F3 Gastonia

Fitness, Fellowship, Faith

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Folsom 1/23

February 3, 2021 / / 0 Comments

16 men at Folsom this morning.

Warm-Up:

Grass pickers, Hillbillies

The Thang:

Mosey up the road towards the flag,  Stopping at each light pole on the way and perform:

5 Hand Release Burpee

10 HR Merkins

15 American Hammers

Pledge at the flag

Short mosey to the parking lot beside the flag.  Exercise called here  is Dirty 11’s!  Start on one side of parking lot with 10 Mike Tyson’s, run to middle for 1 Burpee, then continue to other side for 1 Imperial Walker Squat, then back to other side stopping for 1 Burpee in the middle. Then repeat but with 9 Mike Tyson’s, 1 Burpee, 2 IW Squat, 1 Burpee.  Continue until you finish with 1 Mike Tyson, 1 Burpee, 10 IW Squats, 1 Burpee.

Mosey from here to the concrete bleachers at the horse track.  Go to the bottom step for the next exercise:

3 Rounds

10 Dips (ic)

10 Derkins (ic)

10 Step Ups (ic)

Mosey back to main road and head back towards tennis courts.  Again we stopped at each light pole on the way down and performed:

5 Burpees

10 Merkins

15 American Hammers

Then head to the tennis courts.  Next exercise is the 4 corner Escalator. First corner 10 Big Boy. 2nd corner do 10 Big Boys, 20 Plank Jacks. 3rd corner do 10 Big Boys, 20 Plank Jacks, 30 Mountain Climbers.  4th corner do 10 Big Boys, 20 Plank Jacks, 30 Mountain Climbers, 40 SSH.

With a little time to spare, we lined up on the line at the first tennis court facing the length of all the courts.  Exercise called her is some Burpee Suicides.  Run length of one court and back for 1 Burpee.  Run 2 courts and back for 2 Burpees. 3 courts and back for 3 Burpees. Continue to last court and back for 6 Burpees.  Time was almost up so we weren’t able to go back down.  Head to COT. Time!!

 

Announcements

Prayer Request

Nameorama

 

It was an honor to lead the workout today men.  Been trying to work my way back from knee surgery, and it’s slow going.  Awesome to be out with everyone, and to lead a workout again.  Thanks for the push!

 

SA

Imagine if you will

February 3, 2021 / / 0 Comments

It was a cold 30 degrees but finally dry.  Stars were by in large out.  After we got to moving around it did get much warmer and ended up making for a nice morning and as always a great way to start the day.

Here’s how it went.

5:30 am

20 SSH Double Count

20 merkins Single Count

20 SSH Double Count

The Thang:

Mosey down around the corner to the little ill for some 11’s

11’s were:

1 Bobby Hurleys top of hill

10 Merkins Bottom

The transition from on place to the other can be your pick; bear craws, karaoke, nur, lunge walk, ect.  Just keep switching it up.

Y’all know how this goes

Mosey to back of school for something else

Something else went as follows:

10 LBC’s

Mosey around an imaginary loop

9 LBC’s

Mosey around imaginary loop

ect until finished

To fence for calf work:

20 DC IC Toes straight

20 DC IC Toes out

20 DC IC Toes in

Mosey back to small hill for more

More went:

20 Squats

20 Monkey Humpers

20 Mountain Climbers

20 Merkins

20 Heels to Heaven

20 Flutters

Mosey to end of parking lot and back

Repeat above sequence

x 15

x 10

x 5

Mosey to rear of Watts Up’s truck for the Pledge (flag on back of Watts Up’s truck)

Time

Announcements:

Alta Primal Brewery Extinction Run Feb 13

Rooster in March

Prayer:

Country

Leadership

Covid

People with addictions

Great group as we all have come to expect but never take for granted.  Was an excellent way to start the day.  Everyone worked hard and had a good time in the process.

Until next time.

AYE!!!!!!!!!!!!!!!!!!!!!!!!

Timeframe

Spiderman on Q next week

 

TRB – 2/03/21

February 3, 2021 / / 0 Comments

YHC finally made it TRB for a Q, hope I didn’t disappoint.  5:30, let’s get going.  Short disclaimer, SSH, Toy soldiers, grass pickers 15x.  Pledge .

Mosey to track.  Simplicity for today.  10 burpees, run half way around track, 1 burpee.  Back to start for 9, halfway for 2.  You get the idea.  110 burpees total and 2 miles.  Mosey to front of school.

Partner up.  One Pax runs to end of car lane, other Pax performs called exercise, flap jack.  Exercises were suspension planks, LBC, flutter kicks, protractor, American hammers.   Time.

Moleskin: YHC spoke quick word on negativity – words, actions, influences – and its power in our lives.  If there is something in life that you need to stop, then do it.  Today.  Now,  Reach out to your brothers.  Everybody has struggles, don’t go through it alone.

Announcements – Extinction run at Primal Brewery 2/13 be sure to sign up, M’s and 2.0s welcome.

Prayer requests: Tesla son job interview, Rebar and family, Nutria friend Pat, Double Trouble family

YHC took us out.

Always an honor

Tiger

Cool fellowship

February 3, 2021 / / 0 Comments

We got out and got after it this morning at prison break. We all had someone to run, Euclid with it seemed like.

The lord was moving in Prison break today and I’m thankful for that! He is always moving wether we are about to face a storm, we’re in the storm or we are coming out of it. Our God is always moving to help us! We should continue to seek the lord no matter the situation.

Im thankful for the opportunity to be the site Q over this AO and I’m thankful the lord continues to bless me through it.

Announcements

Extinction run next Saturday 9:00 start sign up 

Prayer request 

Westside grandma 

SA family 

Mayor dad

Blarts M 

Thank you guys

 

Round Up

Welcome to Groundhog Day at the Storm. Welcome to Groundhog Day at the Storm.

February 2, 2021 / / 1 Comment

Welcome to Groundhog Day at the Storm. Any FNG’s?  (No.)
I’m not an expert, so anything I say is just a suggestion. Modify as needed. The first exercise is the side-straddle hop. Ready position, Move. In cadence, Exercise! (IC x 22)

Today’s workout will be a series of Four Corners exercises. The four corners are marked by the orange cones around the parking lot. At each corner we’ll do 22 reps of the exercise written next to the cone. The sheets at each of the cones will also tell you how to move to the next corner. To keep track of how many circuits we’ve completed, the first PAX back here after all 4 corners will take one Groundhog out of this box, place it in the next chalk circle, and Plank for the Six. We’ll move to the next round together.

Let’s mosey this way to the first cone.

1. 22 Flutter kicks – count one leg (Bear crawl to next cone)
2. 22 Bobby Hurleys (Karaoke to next cone)
3. 22 Shoulder Taps – each shoulder (Lunge walk to next cone)
4. 22 Merkins

Funny thang, after the first round it seems like we started all over, like YHC and the 11 PAX were stuck in a time warp, and must’ve repeated the same first round 6 or 7 times (the stuffed groundhog somehow mysteriously jumped back in the box every time – maybe he saw his shadow?) before a train rolled through and broke the twisted cycle. After the obligatory 5 burpees plus 15 seconds of LBC’s YHC ended the madness with the pledge.

Announcements:
– Sign up for Extinction Run 2/13
– Rooster run in Rock Hill
– Dirt will be somewhere tomorrow for EC

Prayers:
– Double Trouble
– Rebar
– YHC’s friend Pat with cancer
– Prayer list on Slack

Thanks for the privilege to lead.

Nutria

VQ Redux

February 2, 2021 / / 0 Comments

It’s groundhog day or the second day of the second month or 2/2. I think 22 is a good theme.

Cold and breezy. Little sun still up. Everybody’s sitting in cars trying to stay warm.

PAX start making their way to the circle. Nice crowd for a Tuesday evening.

Rumors were swirling about a certain Q’s weak sauce wimpy workout earlier today.

530 pm. Time to clock in.
All home folks, no disclaimer. Everything is a suggestion and don’t care if you do them or not. You vs you. No form police present.

Warm up
1 burpee. All in cadence 22 SSH, 1 burpee, 22 grass pickers, 1 burpee, 22 MNC, 1 burpee, 22 LBFC’s.

 

The Thang.

Let’s get out of the wind.

Mosey to hill behind ball field.
1 burpee.

Much mumble chatter about the slippery steepness and length of the hill.

Seven elevens. Run down hill, 11 squats at bottom of hill, bear crawl up, 11 calf raises, run back down, 11 more squats, rinse and repeat seven times.

Not as breezy down here by the trees.

1 burpee. Run to turd shack.
1 burpee. 22 CDDs in cadence.
1 burpee. 22 mountain climbers in cadence.
1 burpee. 22 LBCs in cadence.
1 burpee. 22 hip slappers single count.
1 burpee. 22 monkey humpers in cadence.
1 burpee. 22 flutters in cadence.
1 burpee. 22 shoulder taps single count.
1 burpee. 22 Freddie Mercury’s in cadence.
1 burpee. 22 merkins in cadence.
1 burpee. 22 wall sit air presses in cadence.
1 burpee. 22 SSH in cadence.
1 burpee. 22 dips in cadence.

Let’s go back to the hill.
1 burpee. Rinse and repeat the Seven elevens.

1 burpee.

Fellowship mosey back to the flag so kindly supplied by Clavin.

1 burpee.

Pledge.

Words of wisdom.
Read the 23rd Psalm.
We’ve heard, read or said it hundreds of times.

Read it slowly phrase by phrase.

Genuflect on the phrase.
What does this mean?
What does that mean?

Remembering my VQ four years ago. Freight, Def Leppard, Slaw,and Pockets attended and were here tonight. Billy Madison, Edison, Swimmer and Chum weren’t.

Prayer requests: Mayor’s dad, Vanilla Ice’s parents, Tater Hole’s son, Blart’s M, Sister Act, others.

Def Leppard took us out.

I do believe that asses were kicked. Hard. YHC’s anyway.

Thanks for showing up to my Q guys,

Oompa Loompa.

Who said it was the women’s soccer team?

February 1, 2021 / / 0 Comments

12 @ The Sandlot for some brick work and YHC’s first stab at using a timer to time things.  Learned a lot along the way.

Chatter before 5:30 was on the length of Short Sale’s… backblast, and the ever growing legend of what Linus said Saturday.  Guess you had to be there.

The Thang:

  • 15 x Goofballs x (IC)
  • 15 x Seal Jacks (IC)

To the Footmobile for bricks, which were a chilly 0 degrees Kelvin and managed to suck out what little warmth was in our hands.  Then, to the park, bricks in hand.  Stop at the gate for

  • 10 x Merkins w/bricks (IC)

Then, mosey down to the end of the parking lot by the bathrooms for the Main Event.

We circled up for 1 minute each of the following 4 exercises:

  • Standing Shoulder Taps (AMRAP)
  • Skullcrushers w/6 inches (AMRAP)
  • Chest Flys (AMRAP)
  • Lunges w/Overhead Press (AMRAP)

Then ran a short lap around the parking spots before repeating the exercises for a total of 4 rounds.

Here’s what we learned:

  • If you use a timer, it’s best to bring music
  • The size of a nutria is up for debate.  Opinions ranged from rodent to groundhog to small pig.
  • There may or may not be a topless soccer team of an undisclosed gender playing in Macon, GA.
  • The “good ‘ol days” of F3 Gastonia weren’t so run heavy.  The running was often the worst part of a bootcamp workout for a lot of the PAX.  For whatever reason, the running doesn’t seem as bad any more.
  • Reasons for F3 names, workouts that broke us, and, of course, the cold of the bricks and the parking lot were all part of the mumblechatter

It all went by quicker and not as difficult as I expected.  With 4 rounds completed, we didn’t really have time for part 2, so we moseyed back to the start, stopping at the gate for

  • 10 x Merkins w/bricks (IC)

Once we got back, it was time for Mary:

  • 15 x Flutter Kicks w/bricks over head (IC) – Watts Up
  • 15 x Michael Phelps w/bricks (IC) – EZ Rider
  • 5 x Brickees (OYO) – Whoopee
  • 15 x Squats (Single Count) – Captain Stubing
  • 10 x Boxcutters (IC) – Nutria
  • Hold Plank, w/R&L Arms Up – Dry Rub
  • 15 x Lateral Raises (IC) – Dirt
  • 15 x LBCs (IC) – Linus

And that was it.

Announcements:

  • Roscoe’s 50th Birthday is today.  Roscoe is a leader of leaders, requiring the best out of all of us.  Much Respect to the newest member of the (R) club.
  • Nutria with the Q tomorrow at The Storm
  • Qs needed at The Sandlot and Downtown.  Reach out if you’re interested
  • Extinction Run – 2/13
  • The Rooster – Rock Hill – 3/13

Prayer Requests:

  • The family of Double Trouble
  • Tick Tock and family
  • EZ Rider’s family
  • JK2 & family
  • Those on the front lines

Moleskin:

First Q as Site Q, and I’m thankful for the opportunity to lead.  The Sandlot is a great place for a beatdown.  There’s a rich history in that parking lot and that park, and a lot more history to be made.  A number of the PAX there today got their start at Martha’s in one of it’s iterations, including YHC.

The more I learn, the more I realize I don’t know, and the more I’m ok with all of it.

SYITG

Yabba Dabba Doo

Ain’t no Pusses here!!

February 1, 2021 / / 0 Comments

11 of us here on a nice evening workout. As the JV group rolls in I began getting the bricks ready. My longtime friend Edison likes brick work; so that’s what I planned. But I underestimated the difference between the red bricks and the gray bricks. I think next time I may get the red bricks LOL.
Let’s warm up!
Warmup 2 rounds in cadence. everyone grab a brick.

10 x SSH

10 x Merkins

10 x LBC

10x Squats

10x Toy Soldiers

Mosey with bricks down to the picnic tables.

5 Brickies

20 x Overhead Presses.

20 x Step Ups 10 each leg

20 x Derkins

20 x Dips with bricks on lap

Mosey with bricks across the road and stop at the cul-de-sac. I had to educate this JV crew about a cul-de-sac. This is the time where a few bricks  magically became broken. 😂

5 Bring brickies

30 x Moroccan Nightclubs

30 x Seal Jacks

30 x Mnt Climbers

30 x Nolan Ryan’s with bricks

Mosey with bricks across the parking lot stopping at trail head and perform an  exercise then run trail. Repeat. 

40 x Cheat Presses

40 x Curls

40 x Tricep

Complete what we can till time is up.

Mosey back to the start.

 

I decided to do this workout in appreciation for my friend Edison. He is the one who brought me to F3. I also did some exercises in appreciation for a few of our past Nantans. I would like to thank all you guys for coming to each workout in effort to try to better yourselves in all aspects of your life.

SYITG,

Pockets.

Hebrews 5: 8-9 and the Leadership Development Process

February 1, 2021 / / 0 Comments

7 men posted this morning for some running, rucking, and discussion of THE WORD. We talked about Hebrews 5: 8-9 and how Jesus, through being born as a baby and growing into a man, experienced life and how experience helps you become a better leader. I suggested Jesus probably got in trouble from time to time as a kid and learned as he grew up. Others said probably not since he didn’t sin. We had a few chuckles about it, Wichita related to some verses from Timothy, and we had a good discussion. In the end though, He carried the cross as far as He could, then He was beaten and carried it even further. Not only is leadership about experience, but it is also about perseverance and giving all you have as He did!

Prayer Requests: families and people dealing with COVID and loss of family members, Pappy’s family, Westside’s Grandma, Stogie and his dad, JK2 and his family, guys dealing with injuries (Hacksaw, Sarlaac, Sparky, Canoe….too many to name). YHC took us out in prayer.

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