F3 Gastonia

Fitness, Fellowship, Faith

Day: August 31, 2021

Confession day at Midoriyama.

August 31, 2021 / / 0 Comments

With the youth on my mind as school starts, I wanted to share my day with the guys.

 

Now that the bourbon chase is coming up and one of our PAX needs a little support getting ready for it, I decided to put together a run day. With Merkins owed for one of our PAX’s 2.0. I decided to do Merkins and running. The plan is to run 1 mile and do 30 Merkins. That should put us at 3 miles and 90 Merkins at the end, and finishing up with 10 Merkins to get our 100 in. As we started, I realized that maybe I am in over my head. We get 60 Merkins and 2 miles in. My legs are killing me, my feet are hurting and so I deviate from the plan. We get 30 more Merkins in and then moseyed over for some sprint work. We do 15 Merkins and sprint to the other side and complete our other 15, then  sprint back.

After each mile run, I confess some of my actions throughout the day to the other PAX. As I confessed we stopped and said a prayer. The first prayer was for ourselves, that God may show move us in the right direction that God may forgive us for our actions. The second prayer was for someone else. That God may bless the person that we were thinking about, that we may have wrong, or whoever God laid on our hearts at the time. Please keep each other in your thoughts, in your prayers and when God lays a name on your heart don’t just pray about it, (although that is the best thing you can do for someone) but also reach out to them let them know that you were thinking about them. Maybe even say a prayer with them right then. God has given each one of you a very important role in this life. I hope that you can recognize it, that you can step up when needed, that you will not be afraid but know that the Lord has your back. Bless you guys and peace out.

 

Pockets

Crying at Old School

August 31, 2021 / / 0 Comments

With the humidity upon us and Iron PAX creeping up; This might, no WILL suck. Chatter going on of a PAX who missed EC and now missing bootcamp, lets begin. Music turned on and eyes rolling, we are off to a great start.

Warm up. IC 

Merkins

SSH

Arm Circles

Cherry Pickers

Windmill

Goofball

Imperial Walkers

Moroccan Nightclubs

Squats

Lunges

1 lap Mosey around track. 

 

 

IPC week 0 2019

6 Rounds. I explained that the guy said that a good time was around 18 min. But I know that wouldn’t happen with some of us. 

24 Squats

24 Merkins

24 Traveling Lunges

400 meter run

Stop after 4 rounds for time. Good work guys. I only got 3 rounds since all the bitching over music, I had to start channel surfing for the worst workout music I could find. 

 

Ab work to slow down for a moment. 

 

Sprint work.

Mosey over to the hill by the gym. Mosey down to the stop sign and sprint up the hill to the driveway of the gym, and then walk back down. Nice to run after all those lunges and squats. After 2 rounds we then moseyed to the stop sign at the top of the hill and then sprinted downhill to the driveway. Then sprinted from the driveway back to the stop sign.

Mosey back to the start for more ab work to end the workout. 

 

 

JJ5K

Christmas town 5K

 

Nice workout and good mumble chatter!! Thanks guys!!

Pockets

The Bunker round table

August 31, 2021 / / 0 Comments

3 men gathered with me for the Bunker. Speaker in hand lets begin.

Warm up

Boudin grabbed the warm up and then took the men for bootcamp.

 

 

The Thang. Rosy Round the Blocks!!

XM turned on, lets begin. 2 minute timer set for round 1. no rest between  exercises. Round 2, 1 minute timer.

Jump rope

Block jump

Standing March with small block

American Hammers with half block

Chest press with big block

Moroccan Nightclubs with bricks

Overhead Claps with bricks

Flutter kicks with bricks in hands.

Squats with block. 

Lunges

 

Complete 3 rounds and slow mosey up to the stop sign with some bricks in hand.

Zombie walk a length given by the Q.

 

Slow mosey up to the flag to close out with the other group.

 

Labor Day workout in Mcaddenville.

Christmas Town 5K

JJ 5K

Service items are Tuna, Crackers,granolas. See Freight

 

Thanks men!!

Block round up.

August 31, 2021 / / 0 Comments

8 men gathered with me on another blistering, humid day at the best AO in the Gashouse. Let the sweat begin!!!

Warm up

Merkins

SSH

Hillbillies

Imperial Walkers

Windmill

CDD

Mnt Climbers

Nolan Ryan’s

 

 

The Thang. Rosy Round the Blocks!!

With another music station that no-one likes, we gathered in a circle and rotated stations with a timmer set for 1 minute work and 30 seconds rest. continue till times up. 

Jump rope

Block jump

Standing March with small block

American Hammers with half block

Chest press with big block

Moroccan Nightclubs with bricks

Overhead Claps with bricks

Flutter kicks with bricks in hands.

Squats with block. 

Labor Day workout in Mcaddenville.

Christmas Town 5K

JJ 5K

Service items are Tuna, Crackers,granolas. See Freight

Thanks men!!

September Challenge: The Extra Mile

August 31, 2021 / / 0 Comments

You’ve heard this expression before. Most often it’s said when someone goes above and beyond the expected effort, to exert additional energy, to push beyond your limits to achieve a desired goal. As F3 brothers we have pushed the bar to new normals of the three F’s foundational. I began thinking of this idea a while back (leave it to the procrastinator to push it out one day ahead of the month I intend to do it!). I thought of variations but have settled on an idea that I hope will compel each of you to participate.

But first, did you know the origin of the phrase “to go the extra mile?” I was surprised to learn Jesus gets credit. Maybe in our current wok society, that is on the list to be amended but for now, he gets some credit and what better source of inspiration than what he said in Matthew 5:41? This counsel is part of chapter 5 which Jesus is giving advice to his followers and this section in particular is focused on retaliation and dealing with others.

Are you ready for a challenge? Sure you are, who isn’t. Maybe this gives you a little nudge. Sometimes that’s all it takes is a little nudge and then some accountability – that is where your brothers come in. It seems simple, in my mind at least – where all my ideas seem simple until I try to explain and then usually only Flintstone gets it (thanks brother).

Going the Extra Mile Challenge – it can be as literal as you want to make it or it can be as figurative as you want to make it. This challenge covers all PAX for all levels. Just like any workout where you post – it’s “You vs. You.”

  • Runners – if you post to the running AO (typically 5 miles routes), run an extra mile one of those days; show up early, stay late, your choice. If you’re already have a plan – add a mile (or miles) – push the distance
  • Ruckers – if you’re rucking 3 miles, add an extra mile. Or if you only ruck 1 day, post another day. Show up ahead of a workout and get one mile in.
  • You want to bike? Add some extra to your route. Add an extra day of the activity. Ride a trail, call a friend.
  • Not a Runner or a Rucker – this is special for you – walk! Walk around your block. You can do it alone, with your M, with your 2.0’s, with your dog. Break your routine and throw an extra walk in.
  • Post – what is your normal cadence of posts in a week? Add 1 to it. If you’ve been a Kotter because of injury or work or life – commit to a workout, just one for that week.

It’s time to get out of your comfort zone. If you’re not accelerating, you’re decelerating – there is no status quo. So target what your “normal” is in any of those activities and increase by one – you decide the “one” needs to be. You know where you are and what you need to do.

Accountability – this can be in various forms. Blade/Stones – make it a conversation point. You’ve got a Shield Lock – make it a challenge among your circle – push each other. If you don’t have either of those – log into the First F Channel on Slack and name your goal or celebrate what you did extra. Share an achievement in the COT.

I’d like this to be counted each week. So by Saturday of each week, you did something extra, above and beyond what you normally do. On you’re mark, get ready, GO the EXTRA MILE.

Short Sale

1FQ

Kettlebell not needed

August 31, 2021 / / 0 Comments

Today was the first time I’ve had the Q, or even attended The Bulldog.  As everyone was getting out of their vehicles, they all brought their kettlebell.  Sorry to disappoint you guys, but those won’t be needed today.   As 05:30 hit, it was time to clock in.

Warmup: Toy Soldiers and arm circles

The Thang

We did work.  You know, Grown Man work.   It was sweaty and some even complained.  In true F3 fashion, they pushed through and left better than before they showed up.  This is a great AO and I encourage you all to post here.

Announcements: JJ5K, Christmastown 5k, Combined Labor Day workout.

Prayer requests:  The people in Afghanistan and our people there.   Barrel Racer, Westside’s dad, students and teachers and each other.

Thank you for the hospitality, men.

Huckleberry

Past Workouts

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