F3 Gastonia

Fitness, Fellowship, Faith

Day: August 29, 2019

Taste of Murph

Do This!    5:30  hit and PAX off and….


Get it! OYO,

.50 run (front runners circle back for the 6)

50 pull ups, 100 push ups, 150 air squats  in the Gazebo

.50 run

When complete mosey next door to the field of dreams.

11’s – 10 Bobby Hurley’s at start & 1 Burpee at top of field of dreams.   You know the drill.   Wee!

When complete mosey back to Gazebo

100 big boy sit ups

Clock winding down……….Finish it with OYO 15x side leg raises each leg and 15x each heel kicks while holding up Gazebo posts.

Timeeeeee!   Props Radar and Buckeye getting Wet in field of dreams and going the 6 more feet elevation to burpee land!   Stay thirsty my friends!



Prayer Requests

Wet Nutz Out!

40 days

Ok men – it’s time for a new 40 day challenge.   I know what you’re thinking: “wouldn’t someone else be better suited to lead this?”  To that I would say…yes.  Almost anyone would be better suited.

There will be barely any rules because let’s face it… you’re all grown men.  As with all we do within F3, it’s you vs. you.  The rules will be simple, with a few extra challenges.  Just a few rules:

  1. you must complete at least 5 workouts per week.   A workout does not have to be a bootcamp/running/rucking AO.  It can be done on your own.
  2.  it must be at least 30 minutes in duration.   A Saturday workout does not count as two.
  3.  at least 30 minutes of EC does count.
  4.  I challenge you to take your M on a date at least 3 times during this challenge.
  5. I challenge you take your 2.0(s) somewhere they have never been.
  6.  I challenge you to spend at least 15 minutes per day in the Word.
  7.  I challenge you to reach out to any Kotters you know.
  8.  I challenge you to EH at least 5 men during this challenge.
  9.  I challenge you to abstain from all forms of alcohol during this time.

I realize that many of you already subscribe to this way of living, but there are some of us that need an extra nudge.  I think back to a previous edition and the progress that Roadie made.  If that doesn’t inspire you… I don’t know what to tell you.

Unlike previous challenges, there will be no earning cheat meals.  Like I said – you’re all grown men.  You know better than anyone what you want/need.   If you can have a cheat meal and it not mess you up… have at it.   If a cheat meal will bring you down, eliminate it.

This challenge will begin on Tuesday, September 3rd and run for 40 days.   There are no medals or skillets to be won, but, I pray that you will find a deeper gratification.  I’ve heard it said it takes 21 days to make or break a habit.  Therefore, 40 days should be plenty to hopefully be life changing.

Good luck to everyone who participates.   Reach out to those who are to hold them accountable.

Hopefully SYITG,


It’s a drinking thang

It’s always a beautiful morning when at the PUB.  Especially for my VQ. As always, there were rumors of trash talking from an unnamed certain someone down the street.

Has anyone from the PUB even seen a Diablo Sammich? Is it just an urban legend?  YHC has never seen a Diablo Sammich on Thursday morning.  I think it’s a sheeeet sandwich on stale moldy bread.

Allegedly you can live up to three weeks without eating. However, you definitely die in three or four days without drinking.  Ergo, drinking at the PUB is better than eating.


Route chosen was towards Martha Rivers to see if a certain someone actually posted. No confirmation either way.

One ran three,

One ran four.

Most ran five,

One ran more.

Meanwhile, back at the flag, we realized we were missing a runner, (almost sent out a silver alert for Lep—–) no wait, that’s Gump as the six.

Prayer Requests: Sargento’s uncle, the Hamms, Breaker Breaker’s M, Breaker Breaker’s mom praise report, various kids away at college

Announcements: Murph Monday Martha Rivers 0700, Mt Hollywood open, Stop Soldier Suicide 5K, JJ5K, BRR Ruckers, West Virginia Marathoners, Ragnar.

YHC took us out.

Words for the day:

“If you knew the gift of God and who it is that asks you for a drink, you would have asked him and he would have given you living water” (John 4:10)

But he answered, “It is written, “‘Man shall not live by bread alone, but by every word that comes from the mouth of God.’” (Matt 4:4)

Thanks for opportunity to push the rock!

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