F3 Gastonia

Fitness, Fellowship, Faith

Day: October 30, 2019

No Run Fun

YHC Signed up to Q Starkville this evening and this is how it whent down.

Warm Up
10 Man makers, 20 Big Boys, 30 Squats.
Then We Did several Exercises while Lunging in some fashion between each court.
The tunes were great and the tales of the P200 from Tater Hole were Fantastic.
We repeated Back and forth through the tennis courts and then back to do a few more sets of the above.



The Bed Pan is FUll

2020 Palmetto 200 Pre-blast (2 major announcements included)

As men who are part of F3, we are all looking to accelerate in Fitness, Fellowship, and Faith. Truly accelerating and improving yourself isn’t easy, but one the best things you can do to grow and improve is to set goals. If you are looking to accelerate and improve your 1st F – Fitness – I have an opportunity for you.

Set a goal to run in the Palmetto 200! Then, let me know you are going to run it and mark your calendars to join vans full of HIMs from Gastonia as we make the journey from Columbia, SC to Charleston, SC on March 27-28, 2020! It is as simple as that.
If you’re unaware, the Palmetto 200 is a 200 mile relay race from Columbia, SC to Charleston, SC (see link at the bottom of the page for more info). We will be participating as a 12-man relay team, which means you will have 11 other High Impact Men to help with this journey. Each team member will run 3 separate legs that can range from 2.5 – 10 miles. You may be saying “10 miles!!!” Most legs are actually around the 3-6 mile range and we will work with you to get an assignment you can handle.
You can do it and you have 5 months to prepare! Let me say that again, YOU CAN DO IT! The sore legs and suffering are worth it though to spend good quality time with your friends and push each other past what you thought you could do! You’ll laugh. You’ll hurt. You’ll laugh some more. You’ll have stories and memories that will last a lifetime. While my friends were running in the Tuna last weekend, I was stuck at home reading tweets and Slack posts, wishing I was there! So, I’m in for this one!

Now, the major announcement portion of the program! We already have several commits so far. Dark Helmet will be running with Gastonia! That’s right, F3 Nation’s Q of Culture will be joining us on the P200! Why, you may ask, is he running with us? Well that’s because Huckleberry has also committed to running the P200. Seriously, those are 2 HUGE commits! Several other vets including Broke, Medicine Woman, Breaker Breaker, Allen Tate and YHC will also be running. How much more motivation do you need?

Message me on Slack or Groupme (or text me at 7042805388) and let me know if you want to participate AND let me know if you are a Hard Commit (HC) or Soft Commit (SC). I will consider you a SC unless you specifically tell me you are an HC! I need HCs by Dec 3 to get the teams registered. It will cost $131.50 each to enter the race (12 man team, $1575/team). That includes a $100 discount per team on registration through December 15 (hence, the 12/3 deadline). I’ll be collecting registration money in early December. Depending on who is on your team and what the group decides, you may need to plan to chip in on van rental and 1-2 nights in a hotel.

If you have questions, reach out to me. If you want to know more about how relays work in general or hear about other’s experiences on a relay, ask at a workout. Chances are someone at your workout has participated in one at some point.

Here’s the link I promised: https://www.malakseries.com/palmetto-200

With all that said, let’s get to it fellas!


Birthday Shoes

11 strong men circled up for an afternoon Midoriyama workout with perfect weather! I was wearing my birthday shoes which are some sweet Optical White Avia Velcro Mall Walkers which I was recently gifted after the Tuna 200. My guys are so thoughtful! I just turned 55 on the 28th so let’s get started before I get any older!

Warmup: SSH x 10, Cotton Pickers x 10, Hillbillies x 10, Moroccan Night Clubs x 20.

Pledge to the American flag in Broke’s truck.

Mosey to the small soccer field
I borrowed this from F3 Pittsburgh called Sharknado.
20 Burpees, Lap around the soccer field
20 Diamond Merkins IC (yes, in cadence), Lap
20 WWII Sit Up (single count), Lap
20 Merkins IC (yes, In cadence), Lap
20 Scorpion Dry Docks IC, Lap
Rinse and Repeat (Yes I said Repeat)
Most were through with their second set when I called time on that. Dr. Seuss and Sister Act were leading the way on that one.

Slow mosey to the blocks in the woods. Some got half-blocks. Some got paver blocks. Some got 2 bricks. Slaw got a 45 lb. iron bar!
Curls x 55 with Sister Act calling. He had on his muscle shirt for all to see the pythons! It looked like he may have also been a bit cold! I suggest band aids for protection and I believe Freight will agree with me on this!
On your six for Chest Presses x 55 called by Slaw. I’m sure he wanted to take off his shirt but we were on the itchy grass!
Triceps Extensions x 55 called by Tater Hole who is sneaky strong and very young!
Another round of Curls x 55 and that’s about all the block work I can do!
I talked about the 55 reps we did as representing a year of my life and how the years go by so quickly so make each one count. Even if you feel like you don’t have a big area of influence, influence the ones you are around in a positive way!

Mosey to the playground.
3 pull-ups, 10 LBC’s, 15 CDD’s for 3 sets!
Time was running short so I changed to pullups to 3 instead of the usual 5. You’re welcome! (It may have been because I could only do 3).

Mosey back to the start.

Announcements: Rotary Pavilion Chili Cook-off Fundraiser, Sargento has tickets and several of our guys are entered.
F3 Impact Challenge is still going on. Check out the Pre-blast I sent out before last week and record activities on the f3savannah web site for our region.

Preblast for F3 Impact Challenge

F3 Impact Challenge

Prayer requests, Broke’s Sister-in-law and my friend Jimmy. Prayer by Stroganoff. Thank you sir!

*NMM Strong group today as usual. There was some discussion about me going to Q school as I did favor the shoulder work today more than usual. It can be tricky coming up with a Weinke that works for all of the manly men of Midoriyama but this one seemed to give everyone enough. Great to see Sargento and Stroganoff out in the afternoon gloom! The new shoes seemed to work ok but were much too clean for Midoriyama. I’ll be saving those for special trips to Jackson’s cafeteria around 4:00 p.m. with Oompa and Seuss!

Day 19: Love is Impossible

The Love Dare starts with a secret.  And though it’s been an unspoken element throughout each day, you’ve likely grown more and more suspicious of it all the time.  Now that you’re this far, it’s a secret you’re discovering for yourself, even if you haven’t exactly known how to put it into words.


The secret is this:  you cannot manufacture unconditional love (oragape love) out of your own heart.  It’s impossible.  It’s beyond your capabilities.  It’s beyond all our capabilities.


You may have demonstrated kindness and unselfishness in some form, and you may have learned to be more thoughtful and considerate.  But sincerely loving someone unselfishly and unconditionally is another matter altogether.


So how can you do it?  Like it or not, agape love isn’t something you can do.  It’s something only God can do.  But because of His great love for you—and His love for your spouse—He chooses to express His love through you.


Still, you may not believe that.  You may be convinced that with enough hard work and commitment, you can muster up unconditional, long-term, sacrificial love from your own heart. You want to believe it’s in you.


But how many times has your love failed to keep you from lying, from lusting, from overreacting, from thinking evil of this person you’ve vowed before God to love for the rest of your life.


How many times has your love proven incapable of controlling your anger?  How many times has your love motivated you to forgive or brought about a peaceable end to an ongoing argument?


It’s this failure that exposes mankind’s sinful condition.  We’ve all fallen short of God’s commands (Romans 3:23).  We’ve all demonstrated selfishness, hatred, and pride.  And unless something is done to cleanse us of these ungodly attributes, we will stand before God guilty as charged (Romans 6:23).  That’s why if you’re not right with God, you can’t truly love your spouse because He is the Source of that love.


You can’t give what you don’t have.  You can’t call up inner reserves and resources that aren’t there to be summoned.  In the same way that you can’t give away a million dollars if you don’t have it to start with, you cannot pay out love in greater measure than you own.  You can try, but you will fail.


So the hard news is this:  love that is able to withstand every pressure is out of your reach, as long as you’re only looking within yourself to find it.  You need someone who can give you that kind of love.


“Love is from God” (I John 4:7).  And only those who have allowed Him into their heart through faith in His Son, Jesus—only those who have received the Spirit of Christ through belief in His death and resurrection—are able to tap into love’s real power. “Apart from me,” Jesus said, “you can do nothing” (John 15:5).


But He also said, “If you abide in Me, and My words abide in you, ask whatever you wish, and it will be done for you” (John 15:7). God has promised through Christ to dwell in your heart through faith so that you can “know the love of Christ which passes knowledge; that you may be filled with all the fullness of God” (Ephesians 3:19 NKJV).


When you surrender yourself to Christ, His power can work through you.  Even at your very best, you are not able to live up to God’s standards.  But He “is able to do far more abundantly beyond all that we ask or think, according to the power that works within us” (Ephesians 3:20). That’s how you love your spouse.


So, this unsettling secret—as defeating as it may feel—has a happy ending for those who will stop resisting and will receive the love God has for them.  This means that the love He has “poured out within our hearts through the Holy Spirit who was given to us” (Romans 5:5) is always available, every time we choose to submit to it.


You simply won’t be able to do it without Him.


Perhaps you’ve never given our heart to Christ, but you sense Him drawing you today.  You may be realizing for the first time that you, too, have broken God’s commands, and that your guilt will keep you from knowing Him.  But Scripture says that if you repent by turning away from your sin and turning to God, He is willing to forgive you because of the sacrifice his Son made on the cross.  He is pursuing you, not to enslave you but to free you, so you can receive His love and forgiveness.  Then you can share it with the one you’ve been called most specifically to love.


Perhaps you’re already a believer, but you would admit that you have walked away from fellowship with God.  You’re not in the Word, you’re not in prayer, maybe you’re not even in church anymore.  The love you used to feel coursing through your veins has dwindled into apathy.


The truth is, you can’t live without Him and you can’t love without Him.  But there is no telling what He could do in your marriage if you put your trust in Him.

Let us love one another, for love is from God; and everyone who loves is born of God and knows God.

–I John 4:7

Today’s Dare


Look back over the dares from the previous days.  Were there some that seemed impossible to you?  Have you realized your need for God to change your heart and to give you the ability to love?  Ask Him to show you where you stand with Him, and ask for the strength and grace to settle your eternal destination.

Time to “Werk”

The light rain and mist didn’t stop 3 HIMs from getting some werk this morning. Some ran, some rucked. It was great to see Roundup and Hacksaw out there this morning!

YHC took us out in prayer

Keep an eye out for a P200 pre-blast in the next few days.


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