Fitness, Fellowship, Faith

Day: December 19, 2016

Pre-Blast: New 3rd F in F3Gastonia Tuesdays @ 6:00am

F3 Gastonia is starting a weekday 3rd F on Tuesdays from 6:00-6:30 am at the Starbucks in the new Harris Teeter in Kendrick Crossing; 3350 Robinwood Rd; Gastonia, NC 28054.

Tomorrow we will reflect on Luke 1, leading up to the birth of Christ. Going forward we’ll read chapters from the bible or books on spirituality, leadership, etc. RECOMMENDATIONS are WELCOME.

Recently Dr. Feelgood did a great series on leadership, and we’d love to have other series from HIM so disposed!

Looking forward to continuing our fine discussions.

Monk

Gastonia 3rd F – New Opportunity

A recent change you may have noticed is a bible chapter and verse published via Twitter which can be studied individually or as a group. F3 is all about stepping up and with mini-computers in the palm of our hands – this information is readily available.

At the Advisory Meeting Sunday night, our 3rd F Q Monk, raised the question to offer another opportunity for us to push the rock as it pertains the Faith element. Starting tomorrow, Tuesday, December 20th at 6:00 am, Monk will lead our first mid-week 3rd F session at Starbucks at the new Harris Teeter located at the corner of Robinwood and Kendrick Road. We recognize there are workouts at both The Storm and Folsom beginning at 0530 which have loyal followings. This will not be a workout, so come in work clothes (or your jammies), grab a coffee and we’ll have a time of faith study. Monk will lead the first session but like all F3 activities, we’ll want Q’s to step in to lead future sessions.

As with any F3 events in our region, we are looking for feedback and improvement. Please share your comments. 2nd and 3rd F ideas are open for suggestion and implementation. Thanks to Monk for stepping up to lead this opportunity. AYE!

It’s Christmas Week – Let’s Start with some 22’s

7 Strong for a Monday morning workout in the gloom at Martha’s House. Not too cold but some significant wind dropped the temperature chill down a few notches.

As usual we gathered at Pelicans for some pre-workout mumble chatter and were thrilled to see an FNG in our midst. Getting toward a new year is a good time for EH’ing as many will be setting some New Year’s Resolutions…..why not F3??

We got right to the warm up on time thanks to the high dollar Casio on the Q’s left wrist:

In Cadence

SSH X 16
Imperial Walkers X 16
Moroccan Nightclubs X 21
LBC’s X 18

Pledge

The Thang

Mosey to the far end of the parking lot at Martha Rivers for some 22’s (11’s with the added number of reps to add up to 22 and count by 2’s)

20 reps of Merkins – Run to other side of parking lot – 2 reps of squats – run back to starting location
18 reps of Merkins – Run to other side of parking lot – 4 reps of squats – run back to starting location
16 reps of Merkins – yada yada, etc. etc…….you get the point. Continue until the last set included 2 Merkins & 20 squats

Mosey to center of the baseball fields for some Dora 1 – 2 – 3 work.

Partner one does exercise while partner two runs to the post at the end of the walkway/spoke of the wheel and then switch positions for cumulative reps as follows:

100 Merkins
200 LBC’s
300 Flutter Kicks

Mosey to the covered picnic shelter for some final work as follows in Cadence:

Dips X 15
Squats X 20
Dips X 15
Squats X 20
Dips X 15
Squats X 20

Mosey back to Pelicans for one quick set (or attempt) of Flutter Kicks. At rep # 26 or 27, we discovered the real reason he is called “GAS”tone, it was an epic, dinosaur killing explosion and YHC was in the line of fire and unable to complete the planned 40 reps of flutters. Workout abruptly ended.

Several announcements from the Advisory Board meeting: New 3rd F every Tuesday morning, 6:00 am at the new Harris Teeter/Starbucks on the corner of Robinwood & Kendrick Rd. New running workout on Thursday mornings, 5:30 am – 6:15 am, meet in the parking lot at the Publix/Hickory Tavern location. January 7 – F3 party at Whoopee’s – M’s invited, let Whoopee know if attending.

Several prayer requests. Remember the significance of this week.

Welcome to FNG Ditka. Look forward to seeing you at another workout, great work this morning!!

As always, I was honored to lead the group this morning. Until the next one, Aye!

Stroganoff

5 miles of fun run

3 Men Showed for the conditioning run to shake out all the sore muscles from some great Q’s over the last week.

The Thang: We ran 5 miles and Whoopee ran about .3 more.

Moleskin: Light crowd as we approach the holidays but we had good quality men at the location. Stroganoff led the way most of the time pushing the pace up the big Robinwood hill. It was a warm morning rarity that had us sweating in the winter.

Always an honor to Q but for this workout it is pretty simple.

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