F3 Gastonia

Fitness, Fellowship, Faith

Day: October 14, 2019

Not as JV as I thought

When I put this work out together, I actually felt like I would be letting the pax down a bit because I just wasn’t sure of the toughness.  I was wrong, ended up being pretty brutal.


The thang:

all exercises were in 45 second intervals with 15 second rest.

Warm up:

High knees 


Imperial walkers


Touch and raise left leg

High knees

Touch and raise right leg

Side step left leg

Side step right leg


Moroccan night clubs 

Raise the roofs

Arm circles 





On your 6

Dying cockroach

Flutter kicks

Leg lifts 


we did these 3 times


announcments:  Christmas town 5k

prayer:  bedpan’s interviews

praise: Big Pappy’s bro in law and YHC mom


Sua Sponte

11 PAX posted at Crossroads Sunday morning. There wasn’t a Q as far as anyone knows. So Sua Sponte kicked in and since I had Q source I figured why not. I slid in right at 6:30 despite what Dr Seuss says and we were off! Most stayed for Q source. Great job everyone1

Folsom Legacy

There is nothing better than a early morning workout in the fall and where better than Dallas, N.C. at Folsom! 13 strong ready to roll. There had been a tweet about us older gentlemen having a taste for Werthers Original candy and I just happened to have some so I handed the candy to the guilty, tall, former site Q tweeter. You know who you are! No Slaw. No Sister Act. Let’s go!

Warmup: SSH x 15 IC, Cotton Pickers x 15 IC, Right over Left leg Stretch x 10 then Left over Right x 10, Hillbillies x 15 IC, MNC’s x 15 IC.

Mosey up the hill and stop at the fork in the road for 20 LBFC’s appropriately called by Freight since he loves them so. Mumblechatter starts in full force. Mosey up to the flag for 20 American Hammers. Pledge. Mosey back to the fork for 20 more LBFC’s. Mosey to the tennis courts.

The Thang: I borrowed this from Manziel in F3 Suncoast called “3 Way”. Mumblechatter continues. This was made for a field but the tennis courts work just fine starting at one end, go past the 3rd court for the Center and then to the last court for the 2nd line. You also had to repeat the Center and 1st line exercises on your way back while using the announced method of transportation between lines. All 10 reps IC. Mumblechatter continues. After each Set, I decided to read a quote from various people about legacy. This was the excellent Q Source topic last week.

Set 1) 1st Goal line: Merkins, Center: CDD’s, 2nd: Lunges, Transportation: Duck Walk (Where is Roadie when we need him?) Several Pax were disinterested in duck walking. You know who you are.
“Being good to people is a wonderful legacy to leave behind.” Taylor Swift

Set 2) 1st line: Flutters, Center: Mountain Climbers, 2nd: Monkey Humpers, Trans: Toy Soldiers
“Our greatest fear should not be of failure but of succeeding at things in life that don’t really matter.” Francis Chan

Set 3) 1st line: Freddie Mercuries, Center: Parker Peters, 2nd: Plank Jacks, Trans: Butt Kicks
“Outlive your life.” Max Lucado

Set 4) 1st line: American Hammers, Center: Shoulder Taps, 2nd: Big Boys, Trans: Nur (Some unnamed Pax questioned my American Hammer form and he may have been right.)
“Please think about your legacy because you are writing it every day.” Gary Vaynerchuk

Set 5) 1st line: Box Cutters, Center: LBC’s, 2nd: Burpees, Trans: High Knees
“Carve your name on hearts, not tombstones. A legacy is etched into the minds of others and the stories they share about you.” Shannon Adler

Set 6) 1st Goal line: Imperial Walkers, Center: Overhead Claps, 2nd: MNC, Trans: Carioca
“The greatest legacy one can pass on to one’s children and grandchildren is not money or other material things, but rather a legacy of character and faith.” Billy Graham

This was where I made time for Huckleberry to put us through some wall work but I don’t see him so we ran a while down to the lower shelter around the small pond and back to the start to get in just over 2 miles for the day with Dr. Seuss picking up the six.

Announcements: Convergence on Saturday, October 19th at the Yank at 7:00 am with Broke speaking for a few minutes after the workout. Every F3 man should be there for this if at all possible. It is the chance to connect with many of the great Pax in the F3 Gastonia region.
Christmas Town 5K Saturday, November 30th at 6:00 p.m. This is a Speed for Need event and we would like a big group.

COT: Broke’s Sister in Law, Stogies dad, Bedpan has a few interviews this week. Freight took us out in prayer.

Thanks for the chance to lead today!

Coconut Power

7 of us showed for the run or the ruck.

Whoopee was passed but headed back for nature calling with a pack on.

Stroganoff was back!!!

Gastone Out

Form is important!

11 Him’s showed, we did a bootcamp. 1 Whoopee came for a pre Bootcamp but had to leave to use the restroom.

The Thang:

25 SSH

15 Imperial Walkers

15 Diamond Merkins OYO

Mosey to the school

To the long cover path at Robinson with a wall.

20 Dips, 15 Step Ups each leg, 15 Derkins

15 Dips, 15 Step Ups,  15 Diamonds

10 Dips, 15 Step Ups, 15 CDD

5 Dips, 15 Step Ups, 15 Right had back staggered Merkins

10 Dips, 15 Step Ups, 15 Left Had Staggered

15 Dips, 15 Step Ups, Wide Arm Merkins

20 Dips, 20 Step Ups, 20 Burpee’s

Mosey to back of school to the railings.

25 Calf Raises

Then everyone up on the bars making a bridge. Bear crawl through then the next guy. We went up the one side and down the other. Then we rinsed and repeated.

Walk 25 yards

Mosey back half way in Food Lion parking lot. SSH until everyone is in place.

Someone mumbled about flutter’s.

So 40 in cadence Flutter’s.

The Moleskin:

I gave a real clear and true explanation of the importance of form. If 20 Merkins are called it would be better to do 5 with perfect for than 20 with half the form. The gain that you will never have if you cut corner’s. Basically, do what you can do but do it correct. If you do this your growth in the workouts will be much bigger.


Pledge & Prayers,

Gastone Out!



Day 3: Love is Not Selfish

We live in a world that is enamored with “self.” The culture around us teaches us to focus on our appearance, feelings, and personal desires as the top priority. The goal, it seems, is to chase the highest level of happiness possible. The danger from this kind of thinking, however, becomes painfully apparent once inside a marriage relationship.

If there were ever a word that basically means the opposite of love, it is selfishness.Unfortunately it is something that is ingrained into every person from birth. You can see it in the way young children act, and often in the way adults mistreat one another. Almost every sinful action ever committed can be traced back to a selfish motive. It is a trait we hate in other people but justify in ourselves. Yet you cannot point out the many ways your spouse is selfish without admitting that you can be selfish too. That would be hypocritical.

Why do we have such low standards for ourselves but high expectations for our mate? The answer is a painful pill to swallow. We are all selfish.

When a husband puts his interests, desires, and priorities in front of his wife, that’s a sign of selfishness. When a wife constantly complains about the time and energy she spends meeting the needs of her husband, that’s a sign of selfishness. But love “does not seek its own” (1 Corinthians 13:5). Loving couples—the ones who are enjoying the full purpose of marriage—are bent on taking good care of the other flawed human they get to share life with. That’s because true love looks for ways to say “yes.”

One ironic aspect of selfishness is that even generous actions can be selfish if the motive is to gain bragging rights or receive a reward. If you do even a good thing to deceitfully manipulate your husband or wife, you are still being selfish. The bottom line is that you either make decisions out of love for others or love for yourself.

Love is never satisfied except in the welfare of others. You can’t be acting out of real love and selfishness at the same time. Choosing to love your mate will cause you to say “no” to what you want so you can say “yes” to what they need. That’s putting the happiness of your partner above your own. It doesn’t mean you can never experience happiness, but you don’t negate the happiness of your spouse so you can enjoy it yourself.

Love also leads to inner joy. When you prioritize the well-being of your mate, there is a resulting fulfillment that cannot be duplicated by selfish actions. This is a benefit that God created and reserves for those who genuinely demonstrate love. The truth is, when you relinquish your rights for the sake of your mate, you get a chance to lose yourself to the greater purpose of marriage.

Nobody knows you as well as your spouse. And that means no one will be quicker to recognize a change when you deliberately start sacrificing your wants and wishes to make sure his or her needs are met.

If you find it hard to sacrifice your own desires to benefit your spouse, then you may have a deeper problem with selfishness than you want to admit.

Ask yourself these questions:

• Do I truly want what’s best for my husband or wife?

• Do I want them to feel loved by me?

• Do they believe I have their best interests in mind?

• Do they see me as looking out for myself first?

Whether you like it or not, you have a reputation in the eyes of those around you, especially in the eyes of your spouse. But is it a loving reputation? Remember, your marriage partner also has the challenge of loving a selfish person. So determine to be the first to demonstrate real love to them, with your eyes wide open. And when all is said and done, you’ll both be more fulfilled.

“Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves”

-Philippians 2:3

Be devoted to one another in brotherly love; give preference to one another in honor.

—Romans 12:10

Today’s Dare

Whatever you put your time, energy, and money into will become more important  to you. It’s hard to care for something you are not investing in. Along with  restraining from negative comments, buy your spouse something that says, “I was thinking of you today.”


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