F3 Gastonia

Fitness, Fellowship, Faith

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Last Day of Summer

September 21, 2020 / / 0 Comments

Last full day of Summer started with a balmy 48 degrees at Mt Hollywood, felt good.  5:30, let’s go.

SSH, Toy Soldiers, and Grass Pickers to start all 15X IC.  Mosey to the wall in front of the elementary school.

YHC calls 20 derkins, 10 step ups each leg, 20 suspension merkins (always a crowd pleaser), 10 step ups each leg, 20 reverse grip incline merkins.  Rinse and repeat.  One more round but replace step ups with dips.

Mosey to BBT parking lot.  YHC calls for Dora but without a partner.  100 lunges, take a lap around bank, 200 squats take a lap, 300 LBC take a lap.  Looks pretty easy reading it.  It wasn’t. Lots of reps to do OYO.  Mosey to flag.

Circle up for some iron hulk.  Each pax took a turn on the call, all the way to 10 and 40.  Couple mins remain, enough time for flutter kicks and heels to heaven.

Time.

Announcements: JJ5k on Saturday, Mt Mitchell hike on Sunday.  Should have substitute date for blood drive this week.

Prayer requests: Allen Tate surgery this week, Banks family in Gastonia.  Numerous requests from CSAUP.

Broke took us out in prayer.

Always an honor

Tiger

Sandlot 9/14/20

September 20, 2020 / / 0 Comments

Rolling in close to time after a last minute, yet mandatory, pre-workout offload, Gastone and Watts Up were surprised to learn the Stinky Bird had a premeditated workout…..

Let’s get started.

Disclaimer, Pledge, warmup mosey to Martha’s entrance.

SSHx25IC

Big Boy x 25 OYO

Merkins x 20 OYO

Mosey to entrance of neighborhood.  Bear Crawl to the stop sign.   Wait, intersection, not stop sign (thanks for the lesson in traffic terms, guys!)  Omaha’d to Lunges anyway.  At stop sign, Big Boy x 20 OYO.  Mosey to intersection at Union for some:

Mtn Climbers x 25 OYO

LBCs x 25 OYO

American Hammer x 25 IC

Merkins x 20 OYO

Mosey to Funeral home for some 11’s.  Mike Tyson at the building, Imperial Walker Squats at Union.  Watts Up was bored, but obliged me anyway.

Calf raises at the bank, then mosey back to Pelicans for a little Mary.  TIME!  Good work, men.  We got in around 2.5 miles!

Announcements: JJ5K Sept 26, Mt Mitchell Sept 27-talk to Gastone

Prayer requests:  PAX and their families

COT

Hard day at Hollywood.

September 20, 2020 / / 0 Comments

Hard day after 2nd round of the IPC on Saturday. But I signed up for it, so I’ve got to show. Upon arrival I see several PAX on a stroll and immediately think how I hurt but with a little persistence I can work my way to feeling better and getting the soreness out. Thanks to some PAX who helped me this workout. I had a brain fart coming up with ideas. With that we begin.

Warm up 10 IC

SSH x 10

Seal Jacks x 10

Hillbilly x 10

Toy Soldiers x 10

Freddie Merck’s x 10

Dying Cockroaches x 10

LBC x 10

American Hammers x 10

Merkins x 10

Mosey to the parking lot at Rankin Elementary and start 11’s.

1 set Burpees  and Mike Tysons.

2 set Dips and Incline Merkins on curb 

3 set Goofballs and SSH

Mosey back to the start for some time work.

5 Burpees every 3 min. Til I say stop. After each round of Burpees switch exercises.

Nolan Ryan’s switching arms every 5 reps.

Morocco’s. Night clubs

Squats

Mnt Climbers.

 

 

 

Announcements

Mnt Mitchel hike

JJ 5k

Blood Drive

Prayer request

Many guys need your prayers. Please let someone know of your prayer need and please pray for each other.

God bless guys!!
Pockets.

Iron Pax Challenge @ The Yank

September 20, 2020 / / 0 Comments

10 of us this morning. I think most of them are trying to dodge the IPC. But I had other plans. With the speaker box set up with some Hairband music and a timer set we begin. After the bell on every minute. Complete 3 Burpees. While doing each exercise. scoring is done by time complete.

EMOM = 3 Burpees

50 Hand release release Merkins

100 Leg Raises

150 Jungle Boi Squats

200 Big Boy Sit-Ups

250 Stationary Lunges. Count each leg

since several PAX were done, we stopped and did some merry to finish out the end of the hour. I’m pretty sure they don’t want to hear another timer for awhile. 😂

Nice work men!!

Crossroads 9/20/20

September 20, 2020 / / 0 Comments

One runner two Rucker’s, three Rucker’s four.  Everyone who showed up today was feeling the pain from something.  Blart was the lone runner for a bit.  Dr. Seuss was angry to ruck, but did it nonetheless.

Announcements:  JJ5K.

Prayers:  Linda Crews Family

Qsource on Contentment

Firemen in training

September 17, 2020 / / 0 Comments

10 pax decided to push the rock at Midoryama – YHC was there to oblige.  No FNGs so short disclaimer then warm-up

20 SSH and 20 LBCs – that ‘s enough.  Mosey to walking path on other side of Lowell Spencer Mt Rd.

 

The Thang:

1 minute AMRAP exercises followed by moseying half the path – Rinse and Repeat x 10

Exercises were:

Burpees

LBCs

Flutter kicks

American Hammer

Big Boy situps

Elbow Plank

SSH

Dying Cockroaches

Freddie Mercuries

Hillbillies (Thanks Wojo)

 

Mosey back to flag for pledge

I had a great time hosting today – the pax were quite talkative (maybe the workout was a little lax-I’ll try to better next time).  We did have fun being heckled by a local neighbor who was walking the path – She could not understand why we never passed her – she never saw us stop to exercise only saw us approach her running to area for exercises.  For some reason she felt we were firemen in training (Gaston fire should be so lucky).

 

Announcements:

CSAUP this Saturday – If you haven’t signed up see Broke

JJ 5K 9/26

Mt Mitchell 9/27

Prayers for Double Stuf’s friend in ICU at Duke with liver failure, Slaw on IR, People battling addiction, Clavin and his family

 

Until next time Defib out

IPC Week 3 the hard way

September 17, 2020 / / 0 Comments

6 Men did week 3 the hard way Wednesday evening…..in the warmer part of the day. Rumor is you get to deduct 1 minute for every 5 degrees over the morning low. It’s not just my work schedule that keeps me away from the morning workouts. I also like to choose the harder thing! Anyway we did it. It sucked. We got better. I think? The 6 was picked up and everyone finished! Rocks were pushed!

 

Also do you remember when the below happened back in 2017? Well some of this happened again!

 

 

So the forecast from the weather man was 100% chance of rain. Which means 50% real chance. Many, I believe didn’t even set their alarm clocks. 5 other men posted to see what I would look like at 37 for the last time. They were rewarded with the greatest workout in F3 Gastonia history. I mean this workout was insane! Some would use words like awesome, unbelievable, ridiculous, mind blowing, and mind numbing. People were laughing. People were crying. Burn boot camp shut the doors, turned off the lights and went home. Someone died and someone was born. Street lights went off in the dark. Roosters crowed even though it wasn’t time. Flowers bloomed. There was a partial lunar eclipse and a full solar eclipse all at the same time! We saw trains but they made no noise. The grass was wet but dry to the touch. There was a fire but it didn’t burn. I mean it was crazy.
The Thang:
I’ll never tell. Show to know!

 

Guest Q Walker

September 17, 2020 / / 0 Comments

This Saturday was different from the norm. Walker from Rock Hill came into town as a guest Q.
Most pax remember him from the several and I mean several flutters we did and how he is older than most.
So we came prepared for his flutters.
He brought flutters and some others ideas as we did work in the soccer field at folsom.

Like most guest Q’s from the past they tend to shrug shoulders when it comes to the BB.
Sometimes you pick up the 6 and sometimes the 6 picks up the BB.

The bed Pan is Full,

Doraburpeecideescalator

September 17, 2020 / / 0 Comments

YHC had a feeling the crowd would be light due to the fear of a little rain in the forecast. Driving into Folsom it was mainly a steady drizzle and 66 degrees on the dash temp. Couldn’t ask for a better weather scenario for the gloom. With 5 on hand and the clock at 0530, we get to work.

Warmarama

SSH, TOY Soldiers x10 IC

Mosey to tennis courts;

Thang,

Partner up for some Doracides. Dora is an “old school” routine that Folsom used quite a bit in the early days. With all the creativity these days, Dora hasn’t been part of many weinkes lately.
So partner 1 will perform the first exercise AMRAP while pax 2 runs a suicide. This suicide will consist of the widths of three tennis courts and a burpee will be performed at the end of each court. After the three court burpeecide pax 2 will pick up where pax 1 left off and continue adding reps while pax 1 runs the burpeecide. The reps and exercises were 100 merkins, 200 lbcs , 300 squats, 400 raise Tha roofs, 300 squats, 200 lbcs, 100 merkins.

That went relatively quick! Men are getting stronger day in and day out! With a little time left, QIC calls for 4 corner escalators. 10 merkins corner 1; mosey, corner 2 get 10 merkins, 20 big boys; mosey to corner 3 for 10, 20, add 30 squats; mosey to corner for and add 40 lbcs. With a minute to go, mosey a lap and finish at the flag.

Pledge

Prayer requests: Sister Act’s daughter, Newton and family, Christie Jones’ brother Jonathon.

I closed in prayer.

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