F3 Gastonia

Fitness, Fellowship, Faith

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Gashouse “53”

July 22, 2023 / / 0 Comments

Yesterday was my 53rd birthday so I decided to have a “53” theme to the workout.  For better or worse, I have not written out a weinke in years and today was no different.  We would figure it out.

Good crowd for both the bootcamp and painlab workout this morning and we gathered for the disclaimer and warm-up:

11 IC – Side Straddle Hops; 11 IC – Imperial Walkers; 11 IC – Squats; 11 IC – LBC’s; 9 IC – Merkins (total reps add up to 53 IC)

The Thang

Bootcamp group moseyed up to the Grier Middle School parking lot for the first round of exercises:

Bear Crawl across parking lot – 11 Merkins at other side – Lunge back to other side of lot (11 lunges per leg) Repeat 4 more times with the last set at 9 reps. (Total of 53 reps of merkins and lunges)

Mosey toward First Presbyterian Church with a stop at the steps at the Garrison Blvd light for 53 calf raises.  Dodge the traffic and mosey to the PAD and steps behind First Presbyterian for some Dora 1-2-3 with a “53” twist.

CDD’s (106 reps) – Squats (212 reps) – Flutter Kicks (318 reps) – Partner 2 ran up steps and tagged the building before returning.

Mosey off-road to the Sherwood Elementary track for some modified Wolfpack Grinder work.  We had a spectator with a dude on the Sherwood field practicing his golfing skills.  He needs to keep practicing.

The modified Wolfpack Grinder went like this:

11 Merkins  – Run 1/2 lap – 53 LBC’s – 11 Merkins – Run 1/2 lap – 53 Freddy Mercury’s – 11 Merkins – Run 1/2 lap – 53 LBC’s – 11 Merkins – Run 1/2 lap – 53 Freddy Mercury’s – 9 Merkins (53 total merkin reps)

Mosey to the closest parking lot beside the Sherwood field for some sprint & merkin work:

Split into two groups (3 & 4).  1st group sprints across parking lot and does 11 Merkins at opposite end and sprints back while 2nd group rests.  Repeat 4 times with the last set of 9 merkins.  (53 total reps)

Start working our way back toward the Schiele with a few stops on the way.  Mosey a short distance and then stop for 11 Squats + 11 CDD’s.  Repeat the mosey and exercises 4 more times for a total of 53 reps before arriving back at the start.

One minute left for Mary.  JJ called Flutter Kicks until our time ran out.

Good work men.

Announcements:  F3 Dads coming up on August 19th?  Another annihilation workout coming up.

Prayer Requests:  Praise for Radar’s sister; prayers for Norwood, Turtleman, Clavin’s M

Pledge of Allegiance followed by praying us out.

Thanks for the opportunity to lead.

Until the next one.  Aye!

Stroganoff

Every Angle

July 22, 2023 / / 0 Comments

Part bootcamp, part angleball, 100% good time.

Angleball notes:

  1. Brutus can run down a ball faster than anyone.
  2. Tooth Fairy may be running for mayor of Belmont, but he’ll take you out if you get in the way.
  3. Not one of us has a good shot but that’s ok, see #1.

Watt’s Up said to read the other back blasts for the latest announcements.

Prayer requests:

  • Norwood, surgery Friday.
  • Turtleman, treatment every Monday & Thursday.
  • Tiger’s Mom, ongoing cancer treatment.
  • Brutus’ brother, Steve, just had a heart attack but doing ok.
  • Tesla’s sister and ex-wife.
  • Sargento’s middle one turning 16……and will be out driving on his own.

You stay classy Gastonia.

~Anchorman

July’s Tour de Gaston

July 22, 2023 / / 0 Comments

I had the privilege of posting at 19 AOs in July and wanted to bring some of my favorite portions back to PainLab this morning. In honor of going around this small portion of the  world, ChatGPT created this Spotify playlist to get us through the hour: PainLab Playlist

favorites from the following posts:

Midoriyama (Flintstone)

(2) Thunder Rounds
12 x Thrusters
12 x Curls
12 x American Hammers (with coupon, count right side only)
12 x Block Swings
12 x Bent Over Rows
12 x Big Boys
12 x Heels to Heaven
12 x Burpees

Mt Hollywood (Radar)

BEAT DOWN #2
Five rounds
10 Derkins
10 Step Up (count one side)
10 Dips (changed from more Big Boys)

Downtown (Linus)

Partner opposing booyah merkins…..

Opposite sides of (parking lot),(lunge walk) with partner, one booyah merkin, rinse and repeat until 10.

Yank (Tesla)

Up to the Corner of knowledge for a 4 corner run, featuring wisdom by Timeframe, Sledge, VoodDoo, & Nutria

Dips, Step ups, Dirkins
2nd corner: squats, merkins, big boys
3rd corner: Jump squats, Plank Jacks, CDDs
4th corner: Star jacks, diamond merkins, LBCs

Ricky Bobby (Sargento)

The Fibonacci Sequence: This guy was a mathmatician and thinker way back in the day, like the 1100’s. He noticed a sort of exponential spiral in nature and determined that there must be a mathmatical way to understand it, hence, his Sequence. The way it goes is you add the two previous numbers to arrive at the next number, and so on and so on.

1 (1+0) – Burpee
2 (1+1) – Merkins
3 (2+1) – CDDs
5 (3+2) – Big Boys
8 (5+3) – Bobby Hurleys
13 (8+5) – Lunges and run
21 (13+8) – Mountain
34 (21+13) – Flutter Kicks

Time ran out – sorry Pony Boy, Bubba Sparxx, JJ, Tiger, Gavel, DeFib, Blart, etc . . . maybe next time

Wild Card at Snooze

July 21, 2023 / / 0 Comments

Short Sale had a nice plan to throw shade at SA and Leppard and I was the big winner when he asked me to Q on what otherwise might have been a rest day.  Here is what happened…

Warm up…quick mosey around the lot to some SSH, Imperial Walkers, low slow squats, and LBC’s.  The Q then placed some wild cards on the ground and each of the PAX grabbed one.  The rules are this….at any time during the workout, a PAX can retrieve a wildcard and interrupt the workout for whatever is on the card.

We moseyed to the back of Tera Mia and did some lunge walks and bear crawls across a parking lot.  Next, we did some DORA on the path behind the Spruce Goose.  100 Merkins, 200 Squats, 300 LBC’s.  During the LBC’s, Short Sale pulled out the first wildcard.  What do you know, the first wildcard was one minute of StarGazers.  We then completed DORA when Tesla decided to pull out a Wildcard. It said 25 individual burpees.  Tesla thought that individual meant we all did 25 but the Q meant that the PAX who had the card did their own.  We all ended up doing burpees until Tesla had completed 25.

We then moseyed across the street for some MARY.  Before we got started, Orangeman pulled out a 150 Mike Tyson Wildcard.  We all did 25 Mike Tysons to satisfy the requirement.  Each PAX called an exercise and we were going around when Nutria pulled out a Wild Card for 30 individual burpees. Everyone did 5 while Nutria did 6 to hit the number.  We completed Mary and moseyed back to start.  The Q had the PAX set up for a bearcrawl relay when Snow Bunny pulled out the last wildcard.  100 burpees.  We did burpees until the time ran out.  Not much of a cool down but that is okay.  The Q had the wildcard idea and can improve on it next time.

We had four for coffee at the Spruce Goose (great choice!) and had a Momma’s Boy sighting.

Prayers for Turtleman, Nutria’s kids traveling home from camp soon, and for Norwood’s upcoming surgery.

Always a pleasure to get that extra sleep and SNOOZE a little longer.

 

Roscoe

Grateful

July 21, 2023 / / 0 Comments

It was beautiful morning at Folsom where we all got a little better.  YHC gave thanks to F3 Gastonia and Folsom for providing me the ability to do things with my son that would not have been possible a few years ago.   We were able to do several hikes together seeing amazing views that I will be forever grateful to be able to experience.

The Thang

We did 4 corners.  Lunge walks and moseys between the corners.

  • First Run
    • Merkins and wide arm merkins
    • Big Boys, Merkins and wide arm merkins
    • Imperial Walkers, Big Boys, Merkins and wide arm Merkins
    • Freddy Mercuries, Imperial Walkers, Big Boys, Merkins and wide arm Merkins
  • Second Run
    • Same as the first
  • Third Run
    • LBC’s
    • LBC’s,  Moroccan Nightclubs,
    • LBC’s,  Moroccan Nightclubs,  Flutters
    • LBC’s,  Moroccan Nightclubs,  Flutters, Squats
  • Fourth Run
    • Same as the third

Prayers

  • Turtleman
  • Huck
  • Hacksaw
  • Brillo

Thanks for the opportunity to lead.

Psalm 34

July 21, 2023 / / 0 Comments

A few HIM’s got together at put in some work rucking and running.

We read and discussed Psalm 34. It was a great way to start the week.

Prayer Requests

  • Turtleman
  • Huck
  • Brillo
  • All the kids getting ready for college or work.
  • Hacksaw

 

F3 Tequila Sunrise – July 14, 2023

July 21, 2023 / / 0 Comments

Anchorman had the Q, but I took it after an emergency he had. Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.

We took a mosey toward Elizabeth Street and circled up for the warm up.

WARM UP:
SSH x 10 IC
Imperial Walker x 10 IC
Sun Gods x 10 IC
Seal Jacks x 10 IC
Plank Jacks x 10 IC

BEATDOWN #1:
We ran up and down Elizabeth Street.

Round 1
Bottom x 10 Carolina Dry Dock
Middle x 10 LBC
Top x 10 Squats
Repeat everything with 15 reps, followed by 20 reps.

*** 10 mountain climbers (2 is 1), 10 peter parkers (2 is 1), and 10 burpees.

Round 2
Bottom x 10 merkins
Middle x 10 big boys
Top x 10 bobby hurleys
Repeat everything with 15 reps, followed by 20 reps.

****** 10 plank jacks, 10 parker peters (2 is 1), 10 wide arm merkins.

Round 3
Bottom x 10 mike tyson’s
Middle x 10 flutter kicks
Top x 10 jump squats
Repeat everything with 15 reps, followed by 20 reps.

****** 10 american hammers (2 is 1), 10 freddy mercury (2 is 1), 10 hand release merkins.

ANNOUNCEMENTS
2f lunch at Pita Wheel (Dallas location) on Wednesday, July 19.
F3 Dad’s event on August 19 at Folsom.

PRAYER’s and Praises:
My sister Mackenzie.
Anchorman’s pet emergency
Hospice families
Hey Yall mother in law
Norwood surgery
Pilgrim Progress foot

Tequila Sunrise – July 21, 2023

July 21, 2023 / / 0 Comments

Well, it was back-to-back Q’s for YHC as I covered for my scheduled Q’s.

Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.

WARM UP:
SSH x 10 IC
Windmill x 10 IC
Goofball x 10 IC
Sun Gods x 10 IC
Plank Jacks x 10 IC
Stretches

BEATDOWN #1
Headed to Four Square church to do 11’s (10 merkins / 1 Jump Squat)

Welcome back Oblivious. He let us catch our breath and told the PAX about himself.

Wall sits to catch our breath. Each pax performed 10 seal jacks.

BEATDOWN #2
Triple Nickel
5 Hand Release Merkins / 5 SSH (repeat 5 times). Run was halfway up Elizabeth Street.

After the triple nickel, we took a mosey toward Assembly Street. There are 10 trees that line the road.

At each tree, a PAX called an ab exercise.

BEATDOWN #3
With a few minutes left we headed to the benches.
10 dips, 10 derkins, 10 incline merkins. Rinse and repeat three times and increase the reps by 5.

ANNOUNCEMENTS:
F3 Dad’s is August 19 at Folsom. 7 a.m.

PRAYERS and PRAISES:
My sister, Mackenzie, received a good report this week on her scan.
Turtleman
Breaker Breaker bike ride
Norwood’s surgery is Friday, July 28.
Hospice patients
Finkle’s parents who are in their 90’s.

7/21 Downtown – Merkins at the Nudist Colony?

July 21, 2023 / / 0 Comments

Disclaimer:
Pledge:
Warm Up:
SSH/Squats/LBC’s IC
Mosey while avoiding nude homeless folk

The Thang:
Partner opposing booyah merkins…..
Opposite sides of garage, run to middle with partner, one booyah merkin, mosey to next floor, two booyah merkins, mosey and rinse and repeat until 10.

From top of garage, mosey to bottom:  Round one of Classic PT test, 25 of each, merkin, squat, ssh and lbc.  Mosey to the top to get out of the oven and into fresh air.  Rinse and repeat for a total of 75.

Mosey to the Methodist lot.

Group plank and sprints

Dora 1-2-3 – modified for time
Heels to Heaven/Homer Marge (your choice)
American Hammer
Flutters

Fellowship mosey some, then mosey back

Time:
Announcements:
Prayers:
Safe travels
Turtleman

Honored, aye.

Linus

Plans, Goals, and Rock and Roll

July 20, 2023 / / 0 Comments

Pledge

10 Pax came out to Pub today. Buckeye, Roscoe, Flintstone, Stroganoff ran; YHC sent runners on their way and rucked with Sargento, who walked. Glad to see him out more again!! Great work, men!

Requests:

Norwood surgery-July 28

Turtleman-cancer treatments

Word:

And we all, with unveiled face, beholding the glory of the Lord, are being transformed into the same image from one degree of glory to another. For this comes from the Lord who is the Spirit.

2 Corinthians 3:18 

” God the Holy Spirit Delights to turn our eyes to the Lord Jesus so that we consider Him. Looking is a way of becoming. As we contemplate the Lord Jesus, a glorious miracle takes place: we become like Him in character. Our lives are intended to become brighter and more attractive as we become more and more like Him. Becoming like Him, we reflect his glory.”

JJ took us out.

Always great to be at the Pub!

Seuss

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