F3 Gastonia

Fitness, Fellowship, Faith

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1000 Reps Part Two

July 11, 2019 / / 0 Comments

A little over 6 months ago, YHC was convinced by his 11 year old son to go with him to do a workout with a crazy group of HIM’s called F3.  My life has been improving ever since. Today was a tribute to that horrible, yet awesome day Q’d by Sister Act.

Warm Up

  • Not today not enough time

The Thang

  • Mosey to the lower lot.
    • 10 Merkins
    • 20 Hillbillies
    • 30 Squats
    • 40 Imperial Walkers
  • Mosey to far corner of the lot
    • 10 Big boys
    • 20 Flutter Kicks
    • 30 LBC’s
    • 40 Mountain Climbers
  • Mosey to Corner of lot
    • 10 Wide Arm Merkins
    • 20 Hillbillies
    • 30 Jump Squats
    • 40 Imperial Walkers
  • Mosey to farthest corner of lot
    • 10 Big boys
    • 20 Flutter Kicks
    • 30 LBC’s
    • 40 Lunges
  • Mosey to first light pole and reminiscence of when YHC was completed dead – yet Swimmer pushed me for the 5 more burpies.
    • 5 burpies
  • Mosey to next light pole
    • 10 Merkins
    • 20 Hillbillies
    • 30 Imperial Walkers
    • 40 Jump Squats
  • Mosey to next light pole
    • 10 Big Boys
    • 20 Dying Cockroaches
    • 30 LBC’s
    • 40 Moroccan Night Clubs
  • Mosey to next light pole
    • 10 Merkins
    • 20 Squats
    • 30 Hillbillies
    • 40 Imperial walkers
  • Mosey to Flag
    • Pledge
  • Mosey back to first light pole
    • 10 Big Boys
    • 20 Dying Cockroaches
    • 30 Flutter Kicks
    • 40 Lunges
  • Mosey to next light pole
    • 10 Merkins
    • 20 Hillbillies
    • 30 Squats
    • 40 Imperial Walkers
  • Monkey Humpers as Hacksaw and Volt drive by to go to work
  • Mosey to next light pole
    • 10 Big Boys
    • 20 Flutter Kicks
    • 30 Dying Cockroaches
    • 40 LBC’s
  • Mosey  next light pole
    • 10 SSH
    • 20 Hillbillies
    • 30 Imperial Walkers
    • 40 Squats
  • Mosey to the last light pole
    • 10 Merkins
    • 20 Hillbillies
    • 30 Squats
    • 40 Imperial Walkers
  • Mosey back to start

In all we ended up with 1200 reps in a little over a mile, with a few burpies and monkey humpers trickled in. Thank you to the men of F3 Gastonia and Folsom. You are making YHC stronger in fitness and mind every day.  It is truly an honor to be apart of such group of HIMS.

Announcements

  • 2.0 Workout on the 20th
  • Tronmoss 5k 21st

Prayer Request

  • Bedpan’s mother
  • Rockabilly
  • Big Pappy’s family
  • Montross’s mother

1 Thessalonians 5:14 – “And we urge you, brothers and sisters, warn those who are idle and disruptive, encourage the disheartened, help the weak, be patient with everyone.”

Big Pappy

 

 

 

 

In the Soup at Mt. Hollywood

July 11, 2019 / / 0 Comments

In the continuation of early onset Dog Days of 2019 YHC had a group ready and rarin’ to go on Monday for a humidity check at Mt. Hollywood with a terrific way to start the week off! Went like this:

COP:

Pre stretch to get limbered up:

 

SSH X 20

IW X 20

Squats X 20

Merkins X 10

Mtn. Climbers X 20

Mosey on over to The Bank (BBT) through the gloom for a partner DORA.

Partner 1 – Run around the bank (we were in back)

Partner 2 – do the DORA part and flapjack when Partner 1 returns

100 CDDS.

200 Squats

300 Big boy situps – This was difficult! Usually have the squats here and these in the 200 slot.

The 300 big boys were a challenge and flat ate up the clock. I would guess because of that we all ran about 10 times.  It was a tongue dragger. Mimble chatter was minimal.

10 count, mosey on over to the bottom of K2, the hill back to Hawthorne. Would call it Everest but K2 just seems to fit here.

Bottom- 5 burpees, run to the top of the first “bump”

1 st bump: 10 copperhead Squats

2nd bump: 15 merkins

3rd bump: 20 SSH

Last bump: 25 American Hammers

Get back to the school for some stretching and a pledge.

NMM:

 

The Dora was bear today with the 300 big boys. everybody did fine but the humidity and heat were most def on the up side! K2 was K2. Always is. Hot or cold. Think we all got started off right this week , pax did great work. We got something done positive to start the day and work week off with.

Enjoy leading this group. Great bunch.

 

Tesla

Arms and Abs

July 11, 2019 / / 0 Comments

It was an overcast day with a nice breeze….until the clock hit 17:30 at Midoriyama. The clouds disappear, the temperature rises 10 degrees and the air becomes thick and suffocating. Perfect weather for a JV workout!

 

After a short disclaimer, the pledge and 5 Burpee’s to warmup we headed out of the main park and across the road to the small parking lot to get started with the workout. Today’s focus was on arms and abs.

 

#1 – 11’s in the parking lot, Mike Tyson’s and Big Boys

#2 – Lindsay’s on the loop trail. Started with 30 HR Merkins and 10 American Hammers and then ran the trail stopping at various marked spots for 25 / 15, 20 / 20, etc. etc…

#3 – Run the trail in reverse and stop at the same spots for 10 Stagger Merkins each side and 25 LBC’s

#4 – Back across the road and head up Tower Road stopping at each light pole for 10 Diamond Merkins and 25 Flutter kicks

 

Enough time left for a couple rounds of Mary and Pizza Man closed us out with 22 for the Vets.

 

COT/BOM

If you haven’t been to Q Source I encourage you to come out this week and give it a try. You don’t have to participate in the workout, just show up for the coffeerama and study. We just started the Third Quadrant which is “Lead Right” and much can be learned from these discussions.

Here’s how John Maxwell defines a leader: “A Leader is one who knows the way, goes the way, AND shows the way.”

 

Announcements

7/20 – 2.0 workout at Folsom

7/20 – Tubing

9/14 – Stair climb in Charlotte

Still need runners for Tuna 200 Team 2 – get in touch with Stroganoff

Get in touch with Defib if interested in Ragnar relay in October

 

Prayer Request

Montross mother

Bedpan mother

Those battling addiction

Q Source

 

YHC took us out.

 

Good job by the PAX today. Pizza Man, Tyson and Sargento all ran EC. The usual suspects all pushed the pace during the workout – Gold Digger, Defib, Seuss and others. Great to see Wet Nuts on this side of the county, he was in beast mode today! I appreciate the opportunity to lead.

 

I’m Broke

Plan “B”

July 11, 2019 / / 0 Comments

Few weeks back I was at Snowballs for one of Gold Diggers 7 Q’s.  He gave us a choice of plan A or B.  We got the A but he did mention B was 6 trips on Gastone’s Hill.  Let’s give it a try…..

Pledge

Warm up: 5 burpees, 10 Merkins, 20 SSH

Mosey to Gastone’s Hill stopping at every other street light for burpees, merkins, and Squats

Gastone’s Hill:

Trip 1: run to top of hill stopping at each mailbox for 1 burpee – LBC’s at top while waiting on 6 – 25 more LBC’s once everyone arrives.

Mosey back to bottom – 10 count – repeat

Trip 2: partner up(just to have that him beside you for motivation) – Nur up the hill stopping at each mail box for 1 squat – at top Merkins while waiting on 6 – 25 Merkins once everyone arrives.

Mosey back to bottom – 10 count – repeat

Trip 3: Run up the hill – flutter kicks until the 6 arrives – 25 flutter kicks once everyone arrives.

Mosey back to bottom – 10 count – As a group we decided to count the mosey down as a trip, so there is our 6 trips (HaHa)

Mosey to the Dollar general parking lot for some core:  Freddie Mercury’s x15 , Dying cockroach x 15, LBC x15, Micheal Phelps x 15

Mosey to old Harris Teeter for some wall sitting: both feet on ground for a 20 count, cross right over left for a 20 count, and cross left on right for a 20 count.

Recover and head out to the parking lot for 1 round of 4 corner light poles: first corner light pole 5 burbees, 2nd 10 squats, 3rd 15 flutter kick, and 4th 20 LBC’s

Mosey back to Snow balls and time.

Announcements: The Climb Sept 14, and F3 dads event in July

Prayer request: Clavin’s family members, Drone request related to his business, and my family

Thanks for the opportunity to lead!!

 

Until next time

EZ RIder out

Tomorrow Morning’s Side Hustle

July 9, 2019 / / 0 Comments

Warm up.
SSH 20 IC, Squats 10 IC
Merkins 10 IC, LBCs 10 IC
Pledge
Mosey towards park playground
Stop at front parking lot
– LBCs 10 IC, Merkins 10 IC
– Squats 10 IC, SSH 20 IC

Stop at mid parking lot
SSH 20 IC, Squats 10 IC
Merkins 10 IC, LBCs 10 IC

Playground
5 pull ups, 10 merkins, 15 squats, 20 lbcs < Do SSH when finished.
5 pull ups, 15 merkins, 20 squats, 25 lbcs < Do SSH when finished.
5 pull ups, 10 merkins, 15 squats, 20 lbcs < Do SSH when finished.

10 count

5 pull ups, 10 werkins, 15 staggered squats, 20 Freddy Mercuries < Do SSH when finished.
5 pull ups, 15 werkins, 20 staggered squats, 25 Freddy Mercuries < Do SSH when finished.
5 pull ups, 10 werkins, 15 staggered squats, 20 Freddy Mercuries < Do SSH when finished.

10 count
Mosey around something / End up in parking lot
DORA
100 Merkins, 200 squats (5 booyah merkins when switching), 300 LBCs

 

If time permits: (Time did not permit)
Playground
5 pull ups, 10 merkins, 15 squats, 20 lbcs < Do SSH when finished.
5 pull ups, 15 merkins, 20 squats, 25 lbcs < Do SSH when finished.
5 pull ups, 10 merkins, 15 squats, 20 lbcs < Do SSH when finished.

(Though time did permit this)
10 moutain climbers IC
Bear Crawl to next line – hold it
10 moutain climbers IC
Bear Crawl to next line – hold it
10 moutain climbers IC
Bear Crawl to next line – hold it

Folsom/Blocks

July 9, 2019 / / 0 Comments

I pulled into the parking lot at Folsom, right at 530, jump out of the truck, and we get started!

Warmup- SSH 15ic, Toy soldiers 15ic!

Make a lap around the lower parking lot, stopping at each light post, grab 5 burpees, then head back to the launch point!

Everybody grab a block and circle up!

20 to 1

Squats, Shoulder Press, Curls, Triceps

20 of each, 19 of each, 18 of each… down to 1!

We took off for another lap with burpees! Then circled up for some Mary! Time!

Announcements- 2.0 workout July 20th at Folsom, tubing trip later that day, Ragnar run if interested get withDefib!

Prayer requests- Montross mom, Hacksaws son-in-law who was deployed last week, our families

Thanks for the opportunity to lead!

 

 

Gaming Good Time

July 9, 2019 / / 0 Comments

Standard Disclaimer.

There was no flag present (Q fail #1), so there was no Pledge (Q fail #2).

WarmUp:

10 SSH IC

10 Merkins IC

10 LBCs IC

The Thang:

We played Pain-opoly.

If you don’t know what that is, you shoulda posted.

All were better for it.

Announcements:
Tubing: 20-Jul
F3 Dads @ Folsom: 20-Jul
Tronmoss 5K: 21-Jul
BRR Ruck (See Whoopee or Roadie): 05-Sep
9/11 Memorial Stair Climb (there is a F3GasHouse Team): 14-Sep
Bit of Hope Ranch 5K: 14-Sep
Tuna 200 (Need PAX for 2nd team): 25-Oct
Christmas Town 5K: 30-Nov

COT:

Montross’s Mother
All traveling
PAX

YHC closed in prayer.

Watts Up powering down.

July 9, 2019 / / 0 Comments

15 pax showed to push the rock  at The Storm this morning.  No FNGs, so let’s get to work!

Warm-Up:

10 Burpees

The Thang:

Short mosey to the roundabout that is just in front of the school.  This would be where the fun would start.  Yesterday evening, Breaker Breaker put out the need for Qs in the month of July.   The pax responded and filled up the remaining spots, except for today.   I initially thought I would take it, but hesitated hoping that someone else would step in and take this Q.  I had planned to post at The Storm today anyway, so I really didn’t have an excuse to not take it.  I mention to the pax about stepping up and helping the site Qs, so time to lead by example.  I didn’t have a clue as to what to do today, so I started going through some of my past Qs  to get some ideas.  The Iron Pax Challenge is one of the first ones that I got to.  This was introduced last year by F3 Greenwood, and is a favorite of mine.  This is a challenging workout that will push you. Time to introduce it to the Storm.  At the roundabout you complete 5 exercises.  50 Squats, 40 LBCs, 30 Merkins, 20 Jump Lunges (count right leg), 10 Burpees.  Then run up the hill to the roundabout at the main road, and back down to the start.  This is done for 4 rounds.   This is definitely a challenge, and climb up the hill added to the misery. Everyone pushed hard.   Good work men!

After a short recovery, fellowship mosey to the front of the school.  Here 4 exercises are called.

Hip Slappers 10 (IC)

Dips 10 (IC)

Step-Ups 10 (IC)

Derkins 10 (IC)

We did 3 rounds of the 4 exercises.  Time running short, fellowship mosey to the flag.  Here YHC called 22 Merkins for the vets.  Time!!

 

Annoucements:

7/20 2.0 workout at Folsom, 7/20 Tubing,

Prayer Request

Nameorama

 

Appreciate the chance to lead today.  I encourage everyone to Q a workout.  Here I was looking for a reason not to, and it was the push I needed today.  Thankful for all the men of F3 Gastonia.  Keep pushing!!

 

Sister Act

Just A Bunch Of Runners

July 9, 2019 / / 0 Comments

PrisonBreak was full of PAX wanting to get better. It was fairly cooler this morning yet the humidity hit after a mile or so in. Today brought  out a few men from across the river. There were no ruckers this go around, all runners, joggers, and interval trainers. Many miles were logged and even Dr. Seuss was sweating. Good work men.

Announcements:registration for  XMas Town 5k, Tronmoss 5k July 21,

COT; Montross’s Mother, Family in high shoals who lost daughter in river.

Pledge

YHC closed us in prayer

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