Tag: F3 Gastonia (Page 13 of 22)

Yes, just three PAX came out to PrisonBreak for  some running. YHC was on his own. Gumby and RoundUp were on a mission. Not that I wasn’t on a mission, but mine was at a slower pace. Work was done.

Pledge

COT; each other, kids and teachers in school.

YHC took us out in prayer

5 PAX made it out to Folsom this morning to get in some work.  It was a perfect morning with the stars a shining and the projector set up for some ab work and laughter.

Warm up

• Moroccan nightclubs
• Don Qs
• Cherry pickers

The Thang

• Set 1 – Scott Sterling – Volleyball
  • Alternating 10 dips and 10 squats
  • Mosey to end of lot and back
• Set 2 – SNL Dysfunctional Family- “I drive a Dodge Stratus!!”
  • Alternating 10 Imperial Walkers and 10 Lunges
  • Nur up the hill mosey around and back
• Set 3 – Key and Peele – East West College Game
  • Alternating 10 LBC’s and 10 American Hammers
  • Mosey to the end of the lot and back
• Set 4 – SNL Matt Foley – Van Down by the River
  • Alternating 10 dips and 10 squats
  • Mosey to end of lot and back
• Set 5 – Key and Peele – Substitute Teacher
  • Alternating 10 Imperial Walkers and 10 Lunges
  • Nur back up the hill mosey around and back
• Set 6 – Scott Sterling – Soccer
  • Alternating 10 LBC’s and 10 American Hammers
  • Mosey back to start

COT

Prayer Request

• Bedpan
• Rockabilly’s mother

I hope everyone enjoyed it as much as I did. Always an honor to lead.

Big Pappy

YHC was given another opportunity to Q the hottest AO in the region. Today was a little different. The cooler fall air was present. I spent a little time trying to come up with a not so JV weinke to provide the regular Midoriyama PAX. At first, the turnout looked rather light, then just before time to clock in, it seems we have a nice crowd. The group size comes into play heavily for my weinke to workout as planned. So, once 1730 hits, 3 PAX leave the group to get their Iron PAX work in. Well…………That pretty much ruined my plans. It’s cool, YHC can work around it.

Warmorama

SSH, Toy Soldiers, Grass pickers all x10 IC

Pledge

mosey over to the adjacent parking lot where the QIC previously dropped a couple 50 pound bags of deer corn off. Originally, PAX were t number off 1,2 to form 2 teams. These teams would be in competition with each other through a few relay style routines. Without enough for the team deal to work, we split up and made do with what we had. YHC had hand picked some cards from the F3 Workout Deck. We drew a card and while 2 PAX carry the corn a distance and back, the rest would perform that exercise  AMRAP until P1 returns. Relay to the next and draw another card. The Omaha of the weinke ended up with the PAX running 10 rounds of this routine. Mosey up to the upper soccer field for some run work. Line up for high knees across the field and back, then buttkicks, then nur, then lunge, then sprints. Mosey back to the turd shed at start. Ready for some waterfall, or whatever you call it. All PAX balls to the wall while each drop and make a lap around the shed and back on the wall. Once all have completed a lap, recover. The same routine is performed 4 more times in Plank, elbow plank, Wall sits, and frozen dirty hookup position. With a couple minutes left, 22 for the vets.

time

COT

YHC took us out in prayer.

always an honor to Q at any of Gastonia’s fine AOs. It’s awesome to be a part of this group of men. Until next time, MDub out.

Eight HIM’s decided to get out of bed a post at Pain Lab this morning.  Welcome FNG Les Nessman! Please continue to get out there and post.

The Thang

1. Set One x1
   1. 10 Merkins
   2.  Lunge walk the lot and lunge/squat back
2. Set Two x2
   1. 10 Merkins
   2. 5 Big Boys
   3. Lunge walk the lot and lunge walk/squat back
3. Set Three x4
   1. 10 Merkins
   2. 10 Big Boys
   3. 5 Imperial Walkers
   4. Lunge walk the lot and lunge walk/squat back
4. Set Four x6
   1. 10 Merkins
   2. 10 Big Boys
   3. 10 Imperial Walker
   4. 5 Rocky Balboas
   5. Lunge walk the lot and lunge walj/squat back
5. Set Five x8
   1. 10 Merkins
   2. 10 Big Boys
   3. 10 Imperial Walkers
   4. 10 Rocky Balboas
   5. 5 Calve Raisers
6. Set Six x1
   1. 15 Merkins
   2. 15 Big Boys
   3. 15 Imperial Walkers
   4. 15 Rocky Balboas
   5. 15 Calve Raisers

We then finished up that last couple minutes with some mary. Then met up with the Gashouse for COT.

Moleskin

Todays workout was very repetitive. It got old and we become complacent. The merkins is our walk with Christ. In the beginning, we are happy it is easy we feel like we can do anything. By the 50th merkin we start to question and not realize the importance of our calling and walk with Christ. By then 150th merkin, we do not want to do anymore. We want to do something else, we lose complete focus on our baseline walk with Christ.  YHC sees this in himself after working the Huckleberry challenge and is now getting back on track.  Do not lose focus on whatever your calling is with Christ, and if you do lose focus there is no need to worry about it.  Get back on track because He is down there doing the merkins with you.

It is always an honor.

Big Pappy

Ok, so YHC had a double Q on this fine Thursday. It wasn’t planned that way, but regardless, I was up to the task. The only problem with the Folsom Q was that I had used my new ideas for the Midoriyama Q later in the evening. Being a Folsom OG, it wasn’t hard to wing it. That being said, 5 PAX clock in at 0530.

warmorama

SSH, Toy Soldiers, Gravel pickers all x10 IC

Pledge

Thang

mosey up to the tennis courts. Whenever you’re short in Q ideas, the tennis courts will always bail you out. Line up for some burpeecides. Run the first court for 1 burpee then back. Run to the second court for 2 burpees and back. Continue to the sixth court for 6 then work back down to 1.  Mosey a lap then hold up at start. 4 corner escalators starting with 10 merkins working up an ex erode each corner to the fourth corner having 10 merkins, 20 CDDs, 30 Squats, 40 LBCs. Mosey another lap. Now circle up for some coretime. Mary style, each PAX call their core exercise and when all had participated a round, we mosey a lap. Rinse and repeat x4-5 until time was up.

Announcements: SSS 5k, JJ5K, Rotary Chili cookoff,(dates were mentioned)

COT; prayers for our 2.0s in school, Myself as I continue to ween off a medication, Montross’s son with adjusting to school

YHC took us out in prayer

Another wonderful morning at PrisonBreak this AM. There was a relatively small crowd in comparison to recent weeks. As usual Volt was already on the route and when 5:30 hit, there were only 3 more PAX to add to the mix. Bedpan has been training up to push his uncle in the Stop Soldier Suicide 5k and was ready to push a little harder this run. YHC knows that when running with a partner, you actually run a bit faster or further. PrisonBreak posts are my shorter runs fir my Tuna 200 training so I told BP let’s get at it. Barrel Racer was out front pretty quick, but Bedpan and I were looking for some rhythm and I know I couldn’t keep up with him much longer. We settled in for a 5k practice run and turned some good times. Bedpan pushed out his fastest 5k to date! Nice work brother. YHC had a couple firsts myself. Again, running with a partner really does help. Bedpan is ready for his first Speed For Need event and ready to proudly push his veteran uncle.

Pledge

COT

YHC took us out in prayer

After a great beatdown Q’d by the true HIM Bedpan, we circled up for the COT.  There was the usual Folsom mubblechatter that morning. There were stories about about Florida man and wondering if Huck and Allen Tate were ever going to post again.  Bedpan then asked for prayers for our brother Rockabilly. Our prayers for Rockabilly were recently answered when he got a new job. The only problem was that this new job was not going to allow him to post much anymore. He has come a long way and been a motivator for many of us at Folsom, YHC included. We prayed he would not regress and continue to work. YHC thought about how I just sit around on Monday afternoons so YHC reached out to Rockabilly to see if he wanted to workout.  Rockabilly has trouble with technology and never got the initial message.  Therefore YHC posted it publicly on the Folsom Group Me.  First it was the two of us, then Tator Hole came out, and before you know it Starkville was born.

Warm Up

• Some Don Q’s
• Some Toy Soldiers

The Thang

• Lunge walk to the Folsom Mill
• 4 Stations
  • 1 – Weighted Big Boys
  • 2 – Weighted Merkins
  • 3 – Curls
  • 4 – Weight Squats
• Go to each station and do a set of 10, 20, 30 , 40 then do sets stepping back down at qty’s of 30, 20, 10
• Lunge walk back to start.

Simple but effective.

Moleskin

Prayer always works. We may not get the answer we want or desire, but prayer always works.

Philippians 4:6-7 do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.

Big Pappy

Ok, this title never would’ve happened if I had posted the BB from PrisonBreak in Folsom timing. That being said, there was a nice crowd of runners out  on that fine day. PAX were Tuna training, Half marathon training, SSS 5k training and others were just getting some work in.

Announcements: Stop Soldier Suicide 5k, JJ5k

prayer requests: each other, school students and teachers, Hucks family

Pledge

YHC took us out in prayer

As mentioned earlier about the title, YHC posted at Crossroads this AM and Sister Act was busting chops about getting backblasts posted. Bedpan confirmed he owed a couple and myself owed the one you’re reading now. I was quick to say “I’ll get my PrisonBreak BB posted during church service.” The reactions from the Men was pretty entertaining and quite condemning at the same time. I quickly withdrew that comment affirming the group I was just kidding. Needless to say, Freight and others mentioned that they will pray for me. Being that I volunteer and attend the 0800 service, I’m able to post the BB during most others church service times.  So, that’s that and it’s an honor to be a part of this group of men. Looking forward to what’s to come.

MDub out