F3 Gastonia

Fitness, Fellowship, Faith

Category: News (page 1 of 3)

Pre-Blast: Tronmoss Legacy 5k

Wednesday, July 18th will be the Tronmoss Legacy 5k. For those of you that don’t know, our brother is on crutches for a minimum of 8 weeks.   Despite the bad news, Montross has been in good spirits.  In typical F3 fashion, we will rally around our brother this coming Wednesday for a 5k. Montross will join us at the COT.

Montross began his F3 journey in January of this year.  Since that time he has been a model of consistency.  He has been in skillet contention every month.  While not in terrible shape when he started, he has pushed himself daily.  Not only has he been as consistent as anyone since he started, he’s also a natural motivator.  While unconventional, he has his own way to offer encouragement.  He’s as dedicated as he is tall.   He is a true HIM.

Folsom hopes you can make time this Wednesday to lift up our wounded brother.

June 28…Goat Island

It was a fine Thursday morning at the Goat as YHC arrived.  9 HIM’s + me showed in the soupy June air for the regular morning beatdown.  Here’s what this edition featured.

5:30 and lets go!

Pledge

Warmup:

SSH x 20

Goofballs x 15

Mosey to bottom of stairs behind post office for Burpees x 10

Climb stairs toe risers x 5 each stair

Plank at top for 6

Mosey to gazebo for mary:

A little foggy as to what exactly we did here but it involved Captain Thors (picked this one up off of Billy Madison), LBC’s, Leg Raises, and Heel Touches.

Mosey across bridge to park..Omaha!  Park was full of ladies pushing the rock.  Didn’t want to interfere so back across bridge to field for some 11’s.

11’s were Merkins bottom sidewalk and Squats top sidewalk.  This hurt quite a bit (at least for me).  These awesome HIM’s made it look easy.

Back across bridge to empty park and to picnic tables.

3 sets of:

Step ups x 20, 15, 10

Derkins x 15, 10, 5

Dips x 20, 15, 10

Back to gazebo for more Mary:

Yet again a little foggy but this included:

More LBC’s, Captain Thors, LBC’S, Heels Touches, Box Cutters with reach up (picked this one up off of Short Sale who is always good for a new ab exercise), and Merkins.

My watch said we put in 3.28 miles.  Not bad!

And time!

Great group as always this am.  It is truly my honor to be whatever small part of such a great organization with such a valid mission.  The guys were inspirational and uplifting as always and I am humbled by all of you.

Prayers for a Dr. procedure for Tesla.

I just want to give a shout out to Billy Madison.  Thank you for being such a great HIM and an inspirational figure to me since my joining F3.  Our loss is truly Jacksonville’s gain.  Brother, we hope to see you when you are back around these parts in the gloom.  If and when we make it to Jacksonville we will give you a shout.  Peace, blessings, good health, and our love and prayers be with you and your family in your new endeavors.   Keep pushing the rock brother.

Until next time, humbled and honored,

Timeframe

 

 

Barnabas

4 men at Grits and Greens last night for The Forge. We’ve been focusing on “Men of the Bible”.

Last night, we studied about Barnabas. He was nicknamed “Son of Encouragement”. Although he was a leader, Barnabas was more known for the support he gave to the church, to other believers, and to the sharing of the gospel.

This study made me think of Whetstone, a mentor/mentee program which was presented at the convergence on Saturday. If you have not heard of Whetstone, look into it on the June 8 Preblast: F3 Gastonia Whetstone Launch. Please sign up if you haven’t.

Good fellowship and some great American history stories from Freight ended the evening.

If you’ve not attended Forge, come join us at Grits and Greens in Lowell on Wednesday’s at 6:30.

 

Sound the A.L.A.R.M.s

As Summer vacation gets semi underway, it was a privilege to Q at the Goat.

Pledge

Mosey

Warm Up: First round of ALARMs (Arms, Legs, Abs, R exercise, M exercise)

A- Burpees  5 oyo

L-Lunges 10 oyo

A-Peter Parkers 15 oyo

R-Rocky Balboas 20 oyo

M-Merkins 25 oyo

 

Thang:

Second round of ALARMs: with a partner, Pax 1 performs the exercise, Pax 2 runs a lap; flapjack

A-Dips   100

L-Squats   150

A-LBC’s   200

R-Russian Twists   250 (You really feel it round about number 100)

M-Mt Climbers   300

Third Round of ALARMs: alongside partner-accumulated

A-Alternating Shoulder Taps   25

L-Jump Squats   50

A-Flutter Kicks   75

R-Reverse Crunch 100

M-Moroccan Nightclubs 150 (just for you, Tophat;)

 

Friendship Mosey to street for:

Nerd up the hill/Zombie Walk

Nerd up/Nerd down

Nerd up/Duck walk down

 

Round of Mary back in parking lot. 

Announcements: Convergence on Saturday at 7:00 am at Midoriyama

Prayer Requests

Word:

Remember, in our words, actions..who we are in Christ if we know Him. We are now new creations, and that by His grace alone, we don’t have to-and can’t-work for our salvation. If we have a relationship with Him, God sees us as righteous-not my righteousness, He sees the righteousness of Christ.

Is. 41:13 For I, The Lord your God, hold your right hand. It is I who say to you, Fear not, I am the One who helps you.

Always a blessing and honor to lead!

YHC took us out in prayer

 

 

PreBlast–40 Day Mountain Challenge

I posted this challenge on twitter, so here is the PreBlast…To end the 40 Day Challenge that Roscoe gave, we will climb, hike, crawl, run, and possibly fall down Grandfather Mountain on June 23rd. We’ll leave the Schiele Museum at 6:30 am, arriving at the Boone Fork Creek around 8:00. Then we will hike 3+ miles to top of Calloway Peak. After a few moments to take in God’s glory (there is no place like this on Earth), I’ll provide a Bible lesson. Then we’ll hike back to the Boone Fork trail head. The hike should take us about 4.5 hours round trip so long as we have no injuries! We did this with the Scouts from Troop 11 about 2 weeks ago and it’s a challenge…but if I bunch of knucklehead Scouts can do it, you can too…MAYBE. After the hike we’ll break cornbread at Woodlands BBQ and Picking Parlor (once again, no place like it on Earth!) We should be back in G-Town by 3:00.

Alright…who’s up for it? Let me know, I can go solo if so…

2.0 Friendly day at Folsom PreBlast

  1. About a month ago we had an idea to do a 2.0 friendly WO at Folsom! We will be doing this once a month through the summer, starting Saturday May 19th! I know personally that my boys love to come to a workout any chance they get! I love for them to be around my fellow f3 brothers, HIMs! Its good for them to be around good men, who work hard, love their wives and children and are there for one another at the drop of a hat! All of these are things that we see less and less of in our community! So, on May the 19 get up, bring your 2.0s and head to Folsom! If you dont have any 2.0s, we would still love for you to come! You can either help out with the Q, or there will be someone leading a running group at the same time!

Date- May 19th

Time- 7:00 am- 8:00 am

Afterward- breakfast at the Country Kitchen!

Contact me if you are interested in helping Q that morning, i would like to get the pax involved!

Thanks,

Sparky

Proverbs 22:6

New Pax at the Goat

9 Pax posted at the Goat this morning for a couple rounds of Red Barchetta and a little bit of prep for the Memorial Day Murph.

Pledge

Warm up:

Squats IC x 10

Goofballs IC x 10

American Hammers IC x 10

Plank Jacks IC x 10

The Thang:

Mosey across the bridge and through the crowd to far parking lot for Red Barchetta:

Sprint 100 yards..or so 100 SSH oyo ; mosey back to start

Sprint 75 yards..or so 75 Mountain Climbers oyo ; mosey back to start

Sprint 50 yards..or so 50 LBC’s oyo ; mosey back to start

Sprint 25 yards..or so Merkins oyo ; mosey back to start

Sprint 10 yards..or so 100 Burpees oyo ; mosey back to start

Red Barchetta in reverse:

Sprint 10 yards..or so 100 Burpees oyo ; mosey back to start

Sprint 25 yards..or so Merkins oyo ; mosey back to start

Sprint 50 yards..or so 50 LBC’s oyo ; mosey back to start

Sprint 75 yards..or so 75 Mountain Climbers oyo ; mosey back to start

Sprint 100 yards..or so 100 SSH oyo ; mosey back to start

Mosey to picnic tables for:

10 Dips oyo

10 Step-ups each leg oyo

10 Imperial Squat Walkers oyo

Rinse and repeat with 20 of each

Mosey to gazebo for Six Pack:

1 Pull up/5 Hand Release Merkins

2/4

3/3

4/2

5/1

Mosey around the town and back for another round of Six Pack followed by some Mary.

A few words:

We all have f3 names. But God who calls us to Himself, who will never leave us nor forsake us, who is close to the broken hearted and saves those who are crushed in spirit. He calls those who are His a people for His Name ie..for Himself, for His glory.

Announcements:

Memorial Day Murph, Speed for Need, Reminder or the Forge on Wednesday nights at Grits and Greens in Lowell at 6:30 pm.

Prayer Requests:

Breaker Breaker: Lynn Hamm; his aunt going to Italy on a mission trip; his son with exams

Anchorman: A friend diagnosed with lymphoma

Name-o-rama

Prayer

Thankful for f3 and this group of men. It was great to see are regular PAX as well as our recent new PAX: Anchorman, Dirt, Wanderer. I really encourage those who have not posted for a while to get back to it. Truly a blessing and honor to have lead this group today!

Seuss

 

 

 

 

40 Days of Discipline Part Deux

The first forty days of discipline was a great success with many PAX becoming more intentional in putting in the work and eating better.  The results speak for themselves.  Several PAX have lost the equivalent of a ruck sack.  I am not a mathematician but I would approximate that our attendance at AO’s in our region have increased by at least 9000 percent.  Hopefully most of those habits have stuck with you.  If so, the fitness and diet part of this challenge should be the easy part.

This 40 day  initiative begins on April 29th and ends on June 7th.  (Start it out at the Coconut Horse for that first post of the challenge)

EXECUTIVE SUMMARY: 

1. Workout a minimum of 5 xs per week from April 29th through June 7th.

Don’t eat sweets, soft drinks, or junk food.  Four cheat meals.  You can earn more.  Don’t drink alcohol or limit it to one or two drinks.  Hold yourself accountable by journaling your efforts.

  1. Cherish your M: Take your wife out on at least two dates in the forty days.  
  2. Bring at least one FNG to a workout in these 40 days. For every three FNG’s, you get a cheat meal.  #AlwaysbeEH’ing.  If you EH a guy who posts and you aren’t there, that is a 50 burpee penalty #nojoke
  3. Acts of Service: Do something for someone else daily with no expectation of anything in return.  Be grateful you get to do it.  Encourage others.  Lead or participate in a service project.  Make a point to introduce yourself to someone you don’t know.  Journal your efforts (honor system) Extra credit if your 2.0’s watch your example and/or participate. 
  4.  Read a book.

Why?

Your fitness is important and you are pushing the rock.  You workout with your brothers in the shieldlock.  You are blessed to continually strive to experience all 3 F’s and you know that when you are striving to be your best, you need to share it.  Be the example.  Be the man you know you were made to be. 

Now for the fine print….

Fitness:

You must workout a minimum of 5 times per week (at least 27 workouts in 40 days) using the #F3 250 model.  Any workout that is a minimum of 30 minutes counts.  This could include running, cycling, rucking, any F3 workout or workout you put together at home.  Two a day workouts count.  Example, you complete an F3 bootcamp in the morning and a minimum 30 minute run in the afternoon=2 workouts.

Diet:      You still cannot have Mountain Dew T-Square.  No other soft drinks, desserts, sweets, potato chips, junk food, fast food, etc.  You know what your food vices are so stay away from them.  Fast food is allowed if it is salad or chili and unsweetened tea or water…you get the idea.  If you defile a chicken foot in a blender and claim that is nutritious, you are automatically DQ’d (I’m talking to you Gastone!)

Protein shakes within 30 minutes of ending the workout.  Get some protein powder and a shaker bottle and make it a habit.   Drink more water.  You will be working out more and this will help you recover.

You are allowed four cheat meals.  Your choice but they must be named and claimed. If you work out more than 5 times per week, you can claim an extra cheat meal.  An example is a couple of slices of pizza but don’t blow it on a whole pizza.  Even though you will be getting the workouts in you can’t out train a bad diet.  Remember you can earn more by bringing in 3 FNG’s or going on a date with your M.

Alcohol:  I am no nutritionist but have seen enough articles about red wine being good for the heart and beer being a good recovery drink.  However, I am not recommending anything here.  Moderation and limit yourself to one day a week if you have to have it.

You must keep a daily journal of both your workouts and cheat meals. The journal is for your eyes only.  I use the “notes” on my IPhone since I always have it with me.  I journaled all my workouts on my phone in 2017.  It is helpful to look back and see types of workouts, two a days, and extra credit workouts that make journaling worth it.  You can also see where you failed to work out and why.  It is a good habit.  I also saw where I was injured and what I did to modify workouts until I was healed up.

Journal what you are grateful for and start with your M.  Try not to take her for granted.  Chances are she is the best thing that ever happened to you.  As Will Munny (Clint Eastwood) said in Unforgiven, “I ain’t like that no more. I ain’t the same, Ned. Claudia, she straightened me up, cleared me of all that drinking and killing and such” (I know that isn’t totally accurate but that is how I like to remember it).  If she likes to stay home, stay home and spend time without distactions.  Write her notes…send her flowers…cards…Text emoji’s are nice but they don’t count.  If you are on a date with your wife, you can eat a free cheat meal.  If you don’t have an M, be nice to your dog.  (If this isn’t in your comfort zone and your M is taken aback in your sudden change in behavior, it will probably be amusing so share it with your bros)

 

If you missed an opportunity to bless someone by an act or gesture of kindness, try not to miss the opportunity the next time.

Read a book that would do you good.  Make it about something that interests you or inspires you.  You have the time.

Give it away.  Think about that friend that you have mentioned F3 to many times.  You know he needs it so get him out.  And then do it to someone else.  Pick them up.  Post with them.  If they post and you aren’t there, you will do 50 burpees the next time you post.  I am sure the Folsom crew won’t mention that you failed to post with your FNG on their Slack channel or group text.

Be grateful for your family.  Be the example for your kids.  Push the rock and hold yourself accountable.  Give it away.  Realize it isn’t about you.  Serve others.  Be the best you can be.  Maybe we will all be a little better in June because we will be intentional about it.    Make positive change in yourself and make it contagious.

It all begins Sunday so prepare yourself and plan!

 

 

 

 

Search Party

10 men for a mild-weather morning and my first Q at The Storm.

Pledge

Warm-Up:

SSH x 10 IC

Don Q’s x 10 IC

SSH x 10 IC

Moroccan Nightclubs (just for Tophat) x10 IC

The Thang:

Mosey to side of school for Catch Me if You Can:

Pax 1 performs routine while Pax 2 runs backwards. After routine, Pax 1 sprints to Pax 2 who performs routine:

5 Burpees

10 Plank Jacks

15 LBC’s

Rinse and Repeat 3-4 rounds.

Mosey to circle for start of 1 Minute Total Body Workouts

1 minute of each for arms: CDD’s, Dips, Wide Arm Merkins

Mosey to ramp behind school for:

1 minute of each for core: Flutterkicks, Dying cockroaches, Holding Superman

Mosey to front of school for:

1 Minute of each for legs: High Knees, Mountain Climbers, Imperial Squat Walkers

Leg Wrecker– 3 Laps:Pax break up into two teams

Pax 1-Lt. Dan’s (Squat, 2 Lunges) until they reach Pax 2 who are holding Al Gores

Quick Mosey around school, which was omaha’d for time, so Pax turned back. Where’s Tophat? Pax began a search as per military code: “Leave no man behind”  Not to worry, he and Weezie emerge from around the school.

Announcements:

Forge on Wednesday at Grits and Greens, Lowell 6:30

3rd F Event at the Porch at Parkwood Friday 7 pm

Speed for Need 5K this Saturday at 9 am

 

Prayer Requests

 

Word:  Line from the song “He will Hold Me Fast”: When I feel my faith will fail, Christ will hold me fast; when the tempter would prevail, He will hold me fast..”

Rely on Christ today:  His Word;  His promises;  In His strength, not our own.

 

Name-a-rama

Slim Shady took us out in prayer.

As always, a blessing and honor to serve!

Seuss- over and out.

 

 

3rdF Quarterly Meeting Preblast

Alright Men the 3rdF quarterly event has finally been set for Friday April 13, 2018. Speakers start at 7:00pm so arrive before to get your coffee and your seat. Yes I do realize that is not in the first quarter but hey its close. It’s not like Christmas in June or anything! I’m very excited to hear what our speakers have for us. This quarter we have the wise one Def Leppard and the quite one Blart. From my experience if either of these guys have something to say it would be best to listen!

If you are new or didn’t make it out to our first event last year I highly recommend you attend. This is a time for our brothers to share some wisdom based on faith without the distractions of the 1stF.

The meeting will take place at The Porch back behind Parkwood Baptist. It is at the intersection of Burton Wood drive and Dixon Rd in Gastonia.

 

 

 

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