F3 Gastonia

Fitness, Fellowship, Faith

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Friday Morning Buttermilk in Belmont

January 22, 2021 / / 0 Comments

So YHC took the reins at Unnamed for the second go- round at the AO. A serving of buttermilk was in order! So we got with it like this:

COP:

SS – burpees – 5X (5 SSH, 1 burpee)

IWs X 20

Cotton Pickers  x 20

Grapevine stretches

Nolan Ryans  x 10 each side.

Take a lap, gather up in the parking lot next to the basketball goals.

Suicides, 1st goal FT line, 2nd goal FT line, end.

1st set: merkins X 5, each stop

2nd set: Big boy situps X 5

Take a lap

3rd set: CDDs X 5

4th set:

Take another lap, come back to the benches under the roof at the basketball goals

10 Bulgarian Split Squats X 10 each leg

10 dips

10 inverted big boys

10 dirkins

Suicides. Rinse and repeat.

Over to the soccer field for DORA 1-2-3

100 HR merkins

200 LBCs

300 squats

P1 run to the end of the field and relieve P2, flapjack the run.

Still time for a christening Bear Crawl!

Bear Crawl across the field – all the way. Embrace the suck! Run back! Mosey back to the main lot and do a pledge.

NMM:

 

Great group this morning. We pushed it pretty hard and most def pretty consistently. Which is the measure YHC shoots for. Think the pax got a good reason to show. Looks like we have a site Q! Orangeman! So I guess we get a name next week? Plan is to work it out at Primal tonight. Show to know! Beer tastes pretty good as a buttermilk chaser.

Tesla

,

The day the BLIMP came to Cramerton, NC

January 21, 2021 / / 0 Comments

Been awhile but YHC felt like it was time to bring the Blimp to the Goat! On a perfect winter morning it went like this:

COP:

Side straddle Burpees, A Tesla creation.  5 SSH X 1 burpee. Repeat 5X

IWs X 20

Cotton Pickers X 20

Grapevine stretches

Mtn. Climbers X 20

Mosey to the street for Blimps  and partner up. P1 one runs the circle, P2 does the work. Flapjack.

Burpees

Lunges

IWs

Merkins

Plank Jacks

Squats

In the spirit of unity another Tesla adaption of a tried and true formula – Unified Triple Nickel! Which meant we do the mosey together and it is Q called as follows.

Lower side near the gazebo: 5 dirkins

Upperside on the top of the hill on the green: 5 big boys

Mosey 1 – Karoke up and back

Mosey 2 – Nur up, run back

Mosey 3 – Broad jump up, run back.

Mosey 4 – Bear crawl halfway up, Finish with burpee broad jump

Mosey 5 – Run up, run back.

Mosey  back to the flag and some Mary and a pledge

NMM:

Great morning, great group. Goat Brings out the best! Thanks to Pillager for the opportunity to lead. We pushed it pretty good today! There’s more where that came from.

Tesla out!

 

 

50 pound sack of Stock Feed

January 21, 2021 / / 0 Comments

9 out for a Hacksaw beating at folsom

we start with the warm up which was

10  3 pump burpees

10 mountain climbers

10 big boys

several rounds

Mosey to the flag stop at each light for

3 burpees, 5 merkins, 10 mountain climbers, 5 big boys

Pledge

3 rounds around the median up top each lap starting with

25 squats

25 SSH

Mosey back to the courts

Circle up for a burpee fest and big boys

then line up on the side while one man runs down with the 50 pound sack of stock feed the other guys are doing the workout he calls out! It was a good idea. Good job Dad(Hacksaw)

 

prayer request

Blart M, SA, Stogies Dad, Nation, Our youth

announcements

me and a hacksaw will be running this Saturday for 24 hours. Starting at 5:30 am from the Dallas courthouse. We will take up donations of money or canned goods to take to the Dallas Christian ministry! Let’s make it happen fellas. Come join us for a 2 mile loop!!!

Extinction Run CSAUP

January 20, 2021 / / 1 Comment

Who: F3 PAX, Ms & 2.0s
What: F3 Extinction Run – You vs. You Running Challenge / Charity Fundraiser
When: 2/13/21 at 0900
Where: Primal Brewery – 52 Ervin St. Belmont
Why: All three Fs. Challenge ourselves. Cheer for each other. Raise money for the community.
Charity: $10.00 suggested donation for Holy Angels
Format: One mile run against the clock; one mile at a time. Each loop begins and ends at Primal Brewery. From the start the first mile must be completed within the 13 minute time limit. The second mile cannot be started until the horn sounds at the 13 minute mark. Second mile pace and each mile following will be reduced by 15 seconds. Mile two must be completed within 12:45 time limit, mile three within 12:30 and so on. Runner must meet the time limit to proceed to the next mile. How many miles can you run before you run out of time? Run a 10 minute mile? You can complete a ½ marathon before pulling into the pits to watch your brothers battle it out mile after mile. Come challenge yourself to a run and stay for lunch and a drink. How long can you prevent your extinction?
Primal Brewery will open at 10:00 for beverages and bathrooms. Kitchen opens at 12:00.
Bring the M. Bring the 2.0s.
See you in the gloom!
BOS

 

 

How do you spell sphincter?

January 20, 2021 / / 0 Comments

F3 workouts are educational right? They build the mind, body, and spirit. You learn things, like spelling…

When I arrived at the AO, it appears there was a discussion on the exact spelling of sphincter based on a conversation between PAX during an EC mosey. Well what do you know, it’s 0530. Let’s get going…

The Pledge

We ran last week’s route in reverse.
Gaston Day School Rd which turns into Armstrong Park Rd
Left onto Armstrong Park Dr
Left onto New Hope
Right onto Lee
Left onto Perry
Right onto Armstrong Park Rd which turns back into Gaston Day School Rd
And back to The Pub

Announcements
New AO – Friday 0530 – Belmont Central

Prayer Requests
Baby Golddigger
Families with loved ones lost to Covid

Prayer to take us out

Until next time…

The Green Glass Doors

January 20, 2021 / / 1 Comment

If you could have seen the morning, it would have been a beaut!   But since the workout starts on time at 5.30, you couldn’t see anything.  Right out of the gate we heard a train, so in honor of downtown, we did a few Burpees.  We said the Pledge of Allegiance to the American Flag!

Warmup – some side straddle hops, some bridge ups, enough of that, let’s jog to the workout.

We started a 6 minute continuous timer and ran until we hear it ‘ding’.  At the six minute mark, we do 20 walking lunges, 20 Mericans (10 hand release, 10 diamonds), 20 V-ups, and 20 squats.  When we finish that, we run until we hear the 6 minute timer again.  Repeat, repeat, repeat, about 2 more times.

At this workout, to help the pain and time pass, we also exercised our minds by determining the types of objects that can pass through ‘the green glass doors’.  JJ knows the moon can pass, but not the sun.  Watts Up knows that boobs can pass, but not the body.  Maybe anyone else out there know what can pass through the doors??

The men were as fast as any beasts I’ve ever seen on two legs.  The exercises were laughed at, and most, if not all of the men put a baseball in their mouth and earplugs in their nose to increase the difficulty of breathing while running.  I’ve never seen anything of the like.  Next time we will do the run on our hands.

Let’s pray it out men.

Announcements – Send Watts Up your updated contact info so he can update his list.  Also a new location is starting up in Belmont, 5.30.

Prayer Requests – Our nation and unity!

Chilly morning workout for a Bday VQ at the Bulldog

January 20, 2021 / / 0 Comments

I was awarded the privilege to lead an AO for the day and had a good turnout.

It went something like this:
Pledge to the flag
State a disclaimer
Warm- up
5 Burpee like stretches
20 Side straddle hops
* 5 Burpies, 15 low jumping jacks
* 5 Burpies, 15 low jumping jacks, 15 Merkins
* 5 Burpies, 15 low jumping jacks, 15 Merkins, 20 Monkey  humpers
* 5 Burpies, 15 low jumping jacks, 15 Merkins, 20 Monkey  humpers, 20 Freddy Mercuries
* 5 Burpies, 15 low jumping jacks, 15 Merkins, 20 Monkey  humpers, 20 Freddy Mercuries, 10 Heels to JHeaven
Rest 1 minute
With the coupon in tow…
* 20 Curls
* 20 Tricep Extensions
* 20 Mountain Climbers
* 20 Flutter kicks
Repeat 3X
Rest 1 minute
* 15 Dips
* 40 Calf Raises
* 15 Derkins
* 20 Moroccan Night Clubs
* 20 Squats
Repeat 3X
Finished with Mary: Oblique Crunches, Plank, Rocky Balboa, LBC, Tricep Extensions, Flutter Kicks, American Hammers,
Prayers for Doublestuf relative’s travel and Voodoo 2.0
Closeout and prayer
Thanks for the opportunity El Toro

Merkin Ladder and more

January 20, 2021 / / 0 Comments

9 PAX for a really pleasant January afternoon at Midoriyama. Short disclaimer, short warmup, short mosey to the adjacent parking lot to get started.

 

Merkin Ladder

20 Merkins on one end of lot then mosey to opposite end for 19. Back to start for 18…..all the way down to 1. 210 Merkins right out of the gate.

 

Mosey up to the large lot at the soccer fields stopping at each light pole on the way for 10 Big Boys. Once at the lot, Dirty 11’s, Imperial Walker Squats and Monkey Humpers with a Burpee each time you cross the island in the middle.

 

Head back to the start and stop at each light pole on the way back for 10 American Hammers and gather up at the Turd Shack for a little wall work. Three sets and we ended up with a total of 30 IC Dirty Hookups, 30 IC Hip Slappers and 90 Wall Jumps.

 

Finished up with some Mary….Burpee’s, Mountain Climbers and Freddie Mercury’s.

 

NMM / COT

We talked a little about my F3 Gastonia word for the year which is “Growth”. All 3 F’s are vital to growing as individuals and as a group. More info to come throughout the year.

 

Announcements

Roundup and Hacksaw are running 50 miles in 24 hours beginning at 5:30am Saturday morning from the Dallas Courthouse. They will be running 2 – 1 mile loops from the Courthouse to Ingles starting on the bottom half of each hour. Come out and run some with them or just hang out and give them your support. They will be collecting donations to give to a local charity.

 

Prayer Request

SA and family

Gold Digger and family

Def Leppard friend with upcoming tests

Martin family

Those battling Covid

Praise for Freight’s grandmother who has recovered from Covid

 

YHC took us out.

I’m Broke

Fellowship @ PB

January 20, 2021 / / 0 Comments

15 HIMS out for another morning @ PB it was a great morning to get better! Lets continue to keep the numbers up and push those that aren’t coming out to get up and get out there!

All it takes sometimes is a few words of encouragement to motivate a person to get up and get going. Good to see everybody for another week @ Prison Break!

 

Pledge

Announcements

Me and Hacksaw will be running 50 miles in 24 hours starting Saturday morning at 5:30am. We will start at the court house in Dallas and run to ingles and back twice. 2 miles every hour and the last 2 hours we will run 3 miles per hour to complete the challenge.

I hope a lot of you will come fellowship or run with us during the 24 hours.

We will be taking up donations during the challenge and we will discuss as a group on where we will send our donations.

Prayer Request

Blarts M

Gold Digger and his family

Our Nation

Stogies Dad

Westsides Grandmother

Martin Family

Sparky cousin

Our youth

 

Sparky took us out!

 

Round Up

Painlab recruits a new FNG!

January 19, 2021 / / 0 Comments

18-3 circuit does the trick! We completed a strong mix up of core and leg exercises with our new FNG aka Handcuff holding his own. After a follow up on Sunday, I found out that he lost the use of his legs on Sunday, oops! Best part, he says he’s coming back!!

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