F3 Gastonia

Fitness, Fellowship, Faith

Day: May 31, 2019


Somebody turn up the heat!!  Hot day for sure at Midoriyama, in spite of that Q tells the pax that today we are going to be excited  and enthusiastic, regardless of what is called.  Response was  overwhelming!  Let’s get going

SSH IC 10x, 5 burpees, IW IC 10x, 5 burpees, Don Q IC 10x 5 burpees, Merkins IC 10x, 5 burpees.  Pledge

Mosey to long hill beside the lake for triple nickel.  Enthusiasm is contagious!  Suspension merkins at bottom and Bobby Hurleys at top.  This is tough running the hill on a cool day, extra difficult on a hot one.  Nice push men!

Mosey back to parking lot, for 11’s, tiger squat and cdd’s.  Leg already took a beating on the hill, this finished them off.

Back to flag.

Q knew that request at beginning of workout was a little off the wall.  As the word, Q spoke about reaction to situations that occur in our lives.  Reactions to spouse, children, co-worker, etc and how we react often defines how tense or relaxed the next several minutes to several hours are.  And also that enough of those situations strung together can define our relationship with others.  We spoke of John chapter 8, when Jesus was confronted with the woman caught in the act of adultery.  Jesus reaction completely diffused the entire situation and woman left not being condemned.

Announcements: June 29 convergence at Gashouse, meeting upcoming for Tuna participants, Oct 5 Ragnar, Tubing on Green river June 22

Prayer requests:  Oompa Loompa and his family, Sargento traveling, Slaw starting a new job

Q took us out

Always an honor


Belmont Classic 5K – Speed For Need

26 men showed at the Belmont Classic 5k, supporting the Speed For Need event.  This was definitely an awesome experience.  I want to thank Tolkien, Pizza Man, and Tool Time for all their dedication to SFN.  This was my first time being the Q for a SFN event, and I realized first hand the time and dedication involved in this.

The SFN in Belmont almost did not happen.  About a week and a half out, it looked like we didn’t have any Track Commanders.  The last thing we wanted to do was pull the plug, but with this being Memorial Day weekend, there seemed to be a conflict with schedules.  The 3 who were signed up could not make it now. The next day I get  text from Pizza Man and Tool Time saying that the 3 TC were all set and ready to go.  Then I get a email from a member of the SFN board, saying there is a 4th TC from Belmont wanting to participate if it wasn’t too late.  Wow, if that wasn’t a sudden change of events.  At this point it got real for me, and I knew it was our responsibility to give these TC the experience of a lifetime.  I am so thankful that it all worked out.

We were blessed to be able to push Evan, Colton, Christopher, and Royston.  I don’t think you honestly get the whole “Who Pushes Who” until you take part in a Speed For Need event.  The joy that you see on their faces is worth every second of pushing them and the miles you put in.  Being able to give these kids that moment of freedom and joy is life changing.  It gives you that push to want to be a better man in all aspects of your life.  So we may have been physically pushing the TC Saturday, but they pushed me more than they’ll ever know.

Appreciate all you guys for stepping up to participate in this.  Thanks to all the guys that pushed the chariots.  We had a big F3 presence out there, that I’m it sure didn’t go unnoticed.  We have an awesome region.  Today was all about the kids, and I believe we showed that.

Sister Act

Take the Blocks to town!

There was a good crowd this morning Downtown, and everybody worked hard and got it done this morning! I heard whoopi was in the parking lot and had to leave for work, hate I missed you! 530 hits and we take off!

Warm up- Ran a lap around the parking lot to get the blood flowing! Circled back up for SSH/15 ic, Don Qs 15 ic


partner up and grab a block for some Dora, in the empty parking lot next to us!

100 Blockies

200 Curls

300 Squats

400 LBCs with block

Then we tried something new, Block Burnouts? Plank in a large circle, feet inside the circle “all pax facing out, shoulder to shoulder “ then using one block, take one arm and slide the block to the man beside you while holding the plank, we started in one direction, then changed several times, did this for a few minutes! I think all like it?

Then we circled back up for Slaw’s 8 count bodybuilders ! DONE!

I shared a little about the Whetstone and the benefits! It has been good for me and I recommend it to any of the Pax.

Announcements- tubing In June, gathering supplies to give to Pizza man for children’s camp.

Prayer requests- Oompas family, Buckeyes brother is getting married, and others!

Thanks again for letting me lead today! I enjoyed it!

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