I love working out in the friendly confines of Folsom, but it is always fun to step across 74 from time to time. Painlab is a great way to mix it up for me. It gives my hip a break and also works on my soccer arms. We don’t have fancy kettlebells and equiqment at Folsom, we use good ol’ concrete blocks. So I loaded a few in the family truckster before an auto-mosey over to the Schiele.

After the warmup and disclaimer from JJ, 11..errrrr..13 PAX stroll over to the normal Painlab spot for a block party.

YHC kept it simple. 20 to 1 block work…overhead presses, curls (for the girls), overhead tricep extensions, and chest presses (on your back). As Mayor sat his block down, I let everyone know 5 burpees OYO everytime you set the block down, then rejoin the group. Got Eeeem! Several including YHC took advantage of this “opportunity” throughout the workout!

20 of each, 19 of each, 18 of each…set your blocks down for ab work.

20 LBCs in cadence
10 Rosalitas in cadence (these were a crowd pleaser!!!!)

Pick up the blocks, 17, 16, 15, 14 of each exercise. Set them down.

Repeat LBCs and Rosalitas in cadence.

Pick up the blocks, 13, 12, 11, and 10 of each exercise, put the blocks down.

I hand off to Rudolph for shadow boxing. Frankly, I was most excited about this!!! I took mental notes because I want to do this myself down the road. Nice cardio work!!!!! The Mike Tyson Punchout music was spot-on as well. Thanks Rudolph!!!

Time was running short. I omaha the blocks because I have a special surprise left. Ooooooohhhh yeah….

Captain Thor!
1 WW1, 2 American Hammers in cadence
2 WW1, 4 American Hammers in cadence
3 WW1, 6 American Hammers in cadence
4 WW1, 8 American Hammers in cadence
5 WW1, 10 American Hammers in cadence
6 WW1, 12 American Hammers in cadence
7 WW1, 14 American Hammers in cadence
8 WW1, …..Omaha, time! PAX were tapping out left and right amd YHC didnt think he had 16 hammers in cadence left!

Everyone grab a block and fellowship mosey to my car. We rejoined the bootcamp guys for COT.

Great job put there guys. Saw some newer guys out there, had a Kotter (Huck, LOL), and a many regulars. All guys were busting their ass out there. Much respect!!!!

Best thing I saw though was HIPAA helping a PAX with his block so he didnt have to put it on the ground. Guys were giving me hell and lifting each other….it was F3 at it’s finest!

Thanks for the opportunity. I q’d “over my head” today and you guys drove me to make it through!

Continue reading

Men we are on day 28 of the 40 day spiritual challenge – reading the book of Proverbs and Ecclesiastes.  Remember that we have 43 chapters total in 40 days, so you need to double up three days.

I hope you are finding the words of Proverbs to be uplifting and encouraging.  I know I can insert my name in many verses that speak of “folly” and “wicked”.  Truly the wise do their best to be humble, disciplined, slow to anger, and free of malicious intent.

Remember too the Pax you pulled from the bucket.  If you didn’t pull a name, then pick a brother and pray for him and his family for a week or two.  You can’t underestimate the power of God to move mountains.

“Blessed is the man who listens to me, watching daily at my doors, waiting at my doorway, For whoever finds me finds life and receives favor from the Lord”

Tiger

ATTENTION ALL PAX (no grinches)….
Saturday, Dec 8 and Saturday, Dec 15 presents two unique opportunities for the PAX of the Gastonia region to come together to support Operation Sweet Tooth for the 3rd year. OST is the organization created by F3 Olive, who lost his daughter to an illness in 2016 but out of the sadness created the campaign that carries on her memory by giving to others. In this season of giving, F3 Gastonia will once again partner with the Gastonia Boys and Girls Club to make this Christmas a little brighter. Below is a list of items recommended to donate. Cash and gift cards are welcomed as well.

Read more about Christina Marie Latini and Operation Sweet Tooth here. Also find out more about the mission of the Boys & Girls Clubs of Greater Gaston.

We plan to deliver the gifts to the Boys & Girls Club in person on Monday, December 17 at 4:00 PM.  If you want to participate in person, we will meet in the parking lot at the Gastonia Boys & Girls Club located at 310 S. Boyd Street in Gastonia. It’s always good to have as many PAX as possible to be present to present presents (yep… I did that again!).
So head over to the Schiele Museum on Garrison Boulevard and get there prior to 0700 to join a large circle of your brothers. Find some time in the next 2 weeks to do some shopping and bring you gifts for collection.

Recommended Gifts…
Basketball, Football, Soccer Ball, (Sport Balls)
Legos
Fidget Spinners
Scooter
Learning Games Ages 1st – 5th
Books/Reading 1st – 5th
Math Books 1st – 5th Grade
Anything About Science
Ninja Turtle Toys
Baby Dolls and Clothes, Barbie Dolls
Nail Sets, Nail Polish, Bead Sets
Cooking and Backing Set
Mine Craft
Remote Control Car
Thomas Train
Walkie Talkie
Arts and Craft Sets
Board Games
Stuffed Animals
Contact Bandit with any questions.

IHC being a Clemson Tiger, whose team had taken down their feathered rivals by 3 touchdowns, he led the 11 PAX through 3 (touchdowns) rounds of accumulators with 7 (points…get it?) exercises each. It went like this:

Round 1:
1. 4×4
2. Burpies
3. 3-count CDDs
4. 40 sec plank
5. Hip slappers
6. Zombie walkers (lung-lung-squat for 1)
7. Goof balls

Short mosey

Roind 2
1. Bolt 45 (leg burner)
2. Alligerkens
3. LBCs I.C.
4. 40 Morocan night clubs
5. X’s & O’s
6. Big Boy situps
7. Bobby Hurrleys

Short Mosey

Round 3
1. Burpie
2. Mike Tysons
3. Goof Balls
4. 40 second plank
5. Monkey Humpers I.C.
6. Lunges
7. WMD (werkins, merkins, diamond merkins)

Mosey to flag and no time for a round of 21’s

11 pax showed tonight for the workout.

                              Warm up

Don Qs 

Side straddle 

Toy soldiers

Morockin nightclubs while Freight, Defib, and Blart came in a min late 

Mosey to the upper parking lot, and team up.  

Bear hunt- teammate 1 runs around parking lot While #2 bear crawls in the same direction.   When 1 catches 2 you switch and continue until you make two rounds with the bear crawl.  Plank until all pax finish.  

20 seal jacks and run to top of parking lot

20 old man and run back to lower

20 flutter kicks ic back to top

20 American hammers 

Teamed back up 

1 does 10 burpees while 2 lunges away from teammate.   When 1 is complete he runs to catch 2and carry him back to start and change places.  Rinse and repeat x5

Took a short mosey to hill in upper parking lot for 11s with Mike Tyson’s at the bottom, NUR up hill and LBC at top.  I called off the nur after 5 times up.   Some chose to continue.  Way to push guys

Mosey back  to flag for some mountain climbers, hillbillies, and monkey humpers 

Prayers for family of one of my coworkers who passed this week suddenly. Pocket”s cousin, Freight”s  grandfather, and a local preacher who passed in house fire this morning.    

Thanks for the opportunity to lead the pax,

and thanks for being there to push me.  

Four HIM’s showed to push iron against gravity in the days before Saturday’s predicted “Snowpocalypse”

Workout was dedicated to F3 Louisville’s Double Down’s surgery & recovery so… Bulldog Deck of Death.

Warm Up:  Imperial Walker 15 IC;   Moroccan Night Club 15 IC;   Low Slow Squat 10 IC;   Don Quixote 10 IC;

Merkin 10 OYO;   LBC 20 OYO   (Q fail – can’t call cadence, workout and listen to mumble chatter all at once)

2 = Skullcrusher – 10

3 = Dips – 10

4 = Shoulder Press – 5 each arm

5 = Goblet Squat – 10

6 = Row – 5 each arm

7 = Chest press – 10

8 = Figure 8 – 5 each direction

9 = Halo – 5 each direction

10 = Derkins – originally 5 but change to 10 & created new move “Pseudo Planch Derkins”

Jack = Clean & Press – 5

Queen = Hammer Curl – 5 each arm

King = Kettlebell Swing – 10

Ace = Lunge – 10 each side

First Joker = 10 Burpees

Second Joker = 20 Burpees – Lots of mumble chatter about how we all love burpees and technique thereof…

Last 6-8 cards done under 3 minutes to finish deck right at time – Nice work!

Announcements – Convergence @ Gashouse Dec 15 @ 7am

Camp Sertoma Christmas party Dec 15 (afternoon) – lookout for pre-blast with info.

Christmas Party Dec 15 @ Quiche’s 6pm until?

 Prayers – HIPPA lead us out.