F3 Gastonia

Fitness, Fellowship, Faith

Day: July 12, 2020

Goings on at the Gashouse!

July 12, 2020 / / 0 Comments

So YHC gave Kinus a note and said he would be glad to take the Q from him Saturday and got the Ok from the site Q. Great! I don’t get out to this AO enough. It actually has some strong thngs to do if you are willing to do them. So with Pain Lab along with us we proceeded to get with at the appointed hour. Went like this:

Arm and trunk stretches.

SSH X 20

IW X 20

Cotton picker X 20

grapevine stretches

Copperhead squats X 20

Saddle up boot campers! Off to the frozen tundra, so named for the big Green “G” at the entrance to the middle school

Six shooters

10 burpees

lap

20 jump squats

lap

30 merkins

lap

40 Mtn Climbers

lap

50 CDDs

lap

60 LBCs

lap

Over to the tables for some work:

10X, 15X, 20X

Dips

stepups

dirkins

Mosey down into the Valley of Sin for Triple nickels, a circular path as opposed to up and down the hill.

Bottom: HR merkins X 5

Top: Big boy situps X 5

Rinse and repeat 5X

Saddle up after this as it was almost quarter till and mosey back to the flag.

Rugby sprints:

Set 1: 10 merkins

Set 2: 10 diamonds

Set 3: 15 Werkins

Burpee suicides, 5X

Lunge forward two parking spaces, lunge back one, burpee

Few minutes of Mary as Pain Lab got back.

NMM:

Good push by the pax today. It was actually quite nice, a little less humid than it has been. Which is good! Really want to recognize Roscoe and Stone Cold right  now who are in the eye of the storm with their respective police force jobs. One question we need to ask these guys again and again is “How can we help?”. Let’s keep them in mind.

Also we are thinking a lot of folks out there that are either near or gone beyond a breaking point with all this social isolation. It can only go so far and we need to help folks who essentially collapsing because of it. And work toward a solution for this whole mess we find ourselves in. Which is where we will find opportunity. It’s these brothers, we just got to work on it to find it and make things happen.

Tesla

Hills Are No Fun

July 12, 2020 / / 0 Comments

Hot and humid, can’t get a better day for some hard work.  Warmup:  let’s mosey.

Ran from Yank to Eagle Park neighborhood.  Get to bottom of hill (the hill is 0.2 miles), YHC calls for “Bo Derek’s”.  Bo Derek starred in a movie back the 80s, movie title was “10”.  At bottom of hill 10 step ups each leg, run up hill, 10 merkins at the top.  Repeat 10x.

Only a few completed all 10, most only got 9 before time to head back.  Regardless of number, this was tough, men worked hard.

At return to Yank, YHC spoke a moment about often feeling like I am not all I should be to the people in my life and more about feeling like not being all God has created me to be.  Came across a video earlier in week from Greg Laurie were he was talking about this very thing.  He referenced Romans 12: 1 – 2 “Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. 2 Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.”

Submit to God in every way, and do not conform to the pattern of this world.

Prayer requests for Sister Act’s daughter, Brutus’ M, Huckleberry.  Please also pray for YHC.

Tiger

BOLO Suspects Wanted For Questioning > 07-12-2020

July 12, 2020 / / 0 Comments

With YHC on Q and Qsource, I pulled into the parking lot around 05:55 to see four male suspects fleeing the scene on foot head west on Dallas Cherryville highway wearing athletic clothes.  Upon return to the scene at approximately 06:26, RP observed two additional male suspects fleeing same scene wearing neon colors moving at a rapid pace.  At approximately 06:36, masked suspect entering local establishment with intent to destroy private property (use bathroom).  Upon returning, suspected of potential B&E for shovel flag. Guilty parties eventually returned to scene for questioning and upon interrogation, there was no substantial evidence and all were released on their own recognisance.

 

Qsource:  Shared Leadership.  The conspiracy to influence movement to advantage.  Pooling your efforts greatly increase the likelihood of success.  Shared leadership teams must be proximate and purposeful.  Think of teachers.  They all have the same purpose, but will children learn better in a classroom or teachers teach more effectively if not proximate to their students.  SLT requires Trust, Shared Virtue and mutual Competence to succeed.  Five essentials are Candor, Commitment, Consistency, Contentment and Courage.

 

Announcements:  PT Test next weekend, Annihilation the following weekend.

Prayers:  Each other, Purple Haze neighbor, Huckleberry, Sister Act.

Praise:  Roundup and the healthy baby and mom.

Sandbagger

July 12, 2020 / / 0 Comments

Six men showed at the Coconut Horse. We ran 5 miles. Defib led the way. Our FNG, who actually has posted many times before in South Carolina but can’t remember his original F3 name, was not exactly struggling to keep up. It helps to be 27 and to have been a cross country runner in college. He earned the nickname Oblivious. He may be better suited for Folsom though. He stated he loves Jesus, our country, and guns. He has a beard too. Perfect.
Sargento left for church but Stroganoff called in so we had six for Q-Source.

announcement:  Mount Mitchell Climb  coming soon on a Sunday either in September or October.  The Smoky Mountain relay was mentioned so start training

Prayers for Gastone’s father in law

Shared Leadership:

Proverbs 11:14

Where no counsel is, the people fall: but in the multitude of counsellors there is safety.

Make sure you not only surround yourself with virtuous leaders but heed their guidance. Your conspiracy for good will be more effective with other men pushing you on the right path.
We enjoyed a wide ranging conversation about musicians and Van Halen and enjoyed a cooler morning and great fellowship.
-Roscoe

Past Workouts

July 2020
M T W T F S S
 12345
6789101112
13141516171819
20212223242526
2728293031  

© 2024 F3 Gastonia

Theme by Anders Noren — Up ↑