F3 Gastonia

Fitness, Fellowship, Faith

Author: Broke (Page 10 of 20)

Lotta Respect Run

March 25, 2021 / / 0 Comments

9 PAX for a mosey along the “standard” Pub route this morning. Varying distances and paces, but all got better. Most were able to get senior coffee next door at McDonalds after the run.

 

Announcements

****Bring reusable water bottles and socks for service project to Broke, Freight or Sargento****

2nd F lunch today at noon at JR Cash in Mt. Holly

New AO launch at Cloninger Park in Dallas this Saturday at 7am

Convergence at Bulldog (WA Bess Elementary) at 7am on 4/17 – all other AO’s closed

PT Test at Gashouse on 4/24 – all other AO’s open

 

Prayer Request

HIPAA and family

SA and family

Big Pappy and family

JK2 and family

Turtleman

CPAP and Dirt job search

 

YHC took us out.

I’m Broke

The Hub

March 24, 2021 / / 0 Comments

9 PAX resisted the fartsack and put in some work at the Labyrinth this morning. Here’s what we did:

Disclaimer

Warmup

Pledge

 

Mosey to the park and over to the concession stand between the ballfields. The stand is the “hub” and the 3 sidewalks leading out are the “spokes”. Start with 5 hipslappers IC at the hub then run out a spoke, perform the called exercise for each round and then back to the hub for 5 hipslappers. Same exercise at the end of each spoke per round.

Round 1 = 10 HR Merkins

Round 2 = 20 Jump Squats

Round 3 = 30 LBC’s

 

Next up was a mosey to the big parking lot for some suicides. Run to the first island for 5 reps of Ranger Merkins, IW squats and Big Boys then back to the start for 5 Burpee’s. Run to the second island for 10 reps of same exercises, then back for 5 Burpee’s. Rinse and repeat for 5 islands, adding 5 to the number of reps each time.

 

Back to the start for some American Hammers and Flutter Kicks before time was up.

 

COT/NMM

Take the time to read the daily devotions that Sarlaac and Sparky post on Slack. It will only take a minute or two, but will impact your entire day. TClaps to these guys for what they’re doing.

 

Announcements

Service project – bring socks and reusable water bottles to Freight, Broke or Sargento.

New AO this Saturday – Cloninger Park in Dallas at 7am

Convergence April 17th at Bulldog (Bess Elementary)

PT test at Gashouse on April 24th

 

Prayer Request

JK2 and Family

Turtleman

SA and family

HIPAA and family

Dirt and CPAP job search

EZ Rider’s M

Big Pappy and family

 

Defib took us out.

 

It was a pleasure to lead.

I’m Broke

SubstiQ

March 17, 2021 / / 0 Comments

Wojo injured his back preparing for March Madness on Monday and reached out to see if I would take the Q. No worries, we’ll find something to do. Weather was crappy and attendance was light, but 5 PAX in total decided to put in some work. No reason to warm up in the rain, let’s head down to the lake and find a shelter.

 

Old School Deck of Death

Who need’s to pay $20 for a “special” deck of cards when a $.99 regular deck works just as good.

Number on card = number of reps

Face Cards = 20 reps

Aces = 25 reps of all exercises

Joker = 100 reps of PAX choice

Hearts – Merkins

Diamonds – Dips

Spades – Squats

Clubs – Big Boys

 

We made it through the entire deck and back to the start at time.

 

Announcements

New AO in Dallas on March 27th at 0700 at Cloninger Park

Convergence at Bulldog on April 17th

PT Test at Gashouse on April 24th

 

Prayer Request

Mayor 2.0

SA and family

Gold Digger 2.0

Watts Up – major life decision pending

Big Pappy and family

Ooompa Loompa M’s new job

Praise for Tater Hole’s cousin’s daughter coming home from hospital

 

YHC took us out.

I’m Broke

Lindsay, Lindsay, Lindsay

March 12, 2021 / / 0 Comments

It was a great morning to be outside and 15 PAX took advantage and ended the work week with a Downtown workout. No FNG’s, short disclaimer, pledge and off we went to the parking deck.

 

Round 1

Lower level of the parking deck and on the wall for a round of Lindsay’s.

30 Wall Jumps/10 Mike Tyson’s, 25/15, 20,20, 15/25, 10/30

Up the stairs to the top level for some Core work:

25 Big Boys, 25 American Hammers, 25 Mountain Climbers, 25 LBC’s

Back down the stairs to the bottom level.

 

Round 2

Lindsay’s with Wall Jumps and Hip Slappers.

Same Core routine at top.

 

Round 3

Lindsay’s with Wall Jumps and Merkins.

Same Core routine at top.

 

Round 4

Lindsay’s with Wall Jumps and Werkins. (This was supposed to be HR Merkins, but the upper body was getting smoked at this point and YHC couldn’t Q it because he wasn’t sure he could do it)

Same Core routine at the top.

 

Mosey back down the ramps and to the Startex. Finished off with some Mary and 5 Burpee’s for the train.

 

COT/NMM

In order to keep from having soccer arms or chicken legs, you need a little balance in your workout and today we did 400 reps each of upper body, core and lower body exercises. We also need to maintain a balance in our lives in order to be the HIM that we are called to be. Too much focus on one aspect of your life will cause you to neglect others and no focus on certain aspects will cause you to continually fall short of where you need to be. Faith must come first, followed by family and then the rest. Keep it balanced.

 

Announcements

New AO in Dallas at Cloninger Park on March 27th at 7am

Freight collecting socks and reusable water bottles this month. Give to Freight, Broke or Sargento

Sargento taking donations for charity chosen by his Mortimer team

 

Prayer Request

CPAP and Dirt job search

SA and family

Plug In’s father passed

Joe Huffstetler

Turtleman surgery

Big Pappy’s son Elijah

 

YHC took us out.

I’m Broke

Going Up???

March 8, 2021 / / 0 Comments

The gloom had a little chill in the air this morning, but that didn’t stop 6 HIMs from getting out of the fartsack to start the week off right. Due to the CSAUP this past weekend, YHC decided to stay away from leg work and focus on the upper body and core. It went like this….

 

Short disclaimer

Pledge

Warmup

 

Mosey to the front of the school for an escalator. Perform 5 reps of each exercise then run a lap around the lot. Plank for the six. Exercises were Dirty Hookups, American Hammers, IW Squats and Dips. Rinse and repeat with 10, 15 and 20 then back down with 15, 10 and 5.

 

Next up was a “Big Boy” Merkin Ladder. Line up on one side of the parking lot and perform 20 Merkins and 20 Big Boys then run across the lot for 19 of each, run back for 18….all the way to 1.

 

Everyone finished up right on time.

 

Announcements

PT test TBD (sometime in April)

New AO in Dallas starting on March 27th at 7am at Cloninger Park

Mt. Hollywood needs Q’s for the end of March and all of April

 

Prayer Request

Big Pappy’s son Elijah

Red Ribbon co-worker Cathy recovering from a stroke

Freon’s M with broken foot and wrist

 

YHC took us out.

 

The workout this morning was simple and only utilized a couple of exercises, but it was still a pretty good beatdown. You don’t have to be the most creative person in F3 to Q a workout, just jump in and try it. Get on the Q schedule for an AO and start developing your leadership skills!

 

Thanks for the opportunity to lead and lets keep making an impact on the men in our community by growing F3 Gastonia.

I’m Broke

Sheldon Cooper and more

February 19, 2021 / / 1 Comment

The rain decided to take a little break and 14 PAX posted in the gloom at the newest Gashouse AO this morning. Not sure how many ran EC, but it was quite a few and they were getting after it. I’m beginning to think my Q’s aren’t very difficult since it seems most of the PAX need extra work to feel like it was worth getting out of bed. Time to step up my game I guess.

 

Short disclaimer, then mosey to the bus loop for the warmup.

10 to 1 Countdown

Four exercises done IC starting with 10 and working all the way down to 1. No rest between exercises and all done at a fast pace.

Exercises were SSH’s, CDD’s, LBC’s and IW’s.

 

Mosey around the block and back to the bus loop for the main event….The Sheldon Cooper. This is one of Sister Act’s favorite routines and he usually calls it at Midoriyama when the temperature exceeds 90 degrees. YHC figured it might be a little easier in cooler weather so lets give it a shot.

10 Burpee’s, 10 Merkins, 10 Squats, 10 Big Boys then take a lap around the loop. Rinse and repeat with 9,8,7…all the way down to 1.

The cooler temps do make it easier, but it still sucks.

 

Time for another lap around the block and then a little ab work to finish things off.

20 Flutter Kicks IC
20 Oblique Crunches IC

20 LBC’s IC

20 American Hammers IC

Time’s Up!

 

COT/NMM

Ephesians 4:2 – “Be completely humble and gentle, be patient, bearing with one another in love.”

Being gentle and having patience are two things that YHC struggles with on a daily basis. Most men are wired to take charge, make decisions, solve the problem and move on to the next thing. Sometimes the solution to the problem is just taking the time to listen and showing compassion to the other party.

 

Announcements

Strides of March – March 6th, get signed up!

2nd F tonight may be changing locations???? Keep an eye out on Slack

Sargento is looking for Gorge Runners to do a half marathon somewhere on the other side of the country

 

Prayer Request

Broke’s mom

SA daughter and family

Big Pappy and family

 

YHC took us out.

I’m Broke

The Storm after The Storm

February 16, 2021 / / 0 Comments

Fortunately the storms moved through the area overnight and the gloom wasn’t quite as bad as it could have been. YHC arrived early and there were already 5 or 6 cars in the parking lot and PAX scattered everywhere doing EC. Way to push guys! No FNG’s so short disclaimer and we got to work.

Warmup

5 Burpee’s, 10 Merkins IC, 15 IW Squats OYO, 10 Merkins IC, 5 Burpee’s

 

Mosey to the roundabout at the front of the school for a little core work:

25 American Hammers IC
10 Big Boys OYO

25 LBC’s IC

10 Big Boys OYO

25 Flutter Kicks

10 Big Boys OYO

25 Mountain Climbers

10 Big Boys OYO

 

5 Burpee’s then mosey around the school to the loading dock for 10 to 1’s.

10 HR Merkins then run down and jump up on the dock for 10 Squats. Back down to the starting point and rinse and repeat with 9/9, 8/8…..all the way to 1/1.

 

5 Burpee’s then mosey to the front of the school for some shoulder work. 3 sets of Dirty Hookups IC and Dips IC.

 

5 Burpee’s then back to the roundabout for a repeat of the earlier core work.

 

5 Burpee’s, take a lap around the school and then repeat the earlier shoulder work.

 

Back to the flag with time for 5 more Burpee’s and 2 minutes of Mary.

 

COT/NMM

Discussed a devotion that Sarlaac posted on GroupMe last week about Serving. Serve even when it is inconvenient, always be ready to serve, let God interrupt your schedule when he needs to and don’t get frustrated when he does so.

 

Announcements

BOS planning to present a check to Holy Angels at Cherubs after the Yank workout on Saturday. Show if you can.

Strides of March on March 6th – see preblast for details and sign up

 

Prayer Request

Big Pappy and family

SA’s daughter and family

PAX on IR

 

Doodles took us out.

I’m Broke

Vern’s 5k

February 10, 2021 / / 0 Comments

You couldn’t have asked for better weather in February than what we had at the premier afternoon JV AO yesterday. There were a total of 14 PAX present, including an appearance by the infamous Ash Pond. Good to see you back out brother! After a disclaimer and warmup we got to work.

 

Modified VERN

This routine is supposed to include pull ups, but due to the amount of children on the playground and some certain PAX who are banned from close proximity to those underage, we had to modify. It went like this:

10 Hip Slappers IC

Run a lap around the lot (a little over 200 yds.)

20 Dips

Run a lap

25 Merkins

Run a lap

30 LBC’s

Run a lap

Repeat x5

This is a great you vs. you routine and the PAX were really pushing it.

 

The goal was to get in at least a 5k and at this point we were a little under 2.5 miles, so let’s mosey. We stopped along the way for some Big Boys, Squats, Pretzel Crunches, Mtn. Climbers, American Hammers and Jump Squats and ended up back at the flag with the goal reached.

 

COT/NMM

The Principle of Little and Much

Luke 16:10 – “Whoever can be trusted with very little can also be trusted with much, and whoever is dishonest with very little will also be dishonest with much.”

This teaching applies to all areas of our lives. God tests us with the little things that he gives us and the more faithful we are in doing them, the more blessings we will receive. Don’t get distracted from the importance of doing God’s will and never assume that anything from God is unimportant or trivial.

 

Announcements

Extinction Run – this Saturday at 9am from Primal Brewery in Belmont. See preblast for details and sign up.

Strides of March – relay run on March 6th and 6:30am. See preblast for details and sign up.

 

Prayer Request

SA daughter and family

Purple Haze neighbor with Covid

PAX on IR

 

YHC took us out.

 

The weather was awesome and so was the fellowship.  Ash Pond was back out after some time on the IR, Cougar and Pinky are making it out here more often and even SA made a rare afternoon appearance. We joke about Midoriyama being JV, but these guys get after it and if you’ve never been you should give it a try.

 

I’m Broke

It was Jacked Up

February 4, 2021 / / 0 Comments

12 PAX made it out to Folsom on one of the coldest mornings yet this year. The cold must have had an affect on the mental capacities of some of the PAX…Volt and Roundup forgot the bottom half of their pants, Sister Act and Slaw were engaged in a pre-workout hug fest and Montross, Huck, Sparky and Allen Tate all forgot to get out of the bed and post. Short disclaimer and time to get warmed up.

 

Modified Jacked Up

5 Burpee’s

40 SSH IC

5 Burpee’s

30 Seal Jacks IC
5 Burpee’s

20 Plank Jacks IC
5 Burpee’s

10 Little Gumby IC
5 Burpee’s

 

Mosey up to the bleachers at the arena for a modified Triple Nickel.

5 Squats on each bleacher going up, 5 Imperial Walkers on each bleacher coming down.

Repeat x5

 

Mosey down to the parking lots at the ball fields.

Route 66

One merkin at the first parking space, bear crawl to the next for 2 merkin’s….all the way to 11.

Rinse and repeat with crab walk and Big Boy’s.

 

Mosey up to the fork in the road and partner up for some Dora.

One partner does the work while the other runs the triangle.

100 CDD’s

200 American Hammers

300 Shoulder Taps

 

Back to the flag with time for some flutter kicks to finish it out.

 

COT/NMM

We talked a little about our spiritual growth and the need for daily prayer and devotion. Take the time to read the devotions and scripture that guys like Sarlaac, Sparky and Wichita post on our social media. This is part of their ministry and it benefits all of us.

 

Prayer Request

Praise for Mayor’s Dad coming home from hospital

Westside’s grandmother

Sister Act and Family

Big Pappy, Big Pappy’s mother, Big Pappy’s son

Stogie’s dad

 

Finished with the pledge and YHC prayed us out.

 

It’s was a pleasure as always.

I’m Broke

 

Somewhat damp conditions

February 1, 2021 / / 0 Comments

Based on the forecast and the mumble chatter the previous day, YHC wasn’t expecting more than one or two PAX to show at Crossroads. As usual, the Gashouse PAX stepped up their game and 6 came out for a run or ruck in what turned out to be some really nasty conditions. It was mentioned that there is no such thing as bad weather, only bad gear, but it’s really difficult to run in rain boots while holding an umbrella. Just saying.

 

Two more joined in for a great discussion on the LDP at QSource. Thanks for insight and support men!

 

Announcements

Extinction Run at Primal on Feb. 13th at 9am. SIGN UP SO WE HAVE A HEADCOUNT!!!

Get your contact info to Watts Up if you haven’t done so. Hospital name, phone, email and address. We need this info to help with our growth and communication!!!

 

Prayer Request

JK2 family – see Slack for details on how to help

Gumby’s mom

Blart’s M – praise for good test results and prayers for upcoming treatments

Pappy’s son

 

YHC took us out.

I’m Broke

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