F3 Gastonia

Fitness, Fellowship, Faith

Month: April 2019 (Page 6 of 9)

The Pub Runs SOGA

April 15, 2019 / / 0 Comments

9 PAX posted to the preeminent Thursday morning SOGA F3 Gastonia AO on a great morning for a run.

The Disclaimer w/ the details on the route. Runs towards Snoballs. Run half as far as you want to go, then turn around and come back.

The Pledge.

The mosey.

Some ran fast.

Some ran faster.

Some left gifts.

Not sure that any of the PAX actually saw any Sammich’s so can’t really verify they were doing anything.

Announcements
3rd F at New Covenant (at this point, has already happened)
Community Foundation Run (at this point, still hasn’t happened) (see The Pub twitter account for details)
Cinco de Mitchell on 5/5

Prayer Requests
Leppard’s M’s surgery
Gastone’s dad

Prayer

Stay thirsty my friends…

Logging the Miles

April 15, 2019 / / 0 Comments

16 HIMS showed at Crossroads this morning. ….Mayor was running yet again! way to push brother!…..   Pizza Man ran with Gold Digger then picked up his ruck and took off again…….Gold Digger ran a months worth of running for me in a couple of hours……. Boars Nest Rucker’s consisting of Swimmer,Oompa, Push It, and Montross  were giving it one more  trial run before the official launch next weekend……Tyson and Sgt. Hulka ran to Ozark Ave and back getting in 8 miles again this week……Seuss and Roundup doing what they do well. Running like the wind…….. Hacksaw doesn’t know what  quit or rest means that dude just keeps going.  Broke pushing me with my most consistent and fastest  5 miles yet. Appreciate that!…….Leppard getting back at it after the M’s knee surgery. Pockets out there getting at it. somehow I missed you man, always glad to have you at Crossroads.

 

There  was nothing but acceleration out there today. Everyone pushing themselves to be better. Way to go men!

Mt. Mitchell hike May 5th, bonfire at Lewis Farms April 27th 7:00, SFN event in Belmont get signed up.

prayer request: People battling addiction, Defs M, each other, my Mom and brother in law . I think that’s all forgive me if I missed anyone

Thanks for letting me lead it was a pleasure and an honor.

A Monk, A Youth Pastor and A Peanut’s Character walk into this Church and….

April 15, 2019 / / 0 Comments

Prepped and ready for the Annual Foundation Run 5K, plus fresh with an FNG I brought along (Marcus/Trivago) I was ready for the Pax crowd.  Total of 9 showed for some Bedpan Painlab beatdown and Linus mosey 5k prep.  To start, and of course while forgetting the pledge:

Disclaimer:

Warm Up:

SSH – 20 IC

Squats – 20 IC

Merkins – 10 IC

LBC’s -20 IC

Painlab (Tube, Marco, Trivago, Hunk-a-Junk) to your Bedpan Beating.  Bootcamp with me.

First Presbyterian Church, to the steps at the Pad.

Re-hash of this weeks events from Timeframe and Gastone.

Partner 11’s:

Bottom, 1 Booyah merkin moving up, top of steps 10 partner derkins moving down

Circle Up:  Hold plank position while each PAX high knee’s out for a distance and back.  Starting to rain at this point.

Circle Up:  Round two, hold crab walk position while each Pax high knees for a distance and back.

50’s:  50 of each

Squats / Lunge / Monkey Humper / Calf Raise

Power Packet:

Formed small stations with the following:

30 Merkins / 30 CDD’s / 30 Squats / 30 LBC’s / 30 Heels to Sky / 30 Second Plank

After each excercise mosey out pre-determined distance and back, go to next station.  Still raining but buckets are holding out at this point.  Mumblechatter strong from Squirt provided great 10 count relief.

Well, finish the power packet round and as I bend down to pick up added weinke’s I either blacked out or had a photo taken of me.  Neither it seems, but it was full sky lightning.  Not strikes mind you, just full sky illumination.  Monk had if figured out by exact distance how far away it was so we sort of moseyed back towards the Schiele in increments figuring we had time to spare.

Top of church, repeated a hold pattern while PAX moseyed and then NUR.

Round 1 – Al Gore

Round 2 – I forget

Turns out there is this joke I overheard from Squirt and Monk grabbed the punchline.  What happens when a Monk, a Youth Pastor, and a Peanut’s character walked into a church?  The Monk got kicked out!!!

Lightning now right on us and time anyway.  Monk trying to review his storm distance calculations and Squirt picking us up and carrying us back, while continuing the mumblechatter.  Mosey fast pace to the Schiele only to find Painlab has been stolen!  Monk, determined to rescue them searches deep in the woods (well, not that deep) and finds them huddled under the Colonial awnings like Will Smith ‘I am Legend’ zombies.  Ironic at this point that most of us are still dry and only got bathtub soaked after we departed.  Quick pledge to a flag we could only imagine still existed, name-o-rama, announcements and prayers quicker than a JR-Maglev (uh, fast train I think).

Departing the gloom we were ransacked with a deluge of water, felt great actually.

I need Q’s for April.

Until next time, Aye…..

Linus

All Dressed Up and Nowhere To Go

April 15, 2019 / / 0 Comments

The day of the Community Foundation Run and Speed for Need event had finally arrived and the air was full of excitement and anticipation. The problem was, the air was also filled with rain, lots and lots of rain. Needless to say, for the sake of safety, the event was cancelled which left a crew of guys dressed in their finest F3 gear feeling somewhat disappointed. What to do……???

 

Let’s do what F3 guys do, Omaha to the parking deck and get in a bootcamp style workout!

 

After a quick warmup, HIPAA breaks out the Official F3 Workout Deck and we got after it until time was up. Everyone pushed themselves and ended up better off for it. Thanks to all who hung around and also to Pizza Man, HIPAA and Clavin who put in a lot of work planning and getting everything ready for the race. The next SFN event will be in Belmont in May, so get signed up and let’s give the Track Commanders a day to remember!

 

Announcements

April 27th – 2nd F event at Lewis Farms

May 5th hike

 

Prayer Requests

Breaker Breaker – family and friends dealing with issues

Def Leppard’s M – doing well with recovery after knee surgery

PAX we haven’t seen in a while

The Lost

 

YHC took us out.

 

Broke

New Season

April 15, 2019 / / 0 Comments

04/15/2019 Mt. Hollywood
Tiger reached out needing a Q for Mt. Hollywood on tax day so I resisted the fartsack and jumped on it. I needed the push to get the week started right. I thought numbers might be low but as time got closer, 10 circled up for Warmup, make that 11 as Freon sneaks in quiet like. Let’s go.
SSH x 15 IC
Cotton Pickers x 15 IC
Hillbillies x 15 IC
Goofballs x 15 IC
Pledge
Mosey down Catawba Street behind the First Presbyterian church to the small parking for some BLIMPS.
Burpees x 5 OYO, Mosey to the far corner near the road. Watch that form Sister Act!
Lunges x 10 each leg. Tesla questioned the intelligence of anyone who has to move forward walking to do lunges. He may have been talking to me. Mosey to the top of the big parking lot.
Imperial Walkers x 15 IC, short mosey to the top of the parking lot near the building.
Merkins x 20 single count, mosey down the parking.
Plank Jacks x 25 IC, mosey back around the building to the top of the small parking lot.
Squats x 30 IC, short mosey back to the small parking lot spot where we started. Take a count.
Run a lap around that same parking lot area.
Repeat the BLIMPS same as before. Take another lap.
Mosey to the white wall behind BB&T.
Rugby Sprints
On your six for Flutter kicks until I say Sprint, sprint forward to the curb, sprint back to the wall then walk back to the curb.
Merkins, sprint. SSH, sprint. Time to head back so we took the longer way back up Central to the benches near the school.
80 D’s
20 Dips IC, 20 Dollies IC, 20 Dyeing Cockroaches IC, 20 Derkins IC, yes IC. Mosey back to the flag.
My word for today was about it being a new season. Over 1/4 of the way through the year is a great time to assess where you are in your 3F’s. Think about what you wanted to accomplish and see if you are on track. I have to say I have more work to do in several areas and will push to get there. Spring offers a new season with flowers blooming and grass growing and it is a time to remind us to start new. The guys in F3 will definitely help you get there if you are striving.
Announcements:
April 27th, 2nd F at Lewis Farms 7 pm
May 5th, Mount Mitchell Hike
Prayer Requests:
My wife recovering nicely from knee surgery
COT
*NMM Thanks to all the guys who showed up this morning from the War Baby, Get A Grip to the War Daddy, Tesla and all those in between. I had around 2.15 miles on my watch and plenty of reps this morning. Great to see Stroganoff for his first workout at Mt. Hollywood (I believe I heard him say that). Broke, Seuss and Sister Act post everywhere all the time but it’s always great to see them. Great to see Blart out early as his schedule has changed. Doodles has really been consistently posting and I am sure he is ready for his VQ next week. Virus was leading the way on most of the runs as he usually does and Freon runs up, crushes the workout and runs back home. It was a pleasure to lead this morning. Have a great week and remember the significance of this week and what this Sunday represents!

Eat It!!!

April 15, 2019 / / 0 Comments

Diablo Sammich, zero dark thirty. Let’s get to eatin!

We carried our rucksacks around the park, staying on the path for safety. YHC set his timer for 5 minutes. At each alarm we did 10 merkins with our rucksacking sacks on. It was great.

If you’re not going to run you might as well rucksack. That’s what Whoopee always says…I think.

It was a pleasure to be out here with you guys!

Sargento out!!!

Digging Deeper!

April 13, 2019 / / 0 Comments

Warm up

SSH IC 20

Merkins IC 20

10 Burpees oyo

Mosey to the top stop at each light pole with

2 Burpees 10 squats

3 Burpees 10squats

4 Burpees 20 squats

At this point the mumble chatter was starting to get up but I had something ahead that would quiet that down so we moseyed on to the flag.

circle up

10 Burpees

pledge

20 mike Tyson’s oyo

20 X crunches oyo

20 flutters IC

mosey to the horse track the guys weren’t feeling the partner carries around the track so I had to modify.

2 laps around sprinting the long sides bear crawl the short sides and at the end of each lap hit 20 merkins. That really got the blood flowing.

Mosey to the concrete bleachers for some 11’s with squat jumps at the bottom and mike Tyson’s at the top. Finished up with 15 flutter kicks IC. Now all mumble chatter had stopped everybody was digging deeper mentally and physically so get done. It was awesome fellas way to push that rock!!

We finished up and took trip to the big triangle

10 Burpees

10 Burpees,20Mike Tyson

10 Burpees,20Mike Tyson, 30 Mountain Climbers

moseyed a lap around the triangle to get settled back down but keep the sweat going. Headed in for a quick water break and had about 20 minutes left so I took the guys down to the lower shelter for some work.

15 dips IC,20 mountain climbers oyo, 20 Incline merkins oyo and 15 dips IC.

Mosey back to start for COT

Announcements keep pounding 5k you can see ratchet if you’re interested, Mt Mitchell hike, and a few others I can’t remember right now.

Prayer request Gumby’s family and My family for safe travels as the drive in from Alaska. They hit the road Sunday to start home.

I talked to the guys today about digging deeper in a tough workout for mental and physical strength. If we can do that we should be able to dig deeper for the lord and in his word daily. We talk about being examples and leading but we can’t lead anyone if we don’t have a relationship with Jesus Christ. So make sure we are getting in the word and we are building that relationship with Christ so that God can use us to draw our brothers and sister closer to him. Our main goal should be to spend eternal life with our father in heaven! The way we really start changing this world and society is building our relationship with The one who can change it ALL!

Thank you men for letting me lead you today it was awesome to push the rock with each one of you. I love F3 and all my brothers!

RoundUp

 

BLIMPS ‘fore breakfast in Belmont!

April 13, 2019 / / 0 Comments

With the community run this Saturday YHC figured there would be jusy a few pax show for this edition of The Yank. That and a pretty daunting weather forecast regarding thunder storms in the morning had me working on some alternatives for what we might do, keeping in mind not just “creature comfort” but safety as YHC has total respect for high voltage discharges anytime and anywhere. So with that in mind and the 6 am thunderstorm that hit the South Shore area YHC had a BLIMP version ready to go under the shelter.

When I got there hardly a drop had fallen but you could feel the humidity and thick cloud cover spoke of caution, so up to the Stowe Park shelter we went.

COP:

SSH X 20

IW X 20

Plank and stretch

Merkins X 20

Lap through the park.

Blimps as follows:

Burpees 5X, 10X, 15X, 20X, 25X

Lunges 5X, 10X, 15X, 20X, 25X

IW 5X, 10X, 15X, 20X, 25X

Merkins 5X, 10X, 15X, 20X, 25X

Plank Jacks 5X, 10X, 15X, 20X, 25X

Squats 5X, 10X, 15X, 20X, 25X

After each round of BLIMPS, a run through the park and the drizzle which was pretty refreshing given the humidity and stillness.

After this is done, head for the field of dreams in its soggy state. Don’t you love the feel of red clay mud in the morning? Guess what we did: Bear Crawl Slalom! Four rounds for everybody to get to the end of the field. Anchorman commented that throwing up was an option at this point. Hmmm. I’ll take that as a compliment! It’s the 4th quarter. Time to get tough and bring it home!

End of field:

SSH X 10

Copperhead squats X 10

Run back to the other end, drop at halfway and do 10 hand release merkins.

Back to the shelter for triple nickel on Heartbreak Hill.

Top: 5 dips

Bottom: 5 diamond merkins

Had to pull the plug here at 80% due to lightning and get the pax back under the shelter.

Another round of BLIMPS, the 10X version.

3 minutes of stretching and the pledge. Done!

NMM:

Didn’t really need the shelter until the very end when the rains truly came. Kept us under the shelter and in fellowship for an extra 30 minutes. That was worth it! Again as I have said any number of times, safety has to be the top priority in leading a workout and we did keep that in mind.

Great work by an enthusiastic pax!

Tesla

Sick? So what!

April 12, 2019 / / 0 Comments

Been sick for a bit, but I didn’t wanna miss an opportunity to have my own solo Q! So I decided the night before dope up and show up! Nice and warm morning after a lot of rain as the pax’s pulled into Folsom but still had plenty of HIMs ready to get with it.

Started off with disclaimer and little warm up

15 Don Qs

15 Toy soldiers

15 SSH

head up to tennis courts and circle up for what I called “circle of no trust”

starting with the Q each pax calls an exercise for the others to do while he takes a lap.  Several different core exercises were called and  even something we later name as road construction burpees!

After we conplete the circle get up and head to the line for some extra dirty 11s

Merkins on one end with squats on the other with 3 burpees everytime you pass the middle.

After that we have a couple minutes to waist so we circle up and get in 2 minutes of lbcs

Back to the flag for pledge and announcements

Finished with prayer requests and COT

Its an honor know and q the men that showed up! We are all blessed to be able to do so.

Leg prep for Community Run

April 12, 2019 / / 0 Comments

8 men showed for Downtown, a workout happened.

The Thang:
Pledge

Mosey to parking lot

High Step Walk to first pole

Karaoke to next pole, then switch sides to the next.

Mosey to Christmas street Gastonia

First lit pole.

1 Merkin, 1 Squat going up at every pole until we got to 15.

Mosey down the hill.

McQuitter Wall, 50 wall jumps, 20 Dips

Mosey to the bottom of church parking lot.

11’s to the top of the hill parking lot and back. 1 Sumo Squat jump at the bottom, 10 Merkins at the top. Switch the numbers.

Backwards up the hill and back until the 6 is finished.

Mosey behind me through an sidewalk obstacle course.

Parking lot across from Church.

50 Sumo Squat Jumps

50 Monkey Humper’s

Cross street to stair

2 Sets of 25 calf raises.

Mosey in front of old courthouse for low SSH 20.

Bernie Sanders up the hill on the way back.

20 Diamonds

The Moleskin:

Some say leg day but we were very fair to the arms. Just think of it as this was a warm up for the Community Run on your legs. All worked hard and did a great job.

Prayers

Gastone, until the next time.

 

 

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