Tag: Downtown (Page 8 of 21)

YHC was running a little low on energy after quite a few Q’s this week, but the strong showing at Downtown this morning was just the motivation needed to push through another workout. 19 PAX at the start (Stinky Bird got a few extra minutes of sleep) ready to work when time hits. Disclaimer, pledge, 5 Burpee’s and we’re off.

Mosey over to the parking lot behind the DSS building for a Triple Nickel. 5 HR Merkins at the bottom then up the stairs for 5 Big Boys at the top and back down the stairs x5.

Partner up in the bottom lot for some Dora. Partner not performing exercise runs up the stairs, across the lot and back down.

100 – CDD’s

200 – Squats

300 – Flutter kicks

PAX split into groups on the two sets of stairs and perform 10 calf raises on every other step and meet at the top.

Time for a four corner escalator.

Corner 1 – 10 Burpee’s

Corner 2 – 10 Burpee’s, 20 Merkins

Corner 3 – 10 Burpee’s, 20 Merkins, 30 LBC’s

Corner 4 – 10 Burpee’s, 20 Merkins, 30 LBC’s, 40 Mtn. Climbers

Still some time left so lets reverse the course and just do the called exercise at each corner.

Back to the flag for a few minutes of Mary to close it out.

NMM / COT

Philippians 4:6-7 – “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and minds in Christ Jesus.”

This verse gives us the hope we need to relieve our anxieties. It teaches us how to pray during these times; reject worry, do not be anxious about anything, ask God for what we need, thank him for what he’s done for us and then rest with the peace of knowing that God will work things out.

Announcements

Annihilation workout at the Yank tomorrow – Pizza Man with the Q

Mt. Mitchell hike on Sept. 27th

F3 10 Year Anniversary in January – Breaker Breaker with the road trip Q

Be on the lookout for 2nd F opportunities in the near future (may involve guns)

Prayer Request

Huck

SA 2.1

Tesla loss of cousin

Kotters

Purple Haze interview

Covid impacts

Stinky Bird’s Dad

Officers and first responders

Double Stuff travels

Others that I failed to list

YHC took us out.

As always, it was a pleasure to lead.

I’m Broke

Warm Up: SSH, Goof Balls, Mtn CLimbers,
Moesy to the wall next to 321 for some Monkey Humpers, all these years and not a single car honks when they go by.

11’s at the post office, shoulder taps and CDD’s
Once that was finished we moved to the middle of main street.
10s and 20s with a partner. Partner 1 moseyed to redlight A while partner 2 moseyed to redlight B. Once there each person does 10 merkins. Then return to the beginning and do 20 squats together. each time you get to the red light the number of merkins goes down. YHC did not judge said distance so we ended up covering a lot of area on the streets of Gastonia.

Recently a lot of events have taken place in the streets all over the USA. I wanted to do something in the streets this morning that showed others what Men of good Character look like. Notice I did not say showing others what good Merkin Form looks like!

Pray for each other remember those that are sick.

PT test is coming up soon, get on f3gastonia to learn more.

The Bed Pan is Full!

15 posted downtown for a special guest Q. This was a little misleading since I was the Q. SA and I had both requested the Q and it was given to him. I’m not usually available during the morning so I convinced Easy Rider to get SA to take next Friday. He sold it on the guest Q thing.

Anyway today we did Broke’s WOD. A hero WOD I created because I look up to Broke and he has a impact on me daily.

Warmup:

Don Q’s

SSH

Let’s roll down to the church parking lot

Broke’s WOD:

I thought of some different words or phrases that also mean broke then used those to find exercises. 49 reps of each exercise was completed for his age and after each we did the Wojo to the end of the parking lot and back. The Wojo is a side shuffle like basketball practice(since Broke was a baller back in the day) after every 5 steps bend down and slap the ground.

Bankrupt=Burpees(his least favorite)

Wojo

As poor as a church mouse=American Hammer(his favorite)

Wojo

Destitute=Deconstructed burpee

Wojo

Impoverished=Iron Mike(jump lunge)

Wojo

Poor=Pretzel crunch

Wojo

Penniless=Peter Parker

Wojo

Down and out=Dirty Hookup

Wojo

Mosey back to the flag and do a round of iron hulk up to 9 and that’s time.

Some reasons Broke is my hero. Broke is a Godly man with strong faith. A good father whose dedication is represented by the good daughters he has raised. He is a dedicated and hard worker who is always willing to help someone out. He’s always respectful.

COT:

The usual

Moleskin:

The musings of a moron while he mows grass-F3 is like most things in that you get out of it what you put into it. If you want a workout group then that is what you’ll get. If you want leadership training or opportunity then that is what you’ll get. To be clear F3 is about men being leaders in their community. If you just want an exercise group we will still welcome you and the opportunity to persuade you otherwise. My expectation of F3 is to be linked with men that want to make a difference. While I look to F3 Nations leadership for ideas, I really don’t care if they in their positions even exist! I wholeheartedly believe the difference each of us can and will make is right where we are. So I challenge you to narrow your focus onto something you can truly impact, outside of F3, and do it! Again the point is not to make good F3 leaders. The point is to make leaders outside of F3. If each one of us does that then the wheel of progress will start rolling. Now go have an impactful day!

Haha you thought YHC would tell you what the Annihilation will look like? Show to know. Those who did today will tell you they were lucky to get a peek!

See you tomorrow!

GD

This month is a struggle; today is a struggle…I was 2nd guessing myself at 4:30am. “I probably shouldn’t Q this morning. I should text E-Z Rider & tell him I can’t do it.” But, I showed up & did it. Pax were slowly trinkling in like cows coming to the milk house, while I was using my artist abilities to draw chalk dots in the Pavilion.
-Disclaimer, Pledge & WU (Goof Balls -12IC & Dying Cockroach-13-IC)

started out with the Dot Drill for foot speed. If you want info on this, ask Rudolph’s calves. 4 exercises @ 30secs with 10sec rest. Finished with bear crawls around the P.
short mosey to parking lot-ab suicides-NUR to cone / exercise (1st cone 10 Big boys, 2nd cone 20 Freddy Mercs, 3rd cone 30 Flutters, 4th cone 40 LBC) / NUR to start.

circle up, social distance Partner Up. O.P.P.’s. P1 People’s Chair doing OH Claps while P2 does 10 Plank Jacks. Switch for 3 sets. Sargento started spitting some tunes, only proving how Caucasian he is. Naughty by Nature would not approve.
mosey to wall for Pure Burns. Look it up for details. It’s a squat thang. Knees were popping all along the wall. May need to re-name Geriatric Knee Bends.
we went back to dots, then more Ab suicides & finish with one more round of O.P.P. During which I heard someone say Sally.
so we mosey back to flag for extended version of Sally then finished with ‘Merican Roxanne.
just a few minutes left. Mary was in order. Gastone took us out with Flutters so Whoopee couldn’t get in on the fun. I’m sure he probably would’ve just called “Go Jump In A Puddle” anyway.
COT – Huckleberry, HIPPA (someone chimed in saying the hernia was only a cover up for his re-assignment surgery. Others confirmed the rumor & was later on CNN’s bottom line, so it must be true.) I closed us in prayer.
so, as I told this story throughout the morn, today, 4 years ago was Father’s Day. God blessed us with seeing my stepdaughter Lauren in Boone. There’s no reason it should’ve happen, cause circumstances just wouldn’t have played out for it to, but God did it. This would be the last day we would see her alive. The next time, she would be in a body bag. I told attendees to take the time today to take a few selfies with their 2.0’s &/or loved ones, because they can be gone in the blink of eye.

THANKS for everything GasHouse Region!!!

T-Square over & out

9 of the best athlete’s in Gastonia showed up for a Downtown burner.

The Thang:

20 Imperial Walker

21 SSH (Just forgot to end on 20)

Mosey to the bridge.

Backward Lunges across.

Using the wall at the other side of bridge.

25 Dips, 10 Derkins, 10 Incline Merkins. 20, 10, and 10. then 15, 10, and 10.

Mosey past the double set of stairs to the long railing.

Everyone up on the top rails, feet on one side hands on the other. Bottom of the hill guy bear crawls to the top. Rinse and repeat 1 more time.

Mosey back to steps. Everyone get a spot.

Legs together 25 Calf Raises, Legs Apart 25 Calf Raises, 15 Jumping Calf Raises, Toes in Heels out Calf raises 25, Heels in Toe’s out 25, end with 25 regular.

Bottom of the steps.

First step 1 Monkey Humper, 2nd 2 and so on. Once you made it too 20 meet at the top.

Then down the steps. 1st step 1 Squat, 2nd step 2. Once 20 then meet the group for some Mary.

While we waited on the finishers we did (Flutter, LBC’s, and a few more.)

Spiderman on the way back to us and we all did Hip Thrusts in a Crab position as he walked to catch up with us. (He might not recover)

Mosey back to bridge.

Lunge walk across.

Mosey to the wall close to bridge.

Wall Sits for 30 seconds with but below knee’s.

Hands in the air still in the position. We marched for 30 seconds.

Recover.

3 Sets of Shoulder taps to 10.

Mosey almost back to start but stopped at round area.

We did Derkins in a circle. So they are called Circle Derkins. Just 10.

The end.

The Moleskin:

Easy Rider thought he might have to do something so he made me Q by calling me the night before. He really had to twist my arm. Seriously though, I just jump on the ball when it is on the ground. I believe I am finally getting right in my mind the last couple of months after a pretty tough 2019. Couple a week ago I finally made it to a beach and put my father’s ashes in the ocean which was his wish. I had know idea how much that must have been affecting me because it felt good to have that burden off me. Basically, before all this stuff happened in my life I thought I was tough.

Well now it’s been 2020 for a while and I still think it is better than last year.

Prayer’s for all that were mentioned.

Gastone Out@#@!

Disclaimer

Pledge

Mountain Mam Poopers x 20 IC

Seal Jacks x 21 IC

Mountain Climbers x 22 IC

Mosey to a parking lot and partner up for Lazy Dora

100 Merkins (Pax 1 x 10 while Pax 2 planks – flip flop)

200 LBC’s (Pax 1 x 20 while Pax 2 holds leg lift 6″ – flip flop)

300 Squats (Pax 1 x 300 while Pax 2 holds Al Gore – flip flop)

Mosey to the Old City Hall Blg for Calf Raises x 100,000 (Right Whoopee?)

Mosey across 74 for 11’s – Decline Peter Parker Peter and Monkey Humpers

Head back to the start for 2 sets of Route 66.  Set 1 Merkins, Set 2 Flutter Kicks.

Pay it forward set of 5 Burpees

Bear crawl around the pavilion

Time

During The Goat yesterday, it came up YHC had Q at Downtown this morning.  Tesla mentioned he would try to make it, so YHC tried to make sure there was some Buttermilk to be had.  If you don’t know what that is/means, seek out Tesla, he will introduce you to it.

0530 hits and 6 have gathered with YHC.

(Forgot the Pledge) DOH!

Appetizer:

20 Arm Circles, 10 each direction
20 SSH IC
10 IW IC

Main Course:

Mosey to the Post Office.  Now we didn’t go the direct route.  We took MLK to Long Ave to York St to Main Ave.  Now that we are here, lets do

11’s:

Big Boys at the top.
Mike Tysons at the bottom.

This did not set well with Tesla, but YHC not only promised more fun to come, but his money back if not satisfied.

We meandered during an EZ Rider 10 count, and then moseyed to McQuitter wall.

20 Dips
20 Step-ups (10 Each Leg)

Repeat.

The off to the parking garage to the run the stairs up, across and down –  twice. (Be sure to hit every stair).

Then out and across South St, to the parking lot behind the Gaston County offices.

Here 6’s between the islands were called with HRMs and Dying Cockroaches.  The initial call was bear crawl between, but this was modified after round 2, to Bear Crawl one direction and Lunge the other.

A quick mosey back to the pavilion for a round of EZ Rider Flutters, and Spiderman Freddie Mercuries.

YHC called 5 Burpees followed by 5 Burpees to round out the time.

Prayer Requests:

• Gastone’s Goddaughter recovery from surgery
• Sister Act’s middle daughter
• EZ Rider’s Son
• Clavin’s M
• Spiderman Friend
• Whoopee’s 2.0
• Leppard’s Son
• Gold Digger’s Family
• All running GasHouse’s Ville-to-Ville

Dirt took us out with a prayer.

I pray for all running the Ville-to-Ville.   Be safe out there and have fun.  If you are not running tomorrow, visit an AO.

I have Folsom, Wet Nutz at The Yank, Linus with GasHouse and Rudolph at PainLab,

Come get some, somewhere!

BTW, Tesla never did ask for his money back.

Watts Up Powering Down.

Even though a warning for today’s workout was posted, 7 HIM showed for the fresh Friday beatdown.  A quick disclaimer and then the warmup.

Don Quixotes

Moroccan Night Clubs

Press Press Fling (Roscoe didn’t post even though he was directly called to do so)

Mosey to the west to where Pita Wheel is going in. Start Route 66, merkin style. Ascending reps at each telephone pole up to 10 reps. Seuss and Slaw were pushing the rock on this one.

Mosey west again until we arrived at the brand new First ARP Church parking lot.

The Thang: Doracides 1-2-3-4

Partner up without touching. Partner one runs suicides while partner two does the following:

• 100 CDDs
• 200 Squats
• 300 LBCs
• 400 Air Presses

Good sweat was laid down on this one. Mosey all the way around the block back to the front steps of the church for Deep Sea Divers. We got in a couple levels of this before YHC called Omaha due to continued rib issues. If you can’t Q it, don’t do it, right?

Back to the parking lot for a round of Bear Crawl Ring of Fire, Tesla would be so proud. Plank position while one PAX bear crawls around the circle. When he passes each PAX that guy does 5 merkins. Everyone takes turns going around the circle until we finished…bearly!

Mosey east on 2nd Ave. until we got to South St. Nur up the hill to McQuitters wall for a session of steps up. Nice. Mosey back to the pavilion and plank until time is up.

Pledge of Allegiance

Thanks for the opportunity to lead today men. AYE!

Announcements: Ville to Ville relay Saturday the 30th

Prayer requests: Clavin’s M, Whoopee’s 2.0, Sister Act’s 2.0, Def Leppard’s son

Disclaimer

Warm up

SSH x 20

5 burpees

Merkins x 10

5 burpees

LBC x 20

5 burpees

Split into 2 groups of 7

Run parallel  down South Street (Group 1 left sidewalk / Group 2 Right sidewalk)stopping 5 different times for 10 merkins or 5 burpees

Left on 2nd Ave. Gastone called 4 stops with Monkey Humpers x50, Squats x 50, Lunge walk pole to pole, & backward lunge walk pole to pole

Left on Marietta Street – stop at every pole (large and small / left or right side) and do 15 LBCs / Nurr between poles up to the light.

Head over to the bottom deck of the parking deck for some 11’s – Group 1 left stairway and Group 2 right stairway – Merkins at the top and Burpees at the bottom -modified to 6 ‘s

Short 10 count at the top of deck before running suicide drills on each floor (wall to wall) until we reached the bottom.

Short 10 count before (no rest in between and in cadence)20 flutter kicks, 20 Micheal Pheleps, 20 LBC, & 12 baby makers ( Tried to get to 20 but the laughter was just to much)

Mosey back to the start with 1 minute left so 1 minute of SSH

Announcements:  Ville to Ville , 911 Mem Climb

Prayer request:  SA’s daughter, People out of work, depression, and family members of PAX.

Sorry guys i just realized we didn’t do the Pledge so please do (I just completed my)

Thank you everyone that came out this morning and for pushing me, great to see each of you again in the GLOOM!

Seen this Wednesday on Facebook and wanted to share

Today’s verse: “Be still, and know that I am God.”

Today’s message: Declare today that you won’t stress over things that are out of your control.  People will be people, Jobs will be jobs, but one thing is for sure…God will be God!  Let him handle it!

EZ Rider out!!