F3 Gastonia

Fitness, Fellowship, Faith

Month: August 2016 (Page 5 of 6)

Coupons a what?

August 8, 2016 / / 0 Comments

I went out of town for a few days before I got to do this BB so it will be straight to the point. Of course that is what counts on this one anyway! 10 Pax and 1 FNG got a little surprise when they posted at Midoriyama.

Warmup: The usual stuff

Mosey to another parking lot where the flag and coupon awaited. Pledge. YHC explained my truck was going to be the coupon and that we would be taking turns pushing it 40′ where there would be exercises marked on the ground with chalk.

The Thang.

Partner up. Partner 1 pushes 40′ partner 2 steers and lets partner 1 know when he can stop then they switch. Once both are done they switch with another team. Meanwhile the other PAX run ahead to the 40′ mark to do the marked exercises until the truck arrives. We did this to one end and back. Exercises were:

Squats, Merkins, LBC, Calf raises, CDD, Lunges, Alabama ass kickers, Flutter kicks, ABC hop(hop out lettters AMAZE), Shoulder taps, Mason twist, Crab cakes, Hillbilly, Curb step ups.

Once round 1 was complete we moseyed to a  near by hill to meet a friend named Joe Hendricks! If you don’t know him look him up!

Back to the parking lot for another round. We couldn’t get a 3rd round in due to people blocking up our lot for softball practice. YHC decide it would be a god time to go back and talk to Joe one more time. At this point it was noticed that Lil Sweet seemed to be talking on his phone an awful lot? A little confused it was yelled there’s no phone time in F3! He said he was working but many questioned it.

So we moseyed over to the playground for 2 rounds of 10 pullups and one leg lunges. Mosey back to the start with enough time for some wall work.

5 hipslappers IC……hold it……5 Australian Mtn climbers IC and recover.

Circled up just in time for 45 seconds of burpees.

COT: I don’t remember a lot but we did name our FNG. Tooltime’s nephew down from the frosty climate of Buffalo. He was advised that this kind of thing wouldn’t work that far north but he is welcome to try. I’m pretty sure he thinks we’re idiots and will be telling the tale of the men of F3.

As usual great job again today guys. I hope everyone enjoyed. You all owe me for a detail job as my seat and door panel are quite gross!

Exercise… because the zombies will eat the slow ones.

August 7, 2016 / / 0 Comments

It started off bad. YHC arrived at 0645. Apparently the zombies were there early, consumed the majority of the PAX and all FNGs who arrived earlier, then returned to their nest before the last 4 arrived.

After a full disclaimer (without legal representation), we get started. First thing to do under the threat of zombie invasion…. RUN!

So we headed south down Main Street with a quick right on Myrtle Street and ducked right again towards the track for 1 additional lap to warm up. Thanks to Kiesh for the little known facts regarding Belmont Middle School – apparently this is the only school in NC exempt from providing the standard athletic facilities – explains why the track is more of an oblong circle instead of the standard oval. In the end… doesn’t really matter… zombies are coming… slowly.

To complete our warm up we get in the following exercises…
SSH – 20 IC
Mericans – 10 IC
Don Quioxte – 10 IC
IW (not the same as Toy Soldiers) – 20 IC
Mountain Climbers – 20 IC

If you are going to defeat the enemy, sometimes its critical to live in their shoes and learn their ways (can you even live in the shoes of the undead?). So after the workout we set off on a 100 yard zombie lunge walk from the track to the picnic shelter. Not too much complaining yet, so perhaps there should be a note in the Exercise lexicon that a zombie lunge walk must be over 100 yards.

As we discovered broken glass bottles and other left over party favors, YHC felt it was only responsible to repeat the disclaimer once again. To keep ourselves fit to survive the zombie invasion we completed three rounds of the following…

Dips – 20, 15, 10 IC
Step Ups – 25, 25, 25 IC
Derkins – 10, 8, 7 IC

Next we continued with the zombie walk for another 50 yards down to the fountain for some core work…

Dying Cockroach – 10 IC
Freddie Mercury – 10 IC
LBC – 10 IC
Homer/Marge
Flutter Kicks – 10 IC
Rinse and Repeat X2

With all the zombie walking, we needed to start making some distance so we ran back up to the track where we got serious. The Zombie Relay. Similar to Outhouse’s workout a few weeks ago without the coupons. We split into two groups. First group run a lap to catch up with the second group who is lunge walking the track. Then the groups switch until we lunge walked the entire track. Could also be done with partners in a larger group. Success was achieved as the PAX began to moan like zombies.

With little rest for the legs, we take a short mosey to the concert pavilion for some Elevens on the hill. LBCs (starting at 1, going to 10) and Burps (starting at 10, going to 1).

NMM: Today was a small group at The Fighting Yank, but all present got stronger. Small groups have advantages, especially getting to know guys you don’t normally workout with. Enjoyed the fellowship and mumble chatter today. Looking forward to my next Q at this AO. Keeping Edison in our prayers as he travels with his family, and Hokie as he sets out on the last stretch of the process to adopt a child from China. Also good to meet Edison Sr. Perhaps we’ll see him with the PAX soon. Since he’s a runner, Derecho might be great place for him!

Killer bees and useless Chewbacca

August 6, 2016 / / 0 Comments

8 Men gathered at Folsom in Dallas NC for Hushpuppy’s “VQgina”.  More about that in a minute.  Most arrived at 6:15 ready to go but the wait until 6:30 gave time for the LIFO Sparky to arrive.  It was also good to see the Mayor again.  As the clock struck 6:30 and we pondered on the status of some weekly regulars who had not been coming on Saturdays, YHC led the pledge, and it was off on a short warm up mosey.

WU: Short mosey to the small amphitheater riddled with killer bees that survived extermination. Started with Plank-O-Rama, But YHC immediately remembered that he had neglected to give the disclaimer; a rookie mistake he dare not repeat.  After reminding the PAX they were private citizens in a public park and everything I said was a suggestion from an idiot, I suggested strongly they get back in their cars and go home.  They declined and the beat down began.  Right arm up, left arm up, (not at the same time) then hold the plank for Peter Parkers, arm taps, Parker Peters, then Merkins, all IC X 10 without ever leaving the plank position.  The mumble began about the time Parker Peters were called. During the plank YHC shared his thoughts on the first F, and how I first heard of F3.  After recovery, SSH x 15 IC, then Abe Vigoda’s (slow windmills for the less mobile of us) x 10 IC.  Then on the 6 for LBC’s and flutter kicks, both IC X 15, then on to Donkey kicks.  At this time, all PAX save 1 retreated a safe distance from the nest of stinging devils, but not Dolph.  He faced the tiny beast’s feet first performing his donkey kicks right beneath the nest.  They dared not attack and watched in awe as he performed the majestic assault on their fortress.

The Thang: Mosey to the picnic shelter at the far end of the lot for 15 Step ups on the picnic tables, followed by 15 dips.  YHC shared how Fellowship was a strong component of F3, and that all PAX should get involved in events other than just the workouts.  I shared of my own success and how the motivation and friendship of other members have motivated me to get stronger. We then repeated the step ups and dips and began another mosey to the next parking lot.  Around the lake, up the hill, fleet footed Gomer led the way with Dolph in hot pursuit.  Someone clocked them at almost 14 miles per hour while the rest of us slow moseyed to catch up.  Next parking lot, Planks, LBC’s, Flutter kicks X15 IC, then booyah merkins on the cart path with a partner, 10 OYO.  Then it was another mosey to some field that had several posts and water spigots sticking out of the ground.  Lunge walk to each post, then a burpee.  Repeat at each post until we reached some black trash barrel placed in the middle of the field (approx.: 10).  Then mosey to a hill for some 11’s.  Since YHC doesn’t like exercises that put his 6 above his head because it encourages merlot, I called Bobby Hurley’s at the top of the hill and merkins at the bottom.  FNG was holding strong so far but modified a bit as the morning caught up with him. The option to bear crawl the hill was given but as far as I know all declined.  Then it was mosey back to the tennis courts with Plank-O-Rama in the middle to catch our wind.  At this time there was 15 minutes left and the Weinke was near the end.  The last 2 things were “some sort of suicides on the tennis court” and “bring out Chewbacca”.  At the tennis courts: bear crawl across the first court, then run back.  Bear crawl, then run to the end of the second court, then run back.  This occurred across all 6 courts.  As we encouraged the 6, Dolph called an audible for those who had completed (flutter kicks I believe).  At this point there were 7 minutes remaining and all were winded so YHC shared on the sifter, and how men bond when they sweat together, but the greatest importance on the 3rd F. Then it was on to the parking lot to bring out Chewbacca.  Pulled out the phone, the Bluetooth speaker shaped like Chewbacca and played a song that basically said “get low” about 100 times, and we did squats and then merkins to the beat, holding the low point for as long as possible during the verses.

Exercises complete, it was time for Name-O-Rama.  YHC handed out waters and all were concerned as FNG chugged his very quickly.  After Name-O-Rama it became time to name the FNG and during the questioning he became quite pale and splashed Merlot.  While trying to settle on a name, Subway was considered (since his hospital name was Jared) but YHC declined this because of the pedophilic implications.  After his fourth spew, each time describing the contents, it was determined he would be called Cuatro.  All gave Cuatro a shout out because we have all been there, and encouraged him strongly to come back.

COT: prayers for our nation, for some friends and family suffering with cancer.

Oh, I forgot. 2 Electronic failures, Chewbacca the Bluetooth speaker never played, so the exercise just wasn’t the same through the phone without the bass line.  In the week leading up to my VQ I tweeted out “I’m VQing at Folsom” but didn’t notice the auto spelling of my phone typed “Vqgina at Folsom”.  It’s out in the Twitter-verse forever and Davinci nominated it to be added to the Lexicon.  We shall see.

2016 Gashouse Olympic Games

August 6, 2016 / / 0 Comments

Warmup: SSH, Imperial Walker, Appalachian Americans, Moroccans, LBC, Chinooks, CDD, Jobus, Don Quixotes,

Mosey to flagpole for pledge

Mosey to Olympic Stadium

We divided into 5 groups of 3 for our first race: 3 Amigos across the length of the football field. Gold medal = 2 burpees, silver = 3, etc.

Main event: Gashouse Pentathlon! We divided into two teams. Team 1 performed 10X Merkins, LBCs, Jump Lunges, and Burpees, repeato, while Team 2 did a half mile indian run. Switch. Switch, Finish, so each team ran 1 mile and did as many sets as possible. Teams shared gold medal.

JK2 talked about accountability using the symbolism of the interlocking Olympic rings and the Roman interlocking shield (Freed to Lead)

Then we had a tug o war and moseyed back to the lot. A round of toy soldiers and dying cockroaches took us out.

Announcements: Advisory tomorrow. Prayer requests. COT

Great workout guys!

Who needs a Q

August 5, 2016 / / 0 Comments

Nine lost souls gathered around the Rotary Pavilion gloom today….staring at each other in silence and wondering what to do…..for 45 minutes straight….waiting on the Q to arrive…..then we got in our cars and went our separate ways…..

If you know the GasHouse regulars, you know this is a lie. We were Q-less  and FNG-less, but that did not stop us from intimidating the Pokemon searchers with our physical fitness, aggressive warm-up, and all-around swollen, muscle-riddled arms. We decided to take matters into our own hands and had a group Q workout.

Short Disclaimer just for the heck of it…then started the WU which I really don’t like but know it is necessary especially for some old guys like me who are prone to injuries so…

WU:  SSH X15, Merkins X 10, LBC X 15, maybe some squats but I was already daydreaming by now so I just broke out of the circle on about number 6 and yelled mosey.

The Thang:

Short mosey around the lot flexing the chest muscles for the benefit of the 2 pokemon hunters (nice work Breeder and Easy Rider, I could see the fear in their eyes) then continue to the far side road for Sargento’s part of the workout: Route 66 down ? Main Street-escalating number of Merkins at each streetlight with fast mosey between the lights from 1 up to 11. This set the tone for the rest of the workout with a good chest burn. I could see the puzzled look on Short Sale’s face as he was planning some Merkins but (thankfully) let OutHouse take the next round.

OutHouse did not disappoint. We moseyed to the Shrimp Boat for what seemed like about 3-4 miles (was that in South Cackilacky?) for a leg and chest beatdown. We started with a Chair (wall sit) March for unknown number of steps then came the HIP SLAPPERS X 20. I still have not found another exercise that I like more than these. We moved quickly to French Fries and a comment by OutHouse that continues to haunt me as I type this….making someone feel uncomfortable the last time he asked someone to get into this position….so many places to go with this, however I can’t bring myself to type any of them. You can run with that if you want to, but please don’t involve me. I think I mentally checked out for a few minutes then woke up doing wheelbarrow and lunges a few minutes later towards the Rotary Garden. We (thankfully) finished OutHouse’s portion with some Grass (weed) Pickers IC just after Sargento gave props to our own Dr. Feelgood and his pseudo-child (the rotary garden) which he birthed approximately 2-3 years ago.

By this time our chests had semi-recovered from Route 66 so Short Sale led us for a mosey to the parking deck for a final beat down. My advice, before you attend a Short Sale workout in the future, get your core in shape, and by “in shape” I mean order a 6 pack with some Merkin guns on the side. Once in the parking deck, Short Sale told us to walk the plank: we did 11’s using a parking space-escalator merkins up to 11 on one side, then plank walk sideways to the other line for Burps escalator down from 10. I quickly Omaha’s the plank walk to eventually just walk the 3 steps across the parking space (HOLY NUTS that was harder than it sounds). When is Short Sale Q next???!!! Hopefully I am sick or getting a root canal then…. We were getting close to time but Short Sale would have none of that. Next was a mini-Dora with partner: 25 LBCs, 50 Squats, 75 Flutter Kicks with a short loop in the parking lot and down the stairs.

Before we recovered enough to tell Short Sale how much we liked his “Walk the Plank, we moseyed back to start for a short discussion about the F3 Royalty Court (King, Queen, Jester) and how we need to “be alert and of sober mind. Your enemy the devil (read “Jester”) prowls around like a roaring lion looking for someone to devour” 1 Peter 5:8 (got this from a previous post by Dredd I have been hanging onto for the last 3 months). I couldn’t remember this exactly the same way this morning so I ad libbed but somehow didn’t get the same effect. That’s what you get for on-the-fly Q’s. We said the pledge then did 5 Burpees OYO to close it all out.

COT:

Great work out there today. Da Vinci, I saw you working hard and busting your hump while a few others were right there with you with some genuine encouragement. Keep working. Thanks for the group Q effort-almost seemed rehearsed which is no surprise. We claim to NOT be professionals but I think that may merely be modesty and legal-eze to discourage lawsuits (my opinion, not fact). Easy Rider, don’t forget you were “VOLUNTOLD” for next week at Martha’s-I know you are ready for it-if you are able, better post to see what he has in store and give him some support. Gomer, you should be re-named Tigger the way you mosey without any signs of fatigue. Breeder and Woodstock, you both were solid today. Keep up the good work-your turn to Q is right around the corner.

Prayer requests: Keep in mind OutHouse’s father, Easy Rider’s uncle, GodFather/Stroganoff/T Square’s families, and a friend of a few of us (Greg Sellers and his daughter with recent diagnosis of thyroid cancer). Also, Da Vinci’s wife is leaving early Sat am for trip to ? Dominican Republic and he will be responsible for both his 13 year old and 2 year old-good luck and hopefully safe travels for the wife.

Co-Virgin Q

August 4, 2016 / / 0 Comments

Its always great to have a VQ at F3. But a Co-VQ… JACKPOT!!!!

9 men came out to DeRecho on a Monday morning to brave the experience of a co-VQ from Radar and Quicke. Given that neither of us had done this before, we started about 1 minute late.  Sorry guys, we’ll get better next time

 

With one FNG, we went thru the disclamer, noting that we were all idiots, but even greater idiots for showing up in the day of a Co-VQ. Thankfully, no one walked out at this point.

WARM UP (IC)-  (Radar)

  • SSHx20
  • Imperial Walkers x 20
  • LBC x 15
  • Mountain Climbers x 15
  • Squats x 10
  • Merkins x 10

THE THANG (Qiuiche)

Given a Monday morning work-out and the upcoming BRR for several of us, we engaged in the work-out that has allowed me (Quische) to maintain my sanity for the past several years: WE RAN (oops, I mean MOSEYED)!!!!  Starting at DeRecho, and trying to simulate the BRR on a mini scale, we attempted to create the hilliest route we could for about 35 minutes thru Cramerton. In the middle, we even “sprinted” up a 10% grade hill for about a tenth of a mile (great work by the PAX to gut this out!!). With no break after the sprint, we moseyed back to DeRecho, and by the end of the run, we had gone right about 4 miles at around an 8:30-8:40 pace (again, great work by the PAX). I think the best part about it was that with the pace we were keeping, there was little room for mumble chatter from Tool Time as it was much more efficient for him to breathe rather than talk (Keep this in mind, for anyone who is Qing in the future).

THE PLEDGE

ANNOUNCEMENTS

Advisory meeting pushed back to this next Sunday, BRR meeting tonight at Gaston Sheet Metal at 7

NAM-O-RAMA

Posi-Traction (FNG) joined the group this morning due to an unfortunate friendship with Tool TIme (I feel like I am piling on Tool Time at this point, but I’m just going to go with it). I think the name has something to do with My Cousin Vinny, When it was brought up, mumble chatter about “utes” appropriately ensued. If you have any other questions about the origins, ask Whoopee.

COT

Whoppee’s friends daughter was recently diagnosed with thyroid cancer, in her 20s. Prayer for wisdom and healing as the family goes through this difficult time

PRAYER

Lest we forget the most important minute we spent during the 45 minutes together

 

Radar, thanks for working with me on this one. It was an honor to serve you guys this morning, and I can only hope that we will continue to make each other better- Kuich

 

 

 

 

 

 

 

 

 

 

 

 

 

Mud Run Announcement

August 4, 2016 / / 1 Comment

Two of YHC’s favorite things about F3 are CSAUPs and convergences. Combine those two and you have the Mud Run. Hundreds of pax from many regions spanning several states converge under a big white tent that houses a beer boat surrounded by dozens of shovelflags. We have a bone-chilling BOM then run a muddy obstacle course for an hour or so and return to the tent to share warstories over beverages and one team leaves with the coveted Busted Paw. It’s been a great event for us. It’s been out Super Bowl.

You may have noticed a steady drop in attendance over the past few Mud Run events. In addition, the enthusiasm for our Super Bowl has waned. Why?

Here are a couple of theories:

1) The infusion of other CSAUP events (GORUCK, Spartans, marathons, etc) has offered the pax more variety and perhaps more of a challenge.
2) Promoting this event twice annually, Spring and Fall, has watered it down too much.

Here’s what we’re going to do:

We will still have our Super Bowl. F3 will support and promote the Spring Mud Run only.

April 2017, we will have the big tent and the BOM and shovelflags and the beer boat. F3 will own that farmland in beautiful Sandy Run, SC just like we have in the past.

The Fall event will still be held and all pax are encouraged to participate.

The Tricky Triangle

August 4, 2016 / / 0 Comments

7 PAX including 1 FNG, made it out to the Goat to start their Thursday off right.  YHC started off with some mumble chatter about being sore after BA’s beat down at the Storm on Tuesday, and decided the only way to get through it is to go harder. With that we began.

  • Warm Up
    • 15 SSH (IC)
    • 15 Toy Soldiers (IC)
    • 15 Squats (IC)
    • 10 Torso Bends (IC)
    • 15 Hillbillies (IC)
  • Disclaimer
  • Pledge
  • The Thang – The Tricky Triangle
    1. Exercises at the three intersections of the town center of Cramerton moseying between corners and increasing reps at each stop. Corner 1 = Stop sign in front of Doffer’s, Corner 2 = Stop Sign in front of Firehouse, Corner 3 = Corner with Clock
      • Lap 1 Corner 1 – 10 Burpees OYO
      • Lap 1 Corner 2 – 20 Crunchy Frogs (IC)
      • Lap 1 Corner 3 – 30 LBC (IC)
      • Lap 2 Corner 1 – 40 Don Quixote (IC)
        • Imperial Walker half way then sprint the rest to Corner 2
      • Lap 2 Corner 2 – 50 Squats (Single Count)
      • Mosey to Lap 2 Corner 3 – 60 Rocky Balboa’s (Single Count)
        • Mosey halfway then Bear Crawl to Corner 1
      • Lap 3 Corner 1 – 70 Merkins (Singe Count)
        • High Knees half way then Butt Kicks to Corner 2
      • Lap 3 Corner 2 – 80 Monkey Humpers (Single Count)
      • Lap 3 Corner 3 – 90 Freddie Mercury’s (Single Count
    2. Mosey to Gazebo for 11’s
      • Omaha’d to 6’s of Pull Ups and Dips on the brick wall
    3. Mary
      • 15 Dying Cockroachs (IC) led by Monk
  • Announcements – Name O Rama – COT – Prayer
    • Advisory Board meeting this Sunday at On The Border
    • It was an honor to lead you today.  Great work “Pushing the Rock”.  Welcome Josey Wales.

Modify as needed

August 3, 2016 / / 0 Comments

One full time PAX, one named 2.0, and one 2.0 to be named in the future decided to plant the flag at an undisclosed, unofficial and unsanctioned AO at an unknown vacation rental house carport somewhere near the coast of South Carolina.  Even though the M gave a solid “maybe” when asked if she wanted to POST, she opted for a nap instead, making the workout an F3 workout instead of a traditional Jane Fonda workout like Short Sale used to do in his carport with leggings.  Vacations should include naps.  YHC should try that sometime.

With a screwed up calf muscle (a la Tool Time from earlier this year) the only exercises were one’s that didn’t offend the calf.  Fortunately rented bikes mean lots (and I mean lots) of miles out and about dragging an additional 50 plus pounds of future named 2.0 and bike attached behind me so that takes the place of running for cardio.

Warm Up:  SSH, Merkins, Low Slow Squats, and Imperial Walkers

The Thang:

We did a ladder of 10, 20, 30….70, 60, 50….20, 10, 20, 30…..70 of CDD’s, Merkins, LBC’s, Squats, Seal Jacks, Flutter Kicks, and something else I can’t remember.  At first it was just Happy Feet and me with the future to be named 2.0 FNG sitting in a chair watching cartoons until he saw the Seal Jacks and joined in for about 20 IC if you could call it that. He also hit his six for LBC’s.  Gotta love sharing F3 with family.

It was 93 degrees and humid.  It reminded me of Midoriyama without the direct sunlight and whining.

We closed out without name-o-rama and went straight to the cool down of throwing football for an additional half hour.  Missing middle school football conditioning practice means getting in some work on your own.

Thankful for the leadership and fellowship that is F3 and the flexibility to name and claim an F3 workout whenever and wherever you are.  You can modify as needed.

As I told CSPAN last Saturday, F3 brings me joy.  F3 with my boys brings me more joy. Give it away.

F3 Counts!

 

NFL Training Camp Opens! – In Gastonia?

August 3, 2016 / / 0 Comments

This week NFL training camps opened up across the country – so the manly men of Midoriyama decided to join the fun!

Warm-Up:

  • SSH x 21 IC
  • Don Quixote x 21 IC

The Thang:

Alright GAME TIME! Pick your “football team” and Mosey to the playground! Teams of 2 for our first game of the day!

Pusharoma: 2:00 minute drill! Timer is running – which team can do the most push-ups (mericans) before the clock expires? MAX OUTS! Offense does push-ups while Defense does squats – alternate to maximize total reps! Winners were Slaw & Floppy Disc! (Mumble chatter about Slaws “neck ups”…)

Pullaroma: 2:00 minute drill! Timer is running – which team can do the most pull-ups before the clock expires? MAX OUTS! Offense does pull-ups while Defense does squats – alternate to maximize total reps! Winners were Lil Sweet & Billy Madison!

Next Game! Mosey back to the flag and grab a football. Let’s make our way over to the field – the fast way!

Pound the rock: Teammate hands football off to running back for a 100 yard sprint to the “endzone” – “DB catch them drill” as they sprint to catch them from behind. Alternate until we reach our destination! #keeppounding

Fun and games are over (now that hands are on knees and mumble chatter of possible merlot splashage) time to get to work!

Quadraphillia: music blasting, timer set to 5:00 minutes – “team mate battle” continues as 1 man runs backwards up hill then runs forward down, completes burpee at bottom of hill and switch with teammate. Assume plank position while rooting your teammate to keep pound!

Core work: (Reps of TD score variations)

  • WWI Situps x 14
  • LBCs x 21
  • Flutter kicks x48
  • Freddy Mercury x 14
  • Marge & Homer x 7
  • Weezy Jefferson x 14
  • Panther Pound Burpes x 14 (Football chop steps in place until Q yells “burpee” then back to chops)
  • Merican challenge (MAX OUT – Push yourselves) x head to head! Beat the man in front of you!

Mosey back to the flag – keep carrying that rock!

Still time left for:

  • Madoriyama Mericans x together down the line
  • LBCs x 30
  • Flutter kicks x 21
  • Captain Thors x max out for last minute!

Pledge:

COT:

Got to share a parable about “life after” as 2 babies in a womb can hardly grasp life after delivery – we too, are like babies on this fallen Earth….. ‘God’ is all around us. We are of ‘Him’. It is in ‘Him’ that we live. Without ‘Him’ the world would not exist. Sometimes when you’re in silence and really listen, you can perceive ‘His’ presence and can hear ‘His’ loving voice calling down from above.

Prayers for Ringo who is apparently losing so much weight so fast that his back can’t handle it! 😉 Prayers for the brothers of F3 who could not be here today and all across the nation to lead their house and their community.

Thanks for the fun today men! Lots of rumble chatter about M’s being mad at all the grass and muck falling out of unknown regions, but it was fun playing in the dirt like kids again!

I’ll keep ya’ll posted if I get any calls from Carolina Panthers scouting department this week! 😉

« Older posts Newer posts »

Past Workouts

August 2016
M T W T F S S
1234567
891011121314
15161718192021
22232425262728
293031  

© 2025 F3 Gastonia

Theme by Anders Noren — Up ↑