F3 Gastonia

Fitness, Fellowship, Faith

Author: Ken Rominger jr (page 1 of 3)

A lot of mary

Not much here but some rain and lightening. 8 came and 6 stayed. we ran down to the picnic shelter and did a lot of mary. the 2 shall remain nameless. we completed all exercises up and down the lexicon.

 

COT  Remember each other and their families. Keep the Lord in your focus. Have a safe independence week. American 4 miler on the 4th in charlotte.

Diggin for gold

10 Gashouse men showed Sunday morning and gave it all they had on the Walk/Ruck/Run 5 miler. Thank you guys for your inspiration!!! It was  nice rucking with Hippa and Oompa. We met a local man walking on the green way. We had a nice conversation and we may have talked him into meeting us next weekend. I want to encourage all of you that haven’t came out on a Sunday mornings.

Please keep all PAX and their families and friends in your prayers. God is doing good things in the Gashouse.

 

What the heck are we doing?

24 men showed to boost the Midoriyama count to a new height on Tuesday. With warm weather among us, all the fields and parking lots were filling up fast with kick ballers, baseballers and soccer phenomes. Seeing that so many PAX are having injuries I’ve been looking and finding more ways to build strength for legs and core. I found plenty to help TT with his erector spinae ( haha ) and Leppard’s leg, while also helping us slower runners with some strength that we can apply to our runs. Tiger brought two FNG’s with him.  Not a lot of cardio today, with that lets begin. TT took off on his run and Floppy, Swimmer and Canteen to the trails and Oompa on his recovery ruck,  the rest got to work.

Warm up  x15 IC

Moroccan Nightclubs

Hillbillies

Cotton pickers

Squat

Don Q

Rocky Balboa

Mike Tyson

 

Mosey to the small soccer field to get some blocks, only to find our field has been over ran with soccer teams. OMAHA, mosey to the parking lot for some Rout 66. We need to show out for the soccer moms. With a few PAX in good form with their hip hop style, we began the THANG.

Skater squat.

Salute Plank.  Bear Crawl to the next line.

Sandy V. Crab walk to the next line.

Hip Thigh extension.  Crab walk to the next line.

Mosey to the next parking lot.

Single Leg Deadlift.

CDD. Bear Crawl to the next line.

Mosey back to the start.

 

 

Good job today men. I know that you all wanted to run more, but we can do that next time. Welcome Mongoose and Hey Jude, good job Tiger with the FNGs and showing them the ropes. It was a gut busting good time from the hip hop/west side style Skater Squats to the quick Hip Thigh Extensions being rolled out. This was definitely a great 2nd F workout as well. Thank you guys!!

 

 

Announcements:        The Forge on Wednesdays. LBFC’s for the monthly challenge, 40 day challenge,

Prayer Request:  Many request from house fires to untimely deaths. A friend of Billy Madison’s named Katey, Dealing with cancer, please so a prayer of hope and comfort for these families.

 

CSAUP day Afterburn

8 HIM’s showed up to the Coconut Horse to run and ruck their way to morning bliss. 4 ran, 3 rucked and 1 ran/walked. 6 for coffeerama. Great time, great conversation. Thank you men!

I want to encourage others to join us if you can. This AO has been one that I look forward to. There is a lot of 2nd F time here.

Another sucky ghost Q

15 men showed for a beautiful day at  the big M. Being that our brother Slaw has been cooped up at work, I reached out to him for some added help in guiding our group to be better men. While the varsity boys were changing their depends, the jv guys got after it in the crowded park. With a lot of EC going on, time was up and so we began the ghost Q beat down.

Pledge

We mosey straight into the first set. No time for a warm up.

To get ready for the memorial day merk coming up, we start with a 1/2 Merk

1/2 mile run

50 pull-ups

100 merkins

150 squats.

On the last 1/2 mile mosey we stopped at the volleyball court for Burpees in the sand.

Mosey from the sand box back to the stop sign at tower road. From there we mosey to the light pole and complete 10 burpees. Next light pole we do 9 and then 8 then 7 and stop at the light pole at the flag and do 6.

With time almost done we rotated and did some exercises of choice. Time up.

Announcements.

Community fun run on April 14     sign up

Prayer request, COT

 

Moleskin

In a book that Stroganoff gave us ( The Travelers Gift ) one of the 7 decisions is an undecided heart. ” Most people fail because of an undecided heart, When challenged, a committed heart will search for a solution. The undecided heart searches for an escape. “

Fruitfulness at the Forge

10 Men came to the Forge at Grits and Greens in Lowell for some spiritual fulfillment on Holy week.  This week we concentrated on FRUITFULNESS.

Definition

Producing good fruit, Producing good or helpful results.

Old Testament.

Proverbs 11:30

1 Kings 3:16-28

Proverbs is a book written by Soloman to his people. Here is an example of how baring good fruit will live forever. Being fruitful is a wise.

1 Kings 3:16-28 is an example of Soloman showing us his wise judgement given to him by God. Soloman was trying to do what he could to be fair and honest with the people.

New Testament

Galations 5:16-26

Galations is a letter written by Paul to deal with the relationship between Christian jews and Christian gentiles. The Galations were starting to manipulate the Christian faith. In Galations, Paul tells us how to live in the faith and be fruitful. Christians need to unit in Christ.

We had a great discussion. As always we discussed many ways fruitfulness has affected us all, some negative and some positive. Sometimes you will see the fruit and sometimes you will not. Do not be discouraged if you do not see the fruit of some hard prayer or witnessing to/for others. The main outcome we came to is that fruitfulness needs to happen organically, the way God intended. Not by, trying to hard or by ignoring when the opportunity arises.  Live your life the way God has shown you, the fruit will come.

God bless you men.

Pockets

Fake News

Nice temps bring out a great group on Tuesday. Pulling up I found many PAX out getting some EC in. As we gather there was a guy named Quincy out doing some running on his own. So after talking with him, Canteen and a few others convinced him to stay and workout with us. So he decided to do part of the workout since he had to head home soon to his family. Hopefully he will return on Thursday. With that I explained to him that we are all idiots. He said OK. no problem. with that we started.

Warmup in cadence

10x Goofballs or until the shovel flag was in the ground

10x Merkins

10x Moroccan night clubs

10x Hillbillies

Lets Mosey to the big park map by the path leading down to the docks.

Run down the hill to the volleyball net and do Burpees. Leave there and do WW1 sit-ups at the docks, mosey back to the top and do Merkins. Start with 5 reps each then 4 then 3 then 2 then 1. Plank for the six then do a count off.

So I had put a tweet out about off road shoes and dirty clothes. Freight was calling me out on it and that is when I looked at the time and realized I had an over exaggerated wenkie. I promised him next time I wouldnt disappoint.  After catching our breath we moseyed on over to the gravel road, down to the side of the lake. This is where our FNG had to leave us.

On top of the earth dam we did some core work, all in cadence. But first we did 5 Burpees for the train whistle we heard.

20x CDD

20x Flutter Kicks

20x LBC

10x Pretzel Crunches 10 each side

10 Crunchy Frogs OYO

With time running out we moseyed back to the shovel flag for some 11’s in the parking lot. Starting at the mid point of the parking lot, we did merkins there and Tiger Squats at the curb. We didn’t quite finish before time was up.

COT, Announcements

Speed for need race 1. Sign up men. Lets support each other and lets help the community. Also there are speed for need patches.

Wednesday nights.  The Forge. At Grits and greens in Lowell. We need Speakers. Step up please.

Canteen is looking for someone to do the Savage race with. And the Warrior Dash as well. Several guys from the Folsom AO are going to the Warrior Dash.

Mud run in Columbia coming up. Its a big F3 event. Check out the preblast.

Prayer request.

High school students that were in a car accident. They are in school with Stroganoff’s daughter.

All PAX.

 

Moleskin

At the time of finishing this I learned of the passing of the great evangelist Billy Graham. It is said that he has brought over a billion people to learn of Christ Jesus. If every person who has heard the gospel through him would share with just one other person. WOW.   It is said that he has this verse in bold letters in his home.

Galatians 6:14

but God forbid that I should boast except in the cross of our Lord Jesus Christ, by whom the world has been crucified to me , and I to the world.

 

15 for 22

22 HIMs showed on a great afternoon as daylight is starting to return to our afternoon workouts.  As PAX were still pulling in and everyone ready to go we went ahead and started with the Pledge. With that we got straight to work with 15 for 15.  15 exercise for 15 reps each in cadence. Your Q was winded from all the counting.

Don Quiotes

SSH

Cotton Pickers

Toy Soldiers

Hill Billies

Shoulder Taps

Merkins  Single count

Mountain Climbers

LBC

Flutter Kicks

Freddie Mercury

American Hammer

WW1 Sit Ups single count

Step Ups

Dips aka Arm Squat

Mosey to the parking lot at the last baseball field. 8 exercises wrote in parking spaces. Complete 15 reps of an exercise then run a lap around the outside of the ball field. Move on to another exercise after the lap is completed. Keep working for 15min or till the Q says stop. Exercises were,

Crunchy Frogs

American Hammers

Flutter Kicks

Seal Jacks

Merkins

SSH

Squats

Mountain Climbers

 

Time running out and plenty to do we then line up across the parking lot for some Route 66 work heading back toward the playground. We did

Squats

Merkins

WW1 Sit Ups

With time out we finished up together and headed back to the flag.  22 for the vets led by Slaw.

Annoucenments and prayer request.

Try and come out to the Forge on Wednesdays at Grit and Greens in Lowell.

Please keep our many PAX in your prayers that are on the IR. Keep our many brothers and their friends and families in your prayers as well. With many prayers needed please don’t forget to PRAISE our Lord and Savior!!!

Good Job  brothers by all. Till next time. Aye!!

What a day for his glory!!

11 Pax came out on a cool afternoon day after celebrating our saviors birth. We had a rough go at this workout a few weeks back so I reran it with a few tweaks. With that in mind we start.

Pledge

Warm up all in cadence

10 x Don Quiotes

10 x SSH

10 x Cherry Pickers

With that we are off. Mosey to the trail across the road, stop at the entrance and do 5 Burpees. Mosey through the trail and do 5 more Burpees back at the end of the trail. Mosey back across the road. Start at the beginning of Tower road and mosey to the first light pole, do one squat. Mosey down Tower Rd adding one more squat at each light pole until we reach the big track. 14 light poles I think. 285 Squats.

For all the Carolina fans we started a Bobby Hurley Mile. 12 Bobby Hurleys and one lap around the big track. Rinse and repeat until time.

Mosey back to the start doing descending Hillbillies (since Def Leppard couldn’t make it out) at each light pole starting with 20 at the first.  With some time left Freight called out 100 LBCs for the monthly challenge. Then Slaw called out 22 for the Vets. The mumble chatter was great as always. Thank you guys for pushing me.

Announcements and prayers request. BOM

 

I shared with everyone how I’ve been trying to hold on to past traditions. I’ve learned through this last year that its ok to let go of people who have passed on and old tradition. We need to keep our eyes focused on the God and Jesus’s teachings. When he has other plans for us, we sometimes try to fight those plans. We just need to pray about it; most of all listen to those prayers. Love you guys. Be safe out there in the gloom.

 

Doing more Running

13 Pax and 1 FNG came out on a cool afternoon at Midoriyama. Since I am trying to become a better runner I am trying to increase the mileage at each workout. With that in mind we start.

Pledge

Warm up all in cadence

10 x Don Quiotes

10 x SSH

10 x Cherry Pickers

With that we are off. Mosey to the trail across the road, stop at the entrance and do 5 Burpees. Mosey through the trail and do 5 more Burpees back at the start. Mosey back across the road. Start at the beginning of Tower road and mosey to the first light pole, do one squat. Mosey down Tower Rd adding one more squat at each light pole until we reach the big track. 14 light poles I think. 285 Squats.

For all the Carolina fans we started a Bobby Hurley Mile. 12 Bobby Hurleys and one lap around the half track (if you are a FIA member) Full track if you are a F3 Man. Rinse and repeat until time. Mosey back to the start doing descending Squats at each light pole starting with 20 at the first. 105 Squats. The mumble chatter was great as always. Thank you guys for pushing me.

22 for the VETS and BOM.

 

I want everyone to keep our new FNG Devin in your prayers. He came out through the efforts of Swimmer. He hasn’t worked out in a while. He used to run half marathons. His Asthma flared up and had to leave early.  Pray that he can come back and be a part of the awesome HIM’s of  Gaston County.

As we go through the day to day routines of life I would like you all to remember to keep your eye on God and his will. The Lord has a plan for you. Listen when he speaks, keep your eyes open and don’t turn your back when you know that the Lord is leading you. Thank you men for becoming a part of my life and Merry Christmas as we celebrate the birth of Christ!!!!

 

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