F3 Gastonia

Fitness, Fellowship, Faith

Author: Breaker Breaker (Page 13 of 18)

Who Has the Q?

March 30, 2021 / / 0 Comments

YHC has never posted at The Bulldog since it first started a couple of years ago and one of the goals is this year is to get out to other AOs and actually Q at those AO’s. So, earlier this month, YHC looked for available Q spots at the Bulldog and found March 30th was open and was good timing as Mortimer 100 training was over.  Monday evening started developing the Wienke, laid out workout clothes, shoes, and kettlebell. Tuesday morning,  alarm goes off,  out of bed, change clothes, brush teeth, and out the door I go.

Pulled into parking and was the first person there at 5:22am. I am at the right location, Robinson Elementary, I, mean Bess  Elementary! About a minute later a couple cars started pulling in. A truck backs up to the benches, didn’t think nothing about it until YHC gets out of car and Les Nessman is putting his coupon back in his car, saying no need for coupons, Hermie has the coupons for the day. About that time, Timeframe walks up and YHC asked why no coupons, I brought mine and the weinke has us doing kettlebell work.  Well  as it turns out, Hermie actually has Q next week and was so excited about his Q, he was ready to go for it today. That is PREPAREDNESS!

Now that we figured out who the Q is going to be, let’s get to work!

Disclaimer

Warm-up

  • Don Qs
  • Imperial Walkers
  • Grass Pickers
  • Moroccan Knightclubs
  • Stretches
  • 10 burpees oyo

The Thang:

  • 50 SSH I/c
  • 40 Squats
  • 30 walking lunches
  • 20 Flutter Kicks
  • 10 merkins

Rinse and repeat 2x

Kettlebell Work

  • 20 kB swings
  • 12 kB o/h presses
  • 15 high pulls
  • kB curls, 21
  • 10 kB upright rows, ea arm
  • 15 mountain climbers
  • 20 squats
  • 10 jump squats

Rinse and repeat x 3

KB pulls l/r side x 10ea

5 Burpees

The Pledge:

COT

Announcements – Convergence 4/17 @ Bulldog;  4/24 PT @ Gashouse; Hermie has Q next week

Prayer Request – Timeframe’s son, PAX looking for jobs

Word of the Day – “God works in different ways, but it is the same God who does the work in all of us.” 1 Corinthians 12:6

Great work men, thanks for allow me to lead you this morning!

Breaker Breaker

 

Mt Hollywood – 3/29/21

March 29, 2021 / / 0 Comments

No FNGs so it was abbreviated disclaimer

Warm-up

  • Hillbillies x 20 I/C
  • Don Qs x 10 I/C
  • Toy Soldiers x 12 I/C
  • Moroccan Knight Clubs x 20 I/C
  • Burpees x 10 OYO

 

Mosey across street to elementary school for the Thang:

50 SSH

Lap around the parking lot

Core

  • 25 LBCs
  • 25 Freddy Mercury
  • 25 LBCs
  • 25 Freddy Mercury

50 SSH

Lap around parking lot

Legs and Arms

  • 25 squats with overhead presses
  • 25 side lunges right & left side = 1
  • 25 squats w/overhead presses
  • 25 side lunges right & left side = 1

50 SSH

Lap around parking lot

Chest

  • 25 merkins
  • 25 shoulder taps
  • 25 merkin
  • 25 shoulder taps

50 SSH

Lap around parking lot

Core

  • 25 American Hammer (I/c)
  • 25 flutter kicks (I/c)
  • 25 American Hammers
  • 25 Flutter Kicks

50 SSH

Mosey back to school

Quick round of Mary

  • 10 burpees
  • Slow low squats called by Bubba Sparks
  • Pistol shooters left & right side – Buckeye
  • Big Boy Situps – Pilgrim’s P

The Pledge:

COT:

Word of the Day; “Do not be overcome by evil, but overcome evil with good”  Romans 12:21

Announcements

  • Convergence on April 17th @ Bull Dog and PT on April 24th @ Gashouse
  • Growruck event in Myrtle Beach on April 30th – May 1st
  • Q’s needed at Mount Hollywood, The Goat, and Tequilla Sunrise

Prayer Request

  • Buckeye’s college roommate, his friend in Charlotte, and his sister
  • Orangeman’s M traveling home from California on Wednesday – traveling mercies
  • PAX looking for jobs

YHC closed us out with prayer

Great work to all these HIMs, it was work with some fun. Thank you for the opportunity to lead this morning!

 

Breaker Breaker

Iron Sharpens Iron Pt 2 – 3rd F

March 24, 2021 / / 0 Comments

“Where there is no guidance, a people falls, but in an abundance of counselors there is safety.”
‭‭Proverbs 11:14

 

Multitude of Counsel

Who’s sharpening you? Whom are you sharpening? Proverbs‬ ‭11:14‬ ‭KJV‬‬ declares, “Where no counsel is, the people fall: but in the multitude of counsellors there is safety.” In the multitude of sharpening — there is safety. In the multitude of sound and wise counsel you’ll find safety. When you receive advice from wise counselors, mentors, leaders, pastors, brothers, and sisters in Christ you’ll find safety. There is safety in sharpening.

Choose to receive sharpening from those who are more seasoned, wiser, and stronger than you. Cast down pride. Let God soften your heart. Let God lead your heart. Let God surround you with wise counselors. Let God lead you to wise counsel. Don’t isolate yourself. Submit to God-sent, iron-sharpening, wise mentors, and godly relationships. Who’s sharpening you? Whom are you sharpening?

Proverbs‬ ‭11:14‬ ‭KJV‬‬ declares, “In the multitude of counsellors there is safety.” According to Strong’s Concordance, the Hebrew word for “Multitude” is, ‘rob’ (H7230) which means, “Abundance, greatness, or numerous.” Surround yourself with an abundance of wise counselors. Surround yourself with diverse counselors.

Surround yourself with counselors who don’t look like you. Surround yourself with counselors who have various backgrounds. Surround yourself with counselors who have varied experiences. Surround yourself with a wide range of counselors. There’s strength in the multitude. Let God surround you with seasoned, wise, and diverse counselors who are from His Heart.

 

A devotion from Vance Jackson – Iron Sharpens Iron

Back @ The Storm

March 23, 2021 / / 0 Comments

The Mortimer 100 is finally in the books for 2021 and training is over so back to The Storm on Tuesdays ilo the Half-Pipe training. I will say putting in the training definitely pays off. This year YHC was able to shave some time off pace on the first two runs. Both were 7 mile runs, not the hills that other team members had, but did have some challenge. First the first run, was 9;17 per mile, 6 secs faster than last year with an extra 1.5 miles and a couple hills. The second run is the same as YHC ran last year and was 8:37 per mile, 8 secs faster than last year. Legs hurt Sunday and Monday, so I knew not to attempt much running this morning, although EC was performed putting in around 2 miles.

Its 5:30 am and we have a several PAX ready to get working!

Disclaimer

Warm-up

  • SSH
  • Imperial Walkers
  • Don Qs
  • Moroccan Nightclubs

The Thang:

Slow Mosey to front of school

Next 32 mins of four rounds with the following 8 exercises. Perform each exercise for 45 secs then a 15 sec rest.

  • Burpees
  • Merkins
  • Mountain Climbers
  • Squats
  • Jump Squats/Bobby Hurley
  • Lunges
  • Flutter Kicks
  • SSH

Six minutes left, so we mosey back to COT for a brief round of mary

COT

Verse of the day – “The Lord is my rock, my fortress and my deliverer; my God is my rock, in whom I take refuge, my shield and the horn of my salvation, my stronghold” Psalms 18:2

Announcements – Convergence @ Bull Dog on Saturday April 17th and PT on April 24th.  Dr.Seuss with Q next week at The Storm

Prayer Request – EZ Rider’s wife, Hippa’s wife’s grandmother passed away, prayers for family; PAX looking for jobs

YHC closed us out in prayer

Thank you men for allowing me to lead this morning, it was an honor!

Breaker Breaker

Iron Sharpens Iron – 3rd F

March 15, 2021 / / 0 Comments

This is a devotional reading from The Bible App; “Iron Sharpens Iron” by Vance Jackson

 

“Iron sharpeneth iron; so a man sharpeneth the countenance of his friend.” Proverbs‬ ‭27:17‬ ‭KJV‬‬

According to Strong’s Concordance, the Hebrew word for “Sharpeneth” is, ‘chadad’ (H2300) which means, “to be sharp, be alert, or to be keen.”

Who’s sharpening you?

Who has your back?

Who‘s in your circle?

Who‘s in your accountability circle?

Who‘s on your team?

Who has your blindspot?

Friends sharpen one another. Friends develop one another. Friends are not stumbling blocks. Friends are not obstacles. Friends help accelerate destiny. Friends are not competitive. Friends help you grow and develop. Friends are not an hindrance — they help you build.

An iron-sharpening friend is a gift from God. They are godly and wise counsel. They will correct you — in love. They will build you up. An iron-sharpening friend will strengthen and sharpen you. Notice, Proverbs‬ ‭27:17‬ ‭KJV‬‬ declares, “Iron sharpeneth iron”. Iron-sharpening friendships are two-sided. Friends support one another. Iron-sharpening relationships are strategically placed in your life to help develop, strengthen, and sharpen you. Don’t build alone. Don’t construct alone. Sharpen together. Build together. Grow together.

 

 

Tequila Sunrise – 2/26/21

March 1, 2021 / / 0 Comments

Quick Disclaimer – No FNGs

Warm-up

  • SSH
  • DON Qs
  • Mountain Climbers
  • Moroccan Nightclubs

The Thang

Mosey to the American Legion Post for a round of core; 3 rounds of the below exercises, 20-15-10 reps

  • American Hammers
  • LBCs
  • Flutter Kicks

Mosey to top of Davis Park ballfield for some Zombie Walks, for every five Zombie Walk, through in a burpee. statrted at home plate and finished in right field. Now mosey to the Belmont Middle for a round of arms and shoulder work. Everyone find some space on the benches. 3 rounds of the below exercises, 20-15-10 reps.

  • Derkins
  • Dips
  • Bear Crawls across section of front lawn

Now time to make our way back to Tequila Sunrise, so we mosey our way back. To add in some more arm work, we stop every so often for 20 merkins,  OYO. We made five stops for a total of 100 merkins, nice! Still had some time when we made in back, so we did 3 rounds of Rocky Balboa’s, 20-15-10 reps. Now we’re finished!

The Pledge

COT

Announcements – Strides for March, PT in March

Prayer Requests – Sister Act’s daughter, Witchita’s co-worker suddenly passed away, prayer for the family, Dirt, Breaker’s Uncle, Big Pappy’s adopted kid and upcoming surgery

YHC took us out in prayer

 

Breaker Breaker

Just a Morning Mosey

March 1, 2021 / / 0 Comments

This is The Pub, F3 Gastonia’s Premiere running AO, so we ran. Some ran 5, some ran 4ish, and some ran 3ish.

The Pledge

COT

Announcements – Strides for March, still need some runners, PT in March,  F2 Lunch at Jackson’s,

Prayer request – Sister Acts daughter, Dirt, HS football starting up, pray for safety, Broke’s mother, WattsUp, Termite’s grandson traveling,

YHC took us out in Prayer

Lucky 53 @ The Fighting Yank!

January 18, 2021 / / 0 Comments

Well today is YHC’s 53rd birthday and have been looking forward to Qing it for a couple of weeks. YHC wanted to make sure the number 53 was well represented throughout the workout and spent some time developing a Wienke that would be challenging. However, Friday morning was the first of a few soft launches of a Friday morning AO in Belmont and Tiger put on a pretty good beatdown. Later that afternoon at Bottom’s Up, the group was telling Pilgrim’s Progress, who fart sacked that morning, the level of the beatdown. He looked at YHC and said since Tiger had a strong beatdown, your Saturday B-day Q may be light. Wrong thing to say to YHC, so when YHC got home, changed the Wienke up and gave it little more heat!

After a 3.5 mile EC ruck, it was time to celebrate!

Disclaimer – no FNGs so you know what to expect

Mosey to the pavilion in Stowe Park for Warm-up

  • SSH x 53 I/C
  • LBCs x 53 OYO
  • Mountain Climbers x 53 OYO
  • Merkins x 53 OYO
  • Moroccan KCs x 53 OYO
  • 10 Burpees

The Thang:

Mosey to Myrtle St

Nur up the hill and 5 Squats @ each of the 10 telephone poles = 50 squats, do 3 more to make 53.

10 burpees

 

Mosey to Hawthorn Hill

Triple Nickel

5 merkins + 1 Burpee, run to top (about .15 mile up hill) , 5 monkey jumpers + 1 burpee (5 reps with 3 exercises = 53)

 

Mosey to Airline St along train track

Zombie Walk x 53

10 burpees

 

Mosey back to Stowe Park and circle around the water fountain for some core work

Round 1

  • LBC x 20 IC
  • American Hammers x 20 IC
  • Flutter Kicks x 20 IC
  • 5 Burpees

Round 2

  • LBC x 15 IC
  • American Hammers x 15 IC
  • Flutter Kicks x 15 IC
  • 5 Burpees

Round 3

  • LBC x 10 IC
  • American Hammers x 10 IC
  • Flutter Kicks x 10 IC
  • 3 Burpees to finish out a total of 53 burpees for the birthday

Circle up around The Fighting Yank for COT

The Pledge

Announcements

Prayer Request

  • Friend of Nutria’s family with cancer
  • TickTok from Race City region, wife passing away
  • DoubleTrouble – F3 Charlotte on ventilator
  • YHC’s niece with COVID19

YHC shared from a recent devotion on Leadership

What hard choices are you facing today? Every leader has them. Anyone can make easy choices when resources are plentiful, harmony and unity exist, and everything is going as planned. It’s when difficulties erupt that Christ-like leaders and godly wisdom are needed most. Jesus promised that the Holy Spirit would help us discern right from wrong and show us the way to go. Where do you need the Spirit’s guidance today?

“And I will ask the Father, and he will give you another Counselor to be with you forever—the Spirit of truth. The world cannot accept him, because it neither sees him nor knows him. But you know him, for he lives with you and will be in you.”—John 14:16

Thank you all for allowing me to lead. It was definitely an honor!

Breaker Breaker

BlackJack 21

December 31, 2020 / / 0 Comments

YHC hasn’t been to Labyrinth or SandLot in a long time, in fact, last visit had the name Snowballs. So it was time for another visit and Q for the first time. In 2020, YHC has Q for the first time a few AOs and plans to visit Q several others in 2021.

Its 5:30am and time to go to work…

Disclaimer

Warm-up

Mosey to ball fields and then partnered up for some BlackJack 21…At the center building, concessions & bathrooms, which has four sidewalks between the four ball fields,  each twosome performed 1 merkin, then  moseyed to end of ball field fence to perform 20 American Hammers for a total of 21 reps. As you moseyed down and back, 2 burpees about midways. Back at the center, each twosome would rotate clockwise down the sidewalks, 2 merkins and mosey to end with 19 AHs. Continue until we were at 20 merkins and 1 AH was the goal, however due to time, had to omaha so we could get back in time for OT.

COT

Announcements

  • Convergence on January 9th
  • New Years Day 10 mile Run/Ruck

Prayer Request

  • Flintstone and family
  • Whoopee’s daughter
  • Sister Act’s surgery
  • Our Country

YHC closed us out in prayer

 

Great work by all PAX. Thank you men for allowing me to lead you this morning! It was an honor and privilege!

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