Fitness, Fellowship, Faith

Tag: F3 Gastonia (Page 2 of 22)

Midoriyama 8/22

It was yet another scorcher at Midoriyama. YHC had a plan to keep the boys in the shade most of the time, but we were still going to put some work in. One of the PAX whose name rhymes with “hate” suggested we should just fellowship mosey for 45 minutes and call it a day! You “hate” to see it! All of the PAX (except for Mammas Boy) seemed pretty unmotivated today. It was freaking hot, and they knew the pain train was about to leave the station!

Warmup:

  • Seal Jacks
  • Goof Balls
  • Grass Pickers
  • Left over Right, Right over Left Stretches
  • Arm Circles

Thang:

Mosey to the soccer field at dog hill on the backside in the shade. We performed the “Laredo” WOD. It goes like this-

6 rounds of:

  • 24 Squats
  • 24 Merkins
  • 24 Walking Lunges
  • 400 Meter Run

All of us were riding the struggle bus by round 6. Even though we were in the shade, there was ZERO wind blowing.

After a minute to cool off and get our breath, we lined up on the sideline facing the large goalie box line (approx. 10 yards away). 4 rounds of:

  • 5 Mike Tysons
  • 10 CDD’s
  • 15 WW2 situps
  • Bear Crawl to goalie line and back to sideline

Slow mosey back to the flag for a couple minutes of Mary.

  • LBC’s X 25 IC
  • Flutter Kicks X 25 IC
  • Freddie Mercs X 20 IC

Time’s up.

Announcements:

  • Kings to Crowders ruck/ hike on Sunday, 8/27
  • Need some runners for the Tuna 200. See Pockets if interested
  • Annihilation workout at Gashouse on 8/26. Q’d by Defib
  • Coconut Derby on 9/3 to crown the next Champion
  • Convergence on Monday, 9/4 at Gastonia Honey Hunters’ field. 0700 start

Prayer Requests:

  • Huckleberry
  • Turtleman
  • Jackson Hall
  • Norwood
  • Mayor
  • Def Leppard
  • Hacksaw

YHC wants to thank the PAX that posted today. It was brutally hot, but you boys posted anyway. Thank you for the support and mumblechatter!

L8R SK8RS,

Slaw

 

 

Kings To Crowders Hike 8-27-23 Pre-Blast

On November 11th, 2017, F3 Gastonia hiked from Kings Mountain to Crowders Mountain and on Sunday, August 27th, the men from F3 Gastonia will again make the triumphant return to the top of Kings and Crowders!  There are many PAX who attended this original hike that we don’t see much like JK2, Monk, and Richard Simmons.  In any event, here is a pre-blast for you to get your minds right.

We are going to have church on the mountain along the way so don’t worry about skipping church that day.  I always find it is a little easier to not be missed at home on a Sunday.  Everyone has their own pace so you should plan on getting a partner or group of partners who will walk your pace. You will need a partner to carpool back and forth from the parking areas.  It should also be someone who will walk your pace.  We will be stopping at times for rest and snacks.

Down and dirty (Executive Summary)

08-27-23 Park a car at Linwood Road access or Sparrow Springs by  0800.

Clown car to Kings Mountain Boulder access area by 0830

Register car and start hike by 0900.

Finish at Sparrow Springs or Linwood and clown car back to pick up cars and EndEx. More detail below.

LOGISTICS:  Since this is not an “out and back” hike, you will need to drop a car at the ending point of Linwood Road access first.  ***If you want to cut your hike short, you should drop your car Sparrow Springs access at 522 Park Office Ln, Kings Mountain, NC area with your wingman.  This will cut the hike basically in half (approximately 6 miles or 3 hours)

Optional start for breakfast-McDonalds at 0700 at Hudson Boulevard and Union Road in Gastonia.  If you don’t want breakfast, be at your State Park parking area at 0800 when the park opens.  You could also post to a Sunday AO if you think you could make it to Linwood by 0800.

Parking: Head to Linwood Parking area (4611 Linwood Road, Gastonia) Be there at 0800 when park opens and leave cars and then proceed to the Boulder access area.

No matter where you park, you should clown car over to the Boulder’s Access Area at 108 Van Dyke Road.  When you get there, fill out the required forms for the Ridgeline Trail hike and grab a park map.  I have found decent cell coverage at Crowder’s.

0830:  Operations/Safety Briefing by Roscoe or PH and quick 3rd F.  Prep your gear and get ready.

Begin the hike before or no later than 0900.

Begin on Ridgeline Trail

Merge with Pinnacle Trail

Merge with Crowder’s Trail (This is near the Sparrow Springs access so for those that choose the shorter route you can head to your cars here)

Rocktop Trail

The Rocktop trail takes you to the Overlook at Crowder’s near the Radio Towers.  The Crowder’s Trail connects you to the Backside trail which ends at the Linwood Parking area.

End at Linwood Parking area and clown car back to Boulders Access at 108 Van Dyke Road.

What to bring:  Comfortable shoes or boots with good traction.  Bring water and quality snacks or lunch.  Charging device for phone if you wish.  If you want to add difficulty to the hike, put a sandbag or weight in your pack.  Bring a first aid kit.  Bring a shovel flag.  Bring a change of socks.  Sleeves are optional.  HAVE YOUR CAR KEYS AT ALL TIMES.  We don’t want PAX stranded because they can’t find their keys.  Wear F3 gear.  You never know how many people we can EH on the trail.

They say you can average 2 mph and we are looking to cover about 11miles.  We should be done by 2 or 3pm but it depends on your pace and the start time which will be announced once YHC gets in touch with a park ranger.  Plan accordingly.

I am sure I left something out so DM me or comment with your suggestions.

Roscoe

To Be The Man, You Gotta Beat The Man!

YHC has held the title and the belt of F3 Gastonia’s reigning champion for 3 months. It’s time to issue a challenge to the Gashouse PAX so a new champion may (or may not) be crowned. The challenge is very simple – during the month of July, the PAX who double posts the most on Tuesdays and Thursdays  will become the reigning champion. You can post at any AO you wish on Tuesday morning (Bulldog, Folsom, the Storm)  and Thursday morning (Diablo Sammich, The Pub, Folsom, the Goat), but you MUST post at Midoriyama on Tuesday and Thursday afternoon. YHC is aware there is a double post opportunity on Fridays, but that will not count. Tuesdays and Thursdays only. Midoriyama is closed on 7/4, so the challenge begins on Thursday, 7/6/23. That gives all PAX  7 days (4 Thursdays and 3 Tuesdays) to double post. YHC won’t be laying down and letting the belt go! He will be defending the title (he is the site Q for Midoriyama, DUH!). That being said, in the words of Ric Flair “To be the man, you gotta beat the man!”. Bring your “A” game, boys. The July heat at Midoriyama humbles the greatest of men. Who will accept the challenge?

If there is a tie, the tie breaker will be the PAX that has the most posts in the month of July. Just double posting on Tuesdays and Thursdays won’t be enough to win the title. Push yourselves!

“There are no points for 2nd place” – Viper, Top Gun instructor, Miramar California, 1986

What a Difference a Knee Makes (The Sword 3/6/23)

Good crowd at The Sword this morning.  PAX were off in all different directions running, walking, rucking, you name it.  We reconvened at 06:00 for the word on submission to God.  The group was asked to consider when was the last time they truly submitted to His will.  Then they were asked how it would feel if we dropped to both knees instead of just one and the change it would have on our frame of mind.  We concluded with a ball of men on their knees asking for God’s blessing and favor as we lifted prayers and praises!

Announcements / COT:  Lunch @ JR Cash in Mt. Holly 3/22 / Community Foundation Run (3 chairs for SFN) / Ratchet’s 2.0 / Hayes Family / Turtleman / Clavin’s M / Praise Report for Chubb’s Dad out of ICU & in a room / SA’s back

Crossroads (2/26/23)

Some ran, some rucked, and others walked but we all got a little better!  Everyone stayed for Q-Source (Schooling).

 

Announcements – COT:  Extinction run / Community Foundation Run / Q Vs. Q / Hayes Family / Volt’s 2.0 (Mozart) / Stogie’s Friend (Barbara) / Clavin’s M

The Elixir of Magnanimity

YHC had the Q at the Gashouse and it was going to be a good day. We had five that stayed for Bootcamp. The rest rightly opted for the pain lab.

After a combined disclaimer and warm up, we went our separate ways.  The bootcampers stopped by the flag for the pledge and moseyed across the street to the business park and went to the bottom of the hill.

We would do an exercise at the bottom, sprint to the top, and do ten burpees and then slow mosey down to the bottom and repeat  the pax all claimed a number and had the option of sitting out when their number was called  no one chose to do that.  We did lunges, sprint, burpees, mosey down the hill  and cover two of the core principles of f3 .  Repeat with lbc’s, flutter’s, Moroccan nightclubs, and a couple more.  The sprint and burpees were taxing, so our mosey down was slowwwww.

After six rounds we moseyed to the library.  My favorite traffic island had been leveled and paved over so a quick modification was made.  We partnered up and p1 would bear crawl and p2 would do 20 squats and go tag p1 and bear crawl.  We did this to the top of a hill and then moseyed to the bottom for Dora.

p1 exercises at the bottom lot and p2 runs up both sets of stairs and touches the tree of life and runs back down  100 merkins, 200 lbc’s, 300 squats

We then shared some laws of combat and a few items of wisdom to ponder and discuss.  Cover and Move, Simple, Prioritize and Execute, and Decentralized Command.

The worth of honesty

The joy of work

The delights of humor

The magnetism of character

The wisdom of Perparation

The mastery of self-discipline

The importance of tenacity

The force of simplicity

The value of confidence

The attraction of modesty

The virtue of Patience

The elixir of magnanimity (Difficult to say when it is 28 degrees)

The satisfaction of serving

The habit of Good judgment

The rewards of living well.

The nobility of spirit.

We then lunged walked up the hill towards garrison because Stroganoff said he needed to do more legs before the Mortimer.  YHC saw another traffic island and was demonstrating the next exercise when Strogi reminded me we had two minutes.  A quick Omaha and mosey across the street to return to home and finish the pledge again because the Pain Labbers hadn’t done it yet.  #America

Announcements=April 1 community foundation run. Speed for need

2nd F lunch Tuesday

Extinction Run March4 at Primal Brewery

 

prayer requests

Clavin’s M

Nutria travel

radar’s sister

Turtleman

Tooth Fairy’s 2.0

Boudin’s family

 

Crossroads 1/29/23

We had a large crowd at Crossroads. Great weather,  great camaraderie and arguably the best Q-source (so far this year) were experienced this last day of January. Runners ran, ruckers rucked as everyone got a little better and a little faster. Q-Source topic was Contentment. Great discussion on happiness vs. joy, controlling your emotions, and durability. Thank you guys for kindly stopping in!

Announcements:

  • Folsom Nationals Convergence 2/11/23 06:30 start time
  • Extinction Run 3/4/23 0900 at Primal Brewery
  • Viking Dash trail run on 2/25/23
  • Defib will be delivering a beatdown then cardiac/ heart health training at Gashouse on 2/4/23
  • The Nomads came back from Davidson with the Ghost Flag!

Prayer Requests:

  • Huckleberry (great to see you at breakfast yesterday, brother!)
  • Wirenut’s dad and family
  • Big Pappy (torn hip muscle)
  • Tooth Fairy’s 2.0 (MRI)

YHC took us out in prayer.

The challenge issued by Flintstone has gotten the PAX out of the fartsack and posting in record-setting numbers! Keep the momentum going, men! Holler at a Kotter and keep EH’ing!

 

L8R SK8RS,

Slaw

Anybody Got a Pen? (Crossroads 1/1/23)

Another wet misty morning at Crossroads to kick off the new year!  The usual suspects launched around 6:10 for 7.  The rest of us rucked or ran 3 to 5.  Great crowd (17 HIM), not unlike your local Planet Fitness for at least the 1st month of the year… the Pushing Rocks challenge is in full swing.  Although, Broke did offer up a couple of Team Midoriyama Misfits for the transfer portal!!!  Pledge, COT, & Broke prayed us out.  Moved inside for Q-Source on the 8-block goal setting system.  Sorry, not one of my whole pack of pens worked (yes, Mayor before you reply back, we all know that YOU had one that did cause you’re a boyscout like that and all) so we just discussed the block with the hopes that all will complete later.  Post it somewhere that’s visible to you so you can refer back often and hold each other accountable.  It was a pleasure to lead you guys today.  Thanks.

No announcements

Prayer Requests:  Gumby’s Mom, Wirenut’s family, Ozark’s family, Huckleberry, Turtleman, (may have missed a couple others since my video stopped?

Making Molehills Out of Mountains: Exhortation – Crossroads 12/18/22

10 PAX posted for a cold morning run at Crossroads.  Then the pledge, name-o, announcements, & COT (just probably not in that order!).  We rounded out the morning with a warm cup of coffee, a great discussion on “Exhortation”, and a quick video clip that I felt illustrated the principle to a T.

Announcements / COT:  Beer Mile – New Year’s Eve @ Sargento’s neighborhood (check Slack) / 1st Quarter points challenge

Prayers:  Gumby’s mother & brother-in-law / Wirenut’s family / Turtleman / Huck

The Old Crossroad Switcharoo and Nipple Bandit

YHC and Purple Haze switched AO’s for Q-Source and he completed his backblast before me #HIM
Being named the 2023 Nantan is an honor and after that big announcement and the Christmas party dessert table YHC needed to get in some first F. A lot of Crossroads PAX were running ten miles but the rest of us mortals needed to do the standard. YHC voluntold Def Leppard to pick the route since YHC doesn’t know much about Dallas except the town square, Folsom, and Old School. Def Leppard repaid me with immediately beginning the (2 lap) Gaston College route and nippling and defiling my drivers side mirror with a sweaty nipple band aid after the workout. You hate to see it.
The Mayor led the way for the first half of the run and has continued to impress. He truly is a runner now. Wichita could only be controlled so long before he pulled away but at least he knew where he was going. Gumby and I had a nice run and fellowship mosey and we all finished with a total of 13 runners.

8 stayed for Q-Source on “Articulation”. When a leader has a vision, he must articulate the mission so that others understand (not necessarily like) the mission. The more complicated the vision, the more articulation is required to describe the waypoints it will take to get there. Every person can articulate, but most people choose not to, but a leader must articulate because that is what leaders do.
Announcements: Possible beer mile in late December?
Prayer Requests: Turtleman, Huckleberry, Gumby’s Mom and Brother in law. Each other and family. Those who struggle with depression and/or loss during the holidays.
Be on the lookout for 2023 news. I am thinking about a good New Year’s Day beatdown convergence to start the year off sore….I mean right.
If you haven’t read Freed to Lead or Q-Source, make it a resolution and do so. Dredd and OBT articulate what it means to be in F3 in those books and you will understand (it doesn’t matter if you like it) it better.
Aye!
Roscoe

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