F3 Gastonia

Fitness, Fellowship, Faith

Page 428 of 917

Rack & Stacking Tequila

June 1, 2021 / / 0 Comments

Coming off vacation, YHC was struggling with what to do.  So, reading through old backblasts, YHC found two good choices and couldn’t decide which would be better…

When 0530 arrived, twelve had joined YHC.  Some even gotten in a little EC (Ruck and/or Run).

No FNGs, so just a brief disclaimer while meandering from the buses to the playground asphalt.  For the first time, the chain was actually up, which about took out some PAX, especially the late (on-time for him) arriver.

Warmup:

My memory is fuzzy on the warmup.  There were 3 exercises maybe, 10 IC or something like that.

Mosey toward the tennis courts/park.

Event:

Upon arriving at the tennis courts, YHC presented those in attendance with a choice of Option 1 done on the tennis courts or Option 2 done on down the road a bit.

While there was much chatter about were there really two choices, we will probably have to do both, blah blah blah.

Orangeman, the self appointed spokesman, announced the choice to be Option 2.

Alrighty then…  On to the park for a little Rack and Stack.

At the little parking lot, is where we will stack and up the hill to the stop sign is the rack.  Go to the rack get an exercise, bring it back and stack it.

Round                   Rack                                       Stack

1                              10 Burpees                         10 Burpees

2                              10 Merkins                          10 Burpees, 10 Merkins

3                              30 Lunges                            10 Burpees, 10 Merkins, 30 Lunges

4                              40 Flutter Kicks               10 Burpees, 10 Merkins, 30 Lunges, 40 Flutter Kicks

5                              50 Squats                             10 Burpees, 10 Merkins, 30 Lunges, 40 Flutter Kicks, 50 Squats

6                              60 SSH?                                 10 Burpees, 10 Merkins, 30 Lunges, 40 Flutter Kicks, 50 Squats 60 SSH

Mosey back to the flag.

Just enough time for a little stretching.

Time.

(Option 1 would have been better… Just some BLIMPS and core work)

 

Announcements:

Blood Drive on 16th

F3 Dads on 19th

 

Prayer Requests:

TurtleMan
Big Pappy & Family
Sister Act & Family
Teachers, Grad and Students

 

Thanks for the opportunity to lead.

 

Watts Up Powering Down

A little rain never hurt nobody.

June 1, 2021 / / 0 Comments

Midoriyama 5/4/21

Warmup.

Hillbillies

Toy Soldiers

Grass Pickers

Overhead Claps

One leg dead lifts

5 Burpees

 


Thang,

10×10 with music!

10 exercises, 10 reps for 10 rounds.

Merkins

Squats

HillBillies

Nolan Ryan’s

Step Ups

Calf Raises

CDD

Imperial Walkers

Dips

Mnt. Climbers

 


4-1 OverHead Claps and Burpees 

4 OverHead Claps

1 Burpee

8 OverHead Claps

2 Burpees

12 OverHead Claps

3 Burpees

Continue pattern till Burpees reach 10.

A May Workout @ The Storm

June 1, 2021 / / 0 Comments

Oops, I’m late, so this is gonna be a quickie write-up.

We did a quick warm-up, said the pledge, then ran around the parking lot, and did some dips and merkins. Then half the Pax ran up and down the sidewalk while the other half did a few things from the lexicon, like step ups, calf raises, squats, etc. There were flip-flops so everyone had a chance to do it all.

Short slow mosey for some rugby sprints and just enough time to head back to the flag for a little stretching.

Announcements: blood drive 6/16, F3 Dad’s at The Yank 6/19

Prayer Requests: Pax on IR, Turtleman, Sister Acts family, Big Pappy

YHC took us out. It was an honor to lead -Orangeman

A Prayer for Memorial Day

June 1, 2021 / / 0 Comments

So thankful for the freedom that we have and we honor those that gave it all for it on this Memorial day. 6 HIM’s got work (running) in before heading to the Murph.

 

A Prayer for Memorial Day: Remembering Those Who Have Fought for Our Freedom

“Greater love has no one than this, that he lay down his life for his friends.”  John 15:13

Freedom is a gift, it’s a treasure.  And though we all may agree on that truth, it’s often easy to take for granted the greatest gifts that God has given us in our lives.

 

But those most precious gifts are never free. They came with a price. With sacrifice. They were worth fighting for. And are still worth fighting for today. Many brave men and women were willing to face hard battles in order for us to enjoy that gift of freedom today.

For all those who have protected our nation, for the men and women in uniform, together, we say “Thank You.”

We take time to remember today, and say a prayer of gratefulness for the many who have been willing to pay a great price for our freedom.  May God help us to live so courageously, may we follow the brave examples of those who have gone before us…

Thank you for reminding us that there’s incredible love and sacrifice displayed when one is willing to stand strong and fight for freedom.

This service of love and sacrifice on behalf of all people, points us directly to the greatest love of all, the very gift and sacrifice of Christ.

Our Savior was willing to pay the ultimate price, so that we can live free. Forever.

 

Dear God,

We thank you for the freedom you have given to us, and for the price that was paid by Christ so that we could live free. We remember today. The cost of it all. The great sacrifice for freedom.

 

 

 

We thank you for the brave men and women who have fought, and continue to fight, so courageously for our nation. We ask for your covering and blessing over them and their families. We pray that you would be gracious and encircle them with your peace. We pray for your great favor and goodness to be evident in their lives.

Please be with all those who wear the uniform, who serve our communities and nation every single day. We ask that you provide your protection, that you would be their guiding force who leads the way, and their rear guard who keeps them safe from behind. We ask that you would draw them to yourself amidst the dangers they face in a dark world, for you are the Truth, you are the Way, you are the Light.

 

Help them to walk wisely. To stay covered in your armor. Give them godly discernment. Make them constantly aware of what lurks close by. Help them to be men and women of prayer, realizing that this is where their greatest help comes from. Help them to stay united and strong, bold and resolute, determined and unwavering.

Bless their families. Bless those they love. Give them your great favor, this day, and every day.

Thank you that in our nation today, we are free to worship. We are free to pray. We are free to read your Word.  We are free to speak.  We are free to share. For this, we are incredibly grateful. Yet, we understand how quickly these freedoms can be taken away. Give us an increased awareness of the spiritual battle we’re in. Help us to stand strong in you and for your purposes. In Christ Name, Amen!

Prayer Request:

Big Pappy and his mom, Sister Act’s daughter, Gumby’s mom, Turtleman

I’m Sarlacc and I’m out.

A Gift of a Lifetime

May 31, 2021 / / 0 Comments

3 Runners, 4 Ruckers and a Short Sale posted for some enrichment Sunday morning.  It was a beautiful morning for getting out of the fartsack to improve oneself.  After a brisk 45 minutes of first F,  6 of us stayed around for “Q Source”  Having just finished Freed to Lead last week, we decided that the Q for the week would have the option of choosing a topic on leadership for discussion.  I choose an excerpt from a book entitled A Lifetime of Observations and Reflections On and Off the Court.  This is a short book of reflections from John Wooden (UCLA’s basketball who won 88 straight games and won the national  championship 10 times in 12 years).  I choose this topic as several Pax (including YHC) are going through a time of transition with kids graduating from high school.  The section of the book I choose was a chapter entitled “A gift of a lifetime” in which John Wooden describes a time in his life when he was about to leave home his father gave him the following list of guidelines for life.

  1. Be true to yourself – This is the foundation of all the subsequent guidelines – and thus the reason that this is listed first.   Without inner honesty nothing else in this list can be accomplished – you cannot be true to others unless you are honest with yourself.
  2. Help others – not just your physical gifts but rather give of your most valuable possession – your time
  3. Make each day your masterpiece – do not get caught up living in the past or the future but make the present count
  4. Drink deeply from good books, especially the Bible – instill a love of reading to your children
  5. Make friendships a fine art – nurture friendships that involve two way dialog
  6. Build a shelter against a rainy day – do not get caught up in materialism
  7. Pray for guidance and count and give thanks for your blessings every day – stop asking for more and give thanks for what you already have.

 

I hope this short list inspires us all to lead a life well lived.

Until next time –

 

Defib out

 

Bags, Blocks, & Bodyweight

May 31, 2021 / / 0 Comments

Beautiful morning pax are ready. No FNG’s quick disclaimer let’s get to it.

Body weight Warm up

SSH, Gravel Pickers, LBC, MNC.                               22 for the vets and the Pledge.

Block Circuit 1

7×7 Thrusters, Triceps Extensions, Hammer Curls, Sumo Squats 15 sec. rest between sets

Rifle Cary to tennis courts

Block Circuit 2

6×6 same as before with suicide sprints between rounds Rifle Cary around courts

Block Circuit 3

5×5 once again same as before with a Rifle Cary across the courts between rounds

Rifle Cary back to the parking lot to get rid of the blocks

Heavy Bag Finisher

Mosey to the soccer field upon arrival we find about 600lbs of pool salt time for some heavy bag farmers walks.

10 squats grab 2-40lb bags farmers walk then 5 burpees rinse and repeat for 5 rounds.

Mosey back to parking lot for COT and announcements.

I would like to thank everyone who came out this morning and say thanks for the opportunity to lead this morning.

Prayer Requests

Turtle Man, Big Pappy and family, SA and family

Hauling Gas!

May 31, 2021 / / 0 Comments

13 on a fine Carolina Morning for a Free Alignment check at Folsom!

No Fngs

Short Disclaimer. Trust me I’m a Mechanic, modify as needed , don’t die!

 

Warm UP:

*SSH x10 ish IC

  • Don Q’s Slow x10 IC

*Where Did that lug nut go (gravel pickers) x10 IC,

*What is stuck on the bottom of my boot? (Toy Soldiers) x10 IC

*MonBacks–MonIns (MNC) x10 IC

The Thang:

Mosey to the Flag Pole, stopping at each light pole to do  :  1 HR Merkin, 25 MTN Climbers, and 10 Crunchy Frogs.  Increase the HR Merkins by one at each light..I think we ended up with 7 HR merkins by the time you got to the Flag.    Next was Pledge (I remembered this time) and a short mosey to the Horse Arena Bleachers.  Triple Nickle here….Dips at the bottom then Box Jump to the top and Big Boy Sit ups.  After that short mosey back up to the top parking lot for the Cooper.  Which is 10 burpees, 10 Squats, 10 Merkins and a lap, 9 Burpees, 9 Squats 9 Merkins and a lap.  That’s 55 of each exercise and a mile or so to boot and it sucked!  Dr. Seuss and Sparky were way out front on this ! Way to Push!  After a short 10 count we started a slow mosey back to the tennis courts.  Here we did a Pit Crew Challenge!   I had two 5 gallon pales of Vp C23 (Fuel we use in Ole Blue) in the middle of the courts, and 2 Mickey Thompson Radial Pros at the fence line.  Each Pax’s called a exercise we did AMARP while they sprinted to the fuel, farmer carry to the fence then pick up the tires and carry back to the center court then sprint back to the line.  With 13 guys we had lots of exercise including, Merkins, Lbcs, Crunchy Frogs, Flutters  , Freddy Mercs,  SSH,  and a few others I cant remember.  We finished with YHC as the last on to make the run….right on Time!

Announcements:

  • Blood drive June 16th at Tech Worx in Belmont, 1:30pm – 6:30pm,
  • Murph on Monday @ Marthas
  • June 19th First F3 Dads @ The Yank
  • Snowbirds Sept 24-26 see Sparky for details

 

Prayer Request:

  • Big Pappy and his Family, Turtle Man, SA and his Family, Hal White, Nick O’brian and all the other fallen men and women on this Memorial day Weekend

 

YHC took us out in Prayer.

 

It was a Honor to Lead today!

 

Ball Joint

 

Bob Ross was at Mt. Hollywood

May 31, 2021 / / 0 Comments

Mt Hollywood   5/31/21

The Memorial Day edition of Mount Hollywood brought six Pax out on a cool morning to honor those that have lost their lives in military service to our country.  Thanks to all the families who have lost loved ones while in the military.  Your sacrifice does not go unnoticed or unappreciated.  Each one us are indebted to your sacrifice.  Our freedom was paid for buy their lives!

Here is how the workout went:

Hillbilly Walkers IC x 20

Goof Balls IC x 20

Eskimo Merkins up to 9

 

Mosey along Catawba to Oakland street.  Stopped and did 5 Burpees.   Mosey to the corner of Oakland and West Central St. for 5 more Burpees.  Mosey up to the field beside the elementary school for Belches which are………..

Pax lays flat on the ground in a line, Q says go. Everyone hops up similar to recovering from a burpee, and sprints 5 – 10 steps, then dives down flat on the ground remaining in line. Essentially, you’re advancing the field without the enemy fire being able to smoke you. Go hard, go quick. After getting to your resting place, complete upper, and core routines, then do a different upper, core routine, then belch back to the starting point, mission accomplished.<br /> Best on grassy fields in the gloom with some morning dew, some dives have slides, one must reverse low crawl to get back to the line or forward low crawl to advance to the line.

Alternating Side Squats IC x 10

American Hammers IC x 10

Backward Lunges IC x 10

Six shooters IC x 5 each side

Belch Back

Alternating Side Squats IC x 10

American Hammers IC x 10

Backward Lunges IC x 10

Six shooters IC x 5 each side

About this time Montross says something like a “Dirt workout is like a Bob Ross painting show”.  Mild mannered and soft spoken.  I guess I need to step it up a notch or two.

 

Mosey to the field in front of the middle school for the Big Bang.

PAX form small circle, everyone in a plank, shoulder-to-shoulder. Place headlamp in the center. Q calls out a number and exercise. For example, “10 burpees,” means PAX stand up in an explosion of energy, run directly away from center of circle 10 yards/paces and do 10 burpees, then run back to the center and plank for the 6. Each PAX must find their own route away from the center of circle. Obstacles–ditches, trees, pits–are encouraged, but next round can’t start until all PAX accounted for. Generally performed in increasing counts (10 paces/reps, 20 paces/reps, 30 paces/reps, 40 paces/reps, 50 paces/reps) representing the ever-expanding universe.

 

10 paces – 10 Diamond Merkins

20 paces – Crunchy Frogs

30 paces – Flutter Kicks (count 1 leg)

40 paces – Little Orhan Annie’s (20 each side)

50 paces – Air Presses

60 paces – LBC’s

70 paces – squats

80 paces – Overhead claps

Mosey back to the flag.

Thanks to attending gentlemen!

Dirt

 

Prayer Request:

Turtleman

Big Pappy’s family

SA’s family

Montross’ cousin

5/1/21 – The Fighting Yank – Lost Wienkie!

May 30, 2021 / / 0 Comments

Well, what do I expect after 30 days without writing the back blast?

This was my 3rd anniversary Q so it was a special day for me. After 3 years of regularly meeting everyone, I am a better man today than I was on April 30th, 2018. Thanks to everyone who has pushed me to run farther and to push more than I thought possible.

Nine PAX showed up to run 2.3 miles, stopping along the way for 10 merkins, 20 squats and 30 LBC’s.

We stopped at the point where North Central and Mainstreet meet for some wall sit marching and air presses. There was a dead black snake there that made Sargento gag! Way to hold it in bro.

We stopped in a parking lot for AB Ring of fire.

We stopped in front of the middle school for Figure Eights.

Mosey Back to The Fighting Yank!

Thanks for showing up men.

Dirt

 

 

« Older posts Newer posts »

Past Workouts

July 2025
M T W T F S S
 123456
78910111213
14151617181920
21222324252627
28293031  

© 2025 F3 Gastonia

Theme by Anders Noren — Up ↑