F3 Gastonia

Fitness, Fellowship, Faith

Author: Tool Time (page 1 of 5)

Folsom Vern

Warm Up

20ic SSH IC
15ic Don Q’s IC
100 Moroccan Night Clubs IC

Mosey to the Flag for the Pledge

 

The Thang:
this is one of my favorite Brownstreak workouts.  The Vern It’s easy to follow and steady pace…Modified a little to help with YHC injury.

30 CDD’s IC
Mosey 1 Lap
20 dips IC
Mosey 1 Lap
25 Merkins
Mosey
30LBC’s IC
Mosey
REPEATO x1

With our Mosey’s we had almost 4 miles total for the day! While waiting on the six after each lap we would plank or some other exercise ….all Pax pushed except maybe Sister Act….he was upset that YHC had us running through wet grass…so YHC decided during a couple of the laps we would do some LBC’s and well…let’s just say stop drop and rolls…in the wet grass…after each lap we did various exercises as we waiting on the six to return…TClaps to Volt for pushing through all the running! And Tclaps to Gold Digger for grabbing the six throughout the beat down.

Announcements: 2.0 Friendly workout at Folsom June 16th, Convergence June 9th at Midoriyama 7:am start…Q school will be provided throughout the workout …

 

 

COT

YHC spoke about our Heart according to the Biblical meaning. ( our true self ). And the fact that if you know Him as Lord and Savior your heart is good. That we should Always be treating the unseen world as more important than the seen. Let the reflected Glory of God shine in you men ….this will cause people to pause and ask you why you are so joyful. Stay connected to the Sky Q for without him you will wither and dry quickly..

 

Prayer Requests: the Self Family, Pax dealing with loss of family, IR PAX,

 

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

 

It was an honor to lead today men!

ToolTime

Sweat Box Delirium

Warm-up:

 

NONE

Pledge

The Thang:

7 men went out for some fellowship and a mosey ….some did 4+ miles some did 5 some did more …. all got out of the fartsack and made each other better and all forgot where they were….

 

COT

Announcements – SpeedForNeed Memorial day Race, Memorial Day Murph at Black Knight  7 am, May 19 ( This Saturday) 2.0 Friendly workout at Folsom, Pain Lab traveling to Folsom this Saturday

Prayers-

Sargento’s M traveling, F3Sly and his fellow soldiers in Afghanistan

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

 

Tool Time

F3 Gastonia Is Getting Faster

Pledge

The Thang:

Mosey or Ruck for –5 miles or more!

Great weather today and a great group of guys! Good to see this AO holding the number of men it has been lately YHC looks forward to Sunday morning with his F3 brothers! Gastonia is getting faster….All of us that are regularly coming out to Coconut Horse! Men if you want something you have got to go after it with everything you have. You need to be willing to make the sacrifices required to obtain your goal. Stay disciplined and get after it!

COT

Announcements

Memorial Day Murph 7 AM at Black Knight   http://f3gastonia.com/2018/05/06/murph-preblast/    if not doing that come to the Patriot Festival and run the 5k with SpeedForNeed  while we push Veterans  https://runsignup.com/Race/NC/Charlotte/PatriotFest5k .either way do something to honor our Fallen Heroes!

Prayers

JK2’s father

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

As always it was an honor men!

 

Tool Time

At A Loss

Pledge

The Thang:

22 men yes 22 #HIMS went out for some fellowship and a mosey or a Ruck ….All did 5 miles and 1 did more all got out of the fartsack and made each other better. YHC continues to be amazed at what is happening in F3 Gastonia. You men truly are an inspiration and we are making a difference! Keep EH’ing because  there are so many more Sad Clowns that don’t know about this treasure we have.

 

COT

Announcements –

Christina Latini 8k next Saturday in Huntersville with a Virtual option at Rankin Lake Park in Gastonia Pizza Man will tweet out details,

Prayers-

YHC was at a loss for words today while praying ….simply couldn’t believe how many men showed up today

JK2’s father, Sargento trip this week, F3Sly and his fellow soldiers in Afghanistan , Def Leppard traveling to China and India , Breaker Break’s friend Battling cancer.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong

Honored,

Tool Time

The Pub

Warm-up:

 

NONE

Pledge

The Thang:

8 men went out for some fellowship and a mosey ….some did 3 miles some did 5 all got out of the fartsack and made each other better

 

COT

Announcements – Third F quarterly Event this  Friday at 7 ,SpeedForNeed at the Community Foundation 5k this Saturday

Prayers-

JK2’s father, Monks Conference this weekend, F3Sly and his fellow soldiers in Afghanistan

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

 

Tool Time

Easter Mosey

Warm-up:

None

The Thang:

Mosey or Ruck for –5 miles

Great weather today for an Easter Mosey / Ruck. Lots to be thankful for today men! He Is Risen. All worked hard some did 5 miles some did more!

Prayers

JK2’s Father, Oompa Loompa’s 2.0 on mission trip in Honduras.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

As always it was an honor men!

 

ToolTime

3 Year F3 Gastonia Anniversary Convergence at Folsom

Today was the convergence shortly after our GasHouse 3 year anniversary. ToolTime asked me to co-Q, and I have learned over the last few years to always say yes to ToolTime-there is a reason he is asking and I will be better off if I say yes. I arrived early for some EC and realized I was not alone. There was another rucker, a runner meeting 2 other runners on their way, and (drum roll………..) ROADIE out for an extra credit run. Holy NUTS! This F3 thing never quits amazing me. HIPAA and I took off for our ruck (T-square had the runny bunnies and could not make it) and watched as cars started coming in. Just before 0700 we got back and did the usual back-slapping and catching-up with everyone. ToolTime’s plan was I would start then hand off after 20 minutes so we got to it. I started with a quick review of nantanology history in GasHouse from my perspective while the mumble chatter started-I have learned to persevere through the mumble chatter and even (from my standpoint) to accelerate the workout to combat the mumble chatter. We started with a quick warm up (is there really any other kind??) with a few SSH, Merkins, and Squats. Pizza Man’s chatter seemed a little too much so I had to bring out the Monkey Humpers but even that didn’t get him quiet so we split off from the Pain Lab and headed to the tennis courts. My plan was partner work, however it has been awhile since I posted at Folsom, and I forgot there were 300 tennis courts. I really only thought there were 2 or 3….oh well.

 

All Pax on back wall (yes, it’s a wall, not a fence. I am the Q and if I say wall, then it’s a wall-period, end of story). So again, all pax on back wall, P1 picks up P2 and carries him across the 735 tennis courts and puts him down gently then both pax mosey back to start. Flapjack and repeat. Not really sure riding on Pockets shoulders was any easier than carrying him. A year ago I could probably have had a preference both based on his weight and my ability-thanks F3.

 

We planked for the 6 then started next part. P1 gets in plank position, P2 does suicide burpee thing. Go to first line (any line really), do a burpee, then run back. Repeat the process with each tennis court doing a burpee at 2 separate lines per tennis court while P1 stays in plank position. That was the original plan, however due to the number of courts that I had not planned (I really think there are only 27 courts), we changed the plank to LBCs after consulting a few of the guys around me in plank position. At some point, P1 and P2 swap. I don’t really remember when my partner and I swapped-I was still amazed at how many tennis courts there were. I had a lot of other things planned including pull-ups, more Burpees, BTTW, and Hip Slappers but I ran out of time. I’ll save that for another time.

I know ToolTime will add something to the BB, but I want to say how amazed I am at how we (as a group) have done. F3 has made me a better man in so many ways. I was thinking about how much all of us have changed not only physically, but in many other ways. I really think the reason for this is we challenge each other-the kind of challenge that makes you get out of the fartsack or off the couch and do something. To see Roadie running this morning is proof of that. Find a way to challenge your brothers this year, not just at the end of a workout, but a really tough challenge. Find something that makes you uncomfortable then get someone to share that discomfort with. Push them to get better and make them accountable to making you better. We all crave challenges-physically, mentally; spiritually-it is what drives us all in some way. Make it a priority-you will be better for it.

Whoopee

I was really looking forward to a convergence and it being at Folsom made it even better for me! Folsom is a very special place to me! I’ve been posting there since it started, a little over two years ago! I’ve had the pleasure of being a part of something really amazing, and have gotten to know a group of men that would drop what they’re doing to help one another out! Or if needed, they would give you a swift kick in the jungle bridge, if you don’t know what that is, ask Roadie! Sorry, back to the B.B. I was stoked about the three Nantans leading this morning, but due to Freights work schedule he wasn’t going to be able to deliver the beat down that we know would have been given! On Wednesday ToolTime called me up and asked if I would fill in, yes Sir!

I wanted to share Folsom’s love for blocks with the rest of the Pax !

 

Partner up!

50 blockees!

Partner 1 start the blockees, partner 2 crab walk to the line, backwards bear crawl back, alternating to completion!

 

75 thrusters!

Partner 1 start the thrusters (squat with a press) partner 2 take a lap, alternating to completion!

 

Thanks for allowing me to lead today men, It was an honor!

 

Sparky

 

 

 

YHC has been injured for the past few weeks and has limited exercises that he can perform …..One that he can do is ….The Mosey so YHC was the transition Q for the Whoopee and Sparky boot camp!  Remember you get to modify as needed so if you’re on the IR come out and do what you can at the pace you can! On Saturdays you have a pain Lab option in which you get a great workout and little to know impact.  You will not regret it….the worst thing you can do is to just quit coming out all together.

ToolTime

 

Convergence Pain Lab

Pain Lab has been a great alternative to bootcamp’s. YHC, like others, post regularly throughout the week and most often weights (kettlebells, bricks, cinder blocks, etc.) are not included in most Q’s weinke’s. That’s perfectly OK because that’s what makes Pain Lab so special come Saturday AM at the Gas-House. For those of you still unaware of what Pain Lab is, I will quote Rudolph from his Pain Lab PRE-BLAST from almost 1 year ago.

“What is a Pain Lab?  This is a workout that will be designed for those who cannot do High-Impact exercises (both feet leave the ground, like jogging or regular burpees), and also for those members on the mend from injuries, providing a Low & Zero impact solution. We will modify exercises, we will get our cardio spiking, we will bust our @$$e$.”

When I first heard of the convergence happening at Folsom I got excited. What really got me even more excited was the talk of a Pain Lab being there. I knew it would be a great opportunity for those that have not witnessed it to see it in action. I noticed that at the 3 times the other group passed by ours, there were many looks of curiosity. I think I also saw looks of shock and awe because we seemed to be sweating a whole lot harder than them, but hey guess that’s your group leaders fault lol.

The Thang:

Part 1 – Mayor – 100’s – 25 Minutes

Rules: Do 100 reps of the named exercise. Every time you rest count x2 burpees at the end of your set. (e.g. rested 3 times do 6 burpees)

  • 100 Kettlebell Curls
  • 100 Kettlebell Squats
  • 100 Kettlebell Tricep Presses
  • 100 Crunches with kettlebell

Part 2 – HIPAA – PAINOPOLY – 25 Minutes

Painopoly made its 2nd appearance in 2 weeks. We played. We lifted. We conquered.

Part 3 -Mayor – Indian Ruck – 10 Minutes

 

Mayor – Thanks for helping Co-Q with me. That gave me a huge sense of relief as I was unsure what usually happens at a convergence. Way to push through every set with intensity!

Rudolph – A beast as always. You are the reason I came to pain lab in the first place. Thanks for launching this group. Keep it going brother!

Dolph – Jeez man, is there anything you can’t do?! Is there a kettlebell you can’t lift? My new goal in life is to be swole like you.

Def Leppard – A man that never gives up. Coming in and lifting strong while coming off IR. Much respect to you.

As always great conversation, jokes and good music. I feel like we should drink beer and do this next time. I am hoping to see those that looked in will join us some Saturday.

Hipaa/Mayor

 

Naked Man Moleskin

 

Wow it’s been 3 years already! YHC was amazed as he looked around today at all the men out here. I spoke about eh’ing people and growth today …a lot… You see every number is another man! And every man will touch multiple lives. Think of the IMPACT we can have men! Think on the difference that F3 has made in your life! Now I challenge you to think of three men that you know need F3 in their lives. Get over being uncomfortable with asking guys to come out and just do it! Ask them….you have the opportunity to change their life !  I cannot begin to tell you how proud I am to be a small part of F3 Gastonia and F3 Nation. The difference being made through the organization is amazing to watch!

So many of you have really stepped it up this year and it shows….you know who you are. To you I say keep pushing, never surrender ….fight the fight!  Some of you need to take your next step and lead … this thing only works as much as you work it…..if you have an Idea then take it and speak to one of your 3 F leaders. ( 1st F Pizza Man , 2nd F Sargento , 3rd F Freight, F3 Dads Roscoe, F3 Ruck Boudin, Weasel shaker Short Sale, YHC Nantan ) however be prepared to step up and lead YOUR idea or suggestion because F3 Gastonia becomes even stronger and better when more and more Pax step up and take the lead.

Find time to rest men. Physically yes however also spiritually. You have to rest in knowing that the Sky Q is in control and that you have a Spiritual Father that has already paid the ultimate price for you. There is nothing in this world that can overcome you if you are in His family! YHC can only hope that you have this peace in your life!

ToolTime

 

Announcements:

3rd Quarterly event April 13th check pre blast   3rd F Quarterly Event  or get with Freight with questions , April 14th Community Foundation 5k and first SpeedForNeed race for F3 Gastonia in 2018 sign up here Gastonia SpeedForNeed 5k

 

Prayers

Prayers for our continued growth and strength. Prayers that we would be a light for Him and make a difference in the lives of the people around us.

 

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

It was an honor to lead today men!

Whoopee/ Sparky/ Hipaa/ Mayor/ ToolTime

Boudin’s Recovery Run

Warm-up:

None

The Thang:

Mosey or Ruck for –5 miles

Great weather today and a great group of guys! Good to see this AO holding the number of men it has been lately YHC looks forward to Sunday morning with his F3 brothers! Sargento and YHC ran up on Snapper out walking his dog….which turned into Snapper running his dog up robin wood rd! Hopefully he’ll post next Sunday for the whole mosey! Strong work by all! Especially impressed to see Boudin out there after his Go Ruck tough event Friday night!

COT

Prayers

JK2 and Slaw’s fathers, Def Leppard and his son Logan.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

As always it was an honor men!

 

Tool Time

Where’s Your Flag

AS YHC waited for the clock to strike 7 Am he was in conversation with some PAX….Mayor being the outstanding HIM that he is called YHC out ….” Where’s your flag? “YHC went right to the back of the Mayor’s truck and planted the Storms flag at Gashouse! Thanks for the accountability Mayor! Pizza man came in hot o his long run and made announcements….SpeedForNeed at community run April 14th…sign up….Gastonia CSAUP 50 mile relay ….preblast out with form to sign up on …signup!….and Christina Latini Memorial 8k virtual run ( Rankin Lake )  April 21’st get with Pizza Man and sign up…….three mins late….let’s start!

 

Warm-up

20ISSH IC
15IC Don Q’s
15LBC’s IC
50 Moroccan Night Clubs IC
Pledge

Mosey to The middle school track

The Thang:

Run 1 full lap Plank on the 6

25 Merkins

Run ½ Lap Plank on the 6

50 Squats

Run ½ Lap Plank  on the 6

75 LBC’s

Rinse and repeat x4

Total 100 Merkins

200 squats

300 Lbc’s

Run 1 full lap wait on the 6

We also had 2 trains so 5 Burpees OYO x2 were given !

Now that we’re good and warmed up lets head to the benches for some dips

20 IC

15 IC

10 IC

 

Over to the wall for a wall sit 1min 30sec  and a JK2 joke….

 

Legs aren’t hurting enough so lets zombie walk from the Stairs to the parking lot! Plank on the 6!

Times getting short so lets head back to the Shiele and meet up with the Pain Lab for Mary ….wait no pain lab! So

 

25 V up /Roll ups

 

25 oblique V Ups Right

 

25 oblique V Ups Left

 

Time!

Announcements

 

Pizza Man covered!

COT

Great work by all PAX today …..Keep pushing men….keep moving forward!  And keep getting stronger!

Prayer Requests

ToolTime’s son in law and his company in down range in Afghanistan for their safe return along with all of our brave men and women serving I the military!

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

It was an honor to lead today men!

Tool Time

I’m A Retired Runner

12 HIMs came out of retirement with YHC for 4mile mosey plus some extras along the way. As we were counting down to start in the distance YHC was getting excited because there was a faint train whistle sounding off in the distance….it’s go time! At that very moment the Train goes by!!!! 10 Burpees OYO!!!

 

Warm-up:

SSH- 20IC

Squats 10IC

Merkins 11 IC (was supposed to be 10 YHC forgot his voice inflection!)

The Thang:

Mosey approximately 2mile the long way through downtown Belmont and back  to Field of Dreams!

Circle up time for some Dora 123 modified… YHC decided that we would split into 2 teams and would all perform all of the following …

100 CDDs

Another Train 5 Burpees OYO!

200 Squats

300 LBCs

After this mosey to the picnic shelter…

Dips 10IC

Derkins IC

Rinse and repeat

 

Next up the mosey….approximately 1 mile!!!

Circle up at the flag for a few mins of Mary

25 V up /Roll ups

20 Freddy Mercury’s IC

30 Planks

10 shoulder taps IC

DONE!

Not very much mumble chatter today except for War Daddy Tesla who’s is still steaming about YHC 4:20 am txt! I believe he said that YHC was like Frankenstein with the bolt in his head ….only YHC made Frankenstein look pretty….something like that … Boudin way to get the six for me throughout the workout! Tiger you’re welcome ….and thanks again for those Tiger squats …Canteen….can’t believe you actually  had issue with the workout you beast! …made YHC feel great that you hated it…Fresh Prince welcome back! Don’t leave so long ….the work outs won’t be nearly as hard….oh and you’re welcome in advance for the pain you’ll feel tomorrow …Solomon….50 really ….last time YHC saw you I swear you were 30…it was all earned! Pockets, Norwood, Broke, Breaker Breaker, Dr Seuss way to push through men! All getting stronger!

 

COT

Men we are training out here day after day to be leaders. Ask yourselves where you need to step up and lead more? What fear you need to slay? There are people counting on you and God created us to rule! YHC encourages all of you and myself to step up and do this daily!

Prayers:

Breaker Breaker for professional exam he is taking, Tigers M for some things she is dealing with right now, Sly ….still not deployed! Latest update looking like tomorrow!

 

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

It was an honor to lead today men!

Tool Time

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