F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 478 of 904)

Rule of 3 x 3 x 3

December 28, 2020 / / 0 Comments

Okay, they said it would be cold.  I’ve been sleeping in like crazy, and happily working out in the afternoon.   All of this adds up to not coming, much less Q.  But a Shieldlocker called me out, so away we go:

Tube, Hermie and I were the only Painlabbers.  I started with a 5 minute dynamic warm-up that I’ve found, that I really like.  Good to stretch when it’s 17 degrees.  After that, I set-up for the easiest routine I’ve ever Q’d.  Sue me, it’s Christmas.  I made 3 stations, that each at 3 sub-stations.  Do each for 1 minute each, 3 consecutive, then rest 1 minute:

Station A

  • Goofballs
  • SSH
  • Lateral step ups

Station B

  • Jump Rope
  • Overhead Claps
  • Butt-kickers

Station C

  • Mountain Climbers
  • Step up squats
  • Weighted punches

We actually got 4 rounds in, with 5 minutes left we circled up for abs.  Done!  The Gashouse crew came running in, then Stroganoff did his annual book-giveaway.  Great way to end F3 for me in 2021.

Moleskin – 1 person, 10 people, 100 people…..Painlab prevails.  Covid is real, another Pax told me today (monday, 12.28) that he has it.  Be careful.  Stay distant, yet stay engaged and keep working.  You can do all things, nothing is mutually exclusive.  Enjoyed 2020 Pax, see you in the new year.

 

Rudolph

12 days of Q Christmas

December 28, 2020 / / 0 Comments

Pledge

Warm up:

1 burpee

15 SSH in cadence

10 Merkins in cadence

Wind blowing and it is cold so mosey to parking deck  for 12 days of Q Christmas as follows: starting point ground level

1 Burpee

2 Jump Sqat & repeat 1

3 Merkins & repeat 2 ,1

4 Plank Jacks & repeat 3,2,1

5 Mtn Climbers & repeat 4,3,2,1

6 Lunges (each leg) &repeat 5,4,3,2,1

7 SSH & repeat 6,5,4,3,2,1

8 LB flutters & repeat 7,6,5,4,3,2,1

9 Flutters & repeat 8,7,6,5,4,3,2,1

10 Michael Phelps & repeat 9,8,7,6,5,4,3,2,1

11 Big Boys &repeat 10,9,8,7,6,5,4,3,2,1

12 LBC & repeat  11,10,9,8,7,6,5,4,3,2,1

10 mins left so 1 to grow on (repeat all 12 again)

In between each set we ran the right side stairs to the top over and down the left side

Mosey back to start with enough time for Mary – LBC, Flutters, and oblique crunches

Announcements – New Years 10 miles, convergence Jan 9

Prayer request: many spoken

Out with a Prayer

Merry Christmas!!

EZ Rider

 

Moving Forward

December 28, 2020 / / 0 Comments

9 Pax came out to My Hollywood for a post-Christmas workout.,and a young crowd it was. Come on, RESPECT, where were ya?

Pledge

Warm Up: Don Q, Gravel Pickers, Toy Soldiers

Thang: 

Red Barchetta:

100 Yard Dash then 100 SSHs, run back to start point to plank/wait for six; 

75 yard dash then 75 mountain climbers, run back to start point to plank/wait for six;

50 yard dash then 50 LBCs, run back to start point to plank/wait for six; 

25 yard dash then 25 Merkins, run back to start point to plank/wait for six;

10 yard dash then 10 burpees, run back to start point and plank/wait for six.

Mosey back to school for:

Lindsays:

30 Dips/10 Step ups

25/15

20/20

15/25

10/30

In parking lot:

7 of Diamonds:

Round 1: 7 Big Boys at each of the 4 corners,

Round 2, 14 four count flutter kicks at each of the 4 corners,

Round 3, 21 CDD’s at each of the 4 corners,

Round 4, 28 squats at each of the 4 corners.

Triple Nickle:

5 Mike Tysons/5 Crunchy Frogs -5x

Announcements:

1/1-New Years’ Run/Ruck/Bike/Walk at Coconut Horse; be finished by 8 am

1/9-Convergence at Folsom 7 am

Race opportunities in the new year

Requests:

SA and family

Pillager’s Dad with CV

Word:

Set some goals for the new year: spiritual, work out, eating, etc. John 17 is Jesus’ prayer before He gives His life for us. “Spiritual priorities in this prayer (from Warren Wiersbe’s book Be Transformed): the glory of God; the practical, holy living of God’s people; the unity of the church; sharing gospel with the lost. We today would be wise to focus on these same priorities.”

YHC took us out

Name-o-rama

Great to have Slaw back; Bubba Sparxx for his second week; Clampett from Charlotte; Geezer, whom I don’t work out with often; Gavel, Pillager, Freon who are consistent in Hollywood; and Buckeye, EC or no EC, always a pleasure. If you weren’t here, you WERE missed.

Seuss

 

12/28 The Sword

December 28, 2020 / / 0 Comments

We did work and then discussed Proverbs 16:3 and 16:9.  Great discussions from all!!

Proverbs 16:3 – Commit to the Lord in all that you do, and he will establish your plan’s.

Proverbs 16:9 – The heart of a man plans his path but the Lord establishes his steps.

Thanks for the opportunity to lead…until next time Pizza Man is OOOUUUUTTT!!

 

Announcements:

1/1 – 10 miler from Coconut Horse…start whenever to be done at 8am

1/9 – Convergence at Folsom at 7am

12/27 Crossroads

December 28, 2020 / / 0 Comments

12 PAX posted at Crossroads to do some work.  The “Original Route” was ran, thanks to Freight.  Good work by all!!

During QSource we discussed how 2020 impacted different families in different ways.  Also, YHC mentioned to everyone to set some type of goals for 2021 and asked the question, “What is your 2021 word?”.  Great discussion for all and looking forward to starting F3 Gastonia’s 3rd year of QSource.

It’s always an honor to lead and until next time….Pizza Man is OOUUUUTTTT!!

Announcements:

1/1 – 10 miler for the F3 10year Convergence at Coconut Horse (Finish time 8am so whatever time you need to start). Run, Ruck, Bike, Walk, or Drive…just do something

1/9 – Convergence at Folsom @ 7am (2021 Leadership roles will be announced)

25s and 4s in 45

December 28, 2020 / / 0 Comments

Warm Up
SSH 30 IC
Squats 10 IC
Merkins 10 IC

Pledge

25 Reps Each
Shoulder Taps
Crab Crunch
Merkin
Squat
* 10 Burpies
Dying Cockroach
American HAmmer
Kettbell Swing
Lunge
Derkin

Stretch

25 Reps Each
Shoulder Tap w/ Merkin
Dutch Skate
Kettlebell Tricep Extension
Merkins w/ Kettlebell pull through
Bent Row w/ Kettlebell – each arm
Flutterkick
Michael Phelp
Sumo Squat
Calk Raises

Stretch

25 Reps Each
Kettlebell Curls
Kettlebell Squat Curl Press
Kettlebell Low Squat hold – Curls
LBC
Merkin
Box Cutter
Plank Jack
High Knees
Mountain Climber
Plank hold to Low Squat

2 Minutes of Mary

Powering Up the Last SandLot of 2020

December 28, 2020 / / 0 Comments

During a little EC with Dirt, YHC was still finalizing today’s beatdown.  Originally was thinking of incorporating a trip to Harris Teeter as a part of today’s agenda.  With Stinky Bird bringing a FNG and Folgers on post #2 ever, modified to a standby weinke.  Maybe there is a reason it rarely gets pulled out…

 

0530 Hits with 7 gathered around YHC, including a FNG (Paul Payseur aka Sausage)!

Thus a full disclaimer is given and, with the help of the PAX, the 5 core principles of F3.

The we know out The Pledge of Allegiance.

Time for warmup.  I think we will do a Termite warmup… Lets mosey.

We head off to the ramp behind PF.

Bear Crawl the ramp, 10 Squats, Bear Crawl the ramp again.

 

At this point certain members of the PAX (cough, cough, puddle jumper) tried to distract YHC with a question about Christmas gifts.  While it worked momentarily, YHC led the group to the FL parking lot.

 

In the parking lot, the first set of exercises went like this…

Mosey to the 1st line, perform 5 SSH
Nur back to start, perform 5 Jump Squats
Mosey to the 2nd line, (perform 1 burpee at line 1), perform 10 SSH
Nur back to start, (perform 1 burpee at line 1) perform 10 Jump Squats
Mosey to the 2nd line, (perform 1 burpee at line 1 and line 2), perform 15 SSH
Nur back to start, (perform 1 burpee at line 1 and line 2) perform 15 Jump Squats
Continue pattern for all 5 lines.

Repeat with Hand Release Merkins and Mtn. Climbers
Repeat with American Hammers and LBCs.

Move to the stairs between the FL and PF.
Perform 60 calf raises… 20 normal, 20 wide-toed, 20 pigeon-toed

Mosey back to the start.  Along the way a flying PF attender almost got a trifecta of 2 cardiologist and YHC.  Luckily between the PF attender finding his brakes and some quick maneuvering, none were hurt in the gloom of morn.

Flutters, Boxcutters and Freddie Mercuries finished us out.

 

Announcements:

  • 01-Jan – 10 Miler @ Coconut Horse (2 laps) (Run, Ruck, Bike).  Start so you can finish at 0800.
  • 09-Jan – Convergence @ Folsom.  All other AOs are closed

Prayer Requests:

  • Flintstone’s Family – Son has Covid, Hopefully it doesn’t hit the whole household.
  • Stroganoff’s Family – Loss of family and one in hospice.
  • All those with Covid
  • All those struggling with the confinement.

YHC took us out.

 

I know many are staying home either because of covid or because of the cold.  I could name names, but that list would be too long.  Be assured you are missed.  I hope your are doing well and finding a way to push the rock.  Reach out to those you haven’t seen in a while they and you will be better for it.

Until Wednesday…

Watts Up Powering Down.

Cul-De-Sac of Doom

December 27, 2020 / / 0 Comments

Sargento gave the nod for some early morning EC so YHC showed up and Buckeye was there as well.  At the allotted start time, YHC receives a text from the Big Cheese stating, “Almost there”.  If this was the actual start time of the Coconut we would have started without him but since it was EC, we extended grace.

Breaker Breaker showed up for some EC as well and went off on his own.  During the EC run, we ran into and out of neighborhoods and cul-de-sacs.  During one particularly dark street, a cul-de-sac approached.  Sargento led us down a secret passageway that put us into ANOTHER NEIGHBORHOOD!   It was frightening to have no clue where we were but eventually we found our way back to the familiar sidewalks of the Coconut Horse and returned to the parking lot in time to collect anyone else who was ready to run the 5 miler.

Breaker and Gastone headed out early.  Short Sale arrived.  Stroganoff had some EC before as well.  At 0630 we all set off to run the route.  Nothing special this morning except the Waffle House smelled of onions instead of bacon.

When we returned Buckeye left but the rest circled up for the Pledge and COT.

On January 1 we run/ruck 10 miles from the Coconut.

Prayer Requests:  Stroganoff’s family has lost two loved ones this week with another under Hospice care.  Flintstone and Whoopee

We had 5 stay for the modified Q-source where we each discussed our 2021 Word of the year and then went through C-Span’s exercise to be intentional about what we need to do for our 3 F’s in 2021.  If you missed the exercise or want to do it, C-Span will host this on next weeks weekly roundtable call (podcast)  Prioritize those around you that need you the most and be intentional about spending time with them.
Roscoe

Merry Fitmas

December 27, 2020 / / 0 Comments

Warm Up

20 SSH

20 Gravel Pickers

20 Merkins

5 Burpees

Mosey to the flag stop at each light

1 Burpee 5 Squats

2 Burpees 10 Squats

3 Burpees 15 Squats

4 Burpees 20 Squats

5 Burpees 25 Merkins

6 Burpees 30 Merkins

@ the flag 5 Burpees 5 Merkins

Pledge

Mosey to the side lot for 11’s

Tiger squats on one side and Mike Tysons on the other

Mosey down to the bottom parking lot for the setup

Partner Up for Brick work, Farmers walk with 8×8’s and 6×6’s and finish off with Cinder Blocks

Partner 1

10 Shoulder taps, 10 Mountain Climbers and plank

Partner 2

Farmer walk with the 8×8’s to the center point then drop the blocks and sprint to the cinder blocks for 10 shoulder press then sprint back to the middle and farmer walk back to the start. SWITCH

We done this for 3 rounds

Partner 1

on the bricks for 20  merkins

Partner 2 on the 8×8’s for 20 dips

SWITCH

3 rounds

Mosey to the tennis courts

Suicide Burpees with a frog leap on the last court each time you pass over. It was tough!!

Last workout was 5 mins in a bear crawl from one side of one court to the other. On one side there was 5 merkins crawl to the other for CDD for 5 minutes staying low and in control. It was a beast!!

 

Announcements

Convergence at Folsom Jan 9th

Jan 1 is the 10 mil ruck/run from the coconut horse!

Prayer Request

Each other

Youth

Praise report on Achey Breaky Father in law coming home

Prayer!

 

Round Up

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