F3 Gastonia

Fitness, Fellowship, Faith

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Jumping Jack Flash 2

It’s a RED Blood Moon on Election Day … a sign of things to come? Who knows … but I do know that we are about to sweat it out at The Storm for a sequel to an earlier Q of mine this year … Jumping Jack Flash 2!

The Warmup

10 Gravel Pickers IC, 10 Imperial Walkers IC, Right over Left for 10 count, Flip Flop … Lets Mosey

A short Mosey to the Football Field for the Pledge

The Workout

Mosey to the Lower Lot by the Football Field House … where I explain that we will start at 5o reps of a called exercise and work our way down by 5 at each stop until we reach 5 reps of a called exercise! Each set will begin with SSH(Jumping Jack) and end with a Sprint(Flash) … thus, Jumping Jack Flash!

Stop #1 … 50 SSH, 50 LBC’s, 5 Burpees, Sprint

Stop #2 … 45 SSH, 45 Squats, 5 Burpees, Sprint

Stop #3 … 40 SSH, 40 Bonnie Blairs, 5 Burpees, Sprint

Stop #4 … 35 SSH, 35 Merkins, 5 Burpees, Sprint

Stop #5 … 30 SSH, 30 Freddy Mercury’s, Sprint

Stop #6 … 25 SSH, 25 LBC’s, 5 Monkey Humpers IC for the Bus Drivers, Sprint

Stop #7 … 5 Burpees for the Train, 20 SSH, 20 Squats, 5 Burpees, Sprint

Stop #8 … 15 SSH, 15 Bonnie Blair’s, 5 Burpees, Sprint

Stop #9 … 10 SSH, 10 Merkins, 5 Burpees, Sprint

Stop #10 … 5 SSH, 5 Freddy Mercury’s, Sprint

Mosey Back to Flag for 10 Burpees … TIME

If you’re keeping score at home … that was:                                                                                                                                                                      2+ Miles, 275 SSH, 75 LBC, 65, Squats, 55 Bonnie Blairs, 45 Merkins, 35 Freddy Mercury’s and 60+ Burpees

The Announcements

Go VOTE, Get Better … Get to Q Source, HC for McAdenville 5k to push Chariots

The Word

John 10:10, The thief comes to steal, to kill, and to destroy; but I, Jesus, have come that you may have life. and have it more abundantly!

It’s up to us, HIM … to show this world the way, the truth an dthe life … that is only found in Christ!

The Prayer

Pray for the Sick among us, pray for our country!

As always … it’s an honor and privilege to lead leaders … and that’s twice in a matter of 5 days! Go out there men and shine the light in this dark world always in all ways!

Doodles Out!

 

 

 

 

Tequila Sunrise – November 4, 2022

I was fortunate to get Slaughter to Q at Tequila Sunrise so I will do my best writing his backblast.

We took a run over to the parking lot on Elizabeth Street and circled up.

WARM UP:
Motivator
Merkin
Peter Parker

We then headed over to the  tennis courts where we did some exercises.

SUICIDES:
Sprint to first court and back perform five hand release merkins.
Sprint to second court and back perform five hand release merkins.
Sprint to third court and back perform five hand release merkins.
Sprint to fence and back perform five hand release merkins.
Next we bear crawled and at each court performed 10 merkins.

PLAYGROUND:
3 Rounds: 5 pull ups, 10 merkins, 20 dips, 30 squats, lap

FOUR CORNERS:
We headed back to Elizabeth Street and Park Drive to start the four corners.
Corner #1 at Park and Vesta = 5 burpees
Corner #2 at Park and Eagle = 10 jump squats
Corner #3 at Elisabeth and Eagle = 10 diamond merkins
Corner #4 at Elisabeth and Park = 10 carolina dry docks

ANNOUNCEMENTS:
F3 Blood Drive on Wednesday, November 9.
Christmas Party on Saturday, December 3.

PRAYERS:
Radar sister (Mackenzie)
Nutria’s Brother in Law
Maybelline (Brock Family)
Praises for Amazon and his new baby.

The Goat 11/3/2022

Seven Pax congregated on this warm, humid morning for a fun time at The Goat today!

Warm up 1: Side straddle hop (20), Bobby Hurleys (20), Arm circles (a lot)

Yoga sequence: 5 pushups during each updog/down dog vinyasa (20 total): upward dog, downward dog, Crescent pose, warrior 2, reverse warrior, warrior 2, warrior 1, back to plank, vinyasa, repeat on other side.

Warm up 2: 10 burpees, flutter kicks, 10 burpees, open close, 10 burpees

Mosey to Goat Island, crab crawl (forward) across first bridge

Run halfway to opposite bridge, 20 Bobby Hurleys under the street light, mosey across second bridge to Greenwood Parking lot

Gratitude Merkins:

Circled up & holding plank position, each pax expressed gratitude for specific blessings and then we celebrated with a merkin (7 total)

There was much to be grateful for so we went around a second time, and the responses became shorter (7 total)

Even though our cores were burning there was still more to be grateful for so we did a 3rd round and this time the answers were very short but we made it through (7 total)

We then did a couple minutes of footballs drills (up/downs) on Q’s command starting with fast feet and after a few rounds we replaced the fast feet with high knees & T’s (arms straight out & parallel to the ground while doing high knee runs)

Mosey around parking lot & back to bridge where we bear crawled across

We grouped up at the halfway point under the street lamp for 100 burpees as a group

Mosey to playground & around, then stopped at the monkey bars for group exercises:

100 group pullups

100 group merkins

100 group pullups

150 group merkins

100 group pullups

6 minutes left so we headed back to start but couldn’t resist doing a final bear crawl back across the bridge

We had a minute left when we got back start so we finished with 20 Bobby Hurleys and 5 burpees

COT

The Sword 07-Nov-22

Work done by all and Broke running with a 28# vest.

Romans 5:3-5.  Sarlacc put some perspective on this.
Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.

Pledge

Announcements:  Blood Drive this Wednesday (11/9 at South Point UMC), 11/12 Morons for beer collecting stuffing (see Gearwrench, Sarlacc, etc.), HC Broke for the Christmastown 5K.  We have five or six riders, Christmas Party 12/3 at Lewis Farm

Prayers:  Gearwrench (ankle and sickness), Gold Digger (hand),

Praise:  Sargento finished the NY Marathon with a broken arm!

COT

The Storm – 11/1/2022

It’s been a while since YHC has led a workout, so thanks for the push Breaker Breaker! Let’s get started!
This was YHC’s 26th Q, but first ever at The Storm. Most have been at The Sandlot. Why not use this number for a little workout fun?

Warmup
SSH x 26 IC
SQUATS X 26 OYO
MERKINS X 26 OYO
BIG BOYS X 26 OYO
BURPEES X 3 OYO
Repeat Burpees per request of Bouqet

MOSEY to the bottom of the parking lot, I guess the football stadium entrance?
American Hammers x 26 IC
Mountain Climbers x 26 OYO

DORA – Partner up. Some confusion about landmarks, but the Partner 2 ran around two islands while Parter 1 did the following:
100 Merkins
200 LBCs
300 Flutters

After that fun, MOSEY up to the school for some upper body:
DIPS x 13 IC
DERKINS x 26 OYO
REPEAT 1x

ELEVENS in the parking lot
Big Boys on one side, Jump lunges on the other.

Mosey back to the start after this for 3 minutes of MARY.

Good work, men.

COT, Namorama, Close with prayer. Enjoyed it!

Apprenticeship at the Coconut Horse

YHC was not sure what to expect this morning after clock change last night and rain in the forecast.  But 5 HIM met in the  warm humid gloom  for a usual coconut route Sunday morning.   One pax arriving late ran backwards to meet us on the greenway.  4 stayed for discussion on apprenticeship at Q source.  Great discussion this morning regarding how to mentor younger men into leadership roles by first having them watch, then help and then do.  The outcome is a leader who becomes dispensable – an unnatural position but one that defines a great leader.

 

Announcements:

Christmastown 5K -don’t register but notify Broke

Christmas Party 12/3

Prayers:

Sargento in NY marathon with broken elbow

Young men and women battling demons

Maybelline’s friend –  Brock family

Gratitude at Gashouse

Gashouse 11/5/22
Rainy days usually turn many a Pax into fartsackers but a very nice sized crowd. I have a few quotes about gratitude “sprinkled” throughout the workout today.

Warmup with the Painlab Pax.
SSH x 15 IC
Cotton Pickers x 15 IC
Right over left, left over right
Low Slow Squats x 15 IC
MNC’s x 15 IC
5 Burpees

Pledge

Pain Lab goes to their work and us bootcampers mosey toward Presbyterian Church stopping a couple of times along the way for 3 burpees.

“Gratitude is riches. Complaint is poverty.” – Doris Day

11’s
10 perfect-form merkins at bottom under a nice dry breezeway, run the steps to the nice dry overhang for 1 Imperial Walker Squat each side = 1, then 9-2, 8-3 etc. Let the bat flippers flip! I did 11’s while several may have done 13’s or 14’s waiting on me.

“This is a wonderful day. I have never seen this one before.” – Maya Angelou

Mosey behind and back around the church to another nice dry breezeway for…
an Ab Circle.
LBC’s x 10 IC
American Hammers x 10 IC
Flutters x 10 IC
Freddie Mercuries x 10 IC
Reverse Crunch x 10 IC
WW1’s x 10 single count
In solidarity with the Royal Nantan Elbow, Elbow Plank 1 minute or so.

“I awoke this morning with devout thanksgiving for my friends, the old and the new.” – Ralph Waldo Emerson (I like this one).

Mosey to the sidewalk and up to the far side of the Parkwood parking lot for…
Rugby Sprints
Exercise until I say Sprint, run 1 section out then 1 section back and then walk 1 section.
Exercises Plank Jacks, Squats, Merkins, Seal Jacks.

“When it comes to life the critical thing is whether you take things for granted or take them with gratitude.” – G. K. Chesterton

Mosey back across the road to Grier parking lot for…
Route 66 with 1 CDD, bear crawl to next space 2 CDD’s all the way up to 11. That one always gets me.

“Joy is the simplest form of gratitude.” – Karl Barth

Mosey back to flag as the bell rings.

Announcements
Christmas town 5k 11/26
Christmas Party 12/3

Prayer Requests
Turtleman
Huck
Gumby’s mom
Haze’s mom
Timeframe’s Dad
Sledge’s friends with cancer
Pizza Man’s pastor

Broke took us out.

*NMM As we begin the countdown to Thanksgiving, I thought a few quotes about gratitude would be good. Turns out we had a little discussion about Joy and Peace and Happiness as these guys had some great insights. JJ had been recently teaching a lesson to youth about gratitude. It’s always good to be back where I had my first post around April 2016 and as a certain puddle-jumping Pax recently said, “TRANSFORMATIONAL” is the word to describe it. Broke was sweating before we started. Shout out to the Pizza Man for crossing the river to visit. Always good to have him back pushing the pace as always. I heard Seuss preaching the Word at one point today during 11’s and he almost had a sweat going today. I tried to catch Roscoe using some bad form today and it never happened. Dude is a machine. We discussed the famous Gumby hat he usually wears. Works well in rain and sun. Oompa is trying to recover but as I am finding out it takes longer these days but he’s still posting and doing what he can. I think that’s a great way to keep motivation. We saw Stroganoff putting in some OYO EC. He is easy to notice wearing that color of shirt. I am not sure why he wears those. I appreciate all the guys who came out.

And again…
“I awoke this morning with devout thanksgiving for my friends, the old and the new.” – Ralph Waldo Emerson. Me too Ralph!

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