F3 Gastonia

Fitness, Fellowship, Faith

Day: June 28, 2021

Lead

June 28, 2021 / / 0 Comments

The below message is from a friend of mine, Lincoln Lawing. Lincoln use to be the area Director for FCA (Fellowship of Christian Athletes) here in Gaston County.

LEAD

1 Corinthians 10:23-24
“Everything is permissible,” but not everything is helpful. “Everything is permissible,” but not everything builds up.  No one should seek his own good, but the good of the other person.

The price of leadership is high. The mantle of leadership is heavy. The cost to lead is higher than the cost to follow. As 1 Corinthians 10:23-24 summarizes, just because you can do something, doesn’t mean you should. As a leader, you must always weigh how your decisions will benefit others. The context of this verse is in regards to not letting your decisions become a stumbling block to others. If you want to lead well, you’ll have to start doing some things you don’t want to do and stop doing some things you want to do.

In the realm of spiritual leadership, the greatest leaders take on the role of the greatest servants (Mark 10:42-45). This is contrary to how the world system views leadership. Leading the way Jesus wants us to lead takes discipline, and it’s impossible without the power of God’s Spirit. I’ve developed a brief leadership prayer that I’ve made a part of my regular routine. I ask God to help me with the following when it comes to those I lead: Lord, please give me the wisdom to learn them. Lord, please give me the strength to love them unconditionally in light of what I learn. Lord, please give me the power through your Spirit to live in a way that leads them to You. Learn. Love. Live. Lead.
This has helped me lead in a way that honors Christ as opposed to honoring man.  Jesus modeled this type of leadership to the letter. After all, what other leader do you know of that died on a cross and walked out of the tomb for the people HE led?

Philippians 2:8
He humbled Himself by becoming obedient to the point of death—even to death on a cross.

Bulldog – 6/8/21

June 28, 2021 / / 0 Comments

Another opportunity Q Bulldog. YHC does like the low impact and strengthing  workouts, so took another opportunity to Q The Bulldog. Weinke is prepared and play list ready. For this workout style, you have have to some music playing. Unfortunately, I didn’t bring the hair raising sound that HIPPA or Rudolph likes to play.

Its 5:30am and time to get to work.

Warm-up

  • Don Qs
  • Imperial Walkers
  • Moroccan Nightclubs
  • Merkins
  • Stretches

 

The Thang:

Three Rounds – (10 reps ea)

Circuit 1

  • The staggered stance halo
  • Reverse lunge with kettlebell press
  • Reverse lunge with overhead bold
  • The staggered stance rows

Circuit 2

  • Push-press
  • Windmill
  • Squat to biceps curl

Circuit 3

  • Kettlebell swing
  • Single-arm alternating kettlebell swing
  • Triceps press

Farmer carries to end of parking lot and back

Finish with some mary

  • LBCs
  • Flutter Kicks
  • American Hammers

COT

Announcements

Prayer Request

The Pledge

YHC closed us out with prayer.

Thanks men for the opportunity lead this morning!

Breaker Breaker, over and out!

Hills and Bear Crawls – 6/5/21

June 28, 2021 / / 0 Comments

I had my weinke  prepared a few days prior to Saturday and wanted to get some hill work in with my Q. Friday evening at Primal for some 2nd F time, Boudin, Tiger, and myself decided we would get in some EC before the NUOS EC work and meet at 5:15am for some rucking miles. With the EC Ruck and NUOS workout being led by Boudin, Pilgrim commented that I may need to adjust the weinke for Saturday morning, maybe something lighter.  YHC thought about it for a moment, but NO! GrowRuck24 is just around the corner and now is not the time to get soft, #HTFU and #CTHT (choose the harder things).

Its 7am and more work is to be done! No FNGs, so an abbreviated disclaimer.

The Bunker group splits off and heads down to the bunker.

Warm up

  • SSH
  • Don Qs
  • Imperial Walkers
  • Toy soldiers
  • Stretching

 

Mosey to Hawthorn Park Ave hill and along the way pay some respect to The Bunker crew with some Monkey Humpers!

Now at the bottom of Hawthorn hill for some Triple Nickel

Merkins at bottom and Monkey Humpers at top, rinse and repeat 5X

Now mosey to Hawthorn St behind Sammy’s for some more hill work with 22s (Thanks Shortsale!)

Start at the bottom with 20 squats, run to the top of the hill to perform 2 CDD’s at top. You know the drill, up & down with the reps changing until you get to 20 CCDs at top and 2 squats at the bottom.

Still have some time left, so let’s mosey to the track behind building of knowledge for middle schoolers.

At one end of the field, bear crawl for 20 yards, then sprint across the field. Mosey back to starting area, rinse and repeat 3x

Finish up at The Fighting Yank where we received a final salute from the Bunker. Yep, they gave us the Monkey Humper salute as we came up the stairs.

The Pledge

COT

  • Announcements
  • Prayer Request

 

YHC closed us out in prayer. Thank you men for allowing me to lead, as always, it was an honor!

Breaker Breaker, over and out!

The Abyss Recycled

June 28, 2021 / / 0 Comments

Flintstone convinced YHC to go with him to The Abyss on Wednesday.  The workout was terrible, so YHC decided to copy it…

Small crowd had gathered Saturday morning ( 2 for NUOS, but that’s a different backblast (still no JJ or Tube))  7 were to be split between GasHouse and PainLab.

Warmup involved  SSH, Merkins and I think something else.  The we split.

YHC gave the hereto unmentioned 10# slamball to JJ for safe keeping while YHC took the chalk and jump rope.

Up Garrison a over to the building with all the dentist offices. (beside 1st Pres)

PAX 1: Slam Ball
PAX 2: Jump Rope
PAX 3: LBC
PAX 4: Mosey around the Bldg.

Rotate through.
Round 2:

Same, but with Squats in place of LBC.

Pick up the toys and on over to the 1st Pres parking lot between stairs and gazebo.

Round 1 & 2:

10 Burpees
25 HRM or CDD (You decide the how to break them up)
2 Laps (Through the gazebo and back)
75 V-Ups or BB
2 Laps
100 Flutters or Hello Dolly(Move Each Leg = 1)
2 Laps
5 Kraken Burpees (3 HRM in the middle)
2 Laps

Round 3, the numbers were cut and the lap shortened.

Mosey back to the flag for a short bit of Mary.

Honestly, I know those were the activities and I think the counts are right.   This last weekend was pretty much a blur between NUOS, F3, my daughter (post equine accident) and trying to complete some home improvement projects.

Sorry.

At least I wrote a backblast, right?

Watts Up Powering Down

It was bad on Saturday, so lets do it again.

June 28, 2021 / / 0 Comments

YHC had Q at GasHouse on Saturday.  Coming off of a trip to The Abyss on Wednesday, YHC tried to copy the workout done there.  Roscoe, JJ and Stroganoff enjoyed it so much, YHC thought to recycle it for another viewing given the few PAX in attendance on Saturday.  Sorry, Not Sorry JJ.

9 (or maybe 10) had gathered to join YHC in the gloom of Monday at 0530.  No FNGs, so a brief disclaimer, followed by The Pledge of Allegiance.

WarmUp:

There is no warmup, lets mosey to our destination. (Food Lion parking lot via PF)

Main Event:

Upon arrival, mysterious scrawlings were found on the ground.  YHC interpreted them as the following:

10 Burpees
25 HRM or CDD (You decide the how to break them up)
2 Laps (Around all the cart returns)
25 Squats or Lunges (Lunge with each Leg =1)
2 Laps
50 V-Ups or BB
2 Laps
100 Flutters or Hello Dolly(Move Each Leg = 1)
2 Laps
5 Kraken Burpees (3 HRM in the middle)
2 Laps

For Round 2:

7 Burpees
20 HRM or CDD
1 Lap
20 Squats or Lunges
1 Laps
40 V-Ups or BB
1 Lap
75 Flutters or Hello Dolly(Move Each Leg = 1)
1 Lap
5 Kraken Burpees (3 HRM in the middle)
1 Lap

Move to the stairs for Calf Raises – 22 Straight, 22 Toes Out, 22 Toes In

Mosey on around to the ramp behind PF for 2 rounds of bear crawls

Mosey to KFC’s rock pile and pick a rock.

25 Curls, 25 Overhead Presses, 25 Triceps Press, 25 Bent-Over Rows.

Return your coupon and let mosey home.

Leaving time for Mary

No Announcements

Prayer Requests:

Although this was like 3-1/2 ago, YHC can’t do justice to the requests.  Luckily God knows them.  I apologize for not taking notes.

YHC took us out.

Good Work by All.

 

Thank you for your support, encouragement and push.  I am better because of you, the PAX of F3 Gastonia.

 

Watts Up Powering Down.

One day short of my 1 year F3 anniversary

June 28, 2021 / / 0 Comments

On June 29th 2020 I pulled into Mt. Hollywood not knowing what to expect, I had my keys, a water bottle and a towel. Termite had the Q and they had already started with the one mile run that he is famous for but Broke stayed back with me until we sort of caught up. I know now he could have been in the front but as a true HIM he was helping me get started with this F3 thing. I haven’t looked back until today this is what happened.

Warmup: Toy soldiers x15 IC, some stretching while we wait on Ball Joint who said he was coming. We couldn’t wait any longer so we took off for a Termite one mile run around town.

Stop at the bank and line up for an Indian run with a twist. While posting at Cape Fear at the beach I picked up a little variation to the run where the last person dropped for 5 Burpees and then caught up to the front. This continued until everyone had done the burpees and taken the lead. Mosey to Ida Rankin Elementary.

One set of 11’s – CDD’s and Jump Squats running around the parting lot.

Pledged to the flag pole with no flag. After we were done Sarlacc noticed one far off in the distance so we were good.

Mosey back to the start for some Derkins, Dips and Werkins X5 then repeat X10, X15 and X20.

3 minutes for some Mary – LBCs X20, American Hammers X10 IC, Cherry Pickers, and Bobby Hurley’s.

That’s time!

Announcements:
F3 Dads 7-17 at Gashouse

Prayer request:
Whoopee
Buckeye’s friends family
Shellshock 2 families with loss of loved ones
Dr. Seuss’s request for an ex in law
Turtle man
Big Pappy and family
Sister Act and family
Traveling PAX
PAX on IR

I took us out

Thanks for the opportunity to lead and showing me the way.

Past Workouts

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