Fitness, Fellowship, Faith
12 PAX made it out to The Pub for a little mosey this morning. Average pace was sub 7:00min/mile. #showtoknow
Announcements
Annihilation August 29th at The Yank
CSAUP at Folsom on Sept. 19th
JJ5K Sept. 26th
Mt. Mitchell hike Sept. 27th
Pub Site Q turnover next week
Prayer Request
Whetstone program
Sister Act 2.1 and family
Teachers, students and administrators
Breaker Breaker inner ear issues
PAX on IR
YHC took us out.
I’m Broke
Most CSAUP’s are designed with the intent of taking a PAX well outside his comfort zone, while pushing him to limits above his previous efforts. At times, these events cater to PAX who are already above average in certain areas while indirectly excluding those who may not be as advanced. The purpose of this event is to provide something where any PAX who can make it through a 1 hour boot camp will be comfortable participating. Don’t mistake this as meaning it will be easy, but it shouldn’t require any dedicated training. Check out the details below.
When: Saturday, September 19th from 0530 until 0830ish
Where: Folsom AO
Who: All Gashouse PAX!!!!
Why: To challenge your physical abilities and compete as a team against other PAX while enjoying some great 2nd F
What: 3 man team event done relay style and consisting of 3 segments; 2 mile run, 2 mile ruck and Pain Lab style block workout. Each PAX will complete all 3 segments, but only 1 team member will be active at a time. Rotation will be:
PAX 1 – Ruck
PAX 2 – Pain lab
PAX 3 – Run
PAX 2 – Ruck
PAX 3 – Pain lab
PAX 1 – Run
PAX 3 – Ruck
PAX 1 – Pain lab
PAX 2 – Run
Teams will be determined based on the estimated run pace for each PAX to keep teams as evenly matched as possible and in hopes that all teams will finish at close to same time. The minimum weight for the ruck will be 20#, but those PAX who are proficient in this area are encouraged to carry more. Sanitizing spray and wipes will be available at the event for any ruck packs or blocks that will be shared.
Complete this form if you want to participate:
All I need is the best way to contact you and your estimated pace for a 2 mile run. My goal is to notify participants of their team members by Monday, September 14th.
SYITG,
I’m Broke
Since I hadn’t posted at The Storm in a while, I figured the best way to return would be with the Q. 16 PAX decided to join YHC for a little back and forth workout around the school. After the disclaimer, pledge and a short warmup here’s what happened….
Head over to the front of the school and get started.
25 Dirty Hookups IC
Run a lap around across the parking lot and back stopping at each island for a Burpee.
25 Dips
Lap
25 Derkins
Lap
Rinse and repeat
We then headed off on an Indian Run around the school with the last man dropping off for 2 Burpee’s. We made a quick stop at the loading dock for a Triple Nickel.
5 Diamond Merkins, run and jump on the dock for 5 Jump Squats then back down the ramp x5.
Continue with the Indian Run back the way we came to make sure that everyone had a chance to get in their Burpee’s. We’re back to where it all started, but this time we did a little Dora.
Partner 1 runs the same loop as before, but no Burpee’s.
100 – Hip Slappers
200 – Big Boys
300 – Flutter kicks
Finished things up just in time.
NMM / COT
Hebrews 13:8 – “Jesus Christ is the same yesterday and today and forever.”
Be weary of false doctrine and don’t chase after “religious fads” or let fear and hardships cause doubt in your beliefs. Rather, gain confidence in knowing that Jesus Christ does not change, nor does His gospel.
Announcements
Mt. Mitchell hike 9/27
Need Q’s at various AO’s
Prayer Request
SA 2.1 and family
Huck
Officers and first responders
Teachers and students
Covid
Dr. Seuss took us out.
SYITG,
I’m Broke
YHC was running a little low on energy after quite a few Q’s this week, but the strong showing at Downtown this morning was just the motivation needed to push through another workout. 19 PAX at the start (Stinky Bird got a few extra minutes of sleep) ready to work when time hits. Disclaimer, pledge, 5 Burpee’s and we’re off.
Mosey over to the parking lot behind the DSS building for a Triple Nickel. 5 HR Merkins at the bottom then up the stairs for 5 Big Boys at the top and back down the stairs x5.
Partner up in the bottom lot for some Dora. Partner not performing exercise runs up the stairs, across the lot and back down.
100 – CDD’s
200 – Squats
300 – Flutter kicks
PAX split into groups on the two sets of stairs and perform 10 calf raises on every other step and meet at the top.
Time for a four corner escalator.
Corner 1 – 10 Burpee’s
Corner 2 – 10 Burpee’s, 20 Merkins
Corner 3 – 10 Burpee’s, 20 Merkins, 30 LBC’s
Corner 4 – 10 Burpee’s, 20 Merkins, 30 LBC’s, 40 Mtn. Climbers
Still some time left so lets reverse the course and just do the called exercise at each corner.
Back to the flag for a few minutes of Mary to close it out.
NMM / COT
Philippians 4:6-7 – “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and minds in Christ Jesus.”
This verse gives us the hope we need to relieve our anxieties. It teaches us how to pray during these times; reject worry, do not be anxious about anything, ask God for what we need, thank him for what he’s done for us and then rest with the peace of knowing that God will work things out.
Announcements
Annihilation workout at the Yank tomorrow – Pizza Man with the Q
Mt. Mitchell hike on Sept. 27th
F3 10 Year Anniversary in January – Breaker Breaker with the road trip Q
Be on the lookout for 2nd F opportunities in the near future (may involve guns)
Prayer Request
Huck
SA 2.1
Tesla loss of cousin
Kotters
Purple Haze interview
Covid impacts
Stinky Bird’s Dad
Officers and first responders
Double Stuff travels
Others that I failed to list
YHC took us out.
As always, it was a pleasure to lead.
I’m Broke
13 PAX made it out to Labyrinth this morning for a midweek workout in weather that was “slightly” better than it has been in previous days. After a disclaimer and the pledge we headed out toward Planet Fitness where we would do the warmup.
Countdown – 10 to 1
Seal Jacks, Merkins, Big Boys and Squats at an uptempo pace with no rest between sets.
Partner up on one side of the parking lot. Partner 1 performs AMRAP of called exercise while Partner 2 sprints across lot and performs a set number of reps of a different exercise. Flapjack.
Round 1 – Flutter kicks, 10 Burpee’s
Round 2 – Freddie Mercury’s, 20 Diamond Merkins
Round 3 – Dying Cockroaches, 20 Werkins
Round 4 – LBC’s, 10 Burpee’s
Mosey around the lot to the wall beside the car wash for some Lindsay’s. 30 Wall Jumps and 10 Mike Tysons. Repeat with 25/15, 20/20, 15/25, 10/30.
Recover with some wall sits. PAX line up on the wall doing wall sit and each PAX takes a turn running a lap through the car wash.
Loop around Riverwood Parkway on the way back and stop and the bank for some Route 66 in the parking lot. Lunge walk and squats then repeat with bear crawl and Merkins. Time is officially up!
NMM/COT
Colossians 4:6 – “Let your conversation be always full of grace, seasoned with salt, so that you may know how to answer everyone.”
A Christian should speak in ways that are uplifting and helpful and our faith should be evident in our speech.
Announcements
Annihilation workout this Saturday at the Yank
Mt. Mitchell hike on Sept. 27th
Prayer Request
Huck
SA 2.1 and family
T Square
Allen Tate shoulder
Gastone friend with cancer
I don’t make it over to this side of town to workout as often as I should, but each time I do I’m impressed with the work this group of PAX is putting in. It was a pleasure to lead this morning and I appreciate the opportunity.
YHC took us out.
I’m Broke
The air this morning was so thick that it felt like you had a wet blanket wrapped around you, but 9 PAX didn’t let that stop them from putting in some work. After a short disclaimer, the pledge and a short warmup we headed off into the darkness to begin the day.
Mosey to Rankin Elementary for Lindsay’s with a lap. Start with 30 HR Merkins and 10 American Hammer’s then run a lap around the lot. Repeat with 25/15, 20/20, 15/25, 10/30.
Head down to Oakland Street and perform 10 Squats at each driveway then turn left and head down to Main Street. Stop at each driveway on Main Street for 5 Burpee’s.
Next we headed up Central and stopped at the bottom of the hill for a Triple Nickel. 5 Diamond Merkins at the bottom and 5 Big Boys about halfway up the hill.
Still time left so let’s go back to the school for another round of Lindsay’s. This time we did CDD’s and Flutter Kicks.
Back at start right at time.
NMM/COT
Hebrews 4:16 – “Let us approach God’s throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need.”
Christ understands our weaknesses and experienced our pain and suffering during his time on Earth. Knowing this we can be confident that when we bring our needs to him through prayer we will receive the mercy and grace he has promised.
Announcements
Annihilation workout this Saturday at the Yank
Prayer Request
SA 2.1
Huck
Tiger
Blart’s family
Mayor’s M
Those battling addiction
Dr. Seuss Dad
COVID impact
YHC took us out.
I’m Broke
8 PAX ran / rucked at Crossroads this morning and we ended up with 9 total for Q Source. Most discussed “Mutual Competence” during Q Source, however, two PAX decided to use this time to plan a heist. Their confidence level seemed quite high, but I question their level of competence.
Announcements
Annihilation workout this Saturday at the Yank
Prayer Request
SA 2.1
Huck
Mayor’s M
Tiger
Blart’s family
Dr. Seuss Dad
Those battling addiction
YHC took us out.
I’m Broke
29 PAX gathered in less than ideal weather for a PT test at the Gashouse. The disclaimer was the short form, we knocked out the pledge and then headed up to the track at Grier for the main event. It went like this:
400 meter run
100 Merkins, LBC’s, Squats and SSH’s (complete all reps of each exercise before moving to next)
400 meter run
75 reps of each exercise
400 meter run
50 reps of each exercise
400 meter run
25 reps of each exercise
1600 meter run
This workout looks pretty simple, but it’s a grind. The PAX really pushed this morning and it was awesome to see such a good crowd! I had a ruck option for those who don’t consider themselves runners, but everyone chose the run option and it was evident that those present were there to work hard and get better. Pizza Man and Sister Act led the way and both jumped right back in when they were finished to push and encourage others. The mumble chatter was low, but the words of encouragement were not. This is one of the things that makes F3 great, everyone wants to see those around them succeed and is willing to help them whenever and wherever they can.
If if you didn’t make it to the workout today, consider doing this OYO. Send me your time (or how much you complete in 40 min) and I’ll keep a record for the next time. I’m hoping to repeat this later in the fall when the weather might be a little better.
It’s truly a pleasure to be a part of such a solid group of HIM’s and I appreciate the opportunity to lead.
Announcements
Annihilation workout at The Yank next Sat. – Pizza Man with the Q
Gashouse and Hollywood need Q’s
Be on the lookout for a blood drive in Gastonia to support the F3 effort – Freed to Bleed
Prayer Request
Huck
SA’s 2.1
Those battling addiction
Law enforcement
School teachers and students
Civility in our community and nation
Tiger
Queso job interview
Sparky’s nephew
YHC took us out.
I’m Broke
13 PAX either ran, rucked or rode on this fine morning and followed it up with QSource.
PT test on July 18th at Gashouse
Prayers for SA’s 2.1, T Square and family, Clavin’s M
YHC took us out
I’m Broke
Either the PAX of F3 Gastonia are really pushing the rock, or YHC has the reputation of weak Q’s because once again the PAX were out in full force doing EC work. 15 PAX total at 0530 but no Tesla. The disappointment was evident on Slaw’s face and it quickly became apparent that he would gain nothing by removing his shirt during this workout as the PAX in attendance would offer nothing more than ridicule. Disclaimer, pledge and 1 SSH to say we did a warmup before we kicked it off.
Mosey a lap around the track and back to where we started for the main event….The Cooper!
10 to 1 format with a lap around the front entrances of the school between rounds.
Start with 10 Burpee’s, 10 Squats, 10 Merkins then a lap. Repeat with 9, 8,….all the way to 1.
Head around to the back lot for some 11’s with Imperial Walker Squats and Big Boys. It seems that Sister Act needs some help with his form on the Big Boys as it was horrific. He mentioned something about “Cherry Butt”, but I’m not sure how that applies. YHC tried to get the Mumble Chatter going but the end result was Sargento playing Kid’s Bop music on his phone. This AO needs Freight or Whoopee to pay them a visit and stir things up.
Still time for some Ab Work
20 IC of each – American Hammers, Flutter’s and Oblique Crunches
10 Burpee’s then back to the start and finish up with 10 more Burpee’s
NMM/COT
Proverbs 4:26 – “Ponder the path of thy feet, and let all thy ways be established.”
In order to walk the Christian walk we must not make hasty decisions, we should use discernment to determine the Lord’s will and then follow it.
Announcements
Annihilation workout this Saturday at Folsom
PT test at Gashouse on July 18th
Tube taking over as Painlab Site Q this Saturday
Prayer Request
Huck
T Square and family
Round Up and family
SA 2.1
YHC took us out.
It’s been awesome to get around to a couple of AO’s that I don’t regularly attend over the past few days. The PAX of Gashouse are really pushing the rock and there are a lot of new guys that have jumped in and are attending regularly. Keep EH’ing, reach out to the Kotter’s and try to get around to different AO’s when you can. Everyone has their favorites, but they’re all top notch.
I’m Broke
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