F3 Gastonia

Fitness, Fellowship, Faith

Day: October 22, 2019

40/50 Freedom Challenge

So over the last several months I’ve noticed great strides in pax performances.  Men are getting faster, stronger, and accomplishing more physically than I’ve seen before.  However, when I talk with individuals,  a common complaint often arises – “I just can not lose weight”.  It is a common occurrence I see every day with my patients.  As Dredd has said you cannot out King your Queen.  With the holidays upon us I felt it was a good time for a 40 day challenge.  Is is not uncommon for people to go into the holidays expecting to gain a little weight.  Unfortunately when you gain weight you feel bad about yourself which can then lead to /exacerbate holiday depression.  This then leads to the New Year’s resolution.  Essentially you go into each new year feeling down and depressed and we use January 1 as a time to shift course and “get back on track.”  Wouldn’t it be great if we went into the new year without all the end of year baggage (pun intended).

This challenge will have three main components – Input,  Output and Give Back…


  1. Input – Jocko says “Disciple equals Freedom”.  However, by definition then Freedom must also equal discipline – In this challenge you will have the freedom to eat whatever you want but the disciple to eat no more than 2250 calories per day.  That means if you want to eat a banana split and caramel iced latte go right ahead – just remember, once you reach 2250 calories for the day you are done.  Record everything you eat (that handful of chips when you walk through the kitchen, a cookie from the break room etc) – you will be surprised at how many things we eat.
  2. Output – You cannot grow unless you tear down and rebuild – this is concept behind strength training and exercise.  The challenge here is simple – exercise for 40 out of the next 50 days.  Post at a bootcamp, go for a run, swim, workout between the ferns, but it must be at least 45 minutes of sustained uninterrupted exercise.  If you work out more than once a day, do EC, or run for 90 minutes – good for you it still only counts for one day – Its a 40 DAY challenge not a 40 workout challenge (*see bonus below regarding input)
  3. Give Back – If you make all these changes for the better and no one except yourself benefits then you have failed.  The first two parts should strengthen your body – this third part will strengthen your heart and mind.   Give something back weekly (7 total)- It can be as simple as helping a coworker move or even lending emotional support to a person in need but a least once per week do something above and beyond that gives something back to a person in need.

*Bonus – If you get a second workout done in a day add an additional 250 calories to the total for the day.  Do not add if it is not at least 45 minutes of sustained exercise.  (yardwork, busy day on the job, playing with kids etc does not count)

Now no challenge can be accomplished without some form of accountability (thanks Linus)  First and foremost you will a need a way to track calories – I suggest the app myfitnesspal.  It has 95% of foods you eat with calorie information.  Secondly you must weigh in – I suggest weekly – any more often and the changes are too small and the scale variability too great to see real change.   If you follow this diet you will lose a proportionate amount of weight to how overweight you are.  (Dr Seuss may gain weight) Third document- record your successes (and failures).  Write down your daily calorie count.  Record your weekly weight.  Keep a diary of your “giving back” activities – what you did how you felt about it and how you could have done more.


Finally, I strongly recommend doing this with a partner.  Identify another pax that has similar needs.  Identify someone you can lean on, encourage, etc.  Remember you are not alone – you have a shield lock – use it – hold yourself accountable by telling your partner what you eating – where you are posting, what activity you have done to give back for the week.

Remember Iron sharpens Iron.


This challenge will begin Friday Nov 1 and end on Friday December 20 with a special bootcamp/CSAUP on Saturday December 21st (more on this later).  Yes this is a full 40 day challenge – you will push yourself for 40 out of the next 50 days.  On your off days get the rest you need to recover but do not go crazy with your diet.  Gains can be wiped out quickly if you are not careful.  A good rule of thumb is to not exceed 3000 calories on your “off days”

Good Luck –




Schooling at the Coconut

YHC came in hot to the Coconut to find the PAX ready to run.  Most did 5 except Quiche who did either 6 or 8 depending upon if you believe that his run app stopped working for two miles.  Compass came in to the COT at the end and we had a couple show just for QSource on Schooling.  Thanks to Gastone’s flashlight YHC didn’t trip over a log on the greenway and YHC stopped to move it out of the way.  People could have been injured or seriously killed!

Short Sale was putting in the miles as he is prepping for a 1/2 marathon in 8 weeks.

Prayer requests:

Quiche and his M are going to Pakistan for some mission work.

Prayers for Sargento’s CFL exam and his ankle.  Our own T-Square will be on the American Yammer podcast soon!

Keep pushing the rock!


what would Huck do? WWHD

YHC received a phone call last night from my Man Huck. Since he called you know it was important.
Huck was feeling down and did not want to spread the love of merlot with others so I gladly took the

530 all looking around then I whipped out the Weinkie and called the audible and explained.
Warm Up:
SSH, Mo Rockin Night Clubs, LBc’s, low slow squats,
Mosey to the Amphitheater,(isn’t it wonderful that the good Ole Boys of F3 have the cultural space of an amphitheater). Australian Mountain Climbers Lunge walk to end then dips. 5x each and increase by 5 each round.
Four Corners, YHC has bad vision and horrible handwriting so the combination can sometimes slow down reading the weinkie that early in the morning. Mumble Chatter began and thank goodness Montross helped me through the exercises. I did let all know that if they felt like my Q was not worthy they can all sign up! That always gets them quiet. Merkins, LBC, Plank Jacks, Squats.
What else would Huck do if he were here?
Calf Raises no number needed we did them until Volt and Stogie had to go to work.
We took a lap around the parking lot then to the Covered area just as the rain came.
Core Principles. Folsom has had some new men recently we all go up to them and rattle off some jargon but forget its hard to remember a lot of this stuff when you are just trying to stay in cadence.
So we did Core work for Each Core Principle. I read each one then followed by some COre. So tighten that core and hold on!
!. Rosalitas (free of charge)
2. Freddy Mercury’s (open to all Men)
3. Oblique Crunch Right and Left (Heat or cold, Rain or Shine)
4. High Plank (Led by Men in a rotating Fashion) KingPin counted the time since he is the newest
5. Heels to Heaven (Circle of Trust)
Mosey to the parking lot, took prayer request and ended with Circle of Trust.

Prayer Request
Big Pappy’s Brother in law is coming home from the Hospital, the Davenport family, and everyone involved in the Tuna this week.

The BedPan is Full.

It took a village…

For some reason today I wasn’t quite awake for what I had in store for my brothers at the Bulldog. However, in true F3 fashion the HIMs that showed up helped me stumble through. I was also impressed with the number of PAX that showed. Great work men. Here is how it went.

Warm up: SSH x 15 IC, Grass Pickers x 10 IC, Don Q x 10 IC, 15 Merkins OYO, 5 burpees for fun

1 Min AMRAP x 2 rounds
1st Set: Step-ups, Big Boys/ pax choice ab work, Dips, Swings, Curls, Mountain climbers
*Lap around the parking lot
2 Set: SSH, American Hammers, Merkins of any style, Squat presses, Curls with different grip, Mike Tysons.

We ended with a few minutes of Mary
Announcements (same as usual about the 5ks coming up)
Prayer Request: Myself and my family as we travel. All other unspoken requests.

Nice work men, thanks for the opportunity to lead.

Day 11: Love Cherishes

Consider these two scenarios.


A man’s older car begins having serious trouble, so he takes it to a mechanic.  After an assessment is made, he is told it will need a complete overhaul, which would tax his limited budget.  Because of the expensive repairs, he determines to get rid of the car and spend his funds on a new vehicle.  Seems reasonable, right?


Another man, an engineer, accidentally crushes his hand in a piece of equipment.  He rushes to the hospital and has it x-rayed, finding that numerous bones are broken. Although frustrated and in pain, he willingly uses his savings to have it doctored and placed in a cast, then gingerly nurses it back to health over the following months.  This too, probably seems reasonable to you.


The problem within our culture is that marriage is more often treated like the first scenario.  When your relationship experiences difficulty, you are urged to dump your spouse for a “newer model.”  But those who have this view do not understand the significant bond between a husband and wife.  The truth is, marriage is more like the second scenario.  You are a part of one another.  You would never cut off your hand if it was injured but would pay whatever you could afford for the best medical treatment possible.  That’s because your hand is priceless to you. It is part of who you are.


And so is your mate.  Marriage is a beautiful mystery created by God, joining two lives together as one.  This is not only happens physically but spiritually and emotionally.  You start off sharing the same house, the same bed, the same last name.  Your identity as individuals has been joined into one.  When your spouse goes through a tragedy, both of you feel it.  When you find success at your job, both of your rejoice.  But somewhere along the way, you experience disappointment, and the sobering reality that you married and imperfect person sets in.


This, however, does not change the fact that your spouse is still a part of you.  Ephesians 5:28-29 says, “Husbands ought also to love their own wives as their own bodies.  He who loves his own wife loves himself; for no one ever hated his own flesh, but nourishes and cherishes it.”


This verse speaks to husbands, but notice how each member is viewed.  They are both considered to be the same flesh.  You must treat them with the same nurture and care that you treat yourself. When you show love to your spouse, you are showing love to yourself as well.


But there is a flip side to this coin.  When you mistreat your mate, you are mistreating yourself.  Think about it.  Your lives are now interwoven together.  Your spouse cannot experience joy or pain, blessing or cursing, without it also affecting you.  So when you attack your mate, it is like attacking your own body.


It’s time to let love change your thinking.  It’s time for you to realize that your spouse is as much a part of you as your hand, your eye, or your heart.  She, too, needs to be loved and cherished.  And if she has issues causing pain or frustration, then you should care for these with the same love and tenderness as you would a bodily injury.  If he is wounded in some way, you should think of yourself as an instrument that helps bring healing to his life.


In light of this, think about how you treat your spouse’s physical body.  Do you cherish it as your own?  Do you treat it with respect and tenderness?  Do you take pleasure in who they are?  Or do you make them feel foolish or embarrassed?  Just as you treasure your eyes, hands, and feet, you should treasure your spouse as a priceless gift.


Don’t let the culture around you determine the worth of your marriage.  To compare it with something that can be discarded or replaced is to dishonor God’s purpose for it.  That would be like amputating a limb.  Instead, it should be a picture of love between two imperfect people who choose to love each other regardless.


Whenever a husband looks into the eyes of his wife, he should remember that “he who loves his wife loves himself.”  And a wife should remember that when she loves him, she is also giving love and honor to herself.


When you look at your mate, you’re looking at a part of you.  So treat her well.  Speak highly of him.  Nourish and cherish the love of your life.

Husbands ought also to love their own wives as their own bodies.

– Ephesians 5:28

Today’s Dare


What need does your spouse have that could meet today?  Can you run an errand?  Give a back rub or foot massage?  Is there housework you could help with?  Choose a gesture that says, “I cherish you” and do it with a smile.

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