8 Men ran some miles at Prison. Good to see Sarlack getting after it pushing those rocks!
Prayer Request
SA Daughter
Each other
Our community
Announcements
annihilation at the Yank this Saturday Pizza Man Q
Category: Backblast (Page 528 of 904)
It was March, the last time I had “Q” at an AO. I was a little rusty and it shows in my backblast.
I gave the disclaimer and then we heard the train so we all performed 5 burpees.
We went on a good half-mile mosey to the other side of the school where we circled up for the warm-up exercises.
WARM UP
SSH (25 IC)
MNC (10 IC)
Low Slow Squat (10)
Plank Jacks (20 IC)
Diamond Merkins (10 IC)
After the warm-up we did 11’s. I thought it would not take long, but it took the whole time. We started at the circle of the main entrance to the school and ran to Lakewood Road. We did merkins and jump squats.
When Dr. Seuss and Oblivious finished up I decided to head back to COT for a little ab work. We did LBCs and then Wet Nuts wanted us to end on 10 burpees so we did that.
ANNOUNCEMENTS
Annihilation at The Fighting Yank Saturday at 7:00 a.m. with Pizza Man. There will be another option available for others.
Blue Ridge Relay September 11-12.
For more events, check out http://f3gastonia.com/events/
PRAYERS
Police and first responders
People who are facing unemployment
F3 Mecca has a 2.0 (State Farm) that is going through some issues with his heart. His dad is (Hugo).
Aye,
Radar
It was a humid morning with the awful smell of skunk at Folsom, but 10 HIMS still pushed through the obstacles and are now better for it.
The Thang:
We had 6 stations around the tennis courts. At each station was a die, some F3 work out deck cards, and a piece of paper with number on it 1 through 6.
We would roll the die and run counter clockwise around the tennis courts to the numbered station, pick a card, do the exercise, and repeat.
COT:
On Saturday, Rudolph provided us a number and that number was 84.
Psalm 84 1-2: How lovely is your dwelling place, O Lord of hosts! My soul longs, yes, faints for the courts of the Lord;my heart and flesh sing for joy to the living God.
We need to long for the Lord, live for Lord, and sing for joy to the living God. Our salvation is not provided by chance like the workout this morning.
Announcements:
- Annihilation AO is at the Yank this weekend.
Prayer Request:
- Medicine Woman
- Huckleberry
- Sister Act
- Sparky’s Nephew
- Purple Haze
- All of the Community
Big Pappy
I arrived at The GOAT, which says everything you need to know about this AO, on a HUMID Thursday morning with the idea of doing 5 exercises at 5 different stops in the quiet little town of Cramerton … so that’s exactly what we did!
The Disclaimer
The Pledge
The Warmup
5 Moroccan Nightclubs IC
5 Grass Pickers IC
5 Hillbilly Walkers IC
5 Imperial Walkers IC
5 Goofballs IC
The Thing
Mosey to Stop #1 … Goat Island
Bear Crawl across the Bridge for the 1st 5
5 Burpees
10 WW1s
15 Werkins
20 LBCs
25 Plank Jacks
Zombie Walk across the Bridge
Mosey to Stop #2 … 1st Baptist Lot
5 Man Makers
10 WW2s
15 Diamonds
20 American Hammers
25 SSH
Mosey to Stop #3 … The Coliseum
Take the stairs to the Bottom
5 sets of 5 Deconstructed Burpees
5 Squats
5 Leg Extensions
5 Merkins
5 Leg Extensions
5 Jump Squats
Rinse and Repeat 5 Times
Mosey to Stop #4 … First Baptist Lot
5 Burpees … for the Train
5 Man Makers
10 WW2s
15 Diamonds
20 American Hammers IC
25 SSH
Mosey to Stop #5 … Goat Island
Bear Crawl across the Bridge for the Last 5
5 Burpees
10 WW1s
15 Werkins
20 LBCs
25 Plank Jacks
Zombie Walk across the Bridge
Back to the Flag
The Word
1 Thessalonians 5:5, For you are children of the light and of the day; we don’t belong to darkness and night.
In a world that is growing ever darker … we must be the light! We have to be part of the solution and not part of the problem! Part of the construction and not part of the destruction! Part of the building up and not part of the tearing down!
Be LIGHT in this DARK world!
Announcements
2nd F at Primal Brewery on Friday
Annihilation at The Yank on Saturday
Prayer Requests
Our City and Our Country
Students, Teachers and Schools
Police Officers and First Responders
F3 Brothers in need
Praise Reports
TopHat had an encouraging report concerning his knee
TopHat took us out in Prayer
What a privilege it is to lead leaders in this thing we call F3 … until next time BROTHERS!
We did some stuff. Could not find the comet. Sargento verified the northwestern sky. We did zero merkins. That’s right SA. Zero. Also golddigger and wet nutz were not here today.
announcements:
3rd F at Primal brewing in Belmont at 5pm Friday.
prayers:
sargentos neighbor had a house fire recently
spams sister in law
Tesla cousin passed away recently
12 PAX showed up for what would eventually be called the smallest WOD in F3 Gastonia. Coincidentally this name came from the smallest F3 Gastonia PAX, go figure! Weather was a bit dicey at times but we risked it all to get it done.
Warmup:
Ask Purple Haze oh wait he wasn’t there yet.
SSH x 20ic
Let’s Mosey to the far soccer field
The Thang:
Tooltime’s WOD
Triple Nickel-Run a lap(we chose to go around both soccer fields) do 5 exercises 5 ic of each. Rinse and repeat 5 times. Exercises were Don Q(because it’s Tooltime, you know), Merkin(his favorite), Pickle Pounder(because it’s always his anniversary), V up roll up, Crunchy Frog.
That’s it! After some thought I decided that the WOD doesn’t have to take the whole time. It can be a part of a workout thus the smallest WOD I’ve created.
The rain was starting to come down at this point so we made our way back to the start.
Not a part of the WOD but to finish we did it Tooltime style. Core time for Tooltime.
Mostly 20ic of each of the following.
The alphabet(not 20ic)
American Hammer
LBC
Nolan Ryan
Freddy Mercury
Plank 1 minute
Pretzel Crunch
Boat Canoe
Time! Note I put each of those on a line by them selves to make the WOD look bigger than it actually is.
COT:
Announcements-Ch 35 on XM is the Beastie Boy channel. I hope you tuned in last night because that went away this morning 🙁
Prayer Request
Prayer
Namerama-Q fail here. I’m not sure where my head was at but as always you can depend on some correction from your brothers.
Naked Moleskin-Some reasons I did a hero WOD for Tooltime. He has as much candor as I do(Broke disagreed). I can tell him anything and I don’t feel the slightest bit of judgement. He is determined. Once he decides on something he gives his all to accomplish it.
14 PAX showed on the 14th for a GD workout called 11x11s in what felt like 114 degrees. If you really need someone to explain it to you, we did 11s, 11 times. Except we only did 6. We tried.
Show up next time to know.
-GD
13 PAX made it out to Labyrinth this morning for a midweek workout in weather that was “slightly” better than it has been in previous days. After a disclaimer and the pledge we headed out toward Planet Fitness where we would do the warmup.
Countdown – 10 to 1
Seal Jacks, Merkins, Big Boys and Squats at an uptempo pace with no rest between sets.
Partner up on one side of the parking lot. Partner 1 performs AMRAP of called exercise while Partner 2 sprints across lot and performs a set number of reps of a different exercise. Flapjack.
Round 1 – Flutter kicks, 10 Burpee’s
Round 2 – Freddie Mercury’s, 20 Diamond Merkins
Round 3 – Dying Cockroaches, 20 Werkins
Round 4 – LBC’s, 10 Burpee’s
Mosey around the lot to the wall beside the car wash for some Lindsay’s. 30 Wall Jumps and 10 Mike Tysons. Repeat with 25/15, 20/20, 15/25, 10/30.
Recover with some wall sits. PAX line up on the wall doing wall sit and each PAX takes a turn running a lap through the car wash.
Loop around Riverwood Parkway on the way back and stop and the bank for some Route 66 in the parking lot. Lunge walk and squats then repeat with bear crawl and Merkins. Time is officially up!
NMM/COT
Colossians 4:6 – “Let your conversation be always full of grace, seasoned with salt, so that you may know how to answer everyone.”
A Christian should speak in ways that are uplifting and helpful and our faith should be evident in our speech.
Announcements
Annihilation workout this Saturday at the Yank
Mt. Mitchell hike on Sept. 27th
Prayer Request
Huck
SA 2.1 and family
T Square
Allen Tate shoulder
Gastone friend with cancer
I don’t make it over to this side of town to workout as often as I should, but each time I do I’m impressed with the work this group of PAX is putting in. It was a pleasure to lead this morning and I appreciate the opportunity.
YHC took us out.
I’m Broke
Last week at Sandlot the Pax decided Turtleman was going to Q and i was the backup, since i am writing this back blast, you know no Turtleman
Let’s get started – i had planned to to the PT test since i didn’t make it Saturday but changed my mind at the last min. Let’s go….
Pledge
Warm up: in cadence LBC x15 and Merkins x 10
Mosey to soccer field 2 for some 4 corners consisting of 4 exercise starting at 10 reps up to 40 reps
quick 10 count (10) and repeat in reverse (same on field 3 and 4)
Mosey to soccer field 3 and repeat the 4 corners letting the pax choose their favorite or least favorite exercise for the corners (diamond merkins, ??,squats, & flutters)
(in the middle of the said exercise i realized someone will be 50 this week so we increased the reps to 50 in his honor – field 3 and 4
Mosey to soccer field 4 and repeat the 4 corners letting the pax choose their favorite or least favor exercise for the corners (Moroccan nightclubs, burpees, Michael Phelps,imperial walkers)
with about 10 minutes left we headed over to field 1 but don’t have time for 4 corners so we would sprint the long sides and suicides on the short sides – man look at that we are running behind so we did one side each because we had to take the long way back.
Arrived back the start with no time to spare! 6:15 and we done!
Announcements: PT test was last Saturday, Up coming Mt Mitchell trip in September
Prayer request: Gastone’s father in law, the ones struggling with addictions, other spoken and unspoken request
Out with Prayer!
Thanks for the opportunity to lead!
EZ out
As we warmed up I asked the PAX to think about their dream vacation. Throughout the workout we had replies of camping in Yellowstone and Glacier NP’s, Bali, The Bahamas, Hawaii and Alaska. Sorry If we didn’t get to everyone during the workout.
Disclaimer
Pledge
Warmup:
Plank Jack’s
LBC’s
Imperial walkers
(I think this is how the warm up went. I’m tardy on the BB)
Mosey to the stairs for calf raises. 140 total in sets of 20. BOS said his calves were sore the next day. He referred to them as “Dirt Calves”. Glad I could help BOS.
Mosey to the corner of 8th Ave and N. Main St.
Mosey along N. Main St. stopping at each street light and do 5 merkins. Pax were instructed to mix the merkins up with werkins, derkins, diamonds, etc…… 16 street lights for a total of 80 merkins.
50 squats at the end of the sidewalk.
Mosey back doing 20 LBC’s at each street light. (320 total) 50 squats at the corner.
Wall sits and donkey kicks under the train bridge.
Mosey to the flag and finish with 30 seconds of side straddle hops.
COT