F3 Gastonia

Fitness, Fellowship, Faith

Page 192 of 917

Thank God we have the ability to get better 💪🏻

Warm ups-

•SSH

•Moracan Night Clubs

•Some Stretching

•5 Burpees OYO

•pledge

 

Get er Done-

•5 Blockies

•10 Hip Slappers

•15 Tricep Extensions

•20 Merkins

•25 Curls

•Lap

Amrap for 35 mins

I believe everyone got about 5 rounds in…

 

Iron Hulk w / Blocks-

1 Curl to 4 Over Head Presses

Modified to 5 and 20

 

Finished up with a little Dora Modified

One partner does big boys while other partner rifle carried to other side of parking lot and back … 100 big boys

 

Prayer Requests-

Chubbs dad

Ratchet’s son

Wirenut’s mom

Claven’s Wife

Gumby’s family

Isaiah at my church

 

Announcements-

Mayor has tent for Saturday

Extinction run Saturday

Charity Push on April 1st

2nd F Lunch JR Cash March 22nd

QvQ Saturday at Oldschool

Nameorama

Prayer

fartus sackus

First round, Q vs Q…..LET’S GET READY TO RUUUUMMMMBBBBBLLEEEEEEE!!!!!

I could not sleep last night-woke up at 2 am and laid in bed for about an hour before I eventually drifted off to sleep then the alarm went off at 0430-wife out of town, 2 dogs, and 3 cats are a bad combo but WTH? Let’s goooooooooooo!

I rolled in to The Goat just after 0500 and Roscoe sends me a text to let me know the gate is open across the bridge-no factor for me but just pointing out the HIM that I am competing with wants me to do well-no surprise to anyone reading this. I consider Roscoe one of my best friends and F3 has solidified that friendship more than any other before moving to Gastonia 15 years ago.

Over the last week I was reminded several times that I was not the higher seed for this event. That’s ok, I’m happy to be here and really surprised to be with these guys. My posting and Q’ing have seen better days compared with lately so thank you for this opportunity.

Flintstone started things off just before time with the rules then Roscoe took off with his weinke-we moseyed up to the upper deck around the post office/up the stairs for some Dora-ish stuff that was harder on my core than I wanted with a mosey around the building for the partner. We did some other stuff then eventually made it to the bridge for some bear crawl and back then to the parking lot for partner Lunge/Burpee long jump work. I was really not paying attention bec I wanted to make sure I had thought thru my part so I am sure I am missing some of his stuff. What I do remember is 20 seconds before the handoff to me, Roscoe called in a train to come by adding 5 more burpees just before I took over. I may or may not have done them.

Roscoe’s t ime was called and I took over-we moseyed the the bottom of the stairs and in ShortSale-ish fashion, my weinke was a bit complicated to accommodate POSSIBLY a large crowd. I had 3 stations set up with partner work at 2 of 3 stations. As I was trying to ‘splain things, here comes Roscoe’s train again screaming right behind us making communication difficult. No factor-come in closer like Pilgrims Progress did and I’ll speak up. Rules were given then we took off to respective areas and got to work. My favorite (of course) was the Hip Slapper station with the Australian Mountain Climbers a close second place. We had a few learnin’ sessions and thankfully Tesla was there for some in depth interpretation and edumacation (FARTUS SACKUS).

We moseyed back to start for the pledge then the vote and then COT.

Kudos to Flintstone for getting this together. If you were not there, we had a blast and you really missed out. I appreciate all you men showing up today-supporting me, Roscoe, and Flintstone, as well as every other HIM that posted with all of our baggage. As we come up on another year milestone in about 3 weeks, I am amazed at the work our guys have done both in the form of exercise, various CSAUPs, and community involvement. I am proud to know you men and thankful every time I get out here with you.

Whoopee

Blocks and bars @ Folsom

Rain was in the forecast so I planned a shelter workout but it never rained 🤷‍♂️ .we did a proper warm up then Route 66 lunges and squats ran a lap then the werk began! Tabata 30 seconds work 30 seconds SSH the exercises were pull ups, OH press ,deadlifts ,curls,RDL’s,big boys, hanging knee raises, we did 4 sets of each exercise, most were performed with 2 blocks with a steel pipe between them. There was alot of confusion about the difference between deadlifts and RDL’s we’ll have to work on that 😁 I like bringing something different I feel like that happened today. We pledged did announcements took prayer requests Huck, Ratchets son,Wirenut family,Turtle man ,Calvin’s wife ,camp family,Mozart,chubbs dad . I prayed us out . Good times men thanks for letting me lead

Wouldn’t be anywhere else

Three fast runners and one very slow YHC for the pub.
At least one who posted here avoided getting injured at the QvQ weenie measuring contest.

Announcement:
Try out Rooster across from Pita Wheel in downtown Gastonia. Live music 6pm Sunday from some of the original F3 gang DaVinci and others

Prayers
Queso and Sargento travel
Defib son friend OD
Les Nessman Youth group HS girls class suicide question
Bandit kid Goose now in Singapore
Tube M kidney stone
Clavin M
Huck
Turtleman
Others not mentioned

Wicklow to Windstone

Wicklow to Windstone; Back and forth

Pause for the COT

The Pledge

Announcements
Extinction Run; note 0930 start
Q vs Q coming up
Watch calendar for upcoming events to be announced

Prayer Requests
Volt’s 2.0
Family of Skip McPhail
Flintstone’s parents
Stroganoff’s mother-in-law

Prayer to take us out.

Beautiful morning at The Sandlot

11 did not miss Monday.
Warmup with gravel pickers and hillbilly’s.
There may have been a whoopee and  another pax sighting, but it was hard to tell and they weren’t around very long .
Mosey to the park where we completed three sets of bench work that included; dips, dirkens and step ups.
Lunged walk / burpee broad jump across the parks lot and back.
Moseyed to the center of the baseball fields for wall work, including wall sits, hip slippers and dirty hookups.
We then made our way over to the hill for a set of 11s, with squats at the top and Apollo Ohnos at the bottom.

Took the long way home for a round of marry and COT.

Prayer request:

Radar sister

Tigers mother

Tooth fairy’s daughter

Nutrias travel

EZ Rider travel

Announcements:

9:30 AM extinction run Saturday

Q versus Q Thursday at the goat

Community foundation run April 1

 

 

Be Grateful

Be grateful. Sometimes we forgot that very important part of the blessings we receive daily. We concentrate on the few negative things rather than being appreciative of the numerous good things jobs, kids, but try to end the COT with praise.
Thanks ever so much to Chubbs for bringing this important point to our attention this morning.
YHC really needed the positive reinforcement today.
And we ran or rucked too.

Announcements: Extinction Run this Saturday with time change to 0930. Q vs Q. P200.
Community Run April Fools Day. Sign up. Three confirmed track commanders. Designate a charity.

Praises: Tooth Fairy’s daughter, Mozart, Chubbs’ son baptism, Chubbs dad, Bedpan’s friend
Prayer Requests: Radar’s sister, Tiger’s mom, Termite’s brother, Wirenut family, Clavin’s M, Gumby’s mom, Turtleman, Huck, the pax from Belmont’s M, others spoken and not spoken

YHC took us out.

Midoriyama 2/28/23

YHC picked up the last Q for the month of February. The Rock Pushing Challenge is in full swing, and the numbers across the region are impressive! YHC wanted to bring a good beatdown, so here’s what he came up with:

Warmup:

  • Burpees
  • SSH
  • Don Q’s

PLEDGE

Thang:

Mosey to practice field for Blackjack. It’s identical to 11’s, just more reps. Number of reps adds up to 21 instead of 11. Exercises called were Hand Release Merkins and Squats.

That took 2/3 of the workout time allotted, so we performed Iron Mike Tyson Climbers. They are performed like Iron Hulk with a 1 to 4 ratio. Instead of Merkins and Air Presses, the exercises are Mike Tysons and Mountain Climbers. We made it through round 5 and paused for some core work.

Core Meltdown was an Ab routine provided by Short Sale a year or so ago. In rapid succession, we performed:

  • 20 Flutter Kicks
  • 20 LBC’s
  • 10 Leg Raises
  • 20 Freddie Mercurys
  • 15 Penguins
  • 10 Crunchy Frogs
  • 20 American Hammers
  • 15 Turtle Crunches
  • 10 Reverse Crunches

We then resumed and finished rounds 6-10 of Iron Mike Tyson Climbers. These were a real crowd pleaser!

Mosey back to the flag as time expired.

Announcements:

  • Extinction Run 3/4 at 0930, NOT 0900
  • Community Foundation Run 4/1. Sign up before 3/15. Prices go up after that date.
  • Tequila Sunrise will post at Davis Park this Friday due to a school field trip at the normal posting area.

Prayer Requests:

  • Tooth Fairy’s 2.0
  • Radar’s sister
  • Tiger’s mother
  • Termite’s brother
  • Wirenut’s mother
  • Mozart and Volt
  • Clavin’s M
  • Gumby’s mother

YHC took us out in prayer. Thank you to all the men who posted at Midoriyama today. It was great to see all of you guys!

Keep pushing the rock!

L8R SK8RS,

Slaw

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