F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 318 of 904)

Correct Forecast

March 23, 2022 / / 0 Comments

Disclaimer

Pledge

Warmup

15 SSH IC

15 Imperial Walkers IC

10 Merkins IC

10 Gravel Pickers IC

20 Squats OYO

Moseyed to the bottom of the parking lot at Martha Rivers

We started a the last light pole closes to soccer fields

25 Squats, Merkins, Smurf Jacks, CDD, 5 burpees then Mosey to sixth light pole

20 Squats, Merkins, Smurf Jacks, CDD, 5 burpees then Mosey to first light pole

15 Squats, Merkins, Smurf Jacks, CDD, 5 burpees then Mosey to sixth light pole

10 Squats, Merkins, Smurf Jacks, CDD, 5 burpees then Mosey to first light pole

Fellowship mosey to parking spots closest to the restrooms.

Bear crawl 8 parking lines.  10 count then Bear crawl 8 more parking lines.

Fellowship mosey to picnic shelter and partner up.  One partner runs while other partner works on the following exercises.

50 Big Boys

100 Overhead claps

150 Dips

200 Squats

We got to about 100 Flutter kicks, but it was close to time, so we headed out on a mosey back to the start.  Arrived back at the start with about 1 minute to spare.  Flutter kicks IC until time. 6:15 am.

Well the weatherman got the forecast right this morning with light rain starting at 6 am, but nothing too bad.  Thanks me for coming out and giving me an opportunity to lead.

Announcements

Convergence April 2nd at the Yank

Look at Slack for information on 2nd F outing to Honey Hunters game on April 24th.

Prayer request

Name o rama

I took us out in prayer.

SYITG

Crossroads 3/20/22

March 23, 2022 / / 0 Comments

Perfect morning for a run and 7 PAX agreed and showed to swallow the DRP.  We scattered then returned for COT and Q-Source.

Announcements:  Convergence @ Yank @ 7am on 4-2-22 / SMR Team meeting following the Convergence / Community Foundation Run & Speed for Need on 4-9-22 / Honey Hunters Game 4-24-22 @ 4:15 $9 a ticket – see BOS post for signup link / Roadside cleanup 4-16-22 after Gashouse

Prayers:  Huck / Breaker Breaker’s list / Wirenut’s friend’s sister that was in wreck / Gumby’s mom

Surely it was the Time Change…

March 23, 2022 / / 0 Comments

It was the first morning after “springing” our clocks forward an hour so surely it was the time change that led to only 4 PAX showing to better themselves!  Afterwards we moved inside for some coffee and fellowship.

Announcements:  See Dr. Seuss if you’re interested in taking a couple of Kotter names to contact & if you’d like to be a Blade-Stone / Speed for Need & the Community Foundation Run 4-9-22 launching from the FUZE Ballpark

Prayers:  Mayor’s grand-dad coming out of rehab / Breaker Breaker’s prayer list / PAX that just won’t come out and post

BROKE=51

March 23, 2022 / / 0 Comments

10 peeps posted to Midoriyama  on Tuesday. A few did some soccer practice work while the others did the Broke hero WOD since it was his birthday.

Warmup:

SSH x 10ic

Don’s x 10 ic

Let’s mosey to the small soccer field

Broke’s WOD:

I thought of some different words or phrases that also mean broke then used those to find exercises. 51 reps of each exercise was completed for his age and after each we did the Wojo to the other side of the field and back. The Wojo is a side shuffle like basketball practice(since Broke was a baller back in the day) after every 5 steps bend down and slap the ground.

Bankrupt=Burpees(his least favorite) There was a less than stellar performance by the PAX here. I guess when you say 51 burpees right off the bat it takes the wind right out of their sail. There was lot of standing and talking by several. Hate to see it!

Wojo

As poor as a church mouse=American Hammer(his favorite)

Wojo

Destitute=Deconstructed burpee

Wojo

Impoverished=Iron Mike(jump lunge)

Wojo

Poor=Pretzel crunch

Wojo

Penniless=Peter Parker

Wojo

Down and out=Dirty Hookup

Wojo

Mosey back to the flag and finish with a minute and a half of burpees.

Some reasons Broke is my hero. Broke is a Godly man with strong faith. A good father whose dedication is represented by the good daughters he has raised. He is a dedicated and hard worker who is always willing to help someone out. He’s always respectful.

Most of the above was copied and pasted from July of 2020 when I created this WOD. I’ve got to add that since then Broke signed up for a half marathon just to support me in my effort. He trained long, terrible weathered, and route picked miles with me the whole way. Because of his support during training and his insistence on going out hot in the race I was able to far exceed my goal. Thanks #HAL

COT:

Announcements-A lot of folks running relays this weekend so make sure you show up at the AO’s to support each other, convergence 4/2 at the yank

Prayer Request-Gumby’s mom

 

Tequilla Sunrise – March 18, 2022

March 22, 2022 / / 0 Comments

Well I knew I would have an uphill battle with pax showing up this morning at Tequilla Sunrise. I mean I was going against the Chief Executive Officer of F3 (Slaughter) who was on Q at Downtown, but I appreciate the 10 pax for making it out this morning.

Seeing no FNG’s, we took a quick mosey where we circled up for the warm up.

WARM UP
Windmill x 10 IC
Imperial Walker x 10 IC
Gravel Pickers x 10 IC
SSH x 25 IC

We then went on a run to Davis Park where we performed a set of exercises.

ROUND 1
10  carolina dry docks run to second light pole.
10 lbc’s run to third light pole.
10 squats run back to first light pole.

Rinse and repeat adding 15 reps and then 20 reps.

ROUND 2
10 merkins run to second light pole.
10 big boys run to third light pole.
10 bobby hurley’s run to first light pole

Rinse and repeat adding 15 reps and then 20 reps.

We then returned to the starting light pole and lunged to each parking spot followed by squat. I believe their were 15 parking spots.

From there we ran to the picnic benches at the park and did IC (Dips, Derkins, and Irkins) followed by Step Up (Count one side only).

We took a mosey back to behind Belmont Central Elementary where we partnered up and did a small dora (50, 100, 150 reps). Exercises were plank jacks, mountain climbers, and SSH.

Seeing we had a few minutes left we circled up for MARY.

ANNOUNCEMENTS
2nd F event a Primal Brewery and Rusty Rabbit.

Convergence at The Fighting Yank on April 2.

PRAYERS
Rebar, Orangeman’s boss, and Tesla.

Storming the Shoulders

March 22, 2022 / / 0 Comments

20 PAX showed at The Storm this morning and my guess is that at least half of them did EC. Strong work men!

Standard stuff at the start with a few burpees thrown in for trains that may, or may not, have passed by.

 

Mosey over to the main parking lot for some Dirty 11’s. IW Squats on one side and Hip Slappers on the other with 5 HR Merkins each time you cross the islands.

 

Time now for some suicides the long way across the parking lot. 5 Mike Tysons each time at the start and Flutter Kicks IC at each set of spaces. Increase reps by 10 at each line finishing with 50 Flutter Kicks IC.

 

Still plenty of time, so let’s knock out a round of Lindsey’s at the front of the school. 30 Derkins/10 Dips, 25 Derkins/15 Dips, 20 Derkins/20 Dips, 15 Derkins/25 Dips, 10 Derkins/30 Dips

Six minutes of Mary and time is up.

 

Announcements

April 2nd Convergence at The Yank – all other AO’s closed

April 9th Community Foundation Run and Speed for Need

Shirt design contest ends this week

 

Prayer Request

Buckeye and family

Pink Floyd M having surgery

Huck

Tesla

Turtleman

Gunn family

Tiger M and step sons

Tiger work

Others listed on prayer channel

 

YHC took us out.

I’m Broke

Sword w/o AT

March 22, 2022 / / 0 Comments

I picked up the Q this morning for a previous Fartsacker of the year winner…I won’t mention any names….  Any way those of us that showed up ran, rucked or walked their way to an awesome start to the week!

Announcements:

convergence April 2nd @yank

community foundation run 9th

Prayers….my phone has decided to stop working so all my notes are gone. best i can remember:

Huck

Pappy and family

Wichita and family

all Pax on IR

all Pax running p200

Stripers brother

just pray for each other

 

Honor to lead today!

Balljoint

 

 

Coupons at The Sandlot

March 22, 2022 / / 0 Comments

Due to a nagging leg injury, YHC decided to bring a Pain Lab style workout to the southside on Monday. 11 PAX decided to join in on the fun and 1 other went on a walkabout with a rucksack full of weight. Here’s what happened….

 

Grab a coupon and rifle carry across the street to the bank parking lot for a 20 to 1 Countdown.

20 – Curls, Goblet Squats, Chest Press, Big Boys (drop the coupon for this one)

19 – Curls, Goblet Squats, Chest Press, Big Boys….

Repeat all the way down to one.

There was a little complaining during the Big Boy portion of this and some even continued the objection on Slack later on. Sorry Dirt!

 

Still some time left and we’re about 160 reps short of hitting 1000 for the workout.

20 American Hammers IC then rifle carry across the lot for 20 Flutter Kicks IC. Shoulder carry back, then rinse and repeat with 15 reps, 10 reps and 5 reps. Counting the warmup that should get us to 1000 and time is up.

 

Announcements

April 2nd Convergence at The Yank – all other AO’s are closed

April 9th Community Foundation Run and Speed for Need – sign up under F3 Foundation

April 4th Site Q Swap – Flintstone will be Qing at Crows Nest and Speed Racer is coming to Sandlot, go to one of these AO’s and support these HIM’s

 

Prayer Request

See Slack Channel for the list. Lots of prayers needed so lift these up daily.

Also add Dry Rub’s M to the list due to the passing of her grandmother.

 

YHC took us out.

 

I’ve been dealing with a shin issue for over three weeks and last week was told to take it easy for another couple of weeks. Everyone has their own definition of taking it easy and my first thought was to just shut it down, find some substitute Q’s for my workouts, bail out of the upcoming relays and enjoy the fartsack. But that thought process doesn’t fit with F3. We have Pain Lab workouts that I can attend, I can modify as necessary, other team members will be there to step in and pick up my legs in relays and most important, MY BROTHERS WILL BE THERE TO SUPPORT ME! I’ve said many times that you come to a workout as much for the man beside you as you do for yourself and I’d like to say “Thank You” to all of you for your support of not only me, but all the PAX of F3 Gastonia.

 

I’m Broke

 

Pushing Through the Naggies

March 21, 2022 / / 0 Comments

With all of the attendees dealing with nagging injuries, we took it down a notch in terms of speed, but definitely not effort or reps.  We varied the cadence between regular to slow, making the exercise more deliberate and results driven.  Good mumblechatter, good company, great morning!

 

WARM UP
Moroccan Night Clubs
Hand Release Merkin
Peter Parker
Freddy Mercury
Grass Pickers

Pledge

THE THANG

Merkins – 10 IC
KB Swing – 10 IC
Curls – 10 IC
Freddy Mercuries – 10 IC
Derkins – 10 IC

Mountain Climbers – 10 IC
High Knees – 10 IC
Squat Press – 10 IC
Bent Rows – 10 IC
Peter Parkers – 10 IC

Flutterkicks – 10 IC
Shoulder Taps – 10 IC
Lunge – 20
Monkey Humpers – 10 IC

Shoulder Press – 10 IC
Tricept Extension – 10 IC
Calf Raises – 10 IC
Slow Bobby Hurleys – 10 IC
Sumo Squats – 10 IC
Dying Cocroaches – 10 IC

Mary

 

COT: Peace, Turtleman, every PAX with an injury

 

 

 

 

 

 

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