F3 Gastonia

Fitness, Fellowship, Faith

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Its Prime @ Folsom

February 8, 2021 / / 0 Comments

During the EC ruck, Broke and PizzaMan tried to take out the Q by pushing YHC over and causing a twisted ankle.  Injured, but not out,  YHC pushed through the remaining ruck portion of the event and here is what we did to get Def Leppard warmed up for his WWC race..

23 had joined YHC by the time 0630 arrived.  Amongst them an unfamiliar face.

A FNG! (seems to happen whenever YHC visits Folsom).

This one EH’d by Hacksaw…but Hacksaw isn’t here…. sounds like someone owes payment.

Since there was a FNG, YHC covered the core principles, not sure if anything else was covered, but its Folsom, surely someone would guide him.

WarmUp:

1 Burpee
3 Cotton Pickers IC
5 MNCs IC
7 Merkins IC
11 SSH IC
Mosey to the entrance to the parking lot.

Gametime:

Run 2 light poles, perform 11 LBCs
Nur 1 light pole, perform 1 Burpee
Continue in this pattern until you get to the front of the park.
(Not sure if its good or bad there is such a long distance between one set of poles)

We knock out The Pledge of Allegiance and then meander over to the parking lot.

13 Squats
17 American Hammers
19 CDDs
23 Seal Jacks (IC  thanks to Montross)
Run a lap around the parking lot.

Somewhere in here, the PAX have figured out what my prime workout means and start to have discussions on the next number and what is prime.

29 Calf Raises
31 Big Boys
37 Shoulder Taps
41 Plank Jacks
Run a lap around the parking lot.

43 Flutters (Single Count)
47 Air Presses
53 second Plank (thanks Mayor)
59 Merkins (thanks Sister Act)
Run a lap around the parking lot.

Mosey to Y, we were up to 61, with 20 something PAX, so that 3 Burpees each.

Mosey a bit further for 67.  YHC doesn’t remember what was done for this (maybe SSH?).

Mosey to last parking lot on left before the softball fields.

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.

Just like at The Goat, earlier in the week, we started with the most senior member of the PAX and worked our way toward youth.

We did not get through everyone before time was short and we headed back to the flag.

Def Leppard or maybe WireNut or maybe both called 22 for the Vets to finish us off.

Welcome to FNG, Pushrod (Chris Pasour).  Hope you continue to post.

Prayer Requests:

YHC did not record, nor recalls all the prayer requests, as there were many.  Luckily God knows them all both the ones we spoke of and the ones in our hearts.

YHC took us out.

Moleskin:

As I am not a resident of NOGA, I don’t regularly post Folsom/Sword/Prison Break/Crossroads.  But I tell you, its worth your time to venture North.  The men of NOGA are a good group of HIMs.  You should get to know them.  (Plus the Kitchen knows how to cook livermush!)

Until next time… (And write your backblasts)

SYITG

Watts Up Powering Down

BE READY!

February 8, 2021 / / 0 Comments

8 made it out for a time of fellowship in the word this morning! It was the first time I had the Q at the sword in probably a year so it felt good to be able to share the word with these guys this morning.

I took it to 1 Peter 3:15 and it says: But sanctify the Lord God in your hearts, and always be ready to give a defense to everyone who asks you a reason for the hope that is in you, with meekness and fear.

Let’s grow with the Lord and sow our hearts with Gods way and not our own! We need to know the word and be ready to answer to those that have questions about God and that may be lost and searching! At the same time we have to know the word to defend it and stand against the trials we face daily.

It says answer with meekness and fear meaning don’t be boastful or prideful in your response to those that are reaching out! Don’t think you have risen above Gods calling on your life. Be there for people and be humble in the process. You never know when your going to be on the other side of the fire!

Announcements

Extinction run this Saturday 9:00am Primal Brewery in Belmont

Prayer Request

SA and his family
Big Pappy

Stogies Dad

Sarlacc

Hacksaw

Westside grandmother

Thank you men for the opportunity to lead!

Round Up

How do you calculate a percentage?

February 7, 2021 / / 0 Comments

Said title was a topic of discussion during a 24-degree morning at the Goat. Someone mentioned that South Carolina issued a press release to explain how they calculate positive Covid rates. Being curious, YHC found the details here:
https://scdhec.gov/news-releases/dhec-announces-change-way-covid-19-percent-positive-calculated

Math lesson aside, the gloomy morning began with YHC and 11 PAX braving the cold for a thorough beatdown.  The Thang:

Warm up with seal jacks and Imperial walkers (15x each IC).

Mosey to Floyd and Blackies for “telephone pole suicides” up the hill (5 poles).  10x hand release merkins at the bottom; 10x big boy situps at successive telephone poles.  One additional wrinkle – one burpee when passing any telephone pole on the way up the hill. 

Mosey to the gazebo for the next sequence – one PAX names an exercise and runs a lap around the “square” (solo) while remaining PAX perform said exercise AMRAP. This is followed by everyone running a lap.  Tesla called plank jacks and took the first lap before YHC could claim the privilege.  Rinse and repeat with Flutter kicks, Hello Dollys, American Hammers, CDD’s, step-ups, and several other rounds with a brief interruption of 5 burpees for the passing train.  Time ran out just before Pillager had a turn to subject the rest of the PAX to his preferred method of torture.

Announcements: Extinction run 2/13; Q-source

Prayer requests:  Slack list

Thanks as always for the opportunity to lead!

Nutria

Your Usual?

February 7, 2021 / / 0 Comments

6 PAX fought the flux and posted in what many consider the worse type of conditions, cold and rainy. 5 of us were there and were discussing the route when SA came sliding in sideways. He then proceeded to take his time getting out of the car. Must’ve been touching up his make-up. Blart got tired of waiting and took off. I think he was really just trying to get away from PH’s grape smuggling pants(no shorts over those tights)! That being said he put some on before Q source? If it’s not ok then it’s not ok ever! Anyway I had my ruck sack on prepared to run SA’s pace but PM said he’d get the 6 so I headed out on a ruck. We all made it back on time where Big Pappy joined us to challenge me to a fight. I’m still not sure what his beef was this morning but he was ready to rumble! 3 more showed for Q source where we discussed preparedness. The main discussion was focused on what we need to be preparing for. What are the expected and unexpected things we will encounter and how do we prepare for them. Sargento will be glad to have a discussion with you about this topic and make sure you and your family are financially prepared for what may come(shameless plug for a buddy). Just let him know you heard about his services from this BB for a 10% off discount(I may or may not get $25 for every referral). As for the title of the BB, well you should’ve been there for that one.

Finishing Freight

February 5, 2021 / / 0 Comments

Six brave men showed to know this morning at the DOWNTOWN !

The last Tuesday of January I ended up at Midoriyama for a Freight beat down.

We ran suicide drills  for over 2/3’s of a very large parking lot (every line)  I heard we almost made it but ran out of time – no one wanted to take Freight up on staying for extra credit to complete.

Fast forward  to the following week on a rainy Friday morning to complete.

First the warm up – 10 SSH in cadence and 10 merkins in cadence

Mosey down South St to the parking deck.

LEVEL 1 – suicide drill (every line from  end to end)

10 count and mosey to level 2

LEVEL 2- route 66 merkins

10 count and mosey to level 3

LEVEL 3- repeat suicide drill

10 count and mosey to level 4

LEVEL 4 – repeat route 66 with mtn climbers – brawl crawl between lines

10 count and mosey to level 5

LEVEL 5 – repeat suicide drill

10 count and mosey to level 6

LEVEL 6 – repeat route 66 with squats

Complete but wait we have around 10 mins left

Mosey to the first level and since we have time we ran back up the stairs to the top and ran back down to the bottom again with 6 mins to spare.

With that amount of time we took the long way (main st down to N 321 route) back to the start for about 2 mins of LBC’s in cadence called by Slaw.

Note: We only got in 2.7 miles compared to Freights  3.32

Announcements: P200, Rooster, & Extinction run

Prayer request: Pax on IR and many others

Prayer

Pledge – Thank you JJ for reminding me.

Enjoyed it this morning and a honor to lead

EZ out!!

 

YEET!

February 4, 2021 / / 0 Comments

Simple & Sinister

Warmup – 3 cycles of the following: low squat with a long pause at the bottom where you wiggle around to open up the hips. Add in some curls while we are down, followed by 5 supine hip bridges, followed by halo’s 5 each way.

The Workout

Swings – 10 Swings – Perfect form. Use heavy bell if you have one. Rest 1 min between sets. 10 Sets total for 100 swings.

Turkish Getups – Do one rep on each side without a break. That’s one set. Do five sets total, resting 1 min in between each set. So a total of 10 getups (5 each side).

Tiger Squats – 10 reps. rest 1 min between sets. We got in 5 sets

COT

PR and Announcements

VooDoo took us out

1P2A

 

Run time

February 4, 2021 / / 0 Comments

There were 5 HIMs determined enough to post in the 23 degree cold this morning. As luck would have it, I had the Q so I had to be there. We hadn’t run the Sargento route in a couple months so that’s what we set out to do. I only got about 1.5 miles into the run before an ankle pain changed my plans and I headed back to start prematurely.  All other PAX were able to get in the run they wanted and everyone was accounted for. Success!

Prayer requests: Roscoe’s ankle, Mayor’s dad, JK2’s son

Announcements: Extinction run

2/4/2021 Diablo Sammich

February 4, 2021 / / 0 Comments

4 men mosied through the mean streets of Riverwood Plantation, stopping at every light post to do something that involved standing. The ground was a balmy 24 degrees and these old knees and me new Sherpa lined sweat pants could not afford to taste asphalt. Bringing my 13 year old son, War Eagle along for his 2nd consecutive Diablo post brought the median age down to a robust 47.5. We attacked the hill and each mailbox on the right with a vigor usually reserved for a Saturday line at Dynasty Buffet when the crab legs are in short supply. We rucked with a combo of squats, imperial walkers, Abe Vigodas, Moroccan Night Clubs, monkey humpers, Rocky Balboas and dips. We prayed it out and scrambled for work. Sledge-O-Matic, Hermie, War Eagle and Les Nessman.

It was Jacked Up

February 4, 2021 / / 0 Comments

12 PAX made it out to Folsom on one of the coldest mornings yet this year. The cold must have had an affect on the mental capacities of some of the PAX…Volt and Roundup forgot the bottom half of their pants, Sister Act and Slaw were engaged in a pre-workout hug fest and Montross, Huck, Sparky and Allen Tate all forgot to get out of the bed and post. Short disclaimer and time to get warmed up.

 

Modified Jacked Up

5 Burpee’s

40 SSH IC

5 Burpee’s

30 Seal Jacks IC
5 Burpee’s

20 Plank Jacks IC
5 Burpee’s

10 Little Gumby IC
5 Burpee’s

 

Mosey up to the bleachers at the arena for a modified Triple Nickel.

5 Squats on each bleacher going up, 5 Imperial Walkers on each bleacher coming down.

Repeat x5

 

Mosey down to the parking lots at the ball fields.

Route 66

One merkin at the first parking space, bear crawl to the next for 2 merkin’s….all the way to 11.

Rinse and repeat with crab walk and Big Boy’s.

 

Mosey up to the fork in the road and partner up for some Dora.

One partner does the work while the other runs the triangle.

100 CDD’s

200 American Hammers

300 Shoulder Taps

 

Back to the flag with time for some flutter kicks to finish it out.

 

COT/NMM

We talked a little about our spiritual growth and the need for daily prayer and devotion. Take the time to read the devotions and scripture that guys like Sarlaac, Sparky and Wichita post on our social media. This is part of their ministry and it benefits all of us.

 

Prayer Request

Praise for Mayor’s Dad coming home from hospital

Westside’s grandmother

Sister Act and Family

Big Pappy, Big Pappy’s mother, Big Pappy’s son

Stogie’s dad

 

Finished with the pledge and YHC prayed us out.

 

It’s was a pleasure as always.

I’m Broke

 

Part Deux

February 3, 2021 / / 0 Comments

As with most movie franchises, the sequel can ofttimes exceed expectations and be even better than the original …. The Empire Strikes Back, Aliens 2, Spider-Man 2, Road Warrior, Indians Jones …. well …. maybe NOT ALWAYS … although Last Crusade was markedly better than 2 and might even be better than 1 ….. sorry, I miss the movie theaters…. stale overpriced popcorn, sticky floors, drink cups the size of a mop bucket and flimsy as hell!

Today was a continuation of my theme of perfecting you vs you, your form …and myself.

Whoopee learned that he now has a young Padawan of Dirt, he is studying to be disruptive and doing quite well ( what say you, sensei?)

Pledge

Disclaimer recognizing that most present were not here last week and we will be concentrating on perfecting our collective forms …..and many today even added suggestions on how to engage additional muscles …. so I feel we were very successful.

Warmup was imperial squat walkers where we took time to count out for 10 I think ( mucho mumble …. random numbers …)
Next plank position ( keep butt down and look like a plank) someone felt I said board ..”. that’s what she said!” Called out I think someone said stiff then board ( not bored … well I guess could … drill …. uh never mind.
PLANK JACKS x 20 IC
Lastly ski abs x10 oyo

Mosey to front gates of Martha’s for 1 burpee
15 merkins
20 squats
10 big boys
10 WW2 ( Whoopee asked how well I knew Patton … told him he graduated year before me … painful memories of his taunts …God I’ve missed Whoopee!!)
There was a train in there and Dirt at some point felt that another train was coming through so we HAD to do another 5 ( THX Dirt!)
Mosey to work shed and continuation of forms adding a burpee and we also performed lbcs, flutters and crab crunchers
Mosey to concession area and changed pace since time was rapidly coming where Whoopee was to leave for work …
mostly abs this time : lbcs, flutters IC c 20 , Freddie Mercuries, crab crunchers and crunchy frogs then the 3 burpees , some questions about half trains ( different number sequencing here boys!)

plank jacks again and shoulder taps 

before Whoopee leaves tell all ( as someone had earlier asked about HW … I have not assigned any in some time … but challenged all present ( and now at home for the 2 1/2 readers …. I must be moving up in the world!! Yippee!) to take a moment today and kiss all your loved ones … especially the 2.0 s and make them see and understand you love them UNEQUIVOCALLY! … with boys you may need to kiss top of head … then all asked if we were to assemble at my house … and love on my son … later there was some discussion of loving coworkers in same way … HR was too be called in for clarification … so I leave that to your discretion and direction( modify as needed, right?)

later we moseyed to parking lot for 4 burpees some of prescribed exercises ( lowered numbers )

mosey again few feet and 5 ( not for any train) burpees would call for 5 merkins and I screwed the pooch and did 10 …oops…. with egg of face I call for remaining new numbers as we would continue to now lower all numbers even the burpees planning to only end with 1 , but time would expire just as we arrive back 

it was an honor to lead today and the weather , although colder than last night at Midoriyama there was no wind and thankfully I removed head gear which confused Whoopee early on who must’ve thought I was JJ with only the eyes exposed.   

prayers for world, men and women of red, blue and of green

also we should add JK2, and Stinky Bird

look for my next q as we will add to this and be challenged in new ways …. excitement builds ….

remember … all goods things come in threes …. a true trilogy awaits!

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