F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 533 of 904)

Mondays in Muggy Mount Holly

July 6, 2020 / / 0 Comments

Warm and muggy in downtown Mount Holly and in roll the Pax. Freon and Red Ribbon appear from the darkness. We have an FNG named Nick Snipes. Disclaimer was given. He didn’t fall for the “What is your favorite Disney princess line?” and said he had been warned to be careful what he said.
Pledge
Warmup
SSH x 15 IC, Right over left Stretch x 10, Left over right stretch x 10, MNC’s x 10 IC (Sister Act has a look of utter disgust as he doesn’t see the value of MNC’s and they are not on his list of 4 exercises that should be the only exercises we do), and this is the unplanned part for my man Slaw, 5 burpees OYO. Mosey across the road and down through town to the Presbyterian Church parking lot with the slight incline.
The Thang
I was looking for something new last week in the Weinke category and came across something from from Royale (the Nantan in Lake Wylie region) that sounded interesting called Snake Shuffle. Get in line and mosey side to side on each parking space line all the way up to the top around 15 spaces. We were going down the lines and then back which slowed it down a little but everyone got the hang of it and moseyed right up the inclined lot and it really worked the legs. Back down to line up across from the first parking space line and bear crawl 3 spaces then do 5 Merkins all the way to the top. Back down again, this time Lunge 3 spaces and then 5 squats all the way to the top. Mosey back down to the start and Repeat all that again. I can’t feel my legs. Thanks Royale.
Mosey across the street to the back of the bank for Reverse Pyramid Ouchies. Again I see the look of disgust from Sister Act. After all this time, he still doesn’t trust me. This is doing 20 reps of an exercise and running out the parking lot up the hill to the road and back then 15-10-5-10-15-20 (equals 100) running after each. First exercise was LBC’s, 2nd exercise was Merkins. 3rd exercise was Flutter Kicks which we didn’t get to finish. Mosey back to the flag.

Take a knee as we name the FNG. He works security and also goes to church with Seuss. Welcome Fife!

Announcements: PT Test at Gashouse on Saturday, July 18th.

COT Prayer Requests: Clavin’s M, Broke and Digger as they travel, Sister Act’s daughter and family. Our Country. Seuss took us out.

NMM *All they guys pushed hard this morning as I was at the back of the pack again. Mount Hollywood is becoming known for having some rock pushers who really get after it. I had a list from Q Source yesterday about Virtuous Leadership words. These words can help each of us be better leaders wherever we have influence. Candor, Commitment, Consistent, Contentment and Courage. Thanks to all of the guys for pushing to be better and make each man around us better.

Birthday Beatdown

July 6, 2020 / / 0 Comments

Yah, I know.  I’m almost 43. and just now posting this backblast for # 42.

We did the warm up. we ran to the Baptist Church (Don’t tell Freight a Presbyterian and a Pentecostal wrote on the parking lot in chalk) 4 corners stations, Blocks for curls, over head presses, abyss merkins (optional, no sharing blocks) 21 of each, halfway to second corner, do a burpee, second corner, squats and monkey humpers, 42 of each, 3rd corner Merkins and Diamonds, 21 of each, 4th corner Flutters and LBC’s.

Rinse and repeat

Mosey to mental health center, Monkey humpers at the bottom, Nur up the hill, 5 burpees.  run back down, rinse and repeat, Return to Startex,

Covered 2.3 Miles.

Thanks for the 42 year blessings and support.

DFQ

Puppy Out.

 

 

Thunderdome

July 6, 2020 / / 0 Comments

Crossroads started with 4 showing up for the 1st annual Dallas Criterium. This was a 3-4 block loop that came out to be just over a half mile lap. Thunderdome rules apply! Swimmer smoked us all! YHC was doing ok until Purplehaze threw a spike strip under my tire to take me out just past the 14 mile mark. Thunderdome rules!

Def Leppard made it through 5 miles without stopping(insert eye roll) sandbagger!

Sister Act, the site Q, had agreed to be there at 0630 for me since I was riding. If you don’t know I have made a point of this in the past when the Q or no one else was at the starting point at the start time. This is important in case an FNG or someone that needs someone to support them shows up. Anyway “some” have just been waiting for me to slip. Well the canoe let “some” think this was the case. I’m really concerned about those that want to strike at me so badly. It’s ok! I’ll turn the other cheek and I’ll pray for you! That being said we covered lead right for Q-source, lead by YHC, and as always it was a great discussion!

On Call the Fartsack

July 6, 2020 / / 0 Comments

7 men came out to stray the week right.

The Thang:

20 SSH

Mosey towards back entrance of park.
3 stops on the way. We did LBC, Flutter, Monkey Humpers’s to 50. Each was followed by 30 second Plank.

Mosey with another set of LBC’s along the way to the bottom of the hill at back of park.

11’s 1 Squat at the bottom, 20 Burpee at the top. Rinse and repeat until you flip the numbers. Backwards up the hill each time.

50 Monkey Humpers

LBC’s while we wait

Ealk Backward around to the side of field. We did Backwards Lunge.

Jane Fonda to 50

mosey to Bleachers.

3×30 Calf Raises

Down to the pavement 50 Monkey Humpers.

3×30 Wide leg Calf raises.

Mosey

10 yardBunny Hop

Mosey back

Moleskin:

Warm morning but we got it done. Everyone cheered Gastone!

Prayers for family members and Addiction.
Gastone Out

Lives, Fortunes, and Sacred Honor

July 5, 2020 / / 0 Comments

As we have done these past three years that YHC has been ’round these parts the July 4th edition of The Fighting Yank was made do one thing and that was to observe and honor the public declaration of Independence from the crown by the founding fathers under pain of death from the world’s superpower of the time.To say it was a huge risk is an understatement but no great reward comes without great risk.

That said, these was work to be done before our ceremony yo honor that effort. That went like this:

COP:

Arm Stretches

Grapevine Stretches

Mosey to the Field of Dreams:

SSH X 20

Burpees X 2

IW X 20

Burpees X 4

Copperhead Squats X 20

Burpees X 6

Mtn. Climbers X 20

Burpees X 8

LBCs X 20

Burpees X 10

Lap @ the field.

line up for some Tesla approved half pipes! The City of Belmont has made this ideal so time to use the asset as deployed!

Top Of Heartbreak Hill: 5 plank jacks.

Bottom at pad: 5 HR Merkins

Top of bank on Main Street: 5 Monkey Humpers

Repeat 3 X

Take another lap around the Field of Dreams.

Up to the Corner of Knowledge for some bench work:

10X, 15X, 20X

Dips

Step ups

Dirkins

Line up on the walkway:

Broad jump to the middle

Frog hops to the end (these are tough!)

Mike Tysons X 10 in cadence

Big Boy sit ups (double count) x 10

Lt. Dans back to the mid point

Karoke to the end.

10X 20X

Inclined merkins

Inclined big boy situps

mosey to the field of dreams for a Tesla hallmark now that everyone is gassed!

Bear Crawl slalom time at The Fighting Yank!

This time since we had @ 16 pax we split the group and let Orangeman run the “2s” and YHC ran the “1s”. Everyone got three rolls.

By this time we were running OUT of time so it was by Q’s call time to do 2 more halfpipes to finish the workout up.

7:59. Mosey to the Yank statue and the pledge.

Pledge, names, ceremony.

NMM:

Our ceremony that has become a Fighting Yank Tradition was the following:

Read the Declaration of Independence aloud at the base of The Fighting Yank Statue. YHC broke the doc into 10 parts and we had 10 readers. My charge was this: Read Loudly! We have nothing to hide here. And in fact, like our forefathers, should be proud to say that we defend the ideas in this document.

Moment of silence following the reading to honor the effort of those who brought it about.

Reverend Sam Warner of First Presbyterian of Belmont gave an invocation that talked about how the ideas in the Declaration should be something we all agree on because it applies to all. And I think we can all agree on that reality. As it ends, the Declaration’s signers, many of whom lost life and fortune in the ensuing war pledged their lives, fortunes, and sacred honor to the ideals in that document and the nation it was birthing. It was not perfect. It still is not perfect. It will never be perfect. But it is as Lincoln said “The last best hope for Mankind” which in a broken world is all we can ask for and gives us something- in fact a lot – to continue to build on.

Special thanks to Iced Tea, Quasimodo, and Radar from Lake Wylie today and Skoal Bandit from Metro (Core) who came over today. You guys mean a lot to me and I appreciate the effort to be here today.

Tesla

 

 

 

Humid Coconut Horse

July 5, 2020 / / 0 Comments

7 HIMs showed for a warm, humid morning at The Coconut Horse.  We reversed the route, had some confusion after about who was the Q, shared some mumble chatter, and covered some mileage.

Good work men.

Let’s do it again next week.

Aye.

Stroganoff

« Older posts Newer posts »

Past Workouts

July 2025
M T W T F S S
 123456
78910111213
14151617181920
21222324252627
28293031  

© 2025 F3 Gastonia

Theme by Anders Noren — Up ↑