F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 611 of 904)

Tour De Folsom..

October 8, 2019 / / 0 Comments

With Big Papi being our new site Q in Folsom and this being the first meeting since the hand over from Montross to the interim Role of Site Q to Allen Tate, then Bringing it back to Papi I felt it best to show the Pax around.
Warm Up, Mtn Climbers, SSH, Gravel Pickers.
Mosey to the flag for some ABs but first lets Pledge.
LBC’s, Freddy Mercs, Big Boys, Wipers more side to side then feet in the air wipers. However they still hurt. Short mosy to the parking lot beside the flag pole for some 11s.
CDD then Hillbilly Squats, I used this Friday and felt since the PAx of Folsom missed it they should enjoy it. Once complete we took a mosey down to the new parking area with all the RV Hook ups.
Route 66 with Bobby Hurleys. During this time I learned from our new guy that bowlers have an underground Bowling league. Not sure if this is a secret or not but none the less anything on the down low gets my attention at least for a moment anyway. after this I called 5 burpees Oyo. Then we made our way around the backside of the lake, I forgot but before the construction this was a norm for Folsom.
Once at the bottom near the picnic shelter we did Dips, Derkins, Step Ups. 25/each. Earlier KingPin mentioned he did not want to hold us up… I called an Indian run to remind the pax and also bring to light to Kingpin that in F3 we leave no man behind. I think this gave him some motivation to get after it the last few minutes.

New Site Q: I am very proud of Big Papi! earlier this year he was EH’d by his Son Perl Jam. I remember a man walking around taking pictures possibly wearing Kakis which concerned me more than anything, now this guy is our Site Q. I couldn’t be more proud, I get the pleasure to watch a guy take the reins and roll with it who just a few months ago he told me he could hardly walk a hill let along run up it. F3 helps Great Men get better and while all this is going on they are Making F3 better. Circle of life Man. So here are some fun Facts about the new Site Q!

  1. He knows a lot about Linux operating systems, so hey that makes him unique right off the bat.
  2. He is left handed.
  3. Currently has between 5-22 children and always looking to help and foster others.
  4. Big Papi has been known to read the entire Bible in under an hour.
  5. He shaved because Soup season is coming up.
  6. He is related to Scott Sterling, one of the greatest Athletes ever(Google it).
  7. Is a Sunday School Teacher.
  8. Can do Carpentry Work, AKA Builds Stuff with his Hands!
  9. Prays and encourages other men on the Reg.
  10. A Follower of Christ Through and Through!
    Well that is my Tour De Folsom Today, I hope this will get some of you Fart Sackers up and come out to Support our New Site Q!

Prayer Request:
Montrosses Family’s Neighbor recently Passed at a young age keep them in your prayers.
Big Papi’s Brother in Law is in ICU currently.
Prayers for the Families involved in this recent event with Stuart Cramer.

The Bed Pan is Full!

Back to Back

October 8, 2019 / / 0 Comments

Duewto a last minute breakout from Dolph, I was asked to pick up the Q.  Broke was highly disappointed to say the least.

5:30 came and its time to go.

Disclaimer

Pledge

Warmup:  Grasss pickers x10IC, Toy Soldiers x10IC, MNC x20IC, SSH x10IC.

Thang:  Mosey to the softball field entrance, start rocking with some 80s Hard Rock playlist for Breaker Breaker and get after it.

777:  Seven exercises, seven reps, seven rounds.

  • Squats
  • Push Ups
  • Sit ups
  • Lunges
  • Burpees
  • V-ups
  • CDDs

Run a lap around the parking lot after every round.  There were some real men out there who pushed the rock today.  I was humbled hard out there when they were on their seventh round and I had just finished five bringing up the six.  I gave them the option to run back to the flag and I would mosey my lap and everyone joined me.

Back at the flag, it was the deck of death.  Each person pulled a card and we did the work.  I don’t remember all the exercises, but there were some monsters pulled.

It was awesome being out there and getting pushed by the other PAX who are killing it.

Announcements:  Convergence 10/19 at the Yank with short 3rd F after with Broke.

Prayers:  Lynn Hamm, Brokes SIL with breast cancer and upcoming surgery, travel mercies for Gump’s M and students on fall break, Def Leppard’s M, Kotters

Praise:  Slim Shady’s sons successful surgery

BOM/COT:  Tophat

 

 

Iowa vs Michigan

October 7, 2019 / / 0 Comments

Being a huge Iowa fan and knowing that we have 2 devout Michigan fans who frequent the Yank, I looked at the calendar to see when the two schools played each other this year.  Asked Pockets if I could have the Q on Oct 5th hoping to make the workout all about the Iowa/Michigan series and enjoy some good trash talking with Quiche and Buckey.  I didn’t realize that both Quiche and Buckeye were running the Ragnar the same day.  Q fail.  So, I decided to make it about college football trivia instead.  I asked a few questions to get us started and invited the PAX to join in with their own questions.  The workout went like this:

 

Friendship mosey to the pit while doing Chinooks, Reverse Chinooks and Moroccan Night Clubs.

What year was the first Heisman Trophy awarded? 1935 Known as the Downtown Athletic Club Trophy and renamed the Heisman Trophy in 1936. It was first given to Jay Berwanger a half back for the University of Chicago.

Bone the Fish

Start on the first set of lines by shuffle right, sprint up to the next line, shuffle left. Rinse and repeat for 4 lines then NUR back to the start for 2 burpees. Rinse and Repeat for 4 burpees then 6 burpees.

Has anyone won the Heisman more than once? Archie Griffin 1974 and 1975 for Ohio State

What school has produced the most Heisman Trophy winners? Norte Dame and Southern Cal (or the real USC) each have 7 winners.

Mosey to Hawthorne Hill

What stadium is at the highest elevation? War Memorial Stadium for U of WY in Laramie, WY is at 7,215 feet above sea level.

Mosey up the hill stopping at each (5) chalk mark for the exercise noted below, then mosey around the park:

1st Lap – 10 Merkins at each marker – Mosey to start

Michigan has the largest football stadium seating 109,901. Who has the second largest stadium? Beaver Stadium at Penn State holds 106,572, Then the Horseshoe at Ohio St at 104,944.

2nd Lap – 20 LBC’s at each marker – Mosey to start

Who has won the most national championships? Alabama with 15 – 3 prior to 1936, 11 during the Poll Era (1936-2015) and one in the playoff era.

3rd Lap – 20 Squats at each marker – Mosey to start

How much does a college football weigh? 13 to 14 ounces.

Mosey to the corner of Main St and Myrtle St

Dips, Step ups (count 1 leg) and Reverse Grip Incline Merkins OYO

X 10, 15, and 20

What year was the first college football game played? Nov 6, 1869 between Rutgers and the College of NJ (Princeton). Rutgers won 6-4.

Wet Nuts asked which school has the most national championships in any sport?  UNC Women’s Soccer has approx 30 championships.  (We may need to fact check this.)

Mosey to the field of Dreams

What school has the most wins? Michigan who started playing in 1879 has won 956 games, 2nd is Ohio St with 911 and Texas 3rd with 908 wins. This one didn’t make the workout but I had to throw it in here for Quiche and Buckeye.

Tiger came up with “When was the first televised college football game?  1969

 

Bear way to Heaven

Bear Crawl 10 yds and do  10 Burpees – Mosey back to start

20 yds 8 Burpees – Mosey back to start

30 yds 6 Burpees – Mosey back to start

40 yds 4 Burpees – Mosey back to start

50 yds 2 Burpees – Mosey back to start

Who has the 3rd most ACC championships in football? Maryland has 9.  NC State and Duke each have 7

What year was the ACC formed? 1953

Go to the stairs by the Yank for 1 minute of calf raises.

Time

Final question:  What new tradition does Iowa do at the end of the first quarter at their home games?  Norwood knew the answer,  The Wave.  There is a children’s hospital next to the stadium.  Patients on the top few floors can look down into the stadium to watch the game.  At the end of the first quarter all of the fans, both teams and referees all turn to wave to the children.  It’s heartwarming.

Thanks for everyone’s participation today.  Great work by everyone!

Dirt

 

PS:  Buckeye and Quiche have bragging rights for the next year.  Michigan won 10 to 3.

Fall…Really??

October 7, 2019 / / 0 Comments

This morning was nasty.  I was expecting it to be a nice crisp fall morning until I stepped outside to head for the bulldog.  I was super humid and thick.  This meant that the beat down would be extra fantastic.  Here is how it went.

Pledge

Warm-up:

SSH x 15 IC

Merkins 10 IC

Baby Makers x 15 IC

LBC x 20 IC

Stackers:  This was a variation of something HIPAA did a while back.  It started with a base of 5 Burpees, 10 Squat press, and 15 Renegade rows.  We then lateral lunged to the pole and back. At that point we added 20 curls to the base, lateral lunged down and back again then added 25 LBCs.  Down and back again and added 20 Merkins.  Somewhere in the midst of this madness we decided to go for a short lap around the track in hopes of seeing Hushpuppy, but he was no where to be found.  We headed back and ended with some Mary.   Great work by all.

COT:  Prayer requests and announcements.  YHC took us out

Make it up as we go

October 7, 2019 / / 0 Comments

10 him’s made it this nice cool Monday morning workout (unscripted)

No FNG’s -quick disclaimer (kinda)

Pledge

Warm up in cadence:

Merkin x 10

Flutter kicks x 10

SSH x 10

Mosey down street as we where heading to Gastone’s hill (coming in this morning i counted 14 street lights between Union Rd and Pelicans )

I will make use of those 14 street lights as we run – stop at each light and do some exercises:

the first few we did 1 burpee, 5 squats, and 10 LBC

the next few we did 2 burpees , 10 squats, and 15 LBC

the  next few we did 3 burpees, 20 squats, and 30 LBC

OK we finally arrive at Gastone’s Hill but wouldn’t stay long – quick Nur up to the cross road and mosey back down to continue our trip

the last few we did 4 burpees, 30 squats, and 40 LBC

Mosey over to the dry cleaners beside Food lion and sit on the wall while doing some marching and hand presses – only did 10 in cadence

Mosey across the Foodlion parking lot the long way – we ran each row of spaces to almost the end  (we omitted the last two rows)

I thought about going into the construction zone of the new Planet Fitness but the yellow tape stopped me – did want anyone to fall in a hole

Took a quick left to go behind the building , lunged walked a short distance before stopping for some 11’s

11’s – mekins and plank jacks – from wall to buidling

Mosey back toward the start to finish up with a little Merry:

1 minute of flutter kicks

1 minute of LBC

1 minute (reduced to 30 secs) of Michael Phelps

1 minute (some ended with less) baby makers.

 

End with COT:

Announcements:   Convergence at the Yank – Oct 10,  Christmas Town 5 K sign up,

Prayers request: Watt up’s son, Time Frame’s son, and EZ Rider”s son.

Out with Prayer

2 Chronicles 7:14

“If my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then i will hear from heaven, and i will forgive their sin and will heal their land. ”

 

Thanks for the honor of leading today!

Until next time EZ Rider out

 

Walk with Nature

October 7, 2019 / / 0 Comments

Its Saturday and the temp has finally dropped. YHC had the Q at the Lab this morning.
I wanted to do something different. If you know me I hate sitting still. So lets make the lab a little more mobile today with some pain stations scattered throughout the nature trail.

Warm up lasted about 10 minutes so I cant say for sure what all happened I grabbed who was with me and we proceeded to do work.

Triple Nickle with Merkins at the beginning of the trail.
Next we stopped at the bottom of the hill for about 100 calf raises.
20 twen twen, 20 squats nur walk hill then 20 more 3x.
Pax noticed the legs were good and warm by now. We fellowshipped up the trail to a spot with a lot of seating.
Dips, Derkins, and Step ups, x25
Service Road with Bobby Hurleys and Im A Jeep (beep beep)
We made it to the back side of the Aboriginal area of the trail.
Dora 1,2,3, 100 LBC’s, 200 Hill Billy’s 300 Imperial Walkers
Partner with one Pax performing exercise and the other would lunge walk with a bear crawl up the ramp of the building and then lunge walk back to pax. Everyone Hated this by the way and also enjoyed it at the same time. Fellowship mosey to the pond.
All Jacked Up: SSH, Seal Jacks, and Cross Jacks, x25
Gazebo for some Ab work. Big Boys, Freddy Mercs, Flutters. x 25
With time getting close we fellowshipped back up to the lot for some Mary with the Boot camp men.
Time.

The Bed Pan is Full

The Cooper

October 7, 2019 / / 0 Comments

on this fine cooler than lately morning, YHC expected a larger crowd for a Folsom beatdown. Many are still on run training only until the races are over this month, so I knew it may end up a lighter than usual crowd. Either way, I knew PAX that posted would get some good work in.

No FNGs

warmorama

SSH, Gravel pickers, Toy Soldiers all x10 IC

No shovel Flag, mosey to park entrance flag pole for pledge, then mosey back to the tennis courts

thang

The Cooper, or otherwise known as 10-1, a variation of Sparky’s block workout 20-1. Using the first corner of the tennis courts, start with 10 each of burpees, Big Boys, Merkins. Mosey a lap around the entire court area, back to start for 9 each. Continue on until you’ve finished your final 1 rep each and final lap. Men are getting better everyday out there, so some routines are being finished faster each time they’re called. With about 7 minutes left, YHC calls for some core Mary. After 2 rounds, time is up.

ChristmasTown sign ups

COT

QIC took us out in prayer

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