F3 Gastonia

Fitness, Fellowship, Faith

Author: Tiger (page 1 of 3)

The Hills Are Alive

Word got out that Tiger had one of the Q’s today and whole group decided it was a better idea to go all the way to New Orleans.  Wise decision.  Safe travel to you all and good luck in the races.

For those of us who decided to stay home and step out on a Saturday morning, here’s how it went:

Pledge.  Mosey up Nichols hill and back down Myrtle street to corner of Stowe Park.  Q calls for some hill work.  From Main to Central up Myrtle street is a hill.  Hills are not fun.  Let’s do it.  Eleven utility poles on left side. At each pole 10 merkins, back to start of hill for 10 squats.  Go from start to next pole, rinse and repeat at each utility pole.  First few not too bad, but the last about five were tough having done the hill so many times.  At last pole stay at top of hill

Mosey to Davis Park.  Modified triple nickel.  Five step ups each leg on picnic table (that’s 10 total for Midoryama goers)  then to park for five pull ups, run up the hill for five merkins.

Got about 10 minutes left, mosey (up another hill of course) and back to Stowe park for Mary.  Go to Yank.  Time.  Really tough workout today, way to push the rock men!!

Q spoke a moment on Galatians 5:22-23, Fruit of the Spirit, and how important being disciplined is in maintaining a healthy spirit.

Announcements: CSAUP upcoming in two weeks, 2nd F at Wild Wing Café the afternoon of CSAUP time to be determined, rooster, looking for another runner for P200, 2nd F on Fridays on Main Street Belmont at Station.

Prayer requests: Pizza Man M, Top Hat and family, brother from Lake Norman who committed suicide – his family and friends, others who struggle with depression or problems, brothers traveling to New Orleans and their families, this week Pax Anchorman, Virus, Swimmer, Broke, Gold Digger, Roscoe, Bed Pan, Linus and families

YHC took us out

Always an honor


Monday Morning Fartsacking

Hope Dark Knight had a good turn out this morning, otherwise Gastonia region had a serious fartsack problem this morning.  Do you think Tom Brady stays in the bed all morning?  Me either

Anyway five HIM showed and got better for it.

Warm – up: Big arm circles, SSH, Imperial Walker, Don Q, all 10X IC. Pledge.

Mosey to entrance to school.  YHC dialed up a self serving Q this morning.  Keeping Quiche theme of 5000 reps, Q called 25 merkins, 25 lbc, 25 squats and do a lap around parking lot.  Keep going till Q says stop.

Time, mosey to flag.  YHC got 14 rounds, Broke a couple more.

Announcements: CSAUP and Rooster sign up ongoing, Q source on Sunday mornings, 2nd F opportunity at Station on Main Street Belmont at 5:00 Friday afternoon, BRR team in the making, and hike up Mt Mitchell in May

YHC had a word regarding serving.  Mentioned that the Q today was self serving as I had to catch up on my challenge.  But our ultimate call to service is service to God first and our fellow man.  Take every opportunity, and create opportunity to be a shining light in a dark world.  That is our greatest call.

Prayer requests: Pizzaman M, Hushpuppy surgery, brothers returned from Chimbote, brothers headed to New Orleans.

Pax we praying for this week: Broke, Gold Digger, Roscoe, Linus, Bed Pan, Swimmer, Virus, Anchor Man

YCH took us out

Always and honor


Secrets Revealed

Nine HIM showed at Mirdoryama on a cool, rainy afternoon, rain coming down pretty good at the start.  Here’s how it went:

Warmup, SSH, Imperial Walkers, Big Arm Circles, Cotton Pickers, mosey to parking lot at trail head.

YHC calls route 66, with deconstructed merkins, this got the chatter started quickly.  Nothing to do but get it done.  Got to pace on these, so time allowed for chatter of all types.  Leopard chimes in with his secret use of Vaseline.  You got to ask him.  Enough said, I’m out on that one.

Short mosey to turd shack. YHC calls for side plank with feet on wall 18 inches and then knee to elbow for 10 reps.  This is hard!!  Really fires your core, especially with a very slick, wet wall.  10 reps each side and lap around the parking lot.  Back to shack for same plus 10 derkins with feet 18 inches on wall.  Again, super difficult.  Another lap.  Back to shack for same plus 10 mountain climbers and a lap.

Go to pavilion for 10 step ups each leg, 15 dips, 20 reverse grip incline merkins. Rinse and repeat.  25 big boys.  Head back to flag for Pledge.

YHC had a few words on struggles of life, and how they are sometimes helpful in maintaining focus on from where we draw our strength.  “We take glory in our suffering, because suffering produces perseverance, perseverance, character, and character, hope. And hope does not put us to shame because God’s love has been poured out into our hearts through the Holy Spirit whos as been given to us.” Romans 5:3-5

Announcements:  2nd F at Station downtown Belmont Friday at 5:00 (Station is in front section of South Main Cycles on Main Street by the train tracks), Hippa celebrating anniversary Q at Schiele Saturday, Q source Sunday mornings at 7:30 at Crossroads and Coconut Horse.

Prayer requests: leadership council, rejoice in Hippa friend after successful surgery, Montross relative, family of friend of Medicine Woman who lost a son.

Always an honor to lead



Write Your Epitaph

Six Pax gathered at Mt Hollywood for final beatdown of 2018. Four for bootcamp, two rucking (Mayor and Seuss).

Warmup: SSH, Imperial Walkers, Copperhead Squats, Don Q, M Night Clubs.

Mosey in front of school, train burpees to start. Move on to Dora, 100 WWI sit ups, 200 merkins, 300 LBC. Partner does a lap, alternate long lap around parking lot and short NUR around first island.

Move to benches for 15 to 1, step ups count each leg and then move to dips. Start with 15 reps, then 14, all the way to 1. Finish this and move on to modified route 66 using deconstructed burpees and then lunge to next stop. Real crowd pleaser as this is really tough. Made it through 8 rounds and then called time. Mosey back to flag for pledge.

Mayor and Seuss joined for announcements.

Storm on New Year Day start time is 6:30

Prayer requests, leadership for the new year, Pax with burdens that may not be known.

YHC talked briefly about an activity introduced by First Presbyterian Belmont minister in a men’s group a couple of years ago in thinking of what you would want your epitaph to say about you. Going in the new year is a good time to reflect on the past, what we have done well and what we can improve upon, and be sure that 2019 sees us giving our absolute best effort at being the men that we desire to be. Jeremiah 29:11 says “For I know the plans I have for you declares the Lord, plans for welfare and not for evil, to give you a future and a hope.”

Happy New Year


Day 40

Today marks the end of the 40 day spiritual challenge, at least as it was defined.  Hopefully the challenge will continue each day forward.  Those of you who have been read Ecclesiastes for the first time may have been a little surprised and confused by its words.  The message and the wisdom of Ecclesiastes is that life is filled with high points and low points, but the thing to always remember is the God rejoices with peaks of life and strengthens us through the valleys.  Keeping a God centered life will help always keep life in proper perspective.

I hope that today doesn’t mark and end for anyone, but only a move into focusing on another book of God’s word.  Also, continue to pray for your Pax and others among us.


Day 28

Men we are on day 28 of the 40 day spiritual challenge – reading the book of Proverbs and Ecclesiastes.  Remember that we have 43 chapters total in 40 days, so you need to double up three days.

I hope you are finding the words of Proverbs to be uplifting and encouraging.  I know I can insert my name in many verses that speak of “folly” and “wicked”.  Truly the wise do their best to be humble, disciplined, slow to anger, and free of malicious intent.

Remember too the Pax you pulled from the bucket.  If you didn’t pull a name, then pick a brother and pray for him and his family for a week or two.  You can’t underestimate the power of God to move mountains.

“Blessed is the man who listens to me, watching daily at my doors, waiting at my doorway, For whoever finds me finds life and receives favor from the Lord”


Let’s See Some New Sites

The Yank was gracious enough to lend its facility to Girls on the Run 5k event, so YHC decided to show the Pax some new areas of Belmont and stay out of the girls way.    Here’s how it went:


SSH 15x, Imperial Walkers 10x, Don Qs 10x.  Pledge

Mosey to corner of Glenway and Catawba.  Go up Catawba stppimg at each utiliy pole for 10spider man merkins.  13 poles total.  Continue up Catawba to basketball court by Frady field.  Mumble chatter strong during mosey.  Them the jokes started.  All bad ones except YHC joke.  It was hilarious.  10 step ups each leg.  Head to baseline of court.  Shuffle  and touch floor on each shuffle in figure 8 pattern.  10 step ups.  Back to baseline for burpee suicides.  Start with one, go to top of key and back, two burpees, half court Three, top of key spposite four, opposite baseline five, and repeat on way back.  Mosey through neighborhood to one of the hills for triple nickel.  Diamond merkins and squat jumps.  Head back down Catawba.  Hit utility poles on way back for 10 flutter cruches at each  Finally a few minutes remain so we start 11’s, tiger squats and mike Tysons.  Time

Not many announcements, except Christas party, also remember operation sweet tooth.

Prayer requests Hippa’s aunt, and apologies that I can’t remember others.


YHC took us out

Always an honor


Grateful Beatdown

I guess the Gastonia region PAX take a pre-blast very serious, as only five posted this morning at Hollywood.  That’s okay, those five didn’t just push the rock, they picked up and carried it.  Nice work men.

Warmup 15 SSH, 15 high knees, 15 Don Q’s.  Pledge.

Mosey down to Veterans Park, which is the bottom of First Baptist hill.  Go up the hill, stop at first intersection, 25 merkins, next side street, 25 wide arm merkins, keep up the hill to next street for 25 military merkins, continue up and stop for 25 diamond merkins.  Back down hill stopping for the same merkins at each stop.  By the way, face downhill for each set.  Arms and shoulders jacked by the time we got back to the park.

Head back up the hill, this time stopping for 25 big boy sit ups at each street, facing up hill for these.  At top of hill, we turned around and went back to main street.  Took a left and went to the corner with the Italian restaurant.  Stopped for 10 hip slappers against their wall.  The side walk is very slippery, quickly omahaed and kept running back to start. Time.

Q read Philippians 4:12-13 ”  I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want. 13 I can do all this through him who gives me strength.”  A few words regarding being grateful even when things are happening in life that may make gratitude difficult.  Christ gives strength.  Always

Most AO’s open Thanksgiving except Midoryama, Goat is moving time to 6:30.  Speed for need in McAdenville Saturday, Christmas party Dec 15.  Operation Sweet tooth in swing so bring toys to a workout, also remember the character band aids.

Also shirts are up for Mt Hollywood and Bulldog, but orders are only taken through Nov 23, so get those ordered.  Need 12.

Prayer requests, Orangeman M, Shadrap son, those effected by wildfires, and those still recovering from storms.

Q took us out

Always an honor


Let’s Try Something Different

Nine showed at Mirdoryama on a gloomy evening.  Didn’t rain, not sure how we avoided it, but turned out to a good evening to try something a little different.  Here’s how it went.


Side Straddle Hop x 12, Imperial Walkers x12, Don Q x 12


Mosey to far paking lot by soccer fields.  Started in one corner.  Q called for an animal theme start.  Each exercise started at the side curb and proceeded up to parking space lines. Idea was to get a total body workout, but maintain a core focus.  First, duck walk with a shoulder press, Al Gore for the six.  Everybody mosey to the turd shack for 10 hip slappers in cadence.  Mosey back to the start.  Bunny hop with a shoulder press, mosey to turd shack for ten donkey kicks, mosey back to start.  After each exercise mosey to turd shack alternating hip slappers and donkey kicks and back to start.  Continued with crab walk, chameleon walk, crouching tiger with burpee, and bear crawl with burpee.  All of these exercise are performed low to the ground, to stress the shoulders, triceps and big focus on keeping core tight.

After last set of donkey kicks we went to the big soccer field for progressive workout around small track.  Started with 10 flutter crunches, ran to next turn for 10 flutter crunches and 10 jumping lunges, next turn 10 each of first two exercise plus 10 hand release merkins, this is where Slaw decided to play in the mud puddle.  Last was all three exercises plus 10 jump squats.

Mosey back to middle parking lot for inch worms to third stripe to finish cooking the core. Fellowship mosey back to start.  Time

Different kind of work out today, one that can be as easy or as difficult as is wanted by changing body position.  Closer to the ground is much harder on the exercises involving plank.  Good push by all.

Remember speed for need in McAdenville, half marathon in Belmont Dec 22, and Christmas party Dec 15 at (Keesh, Quiche, Ceash) house.

Prayer requests, Lil Sweet has a friend with cancer, Def Leopard wife having knee problem, Nantan on a boat, DDC traveling, Sly and his unit, victims and responders to CA wildfires.

Always  an honor


40 Day Spiritual Challenge

Great job by Freight organizing  3rd F event after convergence.  Freight shared a well thought out word on Moses father in law Jethro, referencing how Moses relied his father in law heavily for advice in proper actions.  Moral of the story was how we all need advice and listening ears from time to time, and how Whetstone was created to be another avenue for Pax to rely on.

That aligned nicely with YHC comments on wisdom.  Wisdom will not be achieved until we submit to our Father,  Keeping His commands.  And the beauty is that submitting to Him makes not doing the don’ts and doing the do’s not only desirable, but pleasurable.  YHC stated how the books of Proverbs and Ecclesiastes are books on wisdom.

YHC then referenced how Broke made the comment a couple of weeks ago, “what if we had a spiritual challenge, praying and reading our Bible each day.  What kind of change might we see?”  After consulting with Broke, a 40 day spiritual challenge was issued.  Proverbs has 31 chapters, Ecclesiastes has 12 chapters.  Challenge is to read a chapter a day from these books, and on three days read two chapters.  A total of 43 chapters in 40 days.  But don’t just read the words.  Meditate on them, God will speak to you.

Second part of challenge is to choose a fellow Pax and pray for him every day.  Contact him if you wish and see if there are any special requests.  Otherwise just lift him to God every day.


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