F3 Gastonia

Fitness, Fellowship, Faith

Month: July 2020 (Page 3 of 10)

Trust

July 26, 2020 / / 0 Comments

Q Source today was on Trust. Our focus was how we develop trust and how pain and experience can grow trust between a group.
The best part was when the Pax took some time to share stories of how trust was developed between each other.

Trust is a Huge part of any relationship.

Trust is key to a shared leadership.
CSAUP is more than winning.
If you see a guy on a bike wearing all Camo, he might be going Carp fishing.

Before Q Source most Men ran, I rucked, others Biked, and Garmin is still down because of Malware.
Always a pleasure to be a part of Q source. I encourage all to pick up a Q at Crossroads or Coconut Horse.

Announcements, Mt. Mitchell, hike and a mini CSAUP are coming up.

Prayer request: Round ups M had a friend lose a newborn child due to complications. Unspoken, people battling addiction, Children who may be isolated during covid 19.

The Bed Pan is Full!

Lil Pain Lil Stretch

July 26, 2020 / / 0 Comments

Saturday I had the pleasure of being the Q at Pain Lab. Growth and Development is strong with the Pax and the AO.
I had a great Weinki written out with some stretching included, once I seen that Rudolph was posting I asked him to call the stretch between each set. He always has a great Q but when it comes to knowledge of why you should stretch and how, he is the Man.

The Thang : four groups of exercises After each group we stretch and prepare for the next. Each exercise you do for 30 seconds.
Thank God for the Tabata app.

!. Burpees, Al Gore, (now called Bidens when you hug the tree and make a squeezing motion with your hands). High Plank, Mtn. Climbers, Burpees, Plank, plank Crunch.
2. Big Boys, Rev. Crunch, American Hammers, High Crunch, Freddy Mercury’s, Flutters, LBC, Dying Cockroachs, Back Crunch,
3. Squats, Calf Raises, R. Side Lunge, L. Side Lunge, L. Leg Raise, R. leg raise, Wall sit.
4. Butt Kickers, Speed skaters, SSH, Bobby Hurleys.

We completed the above twice.

Announcements: Mt. Mitchell hike coming up in September. F3 10 year coming Jan. 2021 look it up for details.
Prayers, several spoken and un spoken.

The Bed Pan is Full!

Good is the enemy of great

July 25, 2020 / / 0 Comments

It was the best of times.  Six men chose the bootcamp option with YHC and the pain lab had eleven with Bedpan delivering the pain.

Bedpan warmed us up with some SSH, Grass pickers, Moroccan nightclubs (until Tube showed up and joined us).  DoubleStuff showed up after that.  Remember gentlemen, F3 starts at 0700 #candor

The bootcampers welcomed one of the early PAX, Brown Streak back to the house!  Great to see him posting this morning.  The bootcampers worked on perfect form.  Here is what happened:

Mosey to FPC.  Form a line and lunge walk perfectly across the parking lot.  The emphasis was good form and not speed.  Slow is smooth, smooth is fast.

Next up was one leg straight leg deadlifts, I call them the hummingbird feeder.  5 reps each leg IC.

Next we moseyed to the PAD for some socially distanced partner work.  YHC demonstrated the fundamentals of a merkin.  P1 does 20 in perfect form while P2 criticizes the form.  Freight should have been there.  I brought some music a la Pain Lab and we started with Working Man by Rush.  The form was good.  Three rounds of this with 20, 15, then 10-run to the bottom of the hill and back for perfect burpees.  10 each. run down and back.

Perfect WW1’s x 20 each.  Run

Perfect form squats x25 then run

Mosey to picnic table for perfect dips.  We didn’t do a lot, but we did a lot of time under tension with slow perfect form.

Next we moseyed to the bottom of the stairs.  Partner up.  P1 does perfect merkins to failure at which point P2 begins.  Flip flop until one PAX can’t do at least 5 and then run to the top of the steps for 25 LBC’s.  YHC and Doodles were first to run as the fatigue was wearing us out.  Lots of sweat on the pavement.

Next we hit the steps for 50 perfect form calf raises with a squeeze at the top, followed by another round of hummingbird feeders then 25 more calf raises duck footed and then pigeon toed.  Then another round of hummingbirds and back to start and ended at 0759 so 3 perfect burpees and that was that.

We only ran a little over a mile but the emphasis was all on form.  There was accountability and everyone got all the reps with good form even if they had to break up the reps.

Small group workouts are awesome as each partner was carrying on conversations during and after the workout.

Kudos to JJ for running to the workout from home.  Breaker said he spotted a running Whoopee while he was driving in for some EC.  Always good to see Brownstreak pushing the rock.  I called the number of reps for each exercise in advance so as not to trigger Brownstreak.

I was told when I was young that anything worth doing is worth doing well.  I am not a stickler for form because we usually just #youversusyou but I thought it would be good to emphasize form and not reps today.  In life you can do it right or do it over.  Always strive to get better.  Aye!

Announcements:  Gastonia East Rotary Monday to see Stroganoff and Sargento talk about F3.  Hunchback is the Q and reservations required.

Mt. Mitchell hike Sunday, September 27th.  Gastone Q

Prayer Requests:  Bedpan’s boss and Sgt. Pork Chop’s mom-heart attack

Less Nessman introduced a service opportunity for teens TLC lawn care for the elderly

Catamounts M’s friend who will pass from an accidental head injury.

Every day is a gift.  Live life the right way for others.

I must take the opportunity to stress the Whetstone program.  If you are interested in being a stone or a blade, please let me know.

Roscoe

 

Plan F. is for Florida

July 24, 2020 / / 0 Comments

Tuesday morning, I offered to take the Q since Stogie had some family thangs going on.
However everyone still thought Sparky had the Q. I am glad he left it that way. What better time than now to let my cousin Florida man come out and give us a swampy beatdown. To put the icing on the cake our friend Allen Tate came out to offer his services while being on IR due to a shoulder injury.

Warm up with a little Welcome to the jungle and some mullet sweat.
SSH, Goofballs, 10 burpees.
Tennis courts: Dora 1,2,3, Merkins, Hill Billies, Squats.
Next we did Triple Nickel or as Florida Man calls it Total Recalls. Shoulder Taps x5 times.
During the exercises Allen Tate was using the Mega Phone to call the werk and give us some great information about life and how to do some thangs. “seriously show to know cause some things never need to make it to the internet”. It was all in fun and the Pax seemed to enjoy the fellowship of a brother who had been wanting to come out and I know he enjoyed being around the Pax also.
Now to 4 corners. CDD, LBC, Flutters, Monkey Humpers x20. You cannot have Florida Man without some Monkey Humpers It keeps his Mullet happy.

Per Tennis Court: Lunge Walk, then Beep Bee Ima Jeep, Bear crawl. We had a few courts left so we continued the process until the end. Then we Beep Beeped all the way back (Remember and Imagine Allen Tate has a Mega phone and whistle).
Finally: Circle Up for some Iron Hulks and not stopping until “Real American” by Rick Derringer was finished. Per
the norm of Florida Man he is kinda like Santa Clause only you never know when he will show up and his gifts are more like something you get from the Uncle your Mom will not let you talk to.
Once finished Florida Man and Huck appreciated the style and cut of each others Mullets.

Im glad a few silly jokes and some hard werk brought out a strong group. Thankful that AT came out this morning. He was a huge help and made the time go by fast. Remember Tattoos are Temporary & Friendship last forever. Pick up the phone and call a brother who hasn’t posted in a while. He may need more than a merkin to help him get right.

Announcements: Annihilation this Week at the Yank, Pizza Man with the Q.
Prayers: teachers, and kids. Plus families that both parents work. those battling addiction.

The Bed Pan is Full.

Painlab Block Party

July 24, 2020 / / 0 Comments

6 men rolled in to Midoriyama and luckily the clouds kept the temperatures lower than expected. I haven’t posted in a couple of weeks due to a sore foot but I decided to keep this Q and make it a low impact Painlab style workout. I know Rudolph would approve.

Pledge

Warmup
Word of the Day DISCIPLINE
CDD’s x 15 IC
Hillbillies x 15 IC
MNC’s x 15 IC

Get your own, brand new, hermetically sealed, block for the …
Block Party
Curls x 50
On your Six Chest Press x 50
Triceps x 50
Swings x 50
Fellowship mosey to the bottom of the parking lot.

Core Time 7’s (I needed the core work)
Flutter Kicks x 7 IC.
Flutters, American Hammers x 7 IC.
Flutters, Am. Ham, Freddie Mercuries x 7 IC.
Flutters, Am. Ham, Freddie Merc, LBC’s x 7 IC.
Flutters, Am. Ham, Freddie Merc, LBC’s, In & Outs x 7 IC.
Flutters, Am. Ham, Freddie Merc, LBC’s, In & Outs, Dying Cockroaches x 7 IC.
Flutters, Am. Ham, Freddie Merc, LBC’s, In & Outs, Dying Cockroaches, Reverse Crunches x 7 IC.
Quotes about Discipline read after each Set.
Discipline is the bridge between goals and accomplishment. – Jim Rohn
For a man to conquer himself is the first and noblest of all victories. – Plato
Rule your mind or it will rule you. – Horace
The pain of self discipline will never be as bad as the pain of regret. – Anon
All successes begin with self-discipline. It starts with you. – Dwayne the Rock Johnson
If I want to be great I have to win the victory over myself. – Harry Truman
Discipline equals freedom. – Jocko Willick
Fellowship mosey back to the flag.

Repeat Block Party: Curls, Chest Press, Triceps, Swings x 50

Lazy Dora (adjusted to 100 each for time)
100 Merkins Total, 10 while partner planks then switch.
100 LBC’s Total 20 while partner holds legs 6″ then switch.
100 Squats Total, 20 while partner holds squat then switch.

Repeat Block Party: Curls, Chest Press, Triceps, Swings x 50

Announcements: Annihilation Workout at the Yank this Saturday with Pizza Man Q. Oompa with The Yank Q. Discussion of a Mount Mitchell Hike in September.

Prayer Requests: Sister Act’s daughter and family, Blart’s family, Clavin’s M.

COT

NMM- Thanks to the guys for coming out today. I have never Q’d a workout with no running but it was good to be back. Thanks to Slaw who did most of the counting with the blocks. Freight especially appreciates when someone counts so he can tell stories about the Halloween of discipline. Seuss brought his own block to the party. Most reps were completed but the Triceps Extensions were tough to complete after about 35! Great to see Virus today. Pockets did the Blart walk off goodbye without saying a word. After the workout Sister Act drives by mostly to see Slaw. A few minutes later, here comes newly “respectable” Stroganoff rucking around the park while his 2.2 was at soccer. He looks good for his age! It’s always good to be around the Pax!

Stairs and Escalators

July 24, 2020 / / 0 Comments

YHC was running a little low on energy after quite a few Q’s this week, but the strong showing at Downtown this morning was just the motivation needed to push through another workout. 19 PAX at the start (Stinky Bird got a few extra minutes of sleep) ready to work when time hits. Disclaimer, pledge, 5 Burpee’s and we’re off.

 

Mosey over to the parking lot behind the DSS building for a Triple Nickel. 5 HR Merkins at the bottom then up the stairs for 5 Big Boys at the top and back down the stairs x5.

 

Partner up in the bottom lot for some Dora. Partner not performing exercise runs up the stairs, across the lot and back down.

100 – CDD’s

200 – Squats

300 – Flutter kicks

 

PAX split into groups on the two sets of stairs and perform 10 calf raises on every other step and meet at the top.

 

Time for a four corner escalator.

Corner 1 – 10 Burpee’s

Corner 2 – 10 Burpee’s, 20 Merkins

Corner 3 – 10 Burpee’s, 20 Merkins, 30 LBC’s

Corner 4 – 10 Burpee’s, 20 Merkins, 30 LBC’s, 40 Mtn. Climbers

Still some time left so lets reverse the course and just do the called exercise at each corner.

 

Back to the flag for a few minutes of Mary to close it out.

 

NMM / COT

Philippians 4:6-7 – “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and minds in Christ Jesus.”

This verse gives us the hope we need to relieve our anxieties. It teaches us how to pray during these times; reject worry, do not be anxious about anything, ask God for what we need, thank him for what he’s done for us and then rest with the peace of knowing that God will work things out.

 

Announcements

Annihilation workout at the Yank tomorrow – Pizza Man with the Q

Mt. Mitchell hike on Sept. 27th

F3 10 Year Anniversary in January – Breaker Breaker with the road trip Q

Be on the lookout for 2nd F opportunities in the near future (may involve guns)

 

Prayer Request

Huck

SA 2.1

Tesla loss of cousin

Kotters

Purple Haze interview

Covid impacts

Stinky Bird’s Dad

Officers and first responders

Double Stuff travels

Others that I failed to list

 

YHC took us out.

 

As always, it was a pleasure to lead.

 

I’m Broke

Double timing it!

July 23, 2020 / / 0 Comments

Today at Goat Island, the PAX were ready for the Sargento double Q. Some of those who posted at TRB the day before may have thought they were getting ready for a repeato perfomance. They were mistaken. This was an original performance.

Warmup:

Exercises

Mosey down to the bridge to the island. Bear crawl the wooden part. Wait for the six and then karaoke to the other side of the island. Crab walk to the end of that bridge. Uh oh, the gate on the other side is locked, bummer! Karaoke back to the start. Lunge walk to the mainland. Whew, that was tough. Do it again then Skip to the other bridge.

Mosey back to the mainland then up to the baptist church parking lot near the rec center.

The Thang: Dora 123…4

Partner up, #1 does the exercise, #2 runs to the other side of the lot. Flapjack.

  • 100 Merkins
  • 200 LBCs
  • 300 Squats
  • 400 Air Presses

Mosey to the original start. Time.

Thank you all for showing up when you didn’t have to. You are rock pushers!!!

Announcements: Smokey Mountain Relay in April 2021, contact Sargento to HC

Prayer Requests: Schools & parents, those struggling with addiction. Vanilla Ice got a job!

Until next time, stay melty my friends.

Prison Break 7-22-20

July 23, 2020 / / 0 Comments

8 Men ran some miles at Prison. Good to see Sarlack getting after it pushing those rocks!

 

Prayer Request

SA Daughter

Each other

Our community

Announcements

annihilation at the Yank this Saturday Pizza Man Q

The Storm – July 21, 2020

July 23, 2020 / / 0 Comments

It was March, the last time I had “Q” at an AO. I was a little rusty and it shows in my backblast.

I gave the disclaimer and then we heard the train so we all performed 5 burpees.

We went on a good half-mile mosey to the other side of the school where we circled up for the warm-up exercises.

WARM UP
SSH (25 IC)
MNC (10 IC)
Low Slow Squat (10)
Plank Jacks (20 IC)
Diamond Merkins (10 IC)

After the warm-up we did 11’s. I thought it would not take long, but it took the whole time. We started at the circle of the main entrance to the school and ran to Lakewood Road. We did merkins and jump squats.

When Dr. Seuss and Oblivious finished up I decided to head back to COT for a little ab work. We did LBCs and then Wet Nuts wanted us to end on 10 burpees so we did that.

ANNOUNCEMENTS
Annihilation at The Fighting Yank Saturday at 7:00 a.m. with Pizza Man. There will be another option available for others.

Blue Ridge Relay September 11-12.

For more events, check out http://f3gastonia.com/events/

PRAYERS
Police and first responders

People who are facing unemployment

F3 Mecca has a 2.0 (State Farm) that is going through some issues with his heart. His dad is (Hugo).

 

Aye,

Radar

 

84

July 23, 2020 / / 0 Comments

It was a humid morning with the awful smell of skunk at Folsom, but 10 HIMS still pushed through the obstacles and are now better for it.

The Thang:

We had 6 stations around the tennis courts. At each station was a die, some F3 work out deck cards, and a piece of paper with number on it 1 through 6.

We would roll the die and run counter clockwise around the tennis courts to the numbered station, pick a card, do the exercise, and repeat.

COT:

On Saturday, Rudolph provided us a number and that number was 84.

Psalm 84 1-2: How lovely is your dwelling place, O Lord of hosts!  My soul longs, yes, faints for the courts of the Lord;my heart and flesh sing for joy to the living God.

We need to long for the Lord, live for Lord, and sing for joy to the living God. Our salvation is not provided by chance like the workout this morning.

Announcements:

  • Annihilation AO is at the Yank this weekend.

Prayer Request:

  • Medicine Woman
  • Huckleberry
  • Sister Act
  • Sparky’s Nephew
  • Purple Haze
  • All of the Community

 

Big Pappy

 

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