F3 Gastonia

Fitness, Fellowship, Faith

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Frequently Asked Questions (faq)

January 16, 2021 / / 0 Comments

Arrived early and saw Hushpuppy coming across the finish line and already had in a mile.  We got in another 1/2 mile pre-post so I could get warmed up.  I was hoping I would be prepped enough to lead the Pax of HIM’s for a not so much beatdown but just a great workout.  Mumblechatter abound, Watts Up quickly reminded me it was 07:00.

Disclaimer/Pledge:

No warm up, who needs them.  Turns out I do, but such is.

Mosey to FPC church down back of parking lot.  Watch for the hidden ice spots.  Intent was to run some and exercise some.

The Thang:

No name:

25 Merkins/25 more Merkins – Up Pad steps, offer water to anyone thirsty from leftover trash in parking lot, back down hill watching for ice to where we started.

25 Crab Crunch (or something like that) / 25 more Crab Crunch / Up steps at The Pad, 25 more CC and hold in crab plank position for a hot minute.  Down hill and around to start.

50 squats / up steps to The Pad and 25 more.  Linus had a close bout with passing out.  I made it though, primarily cause I found out the Pax would drag me home instead of carry me.  I think they would actually finish the workout as well so I had motivation to stay puke and pass out free.  Down hill back to start.

50 calf raises (JJ gave up counting so he could mumblechat) / 25 merkins / 25 of those crab crunchie things / 25 squats.  Up steps, down steps…….back to start, done.

Modified 11’s:

Merkins / Dips, keep going in same circle.

Partner runs and holds:

Partner 1 runs a certain distance (I think it was a couple of miles) while partner 2 holds the following:

Plank / Al Gore / Crab Plank / 6″

Triple Nickel:

5 Flying Squirrels at each designated spot, keep running in circle pattern.  I called out modify to Pax as this was too much for me to handle.  Shout out to the Pax for keeping the same initial request.

Dora 1:

We have about 5 minutes.  Partner up, run a distance (about 3 miles), each Pax does 25 merkins.  Watts Up was actually looking for more.

Mosey home.  All questions answered, no referral to the FAQ section needed.

Announcements:

Belmont AO starting on Fridays (Belmont Central)

Mortimer/P200 coming up

Golddigger / 2.0 / M – New arrival

Prayers/Concerns:

Sledge-o-Matic:  Sister in law with cancer and undergoing chemotherapy

Tube:  Brother-in-Law

Honored to lead…..Linus

Quicky at Midoriyama!

January 15, 2021 / / 0 Comments

With short notice I reached back into the depths of the BB content and grabbed an old Wienke out. With a quick disclaimer we started our warmup.

SSH x 15

Imperial Walkers x 15

Don Quixote’s x 10

Shoulder Tap x 10

With that we very short moseyed to the adjacent parking lot for some Triple Nickels.

Triple Nickle one

Burp & Merk

one burpee with one Pushup on 1st trip

one Burpee with 2 Pushups on 2nd trip

one Burpee with 3 Pushups on 3rd trip

one Burpee with 4 Pushups on 4rth trip

one Burpee with 5 Pushups on 5th trip

Squat x 5 at the other end 

Triple Nickle 2

5 Squats

5 Monkey Humpers

Mosey to the playground for some Classic Pull ups at Midoriyama.

Triple Nickle

5 Pull ups

5 Merkins

5 CDD

Mosey to the bottom of the parking lot we did 50 reps of an exercise and then ran a lap around the lot.  Here is what we did.

Carolina Dry Docks x 50 plus a lap

LBC x 50 plus a lap

Scissor Kicks x 50 plus a lap

Hill Billy x 50 plus a lap

Merkin x 50 plus a lap

Seal Jacks x 50 with the lap finishing up at the flag for some mary.

Mary went like this

Pockets – 10 Monkey Humpers IC

Slaw – 5 Burpees OYO

Blart – 30 Scissor Kicks IC

Stroganoff wasn’t here but he gave us Planks last time so we repeated.  2 min of Plank

announcements and namerama

 

Thank you men for showing up and pushing me to be my best.

Pockets

Turn Over A New Leaf

January 15, 2021 / / 0 Comments

7 Pax started the workout with one showing up later. 1 needed to run so Oompa took off wearing a Pink Floyd T shirt and some colorfully striped leggings that would have made Purple Haze jealous. Pockets showed up straight from working wearing steel-toed boots and still put in the work. I told the Pax there would be real options in this workout unlike when Freight says choose option A or B and then he does what he was going to do anyway. They were dubious about the options.

Warmup: SSH x 10, Cotton Pickers x 10, Hillbillies x 10, CDD’s x 10. Pledge.

Grab a block and slow mosey to the bottom of the Field #4 parking lot. The size of these blocks may not have been as large as some blocks, but I weighed one and it weighed 24 lbs. which is pretty good. I’m sure Rudolph would insist on 32 lbs. but we made them work. I’m sure Seuss will be upset that he missed this one.

The Thang: In seven parking spaces there was a very fancy creatively designed paper leaf with a “Block Option” written on one side and an ab exercise (without the block) on the other. It was their choice to make. After each “Block Option” you would have to rifle carry your block one lap around the parking lot and return to the next parking spot to choose your options. If you chose the ab exercise option, you then needed to run (without the block) the lap around the parking lot. It appeared as if most were alternating the “Block Option” with the Ab exercise option. The fancy paper leaves were labeled something like this:
30 Block Curls or 30 Flutter Kicks
30 Block Chest Presses or 30 Squats
30 Block Overhead Presses or 30 LBC’s
30 Block Swings or 30 WWII’s
30 Block Alpo’s or 30 WWI’s
30 Block Curls or 30 Flutter Kicks
30 Block Chest Presses or 30 Squats.
The rifle carry after the “Block Option” was tough. Most got through about a round and a half. Somewhere very near the end of this Montross showed up in an effort to receive full credit for a post but that is up to Watts Up to make the call. Some chatter about Freight’s love handles, Slaw’s toboggan size, Montross’s tights. Lil Sweet had a great story about them slinging Ash Pond up into the air about 20 feet with a bed sheet and when he landed the sheet split and he got hurt. Good times. Get your block and mosey back to the flag.
The point of the paper leaves was from a frequently used phrase around this time of year “turning over a new leaf”. When we each think of a resolution or a change we need to make, most of us immediately think of a specific area or habit we need to improve. I told the guys to make an effort to turn over a new leaf in that area or habit and make a solid effort to get better. It is usually up to us to make the change.

Announcements: Not much.

Prayer Requests: Lil Sweet and Slaw’s cousin, Gold Digger’s M and new baby and new grandson for Broke, our country and it’s leaders.
Freight took us out.

Day One at Belmont Central

January 15, 2021 / / 0 Comments

After much more discussion than was needed, the day finally arrived to test a new Friday morning option for Gastonia region.  Strong number of Pax came out to show support.

No FNGs, let’s get started.  10 SSH, 10 Grass Pickers, 10 burpees.  Mosey.

Track with play ground equipment is at the soccer field beside school.  YHC calls for modified Murph.  Run a lap, 10 reverse rows, 20 merkins, 30 squats.   10 rounds.  Track is .2 miles.

Few minutes remain, mosey to bottom of hill where YHC likes to stage Bo Dereks.  Do few step ups, back up the hill to the flag.  Pledge.

Moleskin:  YHC devotion yesterday was on being powerless.  Speaking of how things happen in life that we have absolutely no control over. Sometimes they are small things in life, but sometimes they are big.   How we respond can go long ways in defining success.

Announcements:  New Q source option also launching in Belmont on Saturdays.  After the boot camp, meet at Cherub’s at 8:00 for Q source discussion.  Breaker Breaker is putting this together.  Q’s will be needed.

Prayer requests: Tick Tock and family, Double Trouble from Metro, Nutria friend Pat that has cancer, Breaker Breaker niece with covid.

YHC took us out.

Always an honor

Tiger

5 Suggestions…

January 15, 2021 / / 0 Comments

With a soft launch of a new Friday AO in Belmont, YHC wasn’t sure what the turnout for today’s OG Friday beating was going to be.   Finishing a little EC with EZ RIder, two known trucks roll in.  Well, at least there will be four.  By the time 0530 arrived ten were gathered around YHC.

No FNGs, but YHC did advise this was a you vs. you day.  Modify (the 5 suggestions) as needed.

We knockout the Pledge of Allegiance and then move to warmup.

Warm-up:

  • 10 SSH IC
  • 10 Merkins OYO
  • Mosey to parking garage via MLK

Thang:

Perform a count of 2 each of the exercises listed.  Mosey to top of the garage via the stairs.  2 Burpees, Return to the bottom.  Increase count of exercises by 2 each round.  Burpees stay at 2.

  • SSH
  • Merkin
  • LBC
  • Squat

Hold after the round with count of 20.

15 Elbows to Knees IC
15 Flutters IC

Back to the regular program, but start to work back down…

Time started to get short, so hold after the lap for a count of 12.

Mosey back to flag the direct route.

Finish time with flutters.

 

Prayer Requests:

  • TickTock
  • Double  Trouble
  • Nation

Mayor took us out.

 

I hope we had a good group in Belmont this morning.

 

Until next time.

Watts Up Powering Down.

Ab Day, and Other Stuff Too

January 14, 2021 / / 0 Comments

It was a cold 31 degree morning.  Happy to report that is was dry and the stars were beautiful.  They gave us something to look at while doing all of those Big Boys.

7 HIMs showed to the Snoballs parking lot and where gathered around Lake Whoopeegonnagetcha on YHC’s arrival.  We moved to a drier location in the parking for our good morning salutations and greetings and left the lake front for another time.

Clavin had the flag planted upon arrival and it was now nearing 5:30am.  Time to get busy and make it worth our efforts to rise out of the fartsack like a Phoenix and enter the frozen gloom for the impending beatdown.

Pledge

Warmup:

SSH x 20 (double count)

20 mountain climbers (double count)

20 merkins (single count)

Mosey to the bank parking lot for a more effective warmup:

Triple Nickle– mountain climbers that side and squats this side x 5.  Much warmer now.

Mosey to the parking lot of the maintenance shed:

20 merkins

20 LBC’s

20 flutters (double count)

It was noticed that there may be several differing mathematical paths to count this.  This led to a discussion about how many legs to count and when to count them.  YHC threw out the veto Q card and defined “double count”.

Above x 15

Above x 10

Mosey to the clubhouse in the middle of the ballfields:

Partner up (one was a group of 3)

P1 runs down to the parking lot and does 10 merkins (there was quite a bit of discussion as to where the sidewalk ends and the parking lot begins.  We the think tank almost had it figured out by 6.  It was a hoot.)

P2 stays and does AMRAP of Big Boys.  The concrete was cold and the stars were big, bright, and plenty.  I think we almost lost EZ Rider to frostbite and Hypothermia.  I am happy to report that he was a trooper and narrowly pulled thru with very little medical attention needed.

This x 3

Rinse and repeat with CDDs in the parking lot (wherever we decided it was) and Heels to Heaven.

This x 3

Mosey to the lower shelter behind the turd shack for:

Step ups x 20 double count..same definition of “double count” as stated above after further discussion.

On the way back to Snoballs we stopped for

20 Squats

Was going to Monkey Humpers but was Omaha’d.

20 oblique crunches each side (after an excellent request from Stinky Bird)

Mosey back to flag:

Time.

Announcements:

Mortimer and P200 coming in the near future.

Prayer requests:

Country and leadership

People with Covid

Our families

COT

Prayer

Moleskin:

It was great to see the regulars and to meet Folger.  All the guys were an awesome encouragement as I’ve come to expect but not taken for granted.  Everyone pushed hard, mumble chatter was ridiculous and fun, and it was just a wonderful way to start the day.

It was an honor

Aye!!!!!!!!!!!!!

Timeframe

 

TRB Surprise!

January 14, 2021 / / 0 Comments

A couple weeks ago, YHC agreed to let Watts Up take the Q for his Jan. 12 F3 anniversary.  Later we negotiated a trade for YHC to Q today at TRB. But we didn’t bother telling our award-winning Site Q, so Surprise!

The Thang:
Warm up with SSH, mountain climbers.
Mosey around track to north soccer goal “corner.” for a modified “4 corners” regimen:
10 Bobby Hurleys, lap
10 Bobby Hurleys, 20 dips at bleachers
10 Bobby Hurleys, 20 dips, 30 BB sit-ups at south-side goal
10 Bobby Hurleys, 20 dips, 30 BB sit-ups, 40 merkins across from bleachers.

Lap around track, then round 2 starting across the field from bleachers:
10 merkins, lap
10 merkins, 20 plank jacks at north-side goal
10 merkins, 20 plank jacks, 30 step-ups at bleachers
10 merkins, 20 plank jacks, 30 step-ups, 40 flutter kicks at south-side goal

Mosey to back parking lot for circle of “Bear Crawl around Mary” where one PAX names an exercise and calls cadence (or OYO) while PAX to his right bear crawls around the circle.  8-count Man-Makers, Merkins, LBC’s, Rosalitas, squats, imperial walkers, lunges, goofballs, SSH, Peter Parkers, etc.

Mosey back to flag just in time for pledge, announcements and prayers. Great start to a cold morning at the The Ricky Bobby!

– Nutria

Court Time

January 14, 2021 / / 0 Comments

It was a great morning for an old school style Folsom workout. The Weinke was prepared and ready to unveil. YHC may have needed to bring it in writing. One thing about my medicine tapers, my mind gets foggy and I have a hard time thinking clearly and getting words out. Nature of the beast, nonetheless, it made for some friendly mumble chatter.

I see an FNG!

Disclaimer

Warmorama

SSH, gravel pickers, toy soldiers all x10 IC
Mosey to the tennis courts.

Thang

Four corners. Each corner has its Assigned exercise and count. This time, you will mosey to corner 1, perform exercise and return to start for 1 burpee. Mosey to corner 2, but stopping also to perform the exercise at corner 1. And so on. Every time you go through a station you perform that exercise.
Station 1, 10 merkins
Station 2, 20 big boys
Station 3, 30 squats
Station 4, 40 lbcs
Some grab a breather and some pick up the 6. Grab a partner and Line up for some Dora. 100 merkins, 200 squats, 300 lbcs. The Runner takes a trip the the end of the courts and back.
One final lap and mosey to the flag.
22 for the Vets.

Pledge

YHC took us out in prayer.

One way to be motivated to post is to volunteer or be voluntold to Q. I can’t remember if and when I was ever voluntold, but to avoid that possibility, you volunteer. Encouragement from your fellow PAX to just get out there one way or the other has been my driving motivation. 2020 sucked. It was hard enough to be fighting to free myself from a medication that has controlled my life for so long, but to add income loss, homeschooling, and other crap I don’t want to bore you with. Anyway, what I’m getting at, is that I need this group of men. My M even notices a difference when I’m posting regularly. I’m sure many of you share the same sentiment. I appreciate the opportunity to be part of such a great organization.

MDub out!

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