F3 Gastonia

Fitness, Fellowship, Faith

Page 439 of 917

i’m back

April 30, 2021 / / 0 Comments

Another day at Diablo. It’s been awhile since I’ve been to Diablo. This week Sledge reached out and I just could not say no. Woody strolls in compliments of Flintstone. We reminisced about the GoRuck event we did a few years ago with Boudin and Freight-good times and great memories.

We started with a quick disclaimer and then the pledge. Before moving, I wanted to get some warm up stuff in first. We used our rucks and did sets of chest press, upright rows, bent rows, squats, and flutter kicks while chest pressing on our six then took off for a bank tour….

We rucked down Union Road towards Waffle House and stopped at a few banks along the way. We also stopped at some places that were not banks….”Hey, this isn’t a bank” was heard multiple times but we pressed on. At each stop we did some exercises with the rucks. Eventually we reached a point where we were going to stop, do some exercises, and then turn around, but unfortunately a pack of wild rabid wolves chased us off. They came running up to us growling and barking. There was gnashing of teeth everywhere. They got so close I could almost smell their breath. Most of them had blood on their faces, likely from a fresh kill earlier in the night. There must have been 30 or 40 full grown wolves all around us. I think they would have carried Wide Right off but thankfully we moved on before they got to him.

We headed back and did more exercises along the way and unfortunately I got us back about 3 minutes late. We finished with a COT and were thankful to be alive.

During the COT, I mentioned that (insert Jocko voice) BACK IN THE DAY when guys like CSPAN would Q for us here in GasHouse, he would work us hard for a bit then while we recovered he would spend a minute or 2 teaching us something that he learned that week or maybe something about F3. I don’t remember many specifics, but I do remember feeling like I got better each time, not only physically but better as a person. It was usually something I would think about that day then sort of chew on it during the week and try to apply it as  much as I could to my life especially that week. One topic I remember is the concept of ACCELERATION. I brought this up during the COT. I know AOs like Diablo and Pain Lab are multi-purpose workouts (aren’t they all???)-some guys go because they enjoy rucking or weights and others go because they hate running and don’t feel up to boot camps (yet). It doesn’t matter which AO you go to though. What matters is this: ARE YOU IMPROVING? ARE YOU ACCELERATING? I don’t care whether you have 2 pounds or 200 pounds in your ruck. But you should care. You should care if you had 2 pounds 6 months ago and you are still carrying 2 pounds now. Are you walking the same distance at the same. exact. pace. every. single. Thursday? This pandemic stuff has kicked my butt and I don’t think I realized the extent until this week. I’ve been exercising……some. But I have not been posting which means I have not been around most of y’all. And because of that, I’ve not been doing other things that kept me accelerating like I was. I slacked off on my reading. I have been eating way to many cookies at work (dang, they are good). I’ve been sleeping in or spending too much time at work instead of paying attention to my concentrica. Well, that shit stops now. I’m back on track and will again be a pain in the butt the GasHouse pax for the foreseeable future. Thanks to Sledge, ? Easy Rider, and Wichita for letting me Q a few in a row to get me re-focused. Like we all know, life is too short. I enjoy this F3 stuff and it makes be a better person.

See you soon-Whoopee

This was not part of the plan…

April 29, 2021 / / 0 Comments

The week started out innocently enough as the almost-full moon rose over the Sandlot.  After a short disclaimer, the beatdown began with a warm-up:

Seal Jacks (15xIC), Toy Soldiers (10xIC), Imperial Walkers (15xIC), Burpees* (5x OYO) and Pledge.
*Easy Rider grumbled about the warm-up burpees but ironically would call for 10x OYO of the same during a round of Mary…

Roscoe arrived conveniently (not fashionably) late for a mosey to the doctor’s office parking lot where YHC directed the 8 PAX through a “4 Corners Escalator”

  • Lunge-walk between corners
  • 5 hand-release merkins at corner 1
  • 10 big-boy sit-ups at corner 2 (plus all above)
  • 15 Apolo Ohno’s at corner 3* (plus all above)
  • 20 merkins at corner 4 (plus all above)
    * Apolo Ohno’s at first were incorrectly called as Bonnie Blairs.  Fortunately, the speed-skating aficionados among the PAX set the Q straight.

The  “4 Corners Escalator” continued in the Food Lion parking lot after taking the unconventional route of scaling the 5-foot concrete wall behind the doctor’s office.  That was not part of the plan…  Keeping the original 4 exercises, the beatdown continued with:

  • 25 flutter kicks at corner 1 (plus all above) and Karaoke down entire row of parking spaces to next corner
  • 30 plank jacks at corner 2 (plus all above) and bear crawl across one row of parking spaces to next corner
  • 35 squats at corner 3 (plus all above) and Karaoke down entire row of parking spaces to next corner
  • 40 shoulder taps (each) at corner 4 (plus all above) and bear crawl across one row of parking spaces

YHC expected the Escalator to take more time, but the PAX were energized and pushed the rock quite a distance.  Not part of the plan, but OK, time to let ’em beat themselves up, so mosey back to the flag (pausing for 5 more burpees on the way) for some “Mary.”  After 2+ rounds that included gems like Windshield Wipers, Michael Phelps, and Ball Joint’s (patent-pending) “French Fries,” time was finally up.

Announcements:  New Belmont Pain Lab-style AO opening soon; Amoeba Ruck 5/22; Bring tissues and wipes to Freight or Broke.

Prayers:  Praise for Dirt and Watts Up starting new jobs; prayers for PAX still looking.  Turtle Man.  GSM family.  Law enforcement.

Final note:  Along with the praise for Dirt and Watts Up, as reliable Sandlot regulars, they were conspicuously absent this morning .  Congratulations, gentlemen, and know that you were missed.

  • Nutria

Missed it by that much

April 29, 2021 / / 0 Comments

Arrive with 4 minutes and there’s only 2 other pax …. Well maybe it’s the temps or the closeness to summer ….. but wait headlights and more headlights …. What’s up!!! Suddenly with one minute to go Broke is counting and I do as well only to come up with 15!!
Pledge and announce the run is to Snoballs and back …. I even utilize the wise words of JJ to “ Go half as far as you wish and return!” Although for me …. It’s the Full Monty …. I dont announce but I intend to complete the trek to Snoballs ( whether it’s to try and find the elusive Whoopee sized Diablo ( or perhaps it will surface on one of the eleven upcoming dates for his Q as he can’t remember his birth date and just chose random numbers !) but I DO plan on reaching that first goal and the second goal is to do this in under 45 minutes.

Did
He
Do
It
?
Well, check out the title …. Even though I reset timer on phone upon reaching Snoballs and took a 4 second break ( which may be what cost me) my time on the return trip was 1 minute less !! I would finish at 6:16 and 10 seconds …. My goal was a return to preCovid when Tool Time came over to Q and his being there helped influence me to finish 9 seconds before 45minutes !!

this addition is to let those who’ve asked about the splits : 

trip down to Snoballs was 23:43 and return was 22:07


Today was an amazing run nevertheless as there were so many present and I thought back to when Monk posted alone and was wondering whether The Pub could make payroll ( and continue ?) look at us NOW!!
Several pax reached out to me night before and I’m so pleased to say they all posted …. This is a very good route but I believe the calls were influenced some by my route choice!
Roscoe praised all who either gave monies and or time to support GSM
Praises were also deservedly given to Roscoe for putting together
Prayers for law enforcement of Watauga county ( Boone area) and indeed ALL law enforcement
GSM and families affected and Dr Lesslie family
Turtleman
Broke prayed us out
Announcements were for bringing items for Freights project ( wipes) and new items to come In days
Buffalo Wild Wings ( already past) noon today

If you’re a parent AND you love your kids…

April 29, 2021 / / 0 Comments

Today was maybe the best guest Q in the history of Prison Break. Here’s what happened…

Prior to the run we discussed what to do when you’re confronted with a Sunday driving pedophile on the Dallas-Stanley Highway. When it was time, while YHC was giving a disclaimer to the FNG, Broke, Leppard and Barrel Racer tried to act like they didn’t care about that and left everybody to get a jump start on the run. True leadership right there!

To mark this momentous guest Q occasion we moseyed around the usual course, with YHC trying to avoid tripping over the camouflaged speed bumps. Those things were tricky!

Everyone was present and accounted for at the end.

Announcements – Ruck stuff coming up, Roundup doing another 50 miler on Labor Day

Prayers – SA & family, Big Pappy & family, Turtleman, GSM family, Roundup’s friend AJ

YHC took us out.

Bulldog Beatdown for the Books

April 29, 2021 / / 0 Comments

It’s taken several days to jot this backblast down as my arms are just now regaining feeling.  The Derkin, Dips, Mike Tyson combo supplied me with noodle arms for 2 days. Not to mention 2 few minutes of recovery.  Great work by the PAX, tough workout, brought their A-game. Here we go!

Pledge

Warmup:
SSH 20
Imperial Walker 15

20 – Derkins
20 – Dips
20 – Mike Tyson

15 – Derkins
15 – Dips
15 – Mike Tyson

5 Burpies

10 – Derkins
10 – Dips
10 – Mike Tyson

5 Burpies

20 – Squats
20 – Monkey Humpers
30 – Calf Raises
3 Rounds

5 Burpies

20 – Squat, Curl, Press (w/ Kettlebell)
20 – Bend Rows (w/ Kettlebell)
20 – Tricep Extensions (w/ Kettlebell)
3 Rounds

20 – Mountain Climbers
20 – LBCs
20 – Michael Phelps
3 Rounds

45 Seconds on, 10 second rest
Merkins
Squats
Curls
3 Rounds

20 – Dying Cockroach IC
VUps for 1 minute, or American Hammers

Announcements: May 15 at Yank: Family Games, Amoeba Ruck, May 22
COT: GSM, PAX on IR, Breaker Breaker, Sledge, Turtleman

The PT Test NOT

April 28, 2021 / / 0 Comments

YHC offered to Q The Yank on PT Test Saturday for those pax that did not want 250 reps of the same thing over and over and over and…

After a standard warm-up of SSHs, toy soldiers, Don Qs and burpees, the HIMs grabbed a couple of coupons out of The Chariot and moseyed to the pit.

The workout went something like this:

11s with wall sit presses at one end and jump squat presses at the other. Oh, and a pavee (not a blockee or brickee) each time crossing the mid-point.

After a 1-2 count off, a 2 team Dora was called.  Team 1 ran the outside of the pit while Team 2 performed an exercise (merkins, wall sit punches, MNCs, LBCs, and squats with arms held high), with a flap jack after each exercise. Everything was done with the coupons. YHC likes to hear mumble chatter, and a non-counting block o’ reps greatly aided in that endeavor.

With plenty of time to spare, suicides were in order using extra coupons to mark the turn around. Start with 5 hip slappers, run to the first coupon and do one pavee, run back. Do 5 dirty hook ups, run to the second coupon and do two pavees, and so on. 5 big bois, and 5 diamonds finished up round 1. Round 2 was in reverse, beginning with 10 diamonds, running to coupon 4 and do 4 pavees, and suicide back down.

A quick mosey back to The Chariot to drop off the coupons, and YHC asked Dirt for a full set of Dirty Calves at the stairs. Mumble chatter was high! Just enough time for some Mary and time was called.

Announcements: Young Life Golf Tournament May 10, Grow Ruck event in Charlotte in August, Free to Bleed 4/29 at Noble Smoke, Free to Bleed at Park Street Church in June

Prayer Requests: Praise for Dirt and his new job, CPAP and other pax looking, Gavel to stay motivated, Stephanie Macmahan, Turtle Man, and Sprinkler’s surgery.

Tiger took us out.

It was an honor to lead -Orangeman

Welcome to Planet Fitness

April 28, 2021 / / 0 Comments

7 showed for a gloomy boot camp on a Wednesday morning.

The Thang:

Pledge

30 SSH while we waited on Hushpuppy arrive from his car.

Mosey to wall beside Planet Fitness.

Wall Sit, then Wall sit with hands above head. Then March in cadence to 30.

30 Monkey Humpers

Lunge walk about 30 Yards. 20 Yards to the right then left. Then backwards back to the wall.

20 Jane Fonda’s. Plank with belly facing up and thrust hips up and down to a 3 count.

50 Squats.

Then back to the wall. Rinse and repeat with a few changes along the way. The Squats went down by 10 each of the 4 sets. We added Pickle pounders after the Jane Fonda’s. We also changed from Lunges to Karaoke, then to running.

In the mix of all of that we added a variety of calf raises to further the leg workout but focusing on the lower leg.

Mosey our way back to the wall at the bank.

20 Incline Merkins, 20 Dips, and 20 CDD’s. Rinse and Repeat.

Mosey to start with 10 seconds to spare. (Hushpuppy, questioned or challenged that I might not make it back in time.

But we did.

The Moleskin:

Great group this morning. We had some Mumble Chatter or really it was more of Clavin adding sound effects to some of the workout.  But, he seemed confident that his wife would approve of the workout and might increase stamina or something he mentioned.

Also, Stinky Bird killed a turkey or at least that is what he tells us. He pounded his chest while saying this as if it was a giant Moose or a lion. But, good job Stinky Bird. Whoopee would be proud.

Prayers

Gastone Out!

 

Getting Beat in the Heat

April 27, 2021 / / 0 Comments

It was a beautiful sunny afternoon across F3 Gastonia. You could feel a touch of that summer humidity in the air…just enough to know posting at Midoriyama was gonna be tough. That being said, my weinke from this past Saturday at Folsom proved to be a tough workout so I recycled with a few small modifications.

Quick warmup – SSH, Toy Soldiers, and Merkins – all 10 in cadence.

Mosey to the small soccer field and partner up for..

BOMBS
50 Burpees
100 Overhead Claps
150 Merkins
200 Big Boys
250 Squats

Mosey back to the start-area for some counting. We might as well do some exercises while we count.

25 LBCs in cadence
20 Mountian Climbers in cadence
15 Lunges (count 1 leg only
10 Hip Slappers in cadence
10 Dirty Hookups in cadence
Repeat for 3 sets

As expected, the hip slappers and dirty hookups were fan favorites.

We had 2 minutes left so Achy Breaky called 20 American Hammers in cadence and Broke called 20 flutter kicks in cadence. TIME!

Prayer requests – SA, Big Pappy, Turtleman, Cougar’s grandma, Gumby’s mom, Crawdad, and the GSM family. YHC took us out in prayer.

2nd F lunch Thursday at noon at Buffalo Wild Wings. You can bring kleenex and hand wipes to Freight

Ab Storm

April 27, 2021 / / 0 Comments

14 Him’s showed for The Storm

Warm up: SSH, Merkins, Burpees, & Flutter kicks

Mosey (nurr)to the round about and plank for the 6

Mosey around the back side of the school to the bus area

1st line of parking spaces (14 to be exact) for suicide burpees (burpee at the first line to begin and run to each line for a burpee and back – rinse and repeat until complet)

Mosey to the next line of parking spaces for route 66 – merkins

Mosey on around the school to the parking lot -football field side and partner up for some Dora: partner 1 called exercise while partner 2 runs around the parking lot

LBC x 200

Flutter kicks x 400

Shoulder taps x 300

Mosey back to the flag for some merry:  6 minutes of different ab work.

Time!

Announcements and many prayer request

Prayer

Pledge

EZ out!

 

« Older posts Newer posts »

Past Workouts

August 2025
M T W T F S S
 123
45678910
11121314151617
18192021222324
25262728293031

© 2025 F3 Gastonia

Theme by Anders Noren — Up ↑