F3 Gastonia

Fitness, Fellowship, Faith

Day: May 15, 2019

Around with Blocks

It was a crisp spring morning perfect setting to get some quality work in. So without delay Yhc and 11 friends gathered at Marthas for a fun filled morning. Quick disclaimer and warmup with 10 each SSH,  Merkins and LBCs.


The Thang:

Several years ago Santa left me extra blocks from a wall built for my garden. These make great gifts which I was ready to share.  According to  Rudolph our weight expert each block weighed at least 100lbs (at least that what I heard him say).  With block in hand we ran to the old Harris Tetter parking lot where we did three exercises at each of the four light poles on the corners.  First round was 5 Blockees, 5 Squat thrusts and 5 Jump squats.  Mumblechatter almost non-existent – probably because everyone was so happy I wasn’t running them 8 miles this morning.  Next round was 10 curls, 10 overhead presses and 10 tricep extensions.  After these two rounds I was ready for a break but pushed on with a round of Dora inspired with blocks – 100 merkins (on the block made it more like diamond Merkins), 200 LBCs and 300 squats with blocks.

Noting that time was on our side we did another round of Around the Lights this time with 15 Rocky Balboas, 10 straight arm block raises and 15 flutter kicks with block in air.  Time was quickly running out so  fellowship mosey back to start for COT and namorma


Thought for the day:  Put as much effort into spiritual growth as we do strengthening our bodies

1Timothy 4:8 – “For physical training is of some value, but Godliness has value for all things, holding promises for both the present life and the life to come”



This Sunday March on Mt Mitchell

May 25 Speed for need – Belmont 5 K

Memorial day Murph at Marthas 7:00 am

May 31 sendoff for Monk

Prayer requests: Roadie, Mayor, JJ’s father (heart cath), Medicine Woman, Pizzaman and family, Gastone and family


As always it was my honor to serve and be served by these fine men.


Until next time Defib- out!


RNB Family Style

It was a great night serving a very large group from the homeless community.  YHC is fairly certain that each one of us got so much more from the experience than any of those receiving meals and clothing last night.  We could see how the 2.0’s lives were changing right in front of us, they did an awesome job!  Special thank you to the Ms who joined us as well, as always they make anything we do better.  So honored to be alongside my brothers who provided hope and the love of Jesus to his fellow man.

Based on the feedback YHC is getting and the impact F3 is having supporting Rice N Beans,  it’s time to make this a monthly occurrence.  A June date will be announced shortly.


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