F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 523 of 904)

The Goat – Three by Three by Four

August 7, 2020 / / 0 Comments

2nd Q of the week may have called for a very similar work out. Anyhow, we gathered in a different spot as the ladies have taken over our parking lot.  No FNGs so we moseyed around town for a warm up of 10 burpees, 20 lunges, 10 burpees. Then moseyed to the Pavilion area. Picked a partner. You work and partner runs.

10 merkins, 20 squats, 30 flutters X 3 (Run a half lap around town between sets)

10 durkins, 20 dips, 30 dollys X 3 (Run a half lap around town between sets)

10 irkins, 20 squats, 30 heels to heaven X 3 (Run a half lap around town between sets)

10 workins, 20 dips, 30 LBCs X3 (Run a half lap around town between sets)

Time was up so back to the start for 1 minute of stretching. Not much mumble chatter during the workout.

Announcements:  Annihilation August 29th at the Gashouse

September 19 CSAUP at Folsom (Broke QIC)

September 26th,  JJ5k

September 27th Mount Mitchell Hike

Prayer Requests – Non spoken

Nameorama

Pledge

COT

Three by Three by Four

August 7, 2020 / / 0 Comments

We snuck into the Mt. Hollywood parking lot as it was roped off for a potential repave!! Yes you read that right, Mt. Hollywood may go from the worst parking lot to the best. Come out next Monday and see what you are missing. Anyhow, we gathered and no FNGs so we moseyed down to Central Ave for 15 burpees to get warmed up. Then moseyed down to Oakland St for 20 walking lunges. Moseyed back to wall by the Elementary School where the real beatdown began.

10 merkins, 20 squats, 30 flutters X 3 (Run a lap in the parking lot between sets)

10 durkins, 20 dips, 30 dollys X 3 (Run a lap in the parking lot between sets)

10 irkins, 20 squats, 30 heels to heaven X 3 (Run a lap in the parking lot between sets)

10 workins, 20 dips, 30 LBCs X3 (Run a lap in the parking lot between sets)

The mosey up and back on Oakland with called exercises by PAX at the light pole of my choosing in route to the flag.

Announcements – Aug. 29 Annihilation, CSUP Soon, Check with Broke for more

Prayer Requests – Sister Acts Daughter, Injuries by many PAX (Def Lep, Short Sale, Allen Tate, and others)

Pledge

Nameorama

Prayer and off we go into the week.

 

Downtown beat down

August 7, 2020 / / 0 Comments

Bakers dozen today. We did some stuff in the parking garage. Some of it was dirty. Some double negatives. All around near 2 miles.

announcements.
CSAP ON Sept 19th

jj 5k the sept 26th

mt Mitchell hike sept 27

ez rider requesting some qs for downtown

beers at primal brewing in Belmont at 5pm tonight

 

prayer requests

SAs family, pillagers family, injured pax

 

PrisonBreak

August 6, 2020 / / 0 Comments

7 men resisted the fartsack this morning, and did some running! Wichita ran his fastest mile to date! Sarlack continues to the rock, not missing a chance to better himself! Kingpin ran thinking about how he is gonna hurt us at Folsom this Saturday. Broke talked about how he was gonna take it easy, he and Barrel Racer took off like there butts were on 🔥! Purple haze lagged back with me for a mile or so, then caught passing gear! Good job men!

Announcements! JJ5K will be September 26th be sure and sign up! They need our support! And it’s the only race I know of coming up!
Mt Mitchell hike the next day!

Prayer requests! Sister Acts daughter and family, my nephew, school workers, our community!

No Grievances Here

August 6, 2020 / / 0 Comments

A good crowd this morning came to the PUB to get their 1st and 2nd F going.  I spent some time researching a new, unique route but couldn’t keep the mileage to 5 miles so I was going to go with two routes and let our 1st F Q choose.  Broke correctly chose the safer route and we ended up taking GDSR, left on E. Perry, right on Lee, left on New Hope, right on Armstrong Park, right on Armstrong Park again and back to the Pub.  I knew Udders was posting this morning as he always lets us know if he is in town.  He came in late so we said the pledge, got in starting position, and exercised.

I realized in the first 100 yds I forgot to do any type of introduction or disclaimer so I yelled out to the PAX they were on their own.  Shortly thereafter I announced that your grievances were not welcome here.  I believe Sargento was complaining about something to do with the route but I can’t remember.

However, Sargento deserves a shout out for rucking some home grown tomatoes to my casa yesterday.  I ate a bacon mater sandwich for breakfast today and it was wonderful.

We spoke a little about learning something new each day and I learned a little more about Waterboy this morning and his love of classic cars.  Be on the lookout for an emergency brake powerslide when he drives in hot to an AO near you.

Oompa showed off his new scar from his tumble yesterday at Martha’s House.  Turtleman wasn’t there.

Announcements:  Annihilation August 29th at the Gashouse

September 19 CSAUP at Folsom (Broke QIC)

September 26th,  JJ5k

September 27th Mount Mitchell Hike

Prayer Requests:  Breakers Stepdad sinus surgery recovery and healing, Sister Act’s Daughter,

Defib’s father drove by the AO after we were done with some McDonald’s breakfast and he received some candor from his “Family” doctor who lectured him on his food choices.  He also EH’d him for another workout.

Always a pleasure!
Roscoe

 

Let’s take Delilah dancing

August 6, 2020 / / 0 Comments

When 0530 hit this morn, 4 had joined YHC.  Still no Les Nessman, but maybe next week.  Dry Rub was given an excused absence for work, but where were Voodoo and HIPAA?

Anyway the show must go on.

We knocked out the pledge and headed for Planet Fitness.

Here everyone took Delilah for a spin around the parking lot while the rest of us AMRAP’d an exercise.

From here, we rucked over near the abandoned car wash for some wall sits with ruck on the front.

Its again time for everyone to have some one-on-one time with Delilah.  Take her to the Union Road and back while everyone else AMRAP’d a different set of exercises.

A quick wall sit before setting off to ruck back to the start, “cutting” through the neighborhood.

Unfortunately, the wolverine we encountered in the neighborhood caused us to be 5 mins late getting back. DOH!

Announcements:  Annaliation -GasHouse – Gump, 29-Aug;  Mt. Mitchell – Gastone – 27-Sep; Upcoming CSAUP – Broke

YHC took us out.

 

On a side note, found out Sledge has been secretly hording marsupials…

 

Watts Up Powering Down.

Just Downtown

August 5, 2020 / / 0 Comments

Pledge

Warm up : 30 SSH in cadence

Mosey to wall: wall sit left over right and right over left and 10 Mike Tyson’s

Mosey to McQuitter wall: 20 step up per leg

Mosey down South St to first stop light – from there to the 10th light pole stop and do jump squats (1 at first and 10 at 10th)

Mosey on down to Garrison Blvd.

Brief pause and then mosey back to first stop sign.

Repeat in reverse for the next 10 light poles on the left only – this time nur up the hill.

What do you know we ended back at McQuitter wall again – 20 step ups each leg.

Mosey back toward the start and stop at the wall for a little more wall sitting but no Mike Tyson’s

F3 Fun Run from there to start but everyone has to have a turn so we circle the parking  lot – word of advance do not follow Buckeye in the fun run !

Side note: we did a lot of Flutter Kicks and LBC’s before and after the moseys.

Arrive back at start with a few minutes of “NO BURPEE” merry (don’t recall all of the fun stuff that was called).

Time!!

Announcements: Mt Mitchell

Prayer request: may family members and our Nation

Out with Prayer

Until next time

EZ out

 

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