Fitness, Fellowship, Faith

Category: Backblast (Page 569 of 904)

Apache At The Yank

11 men at the yank for an Apache and Zappa inspirational beatdown.

After a little warmup we moseyed over to the gravel parking lot and split into teams to carry some bags with plates and sprint back. We moseyed all over to other lots doing various exercises stopping at the big lot by the trash cans for the bulk of our work. We started with trash can races ( I crashed mine several times ). They are not easy to drag either. We continued over to find some PVC pipes ready for us to carry around. we completed an exercise while one PAX carried the pipe across the parking lot and back, then we swapped off.  Thanks to Apache for coming up and leading us. We always enjoy his mumble-chatter.

Thanks Gashouse for your support. SYITG

Pockets.

 

More Fun At The Goat

Five of us at The Goat on a great morning. Here is how it went down.

Warmup 15 IC

Squats.

Goofballs.

Moroccan nightclubs.

Toy Soldiers.

Cotton Pickers.

Nolan Ryans.

Mnt. Climbers.

Flutter Kicks.

Pretzel Crunch.

Mosey over to Goat Island to the parking lot. Route 66 first.

  1. 1 leg deadlift.
  2. Sprint to the other end and nure back. Stretch
  3. Squat Jumps
  4. Sprint. Nure. Stretch
  5. CDD
  6. Sprint. Nure. Stretch
  7. Bobby Hurleys
  8. Sprint. Nure. Stretch.

Mosey to the play ground.

5 Burpee pull-ups

10 Imperial Walkers

15 Workins

Complete 5 sets. Then mosey back to the start and finish up.

Thanks again for the opportunity! SYITG

DryRub is 50

I had heard on Monday that DryRub would be turning 50 this week, so without thinking i yelled out Friday maybe a Respect Themed workout in Dry Rub honor.

I looked on the F3 site to come up with an exercise that started with each letter of his name.  Each round of the listed exercise will add up to 50.

Warm up

SSH x 8

Merkins x 8

LBC x 8

Flutter kicks x 8

Peter parkers x 8

Burpee x 10

Mosey to the parking lot of the old court house

D-Deck of Death  x 8 of pulled card

R-Rockette Dips x 8

Y- Yves Poll (backward run/nur) x 8 back and forth across parking lot

R-Rockie Balboa x 8 in cadence

U-Up/downs x 8  (butt kickers while up)

B- Always Burpees x 10

Mosey down South St to 4th Ave –

Every 5 poles (lights or not lights) on the left and right we stop for 10 reps of the exercise pulled from the deck of death – rinse and repeat to the top.

We did merkins, heels to heaven, fluttter kicks, Rosalitas, and i lost count but  that was many poles – i do remember on the last set we did Yves Poll (nur) across Franklin.

Cut through the alley to the parking deck – up to about the 3rd level for some more Deck of Death.  10 reps of each exercised pulled – each pax pull a card breaking at 5 for a 10 count-

we got about 3 rounds in before we headed back to start –  we did Merkins, Jane Fondas, Monkey humpers, and a variety of others i can’t remember but it was fun.

Ok it is 6:10 so time to head back – but first we did continue our run to the top of the parking deck and back down before heading back to base – some said are we taking the stairs back down -NO- somewhere behind me I heard someone say he (EZ Rider) is in training  so we run.

Arrive back at base with 10 secs to spare!

Announcements:  Convergence Sat March 21 at Martha Rivers, Shooting event at Allen Tate’s place on the 21 as well, AX throwing event at some point

Prayer request- Everyone effected by the recent storms and also from the potential flooding over the next week.

The Bible teaches that God values our physical bodies.  he considers our bodies to be temples, the dwelling place of the Holy Spirit (1 Corinthians 6:19)

Paul mentions that physical training has value (1 Timothy 4:8)

 

It was an honor to lead!

EZ Rider

 

 

Core Principle #3

As most of us know, F3 has 5 Core Principles. On that list, number three is “Are held outdoors, rain or shine, heat or cold.” That was definitely put into practice in SOGA this AM as there was more rain than shine.

YHC arrived at The Pub a little earlier than normal. And by early that was still only about 0525. While there are usually several PAX already there by the time YHC arrives, there was no sign of life in The Pub parking lot. The threat of rain was forecast for several days, so YHC figured that may have kept some in the fartsack this AM. As YHC kept dry in the comfort of the car, several questions arose: What if no one shows? Should I just go home? (of course not) How far should I run? (Mortimer 100 is right around the corner). Would a quick sprint be enough… Wait, what was that flash? I looked up and saw Gump darting around the outer edge of the parking lot running in the rain. Looks like this was not going to be a solo journey. About that time Stinky Bird came pulling up followed shortly there after by Diva.

Keep it simple. To Martha’s and back…

I hate running in wet shoes so the entire time YHC was dodging puddles and thinking of the nirvana Whoopee would have experienced had he been running in all of these puddles.

All 4 PAX ran at least 5 miles, and then we huddled in front of Publix.

Announcements:
F3/FIA Convergence in Fort Mill (or Rock Hill, somewhere in Pre-Georgia)
The Rooster

Prayer Requests:
Gump’s friend
JJ’s aunt

Prayer to take us out.

Until next week…

Dry Rub gets RESPECT….and soaking wet!

Met at Snoballs on this beautiful morning (the BIG 50 for me)...knocked out the pledge and set out on a 3 mile ruck in the pouring rain! 
Took off down Robinwood to Kendrick then on to Brentwood.  Took a right on Sherwood and up a significant hill; right on Ramblewood up to the rear of Robinson Elementary; across Union Road through Food Lion, Planet Fitness parking lots and back to Snoballs. 
COT with prayer request for all those suffering from the flu.  Brief discussion on Proverbs 27:17 "...for iron sharpens iron so as one man sharpens another".  Also discussed motivation vs self-discipline...Jocko Willink says DO NOT COUNT ON MOTIVATION TO GET YOU UP AND OUT TO GET IT DONE.  MOTIVATION WILL LET YOU DOWN AT SOME POINT...COUNT ON DISCIPLINE!

Ended with prayer and went to find some dry clothes!

Varsity

Today was my first Weekday am Q! I’m trying to step it up a notch and get out of this slump I’ve been in for what seems like forever. With the weather we were having I knew the numbers would be low, but 4 others turned out for a pretty good workout.

Warm up:

Don Qx10ic

SSH x10ic

Merkin x5ic

LBC x 10ic

 

The Thang:

Countdowns from 10

SSH

Flying Squirrels

Merkins

LBC

Flutters

 

Mosey to Shelter

30 secs ea.

Step up leg up

Fire hydrants

Incline merkins

Knee ups hold

Side step ups

Rear Leg Raises

Rocky balboa 1min.

Plank hold

Split squats sitting squat if needed

Dips

Reverse Hypers

Superman hold

We had time and revisited a few of these.

Mosey back for some quick Mary.

COT

 

Thanks to all the guys who showed this morning. About 5:28 I was the only one there and about to just go to the Waffle House!

Also, on the way out I mentioned how I’m not use to getting up at 4:30am, and Tesla welcomed me to the Varsity team!

Just another Tuesday

14 PAX showed on this Tuesday to put in work.  It went like this:

Warm-Up:

SSH X 20 IC

Don Q’s X 10 IC

The Thang:

The 555 Standard – https://wodwell.com/wod/the-555-standard/

Since we are now 16 minutes in let’s mosey….

We ran for 1/2 mile and circled back to the playground to complete the rest…

50 Pull-ups

100 Push-ups

150 Squats

Run 1/2 mile back to the flag

Let’s finish with Triple Nickle

5 Mike Tyson’s, burpee in the middle, 5 Tiger squats, burpee in the middle X 5 Rounds

TIME!!

 

Strong work by ALL that posted!!

COT:

This is the verse of the week for me…1 John 1:9 – If you confess your sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness.   This is a reminder that we need ALWAYS ask for forgiveness of our many sins when we pray.  It’s so easy to be thankful and ask for the Lord for help but remember that we sin everyday and are fortunate that he gave his life for our sins.

It’s always a pleasure getting the opportunity to lead.  Strong work by everyone that posted today!!

Announcements:

2/29 – Rooster

3/21 – 5 year Convergence for F3 Gastonia @ Martha’s

3/21 – Shooting guns somewhere

*I’m sure I missed something so check Twitter and Slack

 

Until next time Pizza Man is OOOOUUUUUUTTTTTT!!!

Folsom Monsoon

Warm up

25 SSH IC

25 Imperial walker squats

25 merkins

10 Burpees

mosey to the flag stopping at each pole:

Pole 1 10 diamond merkins

Pole 2  15 wide arm merkins

Pole 3 10 diamond merkins

Pole 4 15 wide arm merkins

Pledge at the flag

Under the walkway we done two continuous rounds  of:

25 mountain climbers

25 Peter Parker

10 merkins

Mosey to the side of the building

partner up

partner 1 workout

Partner 2 ran around the small median

100 Australian shoulder taps

100 Australian mountain climbers

100 wall sit air presses

Mosey to the small triangle

1 burpee bear crawl to the next point

2 burpee bear crawl to the next point

3 burpee bear crawl

4 burpee to finish it off

mosey to the big triangle

5 diamond merkins 5 squats

10 merkins 10 squats

15 wide arm merkins 15 squats

We walked to the bottom of the hill there at the triangle and we done sprints to the top and jog back down as soon as you touch the bottom sprint back to the top. We done 3 rounds this really got the heart rate up.

We walked  to the first light pole going towards the shelter. We done 3 burpees 5 squats then line up and sprint to the next pole for 4 burpees and 5 squats, Line back up and sprint to the next pole for 10 squats.

At this point I’m thinking we’re close to being done but we have time for one more round. We head to the bathrooms partner up

100 dips

100 squats

100 incline merkins

Partner 1 workout

Partner 2 run down the steps to the dock and back up. It worked out pretty good.

We finally took it back to the start to finish up. It was great getting out there to lead again since I been sick. It was a great way to get my body back going and I can thank F3 and the F3 brothers for that!

Prayer request

Wichita’s dad is coming home!

Round Ups M

Each other

Verse of the week
“Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.”
Ephesians 6:4 ESV

Hope y’all have a great day brothers!

ROUND UP

 

 

Run for Today

10 PAX showed for a mosey on a mild January morning.

We said the pledge.

We moseyed the New Hope route in reverse.
Armstrong Park Rd. to Armstrong Park Dr.
To New Hope To Lee To Perry.
To Armstrong Park Rd.
Back to The Pub.

We shared announcements:
Send info to Watts Up who is building an F3 Gastonia PAX database
3/21 5 Year Anniversary Convergence

We shared prayer requests:
Helm family
Sickness/Illness
Gumby recovery

Verse for the PAX: James 4:14
Why, you do not even know what will happen tomorrow. What is your life? You are a mist that appears for a little while and then vanishes.

Seems like there has been a lot nationally and locally within our F3 Gastonia family lately that reminds us that each day is a gift. Enjoy it today with the ones you love because you can’t get it back tomorrow.

Prayer to take us out.

Until next week…

Scavenger Hunt @ Labyrinth

YHC was fresh off of a Q at The Storm and was trying to bring something fresh/different. So here goes.

0530 hits with 6 joining the Q. One coming off EC and another a Kotter that hadn’t posted since summer.

A short disclaimer is given and we do 18 MNC IC.

After that, the first clue is provided to the PAX:
“Mosey to Turtleman’s favorite jumping off spot.”

Upon arrival, the following was assigned:
2 Rounds of:
Broad Jump to Light Pole
Return to bottom and perform 18 Big Boy Sit-ups

2nd Clue:
“Mosey to the only place you can Bank on there being a Hole

There we knocked out the Pledge and did 2 rounds of:
18 Step-ups
36 Rocky Balboas

The PAX having picked up on 18/36 numbers were trying to figure out the significance. Lots of good ideas, but none correct thus far.

Clue 3:
“If this place wasn’t there, Martha’s would be an unkempt mess. Also, one of TimeFrame’s favorite places to start a workout.”

Here, 2 rounds of the following were done:
18 Flutter Kicks IC
18 Jane Fonda’s each leg
36 LBC IC

Clue 4:
“While most times this placed is Automatically Zoned out, let’s mosey and stop there.

To keep the heart rate up perform 2 rounds of:
36 SSH
36 Plank Jacks

Clue 5:
“While we all know construction has been Ramping up in the are, the work seems to be Behind on the Planet Fitness. You know this is one of Watts Up’s favorites.”

Upon arrival, we found a truck with some guy asleep, so we continued on a bit and instead of Bear Crawls and Squats, YHC adlibbed 2 Rounds of 18 Merkins and 18 of something else.

Clue 6:
“There is a Lion of a Parking Lot nearby. If there is a good spot along the way do 36 calf raises each of Watts Up’s ways. Then onward”

After knocking out the calf raises, Howling Monkey was called with High Knees.

Clue 7:
“Given this is Clavin’s AO, it must be time to return to sender.”

Along the way, YHC realized there was time for one more:
“This place may be finger-licking good, but some of their nuggets are granite”

After everyone had a nugget 2 rounds of:
40 curls
18 tricep presses

Return your nugget and proceed onwards.

There was still a little time left, so Clavin and JJ lead a little Mary.

Time

If you don’t know the answers to all of these clues, come out to this AO or SandLot…

Somewhere along the way, the PAX observed that most scavenger hunts had a prize and wanted to know today’s. At the time, the answer given was the 1st F – Fitness. But in writing/reflecting the prize is F3 – Fitness, Fellowship and Faith.

Now, as far as the 36 number…
Today is the 5th day of February and there were 31 days in January…

This morning’s verse comes from Romans 8:5
“For those who are according to the flesh set their mind on the things of the flesh, but those who are according to the Spirit, the things of the Spirit.”
A reminder to keep your mind/focus on Jesus and His word. Do not get wrapped up in that of the world.

Announcements:
Convergence 3/21 Martha Rivers 0700
2nd F Shooting 3/21 Allen Tate’s 1200
GoRuck Training 2/8 GasHouse 0600
Whoopee’s Polar Plunge

Clavin took us out in prayer.

Thanks to all that participated. Great to see Drone out again.

Watts Up powering down.

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