F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 475 of 904)

Merkins? Burpees? What?!?!?

January 6, 2021 / / 0 Comments

It was another beautiful morning to push the rock here in God’s country. The usual dudes showed up and this is what happened.

Disclaimer

Pledge of Allegiance

Warmup – Moroccan Night Clubs x10 IC, Don Quixote x10 IC

Mosey to the back of the school and say hello to Rose the nice school sanitizer lady on the way. YHC was consumed with work and family the night before The Ricky Bobby and didn’t put together a new weinke. Thank goodness for the Deck of Death! That thing is a lifesaver when you don’t want to totally improvise but still want a solid beatdown. There are several ways to use the deck in a workout. Today we chose just to do the exercise listed on the card and do the number of reps it called for. Number cards would be the number plus 10 for reps, face cards are 25 reps and aces were 100 of whatever it said to do.

Unfortunately there were way too many merkin and burpee cards for YHC’s liking today. Clampett even told a fib and said his card was 15 burpees when it wasn’t! That guy’s BHC membership needs to be reviewed by Buckshot. Anyway, they got done along with all the other stuff and we finished as much of the deck as we could.

One of the highlights of the workout was the musical accompaniment and the fact that it wasn’t interrupted by Deputy Chief Roscoe. We missed him being there though! Here’s the playlist for those like Short Sale who care to give it a look.

Mosey to the front without getting hit by cars  because you ran into the street.  Thankfully everyone made it back to the start in one piece. Times up!

Announcements: Convergence this Saturday, Tiger looking to launch a Friday workout in Belmont

Prayer Requests: Our public safety officers, school staff and our country

Remember men, there is a huge need for what F3 can provide our community. Always be EHing!

PB Run!!

January 6, 2021 / / 0 Comments

14 men out for a run this morning. Everyone was pushing the rock today! I can see a huge difference in some of the guys that are steady pushing right now and it’s encouraging to me as the site Q of this AO.

Men are getting better out here each week and it all starts with a little motivation from each other. Let’s stay in tune with each other because it’s easy to fall off especially when injury comes into play. It’s easy to get comfortable at the house and use that injury as an excuse!! Injury happens to everyone and sometimes you can’t get out but don’t get complacent! Be consistent wether you’re walking a mile or running 10 miles BE CONSISTENT!

Continue to push guys and continue to BE THE LIGHT. We desperately need that right now!!

thank you for the opportunity to lead it’s great seeing you guys

Gym Class Fun

January 5, 2021 / / 0 Comments

It was a little on the chilly side but not much.  It was also a little on the rainy side but not much there either.  All in all a great morning to get up, get out, and shake a tail feather.

Keeping in mind the legendary Coach Byrd for back in the day when Grier was still a Jr High School we stuck to the basics.

It went a little something like this.

SSH x 20

Monkey Humpers

Squats

Mountain Climbers

Merkins

LBC’s

Flutters x 10

Run a lap around the parking lot…

Rinse and repeat the above sequence x 15 and again x 20

Move to the benches for another sequence

{(Dips

Toe risers

Merkins all x 15) x 3}

Run a lap around parking lot

On your 6 for abs

LBC’s x 50

Heels to heaven x 25

{(oblique crunches each side x 20) x 2}

Run a lap around parking lot

Stretching

Burpees x 5

Time!

Announcements:

Convergence Saturday a 7 on Saturday–Rumor has it that there will be a painlab

Pledge

COT

Prayer Concerns:

Les Nessmans Father in Law in Hospice

Dry Rubs Father in Law with his last round of chemo.

 

It was a great honor and privilege to be joined by such a great group of HIM’s

Aye!!

Timeframe

Folsom

January 5, 2021 / / 0 Comments

I signed up for the Q last week and the forecast said no rain! Well… it was wrong! But thankfully it wasn’t bad. Also, Allen Tate calls me yesterday and told me he had an fng coming this morning, a friend of ours, and AT was all excited and asked could he name him if he keeps it clean. I didn’t have to worry about it, Allen Tate was a No show! But his fng showed! Welcome f3 Ball Joint “ Micha Montaleon “! 530 hits and we get started!
Moroccan nightclubs – a lot

Toy Soldier’s- 15 ic

Everybody grab a block and head to the tennis courts! Line up on the edge of the first court, 20 reps of…

Shoulder press

Curls

triceps

squats

then rifle carry to the next court, then 19 reps and so on down to 1 rifle carrying between every court, with some running along the way!

We finished on the far end of the courts, we rifle carried back to the truck.
Circled back up for a little marry which I let sister act call the first exercise and Wichita call the next, that want happen again!
announcements- convergence Saturday at Folsom, Men’s snowbird retreat in March

Prayer request- SA and family, MW, each other!

Thanks for letting me lead! Welcome ball joint!

Jan 5 at the Storm

January 5, 2021 / / 0 Comments

5:30 – let’s go! 10 Burpees.  YHC gets going everyone else standing around.  Sounds like a leadership issue.  I need to work on that.  Finally get everyone on board.  10 SSH IC.  Pledge.

Mosey to parking lot beside school.  Run across parking lot 100 LBC, run back to start.  3/4 run across parking lot, 75 merkins.  1/2 was 50 SSH, 1/4 was 25 hand release merkins.  Walk to wall of school.  YHC demos suspension merkins and calls five.

Mosey around corner to back of school.  At wall, triple nickel.  5 suspension merkins (hence the earlier demo) and run up hill for five low slow squats.  Keep mosey a little further to loading dock that has a ramp.

YHC calls for the “hamster wheel”.  Obviously no one is familiar since I had just made thought of it day before.  Line up for bear crawl up ramp, one pax stays back for burpees while other are crawling.  Once round is complete, pax doing burpees falls back in line and another takes his place.  Keep going until everyone gets burpee turn.  This was tough.

Once done, begin mosey to next station, train coming.  Five more burpees.  Mosey to front of school and partner for dora.  100 crunchy frogs, 200 american hammer (pax can’t count), 300 LBC.  Didn’t complete LBC, time to mosey back to flag.

Moleskin: YHC says a word on redemption, had a verse picked out on phone but couldn’t locate (fail).  YHC talks about how each day God grants a new day, we each have the decision on how to use it.  Even if day or days prior were not good ones, we have another chance.

Announcements: Convergence at Folsom Saturday 0700, a lot of talk over last several weeks of new AO on Friday morning at Belmont Central elementary.  Planning soft launch on Jan 15, hopefully have enough momentum to go all in.

Prayer requests: Frontline workers, first responders, future of our nation and our world, Tiger

YHC took us out with prayer

Always an honor

Tiger

Quick Ruck

January 4, 2021 / / 0 Comments

 

We did several exercises to begin and then Rucked going North on Union Road, stopping at a Bank and doing 25 Merkins in the Drive Thru where it was dry.  Then continued on our journey, stopping at the Grace Animal Hospital to do 25 Dips, 25 Squats and 25 incline Merkins. Then we pushed the Ruck to a quick pace up Union Road to Waffle House and returned back to the Diablo Sammich A/O to finish off with 25 Squats.

 

 

 

 

Welcome Freon!!!

January 4, 2021 / / 0 Comments

The conditions were great and a group of 11 PAX turned out to Mt. Hollywood for a beatdown and to welcome Freon as the new Site Q. Thanks to this HIM for stepping up and taking a leadership role in the Gashouse. After a short disclaimer and warmup we got to work.

 

For those that did the 2020 Iron Pax Challenge, this workout might bring up some fond memories. I modified it a little and we ended up getting in about 2 miles and 1100 reps. It went like this:

Run a lap around the parking lot then..

100 Merkins and 100 SSH

Run a lap

90 Squats and 90 LBC’s

Run a lap

80 Merkins and 80 SSH

Run a lap

70 Squats and 70 LBC’s

……continue in this fashion all the way to 10 Squats and 10 LBC’s

When finished, continue running laps until the Six is in.

 

We finished right on time.

 

Announcements

Freon is the new Site Q!!!

Convergence this Saturday at Folsom at 7am

 

Prayer Request

Sister Act recovery

Gold Digger and M

Pilager’s aunt and uncle

Def Leppard’s M

BOS and Tiger with injuries

 

YHC took us out.

 

It’s been a pleasure to serve as Site Q of Mt. Hollywood and it’s awesome to see Freon step up and take over. I’m sure this HIM will do a great job so give him your support. Sign up for a Q and come out to the AO with the best parking lot in the Gashouse!

 

I’m Broke

Proverbs 11:14

January 4, 2021 / / 0 Comments

This morning we put in a little work and Sparky handed over the site Q duties over to YHC.

YHC word for this year is “Lead”.  YHC will be focusing on servantly leading my family, friends, peers, coworkers, and community.

Our mission for The Sword for the upcoming year will be utilizing the Word and the QSource Index to gain the knowledge to achieve excellence in servant leadership.

The Sword’s verse of the week is:

Proverbs 11:14

“Where there is no guidance, a people falls, but in an abundance of counselors there is safety.”

It is going to be a great year at The Sword.

Big Pappy

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