F3 Gastonia

Fitness, Fellowship, Faith

Month: December 2018 (Page 6 of 9)

F3 Gastonia Convergence

December 15, 2018 / / 0 Comments

We are getting close to the end of the year and what better way to announce the 2019 leadership team in Gastonia then with a convergence. 47 PAX posted at Gashouse for a little different workout.  In our last leadership meeting we discussed having all of the 2018 Leadership team Q this convergence.  It went like this…Hippa Qed the Pain Lab…Linus(Gashouse Site Q) lead off with the warm-up then Pizza Man(1st F Q), Sargento (2nd F Q), Freight(3rd F Q),  Short Sale(Weasel Shaker), Tool Time(Nantan).  Each of us had 10 minutes to do whatever.  I definitely think that nobody was disappointed with the outcome.  A lot of rocks were pushed and mumble chatter was at its finest.

After the work was done we discussed the 2019 Leadership team:

1st F- Sister Act

2nd F- Roadie

3rd F- Def Leppard

Weasel Shaker- Huckleberry

Nantan- Stroganoff

 

Announcements:

Christmas Party- TONIGHT Dec. 15th at 6pm Lewis Farms

2019 Leadership team- see above

QSource Launch January 2019

 

First off, thanks to each of you for helping not only me, but the rest of the 2018 Leadership team throughout the year.  It is amazing the amount of growth that is seen in F3 Gastonia.  We started 5 new AOs and had 97 FNGs this year.  We also witnessed PAX push the rock everyday and accomplish goals that they didn’t see as being reachable.  It is proof that you can accomplish whatever you put your mind and heart too.  Always trust in the lord and be there for your F3 brothers no matter what!!!  Thanks again for the opportunity and I look forward to see what goes on in the region in the years to come.

Until next time Pizza Man is OOOUUUTTTT!!

 

Q 101: Section 3, #2

December 14, 2018 / / 0 Comments

If you look on the F3Gastonia website’s cover page, along the right side you will see a link to the First Time Q – kind of a “what to do” list. This isn’t only for first time Q’s, it’s for anyone to reference. So after crawling out of the fart sack for a mid-week appearance at Snoballs, I earned some credit, especially with all the running we did. I gave the Q ample time, well exceeding the Folsom 30 minute guideline and the more standard 24 to 48 hour time period. But before I reached Sister Act’s one month rule, I had to act. As you will read in the December newsletter, backblasts are more important than the individual accolades of the Iron Skillet (congrats to Broke btw). Backblasts tell the F3 Leadership how many men are posting at the various AO’s. We can understand if an AO is struggling or thriving. Site Q’s can study the names to know who is posting regularly and who might be falling back to the sad clown couch – it happens when the mornings are below freezing. So with that, I’m happy to memorialize the epic beatdown by Island. Here is what I recall…

Pledge

Warm-up (can’t remember exactly, maybe three or four exercises)

Island then announces “let’s mosey…” Now recall that Island got his name as a former college defensive back and even a few years removed from those grid-iron days, he has the quicks. I’ve even witnessed him out sprint Defib. Of his prior Q’s, we typically do some sprint work. but on this cold morning, we kept going. Once arriving at the old Harris Teeter, site of many F3 beatdowns in the open parking lot. Only we kept going prompting Hushpuppy to groan “oh, he meant we’re running to the new Harris Teeter…” and we did, on up the inclined hill, covering about a mile in all.

Upon arrival, Island announces ‘now it’s time for some sprints…’ We did suicides across the parking lot, covering three different distances, doing three different sets with a brief rest in between.

To break it up, we gather into groups of 2 and one group of 3 (me, Gastone, and the Q) for his version of Rock/Paper/Scissors. The winner does squats while the loser runs a distance of the winner’s choosing. Gastone and I won 2 in a row and Island went about 50 yards and back, as did most other teams. When I lost round 3, Gastone challenges me to run around the building – really? the building? ok, I’m off.

Several minutes later I return and we do more sets of suicides. I stare at my watch praying for time to beat Island, at least for a few rounds. Finally he announces it’s time to head back to the AO, thankfully most of the return trip is mostly downhill. Once everyone gathers in the parking lot, we have time for PAX choice of MARY, going around the circle for mostly ab work.

COT – prayers for various people and things

Moleskin – Most PAX don’t roll out to a bootcamp mentally prepared to run 3.5 miles, but that is what we did. Even Qweesh could have handled this one with is soccer arms. Despite Island not posting a backblast, don’t be like Turtleman and “cold-sack” (apparently his weather threshold is mid-40’s), otherwise you missed a great workout by a man that has the most fashionable socks in all of F3 Gastonia. But the next time I have to write a post-backblast, I’m not running around the building.

Short Sale

Options

December 14, 2018 / / 0 Comments

11 was the count at Midoryama on Thursday for my first Q in quite a while.

Warmup:

SSH x 20ic

Goofballs x 10 ic for Doby. I thought he would enjoy seeing these grown men dance like that.

Don Q x 10ic

The Thang:

I often offer the PAX an option when Qing. Despite what Def Leppard says there are actually options. I couldn’t decide what I wanted to do so I wrote a bunch of different mini workouts on a paper and numbered them 1-7. Doby had the honors of choosing for us. Below are the options that we did but not in this order.

  1. EMOM(every minute on the minute) for 5 minutes-5 squats, 10 donkey kicks, 3 broad jumps
  2. 6 rounds-10 merkins, 15 v-ups, 20 squats. Those v-ups started to suck!
  3. As many rounds as possible in 7 minutes-Broad jump across parking lot, lunge back.
  4. 21, 15, 9(do the 21 of each then do 15 then do 9)-Burpee, WWI. Crowd pleaser!
  5. EMOM-5 pullups, 10 merkins, 15 squats
  6. 21, 15, 9-jump squat,  merkin

All in all I broke a pretty good sweat. I hope everyone else enjoyed it.

COT:

Pledge

Announcements-The Christmas party has moved to Lewis Farm, Operation Sweet Tooth gifts due Saturday at the Convergence at Gashouse 7:00am

Prayer Request-YHC Grandpa, DL’s daughters graduation, Broke, Golddigger and Fiancee

Moleskin:

Having been on the IR since The Bourbon Chase I have to tell you guys that you mean more to me than I can ever say. Not being able to post I quickly started to slide back into a sadclown. I’m so out of shape now compared to where I was that it’s really difficult to have to suffer through that conditioning again. However knowing you will be there makes all the difference!

It was a Malfunction..

December 14, 2018 / / 0 Comments

it was a week ago when Malfunction who has only attended 3 workouts over the summer before he headed out to attend The Citadel called me to get his first Q done today. I would say he has this figured out.

The Thang:

You should have been there, we did lots of Merkin’s and running in the parking garage. One leg bear crawls, Scary Merkins, and much more.

The Moleskin:

The VQ was completed and Malfunction is now able to knock out Q’s all the time. He planned on an hour and was ready to take us another 15 but we all ran from him and left him in the garage. Fun morning and very creative workout.

Operation Sweet Tooth, bring to the Christmas Party.

Singing for Santa Saturday Morning.

Prayers out to several.

Gastone the BB writer Out.

 

Camp Sertoma Christmas Party Pre-Blast

December 13, 2018 / / 0 Comments

PAX,

 

As most of you are aware F3 Gastonia and Speed For Need have teamed up with a local organization called Camp Sertoma (https://www.mycampsertoma.org/ / https://www.facebook.com/CampSertomaofGastonCounty/ ) . They are based out of Dallas, NC and serve those with special needs. We were very fortunate to have one of their kids be a Track Commander during the ChristmasTown 5K this year. The hope is we can continue to have someone from their organization participate in all SFN races in Gaston County next year (2019). Camp Sertoma Board Members are very excited about this partnership, so excited in fact that they have invited the F3 Gastonia PAX to their Christmas Party on 12/15 from 2-4PM. I know this is the same day as our Christmas party, but it would mean a lot if you could drop in for just a few minutes to introduce yourselves to the Camp Sertoma board, the families and most importantly kids. RSVP is not required per board members, Just show up if you can. Here is the flyer with location, times, etc. I believe we will have a few SFN chairs present to show to everyone as well.

Thanks,

HIPAA

Huckleberry finally visits The Pub

December 13, 2018 / / 0 Comments

Ten men covered various distances at my first post at The Pub.  Not a Pub, but THE Pub. The opportunities for routes are endless, but today, YHC selected the Snoballs route.  Nine PAX probably made it to Snoballs… and one did not.  Several rucked beforehand and at least one ran.

COT

Announcements: OST toy drive, Convergence at Gashouse on Saturday followed by the CHRISTmas party that evening.

Prayer requests: Stroganoff’s friend, local PAX, Sly

BOM: YHC closed in prayer.

It was an honor to be amongst you men today.

Philippians 4:13

Huckleberry

Daily Double

December 12, 2018 / / 0 Comments

YHC arrived a little early to scout the AO for icy patches and found Sister Act already doing some EC running. The parking lots look clear so let’s work the Weinke around that. As time nears the PAX start rolling in, but wait, is that Def Leppard? Didn’t he Q the Silver Sneakers workout earlier in the day, and didn’t Sister Act post for the same workout? It appears we may have some kind of secret partnership scheming to share the last Iron Skillet of the year. Regardless of the motive, strong work by both to double up on a less than perfect day for workouts. Let’s get started….

 

Disclaimer

Warmup

SSH x10IC

Don Q’s x10IC

Moroccan Nightclubs x10IC

Pledge (no flag, so face Blart’s truck)

 

Mosey to the parking lot at the big soccer fields for some partner work. Partner 1 performs called exercise while Partner 2 sprints to middle of parking lot and completes a set number of reps of a different exercise. Flapjack.

Round 1 – Flutter kicks one end, 10 Burpee’s opposite

Round 2 – Freddie Mercury’s, 20 Diamond Merkins

Round 3 – WWI’s, 20 Mike Tysons

Round 4 – LBC’s, 20 Werkins

Round 5 – American Hammers, 10 Burpee’s

 

Move over the the long parking lot for a little Route 66:

Round 1 – Crab walk w/WWI’s

Round 2 – Lunge walk w/Squats

Round 3 – Bear crawl w/Merkins

 

Keeping with the theme, on to the next parking lot to finish up with some leg work. Cones are set up for a Quarter Pounder:

Sprint 25 yards, perform 25 Toy Soldier’s and NUR back

Sprint 50 yards, perform 50 Bobby Hurley’s and NUR back

Sprint 75 yards, perform 75 Mountain Climbers and NUR back

Sprint 100 yards, perform 100 Squats and NUR back

 

Legs are pretty spent at this point so fellowship mosey across the street to the start and finish up with a round of flutter kicks called by Swimmer.

 

Moleskin

As we all prepare for Christmas over the next two weeks I hope you will take time to remember what this season is about…..celebrating the birth of Jesus. The Christmas season has become so commercialized that it seems that we are trying to “squeeze in” Jesus whenever we have time in an attempt to keep the real meaning of Christmas alive. This year, work on keeping the birth of Jesus at the forefront of Christmas and “squeeze in” all the other stuff. Start your own family traditions that are Christ centered; read Luke Chapter 2 on Christmas Day, attend a church service, help a family less fortunate than yours during the holidays, etc..

 

“And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.”

Colossians 3:17

 

Announcements

Convergence this Saturday at 7am at Schiele – bring toys for Operation Sweet Tooth

Christmas Party this Saturday at 6pm – moved to Lewis Farms

 

Prayer Requests

Freight’s grandfather – illness

Tiger’s uncle – illness

Def Leppard’s daughter – college graduation and headed out to the “real” world

 

YHC took us out. Thanks to all of you for the push not only today, but the entire year. It’s an honor to be associated with such a great group of HIM’s.

Broke

BC Ruck Club Returns

December 11, 2018 / / 0 Comments

Ole Montross has been hard at it EHing lately. He’s brought out some Bessemer City boys who are getting into this Ruck thing. Today was about pace for the 4 man ruck group while 3 ran some miles.  Volt clocked in early due to having to bust out a little early to make it to work. The rest of us finished up as usual right about 0615. Good work for the new guys keeping the ruck pace at just under 15:00/mile. Good to see Allen Tate, AKA Chief, out there putting some miles in.

Pledge

COT. Prayers for my father n law having heart surgery.   A couple of unspoken. Prayers for our 2.0s in school.

YHC took us out in prayer

 

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