F3 Gastonia

Fitness, Fellowship, Faith

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Choose Your Partner

August 2, 2018 / / 0 Comments

Pledge

Warm-up:

Mountain Climbers-10 IC;

Imperial Squats-10 IC;

Goofballs-10 IC;

Moroccan Nightclubs-10 IC

Thang:

Mosey to bridge

Dan Taylor across the bridge ( 1 Squat/4 Lunge, 2 Squats/8 Lunges, etc)

Forties: Choose a partner

30 Dips/10 Pattycake Merkins; Take a lap

25 Dips/15 Pattycake Merkins; Lap

20 Dips/20 Patttycake Merkins: Lap

15 Dips/25 Pattycake Merkins: Lap

Pax lined up for Plank Jacks and Dominoes: Left hand high, first pax gets into plank and does 5 merkins until each pax has completed a set; Right hand high, rinse and repeat with 4 merkins.

Mosey to street for Captain Thors: 1 Big Boy sit up/4 American Hammers, etc.

Choose a partner for Dwight Howards:

Round 1: Pax 1 Jumps, both hands to wall, as high as possible; Pax 2 runs around the building, and switch

Round 2: Pax 1 Wall Sit/Air Presses; Pax 2 runs around the building, and switch

Round 1: Pax 1 Donkey Kicks; Pax 2 runs around the building, and switch

Choose a different partner

Round 1: Pax 1 LBC’s/Pax 2 Nur up hill, 5 burpees, runs back, and switch

Round 2: Pax 1 Flutter Kicks/Pax 2 Nur, 5 Jump squats, and switch

Round 3: PAx 1 Dying cockroaches/Pax 2 Nur, 5 SSH, and switch

Mosey to flag.

Prayer Requests:

Slim Shady-grandma

Anchorman-colleague’s son facing brain surgery

Announcements:

Mt Hollywood-next Monday, August 6, 5:30 at Mount Holly Middle School

Forge-Grits and Greens, Wednesday’s at 6:30

Word: 1 Peter 5:7 Casting all your anxieties on Him because He cares for you. Throw them all on Him; He does care for you

Name-O-Rama

YHC took us out in prayer.

I almost titled this Backblast “Q Can’t Count” as I lost track a few times; but my goals were to give a full body workout and to encouragement fellowship in partners. This was my first Q as Site Q at The Goat, and I am thankful to God daily for f3 and all of you guys. You’re in my prayers constantly! Thankful that the weather held out and for the men that came out today! I’m honored, as always, to lead. Thanks, Dolph, for all your support and for taking the lead as site Q this past year!!

Over and out,

Seuss

 

 

Thomas

August 2, 2018 / / 0 Comments

5 PAX attended The Forge this week. YHC led the group on a discussion of Thomas one of the 12 Apostles. We all at least know a little about Thomas. 2000 years later we still call people doubting Thomas’s. What we have found from  our study is that this is an unfair name for him. Thomas didn’t doubt anymore than the rest of the group. What we did find is that Thomas was so devoted, so loyal to Jesus that in John 11:16 he was ready to die with him.

Other vs covered-John 14:4, 20:24

My Lord and My God!

 

Next week Def Leppard takes on Paul! Or least some of it

F3 Is Rain or Shine

August 2, 2018 / / 0 Comments

Knowing the weather peoples were calling for rain and possible storms, YHC wasn’t too optimistic about the turnout at Folsom this morning. After all, a few of the regular PAX have just gone M.I.A. here lately. Anyway, I roll in a little early to assess the situation. It wasn’t until about 5:25 that headlights started pulling in. No rain as of yet and there’s a cool breeze. 5:30 hits.

Warmarama

SSH, Imperial Walkers x20 IC

pledge

mosey down and make a lap around the lower parking lot finishing up back at the tennis courts.

Thang

YHC calls out for 3 exercises recommendations. Considering I’m not really capable of performing shoulder exercises, I put the Q in the PAX hands. Mumblechatter immediately began about “how many…….what is it……etc “ I continued without clues of what was in mind, even though there was a pretty solid clue on Twitter last night. Exercises finally called, Burpees, LBCs, Sumo Squats.  Now, to get to the jist of it. Sparky had introduced 20-1 a while back using blocks. Rather brutal routine it was. I had a slightly different approach to it. We use the four corners of the tennis courts. 20 of each exercise at corner 1 then mosey to corner 2 for 19 each. You get the point, continue until you get down to 1 of each. Then the mumblechatter chatter got worse “I would’ve called something other than burpees, Bkah blah blah.” Anyway, all took off OYO. Some finished at 7, some finished at 9. Do what you can until Q calls time. After we hit corner 15, the rain hit. Some were saying They should’ve brought soap. Felt pretty good at first, then the downpour came. It lasted a good 15 minutes and was rather refreshing. Once all were nice and soaked I saw 6:14 on the dial so we mosey back to start.

Announcements

COT

YHC took us out in prayer

Glad to see Def Leppard out on a weekday morning at Folsom. Also glad the others who post weren’t afraid to get a little wet. I won’t call them out, but some messaged in afterwards to say “yeah, it was raining so I rolled back over and went back to sleep.” Way to push men who posted. I think the routine can be finished completely incorporating just 2 exercises or cutting out the warmup, but none-the-less, work was Did. Honor to Q as always.

Insert Name Here

August 1, 2018 / / 0 Comments

12 PAX posted for another Pizza Man Q.  I had to wait a while for this one but I was finally able to get a Q again at Midoriyama which is a good problem to have.  It’s always great to see leadership within the PAX.  With that said, I went with a little different approach to the  wienke for this Q.  Most of you all know that I may like to run a little so usually there is some mosey during the workout but not tonight.  I pulled into Midoriyama and saw two HIMs (Sister Act and Blart) getting in some EC and some others having locker-room talk. (Which was great I might add)  17:30 rolls around and its time to begin…No FNGs and a short disclaimer emphasizing to modify as needed and to push yourselves.  I know this is a JV AO but do what you can.  At this point Tool Time takes off on his 5 mile solo run…great work brother!!!  Let’s Roll….

Warm-Up:

SSH X 10 IC

Don Q’s X 10 IC

The Thang:

Mosey to playground for some Angie…for those that do not know it is:

100 Pull-ups

100 Merkins

100 Big Boy Sit-ups

100 Squats

Way to push men…Now with that complete…we moseyed to the small soccer field for some more work.  It went like this:

5 Burpees

10 Bleacher Box Jumps

15 Merkins

20 Squats

25 Lunges

Rinse and Repeat 5 times

Once again…way to push men…with ending time approaching the PAX headed back to the flag for 22 for the VETS

Time!!

 

Announcements:

August Monthly Challenge of 20 Contra Burpees per day

The Forge – Wednesday’s @ 6:30pm (Green and Grit’s in Lowell)

August 6th @ 5:30am – Official Mt. Hollywood AO Launch (Mt. Holly Middle School – 124 S Hawthorne St, Mt Holly, NC 28120)

August 11th – F3 Gastonia M’s workout @ Folsom @ 8am

August 12th – Crossroads Convergence (Coconut Horse will be CLOSED)

August 25th – BRR/Bourbon Chase Relay CSAUP @ 4am….sign up here – http://f3gastonia.com/2018/07/11/pre-brr-and-bourbon-chase-csaup/

August 25th – 2nd F event at Sargento’s Casa (PAX and M’s ONLY)

Sept. 22nd – Stop Solider Suicide 5k/10k Speed For Need event in Belmont….sign up here – https://www.eventbrite.com/e/stop-soldier-suicide-10k5k-tickets Discount Code: HAPPY

Sept. 22nd – JJ5K at Common Grounds in Stanley…sign up here – https://runsignup.com/Race/NC/Stanley/CPC5KTraining

Oct. 6th – Special Olympics Burpee-thon – More information to come

 

Prayer Request:

Sly, People battling Addiction, Gumby’s father-in-law, and many unspoken

 

Great work by all the HIMs that posted today…it’s always great to see each of you and I’m thankful for the opportunity to lead.  Hope each of you got your moneys worth and if not I’ll take it off your monthly fees.

Until next time Pizza Man is OOOOOUUUUUUUTTTTTTT!!

Colossians 3:23

Whatever you do, work heartily, as for the Lord and not for men

New Kid with the Blocks

July 31, 2018 / / 0 Comments

Well, today is the day, YHC officially takes over as site Q for The Storm. Mayor already pass on the shovel/flag this past Sunday and the official  handoff was with YHC as the Q. It is hard to believe it has been about 10 months since I my first workout with F3 on a Saturday morning at the Fighting Yank…At that time, I thought it was impossible for me to get up early in the morning to workout, much less, outside. Now I am out in the gloom 4-5 days a week and agreed to become site Q., wow,! What a transformation. Thanks F3 Gastonia for the push! Now have to fill some big shoes, following Mayor.

 

Now for the workout with 15 PAX that pushed theirselves to out of bed early this morning to get stronger.

Warmup

SSH x 25 I/C

Merkins x 10 I/C

Mountian Climbers x 12 I/C

 

The Thang:

Mosey down and around the soccer field and then on over to the baseball field…

Pax grab a coupon from behind softball field dugout for a block party.

The exercise: curls, o/h presses, squats, tricep extensions, arm raises, and good mornings x 15. Mosey to parking lot and back. Rinse and repeat x 3.

Mosey to tennis courts for some 11s. Start out with hip slappers x 1 run a horseshoe route to do 10x American Hammers…it is now almost 6:15, head back to flag.

 

Anouncements:

Mt.Hollywood AO starts up next Monday, 5:30am @ MtHolly Middle School

CSAUP on Aug 25th and then F2 at Sargento’s

Whoppe has Q next week and Norwood will take 8/14. Thanks for stepping up.

Prayer Request

kids getting ready to head off to college, school close to starting, and our teachers

YHC friend on long term disability

Close out with prayer..

Great push from all PAX this morning. Thanks for allowing me to lead you. Thanks to Mayor for his work as site Q for the past year. Don’t start fartsacking now.

 

Breaker Breaker

 

 

Pub Run

July 31, 2018 / / 2 Comments

4 showed to put in some miles at The Pub this morning.

I guess I hang around the Folsom crew too much.  No Backblast over there results in ridicule and threats of bodily harm.    I got you on this one Defib, just don’t let it happen again, lol!

COT

Announcements

Name-o-rama

Prayer

Gut Check hill…

July 31, 2018 / / 0 Comments

6 pushed the rock at Coconut Horse.

The Thang:

We ran 5 miles.

The Moleskin:

Tooltime is pushing some speed up the Gut Check, we should see a record break soon.

Key-eesh might get on Strava. Who knows?

Great run everyone, thanks for the push!

Gastone

Last day of the month!

July 31, 2018 / / 0 Comments
  1. A few weeks back I noticed I didn’t have anyone signed up to Q the last 3 days of the month at Folsom! So I threw it out on our Folsom groupme, and two people stepped up, but the last day was open! I told them if I lead it, we will lunge a mile! That’s how we will end the month! Wrong! I tried it by myself, I completed a 1/4 mile and it was bad enough, I knew I wasn’t in good enough shape to get a mile, so a 1/4 mile it will be!

i pulled into Folsom earlier than normal, we had a few pax waiting, then a few more pulled in, including sister Act, after he post again this afternoon , he will have “37 POST” for the month of July! Good job Sister Act! Now let’s get started!

warmup!

SSHx15, Windmill x10, mosey to the flag!

22 for the vets, pledge!

Mosey the parking lot next to the flag.

11s, burpees and merkins! Fellowship mosey to the crosswalk at the entrance of the park! From this point, lunge walk to the entrance of the animal shelter, that will be 1/4 mile!

Meet back at the truck, partner up and grab a block!

Patner 1 plank, partner 2 shoulder press x20, alternate 4sets!

About 1 minute left, partner 1 plank, partner 2, 20 curls one set!

Good work today’s men! Roadie, good job EHing! Welcome William Watson “ f3 Dirte’” !

Announcements- Wednesday nights Forge 630 to 730 at grits and greens!

Prayer request- Roadie’s nephew, each other, families!

Thanks for the opportunity!

Changes at the dark knight or is it the black night?

July 30, 2018 / / 0 Comments

Another typical morning in the gloom expecting a Gastone beat down, who had sent a pre-blast something to the effect of a surprise announcement or Q.   There was a big turn out.  More on that later.  There was 1 FNG, welcome Cow Bell.    Gastone provided the standard disclosures and hit on the 5 principles of F3.  He seemed to be focused and determined at this point and jumped right in to warm up.

The thang:

SSH x 25 ic

Merkins x15 ic

Mosey to the park taking the scenic view along the fields

Partner up for elevens- start with hand slap merkins, move up the hill for partner derkins, then back

Rinse and repeat till complete

40 lbs’s while waiting on the six

At this point, Gastone gathered the Pax for an announcement.  Started talking about change and how it was time to hand off the baton after about 18 months for the dark knight Monday AO.   At this point, I noticed a number of tears from the Pax.  Maybe that was the sweat or perhaps sadness.  Gastone shared that YHC was taking over.   Feeling the love, YHC immediately called the next exercise, none other than  tunnel of love.  Form a line, get in a plank position  with the beginning of the line completing a military crawl.  Continue till the end of the line.

Turtle walk – like an Indian Run, except with a bear crawl.  Key learning, this doesn’t work with so many men after so many merkins.

Mosey to play ground

Partner up

Partner A completes.10 pull ups while partner B completes 20 squats

Rinse and repeat

Mosey towards snoballs

Stop for 20 big boy sit ups

Mosey to the start

End with the pledge

The mole skin

A pretty big Q fail on my part.  Video did not record during namerama.   If you were there and don’t see your name let me know.

A big shout out to all AO leads for ensuring Q’s go off without a hitch.  For those recently relinquishing, thank you for your leadership and for setting the bar high.

It’s always a honor to lead.  Till next time – Turtleman

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