F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 483 of 904)

Coconut Horse – Year 2 Q Source Complete

December 13, 2020 / / 0 Comments

Terrific morning for some running or rucking at Coconut Horse.

6 HIMs showed in the gloom including Termite who got in some serious mileage this morning.

We ran.

A few prayer requests and announcement about the  January 9th convergence.

Q Source

We had a good group for Q Source along with an FNG that I attend Church with who rode through on his bike as we were finishing up the COT.  We put the EH on him so he came back for Q Source.   Welcome Skittles.

We finished up the Q Source Study for the year at Coconut Horse.  This was the 2nd full year of this for us.  I cannot describe how impactful this has been to me both personally and professionally.  We are going to continue with some type of weekly discussion or study but will probably not follow the Q Source in 2021 at Coconut Horse.  Look for more information in the next few weeks about exactly what we will be doing.

Thanks for the opportunity to lead this morning.

Until the next one.  Aye!

Stroganoff

A Tour of the Neighborhood, Sorta

December 12, 2020 / / 0 Comments

Thanks for Dry Rub, Hermie and Stroganoff for joining the EC.  Shoutout to Roscoe for logging miles at Grier.

Today’s beatdown was inspired by a recent Italian Job posting.  Thanks to Stroganoff for a quick tour of the ole neighborhood to find the street layout needed.

0700 arrives with 8 gathered around YHC at GasHouse,   No FNGs, so no disclaimer was mentioned.

We knock out The Pledge of Allegiance before moving to WarmUp.

 

WarmUp:

10 Bent Over Arm Circles (each arm).
15 Merkins IC
10 SSH IC

PainLab off with Tube, GasHouse, lets roll…

 

GasHouse’s warmup continues with a mosey toward the intersection Laurel Ln and Nottingham Dr.  Along the way, we stopped at each street intersection (Carlton, Peachtree, Laurel and 8th) and performed12 each of an exercise (LBCs, Squats, Merkins, and ??)

Lets do some work:

The route was Laurel to Dumbarton to  Dorset to Nottingham, back to Laurel.  At each intersection perform 10 each of the following:

Merkin
LBC
Squat
Flutter
Calf Raises

Total 60 of each

Now that we are back where we started, lets do it backwards with the following exercises:

Merkin
LBC
Squat
CDD
Freddie Mercury (unless your the Q, who did Dying Cockroaches for half the round)

Total 60 of each

So, time was getting short, YHC asked the former residents about the approximate lengths back.  Somehow, the Mortimer and HTFU was mentioned.  So Nottingham it is to Churchill

A quick stop @ Carmen for 10 more:
Merkin
LBC
Squat
CDD
Freddie Mercury

And back towards the flag.  A stop at the entrance for a little wall sitting, 10 incline merkins and 10 derkins.

Arriving at the flag, a little Mary was done, a lap around the parking lot to get the full 5K in and then some more Mary until the bells peal.

 

Announcements:

  • Convergence 9-Jan @ Folsom

Prayer Requests:

  • Double Stuf
  • EZ Rider
  • M’s recovering from surgeries
  • Officer Herndon’s family

 

JJ prayed us out.

 

Although, this was all my idea, thanks to those in attendance today for the push.  To improve, run with those faster/better than yourself.  I certainly did today.  It was an honor to lead today.

 

Aye!

 

Watts Up Powering Down.

 

The Canoe Is Taking On Water

December 11, 2020 / / 0 Comments

Everyone had there calendars marked for Sister Act’s Q and the the excitement was building! We had Witenut’s VQ Tuesday and Sister Act set for Thursday and Big Pappy up Saturday, it’s was going to be a week for the history books but early Wednesday YHC got a txt from the canoe and it said he was taking on water! He wasn’t feeling well and with his Covid test coming up Monday for his surgery he didn’t want to chance it and I concurred. He was upset about the decision telling me he had never not Q’ed when his number was called. I could feel his pain and tried to think of something that he would approve of….

Warm Up:

Squats X20

4×4 Merkins x10

Burpees 50 in 5min

The Thang:

Mosey to lower parking lot circle up:

22’s: Lunges – Merkins

Mosey by amphitheater around to the triangle

22’s again: Squats- Renegade Row Merkins

Mosey back to parking lot:

22 for the Vets

COT:

Prayers: Roundup’s M, Wirenut’s mom,  Sister Act, his daughter Morgan and his whole family, Sargento’s list

Thanks again for the opportunity to lead!

On to the next one – Wichita

The Long Way

December 11, 2020 / / 0 Comments

Last Saturday at Gashouse, Roscoe introduced the descending triangle. It consisted of squats, burpees, and 8-count body builders which we were told are not burpees with a plank jack. They are 8-count body builders. Since plagiarism is the highest form of flattery, I decided to borrow the geometrical beatdown for my first Q Downtown.

I arrived a few minutes early not sure what kind of crowd we would have between the cold, the covid, and the blood drive the prior day. We ended up with 7 PAX as Waterboy assumed my normal arrival time and moseyed up to the circle at 0530. Let’s get to work.

The Pledge

Warm-up
SSH x 15
LBCs x 15
Merkins x 15
Imperial Walkers x 15

Mosey towards 321 with a turn by the Pita Wheel (which I had for lunch today and is outstanding for anyone who has not been there) then a turn left on 74 and a final turn left into the Parking Deck.

I’d mentioned an ascending descending rectangle on twitter so here are the details.

Start at the bottom of the deck in the middle of the lane.

8-count body builders x 10 (remember, these are not burpees with a plank jack)
Big Boy Sit-ups x 10
Flutter Kicks x 10
Squats x 10
Hand-Release Merkins x 10

Mosey to the next level of the parking deck
Repeat all 5 exercises x 9
Next level, then exercises x 8
Repeat until the top layer, then exercises x 5

Since we are out of levels, let’s descend to the bottom layer and start over.

We’d be at a count of 4 but this is round 2. So like Jeopardy, in round 2 all values are doubled.

So at bottom level, exercises x 8
Next level, exercises x 6
Repeat until we get to 2 then mosey to the top level

Once again with the plagiarism, I stole Dirty Elevens from Clavin and the Labyrinth this week.

Start on one side with 10 Mike Tysons.
Run to other side with 1 burpee in the middle for 1 LBC
Back to other side with 1 burpee in the middle for 9 Mike Tysons
Rinse and repeat

Time’s up. Let’s mosey back, but we took the long way. So instead of using the stairs, we moseyed down each level.

Back to start and flutters til 0615.

Announcements
Everything is cancelled

Prayer Requests
Those isolating for various reasons. Reach out and check on the PAX.
Sister Act surgery and recovery
Roscoe’s M’s recovery
Sargento’s M’s recovery
Watt Up’s M’s sister

Prayer to take us out.

Winging It

December 11, 2020 / / 0 Comments

Due to a late conflict, Wojo needed someone to take his Q at Midoriyama and YHC decided to take it. No written Weinke and really no idea of what we were going to do other than carry bricks for the entire workout. With all the PAX stepping up to give blood the numbers were a little lower than normal, but 7 HIM’s ready to go to work at 0530. Pledge, Disclaimer, short warmup and then grab two bricks from the truck.

 

The workout was simple….run with the bricks and stop every 0.2 miles or so and do some exercises. Based on what I remember, we did a total of the following reps over a total of 2.25 miles:

40 Burpee’s

50 CDD’s

50 Moroccan night clubs

60 Merkins

60 Squats

60 Overhead press

60 Curls

60 Randy’s (arm flutters)

200 Chest Press

300 LBC’s

 

Finished up with 22 for the Vets.

 

No Announcements

Prayer Request

Sargento’s list

SA mother

Quiche – no reason other than he needs it per Billy Ray

 

Def Leppard took us out.

 

I’m Broke

 

 

Two is one, one is none

December 10, 2020 / / 0 Comments

YHC had the Q this morning at the Pub but was a little concerned that other life duties would get in the way so I had my son, Sargento, on standby just in case I couldn’t make it.

YHC ended up getting there early and ready to go and so did Sargento, and Sargento actually had printed Weinke’s for everyone in case he was the Q.  He was going to make the PAX take the “mud route” but YHC took the Q back from whatever insurrection was taking place.  (Thanks for covering for me big Cheese!)

The route was Gaston Day School Road inbound, left on Armstrong, left on New Hope, Right on Lee, Left on E. Perry, right on Armstrong Park/Gaston Day School Road and back to start.

Defib and Dr. Seuss were out front.

Sargento and Stroganoff were fast today.

Breaker, JJ, Ooompa Loompa, and YHC all were OYO but we finished at 0615 just like we are supposed to and no one got lost, inured or seriously killed.

Announcements:  There will be a canned food Ruck this Saturday at all AO’s.  Bring some canned goods for those that need it!

Sargento is Q’ing a Salvation Army “ring the bell”.  Information is posted on SLACK so check it out.

The Gashouse has two confirmed Mortimer teams.  Training will commence in January with mandatory training runs with dog biscuits in your pockets.

Praises:  Stroganoff’s 2.2 is now an All-County Cross Country runner as her HS won the conference tourney and his 2.2 set a PR when it counted most!

Praise #2:   Breaker Breaker’s daughter in law Emily graduates from Appalachian State this weekend, joining the distinguished alumni from that majestic university.  Respect Yosef

Praise #3:  YHC’s M had surgery yesterday and she is doing well.

We said the Pledge of Allegiance and closed in Prayer.    YHC totally forgot to get the video nameorama but it isn’t required so get over it.

We are blessed to be American and live in a free country.  Never take that for granted.

 

Folsom

December 10, 2020 / / 0 Comments

Warmup 

Don Qs

monkey humpers

SSH

The Thang

Blocks, 20 to 1 of….

Shoulders

curls

triceps

squats

then 1 back up to 7

Rifle carries for a distance!

22 for the vets!

Prayer requests: Wichita’s mom, Westsides grandma, people on IR, community especially children

Thanks for letting me lead!

 

Painlab 12/5

December 9, 2020 / / 0 Comments

 4 Hims showed for a sweet sunrise at Painlab. Given that fact that the median age was above 50, we decided to warm up with circles, shrugs, twists and some Vodoo Yoga. Don’t worry, we got it in with hammers, flutters, lunges and a series of punches and ab work outs. We practiced safe distancing with at least feet apart. Thanks men! Praying for us to get through this heavy time of COVID. Stay safe & healthy

The Pub – 12/3

December 9, 2020 / / 0 Comments

Pledge

The Thang!

At the 1# running AO in Gastonia, we run! So we all ran!

COT;

Anouncements – Christmas Party, and Whetstone program

Prayer Request – Sargento’s M knee surgery recovery, Sister Act’s upcoming surgery

YHC closed us out in prayer

 

 

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