F3 Gastonia

Fitness, Fellowship, Faith

Day: April 7, 2024

Tube shaved his back

April 7, 2024 / / 0 Comments

This morning at the Coconut Horse, we had 3 runners and 4 ruckers.  The ruckers traded Scrat for a 35 lb kettlebell and carried it back to the starting line.

It was a good morning with fellowship and laughs.

Q Source was still “Freestyle”.  We lost Stagecoach (early church) and gained Whoopee who smartsacked.   YHC chose “delayed gratification” as a topic.  It pertains to leadership, fitness, finance, and if you want to get better at it, make sure you imagine your future self and what that looks like.  You might make better choices today.

Announcements:
2nd F lunch at Simonetti’s in Belmont next Wednesday

April 13 Run for the Money/Speed for Need downtown Gastonia.  Park at the YMCA

The Eclipse if tomorrow

Prayer requests:

Tubes Back

Maybelline’s family

Turtleman and family

Flintstone’s Knee

Stroganoff

Always a privilege to lead.

Roscoe

Mayor’s Favorite at PainLab

April 7, 2024 / / 0 Comments

Pretty Good turn out this chilly morning at Gashouse.  Bedpan started everyone off with a warmup before we split up into our respective groups.  Bedpan took the Gashouse crew off on a mosey and 8  PainLab brave joined me in the parking lot near the picnic tables.  While we were walking over, Mayor asked if we were doing that stupid boxing round workout again.   I assured him we were, after all I replied on slack in the mumblechtter that we were visiting an old friend…   We grouped up and I explained the routine.

  • 10 X (L) Kettlebell Clean
  • 10 X Kettlebell Swing
  • 10 X (R) Kettlebell Clean
  • 10 X Kettlebell Swing
  • 10 X Around the world
  • 10 X Overhead Press
  • 10 X Around the world
  • 10 X Overhead Press
  • 10 X Renegade Lunge OR 10 X Goblet Squat
  • 10 X Kettlebell Swing

These were done in three-minute rounds, 12 of them to be exact, with a one-minute break between.  The mumblechatter was flowing and the Pax put in some excellent work.  Yes, not all of us completed all 10 exercises in the three minutes some picked up where they left off some started over, but the work was indeed put in this morning.   Afterwards we met the Gashouse crew at the shovel flag for the pledge and announcements.  At this point I realized I didn’t make note of the pax in attendance so i began making a list for myself so I have to admit I missed the announcements.   See Bedpan’s BB for those.   Bedpan took us out in prayer.

After the COT, Mayor informed me that if the next time I have the Q we do this one again, hes just leaving.    I told him we were and would compare the two for improvement… jokingly…. or maybe not who knows.  I may call his bluff.

Thank you for the opportunity

Humbly, ~ HAJ

Mayor’s List

April 7, 2024 / / 0 Comments

YHC and Maybelline ran hill to hill on The Halfpipe. We discussed a myriad of topics that would have made Mayor’s Friday 2F topic list proud.

Maybelline did EC beforehand to prep for the upcoming Ville to Ville. The Halfpipe offers great training for the upcoming races since we are still in race season.

Finished with announcements and prayer requests.

YHC prayed us out.

Until next week…

Random Acts of Foolishness

April 7, 2024 / / 0 Comments

Nothing fancy and nothing too crazy for April Fools’ Day.

Warm-up
The Goof Ball IC x 10
Don Quixote IC x 10
LBCs IC x 10
Imperial Walkers IC x 10
Nur around Pelican’s

Mosey down the road towards Gastone’s Hill, stopping at the road where counting goes to die.

Route 66 at the light posts for Mike Tysons
Route 66 back at the light posts for Squats

Mosey up Gastone’s Hill. It would be foolish to run up the hill and just run back down.
So Route 78 stopping at each mailbox on the left for some exercise which at this point doesn’t matter (there were 12 mailboxes).

Mosey to the Food Lion parking lot for a round of Four Core-ners. These would be stackes
Corner 1 – 10 Crunchy Frogs
Corner 2 – 10 Crunchy Frogs, 20 Freddy Mercury (maybe)
Corner 3 – 10 Crunchy Frogs, 20 Freddy Mercury (we’ll go with that), 30 LBCs
Corner 3 – 10 Crunchy Frogs, 20 Freddy Mercury (sticking to it), 30 LBCs, 40 Flutter Kicks.

Mosey to the wall in front of Terminix for Dips and Step Ups.

Mosey to the flag for 20 seconds of Mary.

Annoucements
April 13 – Convergence, Speed for Need
May 4 – The Goonie
May 18 – Extinction Run

Prayer Requests
Family members
Bullwinkle’s new job going well

Until next time…

Whitlocking at Crossroads

April 7, 2024 / / 0 Comments

10 Pax running various routes and distances and paces on this beautiful, cool Spring morning. Nice size crowd but missing a few who will likely be called out with an empty chair pic. Afterward at Coffeeteria we had a lively discussion about Shieldlock. Life is tough but always better when you have a few guys to help you through the difficulties. I am thankful for the ones I can and have counted on.

Announcements: Community Foundation Run April 13th with a workout at the Gastonia baseball stadium at 7:00 am. This is a Speed For Need event where we are pushing kids in race chariots and it’s a great time.
The Gastonia Goonie coming up 5/4/24 at 3:00 am (yes, Defib said 3 a.m.) What you need to bring is yourself, a rucksack, and a good attitude (you know who you are).

Prayer Requests: Huckleberry, Turtleman, Anchorman, Wirenut’s family, Gumby’s family. Broke took us out.

Past Workouts

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