F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 512 of 904)

The Substitute Q!

September 9, 2020 / / 0 Comments

Watts-Up reached out to YHC on Tuesday to cover for him as Q, he was eager to get Week 2 of the IPC in the books. YHC gladly accepted and will plan to complete the IPC on Saturday.

It’s 5:30am, so let’s get started!

No FNGs, brief disclaimer…

WARM-UP:

  • SSH x20
  • IW x 12
  • Don Qs x 15
  • Mountain Climbers x 15
  • Merkins x 15
  • Stretches – Left foot to left hand, hold; flapjack to right side

 

THE THANG:

ROUND 1 – 5 burpees, run to end of parking lot and back

ROUND 2 – 5 burpees, 10 ‘mericans, 1/8 mile run ROUND 3 – 5 burpees, 10 ‘mericans, 15 LBCs, repeat  run

ROUND 4 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, repeat run

ROUND 5 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, repeat run

ROUND 6 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, repeat run

ROUND 7 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 30 American Hammers, repeat run

ROUND 8 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, repeat run

ROUND 9 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 45 side straddle hops, repeat run

5 Burpees for the train!

 

COT

Announcements – see Huckleberry’s Backblast for all, October 5th, Gaston County Young Life golf tournament

Prayers – Sargento’s office cleaning staff member; Tesla’s 2.0 with job, and Tesla with work, Sargento’s upcoming exam, and Buckshot and family closing on a house.

YHC closed us out in prayer!

 

Although I was the substitute this morning, it was an honor as always to lead you all! Hard work was put in by all!

 

Breaker Breaker

IPC Week 2 @ Prison Break

September 9, 2020 / / 0 Comments

8 men definitely took a wrong turn and ended up at Cloninger Park for Week 2 of IronPax Challenge.  Shout to Slaw and Huckleberry for being there to proctor, encourage and mumblechatter.

 

The really short version of the workout:

It really sucks (and not in a good way).  Rep count for those that went the entire 43 minutes ranged from 440 – 625.

 

The short version of what was done:

  • Place coupon at Shovel Flag.  Start timer.  Complete a 400m run that starts and ends at Shovel Flag (do not carry block)
  • Pick up block and complete 10 Thrusters at the Shovel Flag
  • Rifle carry coupon to cone A (please completely move beyond/around cone)
  • Complete 25 Decline Merkins at cone A
  • Rifle carry coupon back to Shovel Flag (please completely move beyond/around Shovel Flag)
  • Complete 10 Thrusters at the Shovel Flag
  • Rifle carry coupon to cone B
  • Complete 25 Blockees at cone B
  • Rifle carry coupon back to Shovel Flag
  • Complete 10 Thrusters at the Shovel Flag
  • Rifle carry coupon to cone C
  • Complete 25 Weighted Squats at cone C
  • Rifle carry coupon back to Shovel Flag
  • Complete 10  Thrusters at the Shovel Flag
  • Rifle carry coupon to cone D
  • Complete 25 Kettle Bell Swings at cone D
  • Rifle carry coupon back to Shovel Flag
  • Complete 10 Thrusters at the Shovel Flag
  • Rifle carry coupon to cone E
  • Complete 25 Vertical Block Presses at cone E
  • Rifle carry coupon back to Shovel Flag
  • Complete 10 Thrusters at the Shovel Flag
  • Rifle carry coupon to cone F
  • Complete 25 Alpos at cone F
  • Rifle carry coupon back to Shovel Flag
  • Complete 10 Thrusters at the Shovel Flag
  • **This completes one full round**

The entire explanation from F3 Greenwood is here.

 

More opportunities to complete the challenge this week.  Come get you some!

 

Stunt Cycle

September 8, 2020 / / 0 Comments

A cooler morning in the Gloom with lots of cars already in the lot by 0615.  I know Dirt got some EC running in before the workout.

At 0630, the disclaimer was given and we got to work.

Warm Up:  SSH, Merkins, LBC’s

Mosey to the first speed bump on the main drag.

20 Jump Squats then run 130 yds downhill to the next speed bump for 5 burpees.  Run uphill to the speed bump where you started and do 18 jump squats, decreasing by two each round with the burpees staying at 5 at the bottom.  This took a few minutes but the PAX did a great job being consistent and doing the work.

Mosey  for a group Lunge walk of 60 yds.

Mosey to main parking lot for Evil Knievel’s.  The PAX showed their age when the description was given.  Four rows of PAX do 15 Plank Jacks and then launch into a full 25-30 yard sprint, mosey back and get in line to repeat.  We learned that Buckshot has the plank jack and sprinting speed.  He was consistently blazing the path ahead of everyone else.  The visual was the Evil Knievel stunt cycle toy that you “docked” in the base and turned the crank before launching the motorcycle out at max speed, sometimes getting a wheelie.  The younger PAX had no idea.  https://www.youtube.com/watch?v=B-H5g9WEqCc

 

After multiple rounds of this we gathered round and counted off 1,2,3, and 4 and grouped in a quadrant around a light pole.  The 1’s do a burpee, then the 2’s do a burpee, then the 3’s, then the four’s count “one”.  Repeat.  The 4’s count up each time.  The speed increased and the accountability became suspect as some PAX where standing around counting their number without doing the burpee.  Sister Act and Pillager showed their displeasure with the exercise by exhibiting extreme flatulence, almost being offensive.  When we talk about being intentional, this was a choice.  Think Monty Python “I fart in your general direction”)  Most of group 4 was exposed to the gas as the wind was wafting in our direction from Group 3.  The accountable PAX made it to 50 before we moseyed back to start for a two minute plank of gratitude before the clock struck 0615.

A very good morning for a workout.  Thanks to Dirt for allowing me to lead.

Prayer requests:  SA’s Daughter, A friend of LT. Grade with a recent ALS diagnosis, the family of Marc Rausch, Clavin on the recent passing of his mother, A friend of Termite with Cirrhosis (from drinking diet soda’s.)

The seventeen PAX showed up in the Gloom. No one told them to get up and post.  They were leading themselves.  Great work this morning.  Being intentional and leading is a decision.  Great choice!

Aye!

 

 

 

 

Labor Day Crowd

September 8, 2020 / / 0 Comments

Two for a Labor Day workout.  The bank time and temp tells me it is 61 degrees.  In the middle of the workout I could not get over how quiet and peaceful it was inside of Martha’s house.  Perfect morning.  Guess it’s time to work on some perfect form.

Leave Pelican’s, mosey to Martha’s.  About midway in parking lot we lunge.  Trying our best to get in a perfect lunge, knee’s straight and nearly touching the ground.

Down to edge of playground, working on some more perfection.

Merkins:  15 merkins, hand shoulder width, all the way down, extend all the way up.  Mosey to island and back.  Rinse and repeat, 20 and 25.

Since IPC Week 1 hand release stuck in my mind as being particularly awful, let’s try some of these.

Hand Release Merkins:  15 and mosey around the island.  Rinse and repeat 20 and you can forget the 25.

IPC Week 2 modified:  The Week 2 IPC looks something like this.  Center position, 10 thrusters (with block), walk block out to first station (block overhead) and perform 25 count at each station.  After 25 count, walk block overhead back to center station, 10 more thrusters and out to station 2.  Etc. etc.  Before start and after start is a 400M run.  The IPC stations (remember with the block) is:  Decline Merkins, Blockee’s, Weighted Squats, Kettle Bell swing, Vertical block presses, and Alpos.  Modified for this we:

400M run:

Center:  Jump Squats x 10 each return

Station 1:  Decline Merkins

Station 2:  Burpees using curb

Station 3:  Squats

Station 4:  Overhead Claps

Station 5:  CDD’s

Station 6:  Dips

400M run:

We got through one round and I think two stations of round 2.  Note, for IPC purposes the event is timed to 43 minutes.

Slow mosey for a hot minute to save Linus back to Pelicans and with breath in hand we strong moseyed back.

Pledge:

Prayer:

One on one times like this are great times to bond with your brothers.  I had a great time working out with Defib and trying to keep up with him even as I was the Q.  Happy Labor Day to all.  Hope you have a great week.

Concerns:  Defib, family and son

IPC1 at Midoriyama

September 8, 2020 / / 0 Comments

Some were prepared, others were less so, for the pain that was the Week 1 edition of the 2020 Iron Pax Challenge. Everyone gave it their all and some improved their already strong times on a second attempt later in the week. Can’t imagine doing that one again. As Tiger put it: “I’m glad that shit is done.”

Until next time,

GD

Laboring Away on Labor Day

September 7, 2020 / / 0 Comments

10 Pax came out on Labor Day morning to push themselves in great weather!

Warm Up: 

Grass Pickers-10 IC 

Toy Soldiers-10 IC

In Plank, right foot to right hand, right hand high; same with left.

 

Thang:

Harley Quinns: 

PAX run to first pole, perform 10 CDD, run back to baseline,

Run to next pole, 20 Flutters, run back to baseline,

30yd= 30 CDDs, 

40yd=40 Flutters, 

50 yd=50 CDDs. 

De-escalate

 

At poles: Going uphill

10 Lunges-Count each leg

15 Werkins

20 LBC

 

The Longest Mile WOD: Repeat 4x

10 Burpees

10 Air Squats

10 Merkins

10 Big Boys

Run 1 Lap

Announcements:

JJ 5K: Sign up to sponsor, and let SA know before this Friday.

CSAUP

Mt Mitchell

Requests:

Clavin

SA’s family

PAx on IR

Huck and Purple Haze-job situations

Word:

5 May the God of ENDURANCE and ENCOURAGEMENT grant you to live in such harmony with one another, in accord with Christ Jesus, 6 that together you may with one voice glorify the God and Father of our Lord Jesus Christ. 

Romans 15:5-6

 

God is faithful; He is FOR us, He is FOR His glory.

Pledge

Namorama

Broke took us out in prayer

So thankful for you guys..and for the opportunity to have coffeerama on a Monday! Glad Slaw joined us for that..hurry back!! Also had a visit from Magnum PI.

Seuss

Crossroads 9-6-20

September 7, 2020 / / 0 Comments

We ran and the Q source was on commitment.

Prayer request: Several Pax injured right now, loved ones, and each other.

Events:
9/12/20 Shooting then Cookout at Allen Tates.
9/19/20 CSAUP at Folsom

The Bed Pan is Full

Another Morning at the Sword

September 7, 2020 / / 0 Comments

6 HIMS made it to the Sword where we rucked, walked and/or ran.  We had  discussions of beef consomme, ancestry,  the Babylon Bee,  politics and economist, and opportunity.

Many of the worlds problems where solved this morning, but we failed to write the solutions down and now are lost forever.

Prayer Request

  • Sister Act’s Family
  • Rabbit Ears
  • All spoken prayers.

Ephesians 5:16  “making the best use of the time, because the days are evil.”

 

Just a little painful

September 6, 2020 / / 0 Comments

It was cooler this morning at Folsom and I was ready to get at it this was my first Saturday Q and I was a little nervous but excited.My goal was to bring a solid workout but not to make it so hard it was demoralizing. We’d had a hard week with some tough Q’s and the IPC going on so this is what we did.

Warm up:10 gravel pickers,10 ssh,10 morrocan night clubs,10 mountain climbers,10 merkins all in cadence

Next moseyed to the triangle stopping at each light pole on the way for 5 burpees,once we reached the triangle we did 3 sets of 20 squats,16 lunges,30 calf raises while running,nurring and kareokeing between.

then we continued to the flag continuing the burpees on the way.we pledged then did ring of fire holding plank for each pax to do 5 miketysons.

then moseyed to the horse track for 3 sets of 20 derkins,20 tricep dips then a lap around the John.Followed by three sets of 20 incline merkins,10 fence dips.

then we moseyed to the horse stalls for 30 pull-ups 60 calf raises

next we did an Indian run back to the tennis courts where we did 40lbcs,and spelled out the alphabet.last we did some basketball drills. There was some grunting and griping throughout the workout so I think I succeeded in bringing some pain hope it wasn’t too much though.Thanks for the opportunity to lead this morning I had fun see you in the gloom Westside

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