F3 Gastonia

Fitness, Fellowship, Faith

Author: Broke (Page 1 of 20)

Old school PT Test at Old School

June 1, 2024 / / 0 Comments

No need to describe the workout, you should know what it is by now. If you don’t, you’re either new to F3 Gastonia or too much of a wuss to come out and try it. The weather was awesome for the 1st of June!

 

Easy warmup, brief overview and then start the timer. Wiki showed his age, Slaw tried to chase him down and the rest of us did what we could. Strong work by all.

Wiki 36:01

Slaw 36:39

Broke 38:10

Wirenut 41:05

Chili 46:02

Def Leppard 47:32

Happy Trees 48:45

Pockets 49:57

Montross ??? didn’t record time

Gumby – did modified version

 

Announcements

Annihilation workout at Gashouse next week (Hei Hei Q)

DBC starts at 0600 tomorrow at Crossroads

Lunch at Bubba’s 33 on third Wed

F3 Dad’s at Gashouse 6/15

 

Pray for Guffey family, Turtleman family (service 6/10), Montross aunt, Gumby mom, Westside father in law, friend of Pockets passed away

 

Slaw took us out.
I’m Broke

Influence

May 26, 2024 / / 0 Comments

Good crowd at Crossroads for a holiday weekend. Some of the regulars were missing; Gumby was glamping, Def was having a jam session with his band and Slawbag was…who knows, he just wasn’t there. Those that did show put in some work and then stayed for a discussion on how to change the values, beliefs or attitudes about a topic through Influence.

Don’t forget there’s a Murph at Martha’s tomorrow at 7am and a Site Q change at The Sword.

Prayers for Turtleman and family, Gavel’s family and those traveling. Remember those who sacrificed for the freedoms we enjoy.

Mayor took us out.
I’m Broke

 

Who are you trying to please?

May 13, 2024 / / 0 Comments

Great weather for a run/ruck and 9 PAX took advantage this morning and put in work at The Sword.

Discussion this morning was on Galatians 1:10 – “ For am I now seeking the approval of man, or of God? Or am I trying to please man? If I were still trying to please man, I would not be a servant of Christ.”

 

Announcements

Lunch Wednesday at Ray’s

Extinction Run Saturday

Rice and Beans Tuesday

Memorial Day Murph

 

Pray for police, storm cleanup, Maybelline’s mom, Turtleman, Westside’s father in law, Kelly Bird, Huck and the Hall family.  Praise for Maybelline’s M graduation.

 

Sarlaac took us out

I’m Broke

 

 

Last Minute Q

May 4, 2024 / / 0 Comments

Got to Old School for some EC and realized that Open had the Q again. Reached out to Wirenut and he was gracious enough to let YHC steal it. Trying to get back into the boot camps after some back issues so might as well control what we do.

No weinke was prepared and it was a pretty basic workout. We stacked some exercises on the track, did a 3 Way on Kotter Corner and then a meandering mosey back to the flag.

Extinction run 5/18

Pray for CMPD, US Marshals, Gumby family, Wirenut family and Hall family.

YHC took us out.

I’m Broke

 

Ball Joint’s Kotters

March 15, 2024 / / 0 Comments

Ball Joint gets credit for 2 Kotters

 

Simple workout. Blocks seemed to have been the theme at most of the Midoriyama workouts recently, so YHC decided to flip the script.

 

Mosey to the dam. 15 Merkins, Big Boys and Squats then run to the gate and repeat exercises. Rinse and repeat until time.

 

Announcements

Food ruck at the Yank this Saturday

2nd F lunch March 20 at Bad Daddy’s

Mr. Miagi stuff at Old School and Folsom Saturday

 

Pray for the Hall family, Lincoln Charter student’s family and praise for Broke’s 2.0 / Gold Digger’s M successful surgery

 

YHC took us out.

I’m Broke

96 POINTS

March 11, 2024 / / 0 Comments

Broke gets credit for all Kotters and FNG’s

 

What: F3 CSAUP

Where: 3 remote locations in central NC

Duration: 4.5 – 5 hours per day for 3 consecutive days

Coupons: wooden pegs, miniature heavy balls, steel rods with forged ends, heavy bags, liquid filled metal canisters

Exercises: squats, upright American Hammers, curls, sand lunges, jungle crawls

 

Announcements: 2025 date/location TBD

Prayer request: Too many to list. Prayers and prayer requests were almost non stop throughout the event

 

For those scoring at home, that’s one post, 5 kotters and 18 FNG’s for a total of 96 points.  Beat that Dr. Evil.
I’m Broke

Diapers and Jock Straps

March 5, 2024 / / 0 Comments

Not sure what kind of AO Breaker Breaker is trying to establish, but the diapers and jock straps laying around in the parking lots are definitely cause for concern. Big crowd at The Storm this morning, Sister Act decided to post instead of doing Hot Yoga with the Silver Sneakers ladies group in Stanley and Ball Joint thought the coffeeteria meant Mich Ultra in the parking lot so he showed up as well. Here’s what we did….

 

Warmup

Mosey to rear bus lot by the loading docks and partner up.

I’ve learned that the PAX in F3 have trouble counting, but most know their ABC’s so we kept it simple.

One PAX does the exercise while the other runs, jumps on the loading dock, does a burpee and returns via the ramp. 2 rounds of following exercises.

A – American Hammers

B – Big Boys

C – Crunchy frogs

D – Dying Cockroaches

 

Another mosey to the main parking lot and line up on the wall for 5 of a kind.

5 Hip Slappers

5 Merkins at each island

5 IW Squats at opposite end

Return to start with 5 Merkins at each island

R&R x5

 

Next up was suicides.

1st Island = 10 American Hammers

2nd Island = 10 Big Boys

3rd Island = 10 Crunchy frogs

Opposite end = 10 Dying cockroaches

3 Burpees each time you return to start.

 

Back to the start for 10 Burpees and 20 LBC’s.

 

Announcements

SFN at Community Foundation Run 4/13 with convergence on the ballfield at 0700. All other AO’s will be closed. HC to Purple Haze to push.

4/20 Extinction Run

3/20 lunch at Bad Daddy’s

3/12 Rice and Beans – HC to Anchorman

5/13 Young Life Golf Tournament

 

Pray for the Hall Family, Huck, Turtleman, Anchorman, Breaker’s step dad and aunt, elections

 

YHC took us out.

I’m Broke

Self Improvement

February 6, 2024 / / 0 Comments

The run / ruck crew at The Sword was a little lighter than usual this morning. I guess everyone followed King of Q’s Wirenut to Mt. Hollywood as he continues on his Q tour across the county. Afterwards we discussed various scriptures that teach us about self improvement.

 

Winter Nationals at Folsom this Saturday. 0630 start and bring canned goods.

2nd F lunch 2/21 at Estia’s in Belmont

 

Pray for Allen Tate’s son Austen, Huck, Jackson Hall, Turtleman, Luke Newsome, Flintstone’s father in law, Flintstone’s friend pregnancy

 

YHC took us out.

I’m Broke

It came down to the sprint

January 25, 2024 / / 0 Comments

Good crowd at Midoriyama this Tuesday afternoon and much better weather than last week. Started off with a few stretches then took a mosey up to the parking lots at the soccer field to do some work.

 

Started out with 10 to 1.

10 Dirty Hookups then run to middle island

10 IW Squats then run to opposite sidewalk

10 Big Boys then run back to start

Rinse and repeat down to 1, but take two laps around the parking lots after Round of 6 and Round of 1 are completed.

 

Next up was 5 minutes of mayhem.

5 PF Merkins, 5 Hammers, 5 Jump Squats, 5 In and Outs then run a lap.

Rinse and repeat until time.

 

I announced that the winner would receive a prize and it was neck and neck with Defib and Wiki all the way to end with Seuss close behind. Wiki edged out Defib on the sprint finish with Freight providing the play by play and encouragement (maybe discouragement if you’re Defib). Turns out the prize was nothing more than letting the winner and second place finisher pick the exercises for the last part of the workout. Kind of a let down, but it got the desired results.

 

5 Burpee’s and 5 Dying Cockroaches at each pole going back to the flag.

 

Finished up with 3 minutes of Mary.

 

Announcements

Pushing rocks challenge starts 2/1

Get up with Defib if you want to run Tobacco Road Relay

Termite needs 2 runners for V2V Relay

Winter Nationals at Folsom on 2/10 – all other AO’s closed

Rice and Beans 2/13

Half Pipe re-opens officially in February

 

Pray for Luke Newsome, Virus’ family, Huck, Bubba Sparxx, Ball Joint, Wojo’s dad

 

Remember that you don’t just post for yourself, be there for the man beside you.

YHC took us out.

I’m Broke

The Man Beside You

January 22, 2024 / / 0 Comments

We say all the time that you’re not only posting for yourself, but to also be there for the man beside you. At Crossroads on Sunday, this principal was in full effect.  On the eve before what was projected to be a morning in the low teens, Mayor reached out on Slack for a “pacer” for his training run. He had two PAX hard commit to being there for him and both helped him achieve his goal. That’s some HIM stuff. Shout out to Bedpan and Wojo for the strong work and leadership by example. Freight also had a run goal he had to meet, but he took off so fast that nobody could catch up to him and pace him. He smoked his goal as well.

 

11 PAX in total for a cold run and a Qsource discussion on Language.

Prayers for Sarlaac, Turtleman, Luke Newsome, Gumby, Gumby’s neighbor, Wojo’s dad, Bubba Sparxx, Ball Joint, Seuss’ dad, Bedpan co-worker.  Praise for family of Mayor’s co worker who got good test results

 

YHC took us out

I’m Broke

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