F3 Gastonia

Fitness, Fellowship, Faith

Author: Tool Time (page 1 of 4)

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

Getting Stronger

15 men showed up on a Sunday morning to get stronger! And 15 men finished up either a mosey or a ruck STONGER!

 

Pledge – because there was a shovel flag planted!!!!!!

 

Warm-up:

None

The Thang:

Mosey or Ruck for – 3 or 5 miles

Some went faster than others however ALL men pushed themselves!  Shout out to Madoff for going back for the six!!!….Great to see this AO starting to get more and more traction! The only way we can continue to grow in anything is to continue to push ourselves. YHC highly encourages PAX to come on out and join us on our Sunday morning run or Ruck. There are pace levels for everyone out here!

COT

Prayers for Sly and his deployment to Afghanistan

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

As always it was an honor men!

 

Tool Time

 

Old Faithful

It’s been a while since YHC has done this workout it’s very simple however very difficult and

You get a total body beat down! If your not sore tomorrow you did something wrong….

 

Pledge

 

Warm-up:

Don Q (1) IC

The Thang:

This one is real simple

1 mile Mosey

While waiting on the six we did 70 flutters IC

Then onto the “Meat” of the workout

100 Pull-Ups

200 Merkins

300 Squats

Finish it out with a

1mile Mosey

Great work by all PAX today this is a real mother of a beat down. Keep pushing yourselves men! Remember there is no plateau ….we never get to stop ….we must always push ourselves that is the way that we will stay strong!

 

 

COT

Prayers: Sly for safe return from Afghanistan, Side Car’s mother grieving the loss of her mother, those battling addiction.

 

 

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

Huck Dropped a Duce and Roadie trained for a 10k

Thursday at Midoriyama two Pax who shall remain nameless stayed after and talked with YHC about a core time beat down at Folsom…at that point YHC decided that the dreaded mosey needed to visit Folsom…

Warm up

3 Don Q’s IC

The Thang:

The whole point of today at Folsom was to show the PAX that regularly post there that they have the ability to do more than they believe possible, especially when it comes to cardio ! Last night YHC reached out to Tyson and shared the 4.3 mile mosey route that we would be running so that he could get the six for YHC throughout the workout …Thank you brother for running the extra mile to pick up your brothers!

We started at the park and moseyed up to the first “Y “in the road at the point those of us in the lead pack did 35 Flutters IC

Next mosey down to the dead end opposite of pond side and turn right around and mosey back to the ‘Y” in the road…it was around this time that Huck stopped to drop a duce! We met back up with him at the end of the workout however he modified and was doing exercises till we got back way to push …at the second rally lead pack circled up for 20 LBC’s  IC .

Next mosey to the flag for the pledge and count off …….

mosey to Gaston college and circle up for the six ….flutters and Merkins were called…..

Next mosey to the back of the campus along the way we saw and albino skunk! S(not making that up)….run to the roundabout  and lead pack keeps running as Tyson grabs the six!….at this point Hushpuppy asked YHC if we were heading back and said he would continue to mosey! Well done brother! You’re a runner now…also at this point Slaw shared that he well….was holding his bowels back…..shouldn’t have told me Slaw!

We then mosey again (Roadie gave me a death stare at this point) but he can’t catch me YET…soon though …..Off to the college entrance again

Circle up….and just for slaw…..Monkey Humpers IC ….YHC must admit the look of agony on Slaws face brought a smile to mine!

We are past the half way point now and mosey back to Folsom (running by the Folsom I might add) where we stop one more time for

Flutters IC 15

Merkins IC 15

And 5 Burpees OYO

Six is retrieved and mosey back to pond where Huck joined us again and we finish at the meeting point ….all except one….Sparky….he was so close to 5 miles and had never run that far so he went on a little longer and got to 5! Well done brother!!

Time

YHC talked about finishing strong and going all the way to the end….not just physically but emotionally and spiritually as well. We do what we do out here to become stronger ….but to what end? Why? …..so that we are able to do the things we need to for our M’s, families and communities! Right behind our relationship with the Sky Q is our M. She wants to be pursued, she wants to be part of adventure that we are living and we should love her as Christ loved the church and give ourselves up for her. YHC challenges ALL PAX to pursue there M’s starting today! They are special Men and they are a gift ….treat them as such!

Announcements:

Second F event – February 16th Bowling …get with Sargento and let him know if you are attending and how many (M’s and 2.0”s are welcome)

F3 Dads event February 18th – Chutes of Crowder’s Ridge – get with Roscoe if you have any questions.

Prayers

T-Square and Family as there is a significant ad playing in the Mar Largo area during the Super Bowl so that possibly the President will see the need for better guardrails in the country to prevent another tragedy and loss of life that his family has experienced .

Swimmer M and daughter for recovery from the Flu

Each other

F3 Sly (YHC son in law) being deployed downrange in Afghanistan Feb 18th for 1 year!

 

 

 

 

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

Christmas Party

I was going through some old workouts and stumbled across this little gem. The last time YHC did this was a co-Q with Brownstreak on Christmas Eve 2016 … YHC figured that hey it’s Christmas 2017 let’s do it again!

 

Pledge

 

Warmarama: courtesy of Brownstreak!

 

SST x 50 Single count

1 Burpee

Hillbilly x 15 IC

2 burpees

Cotton pickers x 15 IC

3 burpees

Monkey humpers x 15 IC

4 burpees

Merkins x 15 SC

5 burpees

Squats x 15 IC

6 burpees

Toy soldiers x 15 IC

7 burpees

Moroccan Night Clubs 60 IC

8 Burpees

CDD’s x 15 IC

9 burpees

Peter Parker x 15 IC

10 burpees

 

55 Burpees in total for a warm-up now that’s how it’s done men!!!!

 

The Thang:

Core Time with Tool Time…. wouldn’t be a Tool Time beat down without it!

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 -100

Pretzel Crunches 25 each side

We finished early….time for a short mosey around Martha Rivers’s parking lot.

Back to the flag …..

10 Burpees OYO!

Time

 

Moleskin

YHC talked about the meaning of this day. YES we know that we are celebrating the birth of Jesus, which forever changed this fallen world. However this was a declaration of War by God against the evil one! (if you don’t believe me  read Mathew 2:16 )

 

Matthew 2:16New International Version (NIV)

16 When Herod realized that he had been outwitted by the Magi, he was furious, and he gave orders to kill all the boys in Bethlehem and its vicinity who were two years old and under, in accordance with the time he had learned from the Magi.

 

God chose to send his only son into this world to die for us! The evil one NEVER saw this coming with his heart full of Pride! It was a sneak attack! I urge ALL of us to remember this today, and LIVE like the men that our Mighty God and Savior called us to be! Don’t go through life only fighting the things you can see! We are told that the unseen world is MORE important than the seen world! Learn to fight as a mighty warrior for God in the unseen world. For that my brothers is who we are! And what we are called to do ….ALL of us!

 

COT

Announcements

Nameorama (NOT) fail by the Q

Prayers –

 

1 Corinthians 16:13 (NLT)

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

1 Corinthians 16:13 (HCSB)

1Be 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

SpeedForNeed Christmastown 5k

It seemed like only yesterday YHC was sending JRR Tolkien a txt saying “This SpeedForNeed Thing, I have to be a part of it. I have to push a Chair do you Understand, I have to!” Fast forward 5 months and here we are at Gashouse’s inaugural SpeedForNeed Race! Something changed in YHC when I saw this thing that is SpeedForNeed; there was a deep down in your gut Heart response for YHC….this mattered.

Wow is it November 25th already? The day seemed to take FOREVER to get here….and then when it was upon YHC it seemed like there wasn’t enough time! YHC was a nervous wreck the day of! Would all the Track Commanders make it? Would their Families have parking? Would anyone get hurt and so many more things flooded YHC mind. Then what should’ve happened first Pray! God was in this YHC knew he was in this! And let me tell you for those of you reading this that were unable to make it HE showed up in a BIG MAGICAL way!

The Families arrived one by one and YHC talked with them as they arrived. YHC had the pleasure of meeting James’s, Amy’s and Austin’s families before the race. And I have the Pleasure of knowing T-Square as my F3 brother for about 2 1/2 years now! YHC didn’t know at the start of all this that meeting the families BEFORE the race would be such a blessing. Men that’s where the connection happens! You get to KNOW there stories and their stories matter! Edison, Dolph, and Pizza Man all went with YHC to meet there riders, and having met them there’s more of a bond on the track the day/night of a race! If YHC could recommend anything to a Q / Driver for future events it would be to meet the families before a race it makes all the difference.

Thank you everyone involved in this at Gashouse! All of you made a difference that night with these kids. They were smiling and you could see the joy in their eyes! Thank you JRR Tolkien for sharing your vision and making it come alive for the f3 Nation to serve some of the most overlooked members of society through SpeedForNeed! Men I just don’t know how to emphasize YHC heartfelt gratitude for you all jumping in head first with YHC in this adventure!

The Thang:

Here’s what YHC remembered …what a whirl wind…. We are gathered at the tent…17:30 time to get the Track commanders in the chariots….the Primary drivers of each Chariot load the commanders in! Gather in front of the YMCA in the street! BOM now while we have everyone! Pray!! Pray that we would be HIS light! That we would Be the difference….that the riders would experience JOY!!! And that we all would be protected from injury! Wow….prayers answered. Let’s go! We head to the starting line and lineup at the start 4 in a row with all the PAX right behind the chariots. At this point as YHC looks at all of YOU …YHC fighting back tears! You had to see it men! From YHC’s perspective  looking at ALL of you. What a group of men….doing this on a Saturday night holiday weekend….and you’re all there support these kids….humbled…almost brought YHC to his knees . The image of all of you at the start will FOREVER be etched in YHC mind!

Were off! 2mins prior to the race the course is ours!…YHC runs with Pizza Man and Amy ( she was SO excited ) to start so YHC could see her because YHC knew Pizza Man was going to tear it up and well…YHC just isn’t that fast! Drop back hang with Dolph and Austin! Man Austin was loving it smiling and laughing! Drop back run with Edison and James….the smile on James priceless! Drop back run with T-Square and Mason! Mason looking around….taking it all in chilled and relaxed as he’s on this ride! ….hey YHC  can still see Pizza Man….sprint (I know Defib doctors orders no sprinting) YHC only did it once! Only because I couldn’t catch him again! Rinse and repeat the drop back sequence….YHC continued to cut through drop back as much as possible to be able to spend as much time as possible with each Track Commander. As we were heading back YHC could no longer catch Dolph or Pizza Man so I ran through to the end with James and Edison! As YHC got back in line with them YHC notice a PAX about 30 yards or so ahead carrying a flag and yelling to the crowed…” this is James! Cheer for James” well done Norwood! Well done indeed! Run though the finish line!….YHC knew Mason was out there still….run back through the finish an d backwards on the course YHC heard his 2.1 yelling “ Dad your going the wrong way!”  As I see Mason coming with the “Girazelle” known as Sargento driving …grab a side ToolTime and we jail break it in through the finish! Gather again with the Pax avaible …and BOM …JRR Tolkien at YHC request prays for the group again.

Then back to the finish line!  And watch Mayor, Hushpuppy, Pockets, Roadie, Huckleberry and others finish their 5k’s (PROUD OF YOU MEN! AYE!)….then Bam just as quick as it started its over….some fellowship and stories shared of experiences on the course ….stories of the joy of the riders….wow…the joy of the riders…that’s what it’s all about men …that right their….sharing Joy by doing something for some one that can’t do it for themselves! That’s WHY we are here on this Earth! YHC asked each of the Primary drivers to write a little something….here are their recaps!

 

 

The Christmastown 5k was finally here and you could feel the excitement meeting all the Track Commanders at the SFN tent.  I had the honor to drive Amy along with some HIMS from F3 Gastonia.  There was nothing like the anticipation of having 4 chariots at the start line and wanting to give the Track Commanders the time of their lives through the lights.  As we hit the streets of McAdenville, the crowds were priceless.  Every supporter we passed cheered louder and louder!!  With every cheer and all the lights, we could hear Amy’s excitement in her voice.  Every time we heard her excitement we pushed harder.  Heading back to the finish line the supporters were chatting Amy, Amy, Amy.  With all the Christmas lights and the supporters along the course, my words can’t describe the excitement we saw in Amy as we crossed the finish line!!!  I would like to thank Quiche, Defib, and WeeWee for helping me give Amy the time of her life.  This was truly one of the most memorable days of my life.  Special thanks to Tolkien and ToolTime for giving me this opportunity.  I would like to give a shout out to the men of F3, their M’s, and 2.0’s for all the support.

Pizza Man

 

 

TClaps ToolTime for pushing this event. Great job brother, honored to be part of it.  Tool Time and I went to meet Austin and his parents last week, and yeah it was a little awkward but we had a good conversation and we were set and ready for the 25th. Austin is 6 and has cerebral palsy and can’t talk or walk but he has this little laugh that we heard a couple of times tonight that lets you know he is having fun. We were Team Green and we had a blast. Following a good distance behind Pizza Man we were rolling. The lights were bright and shining and the crowd cheering and shaking their cow bells as we ran by seemed to get Austin excited and he would kick his legs and let out that little laugh. Slaw kept pace with us and offered to push for a while, which I took him up on. As we ran through the neighborhood Austin got excited and somehow managed to throw out one of the side pads from his chair, I told Slaw to keep going as I went back to get it. Seeing Austin kick and laugh was awesome. Honored to be a part of it. It was a great time had by all for sure and look forward to the next one. Thanks to all the Pax for coming out as well. #ISI

 

Dolph

 

ToolTime and I met James and his grandfather “Pop Pop” at Holy Angels about 2 weeks before race night. Pop Pop took us on a tour of the facilities and we had an opportunity to hang out with James for a little while. What an awesome little guy. Although he doesn’t communicate verbally, you can tell by his smile and his actions, he is following along. From the moment I met him, I knew race night was going to be special.
On race night, we got James strapped in to his chariot and met in the middle of the street for BOM.  Team blue met and made its way to the start line. Team blue consisted of Wheezy, Freight, Ash Pond, Madoff and 2.0s,  Norwood, WoJo, Blart, McEnroe,  ToolTime, JRR Tolkien and Graham who is my son’s and James’ best friend.
When the race started, team blue set out at a modest pace. As we watched Pizza Man’s and Dolph’s groups pull away, we heard James laughing out loud as the lights passed by. Team blue was amazing, at the beginning of every uphill climb, 2 guys would grab handles on the side of the chariot and help get up the hill. A short way into the race, Norwood, carrying the American flag, pulled about 30 yards in front of our group. Every group of spectators that he passed, he would yell, “This is James, cheer for James!” The whole course was filled with people cheering “GO JAMES!” as we passed. Team blue finished mostly together and met for prayer with the group at the finish line.
This was such an awesome experience.  Thank you JRR Tolkien for SpeedForNeed and everything you do. Thank you ToolTime for helping bring Speed For Need to Gaston County. Thank you Pop Pop for sharing James with us. Thank you team blue for sharing this experience with me. I look forward to more SpeedForNeed events in the future.

Edison

 

 

I feel honored to be a part of F3 and appreciate the opportunity to push Mason in this special event. We enjoyed meeting the other Speed For Need riders and their families, as well. This was definitely a memorable experience for my family!

F3 GasHouse has been there for me & my family through the good & bad. Thank you guys SO much!

T-Square

 

 

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.

THANK YOU ALL!

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

Tool Time

Updated PREBLAST: GASHOUSE SPEEDFORNEED Christmastown 5K

SPEEDFORNEED!!!! Gashouse men many of you have seen my Tweets and Retweets for SPEEDFORNEED!!!  TCLAPS to JRR Tolkien for bringing this opportunity to us! If you’ve Never heard of SPEEDFORNEED? Watch this cool YouTube Video “The Making of SPEEDFORNEED” which shows in ~4min what and why F3 Nation is doing this charitable initiative.

 

  • RACE EVENT: Christmastown 5K in McAdenville
  • DATE: November 25th(Saturday after Thanksgiving) ~ 6:00 PM Start time please arrive at least 1hr earlier ( we will be running through the Christmas Lights so streets will be closed at 5pm and traffic will be heavy allow extra drive time)
  • WHO’S INVITED: F3 Nation PAX, their M’s and 2.0s (spectate & support or register to run)
  • REGISTRATION WEBSITE:https://www.mcadenville-christmastown.com/ct5-K.htm
  • OTHER DETAILS:$30.00 Cost thru November 21st / / No race-day registration (RACE LIMITED TO FIRST 1,200 RUNNERS)
  • MEETING POINT: F3 Nation SPEEDFORNEED tent in front of the Pharr YMCA  (look for the racing chairs!)
  • HOST F3 REGION:F3 Gashouse
  • DRIVERS:T-Square, Dolph, Pizza Man , Edison
  • TRACK COMMANDER (TC):Amy, James, Mason , 4th TBD 

 

 

If your region wants to host a SPEEDFORNEED race, please let us know ASAP! We already have  races on the annual schedule and would do our best to enable you to provide the ride of a lifetime for kids with disabilities, while showcasing what F3 Nation is all about to your local community.

Contact: Twitter @F3SPEEDFORNEED or @JRRTolkienF3 or email SPEEDFORNEED@yahoo.com

SFN… HELP Kids; GROW F3 Nation ~ JRR Tolkien & Tool Time

Top Hat Didn’t See the Warning!

YHC sent out 3 separate warnings this week on the Twitter….That YHC needed to train for the Charlotte Marathon Relay next week with http://www.Speedforneed.org  …Top Hat didn’t see them….

Pledge

Warm-up:

None

The Thang:

We moseyed from the Yank toward the downtown Belmont Turned Left on Woodrow and then left on N Central …we continued to the New Harris Teeter on South point Rd.  this was 2.0 Miles.

When we arrived at the Teeter

Corewood by ToolTime was initiated (Show To Know about the Name)

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

American Hammers -50

When Corewood was completed we did a short count off and then headed back to the F’ing Yank another 2.0 Miles!!!

Once we arrived at the Yank…

On your 6

50 Flutter Kicks IC

25 Pretzel Crunches each side

Before YHC could say recover….Top Hat decided to stand up…..sooo

25 more Flutter Kicks IC.

DONE!

Announcements: Advisory Board Meeting Nov 12th at Cavendish in Gastonia, Christmas Party Dec 1st See Freight and Preblast for Details, Christmastown 5k SpeedForNeed!!! November 25

 

COT

Prayer Requests

Brownstreak’s Father fighting for his life, Quiche is in Pakistan prayer for his ministry to be IMPACTFUL for the Kingdom and for his safe return home.

YHC asked Top Hat to take us out in Prayer as he is a Mighty Prayer Warrior and YHC hasn’t had the pleasure of hearing a Top Hat prayer in far too long!

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

It was an honor to lead today men!

Tool Time

Midoriyama 5k

So a few weeks ago I put out a Tweet asking for brothers to represent Gashouse in the Hope Builders 5k SpeedForNeed race which benefits Levine Children’s Hospital ….and a few weeks later ….Crickets….so The Midoriyama 5k is born….

 

Warm-up:

None! It’s warm enough

Mosey Mile 1

Circle up wait on the six….Shout out to Pizza Man and Tyson for grabbing the 6 after each mile

The rest uof us

40Flutter Kicks IC

Mosey Mile 2

Circle up

25 V-up Roll ups

Mile 3

Circle up head to the Bleachers….

15 Dips IC

10 Merkins IC

5 Burpees OYO

Head to the Turd Shack……1 min Wall sit …..Time

Great work by all the Pax……

COT

Announcements

Advisory Board Meeting Sunday Oct 15 at Growlers Pub, Third F event this Friday at 7PM till 8:30ish….New Covenant Church  631 Efrid St Gastonia Hushpuppy, Sparky and Freight speaking BE THERE (3rd F is the Dynamite!!!)

Prayers

 

 

 

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

First Murph at the Yank

Pledge

 

Warm-up:

None

The Thang:

This one is real simple

1 mile Mosey

100 Pull-Ups

200 Merkins

300 Squats

1 mile Mosey

After Last mile mosey we did some core..

LBC’s by the studs that came in first

Flutter Kicks- 20 IC

V up -Roll up’s – 25

Oblique V ups – 25 Right 25 Left

 

Great work by all PAX today this is a real mother of a beat down.

 

COT

Moleskin

YHC read Dredd’s post on courage and spoke about why we are out here day after day. The physical gains we are able to achieve as we post mean nothing if we don’t use the strength we are gaining for the betterment of others. We need to rise up and lead at home, in the work place and in the community. This will take courage which is NOT the absence of fear, quite the contrary it is the ability to rise up in the face of fear and do what needs to be done!

To quote Dredd “To give over completely to one’s instinct to avoid danger, regardless of the consequences, is the opposite of Courage. It is cowardice. If we were all to flee from danger all the time, the Community would be slowly devoured, starting with the slowest man and ending with the fastest.”

“Courage begins with the recognition that there are some hardships that confront us that simply must be fought”

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 men and God created us to rule! YHC encourages all of you and myself to step up and do this daily!

Prayers:

Sargento’s Mother in Law for healing, PAX on the IR and PAX with some serious issues going on in their lives for strength.

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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