F3 Gastonia

Fitness, Fellowship, Faith

Tag: F3 Gastonia (Page 6 of 22)

A Non- F3 Sanctioned Cooper

December 21, 2021 / / 0 Comments

It’s getting colder and darker at Midoriyama, so YHC planned to keep the PAX close together and moving. It’s also easier to keep tabs on our more “Senior” PAX in attendance. They have a tendency to wander off from time to time. With that in mind, we began.

Warmup consisted of SSH, Don Q’s, Grass Pickers, and some stretches.

Thang:

YHC gave each PAX their own piece of chalk then we went to the parking lot on the other side of the turd shack. YHC announced we would be performing the “Cooper” workout. It’s more like the Sheldon Cooper, but no big deal. It goes like this:

10 Rounds of-

  • 10 Burpees
  • 10 Merkins
  • 10 Big Boys
  • 10 Squats
  • Run a lap around the parking lot

The PAX immediately informed the Q that this wasn’t the Cooper but some other stupid B.S. that the Q had dreamed up. YHC assured them this was the Cooper. The chalk was provided for the guys to keep up with how many rounds were completed (or to write slanderous remarks about other PAX’s favorite football team). Mumblechatter was rather lively due to PAX of the year Freight offering his constructive sarcasm to some, or most, or all of the guys. The guys were also discussing whose fantasy football team sucked the most, and one PAX who insisted that this was NOT the Cooper reminded YHC a few times during the workout. This took most of our time, so we finished out with 5 minutes of Mary.

Announcements:

  • Convergence on 1/1/22 at Midoriyama @0700
  • Biloxi half marathon last weekend in January

Prayer Requests:

  • Broke’s Mom
  • Big Pappy and his Family
  • Purple Haze and his family
  • Sargento’s friend diagnosed with breast cancer
  • Foster children during the Christmas season

Praise Report:

Wojo is the proud dad of a baby girl! Congrats, brother!

YHC took us out in prayer.

NMM:

The guys grinded the Cooper out tonight. It was a tough one, but that’s why we’re out here. YHC was corrected after the workout about the Cooper workout. Per the F3 Exicon, each round is supposed to descend by 1 rep (10,9,8….all the way down to 1). YHC stands corrected. He had found his version of the Cooper on a crossfit WOD website! Oh well. No one died, and we all got a little bit better for it!

L8R SK8Rs,

Slaw

 

 

Crossroads

December 12, 2021 / / 0 Comments

CROSSROADS 12/12/21

5 made it to run a few miles at crossroads this morning

Some ran long , some ran short, and some just beat the fart sack..

.get after it men….

Not many announcements yet

Prayers for those dealing with illness and injuries and also for those dealing with lose

Until next time….

. Blart…

 

He is coming. No not short sale. But he is too.

December 9, 2021 / / 0 Comments

We ran!  Whooppeeeee was lost but ran anyway. Seuss had to run slow today. SA broke and SA ran 7. Wait that other one was Slaw. Short Sale has confirmed Pamela and Helen are Twins, or at least distant cousins. Termite might still be running.

prayers

brokes mother.

announcements

christmas party still time to sign up  Saturday at 6 pm  dinner at 7

8 block party this Saturday at gashouse. There may be running according to a good source.

SA. I mean SLAW prayed us out. Sorry brother.

Crossroads 11/21/2021

November 22, 2021 / / 0 Comments

Everyone ran different distances and different routes. Blart posted for Q source (way to go, brother). Discussion was led by YHC on Team Development.

Announcements:

  • Christmastown 5K on 11/27
  • Christmas party on 12/11 (sign up on Slack)
  • Thanksgiving trifecta (Folsom @0530, The Goat @0700, 5K at the Pub @0830)
  • Possible Rice and Beans event Thanksgiving week

Prayer Requests:

  • Broke’s Mom
  • Family of F3 Chicken Little
  • PAX Traveling for the Holidays (or a marathon)

YHC took us out in prayer

L8R SK8RS,

Slaw

Convergence Part Deux

October 23, 2021 / / 0 Comments

Our 1st F Q had orchestrated an awesome convergence a few weeks back. He utilized the Downtown parking deck and had the PAX partner up. He then had the PAX choose from different pre-printed workouts he had in  envelopes. After the workout was finished, Short Sale took the remaining workouts and put them in the back of his wife’s ultra-clean ForeRunner. A few of the PAX (YHC included) pillaged his ForeRunner for some future weinke ideas! Full disclosure upfront – YHC gives all credit to Short Sale for this workout. Thank you, sir!

Warmup:

  • SSH X 10
  • 1 Burpee
  • Don Q’s X 10
  • 2 Burpees
  • Merkins X 10
  • 3 Burpees
  • Flutter Kicks X 10 (count right leg)
  • 4 Burpees
  • Big Boys X 10
  • 5 Burpees
  • PLEDGE

Thang:

Mosey to the parking deck where “Convergence Part Deux” was performed. YHC called on one of the PAX to pick “A, B, orC”. “C” was picked first.

“C” workout:

  • 10 Shoulder Taps
  • 10 Plank Jacks
  • 10 Nolan Ryans
  • Mosey to next level, but Joe Hendricks up the ramps

Rinse and repeat until all floors are covered.

Mosey back down to bottom level. PAX then chose workout “B”.

“B” workout:

  • 5 Merkins
  • 10 Squats
  • 20 LBC’s
  • Mosey up two levels, then back down 1 level.
  • RInse and repeat to the top level

This was the part of the workout where Sister Act and Purple Haze were gassing the PAX with some awful flatulence. YHC should’ve named this BB “dueling buttholes”. It was pretty bad.

Anyway, mosey down to the 2nd level for workout “A”.

“A” workout:

DORA 1-2-3. Partner 1 runs to top then takes stairs back down. Partner 2 does the work.

  • 100 Merkins
  • 200 Squats
  • 300 Flutter Kicks (count right leg)

Back to the pavillion for a round of Deep Sea Divers, 30 Turtle Crunches (with feet on the steps of the pavillion), and 10 Burpees for the 2 trains that passed by while we were at the parking deck.

That’s all folks.

COT:

Announcements:

  • Stanley Massacre 10/30
  • Extinction Run 11/6
  • Blood Drive 11/10
  • Christmas Party 12/11

Prayer Requests:

  • Sister Act’s Daughter
  • James Goudelock’s Family
  • Big Pappy and his Family
  • Rockabilly and his Family
  • David and Audrey Rhinehart (their son passed away)

Later Sk8ters,

Slaw

 

Lack of faith in Institutions

October 23, 2021 / / 0 Comments

So all the institutions are letting us down.  Public Health sends mixed messages, Courts are closed, politicians hate each other, etc.  But there is organization that won’t let you down.  That organization is F3 Nation, F3 Gastonia and the original AO, the Gashouse.

The National Guard secured the Grier Track this morning so Sargento let me know that it would not be available.  The Guard knew I was the Q this morning so I approved their track use in advance.  We had nine bootcampers this morning and after a brief warmup consisting of Merkins, Squats, and LBC’s, we moseyed off to the flag while El Toro confidently led the men who stayed behind for the PainLab.

We moseyed west on Garrison and had a sketchy street crossing to the business park.  At the bottom of the hill, 15 Big Boi’s and run to the top of the hill for 5 burpees for a total of five rounds.  Sargento was warmed up from his EC and led the way along with Short Sale and Tricycle.  YHC forgot that the hill is that long, but we persevered and completed it anyway.  At the conclusion I asked a few PAX  what they wished they could tell their 20 year old self (as a salute to Stroganoff’s Gaston’s Great Podcast question).  A few really good answers from a few PAX.

Sargento had to return to start while the rest of us moseyed west again for a knock off “Forrest Gump” workout.  After another sketchy street crossing we arrived at the Baptist Church and stopped for merkins, plank jacks, and shoulder taps.

It was at this time Sargento drove by while laying on the horn of his pearl white Honda.  YHC asked a PAX for the time and it was 0731.  The PAX unanimously agreed that there was no way that he exercised for the requisite 30 minutes and then get in his car and drive passed our location.  Therefore, the bootcamp workout is null and void for him and that makes his  “extra credit” before the workout actually his only workout of the day and his acknowledgement in the names section below has an asterick.  He will need a few more if he wants to eat those peanut M&M’s that are offensive to the PAX, especially Freight.  (These are the rules of #F3-250)

 

At Hillbilly’s (currently Taxco) we stopped for additional merkins, plank jacks, and shoulder taps.  Then we moseyed once more to Lineberger Park and the flag pole for some partner DORA work.

50 burpees, 200 squats, 300 LBC’s.  One Pax does exercises while the other crosses the creek and runs up the stairs and back.  This was bad.

YHC modified and reduced the LBC’s by 100 for the sake of time since we were a mile from home.  A few leading PAX stopped again at Hillbilly’s and so we knocked out 75 calf raises before continuing onward.  The 0800 church bells were ringing when we got back.

Wojo gave a great compliment when he said, “Good Q, that sucked”.  Hot Dog had a great attitude and pushed the rock in spite of nearly splashing merlot.  Linus was his usual consistent self.  Short Sale narrated the oral history of the recent Bourbon Chase to several PAX while we were moseying.

At COT, we prayed for Turtleman, Wojo who had an uncle that passed away last week, Rockabilly’s family, Pacer’s mother

Announcements:  (Watts Up has all the scoop):  Extinction Run on the 6th, Chad 1000 on the 11th, Christmas Party on the 11th, Wojo may Q a flag football fundraiser…stand by on details.

Rudolph is leaving us to move to greener pastures in Forsyth County on November 19th.  His leadership and consistency at the Gashouse/Painlab will be sorely missed.  Come post in the next few weeks if you can to show him the love.

 

 

Roscoe

Tiger’s Going Commando

October 20, 2021 / / 0 Comments

YHC picked up the Q at Midoriyama because he knew most of the regulars would be en route to the Bourbon Chase. 4 rock pushers posted on a fine afternoon at the premier afternoon AO in the region. No disclaimer needed, so we got to it.

Warmup:

  • 10 Seal Jacks IC
  • 1 Burpee
  • 10 Squats
  • 2 Burpees
  • 10 Merkins
  • 3 Burpees
  • 10 Don Q’s
  • 4 Burpees
  • 10 Big Boys
  • 5 Burpees

Thang:

Partner up for B.O.M.B.S.

B – 50 Burpees

O – 100 Overhead Claps

M – 150 Merkins

B – 200 Big Boys

S – 250 Squats

Partner 1 does exercise, partner 2 runs across field and back. YHC had forgotten how simple but effective this routine is.

Next, we did 4 corner escalator with:

  • Corner 1 – 10 Diamond Merkins
  • Corner 2 – 10 Diamonds, 20 CDD’s
  • Corner 3 – 10 Diamonds, 20 CDD’s, 30 Flutter Kicks (count right leg)
  • Corner 4 – 10 Diamonds, 20 CDD’s, 30 Flutter KIcks, 40 SSH

After a slow fellowship mosey to the bleachers, we attempted deep sea divers. Everything started out ok until we reached the top step and Hokie almost flipped the bleachers over. We completed the divers but rather cautiously.

Mosey back to the flag for a few minutes of Mary by the PAX. YHC can’t remember which exercises were called except for Tiger. He called “Protractors”. It’s an exercise where you perform leg lifts at 15 – 45 degrees. Tiger also called for the PAX to spread their legs at the 15 and 45 degree positions. This is when Blart (who was directly across from Tiger) stated “Tiger, if you’re gonna call this exercise, maybe you should wear some underwear!”. YHC didn’t look. All he knew was to call time before things got really out of hand!

COT

Announcements:

  • Extinction Run 11/6 (check Slack for pre-blast)
  • Blood Drive 11/10 (check Slack or contact Bubba Sparxx)
  • Christmas Party 12/11 (HC on Slack as well)

Prayer Requests:

  • Rockabilly (numerous family members sick)
  • Our Nation
  • Blart and his family
  • Tiger’s wife and his stepsons
  • Rudolph and T-Square as they prepare to begin new chapters in their life
  • Bedpan’s Mother and Stepfather for strength

The men pushed hard today. Thank you guys for allowing me to lead. And if you see Tiger, please make sure he’s wearing his underwear!

Later Skaters,

Slaw

 

They’re NOT Wall Taps if You Don’t Pick Up Your Feet Haze!

October 14, 2021 / / 0 Comments

Running behind on this BB so here’s what I remember…

Five PAX showed up for some werk…  Standard disclaimer, no FNGs.

The warm up:  IC / 20 SSH / 1 Burpee / 15 Gravel Pickers / 1 Burpee / 10 Imperial Walkers / 1 Burpee / 5 Bonnie Blair’s / 1 Burpee

Move to fence:

OYO 10 leg sweeps both directions

The Thang:

Mosey to middle big

 

soccer field:

11s Dips / Merkins cross field

Mosey to K9 Hill:

3x Nickel = LBCs (bottom) / calf raises

Mosey to Turd Shack:

IC 3x / Dirty Hook Ups / American Hammers / Wall Taps (I was reminded quickly that you have to pick up your feet for it to be a wall tap!) / Bear Crawl around shack

Back to Flag:

1 Round of Mary

Pledge / COT:  Watch for final needs for service project, Extinction run 11/6, Christmas party 12/11, Christmas Town 5K

Prayers: Bourbon Chasers/10 Year/Half Marathon travelers, Huck’s Mom, Unspoken

Def Leppard prayed us out

As always, it was a pleasure and honor to lead.  Thanks for the opportunity. Excuse me, while I kiss the sky!  PH

Forty Days of Discipline

October 12, 2021 / / 2 Comments

Today (11-24-21) is the last day of the 40 day challenge.  I hope you have been pleased with your progress.

However, several PAX including the NANTAN himself (Broke) have asked that we take a break for Thanksgiving and then get back on the program between Thanksgiving and Christmas so here you go….

Twenty more days begins one week from today.  December 1st through December 20th will be the test and by then hopefully you can sustain the habits of eating cheat meals occasionally.

Workout 20 times!  Either hit it daily or get a few two a days.  This should give you a great end of year push to maximize your goals and set yourself up for a great start for 2022.

TWO CHEAT MEALS IN DECEMBER!  If you hit ten workouts in the first ten days, you earn one more.

Let’s get it.

 

Forty Days of Discipline

Back by popular demand, the 3rd version of the Forty Days of Discipline is starting this weekend.  This year, we will be working on eating clean and increasing our workouts.  No matter how good you think your King and Queen are, you must acknowledge that we can all do a little better.  The principles for the 40-day challenge are simple so don’t overcomplicate it.  This will have us ripped and lean just in time for Thanksgiving.

This 40-day wellness initiative begins on October 16th and ends on the day before Thanksgiving Day, November 24th, meaning you eat clean on the 24th and then stand by to get some on turkey day.

EXECUTIVE SUMMARY:  Workout a minimum of 5x per week from October 16 through November 24th.

Don’t eat sweets, soft drinks, or junk food.  Four cheat meals in total unless you earn more.  Don’t drink alcohol.  Hold yourself accountable by journaling your efforts.

What is required?

Fitness:

You must work out a minimum of 5 times per week (at least 27 workouts in 40 days) using the #F3 250 model.  Any workout that is a minimum of 30 minutes counts.  This could include running, cycling, rucking, any F3 workout or workout you put together at home.  Two a day workouts count as two workouts.  Example, you complete an F3 bootcamp in the morning and a minimum 30 minute jog in the afternoon=2 workouts.

Diet:     No gluten.  (Just kidding)

No Mountain Dew (T-Square), other soft drinks, desserts, sweets, potato chips, junk food, fast food, etc.  You know what your food vices are so stay away from them.  Fast food is allowed if it is salad or chili and unsweetened tea or water.    (A special exemption is being made for fast food for those participating in the Bourbon Chase)

A protein shake within 30 minutes of ending the workout.  This is the only expense. Get some protein powder and a shaker bottle and make it a habit.   Drink more water.

You are allowed four cheat meals.  Your choice but they must be named and claimed. If you work out more than 5 times per week, you can claim an extra cheat meal.  An example is a couple of slices of pizza but don’t blow it on a whole pizza.  Even though you will be getting the workouts in you can’t out train a bad diet.

Alcohol:  I am no nutritionist but have seen enough articles about red wine being good for the heart and beer being a good recovery drink.  However, I am not recommending anything here.  Limit yourself or at least earn your alcohol by pushing the rock.  Moderation in all things, including moderation.

You must keep a daily journal of both your workouts and cheat meals. The journal is for your eyes only.  I use the “notes” on my Iphone since I always have it with me.  I have journaled all my workouts on my phone since 2017.  It is helpful to look back and see types of workouts, two a days, and extra credit workouts that make journaling worth it.  You can also see where you failed to work out and why.  It is a good habit.  I also document injuries or other things as a record of why workouts were modified or changed up.  I suggest getting an accountability partner, naming your goals, and holding each other accountable  #ISI

Enjoy Bottom’s Up at Primal this Friday because the discipline starts Saturday.  Get after it.

Mt Hollywood

October 11, 2021 / / 0 Comments

Mt Hollywood

10/11

4 including myself made it out this morning.

It’s been a while since I’ve posted here or even took a Q for that matter but here we go

Warmup

SSH

LBC

Left over right

Right over left

Merkins

Mosey across road to steps there we did calf raises 5 on each step then 5 burpee’s

Next mosey to library there we did 11’s

Mike Tysons and Lbc’s

Back to start for some colt 45’s

3 sets of 15 (curls) 1/4 up, 1/2, then full

Next over to benches for step ups, incline Merkins and derkins

Back to start for some tricep presses

Took a few minutes to do some ab work to rest our arms and shoulders.

Then finish up with some Iron Hulks and 2 sets of burpee’s

Announcements:  Christmas town coming up Christmas party Dec 11th

Prayer request: pax doing bourbon chase this weekend, those dealing with sickness, and one another.  I ask for prayer for myself,I could be a much better husband at times and just seems to be one of those times.

Thanks for the opportunity

Blart

 

 

 

 

 

 

 

 

 

 

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