F3 Gastonia

Fitness, Fellowship, Faith

Author: Broke (Page 11 of 20)

Merkin Ladder and more

January 20, 2021 / / 0 Comments

9 PAX for a really pleasant January afternoon at Midoriyama. Short disclaimer, short warmup, short mosey to the adjacent parking lot to get started.

 

Merkin Ladder

20 Merkins on one end of lot then mosey to opposite end for 19. Back to start for 18…..all the way down to 1. 210 Merkins right out of the gate.

 

Mosey up to the large lot at the soccer fields stopping at each light pole on the way for 10 Big Boys. Once at the lot, Dirty 11’s, Imperial Walker Squats and Monkey Humpers with a Burpee each time you cross the island in the middle.

 

Head back to the start and stop at each light pole on the way back for 10 American Hammers and gather up at the Turd Shack for a little wall work. Three sets and we ended up with a total of 30 IC Dirty Hookups, 30 IC Hip Slappers and 90 Wall Jumps.

 

Finished up with some Mary….Burpee’s, Mountain Climbers and Freddie Mercury’s.

 

NMM / COT

We talked a little about my F3 Gastonia word for the year which is “Growth”. All 3 F’s are vital to growing as individuals and as a group. More info to come throughout the year.

 

Announcements

Roundup and Hacksaw are running 50 miles in 24 hours beginning at 5:30am Saturday morning from the Dallas Courthouse. They will be running 2 – 1 mile loops from the Courthouse to Ingles starting on the bottom half of each hour. Come out and run some with them or just hang out and give them your support. They will be collecting donations to give to a local charity.

 

Prayer Request

SA and family

Gold Digger and family

Def Leppard friend with upcoming tests

Martin family

Those battling Covid

Praise for Freight’s grandmother who has recovered from Covid

 

YHC took us out.

I’m Broke

Honored and Humbled

January 9, 2021 / / 0 Comments

Brothers,

Let me begin with a thank you to Def Leppard for his service in what proved to be one of the most challenging years any of us may ever experience. He is a man that exemplifies all 3 F’s and has always led by example. This is true of all the former Nantan’s; Whoopee, Freight, Tool Time and Stroganoff all share these characteristics and have done a remarkable job in leading F3 Gastonia to become what I feel is the best region in all of F3 Nation. I am both honored and humbled to be chosen to follow in the footsteps of these High Impact Men and promise to make every effort to achieve the high standards they have established.

Thank you to all of the F3 Gastonia PAX for pushing me to levels I never thought possible. Since becoming a part of F3 I’ve been able to set PR’s in multiple races, I have 100’s of men that I now call friends and my faith has grown through bible studies and QSource. That’s what this F3 thing is all about, pushing one another to excel in all areas so that we can be the men that God has called us to be!

Many of you choose a focus word at the beginning of each year to help you improve or strengthen your life. These words could be something like prayer, love, communication or anything related to an area of your life where you feel you need improvement. This same concept can be applied to an organization and the focus word I’ve chosen for F3  Gastonia this year is….

GROWTH

I’ll be communicating more on this topic throughout the year, but when you think of Growth don’t limit your focus to numbers of PAX or improved fitness. Growth applies to all 3 F’s. Grow your personal relationships with other PAX by getting together one on one or in small groups, grow your faith through the study at Coconut Horse or QSource at Crossroads on Sundays or become a part of the Whetstone program and start really working on those things you are struggling with.

Again, I appreciate the opportunity to serve as Nantan and thank each of you for your support. Stay safe and I’ll SYITG!

I’m Broke

Welcome Freon!!!

January 4, 2021 / / 0 Comments

The conditions were great and a group of 11 PAX turned out to Mt. Hollywood for a beatdown and to welcome Freon as the new Site Q. Thanks to this HIM for stepping up and taking a leadership role in the Gashouse. After a short disclaimer and warmup we got to work.

 

For those that did the 2020 Iron Pax Challenge, this workout might bring up some fond memories. I modified it a little and we ended up getting in about 2 miles and 1100 reps. It went like this:

Run a lap around the parking lot then..

100 Merkins and 100 SSH

Run a lap

90 Squats and 90 LBC’s

Run a lap

80 Merkins and 80 SSH

Run a lap

70 Squats and 70 LBC’s

……continue in this fashion all the way to 10 Squats and 10 LBC’s

When finished, continue running laps until the Six is in.

 

We finished right on time.

 

Announcements

Freon is the new Site Q!!!

Convergence this Saturday at Folsom at 7am

 

Prayer Request

Sister Act recovery

Gold Digger and M

Pilager’s aunt and uncle

Def Leppard’s M

BOS and Tiger with injuries

 

YHC took us out.

 

It’s been a pleasure to serve as Site Q of Mt. Hollywood and it’s awesome to see Freon step up and take over. I’m sure this HIM will do a great job so give him your support. Sign up for a Q and come out to the AO with the best parking lot in the Gashouse!

 

I’m Broke

Winging It

December 11, 2020 / / 0 Comments

Due to a late conflict, Wojo needed someone to take his Q at Midoriyama and YHC decided to take it. No written Weinke and really no idea of what we were going to do other than carry bricks for the entire workout. With all the PAX stepping up to give blood the numbers were a little lower than normal, but 7 HIM’s ready to go to work at 0530. Pledge, Disclaimer, short warmup and then grab two bricks from the truck.

 

The workout was simple….run with the bricks and stop every 0.2 miles or so and do some exercises. Based on what I remember, we did a total of the following reps over a total of 2.25 miles:

40 Burpee’s

50 CDD’s

50 Moroccan night clubs

60 Merkins

60 Squats

60 Overhead press

60 Curls

60 Randy’s (arm flutters)

200 Chest Press

300 LBC’s

 

Finished up with 22 for the Vets.

 

No Announcements

Prayer Request

Sargento’s list

SA mother

Quiche – no reason other than he needs it per Billy Ray

 

Def Leppard took us out.

 

I’m Broke

 

 

A Cool Prison Break

December 2, 2020 / / 0 Comments

The air was a little chilly, but 6 PAX made it out and put in 5 miles at Prison Break this morning. Strong work guys!

 

Announcements

12/5 – Shelby convergence, meet at Ingles in Dallas at 0600 to clown car, let Pizza Man know if you’re planning to go

12/10 – Blood Drive at Park Street Methodist in Belmont

12/12 – Christmas Party at Lewis Farms

 

Prayer Request

Sargento’s prayer list

Each other

PAX battling sickness or on IR

 

Doodles took us out.

I’m Broke

Turkey Trot 5k

November 26, 2020 / / 0 Comments

There was rain at the start, but sunshine at the end. And we were thankful for both. In total there were 27 runners for a 5k that launched from the Pub this morning. The route was simple and the times were fast, great work by all who came out.

1st overall – Pizza Man (mid 6’s in a weight vest!)

1st M – Ms. Lil Sweet

1st Respect – Termite

1st PAX who Triple Posted – Brillo

Best Looking Runner – Tie between Rousey (Mayor 2.0) and Gavel 2.0

The 6 Award – Huck (he didn’t run, but came out to support the runners)

 

Announcements

12/5 – Shelby convergence

12/10 – Blood drive

12/12 – Christmas Party

 

Prayer Request

Sargento’s list

Mayor’s friend from church

Those alone during the holidays

 

YHC took us out.
I’m Broke

#1 – I wasn’t invited!!!

November 23, 2020 / / 0 Comments

As usual, there were quite a few PAX getting in some EC at Folsom early on Saturday, but one regular was missing….Dr. Seuss. YHC assumed that he was posting elsewhere on this fine morning, but a few minutes before 0630 in he rolls. Next time you see him, you may want to ask him about his non-participation. Anyway, time hits and there are 17 PAX ready to move on with the workout. After the usual disclaimer, pledge and warmup we headed to the tennis courts for what YHC though would be a simple you vs. you start to the workout. Wrong!

 

A pyramid of exercises was posted in multiple places and CLEAR AND PRECISE directions were given on how to rotate through the various exercises. Evidently, the PAX of Folsom follow directions about as well as the PAX of Midoriyama do math. Time for new directions – Just do all the reps listed on the sheet however you want. This routine took much longer than YHC expected and there was nonstop mumble chatter and discussion of proper form the entire time. I’m not sure if the PAX were trying to make a last minute push for the Form Police Award or Most Supportive, but it was definitely entertaining.

 

We had a little time left so we lined up on the tennis courts and did the following:

Run 1 court then 4 reps of exercise

Run 2 court then 8 reps of exercise

Run 3 court then 12 reps of exercise

Run back to start and move to next exercise

Exercises were burpee’s, big boys, IW Squats and HR Merkins

 

COT/NMM

We discussed the importance of QSource and encouraged all to attend.

 

Announcements

Thanksgiving Day – 0530 Folsom, 0700 Goat, 0830 Pub 5k

Dec. 5 – Shelby convergence

Dec. 10 – Blood drive

Dec. 12 – Christmas party

Achy Breaky VQ at Folsom on 11/24

 

Prayer Request

Sargento’s list

Sister Act and family

Families around the holidays

Government and Country

 

Dr. Seuss took us out.

I’m Broke

Crossroads 11-23-20

November 23, 2020 / / 0 Comments

12 PAX got in some running in great weather and discussed Equipping at QSource afterwards.

 

Announcements

Thanksgiving Day – 0530 Folsom, 0700 Goat, 0830 Pub 5k

Dec. 5 – Shelby Convergence

Dec. 10 – Blood drive

Dec. 12 – Christmas Party

 

Prayer Request

Sargento’s list

Roundup’s Sister with new baby

Gold Digger’s sister

Blart’s M

Sister Act and family

Those struggling around the holidays

 

YHC took us out.

I’m Broke

9 Rounds

November 20, 2020 / / 0 Comments

The afternoon weather is almost perfect right now and 10 PAX made it out to the JV workout known as Midoriyama to take advantage. After a short disclaimer and the pledge we did a modified Jacked Up to get started. 40 SSH’s, 30 Seal Jacks, 20 Plank Jacks and 10 Little Gumby in the Woods before we headed off to the far turd shack.

 

There’s some kind of workout / fitness group / cult or something that charges you money to workout that’s called 9 Rounds. Not sure what they do, but here’s my version.

On the wall at the turd shack…

9 Hip Slappers, run a lap

9 Dirty Hookups, run a lap

9 Mike Tysons, run a lap

Rinse and repeat with 18 reps of each and then with 27 reps of each.

 

Partner Up

90 Big Boys

180 American Hammers

270 LBC’s

One partner runs a lap while the other does the exercise.

 

Head back to the flag and stop at each light pole on the left (9 total) for 9 reps of each of the following:

Rocky Balboa’s, IW Squats, Calf raises

Alternate between butt kickers, high knees and lunge walk between the poles.

 

NMM / COT

Proverbs 11:25 – “A generous person will prosper; whoever refreshes others will be refreshed.”

You don’t have to be wealthy to be generous. Give freely of your time, talents and treasures and do so out of love and kindness rather than out of guilt and obligation.

 

Announcements

Thanksgiving Day – 0530 Folsom, 0700 Goat, 0830 5k at the Pub

December 10th – Blood drive

December 12th – Christmas party

Freight still has slots on the Gold Digger baby calendar

 

Prayer Request

Sargento’s list

Lil Sweet’s M has an uncle with COVID

 

YHC took us out.

I’m Broke

 

Gashouse PT Test – Round 2

November 16, 2020 / / 0 Comments

The weather was almost perfect for Round 2 of the PT Test and 27 PAX stepped up and put in some work. In case you missed the PreBlast, here’s what the test consists of:

 

400m run

100 each – Merkins, LBC’s, Squats, SSH

400m run

75 each – Merkins, LBC’s, Squats, SSH

400m run

50 each – Merkins, LBC’s, Squats, SSH

400m run

25 each – Merkins, LBC’s, Squats, SSH

1600m run

*All reps of each exercise must be completed prior to moving to next exercise and all exercises are to be done in the order listed.

 

Since the first test was done in July, YHC was anticipating some improvement due to the more favorable conditions and the training that the PAX have been doing over the last 5 months. As always, the men of F3 Gastonia did not disappoint. Some of the big gains were: Tiger -6:19, Sargento -5:37,  Volt and Watts Up from 1 lap remaining to finish the first test to a time just over 36 minutes this time. When we did the test in July, Gavel had just started in F3 and ended up with the final 1600m run remaining when time was called. This time he finished the entire test with a time of 43:30 and all the PAX joined in for his final lap. That’s F3.

Here are the results from both tests:

 PT TEST 7-19-2020  PT TEST 11-14-2020
PAX TIME TIME
Breaker Breaker 38:10
Broke 32:54 30:33
Buckshot 41:45
Clavin 41:43
Def Leppard 39:03
Doodles 37:12 34:16
Double Stuff 36:45 33:40
Dr. Seuss 31:04
Dry Rub
Freight 33:18
Gavel 4 laps remaining 43:30
Hermie 3 laps remaining
Ice T 36:38
JJ 33:18
Les Nessman 3 laps remaining
Linus 1 lap remaining 43:25
Nutria 35:22
Oblivious 35:34 31:06
Orangeman 35:05 31:00
Pizza Man 29:14
Purple Haze 35:44 32:40
Roscoe 35:32 35:14
Sargento 37:45 32:08
Shortsale 33:45
Sister Act 31:12 31:30
Slaw 38:53
Sledge o matic 3 laps remaining
Spiderman 38:29
Stroganoff 35:32
Tesla 36:38 33:28
Tiger 39:19 33:00
Timeframe 39:58
Top Hat 2 laps remaining
Tube
Volt 1 lap remaining 36:39
Voodoo
Watts Up 1 lap remaining 36:11
Wet Nutz 41:30
Wichita 38:09
Yo Adrian 35:30

 

Announcements

Thanksgiving Day – 0530 Folsom, 0700 Goat, 0830 Pub Turkey Trot 5k, M’s & 2.0’s welcome, asking for a $5 donation for Christmas Party

December 10th – Blood drive at Park Street Methodist in Belmont, sign up on Red Cross website and search for F3

December 12th – Christmas Party, be on the lookout for more details

 

Prayer Request

Sargento’s 40 day challenge prayer list

Roscoe 2.1 upcoming surgery

Tiger’s aunt in hospital

Termite upcoming surgery

 

Def Leppard took us out.

I’m Broke

« Older posts Newer posts »

Past Workouts

November 2024
M T W T F S S
 123
45678910
11121314151617
18192021222324
252627282930  

© 2024 F3 Gastonia

Theme by Anders Noren — Up ↑