The weather is hot, and the Pax Ran.
Announcements:
PT this Saturday at Gas House location.
Prayers: SA’s family
The Bed Pan is full
Month: July 2020 (Page 6 of 10)
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
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.
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
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!
Some ran! Some stayed at the truck and did 500 merkins! For real 😳, everyone got better!
Todays scripture is 2 Corinthians 5:21
” For our sake he made him to be sin who knew no sin, so that in him we might become the righteousness of God.
Wow!! God is truly that good, and sooo many times I take the sacrifice he made for granted!
I found some words from Piper describing this verse.
“ How will you worship your redeemer if you do not know what he has done for you? “
God laid our sin on Christ and punished them in him!
God credits to us what we don’t deserve, through Christ obedience!
Christ is Gods answer to our greatest problem!
👆that’s the gospel!
Announcements- PT test this Saturday at Gashouse for all of those who want to attend!
Prayer request- Purple Haze friend, Newtons friend, each other!
9 Pax, with Broke and Goldigger on return from vacation, pushed themselves at Mt. Hollywood today.
Pledge
Warm Up: IC x 10:Toy Soldiers, SSH, Don Q’s
Thang:
Escalator-In school lot
10 Burpees,
Lap
10 Burpees, 20 Dips IC
Lap
10 Burpees, 20 Dips IC, 30 Flutters (Count Right Leg only)
Lap
10 Burpees, 20 Dips IC, 30 Flutters (Count Right Leg only), 40 Werkins
Lap
10 Burpees, 20 Dips IC, 30 Flutters (Count Right Leg only), 40 Werkins, 50 Big Boys
Mosey to top of Hill
“P200”- Three exercises that begin with “P” . YHC made this one up. Maybe we can add it to the new Exicon, but I think Freight is still waiting on “Wojo”. And, no Pillager, that does not mean you can skip the real P200. You need to be there.
Partner Nurs downhill, runs back while other partner continues 200 of each:
100 Pretzel Crunches-IC
200 Plank Jacks
200 Prisoner’s Squats
Triple Nickel in Rankin lot– CDDs/LBFCs
Mosey back to flag.
Mary
Word (which I forgot to share): Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect. Ground yourself in the Word, God’s truths and promises. Do not let the world and the media conform you to their ways and ways of your thinking. The Lord wants a relationship with You. Get with Him, get with each other, and let’s encourage and build one another up in God’s truths.
Announcements:
PT test this Saturday at Gashouse-7am. No regular Gashouse workout or Painlab. YAnk and Folsom will still be going.
Annhilation- the following Saturday at Yank-7 am. Regular Yank workout will still be taking place.
Getting organized for Oak Island Half or 10K in November.
Prayers:
S A daughter and family
Pillager’s aunt broke collar bone
Seuss’s dad cracked ribs
Name-o-rama: Thanks for the assist SA! Leppard and I will get this eventually. We were raised in the time of rotary phones and Kodak film cameras (I almost hate to reference that because it sounds old to many of you, but I still think of myself as in my 20’s or 30’s:}
YHC took us out.
Keep coming out, men! Don’t let the fartsack get ya..I am encouraged by you guys and am thankful for ya!
Seuss out (and Backblast in, Watts up..same day;)
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
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
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.