F3 Gastonia

Fitness, Fellowship, Faith

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Iron Pax Week 1 – Gashouse & Painlab

September 5, 2020 / / 0 Comments

People showed up.  Some jogged to the field, others hopped the fence.  We did the Iron Pax Week 1, modify where needed, don’t quit.

EMOM 3 Burpees

50 Hand Release, Hand Release Merkins

100 Leg Raises

150 Jungle Boi 2scoops squats

200 BBSU

250 Lunges (count each leg)

THis was fun, and a great push by all.  I can’t remember the order of finish, but I know Gump was ifrst, and he ended by working with the last few guys.  And, some finished the challenge and did some jogging (Nessman).  Again, great work.

ANNOUNCEMENTS:

Shoot up on 12th – see Huck or Whoopee

Csaup 2 weeks from now, get with Broke (options for all)

Mount Mitchell on 27th of September

Iron Pax next week at Gashouse/Painlab.  We hear there will be blocks.  You’re in my world now, Grandma.

PRAYERS & CARES:

Clavin

T-square

Huckleberry

Purple Haze

Sister Act

New Bulldog (gotta rename)

Double Stuff’s friend Corey

Herme’s brother David

MOLESKIN:  not much of a Q, but I will say my co-Q Broke is a really good guy, and you can tell he takes his role as 1st F Q seriously.   Lotta heart in his words and actions.   For some, this was second time doing the IPAX (I know Freight and Double Stuf).  Dope.  To my Painlab pals, great push.  John Q Public in Gastonia is lucky to have the leaders I see in this circle.

Rudolph.

Back out of the saddle

September 5, 2020 / / 0 Comments

We do have an FNG today! Disclaimer.  we worked hard.

Pledge.

Prayers:

Clavins Mom recently passed – prayers for his family.

SA Daughter

Cinderella rehabbing an injury

Oblivious has a singles group for young single men and women

Announcements:

CSAUP – September 19th, no workout at the yank that day – talk to broke

shoot em on the 12th followed by 2nd F

JJ5k 26th

Mt Mitchell 27th

Welcome FNG  –  Sam Walters  (LiverMush) 26 years old – Married May 30, 2020.  Likes to Run, has a dog named River.  Works in Healthcare.  Has all of his teeth.  From Shelby – went to App State.  Ole buttermilk almost scared him away.  Lives in Cramerton Village.  Forgot to give him the 5 principles of F3 – will have to get him updated soon!

It’s Friday

September 4, 2020 / / 0 Comments

8 men showed this morning for the downtown beat down – 1 FNG

Warm up:

SSH x 30 IC

Moroccan Night Clubs x 20 or 30 IC ( until Waterboy arrived from the parking lot)

Merkins x 10 IC

Mosey to bridge – Lunge Lunge burpee across the bridge and plank for the six

Mosey to behind the Social Services  building

11’s from one side the small parking area to the other side – Merkins and Moroccan Night club

Sprint the up the parking lot a few time to improve our running??

Stop for more 11″s – LBC’s and Hand release merkins

Mosey to bottom of parking lot and partner up:

300 LBC’s as a team – one run up the parking lot while the other performs said exercise.

200 Flutter kicks (counting one leg)

Nur the complete parking lot to Airline Ave. and then up to the light.

Back to bridge – lunge walk the bridge

Mosey a longer route back to the flag and finish up the last 2 minutes with Merry

Pledge

Many prayer request: pax family’s, our Nation, and may others

Name the FNG:  since he is a big Tarheel fan we named him JV after the great  Jimmy V.

Pray and off to work we go

Honor to lead this morning and until next time

EZ out!!

IPC Week 0 PainLab Style

September 4, 2020 / / 0 Comments
MODIFIED #IPC2020
50 Goblet Squats
40 BBSU
30 Merkins
20 Weighted Lunges
10 Burpees
400M Ruck or Farmer Carry (Perimeter of Schiele) x4 
We had 10 PAX, 6 we signed up this AM, participate in the low 2 no impact #IPC2020 Week 0. Strong work! Les Nessman 30min TopHat 33 min Voodoo 37 min Pedal 37 min Dry Rub 38 min Hot For Teacher 38 min Tube 41 min Sledge 41 min Hermey 44 min HIPAA 44 min

Downtown’s Alternate ID – IPC Wk1 – Inspector’s Gadget

September 4, 2020 / / 0 Comments

6 Missed a turn when looking for Downtown and ended up at Cloninger Park for Week 1 of the IronPax Challenge

All completed the task.  Some faster than others, but all were better for it…

Shout out to Slaw and Huckleberry for showing up to proctor, encourage and chatter.

 

This week consisted of:

EMOM (called by app)- 3 burpees

3 Burpees (Begins Rd & EMOM timer)
50 Hand Release Release Merkins
100 Leg Raises
150 Jungle Boi Squats “2Spoonz Style”
200 Big Boy Sit-ups
250 Stationary Lunge Steps (ct ea leg as 1 rep)

Scoring: Total elapsed time beginning with the 1st Burpee and ending with the 250th lunge step.

Particulars:
*EMOM = 3 Burpees are performed at the beginning of every minute on the minute until all cumulative work is completed. Use a tabatta type app (SmartWOD Timer or Seconds) to run the EMOM.

*Each Burpee begins and ends in the standing position.

*Hand Release Release Merkins means that both hands are pulled off of the ground at the bottom of the merkin and 1 hand is pulled off of the ground at the top of the merkin.

*Leg raises require feet and knees to stay together through the entire rep. The top of the rep is reached when your ankles have passed above your hips and over your abdomen. The bottom of the rep is reached when your feet touch the ground.

*Jungle Boi Squats are a type of jumping squat. “2Spoonz Style” means that both hands touch the ground between your feet and are raised sideways until they are above your shoulders at the peak of the jump. This is an ode to Greenwood native DJ Swearinger and the hit he laid on Clemson tailback Andre Ellington.

*Big Boy SitUps are unsupported at the feet. No leveraging feet for assistance. Both shoulder blades touch the ground at the bottom of the rep. Both shoulders clear the hips at the top of the rep. Hands are free to use as momentum.

*Stationary Lunge Steps start in the standing upright position. Take a step forward until the Top knee is at a 90deg angle and positioned over the top of the foot. The Bottom knee should be at a 90deg angle and touching or almost touching (<1in) the ground. Step backwards until you are standing upright with both feet together at the starting position. This is one rep. Rinse & Repeat with the opposite leg. Count every step as a rep. (#EasyWay)
**No walking lunges! This is a stationary exercise so that the EMOM timer can be heard.

Round Up Q

September 3, 2020 / / 0 Comments

Warm Up

20 Merkins

15 CDD

12 Burpees

Mosey to the tennis court

line up on the side line for some suicide burpees

1 court and back 1 burpee

2 courts 2 burpees

until we got 6 courts with 6 burpees

Then we’re back on the sideline for some Burpee leap frogs

Down 1 court and back

Line up on the sideline again for partner core work.

P1 do the workout while P2 sprints down to the end and catches 2 burpees

150 flutters

200 AH

250 DC

300 Hillbillies

Then to the corner of the tennis court for 4 corners

corner 1- 10 merkins

corner 2- 20 SSH

corner 3- 30 MC

corner 4- 40 squats

got that finished then we formed a circle for some core work!

Men in the circle do the workout I call while one pax runs a full lap around the tennis courts. We done

LBC,Flutter, Flutter crunches and alternated the 3 as each man made their lap quickly!

We stay in the circle to finish with every man plank while each of us get :

10 merkins

5 merkins

3 merkins

1 merkin

Pledge

I shared a word from psalm 18:2 The LORD is my rock, my fortress, and my deliverer, my God, my rock, in whom I take refugee, my shield, and the horn of my salvation, my high tower.

Just telling the guys to keep your eyes on Jesus and making sure we keep him as our rock and our foundation. It can get so overwhelming and fast at times in our life with everything going on but if we keep God as our focus and our rock nothing can bring us down! He is all we need!

Thank you men for letting me lead!

Round Up

 

 

Breaking the streak

September 3, 2020 / / 0 Comments

1730 let’s start.

No FNG. No disclaimer. No mission statement. No principles.

Pledge.

Warm up.
All in cadence.
10 SSH
20 Abe Vigoda
30 Flutter kicks
40 Moroccan night clubs
50 LBC

Mosey to turd shack by horseshoe pits.
Grab some wall.
In cadence.
20 wall sit air presses

Mosey to bleachers.
In cadence.
20 dips

Mosey to turd shack by soccer fields.
Do a burpee at every light pole.

Grab some wall.
In cadence.
20 wall sit air presses

Mosey to bleachers.
In cadence.
20 dips.

Take lap around soccer field. 25 minutes to go. Split up into two 5-man teams.

Tonight at Midoriyama, Def Leppard’s ultimate frisbee winning streak ended.
It was marvelous. Epic. Life changing.

Mosey back to flag.

Circle up. I touched on us being there for each other in the challenging times of losing a parent. It’s bad, really sad, but, having the love, prayers, and support from your family, friends, F3 and church families, you learn in the end it was not as bad as you thought it would be because of grace and later can offer hope to others based on your experience.

Announcements. Rinsed and repeat from before. BOLO for email about CSAUP from Broke. Yank closed 26Sep20.

Prayer for Double Stuf friend and his dad. Clavin on the loss of his mom. Purple Haze mom’s friend’s spouse.
Broke’s mom. Others that were spoken and unspoken. Each other. Our country.

Oompa’s out.

Greenway Jaunt

September 3, 2020 / / 0 Comments

8 for a run to the Greenway bridge and back.

It was a fast group and they took off with some serious speed. I turned around a the new school on Robinwood which put me at 4 miles. The rest made it down the hill and back for a total of 5 miles. Dr Sues seemed to get back first and he seemed grumpy after look at his watch to see he had not broken the 5 minute pace on his last mile.  We all passed close to Whoopee’s house and you could hear him yelling at us that he does not like running from his backyard.

Prayers for Clavin with the passing of his mother. SA’s daughter, and others.

Gastone Out

Aaaaand we’re back!

September 3, 2020 / / 0 Comments

Ok, totally stole the intro from 43feet but it’s fitting. Love PainLab! First PainLab Q since March.

Let’s get it!

After brief warmup with bootcamp we do our own:

Around the world’s

Good Mornings

Arm Circles

The thang:

22 min amrap
2 Dead Snatch Overhead (2 each arm)
2 Hand release renegade row burpees
2 wide bent over rows
2 Crusher Merkins or 💎 merkins

8 min amrap
4 single arm KB swings from dead

To the picnic tables

150 Arnold press (75 each arm)

SMOKED!set with bootcampers for Mary.

Thanks men!

 

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