F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 567 of 904)

The GOAT – February 13, 2020 (Pre Valentine Day Workout)

February 13, 2020 / / 0 Comments

Goat Island – February 13, 2020

We had 9 HIM post this morning at Goat Island.

We took a lap around town square and then circled up for the warm up.

Warm Up:
SSH X 14 (IC)
Burpees x 2|
Windmill x 14 (IC)
Burpees x 2
MNC x 14 (IC)
Burpees x 2
Low Slow Squat x 14 (IC)
Burpees x 2
Plank Jacks x 14 (IC)
Burpees x 2

The THANG

Valentine Day Facts courtesy Wallet.com

The average person will spend $144 on Valentine’s Day. So we did 24 reps of 6 exercises.

  1. 24 burpees
  2. 24 merkins
  3. 24 monkey humpers
  4. 24 mountain climbers (DC)
  5. 24 SSH
  6. 24 bomb jacks

Average cost of Roses is $42

So we did 42 reps spelling out the word Roses

  1. Rocky Balboa – 42 (DC)
  2. Overhead Clap – 42 (SC)
  3. Smurf Jacks – 42 (SC)
  4. E2K – 42 (21 each side)
  5. Squats  42

Since I liked the number 24 we did another six reps, but this time with a partner. Very similar to a lazy dora. Unfortunately, a train was heard in the distance and the Pax joined in and performed 5 burpees. I noted in the lexicon, Rock Hill does 10 burpees for a passing train. No one seemed to care what F3 Rock Hill does. LOL.

One partner performed derkins while the other partner held a plank. We also did incline merkins, dips, seal jacks, box jumps and peter parker (double count). After the third exercise the partner did lunges.

With time left we went down the stairs at the community center. While one of the PAX ran up the stairs the others performed a wall sit. We did this twice.

Finally, we ran back to COT or tried to keep up with Pillager and Stinky Bird who wanted to record their speed on the speed limit sign.

We had a couple of minutes of MARY (exercises performed were Flutter Kicks, Dying Cockroaches, American Hammers and LBC).

Prayers:
Termite found out that their cat of 14 years has cancer.

Top Hat mentioned to us to reach out to those who have not been out in a while and see how they are doing.

Announcements:
FIA Lake Wylie and F3 Family Fun Fest is this Saturday, February 15. Open to all F3 men and their wives. This will also be a friendly event for your 2.0.

Detective Mike Doty memorial 5k/10k in Fort Mill.

Don’t forget the Rooster is Saturday, February 29.

Aye,
Radar

Rucking and Such

February 13, 2020 / / 0 Comments

5 men showed on a warm Feb. morning. We rucked from Diablo Sammich to Coconut Horse, took the packs off and did some Swings, Squats, and Halos. All were done for 1min w/ 15sec rest between for 3 rounds. Some people threatened to leave if we did a forth set so we rucked it back to Diablo.

 

Thanks for having me guys, it’s been nice getting out to some of these morning AO’s.

I Get By With a Little Help From My Friends

February 12, 2020 / / 0 Comments

I pulled into the Schiele Museum parking lot just in time to see the end of the combined Painlab/Gashouse warmup! The morning wasn’t starting off the way I like it between spending some time pondering life on the throne and running a few minutes late! However, I was now at F3 with a truck full of cinder blocks so things were looking up. Well, so I thought!

Warmup: Not sure, I missed it. It was quick though…maybe 2 minutes tops? insert joke here

Thang:

We’ll start out by leaving the blocks in the truck and doing Route 66 Mike Tysons, lunge walking in between and doing Mike Tyson push-ups at every other line. Feel the burn in those quads! This is always a mumble chatter stopper and one of my ‘go-to’ exercises!

Next, Route 66 Squats, bear crawling between exercises and doing squats at every other line. It’s interesting when you do these exercises in a curved parking lot. The lines don’t exactly “line up” so we had to talk about. Some may have accused others of cheating but we all get along. Personally, I think it was the UNC fans who were cheating. It’s what they do!

Everyone on your six for some abs. After all the bear crawling and MTs, I figured it’s a good time to give the body a quick break
– LBCs 15 IC
– Rosalitas 15 IC
– Flutter Kicks 15 IC
– Big Boys – 10 OYO
– American Hammers 15 IC

Everyone grabs a block for curls – Carry your block and do 10 curls at every other line. Most hit 11 lines, some did 12.

Rinse and repeat with ‘Cinder Block Swings”, much like Kettlebell Swings – walk between every other line and do 10 swings. Rinse and repeat. We just went across the parking lot for around 6 or 7 lines.

Rinse and repeat, but this time with did 10 Squat Thrusters with the blocks at every other line. We also went across the parking lot once for about 6 or 7 lines.

We give the arms a quick break with some more ab work.
– LBCs 15 IC
– Rosalitas 15 IC
– Flutter Kicks 15 IC
– Big Boys – 15 OYO (by request from Rudolph, who was scorned afterward)
– American Hammers 15 IC

At this point, I had a round of Mary exercises with the blocks in mind, but I had blown through my weinke a bit faster than I had planned. On top of that, I haven’t done block work in a while and I was feeling pretty smoked on the block swings. Suddenly, almost out of nowhere, I believe it was Tube who mentioned how awful Yoga was in a recent workout. So, I asked him to take the lead and let’s do some Yoga. Rudolph stepped in and led us through about 5-10 minutes of Yoga poses. Frankly, I love doing Yoga, I’m just not comfortable enough with it to call it. IF you can’t tell it, this part is the reason I titled this backblast “Get By With a Little Help From My Friends”.

So we moved back to the blocks for some Mary. I was originally going to go through 20 to 1 but as we talked, I shifted directions a bit. I let every guy call his own exercises. We started with 20, then went to 15, then as the Go Ruck Training Team came through, I let them also jump in on calling exercises. We worked until the bells rang. Tricep extensions, upright rows, chest presses, and “pull overs”…I think that was the name…you lay on your back with the block over your head and pull it over your head to your chest, and we slid the block from the plank position. Crunch Frogs, Dying Cock Roaches also made an appearance. I know I missed an exercise in this list, but the guys were just taking turns coming up with the hardest stuff they had. It was great.

…and the bell tolls, it’s 8:00. We nameorama with the bootcampers and we’re out!

I was getting pretty smoked after the Squat Thrusters but the Yoga made a great opportunity to stretch out and catch my breath while continuing to work. I appreciate the warm welcome to Painlab once again and look forward to coming back out soon enough.

Intimate Mountain Music

February 12, 2020 / / 0 Comments

Ricky Bobby.  Nough said.

we did 101 burpees, 6 sprints, LBC, Dying Cockroaches, single leg dead lifts, planks, squats, lunges and a few others that are escaping my mind at the moment.

When I first pulled up there was not another F3 HIM to be seen.  There was the reliable centurion that walks non-stop around the track.  As time approaches I am thinking about just leaving when good ole Tesla shows up (on time by the way).  Looks like we are doing this.  Out of the corner of my eye I spy the Cheese-man himself, Sargento. That makes 3.  As we walk over to the gathering spot Virus rolls up to signify it is 5:30.   Sargento enjoyed the jams.  Virus and Tesla spoke about really old music.  Tesla told a story about canoeing (not SA) down a river meeting some new friends with more guns than teeth in West Virginia.

 

Announcements:

March 21 Convergence at Martha Rivers

Wichita with his VQ coming up this weekend at Folsom.

Tesla is arranging a showing of the movie Deliverance (he is also planning to act out several scenes from the movie volunteers needed)

May 3rd Pittsburgh race – Contact Sargento if you might want to run it

Spartan Race coming up April 4th – still time to sign up.  Team name is F3 Gastonia 9:00 am start time.  Talk to Gump.

Ville to Ville April 18th

Quiche has the Q February 19th at The Ricky Bobby  – WWQD?  Show To KNOW!!

 

Prayer Requests:

Trevor Smith and Wife (Teslas Minister) tree fell on the house and thankfully did not hurt anyone.

Chris Howser – Stroke

Lynn Hamm

 

Pledge

Virus Prayed us out

Sweating at Midoriyama

February 12, 2020 / / 0 Comments

The forecast was for 95% chance of rain so the rain Weinke was ready. Around lunch, I noticed the weather was clear and warm so adjustments were made. 9 men gathered around the shovel flag. Termite back after crushing his half marathon. Tyson rolling in fast after running some EC. Slaw back after being down for a while. Swimmer with some rucking EC with a 30 pound vest. Here we go!
Warmup SSH x10, Toy Soldiers x 10, Arm Circles forward and backward and Seal Jacks x 10.
Pledge
Mosey to the entrance and across the road to the parking lot for Dirty Mac Deuce. 3 exercises to 12 reps, arms, legs and core. 5 sets.
Set 1 – Werkins, Low Slow Squats, Flutter Kicks, all x 12 IC, run a lap down to the cul de sac and back to the entrance and back.
Set 2 – Burpees x 12 OYO, Monkey Humpers, Freddie Mercuries x 12 IC, run the lap.
Set 3 – Moroccan Night Clubs, Mountain Climbers, American Hammers, all x 12 IC, run the lap.
Set 4 – CDD’s, Calf Raises, Dying Cockroaches, all x 12 IC, run the lap.
Set 5 – Diamond Merkins, Lunges, Big Boys Sit Ups, all x 12, run the lap.

Mosey back across the road, right turn to the next parking lot on the left for Dora 123. 100 Merkins, 200 Squats, 300 LBC’s. Partner 1 runs about halfway up the parking lot and back while partner 2 performs exercise, then switch.

Line up on the parking spot line for Route 66 with an exercise some call by a name that rhymes with Hobby Burleys but I refuse to use that name so I just told everyone to bend down to the ground and then pretend to shoot a free throw starting with one, then two at the next line, up to 11. There was an attempt by Freight to impersonate the state’s favorite college basketball team during this exercise. Not funny. Back to the flag.

“Whoever heeds discipline shows the way to life, but whoever ignores correction leads others astray,” Proverbs 10:17
A word about Discipline. Discipline is my Word for 2020 because I need it in all areas of my life. A disciplined life can lead to freedom in many ways. Most F3 guys are disciplined to make it through our workouts. That type of discipline can lead us to excel in others things as well. I heard Dredd talk about getting up at 2:50 am and writing for an hour, then reading and praying then going to a workout. He does this 6 days a week. He said he needs that discipline to be sure he writes as much as he needs to and he will not write that much at the end of his day so he does it early. Discipline is the key to achieving success in most areas of life.

Announcements: Wichita’s VQ at Folsom Saturday, February 15th. (I’m betting on lots of Merkins)
Axe Throwing Event on February 22nd, let Huckleberry know by Feb. 15th.
Convergence on March 21st at 7 am at Marthas. Everyone should try to attend.
Shoot ‘Em Up Fellowship at Allen Tate’s also on the afternoon of March 21st.
Look for the February Newsletter in your email. It is awesome.

Prayer Requests: Slaw’s daughter has the flu, Swimmer’s Father-in-law, Broke mentioned someone in a serious car accident, Freight’s wife grandfather.

COT Slaw took us out.

Tour De Labyrinth

February 12, 2020 / / 0 Comments

It was roughly 55 degree which is right about perfect in my opinion at the Labyrinth.  A little wet in the parking lots and on the ground from the torrential rainfall lately.  A big beautiful bright moon in the sky.  A fairly steady 10 mph wind.  Superb morning for this.

Six at the start.  Oompa Loompa was running solo and would show at the COT.  Glad to be among the regulars this morning.

5:30.  Lets Go!

No disclaimer due to no FNG’s

Pledge

Mosey to bank parking lot for warm up.

Triple Nickle — SSH one end and Mountain Climbers on the other end

Meander around to cinder block wall:

DIps x 20

Step ups x 20 each leg

Rocky B’s x 20

Mosey to HT/Lowe’s/PF parking lot:

Lunge, Lunge, Squat, Burpee from one parking lot line to the next…approx 50′ (eyeball test).

Mosey to steps that lead down to Food Lion:

Calf work…20 calf raises parallel feet

20 calf raises toes out.  Watts Up calls it something that I forget but it sounded French.

20 calf raises toes in…Pigeon (soft G in your best French accent)

Down to Food Lion parking lot:

10 merkins at each of the 5 parking lot lines totaling 50.

Mosey up hill around long way to Dollar General.  Apparently there was some kind of a bet between Clavin and Watts Up weather or not we would make it all the way to Robinson School.  We did not.

Ab work at Dollar General:

Here there was some kind of bet between Clavin and Watts Up as to where YHC would decide to begin today’s fun.  Sounds like Clavin may have won.

Problem gambling hotline:

30 x LBC’s

20 x right oblique

20 x left oblique

20 x double count flutters

20 x LBC’s

15 x right oblique

15 x left oblique

15 x  windshield wipers.  Thanks Tube.  This is good stuff.

Mosey down hill to bottom of Gastone’s hill:

20 x monkey humpers

A quick hello to the M of Rainbow Ranger who is running up the hill

Mosey toward Dr’s office stopping at each light pole.

15 x merkins

20 x squats

20 x squats

20 x squats

Mosey to the parking lot of Dr office:

11’s — CDD’s on far end and Mountain Climbers this end.  There was some unclarity as to weather or not we did 1 extra set.  May have gotten some EC.  Let it be.

On the Mosey back to HQ Clavin shared John 3:16 in light of Valentines Day.  He challenged up to compliment our M’s and 2.0’s.  I thought it was a very nice suggestion.

Arrived back at HQ 2 mins early but YHC had to leave for an early meeting at work so we called it.

I showed just over 2 miles.

Awesome work by and outstanding group of true HIM’s!

Oompa Loompa shows out of the gloom to join us for COT.

Prayer concerns and Prayer

It is a great honor to be even a small part of this F3 thing.  An answered prayer for sure.

SYITG

Aye!

Timeframe

Into the Wetlands

February 11, 2020 / / 0 Comments

That’s a misnomer to be honest.  The Pax did have a wee bit of non-saturated pavement to hit some burpies and LBCs.  Realistically it should be titled, Into the Damplands, but that has a sexual undertone, and we’re keeping this PG, like .06% of the movies on Netflix.

Warm up.

25 LBCs IC
25 Flutterkicks IC
10 Squats IC
Imperial Walkers 20 IC

50 Side Straddle Hops
5 burpies
50 Side Straddle Hops
5 burpies

PLEDGE

Instead of Moseying around the parking lot x 2, we hit High Knees for awhile.

20 Kettlebell Swings
20 Squat, Curl, Press
20 Mountain Climbers IC
10 Merkins IC
20 Mountain Climbers IC
10 Merkins IC

50 Side Straddle Hops
5 burpies
50 Side Straddle Hops
5 burpies

20 Kettlebell Swings
20 Squat, Curl, Press

1 minute – 2 armed Swings
1 minute – Tricep Extensions
1 minute – Goble Squats
1 minute – American Hammers
1 minute – Curls

50 Side Straddle Hops
5 burpies
50 Side Straddle Hops
5 burpies

25 High Knees IC
20 Imperial Walkers IC

1 minute – Shoulder Press squat
1 minute – Dead Lift
1 minute – Tricep Extensions
1 minute – Curls

50 Side Straddle Hops
5 burpies
50 Side Straddle Hops
5 burpies

1 minute –  Squat, Curl, Press

Boom!

Announcements: Convergence March 21

Prayers for Oompa & Gastone.

1 John 1:7 But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus, his Son, purifies us from all sin.

Colossians 3:13 Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.

Folsom 2/4/20

February 10, 2020 / / 0 Comments

Run up to the flag

11s across the parking lot

Merkins and flutters

Head back to the tennis court Stop at each light post on the way back plank.

Merkins

Mountain climbers

Low plank… French fries

 

grab a block and head to the tennis court.
4 corners and keep the block over your head as we mosey.
curls

squats

press

triceps

10 blockies

 

COT

 

10 Count

February 10, 2020 / / 0 Comments

Broke was asking for Qs, especially from PAX who normally don’t frequent Mt. Hollywood. YHC, having only ever been there once, signed up. YHC was having trouble with where to go, what to-do, but came up with a plan.

For the record, don’t plan on using Catawba Avenue. It’s a bit too heavily traveled, even in the gloom of morn. Lesson learned.

Any-who…

0530 hits and 6 have joined YHC in the shadow of Mt. Holly Middle.

We knock the pledge and do a little warmup:
Goof Balls IC x 12
IW IC x 12
MNC IC x 12

Time to mosey – Hawthorne to Catawba to Second Baptist Church.

Ask Tiger for count off, he gives a 10 count. That works too, this time let’s do the count off.

Time for some work.
Escalating 4 corners
Corner 1:
10 Merkins

Corner 2:
10 Merkins
20 Mtn Climbers

Corner 3:
10 Merkins
20 Mtn Climbers
30 Reverse Crunches

Corner 4:
10 Merkins
20 Mtn Climbers
30 Reverse Crunches
40 Squats

Good work. Let’s go back in reverse.

Once all were assembled back at the beginning, requested Virus do a ten-count. Before Virus even uttered a sound, Tiger was counting off…!?! Sorry Virus, maybe next time.

Now let’s do a little Dora. Make groups of 3.
Pax 1 runs around the island.
Pax 2 planks
Pax 3 puts in the work.
Rotate in that order until all reps are put in.

100 Flying Squirrels
200 LBCs
300 Lunges
400 SSH

Everybody got after it, but the 400 SSH were dropped due to time. But before heading back, let’s all do 50 of them.

Somewhere in here, there was another 10 count, but YHC asked it of Tiger just because.

All survived the mosey back. As we rolled back in the parking lot, YHC glanced at his watch and saw we were just short of 2 miles at that point, so 2 laps around the parking lot!

That left just enough time for 3 rounds of Mary:
Plank Jacks
Peter Parkers
Bobby Hurleys

Time!

This morning’s verse comes from Matthew 22:36-39
“…which is the greatest commandment in the Law? And He said to him ‘You shall love the Lord your God with all your heart, with all your soul, and with all your mind.’ ‘This is the foremost commandment.’ ‘The second is like it, You shall love your neighbor as yourself’”

Not too much to add to that. This is “simple”, but it’s not easy.

Nothing new on the announcements side. Lots of events coming up, be sure to signup from something and put in the work.

Lots of hurting and healing in our community, we need to lift those people up.

Tiger took us out.

Thanks for the opportunity to lead today. I encourage all to get out to AOs you don’t frequent.

Watts Up powering down.

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