F3 Gastonia

Fitness, Fellowship, Faith

Author: Def Leppard (page 1 of 6)

Respect and Discipline

12/11/2018 The Storm
9 strong at the icy Storm this morning. Breaker Breaker called for Q’s a while back so I signed up for one not knowing “The Storm” would be icy but we made it work.
Disclaimer: Be careful because it is slippery.
Warm Up: SSH x 15 IC, Cotton Pickers x 15 IC, Low Slow Squats (Tesla told me they are also called Copperhead Squats) x 15 IC, 5 Burpees OYO (I hate those)
I usually will have a topic or a verse that I will talk about during my Q and today it was a repeat of a favorite and appropriate for the morning. I couldn’t help but notice 7 of our 9 HIM’s were “Respects”. I know everyone has a lot going on this time of year, including you younger guys, but don’t forget to make time to post as much as possible during this holiday and winter season. It is much easier to stay in shape than to try to get it back in January or the Spring. One reason I try to Q is to push myself to stay after it and sometimes I will use my age as an excuse to not push myself. It was great to see so many guys “our age” and older getting after it, and on that note, I read a word from Jocko Willink about Darkness…
“The sun doesn’t shine every day. The storms will come. There are times when the nights
will be long and dark and you will be alone. There will be times when The Darkness
seems to consume everything. But don’t let it consume you.
Don’t let it consume you. Even in the darkest times. Even in the strongest storms. Even
when the sun is blotted out and the world is falling apart.
The Darkness cannot extinguish your light.
You. Your WILL. Your determination. No matter what is happening—no matter how hard
the fight is. As long as you keep fighting—you win.
Only surrender is defeat. Only quitting is the end. Because The Darkness only wins if you let it.
Do not let The Darkness win.
Fight. Fight On. To fight against The Darkness is to win. Fight On.”

Burpees x 5, run to the school and back.
Lunges x 10, Burpees x 5, run to the school and back.
Imperial Walkers x 15 (Oops, I was doing Hillbillies), Lunges x 10, Burpees x 5, run to the school and back.
Merkins x 20, Imperial Walkers x 15, Lunges x 10, Burpees x 5, run to the school and back.
Plank Jacks x 25, Merkins x 20, Imperial Walkers x 15, Lunges x 10, Burpees x 5, run to the school and back.
Squats x 30, Plank Jacks x 25, Merkins x 20, Imperial Walkers x 15, Lunges x 10, Burpees x 5, follow me, slipping and a sliding to a well-lit lower parking lot where coupons awaited.

I went by my boy Slaw’s mancave last night to borrow his well-used half blocks. He did say there would be a 20 burpee penalty if anyone broke another of his blocks as I believe the Folsom boys broke a few the last time they were used. I am happy to report no broken blocks.
Curls x 30 Single Count, On Your Six Chest Presses x 30 Single Count, Shrugs x 30 Single Count (my form was questioned by a certain Canoe but I persevered).
Repeat. Curls x 30 Single Count, On Your Six Chest Presses x 30 Single Count, Shrugs x 30 Single Count.
30 more Curls “for the girls” I believe Buckeye said and then mosey back to the school building sidewalk which was the least icy place I could find for everybody’s favorite.

Timer set up for 11 seconds with 8 second rest for 3 reps, then 10 seconds with 8 second rest, then 9, etc. We all pretty much made it about the same amount but Buckeye and Sister Act (the young’uns) were leading the way. Back to the flag.
End Up with 10 Burpees OYO. Nameorama.
More From Jocko Willink…Excerpts from Discipline Equals Freedom
“Don’t worry about motivation. Motivation is fickle. It comes and goes. It is unreliable and when
you are counting on motivation to get your goals accomplished—you will likely fall short.
So. Don’t expect to be motivated every day to get out there and make things happen. You
won’t be. Don’t count on motivation. Count on Discipline.
You know what you have to do.
So: MAKE YOURSELF DO IT. You do that with Discipline.
It happens in the darkness of the early morning. In solitude. Where I try. And I try.
And I try again. With everything I have, to be the best that I can possibly be.
Better than I was yesterday. Better than people thought I could be. Better than I
thought I could be. Faster and stronger and smarter.
And claim one victory that no one can ever take away from me. Ever. A victory that is earned
every single day. A victory of determination and will and discipline.
A victory achieved because: I will not stop.”

Announcements – Convergence Saturday 7 am at the Gashouse (Schiele Museum), Quichemas Party Saturday night. Sign up to Q. Site Q’s need your help. Everybody in F3 should be able to Q. If you enjoy F3, pay it forward by Qing a workout.

Prayer Requests – Family friend of Breaker’s, Friend of Virus, Friend of mine’s mother passed away.


Asssshhh Pond Returns

11/20/2018 Midoriyama
Def Leppard here ghost writing this entirely too late back blast for Ash Pond. Ash Pond has problems with his lower back and running seems to make it worse so he resists running (and writing backblasts). He attended a previous workout and when the call for Q’s was made he jumped back on the schedule.
He asked the Pax if we preferred Option 1 or Option 2. Mr. Freight has employed this strategy before and I will always believe there is really only one option when Freight asks but Ash Pond assured me that there were actually 2 options. Somebody (not the Pax named “Somebody” but somebody in the group) selected Option 1. As I am getting older, I don’t really remember many details of the workout all the way back on 11-20-18 except for these.
We had 10 men and we did 30 or so exercises for 1 minute each with a short rest and/or mosey in between. I remember American Hammers, Mike Tysons, Rocky Balboa’s, Burpees, CDD’s, many forms of Merkins, pullups, WWI sit ups, planking, squats, LBC’s, Flutter Kicks, many forms of Core exercises, Dips, etc. 1 minute was kinda long for some of these.
It was great to have Asssshhh Pond back at Midoriyama.



Wrestling at Folsom

Folsom 11/17/2018
One of the things about leading a workout is you never know how many may show up. Being that today was deer season opening day for rifles and Folsom men are famous for their love of the hunt, I wasn’t sure how many we would have today. When I arrive, I see a few regulars and then an awesome thing begins to happen. Hacksaw, who coaches the middle school wrestling team, has 8 or 9 of his wrestlers show up for this bootcamp style workout. No SA but 21 strong on this cold, crisp morning (Pockets had on a long sleeve shirt, for a while anyway) and here is how it went.

Disclaimer: I am not a professional. These are only suggestions. Do not get hurt. Modify as necessary.

5 burpees OYO, SSH IC x 10, Imperial Walkers IC x 10, Low Slow Squats IC x 10


Mosey to Horse Track steps.

20 Dips, 20 Squats, 20 Merkins, Single Count then run a lap up and down steps then to the end to jump step up and return. 5 Sets! Those young guys were rolling pretty fast on these. Hacksaw was trying to get an on-looking dad out to join us but I’m not sure he ever joined.

Mosey back down to the Ampitheater for “Thankful 7’s”. 7 IC reps of each exercise, then a lap to the parking lot and back.
IC Merkins, Thankful for my Faith. I believe my faith has guided me away from so many dangers and towards the things I need to be doing.
IC Merkins, LBC’s. Lap. Thankful for my wife. She’s the best person I know.
IC Merkins, LBC’s, Squats. Lap. Thankful for my family.
IC Merkins, LBC’s, Squats, Hip Slappers. Lap. Thankful for my friends and how F3 has expanded that group.
IC Merkins, LBC’s, Squats, Hip Slappers, American Hammers, Monkey Humpers (kids giggling, not so close Slaw), Flutter Kicks. Lap. Running low on time so modify. Thankful for the USA. It is the greatest country in the world and I am thankful to be here and you should be too.

Mosey to the tennis court.
This was where I was going to do reducing time sprints with my phone’s Interval timer app and my Bluetooth speaker, but using my phone to read the Weinke had caused it to die. Q Fail… but we are still sprinting. Count off 1’s and 2’s. Half the teams go to the far end of the tennis courts and half stay here. Team 1 and 2 start when I say GO and run to the far end to tag a teammate who runs back and tags the next guy until everyone has run twice. I’m not sure who won but some of those old guys are pretty fast (I see you Oompa).

Announcements: Speed for Need at Christmastown 5K next Saturday begins at 6 p.m. Show up to run or volunteer. It will be an awesome time. Christmas Party at Keaish’s Dec. 15th.

Prayer Requests: Bed Pan’s wife, Friends with illnesses, Sly coming home.

*Pleasure to lead Folsom today especially with the young ones there. I loved their enthusiasm and it is no wonder they have such a good team. Thanks to Hacksaw for inviting them and their parents for bringing them. Take time to be thankful for so many blessings!

Stations and Sprints

WarmUp SSH x 10, Don Q’s x 10, Imperial Walkers x 10, Squats x 10
Mosey to soccer fields Parking Lot near hill.
STATION 1 Nur Up Hill and run down TWICE 10 Hand Release Merkins
Run to STATION 2 to the left near the end of the parking lot.
LEGS – Monkey Humpers x 25 and Calf Raises On Curb x 25 (Single Count)
Run back to STATION 1 Run Up Hill and down TWICE 10 Hand Release Merkins
Run to STATION 3 at the end of the parking lot.
ARMS and SHOULDERS – CDD’s x 25 and Morrocans x 25 (Single Count)
Run back to STATION 1 Run Up Hill and down TWICE 10 Hand Release Merkins
Run to STATION 4 on the right
CORE – LBFC’s x 25 (Count the Crunch) and Hillbillies x 25 (Single Count)
Run back to STATION 1 Run Up Hill and down TWICE 10 Hand Release Merkins.
Everyone got in a lap and a station, several got in more than that. Nice work!

Mosey to Small Soccer Field corner for … Block Work!
Curls x 30, Shrugs x 30, 3 Sets. Slaw and Gold Digger with the larger blocks! Aye!

Mosey to line up on a Soccer Field Line.
Approximately 35 yards. I set up my Interval Timer with my tiny speaker.
Whistle starts run until you cross finish line before Airhorn, 10 sec Rest.
Whistle starts run back to previous line before Airhorn, 10 sec Rest.
11 seconds 3 times, 10 seconds 3 times, 9 seconds 3 times, etc.
all the way down to 3 seconds each with a 10 sec rest after Airhorn.
When you don’t beat the Airhorn, step out of the way and do 5 Squats
at each whistle. Sister Act and Gold Digger made it down to 4 or 5 seconds intervals!
I got this from Timeshare AO at North Myrtle beach a while back.

Mosey Back to the flag.

Word about our life counting down like that Timer. Bible says life is like
a vapor, here today and gone tomorrow. Know why you do what you do.
First F Fitness makes us stronger for the things we face, 2nd F Fellowship
makes us help our brothers and lift them up. Read Stroganoff’s Back
Blast about how his F3 friends made all the difference through his recent
struggles. 3rd F Faith helps us live better for the world and our families
and know that it is Not Just About US. It is about Us lifting up others.

– Convergence Saturday, Nov 10th at 7 am at Stowe Park in Belmont with a 3rd F event to follow. All F3 Gastonia men should try to attend.
– “Quiche”mas Party Dec. 15th.
– Several of our guys (Sargento, Tiger, Sister Act) are running a local half marathon in Belmont on Dec. 22nd.
– Hipaa Qing a kettlebell/weights AO on Tuesdays during November at WA Bess Elementary at 5:30 a.m.

Prayer Requests – Tyson’s Family in the loss of his grandmother, DDC on his mission trip.



Date 01NOV18

K.I.S.S. Kiss it Stupidly Simple

Q: Oompa Loompa
PAX: Floppy Disc, CPAP, Swimmer, Edison, Blart, Broke, Sister Act, Def Leppard (Respect), Tiger, Slaw, T-Square, Discount Double Check, Roadie, Gomer, Walt (FNG), Oompa Loompa (Respect)

Three Fs stand for Fitness, Fellowship and Faith; F3 mission statement; 5 Core principles of F3



Warm up with 11 SSH (IC)

It is legend that we can’t count at Midoriyama, so two exercises only. Does running count as an exercise?

Merkins for arms. WW1’s for core. Running for legs and cardio. Circuit around horseshoe perimeter is +/- .15 miles
Circuit 1 Mosey around horseshoe enclosure for 11 merkins OYO.
Circuit 2 Mosey around horseshoe enclosure for 11 WW1 situps OYO.

Rinse & Repeat until time expires. It’s you versus you.

Bonus: If any PAX completes 20 circuits, the Q does 20 burpees.

Off we go! Sister Act got 28, Broke got 26, Tiger & Slaw got around 24 & Errrbody else said they got 20. Sister Act ran 4.2 miles with 154 merkins and 154 WW1’s.

Oompa drops 20 burpees as promised. Some watched, some joined in.
Welcome to fellow devil dog FNG Scott Marshall, forever known as F3 Walt from Gran Torino

Quiche’s trip to Pakistan got rescheduled
Shocker’s trip to Haiti
DDC for his mission trip to Latin America
Those battling addictions or health issues
2.0’s away at college

Convergence at the Yank in Belmont for November 10th
3rd F afterwards
Christmastown 5K November 24th. Come out a support. We will push 8 chariots
Christmas party Dec 15th. More details to follow

Muddy Poston

10/28/2018 2:30 p.m. George Poston Park in Lowell. Backblast for our Sunday afternoon Mountain Bike ride.
A Twitter notice was sent out to F3 Gastonia to any mountain bike riders who wanted to ride be at Whitewater Center (if trails were open) or at Poston. Well, Whitewater trails were closed so Poston it is. To be honest, I do not like riding mountain bikes at Poston even in the best of conditions. In a moment of delusion and/or weakness, I decided to attend this debacle since the weather was so nice. Big Mistake! First thing in the parking lot, a policeman pulls up to us asks one of us to come closer to his car window. The officer hands Boudin a tube replacement kit he had found with no ID on it and is on his way. Gumby investigates some suspicious behavior in the parking lot and then we are ready to ride. The ride begins and everything seems fine. It is a little muddy but not too bad so far. At the Lake Loop intersection, the gang is all waiting for me to show up. We take off on Laurel Hill Loop (I think) and after a couple of close calls and even being very cautious, I eventually fall off the bike on a big, muddy, leafy, rooty downhill slope even though I was going pretty slow. I tried to do the stuntman roll like you see on TV but I was holding on to a bike so it wasn’t very graceful. I wasn’t hurt too bad (scrape on the arm and a bruise on the top of my foot) but that sealed the deal for me for today’s riding. I’m out! I followed the trail down to the creek bridge and Boudin and I escaped back to the gravel road and eventually the parking lot. The other guys got in around 8 miles and we got in around 3. Poston is difficult enough in the best of conditions but being wet made it no fun for me. I will leave it for the (Semi) professionals. Those dudes are TOUGH!

Mountain Biking at WWC

Sunday 10/21/2018 2:30 p.m. at US National Whitewater Center
There is a group text that goes around every so often to a few guys who ride mountain bikes. This text is usually from someone who decides they are going somewhere to ride and would like to see if anyone else is interested. This has never been a formal arrangement but it seems to be that in the fall, the meetings are more regular. This meeting starts in the large gravel parking lot a few parking rows past the bathrooms. After discussion with the group, this can be a weekly meeting, provided the Whitewater Center Trails are open (check their website). If they are closed, we can move it to Poston Park in Lowell. We had very fast guys (Swimmer, Floppy Disk, Two Stroke, Gumby) and pretty fast guys (Sidecar, Wojo, etc.) and kinda fast guys. We don’t need to name them, we know who we are! The great thing is the faster guys always wait on the slower ones so each guy gets to push as much as he can without the group leaving him. I really appreciate that the faster guys do that. I volunteered to do a “backblast” and we’ll see if the Weasel Shaker will consider this a legit AO. Certain skillet chasers may disapprove but we will defer to the all-knowing Weasel Shaker. I assure you this is a tough workout. We rode the “Parkway” trail to the “Prairie Dog” trail. We then tried the new trails across the highway. The “Smokey” trail was first. This was a nice short trail that led back to the road. We then rode the “Bandit” trail which seemed long and hilly and was a little muddy but should be much better after it is broken in. That was enough for me. Several of us stopped then and returned to the parking lot for around 7 miles. A few others connected to the Academy trail to got in over 10 miles. We had an FNG (new to F3 but not to riding with us) named Nathan Freeman who is a friend of Gumby. He was nicknamed Clown Car due to his funny clown horn on his bike. Consider this your invitation to join the rides. FYI. Mayor stood me up today.

Angry 7’s

Mount Hollywood 10/22/18
SSH x 15 IC
Don Q x 15 IC
Cotton Pickers x 15 IC

Mosey to back BB&T parking lot downtown near the nice well-lit wall for Angry 7’s!
7 reps of an IN CADENCE exercise, run a lap around the bank and return for a word about Anger while we catch our breath.
7 Merkins, run. In your anger, do not sin. “One who is quick tempered displays folly or foolishness.”
7 LBC’s, 7 Merkins, run. “Better a patient man than a warrior, a man who controls his temper than one who takes a city.” Patience is often an antidote for anger. Take that extra time to be patient in conversation especially with family.
7 Low Slow Squats, LBC’s, Merkins, run. “Do not let the sun go down while you are still angry.” Grudges eventually hurt you. I consider this essential to staying married for 31 years. My M is great at this and I am improving.
7 Hip Slappers (Where’s Huck?), Low Slow Squats, LBC’s, Merkins, run. “Be quick to listen, slow to speak and slow to anger.” Reminder to take a deep breath before we speak and think about what we are saying.
7 WWI (probably shouldn’t be done In Cadence but we did any way), Hip Slappers, Low Slow Squats, LBC’s, Merkins, run. “Fools give full vent to their anger, but the wise bring calm.” Think of someone you know who is patient and calm and try to be more like that.
7 Monkeys Humpers, WWI, Hip Slappers, Low Slow Squats, LBC’s, Merkins, run. “It is to ones glory to overlook an offense.” Again, my M is great at this.
7 Flying Squirrels (CSpan special), Monkey Humpers, WWI, Hip Slappers, Low Slow Squats, LBC’s, Merkins, All In Cadence, run. “A gentle answer turns away wrath.” This is essential especially when dealing with your children.

1 minute Wall Sit with a few presses included.

Rugby Sprints. An exercise performed until Q says Go and then sprint across parking lot, sprint back across parking lot and then walk back across parking lot. Sprint should be faster pace than your previous lap speed. Little Baby Flutter Crunches, Freddie Macs, Jump Lunges (Sister Act’s fault for these), Merkins.

Mosey back to the school parking lot.

Announcements: 40 day challenge starting today, Convergence 11-10 at Yank at 7am, 3rd F event after that Convergence on 11-10 with Tiger and Squirt speaking.
Prayer Requests: Shad Rap’s M and son.


*Nice to be out on this cool morning. We got in almost 2 miles and plenty of reps of arms, core, legs and a little speed work. I wouldn’t have wanted to be the person at the bank machine when 10 men started running from the back of the parking lot toward their car. Sister Act was kind of quiet, so that was unusual. Slaw posting on a weekday morning was good to see and he was scraping the ground on the Low Slow Squats. We call those Slaw Squats at Midoriyama. Orangeman has been training for the half in Belmont and it sounds like he is ready. Shad Rap has his VQ Thursday at the Goat. Nice to see Freon posting as he lives close by and just runs up for the workout. Virus was running fast this morning on his laps around the bank. Always good to see all of the Mount Hollywood regulars. Tesla was War Daddy (oldest) and Shad Rap was War Baby (youngest). Until next time.

1 Corinthians 16:13 Be on your guard, stand firm in the faith; be men of courage: be strong.

Cooler at Crossroads

14 various and assorted runners started at various and assorted times from Ingles in Dallas with various and assorted distances and paces. Gold Digger is training for a marathon and got in a speedy 18 miles. Pizza Man, Defib and Tool Time all got in a half marathon at 13.1 miles. Broke took off for 8 miles. Most everyone else pulled 5 miles. Welcome 2 FNG’s. Nature Boy – Trevor Adams who is a wrestler for Hacksaw at W.C. Friday. Tiny – Kevin Mills who I am not sure was in the workout but was there for COT and I wasn’t going to NOT give him a name. I went to school with him and we played baseball together a while back. Nice way to start a cooler Sunday Morning. Coffeeteria followed.
Announcements: Burpeethon next Saturday at 9 am. Christmastown 5K is filling up and Pizza told us there will be 8, yeah he said 8 chairs that will need to be pushed for Speed for Need!

Namaan Takes The Plunge

Forge 9/26/18
Our story this week was an Old Testament man named Namaan who was a popular, respected battle hero but had a terrible skin disease called leprosy. The cliff notes version of the story is his wife’s servant girl said he should go to Israel and see a prophet who could heal him. He talked about this with his king and his king have him money and sent him on his way. The King of Israel got angry and thought this was a trick but the prophet Elisha sent for Namaan. When Namaam arrived at Elisha’s house, a messenger was sent out to Namaan and told him to wash seven times in the Jordan river and your flesh will be restored! Namaan got angry about this since the prophet didn’t even come out to greet him and he also complained about the dirty Jordan river! Namaan’s servants convinced him to do as the prophet said and as a result he was healed! Here are a few lessons from the story that we discussed:
1) God uses available, committed messengers. The servant girl was small, humble, obedient, insignificant to men and living in dire conditions but used her position for God’s message to an unwilling listener.
2) The Grace of God can’t be purchased. The king wanted to help by paying the King of Israel to help heal Namaan rather than relying on God’s healing through the prophet.
3) God is contantly at work to lead people to himself, no matter how dark their condition. Elisha says “Let him come to me” and this is a symbol of God’s love for all of us.
4) Pride can cause us to miss out on God’s blessings. Who can experience God’s grace? The humble. Who are the proud? Those who are indifferent to God’s plan. There are many verses on the destruction caused by pride.
5) Opinions can also cause us to miss God’s blessings. Verse 11 begins with “I thought” whereas following God’s plans as laid out in His Word is usually a pretty clear path to follow. Opinions shouldn’t take priority over God’s Word.
6) God has the power to change lives if we follow His commands. Just as Namaan stubbornly followed God’s plan, it healed him and changed his life. The same can apply to our lives and those we affect.

Questions We Discussed
1) Are we open to God’s message? Do we even remember what our preacher preaches or what our devotions are about?
2) Do we sometimes ignore certain people with God’s message because of their “condition”? Family members, angry people, people different from us.
3) Are we too proud? If we were sure God was telling us to do something seemingly ridiculous, would we do it? Are we humble enough to be open to God’s plan?
4) Do we let our “opinions” about God’s word cloud the message he is trying to send? My preacher friend said he often heard from people, “I know the Bible says this but…” Are we guilty of saying that or at least thinking it in some situations?
5) Do we really believe God still changes lives? Have we “given up” on certain people?

Thanks for the guys attending and hope to see you next week.

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