F3 Gastonia

Fitness, Fellowship, Faith

Page 657 of 917

I’ll take the Letter Q, Pat..

June 11, 2019 / / 0 Comments

Rolled into Folsom this morning and several HIMS were ready to go. Heck Even Sparky had a head start today, School is out and kids are snoozing so lets get some work in Fellas.

Warm up: SSH, Toy Soldiers, and Burpees.
Mosey to the flag and say the pledge, afterwards I always do some Ab work here. The concrete is smooth and typically dry: Fred. Mercs, Flutters, Penguins, LBC’s x25 some in cadence others oyo.
11’s with Lil Gumby in the Woods, then Mike Tysons. This got the Pax sweatin for sure and not like the last Q at folsom I did not include a Booyah Merkin in the middle. With that being said lets Mosey to the tennis courts.
Amrap and Jams: One of the great things about offering to Q or visiting other AO’s is learning new stuff. Pain Lab always makes sure the tunes are playing and I always like to bring some music when I Q.
7 minutes each here is the list
10 merkins,15 squats, 20 high knees.
10 burpees,15nolan ryans,20 mtn climbers.
10 ski jacks, 15 monkey humpers, 20 squat thrust.
7min. each round or until we ran out of “time”.

Deep Thoughts:
If you have not taken a Q before you should, not only is it fun you will learn way more than just showing up. My first Q was last year between March & April, and I have been messing them up ever since and seem to get a little better each time. I have yet to learn proper cadence and sometimes throw a random exercise in that me and others have never heard of. If it works use it, if not move on. F3 has helped me battle through the fear of wandering if I got it right or not. It doesn’t matter what does matter is that you showed up for your brothers you got the sweat in and did not fart sack. So get out and meet some new MEN at a new location offer to Q and fail horribly your brothers will pick you up and next thing you know you did it. If you are not puttin In than what are you gettin out??

Announcements:
Convergence is coming up 6/29.
Tronmoss 5k 7/21
We goin Tubin Boys with Roadie 6/22

Settle the heart..
Prayers for Rachet he was in a car wreck, currently per group me sore and not in the hospital.
MW has a friend whos in need of prayers and Allen Tates Father In law.

The Bed Pan is Full.

Electric Elevens are Born

June 11, 2019 / / 0 Comments

Monk had the GasHouse Q and started the day off. Once warm-up was completed, he lead GasHouse off to do whatever they do.

YHC did not have a great deal of time to prepare because of three days of work with beach excursions on either side. That being the case, I tried to do something challenging, but simple.

After the GasHouse departure, the remaining PAX inquired as to the need of weights. All were instructed to bring what they had (#30 Kettle bell, #53 Kettle bell, and a Ruck Pack were accumulated). Unlike many Painlabs, this one started with a march to the Grier Parking Lot

Once all were assembled, an exercise that from this point forward will be known as Electric Eleven’s was called.
Standard Eleven format with
Mountain Climbers on one side of the parking lot and deconstructed burpees (squat, merkin, kickout equal one deconstructed burpee) on the other. Too add to the fun, bear crawl between the exercises.

Once these were finished, Hush Puppy claimed he need to lock his car, and headed back to Schiele’s. During his absence, an exercise learned while working with F3-GrandStrand was called.
On your six with your feet at 6 inches. Then, when instructed, wag you feet (still together) back and forth shoulder width. Then, when instructed, wag your feet (still together), wider yet. We repeated this with your feet all the way up. Then again at 6 inches. Immediately upon resting your feet, perform 20 American Hammers.

About the time the American Hammers were completed, Hush Puppy reappeared.

YHC then instructed everyone to partner up for some Dora 1-2-3, omaha’d to Dora 1-1-1.
100 Big Boy Situps.
100 Pullovers. One group modified this to merkins due to weight considerations.
100 Chest Presses. One group modified this to overhead press due to just completing merkins.

Since Hush Puppy had missed the ab exercises during his trip back to Schiele’s, YHC wanted to make sure he didn’t feel left out, so the ab exercises were repeated.

Time was getting short, so the march back to Schiele’s was completed.

Along the way YHC sought guidance from Rudolph on the original format of PainLab. Beside some Q fails, around additional disclaimers, etc., he indicated he made sure to include some Yoga/stretching at the end for cool down. Since that was the phase we were headed for, to he graciously agreed to lead the next few minutes.

A few poses in, Short Sale came rolling in and joined in, followed soon thereafter by the remaining GasHouse crew.

Time!

The remainder of task were covered under Monk’s leadership.

As always, thanks to all for the opportunity to lead.

Watts Up powering down.

Disney Hangover

June 10, 2019 / / 0 Comments

So I apparently forgot…I think…about doing this BB, but better late than never. I had just gotten back from a Disney “vacation “ and was about dead to the world when I remembered I have Q tomorrow. Anyway a couple of Q fails later and it got done.  Here’s how it went.

Pledge

Warmup:

SSH 10 IC

MN 15 IC

LBC x 20 IC

Stackers:  Reverse stackers 20, 15, 10…

20 merkins

20 swings

20 crunchy frogs

20 Renegade rows

20 squat press

20 curls

20 Dips

Announcements

Prayer Requests: none mentioned 

Prayer by YHC

 

Donation Ruck

June 10, 2019 / / 0 Comments

5 HIM Rucked, did pullups, Step Ups, Dips & Merkins. We got in 1.8 miles

COT

YHC took us out

 

Big thanks to Clavin for bringing lots of sports equipment, board games and toys for Ignited Minds

Crossroads 6/9/19

June 9, 2019 / / 0 Comments

11 of us got the day started off right by posting at crossroads. With the humidity moist is an understatement. Once everyone returned we discussed positive transfer of habits. How will you be remembered?
Great work by all and always I am honored to serve and be a part of a great groups of Men.

The Bed Pan is full..

Prayers for the O’Brian family, ppl. Battling addiction and the kids graduating and their parents. Roadies Dad in the hospital also.
Announcements: Convergence 6/29 at the Schiele location aka gas house 7am. Tronmoss 5k 7/21 be there or be 🔲.

Love B.O.M.B.S.

June 8, 2019 / / 0 Comments

It was just about 4 years ago this week that I first posted to an F3 workout, at Gashouse. I remember staring down at the Grier MS track thinking I hadn’t done this many burpees in a few decades. Ouch! Memory #2 was namOrama, thinking I’d better be careful how I introduced myself and not flinch at any name, or that would be the one I’d get.

Disclaimer

Warm Up: SSH, Merkins, LBC, prayer squats, Morocans, Freddie Mercs

Pledge

THANG! They didn’t like it. Read on.

Mosey to Grier MS hill between bball field and track for hill running (Bernie Sanders + 15 LBC + 15 Derkins) * 5

Mosey across street to library lower lot for Absolution = ( Groiner + Mahktar N’ Diayes + Chilly Jack) * 5. They grumbled. 

While PAX were recovering from Absolution, I gave them a thought nugget on Love. Not a feeling, but the spirit that should lead what you do. We can be motivated by many things: fear, desire, self-interest, good will, and love should be in the mix and accelerating. I recalled a go-to verse on love, 1 John 4:9, to paraphrase ‘act so others live through what you do’ and gave a few examples: children literally come into life through (what should be an act of) love, then cared for, educated, encouraged. Similarly, act so friends, colleagues, etc live better for your actions… With that thought, I introduced the idea of ….

BOMBS/Blueberry Biscuits (Burpees* + 100 overhead claps + 150 Merkins + 200 Big Boy Sit Ups + 250 squats. *Runner runs around p lot and does 5 burpees halfway through run). After my brief B.O.M.B.S explanation, Roscoe confessed gravely sinful and wicked thoughts about YHC, so I promised more Absolution at the end of the workout … if he were sincerely repentant until then. Tool Time received good theology despite his best efforts to twist it to his liking (=heretic). I’ve done my best. Jesus saves.

Mosey to woods behind Shiele for a couple rounds of howling monkeys then  Boo Boo Bear Crawl or Lunges up the hill back to the parking lot. 

Working out with Gastonia PAX has brought me great joy for 4 years. Thank you. I regret I won’t be able to post at the 6/29 convergence at Gashouse because I’ll be delivering my kids to camp that day, but I’ll probably see a few of you here and there at workouts during the next couple of weeks. I have no doubt I’ll see some of you in the DC area, the BRR, and elsewhere.

Announcements: F3 dads on 6/22; float trip same day? (somebody post about this)

Prayer requests: Stones & Blades in our Whetstone program; relaunch of Whetstone in F3 Nation;

Monk

52 card pickup

June 8, 2019 / / 0 Comments

Started with what I thought was going to be a thunderstorm morning… ended up just being miserably muggy.

1 FNG joined this morning. Welcome SCAG to F3

Mosey to lower parking lot for 3 rounds of

Partner 1 bear crawls the parking lot while partner 2 does SSHs

Karaoke/Merkins

Nur/squats

 

Headed up to the tennis courts for some F3 deck of pain (or something like that)

3 separate 5 minute rounds of your cards exercise

circled up for whatever exercise was on the card each person had (contrary to what Bedpan wanted)

Stretch

22 for the vets

Bedpan got some revenge with burpees

COT

I can take a hint

June 7, 2019 / / 0 Comments

After a small showing for Prison Break yesterday, YHC was confident that today would produce a better turnout. Well, I was wrong. I’m beginning to think Folsom just don’t want to post at my Q’s. I’m not going to take it personal by no means, after all, we are talking about Folsom.  That being said, 4 HIM are ready to clock in.

Warmorama

SSH, Gravel pickers, Hillbillies, all x10 IC

pledge

thang

short mosey to the tennis courts. Q calls four corners. This is a pretty well known routine, but I made some changes. Mosey to corner 1 for 10 Merkins, then continue the full lap around the tennis courts. Once you arrive at start, 5 burpees. Mosey to corner 1 for 10 Merkins, continue to corner 2 for 10 Merkins and 20 squats, then finish the lap back to start. 5 burpees. Mosey to 1-10 Merkins, 2-10 Merkins and 20 squats, 3-10 Merkins and 20 squats and 30 LBCs. Finish the lap and grab 5 burpees. Continue the order up to corner four adding 40 American Hammers. Grab 5 burpees and make a final lap around the courts. Line up for some screw you buddy or whatever you call it. PAX calls an exercise then mosey a distance while the rest perform said exercise AMRAP. This routine went a total of 8 rounds with 8 different called exercises. I know seal jacks, Michael Phelps, mountain climbers, SSH, dying cock roaches, penguins, and a couple more. Time.

Announcements: collection for supplies for Ignited Minds(Pizza Man)

COT: Oompa’s family, graduating seniors, each other, Rockabilly’s friend with CF

YHC took us out in prayer

 

Rockabilly, runner in the making

June 7, 2019 / / 0 Comments

Another great morning to log a few miles at Prison Break. As usual, Volt was on his route prior to anyone else arriving. YHC honestly thought it was going to be just us two, but Oompa didn’t let me down as he pulled in. Just as time hit, Rockabilly drives up. There were no Ruckers this morning, only runners and run/walkers. I was made aware that Rockabilly had been running more during today’s post. He has really come a long way in a short time. Way to push him a little more Oompa. FOLSOM PAX have mentioned it many times how Rockabilly keeps pushing out there. Great work brother!

Pledge

announcements: Tuna 200 team signups,  toy and supply collections for Ignited Minds to Pizza Man

COT Oompa’s family, Rockabillys friend with CF, each other

YHC took us out in prayer

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