F3 Gastonia

Fitness, Fellowship, Faith

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It’s beginning to look a lot like Christmas

December 24, 2020 / / 0 Comments

12 men ventured into the gloom with a promise of minimal running.  As I enter the park I see that Sarlaac is already out getting in that EC.  Volt shows up early and gets his in, even though he was going to stay for the entire workout.  Mayor rolls in and decides to park in the middle of where everyone was standing.  There was some good chatter before we started, and Achy Breaky apparently has a Yule Log stuck in his intestines.  Depending on who you ask 0530 struck and it was time to clock in.

Warmup: Toy Soldiers X 20IC.   Time to do the only real running we’d get in this morning.   Mosey to the closest shelter.

The Thang

As bad as I am at running, I’m even worse at drawing.   We are going to build a Christmas tree, and as you can see above, it looks worse than Charlie Brown’s tree.  What was not lacking is the work that was put in.  To build this tree, the following was needed.
1 – burpee
10 – hand release merkins, plank jacks IC, SSH IC, merkins, and shoulder taps IC
20 – air drama, lunges, Freddy Mercury IC and wide arm merkins
30 – monkey humpers, flutter kicks IC and overhead claps
40 – mountain climbers and moroccan nightclubs
50 – calf raises
100 – YHC was planning 100 OYO.  Sarlaac was not pleasure and wanted 100IC.  After 50 Sarlaac called Omaha and stopped, but Hacksaw wasn’t having any of that and finished the final 50.  Strong work.

During the building of the tree, we had a little Christmas trivia.   The plan was to have a five burpee penalty for the wrong answer, but we didn’t.  So, after Bedpan paid his 5, it was just for fun.

  1. What song plays during the end credits of Die Hard?  Let it snow
  2. What Christmas song has been in the most movies?  Jingle Bells
  3. Why does Cousin Eddie quit eating squirrels?  He found out the were high in cholesterol.
  4. What is the name of the Grinch’s dog?  Max
  5. In A Christmas Story, what is the name of Ralphie’s little brother?  Randy
  6. What is the best selling Christmas song of all time?  White Christmas by Bing Crosby
  7. Who is the first company to use Santa Claus in an advertisement?  Coca Cola
  8. The movie Miracle on 34th is based on a real life department store.  What is it?  Macy’s
  9. In Home Alone; Where are the McAllisters going when they realized the had left Kevin behind?  Paris
  10. In Christmas Vacation, what is the name of the neighbors?  Todd and Margo

 

After we built the tree, we did AMRAP exercises spelling out Merry Christmas

Merkins
Elf on a Shelf
Rocky Balboas
Reverse Crunch
Yves Poll

Carolina dry docks
Hillbilly
Rosalita Wip
Imperial Walkers
Squats
Twinkle toes
Mexican squats
American hammers
Smurf Jacks

Lastly was a mixture of lunge walk/slow mosey back to the launching point where we finished with the pledge.

TIME

Announcements: NYD 10 miler, Convergence at Folsom on 01/09
Prayer requests: I’m ashamed to admit, but I did not write them down and don’t remember them all.  In fear of leaving one out, I have trust the Lord remembers.

Big circle of man: YHC prayed us out.

NMM – I hope you have a happy and healthy Christmas.  While we enjoy time with family, let us not forget the true meaning of the season.  Let us give thanks for the birth of our savior.  He came to pay a debt we couldn’t to extend us Grace the we do not deserve.  To me, it’s at times mind-boggling that the King of the world wants to have a relationship with a person like myself.  May you all have true Joy and Peace, the kind that can only come from Christ.  This year has been a challenge for many – even many within the confines of F3 Gastonia.  One thing I hope you all know, as I can testify, you are not alone.  No matter who you are, you have brothers all around you that will always have your back.  Whether it is physically, emotionally, financially, spiritually… anything.  Remember that admitting you need help (in any form) is not a sign of weakness.  The world tells us men that it’s not masculine to admit you need help.  If this year has taught me anything, it’s that is a load of crap. I thank you, to all the men that has walked with me this year.  I can’t imagine what my mental state would be right now without you all.  Through the brotherhood afforded to us by Christ, I love you guys.

Philippians 4:13

Huckleberry

12 Days of F3mas

December 24, 2020 / / 0 Comments

The Warmup

12 – SSH IC

12 – Grass Pickers IC

12 – Imperial Walkers Ic

Let’s Mosey … to the Upstairs Parking Lot

The Workout

12 Days of F3mas, to the tune of … you guessed it

On the 1st Day of Christmas, my true love gave to me  – a Peter Parker in the Count of 3

run a lap = .18 mile

on the 2nd Day — 2 Tony Hawk Burpees (Burpee with a 360 Jump) and a Peter Parker in the Count of 3

run a lap

on the 3rd Day – 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

run a lap

on the 4th Day – 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

run a lap = .18 miles(.82)

on the 5th Day – 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

run a lap

on the 6th Day – 6 Groiner Merkins(Groiner w/a Merkin), 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

run a lap

on the 7th Day – 7 Slow Low Squats, 6 Groiner Merkins, 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

run the shorter lap = .10

on the 8th Day – 8 ManMakers, 7 Slow Low Squats, 6 Groiner Merkins, 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

short lap

on the 9th Day – 9 Backward Lunges, 8 ManMakers, 7 Slow Low Squats, 6 Groiner Merkins, 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

short lap

on the 10th Day – 10  LBC’s, 9 Backward Lunges, 8 ManMakers, 7 Slow Low Squats, 6 Groiner Merkins, 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

skip the lap … for time’s sake

on the 11th Day – 11 Plank Jacks in Cadence, 10 LBC’s, 9 Backward Lunges, 8 ManMakers, 7 Slow Low Squats, 6 Groiner Merkins, 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

short lap

on the 12th Day – 12 Diamond Merkins, 11 Plank Jacks in Cadence, 10 LBC’s, 9 Backward Lunges, 8 ManMakers, 7 Slow Low Squats, 6 Groiner Merkins, 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

Let’s Mosey Back to the Flag

The Word

Jesus came as a Baby … to die on a Cross. He is the King of kings!

There are 3 response to Jesus as King from the Christmas Story…

Herod opposed Jesus as King

The Jewish Leaders dismissed Jesus as King

The Wise Men bowed and worshipped Jesus as King

The moral of the story … Be a Wise Man!

The WrapUp

Prayer Requests

SA’s recovery, Flintstone’s Family, Those in Quarantine during Christmas!

Announcements

10 Miler on 1-1-21

The Pledge

Dirt took us out in Prayer

Name-O-Rama

Merry Christmas!

Big crowd at Prison Break

December 23, 2020 / / 0 Comments

Big crowd at PB this morning and everyone pushed the rock and gained a little bit more! Roadie was there again! I was glad to him back out getting after it. This AO continues to grow and it surely is a blessing to be able to fellowship together and work together each week.

 

I have been talking a lot lately about letting go of the flesh and letting the spirit move in my life and shine the light of Jesus Christ. It is hard to do that sometimes in this world of darkness but I’m thankful for my savior loves me and im thankful for you guys that keep each other accountable and on the right track to glorify God.

 

Pledge

Announcements

Convergence at Folsom Jan 9th 7:00am start

10 mile Ruck/Run Jan 1

Prayer Request

Sister Act

Achey Breakys Father in law

Sister Acts moms is home

Wichita mom is at home

Mayors friend from church their mother died

Youth and our community

 

Honored to lead this AO and I look forward to seeing you guys this Saturday at Folsom!!

Bring back the 80’s Rock bands

December 22, 2020 / / 0 Comments

Six Hims showed up trying to see Jupiter & Saturn. Not really, but it would have been cool. This one will be non-impact like Painlab. My lower back is feeling compression, so I wanted to focus on core today. We did 18 exercises X 2 sets. Starting with grass pickers, moracin nightclubs, side straddle hops, Don Quixote’s, squats, then squat low punches, overhead presses, lunges, tricep dips, step ups, incline pushups, reverse merkins, dyeing cockroaches, American hammers, flutter kicks, reverse crunches Supermans and imperial walkers. Rinse/Repeat. Finally we went around the circle with personal picks and wrapped up with air-angles.

School Daze at Midoriyama

December 22, 2020 / / 0 Comments

8 Pax came out for a few-and-far-between Midoriyama Q by YHC.

Lesson learned: Don’t wait so long next time. Midoriyama and the crew there are a blast.

So, just like in school [good grief]:

We discussed astronomy;

There was plenty of talking [aka mumblechatter] when the teacher was talking;

Contradicting of the teacher [Q]: we’re doing BLIMPS, not the BLART.

That one who doesn’t listen and follow directions but goes off on their own-still talking-despite the fact that they were told not to;

YHC had to reinforce basic counting skills and pull back the reins and do Imperial Walker Squats IC to keep some pax true to the count;

That one who can’t make up his mind and takes forever when asked to respond;

Teacher {or Q} forgets the name of his student {pax};

Technology issues [with lighting].

Pledge
Warm-Up:
Don Q
Cotton Pickers
Toy Soldiers
Hindenburg BLIMPS
Round 1 – 10 Burpees;
Round 2 – 20 Lunges;
Round 3 – 30 Imperial Walker Squats;
Round 4- 40 Monkey Humpers;
Round 5 – 50 Plank Jacks;
Round 6 – 60 Sweat Angels x1 Round
Do each rep at all 4 corners, Mosey to next corner, Plank it up until all have finished.
Triple Nickel with Burpees in the middle:
5 Hand Release Merkins/5 Crunchy Frogs
Three minutes of Mary
Announcements:

1/1-Run Ruck, Walk at Coconut Horse

1/9-Convergence at Folsom

Requests:

SA surgery and mother; Praise that she is doing better

Flintstone’s sister and Blart’s M-continuing to recover from CV

GoldDigger and his M-approaching due date

Word:
Ps 62 8 Trust in him at all times, O people; pour out your heart before him; God is a refuge for us. 
“The servant of God has every right to ask the Father for the help needed to glorify His Name”.
Blart took us out.

Thankful for you all,

Seuss

 

 

On the 12th Day of Christmas my Pain Lab Q gave to me….

December 22, 2020 / / 0 Comments

4 Him’s brought the spirit of Christmas to Painlab on this cold morning that should have included 3 inches of snow for what it’s worth. Each day added to the next with the first day beginning with Merkins, then Mountain Climbers, CDD’s, Curls, LBC’s, Flutter Kicks, Presses, Slow low squats, Sweet Angels, Plank Jacks and Dumbbell Chops.

The GOAT

December 22, 2020 / / 0 Comments

A perfect weather morning workout began with a quick warmup, that included one of Dirt’s favorite workout, good ole calf raises.   Since I would be using a workout I borrowed from him, it only seemed fitting to do some calf raises.

Work out was the “Rack’em and Stack’em”

5 Diamond Merkins, 10 Mountain Climbers, right leg count, 15 Merkins, 20 American Hammers, right side count, 25 Monkey Humpers, 30 scissors, 35 shoulder taps, and 40 squats.

Finished out the time with an all ab workout, followed by some stretching and Tesla calling some side straddle hops to finish.

One Word for 2021-Q-Source at the Coconut Horse Pre-blast

December 22, 2020 / / 0 Comments

The Q-Source curriculum ended last week at the Coconut Horse.  It has been a good year with steady attendance and many lessons learned.  Without a study, Flintstone led Sunday with reflections on 2020 and lessons learned from Covid-19.

This Sunday, we will be doing another “custom” week with some contemplation on our goals for 2020.  We will discuss developing your Word of the Year.

For context, One Word is a book by Jon Gordon.  The idea is to choose one word that will drive you in 2021.  Having done this for the last several years, I can tell you that it is a great force for personal change.  To learn more about selecting your One Word, you can watch this video.   https://www.youtube.com/watch?v=CShvhZ7D0fg

To prepare for Sunday, you can follow these steps…

  1. Determine the kind of person you want to become
  2. Identify the characteristics of that person
  3. Pick a word

My word for 2020 was “Present”.  Seeing how distracted people become always looking at their phones when a human being is directly in front of them, I set out to try to give my undivided attention to people, especially my family and co-workers.  If I spoke to you during this year, I hope I gave you my undivided attention.

Give some thought to what your word will be in 2021 and be ready to discuss this Sunday.

Roscoe

Recess at Folsom

December 22, 2020 / / 0 Comments

We had a good crowd at Folsom this morning and I was pumped up to provide a good workout. I advertised on group me yesterday that there would be no running or burpees included in my workout,wich is rare for an F3 workout. I held true to my word but there was still alot of good work put in here’s what we did.

warm up:gravel pickers,ssh,IWS,air presses,MNC,merkins,mountain climbers x10 all IC

mosey to the playground amrap for 1 minute pull-ups , chest dips,derkins x3 these were tough but we had a good playlist to keep us motivated.
moseyed back to the parking lot and errbody got 2 bricks we superset 2 exercises for 3 sets amrap for 1 minute the exercises were

front raises/lbcs

lateral raises/plank

oh press/hold 6”

diamond merkins/kickbacks

curls/lunges

Time!we pledged their were praises and prayer requests I won’t try to name them I’ll miss one but the Lord knows. I prayed us out. It was an honor to lead today good time was had by all.Mayor didn’t shut up the entire workout I’m bringing a ball gag for him next time I Q 😉

Westside over and out

Super Mega

December 22, 2020 / / 0 Comments

15 HIMs came to the gloom after the longest night of the year. That should’ve meant that everyone got a good night’s rest in preparation for a beatdown. The goal for today was to keep moving. Here’s what happened…

Disclaimer while others carried on their own conversation but also felt the need to hurry me through said disclaimer. The giving Sargento a hard time continues.

Warmup

Side Straddle Hops IC, Bring Sally Up for all the haters.

It was lamented by some that I didn’t have the trusty JBL with me. I figured I’d mix it up a bit and just go with mumblechatter but now that I know there are fans of my musical offerings I won’t make that mistake again.

Mosey to the side of the school for the Thang

Super Mega Figure 8!

Going all the way around the upper parking lot, cross at the dip stobs and then around the entrance “circle”. You know, making a figure 8 pattern. The exercises along the way were, all 20 counts:

Merkins (led my the president of the MHC no less!)

WWI situps

Goofballs

Dips

Flutter Kicks

Diamond Merkins (as suggested by Broke)

American Hammers (from Suess)

Lunges (this was supposed to be Monkey Humpers I think)

Rosco started going the wrong direction because he was following Dr. Seuss so they were reprimanded. We got back to the start and did the crossing exercises of Dips and Flutters then a count-off of HIM.

Go again for round 2 but this time go all the way around the school instead of just the entrance “circle”. We forgot to do the Monkey Humpers the first time around so we did those this time.

After another count-off at the cross point, we headed off for a 3rd round. This time we did 40 Monkey Humpers to catch up and 40 American Hammers because we forgot the last time.

Once the 6 was in we fellowship moseyed back to the start for a bunch of Shoulder Taps and Nolan Ryan’s. Time!

Broke asked why the president of the MHC would do so much upper body and shoulder work. I figured working on what you’re weakest at is a good way to improve. Or, in hindsight, maybe I was just doing what the weinke said to do (it was first used created in July 2017 for the Yank so maybe my disrespect for Merkins is a newer thing). Either way, we did a lot of upper body compared to most of my Q’s.

Announcements: Convergence, Run/Ruck/Walk/Skip thing with Frank, get involved with Whetstone program through Roscoe

Pledge of Allegiance

Prayer Requests: SA’s surgery today, SA’s mom has Covid bad, Orangeman’s daughter’s recovery

YHC took us out in prayer. Thanks for the opportunity to lead men!

Merry Christmas!!!

 

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