Fitness, Fellowship, Faith

Day: July 14, 2020

Roadtrip!!!! F3 Waynesville

Folsom Studs LOL

4 of your friendly neighborhood Folsom men flexed their beards and loaded into the nearest 4×4 truck for a lil’ ride to the highcountry of NC in the name of celebration, supporting our brothers across the Nation, and sharing the greatness of F3 Gastonia with the world.

Wheels up at 4 am, we had time for a quick stop for refreshments as we exited Hwy 74. We arrived at The Ridge about an hour before the workout started. Roadie complained about the cold and we made fun of him. We saw a guy who we thought was the Nantan ride by about 9 times on a liquor-cycle. Fortunately, we were wrong, but I think he had his eye on Huck!

4 men from F3 Asheville and 1 from Savannah were there as well. Montross did what he does and started talking from the get-go. We’ll leave those jokes in Waynesville though, for legal reasons. Roadie warmed up quickly and Huck was rocking along through the first half of the workout, making “easy work” of the Indian Run. I think Wichita had the fastest burpees of the entire group, FWIW, and his Merkins were on point. We all struggled together as we ran the hill to Troll Hunter’s house twice for Monkey Humpers in his driveway (smile for the camera). Further Strava recon shows it is a 17% grade! We all got in a good workout as we celebrated F3 Waynesville’s 2nd Anniversary.

Afterward, we joined the Waynesville crew for a some grub at The Buttered Biscuit. While it is no Country Kitchen (best coffeeteria in F3 period), the food was very good, as was the conversation. The biscuits were Serena Williams thick! We rolled towards the house shortly after and were home before noon.

It is great to get out and visit other regions. You learn what other regions are doing and we all learn from each other. Most importantly, the four of us spent some good quality time together and we are all a little closer because of it! Join us next time! Thanks to Huck for suggesting this trip!!!!

  • Montross

Bricks, Bricks and more Bricks!

15 Pax showed up for a challenging day of humidity. We started with a one mile run out of the storm of which I said, “wait don’t forget your bricks”. Everyone reluctantly grabbed two. Half a mile the knuckles start dragging the ground and most cut the run short… somehow I ended up getting there last because I took the long way! (old people rule and set by example).. Once we got back it went as follows:

  • Figure 8 style with your bricks I might add.,, first corner: LBC AND FREDDY MERCURY 5X EACH, LITTLE GUMBY IN THE WOODS AND STAR JACKS 5X, MOROCCAN KNIGHT CLUBS AND SHOULDER PRESS 5X (DID I MENTION WITH THE BRICKS), BURPEES AND WERKINS 5X, with 8 total rounds representing figure 8 proudly… and did I mention with the bricks?
  • Mosey to the big hill behind the football fields down the gravel road for some 11″s the Fort Mill guy “IT” says more burpees so burpees at bottom and squats at the top. About half way through ran out of time and mosied on back with our bricks in hands through the entire journey.
  • Prayer request: Tigers family, our great police officers, Sister Act and crew.
  • Tongues hanging out we allowed the bricks to rest ! Thanks guys you are awesome.

You said no Burpees yesterday

Warm Up: SSH, Gravel Pickers, Don Q’s, Monkey Humpers, then 10 Burpees to make us all feel good.

Mosey to each light post stopping to do 5 staggered merkins rt arm at first light lft stagger on the next until we made it to the flag.
Pledge: Had the Pax count off and we had 14 today, so we Did 14 Burpees.
Mosey to the triangle for a lil thang I call 20 Twen, Twen!
20 lbc’s 20 Freddy Mercs, 20 Flutters count rt. leg.
Nur for round 1, then Karoke for round 2, side skip for round 3.

Im not much for remembering quotes, I’m thankful for the Bible App somedays, because I can get to the scripture quickly.
But one thing I will always do is encourage others to look after the group. I took a moment to talk about the past several months of F3. My focus was talking with the Pax about how others encouraged me so much when I was a NKOTB. I felt that some of the encouragement may sometimes not be expressed to others especially when many of the new Pax came in while F3 was not recording the data and some men may have just got a name and kept coming out for a good workout. The 6 is always the hardest working Man. He is basically the James Brown of the group and who doesn’t like James Brown. When you Q always look after the group. Especially that guy who may not think he can get the job done. He is the one you want to see passing you one day or taking on a Site Q role. Also one of the Men beside you may think he is not deserving to be in a group of great Men, Always be looking for that guy who you know can accelerate but may not know how. Big muscles and some sweet shoes are awesome, but who are we if we are not helping other Men to greatness! After all that Jibba Jabba ..
We did an Indian Run back to the parking lot.
Circle up for some AmRap (as many rounds as possible)
Lunge, Merkins, Hip thrusters, 10x each for 5 minutes.
CDD, Squats, American Hammers,
Shoulder Press, Seal Jacks, Plank Jacks.
I added a little Classic Country this morning,
Ive Been Everywhere, By Johnny Cash
9-5, By Dolly Parton
Dixieland Delight, Covered by Old Crow Medicine Show
I aint Living Long like this, By Waylon Jennings

Announcements: PT test this weekend at the GasHouse AO, (Schiele Museum) If you can’t make it look up the test at f3gastonia and send in the results to Broke.
Prayer request:
Each other, SA’s family, T-Ron has his 6mth f/u soon, myself and my health, If I missed it here I promise I prayed for it this morning.

The Bed Pan is Full

Taking it to the Streets

Warm Up: SSH, Goof Balls, Mtn CLimbers,
Moesy to the wall next to 321 for some Monkey Humpers, all these years and not a single car honks when they go by.

11’s at the post office, shoulder taps and CDD’s
Once that was finished we moved to the middle of main street.
10s and 20s with a partner. Partner 1 moseyed to redlight A while partner 2 moseyed to redlight B. Once there each person does 10 merkins. Then return to the beginning and do 20 squats together. each time you get to the red light the number of merkins goes down. YHC did not judge said distance so we ended up covering a lot of area on the streets of Gastonia.

Recently a lot of events have taken place in the streets all over the USA. I wanted to do something in the streets this morning that showed others what Men of good Character look like. Notice I did not say showing others what good Merkin Form looks like!

Pray for each other remember those that are sick.

PT test is coming up soon, get on f3gastonia to learn more.

The Bed Pan is Full!

© 2024 F3 Gastonia

Theme by Anders NorenUp ↑