F3 Gastonia

Fitness, Fellowship, Faith

Month: August 2020 (Page 4 of 11)

New Parking Lot

August 24, 2020 / / 0 Comments

12 Pax rolled in to the newly paved parking lot of Mt. Hollywood and I haven’t Q’d in a while so let’s keep it simple.
Warmup SSH x 15 IC, Cotton Pickers x 15 IC, Low Slow Squats x 15 IC Pledge.

Everybody grab your own block out of black beauty (my vintage vehicle) and circle back up for a circuit of:
Curls x 20
Triceps Presses x 20
On Your Six Chest Presses x 20
Shrugs x 20 (put down the block)
Flutter Kicks x 20
American Hammers x 20
LBC’s x 20
Big Boy Sit Ups x 20
Run a lap around the exquisite parking lot.
We completed three sets then put up the blocks. Thanks to whoever put one in the drivers seat.

Mosey across the road and down W. Catawba to the BB&T parking lot wall.

Partner up for a Dora. 100 LBC’s, 200 Freddie Mercuries and 300 Squats. Partner 1 runs out of the parking lot and up the hill to the road and does 10 Merkins and returns while Partner 2 performs the exercises then switch.

We are a little ahead of schedule so since we are at a wall. Hip Slappers x 10 IC, then 9 IC (I was tired), then 10 IC again. Some guy with a moustache started talking about a shuffle of some kind.

Mosey back to the flag the long way down Oakland to W. Central Ave.

A quick word about Exhortation from our Q Source Sunday study. We should all try to be better at Exhortation and not be afraid to encourage and lift up those we are around. Thanks to all the Pax who showed up this morning and got just a little better.

Announcements:
Shoot Em Up Event on September 12th at 9:30 at Foothills Public Shooting Complex. You must sign up on their website ahead of time and bring your own lunch. https://foothillspublicshooting.cc/

Iron Pax Challenge will be at Gashouse each Saturday at 7:00 am and it is still not too late to sign up. Last check we had 25 from our region signed up for the weekly workout challenge. If you don’t make it at Gashouse, several Pax will be doing the challenge throughout each week at different places. https://f3greenwood.com/ironpax-form/

Sept. 19th CSAUP at Folsom at 5:30 am. Let Broke know your average minutes per mile. I suspect most real men will be there.

Sept. 26th JJ5K and we are a sponsor. This is a 5K trail race at Common Ground at 9:00 am.
https://runsignup.com/Race/NC/Stanley/CPC5KTraining

Sept. 27th is the Mount Mitchell Hike with Gastone leading.

COT Sister Act’s family, Slaw, Cinderella surgery, Uranus’ wife’s Uncle Patrick in his last days. Tiger prayed us out.

Cruising at Crossroads

August 24, 2020 / / 0 Comments

13 Pax running, rucking or riding around Dallas this morning on another warm, muggy, beautiful morning with a little fog. I had the Q but Pizza Man was there at 6:30 as a few of us started biking at 6 and then us bikers were late getting back for COT and nameorama and Pizza handles that for me as well. Thanks Pizza. For Q Source, we had a good discussion on Exhortation. We should all strive to be better at exhortation especially to our M’s, 2.0’s and families but also friends, coworkers and everywhere. I am thankful for the overwhelming amount of men in F3 who practice this virtue.

Announcements:
Shoot Em Up Event on September 12th at 9:30 at Foothills Public Shooting Complex. You must sign up on their website ahead of time and bring your own lunch. https://foothillspublicshooting.cc/

Iron Pax Challenge will be at Gashouse each Saturday at 7:00 am and it is still not too late to sign up. Last check we had 25 from our region signed up for the weekly workout challenge. If you don’t make it at Gashouse, several Pax will be doing the challenge throughout each week at different places. https://f3greenwood.com/ironpax-form/

Sept. 19th CSAUP at Folsom at 5:30 am. Let Broke know your average minutes per mile. I suspect most real men will be there.

Sept. 26th JJ5K and we are a sponsor. This is a 5K trail race at Common Ground at 9:00 am.
https://runsignup.com/Race/NC/Stanley/CPC5KTraining

Sept. 27th is the Mount Mitchell Hike with Gastone leading.

Flubber’s VQ

August 24, 2020 / / 0 Comments

9 men were on hand for Flubber’s VQ

Warmup: SSH, gravel pickers and merkins

Mosey to the front of the park stopping at every light pole for merkins

Mosey back to the triangle for ab work.  A different exercise at each point – 3 rounds

Mosey to the big parking lot by the ball fields for dirty 11s.  Mike Tysons and hand release merkins with 2 burpees in the middle.

Mosey back to the start for 50 squats.

Announcements, prayer requests and BOM. Closed with a prayer.

3rf F – God of Every Moment

August 24, 2020 / / 0 Comments

The following is based in part from devotion published by In Touch ministries: 

Men tend to separate life into categories, work, home, faith, and leisure. Yet that’s not how the God sees us. His interest in us is not confined only to faith. He cares about the details of every day. 

Believers are in union with Jesus Christ through His indwelling Spirit, every aspect of a Christian’s existence has a spiritual connection. There’s no time in the day when the believer’s life separates into “sacred” and “secular” components. The anxious heart that distracts us from prayer is as much God’s concern as the tired mind that easily drifts into temptation. 

Scripture emphasizes God’s commitment to the believer’s whole self: “His divine power has granted to us everything pertaining to life and godliness” – 2 Peter 1:3 . Day-to-day particulars of life matter, too. We need never wonder if God can or wants to meet our needs. God grants whatever is required to grow faith—whether that means food, comfort, knowledge, or peace. 

The loving heavenly Father sees us in our entirety, not physical beings with a spiritual life on the side. We cheat ourselves when we think God is interested solely in our spiritual needs. He has many kinds of blessings to offer, if we just ask. 

 

Prayer PAX this week: Gumby, Hipaa, Alan Tate, Mayor, Tater Hole, JJ, Wojo, Wet Nutz 

 

From Jupiter to Uranus

August 23, 2020 / / 0 Comments

There seems to be a lot of talk about drinking buttermilk at The Fighting Yank on Saturday’s and since YHC isn’t a big fan of any type of milk I’ve been staying away. Figured it was time to man up and see what was really going on and no better way to do so than to take the Q. A total of 22 PAX, including one FNG fresh from the far reaches of the galaxy, were ready to roll at 0700.

The disclaimer was continually interrupted by a passing train, so we started off with 5 burpees and headed off to Airline Ave. where we got things started. The regulars at The Yank are well known for their tremendous upper body strength so YHC wanted to make sure the PAX had an opportunity to showcase this early on in the workout. Run down Airline stopping at each power pole for 5 burpee’s, run back with 5 HR Merkins at the same spots and then one last trip with 5 Diamond Merkins. We then took a lap around the town to showcase the guns and ended up at the Pit.

 

Time now for a 10 to 1. Perform 10 reps of each exercise then run to the far cone and back. Repeat with 9,8….all the way down to 1. Exercises were Dirty Hookups IC, wall jumps and Big Boy sit ups. Finish up with the 6 and take another lap around the town.

Back in the Pit where 5 sets of cones are set up. Perform 1 burpee then run to the first cone for 10 Merkins. Back to the start for 2 burpee’s then run to the first cone for 10 Merkins and the second cone for 20 American Hammers. Back for 3 burpee’s then 10 Merkins, 20 AH’s and 30 squats, then 4 burpee’s, 10 Merkins, 20 AH’s, 30 squats and 40 shoulder taps. Last cone was 5 burpee’s, 10 Merkins, 20 AH’s, 30 squats, 40 shoulder taps and 50 LBC’s and then we worked back down the pyramid. Time for another lap around the town and head to the flag for a couple minutes of Mary.

COT/NMM
If serving is below you, leadership is beyond you.
To be an effective leader you must be selfless. The intentional focus on meeting the needs of others is where you find the motivation to influence and lead.

Announcements

Gashouse boot camp workouts for September will be the weekly Iron PAX Challenge

Annihilation workout next week at Gashouse with Gump

CSAUP on September 19th at 0530 at Folsom

JJ5K on September 26th

Mt. Mitchell hike on September 27th

Shooting event on September 12th

Golf outing in October

 

Prayer Request

Pizza Man’s niece and family

Sister Act 2.1 and family

PAX on IR

Doodle’s cousin – Dale

Doodle’s niece

Def Leppard brother in law

Belmont single mother battling cancer

 

YHC took us out.

Great group of guys this morning and the numbers for this AO are really growing. I kept looking for buttermilk, but never found it.  Maybe there is a buttermilk speakeasy in Belmont and you aren’t given the location until deemed worthy???

I think we also may have established a new record time for naming an FNG. Welcome Josh Grotke, now known as Uranus.

Thanks for the opportunity to lead,

I’m Broke

We runneded

August 23, 2020 / / 0 Comments

We ran. Couple fellas ran some EC.

prayers for;

pizzamans niece as she lost her father

les nessman wife after surgery

shorts sale after his knee surgery

sargentos M has knee surgery upcoming

 

announcements:

jj5k

iron pax

mt mitchell

guns

 

 

Rusty Comes to Folsom

August 22, 2020 / / 0 Comments

With quarantines and injuries hitting Folsom, it was a good time to invite Rusty Shackleford and get some work in.

First we pledged

The Thang:

We watched 2 episodes of King of the Hill doing Burpees for every Bobby or Dale that was said.

While the episode played we did intervals of 2 and 3 minutes of the following exercises.

  • Merkins
  • Dying Cockroaches
  • LBCs
  • Big Boys
  • Nur
  • Bear Crawls
  • Lunge walks
  • Moroccan Night Clubs
  • SSH
  • Mountain Climbers

It was a time of great work and fellowship.

Prayer Request

  • Sister Act
  • Stogie
  • Montross
  • Allen Tate
  • Newton
  • Purple Haze
  • Kids going back to school

Big Pappy

IPC Warmup?

August 22, 2020 / / 0 Comments

It went a something like this:

Pledge

WarmUp:

10 SSH IC
20 Plank Jacks OYO
10 SSH IC
10 MNC OYO

Tube took PainLab, YHC took GasHouse.

We headed for Ollie’s.  Stopping twice for 10 Squats and 10 Monkey Humpers.  Once at the corner and another at the only street (circle) between here and there.

Four Corners were setup:

Corner 1:
10 Merkins
20 LBC
30 SSH

Corner 2:
10 Stagger Merkins (R arm higher)
20 Freddie Mercuries
30 IW

Corner 3:
10 HRM
20 Some Ab Exercise I already forgot
30 Plank Jacks

Corner 4:
10 Stagger Merkins (R arm lower)
20 Big Boys
30 Hillbillies

Start at the light pole in the middle. 1 Burpee,  Mosey to Corner 1 and complete.  Back to Light pole for 2 Burpees,  Mosey to Corner 2 and complete, etc.

We stopped after we got to 8 burpees or 2 rounds.

Collected all the papers and met at the light pole for 10 burpees before starting back.  Again we stopped at the same 2 spots for 10 squats and 10 monkey humpers.

Since there was still a good bit of time left, YHC threw in some wall sitting, derkins, plank jacks, etc before actually making to the flag.

Here we did of a round of call an exercise.  The PAX does the exercise while the caller does 12 merkins.   2 laps around the parking lot and a little Mary to complete the time.

Announcements:

Lots of events coming up.  Look at the backblasts or even the F3 Gastonia Events page.

Prayer Requests:

Roscoe and other police with RNC in town.

PAX on IR

Les Nessman’s M

Double Stuf’s Father.

 

Tube took us out.

 

Watts Up Powering Down…

Expectant Prayer

August 21, 2020 / / 0 Comments

This morning’s verse at the Sword (Praying Expectantly):

Mark 11:23-24 NLT:  I tell you the truth, you can say to this mountain, ‘May you be lifted up and thrown into
the sea,’ and it will happen. But you must really believe it will happen and have no doubt
in your heart. I tell you, you can pray for anything, and if you believe that you’ve
received it, it will be yours.

Announcements / COT / Out

Adventures in Gastonia V1.0

August 21, 2020 / / 0 Comments

So YHC rarely if ever posted at the Friday uptown AO due to commitments across the river in the Big Town and an affinity for the Metro pAX AT Atilla. Since Covid however that has changed since YHC has no place to shower and get presentable due to gym closures. So, this AO has for now become my Friday destination. And a good one it is! Lots of opportunities and obstacles to work with. So this morning was time for a first Q here. Went like this:

COP:

Arm stretches

SSH X 20

IW X 20

Grapevine Stretch

Mtn. Climbers,

Cotton Pickers

Mosey over to the Hotbox West.

L1: 5 burpees

L2: 5 burpees, 10 AH

L3: 5 burpees, 10 AH, 15 CDDs

L4: 5 burpees, 10 AH, 15 CDDs, 20 Big boy situps

L5: 5 burpees, 10 AH, 15 CDDS, 20 Big boy situps, 15 HR merkins

Repeat backwards going back down so that we end with 5 burpees on L1.

Mosey in the rain to the Franklin Hill fro some triple nickel work:

Start at the bottom,

Plank Jacks X 5

Top

Jump Squats X 5

Repeat 5X

Mosey back to the flag.

Bear Crawl @ the Pavillion

Circle up for some Mary where pax calls move and does 10 merkins. Made it @ 5 pax or so.

Pledge and done.

NMM:

Great work today by everyone. Humid amd a little rain never hurt anyone. Rain was pleasant today. Enjoyed it in fact. Prayers up for Sister Act and his daughter, for Purple Haze’s big job opportunity! Lots of other things as well as we head into fall. School. Covid. You name it. Lot on teh plate today.

Pleasure to lead this group today. Hope to do it again soon.

Tesla

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