F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 504 of 904)

Folsom

October 6, 2020 / / 0 Comments

I pulled into Folsom a few minutes early, we had a good crowd today! Hoping not to disappoint, i brought blocks like usual. We did a few warmup exercises IC to get the blood flowing, then grab a block and head to the courts!
At the tennis courts, we lined up at the edge of the first court…

1st line – 20 Big boys

riffle carry to the next court

2nd – 20 block shoulder presses

riffle carry to the next court

3rd- 20 squats

riffle carry to the next court

4th- 20 curls

riffle carry

5th- 20 block tricep extentions

riffle carry

6th- 20 Block swings

riffle carry

7th- end of the court, 20 Thrusters

Run down and back!

We did 5 rounds of this! Then head back to the trucks, put the blocks up!

With a few minutes left we had time for Iron Hulks!

Announcements- convergence October 31st, a couple 5ks available to run

Prayer requests- SA family, some struggling with sickness, each other!

Thanks again for the opportunity to lead!

 

Nolan at Mount Hollywood

October 5, 2020 / / 0 Comments

Cool morning in the gloom of Mount Holly and it was looking like a light crowd when suddenly three EC runners appeared to round out to an even 10 Pax.
Warmup
15 in cadence SSH and a couple of leg stretches, let’s pledge then mosey.
We ran down the street to the parking lot behind the Presbyterian church where I had marked in sidewalk chalk the exercises to be performed. This is called the Nolan Richardson who was a basketball coach at the University of Arkansas whose team won the 1994 NCAA Basketball Championship. It goes like this: Partner 1 will perform each exercise denoted below as Partner 2 backpedals (or Nurs) 50 yards, performs a ” Bobby Hurley” & jogs back to continue the exercise from the count accumulated by Partner 1. This will continue until the repetition count stated below is met.
1. Burpees (150).
2. Squats (300).
3. Big Boy Sit-Ups (150).
4. Little Baby Arm Circles (300).
5. Merkins (150).
6. Imperial Walkers (300).
I forgot to tell them about the Bobby Hurley part and I chose poorly on the location for the back pedals due to a speed bump and a drain but it will be better next time. My partner was Gold Digger. I like to pick someone who I can help by picking up a majority of the reps. I was glad to help him out. One problem we had was when Dr. Seuss had to leave to get to work, his partner moved over with us and proceeded to trash talk mostly directed at me. (No, it wasn’t Freight this time, it was SA). Time was getting close and we were very close to everyone completing the routine so we moseyed back up the hill to the flag.

Announcements
Brew Ruck with Freight on Saturday, October 17th at 1 pm at Old Mecklenburg Brewery OMB
5 Year Convergence at Martha River’s Park on Saturday, October 31st
PT Retest in November
5K at West Lincoln Middle School on October 17th at 8:00 am

Prayer Requests
Sister Act’s daughter and family
Double Stuf on the loss of his friend
Lady in Belmont with cancer (friend of Tiger)

Rejoice not over me, O my enemy

October 5, 2020 / / 0 Comments

It was a great morning at the Sword. We learned to increase our circle of caring and that with good beards comes great responsibility.

Our verse this week is:

Micah 7:8  Rejoice not over me, O my enemy; when I fall, I shall rise; when I sit in darkness, the Lord will be a light to me.

Prayer Request

  • Stogie
  • Sister Act
  • Mayor
  • Nothin
  • Slaw
  • Tater Hole
  • Huck
  • Purple Haze
  • All the injured PAX
  • All unspoken prayers

Announcements

  • Convergence 10/31 at Martha Rivers

 

Big Pappy

Almost a 5K

October 5, 2020 / / 0 Comments

Started with the Pledge; warm up was mosey to Martha Rivers shelter near the playground/bathrooms.

The thang:

25 Merkins, lap around parking lot; rinse and repeat until 100 Merkins completed;

25 LBC, lap around parking lot; rinse and repeat until 100 LBC completed;

25 Dips, lap around parking lot; rinse and repeat until 100 Dips completed;

25 Squats, lap around parking lot; rinse and repeat until 100 Squats completed;

25 Step Ups, lap around parking lot; rinse and repeat until 100 Step ups completed;

25 Flutter Kicks, lap around parking lot; rinse and repeat until 100 Flutters completed; plank for the six

Mosey back to SnoBalls; finished up with 10 big boys and 1 minute high plank.  All said and done we put in 3 miles and 600 reps this morning.

Announcements:

Golf tournament/outing

BrewRuck on October 17 at 1PM (meet at OMB; see pre-blast on Slack from Freight)

Prayers:

Pray for F3 Hightower’s family (officer in Myrtle Beach who was killed over the weekend)

Pray for Easy Rider

Pray for Gastone and his father in law

 

Ended with short prayer…off to work!

 

If you know the way broadly, you will see it in everything.

October 5, 2020 / / 0 Comments

Whoopee, Stroganoff, Breaker Breaker, and YHC completed the 5 mile/300 merkin challenge that Whoopee led.  At the 2.5 mile mark, we ran into Kotter “Compass” along the darkened Greenway.  While we stopped to do more merkins, Compass moved on and we caught him again at the 3 mile mark for more merkins.

Sargento and Buckeye were running and completed a minimum of 5 miles miles but likely many more.  Flintstone completed the normal 5 miler.

Shortsale showed up for Q-Source on Quadrant Four, Leave Right.  Hopefully all who stated for Q-Source were edified.

YHC failed to do the video nameorama and/or take a photo of Q-Source discussions but will do better next time!

Roscoe

 

 

Old School at the Gashouse

October 3, 2020 / / 0 Comments

I had not Q’d at the Gashouse in quite a while and jumped at the chance when Linus called for some Q help in October.

A good crowd gathered for Painlab and the bootcamp.  One FNG showed (more to come on that).

We circled up for the disclaimer, pledge and a quick warm up of:

10 IC Imperial Walkers

10 IC Side Straddle Hops

Time to split up for the bootcamp and Painlab (Les Nesman with the Q there).

8 total took off to the track at Grier Middle School where so many of our region’s early workouts occurred.

The Thang

First up was some partner work with Dora:

Starting on the track straightaway, Partner 1 performs exercise while Partner 2 runs across the field to the straightway on the other side, performs 5 Monkey Humpers and runs back to Partner 1 and switches spots.

The Dora exercises included cumulative 100 Merkins, 200 Squats and 300 LBC’s.

Next on the list was 1/4 Mile four corners around the track as follows:

1st corner – 10 Merkins

2nd corner – 20 Squats

3rd corner – 30 CDD’s

4th corner – 40 FNG’s

We ran it back, literally as we nurred from corner to corner for the 2nd round of the same exercises in reverse.

YHC then mistakenly called a made up round of work that he called 1/4 Mile Merkin Lunges.  With same partners, Partner 1 performed AMRAP merkins while Partner 2 lunged around the track.  When Partner 1 completed a set of merkins, he ran to catch up with Partner 2 to start his set of lunges.  The original plan for this was to go a full lap…….YHC omaha’d this to a half lap and it was plenty.

Finally had to throw in a few Wolfpack Grinder laps as follows:

10 IC Squats – Run Half Lap – 50 Freddy Mercury’s

Rinse Repeat for another half lap

Next round:  10 IC Squats – Run Half Lap – 25 CDD’s

Rinse Repeat for another half lap

Nearing 0800 so we moseyed back to the Schiele for some Mary that included Flutter Kicks and Dying Cockroaches.

During the COT we each shared a praise or prayer.  I appreciate everyone sharing.

The naming of the FNG became a challenge due to his comment somehow related to “Big Gun”.  I actually do not remember the context of the comment but that led to many names suggested including “Pew Pew”.  I fought it valiantly but eventually succumbed to the time and pressure and our newest recruit was tagged with “Pew Pew”.  Welcome.

Good work men.  It was great to get out and Q the Gashouse Bootcamp again.

Until the next one.  Aye!!

Stroganoff

Buttermilk in the Downtown morning

October 2, 2020 / / 0 Comments

So YHC took the lead at Downtown last week leaving the AO. Have to admit, I really like this workout and AO! It has grown on me. Didn’t hurt that today may have been our best morning of the year today with a near full Harvest Moon, greats stars and temp @ 55 with low humidity. So things went like this:

COP:

Arm Stretches

SSH X 20

IW X 20

Cotton Pickers X 20

Grapevine stretches

Merkins X 10

Mtn. Climbers X 10

Burpees X 5

Mosey down South Street to the hamburger hill  for some power pole suicides.

Bottom: 5 HR merkins

Each Pole: Start with 10 Big boy situps and then increment by 2. Run back to the bottom and go to the next pole. Add distance every rep. Wind up with 20 Big boys at the light, passing 5 poles.

Mosey over to the old Courthouse wall for the following.

Dips X 10, 15, 20

Stepups (each leg) X 10, 15, 10 (with 20 monkey humpers thrown in).

Run a lap around the courthouse for good measure between each set.

Mosey back to the Pavillion.

Four corner bear crawl then do exercise.

1st corner: jump squats X 20

2nd corner; squats X 20

3rd corner; sumo squats X 20

4th corner; 50 SSH

Pax driven Mary with a burpee kicker.

Done and pledge.

NMM:

 

Great morning to do this work in. Could not have been better or more enjoyable. Pax worked hard and got better. Lots pf prayers and praises today, mostly for the positive. Good buttermilk workout! Great men, great work.

Honor and pleasure to lead.

 

Tesla

Sammiches and Sno-cones

October 2, 2020 / / 0 Comments

11 pax posted on  a great running morning.  YHC was in a giving mood and allowed the pax to chose the route – with a majority wanting to go to Martha’s.  Along the way we enjoyed perfect 52 degree crisp air and clear skies – Perfect weather for hecking of the Sambritches and their purses.

Announcements

Look for a convergence and PT test in November  (details still being worked out)

Austin TX half on Valentines Day (see Sargento)

Prayer Requests

Broke’s family, SA’s daughter, Huck and Purple Haze

Bulldog Site-Q handover

October 2, 2020 / / 0 Comments

I would like to take a moment to thank Hipaa for the vision and resolve in planting the Bulldog AO.  At the time this AO was started there were very little painlab options.  As I can recall the only option was at the Gashouse on Saturday mornings.  I commend Hipaa for seeing a need and having the resolve to follow thru in meeting that need.

I would also like to take a moment to thank Voodoo for his leadership this year.  Thank you for serving with honor and integrity.

It is my sincere desire to follow the lead of these 2 HIMS and MANY others be the head servant for the upcoming term at the Bulldog.  I hope to help grow the AO if I happen upon a chance to have any influence in that.  Growing the AO mean that more men are overcoming “sad clown” and there are personal, familial, societal benefits.

Thank all of you.  Aye!

It was finally a cooler clear morning.

We stretched, did merkins, moseyed a bit, did some yoga, and had a jolly good time.

See y’all out and about.

Aye!!!!!!!!!!!!!!!!!!!!!!!!

Timeframe

Parking deck hustle

October 2, 2020 / / 0 Comments

This is the kind that make it more fun. It was truly raining and it was not going to let up.

The Thang:

SSH 20

Imperial Walker 20

Merkins 20

Mosey through the crushing rain all the way to the parking deck.

11’s on the 3rd floor start and the other half on the second floor. Hand Release Merkin’s and something else. But it was fun.

We went up a level and did some other workouts.

Then we came back down to the bottom and did some ab work.

Moseyed through the rain back to the start. Had to swim some.

Finished up with everyone calling a exercise.

The Moleskin:

Went well and as the video showed it was not an enormous crowd but it was the crowd that had courage to come out in the rain.

We did announcements and prayers. We did get the pledge in.

Gastone Out.

 

 

 

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