F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 688 of 904)

We Felt the Burn

January 17, 2019 / / 0 Comments

6 PAX out on a chilly morning, but we warmed up quick to some new routines which I think I’ll be incorporating into more of my Q’s.

Pledge

Disclaimer

Warm-up:

Goof Balls-15 IC

Protractors-90, 45, 10 degrees

Plank Jacks-15 IC

 

Thang:

Mosey to wall

60 seconds of : Wall Sit, air press, march.

30 seconds rinse and repeat

 

Pure Burn

Face wall for support.

Partial squat position- ¾ to a (90 degrees) squat X 10; .

Squat 1/2 to a deep squat X10.

Rinse and repeat

 

Mosey to gazebo

 

Butkus

AMRAP One minute of rapid dips, 30 second rest  X2

AMRAP One minute of rapid step ups on wall, 30 second rest, repeat with other leg.

 

Charles Bronson

 At starting point, perform 50 SSH’s, sprint to 2nd point, 50 SSH, then Lunge to 3rd point, 50 SSH.

Mosey back to start.

40 American Hammers,  rinse/repeat.

30 CDD’s, rinse/repeat.

20 flutters (10 each leg), rinse/repeat.

 

Triple Nickel- The Bruce and the Cait

On sidewalk; Bruce -5 Merkins, crossing ankles on the up position

run up hill for Cait-5 Merkins, crossing ankles on the down position

COT:

Great group of guys out this morning. Missed you who weren’t here. Encouraged each other to reach out to those we hadn’t seen. I think all of us felt the heat on a cold morning.

WORD:

God’s love for those who believe is comparable to His love for Jesus Christ. Ponder the fact that God loves His own as He loves His own Son.

Announcements:

New 2nd F opportunity on Friday.

Prayer Requests

YHC took us out.

Always thankful for you guys,

Seuss

 

Return of the Chief

January 17, 2019 / / 0 Comments

9 “Hims” showed this am anxiously awaiting the return and beatdown from the man known as Chief!! I was a few minutes late so as i arrived i noticed the men were already side straddle hopping. I jumped out and took the reigns and away we went.

 

Warmup:  toy soldiers 20ic, imperial walkers 20ic,

The Thang:  mosey to tennis court and started off with 11,s with burpees and mountain climbers. After 11,s we circled up for some “core time with chief”. 20 WW2,s, 20 American Hammers, 20 LBCs, 20 Sandy Vees aka da “Rhondas”, Alphabet game, ring of LBCs holding the crunch, ring of merkins holding the plank and finishing up with hip slappers on da fence 20ic. Finishing up we all lunge walked back to parking lot.

Pledge, COT

BOM -I took us out in prayer

So this is my first official backblast with the help of good ol Huck. It was good to be back in the gloom this am with my tribe. Nice work by all the pax.

Allen Tate “CHIEF”

STORM 1/15/19

January 16, 2019 / / 0 Comments

10 Pax showed up to workout at the Storm on a rather cool Tuesday morning.  Dr. Seuss and Roscoe ran while the rest of us enjoyed the boot camp workout.  Welcome to Pit Boss from Charlotte.  I hope you come back often to work out with us.

Disclaimer

Pledge

Warm up

Seal Jack x 25 (IC)

Peter Parker x 20 (IC)

Copperhead Squat x 26 (IC)

 

Mosey to the school

Run around the practice field stopping at:

1st corner             Burpee x 5

2nd corner            Dips x 20

3rd corner            Jump Squat x 20

4th corner             Flutter Kick x 20 each leg

Rinse and repeat x 5

 

4 Corner Merkins

1st corner             12 Merkins

2nd corner            11 Merkins

3rd corner            10 Merkins

4th corner             9 Merkins

Continue until finished

 

Partner up for AB Lab

Partner 1 runs to the garbage can and back while partner 2 AMRAP’s the following then flap jack:

LBC’s

Flutter Kicks

Rosaletta’s

WWI’s

Freddie Mercury’s

 

Lunge to the garbage can

Mosey to the Flag

Mary – Any Exercise

JoBoo    Imperial Walkers x 15 (IC)

Gilligan 4×4 Burper x 3 OYO

Time

Q took us out with prayer

Thanks for pushing today gentlemen.  It was a pleasure to lead you.

Dirt is OUT!

Humpday news

January 16, 2019 / / 0 Comments

7 including myself avoided fartsacking and decided to push the rock this morning. 1 rucked and 6 ran . I have to say this morning I did not want to get up but after telling Barrellracer I would be there I  couldn’t let him down. Thanks for the push men.

COT

out with PRAYER

Lots of opportunities to run, ruck, walk, or even sprint ruck,  like our man Hacksaw, this man is a rock pusher…

Get after it men

  • ABT….

 

Jumble Khatter 2

January 16, 2019 / / 0 Comments

Thank you to Cap’n Stubbing for swapping Wednesdays with me.  It was a big help bro.

This morning was a cold one with a forecast of ice fog.  A good showing of some great men showed in the gloom.  I did not see any of the forcasted ice fog but I did see lots of steam from guys who have been pushing the rock.

A shout out to JK2.  He was on fire this am with the mumble chatter.  Well done bro. It was inspirational.

A shout out to What’s Up.  Way to push.  Good work man.

A shout out to FNG Rio.  Welcome.  Way to push.  Nicely done.

Pledge

Disclaimer

The Thang:

We worked out and got stronger, pushed the rock, encouraged each other, a little friendly ribbing was in there, and there were a few moments of pure support.  Great stuff.

Named FNG Rio.  Welcome him when you see him.

Announcements:

Rice and Beans — get with Anchorman

Late March is a moving date for family — JK2

Gastone is working on putting together a hike up Mt Mitchell.

Prayer

It was an absolutely perfect way to begin the day.  You guys as always make it such.

Aye!

Timeframe

What’s in a name?

January 15, 2019 / / 0 Comments

17 of The Gashouse’s finest and YHC showed to Midoriyama for some evening gloom.  The Twitter has something a while back that seemed interested and I decided to give it a try. 

Warmup – SSH x 3IC

Let’s mosey.  Head fake and back to the turd shack.

I had a list of exercises where every letter had an exercise that started with the corresponding letter.

The Pax would then spell their full legal name and their F3 name – while taking a lap after each name. This was met with much mumble chatter.

Once complete we moved to the official F3 deck.

Slow mosey back to the start for Mary.

Pledge, 22 for the vets.

TIME

Announcements: Q source, there may or not be a 2nd F event in Belmont every Friday.

Prayer requests: Easy Rider’s son, others.

BOM: YHC closed in prayer.

NMM: Blart also spoke about Tool Time and his upcoming mission trip.  What a wonderful opportunity he has to further the Kingdom of Christ. I know that he is known around here as the king of the mumble chatter, but he is also a remarkable human being.  He’s there for everyone, no matter how fast or slow, or whatever the difference may be.  I hope God blesses his trip as much as he has blessed the lives of so many in this region.  It’s an honor to call him a friend and brother.

Philippians 4:13

Huckleberry

Return of The Blocks

January 15, 2019 / / 0 Comments

15 men showed at Midoriyama tonight to put in some work.  To my knowledge, blocks haven’t been used in a good while at Midoriyama.  So I figured a good ole block beatdown  was long overdue for the PAX at Midoriyama.

Warm-Up:  SSH, Grass Pickers, Don Qs

The Thang:

Each PAX is instructed to grab a block from the back of Slaw’s truck and make there way to the parking lot just on the other side of the turd shack.  Here we would partner up for some partner block work.  5 exercises are given.  The exercises are:  50 Blockees, 75 Thrusters, 100 Tricep Ext., 125 Curls, and 150 Chest Press.  As P1 does exercise reps, P2 runs to end of parking lot and does 5 Hand Release Merkins, then returns to switch with partner.  Then P2 continues exercise as P1 runs, 5 HR Merkins, and run back.  Continue this until all reps are complete for all 5 exercises.  We did switch to 5 LBCs at other end of parking lot about halfway through this exercise routine.  Way to push this out men, and finish strong.

Next exercise called also required you to keep your partner.  We would do 11’s with your partner in the same area.  Exercises called were Goblet Squats w/ block and Booyah Merkins.   P1 on one side of parking lot, with P2  on the other.  Start with 1 Goblet Squat w/ block, then run to middle and 10 Booyah Merkins with partner.  Run back to side, 2 Goblet Squats, meet in middle for 9 Booyah Merkins.  Continue this until numbers are flipped and end with 10 Goblet Squats and 1 Booyah Merkin.  Not going to lie, this one sucked bad.  The Booyah Merkins right after the blocks had the upper body smoked.  There was some excessive mumble chatter on the correct counting of Booyah Merkins.  Just for the record, per F3 App, one rep of Booyah Merkins is when partners perform merkin in unison, and on move up reach out to tap right hands. Repeat merkin in unison, on move up reach out to tap  left hand completes 1 rep.

Next we still had time to do some Triple Nickel.  No partner needed for this routine.  Same parking lot, we would do 5 Mountain Climbers at top, run to other end to do 5 Burpees, then run back to top of parking lot.  Repeat this 5 times.  Once complete, head back to flag. Time!

COT:

Pledge

Announcements: Q Source, Rice and Beans,  Lookout for upcoming CSAUP

Prayer Request

 

Honor to lead today men.  Appreciate the push.  Even though some of you say I talk excessively, I’m not one who usually has a lot to say when the workout is over.   This is an area I need to work on.  I only know one way, and that is to give you men your monies worth and push you to the max.  Appreciate everyone of you, and all that F3 has done for me.  SYITG

Sister Act

It’s Technically Not Cheating

January 15, 2019 / / 0 Comments

A few weeks ago during some mumble chatter I commented that it would be two weeks before I could Post here again and the date 1-15-19 was mentioned as the next time I could post at BULLDOG.   A certain Pax who will remain nameless, but his initials are Rudolph, says “Oh you’re going to Q then?”   Long story short –  YHC had my VQ today along with 6 Hims who met in the gloom for BULLDOG.

As we started I pulled out the Weinke along with the F3 Workout Deck and announced that since this was my VQ I cheated… we were using the workout deck.

Warm Up:

SSH X 20 IC

Imperial Walkers X 14 ( Apparently in my zeal to get to The Thang YHC stopped counting early)

Moroccan Night Clubs X 15 IC

Thang:

Used the workout deck: Each Pax draws a card, High Card Wins.  Winner calls the workout and Count.  Explained how ties were broken.  Aces were automatic:  Do what the card says for the reps the card says, which by the way is 100.   At this point it gets a little hazy. Cant remember the count or all the exercises that were called, but mumble chatter at one point had us somewhere in the range of at least 325 total SSH, 300 Arm Circles, and a couple hundred calf raises… There were others; Squats, Merkins, LBCs, Big Boy Sit Ups, and courtesy of Sister Act – BURPIES!  There was more but I really cant remember all of them.  Everyone put in good work and hopefully got something out of it.

COT:

Announcements: Discussed Q source locations and times (Sundays following Coconut Horse / Crossroads)

Broke took us out in Prayer.

 

 

 

 

is that a football?

January 15, 2019 / / 0 Comments

13 Pax pushed the rock and this cool evening.  QIC was tossing a football and got some of the PAX excited.  17:30 hits, time to roll.

SSH 41 in cadence, merkins, MNC, Squats…. Mosey around parking lot past turd shack.  plank for six.  Whilst we here lets do some synchronized planking on the QIC.

Next we do a modified individual DORA.  Step back lunge, Mike Tysons, Freddy Mercury run to other end of parking lot and repeat 5x.

As you finish run laps around the large island in the middle of the parking lot.  Plank.  Synchronized plank (something about a Freight moon) into some merkins in cadence, I believe we did whilst complaining.

Next is Circle up for Global warming by the odd ones and bear crawl the evens around the circle.  Lots of confusion here.  Mostly due to the QIC not being very clear and some of the pack do not know odd or even number.  Mary.  Finish with a gentle mosey to the flag.  The football was not used.  Sorry SA.

Announcements

Q source 7:30 am Sundays at Crossroads and The Horse

Anchorman filling Rice and Beans – nice work men.  January 29th, Tuesday.

Prayers

SA daughter, Monk wants prayers for WetStone

PAX that have not been posting lately or injured.

Pledge

Until Next Time

Coupons N JumpRopes

January 15, 2019 / / 0 Comments

It had been a few weeks since YHC got another turn at leading the Q at a Folsom boot camp. I had looked back through some old weinkes and tried to put together something that’s a bit different than we’ve seen in a while. I added some stuff I witnessed out at Cape Fear. So, let’s just see how it works out.

a great crowd was on time. Even Sparky, who I was counting on for coupons arrived only a minute late. It’s 5:30, so let’s do it.

Warmorama

SSH, Toy Soldiers, Merkins, Low Slow Squats all x10 IC  Montross comes rolling in hot, so Moroccan NightClubs TIL he joins the party.

pledge

grab a coupon and head to the tennis courts

Thang

11’s by way of Sprints across 2 courts using 8 Count body builders on one end and on the other, broad jump over your block, turn, grab your block for squat thrusts. After a couple rounds, the mumblechatter picked up. Definitely easier on paper, except for Buckeye, he was in beast mode. Now, partner up with a jump rope and coupon. Partner 1 jump rope AMRAP while partner 2 performs 50LBCs, flapjack, next jump ropes and 50 SSH, then ropes and 25 Block curls, ropes and 25 Tricep extensions, ropes and 25 squat thrusts. With a couple minutes left, line up for a nice Indian run a few laps around the tennis court. Rockabilly turned on the gas at that point. That dude is getting it done! Grab your block and return to start. 22 for the vets rounded up our time.

COT Prayers for Ratchets Son(MRI Friday) YHC Son(anxiety and adhd issues), our youth andcehst they are seeing and hearing in our society and schools. Prayers for each other

YHC took us out in prayer.

Thanks for the opportunity to lead this great AO! You men make it what it is.

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