14 including myself decided to get out of the fart sack to push themselves this morning. Some ran some rucked and even walked but all got better. I must say I do enjoy this workout it has become one I truly look forward to and hope to continue to be able to attend. If you have not tried this one .what are you waiting for?.. come get some.
Tag: F3 Gastonia (Page 16 of 22)
Today marked the birthday of several celebrities. Kevin Hart, George Bush, and the Folsom favorite 50 cent to name a few. But today at PainLab we celebrated an 80’s movie icon, the one and only Sylvester Stallone. So lets put in the Rocky IV and Rambo sound tracks and put in some work.
The Thang
- 3 Sets of
- 25 Rocky Balboas
- 25 Inclined Merkins
- 25 Wide Arm Merkins
- 10 Merkins
- Partner Up – One lunge walks to the end parking lot and back
- 100 Big Boys
- 200 Flutter Kicks
- 300 LBC’s
- Another set of
- 25 Rocky Balboas
- 25 Inclined Merkins
- 25 Wide Arm Merkins
- 10 Merkins
- Partner Up – One does a squat at each line in the parking lot down and back
- 400 Hillbillies
- 500 Imperial Walkers
- 600 Moroccan Nightclubs
We finished strong with 50 more Rocky Balboa’s then met back up with the Gashouse for the COT.
We must remember to never give up. As Rocky once said: “Let me tell you something you already know. The world ain’t all sunshine and rainbows. It’s a very mean and nasty place and I don’t care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t about how hard ya hit. It’s about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That’s how winning is done!”
Announcements
- TronMoss 5k – July 21
- 2.0 Workout – July 20 – Folsom
Prayers
- Montross’s Mother
- Family of Thomas Smoot(Planton), Big Pappy’s son Blue
- Lewis Family
- Monk
It was honor today to be with a great group of HIM’s today. Isaiah 41:10
Big Pappy
Disclaimer: Watt’s Up
Pledge: Watt’s Up
Watt’s Up and Linus had a vision, let’s get Bootcamp and Painlab to work out together. They said it can’t be done? Well, nobody said that, but we are going to get it done. Fellowship mosey up to Grier, across the street and meet at the Pad at First Pres., or mosey up to Grier, to the track and complete two laps, meet at the Pad at First Pres. Linus with some mumblechatter, and then somebody handed me a medicine ball. Next thing you know I am the six. Good deal because the first exercise at FPC is on me!
The Thang:
Dora 1, 2, 3 – Linus
100 Merkins / 200 squats / 300 flutters (dual count) Pax mosey up steps and around building (The Pad), modify can fellowship mosey and stop at the top of steps or lunge walk.
Mayor 10 second countdown: 3rd time is the charm for Mayor after two real 10 counts, toss the Deck of Death card and chat about F3 Dad’s. Next F3 Dads events are at Folsom and The Yank.
Round of Mary – Short Sale
Four Core (in cadence count) 4 count of Jack Merkins, In/Outs, Spider-man Merkins, Ski abs jump up, overhead clap, repeat 1 minute.
30 seconds of: Fifer Scissor Alt Punch, Big Boy Sit Ups, American Hammer, Freddie Mercury, X-Crunch, Long Arm Crunch, Plank Knee Tap, Hold Plank, Baby Makers (though I am not sure everybody lasted the entire 30 seconds), see Short Sale for soundtrack if needed, name not guaranteed to be kept covert. I could have used a cigarette.
Pass Ball – 10# – Watt’s Up
Pax lines up in standing position facing each other. 25 Monkey Humpers OYO:
Al Gore position, Pax toss 10# pound medicine ball back and forth to each other, rinse and repeat (bring ball back) several times. Penalty if ball is dropped for all Pax, 5 burpees and ascend to 20 max. Each round take one step back, rinse and repeat as many times as needed.
Dora 1, 2, 3, 2nd round – Linus
100 Rotators or Heels to Sky / 200 American Hammers / 300 Flutters (all single counts)
Pax mosey up steps and around building (The Pad), modify can fellowship mosey and stop at the top of steps or lunge walk. Seems silly after Short Sale ab destructor.
Mosey/Fellowship Mosey back to the Schiele. Pax that get back first please double back for the six.
A couple Deck of Death Cards later……time
Words of faith and Inspiration by Monk courtesy of Def Leppard.
Announcements:
- Murph at 7:00 at Martha Rivers July 4, Whoopee for details
- Stroganoff mentioned the importance of Q Source and locations each Sunday
- 7/21 Tronmoss 5K @ Crossroads. Collections will be taken and donated to F3 Rowdy @ Suncoast, Missionary work. There will be three divisions, Hate / Regular / Respect. It is assumed Gold Digger will take the Hate division and possibly double down to get the Regular as well. Seuss will take the Respect level
- 9/14 Duke Energy Building, Charlotte NC, 911 simulation climb, more information to follow
- Least of These Carolinas serves over 300 foster kid’s with 80 homes in Gaston County. August 7-11 (check dates) camp at Crowders Ridge needs chaperones. The event is in jeopardy of being cancelled due to lack of supervision. See Anchorman for any details, your help is needed.
- 7/13 FIA in Lake Wylie, 7:45 at Oakridge Middle School. Hushpuppy has volunteered to hold a 2.0 friendly workout so any and all mom’s can go
- Whetstone – Roscoe is Q, please enroll if you are not already and become a part of this program. Tooltime approved.
- 7/4 – 6:30 – until (tbd) at The Yank, special workout and reading of the Declaration. Special guest speaker Sam Warner with FPC.
- Tuna 200 Team 2 still in need of Pax
Concerns:
Montross and EZ Rider, family
Lewis family
Monk and his family move
My apologies for the delay in this backblast. Life is moving at the speed of life. 48 Pax I think at multiple confirmation counts. I cannot declare enough the emotional high’s that Watt’s Up and I had after this event. We had an absolute blast and hope you did as well.
aye……
nice group of men hit up PrisonBreak to get better. Big Pappy and Volt were early as always and on the trail. Broke comes in a few minutes later and hits the route planning to log 5. Round Up hits the route about 3 minutes prior to start wanting to catch Broke. YHC waited around until clock in time in case any FNGs show up. Rockabilly finally makes his way in and hits the pavement just a minute or 2 later.
Pledge
announcements; XMasTown registration
COT; Each other, Montross’s mom
YHC led us in prayer
Save the Date. June 29, 07:00 Convergence at The Gashouse. They said it couldn’t be done. Well, nobody really said that but Painlab and Bootcamp combined will work out together. Park at the Schiele Museum, we mosey/fellowship mosey from there. This will be a combined great workout and mumblechatter fellowship event. Guest starring Short Sale for a special merlot churner Ab destroyer.
Breakfast immediately following at Union Diner, 1101 Union Road. Not the same charm as Folsom’s Country Kitchen, Union Diner circa sometime 2018 we figure at least the ingredients are still fresh? Breakfast is good though. Turn right coming out of the Schiele, go approx. 1.5 miles +/- turn left on Union Rd. Union Diner about a 1/4 mile down on the right.
Bring a friend, EH a Kotter.
See you There.
Aye…..Linus/Watts Up
We collected four total for bootcamp out of Painlab and F3 Dad’s.
Mosey into the woods. One lap around the trail. I thought I saw an Owl swoop by, turns out it was probably a brown headed nuthatch but man don’t they look similar? Legend has it that Linus brought some HIM’s into the woods, b*@#% slapped them and left them bewildered at the end, boom….Mic drop departure. Reality is that Linus and three HIM’s ran into the woods and three Pax emerged carrying a semi-conscious Linus. Departed early to vomit in solitude.
Moving on…..
The Thang:
11’s at the Bridge:
Flying Squirrels counting up at bridge 1, squats counting down at bridge 2. Group stayed well together and mumblechatter was strong. I got lost, apparently did some ec near the end, probably made up for the modifying.
One lap around the trail.
Dora 1-2-3 (Whoopee had to have the hills)
100 Merkins / 200 Squats / 300 flutters – Watts Up and Stinky Bird went up the hill all the way to FPC on the first round since they didn’t know where the crest of the hill ends; what are you going to do?
One lap around the trail.
Mumblechatter
Mumblechatter
Mumblechatter
Should we work out anymore?
Quick lap around the pond to re-start the process.
Merkin Crawl – 50 feet
A little more modified ab Dora:
LBC’s / Rotator’s / Heels to Sky
I feel like I’m missing something else, we really did work out. Either way it is time to emerge out of the woods. Linus had to bolt, covering for somebody at work today.
See you at the Convergence.
Aye….Linus
5 PAX put in work at the Bores Nest this morning. We rucked almost 3 miles and did around 100 full contact calf raisers, 10 dips in the quad, and 60 squats or merkins along the way. Great work by all.
We met up with crossroads for the COT and pledge.
Annoucements
Covergence at the Gas House next Saturday
Prayers
- Cabe family
- Family of young man that fell from climbing wall
- PAX traveling
- All spoken and unspoken prayers
Praise
- Def Leopard work.
It was a perfect Folsom morning. The weather was perfect and 6 HIM’s came out to put in some work.
The Thang
- 10 Big Boys at each end of the tennis courts x5 sets
- 20 Flutter Kicks at each end of the tennis courts x5
- 40 LBC’s at each end of the of the tennis courts x5.
- We lunged walked to the first light post and did 10 Merkins and 20 Hillbillies
- We then moseyed to the flag stopping at each light post for 10 Merkins and 20 Hillbillies
We Pledged.
- Mosey back to the first light post stopping at each light post for 10 Merkins and 20 Hillbillies
- We then lunge walked back to the tennis courts.
At the tennis courts we rinsed and repeated our first set.
- 10 Big Boys at each end of the tennis courts x5 sets
- 20 Flutter Kicks at each end of the tennis courts x5
- 40 LBC’s at each end of the of the tennis courts x5.
This morning we enjoyed some nice chatter from Tator Hole’s trip to Summerville and how he turned that environment around. We learned Rockabilly may have a hidden love for 80’s hairband metal. It was also nice to have Hacksaw doing what he does best and motivating us all.
COT
My favorite part of the F3 workout is the COT and it did not disappoint today. Great words from Hacksaw and Tator Hole and what a sunrise to behold. YHC took us out in prayer.
Prayer Request
- Hacksaw’s family member being deployed.
- Rockabilly family friend Grayson.
- Pappy’s foster child
- All of F3 Gastonia
Announcements
- Tubing this Saturday
- Convergence at the Gashouse on the 29th
It is always a pleasure. Big Pappy
7 PAX fought the fartsack and posted this morning at Prison Break.
Some walked, some ran, and some rucked. We all got better.
Prayer Request:
- Oompa’s family
- All of F3
Announcements:
- Saturday is F3 Dads at Schiele Museum beginning at 7:00 a.m.
- Saturday is a 2nd F event for tubing. Meet at the Target shopping center at 10 a.m. $10 each for three miles or $15 for five miles of tubing on the Green River.
- Saturday, June 29 is the convergence at the Schiele Museum.
It was beautiful morning for a ruck at the Bores Nest.
We rucked 3 miles and did 60 Merkins, 75 calf raisers, and 100 squats along the way.
Fun was had by all.
After completing we met up with the Crossroads for the COT and prayers.
Thanks for the opportunity. Big Pappy out.