F3 Gastonia

Fitness, Fellowship, Faith

Page 150 of 917

To Be The Man, You Gotta Beat The Man!

YHC has held the title and the belt of F3 Gastonia’s reigning champion for 3 months. It’s time to issue a challenge to the Gashouse PAX so a new champion may (or may not) be crowned. The challenge is very simple – during the month of July, the PAX who double posts the most on Tuesdays and Thursdays  will become the reigning champion. You can post at any AO you wish on Tuesday morning (Bulldog, Folsom, the Storm)  and Thursday morning (Diablo Sammich, The Pub, Folsom, the Goat), but you MUST post at Midoriyama on Tuesday and Thursday afternoon. YHC is aware there is a double post opportunity on Fridays, but that will not count. Tuesdays and Thursdays only. Midoriyama is closed on 7/4, so the challenge begins on Thursday, 7/6/23. That gives all PAX  7 days (4 Thursdays and 3 Tuesdays) to double post. YHC won’t be laying down and letting the belt go! He will be defending the title (he is the site Q for Midoriyama, DUH!). That being said, in the words of Ric Flair “To be the man, you gotta beat the man!”. Bring your “A” game, boys. The July heat at Midoriyama humbles the greatest of men. Who will accept the challenge?

If there is a tie, the tie breaker will be the PAX that has the most posts in the month of July. Just double posting on Tuesdays and Thursdays won’t be enough to win the title. Push yourselves!

“There are no points for 2nd place” – Viper, Top Gun instructor, Miramar California, 1986

One more circle around the Sun – Episode 63

It was a wonderful morning to SNOOZE.

Disclaimer.

Warmup
SSH, Abe Vigodas.

Pledge.
Mosey to Park at the CANOE ramp.
MNC

We moseyed back and forth on the Greenway Park. Mostly flat and paved. +/- .75 Mile each way. You vs you. Pick 1/4, 1/2 or 3/4 for your out and back. Multiple rounds of 63 total reps. Flying squirrels at start, then 15 of each CDDs, Big Boys, Shoulder taps, SSH at marker and return to start. Rinse and repeat.

Flutters and LBC at the CANOE ramp. Mosey back to flag.

Bedpan almost got swallowed up by a giant anaconda down by the river. Bedpan was super chill and ignored the evil wiggling horror and just trotted on by. Linus was so focused on his story telling, he was oblivious of the danger lurking nearby. Totally disappointed, the great serpent slithered off into the foliage to die of hunger.

Good to see the usual hard chargers: Radar, Defib, Roscoe, Short Sale, Bedpan, who all encourage me to push a little bit more.

Good to see Linus out and about.

Pleased to meet Snow Bunny. Keep pushing it will get easier.

Announcements: July 4th Yank at 0600, Folsom, Storm, regular time. Midoriyama closed.
Prayer requests: Radar’s sister, Jackson Hall, Huck, Turtleman, and Norwood.

YHC took us out.

Thank goodness, no one attempted to sing “Happy Birthday”, no clapping, no horns, and no somberos!

Folsom 6/24

Great turn out at Folsom today.

we did some block work, I think Volt crushed a few blocks  then we moseyed back to the beginning with 30 minutes of HiiT

30 exercises 40 werk and 20 rest. The music list was very relaxing and approved by all.

 

 

Loop de Loop

This morning’s installment of the Ground Assault featured six runners, two ruckers and Tesla (he’s in a class all his own!). We said the pledge and then headed out. We ran the “Loops” route today. It was good to be out in the relative cool of the morning as we all knew the day was about to heat up!

Announcements:

  • July 4th workout at The Yank, 6am-7am, Reading of Declaration of Independence around 7:20am
  • Next installment of F3 Dads, July 15th
  • July 15th Annihilation, The Fighting Yank, 7:00am

Prayer Requests

  • Norwood
  • Gator’s wife, father passed unexpectedly
  • friend of Termite whose son-in-law was in a serious motorcycle accident
  • Tiger’s mom
  • all those spoken and unspoken

 

F3 The Pub

We had six runners and 7 ruckers at The Pub.  Seeing no FNG’s, I gave the runners the route for the Pub followed by the Pledge of Allegiance.

Announcements:
Boudin with the Q at Tequila Sunrise / Short Sale with the Q at Downtown / Oompa Loompa with the Q at Snooze.
Annihilation Q: Tiger at the Storm on July 15; Slaw at Folsom on August 5; and Defib at Gashouse on August 26.
Tesla updated his July 4 workout at the Fighting Yank. It is now scheduled for 6 a.m. Check Slack for details.

Prayers and Praises:
Nutria’s son (bulldozer) turned 6 today.
Rosco reported that his Uncle is doing much better and may move back into this Senior Living Apartment.
Termite thanked the PAX for continued prayers for his son, Nick.
Termite want’s us to lift up his pastor’s son in law who was badly injured in a motorcycle wreck.
Continue to keep my sister Mackenzie in your prayers.

Aye,
Radar

F3 The Goat – June 22, 2023

We had 11 this morning at the GOAT (9 for the boot camp and two for Rucking).  Seeing no FNG’s I gave a brief disclaimer, followed by the Pledge of Allegiance.

WARM UP:
We took a long mosey around the parking lot in Cramerton and circled up for the warm up.

10 Windmill IC
10 MNC IC
10 Sun Gods IC
15 SSH
10 Merkins (IC)
Stretches

The BEATDOWN:
We took a run toward the town hall where I had set up for stations. We split into groups  of two or three and performed the exercises written on the pieces of paper. After one station was completed the PAX took a lap around the town of Cramerton.

#1
10 Burpees
15 Jump Squats
20 Merkins
25 Kettle Bell Swings
30 Flutter Kicks (count one side)
35 SSH

#2
10 Hand ReleaseMerkins
15 Bomb Jacks
20 Carolina Dry Dock
25 Curls with Cinderblock)
30 Smurf Jacks
35 LBC

#3
10 Mike Tyson
15 Bonnie Blairs
20 Imperial Waker Squats
25 Overhead Press (with Cinderblock)
30 Seal Jacks
35 Parker Peter (count one side)

#4
10 Diamond Merkins
15 Bobby Hurley
20 Incline Merkins
25 Chest Press with Cinderblock)
30 High Knees
35 Mountain  Climbers (count one side)

The PAX rinsed and repeated at least one time and then we headed back toward COT.

ANNOUNCEMENTS:
Sister Act with the Q at Old School for Annihilation. Check Slack for the reaming schedule.
Orangeman with the Q at Tequila Sunrise / Flinstone with the Q at Snooze.

PRAYERS and PRAISES:
Safe travels for Bubba Sparxxx family who is in South America.
Tesla’s sister Mary.
The scan for Jackson Hall came back good. He is dealing with brain cancer.
Continue to check Slack and lift those up on the prayer channel.

It’s Getting Hot Out There !!!

🥵🥵🥵

Warmups –

  • Grass Pickers – 10
  • Stretching ….
  • 🇺🇸 pledge

Mosey to Soccer Field

Sheldon Cooper- 10-1

  • Burpees
  • Squats
  • Merkins
  • Big Boys
  • After each round take a lap

Slaw and Defib knocked it out in about 20 mins … we all finished 🤙🏻💪🏻… These guys are awesome !!!

Fellowship mosey back to flag it was HOT 🥵

  • Last light pole 10 low slow squats
  • Parking lot before flag 10 merkins
  • Flag 10 Big boys and 10 Burpees to finish it off 💪🏻

Announcements

  • July 15 Yank Tiger
  • Blood Drive

Prayer Requests

  • Norwood
  • Jackson Hall
  • SA co workers cancer
  • Pockets – had a friend to pass RB
  • Wikileaks took us out in prayer

3 Corners at The Labryinth

Most of you know that my Q’s are typically old school simple with basic exercises and circuits such as Dora and 4-Corners.  We modified 4-Corners a little today at The Labryinth.

Small but quality crowd at The Labryinth this morning.

Quick disclaimer and short warm-up:

15 SSH’s & 10 Imperial Walkers IC.  Pledge.

Let’s get on with it.  Mosey to the center of the baseball fields at Martha Rivers.

Didn’t have 4 corners close by so let’s do some 3-Corners around one of the baseball fields:

1st Corner – 10 Merkins; 2nd Corner – 10 Merkins & 20 Squats; 3rd Corner – 10 Merkins & 20 Squats & 30 LBC’s.

Round 2 included running the reverse direction with descending reps:

1st Corner – 30 LBC’s & 20 Squats & 10 Merkins; 2nd Corner – 20 Squats & 10 Merkins; 3rd Corner – 10 Merkins

Round 3 was back to the original running direction with ascending reps:

1st Corner – 10 CDD’s:  2nd Corner – 10 CDD’s & 20 Lunges (10 per leg); 3rd Corner – 10 CDD’s & 20 Lunges & 30 Flutter Kicks

Round 4 included running the reverse direction again with descending reps:

1st Corner – 30 Flutter Kicks & 20 Lunges & 10 CDD’s; 2nd Corner – 20 Lunges & 10 CDD’s; 3rd Corner – 10 CDD’s

Mosey over to the Picnic Shelter for another modified “no-corners”:

All reps at the Picnic Shelter with a short run in between reps out to one of the parking lot islands and back:

1st Set – 10 Derkins; 2nd set – 10 Derkins & 20 Step-Ups (20 per leg); 3rd set – 10 Derkins & 20 step-ups (modified here to 10 per leg) & 30 Freddy Mercurys

Finished a partial descending set of the same exercises plus a set of IC dips before heading back toward the start.

Two stops for some Merkins and CDD’s along the way.  Finished with some Mary of Flutter Kicks & Dying Cockroaches.

The morning humidity is upon us as we did some serious sweating this morning.

Announcements:

July 4th events in Belmont at The Yank – 0700 beatdown with Declaration of Independence reading after (0830?)

Several ongoing prayer requests.

Always an honor the lead a workout.  Until the next one.  Aye!

Stroganoff

Geaux Tigers!

Right as I planted the shovel flag, J2C’s car alarm blasted out in the Gloom as if to signal it was time to start the beatdown.  Then Kool Aid pulled up in a classic 70s gold convertible.  Gold was one of the theme colors of this workout to celebrate the College World Series champion LSU Tigers.  At 0530 we got started with light stretching then SSH, Hillbilly walkers, arrows, and Nolan Ryans (10xIC each).  Moseyed halfway around the track for The Thang.

LSU’s path to CWS victory went through Tennessee and Wake Forest, so we did 11s with V-ups (for the Vols) at one end of the field and “Demon Derkins” (derkins followed by shoulder tap) at the bleachers.  After 11s we completed our lap around the track and ended back at the front of the school.  LSU faced Florida in the best-of-3 CWS finals.  Florida scored 31 runs in those 3 games, so we did 31 Alligator Merkins.  Then we did 26 Tiger squats for the 26 runs that LSU scored, plus 57 each of Lbc’s and Step-Ups.

With lots of time left and cleverness running out, I asked for help from the PAX on a Triple Nickel.  J2C chose imperial walkers, and Kool Aid called Mike Tysons.  After that, we finished up with 3 tough minutes of Mary.

Announcements:
July 4 at The Yank:  workout 0700, Declaration at 0830
F3 Dads July 15th (Folsom?)

Prayers:
Marriages and aging parents
Cancer patients, families and caregivers

Honored to lead a small but strong group of HIM’s this morning
– Nutria

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