F3 Gastonia

Fitness, Fellowship, Faith

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Goat Island or The Fighting Yank – I can’t remember

10/29/20 – Goat Island

Eight young men rolled the dice this morning and beat the house.  No rain from ZETA at 5:30 am.  Here is how it went…..

Disclaimer

Warm Up:

GoofBalls IC x 26

HillyBilly Walkers IC x 20

Moroccan Night Clubs IC x 30

 

The Thang:

I got the idea for this workout from Dry Rub at The Sandlot a couple of weeks ago……

 

Mosey to the Basketball court

40 Michael Phelps (count one leg) then Jail Break to the end of the parking lot, and Mosey back.

Rinse and repeat x 4 for 160 total

Mosey to the corner of 8th Ave and Hampton Ct.

20 Merkins then Mosey to the end of Hampton Ct. and back

Rinse and Repeat x 5 for 100 Merkins total.  Mix the Merkins up with Werkins, Diamonds, Derkins, Offset Merkins etc……

Mosey to the corner of 8th ave and N. Main St.

30 squats then Mosey around the church and the Community Bldg.

Rinse and Repeat x 4 for 120 total squats

Mosey to the corner of Front St. and Center Street

Catch the pledge on the way there.

50 LBC’s Mosey around the buildings

Rinse and Repeat x 4 for 200 LBC’s

Hit the stairs for 1 minute of Calf Raises AMRAP

Watts Up said we were just short of 3 miles and almost time.  Mosey around the back of the buildings and back to the flag.

 

Announcements:

Convergence – Sat 10/31 – EC at 6:15 (Meet at Snoballs on Neil Hawkins Rd.) and workout at 7:00 at Martha rivers Park.

Look for AO tee shirts to go on pre order from MudGear soon.

Many Prayer Requests

Thanks for the opportunity to lead men

Dirt

86 Rudolph AGAIN!

Timeframe called for help to cover the Bulldog, so I stepped up. Five Hims showed up to play with the dog.

We did warm ups and stretches to get the blood going. From there, we did (5) exercises for 45 seconds each OYO followed by 15 seconds to transition to the next, then moseyed around the parking lot after each set.  We repeated that (7) times with varied exercises from  side straddle hops, flutter kicks, iron mans, CDD’s, merkins, big boys, American hammers, chest presses, kettle swings, bear crawls, lunges, etc. you get the picture.

We pledged our allegiance to the new AMERICAN flag for our site. It sure is purty! Prayed for those heard and those unheard. Then we had a special prayer for our Rudolph aka Buttercup for being MIA. The story is that Rudolph spent his morning picking daisy’s from the neighbors back yard, idk?

PRISON BREAK

10 men showed up for a run through Dallas at the one and only prison break. It was fun and a good time of fellowship!

 

Announcements

PT test Nov 14th at the gas house

Convergence 31st at Martha Rivers

Christmas Party December 12th

Prayer Request

James Goudelock with cancer

Bedpans friend, Sister Acts daughter and family, Sparky co worker battling cancer, Band teacher at Stanley middle, Max Johnson and his little girl battling a heart condition and Recovering from surgery, Gold digger and his baby that is on the way!

Please pray for me as I am taking on the youth pastor position at our church. We start off next Friday @ Berea Baptist in Gastonia at 6:00pm if you know any kids 6th grade thru 12th. We will have a fire, cooking hotdogs and games.

 

Round Up

Just Another Gloomy Day at The Goat

Thirteen HIMs posted at The Goat this morning for a standard issue beat down. Hopefully, YHC did not disappoint.

Quick warm-up and a short mosey to the island. Walking the bridge is not allowed, so we started off with a stupid shuffle, which quickly Omaha’d to a lunge walk. Mosey to the other bridge for another lunge walk across, then onto the back parking lot.

The Thang: 6 corner escalators! We started in the middle with 2 burpees, scatter shot to any corner for 10 hand release merkins. Back to the middle for 4 burpees, mosey to a different corner for 10 hand release merkins then 20 CDDs. Corner 3 was squats, corner 4 flutters, corner 5 side straddle hops, and corner six for American hammers. Each time in the middle increased the burpees by 2 until 12. Run it back down the escalator until time to head back.

Lunge walk, stupid shuffle, bear crawl, or whatever your PAX heart desired over the two bridges for home.

COT

It was a honor to lead – Orangeman

Part 2 of VQ at Folsom

We had 13 HIM’s show up for part 2 of my VQ.

Warmed up with 5 burpees, 10 IC gravel pickers, 20 merkins and 10 IC side straddle hops.

We then moseyed to flag at entrance of park stopping at each light (7 total) to do 5 merkins, 3 big boys and 1 burpee at each light.

At the flag, we did the pledge and moseyed back to tennis courts.

At tennis courts we had 6 stations that had 3 exercises each. After doing all 3 exercises, you run a lap and lunge walk to next station.

Station 1: 30 flutter kicks, 30 V-ups, 30 LBC’s

Station 2: 10 burpees, 20 merkins, 30 mountain climbers

Station 3: 40 bicycles, 40 American hammers, 6″ hold for 60 second count

Station 4: 30 mike tysons, 20 merkins, 40 arm presses

Station 5: 30 big boys, plank for 60 second count, 30 seated in and outs

Station 6: 40 squats, 40 calf raises, 40 monkey humpers

We had a short devotion from Ephesians 4:29 about the words that come out of our mouth and letting people ‘off the hook’.

Announcements were convergence this Saturday and PT test Nov 14, Christmas party Dec 12.

Prayer request were made known and we prayed.

The Harvest is Plentiful…

It was a damp morning for The Sword but 5 HIMs showed for the gloom.  Good run though a little on the humid side.  We met back at the parking lot for the verse… a repeat of the previous day’s Q-source (Sua Sponte Leader).

LUKE 10:2
HE TOLD THEM, “THE HARVEST IS PLENTIFUL, BUT
THE WORKERS ARE FEW. ASK THE LORD OF THE
HARVEST, THEREFORE, TO SEND OUT WORKERS
INTO HIS HARVEST FIELD.”

Announcements:

  • WLMS 5k
  • Brew-Ruck
  • Convergence
  • PT Repeat

Prayers:

  • Purple Haze interview
  • Stogie’s Dad
  • Anchorman
  • Bed Pan’s M surgery recovery

Big Pappy prayed us out.

Good Times Had By All

Not a bad morning at the Labyrinth.  A little muggy but the company was more than enough to make up for it.  This simple yet effective work out was as always an ideal way to start the day.

5:30 on the clock and time to push the rock.

Warmup:

20 SSH dc ic

20 Imperial Walkers

20 Squats

20 Monkey Humpers

20 Mountain Climbers

20 Merkins

20 LBC’s

20 Flutters

Mosey down to the clubhouse in the center of the ballfields for the thang.

Pledge (as YHC forgot it at the start)

Partner up:

P1 Stays and does LBC’s while

P2 moseys to the parking lot for 5 merkins

Flapjack

All x 3

Repeat warmup (except for the SSH’s)

Partner up for the second part of the thang:

P1 Stays and does Heels to Heaven while

P2 moseys to the parking lot for 10 merkins

Flapjack

All x 3

Find a spot of the fence for some calf raises:

20 dc ic feet parallel

10 dc ic toes pointed out

10 dc ic toes pointed in

Repeat the warmup (except for the SSH’s) yet again

Mosey back to start.

20 dc ic American Hammers

20 sc oyo oblique crunches each side.

Time!

COT

Prayer

Announcements:

Oct 31 6:15 EC Run/Ruck at Snoballs

Oct 31 Convergence at Martha Rivers Park (next to Snoballs)– Shoe and workout collection

Nov 11 Murph at the Labyrinth.  Canned for and donation collection for Crisis Assistance Ministry (CAM).

Nov 14 Gashouse PT Test

Site shirts go live soon.  Keep an eye out.

Prayers:

Gastone for healing

Celebration for Clavin with a new grand nephew
Our Nation and all that is involved with that.
Moleskin:

It was a typical F3 morning and workout.  However, with that said, I am personally very grateful to have this.  YHC makes every effort to not take this for granted and try to share with some Sad Clowns that I know.  It has been and continues to be a true blessing.

It was great to see Emoji out today.

Great push and good times had by all (as JJ so eloquently put it at the end).

Thank you to Clavin for the opportunity.

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

Timeframe

 

The two brothers! Burpee & Merkin Dan.

14 of us at the jv spot. Maybe one day we will get those varsity guys to come by. 

Warm up

SSH x 10 IC or how ever many it takes till the late arrivals get in the circle

Grass pickers x 10 IC

Moroccan night clubs x 20 IC

Dying Cockroaches x 10 IC

Mosey past the playground to the parking lot for the Thang.

Merkin & BURPEE DANS!!!!!!

We started with Merkins and then switched to Burpees. We lined up across the curb and did 1 Merkin/Burpee and 4 lunges, then another Merkin/Burpee and 4 lunges. It was about 2 – 3 sets per rep.  At the other side we turned around and came back. Only we added a  Merkin/Burpee. So 2 Merkin/Burpees and 4 lunges. then at the other side add another Merkin/Burpee. All the way to 10 Merkin/Burpees. We completed all the Merkins but not the Burpees. Also we did the same format but did LBC and crab walk from one side to the other.

 

Announcements

Martha rivers park convergence Halloween morning.

Pt test  gashouse in the future. 

Bring shoes to convergence.

 

Prayer request/ Praises

James Goudelock cancer

Montross aunt and family

SA and family

Stephanie McMahon  cancer

Double stuff and Corey and family

VQ at Folsom

We had a great turn out for my VQ. I was super excited to lead for the first time. It went a little like this:

Warm up with 5 burpees, 10 IC gravel pickers, 20 merkins, 10 IC side straddle hops

We then moseyed to the lower parking lot where 12 stations awaited us. Each station had 2 different exercises to be done in 2 rounds. After each exercise, a lap was made around the parking lot back to the the same station and a lunge walk was done to the next station. Below is the exercise at each station:

Station 1:  30 flutter kicks,  30 American hammers

Station 2:  30 knee crunches,  6″ hold for 30 second count

Station 3:  30 V-Ups,  30 Seated In & Outs

Station 4:  30 Bicycles, 25 Big Boys

Station 5:  30 Circles to Right (6″), Plank hold for 30 second count

Station 6:  30 Circles to Left (6″), 25 sit-up rotations

Station 7:  30 Merkins,  10 Burpees

Station 8:  30 Arm Presses,  30 Monkey Humpers

Station 9:  25 Mike Tysons,  30 Calf Raises

Station 10:  30 Squats,  25 Merkins

Station 11:  10 Burpees,  30 Side Straddle Hops

Station 12:  30 Mountain Climbers,  30 Moroccan Night Clubs

We then moseyed back to the tennis courts and we then did 5 mins of Picking Cherries, Dropping Cherries and Over head claps with out dropping arms. Each minute was ( 30 sec picking, 20 sec dropping and 10 sec claps) x 5.

Finished with 22 Merkins for the Vets, with a little word from the Good Book!! Wichita made announcements and we closed in prayer.

Merkinfest at Folsom

We had a good crowd at Folsom this morning and I was chomping at the bit to bring a good workout. It went something like this

Warm up:gravel pickers,ssh,squats,merkins,Mtn climbers,all x10 I C FYI sister act this is a warmup😉

Then we moseyed to the soccers field and did 20 merkins 20 big boys 20 calf raises ran the hill x4

next we moseyed to the stage and did 20 derkins 20 monkey humpers x4

20 incline merkins 20 leg raises x4

then moseyed to back picnic shelter for pull-ups to failure and 20 split squats x4

10 tricep dips 10 hanging knee raises x3

times up qic closed in prayer Wichita made announcements I shared php 4:8 with the guys and talked about how the verse convicted me that’s it fun was had by all thanks for the opportunity to lead

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