F3 Gastonia

Fitness, Fellowship, Faith

Page 136 of 917

It Never Rains on The Pub

Over the years, that’s almost always been a true statement. It was tested this morning, but a light drizzle during part of the run and a clear COT would once again allow that to be factual.

With a strong crowd gathered, YHC called the route before the clock struck 0530. We’d mosey what YHC calls the Wachovia Route (the Wells Fargo Route backwards).

0530

The Pledge

Some ran. Some stayed to Sammich.

Out on Gaston Day School Rd / Armstrong Park Rd
Left on Armstrong Park Dr
Left on New Hope Rd
Right on Lee St
Left on East Perry St
Right on Armstrong Park Rd / Gaston Day School Rd

Announcements
Ruck Trifecta (Details TBD) but #1 will be on 8/27 Crowder Ruck, Linwood Access, be on the lookout for more details
Slaw Annihilation at Folsom this Sat
2F lunch Pita Wheel Belmont
F3 Dads Folsom 7am 8/19
Convergence on Labor Day, site TBD but IYKYK
Coconut Derby 9/3

Prayer Requests
Turtleman, pray for our brother as he continues to fight
Norwood surgery on 8/4
Huck
Balljoint’s aunt
Termite
Maybelline’s cousin
Tube’s M kidney stone

Prayer to take us out.

Until next time…

Bringing the Rain means Bringing the

Shoot fire and save matches. I’m turning into Slaw. It rains everytime it’s my turn to Q at Midoriyama.

However it’s not a bad thing.

How else could I become more like Slaw?
Be an absolute beast? Nope.
Be a former championship belt holder? Nope.
As Popeye says “I yam whut I am”.

Can only be an example to see if you will post forty, thirty, twenty, ten years from now when you’re my age.

For safety concerns over wet and slippery conditions on the soccer fields due to raining most of the day……
earlier YHC sent out word to meet at the picnic shelter by the playground near the pump track.

Simple instructions right?

No…it’s Midoriyama.

There’s always someone who doesn’t get the word.

I know how Short Sale feels about us cast of clowns.

Discovered one pax on the back side of the soccer fields getting in EC. Cannot admonish him now.

Get some! OOHRAH!
Run to join him.

Passed the word for him to stay by the turdshack and let any late arriving pax know location changed.

Was at the appointed place by the appointed time.

Okay gang’s all here.
Let’s get going.

Bringing Rain / Bringing the Pain
 
It’s pissing down rain like a cow on a flat rock.

Q fail. No disclaimer.
No pledge. Crap now, I’m turning into an un-American commie SOB.

Warmup

SSH. Abe Vigodas.
MNC.
Patented ROL-ROR, arm/ab/neck stretches.

Couple of Rounds of these sets of exercises with 10 to 25 reps in cadence (Except for cherry picker/droppers single counts like the burpees).
 
CDD
Superman-Iron Man
Cherry pickers, Cherry droppers, overhead claps

Incline merkins
Decline merkins
Mountain climbers
Dips

LBC
Pretzel crunch both sides
Flutters
low slow squats

MNC
Will Smiths
calf raisers
burpees

Shared some verses where Jesus used two word sentences to manifest his glory.

To the leper “Be clean”.
To the deaf mute “Be opened”.
To Jarius’ daughter “Child arise.”

Finish with more stretching.

Only had a single miscount event at Midoriyama.

Thanks guys for sharing in the fun!

Announcements
Lunch Belmont Pita Wheel.
Convergence coming up.
Coconut Horse 5 mile Sprint for the Belt.
Possible co-event with F3 Lake Wiley.
Thunder and lightning.
PT test.
Iron Pax challenge.
Check preblasts and previous backblasts for time and date.

Prayers for
Huck
Turtleman
Norwood
Mayor
Sargento
Def Leppard
Termite
Radar
Students back to school and their teachers/staff
Sarlacc
Hacksaw

All went home soaking wet from sweat.

Thanks for allowing me to Q.

Sprinklers in the rain and TV’s in the bedroom

We rucked the “Linus route.” Stopped by his house for honorary monkey humpers. Good mumblechatter on a warm rainy morning.

Lots of events coming up:
Annihilation, PT tests, and IPC – various dates and AO’s
2nd F lunch 8/16 at Belmont Pita Wheel
F3 Dads 8/19 at Folsom – 0700 start
Kings to Crowders CSAUP 8/27 – see preblast for details
Convergence 9/04 – location TBD

Prayers for Turtleman, Norwood, Huckleberry, Termite, Tube’s M and others.  Lots of struggles that need our prayers and support.

 – Nutria

Prison Break 8/2/23

A few less PAX than normal this morning but what we lacked in quantity, we made up for in quality! Mayor is out there putting in miles again. Of course, Slaw and Gearwrench were setting the pace. Sarlacc and Oompa undoubtedly had some great conversation on their mosey. Pall Bearer and Camelia got an early start and rucked. Wirenut complained about his shoulders but he got in some miles as well. Me – well, I ran a mile and my knee kept aching so I called it and got in another mile of walking. Guess I’m complaining too.

Prayers – Brillo and Sarlacc’s family, Sgt Pork Chop, Norwood, Huck, Turtleman, Mayor, Haze, Leppard, Wirenut. 2nd F lunch at Pita Wheel in Belmont this month. Thunder at Folsom 8/16, Lightning at Prison Break 8/23, Thunder again at Midoriyama 8/24.

— Montross

Crazy 88’S @ Folsom

Gear wrench reached out to me and said he wanted to run old IPC workouts at Folsom every Thursday during August,to get ready for the real deal. I thought that was an awesome idea and was pumped about picking the first one. I searched the archives and came up with crazy 88’s from 2021 I remember this one well I couldn’t attend the scheduled running of it at old school so I decided to run it solo at Folsom and asked if anyone wanted to join thankfully my buddy Wirenut came and ran it with me. It was hard then and no surprise it was hard this morning.  I think I ran it in about the same time around 30 minutes not bad but could be better. The workout consisted of 4 sets of 88 this is how it went

8 burpees run across the field 8 burpees continue this until achieving 88 burpees

then 8 squrls carry block across 8 squrls continue until 88

then 88 overhead presses rifle carry across 88 more rifle carry back

then 88 X factors bear crawl across 88 more then crawl bear back

Done! Praise the Lord I was spent Gearwrench killed it did like 50 OH presses in a row Pony boy did a bear gallop it was awesome every one present grinded hard 💪🏻and that’s the point to reach those limits and poke the hell out of em till you get stronger! IPC season is awesome come get ready at Folsom one Thursday in august if you get a chance. We pledged did announcements I shared a word then prayed us out Q fail I forgot namerama I’m blaming it on the burpees my brain was lacking oxygen 😁 thanks for the opportunity to lead

Westside over and out

An Homage to Norwood

The warm up:

15 side straddle hops in cadence

10 squats

10 gravel pickers in cadence

Plank

The Thing:

Mosey to the middle school and answer trivia questions. 10 merkins and 10 step ups. Another wrong answer given, 15 big boys 10 shoulder taps

mosey up central to the library for more trivia, cheaters looked up the answer so 10 merkins and 10 low slow squats for punishment. Another wrong answer given after that, 30 LBC’s and 10 hand release merkins.

mosey down Woodrow to the old city hall-correct answer given in trivia, still more work to do. 20 big boys, 20 step ups.

Mosey to parking lot behind station. Separate into two teams and line up for tic tac toe. Rifle carry coupon down the parking lot to place on the board then run back. Each team rinse and repeat 10 LBC’s, 10 merkins and 10 squats while waiting their turn. 3 rounds

mosey back to yank for COT

 

Hypervigilance at the STORM

We had 12 PAX for the bootcamp and (1) Flintstone came to run but since he was at the opening and the end he gets the credit per the rules of the Storm.

Pledge

Warm Up

Disclaimer

Then we started moseying to where the workout was to start but the Q located a male dressed in all black with a backpack moving through where we parked the cars and so we modified and did some lunge walks until the subject moved along.  You civilian types wouldn’t understand.  #situationalawareness

(just kidding….Dr. Seuss and Watts Up were on the case as well)

We then moseyed to the traffic circle in the parking lot near the left side of the school for a modified mini-Murph.  As a group, we ran to the 1/3 mark and did 5 burpees, moseyed around the lot for 10 merkins, and then 15 squats at the traffic circle.  We did that together twice and then the Q unleashed the PAX to get after it at their own pace.  PAX got between 7 and 9 rounds, although there is some debate about that.

Lt. Michael Murphy KIA in Afghanistan “Lone Survivor”  Medal of Honor recipient.  Stood out in the open to get radio signal to get help before taking a fatal wound.  Courage.

Moseyed to lower lot and did a plank ring around the traffic circle

We then moseyed to the speed bumps towards Lakewood and did a modified Jacob’s Ladder.  5 squat jumps on one side, 1 mountain climber on the other until we reverse the numbers.  We were running out of time so we finished up with some get ups and then moseyed back to the flag.

There was much more on the Weinke but weekday workouts are short.

Announcements:  Kings Mountain to Crowders Mountain Hike  8-27-23

F3 Dads on the 19th

Annihilation this Saturday at Folsom with the former World’s Heavyweight Champion SLAW with the Q!!

VQ for Eh Y’all coming up next week at the STORM!

Prayer Requests:  Sarlacc’s M and family, Radar’s cousin in critical condition after accident, Norwood’s surgery this Friday, Turtleman, Tiger’s Dad.

It was a great effort and sweat was pouring.  It was good to see some young faces there this am.  Always a pleasure to lead.

Roscoe

 

 

 

 

 

 

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