F3 Gastonia

Fitness, Fellowship, Faith

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Not Short Sale approved

October 19, 2020 / / 0 Comments

It was a perfect fall morning for a post at the Gashouse and many a HIM showed to know. There was a rare Quiche sighting so you know something big was going to happen. Well, it did. Keep reading…

Strong health declaration that if anyone has Covid, been in contact with or around those with Covid, please stay home for a couple weeks. This was followed by the customary disclaimer even though there were no FNGs present.

Warmup

Monkey Humpers (kind of in cadence)

Pledge of Allegiance

Split up the bootcamp and painlab guys with a mosey up to the Grier front parking lot. We counted off somewhere along the way and determined we have 10 although the count off was pretty wack. Oh yeah, YHC brought the music and showed off a new playlist since we got a family subscription to Spotify the day before. It’s great!

Once we got to the smooth pavement of the lot YHC paused the music so Short Sale could hear the instructions. Full disclaimer, YHC forgot his carefully prepared weinke and had to recall what to do.

11’s –

Merkins on one end and WWI situps on the other. Lunge walk from one end to the other. The exercises weren’t that bad but the lunging was pretty tiresome. Good push. The music was awesome!

Mosey from there to the parking lot at Parkwood that isn’t very smooth at all. Again, I paused the music so Short Sale could hear the instructions and complain.

Four Corner Escalator –

  • Corner 1 – 10 V-Ups (Sargento style which Short Sale took issue with. He showed us the “proper” way but we did it my way anyway)
  • Corner 2 – 10 V-Ups and 20 CDDs as chosen by Defib because I forgot the weinke
  • Corner 3 – 10 V-Ups, 20 CDDs and 30 Plank Jacks as chosen by Termite
  • Corner 4 – 10 V-Ups, 20 CDDs, 30 Plank Jacks and 40 Flutterkicks as chosen by Linus
  • Reverso in order back down to the start. The music was still great!

Mosey from here to the stairs in back of First Pres.

Triple Nickel –

5 Merkins at the bottom, 5 Squats at the top x5. Music was phenomenal.

Mosey down to the Grier track for YHC’s interpretation of…

Dora 123 –

Partner up, while partner 1 does AMRAP exercises, partner 2 runs a lap around the track and then swap. Each PAX would do 3 laps, hence the 1, 2, 3. Get it? The exercises were Side Straddle Hops, Squats and Goofballs. Music was still great. There was a penalty to be paid. Roscoe was warned not to change the music but chose to anyway to his hair metal stuff. He did it twice which meant he owed 20 burpees. Short Sale took issue with my music too and split the burpees with Roscoe. That’s so sweet.

Mosey back to the start and arrive just in the nick of time! Aye!

Announcements: Convergence October 31st, PT test November 14th

Prayer requests: Double Stuf’s friend’s family, our country, Goose and young folks, Herme’s M, the election

SandLot’s Compounding Interest

October 19, 2020 / / 0 Comments

A brave half-dozen plus YHC got out of the fart sack to start the week off right at the SANDLOT.  It went like this:

Disclaimer

Pledge

Warm Up:

SSH IC x 15

Mosey to the PF behind the 7-11

Dirt and S.A. call this Rack’em and Stack’em.  (I called it Compounding Interest since we kept going to the ATM for the “Rack’em” portion.)

5 Burpees

10 Merkins

20 Monkey Humpers

30 Mountain Climbers (count one side)

40 Flutter Kicks  (count one side)

50 Squats

60 LBCs

70 MNCs  (Called 1/2 counts on last stack (except for Burpees) for time)

Mosey back to start

Got in a little mary with Apollo Creeds, Jane Fondas, French Fries, and Lunges

 

Announcements:

Give2Give

Convergence – Halloween – Martha Rivers 0700 with EC @ 0615

 

Prayer Requests:

Sargento’s M – Knee

EZ Rider  – Family

 

YHC took us out.

 

Watts Up Powering Down…

Sandlot 10/12/20

October 18, 2020 / / 0 Comments

Without much of a plan in mind before the workout started, YHC had wanted to do a lot of different exercises.  So, that’s what we did. We warmed up at Pelicans and then headed to the park.  Some ab work and lunges on the way down to the picnic shelter.  Still no set plan.   We did some exercises and ran a little.  Exercise then run.  Repeat.  Then each of the PAX led in their least favorite exercise at a quantity of their choosing.  Head back towards Pelicans for a little Mary with some exercises on the way.  Not much to say here except I believe I’m partial to fewer exercises, harder sets, more intensity.

Good work men!

Announcements, Namerama, COT, Prayer requests

Stinky Bird’s memory test: failed.

Athlean Inspired Pain Lab

October 18, 2020 / / 0 Comments

We had 9 PAX show up for Pain Lab.  I brought the tabata timer back out to keep pace.  Link for the app and workout below:

Tabata Timer App

Tabata Workout for Import

The workouts are Athlean 111, and Erraticore.

I don’t feel like enough strength training and core workouts are involved.  So I drew heavily from the Athlean Xero workout program by Jeff Cavaliere.  Each exercise is done for 30 seconds with no rest between A and B.  There are 3 rounds of each exercise group.

A/B Chest

A. X Plyo Merkins

B. Step Through Merkins

A/B/C Back

A. Thumbs Up Merkins

B. Kettlebell Rows #1

C. Kettlebell Rows #2 (other arm)

A/B Triceps

A. Power Planks (alternate Tricep Extensions)

B. Cobra Merkins aka Diamond Dogs

A/B/C Legs

A. Kettlebell deadlifts

B. Single Leg Heel Touch #1

C. Single Leg Heel Touch #2 (other leg)

A/B/C Shoulders

A. Power Pushaways (alternate Kettlebell overhead press)

B. Bodyweight Side Lateral Raise

C. Moroccan Night Clubs

Up next is the Erraticore portion of the workout.  Each group was executed twice before moving on to the next.

Erraticore Group #1

60 seconds Mountain Climbers

60 seconds Superman Planks

Erraticore Group #2

60 seconds High-Low Scissor Kicks

30 Seconds Side Scissor Plank Lift

Erraticore Group #3

60 Seconds Alpine Mountain Climbers

15 Seconds Cliffhanger Planks

 

Thanks for the opportunity to lead!

  • Double Stuf

The 43

October 18, 2020 / / 0 Comments

So today is my old high school buddy Kev Clary’s birthday. He’s 43 today so for the sake of not being too complicated I made up the workout below.

Warm up

Goofballs & Don Qs in cadence.

Mosey (with musical accompaniment hand selected by DJ Sargento) down the way to the new paved loop that overlooks the river. Starting at the place where the path splits YHC explained the Thang:

The 43

Do 43 reps of the called exercise OYO counting only one legs or whatever when appropriate to be sure we’re doing enough work. When your reps are finished do a lap around the path.

  • LBCs, run lap. This route turned out to be way longer than YHC remembered but, oh well, no turning back at this point.
  • Lunges, count right leg only. Run lap
  • Merkins, yes from the President of the MHC. Run lap
  • V-Ups Sargento style Short Sale. Run lap
  • Monkey Humpers with your business end pointed at the woods so as not to disrespect the many patrons of the park. Run lap
  • WWI situps. Run lap

There were 3 other exercises on the list but because the route was so long we ran out of time. Maybe next time. Mosey back to the start to finish just barely in time.

Thanks for the opportunity to lead men. AYE!!!

Announcements: Convergence October 31st, PT Test November 14th

Prayer requests: Broke’s M, SA’s daughter, Double Stuf’s friend’s family, PAX looking for work, YHC’s M’s knee surgery Monday

 

Jerry Rice

October 18, 2020 / / 0 Comments

It was Jerry Rice’s birthday so at Folsom we decided to honor the day with good fellowship and hard work.

After a quick warm up we took a mosey to the lower lot. At one of the lot we did Big Boys and LBC’s and at the other end we did merkins and squats. In between the lots we ran pass routes. Sometimes with no defender, sometimes one defender and sometimes with 2 defenders. For a completed pass we did 3 burpees. For an incomplete pass we did 10 burpees. Needless to say we did a lot of burpees.

Prayer Request

  • Sister Act
  • Stogie
  • Slaw
  • All spoken and unspoken

Announcements

  • Convergence at Martha’s on the 31st

 

Proverbs 3:5 – Trust in the Lord with all your heart, and do not lean on your own understanding.

Big Pappy

 

 

Crossroads 18-OCT-2020

October 18, 2020 / / 0 Comments

There was a lot of discussion early on from those who posted at the 6:30 starting block about the distance.  Some were feeling supportive of Freight running his 5K.  Others (Blart) said he wasn’t going to let Freight hold him back from getting in his five miles.  So, three ran a three.1, three ran five and two ran 10 and one run/walked for rehab, but he is a sad soul and shouldn’t be mentioned (me).

We will now be tracking the daily progress of the corvette and its repair.  While there today, a minivan came and pulled it down from the blocks so it is resting on its four tires again.

Announcements:  Something on Halloween and a PT event coming up.  Broke spoke so fast that I only had three words written.

Prayers:  SA, Goodelock (Cancer), Huckleberry.

Q took us out in prayer and then we had some great discussion on schooling.  F3 Qsource baby!!!

Does anyone still read these back blasts? If I don’t get 15 likes/hearts/whatever…I will not do them again and will be eternally on Watts Up’s list.

3rd F – Die to Live

October 16, 2020 / / 0 Comments

“He said to them, The mystery of the kingdom of God has been given to you [who have teachable hearts], but those who are outside [the unbelievers, the spiritually blind] get everything in parables, so that they will continually look but not see, and they will continually hear but not understand, otherwise, they might turn [from their rejection of the truth] and be forgiven
Mark 4:11, 12 (AMP)

The following written by Brian Lassister of Heritage Church:

 

I’m astonished at God’s love despite my weaknesses.  My journey to know Christ was slow and tangled, I walked away numerous times out of fear of losing control.  However, after accepting Christ as my Lord and Savior I realized that dying to myself in order to gain a personal relationship with Christ enabled a freedom that I’d never experienced apart from Christ. I was like most unbelievers that thought Christianity was about religion and rules.  However, once I committed my life to Christ, I realized that Christianity is about a relationship with Jesus.

God wants His children (you and I) to see the Kingdom of Light with a level of clarity that enables us to grow in our spiritual maturity.  It’s imperative that we understand it’s not about who we are or what we’ve done, but who God is and what Jesus did for us on the cross that enables us to have a relationship with Him.  Mathew 6:33 states “seek first the kingdom of God and His righteousness, and all these things shall be added to you.”  When God sent His son Jesus to die for our sins on the cross, He created the environment for us to seek Him on a personal level.

Our belief and trust in Christ lay the foundation for transformation, from there our ability to learn and grow as a disciple comes from our commitment to seek God on a personal level.  We must remember that our relationship with God comes before anything else.  People often equate spiritual maturity to other areas of development.  However, at the highest level of spiritual maturity (living a God Centered life), is where the individual has learned to die to themselves daily, in order to allow Christ to flow through them.  This enables them to give, serve and expand the Kingdom of Light via their God given gifts, skills and abilities.  Victory to the believer is often characterized in different terms than the world uses to define success.

To the believer, our ability to display Love, Joy, Peace, Patience, Kindness, Goodness, Faithfulness, Gentleness and Self Control always (regardless of scenario) is a mark of victory.  Until you’re able to gain a closeness with Christ its hard to believe you can walk through the various battlefields of life with this type perspective.  However, once you’ve gained this type of relationship with God, you realize it becomes the guiding point for everything in your life.

This week let’s pray for Anchorman, Waterboy, Virus, Fife, Dry Rub, Hermie, Gumby, Scribbles

Tiger

Hill Work at the Pub

October 15, 2020 / / 0 Comments

9 HIMS at the Pub on a morning warmer than I expected.

Good push up the hills. Also, a DDC spotting.

Announcements:

Support Freight and Give to Give2Give Run

Convergence-Oct. 31

PT Test in November

Prayer Requests:

SA and family

Sargento’s M

Tiger

Word:

Is. 41

10 fear not, for I am with you;
    be not dismayed, for I am your God;
I will strengthen you, I will help you,
    I will uphold you with my righteous right hand.

13 For I, the Lord your God,
    hold your right hand;
it is I who say to you, “Fear not,
    I am the one who helps you.”

YHC took us out.

Great work, guys!

Seuss

The Stairs and Bridge to Nowhere

October 15, 2020 / / 0 Comments

Twelve men cruised into Cramerton this beautiful morning to start their day with some shenanigans at The Goat.  Our workout plan was the product of my 2.0 McKenzie, aka Musicbox.  I mentioned today was my day to Q and she lit up with ideas.  We scouted the AO last week for painful opportunities and in the end found the Stairs and Bridge to Nowhere.  This morning she gained some praise and a few groans along the way.  It went something like this…

Warm up with 10 SSH IC / 15 Cotton Pickers IC / 20 Imperial Storm Troopers IC / 20 Moroccan Night Clubs IC  (In case you didn’t catch it… that represents todays date. 10/15/2020.  Smart kid.)

Mosey to Bridge  – Lieutenant Dan across Bridge  (Lunge – Lunge – Squat)

Mosey to Split Rail Fence – 20 Incline Merkin IC / 10 Decline Merkin OYO

Mosey back to Bridge – Bear Crawl across.

Mosey around town  square to Stairs for some Dora.

Partner Up!  Partner #1 runs up stairs, 5 Merkins in parking lot, run around building and back.

Partner #2 Starts off the 100 Merkins / 200 Monkey Humpers / 300 LBCs and because they were so darn fast 400 Squats.  She said we wouldn’t need them but we did.

Mosey around town square again with a stop for 25 Dips at the Gazebo.

Time for some Mary… “Nope too early.  We have 10 minutes” says Orangeman.  “We can go back to the Bridge.” say Orangeman.  I won’t repeat what the others said at this point.

Mosey to the bridge again.  Cross Lieutenant Dan style and turn back for another Bear Crawl.

Now we Mosey to Mary.

A few rounds of Merkin Clock and some Pretzel Crunches called out by Tesla and that’s a wrap.

Prayer requests – Fife’s Family – His wife’s Grandmother is sick with Covid.

Orangeman’s Daughter and Family – Upcoming surgery for his oldest daughter.

Announcements –   Brew Ruck Saturday 10/17.  Look for pre blast info from Freight.

Convergence Saturday 10/31.  Look for pre blast info from Broke.

It was a pleasure leading today.  Way to get after it!  We finished quicker than we had planned.  I’ll remember that next time.

BOS & 2.0 Musicbox

 

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