F3 Gastonia

Fitness, Fellowship, Faith

Author: Broke (Page 12 of 20)

Quarter Miler

November 16, 2020 / / 0 Comments

Huckleberry was scheduled to Q at Hollywood this morning, but due to his recent employment needed a substitute Q so that he could continue his training (which I hear he is really enjoying). No problem, YHC hasn’t had the Q in a while at this AO so it’s time to step up. 4 PAX total clocked in at 0530 and got to work. Disclaimer, pledge and 15IC SSH’s, Grass Picker’s and Moroccan Nightclubs before we got to The Thang.

 

First up was a 1 mile mosey around the town stopping at each waypoint listed below for a set of exercises.

0.25 miles – 25 reps (5 each of Burpee’s, Big Boys, Werkins, Squats and Flutter Kicks IC)

0.50 miles – 50 reps (10 each of Burpee’s, Big Boys, Werkins, Squats and Flutter Kicks IC)

0.75 miles – 75 reps (15 each of Burpee’s, Big Boys, Werkins, Squats and Flutter Kicks IC)

1.00 miles – 100 reps  (20 each of Burpee’s, Big Boys, Werkins, Squats and Flutter Kicks IC)

 

After some calf raises and Deep Sea Divers on the auditorium steps we moseyed across to the school parking lot for a round of 11’s.

Mike Tyson’s at the curb, NUR across the lot, American Hammers IC on the other end and run back.

 

We finished up with another 1 mile run around the town.

 

Announcements

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

December 10th – Blood Drive at Park Street Methodist in Belmont, sign up on Red Cross website and make sure to search F3

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

 

Prayer Request

Flood victims

Hurricane victims

Pillager’s father in law

Prayer list for Sargento 40 day challenge

 

YHC took us out.

I’m Broke

Gashouse PT Test – November 14th, 2020

November 4, 2020 / / 2 Comments

Here’s a reminder of what the PT Test looks like. Come on out to Gashouse on November 14th and either set your baseline time, or see how much you’ve improved since the last time.

 

400 Meter Run or Ruck / Walk

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

400 Meter Run or Ruck / Walk

75 Merkins, 75 LBC’s, 75 Squats, 75 SSH’s

400 Meter Run or Ruck / Walk

50 Merkins, 50 LBC’s, 50 Squats, 50 SSH’s

400 Meter Run or Ruck / Walk

25 Merkins, 25 LBC’s, 25 Squats, 25 SSH’s

(Those who choose the Ruck / Walk option are finished at this point)

1600 Meter Run

 

*All reps of each exercise are to be completed prior to advancing to the next exercise, no breaking down exercise’s into sets of lesser reps. (i.e. complete all 100 Merkins prior to moving to LBC’s)

**40 Minute Time Limit – All PAX will start at the same time and each PAX is responsible for tracking his completion time. If you do not complete the entire workout in the allotted time, note the amount of the workout that was completed. Times can be submitted to Broke who will keep a tracking worksheet for future reference.

 

 

Gashouse Turkey Trot 5k

November 4, 2020 / / 0 Comments

Wondering what to do on Thanksgiving Day since all the local Turkey Trot’s have been cancelled? Here’s the answer, show up at The Pub on Thanksgiving Day at 8:30am for the Gashouse Turkey Trot 5k. This unofficial 5k will take the place of the normal Pub run and the PAX are encouraged to bring their M’s and 2.0’s to participate. As with all F3 events, this is a non-sanctioned, you vs. you, voluntary participation, recommendation of a way for you to drag yourself out of the fartsack and get some work done before you consume 5000 calories and watch football.

The route is simple, we will leave the parking lot at Publix, run out Hoffman Road to Heatherloch Drive and return back to the start. There may even be some medals for 1st Place PAX, 1st Place M, 1st Place 2.0, 1st Place Clydesdale and 1st Place Respect. There will be no official timer, and depending on participation we may start in smaller groups to allow for social distancing and to maintain safety.

Also, a $5 donation to participate is encouraged, but not required. All money collected will be used to help with the costs of the Christmas Party on December 12th at Lewis Farms.

 

An extremely rare opportunity will also be possible on Thanksgiving Day…..the chance for a Triple Post. Head over to Folsom for a 5:30am bootcamp, followed up by a 7am bootcamp at The Goat and then run the 5k. No better way to start the Holidays!

Spread the word at the workouts and plan to be at one or all of the workouts on Thanksgiving!

I’m Broke

Live Right

October 26, 2020 / / 0 Comments

Due to Site Q obligations at Mt. Hollywood, YHC doesn’t make it to The Sword very often but this AO is a great way to start off the week. Sparky was kind enough to give me the last minute Q and 7 PAX came out to get in a run and follow up with some discussion on how to live.

 

1 John 2:15-17 – “Do not love the world or anything in the world. If anyone loves the world, love for the Father is not in them. For everything in the world – the lust of the flesh, the lust of the eyes, and the pride of life – comes not from the Father but from the world. The world and its desires pass away, but whoever does the will of God lives forever.”

John is warning us in this verse against stumbling over the temptations of the world and letting them take over our lives. When we continually stumble or struggle with something like envy or materialistic wants and desires we begin to let those thoughts and actions control our lives. Little by little, we concern ourselves more with the ways of the world than with the will of God and move farther and farther away from living the life he calls us to live. When we do this we are living for the world and not living for God.

 

Announcements

10/31 – Convergence at Martha Rivers Park. EC at 6:15am, Bootcamp at 7:00am and 3rd F afterward. All regular AO’s are closed.

Bring gently used athletic shoes to the Convergence to donate to the Charlotte Rescue Mission See PreBlast from BOS

11/14 – PT Test at Gashouse All other AO’s are open that day

November Challenge – see PreBlast from Roscoe

 

Prayer Request

SA family

Huck

Purple Haze

James Goudelock

Sparky co-worker who is lost and has cancer

Kelly Robb family

Medicine Woman

Big Pappy

 

Sparky took us out.

 

Thanks for the opportunity to lead this morning. There are some strong men of faith that are regulars at this AO and I encourage everyone to come out and hear what they have to say.

 

I’m Broke

5 1/2 Year Anniversary Convergence

October 8, 2020 / / 0 Comments

Finally…..after a slight delay, F3 Gastonia will gather to celebrate its 5+ year anniversary with a convergence on October 31st at Martha Rivers Park. The event won’t be as extravagant as was planned back in March, but nonetheless it will be a time for all the PAX of Gashouse to come together to enjoy all 3 F’s.

The Thang

6:15am – 7am EC Run / Ruck – show up and join in with others to get in some extra work and also fellowship. If the park gates are closed, park at Snoballs.

7am – 8am Bootcamp

8am – 8:45ish Message from our Nantan and 3rd F talk

 

Get the word out at the workouts and I look forward to seeing you there.  Feel free to come dressed in your Halloween attire.

 

I’m Broke

You vs. You

September 29, 2020 / / 0 Comments

After a weekend bootcamp, 5k and hike up Mt. Mitchell, YHC wasn’t sure how much would be left in the tank on Monday morning so the weinke was set up to allow each PAX to determine how hard they wanted to push. 10 PAX came ready to work at 0530 and it went something like this:

  • Disclaimer
  • Pledge
  • Warmup (extended version to make sure YHC could actually move)
  • Run to downtown and back at your own pace
  • 25’s
    • 25 Merkins, 25 Big Boys, 25 Plank Jacks, 25 Flutter kicks then run a lap around the parking lot. Perform as many rounds as possible in 25 minutes. We went a little over on this, but I believe a couple of the PAX got around 10 rounds in. Red Ribbon, Gold Digger and Freon were rolling.
  • 6 Minutes of Mary
    • Dying cockroaches, Freddie Merc’s, Burpee’s, Squats and some stuff I forgot

Announcements

  • Young Life golf tournament on 10/5
  • Couple of things in the planning stages, check on Slack for future events

Prayer Request

  • SA and family
  • Huck and Purple Haze job search
  • Allen Tate recovery
  • Slaw
  • Banks family
  • Orangeman’s daughter

YHC took us out.

As always, it was an honor!

I’m Broke

Run, Ruck and Coupon CSAUP

September 21, 2020 / / 0 Comments

It was a day like no other…. ravenous wolf hounds raged against the edge of the course, toxic waste was being converted into weapons of mass destruction on the hillside, spy planes flew closely overhead and there was a constant fear that the small people dressed in funny clothes would soon attack us with their aluminum war clubs. However, on this day, 37 of the bravest PAX F3 Gastonia has to offer decided to cast aside their fears and stand together to complete a Completely Sane and Utterly Purposeful workout.

Team strategies were finalized and after some brief instructions the teams began their pursuit of glory shortly after 0530. Heavily laden packs were transported over the river and through the woods, sprints were run up and over massive slopes and boulders were cast about as if they were mere pebbles. In the end, the team with the shortest PAX stood the tallest. Congratulations to Gold Digger, Stroganoff and Sledgeomatic on a job well done.

The reason for doing the CSAUP the way it was done was to provide an event where any PAX could participate without having to dedicate specific training time to a certain discipline. Another purpose was to give some insight to how the relay events work and provide opportunity for fellowship with one another. When we added in the breakfast and 3rd F talk, all 3 F’s were covered in one event. Tclaps to Wichita and Tiger for the excellent job they did with those items.

We talk a lot about picking up the six and leaving no man behind or where we found him and that philosophy was definitely on display today. The extra work, encouragement and all out efforts are all a huge part of making F3 what it is. Each team pushed themselves and many PAX set personal records and achieved goals. Pizza Man even went into Beast Mode and did the entire event!

It was an honor to be a part of this event and I appreciate the support and efforts of everyone who participated. Thank you all!!!

For those who missed it, each PAX did a minimum of the following work (multiple PAX did additional work):

  • 2 mile ruck with min. 20#
  • 2 mile run
  • 25 Blockees, 50 OH Press, 75 Curls, 100 Chest Press, 75 Stagger Merkins, 50 Swings, 25 Blockees (all with 35# cinder block)

I’m Broke

The Hub

September 10, 2020 / / 0 Comments

When the IPC Week 2 workout came out on Sunday the description of the workout was almost as difficult to understand as the actual workout was going to be to complete. Due to the mental fatigue YHC was sure to experience during the IPC later in the week, today’s weinke needed to include a portion that somewhat mimicked the setup and routine of the challenge. After the usual disclaimer, pledge and warmup, 9 strong PAX headed off on a mosey to the small soccer field to get things started.

 

The HUB

One cone is placed in the center of the field and four additional cones are placed 25 yards from the center. Routine is as follows:

  • Start from center cone and complete a lap around the field and back to center
  • 3 Burpee’s then run to first cone for 10 HR Merkins
  • Back to center for 3 Burpee’s then run to second cone for 20 Squats
  • Back to center for 3 Burpee’s then run to third cone for 30 American Hammers
  • Back to center for 3 Burpee’s then run to fourth cone for 40 Mtn. Climbers
  • Back to center for 3 Burpee’s – Round Complete

We did 3 rounds and finished off with another lap around the field.

 

Next up was some Dora 1-2-3. One partner runs across the field and up the hill for 5 squats, then returns and swaps out. Exercises were:

  • 100 Big Boys
  • 200 Flutter Kicks
  • 300 Plank Jacks

Time was up and we headed back to the flag.

 

NMM / COT

The title of the IPC this week is “Wheel of Misfortune” and the title got me thinking a little bit (this is very dangerous). If we think about how a wheel is constructed, we can make a comparison as to how we are supposed to live as Christians.

  • The hub of the wheel is where all things come together and this is symbolic of how Christ is in our lives. He should be the hub of our life, holding everything together and center of everything.
  • The spokes of the wheel are representative of how we should strengthen our lives; prayer, study, reading the bible, fellowship, witnessing, etc.
  • The rim / tire is literally where the rubber meets the road. This is the actionable part of our lives where we make an impact on others and hopefully portray the image that Christ desires for us.

 

Announcements

  • Shoot ’em up and cookout this Saturday
  • CSAUP Sept. 19th at Folsom 0530 start
  • JJ5K Sept. 26th
  • Mt. Mitchell Sept. 27th

Prayer Request

  • SA 2.1 and family
  • Clavin and family
  • Friend of Double Stuf
  • Broke’s M
  • Huck and Purple Haze job search

Freight took us out.

I’m Broke

 

Crossroads 8/30

August 30, 2020 / / 0 Comments

8 PAX made it out for a run and followed up with a discussion on Candor.

Announcements

Shooting event 9/12

CSAUP 9/19

JJ5K 9/26

Mt Mitchell 9/27

IPC at Gashouse all Saturday’s in September

 

Prayer Request

Those battling addiction

PAX on IR

Double Stuf Dad

Sister Act and family

Pizza Man niece

 

I’m Broke

From Jupiter to Uranus

August 23, 2020 / / 0 Comments

There seems to be a lot of talk about drinking buttermilk at The Fighting Yank on Saturday’s and since YHC isn’t a big fan of any type of milk I’ve been staying away. Figured it was time to man up and see what was really going on and no better way to do so than to take the Q. A total of 22 PAX, including one FNG fresh from the far reaches of the galaxy, were ready to roll at 0700.

The disclaimer was continually interrupted by a passing train, so we started off with 5 burpees and headed off to Airline Ave. where we got things started. The regulars at The Yank are well known for their tremendous upper body strength so YHC wanted to make sure the PAX had an opportunity to showcase this early on in the workout. Run down Airline stopping at each power pole for 5 burpee’s, run back with 5 HR Merkins at the same spots and then one last trip with 5 Diamond Merkins. We then took a lap around the town to showcase the guns and ended up at the Pit.

 

Time now for a 10 to 1. Perform 10 reps of each exercise then run to the far cone and back. Repeat with 9,8….all the way down to 1. Exercises were Dirty Hookups IC, wall jumps and Big Boy sit ups. Finish up with the 6 and take another lap around the town.

Back in the Pit where 5 sets of cones are set up. Perform 1 burpee then run to the first cone for 10 Merkins. Back to the start for 2 burpee’s then run to the first cone for 10 Merkins and the second cone for 20 American Hammers. Back for 3 burpee’s then 10 Merkins, 20 AH’s and 30 squats, then 4 burpee’s, 10 Merkins, 20 AH’s, 30 squats and 40 shoulder taps. Last cone was 5 burpee’s, 10 Merkins, 20 AH’s, 30 squats, 40 shoulder taps and 50 LBC’s and then we worked back down the pyramid. Time for another lap around the town and head to the flag for a couple minutes of Mary.

COT/NMM
If serving is below you, leadership is beyond you.
To be an effective leader you must be selfless. The intentional focus on meeting the needs of others is where you find the motivation to influence and lead.

Announcements

Gashouse boot camp workouts for September will be the weekly Iron PAX Challenge

Annihilation workout next week at Gashouse with Gump

CSAUP on September 19th at 0530 at Folsom

JJ5K on September 26th

Mt. Mitchell hike on September 27th

Shooting event on September 12th

Golf outing in October

 

Prayer Request

Pizza Man’s niece and family

Sister Act 2.1 and family

PAX on IR

Doodle’s cousin – Dale

Doodle’s niece

Def Leppard brother in law

Belmont single mother battling cancer

 

YHC took us out.

Great group of guys this morning and the numbers for this AO are really growing. I kept looking for buttermilk, but never found it.  Maybe there is a buttermilk speakeasy in Belmont and you aren’t given the location until deemed worthy???

I think we also may have established a new record time for naming an FNG. Welcome Josh Grotke, now known as Uranus.

Thanks for the opportunity to lead,

I’m Broke

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