Fitness, Fellowship, Faith
We ran. Yes. That’s what the PAX did. We ran to Martha’s and back. Diablo Sambriches were spotted.
Before that, we said the pledge.
After that were announcements:
Annihilation was at Yank this past Sat. Will be at Gashouse in late August.
Sept 27 – Mt Mitchell hike
F3 10 year anniversary – Jan 2021 – see Breaker Breaker
and prayer requests:
Huckleberry
Allen Tate’s shoulder
Our country
SA’s daughter
Police, fire, and medic
Prayer to take us out.
Until next week…
Warm Up
10 hand release burpee
10 wolverine burpee
10 regular burpee
I likes Freights workout last Saturday so I done something similar so we went to the tennis courts!
Partner up for Dora
800 air press
600 flutters
400 mountain climbers
200 CDD
100 burpee
4 corners
5 burpees
10 merkins
20 hillbillies
40 squats
Stack each corner
Suicide burpee
Sprint 1 court down back 1 burpee
Sprint 2 courts down back 2 burpee
Etc..
End with 5 courts down back 5 burpee
20 merkins
20 LBC
20 Flutters
Prayer Request
SA, Stogie M Grandmother, Bedpan work, Phillips family, injuries, community, Round Up M
Thank you men for all your hard work and letting me lead once again!
Round Up
We had a good crowd, mostly rucked, did a few exercises, and solved some problems. The fellowship with rucking is unique. Come try it out whether you are in Dallas or GasHouse, give it a shot.
COT/prayers
Whoopee
I arrived right on time according to Sparky’s watch to see 4 other men stretching out and getting ready for a lil’ mosey around Dallas. It was really good to see Sarlacc out running with us today. He’s still relatively new to F3 but I have seen him running after Folsom on Saturdays and assume he’s running at other times as well. I also noticed him right on my heels Tuesday morning at Folsom. He’s getting after it!
Volt was not there.
Thang: We ran. Most guys did between 3 and 4 miles each and pushed on through the incredible humidity.
Prayer Requests: Sister Act and his family, Sparky’s nephew, Oompa’s back, our leaders including local, state, and federal government) – YHC took us out in prayer.
Moleskin: I have run more this year than ever before in my life. It’s been great to see progress but those nagging injuries started to pile up as well. In late June, I consciously cut back on the running a bit to let my sore ankle recover. 2 weeks or so later, I was feeling much better. However, with church commitments on Sunday, a desire to sleep on Mondays & Wednesdays, and too much heat for me to run at lunch, I found it hard to get back in the groove. I noticed I was finding all the excuses I needed to justify not getting back at it. Grabbing the Q this morning was good so it pushed me to get back out to run. If you don’t see me running (not bootcamp, running) at least once a week on Strava, call me out! I need it!!!
10 was the number at Midoriyama on Tuesday. No hero WOD today. Today I decided we would do several backyard burn style workouts. If you’re on Strava(if your not stay under your rock Patrick) you may have seen some of the backyard burn workouts I’ve been doing in between my regular posting days. They are usually short HIIT style workouts leaning more toward lifting something. I was inspired to start doing these by Pizza Man and the 27 WOD’s he does daily.
The Warmup:
Nope, get a block and let’s go. 3 PAX walked off. I think they went and done some yoga, partner stretches or something.
The Thang:
10 of each x 5 rounds
Thrusters, Tricep Dips, Weighted step ups
Next round
Kettle bell swings, Overhead press, Donkey kicks
Next round
Goblet squat, Hand release merkin, Wall jumps(taps)
Next round
Curls, Farmer Carry 40ish yds, High pulls
Next round
1 minute overhead hold, rest 1 minute for 5 rounds
Next round
Blockees, Mtn Climbers ic, WWI situps. We made it through a few rounds of this and called time.
COT:
Pledge
Announcements-Mt Mitchell 9/27 info coming, Def Leppard’s favorite band is ABBA
Prayer Request-Obviously Def Leppard(see announcements), Sister Act and family, Blart and family, several people with sickness and loss
Naked Moleskin:
I was reading a devotional and it is mentioned image if we lived a certain way and that got me to thinking(uh-oh). Imagine if we lived out a lot of things we imagine. We can. We like to say hindsight is 20/20 and that insinuates that the future is blind. While we may not know what all it holds we are not completely blind to it either. There are many things we know if we do it what the outcome will be. What if we eat healthy and exercise regularly? We will be healthier in the future. We know this! So what else? What if we pray daily, go to church regularly, get involved with our church, study, etc. I hope you get the point. Don’t put things off that you know the result of. Get after it!
10 showed up for a Bootcamp at the Sandlot. Upon arrival a mystery of who had the Q arose. Gastone, ended that and volenQued.
The Thang:
20 Imperial Walkers Cadence
20 SSH Cadence
20 Diamond Merkins
Mosey down the road
Second light pole, 50 Monkey Humpers
3rd, 50 Squats
4th, Lunges to the 5th.
Mosey around the neighborhood circle stopping a few times for planks.
Mosey again into the back of the park to the back of the field to the small paved hill.
Bottom of the hill: 10 Squats, 10 Monkey Humpers, 10 Lunges in place counting right leg, 10 Calf Raises, 10 Gorilla Humpers
Backwards up the hill.
Top of the hill: 1 Merkin
Rinsen and repeat until we completed the 11’s.
Mosey to the Library stand. Plank
Mosey to the batting cage front. To nice patches of grass.
25 LBC’s Cadence
25 FLutter Kicks Cadence
Mosey back to the start.
The Moleskin:
Great morning with some great company and a perfect way to start the day.
Prayers to all those in need.
Gastone Out!
Since I hadn’t posted at The Storm in a while, I figured the best way to return would be with the Q. 16 PAX decided to join YHC for a little back and forth workout around the school. After the disclaimer, pledge and a short warmup here’s what happened….
Head over to the front of the school and get started.
25 Dirty Hookups IC
Run a lap around across the parking lot and back stopping at each island for a Burpee.
25 Dips
Lap
25 Derkins
Lap
Rinse and repeat
We then headed off on an Indian Run around the school with the last man dropping off for 2 Burpee’s. We made a quick stop at the loading dock for a Triple Nickel.
5 Diamond Merkins, run and jump on the dock for 5 Jump Squats then back down the ramp x5.
Continue with the Indian Run back the way we came to make sure that everyone had a chance to get in their Burpee’s. We’re back to where it all started, but this time we did a little Dora.
Partner 1 runs the same loop as before, but no Burpee’s.
100 – Hip Slappers
200 – Big Boys
300 – Flutter kicks
Finished things up just in time.
NMM / COT
Hebrews 13:8 – “Jesus Christ is the same yesterday and today and forever.”
Be weary of false doctrine and don’t chase after “religious fads” or let fear and hardships cause doubt in your beliefs. Rather, gain confidence in knowing that Jesus Christ does not change, nor does His gospel.
Announcements
Mt. Mitchell hike 9/27
Need Q’s at various AO’s
Prayer Request
SA 2.1 and family
Huck
Officers and first responders
Teachers and students
Covid
Dr. Seuss took us out.
SYITG,
I’m Broke
It’s hard to believe that it is already the last Saturday in July so it’s time for Annihilation. This month YHC was fortunate enough to be asked to Q it. There were several things that came to mind but keeping it moving was apart of all of them. With that said, we had a strong group of 11 that was eager to get “Annihilated” by Pizza. Several PAX figured that the bootcamp wasn’t going to test them enough so they put in some EC. Strong work!! 7am hit and it’s time….
Warm-Up:
SSH X 20 IC (Explained what the plan was during this)
The Thang:
YHC created a 4 mile route and at every 1/4 mile marker the PAX were to perform a set of exercises.
The exercises were…
5 Burpees
10 merkins
15 squats
20 Flutters (each leg)
Then on to the next mark…strong work by all!!
With that complete and around 10 minutes to go we moseyed to the covered shelter for one last thing.
10-1 with Burpees and WW1’s (10 Burpees and WW1’s, 9 Burpees and WW1’s, 8 Burpees and WW1’s….all the way to 1)
Time!!!!
(Overall the PAX logged over 4 miles and completed 910 reps. Strong work!!!)
We all meet back up with the PAX that posted at the Yank. Gastonia had a strong showing at the Fighting Yank with 22 total (including two that ran 16 miles around Belmont).
Announcements:
Annihilation – August 29th at 7am – Gashouse
Mt Mitchell Hike – Sept. 27th – Gastone will be posting a Pre-Blast
Once again, there was strong work by everyone that posted at Annihilation. Thanks again for the opportunity to lead a great group of men. I hope that everyone got their money worth but if you didn’t make sure you come out to the August 29th Annihilation at Gashouse.
Until next time Pizza Man is OOOOOUUUUUUTTTTTT!!!
The verse of the week: “Older men are to be sober-minded, dignified, self-controlled, sound in faith, in love, and in steadfastness.”
Titus 2:2 ESV
The emphasis was on being self-controlled. Self-control or self-controlled is used 13 times in the Bible, once in the Old Testament and twelve in the New Testament. Seems to be a pretty important virtue for the believer not to mention it’s one of the fruits of the Spirit “Galatians 5:23”. All you have to do is look around and you’ll notice that most people are striving for self-entitlement and self-gratification. Being Self-controlled is a choice, it’s not something that just happens. It’s making small choices in a positive direction day after day until it becomes habit. Rinse and Repeat!
COT:
Prayer request: Sparky’s nephew, SA’s daughter and family, our community and those on the front line.
Thanks once again for the opportunity to lead!
Wichita out and on to the next one
It was a lucky day for 13 PAX who tackled a GD ab workout in 96% humidity.
Warmup – 25 SSH. I’m an idiot, you’re an idiot, let’s go.
Mosey down to First Baptist for Dora in the parking lot. All abs. You get the idea.
Mosey to the bottom of Baptist hill for a twisted dirty triple nickel. 5 hand release merkins, mosey to the middle for the dirty LBFCs, twist around and nur it up the rest of the (longer than I remembered) hill for 5 jump squats at the top. 5x.
Mosey to BB&T for ab escalators. No time to de-escalate, but there is time for a plethora of merkins on the way home. Enjoy.
Good to see some new faces out at Mt. Hollywood. This is a great time to be EHing friends (and foes), family, and strangers alike, especially with gyms being closed down.
Get ready for the Mt. Mitchell hike on the last Sunday of September and a whole bunch of special stuff coming to an AO near you in the fall.
Pray for Huck and SA’s family.
Until next time,
GD
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