F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 791 of 904)

We found some stairs

October 12, 2017 / / 0 Comments

9 of  Gastonia’s finest men showed for Gastone at Goat Island or they just came to get a workout and it had nothing to do with me.

The Thang:

30 SSH

25 Imperial Walker

Mosey up the street to wall in front of a church.

15 Dips 3 count.

Mosey behind the community center to the stairs in front of the baseball field.

First we did Bunny hops up the big stone steps to the top and then did 5 Burpee’s. Rinse and repeat 3x

Next, Long steps up the middle. Really long set of steps and very vertical. We did 11’s, 10 Merkins at the top and 1 Squat at the bottom. We finished when we switched the number. Steps were brutal.

Mosey back to Dock beside the bridge to the island. Tried to do a workout on these but we might have broken the dock.

So we went to the bridge and did a Bear Crawl from the bottom to the middle of the bridge. Not easy.

We lunged back to the side we started from.

Mosey to the Bootcamp hill. In Gastone form we ran up the hill backwards.

Did some but kick, Merkins, High Knee’s, Merkins and then,

6 Minutes of Mary.

20 Flutters

20 Box Cutters

40 LBC’s on your own.

Rinse and repeat

Done.

The Moleskin:

Must have been a good workout at least for me. My legs were shaking on the way home and my arms were not much better. The other reason is we were low on Mumble Chatter mainly because Mayor must have slept in.

Great group of guys.

The honor was mine, thanks for allowing me to Q.

Gastone Out!

 

Not an innie anymore!

October 11, 2017 / / 0 Comments

13 of the best and brightest showed for Gastone’s Q on a muggy hot fall morning.

The Thang:

Pledge

25 SSH

25 Imperial Walker

Mosey to the loop around the baseball field.

Catch me if you can. One partner does 5 Burpee’s while the other runs. Then catch your partner and he does 5 while you run. Complete circle.

Plank with arm raised until 6 has arrived and then some.

Mosey to Soccer field.

Tunnel of love, Everyone in a straight line in the CCD position. 1st man army crawls to the other side but through the tunnel, then the next. Rinse and repeat. (Whoopee thought he was at a concert)

Everyone in a plank after that for first man jumps over everyone’s legs all the way down.

Mosey out the back of the park to Riverwood road intersection.

Plank for 6

Mosey to Family Medicine for 40 yard Lunges.

Jump over the back wall and make it to loading dock area at Pizza place.

(Short story from Whoopee at this point)

7’s, 1 Burpee run to dock and jump up. Then do 6 Sumo Squat Jumps. Bear crawl down long ramp. Repeat until the Burpee’s are 6 and the Sumo’s are 1.

Mosey down the front of the building to the wall.

Balls to the wall for 1 minute. (Stressing that this is not hip slappers and that it is called balls to the wall for a reason)

Wall sits will everyone getting down even or below the knee. A Whoopee painful 30 count. He got me and he sucks for that.

Mosey to the wall in front of the bank.

15 Dips, 10 Dips, 10 Dips, on my count.

End

The Moleskin:

Day 3 of Gastone’s 5 Q’s in a row. I feel it and I do believe it is harder than you would think it is. Even with mixing up muscle groups a little the Q power adds to the strain on the body.

Everyone did a great job and worked hard today. As always thanks for the opportunity to Q these workouts it is always a privilege.

Gastone Out!

 

Midoriyama 5k

October 10, 2017 / / 0 Comments

So a few weeks ago I put out a Tweet asking for brothers to represent Gashouse in the Hope Builders 5k SpeedForNeed race which benefits Levine Children’s Hospital ….and a few weeks later ….Crickets….so The Midoriyama 5k is born….

 

Warm-up:

None! It’s warm enough

Mosey Mile 1

Circle up wait on the six….Shout out to Pizza Man and Tyson for grabbing the 6 after each mile

The rest uof us

40Flutter Kicks IC

Mosey Mile 2

Circle up

25 V-up Roll ups

Mile 3

Circle up head to the Bleachers….

15 Dips IC

10 Merkins IC

5 Burpees OYO

Head to the Turd Shack……1 min Wall sit …..Time

Great work by all the Pax……

COT

Announcements

Advisory Board Meeting Sunday Oct 15 at Growlers Pub, Third F event this Friday at 7PM till 8:30ish….New Covenant Church  631 Efrid St Gastonia Hushpuppy, Sparky and Freight speaking BE THERE (3rd F is the Dynamite!!!)

Prayers

 

 

 

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

It was an honor to lead today men!

Tool Time

The Storm found 3 levels of hills

October 10, 2017 / / 0 Comments

8 men arrived at The Storm on a Tuesday morning for a Gastone Q. It was humid and warm for a Tuesday morning in October.

The Thang:

SSH 26

Merkins 10

Pledge

Mosey to the corner of Lakewood and the bottom entrance to the High School.

Lunges up the grass hill

Lunges up the grass hill, 20 Sumo Squats with a jump

Lunges up the grass hill, 20 Sumo Squats with a jump, 20 Squats

Lunges up the grass hill, 20 Sumo Squats with a jump, 20 Squats, 30 Calf Raises

Lunges up the grass hill, 20 Sumo Squats with a jump, 20 Squats, 30 Calf Raises

Mosey through the grass to the next hill. 10 backwards up the hill and back down.

Mosey through the grass to the next hill

11’s, 10 Merkins at the top, 1 LBC at the bottom. Go until you have reversed the numbers.

Mosey to the round traffic circle

Bear Crawl around the circle. (Short Sale was way behind but made me aware that he took the wider part of the circle and I took the inside, anger management)

Flutter to 50 on my count.

20 LBC’s

Elbow Plank 1 Minute

Mosey down the windy path that goes alongside the entrance to High School. It is a particular curvy path. Reference to Elf as we went past candy cane land and passed a Narwhal.

Made it to the first right turn.
Place Mayor in front and line for Indian Run at slow pace to the finish.

Still time left so we did some 6 Minutes of Mary.

Elbow Plank 45 seconds

Flutter Kick

LBC’s

Elbow Plank 30 Seconds ( Brief Mumble Chatter from Mayor and he was quickly quiet again)

Flutter to end.

The Moleskin:

Great group of guys and I need to add more of the Tuesdays to my workout. Dolph showed up today and made my Q look easy. I like the effort from everyone and I am totally appreciative of the opportunity to take the reins at The Storm.

This is my second Q of the week and one of my goals is to inspire some other crazy nut to try this incredibly stupid feet by also attaining the 5 in a row Q of a Bootcamp. Also, everyone should be jumping on the opportunity to Q like it is a football and you are not Cam Newton. It is an honor to Q and I will want the Q’s as long as I can walk. The next point I want to make is for everyone to put some more guys in a headlock and drag them into our world. The stronger in shape fitness dudes in town need to know that we bring it. The guys trying to make it happen need to know that they just do what they can and they will want to climb the ladder. All while become better people, making your body and mind better.

Slim Shady, you are going to kill that presentation.

Hushpuppy, Coffee prayer thing on Friday night. Look on Twitter for details.

Christmastown 5K Need for speed, sign up or show up anyways. Support the pax. Bring your family to cheer, Aye!

Everyone have a great day and I will see you tomorrow at Snowballs!

Gastone Out!

 

 

 

Crap I forgot my watch!!!

October 10, 2017 / / 0 Comments

4, then 5 HIMs met in the gloom at Folsom this AM. YHC asked for the Q, which motivates me to breach the fartsack. It felt like it was summer again heading out of the house at 5 AM. That quickly got me motivated to hit the AO early for some EC and get some breathing practice in prior to the thang.  Forgetting my infamous Gamin super watch, I return home to grab it. That put me out of EC, but I believe the Watch was way more important. You never know if other PAX will have a time piece, plus, YHC wants to verify that we reach at least 5 miles during my Q. Ok, 5:30 hits as we are starting with 4 HIMs.

warmarama

SSH, Imperial walkers, Don Quixote all X10 IC

pledge! Yes, a shovel flag posted this AM, thanks to YHC and his personally crafted piece. Aye! No pun intended Huck.

thang

mosey to the entrance parking lot line up on the curb, quick side steps across to the opposite curb for 10 merkins, side step back for 10 more. Lunge across for 5 burpees and return for 5 more. Partner up for some Mary. P1 runs a lap of the lot while P2 hits LBCs(amrap). Switch. Round 2, P1 runs a lap while P2 V-ups(amrap), switch. Hey there’s Sparky. I was honestly about to take it personal since he has yet to post for my Q in months.  Sparky finally mosied up just on time to mosey again. Around the lot and back down to the tennis courts. Line up, on your six for X-sit-ups X 20 OYO, then Bigboy sit-ups x 20 OYO. Looking for a good gut burn. Now time for suicides, or burpeecides. Run width of first court and back for 6 burpees, second court and back for 5, third and back for 4, you get the idea til we run the full distance and back for a single burpee. By YHCs watch, we are at 4.6 miles. So let’s hit 5 with a lap around the tennis courts. Mosey down to start for 22 Merkins for the Vets!

Announcements ChristmasTown 5k, Third F and coffee This Friday at Hushpuppys church

prayer

QIC did the honors

great work men. Honor to Q as always. I realized after who knows how long, maybe a year, that I didn’t know how to work this complicated watch. Thanks to Huckleberry, now I know, I just honestly forget to start the run mode! Hey, sometimes it just feels good looking down to see 3-5 miles when you only really log 2. To me, it felt like 5. Aye!

Bear Crawl Inch Worm

October 9, 2017 / / 0 Comments

A gloom ridden morning, a little damp, and also Monday. We had 10 show for Gastone’s first day of 5 in a row. It’s good that I started out easy so the rest of the days will not hurt so bad.

The Thang:

Pledge

SSH 21

Plank Jack 21

CCD 10

Mosey out to the lower soccer field.

Bear Crawl Inch Worm, Pax Planked in a straight line like an Indian Run. Back guy Bear Crawl to the front and then the next guy all while everyone else planks. We did at least 4 sets off the soccer field and up the next hill making it to the next soccer field. (Crowd favorite I could tell. Turtleman did note that the grass was wet) (Also, people punched me as they went past me to the front)

Little hill between both soccer fields we went down and up backwards 10 times.

Mosey out the back of the park to the neighborhood to Plantation Trail. We then made it to the corner on Riverwood.

We planked with right arm right leg up and then switched while pax gathered.

Mosey to the bottom of Village Ridge. (Gastone’s Hill)

Every mailbox on the right we stopped and did 10 Squats, then 10 Merkins at the next. We alternated to the top. (Defib wins on this one)

Mosey back to the bottom.

Next up we did Bernie Sanders to the top. That is a Lexicon and the thought behind it was (Feel the Burn) We did.

Mosey back down

Head fake but then start to head back for time. (T-Square would have been all over me if we did not finish on time)

We stopped at 3 light poles for 20 CCD’s at each.

We ended with going back to the six. Forming a line and Indian Run back to the finish for 10 seconds to spare.

The Moleskin:

Strong group this morning with lots of hard effort. The 6 was never far behind.

Linus showed up, to get back in the grove. (Good to see you Linus)

Clavin has been out for several weeks now and has proven to be in good shape and only getting stronger. He delivers.

For me this is day 1 of 5 and even if you don’t realize I believe this will be a tough challenge.

Prayers for all those in need and we all need.

Gastone Out!

 

 

Something Old But New

October 9, 2017 / / 0 Comments

It was a beautiful fall Friday morning for a beat down.  YHC was still feeling a bit sore from Whoopie’s Wednesday hellevens or whatever they were called.  So I had a few options in mind.  YHC noticed Stone Cold showed without his weight vest, so I figured a few others may still be recovering.

It’s been a while since YHC has Q’d at the downtown AO.  The PAX was 16 strong so I called an audible real time and decided to revisit the old to sludge through the gloom.  From memory, we started with standard disclosures and the PLEDGE.

Warm up: SSH x 40 IC, LBC x 20 IC, 10 merkins IC, 10 burpees OC

The THANG:  mosey to the memorial bridge, bear cross over, mosey down to court house for dips x 15 IC, incline merkins x 15 IC, crab kicks x 15IC.  Sort of like a leg lift.  Rinse and repeat.   Heard some mumble chatter about the crab kicks being like the Rockets.   A big fail, want try those again.

Mosey to end of parking lot, 10 burpees and then mosey across the street behind the police station.  Up first,  20 own your on WWI sit ups, run up stairs, do 10 merkins and back down the stairs, rinse and repeat x 5.  At some point, heard the 550 am inbound train, paused and completed the mandatory 5 burpees.  Did that a few times.  Assumed the plank position while the six caught up.

Immediately meandered to the hill with the ramp.  All the pax jumped on the rails, while one bear crawled up the hill, while everyone else was moving down the rail requiring constant motion and completed two passes.  If there is  name for this exercise, please let YHC know.  It burns the shoulders real quick.

Quick mosey across the street for some partner Dora.  At this point, oxygen was depleted and think it was 100 squats, 200 merkins and 300 LBC’s while one partner ran to bottom of hill and back.  YHC noticed that time was running short and Omaha’d to 200 merkins and then 200 LBC’s.  Plank position till all completed and then mosey back towards pavilion.  Back at the bridge where we started, bear crawls back over and the a jail break to the pavilion.  Wanting to ensure that everyone got their money’s worth, asked Gastone to lead us in flutter kicks, which may of gotten to a 40 count.

Announcements and Prayer Requests.

Moleskin

Great effort by the Pax.  To see guys continuing to push and dig deep inspires me.  It’s amazing what your body can do when determined and motivated.  Mind over matter prevails every time.  It’s a privilege to Q and I always learn something new.  A wienke is great for keeping you organized during a Q  with the added benefit of being on target when posting about it.  Amazing how limited my recall is from working out before the rosters are up.  Keep up the great work men.

Till next time

Turtle Man

 

Return of the Mac (n’ cheese)

October 7, 2017 / / 0 Comments

It was a beautiful morning for a beatdown, at least as far as YHC could tell in the gloom. Eight strong men showed for the event and YHC hoped not to splash merlot due to his lack of posting of late. This is what I remember.

Pledge of Allegiance

Warm-Up:

Goof Balls (what else?!?) x15IC, Don Quixote x10IC, Imperial Walkers x15IC

Mosey around the corner, up to the picnic shelter, back down to the amphitheater for a second attempt at the Bearway to Heaven. While Led Zeppelin’s classic song Stairway to Heaven plays, the PAX would bearcrawl up to the level step of the amphitheater, do 1 burpee. Crawlbear back to the start. Bearcrawl up to the second step, 2 burpees, crawlbear back. Rinse and repeat all until 7 burpees was reached. We finished before the song was over. AYE

Mosey up to the picnic shelter for the main event: The Deck of Death!!!

Clubs – Peter Parkers

Diamonds – Dips

Spades – Merkins

Hearts – LBC’s

The number of the card pulled corresponded to the number of reps. Aces meant a lap around the track. Joker were a wild card for the drawer to pick their own exercise. YHC knew that the deck wasn’t all square beforehand, I think it got messed up when Dolph and Tiny Tank got their mitts on it at Goat Island earlier in the year. There was an extra Ace and extra King of Hearts! AYE

Mosey back to the amphitheater for Mary. We did LBC’s, Flutterkicks, 6″, Dying Cockroaches and many more I can’t remember. AYE

Announcements & Prayer requests.

Moleskin- It’s been over a month since I’d Q’ed and until Thursday’s Goat Island VQ by Dr. Suess, hadn’t been at a weekday workout in a month either. It was time for me to start getting back in the groove and being with you men reminded me why I love F3. You guys are awesome!!!

Until next time, Sargento is ooooouuuutttt!!!

300

October 7, 2017 / / 0 Comments

8 men showed for another shield lock. I dug into the old files and found a previous workout I really liked and thought I would bring it back. The last time we did the 300 workout was in December 2015 and I believe Roscoe carried a shield and sword thru the whole workout. No shield or sword today….maybe next time. I started with a quick description then read part of the speech from Testacles (TEST-a-klees) from the sequel movie for 300. That was not his real name, Billy Madison-I know you will correct me at some point, being the movie hound that you are. The speech was basically that if you need a reason to push a little harder, look around you. Your shield lock is the motivation for improving. Enuff said, start the WU:

SSH X 10 IC then 50 single count squats in honor of Sparky’s son Madden who has his VQ today in Folsom. You have probably seen him on elementary school calendar’s floating around. He is the guy with his shirt off and a boyish snarl that makes the boys tremble and the girls go weak in the knees. Hey Madden, if you are reading this, stay away from Audubon Drive. I have 3 girls and need to keep them focused on something other than your guns.

Pledge then 2 for PainLab led by Mayor and 6 pax to mosey to the track at Grier Middle School. Here goes the 300 Workout: 6 exercises, 10 reps each with a lap around the track followed by 6 hip slappers.  6 exercises X 10 reps X 5 laps = 300. I threw in the total of 30 Hip Slappers just to make everyone smile a little. Exercises were squats, merkins, flutterkicks, gorilla humpers, scorpion dry docks, and lunges. The hip slappers were a crowd favorite I think. There was some mumble chatter but nothing too overwhelming. I believe this is when a train came by so we saluted with some burpees-see below.

We then meandered to the little courtyard area with steps and continued with the 300 theme. Partner up, P1 runs up the (approx 15) steps then down the 15 steps (total 30 for you fellers who ran out of toes counting) while P2 does flutter kicks. I got a few funny looks from the Pax when I said we were going to do 10 rounds each…..30 steps X 10 rounds = 300. We got through it and the mumblewhining got more prevalent from an unnamed pax called Stroganoff. That part always makes me happy.

The last part of the 300 workout today consisted of Merkins and Squats. Sets of 30 Merkins followed by 30 Squats for total of 5 sets each (ran out of gas but I will claim it was because time was running short). 30 Merkins X 5 sets + 30 Squats X 5 sets = 300 total reps. We did a few of these sets on our mosey back to home base and arrived in time to close things down with the PainLab.

Announcements: Speed for Need, 3rd F event on Friday, 10/13/17 (next week) at New Covenant Church at 7pm for about an hour or 2-check with HushPuppy, Freight, or Sparky for questions. Roscoe is organizing an F3Dads event with 2.0 and a Kings Mtn/Crowders Mtn Ruck/hike/sprint for 2 Sundays in November (12 and 19)-look for a pre blast soon.

Quick word at end about why we post-it is NOT for the exercise. You can get the exercise any time at all and impress your M (in your mind) by working out. You post for the guy next to you. He needs you and you need him-if not now, sometime real soon. Get out of bed and post or make that trip to Midoriyama you have been wanting to for so long. Someone is counting on you being there.   I just read about Bulldog planning to drive an hour to post in Atlanta. You really gonna complain about the 10 minute drive to a GasHouse AO because you are tired? Really????!!!!!!

enjoyed it this morning guys-see you in the gloom-Whoopee

 

Maddens 11 for elevens!

October 7, 2017 / / 0 Comments

0530 madden roles out of bed and he is ready to go! Excited about getting a chance to lead a group of f3 men! We pull into the park, he says dad you think anybody will be here? And the cars start coming in! As the pax are walking up I hear madden say ” I hope y’all are ready for a beat down”! 630 finally comes… time to get started! 15 ssh ic, 15 Don Qs ic, 15 hillbillys ic, 15 squats oyo, mosey to the tennis courts for some 11s ( full length of the courts) starting with merkins on one end and plank jacks on the other, we covered a mile in the first set of 11s! Madden saw he needed to modify the next set of 11s and cut out some of this running next set is burpees and jump squats and instead of running all the courts we only ran one! After this, madden turned it over to tooltime! Mosey around the tennis court… 50 flutter kicks ic… mosey to the flag… madden lead the pledge… then on your side for 25 oblique v ups, right then left… mosey to fork in the road…. 25 pretzel crunches right, and left side… mosey back to the starting point where tooltime turned it back over to madden! He lead us in some Mary to finish it out!

Announcements- 3rd f event next Friday, 2.0 event in November, hike / ruck in November

prayer request- a young lady named Ray I think who was a candidate for speed for need, but her health is not strong enough! Our country ! Madden took us out!

And I just want to say thanks to all of you for being a good example for Madden and Aflac ! Yall are good men, and i am thankful for you!

 

 

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