F3 Gastonia

Fitness, Fellowship, Faith

Month: February 2019 (Page 5 of 8)

Tour of City buildings

February 15, 2019 / / 0 Comments

9 of Gastonia’s finest showed for one of the best locations in the area.

The Thang:

Pledge

20 SSH

15 Merkins

20 Imperial Walkers

5 Diamonds

Mosey to the bridge.

Lunge Walk across bridge. Many disappointed in no bear walk.

Mosey across the street and down to courthouse steps.

Plank

20 Merkins

Then everyone take a step.

20 calf raises feet together.

15 Calf raises feet apart.

Mosey to back parking lot.

Parnter up run around the parking lot meeting your partner at other side for 20 Merkins. (We did twice and I changed the plan)

Met at back corner for:

50 Squats

Bernie up the hill

15 Diamonds

Karaoke down the hill

50 Monkey Humpers

Karaoke up the hill

20 Merkins

Backwards down the hill

40 Mountain Climbers

Bernie to the top again.

20 Burpee’s

Mosey to the Uphill dead end of the prison.

15 Diamonds

Mosey back down and around to hill.

Stagier Merkins at next 4 post on the way up.  Switch which had is forward and backward each time.

Stop at the light and 5 Burpee’s.

Cross the street to bridge. Bear crawl across.

Once in parking lot, on your backs.

On my count American Hammers, Slow Motion.

Flutter’s to 40

30 Crunchy Frog’s OYO

Mosey to start.

The Moleskin:

Whatsup, continues to impress. Watch out for this guy because he might end up being the next Bulldog. All gave a great effort and was a pleasure to be part of all of you today.

Prayers for several that are ill and to all with the flu.

Thanks and Out,

Gastone

 

 

Day 6 – HIPAAPALOOZA – Rock Legends

February 14, 2019 / / 0 Comments

For Day 6 of HIPAAPALOOZA YHC promised the PAX some true Rock Legends. It was a Friday so YHC was expecting bigger crowds, 13,000 showed, well maybe it was 13. Anyways, bottled water prices didn’t increase and all that were in attendance were ready to rock!!

Disclaimer

Pledge

Warm-Up

SSH 15 IC

Merkins 20 IC

Volcano squats 15 IC

IW 15 IC

 

The Thang:

Mosey down Main st to York.

Roxanne Red light at York st so grab some Pink Floyd Wall

BTTW

Australian Mountain Climbers 10 IC

Recover but Roxanne kept her red light on so Rinse & Repeat

Recover

Roxanne had her Red light on again, damn, lets just wait. Green, GO DOG GO!

Mosey down Main to N. Chester. YHC did some Google Maps recon and saw some big rocks in the aerial shots. I had to confirm so drove out to site night before. BedPan was aware of my recon work. He was proud that someone was taking his AO seriously.

Grab some Rocks and dont be weak. Grab someting big and heavy! “Go Big or Go Home”

Overhead fellowship mosey to Snyder Pl. and Main St. Home of “Legends Bar & Lounge”

I told the PAX in the twitterverse that some Rock Legends would be present. YHC did not disappoint or lie. I held up my “Rock” in front of “Legends” Bar and Lounge Sign. Hence “Rock Legends”! I got a few laughs from that.

Time for some Dora 123

P1

100 – Overhead tricep extensions with rock

200 – Curls with rock

300 – Chest presses with rock

P2 overhead rock carry to light pole, 1 burpee overhead rock carry back swap with P1

Recover.

Drop rocks mosey to Leather and Lace.

Time for some Motley Crue: “GIRLS, GIRLS, GIRLS”

Lineup along fence with your backside to Leather N Lace front door

Monkey Humpers 20 IC

RnR

***Side Note, YHC has been absolutely dying to do Monkey Humpers in front of LnL for a long time. Glad I finally got the chance!!

Mosey back to legends

Pickup rock

Grab some Pink Floyd Wall

Peoples chair

Overhead Rock presses 20 IC

Recover

Peoples chair

Rock press with March 20 IC

Heard rocks drop but i didn’t say recover!

Pick it back up and lets do peoples chair for a minute as punishment

Recover.

Fellowship mosey back to rock pile. Stop at each street light  for 1 rock squat

Rock toss into rock pile

We got “Time” like Pink Floyd so let’s do some Bear Crawls up the “Time” Data Svcs. Ramp.

Rinse & Repeat

Mosey back to start

Mary – PAX choice

COT

Announcements

Prayer Requests

WOW! So much Rock pushing this AM by all! So proud of these groupies!! Not sure what BedPan had been smoking during HIPAAPALOOZA but he thought he was me??? Crazy stuff man! All kiding aside, it is always an absolute honor and priviledge to lead you guys. I hope you enjoyed the workout as much as I did. Even if you didn’t, I dont give refunds for this festival.

AYE!

HIPAA

Heartbreak at the Pub

February 14, 2019 / / 0 Comments

It was colder than expected at the PUB but 8 brave PAX showed anyway to warm their hearts with some personalized Valentine’s Day weinke’s that showed two different routes to run.  #haveityourway

Broke was scaring the P200 runners with various distance increases since the route was being changed.  Yikes!

Six chose the classic Pub route and two headed towards Martha Rivers and turned around and came back.

The Pub route has lots of elevation changes and it seemed to be a hit with some.  Monk led the way, followed by Broke and Sister Act.  Stroganoff, JJ, and YHC weren’t too far behind.

Breaker Breaker and Anthrax rocked out towards Martha’s House and returned a little staggered because Anthrax  went a little further on the route.

Finished with the Pledge of Allegiance

Roses are Red

Violets are Blue

You will run 5

Or the Sad Clown will get you.

Happy Valentines Day from the PUB!

Closed it out with a reminder to go get something for your spouse….

Announcements:  Sign up for the 50 Mile Relay CSAUP.

Prayer Requests:  Haiti, Stones and Blades, All the PAX of F3 Nation.

Always an honor to lead!

Too Many Chiefs

February 14, 2019 / / 1 Comment

Too Many Chiefs and Not Enough Indians

Midoriyama 12FEB19
Q: Oompa Loompa
PAX: Def Leppard (R), Sister Act, Clavin (R), Chewy, Blart (R), Oompa Loompa (R)

After reading Hank’s BB, I wondered what does it take to be a Chief? Is it bravery? Integrity? Leadership? Dependability? Hmmm….getting there….I got it!!! It’s fart sacking and missing workouts! All you need to be a Chief is to call yourself one and rarely post. Right Montross?

With that in mind, I hopped in the ride and attempted to transit Gaston County’s Bermuda Triangle (Exits 23-26 on I-85). Southbound with only one car off in the ditch with its attending blue light special, it started to rain. Harder. Being a benevolent Q, I Omahed to my Rainy Day weinke in its weather protected sleeve and ordered the Pax to move cars and themselves to the picnic shelter closest to playground and pump track. After all, if I offered to keep them mostly dry, the old reliables would post. NOPE. Oompa pulls into the parking lot to a whole six vehicles counting my own.

No biggie, the hard chargers followed my instructions and with no FNGs, let’s get after it.

SSH x 10 IC
Abe Vigoda x 10 IC
Hillbillies X 10 IC
Toy Soldiers x 10 IC
Imperial Walkers x 10 IC
Squats x 10 IC
Monkey Humpers x 10 IC
Mountain Climbers x 10 IC
Merkins x 10 IC
Burpees x 10 OYO
Count off- 20 count
On your six for LBCs 16 count, hold crunch for 4 breaths. Left leg up, repeat, back to LBCs, both feet on deck, repeat, back to LBCs, Right leg up. Each cycle took approximately 11 minutes.

Rinse and Repeat until time ran out. I believe we got 4 cycles. We pledged after the second. It was awful. No one had any wind left to say the pledge. YHC voice cracked on the third run of LBCs. Let PAX count the reps the third and fourth go around. Did stuff out of sequence at least once or twice. Q FAIL. Closed with another set of Burpees because Sister Act cracked on Def’s perfect form.

We had a massive overflow of Chiefs today with the low turnout at Midoriyama and Folsom. Not good. Let’s get back to our normal attendance guys.

Announcements & COT

CSAUP signups until Feb 16th with CSAUP 50 mile relay at 0400 Feb 23rd. 2nd F afterwards time & place TBD.
Rooster early March. Need more teams. P200 Mar 23rd. Spartan race April 7th. I know of two idiots involved.
Warrior Dash early June. Same two idiots with M’s involved.

Prayers for Gumby’s family in the loss of father-in-law, Slaw’s foot, sick kids, Hushpuppy & Shadrap surgeries, other various injuries and each other. I appreciate the opportunity to lead.

Romans 5:8 “While we were yet sinners, Christ died for us.” I remember my daughter memorizing this as a 4 year old in Awanas. Each time I hear it, a shiver goes through me as I think about how this truth positively impacts our life.

YHC prayed us out.

Im not a player, I just Ruck alot

February 14, 2019 / / 0 Comments

Whoopee needed a last minute Q for Diablo Sammich as he is on call, YHC accepted the challenge.

3 HIM showed up for a morning ruck and it went something like this:

Disclaimer
Pledge
Warm-Up was put on your Rucksack

We went out on a brisk 15min pace down Riverwood Pkwy. Looks like we gotta be more careful on this very wide road as a car came within 2 feet of us with no attempt to move out of our way. We then hung a right onto Plantation Tr. where we passed a nice couple out walking their dog on this beautiful Valentine’s day morning. Found the Martha’s cut through which was a new venture for VooDoo and Watt’s Up. From there we went around Martha’s, After about 1 mile in I decided to stop at the picnic shelter where we did some step ups, 50 IC. Left out of there and made a loop around the ball fields and then back to SnoBall’s for a little extra work. YHC called Man Makers with our sacks, we did 10 OYO. Next exercise called was flutter kicks, 20 IC whilst holding your ruck sack high over your chest. Rinse and repeat. Total miles so far was 1.96 so lets get it to 2. We ended up at 2.1 at a 14:51 pace. That is a solid ruck pace!! Well done by all!!

COT

Announcements: CSAUP, Rooster, Mt. Mitchell Hike, BRR

Prayer requests: VooDoo’s acquaintance daughter Sydney at Levine’s, My friends the Brewer family recovering from miscarriage.

YHC took us out

As always great fellowship during a ruck. You get in all 3 F’s and it’s a nice break from BootCamp’s mid-week. Come out and join us!

AYE,

HIPAA

LEAD

February 14, 2019 / / 0 Comments

I pulled into Folsom right at start time this morning, we circled up and began the warmup! Everyone looked warm, partner up, one partner grab a block and head to the tennis courts for some modified Dora! P1 start the exercise, P2 run, alternating until reps are done!

100- triceps

150- curls

200- shoulder press

250- squats

300- LBCs

Back to launch point, put the blocks up.

While everyone is recovering, in honor of valentines, I wanted to share something.

F3 in the marriage?

Fittness- Men, what shape is your marriage in? Is it strong? LEAD

Fellowship- Is the communication strong in your marriage? Or is fellowship broken? If there is an issue here, LEAD your wife in restoring fellowship!

Faith- Are you pointing your wife to Christ daily, by the way you live? By the way you love? By the way you LEAD?

The truth is, God calls us to love our wives sacrificially! The way Christ loves the church! He loved us, when we didn’t love Him!

If you are a man, you were born to LEAD! LEAD , love, and encourage your wives daily! Men, we are called to a big role, and will be held accountable in how we LEAD!

Announcments- CSAUP, Rooster, P200

Prayer requests- Big Pappys dad, other pax families with flu and sickness

 

Pre-Valentines Day Prison Break

February 13, 2019 / / 0 Comments

Prison Break was the place to be this morning. Unfortunately, many of you slackers didn’t get the memo. Kotters like Medicine Woman, Roadie, Ratchet, Rockabilly, etc were nowhere to be found. However, the running continues! All 7 HIM ram today. Shoutout to Roundup putting in 12 miles this morning. 12 miles on a Wednesday.
That dude gets it done. Don’t believe me, you should have come to his Q with Hacksaw Saturday (it was incredible). Bedpan hit the route early as he prepares for the P200, but he was gone before YHC returned, so I assume he got about 3 miles in. Barrel Racer put in some miles as well as Broke. Sparky put in about 3 miles after arriving fashionably late, as usual. Montross and Allen Tate did #ChiefThangs and got in some P200 training.

Prayer requests: Gumby’s family, Pizza Wife, Slaw’s foot, Ratchet’s wife, guys dealing with personal issues. YHC took us out in prayer.

40 Days of Getting Better — Mon Feb 18 – Sat March 30

February 13, 2019 / / 0 Comments

Hello Gentlemen.

  1. Here we are at Valentines Day and summer is rapidly approaching.  We are in the throes  of old man winter with the spring just around the corner.  With this being said, beginning this Monday 2/18/19 until 3/30/19 I for myself am going to start a 40 day health program focusing of course on physical health but also spiritual health as well.  I welcome and encourage whosoever will to join in.  This could be considered a pre summer slim down or lent or just making improvements.

The terms would be,

Physical;

  1.  Eat as clean as possible that can be sustained realistically for the 40 day period.  You be the judge.  You know your habits.  For some this may mean giving up fried chicken and burgers.  For others this may mean going vegetarian.  Try to make at least 3 positive changes in your meal diet and sustain it for the 40 days.  Remember this is you against you.
  2. Try to make 3 non-meal positive changes in you diet.  For example, I’m giving up beer, potato chips, and sweets.  Again, you know your habits.  Pick 3 things and give them up for the 40 days.  For the few of you that do not have 3 things to give up (Roscoe and Defib), do what you can.
  3. I suggest that you journal what you eat.  I use the Samsung health app on my phone.  It works pretty well.  If you have something better please share.
  4. Work out at least 5 times a week.  Any F3 workout is good.  Workouts should be at least 30 mins in duration.  One 1hr workout does not count as 2 workouts, however one 45 min post and later going to the gym or climbing Crowders Mtn, ect. is 2 workouts.
  5. The are 4 cheat meals over the course of the 40 days with opportunity to earn more with >5 workouts per week.  I am not going to waste a cheat meal on snacks.  Wait for the good stuff.  You will find you enjoy meals more than you used to.
  6. >5 workouts per week is a (1) cheat meal per workout over 5.
  7. The week starts on Saturday.  If you post on Saturday that’s 1 already.
  8. Qing is a cheat meal.  Get out and Q fellas.
  9. Post at any F3 mission such as Rice N Beans, toy drives, or any outreach does count as a workout.

Spiritual;

  1.  Pray at least once a day.  Even if its just to thank God for his blessings.
  2. Date nights with the M do not count as far as cheat meals of otherwise.
  3. Go on at least 2 dates with the M in this 40 days.  Thank God for her.  Pray over her and with her.  God will honor and bless it. You watch.
  4. Pray with your children at least 2 times a week for the 40 days.

For those wanting to participate, eat well this Valentines Day and weekend.  Monday is the start of a challanging yet very rewarding journey.  Push each other.  Encourage each other.

Good luck and God bless you all.

SYITG!  Aye!

Timeframe

Come Down that Mountain

February 12, 2019 / / 0 Comments

The clock hit 5:30 and there was a heavy mist in the air.  I had a weinke ready to go, and a deck of cards as a “just in case” backup.

Warmarama:

  • Side Straddle Hops, 15 IC  –  2 merkins
  • Imperial Walkers, 16 IC  –  4 merkins
  • Moroccan Nightclub, 20 IC  –  6 merkins
  • Don Quixotes, 15 IC  –  8 merkins

 

Thang:

The mist seemed to be letting up so I tossed the deck of cards aside and we set out on a mosey down Catawba, left on Oakland, left again on W. Central and there on our left is our favorite wall by Ida Rankin Elementary School…  can’t pass it by without a little work:

  • 5 incline merkins and 5 derkins
  • 10 incline merkins and 10 derkins
  • 15 incline merkins and 15 derkins

Mist had picked up a bit so let’s mosey over to the covered walkway for some 11’s:

  • American Hammers & Lunges  (Q kept trying to do American Hammers at both ends…)

It seems the mist has let up again, so it is time for some four corners. We were to run around the parking lot and do the following exercises:

  • 1st corner – Merkins
  • 2nd corner – Squats
  • 3rd corner – LBCs
  • 4th corner – Mountain Climbers  –  do SSHs while waiting on the six

First round… give me 5 reps… next round 10, then 15 and then 20
Q decided to run his mouth a bit here… in Matthew we find the Sermon on the Mount where we get the Beatitudes and a lot of what were called “hard sayins” when I was growing up. But he had to come back down that mountain and so do we… so back down we went with our four corners… 15 reps, 10 reps and 5 reps.

The clock was ticking, so time to mosey on back to the middle school. When we got to the school the Q had to run his mouth just a little more… see, as Jesus was wrapping up these hard sayins, he left us with this in Matthew 7:24 “Therefore everyone who hears these words of mine and puts them into practice is like a wise man who built his house on the rock.” The key phrase for me is “put them into practice.” Many hear, few put it into practice. The HIMs of F3 inspire me every day as I see them putting their fitness, their fellowship and their faith into practice! I encourage you to go read Matthew 7:24-27 to get the whole story.

We said the Pledge.

Ended with COT!

I hope we all went away just a little better…

Push through the gloom!

February 12, 2019 / / 0 Comments

Hank brought the pain as always! We got in a little over 2 miles, we did burpees, lunges, jump rope, merkins, SSH, good push by everyone that was present. Folsom was a little thin this morning, Big Pappy is fight the crud and still got it done! Good work men!

Announcements- CSAUP, sign up! Rooster, receiving friends for Gumby’s father-in-law at McLean funeral home this afternoon 6-8

prayer request- all pax , families, Gumby’s family, his father-in-law passed away

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