F3 Gastonia

Fitness, Fellowship, Faith

Day: June 7, 2018

Sound the A.L.A.R.M.s

As Summer vacation gets semi underway, it was a privilege to Q at the Goat.



Warm Up: First round of ALARMs (Arms, Legs, Abs, R exercise, M exercise)

A- Burpees  5 oyo

L-Lunges 10 oyo

A-Peter Parkers 15 oyo

R-Rocky Balboas 20 oyo

M-Merkins 25 oyo



Second round of ALARMs: with a partner, Pax 1 performs the exercise, Pax 2 runs a lap; flapjack

A-Dips   100

L-Squats   150

A-LBC’s   200

R-Russian Twists   250 (You really feel it round about number 100)

M-Mt Climbers   300

Third Round of ALARMs: alongside partner-accumulated

A-Alternating Shoulder Taps   25

L-Jump Squats   50

A-Flutter Kicks   75

R-Reverse Crunch 100

M-Moroccan Nightclubs 150 (just for you, Tophat;)


Friendship Mosey to street for:

Nerd up the hill/Zombie Walk

Nerd up/Nerd down

Nerd up/Duck walk down


Round of Mary back in parking lot. 

Announcements: Convergence on Saturday at 7:00 am at Midoriyama

Prayer Requests


Remember, in our words, actions..who we are in Christ if we know Him. We are now new creations, and that by His grace alone, we don’t have to-and can’t-work for our salvation. If we have a relationship with Him, God sees us as righteous-not my righteousness, He sees the righteousness of Christ.

Is. 41:13 For I, The Lord your God, hold your right hand. It is I who say to you, Fear not, I am the One who helps you.

Always a blessing and honor to lead!

YHC took us out in prayer



40 Days Part Deux BB

So Hunchback wanted to get some an early update to the 40 Days of Discipline Part Deux so he could use it for his Toastmasters speech he was working on.  I have had a decent showing this go around but have been slack on posting any updates during these 40 days.  (QFAIL)

However, we got a little feedback from the PAX on Twitter and if you missed it I will summarize it.

Here is what we learned:

From Whoopee:  “Discipline.  The exercise part is not difficult-got others to keep me accountable.  The diet modification is my weakness.  There is no one looking over my shoulder at 3pm when I hear the cookies and chips calling for me.  It’s all about discipline with the food for me.

From Roadie:  I am down 12 lbs.  I owe it to running like crazy and hitting at least 6 or more workouts a week.  A good diet helps.  I can’t say my diet is better than any other but it works for me.

From Def Leppard:  “I’m down 8 lbs. while being injured and not being able to run much.  Several guys help keep me honest with my diet by seeing how hard they are pushing.  Trying to post at a lot of workouts had really helped me.

From Sargento:  I’m down about 5lbs.  My key has been cutting down portion size.  Running 109 miles in May helped too!  I’d say everyone should run more.  (Editor’s note:  he would say that)

As for YHC, the original 40 day challenge helped me be more conscious of what I eat.  Being intentional about getting your workouts in is extremely beneficial.  The variety helps.  I got 37 of 40 days, but didn’t count the 100 burpees in 9:32 I did yesterday because it wasn’t a 30 minute workout.  At least I did something.  The themes I shared with Hunchback are what we can all get better at:  Discipline, accountability, self-control, planning, being intentional, confronting your own weaknesses, developing better habits.  I probably lost as much as I want to without being labeled a “runner” or becoming an Ectomorph.

The other parts of the challenge were a mixed bag.  I don’t think we reached our FNG #’s that I hoped.  I put the EH on several but no one came out.  I have to keep trying.  Although I can’t say I had at least two formal “dates” with my wife, I purchased some new cheap chairs and an umbrella for the deck and we had some good times enjoying the outdoors and a few impromptu meals out together.  That works for me.  She probably wouldn’t want to date a guy like me anyway.

What about intentional acts of service for people?  Treating everyone with respect and kindness?   We need to keep trying harder to do this.

I read Way of the Warrior Kid 2 to my 2.1.  I am almost finished with “The Killer Angel’s”.  I have several other books to read when I am through.  Thanks to our mobile library that is Stroganoff’s SUV, you can get a book to read too!

I heard from some people that they had a week or two of discipline.  That is okay, as long as you keep trying to get better.  If you don’t do anything, you get worse.

The Chief Rock Pushers continue to be Roadie, Hipaa, Huckleberry, and many others not named.  Keep getting after it.

I am looking forward to the next challenge and the summer of F3 in the Gashouse.  AYE!


Monk, you or me?

Last week, Monk asked me to Q at the Pub this morning so I agreed and pulled in early eagerly to see an empty parking lot.  Hmmm, I thought to myself table for 1?  After a few minutes here come the HIM’s.   Whoopee barrel rolled out of his truck into the merkin position to knock out his 10,000 for the month.

No FNG’s so we started down Hoffman and I was at the point.  About an 1/8 of a mile I was at the six with Roscoe who was kind enough to hang with me since I am not a runner (but will be someday).  What I failed to tell Roscoe was that I challenged myself to run 4 miles under a 10/min pace.  Well at the halfway point I turned around and Roscoe kicked it into gear to catch up with the others.  We all made it back

During the run, Monk forgot that I was Q and took over, or else he didn’t like where things were going.  )      We said the pledge and he closed out the COT.


Here is what you need to know.  Yesterday at Snoballs, Whoopee mentioned that everyone should challenge themselves, whether it is to train for a marathon or work on pull-ups or lose weight.  The only time I listed to him was then and so this morning was my challenge.   Last week I had to walk several times during the 5 mile run so this week I fought it and won.   Best last was 8:52, for me that’s Usain Bolt like.  Thanks for the push everyone.


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