F3 Gastonia

Fitness, Fellowship, Faith

Date: April 15, 2018

Skeleton Crew at The Yank

Had a skeleton crew of 3 at The Yank with races and other distractions in the area. We made up for the numbers in effort and quality.

COP:

SSH X 20

IW X 20

Copperhead Squats X 20

Merkins X 20

Peter Parker X 20

Mosey to Stowe Corner

Wall squats, Mike Tysons, Jump squats 3 repeats, 10X, 15X, 20X

Mosey to 2nd corner

Merkins, plank jacks, WWII situps, same 10, 15, 20 repeats.

Mosey to corner of knowledge

dips, step ups, dirkins 10, 15, 20 repeats.

Mosey down to the Field of dreams for some BIMPS work

Burpees 10X, Karaoke to the other end of the field, mosey back.

IW X 10, backward run to the other end, mosey back

Merkins 10X, karaoke to the other end, mosey back.

Plank jacks, 10X, backwards run, mosey back.

Copperhead style squats 10X, run and hit the ground at each utility pole and back up to the other end. 5 drops. Rinse and repeat coming back.

Triple nickel on Heartbreak Hill: SSH, run to the top, hand release merkins.

On over to the playground for some additional torture!

3 rounds: Velocioraptors 10X, incline merkins 10X, run steps to the top and merkins 10X.

Time for Mary which included Roslalittas, Heels to heaven and Dollies.

Pledge and done,

NMM:

Short on pax but great effort. Glad those that made it did. Solomon rucked. Hate it was a short group but glad for the participation we had at the race event today. Knew it would be like this so YHC was committed to the AO. Looks like Tiger is up next week and Breaker Breaker after that!

Be afraid, be VERY afraid!

Tesla out.

 

Tour of Folsom

9 #HIM showed up for an early beatdown at Folsom.  YHC had thought about bringing the coupons out but didn’t make it much farther than that.

Warm Up; SSH, Toy Soldiers, Mericans, Squats all by 10 IC.

Thang;

Mosey to lower picnic shelter – 10 dips IC, run to picnic shelter at top of hill 40 LBC’s oyo.  Repeat x 3

Mosey to playground – 10 pullups, run to ampitheater 20 hipslappers both oyo.  Repeat x 3

Mosey to bottom of hill at ball fields – 20 squats at paved path, run up hill to paved path 40 flutter kicks.  Repeat x 3

Mosey to small parking lot at ball fields –  11’s, 1 big boy sit-up run across lot 10 burpees, you know the rest.

Mosey back to start, stop at tennis courts for 25 shoulder tap mericans.

Mosey to start parking lot for Mary; all pax called exercise.  I apologize for not remembering.

Moleskin; Nice work by all men, kept the Pax moving on this tour of Folsom.  There is still a lot out there that we didn’t touch.  Mike Falls –  Gravity, worked hard and never gave up.  Thanks to Pax for pushing each other.

COT; Namorama, Named FNG Mike Falls – Gravity, Welcom brother.  Announcements, Prayer Requests.

Pledge

BOM; Slaw took us out.

 

 

Steeplechase Challenge

GasHouse Steeplechase Challenge

What is it?
The FIRST EVER CSAUP event at the Coconut Horse AO in Gastonia.

When is it?
Sometime in the late summer-early fall.

Why would I want to do it?
If you are asking, you can skip this and go back to your fartsack.

What will it cost me?
Everything if you miss it. Even more if you decide to take the challenge.
However, it will not cost you any money at all.

This will be an event that combines rucking, running, push-ups, sit-ups, and a lot of chocolate milk at the end. The idea is similar to a GoRuck Qualification event and will be held at the Coconut Horse AO at a date to be determined. We will have categories that will have goals for you to hit to qualify (and possibly receive a patch) as far as time and repetitions. All finishers, however, will be eligible for the chocolate milk at the end.

Training Tips:

Do a lot of push-ups.
Do a lot of sit-ups.
Run.
Ruck.

More info to follow.

At A Loss

Pledge

The Thang:

22 men yes 22 #HIMS went out for some fellowship and a mosey or a Ruck ….All did 5 miles and 1 did more all got out of the fartsack and made each other better. YHC continues to be amazed at what is happening in F3 Gastonia. You men truly are an inspiration and we are making a difference! Keep EH’ing because  there are so many more Sad Clowns that don’t know about this treasure we have.

 

COT

Announcements –

Christina Latini 8k next Saturday in Huntersville with a Virtual option at Rankin Lake Park in Gastonia Pizza Man will tweet out details,

Prayers-

YHC was at a loss for words today while praying ….simply couldn’t believe how many men showed up today

JK2’s father, Sargento trip this week, F3Sly and his fellow soldiers in Afghanistan , Def Leppard traveling to China and India , Breaker Break’s friend Battling cancer.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong

Honored,

Tool Time

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