F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 646 of 904)

Baptist Hill

June 11, 2019 / / 0 Comments

YHC arrived at Mt. Hollywood a little early and found three cars in the lot. SA, Seuss and Gold Digger evidently deemed that the workout alone wouldn’t be enough to challenge their abilities, so they decided to get in some EC. At 05:30 there were 10 PAX in attendance so after a quick disclaimer and the Pledge (Blart comes in hot at this point), we skip the warmup and head out on a mosey. Up Hawthorne to Glendale and then down to the bottom of “Baptist Hill” which would be the focus of the first part of the workout.

 

Triple Nickel

5 big boys at the bottom of Baptist Hill and 5 Burpee’s at the top x5

About the time we start, Doodles comes running down the hill. I think he left his car on the side of the road and just jumped out and left it there during the workout.

 

After the Triple Nickel we moseyed down Main Street stopping at each driveway and road crossing for 10 Merkins, 20 LBC’s and 30 SSH’s (11 stops total) and then headed up to the parking lot at Rankin Elementary to finish things off. Partner up  and while one partner runs a lap around the lot, the other performs AMRAP of called exercise, flapjack. Exercises were; Diamond Merkins, Freddie Mercury’s, Mike Tyson’s, Flutter Kicks and Burpee’s. Back to the start and time is up.

 

Announcements

Whetstone – Roscoe is taking this over and all PAX should consider being a part of it

Q Source – each week after Crossroads and Coconut Horse. Come out and be a part of this!

Convergence at Gashouse June 29th at 7am – all other AO’s closed

Tubing at Green River June 22nd – Details coming, look for pre-blast

 

Prayer Requests

Red Ribbon – relative with newborn

Roadie’s Dad

Oompa family

Ms. Myers passing – friend of Tesla

 

NMM

Cross Fit

We spend a lot of time, focus and of course energy in getting ourselves physically fit. We change our eating habits, dedicate time for workouts, focus on developing various muscle groups, etc….all in the hope of achieving our goals and becoming better physically. Are we doing the same for our spiritual health? Are we changing our habits, making time for prayer and reading the Bible, seeking guidance in areas where we struggle? Let’s put in the work to get better spiritually and see what those results look like.

 

YHC took us out.

 

I’m Broke

Run Etuor

June 11, 2019 / / 0 Comments

Disclaimer:

Pledge:

Announcements:

6/22 Tubing event

6/22 – F3 Dad’s / Gashouse

6/29 – Convergence Gashouse

Concerns:

Oompa Loompa and family

Summer Vacations and Graduate’s

Roscoe’s family friend Heather / Loss of son and mother

The Thang:

Run route backwards.  373.22% elevation difference.  Oompa and myself with some great mumble-chatter, hoping the buzzards were not circling for us.

Aye….Linus

 

I’ll take the Letter Q, Pat..

June 11, 2019 / / 0 Comments

Rolled into Folsom this morning and several HIMS were ready to go. Heck Even Sparky had a head start today, School is out and kids are snoozing so lets get some work in Fellas.

Warm up: SSH, Toy Soldiers, and Burpees.
Mosey to the flag and say the pledge, afterwards I always do some Ab work here. The concrete is smooth and typically dry: Fred. Mercs, Flutters, Penguins, LBC’s x25 some in cadence others oyo.
11’s with Lil Gumby in the Woods, then Mike Tysons. This got the Pax sweatin for sure and not like the last Q at folsom I did not include a Booyah Merkin in the middle. With that being said lets Mosey to the tennis courts.
Amrap and Jams: One of the great things about offering to Q or visiting other AO’s is learning new stuff. Pain Lab always makes sure the tunes are playing and I always like to bring some music when I Q.
7 minutes each here is the list
10 merkins,15 squats, 20 high knees.
10 burpees,15nolan ryans,20 mtn climbers.
10 ski jacks, 15 monkey humpers, 20 squat thrust.
7min. each round or until we ran out of “time”.

Deep Thoughts:
If you have not taken a Q before you should, not only is it fun you will learn way more than just showing up. My first Q was last year between March & April, and I have been messing them up ever since and seem to get a little better each time. I have yet to learn proper cadence and sometimes throw a random exercise in that me and others have never heard of. If it works use it, if not move on. F3 has helped me battle through the fear of wandering if I got it right or not. It doesn’t matter what does matter is that you showed up for your brothers you got the sweat in and did not fart sack. So get out and meet some new MEN at a new location offer to Q and fail horribly your brothers will pick you up and next thing you know you did it. If you are not puttin In than what are you gettin out??

Announcements:
Convergence is coming up 6/29.
Tronmoss 5k 7/21
We goin Tubin Boys with Roadie 6/22

Settle the heart..
Prayers for Rachet he was in a car wreck, currently per group me sore and not in the hospital.
MW has a friend whos in need of prayers and Allen Tates Father In law.

The Bed Pan is Full.

Electric Elevens are Born

June 11, 2019 / / 0 Comments

Monk had the GasHouse Q and started the day off. Once warm-up was completed, he lead GasHouse off to do whatever they do.

YHC did not have a great deal of time to prepare because of three days of work with beach excursions on either side. That being the case, I tried to do something challenging, but simple.

After the GasHouse departure, the remaining PAX inquired as to the need of weights. All were instructed to bring what they had (#30 Kettle bell, #53 Kettle bell, and a Ruck Pack were accumulated). Unlike many Painlabs, this one started with a march to the Grier Parking Lot

Once all were assembled, an exercise that from this point forward will be known as Electric Eleven’s was called.
Standard Eleven format with
Mountain Climbers on one side of the parking lot and deconstructed burpees (squat, merkin, kickout equal one deconstructed burpee) on the other. Too add to the fun, bear crawl between the exercises.

Once these were finished, Hush Puppy claimed he need to lock his car, and headed back to Schiele’s. During his absence, an exercise learned while working with F3-GrandStrand was called.
On your six with your feet at 6 inches. Then, when instructed, wag you feet (still together) back and forth shoulder width. Then, when instructed, wag your feet (still together), wider yet. We repeated this with your feet all the way up. Then again at 6 inches. Immediately upon resting your feet, perform 20 American Hammers.

About the time the American Hammers were completed, Hush Puppy reappeared.

YHC then instructed everyone to partner up for some Dora 1-2-3, omaha’d to Dora 1-1-1.
100 Big Boy Situps.
100 Pullovers. One group modified this to merkins due to weight considerations.
100 Chest Presses. One group modified this to overhead press due to just completing merkins.

Since Hush Puppy had missed the ab exercises during his trip back to Schiele’s, YHC wanted to make sure he didn’t feel left out, so the ab exercises were repeated.

Time was getting short, so the march back to Schiele’s was completed.

Along the way YHC sought guidance from Rudolph on the original format of PainLab. Beside some Q fails, around additional disclaimers, etc., he indicated he made sure to include some Yoga/stretching at the end for cool down. Since that was the phase we were headed for, to he graciously agreed to lead the next few minutes.

A few poses in, Short Sale came rolling in and joined in, followed soon thereafter by the remaining GasHouse crew.

Time!

The remainder of task were covered under Monk’s leadership.

As always, thanks to all for the opportunity to lead.

Watts Up powering down.

Disney Hangover

June 10, 2019 / / 0 Comments

So I apparently forgot…I think…about doing this BB, but better late than never. I had just gotten back from a Disney “vacation “ and was about dead to the world when I remembered I have Q tomorrow. Anyway a couple of Q fails later and it got done.  Here’s how it went.

Pledge

Warmup:

SSH 10 IC

MN 15 IC

LBC x 20 IC

Stackers:  Reverse stackers 20, 15, 10…

20 merkins

20 swings

20 crunchy frogs

20 Renegade rows

20 squat press

20 curls

20 Dips

Announcements

Prayer Requests: none mentioned 

Prayer by YHC

 

Donation Ruck

June 10, 2019 / / 0 Comments

5 HIM Rucked, did pullups, Step Ups, Dips & Merkins. We got in 1.8 miles

COT

YHC took us out

 

Big thanks to Clavin for bringing lots of sports equipment, board games and toys for Ignited Minds

Crossroads 6/9/19

June 9, 2019 / / 0 Comments

11 of us got the day started off right by posting at crossroads. With the humidity moist is an understatement. Once everyone returned we discussed positive transfer of habits. How will you be remembered?
Great work by all and always I am honored to serve and be a part of a great groups of Men.

The Bed Pan is full..

Prayers for the O’Brian family, ppl. Battling addiction and the kids graduating and their parents. Roadies Dad in the hospital also.
Announcements: Convergence 6/29 at the Schiele location aka gas house 7am. Tronmoss 5k 7/21 be there or be 🔲.

Love B.O.M.B.S.

June 8, 2019 / / 0 Comments

It was just about 4 years ago this week that I first posted to an F3 workout, at Gashouse. I remember staring down at the Grier MS track thinking I hadn’t done this many burpees in a few decades. Ouch! Memory #2 was namOrama, thinking I’d better be careful how I introduced myself and not flinch at any name, or that would be the one I’d get.

Disclaimer

Warm Up: SSH, Merkins, LBC, prayer squats, Morocans, Freddie Mercs

Pledge

THANG! They didn’t like it. Read on.

Mosey to Grier MS hill between bball field and track for hill running (Bernie Sanders + 15 LBC + 15 Derkins) * 5

Mosey across street to library lower lot for Absolution = ( Groiner + Mahktar N’ Diayes + Chilly Jack) * 5. They grumbled. 

While PAX were recovering from Absolution, I gave them a thought nugget on Love. Not a feeling, but the spirit that should lead what you do. We can be motivated by many things: fear, desire, self-interest, good will, and love should be in the mix and accelerating. I recalled a go-to verse on love, 1 John 4:9, to paraphrase ‘act so others live through what you do’ and gave a few examples: children literally come into life through (what should be an act of) love, then cared for, educated, encouraged. Similarly, act so friends, colleagues, etc live better for your actions… With that thought, I introduced the idea of ….

BOMBS/Blueberry Biscuits (Burpees* + 100 overhead claps + 150 Merkins + 200 Big Boy Sit Ups + 250 squats. *Runner runs around p lot and does 5 burpees halfway through run). After my brief B.O.M.B.S explanation, Roscoe confessed gravely sinful and wicked thoughts about YHC, so I promised more Absolution at the end of the workout … if he were sincerely repentant until then. Tool Time received good theology despite his best efforts to twist it to his liking (=heretic). I’ve done my best. Jesus saves.

Mosey to woods behind Shiele for a couple rounds of howling monkeys then  Boo Boo Bear Crawl or Lunges up the hill back to the parking lot. 

Working out with Gastonia PAX has brought me great joy for 4 years. Thank you. I regret I won’t be able to post at the 6/29 convergence at Gashouse because I’ll be delivering my kids to camp that day, but I’ll probably see a few of you here and there at workouts during the next couple of weeks. I have no doubt I’ll see some of you in the DC area, the BRR, and elsewhere.

Announcements: F3 dads on 6/22; float trip same day? (somebody post about this)

Prayer requests: Stones & Blades in our Whetstone program; relaunch of Whetstone in F3 Nation;

Monk

52 card pickup

June 8, 2019 / / 0 Comments

Started with what I thought was going to be a thunderstorm morning… ended up just being miserably muggy.

1 FNG joined this morning. Welcome SCAG to F3

Mosey to lower parking lot for 3 rounds of

Partner 1 bear crawls the parking lot while partner 2 does SSHs

Karaoke/Merkins

Nur/squats

 

Headed up to the tennis courts for some F3 deck of pain (or something like that)

3 separate 5 minute rounds of your cards exercise

circled up for whatever exercise was on the card each person had (contrary to what Bedpan wanted)

Stretch

22 for the vets

Bedpan got some revenge with burpees

COT

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