F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 290 of 904)

All Present and Accounted For

June 9, 2022 / / 0 Comments

10 pax came out for a run or walk and made it back without getting lost..or shredded.

Some of the guys seemed to doubt my navigational skills as I said we would run the Bethesda Oaks neighborhood route (the Sargento Route) backwards. Having never run it this way, I drove the route forward and backward and memorized the directions.  No one got lost. Sargento said he almost had a run-in with a shredder, but ended up making it back in one piece.

Pledge

Announcements:

F3 Dads at Folsom on 6/18 @ 0700

PT Test at Gashouse on 6/25

2nd F lunch at Twisted Goat in Cramerton on 6/15 @ noon

Tubing trip end of July

Prayer Requests:

Pax: Turtleman, Huck,  Gump, Whoopee-surgery,  Sargento: check-up

Defib’s  friend: cancer stage 4

Sargento’s friend, Della: colon cancer

Feta- beginning Summer work as a Camp Joy counselor

Word:

Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ.

Through him we have also obtained access by faith into this grace in which we stand, and we rejoice in hope of the glory of God.

Romans 5:1,2 ESV

“Peace with God takes care of the past..He will no longer hold our sins against us. Access to God takes care of the present..we can come to him at any time for the help we need. Hope of the glory of God takes care of the future..one day we will share in his glory.”  (Warren Wiersbe)

Waterboy took us out.

Thankful!

Seuss

The Hill

June 9, 2022 / / 0 Comments

We had a good crowd at Folsom this morning! 530 hits and everyone is ready!
Warmup: SSH, Gravel Pickers

After a short warmup we head up to our new Folsom block storage area, everyone gets a block and follows me. We head to a spot that roundup likes to use, it’s the hill at the top of the lower pond , it’s a man maker!

10 Blockies at the to, 10 burpee’s at the bottom/ 4 rounds!

15 Thusters at the top, 15 squats at the bottom, 2 rounds

20 alternating block merkins at the top, 20 merkins at the bottom/ 3 rounds

My plan was to do 4 rounds each, I was checking my watch, had to cut it short due to time, will save the full one for a Saturday!

This hill kicked my but this morning! But thankfully I had good men right beside me! Remember this men, there are days and seasons of life that your but is gonna get kicked, but don’t buy into the lie that you are alone! It’s easy to do! Remember you have brothers that will sweat with you, talk with you and pray with you! There are brothers in this group that are probably praying for you even when you don’t know it! I’m thankful for those brothers!

Announcements- f3 dads at Folsom June 18th, PT test June 25th

Prayer request- Freight, Huck, Pappy, Stogie’s friend, our wives, our children

Thanks again for letting me lead!

girlpanties

June 8, 2022 / / 0 Comments

0530-start this thang up. Disclaimer, Pledge, then warmup. I knew the WU would get me some mumble chatter…..SSH then 5 burpees, Merkins, then 5 burpees, Big Boys, then 5 burpees, then Ellwoods (just leaned this one from Flintstone earlier in the week) then poll the PAX: how old is your youngest child (knowing we had older kids or no kids) and Dirt asks “how about grandkids?” so we went with it and did 1 Burpee just for fun.

Mosey to Auto Zone for some pain:  Everyone gets an exercise to remember: 5 Burpees, 10 Bonnie Blairs, 15 Mike Tysons, 20 Big Boys, 25 Mountain Climbers, 30 Squats, 35 Flutter kicks, 40 SSH, 45 Moroccan Night Clubs, then 50-ish Elwoods. Next we moseyed to 7/11 for Seven 11’s: 7 exercises at 11 reps each: Burpees, Squats, Mountain Climbers, Merkins, Freddie Mercuries, American Hammers then I let JarJar pick left hand or right? He picked LEFT which was burpees so we did 11 more burpees. Right hand would have been Elwoods just FYI. Next we moseyed to the dumpster, site of a black panther visit less than 1 week ago-luckily, no sighting this am. We did 10 Merkins to start, run to loading dock, jump then either bear crawl or lunge back to start, plank for 6 then repeat but drop 1 Merkin each round down to 1. Time was running short so we went to wall for step ups for about 30 seconds…..guess my watch was a little slow because it seemed to the PAX that it lasted longer than 30 seconds….must be something wrong with my watch. I’ll have to get it looked at. Then we moseyed back home for COT.

At the beginning, Breaker Breaker notified me he was posting because he “had a bone to pick with me.” I couldn’t imagine why? He said it was because I had previously said he wore girl panties in a Slack post. Well it turns out, I may not be wrong. BreakerBreaker said he and his wife do their own laundry (separately), and the other day he was folding clothes, HIS clothes, and found a pair of GIRL PANTIES in his pile of clothes……now I was not there, but in my opinion, those panties did not get there on their own and if that is the case, well then maybe BreakerBreaker just might have worn them. So there you have it. Girlpanties, squirrel covers, undies, tidy whities,  (cue the music) thong the thong thong thong. Whatever you want to call them. BreakerBreaker just might wear them. Has anyone ever seen him wearing underwear that was not girl panties? I rest my case.

We finished with some announcements and a quick prayer.

thanks for tolerating me guys-Whoopee

and BTW, Boudin was not here today because he apparently IS a wuss. I also read that on Slack recently so it must be true.

The Ricky Bobby – June 8, 2022

June 8, 2022 / / 0 Comments

We had seven this morning at The Ricky Bobby.   Seeing an FNG, I gave the disclaimer and the five core principals of F3.

After a mosey to the back of the school parking lot we circled up the warm up.

WARM UP
SSH x 20 IC
Imperial Walkers x 10IC
MNC x 10 IC
Merkin x 10 IC

After the warm up we took a lap around the school track and headed toward the front of the school.

The THANG
I explained the workout where the PAX would do a round and after each round we would add an exercise and add 5 additional reps. After each round the PAX would sprint from one side of the parking lot and back.

Round 1: (5 hand release merkins)
Round 2: (5 hand release merkins, 10 squats)
Round 3: (5 hand release merkins, 10 squats, 15 lbc )
Round 4: (5 hand release merkins, 10 squats, 15 lbc, 20 lunges)
Round 5: (5 hand release merkins, 10 squats, 15 lbc, 20 lunges, 25 mountain climbers)
Round 6: ((5 hand release merkins, 10 squats, 15 lbc, 20 lunges, 25 mountain climbers, 30 plank jacks)
Round 7: (5 hand release merkins, 10 squats, 15 lbc, 20 lunges, 25 mountain climbers, 30 plank jacks, 35 SSH)
Round 8: (5 hand release merkins, 10 squats, 15 lbc, 20 lunges, 25 mountain climbers, 30 plank jacks, 35 SSH, 40 American Hammers)
Round 9: (5 hand release merkins, 10 squats, 15 lbc, 20 lunges, 25 mountain climbers, 30 plank jacks, 35 SSH, 40 American Hammers, 45 BBSU)
Round 10: (5 hand release merkins, 10 squats, 15 lbc, 20 lunges, 25 mountain climbers, 30 plank jacks, 35 SSH, 40 American Hammers, 45 BBSU, 50 merkins)

ANNOUNCEMENTS:
Wolverine, the F3 Lake Wylie Nantan, has the Q at Tequila Sunrise on Friday.  I am trying to get “Guest Q’s” all summer long at Tequila.
2nd F Happy Hour at Old Stone in Belmont on Friday, June 10.
2nd F Lunch at Twisted Goat in Cramerton on Wednesday, June 15.
F3 Dad’s Event at Folsom on Saturday, June 18.
PT Test at Gasthouse on Saturday, June 25.

PRAYERS:
Turtleman.
Tesla’s family.
Nutria has a child who is sick.

Thank you to Tiger for taking us out this morning.

Aye,
Radar

Prisoner takeover

June 8, 2022 / / 0 Comments

There was a good crowd at PB this morning and at 0530 they scattered like flies and ran all over DTown. Various distances, various routes and all putting in the work. Great to see Def get back at it after taking a month off to let his calf heal. Flintstone and Gavel made the trip over, Ball Joint and Wichita got in about 7 miles and something was mentioned about Bods by Gods when Wichita and Westside went shirtless in the COT.

 

Announcements

F3 Dads at Folsom on 6/18 @ 0700

PT Test at Gashouse on 6/25

2nd F lunch at Twisted Goat in Cramerton on 6/15 @ noon

Tubing trip end of July

 

Prayer Request

Turtleman

Huck

Purple Haze sister in law

Double Stack headed for guard duty next two weeks

Sarlaac’s daughter

Freight’s dad and 2.0

Whoopee surgery on Friday

 

YHC took us out.

I’m Broke

6/7 Folsom

June 7, 2022 / / 0 Comments


Warmup

Gravel pickers IC

Side Straddle Hops IC

Moroccan Night Clubs IC

10 Burpees

Bruce Lee

First set 20 on your own

American Hammers, leg raises, LBC’s, penguins, crunchy frog, flutters

Second set 30

Third set 40

10 burpees to get arms warmed up

Round of Iron Hulk

Mosey to soccer field

Bataan Death Crawl, similar to a Indian run bear crawl in a line. Pax in the rear does 5 burpees and sprints to the front of the line taking over the crawl, as the guy at the back starts his 5 burpees.

Mosey to Tennis Court

10 burpees and Nur to other side

20 squats and karaoke back

30 hip slappers high step

40 Australian mountain climbers sprint back

50 calf raises Nur back

40 flutters Karaoke back

30 Bobby Hurleys high step back

20 imperial walker squats sprint back

10 burpees

Windy mosey back to COT

Pledge

Lunch on 15th twisted goat

Dads Q 18

PT 25th

Q needed for Folsom 18th regular Q

Big Pappys HOH Wednesday at 6

Prayer requests

Stogies friend Nan

Huck

Turtle man

Stogies friends daughter

For all our kids

All the F3 pregnancies

Bedpans friend

Stripers brother

Light Crew at Tequila

June 6, 2022 / / 0 Comments

So with the CSAUP the next day we had a short crew for a Tesla led beat down at Tequila that went like this:

COP:

SSH – Burpees X 5

IWs X 20

Gravel Pickers X 20

Grapevine stretches

Mtn Climbers.

Over to the field for some work . What we will do is start out with 5X, go to the middle and do 10X, end and do 15X and return.

1 st set: Merkins

2nd set: Big boy situps.

3rd set: CDDS

4th set: Jump Squats.

Mosey over to the playground for some work. 3 sets, all 10X rotation

Pull ups

Hand release merkins

LBCs

Run a set of suicides in the upper lot.

Over to the benches for some work. 3 rounds. 10X apiece, run suicides after each set.

Dips

Step ups

Dirkins

Inclined sit ups.

Mosey over to the flag for COT and pledge.

NMM: Light but engaged crew. Fun to be around and worked hard. BTW, Q did the CSAUP too!

 

 

 

Burden

June 6, 2022 / / 0 Comments

15 posted to Folsom on Saturday to help push each other. Todays workout would be about helping your brother to carry his burdens. Little did I know planning this workout that I would have a heavy one laid on me the night before.

Warmup:

There was some discussion about me being parked in the COT location. How was I supposed to know? We weren’t even in the right parking lot! So we started with a mosey to the correct lot and did the warmup there. We did some Don Q’s,  sealjacks, merkins, lbc’s, and the scorpion(something I learned while posting at Oak Island last weekend).

Mosey to the blocks.

The Thang:

Partner up. P1 carries the block headed to the flag at the AG center. P2 does 3 burpees and catches up. Switch off until you make it there.

In the parking lot to the left we continued with the partner work. One partner runs around the island in one direction while the other carries the block and goes around the other direction. When you meet do 1 booyah merkin. Switch who runs and carries the block. Do this until you get to 10 booyah merkins.

Line up on the curb and get a new partner. At this point YHC talked about how sometimes our burdens are light and sometimes they are heavy and how we are called to help our brother carry his when it gets heavy. That is what we were doing by switching who carries the block.

Next we did some DORA. P1 rifle carries the block across the parking lot and back. P2 starts on the reps.

100 Starburst

200 Pointers

300 Back scratchers

Let’s head down to the fork in the road doing the same partner work that got us here.

At the triangle we dropped the blocks for some corner work. At this point there was a parade of seniors that were cruising the park for no known reason. They just kept rolling through over and over. Probably trying to figure out what those whipper snappers were up too.

Corner 1 do 5 squats. Corner 2 do 5 flying squirrels. Corner 3 do 5 crab cakes. Do 5 rounds going up by 5 reps each time.

Partner carry the blocks back to the storage spot and mosey back to the flag.

COT:

Announcements-F3 Dads at Folsom on 6/18

Prayer Request-Myself, Sarlacc, and Shatners daughters. Gumby’s mom, Space Jam’s dad.

Naked Moleskin:

Overall I can’t complain about my life. I don’t usually have a lot of prayer request because for the most part my issues seem light compared to what I hear others going through. Friday night I ran into the world trying to push against the things I try to teach my daughter in a hard way. For the first time I felt what has been described many times about the COT. When I tried to share it I broke down. I’ll be honest I can’t even remember the last time I cried. I mean years and years. It’s just not something I do. Much less in a group of 14 other men. I couldn’t help or stop it. This was/is a heavy burden! This is my daughter and the devil and the sin in this world has come after her. I cannot say enough about the men in that COT. They prayed with me and for me. They hugged me. They have individually sent me messages the last couple of days letting me know they are praying for us. Crap I’m about to cry again. I’m honored and thankful I have each and every one of you to help me carry my burdens and I welcome the challenge of helping you carry yours!

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