F3 Gastonia

Fitness, Fellowship, Faith

Day: October 26, 2018

Defining EH

October 26, 2018 / / 0 Comments

This was a rough morning for YHC to head out to Folsom for the infamous PrisonBreak session. The new blood pressure med has me feeling a little more tired than usual. Anyway, no better way to beat it is to go push tha rock. I roll into the AO to see Hacksaw truck parked next to another unknown truck. Apparently the owner is Folsom material, showing up day one in a truck. Looks like those 2 were off early. Just to throw this in, Hacksaw is the Wrestling coach at WC Friday Middle School. This PAX has down something unheard of around Folsom. He EH’d his wrestlers to start posting on Saturdays with him. He has already incorporated exercises learned from his time in F3. These guys came out in a crowd last week and worked their butts off. So, whether he knew it or not, he was EHing the boys fathers vicariously through them. In response, the unknown truck belonged to a dad of one of Hacksaws wrestlers. Amazing how simple. There’s the background, now here’s the BB.

Mumblechatter

Pledge

All OYO take off on a run. There were no ruckers this morning, even though a few Folsom regulars has commuted to the night before on our GroupText. That being said, all put in a few miles and returned to start. The FNG has took off for work prior to a naming ceremony, but he will post Saturday for the special event.

announcements: Xmas Town 5k(if not registered come out and help out and support Speed For Need), Convergence Nov 11 at the Yank, look on Twitter for Charlotte Marathon to sign up and volunteer at the F3 tent during packet pick ups on Nov 2. There are many time slots available so come out and lend a hand.

Prayer requests lifted up

Thanks for the opportunity to Q, and especially the same for being Site Q for PrisonBreak. Not being a big time runner, when I was asked if I was interested, I was hesitant. I’m glad I took it because it has pushed me to get out there and work at getting better at it. Thanks for all the sarcasm Folsom brings. It wouldn’t be Folsom without all you douchebags. I’m driven by you guys daily to push myself and to build stronger relationships.(not what you think)

MW out

F3 Dad’s workout and Coat Drive

October 26, 2018 / / 0 Comments

One year ago we met at Martha’s House picnic shelter #1 and encountered a cold snap and rain, making for a memorable F3 Dad’s event.  What was supposed to be a kid friendly beat down and then an ice cream social turned out to be a frozen workout and hot chocolate fest.  It was awesome.

And now we are set to do it again.  There may need to be game time adjustments but here is what you can count on.

WHO:  F3 Gastonia and their 2.0’s (This is also a great time to EH that guy whose kid plays on your kids team)

What?  F3 Dad’s beadown for you AND your 2.0’s, followed by fun and fellowship and some sort of reward for the beatdown  (ice cream?  Cocoa?  Carrots? (40 day challenge is going on now people))

Where?  Picnic Shelter #1 at Martha Rivers Park (the first one beside the sand volleyball court)

When?  Sunday, November 11th 1500-until….(3PM-)

Bring volleyballs, frisbees, footballs, soccer balls, boomerangs.  Hipaa….Kid friendly pain lab option?

If you want to Q 10 minutes or so let me know.  If your 2.0 wants to Q part of the workout, let me know.  If you want to Q the games let me know.  If you want to Q the ice cream,  hot chocolate bar, or Smores let me know.  YHC and ShortSale are Q’ing the Convergeance at the Yank the day before so we may do a kid friendly tag team beatdown.  Who knows?!

I will send out an update based on weather in the near future.  I will ask for items at that time.

There may be one additional F3 Dad’s event at the Chutes at Crowders Ridge again this year.  Unfortunately, they aren’t doing Sunday nights.  We could do Friday or Saturday nights.  As busy as December seems to be on the weekends I may plan this for January.  Check my twitter for a survey and weigh in.

 

***If you have an extra coat that you don’t use or your 2.0 has outgrown and wish to donate it to a needy child or adult, please bring them to the workout or drop them off to the site Q at any workout.  We have identified 40 kids living in just one hotel and we will be collecting coats for them in the next few weeks. Thank you in advance.

I look forward to seeing your 2.0’s smiling faces.

 

 

 

Another Great Morning

October 26, 2018 / / 0 Comments

On Monday Clavin asked me if he could use my extra weight vest so I was more than happy to accommodate his request.  I looked around at 5:30 and did not see any new faces so we started with the pledge and got to work.

Warm-up:
Maracan night club’s 20 IC
Side Straddle hops 20 IC
Merkins 15 IC

Moseyed to the concession stand at the park and pulled out my weinke.
10 of each then ran around the park and back to finish with 5 of each.  Merkins, Squats, Mountain climbers, Burpees, Leg raises, Plank rows, Jumping lunges, Toe taps, Buzz saw planks and Bobby Hurleys.

Then moseyed to the playground and knocked out 6 minutes of as many rounds as possible of 5 pull-ups and 20 squats.

Moved on to the gazebo for 3 rounds of 10 derkins and 20 dips.

Once our chest and arms were feeling good we went to the bathroom building and did 3 rounds of wall sits with marching and shoulder presses.

I recently saw a new exercise and wanted to try it out.  We all lined up and got into plank.  As one HIM ran by went to the other side everyone did a merkin.  After two rounds we had enough and moseyed to the end of the lot and knocked out 20 squats and 50 calf raised. (My calfs were still burning from Mondays Q with Island!)

While we were doing 50 LBC’s, I heard a train whistle so 5 burpees were next.

We headed back to Snoballs and finished up with big boy sit ups.

Prayer request: Gastone’s 2.0, Squirt’s M and Stone Cold’s knee.

KEEP PUSHING IT THROUGH THE 40 DAY CHALLENGE!!!!!

Hamburger hill and Burpees for dessert

October 26, 2018 / / 0 Comments

MIDORIMA 10/26

11 including myself showed for a afternoon appointment to push the rock.

WARM UP

SSH 10 IC

DON Q’S 10 IC

TOYSOILDERS 10 IC

  • The first thing on the weinke, short mosey to hamburger hill for a little up down 10 burpees,  then 9, 8,7 …..

This turned out to be a little more than I expected. I guess I had forgotten how awful the hill was. Once this was completed a few lbc’s to wait on the PAX to finish..

Next we made our way over to the dam wall for 3 sets of 10 cliff hanger merkins and 10 partner shrugs…

It was at this point I was about cashed out. I think it is that Q strength that will get you through the first 30 or 40 min, then you really have to dig deep some times to finish strong.

Made our way back to the flag for a few rounds of Mary.  Found Huckleberry by his self doing hipslappers way to push brother…

Ab work included

Mtn climbers, lbc’s, 2 more , don’t remember what and my choice was superman claps got some wear looks from bystanders looked like we were swimming in grass…

22 merkins for vets

Pledge

ANNOUNCMENTS: Christmas town 5 k, convergence coming up November 11, and a few others

PRAYER REQUESTS

Several pax going out of country on mission trips Shocker, DDC those on IR , those battling addiction, and also those battling the fart sack,

As always it is truly a pleasure to lead this group of men and If you have not ventured to the great Midorima I challenge you to do so.

 

Past Workouts

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