F3 Gastonia

Fitness, Fellowship, Faith

Month: April 2019 (page 1 of 9)

Mt. Mitchell Prep

Under construction.  Updated for golden skillet credit.

My dog ate my weinke.   Sort of…  Check back later for more detail.  We did welcome a new FNG – Rainbow Ranger.

What was for Easter desert?

Under construction.   PAX updated to receive golden skillet credit.

Check back later for more details

The other side

2 PAX posted at the newly named ruck workout Boar’s Nest Sunday morning. This workout is intended to be more than just rucking. This is a ruck workout. Show to know.

6:15 lets get after it. Montross and YHC took off and I surprised him but going straight across the street to the other side of Main st where we never go at Crossroads since it isn’t on the route. There is a good reason for this……hills! Those that know Dallas well recognize these hills and usually avoid them, with good reason, while running. Some are pretty steep. We however were training for the Cinco de Mitchell climb so it was perfect for today. We made several passes up these hills before returning to Main st.  Once back on Main we switched things up. P1 runs to the next block and does squats while P2 farmer carries both ruck sacks to catch up. We did this for probably 3/4’s of a mile. The forearms were feeling it! Time. A little over 3 miles total.

I wanted to add more exercises into it but I really wanted to introduce these hills. Next time maybe we can Joe Hendricks(just kidding).

Come out and join us at The Boar’s Nest. The possibilities of a ruck workout are endless and I’ve got a lot of ideas brewing for the future.

Comfort Zone

While I’ve posted at Bulldog and Painlab in the past, I’ve never had a Q at either one. I was a little concerned about whether or not I had enough planned to fill the time, and also if the Weinke would challenge the PAX that would assemble. Too late to worry about it now, the time has arrived and there are 12 PAX itching to get in some work. Everyone grabbed two bricks from my truck (to be used for all exercises) and after a short warmup we got started.

 

Partner Alarms

One partner lunge walks across the drive and back while the other does the exercise until the total cumulative reps are reached.

A – Shoulder press x100

L – Squats x150

A – Flutter kicks (bricks above chest) x200

R – Randy’s (arm flutters) x250

M – Mountain Climbers x300

 

Part one is complete, so let’s do a little station work. 5 Stations are set up along the drive with three exercises listed for each station. PAX completes the first exercise at a station and then moves to the next. After completing all 5 stations, move to second exercise and repeat, etc…..No walking from station to station, PAX choice of bear crawl, crab walk or lunge walk.

Station 1 – Tricep Extension x25, Curls x25 each arm, Chest press x50

Station 2 – American Hammers x25, LBC’s x50, Nolan Ryan’s x15 each side

Station 3 – Moroccan Nightclubs x25, Sun Gods x25, Front raise x25

Station 4 – Seal Jacks x25, Man Makers x5, Shoulder taps x25

Station 5 – Sumo Squats x25, Dying Cockroach x25, WWI’s x10

 

Everyone made it through all the exercises at least once. Time to put up the bricks and finish off with a couple of minutes of Mary.

 

NMM

Comfort Zone

As I mentioned, this was my first Q for a low impact type workout, so I was definitely outside my comfort zone this morning. So why do it? When we stay in our comfort zones we fail to reach our full potential, struggle with reaching our goals and fall short of living our lives as God intended us to. The next time you are faced with an opportunity to step outside your comfort zone, draw strength from the following verse:

2 Timothy 1:7 – “For God gave us a spirit not of fear, but of power, and love, and self control.”

 

COT / BOM

Announcements

Mt. Mitchell hike this Sunday – meet at GSM at 5:30am

Belmont 5k SFN on May 25th

BRR Ruck meeting this Thursday at 7pm Buffalo Wild Wings

 

Prayer Request

Seltzer family – premature birth of child

Oompa Loompa – mother

Sargento – mother in law

Dr. Feelgood – mother

Honey Do – upcoming colonoscopy

Teenager who passed away on Mt. Island Lake this past weekend

 

YHC took us out.

 

I appreciate the opportunity to lead this morning and want to thank all of F3 Gastonia for the support and encouragement that you provide me on a daily basis. It’s truly a blessing to be able to have so many High Impact Men pushing me to get stronger and become a better leader in all aspects of my life.

Until the next time (this afternoon),

Broke

 

 

5 men entered the gloom this morning.  Hank assumed (correctly) that YHC had the Q since… I was there.   A zinger… but accurate.  After some brief parking lot confusion it was 0530 and time to clock in.

Warmup – SSH, Toy Soldiers and Moroccan nightclubs.

Mosey to the lower parking lot.

Blimps

Partner up for Bombs

Wave of merkins and squats.   About this time, with no vehicles in the parking lot, some dude decides to park right where we are.

So – wave of monkey humpers.

Utilize the shelter for a couple of rounds of dips and derkins.

Lunge to the top of the parking lot for triple nickel: hillbilly/calf raises.

Pledge and 22 for the vets.

Round of mary

Slow mosey back to the launching pad.

TIME

COT

Annoucements: hike this Sunday

Prayer requests: our 2.0s

BOM: Tater Hole took us out in prayer.

Philippians 4:13

Huckleberry

SOGA Challenge Prep Work

9 PAX came out to the preeminent Thursday morning SOGA F3 Gastonia AO to push the rock. All gave max effort. Some ran far enough to see the second best Thursday morning SOGA F3 Gastonia AO in action. One even took part in their workout briefly before pushing the rock all the way back to The Pub.

Announcements
2nd F – Lewis Farm (already happened)
Cinco de Mitchell – 5/5 – meet at GSM global headquarters at 0530
Speed for Need – Belmont – May

Prayer Requests
Time Frame’s M’s Aunt’s family
Sargento’s Mother in Law
Just Truett’s nephew @ Fort Jackson – Josh Price
Sister Act’s 2.0’s birthday

Prayer

Until next week…

BALANCE

Pledge

Disclaimer

Warmarama

Burpees – 10 OYO
Abe Vigodas – 10 IC
LBCs – 20 IC
Alternating Shoulder Taps – 10 IC

The Thang

Mosey around the block and to the bridge
Nur across the bridge
Mosey to the next bridge
Crab Walk across the bridge
Mosey to the parking lot
Elevens… sort of, explanation follows

Big Boy Situps : 10 – 1
American Hammer : 1 – 10 sets
Run to corner: 10-1, Nur to next corner: 9,2
alternate Run, Nur, Run, Nur… until done
Mosey back to bridge
Lunge walk across the bridge
Mosey back to next bridge
Al Gore for the six
Nolan Ryans, 10 each side, IC
Crawl Bear across the bridge (backwards Bear Crawl)
bit of a Q fail here as I forgot the Nolan Ryans before crawling the bridge, but we did them on the other side
mosey to the First Baptist Church parking lot at corner of 10th St and 8th Ave
Elevens – merkins 10-1, jump squats 1-10
mosey back to the flag

TIME!

Balance

The three F’s in F3 are: Fitness, Fellowship, Faith
As is pointed out at times while the majority of men initially join F3 for the workouts (Fitness), it is eventually the group of men (Fellowship) and their example and support (Faith) that keeps us coming back. We need to have a balance of all three of these activities in our lives.

In today’s workout I also tried to strike a balance between arms, core and legs.

I participate in a faith based weekend called Pilgrimage. We talk about having balance in our faith lives using the metaphor of a three legged stool. Not only must each leg be there it needs to be the same length for the stool to be functional… in balance. These three legs are:

Piety – giving your heart to God
Study – giving your mind to God
Action – giving your hands to God

Announcements:

Mt. Mitchell Hike May 5th

Prayer requests:

Sargento’s mother-in-law
Anchorman’s mother-in-law
Anchorman – leg injury
PAX we haven’t seen in a while

Namarama

COT

Go Pet A Cat

It was an honor to step out to Folsom and lead a great group of HIMs.  I don’t get to Dallas often enough, but I knew that I would have some serious rock pushers counting on me, hope everybody got their money’s worth.  Here’s how it went

Warmup: 12 Burpees, 12 SSH, 12 Don Q’s. Pledge.  Mosey to lower end of parking lot.

From where we stood, it was about 90 yards to the other end of the parking lot, and up hill.  Q calls an exercise that we do for one minute.  After that minute we sprint to other end of parking lot and do the same exercise for another minute and then sprint back for next exercise. Exercises were: Merkins, Baby Flutter crunches, Werkins, Knee ups, Diamond Merkins, American Hammer, CDD, Bobby Hurley, Hand Release Merkins, Squats, Stagger Merkins, Bonnie Blairs.

Still have about 15 minutes remaining, so mosey to upper parking lot for 11’s.  Can’t let this group pass without experiencing some tiger squats.  Tiger squats and Mike Tysons.

Mosey back to flag.

Moleskin:  Q goes to a Wednesday morning men’s group led by minister of First Presbyterian Church Belmont.  A few weeks ago, the minister prepared a summary of points Jordon Peterson’s book 12 Rules for Life.  Q shared those points: 1) Stand straight with shoulders back 2) Treat yourself like someone you are responsible for helping, 3) Make friends with people who want best for you, 4) Compare yourself to who you were yesterday, not to who someone else is today 5) Don t let your children do anything that makes you dislike them, 6) Put your own house in order – if you are doing anything that you know is wrong stop it, right now 7) Pursue what is meaningful, not what is expedient, 8) Always tell the truth 9) Assume that the person you are listening to may know something you don’t 10) Be precise with your speech 11) Leave children alone when the are skateboarding – sometimes children need to make mistakes to learn 12) Pet a cat when you see one – take time to enjoy pleasant things of life- you can always find hardship

Numerous prayer requests Q failed to take note of them all.

Q took us out with prayer.

Thanks for the men of Folsom of allowing me to lead!  Was an honor

Tiger

Reminders

04/26/19 Downtown
I have never Q’d Downtown before so when Bedpan had an opening, I signed up. I didn’t sleep very well and fresh off a Tyson afternoon beatdown a mere 12 hours before I wasn’t sure I could make it through the rather ambitious Weinke I had prepared. After a few comments from the Pax, I suddenly felt the Q power and away we go.

Warmup
SSH x 10 IC
Cotton Pickers x 10 IC (Whoopee didn’t participate)
Low Slow Squats x 10 IC
Moroccan Night Clubs x 10 IC

Pledge

Mosey to the third floor of the parking deck.

DirtyMacDeuce
3 exercises to 12 Reps, Arms, Legs, Core (See how I split that up SA)
then run down the ramps to the bottom floor then back up the stairs to the third floor to complete a set.
Set #1 Werkins, Jump Squats, Flutter Kicks, All x 12 IC
Set #2 Burpees x 12 OYO, Monkey Humpers and Freddie Mercuries x 12 IC
Set #3 Diamond Merkins, Mountain Climbers, American Hammers x 12 IC
Set #4 CDD’s, Calf Raises, Dyeing Cockroaches, All x 12 IC
After last set stay on the bottom floor.

Triple Nickel
5 Big Boy Sit Ups, run to the very top of the parking deck taking the ramps,
5 Merkins, run down the stairs back to the bottom floor.
5 times. (Q was struggling to keep up with the pack)

Mosey down Main street and left to a wall

7’s (7 exercises 7 reps all IC, starting with Hipslappers
and adding an exercise to each set)
After each set, I gave a scriptural reminder to help us men stay strong.
Hipslappers x 7 IC
Hip, LBC’s
Hip, LBC’s, Low Slows
Hip, LBC’s, Low Slows, Merks
Hip, LBC’s, Low Slows, Merks, LBFC
Hip, LBC’s, Low Slows, Merks, LBFC, Donkey Kicks
Hip, LBC’s, Low Slows, Merks, LBFC, Donkey Kicks, Monkey Humpers (Time didn’t allow us to make it to the Monkey Humpers).
7 Scriptural Reminders for strong men:
1) Be Strong and Courageous, Joshua 1:9 Have I not commanded you?
2) Be Humble, 1 Peter 5:5 Clothe yourselves with humility toward one another.
3) Be Quick to Listen, James 1:19 and slow to speak,
4) Walk In The Word, Psalm 119:9, living according to the word.
5) Face Trials Head On, James 1:2-3, Consider it pure joy, when you face trials.
6) Iron Sharpens Iron, Proverbs 27:17 so one person sharpens another.
7) Don’t Lose Heart, 2 Corinthians 4:16, tho outwardly we are wasting away,
inwardly we are being renewed day by day.
It’s nice to be reminded of these things that we may have forgotten!
Mosey back to the flag.
Announcements: Mt. Mitchell Hike May 5th, Speed for Need Race in Belmont and May 25th…Sign Up, Memorial Day Murph.
Prayer Requests: Oompa’s Mom, Sargento’s Mother-in-law, Boudin’s surgery, Tiger’s wife’s back, Sorry if I forgot one.

COT

*NMM Thanks to Top Hat for taking us out in prayer. I thought we might have a smaller group since so many regulars were out of town but 12 is great. Great to have Slaw back recovering from an injury. Probably a mistake to let Whoopee call the Hip Slappers as he took great pleasure in modulating the cadence to terrible effect! Big Shout Out to Rockabilly for pushing the rock. Watts Up was doing a great job this morning as well. It is a great encouragement to me and everyone to see newer guys coming out and sticking with it. Sister Act showed up with a Def Leppard haircut. I am not sure it suits him but it is low maintenance. Great to see Tiger back out this morning after his busy time at work. Of course, the posting leaders Dr. Seuss, Gumby, Broke and Oompa were all here leading the way. Those guys are always posting somewhere and getting after it. Thanks to all of the guys who showed.

Where are you going?

The  weather was perfect this morning and 11 HIM’s (including 1 FNG) took advantage of it and started the work week off right by getting out of the fartsack and putting in some work at Mt. Hollywood. A disclaimer was given, the Pledge was recited and after a quick warmup we headed off to get after it.

 

Mosey down to the bus lot at Rankin Elementary for some Dirty MacDeuce. 4 sets of 3 exercises x12 IC followed by a lap around the bus lot.

Set 1 – Merkins, Squats, LBC’s

Set 2 – Diamond Merkins, Calf raises, Freddie Mercury’s

Set 3 – Werkins, Step back lunges, Mahktar N’Diayes

Set 4 – CDD’s, Imperial Walkers, Plank Jacks

 

Out the front entrance of Rankin and downtown to the BB&T lot for some partner work. Partner’s start in the middle of the lot with 10 Booyah Merkins. One partner runs to the wall and does 10 Dirty Hookups and the other partner runs in the opposite direction to the curb for 10 WWI’s. Meet back in the middle for 9 Booyah Merkins, swap ends and do 9 reps of the other exercises. Repeato all the way down to 1.

 

Mosey back to the start, grab two bricks and head to the front of the school for the following:

5 Man Makers

10 Dips

15 Squat Thrusters

20 American Hammers

25 Flutter kicks (bricks over chest)

20 American Hammers

15 Squat Thrusters

10 Dips

5 Man Makers

 

Still some time left, so up against the wall for a BTTW / Hip Slapper competition. Hold BTTW and do Hip Slappers on Q’s command. You’re out when your feet hit the ground, do LBC’s until the last man falls. Virus hung in there a while, but Blart prevailed as the champion. Time’s up.

 

Thanks to Sargento and MAYOR for picking up the six today!

 

NMM

Where are you going?

Are you stuck in a rut and not making any progress? Take a moment today to step back and take a look at your life to consider the following two questions.

  1. Is life happening to you, or are you directing it?
  2. Do your daily routines have a purpose and objective?

Don’t let life happen, act with careful thought, manage your life and choose wise goals that can be attained with careful discipline.

 

Proverbs 4:26 – “Ponder the path of thy feet, and let all thy ways be established.”

 

COT/BOM

Announcements

Mt. Mitchell hike this Sunday. Leaving GSM at 5:30am

Belmont SFN event on May 25th

2nd F in Belmont each Friday, 5pm at Station

Monk send off Friday, May 31st at Station in Belmont 5pm – 7pm

Need Q’s for Mt. Hollywood, step up and support Tiger

 

Prayer Request

Family of 13 yr old who passed at Mountain Island Lake this weekend

Sargento’s mother in law

Tiger’s M

PAX prayer list

 

Welcome to FNG Joe Arcella, now known as Turnpike. Good work brother, hope to see you back soon.

 

YHC took us out.

 

Until next time (tomorrow),

Broke

 

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