F3 Gastonia

Fitness, Fellowship, Faith

Month: April 2019 (Page 4 of 9)

The Boars Nest Is Official

April 21, 2019 / / 0 Comments

I have been wanting to kick off a ruck AO since at least last November…maybe even longer! There are multiple reasons I wanted to lead this that I won’t dig into today, but the main reason is I saw a need and it lined up as something I enjoy. After 2 unofficial trial rucks, today was actual official kickoff. Now when I chose the start date, I did not realize it was Easter Sunday. That obviously had some impact on attendance.
Nevertheless, we had 4 High Impact Men this morning. I was very pleased with the turnout considering the day.

We departed with our sacks at 6:15 sharp…gotta be prompt on day 1! We move toward the courthouse, pausing along the route for 10 Merkins. We continue for something that has been brewing for 3 weeks…..

Stair Nightmare – ruckers go up the stairs of the courthouse and down the other side, do 5 Merkins with your pack on, go back across the stairs and 5 more reps. Repeat 5 times (like a Triple Nickel). Squats were given as an alternate exercise. Stair Nightmare was a TOUGH start to the workout!

Move out! We head toward Papas Pizza where we stopped for 10 dips in cadence. Continue rucking around Dallas.

We stopped off at BB&T for 3 sets each of 10 curls and 10 overhead presses.

We continue around town and make one last stop at the Ingles Car Wash for Peoples Chair Bag Pass. All 4 ruckers place their bags at the end of the line. We pass them all down the line one by one and then back again. Repeat 4 more times.

Time!

All in all, we got in some good coupon work and about 2.6 miles. We learned that Dentists can really come through for ya when times are tough, found a great spot for discount toilet paper, and jeard a story about the worst getaway car EVER!

We joined the Crossroads COT and Mayor took us out.

Thanks to the men who posted today. It was great to have Hunkajunk out with us for the first day! Both Swimmer and Freight have been with me every week as this kicks off. Thanks to both of you in particular for helping establish a core group of ruckers. Freight is taking the Q next week and I look forward to getting more guys involved soon!

As I told Freight today, I am still trying to figure out what works and what doesn’t. I am not quite sure if I want to make this a punishing beatdown or focus on getting the pace up. I think the answer is somewhere in the middle.
Freight and I are kicking around ideas for a CSAUP, BRR training, and other ruck-related options. If you want to be part of this and contribute ideas, holla!

Solo Coconut

April 21, 2019 / / 0 Comments

A glorious Easter morning saw one solo runner with no other PAX in attendance.  At 0630 with no one else in attendance I took off on the route I know so well.  I really enjoy my Sunday routines and although I missed my F3 brothers I know I wasn’t alone in the run.  I ran a little faster than normal but appreciated the sunrise and blessing that is Easter.

HE is risen.

 

Roscoe

At a crossroads on Easter

April 21, 2019 / / 0 Comments

I showed up and there was only one car there. Montross cam right in and so did Gold Digger. I asked Gold Digger what he was driving now and he answered with the same car I thought and when asked where he parked, he said his house. The man had run there from Belmont. Def said that he lived in Dallas and was still driving to the the Crossroads.

Some ran and others rucked, but Montross will BB that part.

When I ran into Gold Digger coming up the hill I “took off” not wanting him to catch me. He did about 3/4 of the way up of course for a kill.

When standing in the COT, I misinterpreted a request by the Ruckers and pulled them out of the Name-o-Rama, but when called on it, we did it again. The first time for practice and the second time for speed.

It was at this time Blart took off and as we gathered in prayer, someone said we should pray for lost souls like Blart. He came back and politely advised he was touching cotton so the prayer was quick as most have been in that situation.

Q source followed with one HIM coming from the other side.

Pledge:

Announcements: 4/27 2nd F at Lewis Farms, BYO Drinks, 2.0s, Ms, s’more stuff (Rain or shine); 5/5 Mt. Mitchell hike from GSM @ 0530;

Prayers: Gumby’s Brother in law and Mom; 2.0 at Tater Tots school; Hunkajunks friends 10yo battling unknown issue.

Best Backblast Ever!!! Running right past the rock

April 20, 2019 / / 0 Comments

Tuesday morning, a beautiful cool day to push the rock. YHC remembers the days when the Monday AO was known as Derecho. It was a running based workout where we did stuff other than just run a certain route. We did creative stuff like sprints, hill work and fartleks (actually we never did fartleks but we could’ve). Mayor and Top Hat gave an audible groan when I mentioned what we’d be doing today. Time to have a throwback Tuesday!

Warm Up

Goofballs (of course)

Monkey Humpers

Dying Cockroaches

Mosey from the starting area around the parking lot to the small roundabout.

The Thang

Sprint to the first road hump, do 15 merkins, sprint to the next, 15 more, sprint to the next, 15 more, mosey to the stop sign. Props to the Mayor, he’s a pretty good sprinter.

From the stop sign the PAX nurred up the hill to the artwork. Once there the PAX woudl bearcrawl the circle. A few of the elder PAX decided to take the outside circle for a little extra effort. Nice job showing the young whippersnappers what’s up.

Mosey from there back to the small circle where we started.

For this round of action instead of sprinting we skipped and karaoked from speed hump to speed hump. At each hump the PAX did 10 burpees.

Get to the stop sign then nur up to the top.

We were going to bearcrawl around the artwork but Mayor had a great idea to do it backward. Anchorman said we should take that up a notch and not only go in the opposite direction but switch to crab walks. Once again the elder rockpushers took the long route around.

Mosey back for one more round. Sprint to each road hump and then do 25 LBCs. We made it through the 3 roadhumps before it was time to head back.

Once at our original start we had time for a round of Nolan Ryans.

Time!

Prayer requests: Anchorman’s mother in law, others I forgot

Announcements: Mt. Mitchell hike May 5th

Thanks for the opportunity men. It was a pleasure as always.

get monkish

April 20, 2019 / / 0 Comments

OK, so I am re-writing this as I have made errors on prior attempts-hopefully this will work. Apparently, I am no Monk….

I have been dreading writing this pre-blast. Monk will be leaving us to move to Washington, D.C this summer. He will be missed and we need to send him off with a good farewell. I don’t think this will be the last we will see or hear from him, but he has been a good friend to me and given me inspiration during both workouts and (especially) during runs. He knows I don’t really like to run-that is no secret. However, I do enjoy running with Monk. I have to really pay attention to what he is saying. I know there are pearls there just waiting to give me guidance if not now, definitely in the future. By focusing on him, I forget how much I hate running….almost.

We are going to have a Monkish CSAUP-meet at Station in Belmont on Friday, 5/31/19 from 5-7pm (or later if those guys from Folsom have anything to say about it). Come have a meal, a drink, or just stop by to wish him well. You will be better for it, and I know you know that is true.

Friday, May 31, 2019

Station

4 N Main Street

Belmont, NC 28012

 

Mission Accomplished!

April 20, 2019 / / 0 Comments

17 men resisted the fartsack and put in some work at Goat Island.  Once again, this is another one of our regions AOs that I haven’t had the privilege to Q at before.  So I was excited when Dr. Seuss reached out to ask if I wanted one.  This is a solid AO, with lots of room to explore and you can always expect a good showing of pax.  After a late night of thinking of what I could bring to the table, a weinke was prepared,  now it was time to deliver.

Warm-Up:

10 SSH(IC)

For those that have been to one of my Qs  before, know that I’m not a big fan of the warm-up.  We are on a time limit, so no room for wasted time.  Let’s get to what we came here for!

The Thang:

Quick mosey to the corner of 9th St and 8th Ave.  Here we will do some 4 corner work, but with a little more area covered than normal.  10 Burpees at this first corner .  Next mosey up the street to the Baptist Church at 10th St. and 8th Ave.  10 Burpees, 20 Mike Tysons.  Short mosey to the next corner of 10th St. and Front St.  10 Burpees, 20 Mike Tysons, 30 Mountain Climbers.  Then mosey to the last corner of Front St. and 9th St. and do 10 Burpees, 20 Mike Tysons, 30 Mountain Climbers, 40 Little Man In The Woods.  I was going to run this back down, but I wanted to do some other things.  Plus this smoked the shoulders, and this is about the time Def Leppard questioned my originality.  He is correct though.  I’m definitely not known for having a very creative Q.  My goal is to bring something solid, that will push us all to the max!

Next we took a short mosey to the Gazebo at the heart of the AO.  5 exercises are called.  Do the 5 exercises and the associated reps, then complete a lap around this middle park area.  So you start with 5 Pull-ups, 10 Hand Release Merkins, 15 Imperial Walker Squats, 20 CDD, 25 Jump Lunges, then run a lap.  I had planned on doing this 5 times, but with time running short I called an Omaha after the 3rd set

Next mosey back up 8th Ave to the Baptist Church.  Here the church has a roadside brick retaining wall, which is perfect for a round of Lindsey’s.  This is when you pick 2 exercises and the sum of the reps equals 40.  Start with 30 Merkins, 10 Dips.  Then 25 Merkins, 15 Dips. 20 Merkins, 20 Dips.  15 Merkins, 25 Dips.  And finish with 10 Merkins, 30 Dips.  This wasn’t a crowd pleaser.  After knocking out 100 reps of each here, the upper body was toast.

Still time for one more exercise.  Fellowship mosey across the street to the parking lot for a round of Route 66.  Exercise called is the Bobby Hurley.  Start with 1 Bobby Hurley. Then Lunge walk 4 steps, 2 Bobby Hurley. Lunge walk 4 steps, 3 Bobby Hurley.  Continue this until you finish with 11 Bobby Hurley’s.  Mosey back to flag.

Announcements:  2nd F event 4/27 at Lewis Farm, Mt. Mitchell Hike 5/5

Nameorama

Prayer Request:  YHC took us out

 

I always appreciate the honor to lead a workout.  Even though I may lack creativity in the Q department, I felt like today was mission accomplished.  I believe a solid workout was delivered and all pax got their monies worth.  I really appreciate everyone that showed today and the work that was done.  The brotherhood at F3 is amazing.  SYITG

Sister Act

 

Stroll in the park…

April 19, 2019 / / 0 Comments

What a morning it was for a nice stroll in the park. After the pledge we headed out on the sidewalk to the far entrance of the park to begin the loop.  I had a timer set for every five minutes for some fun.  First stop 10 merkins, second 20 squats, 3 rd 15 merkins,  next stop picnic tables for 50 step ups, next stop 15 merkins,  next stop 20 squats.  At this point we took a short cut back to the picnic tables…packs off…30 dips followed by 25LBCs IC.  Finally headed back to snowballs for a couple minutes of Mary.  Great work men.  Always enjoy this AO.  Best of 1st and 2nd F.

Prayer Request:  WattsUp’s boss,  the Setzer Family.

YHC took us out in prayer

Good Friday Downtown

April 19, 2019 / / 0 Comments

Today is Good Friday, the day Jesus was crucified on the Cross over 2000 years ago. He suffered this death for my sins! Wow! An incredible sacrifice, Amazing Grace, and lavish love!

I wanted to Q this morning because I wanted to do something special for Good Friday. I am not a creative person so the workout really didn’t relate to Good Friday or the meaning behind it. However, I was reading a recent devotion on Good Friday and decided that is how I would end the workout, something focused on Christ’ s sacrifice on the cross.

It’s Friday morning, 5;30am and time to get to work!

No FNGs and a quick disclaimer

Warm up

SSH x 25 I/c

Mountain Climbers x 20 I/c

Moroccan Nightclubs x 20 I/c

Merkins x 10 OYO..

The Pledge

Lets Mosey!

A quick Mosey around the block and now time for the fun!

The Cooper:

10 burpees, 10 Squats, then 10 Merkins. Lap around parking lot Then 9,9, 9 of same. Count down to 1. Gets pretty brutal when you get to around 5. This about the time when Whoopie reminded the PAX, that if we feel the workout it tough for us right now, remember it is nothing compared to what Jesus went through on the cross.

As the PAX we’re completing  the Cooper, we all did some core work and then a mosey around the block.

We all met back up at the flag poles for a little round of Mary.

YHC finished the workout a few minutes early so we could focus on a devotion  related to Good Friday.

COT

Anouncements – BRR Ruck meeting on Monday evening at Buffalo Wild Wings, No Qsource at Coconut Horse on Sunday, but Crossroads is still having it.

We all sang Happy Birthday to Big Pappy

Prayer request – PAX traveling (Gastone), PAX that haven’t been out in a while or dealing with issues, and Anchorman and Sargento’s mother- in-laws.

YHC found the following devotion on Crosswalk and read it to the PAX.

A Prayer for Good Friday: It Is Finished
By Debbie McDaniel

But he was pierced for our transgressions, he was crushed for our iniquities; the punishment that brought us peace was on him, and by his wounds we are healed.” Isaiah 53:5

His story reminds us of so much more – we are redeemed. We are set free. We have been given new life, an open door, through Jesus Christ.

though many times we may somehow think we’re invincible in this life, or even led to believe that we are not “needy” of a Savior, when hit with life’s struggles or face to face with painful events, we quickly remember, we need help. We need a Savior.

We have One, who also was broken, in ways we could never fully comprehend, yet he remained strong, and chose to endure it all – for us.

He extends grace to remind us we don’t have to stay stuck in our struggle and pain. He holds good in store through it all, able to bring greater purpose, greater beauty, greater strength. He never intends for us to remain in the pit of our despair. For he breathes fresh life.

God brought beauty out of the brokenness of the cross, he gives beauty for our ashes. His sacrifice offers forgiveness for our sin. The power of the Resurrection gives hope for our future.

There’s such power there. God sent His Only Son. He loved. He gave. There was no other way…but this.

As we enter into this weekend, may we take a closer look at the reality of it all. The suffering of the cross. The huge sacrifice that Christ paid. The pain that was endured. The great cost of His gift. The love that was shown. The freedom He offers. It’s not a flowery picture of fluff and stuff. But it’s the most powerful story ever told.

Incredible sacrifice. Amazing grace. Lavish love.

Throughout this weekend, let’s spend time and focus on what Jesus did for us on the cross and why.

 

Closed out with the following prayer.

Dear God,

We remember today, the pain and suffering of the cross, and all that Jesus was willing to endure, so we could be set free. He paid the price, such a great sacrifice, to offer us the gift of eternal life.

Help us never to take for granted this huge gift of love on our behalf. Help us to be reminded of the cost of it all. Forgive us for being too busy, or distracted by other things, for not fully recognizing what you freely given, what you have done for us.

Thank you Lord that by your wounds we are healed. Thank you that because of your huge sacrifice we can live free. Thank you that sin and death have been conquered, and that your Power is everlasting.

Thank you that we can say with great hope, “It is finished…” For we know what’s still to come. And death has lost its sting. We praise you for you are making all things new.

In Jesus’ Name,

Amen.

 

Men, thanks for the opportunity to lead this morning, it was an honor.

Breaker Breaker

 

“I can do all things through him who strengthens me.”
‭‭Philippians‬ ‭4:13‬ ‭

 

Maundy Thursday at Folsom

April 18, 2019 / / 0 Comments

8 HIM’s showed up at Folsom this beautiful morning to get in some work. It is an honor to have the opportunity to Q during holy week and today is Maundy Thursday.  For recognition of this day, we went with a workout to lift up the original 12 apostles.

Warm up:

  • 12 Cherry pickers
  • 12 Hillbillies
  • 12 Moroccan Nightclubs

The Thang:

We moseyed for Matthew to the first stop.  The first stop was for Simon Peter, Andrew and James.  Simon Peter and Andrew where the first apostles. “Drop your nets and become fisherman of men”. James was the first to be martyred. “Would you be willing”

2 sets

  • 12 Peter Parker’s for  Simon Peter
  • 12 Alternating Shoulder Taps for Andrew
  • 12 Merkins for James

We moseyed for Matthew to the second stop. The second stop is for John, Thomas, and Philip.

2 Sets

  • 12 Dying Cockroaches for John – John was a disciple of John the Baptist, John the Baptist ate bugs..
  • 12 American Hammers – Thomas was a builder
  • 12 Flutter Kicks – Philip was in the story of the feeding of the 5000.

We moseyed for Matthew to the third stop.  The third stop was for Thaddeus, Bartholomew, James the Less, and Simon the Zealot.

  • 12 Finkle Kicks for Thaddeus, the patron saint of lost causes. I am a Bills fan.
  • 12 Big Boys for Bartholomew
  • 12 Jump Squats for James the Less. He was not any less just younger or smaller.
  • 12 SSH for Simon the Zealot

We moseyed for Matthew to the flag and did the pledge.

  • 12 Burpees for the betrayer Judas.

We then did it all over again back to the start.

COT:

We finished up talking about Jesus, the greatest and perfect servant leader.  He knew the pain, agony, and betrayal he was about to partake in and yet washed the feet of those who followed him. He broke bread with them and gave them the commandments for the future.  The is no greater example of servant leadership than the Lord’s Supper.

Announcements

  • 2nd F at Lewis Farms on Saturday, April 27th at 7:00 p.m.
  • Folsom Field Day on Saturday
  • Mt. Mitchell Hike May 5th

Prayer Requests

  • Gumby’s Brother in Law
  • Tator Hole’s Brother
  • Lion Kings Friend
  • Medicine Woman’s Neighbor
  • Unspoken needs and all of the PAX

 

Get Some

April 18, 2019 / / 0 Comments

11 showed for the Ruck Run Uphill partner carry rinse and repeats.

The Thang:

We ran 5 miles, some did a little less but made it happen.

The Moleskin:

Obviously, the coolest and toughest workout on Thursdays with a great group of men. Even though Goat Island had 17 for SA.

Prayers

Gastone Out

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