F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 790 of 904)

Gashouse 200

October 22, 2017 / / 0 Comments

I knew the numbers would be down since some of our PAX were getting it done at the Tuna 200 CSAUP event.  So as a tongue in cheek tribute, I came up with the Gashouse 200.  This was a Weinke that is best for a large number of PAX as a team format.  We only had 8 total and since Rudolph had a sick kid he had cancelled the Painlab but Oompa Loopma was having none of it and decided to Q so he and Sledge-O-Matic stayed back for Pain while the other 6 of us divided into two teams.  After a quick warmup and pledge we kicked off the Gashouse 200.  Team One consisted of EZ Rider, Lil Sweet, and TopHat.  Team Two was YHC, Happy Feet, and Davinci.  After the second station, we decided to stick together as a group and that was a good call for enhanced fellowship.  With more PAX it would have been a full on jailbreak race.  I will pull this one out again and improve it based on the lessons learned.  Anyway, here is what we did…

 

1.     Mosey to steps at Grier JR High.  P1 and P2 run, P3 does Merkins….you get the idea Dora 200 Merkins

 
Dora 200 LBC
Dora 200 Air Squats
2.    Mosey to the back of FPC  to the outdoor worship benches near Parkwood (Teams can’t start until all members present) 200 tricep dips (alternate partners until complete)
3.    Mosey to the gristmill at the Schiele Nature Trail 200 combined Air Squats
4.    Mosey to the gazebo at the pond 200 combined Air Squats (I like air squats)
5.    Mosey to the Indian Village 200 Combined lunge walks
6.    Mosey to the Playscape Village 200 Combined SSH

 
7.    Mosey to the Pain Lab area 200 Step Ups

 
FINISH AT THE WARM UP AREA AND WAIT FOR THE SIX 200 second Plank

Happy Feet hasn’t been to a workout since F3Dads Martha Rivers edition and it was great having him today.  Oompa and Sledge took a pass when they were invited to finish the 200 with the rest of us on the trail.  It was great seeing TopHat somewhere besides the Goat!  Several PAX had to work so only three showed for Coffeerama.  We missed the rest but had prayers for the Tuna 200 participants and EZ Rider had a prayer for a very young man who had a kidney removed recently.

The PAX were wondering if the Linus will lead us in the Great Pumpkin again this year.  Next Saturday would be the day.  Will we see the Great pumpkin?  Will we see Linus?

As always it was a pleasure to lead this fine group of men!

 

 

Fun Fun Fun

October 20, 2017 / / 0 Comments

A bakers dozen (that means 13 for the Tarheel fans) showed for a fun Q from Pizza Man.  Everyone knows that my Q’s consist of HIIT reps.  With that said this wasn’t any different.  17:30 hits and it’s time to begin.

Warm-up:

  • SSH x 20 IC
  • Don Q’s x 10 IC

Enough with the warm-up, lets mosey.  The PAX moseyed to the lower ball field for the HIIT workout.  The PAX performed 10 exercises for 10 reps each.   After all 10 exercises were completed we tried to catch our breath for 30-60 sec. then time to rinse and repeat.  We completed 5 sets for a total of 500 reps.  Great work men!!!

The exercises were:

  • Burpees
  • Merkins
  • Rev. Alt Lunges
  • Homer Marge
  • Seal Jacks
  • Supermans
  • Mountian Climbers
  • Prisoner squats
  • Plank to Push ups
  • Terminators

Now it was time for the real fun.  We counted off 1-2 and formed our kickball teams.  That’s right QIC said kickball…I do believe that all the HIMs really enjoyed this.  At the end of the game one team scored two more runs than the other one, one player was bloody, and there was a lot of mumble chatter.   We moseyed back for 10 burpees OYO and finished with 22 for the VETS.

 

Announcements:

 

Thanks again for giving me the opportunity to lead.  It is always a pleasure to lead a great group of HIMs!!  Now with the temperatures feeling right in the afternoon, come join in the fun at Midoriyama!!

Until next Q, Pizza Man is OOOUUUUUUTTTTTTT!!!!

Mosey Down to the Concrete Hill

October 20, 2017 / / 0 Comments

45 degrees.  45 minutes of blissful beat down. 45 Merkins. 45 Burpies. 45 bad jokes.  45 tears of agony.

Let’s begin.

WARM UP:
Planjacks 10 IC, Merkins 10 IC, Dying Cockroaches 10 IC, Flutterkicks 10 IC, Squats 10 IC REPEAT x 2

PLEDGE

THANG:

Mosey down to the concrete hill.

The PAX powered though 1 set per mailbox, in this order >
10 mountain climbers (go to next mailbox)
10 merkins (go to next mailbox)
10 squats (go to next mailbox)
5 burpies (go to next mailbox)
REPEAT Cycle

Mosey to another culdesac:
10 LBCs, 10 Dying Cockroaches, 10 Merkins REPEAT x 2

Mosey to Harris Teeter Parking lot, the long way.

Burpie Broad Jumps for 12 parking lines.
American Hammers 10 IC
Lunge walk to each line, at the line 5 Monkey Humpers.

Turn Around

Burpie Broad Jumps every other line hit the Burpie.
American Hammers 10 IC
Lunge walk to every other line, at the line 5 Monkey Humpers.

Mosey to Snow Balls

LBC’s 10 IC, 10 Dying Cockroaches 10 IC, Flutterkicks 10 IC, American Hammers 10 IC REPEAT.

Announcement & COT

Q: What’s Forrest Gump’s password?
A: 1forrest1

Q: Why did the girl wear glasses in math class?
A: It improves di-vision.

Q: How can you get high underwater?
A: Sea weed

Cardio

October 18, 2017 / / 0 Comments

15 PAX posted during a cool afternoon at Midoriyama. It’s always strange when the temps start to drop. YHC came in hot due to his M being delayed at work. T-claps to Pizza Man for leading off with the warmup. I’m not sure what all they did but they were doing burpees when I rolled in. It appeared everyone was good to go so we started to mosey.

The Thang:

We went down to the farthest soccer field for sprint intervals. It’s Tuna 200 week for some of us so I thought we all could do some prep work. We did some form of these numerous times.

Sprint to the 50 and jog to the other end

Sprint to the other end, jog back to the 50 and walk it out to the end.

Sometimes we started with 5 high knee jumps or 5 plyometric merkins. We did this for about 15 minutes give or take then went to the big hill at the dog park.

Alternating lunges up the hill and walk back down.

Left leg only lunges up the hill and walk back down. Rinse and repeat with the right leg.

Walk backwards up the hill and backwards down several times.

Sprint up and down several times.

Back to the sprint intervals. We did the same ones several more times before we started heading back. On the way back we did intervals from light pole to light pole then we finished with a cool down mosey to the park entrance and back.

COT:

SFN Christmas Town race at 37. Get signed up if you are not already! Come out to the advisory meetings and help run this thing. We are closing in on the year end and it is time for some HIM’s to step up and take on some leadership positions.

Pledge

Prayer Request- F3 Brother and family in Area 51 who lost their son, Coach K’s family member lost a child, Lil Sweets young family member received a kidney transplant. All the guys on the road this weekend for the Tuna 200.

Moleskin:

Everyone pushed hard today! Those sprints got the breathing going. Especially the full field distance. I was hoping Ash Pond was going to merlot but he fought it back. The morning after I’m regretting this a little. My knee is killing me! Def Leppard may have to run some of my race legs this weekend. It seems lately I’ve been feeling it a little more. Maybe it’s turning 38?

A light in the Gloom

October 16, 2017 / / 0 Comments

Hebrews 11:1 Now faith is the substance of things hoped for, the evidence of things not seen.  For by it the elders obtained a good testimony.  By faith we understand that the worlds were framed by the word of God, so that the things which are seen were not made of things which are visible.”

I can’t help but think that F3 is an example of the “evidence” of things unseen.  When those men gathered in the gloom on 1/1/11  I’m sure they never imagined I would be typing this backblast 6.5 years later.  Just as Dredd described “paving the road 43 feet ahead of us”, I can’t imagine he would imagine 19 men gathering for coffee and sharing their faith 30 miles across the river.  But with each passing week; each example of multiplication by division, there was evidence of a force not seen.  An undeniable truth that the men who gathered together in the gloom each morning had a vision for something beyond themselves that could only be described by one word: Faith.

As the elders of F3 allowed this force to grow and create momentum in the pax, they too demonstrated a good testimony .  They allowed this thing to grow from the bottom up rather than control it from the top down.  Through the reverse-flow incubator, they gave any man with a burden on his heart full support and encouragement to bless their neighbor and pick up the 6.  F3 is clearly an example of something visible that grew because the invisible was not stifled or ignored, but given liberty to take each man on to a higher purpose.

As I stood before 18 men in my spiritual house and shared my testimony of how faith in Christ had saved me I couldn’t help but wonder, “why me?  Why am I standing here before these men?  How can the story of my mistakes help them?”  But as Freight so uncomfortably put it, sometimes the why and the when of faith is not our time, but HIS time.  I found it no coincidence that as I shared how the prayers of my mother had stifled the plans against me (through her faith), my phone began to ring as she called me.  We all got a laugh at the timing but it was clear that wherever I was and whatever I was doing, it was all a result of her Faith.

I personally was convicted at Sparky’s call for personal Holiness.  As he shared from Psalm 61:2 “From the end of the earth will I cry unto Thee when my heart is overwhelmed; lead me to the rock that is higher than I.” He challenged us to all lead our families and those around us to the rock that is higher than ourselves.  As my mother had always pointed to that same rock, I was convicted to point my own family in that direction.

I want to thank Tool Time for sharing his heart on what must have been a terrible year of his life.  How he stood strong for his family and had to lean on his savior for his own strength.  How his M, even after the tragedy in her life saved the life of another.  And the wisdom and heart of Def Leopard is an inspiration to us all; directing us towards the most valuable things in life, our faith and our families.

A special thanks to Midwife for Opening up shop for us and sharing with Hayzus on their mission to Florida.  By repairing broken roofs you demonstrated how lives can also be restored from the damages of life.

Also, thanks to T-square for sharing how F3 had helped him be strong for his M as she went through the tragedy of a losing a child. Strong work to all.

 

Until we pray together again!  Post!

100 yard dash Pax

October 16, 2017 / / 0 Comments

Tadpole started his first Q at 6:30 till 7:00 and I did the last leg( swimmer)

20 Side straddle hops ic
10 Don Quixote
10 merkins
10 high knees each leg

Mosey to the end of parking lot and do the exercises marked on each 20 yard line. X3
10 burpees
20 LBC
30 Mountian climbers
40 lunges
50 air presses
40 ssh
30 flutter kicks
20 old man sit-ups
10 cdds
Once we finished with round 3 we all lined up for a 100 yard sprint to the end of the parking lot.

Mosey to the theater for some wall work.
10 mike Tyson’s and then to the wall for 10 hip slappers per arm x3
20 dips

Mosey back to tennis court parking lot for a round of marry that burned up the last 12 min. Did the pledge, 22 for the vets, and ended with a word of prayer.  It was a honor to lead you guys and thanks for being there to keep me strong!

2nd Time’s a Charm!

October 14, 2017 / / 1 Comment

I led this workout a few weeks ago when only 4 HIMs were there, so I recycled. Just as much fun the 2nd time around.

Disclaimer

Warm Up: SSH, Merkins, Cromwells, Monkey Humpers, burpees

Pain Lab dismissed. I have no idea what they did. Like last time, they looked dry and relaxed when we emerged from the woods. Draw your own conclusions. Maybe Rudolph is a sham!

THANG!

Mosey around parking lot ending at flag for pledge,

Mosey across street to library to lower lot for:

Blueberry BOMBS!! This is my own adaptation of a Whoopie favorite, blueberry biscuit, and an old standby, BOMBS. One partner runs around the parking lot and halfway around does 5 Burpees. Other partner continues the usual BOMBS exercises: 100 Overhead claps; 150 Merkins; 200 Big Boy Sit Ups; 250 Squats.

Then a short fellowship mosey/bear crawl to the upper parking lot for some Dominoes (too hard to explain; look it up).

Mosey across the street to the woods behind Shiele. On the way over, someone said they wanted to go to the library and read. Of course it’s not open, but I found a solution. We stopped to hold a squat position while holding imaginary books in front of our noses. Then into the woods. Beginning at the bridge, alternating Bear Crawls & lunges to the lake.

Modified Blueberry DORA type exercise around lake: runner circles the lake, performing 1 burpee halfway around. Partner continues exercises: 20 Captain Thor, 50 Dying cockroaches, 75 Merkins, 100 Flutter kicks.

Thanks for a great day guys. Welcome one FNG Blackhawk

Monk

 

FNG day at the Yank

October 14, 2017 / / 0 Comments

Great day at The Fighting Yank with three new FNG’s appearing from the gloom courtesy apparently of our new friend Tiger. YHC expected a low turnout @ 5 because of Tune 200 participation of local F3 pax. But out of the mid October morning gloom emerged a crew YHC had never seen in uptown Belmont for the festivities at the Yank on each Saturday. Turns out to be FNGs which caused us to up our game a little more this morning. Went something like this:

COP:

SSH X20

IWX 20

5 burpees oyo

Peter Parker X 20

5 burpees OYO

Parker Peter X 20

5 burpees oyo

Merkins X 15

Mosey up to the first corner

Tijuana Dreamers, Mike Tysons, Jump squats, three rotations 10X, 15X, 20X.

Mosey to second corner

Merkins, Thruster rows, SSH, Three rotations 10X, 15X, 20X

Mosey to third corner

Dips, Dirkins, WWI situps, three rotations 10X, 15X, 20X, throw in a pair of 10 step ups each leg for good measure.

Down to the field of dreams:

Bear crawl slalom to the end of the field, pax in plank, last guy crawls between everybody else, where by the way we are joined by Canteen! Glad you could make it brother, hate we left you at the start. But always good to have you aboard.

Back to the other end. Slalom back to the other end, agility/mosey drill.

Down to Heartbreak Hill for triple nickel fun! YHC has to admit, at this point in the workout it is gut check time and this one is a personal fav! Never fails to please.

Bottom: 5 squats

Run the hill

Top 5 hand release merkins

Repeat 5X

Still time for Mary

flutter kicks X 15

Rosalita X 15

Protractor X 1 minute

Done!

NMM:

Looked in the gloom today like a few good friends, Tesla, Norwood, and Edison but then the gloom erupted with FNGs! Great to have ALL of you with us and we look forward to seeing you more. Come check out the offerings and drink the Kool Aid brothers! Great to get 10 on a day that the normal pax were at an event on. Let’s keep it going. Great second F afterwards. Let’s roll on that too.

Always an honor to lead these guys and enjoy the AO. One of the best in F3.

Tesla

 

 

ENDURANCE? ?

October 12, 2017 / / 0 Comments

12 men posted this evening for a Mall Cop Training session # always be training. ..

WARM UP –    10 burbees oyo

SSH 10 IC

Plank Jacks 10 IC

MERKINS 10 IC

PLEDGE

THE THANG

Mosey to playground for 3 sets of 7 pull ups and 20 squats

Then short mosey to picnic shed for 3 more sets of inclined merkins, derkins, and stepups,

Next another mosey toward hamburger hill with a stop at the dam for some arm squats 20 IC …then we arive at hamburger  hill for quick set of seven ….down then up …seven squats, down then up six squats, down then up for five squats…..and so on…another stop at the dam for some more arm squats

Back up toward picnic shed for some chalk work did exercises listed until odd man gets around circle in parking lot exercises were …merkins, squats, plankjacks, diamond merkins, mtn climbers, SSH ,CDD, SEAL JACKS, LBC’S, BURPEES,  Had to Omaha on this one time was closing in so back to start .

Returned for 22 MERKINS For the vets

PRAYER REQUESTS

Friend  of Lil sweet on mission trip in Africa,  All those on IR, those unable to posts due to work and otherthings, also all of us as men to stand up for one another no matter who we are ….good word Coach K….

Mole skin

In reference to endurance that we also will keep pushing the rock even if that rock happens to be a load of clothes or a sink full of dishes. ..stand up men and keep pushing

Untill next time …..

Jungle Bridge

October 12, 2017 / / 0 Comments

After an eventful evening of Folsom PAX group texting, HIMs had to find a new Q. Huckleberry had detail and couldn’t ablige. Sparky spoke up and text the word “Murph?” Huckleberry was quick to answer “Smurf?” Then YHC mentioned “Group Q, Aye!” None opposed, so 5 PAX post at Folsom for a good “Group” beatdown. Without being given a chance,  Sparky says, “lets mosey!” Cool, no warmup, goodthing I arrived early to mosey a few laps around the tennis courts. The Mosey consisted of a half mile bout, dodging tractors and waking up campers set up early for Cotton Ginning Days.

Tha Thang

Half Murph, says Sparky. Hell, what happened to “Group Q?” ……..mumble chatter………being the thin skinned, entitled person Sparky is. We take to the play ground for 50, 100, 150. Then mosey the same route, half a mile. All the while, PAX are discussing this “Jungle Bridge” that Roadi mentioned last night during our group discussion. If I’m correct, it had something to do about a threat to kick someone in the ” Jungle Bridge!” Anyway, after laughing til the verge of spewing, we carry on throughout the initial Q demand. Then, Without a chance to speak up, since this was a Group Q, Sparky says, hit the playground for 50, 100, 150 more. YHC took it upon himself to mention, regardless of Sparky being offended, “let’s do some 4 corners and mosey!” Sparky abliged, which is rare considering he could’ve easily been offended by opposing his request. So, mosey to tennis courts, on your sixfor 10 LBCs, mosey to corner 1 for 10LBCs, 20Burpees,mosey to corner 3 for 10LBCs, 20…..Omaha mountain climbers, 30 Squats. Mosey to corner 4 for 10 LBCS, 20 mountain climbers, 30 squats, 40 SSH. All you got back to start.  Again, more about Jungle Bridge. If you are wondering what Jungle Bridge Means……I suggest show to know when Roadie posts……AYE!

Pledge

Announcements; 3rd F at New Covenant Friday night, XMas town 5K

After a ton of laughs about the jungle bridge, Roadie also filled us in with a funny story of his 2.0 telling his teacher that “my mom and I are White, my dad is brown……” man the stuff our 2.0s say! I’ll tell you that this F3 thing has been one of the best things YHC has ever been a part of. Like Whoopie said, the fitness is a draw, the fellowship, accountability, building manly leaders,and faith based environment is the purpose! As always, keep pushing tha rock!

« Older posts Newer posts »

Past Workouts

August 2025
M T W T F S S
 123
45678910
11121314151617
18192021222324
25262728293031

© 2025 F3 Gastonia

Theme by Anders Noren — Up ↑