F3 Gastonia

Fitness, Fellowship, Faith

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Storm of Sharks

October 21, 2020 / / 0 Comments

Thirteen sharks swam into The Storm and it went a little like this…

Warm up –  SSH x 10 IC  / Imperial Walkers x 20 IC / Grass Pickers x 10 IC / Mountain Climbers x 20 IC / Burpees x 5 OYO

Mosey to guardrail – Rnd 1. Derkins x 10 / Dips x 20 / Incline Merkins x 10.  Rnd 2. OYO Derkins x 20 / Dips x 10 / Incline Merkins x 20.

Mosey to upper parking lot for some Sharknado.

Partner one runs two laps around four specified light poles before taking over for partner two.  Partner two begins working on the following. 100 Plank Jack’s / 200 Jump Squats / 300 American Hammers / 400 LBC / 500 Flutter Kicks

Short move to front of school for 10 step ups each leg and 20 Calf Raises

Short Mary-   Homer to Marge / Dying Cockroach / LBCs and we are out of time.

Announcements: The Storm and The Yank shirts are going to be up on the Mudgear site soon for orders. Need 12 of each to print.

Anniversary Convergence on 10/31

Prayers: SA, daughter and family.  Sargento’s M for quick recovery from knee surgery.

TopHat closed us out in prayer.

Thank you for the opportunity to lead.  I enjoyed it.  Hope you did too.  My 2.0 loves helping me put these workouts together.  Need to assemble an F3 Dad’s event soon!

 

 

 

 

 

 

 

 

 

It’s my Q

October 21, 2020 / / 0 Comments

11 men total for this day’s Midoriyama workout. 1 tried on multiple occasions to take the Q but I’m pretty stubborn and kept on going.

Warmup:

? It’s 5:30 in the evening if you ain’t warmed up by now what the heck have you been doing all day? Def you can ignore that statement, we know.

Mosey to the soccer field and lay out some cones at 10, 25, 50, 75, and 100 yds.

The Thang:

Red Barchetta (Kinda)(also this was named after a car). I borrowed this from some region. I think it was a part of their CSAUP or something.

Run 100 yds and do 100 SSH. Run back and do 100 more SSH.

Run 75 yds and do 75 mtn climbers. Run back and do 75 more.

Run 50 yds and do 50 LBC’s. Run back and do 50 more.

Run 25 yds and do 25 merkins. Run back and 25 more.

Run 10 yds(Broke and Seuss) and do 10 burpees. Run back and do 10 more.

Next we did some 1:4 ratio work. We did these three but split them up. We did 1-5 for each and then came back for 6-10.

Capitan America-1:4 burpee/lateral hop

Tiger King-1:4 squat/lunge

Capitan Thor-1:4 merkin/overhead press

Good Times!

Mosey back to the flag

COT:

Announcements-Convergence 10/31 at Martha’s 0700, Fitness test 11/14 at Gashouse.

Namerama

Prayer Request-SA and fam, several with sickness and loss, Slaw’s….well you know.

Visiting Q – Vacation

October 21, 2020 / / 0 Comments

Apologies first, I think there may be one other Pax that was present that is not mentioned.

Orangeman arranged with Bos to have  a visit from Metro pax to the Yank.  Thanks to Vacation for leading!  There was no warm up, he came out swinging from the start. I may also not list all we did, going from memory.

Mosey to parking lot behind the jail, wall sit and touch toes alternating 20 times each side.  Mosey to other side and Nur back.  Three times and then 20 burpees.  Repeat.  20 squats and 10 wall jumps, three rounds.  Did a couple other rounds similar to those mentioned.

Mosey back to park and across to pavilion.   Under the pavilion did several different combinations of exercises, doing one exercise for reps and then changing to another exercise for reps.  Each combination lasted two minutes.  Dips, merkins, LBC, step ups, squats, low to high plank, plank with alternating punches, alternating kicks with punches among others.  Did a couple of rounds and then ran the hill from the upper pavilion to the lower pavilion 10 times.  More exercises and then ran the hill five times.  Vacation had to leave for another obligation about 40 minutes in.

Boudin stepped in and finished the workout.  He led us to the track behind the middle school where we ran mid way around track and stopped for exercises.  LBC merkins, squats, and others.

Five burpees for train.  Made our way to the Yank, pledge.

Announcements – Convergence 10/31 at Martha Rivers, other AO’s closed, PT test 11/14 at Gashouse.

Prayer requests were made and Boudin took us out.

Snookie EH’d a friend that joined us.  Welcome to Otis!!

Tiger

Records were attempted

October 21, 2020 / / 0 Comments

My route brings me by GasHouse’s “International” Airport.  The airport was cordoned off for The Presidents visit.  While no advance team for the secret service were spotted, we were pretty sure we were being surveilled…

Nine men rolled into the labyrinth on this surprisingly warm morn, including one who managed to cross over from NoGa.

No FNGs, so a short disclaimer followed by The Pledge.

Warmup consisted of 10 SSH IC / 21 Hillbillies IC / 20 Moroccan Night Clubs IC

Mosey to Martha Rivers, stop a  one of the lights and zombie walk (Lunge – Lunge – Squat)  to the next one.

Move over to the Split Rail Fence for 20 Incline Merkins IC / 10 Derkins OYO

Mosey a bit further to another light, bear crawl to the next one.

Mosey on to the end of the parking lot near the playground.

Partner Up! Time for a little Dora.

Partner #1 runs up around the third island, 5 Merkins when cross the center lot, and back.

Partner #2 Starts off the 100 Merkins / 200 Monkey Humpers / 300 LBCs / 400 Squats.

Move over to the shelter for 4 sets of 25 Dips and 25 Step-Ups with the same lap for Dora in between.

Time to work our way back home.

Start to mosey back, stop at a light and zombie walk to the next.  During this phase, there was a complaint raised about it being a heavy leg day.  So, 10 HRMs!

Mosey up to  the entrance to the park.

Here YHC issues a challenge to those present to try to dethrone GoldDigger on Jailbreak.

I don’t know where Waterboy, nor JJ ranked, Stinky Bird did manage to beat Sister Act and tie Gump. But for F3, GoldDigger still stands at the top (but is now the 4th slowest overall  – his age must be showing)

And that is time.

 

Announcements:

  • Convergence @ Martha Rivers 31-Oct
  • PT Test 14-Nov
  • Give2Give

 

Prayer Requests:

  • EZ Rider’s Family
  • Sargento’s M
  • Sister Act’s 2.0 and Family

YHC took us out.

 

It was a honor to lead today.

If you missed Monday or today, you can get your own shock of Watts Up Friday at Downtown.

Come get you some!

SYITG

 

Watts Up Powering Down

Iron Hulks

October 20, 2020 / / 0 Comments

I appreciated the opportunity  to Q at Mt Hollywood.  It is an AO full of solid HIMs and it is always beneficial for your growth as a leader to  Q outside your home AO.

You never know what to expect from the PAX. My method is pick a body part and work it. Today it was the shoulders.

The Thang

  • Iron Hulks with merkins up to 10
  • 4 corners
    • 10 dips
    • 20 mountain climbers
    • 30 squat
    • 40 LBC
  • Iron Hulks with CDD’s up to 10
  • 4 corners
    • 10 dips
    • 20 mountain climbers
    • 30 squat
    • 40 LBC
  • Iron Hulks with wide arm merkins up to 10
  • 4 corners
    • 10 dips
    • 20 mountain climbers
    • 30 squat
    • 40 LBC
  • Iron Hulks with diamond merkins up to 10
  • 4 corners
    • 10 dips
    • 20 mountain climbers
    • 30 squat
    • 40 LBC
  • Iron Hulks with CDD’s up to 10
  • 10 Burpees

22 for the troops and finished up with the pledge.

Prayer Request

  • Sister Act
  • Purple Haze
  • Huck
  • Slaw
  • All PAX

Announcements

  • Welcome FNG Patella!!!
  • Convergence Oct 31st
  • PT Test on the Nov 14th

Matthew 23:4 – “They tie up heavy burdens and lay them on men’s shoulders, but they themselves are unwilling to move them with so much as a finger.”

Big Pappy

Folsom 10/20

October 20, 2020 / / 0 Comments

12 men at Folsom this morning.  No FNGs, let’s roll!!

Warm-up:

10 Burpees

The Thang:

Mosey towards flag pole.  Stopping at 5 light poles on the way up.

Exercises at each pole:

5 Burpees

10 Hand Release Merkins

15 Jump Lunges

Knock out the pledge.  Mosey to the parking lot across from building. Line up on the curb facing the parking lot.  Exercise called is Dirty 11’s!!  Normal 11s workout but adding an exercise in the middle.  Exercise in the middle is 2 Burpees each time you get to the island. 10 Mike Tyson’s, 2 Burpees in middle, 1 Imperial Walker Squat, 2 Burpees in middle on way back.  Then 9 Mike Tyson’s, 2 Burpees, 2 IW Squats, 2 Burpees.  Continue this until you finish with 1 Mike Tyson, 2 Burpees, 10 IW Squats, 2 Burpees. Great work on this men. When you got finished, pax were told to fall in and finish with the six!!

Still time remaining. We gathered in the upper corner of the parking lot.  4 corner Escalator is called.  Start with 10 Merkins.  Mosey to 2nd corner of lot for 10 Merkins, 20 Jump Squats.  Go to 3rd corner for 10 Merkins, 20 Jump Squats, 30 Mountain Climbers (count right side).  Go to last corner for 10 Merkins, 20 Jump Squats, 30 MC, 40 American Hammers (count right side).

Time getting low, start our way back to the flag.  We stopped at the first 2 light poles for 5 Burpees, 10 HR Merkins, 15 Jump Lunges at each pole.  Didn’t have time to stop at anymore poles, so we moseyed straight back to the flag.  Time!!!

Announcements:

Convergence 10/31 at Martha’s

PT test at Gashouse on 11/14

Prayer Request

All pax battling injury, SA daughter

Nameorama

 

Appreciate the oppy to lead today.

Sister Act

 

Mt Hollywood 10/12

October 20, 2020 / / 0 Comments

7 men at Mt Hollywood this morning!   Nice cool morning to put in some work!

Warm-up:

10 Burpees

The Thang:

Mosey to the dreadful Baptist Hill!!  Start down at the bottom on Main St.  Exercise called here is the Triple Nickel!!

5 Rounds:

5 Hand Release Merkins at bottom

Run to top

5 Jump Squats

Run back down

That sucked, and took longer than expected.  That hill is brutal!

Next short mosey to corner of entrance to BB&T.  Exercise called here is 7 of Diamonds.  We would use the small square block around the bank for this.  You start with an exercise at each corner.  Then you do a different exercise at each corner, but increasing the reps by 7.  Went like this.

7 Burpees

14 Jump Lunges

21 Merkins

28 Mountain Climbers

21 Flutter Kicks

14 Imperial Walker Squat

7 Burpees

We were not able to get in the last two exercises.  With time low, we had to call this after the Flutter Kicks.  Mosey back to the flag the long way going by Ida Rankin School.  Time!!

 

Announcements

Prayer Request

Nameorama

 

Always a great time to Q!!

Sister Act

Folsom 10/3

October 20, 2020 / / 0 Comments

15 men posted on this Saturday morning to put in some work.  No FNGs, time to work!!

Warm-up:

Gravel Pickers, Wind Mills

The Thang:

Head to tennis courts.  Line up face the length of all the courts.  First exercise called is The 555 Standard!

5 Rounds

15 Squats

15 Burpees

15 Hand Release Merkins

Run to far end of court and back

 

On to next called exercise.  Line back up on line.  Called 11’s. Use the length of 2 courts for this one.  Start with 10 Mike Tyson’s, run to end of 2nd court for 1 Imperial Walker Squat, run back.  Then 9 Mike Tyson’s, run, 2 IW Squats, run back.  Continue until you finish with 1 Mike Tyson and 10 IW Squats on other end.

Circle up.  Exercise called here is Pandemic!  Start with 1 Burpee, 2 Mountain Climbers, 3 Sit-Up.  Then so 2 Burpees, 4 MC, 6 Sit-Up. Then 3 Burpees, 6 MC, 9 Sit-ups.  Pyramid style workout where you are supposed to go 1 to 10 to 1.  We made it to 10 Burpees, 20 MC, 30 Sit-ups and stopped.

Next line back up on line.  Exercise called is Rugby Sprints.  I call an exercise and do it AMRAP.  When I say go, sprint down 2 courts, sprint back 2 courts, then walk 2 courts.  We did this 4 times with a different exercise called each time!

Time running out, mosey back to the flag.  Knock out 10 more Burpees to round it out to 140 Burpees for the morning!  Nice work men. Time!!

 

Announcements

Prayer request

Nameorama

 

Honor to lead today.

Sister Act

This one goes out to the one…

October 20, 2020 / / 0 Comments

Styx coupon front we from
Music building Wide Diamond Covid
Of only if  and said along   was once attempted pledge 20 20 20 20 20 20 mosey circle counting School the nur ten merkin overhead round extensions swings mosey down without around once tricep curls to finished the arm tricep squat disclaimer diamond home stay   after coupon today’s goblet each one Disclaimer truck to warm up coupon exercise up for a collect up a from end to 5 merkin merkin 5 5 5 merkin additional

Early in their career these boys from Athens, GA were told by record execs that liner notes and lyrics needed to be provided so fans could understand and sing along ….. the choice was made to incorporate ALL words into a jumble …. execs were NOT amused if you are still unable to decifer today’s workout then perhaps you should have posted … if you don’t know the band I reference then perhaps you should listen to the Murmur in the So. Central Rain …. or just give up believing that It’s The End Of The World As We Know It

announcements

10/31 convergence Martha Rivers

11/14 PT test ( Yank?)

Give to Give still plenty O time

prayers

Watts Up son

Hipaa

Hermie and his M

lastly there’s only one person who religiously claims to read my BB …. I hope you enjoyed BB!

EC got Broke Soaked

October 19, 2020 / / 0 Comments

Rolled into Crossroads hoping the rain would hold off for our run.  Warmed up with Gumby under the gas canopy then here comes Broke soaked from head to toe.  He caught the tale end of the rain showers for the morning and found a nice puddle while catching some EC in the dark!  It slowed to a mist as the other HIMs arrived so we took off while we were in the dry.  The rain held and it was a great run.  We reassembled for the pledge and COT.

No new announcements (Convergence / PT Test / Brew Ruck / WLMS 5k) but per the Nan-Tan please remember to respect others if you have been diagnosed or exposed to someone with COVID and stay home.

Prayer Requests:

Broke’s wife surgery and safe travels / Anchorman / SA / Unspoken / Gumby’s Mom / Purple Haze & Huckleberry job search

Moved indoors for coffee and Q-source just in time as the bottom dropped out soon afterwards.

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