F3 Gastonia

Fitness, Fellowship, Faith

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Round and Round We Go!

February 10, 2021 / / 0 Comments

YHC was sitting in front of his computer (shocker, right?) pondering the contents of the weinke for this morning’s Labryinth.  While trolling through Twitter, happened upon the fact that 09-Feb-2021 was supposedly National Pizza Day (which has been verified, BTW).  YHC what better way to pay tribute than to create little pizzas (aka circles) and instead of  toppings like pepperoni or sausage or onions, we put the toppings like LBCs, Burpees, Merkins, etc. So…

8 HIMs were gathered when 0530 hit.  Among the group of regulars was the used to be regular, Gastone.  Glad to see him out.  Supposedly Gastone is now pregnant with twins…not sure how this all happened, but that is YHC heard….

No FNGs, so lets get started.

Warmup:

21 MNCs IC
2 Burpees
10 Merkins IC
Tesla style hip stretches.
Mosey to the top of the parking lot in Martha’s.

Main Event:

It was at this time, YHC informed everyone yesterday was  National Pizza Day and in tribute we were going to run circles and do exercises.  You should have  heard the enthusiasm (for pizza, not my suggestions).

Perform 10 of the exercise, Run the defined circle.
Perform 9 of the exercise, Run the defined circle.
….
Perform 1 of the exercise Run the defined circle.

Exercise #1: LBCs
Exercise #2: Squats
Exercise #3: Merkins
Exercise #4: SSHs

Each time a set was complete, we moved deeper into parking lot.  It looks like lots of little pizzas stacked on each other (In Strava) (Assuming your pizzas are ovals).

Someone at some point said something about the Pub being on Thursdays, but YHC was too out of breath to hear them.

Time was getting short and we were at the end of the parking lot, the last set was shortened to start with 5 and work down to 1 with the absolute crowd favorite of Burpees.

Once those were done, we worked our way back to the flag with everyone getting somewhere around a 5K in for the morning.

We caught the Pledge of Allegiance to finish out the time.

Observations

  • Everyone like Bellacino’s pizza.
  • Blaze has good pizza.
  • There is a great deal of nostalgia around the cardboard-esc pizza from days long ago in school.

Announcements:

  • Extinction Run
  • The Strides of March CSAUP

Prayer Requests were mentioned.

YHC took us out.

Thanks for the opportunity to lead.  If you missed today’s (or Monday’s), you can come get powered up on Friday at Downtown (EC @ 0500).

SYITG

Watts Up Powering Down.

Vern’s 5k

February 10, 2021 / / 0 Comments

You couldn’t have asked for better weather in February than what we had at the premier afternoon JV AO yesterday. There were a total of 14 PAX present, including an appearance by the infamous Ash Pond. Good to see you back out brother! After a disclaimer and warmup we got to work.

 

Modified VERN

This routine is supposed to include pull ups, but due to the amount of children on the playground and some certain PAX who are banned from close proximity to those underage, we had to modify. It went like this:

10 Hip Slappers IC

Run a lap around the lot (a little over 200 yds.)

20 Dips

Run a lap

25 Merkins

Run a lap

30 LBC’s

Run a lap

Repeat x5

This is a great you vs. you routine and the PAX were really pushing it.

 

The goal was to get in at least a 5k and at this point we were a little under 2.5 miles, so let’s mosey. We stopped along the way for some Big Boys, Squats, Pretzel Crunches, Mtn. Climbers, American Hammers and Jump Squats and ended up back at the flag with the goal reached.

 

COT/NMM

The Principle of Little and Much

Luke 16:10 – “Whoever can be trusted with very little can also be trusted with much, and whoever is dishonest with very little will also be dishonest with much.”

This teaching applies to all areas of our lives. God tests us with the little things that he gives us and the more faithful we are in doing them, the more blessings we will receive. Don’t get distracted from the importance of doing God’s will and never assume that anything from God is unimportant or trivial.

 

Announcements

Extinction Run – this Saturday at 9am from Primal Brewery in Belmont. See preblast for details and sign up.

Strides of March – relay run on March 6th and 6:30am. See preblast for details and sign up.

 

Prayer Request

SA daughter and family

Purple Haze neighbor with Covid

PAX on IR

 

YHC took us out.

 

The weather was awesome and so was the fellowship.  Ash Pond was back out after some time on the IR, Cougar and Pinky are making it out here more often and even SA made a rare afternoon appearance. We joke about Midoriyama being JV, but these guys get after it and if you’ve never been you should give it a try.

 

I’m Broke

PB Run

February 10, 2021 / / 0 Comments

10 out for a mosey this morning! Good job hammers let’s keep hammering.

 

Announcements

March 6 

Extinction run this Saturday @9:00 primal brewery 

Prayer

SA family

Broke test 

Purple Haze 

Preparation at Folsom

February 9, 2021 / / 0 Comments

We had 12 HIM’s  put in some work this beautiful morning at  Folsom.

Warm up

  •  5 Cherry Pickers

We have a lot to get done, so up to the tennis courts we go.

The Thang

We did suicides back and forth on the courts doing the following exercises:

Matthew 24:44, “Therefore you also must be ready, for the Son of Man is coming at an hour you do not expect.”

  • 44 LBC’S  (13 x 44 = 572 Total)

1 Corinthians 16:13, “Be watchful, stand firm in the faith, act like men, be strong.”

  • 13 Big Boys (13 x 13 =169 Total )

Luke 13:3, “No, I tell you; but unless you repent, you will all likewise perish.”

  • 3 Burpees (13 x 3 = 39 Total)

Proverbs 22:3, “The prudent sees danger and hides himself, but the simple go on and suffer for it.”

  • 22 Merkins (13 x 22 = 286 Total)

YHC planned for so much more but time ran out us.  During the COT, we spoke of being prepared. Preparing for our salvation, preparing for our future, preparing our children, and preparing for our legacy.  All 3 F’s were on full display this morning and it was an honor to be a part it.

Prayer Request

  • Friend of Beetle Baily
  • Stogie’s Family
  • Westside’s Family
  • Sister Act and Family
  • Wirenut and Family
  • Slaw
  • PAX on IR

Announcements

  • Extinction Run Belmont This Saturday
  • CSAUP in March

Big Pappy

Psalm 23:4, “Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me.”

 

The Strides of March – a Completely Stupid And Utterly Pointless event

February 9, 2021 / / 1 Comment

If you think the upcoming Extinction Run (still opportunity to register and participate this Saturday – see BOS’ pre-blast) is Completely Stupid And Utterly Pointless, well do I have yet another opportunity for YOU! This may be “stupider” (insert Forest Gump gif “Mama always said stupid is as stupid does”). Yeah the next opportunity for you to dip your big toe into the pond of dumb is Saturday, March 6th at 0630. So allow me to share with you the concept behind this inaugural event.

Some of you have participated in the 50 mile Relay where 4-man teams traveled in a 50 mile loop through all of our AO’s. That was pretty stupid, but well worth it. Well the Czar of Covid, at least the NC Chapter, has continued his decree of limited gatherings and other non-sense so I may have figured out a way to hold a similar relay fashioned event in smaller gatherings and avoid riding in each other’s vehicles. I give you the Double Relay: aka The Strides of March. I’m sure you’re quite intrigued, this double relay – how can it work? I’d say simple but I Q’ed the Convergence and herding you cats from the warm-up to the flag pole was tough. But here it goes:

A team of 8 will have 2 runners spread at 4 exchange zones (EZ): Runner A and Runner B. At 0630, All 4 “A” Runners will leave their EZ for an 3 mile run to the next destination. At the point in time the “A” Runner arrives, they tag in the “B” Runner to begin their 3 mile run. The “A’s” rest for the time until their “B” teammate arrives and tags them back in. Are you with me? Instead of driving and leapfrogging EZ’s as we do in most relays, you run all 4 legs and if you’re thinking this through – yes, you’re correct, you’ll run 12 miles in total, 4 5k’s – that is more than most will do in a lifetime. But think, you get a 20-30-ish minutes of recovery before your next run.

Some of you I know are sprinting to the front of the registration line. Others are doing math and beginning to doubt your ability. Recall – you’ve done Stupid things before – this would be the next on your bucket list. But ask yourself this: do you think Hacksaw wasn’t a bit scared to run 50 miles in 24 hours? Round Up, if he was the slightest bit scared, it never showed. But those two accomplished something they had never done. You can too. So I’ll offer this option – you can ruck or walk half of it (or all of it) if you’re not “a runner.” The sign up contains both options. You put your name on the list and we’ll get the logistics sorted out.

Key things to remember: Saturday, March 6th at 0630 – The Strides of March Double Relay – 8 man teams; Run 12 miles or Ruck/Walk 6 miles. Exchange Zone 1 is Lineberger Park; EZ 2 Snoballs; EZ 3 The Pub; EZ 4 Parkwood Baptist; Contact Short Sale if you have any questions (704-516-2193).

14 Him’s showed for PainLab. Only 13 returned with dignity.

February 8, 2021 / / 1 Comment

We began our PL all warmed up from Pockets 10 minute warmup, lol. It’s all good, some of us need it more than others. 

Met up around the Indian Eagle for some 50/10 sets. 50 seconds on /10 seconds rest

American Hammers, Reverse Merkins, Heels to Heaven, Reverse Crunches, Flutter Kicks, Baby Makers, Box Cutters, Burpees, CDD’s, lets mosey to the nature trail.

Crossed the bridge and set for the hill to bear crawl up to the top. Rudolph could hardly contain himself, he was so excited to get down on his hands and knees. We crawled to the top and regrouped at the benches. Its time to burn out the triceps with some dips. More bear crawls around the corner up and around the bathrooms. Next up, some Don Quijote’s and uh oh, Q pulls a muscle in his back. Yes, my DA must have had the wrong form 😒. From there I don’t remember. I’m still trippin that I hurt myself. I think we did some slow n low squats and mountain climbers. 

Next, we make our way backwards off the trail, up hill, in the snow, both ways. 

Returning to the circle to complete the mission. Q needed to take a break from the pain in my back so Voodoo stepped in to do some yoga stretching. Then Rudolph assisted with a few sets until I was able to take over and finish our circuit. Great showing by all men today. Everyone committed to return if El Toro will Q next Saturday.

Disclaimer: we will need to rename both FNG’s because we already have those names are taken 

OK, I’m a idiot. I repeat Clavin, I’m an idiot, lol.

2/5/21-Tequila Sunrise-I’m not Dirt, I’m MUD

February 8, 2021 / / 0 Comments

Warm Up

Seal Jacks IC x 25

Imperial Walkers IC x 20

Ski Jack IC x 15

 

Mosey to the corner of Park Drive and Ferrell Ave, while getting 50 Squats, 22 Merkins (at The American Legion Post) and 50 Flutter Kicks along the way.

Welcome to the Half Pipe.   Do 5 Jump Squats at one end, 5 Burpees in the dip (both ways) and 5 Diamond Merkins at the other end.  Rinse and repeat x3.  The last round we increased the count to 10 on the Squats and Diamond Merkins.

Mosey back to the tennis courts while getting in 50 flutter Kicks along the way.  Here is where I earned the name MUD.   As you know, it rained overnight and we even had some light rain while at the half pipe.  There was plenty of standing water on the tennis courts for us to soak up while doing Suicide LBC’s and Hello Dolly’s.  We did a total of 80 Hello Dolly’s and 160 LBC’s while running back and forth between the tennis courts.  There was plenty of mumble chatter, as we all got soaked and cold.  Everyone was glad that time was running out as I wanted to get in some hand release Merkins for the last round but I felt that we didn’t have ample time to complete the round.  Maybe we’ll get them in the next time gentlemen.  We did 50 more Squats while we headed back to the awning by the school to finish out with reverse grip (fingers down) inclined Merkins x 20, Dips x 20 and LBC’s for the final 30 seconds.

Time

 

Remember the Extinction Run on Saturday 2/13/21 at 9:00am at Primal Brewery.  See BOS and the pre-blast for details.

 

Prayer Requests:

Praise for Tesla’s son work landed a job in Raleigh

Double Troubles family

Tick Tock and family

 

It was great to lead these fine men on a cold and wet morning in Belmont.

Hungover? Nope food coma.

February 8, 2021 / / 0 Comments

Day after the Super Bowl we were feeling all the appetizers consumed but we pressed on. I thought about my second Q for about 3 weeks since my VQ and came up with the idea to stick together for most of the workout. At the Fighting Yank this past Saturday we talked about teams at Q Source and it fit perfectly. No FNG’s, I am not a professional so modify as needed I know I will. This is how it went.

Warmup: Toy Soldiers 15 IC, Overhead Press 15 IC, Imperial Walkers 15 IC

Pledge of allegiance

The Thang: 20 Seal Jacks IC, 20 Oblique Crunches each side IC, 20 Squats IC, 20 Goofballs IC, 20 Hand Release Merkins OYO. Run a lap around the parking lot

Rinse and repeat. Sets of 15, 10 & 5.

Plenty of time left so we worked our way back up to 20 reps.

Enough time left for some Mary: 10 burpees OYO, 20 American Hammers OYO, 30 Peter Parker’s OYO, 30 Flutters OYO, 10 Crunchy Frogs OYO, 10 Monkey Humpers OYO.

Announcements: 2-13-21 extinction run, sign up on the Pre Blast from BOS.

Prayer Request: PAX on IR, Rebar and Family, Gold Digger and family.

Yours truly took us out.

Thanks again for your for the opportunity to lead.

Gavel

Square SandLot

February 8, 2021 / / 0 Comments

Between a gender reveal for my niece (its a boy by the way) and some sporting event last night, YHC didn’t really have a bunch of time to develop a weinke.  Throw on top, EC starting a 0500, YHC decided the recently developed “prime” workout could be modified to bring some work to the SandLot.  Luckily only one member of the PAX was at Folsom and showed in the gloom for SandLot.  Sorry Flintstone!

EZ Rider announced the arrival of 0530.  8 including YHC were in attendance.  None were FNGs, so only a token disclaimer was mentioned.  But there was an almost Kotter – Stinky Bird !

We knocked out The Pledge of Allegiance before moving on to a WarmUp.

WarmUp:

2 Burpees
4 Cotton Pickers IC
10 MNCs IC (Was supposed to be 8)
12  Merkins IC (Was supposed to be 16)
Intended to do another exercise, but had so screwed-up the pattern, YHC just moved on.
Mosey around the corner to the intersection of Neal Hawkins and Riverwood Pkwy.

Main Event:

Mosey to 1st pole, perform 11 Merkins, Karaoke back beginning
Mosey to 2nd pole, perform 11 Merkins, Karaoke back to 1st pole
Continue until entrance to park.
Since there was limited room on this route, the burpees that were to be included after the Karaoke were all gathered up and completed at the entrance (5).

From here we continued on down the sidewalk.  YHC is sure the PAX thought the maintenance shack was the next destination.  But they would be wrong.  We moseyed until the sidewalk ran out and then went some more.  All the way to Riverwood Worship Center.  By all accounts (and research), this was a first time visit.  (Probably because of the lack of sidewalk to get there).

16 Squats
25 American Hammers
36 CDDs
49 Seal Jacks
Run the perimeter of the pavement.

Upon the return, Defib had picked up on the pattern and noted that squares get bigger than primes real quick.  Thus a little modifications were in order…

16 Calf Raises
25 Big Boys
36 Shoulder Taps (IC or 36 Taps for Each Shoulder)
49 Plank Jacks
Run the perimeter of the pavement. (Include the other parking lot)

But now its time to continue the squares…

49 Flutters IC
64 Air Presses
81 LBCs
100 Burpees (There are 8 Pax, so that 12.5 each)
Run the perimeter of the pavement. (Include the other parking lot)

One PAX names an exercise and runs a lap (show to know what the lap entailed) while remaining PAX perform said exercise AMRAP. This is followed by everyone running a lap.

Unlike at The Goat or Folsom, we started with the youngest in attendance and worked toward the elders of the group.  We made through all the non-respects before it was time to head back to the flag.

Announcements:

Extinction Run this Saturday @ Primal 0900.

Prayer Requests:

Nutria friend  – Victim of Hit & Run.
Stinky Bird – M is pregnant with #3!
Slack Prayer List

YHC took us out.

 

Sorry for the repeat on the beatdown and the backblast.  The two remaining Q’s I have this week will not be a repeats…

 

Watts Up Powering Down.

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