F3 Gastonia

Fitness, Fellowship, Faith

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Are you at the end of your rope?

May 13, 2021 / / 0 Comments

9 HIM’s show to know and grow this chilly morning at Folsom.

Warm Up:

5 gravel pickers (IC)

5 burpees

The Thang:

Mosey to flag at entrance stopping at each light pole to get

1 burpee, 5 merkins, 10 LBC’s

pledge at flag

Mosey to first parking lot for a little 4 corners escalator style:

1st corner: 10 burpees

2nd corner: 10 burpees, 20 hand release merkins

3rd corner: 10 burpees, 20 hand release merkins, 30 Shoulder taps

4th corner: 10 burpees, 20 hand release merkins, 30 shoulder taps, 40 merkins

Mosey to back parking lot to the left near ballfields for more 4 corners escalators:

1st corner: 20 flutters

2nd corner: 20 flutters, 30 LBC’s

3rd corner: 20 flutters, 30 LBC’s, 40 Freddie Mercury’s

4th corner: 20 flutters, 30 LBC’s, 40 Freddie Mercury’s, 50 Big Boys

Mosey to bottom parking lot near the shelter taking back trail for more 4 corner escalators:

1st corner: 30 merkins

2nd corner: 30 merkins, 40 squats

3rd corner: 30 merkins, 40 squats, 50 arm press overhead

4th corner: 30 merkins, 40 squats, 50 arm press overhead, 60 CDD’s

Mosey back to the parking lot at tennis courts for:

20 mountain climbers (called by Wirenut)

22 merkins for the Vets (called by Handcuff)

3 rounds of picking cherries, dropping cherries and over head claps (called by YHC)

COT

We discussed “The End of the Rope”

I want you to think about you life. Think about it for just a moment, take your time and think about the moments of life that have shaped you the most. How many of those times, the decisions that shaped you the most, came when you were at the end of your Rope? What happened, did you cry out to God? That’s what happens often times when we find ourselves without any other possibility. This is what normally happens, when we come to the point of admitting our life is unmanageable. When we have exhausted all of our other possibilities we cry out. This is not a bad place to be, it’s uncomfortable yes – but bad no.

When we’re on the top of the world, when the system seems to work for us, when we have everything under control, what is there for God to do? Have you truly ever thought of crying out to God when everything is going great?

Often times, I’ve been guilty of saying, “God doesn’t give you more that you can handle.” Nothing is further from the truth. If that were true, why would anyone need God? That’s it – now you’re getting where I’m going with this. You see, when everything falls apart, we remember the One who can put it all together because there are things that simply go beyond our abilities. And we cry out to Him. That cry, truly is humanity admitting that we can’t do this on our own. And, it’s precisely the first step in redemption. It’s the beginning of becoming liberated from the power of canceled sin. Remember Jesus beat sin and death and hell and the grave – we today though can live bound to the power of canceled sin.

Proverbs 3:1-6 says, “My son, do not forget my teaching, but keep my commands in your heart, for they will prolong your life many years and bring you peace and prosperity. Let love and faithfulness never leave you; bind them around your neck, write them on the tablet of your heart. Then you will win favor and a good name in the sight of God and man. Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will direct your paths. That’s it – it’s that simple, trust in God.

I shared when I was at the end of my rope and then gave each of the guys there something very special to me and made a commitment to them.

Prayer Request:

Sister Act’s daughter

Big Pappy’s mom

Kids taking the EOC, EOG

Practice

May 12, 2021 / / 0 Comments

Low numbers as expected …. Whether Covid, colder weather rain expected ( only to arrive just as we finish COT, fartsackers!!!!), or other concerns. Two of us veterans of the Murph 2 never having done one …. Excellent!! Brief disclaimer that this is only a trial run through … so not harm or push self too hard. Begin with pledge and then stretch up and back and side to side. Plank position for IC 15 count of shoulder taps. Mosey around to park, in and around avoiding forested area and complete almost 1 mile ( we would complete 2.07 according to EZ Rider for the workout)
Set up parameters and give explanation of The Murph: having completed the first mile we know what we face at the end …. Nows the fun stuff: all choose chalk pieces to hash out their achievements. We all use 10/20/30 technique and all remained consistently close as this strong pax completed half of the beat down! Great work men!

It should be noted that this months Men’s Health has a great article about this workout, Michael Murphy and alternate ways to achieve goals with similar exercises
Keep practicing and show up Memorial Da y 2021 at 7:00
Prayers for Turtleman and EZ Rider

Earlier this year I spoke with Spider-Man who told me that he had done a Murph workout and I felt that that would be a great workout to do only I was not sure of mileage from Snoballs …. Having guesstimated quite well I feel that this will return in the future!

Lost my truck key while taking a poop

May 12, 2021 / / 0 Comments

Got to ingles this morning and it felt good! We all gathered and then headed out to log some miles. Little did I know I would lose my key while taking a pit stop to poop!

We got about 2.5 miles into our run and I told Seuss I had to hit the woods. So I run out into the woods over behind rabbits store in Dallas and made a huge mess!!! I had to use the toilet paper I run with, my shirt and my underwear!! Son of a gun it was bad men! Well I clean up… well I thought I did and took off back down the road. I make it to the truck and realize I have lost my truck key while I was brutalizing the woods. I took back off down the road and had to call my wife to come get me cause I was rubbed raw so bad I couldn’t run anymore.

My awesome wife shows up I jump in the car I look down at my shoes and legs to find crap all over myself!!! It was nasty but super funny!!

I never found my key so I’m waiting on the locksmith now but I did learn something. Carry more toilet paper and when you have a raw crack it burns to the next level in a hot shower!!!

Announcements: go ruck
Prayer request: turtle man, sister acts

Goat Day

May 12, 2021 / / 0 Comments

Side shuttle hops
Mosey around town to bridge
5 burpees
Bear crawl across bridge
Mosey
Bear crawl across bridge
Mosey to back lot
5×5, 10×10, 15×15, 20×20 merkins, squats, lbc, lunges – Nur down run back
Mosey
Bear crawl bridge
Crab walk bridge
15x10x15 dips, decline merkins, crunchy frog
Lap between x3
Call out core around group
Stretch
End

Pledge

Announcements: AmebaRuck – May 22nd launch from primal at 9am sign up on the preblast, 4 man teams around 12 miles

May 15th – The Bunker Launches – Low Impact Workout at The Yank

Prayer Requests: Turtle Man, Big Pappy, Sister Act

 

Form at the Storm

May 11, 2021 / / 0 Comments

14 pax came out to the Storm. We focused on form in the “Hey Buddy WOD”, and the men pushed themselves and each other. Glad to have Cinderella back out on his birthday and the day before his F3 Anniversary.

Pledge

Warm-Up:

Hillbilly’s- Woops! I mean Goofballs

Hillbilly’s-back on track

Side stretches

Thang:

Hey Buddy WOD

Run to school

Then, 5 Rounds of:

10 Lunges

10 Air Squats

10 Big Boy Sit-Ups

8 Burpees

Run to circle

Catch Me If You Can

Partner 1 performs 5 Imperial Walker Squats and then runs to catch the Partner 2, who is NUR uphill. 

Bear Crawl 1-2-3

Partner up, perform 100 Merkins, 200 LBCs, and 300 Plank Jacks as a team. While Partner 1 is doing the 1-2-3, Partner 2 Bear Crawls around the circle, then flip flop until all Merkins, LBCs, and Plank Jacks are complete.

Run back to school:

De-escalators:

10 DIPS, 20 Flutters, 30 High Knees

9, 18, 27

8, 16, 24

7, 14, 21

6, 12, 18

5,  10, 15

8 Burpees to finish.

Announcements:

New AO: Bunker: This Saturday, 7 a.m. at Yank

May 22 Amoeba Ruck

Requests:

SA and family

Big Pappy and family

Pillager’s Dad

Dry Rub’s M recovering

Word:

jIncline your ear, O LORD, and answer me,

for I am kpoor and needy.

3  nBe gracious to me, O Lord,

for to you do I cry all the day.

4  Gladden the soul of your servant,

for oto you, O Lord, do I lift up my soul.

5  For you, O Lord, are good and pforgiving,

qabounding in steadfast love to all who call upon you.

6  rGive ear, O LORD, to my prayer;

listen to my plea for grace.

7  In sthe day of my trouble I call upon you,

tfor you answer me.

But you, O Lord, are a God gmerciful and gracious,

slow to anger and abounding in steadfast love and faithfulness.

16  hTurn to me and be gracious to me;

give your strength to iyour servant,

and save ithe son of your maidservant.

Cinderella took us out; after which he was serenaded with a rendition of “Happy Birthday”.

Great work! Thanks for coming out! Keep at it!

Seuss

 

Another morning at Folsom

May 11, 2021 / / 0 Comments

Warm up

10 gravel pickers IC

10 imperial walkers oyo

10 Hillbillies oyo

mosey to the tennis courts

corner 1 – 5 burpees

corner 2- 5 burpees, 10 hand release merkins,

corner 3- 5 burpees, 10 hand release, 20 mountain climbers,

corner 4- 5 burpees, 10 hand release, 20 mountain climbers, 30 shoulder taps

 

mosey to the middle of the courts and partner up

Booyah merkins to 10  and run to each side of the courts after each merkin.

circle up for some plank work.

10 plank jacks

10 regular merkins

20 plank jacks

10 diamond merkins

30 plank jacks

10 wide arm merkins

40 plank jacks

25 SSH IC

5 burpees

20 SSH IC

5 burpees

15 SSH IC

5 burpees

10 SSH IC

5 burpees

5 SSH IC

10 burpees

mosey back to the flag

 

Announcements 

4 man ruck in Belmont 

Snowbird 

50 mile run

Prayer Request 

SA 

Big Pappy 

Hacksaw 

All the PAX 

Praise report 

MW son was baptized 

thank you men for letting me lead!

Round Up

Got roped into this one

May 11, 2021 / / 0 Comments

Been a long time since we’ve used shared coupons at Pain Lab so YHC decided it was time to bring them back out. Shoulder and Forearm work is going to be done. Very rarely do we work our forearms. As we get older we start to lose that essential grip strength. Proper forearm work, not the work you did when you were 13, helps maintain the grip. Don’t look silly the next time your M has to open the pickle jar because you are too much of a damn p***y to do it!! Get your A$$ into Pain Lab, Bulldog or new AO “The Bunker” to get in the strength training work, because running 3 miles at a bootcamp 7 days a week will NOT get you where you need to be! #EndRant

Warmup with Flintstone via Gashouse then we broke off for some great fellowship, music and of course PAIN!

Music Playlist – Various Punk (Ramones, The Clash, Sex Pistols, etc.) – Bandit knew every single one. He continues to impress me with his knowledge and history of music. I tip my hat to you sir!

The Thang:

Circuit #1 – 2 Rounds

30 Seconds On / 30 Seconds Off

10 Stations

  1. Battlerope #1 (Light) – Alternating Waves
  2. Slam Ball – Overhead Slams
  3. AB Roller – Straight Back and Forth
  4. Sledgehammer/Tire – Alternating Left and Right Chops
  5. Wrist/Forearm Roller – Overhand Rolls
  6. Battlerope #2 (Heavy) – Two Handed Slams
  7. Dumbbells (15Lbs.) – Front Lateral Raises
  8. Landmines (35Lbs.) – Kneeling Alternating Left and Right
  9. Kettlebell #1 – Forearm Curls
  10. Kettlebell #2 – Single Arm Bottoms Up Press, Alternate Left & Right

Rest

Circuit # 2 – 2 Rounds

30 Seconds On / 30 Seconds Off

10 Stations

  1. Battlerope #1 (Light) – In and Outs
  2. Slam Ball – Overhead Slams
  3. AB Roller – Left to Right
  4. Sledgehammer/Tire – Overhead Center Chop
  5. Wrist/Forearm Roller – Underhand Rolls
  6. Battlerope #2 (Heavy) – Around The Worlds
  7. Dumbbells (15Lbs.) – Side Lateral Raises
  8. Landmines (35Lbs.) – Kneeling Alternating Left and Right
  9. Kettlebell #1 – Forearm Curls
  10. Kettlebell #2 – Arnold Press

Rest and load up my vehicle with all the equipment!

FIN

Met back with Bootcampers for COT

Thank you men for the opportunity to lead. As I take on new Site Q responsibilities at The Bunker in Belmont, my time at Pain Lab will come to a brief standstill. You all know I am super passionate about low/no impact, strength training workouts. That said I am excited for a new opportunity to see our region grow and be more diverse in our workout offerings. These types of workouts have so many benefits for everyone that attends one. Thank you to Rudolph for bringing this option to Gashouse. Thank you to all past and present Pain Lab/Bulldog/Diablo Sammich Site Q’s that keep the low/no impact workouts going and bringing in new faces. Thanks to all of the PAX that continue to post here to keep the numbers strong!

AYE!

1P2A

Merkins Derkins Werkins Oh My!

May 11, 2021 / / 0 Comments

It was Cinco de Mayo and my VQ at the legendary TRB thanks to a challenge by Sargento for all new Qs for the month of May.  I arrived early to look around a few minutes and get a feel for the AO.  A lighted track, school parking lot, some hills, lots of opportunities!  Saw one car I recognized (Sarge gettin a little EC) and despite a promise the night before to show NO Ball Joint or Westside!  PAX started arriving in cars and on foot from the nearby hood.  5:30, time to go to work!

The Warm Up:  Burpees, SSHs, Overhead Claps (hey Haze, these don’t involve jumping like SSHs!), Shoulder Rolls, & something else I can’t remember

The Thang:

  • Mosey to NHP Church / 11s around the half-circle drive w/ Merkins & Werkins w/ a single Derkin each pass on the stairs
  • Mosey to the parking lot for Dora 1 (Mike Tysons), 2 (Squats), 3 (LBCs)
  • Mosey back to the school for a few burpees
  • Mosey to the back of the school for a short round of hill climbs w/ American Hammers – bear crawl to the top – Dirty Hookups
  • Mosey back around to the front to finish

Pledge / Announcements / Prayer

Thanks for the chance to lead guys!

Matters of the heart

May 10, 2021 / / 0 Comments

It was a gloomy Wednesday morning at the Labyrinth with a crew of honorable PAX. Let us warm up!

SSH x 25 IC
MNC x 25 IC
Imperial Walker x 25 IC
Plank Jacks x 25 IC

Let’s Mosey! This is where matters of the heart were addressed. We were on the precipice of a life changing conversation about love and women and then we had run past two young and vivacious women of a mature age when Whoopee, being one of our cherished love doctors, blew our minds with a life altering challenge of the heart. Whoopee knew that the only way we could really fulfill our purpose in life (really just of the morning) was if YHC, the valiant leader of the morning, procured a kiss from one of the goddesses of the gloom. An inrush of emotion, panic, euphoria and the thrill of the chase all rushed in. Which prompted the next exercise at beginning of the path to the concession stand.

15 Big Boys OYO
25 Merkins OYO

Mosey to the concession stand and repeat. Lunge walk 3/4 around the concession stand then repeat again. Mosey to the parking lot, hang a left and turn mosey to the place of the first set. Upon arrival, opportunity knocks. Flying in on silent wings came the beauties of the morn. Whoopee encourages YHC to make my move, but alas, nervousness prevailed. YHC choked. Matters of the heart were left…. well, unresolved. Hopefully Oh well, let’s torture ourselves as punishment.

American Hammer x 25 ICh
LBC x 25 OYO
Mtn Climbers x 25 IC

Run to concession stand and do some lunge walks then repeat. Mosey down the path towards the road then turn left around the field towards the batting cages, but end up at the playground. Failed attempt at Strava art, but backtrack nonetheless.

Repeat exercises! Mosey to the playground! A little Murph training happened here. Baby Murph. 5 sets of 5 pull ups, 10 merkins and 15 squats. Good work. Leave the playground and do a little countdown workout as we work towards Pelicans.

25 of each OYO: Merkins, Squats, Plank Jacks.

Drop 5 reps of each until we get down to 5 reps at the entrance of Martha’s River. Mosey back for a little Mary!

TIME!

Announcements, prayer requests, namerama, prayer.

Good work, men! Mumblechatter was strong!

Stinky Bird OUT.

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