F3 Gastonia

Fitness, Fellowship, Faith

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Sister Act Made It To Belmont

August 19, 2022 / / 0 Comments

It’s been a while since YHC posted at Tequila Sunrise so I grabbed a Q from Radar and made my way back to by far the worst lit AO in Gashouse. With all the money in Belmont it seems they would put up at least a few lights at the school. PAX rolled in all the way up to 0530 and we ended up with a total of 12. After a warmup followed by a lap around the block we moved on to the Thang.

 

Sheldon Cooper (with modifications)

10 Burpees, 10 Perfect Form Merkins (thanks to Freight for bringing this exercise to my attention, a hand release merkin with shoulder tap at the top), 10 butt touch Squats (butt has to hit the curb), 10 Big Boys (must touch your shins at the top). Follow it up with a lap around the bus drive then rinse and repeat with 9 reps, 8, 7….all the way to 1.

 

After another lap around the block we finished up with 5 minutes of Mary. Freddie Mercury’s, Flutters, Nolan Ryan’s, More Burpees and some other stuff until time.

 

NMM/COT

The Cooper is a routine that I despise. It seems like someone (SA) always Q’s it on the hottest, most humid days of the year when the workout is packed with bat flippers and it’s a struggle to keep up with the pack. The reason I called it this morning was to make the point that sometimes we have to do things we don’t like in order to get better. Change is difficult and a lot of times we can’t do it on our own. We need others around us to push us and hold us accountable in all aspects of our lives.

 

Announcements

F3 Dad’s at the Yank tomorrow

PT test at Gashouse on 8/27

50 mile relay 9/10

Dad’s skate 9/17

JJ5k 9/24

 

Prayer Request

BOS and family

Huck

Turtleman

Breaker’s uncle

Courtney (pedestrian hit in Cramerton) and the driver

Tesla and family

 

YHC took us out.

I’m Broke

Quality Group

August 19, 2022 / / 0 Comments

6 Pax posted at Midoriyama on a sunny but somewhat dryer Thursday. I realized about half way there that I left my weinke at home. It was to be a continuation of something we didn’t finish from my last Q. We gave it  a try anyway. Somethings I remembered and some things I just made up on the fly. We did try what one nation Pax called the perfect merkin. It eliminated the short pump so many of you are used too. Hand release at the bottom and shoulder taps at the top. Slaw said it eliminates the neckie too.

So for the group there, it was full of seniority. All with years of F3 under their belt. 3 past nantans, 3 family members(we got real close to hearing about relations with a couple of twin’s sister). I hate it for them. I even cringe a little when it happens but it’s also pretty funny. It’s like seeing something gross on tv that makes you gag a little but you can’t stop watching it. It’s been great having Ass Pump back out some. He’s a fun guy to hang out with. Mainly because he’s willing to do most anything. Like try to get back into skateboarding in his mid 40’s because his preacher does it. Yup you read that right. His preacher is the same age by the way. If you see him ask to see the video footage of him skating(or not so much) into his garage. Leppard was back from his trip to Denver. He went out for his new job to a mattress convention. It sounds like the mattress business is doing pretty good! FYI there is a $9,000 mattress coming out with a pocket in it that will blow you mind! Slaw kept accusing him of getting into the weed while he was out there. He denied it but sang Rocky Mtn High the entire workout. As his partner it would explain his delay in responses like walking back to me while I held the block. He was moving super slow but kept yelling I’m going as fast as I can! The most interesting part about all of that is he just went to Denver, NC.

COT:

Pledge

Announcements-F3 dads at the yank this saturday, 9/10 CSAUP(allegedly), 9/17 skate with Mayor(couples I think), 9/24 JJ5K

Prayer Request-Bos and his family during this time of loss

Back to School

August 18, 2022 / / 0 Comments

In honor of the first day of classes for most students in Gaston County, The Labyrinth went Back to School.

YHC arrived to find Maybelline sitting lonely by the shovel flag after getting in some EC. Capt Stubing rolled in a little before 0530, and it was time to go.

(Very) Quick disclaimer

The Pledge

And time to hop on the bus…

Like the giant yellow school buses, the PAX needed a little warm-up. With the tune of The Wheels on the Bus playing in your mind, the warm-up went like this:

Wheels on the bus go round and round: Freddie Mercury IC x 15
Wipers on the bus go swish, swish, swish: SSH IC x 15
Horn on the bus goes beep, beep, beep: Burpees x 5
Driver on the bus says move on back, move on back, move on back: NUR a lap around Snoball’s

Time to mosey the bus down the road. Our route took us up (and down) Gastone’s Hill. Had to pick up the kids on the bus, so at every mailbox (up and down) 5 Merkins (27 mailboxes, which Maybelline was able to calculate as 135 Merkins). Props to the Site Q for being ready to math on the first day of school.

After picking up the kids, the bus was on its way again. We found out some of the kids forgot some of their school supplies so we had to stop by Dollar General on the way to school.

Little Timmy forgot his Squats, so we picked those up for him. He got one for each kid on the bus so we did 27 Squats IC.
Maybelline forgot his Mike Tysons so we did 27 Mike Tysons IC.
Capt Stubing found a cockroach on the bus so the kids each stomped one out and we did 27 Dying Cockroaches IC.
There are no weapons allowed on the bus, but Little Janie forgot her American Hammers so we had to pick those up. 27 American Hammers IC

Now that everyone had all their school supplies, the PAX moseyed across the street to the school.

First class of the day was Geometry so we started with a lesson on shapes. PAX did Rectangle Four Corners in the parking lot.

Corner 1: 10 Plank Jacks
Corner 2: 10 Plank Jacks, 20 Squats
Corner 3: 10 Plank Jacks, 20 Squats, 30 LBCs
Corner 4: 10 Plank Jacks, 20 Squats, 30 LBCs, 40 Flutter Kicks (count 1 leg)

Only had time for 1 class today so time to mosey back. Stop at the base of Gaston’s Hill to drop off the kids (let them walk up the hill themselves, bus driver got to get home) Merkins x 5

Mosey back to Snoball’s

Announcements
F3 dads – 8/20 in Belmont
PT Test in September
F3 lunch (which was yesterday, I blame the low attendance on YHC not writing this BB fast enough)
JJ 5k
Convergence w/ Lake Wylie (Details TBD)

Prayer Requests
Jennifer, Maybelline’s co-worker with foot injury
Simpson family
Kids, parents, teachers as school starts back
Men and women in armed services
Murtaugh in Texas
JJ’s aunt, surgery for broken hip

Prayer to take us out

Until next time…

Y run?

August 18, 2022 / / 0 Comments

Why run? Because we can. It’s what we do.

Simple route, just to the Y and back.

YHC is back out in the gloom halfway through his hip and quad healing process. Growing old stinks.

Announcements
F3 Dad’s Camp
PT test coming up
50 Mile Relay CSAUP

Prayer
BOS in loss of his father
Huck
Turtleman
Others on IR

Old School with Mary Kay Bags

August 16, 2022 / / 0 Comments

Warmup:

SSH 25 IC

Gravel pickers 15 IC

 

The Thang:

Bag work.

We split into 2 groups and each group worked to do 20lb kettle bag swings while one PAX did a 100lb farmers carry the length of the field.

20 presses, 20 curls, 20 dips, one lap around the field

Next round:

Squats with the 20lb bag while one pax shoulder carried 50lbs the length of the field.

20 presses, 20 curls, 20 dips, one lap around the field

Stealing Signals

August 16, 2022 / / 0 Comments

It’s never fun the when the sweaty dude next to you calls out the exercise you had planned to lead, next.  It’s hard to quickly pull out another righteous exercise when you’re already tired and depleted of sharp thought.  Tough titties.  Six shooters and heels to heaven aren’t that original anyway.  What is original, is the final callout by Orangeman on this morn.  It’s called the squat to merkin to jumping squat. He had us do 10 of those to end the onslaught of madness. Perfect choice.

Here how it went.

 

10 Merkins
10 Squats
15 LBCs
15 American Hammers
15 Mountain Climbers
20 Peter Parkers
25 Flutterkicks

Pledge

20 Kettlebell Swings
20 Squat, Curl, Press
20 Mountain Climbers
10 Merkins
2 Times

Stretches

Calf Raises
10 Cruncy Frogs
20 Freddy Mercury

45 Seconds ON
Lawn Mowers
Goblet Squats
American Hammers
Curls
Mountain Climbers
Peter Parkers
Flutterkicks

Calf Raises
20 Kettlebell Swings
20 Squat, Curl, Press
20 Mountain Climbers
10 Merkins

Mary

Announcements: F3 Dads, JJ 5k,
COT: Students, teachers, families, Sam Nisbet, Boss & Family

Last Day of Summer – Folsom Style

August 16, 2022 / / 0 Comments

Today is the last day of Summer before kids go back to school. It’s also the last day I’ll be able to stay for a full workout during the week until next Summer (unless there’s a holiday or vacation). What better way to commemorate this than by running around a soccer field with a football (a semi-real one, not a soccer ball) and try to burn some calories in a different way.

The first time I played this game was with Swimmer. We ran around for 45 minutes and managed to somehow run the equivalent of a 5K. Now, I am fairly certain we did not do that this morning, but I think we still had some fun… and that was one of my two goals (1) Have Fun… 2) Burn as many calories doing it).

Warm Up:
20 Side Straddle Hops
15 Hillbillies
5 Burpees!

Tha Thang:

Mosey to the soccer field

Frisbee football with a small light up football… in the dark…
How hard could it be? Maybe I should have told them to tap the ball to light it up before throwing it.  ¯_(ツ)_/¯

On the way back to the COT we did:
– 20 Mountain Climbers in cadence
– 25 Merkins in cadence (or some semblance of arms out and lowering your body to the ground and back up if you were me, or one of the Pax that couldn’t stop laughing long enough to do some movement)
– 20 Flutter Kicks in cadence

Moseyed to the light at the entrance to the tennis court parking lot and repeated the same circuit.

Moseyed to the COT to finish up with some Mary.

Pledge

Announcements:
– F3 Dads this weekend (20th) at the Yank
– Wednesday is 2nd F Lunch at Viva Tequilas in Gastonia (near Down Town)
– Sept 1th is the 50 miler CSAUP – Get on Slack to sign up
– Hot Tub Installation Party at Bed Pan’s house… he’ll let us know if needed.

Prayer Requests:
– Big Pappy
– Huck
– Linda Parker – Hacksaw’s Mother
– Huck
– Turtle Man
– Striper’s Brother
– GearWrench’s Brother
– Sarlaac’s Daughter
– Medicine Woman’s Cousin’s Family and His
– Achey Breaky’s Uncle and the Ryan Family (loss of Achey’s mentor and friend at his last job)

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