F3 Gastonia

Fitness, Fellowship, Faith

Author: Tool Time (page 1 of 6)

Warm-up:

 

NONE

Pledge

The Thang:

8 men went out for some fellowship and a mosey ….some did 3 miles some did 5  one did more all got out of the fartsack and made each other better. One ran really slow….Defib

 

COT

Announcements Christmas Party December 15th please complete form if you have not

Prayers-

Loved ones dealing with sickness, Tool Times Interview, soldiers serving our country

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

 

Tool Time

Giving Thanks

Today is the day of Thanksgiving ….so here we go Tool Time is going to be giving….a beat down that is…..it went something like this… YHC was looking for a flat area the street was too close so let’s mosey to the other side of Goat Island.

Warm up

Q Fail #1 – Exercises in the warm-up were all supposed to be single count ….IC was called for most!

 

SSH x 35 IC

1 Burpee

Hillbilly x 15 IC

2 burpees

Cotton pickers x 10 IC (with a clap!!!)

3 burpees

Monkey humpers x 15 IC

4 burpees

Train 5 Burpees OYO

Merkins x 15 IC

5 burpees

Jump Squats x 10 OYO

6 burpees

Somewhere in here Defib decided to get out of the fartsack and join us – (10 Burpee penalty for all Thanks Defib!)

Toy soldiers x 10 IC

7 burpees

Squats x 15 single count

8 Burpees

Carolina Dry docks x 15 IC

9 burpees

Peter Parker x 15

10 burpees

 

 

Core Time with Tool Time or was it Core wood by Norwood??? Hrm???

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

American Hammers -50

 

 

Cindy:

(Modified twice….was supposed to be 5 rounds however due to Q Fail #1 we ran out of time.)

 

1 round

Cindy= (5 pull-ups, 10 Merkins, 15 Jump squats) Run a lap between each set.

Done.

Today take a few moments and give thanks for the many blessings you have men! We all have busy lives and I know for YHC I do not do this quite enough. When you actually do this it changes your whole day and your outlook on even the struggles you are going through. I am truly thankful for F3 Gastonia and the brotherhood and bonds I have been blessed with as a result of it. I am also very thankful that you have allowed me to serve as Nantan of F3 Gastonia for the past year. I have learned so much from this experience and I pray that I have served you well!

Pledge

 

COT

Announcements – Christmas Party December 15th ( need signup form and email Sargento / Hipaa )

Nameorama

Prayers

Praises for safe return of my son in law F3 Sly from deployment into Afghanistan, Tiny Tim’s M recovery, Kotters lets  get them back posting ( they need it and so do we ISI)

 

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

KISS Pushing and Pulling at The Fighting Yank

As we gathered pre workout the Site Q Tesla walked up and told us a joke ….Clearly …..

Today YHC decided to use the KISS method….Keep It Simple S_ _ _ _ _! We did cardio, Core, High intensity training, Strength all with simple pushing and pulling. It went something like this …..

 

Warm-up:

SSH- 25 IC

Moroccan Night Clubs- 50 IC ( you have to do at least 50 to feel these)

Squats- 10 IC ( should’ve left these out….)

Merkins – 10 IC

Mosey around the block for a 1 mile loop.

The Thang:

Core time by Tool Time initiated

 

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

American Hammers -50 (well 60 because Quiche was talking )

 

Mosey to the track….. Sprint down and back wait for the six….then 5 Burpees OYO rinse and repeat x5. Last time we did this Dirt left at about this point however today he was a machine…..Virus gave YHC a run for his money and Dr Seuss has finally stopped sandbagging!

On to the pull up bar….

10 Pull ups

25 regular Merkins

10 Chin Ups

25 Military Merkins

10 Close grip pull ups

25 Werkins

5 Vaulter Pull ups (right hand forward)

5 Vaulter Pull ups (Left hand forward)

25 Diamond Merkins

Mosey to the picnic table shelter

25 Dips IC

15 Dips IC

9 Dips IC YHC had enough ….

Mosey to the concrete path…( see I even wrote it Pockets…you may need to look into a Bolt!)

Zombie walk to the fountain ….Time !!!

COT

Announcements

SpeedForNeed Christmastown (race full however show up and support ) , Christmas Party December 15th at the Quiche’s ….more details to follow.

 

Praise- Pastor Andrew Brunson release from Turkish captivity

Prayers- Shad Rap’s  2.0 for discernible test results for epilepsy, YHC’s  2.0 M and MIL for safe travels to Missouri ,F3 Sly and all the soldiers in Afghanistan, Iraq and around the world

 

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.

 

Great work today by all PAX. It was an honor to lead you men!

Tool Time

 

Modify Modify Modify

Warm-up

20ISSH IC
15IC Don Q’s
15LBC’s IC
50 Moroccan Night Clubs IC for Quiche before he left for work after a 7 mile mosey!

Pledge

The Thang:

Modify Modify Modify….only three of us so we moseyed for 2.5 miles

, climbed the stairway to heaven multiple times and we did Dips

20IC

15IC

10IC

Hayzus hasn’t moseyed that far in years, he stuck with us and pushed himself the whole time! Impressive work brother!

Then moseyed back to the Pain Lab and jumped in with the rest of the Pax. Where Hipaa lead us through some ridiculous exercises with props! We finished with

Mary !

 

 

Announcements:

Christmastown 5k sign up quick it will sell out soon!

Prayers

Sick and injured PAX, Families of Pax and friends who have recently lost loved ones,

F3 Sly and the soldiers serving around the world , Praises for the strength He provides us daily so we can come out and do this F3 thing.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

It was an honor to lead today men!

Tool Time

Vern at the Yank

Warm up

20IC SSH
15IC Don Q’s
15IC LBC
20IC Moroccan Night Clubs
Mosey to the flag

Pledge

 

THE VERN
this is one of my favorite Brownstreak workouts. It’s easy to follow, gets all major Muscles groups and cardio at a steady pace.

The Vern.
10 pull ups
Mosey 1 Lap around Belmont middle track

Plank on the six
20 dips IC (except for round 3 with Q fail on IC count!)
Mosey 1 Lap around Belmont middle track

Plank on the six
20 CDD’s IC
Mosey 1Lap around Belmont middle track

Plank on the six

Plank on the six
20 Single count Merkins (round 2 was Diamonds)
Mosey 1Lap around Belmont middle track

Plank on the six

REPEATO 3.5 times (round four we did all exercises and 1 mosey to the Yank)

TIME!

As YHC continues to be involved with F3 I find that the simple push and pull steady workouts are the ones I like best. There was nothing fancy about today however YHC guarantees that all PAX in attendance had a hell of a beat down. There was strong work by all PAX today and YHC was glad to home at the Yank again.

Announcements

 

Csaup (50mile relay) and second F (gathering at Sargento’s …M’s are welcome no 2.0’s   August 25th , August 6th Launch of new AO Mount Hollywood Tiger will be Site Q

 

 

COT

Prayer Requests: Boudin’s mom (praise for healing) , Boudin’s son prayers for shoulder healing with physical therapy , Sprinklers mom for healing battle depression for some time now , Sargento for test he has coming up this week.

 

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

Been Far Too Long

It’s been far too long for YHC and taking a boot camp Q. So today at the Yank I wanted to incorporate a lot of the exercises that I haven’t been able perform because of my injury …. 11 mighty men came along on the journey with me it went something like this!

 

 

Warm-up:

SSH- 25 IC

Moroccan Night Clubs- 30 IC

Squats- 10 IC

Merkins – 10 IC

Mosey to the shelter.

The Thang:

Core time by Tool Time initiated

 

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

American Hammers -50

 

Good now that our cores are engaged …lets mosey…..

Mosey to the track….. Sprint down and back wait for the six….then 5 Burpees OYO rinse and repeat x5 about this time we lost Dirt….YHC hollered to ask if he was ok and got the thumbs up back  so the rest of us moseyed on …

On to the pull up bar….

5 Pull ups

10 regular Merkins

5 Chin Ups

10 Military Merkins

5 Close grip pull ups

10 Diamond Merkins

5 Vaulter Pull ups (right hand forward)

10 Staggered Merkins (Right hand forward)

5 Vaulter Pull ups (Left hand forward)

10 Staggered Merkins (Left hand forward)

 

Mosey to the picnic tables for a little Dips

25 Dips IC

20 Dips IC

15 Dips IC

Mosey to the concrete path…

Zombie walk to the fountain (at least it was downhill men)

We hit Core, Back, Chest, Arms and Leg ….now finish it up with a mosey around town.

Time

COT

Announcements

Whetstone get signed up. Convergence in Rock Hill July 4th (Folsom Crew Clown Car down there) , Convergence and SpeedForNeed American 4miler July 4th .

 

Praise- Lynn Hamm for good report from the doctors

Prayers- F3 Sly and all the soldiers in Afghanistan

 

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.

 

Great work today by all PAX. It was an honor to lead you men!

Tool Time

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

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