F3 Gastonia

Fitness, Fellowship, Faith

Month: October 2020 (Page 3 of 11)

Shoes 10/31 for Charlotte Rescue Mission

October 25, 2020 / / 0 Comments

This Saturday 10/31 at our Anniversary Convergence we are collecting athletic shoes in support of the F3 Metro Shoe Drive. These shoes will be delivered to the men in need at the Charlotte Rescue Mission. Please bring them Saturday send them with someone if you can’t make it, or reach out to BOS to arrange a meeting point. See program details below.

AYE! BOS

By now you’ve probably heard of the F3 Metro shoe drive to benefit the men at the Charlotte Rescue Mission. While they can use all sorts of donations, the focus of this effort is men’s athletic shoes. The purpose is to make sure any man in the Rebound program who wants to participate in the Mission I’m Possible workout at 9am on Saturday doesn’t have to sit out because he doesn’t have the right footwear.
The criteria is straight forward. Look in your closet for running shoes that still look reasonably presentable and have some life left. When deciding if an old pair of shoes is too far gone or not, I always like to say imagine you are personally handing this pair of shoes to a man at CRM. Do you feel good about your gift, or are you a little embarrassed? You get the idea.

We have all bought a pair of shoes that felt great in the store, but we realized in the second mile of the first run they weren’t going to work. Or maybe you have a pair of running shoes that still look good, but they are starting to get a few too many miles on them for serious running. Perfect. We’ll take them…

Single Banana

October 25, 2020 / / 0 Comments

8 PAX ignored the forecast and got in some miles at Crossroads. Seuss and Roundup threw caution to the wind and ran down the highway in dark clothing. Broke and Freight were feeling European today and ran 5 kilometers, while Haze, Loveboat, and YHC were far more patriotic and finished out 5 American Miles. And I’m sure Mayor did something equally reckless.

For QSource, the main takeaway was that you can, in fact, purchase bananas 1 at a time. After that, we might as well have gone home, because the lessons had already been learned.

Usual announcements and prayer requests.

Until next time,

GD

Fighting Yank Pumpkinfest

October 24, 2020 / / 0 Comments

Many of our F3 brothers started their day early with some extra credit this morning.  Well done!  As I approached Stowe Park around 6:30 am there were already F3 vehicles lining the street.  As the numbers grew so did the mumblechatter and it wasn’t even 7am.  At 7:00:05 YHC was accused of having a slow watch.  Our three FNGs were identified, legal briefing completed and we were off.  There was not enough room for 28 guys to warmup on the sidewalk.  Across the tracks to the parking lot behind the barber shop.

Warm up:

SSH x 25 IC/ Abe Vagoda x 25 IC This is where the mumblechatter got serious and I knew I was in for a long morning.  Imperial Walkers x 25 IC / Mtn. Climbers x 25 IC & 10 Burpees OYO.

Mosey down the road to the church Pumpkin Patch.  Grab a Pumpkin and circle up.  Not kidding…grab a Pumpkin and circle up.

Round one:

Pumpkin Curls x 20 IC / Pumpkin OH Press x 20 IC / Pumpkin Hammers x 20 IC / Pumpkin Squat x 20 IC / Brief pause to knockout 5 Burpees for the passing train.  Back to our Pumpkins.  Pumpkin Shoulder Press L/R x 10 OYO It was at this point that Oblivious bounced his Pumpkin off the pavement.  No damage but made for a good laugh.  / Pumpkin Sit Ups x 20 IC / Pumpkin Tricep Extensions x 20 IC / During PTEs I was informed there was a Belmont Police Cruiser behind me.  So we skipped the lunges and finished up with Pumpkin Overhead Flutters x 20 IC.

Audible:

Skip the Bear Crawl and forget Round two.  Return your Pumpkins and lets hit the road before some gets locked up.  Cross the street for 25 IC Monkey Humpers for the neighbors.  More mosey and partner up at the bottom of the hill for some Dora.  Partner 1 runs to fire hydrant at top of hill and returns to take over exercises.  Partner 2 begins exercises.  100 Merkins / 200 Flutters  /  300 Squats and 400 LBCs suggested by Dirt.  Mosey back to the Yank with a NUR up the hill on the way.  Sorry Mary not today.  We are out of time.

Thank you for playing along.  We had a great turnout today topped off with three FNGs!  Keep EHing guys and reach out to brothers who have been missing lately.

Announcements:

Convergence Saturday 10/31 / PT Test 11/14 / November challenge see preblast for details.  Grab a few brothers to hold each other accountable.

Thanks for the opportunity!

BOS

 

 

 

 

Come On Everyone, The Walls Came Tumbling Down

October 24, 2020 / / 0 Comments

YHC and others were surprised at the modest turnout considering the nearly perfect conditions.   That being said 9 HIM’s did overcome the “over sleeping” epidemic plaguing our region has been experiencing.  The one that YHC though Roscoe was going to call me out by name in his November Challenge preblast.  In talking to other PAX members they felt the same.  I regress, but there will be more to come about that.

The smaller than normal turnout and weinke with modest running it was discussed and decided that everyone should participate in the bootcamp today.  YHC felt that it was a treat to have everyone together today.

YHC showed at 6:15 for some EC to find Stroganoff already there.  He says he clocked 4 miles before 7.  Nice work!

7:00 and time to get after it!

Pledge

20 SSH’s

Mosey across Garrison to the rear of the library for a better warmup.

Partner up:

P1 AMRAP big boys.

P2 up both sets of steps for 5 merkins.

Flapjack

All x 3

Mosey 2 doors up to dentist office for the Walls of Jericho:

7 exercises

7 count each on 3 walls (was going to be all four walls but unbeknownst to YHC there is no pavement in the rear).

Exercises were:

Imperial Walkers

Squats

Monkey Humpers

Merkins….Omaha’d these to CDD’s beginning of lap 4

Mountain Climbers

LBC’s

Flutters…Omaha’d these to Heels to Heaven beginning of lap 5

Mosey to Grier track for the last 15 minutes.

Partner up again.

P1 AMRAP merkins until burned out

P2 Lunge walk

P1 moseys to catch P2 then flapjack.

This went for roughly half a lap.

Mosey back to start.

Time!!!!!

Announcements:

Site shirts are going up for sale.  Please tell your site Q this week.  These are being ordered on 11/2.

Convergence at Martha Rivers park on Halloween morning at 7.  6:15 at Snoballs is the EC run/ruck.

PT test 11/14 Gashouse

Prayer:

Hermey’s M

Sargento’s M

Sister Act’s 2.0

Double Stuf’s friend Cory’s family

Linus’ father in law

 

Great push by all this am.  Nice comradery.  Excellent way to start the day.

Thank you to Linus for the opportunity.

Thank you to all PAX who showed for the push and inspiration.

Sounds like the AO’s and PAX are getting ready for the November challenge.  Should be great.

And the walls came a’tumbl’n down.

AYE!!!!!!!!!!!!!!

Timeframe

 

Flugersteining at Midoriyama

October 23, 2020 / / 0 Comments

Warm afternoon in the region’s finest afternoon AO and a nice crowd of manly Pax are ready to put in some work.

Warmup
SSH a 30 IC
Abe Vigodas x 15 IC
Low Slow Squats x 15 IC
Let’s go!

Mosey to small soccer field where some half cinder blocks were waiting. I weighed one of these at around 25 pounds so this is below the Painlab (mainly Rudolph) mandated weight of 32 pounds but it will have to do.

Blocks
40 curls (called by Slaw), 40 chest presses (called by Blart), 40 overhead presses (called by Defib), lap around the soccer field, 40 LBC’s (called by Tiger), 40 Flutter Kicks (called by Dr. Seuss), 40 American Hammers (called by Love Boat), lap around the soccer field.
Repeat 3 times.

Mosey to dog park hill.

Triple Dime
10 Merkins at the bottom, 10 IW Squats at top, 10 times. Slaw wanted to call this the Dime Bag but I think that means something else, at least that’s what Freight said when he and Digger “joined” us on the hill climbs. I’m not sure we all completed the 10 climbs before time was called. It seems that the Pax have been trained to only climb the hill 5 times and asking for 10 was too much for some. I know Defib and Seuss and Haze likely completed all ten. Sargento was EHing people at the top that were in the Dog Park. Is there a name for someone who actively searched out people to EH especially during a difficult exercise routine? Maybe it should be called Sargento-ing!

Before we moseyed back I repeated something I paraphrased from the HIM Italian Job from The Fort – Why do we do hard things? Because life is full of hard things so we need to be strong. Is it easy to be a man of integrity everywhere you go? Is it easy to be a present father? Is it easy to be a loving husband? Being a good coworker? Is it easy to help lead others through tough times? But men with their concentrica in order will thrive in hard times. That is why we do hard things to prepare us for the hard things life will throw at us!

Back to the flag just in time.

Announcements:
Convergence on October 31st at Marthas. Park at Pelican’s if the gate isn’t open. Run/ruck option at 6:15 followed by the workout followed by some 2nd F and 3rd F. All other AO’s closed.

PT Retest on November 14th at Gashouse at 7:00 a.m.

November Challenge put out by Roscoe. Read up and try it.

Remember if you, a family member or coworker has tested positive for Covid or been having Covid like symptoms, please refrain from posting until you/they are cleared.

Thanks for all the Pax who posted today. As for what Flugersteining means, you had to be there!

New Route at the Pub

October 23, 2020 / / 0 Comments

YHC didn’t sleep well and was up early.  I used that extra time to plan a new route.  Unfortunately the way I planned it wasn’t as accurate as I expected and we ended up being a quarter mile short (Q-Fail).  To make up for the shorter distance most PAX just ran around the Pub at the end to make it an even 5 miles. #YouversusYou

The route was  Gaston Day School Road inbound, right on New Hope, left on Redbud, down on Linda (shorter route) or down on Pamela (longer route).  With either choice your next left was Audrey Street, left on Armstrong Park Road and back to the Pub.   Broke and I ran together and tried to stay with Sargento who was in the second group alone.  The first pack was running away from us.

Announcements:  Convergence:  Marthas House October 31st

PT Test at the Gashouse round 2:  November 14th

November Challenge starts November 1st.  See preblast…sort of what Freight is doing in October for Give2Give

Prayer Requests:  PRAISE-SA’s daughter is home!  Our country.  Civility, Love

 

Roscoe

3rd F – Listen and Be Humble

October 23, 2020 / / 0 Comments

The following written by Mo Michalski:

God’s Word profiles two kinds of people: someone who allows the chatter of many voices to pull in many directions versus someone “wise in heart,” who listens to once voice and accepts His commands.

The difference between the two pivots on these basic actions:

  • Being disciplined enough to listen to only one true voice – blocking out the chatter of the world around us
  • Being humble

Those who excel at both listening and humble obedience face clear reward: the promise of no lifetime ruin and getting tagged as “wise in heart.”

Let’s take a closer look at the actions that make the man or woman.

LISTENING – See with our ears. Hear with our eyes. A held tongue is better. Shut up to listen up. When we do, God calls us wise.

The one who chatters never gets that label. That person can’t shut up and has to have “the last word.“

HUMILITY – Humility creates enough space for others to weigh in well, especially God’s Spirit and His Word. Only the humble consistently accept commands. Only the humble get tagged as teachable.

They’re the ones who become world class when it comes to trust and obedience. When humility sets in, critical turnovers are avoided, sin downsizes and ruin is escaped. In contrast, the one who chatters is filled with only self-directed thoughts, never leaving room for humility to grow.

Reflect: Which one are you more like – the “chattering fool” or the one “wise in heart”? How are you doing in your listening skills and commitment to humble obedience? Are you doing it like Jesus?

 

This week let’s pray for Sister Act, Slaw, Mayor, Flintstone, Big Pappy, Huckleberry, Dolph, Quiche

Tiger

Ready, Set, Go! … Stop!

October 23, 2020 / / 0 Comments

When YHC was trying to design today’s weinke, YHC wanted something different.  In trolling Twitter, YHC saw a link to a F3 Alpha (Alpharetta) backblast.  So you have F3 Alpha to blame for today’s events.

0530 hit with ten joining YHC.  With no FNG’s, a short disclaimer was given.  Spotting a late arrival, we knocked out The Pledge while waiting.  Thus bringing the total to twelve.

The train schedule for this week was different than most Fridays as there was a train passing as we recited The Pledge. Soooooooo, 5 Burpees.

Well, that was enough like a warmup, lets go.

Mosey toward the Social Services building.  Zombie Walk the bridge.

(Traffic was against us, so plank while we wait.  YHC failed to see all the traffic and almost sent the PAX (really BOS) into traffic.  Luckily this did not happen.   SORRY!

Line up along one curb in the lower parking lot.

Super 21s with bearcrawls. PAX lined up did 21 (Merkins, LBCs and Squats) then bearcrawled to the other side for 18 reps of the same three exercises. Back and forth decreasing the rep counts to 15, 12, 9, 6, and 3.

Move to the center.

3 Sets of 22 Dying Cockroaches with a lap to the upper parking lot and back in between.

It was so much fun, lets do it again, but with American Hammers.

Meander across the street to the flatter ATM parking lot.

Circle up for a Bear Crawl Ring of Fire Mucho Chesto: Start bear crawling in a circle, then stop (roughly every ninety degrees) and hold plank while we go around the circle doing 10 merkins, changing style each time – diamond, ranger, regular ,stagger left, stagger right then resume bear crawling.

Since the Super 21s, there have been train sounds.  SA claims 3 have gone by.  While not supported by all in attendance,  we go ahead and knock out 5 more Burpees.  Having had the Ring of Fire interrupted for an ATM user, and another wanting in, we move to the upper parking lot of Social Services.  5 more Burpees, a lap down to the lower parking lot and back for 5 more.

Meander until we get to MLK and then Mosey toward home.  Sprint the bridge.

Time for some mary.

  • 15 SSH IC – YHC
  • 20 Flutters IC – SA
  • 15 Crunchy Frogs OYO – JJ
  • 15 BB OYO – Orangeman
  • 20 LBC IC – BOS

5 more Burpees to end it.

 

Announcements:

  • Convergence 31-Oct @ Martha Rivers 0700 with EC at 0615
  • PT Test 14-Nov @ GasHouse.  All other AOs normal
  • Give2Give

Prayer Requests:

  • Rockabilly
  • Sister Act – 2.0 and Family
  • EZ Rider – Family
  • Sargento’s M
  • Sister Act’s Friend with Illness and Covid
  • There was more I did not get documented, but God knows what they are.

YHC took us out.

 

It was a honor to be out with each of you

This was my 3rd Q of the week.  I tried to make each one different.  Sorry to Captain Stubing and EZ rider as they endured all of 3.

 

Watts Up Powering Down.

Folsom Jail Break

October 23, 2020 / / 0 Comments

A few weeks back I saw Wichita during lunch at the great Country Kitchen. He asked if I would take a Folsom Q so of course I accepted.

Warm-up:

Don Q

SSH

Merkins

LBC

Mosey to Lit Parking Lot

Deep Squats

Pikes Reach

90 90 Rotations

Walking High Knees

Shuffles

Skips

From here on out I freestyled it and it has taken me too long to write this back blast to remember it all but we mainly sprinted or did a running drill. Finished up with some stretching.

Thanks for letting me lead guys and for the effort everyone gave.

Prison Break

October 22, 2020 / / 0 Comments

We ran 5 miles and everyone was getting stuff done!

continue coming out to Prison Break it’s a good midweek run and fellowship that we all need to stay in physical and spiritual shape! Hopefully we will have a big crowd this coming Wednesday! Look forward to seeing you there.

convergence 31 Martha rivers

PT  test Nov 14 Gashouse

 

Prayer Request

Sister Acts daughter and family

Max Johnson’s daughter she is recovering from open heart surgery. She’s 4 months old

ALL PAX

 

 

Round Up

« Older posts Newer posts »

Past Workouts

October 2020
M T W T F S S
 1234
567891011
12131415161718
19202122232425
262728293031  

© 2024 F3 Gastonia

Theme by Anders Noren — Up ↑