F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 530 of 904)

Phase 1 expedition

July 16, 2020 / / 0 Comments

My mission for launching the worlds greatest AO was to create the most convenient opportunity for the hundreds of sad clowns who live in my neighborhood to attend. Since we launched at the beginning of the year I believe only Wet Nutz has taken the PAX off of NHE property. Today we embarked on a tour of Phase 1 of the Cramer Woods metroplex. It went like this…

Warm Up:

Goof Balls x10 IC

Don Quixote x10 IC

Pledge of Allegiance

Mosey into the hood.

The Thang:

Our objective was to stop at each cul-de-sac intersection and do some work. Partner up and while #1 runs to the end of the clu-de-sac, #2 does the exercise. Some of them were longer than others. The order was:

  • Merkins
  • WW1 situps
  • Squats
  • Burpees (yes, Sargento called burpees!)
  • LBCs
  • CDDs
  • American Hammers

Running out of time so we had to get back to the school. Dirt said we ran about 2.7 miles. AYE!

Announcements: PT test Saturday at Gashouse, 2nd F Friday at Primal Brewing, Smokey Mountain Relay April 23-24 (see YHC for details)

Prayer requests: First responders, some normality, Tiger, my Uncle Bill in hospital for back surgery

 

Thanks for hanging with me today men. It was awesome!!!

 

PT Preview

July 16, 2020 / / 0 Comments

Yhc rolled into the parking lot with a couple minutes to spare. The parking lot looked lonely with only two cars, but by 5:30 we had a nice show of Pax. With the PT test this Saturday I thought we should do a little PT warm up! It went like this…

WARM UP:

Kraken Burpees  x10

American Hammers  IC x 10

4×4 Merkins x10

Mosey to big pond with the track around it

50 Merkins

50 Lbc’s

50 Squats

50 SSH’s

make a lap around pond

25 Merkins

25 Lbc’s

25 Squats

25 SSH’s

make a lap around pond

mosey to RV parking field

Use the 3 blue barrels that are in a triangle

50 Merkins

50 Lbc’s

50 Squats

50 SSH’s

Make a lap around blue barrels

25 Merkins

25 Lbc’s

25 Squats

25 SSH’s

Make a lap around blue barrels

mosey to flag pole: say pledge

20 Shoulder Taps

Mosey back to parking lot

22 for the Vets

 

COT:

Announcements: PT test Saturday 7/18/20 at Gashouse  at 0007. You vs You

Anninalation: At the Yank 7/25/20 Pizza Man with the Q

Prayer Request: Purple Haze’s neighbor, battling addiction.

Sister Act’s daughter and his family.

All the men present and absent.

If I missed any sorry, but the Lord knows all our prayer request and needs!

I shared 2 Corinthians 5:17: “Therefore, if anyone is in Christ, he is a new creation. The old has passed away; behold, the new has come.”
‭‭2 Corinthians‬ ‭5:17‬ ‭ESV‬‬. I talked about how we believers in Christ are a new creation and not the same man we were before our Precious Savior pulled us from the grips of hell and if we are living or giving ourselves to sin it’s not who we are now and we’re actually living against our new nature and that is where distress, depression, and anxiety comes from. If we truly believe and understand our new identity in Christ and what that means then nothing this life throws at us will cause us to stumble.

Brothers, thanks for another opportunity to lead and grow!

Wichita out… on to the next one

Have it your way

July 15, 2020 / / 0 Comments

While shooting the $h@t got sidetracked on time until Watts up suddenly yells at the top of his lungs while backhanding me repeatedly to start the workout since he has paid “top dollar “ for these cheap seats and demands to get something of value ( in truth we were maybev1/2 of 1/3 of 1/10 of a second late ….)
Told pax this disclaimer won’t be as good nor as strong as Hushpuppys( he ALWAYS delivers a great disclaimer …. perhaps our regions best) I tried though …. finished by telling all that If they try to sue …. they’ll have to deal with my M who’ll call them idiots if they chose to follow me!

Pledge

Tell all let’s do a short easy light warm up ( hehehe)

Lil Gumby in the woods IC x11
5 burpees
Makhtar N’Diayes IC x11
4 burpees
Shoulder taps IC x11
3 burpees
Jumping lunges IC x11
2 burpees
Merkins IC x11
Seeing a pattern yet?

5 burpees!!!

American Hammers IC x11
Yes…. finally 1 burpee

Let’s go ….

Planet Fitness parking lot to hopefully drum up some more future F3 idiots ( if any are out disappointed by PF being closed)

Monkey humpers starting at one end and Mike Tyson’s 10 at building with a burpee twist in middle until you reverse it all!

Mosey to back ramp for 2 sets of bear crawls and mosey back to front lot for BK day … what’s Burger Kings slogan? Have it your way!

11s again but the twist is you choose what to concentrate on for your 2 exercises but keep the burpee in the middle constant … Watts Up tried to change that too …. i gave him the option of 2 burpees …… seems he settled on only one!
We’re in the judgement free zone but I will say all pax chose different exercises …. great work!

Ask Gastone at one point to show EZ rider how to deliver a proper 10 count ( don’t ask EZ rider EVER to …. he calls “10!” )

Over to the ramp for 2 turns of jump up and bear crawl with a single burpee at end

Waterboy amazed all by jumping clean over the dock the ramp AND thr dumpster ….. we thought we were rewatching Crouching Tiger, Hidden Dragon! This dudes got some serious game!

mosey to the wall and at Gastonia request we relax under the sprinklers basking in the glorious liquid sunshine ( gloom shine?) all while doing 20 IC dips finish mosey and Time!!

PT Test Gashouse this Saturday

Mt Mitchell still in works

prayers for Ez Riders Son

Gastones Family

Stinky Birds Dad (surgery tomorrow)

Pastor Ronnie Bowers ( Flint Groves) upcoming triple Bypass

prayer from Book of James ( the boom of tough love!)

”Humble yourselves before the Lord, and he will exalt you.”

 

Roadtrip!!!! F3 Waynesville

July 14, 2020 / / 0 Comments

Folsom Studs LOL

4 of your friendly neighborhood Folsom men flexed their beards and loaded into the nearest 4×4 truck for a lil’ ride to the highcountry of NC in the name of celebration, supporting our brothers across the Nation, and sharing the greatness of F3 Gastonia with the world.

Wheels up at 4 am, we had time for a quick stop for refreshments as we exited Hwy 74. We arrived at The Ridge about an hour before the workout started. Roadie complained about the cold and we made fun of him. We saw a guy who we thought was the Nantan ride by about 9 times on a liquor-cycle. Fortunately, we were wrong, but I think he had his eye on Huck!

4 men from F3 Asheville and 1 from Savannah were there as well. Montross did what he does and started talking from the get-go. We’ll leave those jokes in Waynesville though, for legal reasons. Roadie warmed up quickly and Huck was rocking along through the first half of the workout, making “easy work” of the Indian Run. I think Wichita had the fastest burpees of the entire group, FWIW, and his Merkins were on point. We all struggled together as we ran the hill to Troll Hunter’s house twice for Monkey Humpers in his driveway (smile for the camera). Further Strava recon shows it is a 17% grade! We all got in a good workout as we celebrated F3 Waynesville’s 2nd Anniversary.

Afterward, we joined the Waynesville crew for a some grub at The Buttered Biscuit. While it is no Country Kitchen (best coffeeteria in F3 period), the food was very good, as was the conversation. The biscuits were Serena Williams thick! We rolled towards the house shortly after and were home before noon.

It is great to get out and visit other regions. You learn what other regions are doing and we all learn from each other. Most importantly, the four of us spent some good quality time together and we are all a little closer because of it! Join us next time! Thanks to Huck for suggesting this trip!!!!

  • Montross

Bricks, Bricks and more Bricks!

July 14, 2020 / / 0 Comments

15 Pax showed up for a challenging day of humidity. We started with a one mile run out of the storm of which I said, “wait don’t forget your bricks”. Everyone reluctantly grabbed two. Half a mile the knuckles start dragging the ground and most cut the run short… somehow I ended up getting there last because I took the long way! (old people rule and set by example).. Once we got back it went as follows:

  • Figure 8 style with your bricks I might add.,, first corner: LBC AND FREDDY MERCURY 5X EACH, LITTLE GUMBY IN THE WOODS AND STAR JACKS 5X, MOROCCAN KNIGHT CLUBS AND SHOULDER PRESS 5X (DID I MENTION WITH THE BRICKS), BURPEES AND WERKINS 5X, with 8 total rounds representing figure 8 proudly… and did I mention with the bricks?
  • Mosey to the big hill behind the football fields down the gravel road for some 11″s the Fort Mill guy “IT” says more burpees so burpees at bottom and squats at the top. About half way through ran out of time and mosied on back with our bricks in hands through the entire journey.
  • Prayer request: Tigers family, our great police officers, Sister Act and crew.
  • Tongues hanging out we allowed the bricks to rest ! Thanks guys you are awesome.

You said no Burpees yesterday

July 14, 2020 / / 0 Comments

Warm Up: SSH, Gravel Pickers, Don Q’s, Monkey Humpers, then 10 Burpees to make us all feel good.

Mosey to each light post stopping to do 5 staggered merkins rt arm at first light lft stagger on the next until we made it to the flag.
Pledge: Had the Pax count off and we had 14 today, so we Did 14 Burpees.
Mosey to the triangle for a lil thang I call 20 Twen, Twen!
20 lbc’s 20 Freddy Mercs, 20 Flutters count rt. leg.
Nur for round 1, then Karoke for round 2, side skip for round 3.

Im not much for remembering quotes, I’m thankful for the Bible App somedays, because I can get to the scripture quickly.
But one thing I will always do is encourage others to look after the group. I took a moment to talk about the past several months of F3. My focus was talking with the Pax about how others encouraged me so much when I was a NKOTB. I felt that some of the encouragement may sometimes not be expressed to others especially when many of the new Pax came in while F3 was not recording the data and some men may have just got a name and kept coming out for a good workout. The 6 is always the hardest working Man. He is basically the James Brown of the group and who doesn’t like James Brown. When you Q always look after the group. Especially that guy who may not think he can get the job done. He is the one you want to see passing you one day or taking on a Site Q role. Also one of the Men beside you may think he is not deserving to be in a group of great Men, Always be looking for that guy who you know can accelerate but may not know how. Big muscles and some sweet shoes are awesome, but who are we if we are not helping other Men to greatness! After all that Jibba Jabba ..
We did an Indian Run back to the parking lot.
Circle up for some AmRap (as many rounds as possible)
Lunge, Merkins, Hip thrusters, 10x each for 5 minutes.
CDD, Squats, American Hammers,
Shoulder Press, Seal Jacks, Plank Jacks.
I added a little Classic Country this morning,
Ive Been Everywhere, By Johnny Cash
9-5, By Dolly Parton
Dixieland Delight, Covered by Old Crow Medicine Show
I aint Living Long like this, By Waylon Jennings

Announcements: PT test this weekend at the GasHouse AO, (Schiele Museum) If you can’t make it look up the test at f3gastonia and send in the results to Broke.
Prayer request:
Each other, SA’s family, T-Ron has his 6mth f/u soon, myself and my health, If I missed it here I promise I prayed for it this morning.

The Bed Pan is Full

Taking it to the Streets

July 14, 2020 / / 0 Comments

Warm Up: SSH, Goof Balls, Mtn CLimbers,
Moesy to the wall next to 321 for some Monkey Humpers, all these years and not a single car honks when they go by.

11’s at the post office, shoulder taps and CDD’s
Once that was finished we moved to the middle of main street.
10s and 20s with a partner. Partner 1 moseyed to redlight A while partner 2 moseyed to redlight B. Once there each person does 10 merkins. Then return to the beginning and do 20 squats together. each time you get to the red light the number of merkins goes down. YHC did not judge said distance so we ended up covering a lot of area on the streets of Gastonia.

Recently a lot of events have taken place in the streets all over the USA. I wanted to do something in the streets this morning that showed others what Men of good Character look like. Notice I did not say showing others what good Merkin Form looks like!

Pray for each other remember those that are sick.

PT test is coming up soon, get on f3gastonia to learn more.

The Bed Pan is Full!

Sword

July 13, 2020 / / 0 Comments

Some ran! Some stayed at the truck and did 500 merkins! For real 😳, everyone got better!

Todays scripture is 2 Corinthians 5:21

” For our sake he made him to be sin who knew no sin, so that in him we might become the righteousness of God.

Wow!! God is truly that good, and sooo many times I take the sacrifice he made for granted!

I found some words from Piper describing this verse.
“ How will you worship your redeemer if you do not know what he has done for you? “

God laid our sin on Christ and punished them in him!

God credits to us what we don’t deserve, through Christ obedience!

Christ is Gods answer to our greatest problem!

👆that’s the gospel!

Announcements- PT test this Saturday at Gashouse for all of those who want to attend!
Prayer request- Purple Haze friend, Newtons friend, each other!

Fake P200

July 13, 2020 / / 0 Comments

9 Pax, with Broke and Goldigger on return from vacation, pushed themselves at Mt. Hollywood today.

Pledge

Warm Up: IC x 10:Toy Soldiers, SSH, Don Q’s

Thang:

Escalator-In school lot

10 Burpees, 

Lap

10 Burpees, 20 Dips IC 

Lap

10 Burpees, 20 Dips IC, 30 Flutters (Count Right Leg only)

Lap

10 Burpees, 20 Dips IC,  30 Flutters (Count Right Leg only), 40 Werkins

Lap

10 Burpees, 20 Dips IC, 30 Flutters (Count Right Leg only), 40 Werkins, 50 Big Boys

Mosey to top of Hill

“P200”- Three exercises that begin with “P” . YHC made this one up. Maybe we can add it to the new Exicon, but I think Freight is still waiting on “Wojo”. And, no Pillager, that does not mean you can skip the real P200. You need to be there.

Partner Nurs downhill, runs back while other partner continues 200 of each:

100 Pretzel Crunches-IC

200 Plank Jacks

200 Prisoner’s Squats

Triple Nickel in Rankin lot– CDDs/LBFCs

Mosey back to flag.

Mary

Word (which I forgot to share): Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect. Ground yourself in the Word, God’s truths and promises. Do not let the world and the media conform you to their ways and ways of your thinking. The Lord wants a relationship with You. Get with Him, get with each other, and let’s encourage and build one another up in God’s truths.

Announcements:

PT test this Saturday at Gashouse-7am. No regular Gashouse workout or Painlab. YAnk and Folsom will still be going.

Annhilation- the following Saturday at Yank-7 am. Regular Yank workout will still be taking place.

Getting organized for Oak Island Half or 10K in November.

Prayers:

S A daughter and family

Pillager’s aunt broke collar bone

Seuss’s dad cracked ribs

Name-o-rama: Thanks for the assist SA! Leppard and I will get this eventually. We were raised in the time of rotary phones and Kodak film cameras (I almost hate to reference that because it sounds old to many of you, but I still think of myself as in my 20’s or 30’s:}

YHC took us out.

Keep coming out, men! Don’t let the fartsack get ya..I am encouraged by you guys and am thankful for ya!

Seuss out (and Backblast in, Watts up..same day;)

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