots… 10 calf raises each step.

Mosey back behind PF.  Oh, the ramp, lets stop an bear crawl down the ramp.   Once was enough, plus time was counting down.  Head back to the flag.

The group rounds the Bellacino’s corner with YHC, EZ Rider and Whoopee leading….

Out from the dumpster jumps a massive (read that as HUGE) black panther.  Did I mention it was big?  From here the details get a bit fuzzy, or maybe it was my vision.  The battle was intense.  It was touch-and-go for a bit.  But we managed to save the remaining PAX from the panther.  We did such a good job, not sure they even knew it was there.

Having made it out alive, we continued onto the flag, with a brief stop at the wall for some dips and step-ups.

Announcements were made and prayers lifted.

Thanks to all for the opportunity to lead.

SYITG.

 

Watts Up Powering Down.

Some Suggestions Are Better Than Others

May 12, 2022 / / 0 Comments

YHC arrived a few early to do a little recon to make sure all was remembered.  Been a while since YHC had darkened TRB, much lead Q’d.

PAX coming rolling, including a FNG!  He was EH’d by Orangeman, who was also EH’d to attend this AM.  Bonus!

8 was the total, with another showing part the way through,

A semi complete disclaimer was given.

We did a warmup.  It involved some exercises and some burpees.  YHC doesn’t recall what is was (probably really need to start to write these down).

After the warmup, we covered the 5 principles of F3 before we took off heading for New Hope Presbyterian.

Dodging two cars Stowe and waiting for one on New Hope, stopping at the front of the church.

YHC called 55’s  (like 11’s but the total is 55 and counts are by 5 (5/50, 10/45, …. 50/5))

SSH on one of the horseshoe, LBCs on the other.  Every time you go past the stairs of the church, do 1 Squat.

This took a good bit of time.

Taking a page from Dirt, we went up and down the 3 stairs multiple time @ 10 calf raises per step.

After this the group did a recovery meander over to the parking lot.

Given we had 9, separate into groups of 3.

Dora 1(00) Merkins , 2(00) Squats, 3(00) LBCs

Partner 1 Runs

Partner 2 Planks

Partner 3 Exercises

 

This continued until time was getting short, so LBCs were revised to 200.

Another recovery meander to the front of the church before upgrading to a mosey to get back to the flag.

We had a few mins let, so a little PAX-let Mary until time.  (And a couple burpees)

 

FNG was named…. Welcome Klinger (who has already posted again at the Goat this AM and says he will be at TS tomorrow)

Announcements were covered.  Prayer requests noted out loud and in our hearts.

YHC took us out.

The Pledge of Allegiance was caught at the end (Thanks Cinderella).

 

Good to see everyone in the gloom

Until next time….

 

Watts Up Powering Down.

Put a Title Here

May 12, 2022 / / 0 Comments

Bondo reached out on Thursday asking if there was going to be much running.  YHC said there would be some, but lots of partner work.

 

Boy was YHC wrong…

Here is what can be recalled…

0530, YHC started a timer and announced when the timer goes off (every 2 mins), 2 burpees unless the PAX are moseying (either as a group or as part of the partner work).  Either this was difficult for some or they really enjoyed burpees.

A brief disclaimer and then off we went to the parking lot of Foursquare Church adjacent to Eagle Rd.

Here we did some warmup.  YHC doesn’t recall what is was, but the timer went off, so it included 2 burpees.

Mosey again around the church to the other parking lot adjacent to Park Dr.

 

Partner Up.

1 does exercises, the other runs around the edge of the parking lot.

The piece of paper with the exercises as since grown legs.

 

The counts were

50, 100, 200, 250.  What happened to 150 you ask, well it was step-ups and there wasn’t spot for this, so it was skipped.

When we got 250, the intent was to continue with additional exercises to proceed backward (200, 150, 100, 50), but the lightning was a little intense.  YHC gathered the flock to head back to the flag.

Although the storm never materialized, the partner work continued, including the 150 skipped step-ups.  When time was running short, the teams were modified to be groups of three.

And that was time.

I think The Pledge of Allegiance was done, maybe.

Announcements were made.

Prayer Requests made know verbally and in our hearts.

 

Breaker took us out.

 

Sorry for the delay in the BB and the memory of the facts.

 

Honor to be out with you men and given the opportunity to lead.

 

Watts Up Powering Down.

 

Lots of Corners

March 9, 2022 / / 0 Comments

YHC doesn’t recall exactly what was done.

 

YHC is confident there was a warmup, some work done along the way and lots of 4 corners at the tennis courts.

 

Any announcements are long since of no value.  Prayer requests were raised.

 

Sorry for the lack of detail and delay in writing this.

 

Watts Up Powering Down

Light Confusion@Storm

January 4, 2022 / / 0 Comments

Three was the number for EC at 0500. One came later for their own EC. By 0530, the number was seven. Nutria rounded it up to eight during warmup.   None were FNGs or even Kotters, so a basic disclaimer followed by The Pledge of Allegiance.

Appetizer:

15 Seal Jacks IC

5 Merkins OYO

Tesla-esk Stretching

5 Merkins OYO

15 LBC OYO

Mosey to traffic circle

 

Main Event:

50 LBC & 50 Flutters.

Repeat at every light pole until you get to stop sign.   YHC apparently did not succinctly state which ones to be used, so we did most of them.

Once all had arrived, let’s work our way back with 50 Squats and 50 Calf Raises.

Omaha’s toward the end for time.

Mosey to school for a little partner Dirty Hookups (50) and Donkey Kicks.  More reps and exercises were planned.

Need to plan better…

 

Prayer Requests:

BOS’ Father

Nutria’s Brother-in-law

Dark Helmet – Knee Recovery

Primal Server – Father

Watts Up’s coworker – Loss of mother

Family

Children and teachers going back to school

 

Watts Up Powering Down

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