F3 Gastonia

Fitness, Fellowship, Faith

Day: January 20, 2021

Extinction Run CSAUP

January 20, 2021 / / 1 Comment

Who: F3 PAX, Ms & 2.0s
What: F3 Extinction Run – You vs. You Running Challenge / Charity Fundraiser
When: 2/13/21 at 0900
Where: Primal Brewery – 52 Ervin St. Belmont
Why: All three Fs. Challenge ourselves. Cheer for each other. Raise money for the community.
Charity: $10.00 suggested donation for Holy Angels
Format: One mile run against the clock; one mile at a time. Each loop begins and ends at Primal Brewery. From the start the first mile must be completed within the 13 minute time limit. The second mile cannot be started until the horn sounds at the 13 minute mark. Second mile pace and each mile following will be reduced by 15 seconds. Mile two must be completed within 12:45 time limit, mile three within 12:30 and so on. Runner must meet the time limit to proceed to the next mile. How many miles can you run before you run out of time? Run a 10 minute mile? You can complete a ½ marathon before pulling into the pits to watch your brothers battle it out mile after mile. Come challenge yourself to a run and stay for lunch and a drink. How long can you prevent your extinction?
Primal Brewery will open at 10:00 for beverages and bathrooms. Kitchen opens at 12:00.
Bring the M. Bring the 2.0s.
See you in the gloom!
BOS

 

 

How do you spell sphincter?

January 20, 2021 / / 0 Comments

F3 workouts are educational right? They build the mind, body, and spirit. You learn things, like spelling…

When I arrived at the AO, it appears there was a discussion on the exact spelling of sphincter based on a conversation between PAX during an EC mosey. Well what do you know, it’s 0530. Let’s get going…

The Pledge

We ran last week’s route in reverse.
Gaston Day School Rd which turns into Armstrong Park Rd
Left onto Armstrong Park Dr
Left onto New Hope
Right onto Lee
Left onto Perry
Right onto Armstrong Park Rd which turns back into Gaston Day School Rd
And back to The Pub

Announcements
New AO – Friday 0530 – Belmont Central

Prayer Requests
Baby Golddigger
Families with loved ones lost to Covid

Prayer to take us out

Until next time…

The Green Glass Doors

January 20, 2021 / / 1 Comment

If you could have seen the morning, it would have been a beaut!   But since the workout starts on time at 5.30, you couldn’t see anything.  Right out of the gate we heard a train, so in honor of downtown, we did a few Burpees.  We said the Pledge of Allegiance to the American Flag!

Warmup – some side straddle hops, some bridge ups, enough of that, let’s jog to the workout.

We started a 6 minute continuous timer and ran until we hear it ‘ding’.  At the six minute mark, we do 20 walking lunges, 20 Mericans (10 hand release, 10 diamonds), 20 V-ups, and 20 squats.  When we finish that, we run until we hear the 6 minute timer again.  Repeat, repeat, repeat, about 2 more times.

At this workout, to help the pain and time pass, we also exercised our minds by determining the types of objects that can pass through ‘the green glass doors’.  JJ knows the moon can pass, but not the sun.  Watts Up knows that boobs can pass, but not the body.  Maybe anyone else out there know what can pass through the doors??

The men were as fast as any beasts I’ve ever seen on two legs.  The exercises were laughed at, and most, if not all of the men put a baseball in their mouth and earplugs in their nose to increase the difficulty of breathing while running.  I’ve never seen anything of the like.  Next time we will do the run on our hands.

Let’s pray it out men.

Announcements – Send Watts Up your updated contact info so he can update his list.  Also a new location is starting up in Belmont, 5.30.

Prayer Requests – Our nation and unity!

Chilly morning workout for a Bday VQ at the Bulldog

January 20, 2021 / / 0 Comments

I was awarded the privilege to lead an AO for the day and had a good turnout.

It went something like this:
Pledge to the flag
State a disclaimer
Warm- up
5 Burpee like stretches
20 Side straddle hops
* 5 Burpies, 15 low jumping jacks
* 5 Burpies, 15 low jumping jacks, 15 Merkins
* 5 Burpies, 15 low jumping jacks, 15 Merkins, 20 Monkey  humpers
* 5 Burpies, 15 low jumping jacks, 15 Merkins, 20 Monkey  humpers, 20 Freddy Mercuries
* 5 Burpies, 15 low jumping jacks, 15 Merkins, 20 Monkey  humpers, 20 Freddy Mercuries, 10 Heels to JHeaven
Rest 1 minute
With the coupon in tow…
* 20 Curls
* 20 Tricep Extensions
* 20 Mountain Climbers
* 20 Flutter kicks
Repeat 3X
Rest 1 minute
* 15 Dips
* 40 Calf Raises
* 15 Derkins
* 20 Moroccan Night Clubs
* 20 Squats
Repeat 3X
Finished with Mary: Oblique Crunches, Plank, Rocky Balboa, LBC, Tricep Extensions, Flutter Kicks, American Hammers,
Prayers for Doublestuf relative’s travel and Voodoo 2.0
Closeout and prayer
Thanks for the opportunity El Toro

Merkin Ladder and more

January 20, 2021 / / 0 Comments

9 PAX for a really pleasant January afternoon at Midoriyama. Short disclaimer, short warmup, short mosey to the adjacent parking lot to get started.

 

Merkin Ladder

20 Merkins on one end of lot then mosey to opposite end for 19. Back to start for 18…..all the way down to 1. 210 Merkins right out of the gate.

 

Mosey up to the large lot at the soccer fields stopping at each light pole on the way for 10 Big Boys. Once at the lot, Dirty 11’s, Imperial Walker Squats and Monkey Humpers with a Burpee each time you cross the island in the middle.

 

Head back to the start and stop at each light pole on the way back for 10 American Hammers and gather up at the Turd Shack for a little wall work. Three sets and we ended up with a total of 30 IC Dirty Hookups, 30 IC Hip Slappers and 90 Wall Jumps.

 

Finished up with some Mary….Burpee’s, Mountain Climbers and Freddie Mercury’s.

 

NMM / COT

We talked a little about my F3 Gastonia word for the year which is “Growth”. All 3 F’s are vital to growing as individuals and as a group. More info to come throughout the year.

 

Announcements

Roundup and Hacksaw are running 50 miles in 24 hours beginning at 5:30am Saturday morning from the Dallas Courthouse. They will be running 2 – 1 mile loops from the Courthouse to Ingles starting on the bottom half of each hour. Come out and run some with them or just hang out and give them your support. They will be collecting donations to give to a local charity.

 

Prayer Request

SA and family

Gold Digger and family

Def Leppard friend with upcoming tests

Martin family

Those battling Covid

Praise for Freight’s grandmother who has recovered from Covid

 

YHC took us out.

I’m Broke

Fellowship @ PB

January 20, 2021 / / 0 Comments

15 HIMS out for another morning @ PB it was a great morning to get better! Lets continue to keep the numbers up and push those that aren’t coming out to get up and get out there!

All it takes sometimes is a few words of encouragement to motivate a person to get up and get going. Good to see everybody for another week @ Prison Break!

 

Pledge

Announcements

Me and Hacksaw will be running 50 miles in 24 hours starting Saturday morning at 5:30am. We will start at the court house in Dallas and run to ingles and back twice. 2 miles every hour and the last 2 hours we will run 3 miles per hour to complete the challenge.

I hope a lot of you will come fellowship or run with us during the 24 hours.

We will be taking up donations during the challenge and we will discuss as a group on where we will send our donations.

Prayer Request

Blarts M

Gold Digger and his family

Our Nation

Stogies Dad

Westsides Grandmother

Martin Family

Sparky cousin

Our youth

 

Sparky took us out!

 

Round Up

Past Workouts

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