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F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 425 of 904)

The GOAT – June 3, 2021

June 4, 2021 / / 0 Comments

We had a humid, but I thought a very good workout. It had been some time since I last did a “Q” at The GOAT, so I drove around a few minutes prior to the workout and decided what I wanted to do.

After a brief disclaimer we took a mosey to First Baptist Church of Cramerton where we circled up for the warm up.

Warm Up
Windmill x 10 IC
Goofball x 20 IC
Cotton Pickers x 10 IC
SSH x 25 IC
Low Slow Squat x 10 IC
Seal Jacks x 20 IC

The Thang
We stayed in the parking lot of First Baptist Church and did a dora of exercises. Each person partnered up. While one performed the exercise, the other would bear crawl, lung, and broad jump.  Exercises include 100 Bomb Jacks, 200 Carolina Dry Docks, and 300 Flutter Kicks (count right leg only).

From there we took a mosey to the baseball field in Cramerton, but we used the concrete stands as our next workout. We did elevens. (one dip / 10 derkins).

Seeing we had some time left, I took us to the grass. As one pax ran from the grass to the top of the concrete stands, the other pax performed a said exercise until the second pax went and so forth.

We had a few minutes left so we ran back and did a few minutes of MARY.

Announcements
F3 Blood Drive, June 16 at Tech Works in Belmont.

F3 Dad’s Event at the Yank on June 19 and July 17 at GasHouse

Grow Ruck event in Charlotte in August 6.

Prayers
My son is going to grad week next week in Cherry Grove. Prayers to him for safe travels and not to do anything to get him or his friends in trouble.

Pillager’s wife is looking for a new job.

Nutria’s sister was in town visiting colleges. Prayers for safe travels.

Oblivious wife is having a baby in less than a week.

The Storm – 6/1/21

June 4, 2021 / / 0 Comments

Warm-up

 

  • SSH x 30 I/C
  • Don Qs x 12 I/C
  • 4x4s x 8
  • Arm Circles – Forward and then backwards
  • Stretching

 

The Thang

Mosey to lower entrance for Triple Nickel up the sidewalk to the 4th light pole

5 burpees then 5 mike tysons

 

Mosey to round-a-bout; 25 American Hammers –  IC

Mosey to lower round-a-bout; 10 burpees

Mosey to upper parking lot for some suicides;

Start at sidewalk running with sprints to each  island across the parking lot, total of 5 islands.

1st island – 10 lunges (each leg)

2nd island – 20 merkins

3rd island  – 30 flutter kicks (Hard count) or to keep it simple,  count one leg

4th  island – 40 squats

5th island  – 50 LBCs

Rinse and repeat!

Fellowship  mosey back to shovel flag

COT

Announcements;

  • Blood Drive – June 16th in Belmont (TechWorx)
  • Some guys will be taking Turtleman to Dairy Queen on Thursday
  • F3 Dads on June 19th @ The Fighting Yank
  • Race City Beer Ruck in Mooresville, June 12th

Prayer Request:

  • Turtleman
  • Uranus and his family
  • Oblivious’ wife and pregnancy – baby is due in a few weeks

 

YHC closed us out in prayer

Thank you men for allowing me to lead you this morning!

 

Breaker Breaker

The Pub was serving before 0700

June 3, 2021 / / 0 Comments

So on the way to Pub Sargento was tailgating me and there was almost a road rage incident.  (However, he was early so credit is due!)

The Pub was muggy this morning, something Defib blamed on YHC (Q-Fail).

By popular demand we decided to run a different way and during the mostly non-existent disclaimer, it was a shorter route that you would have to add to if you wanted 5 miles.  Broke liked that it was shorter and signaled so by saying “Good” when I announced it would be different than most of our regular 5 mile routes.

The route was Gaston Day School Road, right on New Hope, left into the far Ashbrook HS parking lot (parallel to Dunkin Donut fence) and all the way to the back drive that leads to the Driver’s Ed track where YHC learned to take hot laps in a ‘Vette.  It was a Chevette.  I am not sure anyone knew that the secret driving track existed but now you know!  We learned there are cross country trails back there that have not been explored by F3 but maybe one day.   Hitting two miles on the single track driveway down the hill,  a few “hot laps” were in order to increase the mileage.  Some chose to run up the hill and go around the big parking lot.  Dr. Seuss was out front and thankfully remembered to turn at Dunkin so good job there, but he almost went the wrong way leaving the Pub.  Good grief!

The route had some hills and was a little different but everyone finished and seemed to enjoy it more than most Pub runs, or so it has been written here.

Announcements:  Turtleman Social tonight at 1830 at the Dairy Queen on Union Road.

Leadership Meeting at Lineberger Park on Sunday, June 13, at 1600 hours.

Prayer Requests:  Turtleman, Sargento safe travels, Big Pappy, Safe travels and a great half marathon for Termite out west.

I hope to see some more Pub regulars soon.  Looking at you Stroganoff and Gastone!

 

Old School 5/8/2021

June 3, 2021 / / 0 Comments

15 men at Old School this morning.

Warm-up:

The Thang:

 

Block Work:

Line up on side of field with your block.  Exercise to be done for 3 Rounds!

1 Round:

25 Thrusters, Murder Bunnie to cone, 5 Blockees, Murder Bunnie back to start

25 Chest Press, MB to cone, 5 Blockees, MB back

25 Alpos, MB to cone, 5 Blockees, MB back

25 Curls, MB to cone, 5 Blockees, MB back

25 Decline Merkins, MB, 5 Blockees, MB back

That is Round 1, and we completed 3 Rounds!!

 

Partner Work:

P1 starts rifle carrying block walking around track.  P2 does 5 Big Boys, then runs to catch P1.  Then P2 rifle carries, while P1 does the Big Boys.  Continue this until we make complete lap around the track.

 

Mosey back to flag.  Exercises called are Burpee Block Jumpovers and Rocky Balboa’s.  Perform 1 BBJ, 4 RB on block.  Then 2 BBJ, 8 RB.  Continue until you finish with 10 BBJ, 40 RB.  Time!!

COT

Announcements

Prayer Request

Nameorama

 

 

 

 

 

 

 

 

 

Downtown 5/7/2021

June 3, 2021 / / 0 Comments

8 at Downtown this morning

Warm-up

The Thang:

555 Standard

5 Rounds

15 Squats

15 HR Merkins

15 Burpees

Run a lap

 

Route 66

Imperial Walker Squats, using light poles on the left on main street.  Start with 1 IW Squats at first pole, working way up to 11 IW Squats at last pole

 

Parking Deck 

Start with called exercise at bottom, Joe Hendricks up the ramps, then add exercise each level as we work towards the top.  Exercises were:

5 Burpees, 10 Mike Tyson’s, 20 American Hammers, 30 Mountain Climbers, 40 SSH, 50 Flutter Kicks

 

COT

Announcements

Prayer Request

Nameorama

SA out!!

 

 

 

 

 

 

 

 

 

 

 

The #ooper

June 3, 2021 / / 0 Comments

I pulled in a few minutes early to see Rabbit ears putting in some EC, had a good crowd this morning! I loaded up 12 blocks yesterday, and that’s what we had.

Warmup- Don Qs, SSH, Hillbillys

Last Saturday Balljoint called a Cooper, and it was good, so I decided to do the same, but change the exercises… so now it’s not a Cooper.
We started at the playground, starting with 10 reps and working our way down to 1, Pull-ups/ Burpees/ Bigboys

From there we grabbed the blue blocks and headed to the tennis courts, mumbling started. We had enough time for a set of 11s Thrusters on one side, rifle carry to fist light pole for some Blockees! Everyone pushed hard today! This took us right to 615!

We circled up for the cot! God has truly been good to me and I am thankful, even in my struggles, he’s good to me! Remember the others around you, maybe the man you stood beside during the COT, pray for him! I shared that I am very blessed to have a few HIMs that text me scripture daily, and I know they are praying for me, I am thankful!!

Prayer request- Howle White, Pappys family, SAs family, Turtle Man, my Mom, each other!

Announcements- Snow Bird men’s retreat!! Ozark has his VQ the 17 at Folsom!
I took us out!

Tight Glutes? Mayor Might Let You Feel His

June 2, 2021 / / 0 Comments

Wichita asked me a couple weeks ago to Q and with the lack of motivation lately it was just what I needed to get me in the gloom. Folsom seldom lets you down with attendance and today was no different. With 12 HIMs in attendance we got  started.

 

Warmup:

SSH, Don Q’s, Hillbillly’s

Thang:

Let’s mosey, we head out of the parking lot and stop at the light poles for different exercises that YHC doesn’t remember as we head toward the flag at the entrance to the park. Say the pledge and mosey across the road to do some 11’s. Big Boys to start and Star Jumps on the other side.

Mosey to the lower lot on the left toward the ballfields for bear crawl and every other line 2 merkins. Lunge walk back at the half way mark reverse the lunge  to finish.

Down the steps to the picnic table for dips, derkins, LBC’s, and step ups x random numbers IC X 2.

Calf raises on the steps and mosey back to start. 10 Burpees, Mayor with V ups x 10 IC, Volt with merkins x 10 IC and time.

 

Announcement’s:

Freight’s service project

 

Prayer Request:

Sister Act and family, Big Pappy and family, YHC’s mom, Turtleman,several  others that I didn’t write down, my apologies men.

Moleskin:

It’s been awhile since YHC took a Q, I appreciate Wichita for asking, it was great to workout with a couple of guys that I haven’t had the pleasure of breaking a sweat with yet. Thanks for the opportunity to lead a great group of men this morning.

 

 

Not all 5:30s are Created Equal

June 2, 2021 / / 0 Comments

The Q bug bit me and I’ve been itching to put beatdowns together and it dawned on me that Midoryama was about to get hot so if I wanted to Q, I should do it before it got hot.  Well, my good intentions were trumped by bad luck as we got a healthy dose of 91 degree heat.  Here’s what I remember:

5:30 came I announced myself as the Q and immediately caught flack for my fancy dance gloves.  Good to be at Midoryama.

The Thang:

  • 10 x SSH (IC)
  • 10 x Don Quixotes (IC)
  • 10 x Mountain Climbers (IC)
  • 10 x Dying Cockroaches (IC)
  • 10 x Low Slow Squats (IC)

Mosey down onto the baseball field

  • 5 x Burpees (OYO) at the outfield grass

Mosey to Center Field pole.  With partners, we did 3 rounds running to each foul pole and coming back to the center for

  • 10 x Booyah Merkins

Right field foul pole was

  • 30 x Freddie Mercuries (OYO)

Left field foul pole was

  • 30 x Flutter Kicks (OYO)

We left the field, doing

  • 5 x Burpees (OYO) at the infield dirt

before heading back to the Turd Shack for some shade and more partner work

  • 10 x LBCs (IC)

as we waited for the Six, and then on to the next section.

Each pair would split up and 1 partner do an exercise on the wall while the other does an exercise from the sidewalk.  Either partner can tag the other in and switch spots with their partner.  Keep it up for 90 seconds, switching as many times as was needed.

  • 1st set – Australian Mountain Climbers & CDDs
  • 2nd set – Marching Wall Sits & Mike Tysons
  • 3rd set – Hip Slappers & Penguins

The shade was nice, but the exercises were tough.  Weinke called for a repeato, but YHC was done and ready to move on, so on we moved.

Quick mosey back across the street to the parking lot in front of the ballfield.  Here we used the light poles on the left side of the lot as markers and we

  • High-knee Skip to the next pole
  • 25 x Monkey Hummers (OYO)
  • Repeat for 3 poles

On the way back, we

  • Nur to the next pole
  • 20 x Imperial Squats
  • Repeat for 2 poles

Last but not least, we did a little Three Man Relay.  3 on a team.  One on one end doing one exercise.  Another on the other end doing another.  Always one man running between them, tagging in the next guy so there is always a runner and a PAX at each station doing an exercise.  Exercises were

  • Burpees (OYO)
  • Toe Touches (OYO)

We went about 4 rounds or so on that one.  Everyone got to do everything a few times.

Circle up for a few minutes of Mary

  • Flintstone – 10 x Crunchy Frogs (IC)
  • Blart – 9 x LBCs (IC)
  • Slaw – 20 x Flutter Kicks (IC)
  • Purple Haze – 10 x American Hammers (IC)
  • Freight – 10 x Sandy Vs (IC)

Announcements:

  • Bandaids for Freight
  • 2nd F Lunch – Thursday 5/27

Prayer Requests:

  • Sister Act
  • Turtleman
  • Big Pappy

Moleskin:

5:30 AM and 5:30 PM in May are quite a bit different, especially on this day.  At least 30 degrees different.  It was hot, and we all heard about it.

Hard to beat Midoryama.  Strong group of HIMs here that made me raise my game to bring something worthy of those hallowed grounds.  Hope it didn’t disappoint.

Thanks for the opportunity to lead.  Lookin forward to the next one.

Yabba Dabba Doo

“Team Prison Break”??

June 2, 2021 / / 0 Comments

Pledge

Run:

Real nice crowd of 11 today at Prison Break as YHC made it with about 3 minutes to spare. My brother Roundup asked me to sub Q, and I gladly obliged.. though he was missed!

Broke stuck to his plan and did about 7.5 miles.

Wichita ran 5 for his first time..really nice work!

Ball Joint and Westside continue to impress as new runners pushing themselves!!

Loveboat has been with us a lot again since being away for awhile, without ever losing his stride.

Barrel Racer and Sarlaac are consistent runners, which I admire.

It is great to see Slaw running consistently again..never tire of having him around.

SA continues to push through..and push me; pray he is on the mend. I hope Slaw didn’t mind me commandeering  him for my running partner.

And Hacksaw was here and back at it after being on the IR.

So, we saw all of the efforts the guys are putting in and thought we need to put this to use. Team “Prison Break” for the P200 in March..plus Roundup to make it 12??

Announcements:

Our service project: Chapstick and Nail Clippers

Requests:

Turtleman

Big Pappy and family

SA and family

Westside’s daughter’s doctor appointment

Word:

I lift up my eyes to the hills.
    From where does my help come?
2 My help comes from the Lord,
    who made heaven and earth.

8The Lord will keep
    your going out and your coming in
    from this time forth and forevermore.

Psalm 121:1-2,8

David Platt: “The Christian life is a DAILY pleading for help and experience of help from God HIMSELF.”

Wichita took us out.

Thankful to have subbed,

Seuss

 

 

What should we do?

June 2, 2021 / / 0 Comments

Midweek can be an easy time to get distracted with things like  work or family and keep us from a regular routine. Credit goes to the HIM who posted on hump day. There were a few who did EC and even a visitor from down in Georgia! Excellent, now what should we do? In preparing for the workout the day before, nothing was really standing out as a workout for YHC so why not just figure it out as we go! Here’s what happened…

One thing that did work was the playlist that YHC put together and, other than an initial threat from Roscoe about messing with the tunes, everyone enjoyed the musical accompaniment. I think.

Disclaimer

Warmup – Goofballs IC, Don Quixote’s IC, Right over Left IC

Mosey to the parking lot behind the school where we can pump up the jams without disturbing the neighbors.

The Thang – Dora 1234

Partner up, while partner 1 runs to the end of the lot and back, partner 2 does 100 WWI situps, 200 Merkins, 300 Squats and 400 Air Presses. That got the blood flowing!

Circle up around the speaker for some ab work. We did Flutterkicks, LBCs and Dying Cockroaches then we did a lap. Come back in time for Sweetheart to join us from out of nowhere for Bring Sally Up, which REALLY sucked today. Then we did Oblique Crunches and something else for abs.

Mosey to the front to wrap up. 10 Burpees OYO in honor of our visitor who apparently lives for burpees. We deliberated on what a sad life that must be. A lot more Goofballs IC. 5 more burpees OYO. We almost got to do Abe Vigoda’s but time ran out!

Thanks for the opportunity to lead today men. It was fun having a totally random visitor who was in town from the Atlanta area for a job interview. He (F3 name Farm Country) said he chose The Ricky Bobby based on the name and the fact that it isn’t a running workout. That’s awesome! It was also fun sharing how the AO got it’s name from Talladega Nights being filmed there, not after a couple of our former Nantan’s, despite their lobbying for that. We still love you guys! He was impressed regardless.

Announcements – Dairy Queen field trip with Turtleman this Thursday, F3 Dads at the Yank on the 19th led by Bubba Sparxxx, Nutria and Gavel

Prayer Requests – Turtleman, Cinderella’s aunt has been on dialysis for 30+ years and having a procedure this Friday, Farm Country has a job interview today at 1pm

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