Day: October 17, 2021

A group of HIM showed up and put in some work.

Announcements: Extinction Run, Christmas Party, Turkey Trot???, Stanley Creek Massacre, Christmas Town 5K

Prayers:  Rockabilly, Bourbon Runners, James Goudlock, Wirenut (M’s Family)

3 ran, 2 Rucked

QSource:

• Sua Sponte  – Latin:  “of his own accord”
• “A Man who has been Freed to Lead”
• Sua Sponte on F3 Nation’s QSource Site

We also discussed:

• How F3-Gastonia can and might drive an increased level of Sua Sponte across more PAX
• How F3-Gastonia might increase the # of PAX who receive and internalize the QSource message and leadership development, to further F3’s mission:
  • Mission:  ” to plant, grow and serve small workout groups for men for the invigoration of male community leadership.”

COT

Pledge

Announcements

Christmastown 5k
Blood drive, Nov 10
Extinction Run
40-day Challenge

Prayer requests
Roscoe’s father-in-law health
Stroganoff’s friend recovery

Name-o-Rama

Stroganoff took us out

Thank for the opportunity to lead, and for the high level of engagement in the QSource discussion.

—Bubba Sparxxx

It was about the right time for an Ab-focused workout, so the 10 of us did just that.

WARM-UP

• Alarm Clocks w/ Jump
• Yoga Cobra Ab Stretch
• Yoga Hamstring/Glute Stretch
• Burpees

THE THANG

• Circle up on the basketball court for the following AMRAP routine:
  • 20 LBCs
  • 20 Freddie Mercs
  • 20 High Crunches
  • 10 Reverse Crunches
  • 10 Pulse-Ups
  • 10 Infinity Circles /  Flutter Kicks / Windshield Wipers
  • 10 Side Elbow-Plank Rotations  /  Nolan Ryans
  • 10 Side Bridges on Elbows
  • 10 Body Saw (Elbow-Plank position)
  • Mosey one Lap on the track, stopping for exercises, IC:   10 Merkins at 100m mark, 10 Burpees @ 200m mark, 20 Squats @ 300m mark
• Repeat the above set
• We made it three times through this routine (due to time, we skipped the last track run, but still did the Merkins, Burpees, and Squats) and then it was:
• Time!
  

  ---

  COT

   

• Pledge

   

• Announcements
  • Extinction Run – Nov 6
  • Christmastown 5k
  • Red Cross Blood Drive for F3, Family, and Friends at South Point United Methodist Church,   November 10th
  • Two VQ’s coming up a the at Yank in October –  Rebar and Gator
  • 2ndF event at Primal

   

• Prayer Requests
  • Bourbon Chasers
  • Elbows  (from the asphalt-grinding that was inflicted upon them this morning)
  • Nation for unity
  • PAX on IR
  • PAX looking for jobs  (YHC included!)
  • Nutria’s family – traveling (and prayers for Nutria himself, who will be handling 5 of his kids on his own.)

   

• Name-O-Rama
• Prayer

Thanks for the opportunity to lead !

—-Bubba Sparxxx

I am lovin this weather. Fall is the time to get your ars outta bed and make it happen. Welcome back Stroganoff, first Q @Gashouse in a while.
We split and everyone goes his way, but me and Castle Rock. Well, it only takes two, lets do this.

Warm ups with Squats, Imperial Walkers, Arm Circles and Overhead press, playin some ole’ 80’s Hip Hop, lol. You gotta switch it up once in a while.

Set 1 50/10 sec: BURPEES, Incline pushups, Triceps dips, Bear crawl over steps, Lung walk next set R&R

Next: Pick up bricks and mosey towards trail, Overhead press while walking to bridge. Now Bear crawl with bricks in hand up hill. Leave bricks and head to benches. 40 Step ups and 20 crunches. Pick up bricks and arm curl to bridge, then Overhead press to top of hill. Now butterfly bricks til we get back to our circle. 

Set 3 50/10 sec: Reverse crunches, Flutter kicks, Baby makers, Box cutters, American hammers, Peter Parkers R&R.