F3 Gastonia

Fitness, Fellowship, Faith

Author: Broke (Page 18 of 20)

Comfort Zone

April 30, 2019 / / 0 Comments

While I’ve posted at Bulldog and Painlab in the past, I’ve never had a Q at either one. I was a little concerned about whether or not I had enough planned to fill the time, and also if the Weinke would challenge the PAX that would assemble. Too late to worry about it now, the time has arrived and there are 12 PAX itching to get in some work. Everyone grabbed two bricks from my truck (to be used for all exercises) and after a short warmup we got started.

 

Partner Alarms

One partner lunge walks across the drive and back while the other does the exercise until the total cumulative reps are reached.

A – Shoulder press x100

L – Squats x150

A – Flutter kicks (bricks above chest) x200

R – Randy’s (arm flutters) x250

M – Mountain Climbers x300

 

Part one is complete, so let’s do a little station work. 5 Stations are set up along the drive with three exercises listed for each station. PAX completes the first exercise at a station and then moves to the next. After completing all 5 stations, move to second exercise and repeat, etc…..No walking from station to station, PAX choice of bear crawl, crab walk or lunge walk.

Station 1 – Tricep Extension x25, Curls x25 each arm, Chest press x50

Station 2 – American Hammers x25, LBC’s x50, Nolan Ryan’s x15 each side

Station 3 – Moroccan Nightclubs x25, Sun Gods x25, Front raise x25

Station 4 – Seal Jacks x25, Man Makers x5, Shoulder taps x25

Station 5 – Sumo Squats x25, Dying Cockroach x25, WWI’s x10

 

Everyone made it through all the exercises at least once. Time to put up the bricks and finish off with a couple of minutes of Mary.

 

NMM

Comfort Zone

As I mentioned, this was my first Q for a low impact type workout, so I was definitely outside my comfort zone this morning. So why do it? When we stay in our comfort zones we fail to reach our full potential, struggle with reaching our goals and fall short of living our lives as God intended us to. The next time you are faced with an opportunity to step outside your comfort zone, draw strength from the following verse:

2 Timothy 1:7 – “For God gave us a spirit not of fear, but of power, and love, and self control.”

 

COT / BOM

Announcements

Mt. Mitchell hike this Sunday – meet at GSM at 5:30am

Belmont 5k SFN on May 25th

BRR Ruck meeting this Thursday at 7pm Buffalo Wild Wings

 

Prayer Request

Seltzer family – premature birth of child

Oompa Loompa – mother

Sargento – mother in law

Dr. Feelgood – mother

Honey Do – upcoming colonoscopy

Teenager who passed away on Mt. Island Lake this past weekend

 

YHC took us out.

 

I appreciate the opportunity to lead this morning and want to thank all of F3 Gastonia for the support and encouragement that you provide me on a daily basis. It’s truly a blessing to be able to have so many High Impact Men pushing me to get stronger and become a better leader in all aspects of my life.

Until the next time (this afternoon),

Broke

 

 

Where are you going?

April 29, 2019 / / 0 Comments

The  weather was perfect this morning and 11 HIM’s (including 1 FNG) took advantage of it and started the work week off right by getting out of the fartsack and putting in some work at Mt. Hollywood. A disclaimer was given, the Pledge was recited and after a quick warmup we headed off to get after it.

 

Mosey down to the bus lot at Rankin Elementary for some Dirty MacDeuce. 4 sets of 3 exercises x12 IC followed by a lap around the bus lot.

Set 1 – Merkins, Squats, LBC’s

Set 2 – Diamond Merkins, Calf raises, Freddie Mercury’s

Set 3 – Werkins, Step back lunges, Mahktar N’Diayes

Set 4 – CDD’s, Imperial Walkers, Plank Jacks

 

Out the front entrance of Rankin and downtown to the BB&T lot for some partner work. Partner’s start in the middle of the lot with 10 Booyah Merkins. One partner runs to the wall and does 10 Dirty Hookups and the other partner runs in the opposite direction to the curb for 10 WWI’s. Meet back in the middle for 9 Booyah Merkins, swap ends and do 9 reps of the other exercises. Repeato all the way down to 1.

 

Mosey back to the start, grab two bricks and head to the front of the school for the following:

5 Man Makers

10 Dips

15 Squat Thrusters

20 American Hammers

25 Flutter kicks (bricks over chest)

20 American Hammers

15 Squat Thrusters

10 Dips

5 Man Makers

 

Still some time left, so up against the wall for a BTTW / Hip Slapper competition. Hold BTTW and do Hip Slappers on Q’s command. You’re out when your feet hit the ground, do LBC’s until the last man falls. Virus hung in there a while, but Blart prevailed as the champion. Time’s up.

 

Thanks to Sargento and MAYOR for picking up the six today!

 

NMM

Where are you going?

Are you stuck in a rut and not making any progress? Take a moment today to step back and take a look at your life to consider the following two questions.

  1. Is life happening to you, or are you directing it?
  2. Do your daily routines have a purpose and objective?

Don’t let life happen, act with careful thought, manage your life and choose wise goals that can be attained with careful discipline.

 

Proverbs 4:26 – “Ponder the path of thy feet, and let all thy ways be established.”

 

COT/BOM

Announcements

Mt. Mitchell hike this Sunday. Leaving GSM at 5:30am

Belmont SFN event on May 25th

2nd F in Belmont each Friday, 5pm at Station

Monk send off Friday, May 31st at Station in Belmont 5pm – 7pm

Need Q’s for Mt. Hollywood, step up and support Tiger

 

Prayer Request

Family of 13 yr old who passed at Mountain Island Lake this weekend

Sargento’s mother in law

Tiger’s M

PAX prayer list

 

Welcome to FNG Joe Arcella, now known as Turnpike. Good work brother, hope to see you back soon.

 

YHC took us out.

 

Until next time (tomorrow),

Broke

 

All Dressed Up and Nowhere To Go

April 15, 2019 / / 0 Comments

The day of the Community Foundation Run and Speed for Need event had finally arrived and the air was full of excitement and anticipation. The problem was, the air was also filled with rain, lots and lots of rain. Needless to say, for the sake of safety, the event was cancelled which left a crew of guys dressed in their finest F3 gear feeling somewhat disappointed. What to do……???

 

Let’s do what F3 guys do, Omaha to the parking deck and get in a bootcamp style workout!

 

After a quick warmup, HIPAA breaks out the Official F3 Workout Deck and we got after it until time was up. Everyone pushed themselves and ended up better off for it. Thanks to all who hung around and also to Pizza Man, HIPAA and Clavin who put in a lot of work planning and getting everything ready for the race. The next SFN event will be in Belmont in May, so get signed up and let’s give the Track Commanders a day to remember!

 

Announcements

April 27th – 2nd F event at Lewis Farms

May 5th hike

 

Prayer Requests

Breaker Breaker – family and friends dealing with issues

Def Leppard’s M – doing well with recovery after knee surgery

PAX we haven’t seen in a while

The Lost

 

YHC took us out.

 

Broke

Crossroads 4/8

April 8, 2019 / / 0 Comments

Runners, ruckers, EC and even a practice run for the upcoming Boars Nest launch. Crossroads had it all on Sunday and a great Q Source discussion followed. Tclaps to Tyson, Sgt. Hulka and Gumby on a strong 8 mile run. The wise old sage Def Leppard was not at the workout, but made it to Q Source to add valuable input to the discussion.

 

Announcements

3rd F event this Friday, April 12th at New Covenant Church

SFN at Community Foundation run this Saturday, April 13th

Mt. Mitchell hike on May 5th

2nd F event on April 27th at Lewis Farms

 

Prayer Request

Those battling addiction

Sister Act M and 2.0 travels

Montross 2.0 uncle

Gumby’s mother

 

YHC took us out.

 

Until next time,

Broke

 

We Bombed

April 1, 2019 / / 0 Comments

April 1st and I was curious as to how many fools would actually show. There was chatter of a possible FNG coming with one of the Fake Rucksack Club regulars, but I guess this was also fake since neither showed. However, 6 eager PAX posted on a somewhat chilly start to April ready to work.

 

After the pledge and my typical warmup of SSH’s, Don Q’s and Moroccan Nightclubs we took a short mosey downtown to the BB&T to get started with the workout. Due to the local favorites all bombing in the NCAA tourney, I figured we might as well join in on the action and do some BOMB’s ourselves. It went like this:

 

Partner up and while one partner runs a lap around the bank the other performs the following until the total cumulative reps are reached:

Burpee’s x50

Overhead Claps x100

Merkins x150

Big Boy Sit Up’s x200

Squats x250

 

After this we headed over to the parking lot at Vasilio’s for a few rounds of Route 66

 

Round 1 – Bear crawl and Merkins

Round 2 – Lunge walk and Jump Squat

Round 3 – Broad jump Burpee’s

 

Back to the start for 6 minutes of Mary and we’re done.

 

Moleskin / COT

Proverbs 24:10 – “If you faint in the day of adversity your strength is small.”

If you are fearful and discouraged by every trial and affliction that you face you will have no strength and in time become your own worst enemy. Let your faith in God be greater than your fear of any enemy and trust in Him to guide you through the adversity you face.

 

Tiger called out the PAX to be in prayer for this week and will post them later today. Pray for each of these men and their families this week and reach out to them if you can.

The numbers at Mt. Hollywood have been a little down the past few weeks. If you haven’t posted here, give it a try. It’s a great way to get your week started!

YHC took us out.

It was a pleasure to lead.

Broke

 

 

 

5k at The Storm

March 5, 2019 / / 0 Comments

With the P200 getting close, YHC needs to start logging a few more miles each week. Hopeful that a couple of other P200 PAX would post today, I decided to plan a Weinke that involved a good amount of running. After the typical Broke warmup of SSH’s, Don Q’s and Moroccan Nightclubs x10IC, we started on our journey.

 

Mosey out the lower entrance to Lakewood Road and stop for some Merkins, Plank Jacks and Shoulder Taps, all x10IC. Back to your feet and across Lake Drive and up Armstrong to the roundabout for a salute to the morning commuters. Monkey Humpers, Rosalita’s and LBC’s x15IC. After a mosey down the main entrance we paused in front of the school for three rounds of Dips and Derkins x20OYO. Mosey through the parking lot and around the back of the school for a stop at the back entrance. Mike Tyson’s and American Hammers x10OYO, run to Hwy. 74 and back and repeat. Around the back of the school and up to the baseball field for 10 Burpee’s then backtrack around the rear of the school and back to the start. Still got some time and only at 2.90 miles so let’s knock out 10 more Burpee’s and mosey around the parking lot to get in a total of 3.15 miles.

 

Still had time for 6 minutes of Mary and 5 Burpee’s for an imaginary train heard by Sister Act.

 

Moleskin / COT

“Come to me, all you who are weary and burdened, and I will give you rest.” – Matthew 11:28

If you’ve ever heard Tiger pray, he almost always quotes this verse at the start. God didn’t design us to go non stop and never rest. He told us to rest on the seventh day, HE rested after creating the Heavens and the Earth, and Jesus found time to rest even when he was surrounded by people. Examine your life and find time to rest.

 

Announcements

Convergence 3/30 at 7am at Folsom

Nomads 3/9 heading to AG Middle in Charlotte

May 5th Mt. Mitchell hike

March 22nd 2nd F event at ODB in Dallas (M’s welcome)

 

Prayer Requests

Allen Tate – health issues

Sargento and Family – loss of M’s aunt

Each other

 

Strong work by the PAX this morning. You guys continue to push me to get better.

 

YHC took us out.

 

SYITG,

Broke

Yeeeee-Haaa

March 4, 2019 / / 0 Comments

With the Rooster going on and Montross having the Q at Painlab, I wasn’t sure how many PAX would actually show at Folsom for my Q on Saturday. But true to form, Folsom never disappoints. 19 total PAX, including 2 FNG’s that Sparky has been EHing for a couple of weeks, eager to push the rock for the next hour. Here’s what we did:

 

Full disclaimer…I’m an idiot, modify as needed, etc, etc..

Warmup with  SSH’s, Don Q’s and Moroccan Nightclubs, all x10IC then head for the tennis courts.

 

Time for a little DORA with a twist…AKA SWIPER!!

Partner up and both PAX start together on the sideline of Court 1. Partner wheelbarrow across first court and then perform 20 Burpee’s as a team. Reverse positions for partner wheelbarrow across second court then perform 100 Merkins as a team. Continue in this fashion across all six courts with 20 Burpee’s at third court, 200 LBC’s at fourth court, 20 Burpee’s at fifth court and 300 Squats at the last court. When your team is finished, don’t plank for the six, go back and pick them up.

 

After this we did a little cool down running by doing Figure 8’s through the courts. Run the baselines and Karaoke across the sidelines of each court to the opposite end. Rinse and repeat with NUR instead of run.

 

The parking lots at Folsom are almost as bad as the one’s at Mt. Hollywood, so while we’re on the courts let’s go ahead and do some core work. Grab a different partner and perform the following:

 

One partner runs down and back while the other does AMRAP of the called exercise then flapjack. Exercises were:

Big Boys

Flutter Kicks

American Hammers

Freddie Mercury’s

Dolly’s

French Fries

 

Mosey down to the amphitheater for some work on the upper and lower body. Three round of each of the following:

1 min wall sit then 10 Hip Slappers

20 Jump Squats, 20 Dips, 20 Rocky Balboa’s and 20 Derkins (no rest between exercises)

 

Finish it off with a mosey to the park entrance and back to the start.

 

Moleskin / COT

How many of you have tried to EH someone on to have them say something like, “I need to get in better shape before I join you guys” or “I would just slow you down or be way behind”? I heard a motivational quote the other day that offers a good response. I don’t know who said it, but I like it.

 

“Dead last finish is greater than did not finish, which trumps DID NOT START!”

 

Announcements

Convergence 3/30 at Folsom, 7am start time

Nomads going to AG Middle in Charlotte 3/9 check Slack or Twitter for meeting times and place for Clown Car

Gastone organizing Mt. Mitchell hike on May 5th

2nd F event on March 22nd at Old Dallas Brewery

 

Prayer Requests

Sargento’s family had multiple family members pass in the last few days

Chief’s friend has a child with spinal bifida

Each other

 

Welcome Bo and Luke, two FNG’s that Sparky EH’d and Madden named. Not sure they’ve ever seen the Dukes of Hazzard, but it’s definitely fitting coming from Folsom.

 

Thanks to Montross for allowing me to Q. Folsom is a great AO and if you haven’t had a chance to post there I strongly encourage you to give it a try. The mumble chatter is nonstop, the fellowship is great, the workouts are painful and the Coffeerama is the best in all of F3.

 

YHC took us out.

Broke

CSAUP Recovery

February 24, 2019 / / 0 Comments

12 PAX total started at various times and did various things. Some ran, some rucked, all resisted the urge to fart sack and didn’t let a little rain stop them from getting better.

 

Keep Rockabilly’s Mom, Allen Tate’s M and each other in your prayers. Be on the lookout for details about a Nomad trip and Gashouse convergence coming next month.

 

YHC took us out.

Broke

Easy Backblast

February 7, 2019 / / 0 Comments

I gotta do more Q’s at running AO’s, these backblasts are easy to write.

 

We ran, we pledged, we prayed, we gone!

 

Sign up for the CSAUP on Feb. 23rd!

 

Be praying for Tophat and his family, those PAX headed to NOLA, Pizza Man’s M, those battling the flu and the Charlotte PD as they deal with a lot of recent losses.

 

Until next time,

Broke

Go!

January 31, 2019 / / 0 Comments

The weather warmed up for what turned out to be a pretty nice afternoon at Gastonia’s finest JV AO. Almost time to get to work and a shiny new Dodge truck rolls in. Could it be a FNG? Good guess (and some might say a correct guess), but no, it’s none other than the infamous Allen Tate. Now that all is right with the world let’s get started.

 

Warm up with SSH”s, Moroccan nightclubs and Don Q’s then head out for the parking lot at the back of the park. Once there we did the following…

 

Perfom max reps of two different exercises then complete a lap around the lot.

Set #1 – Merkins and LBC’s

Set #2 – Mike Tyson’s and American Hammers

Set #3 – CDD’s and Big Boy sit ups

I finally had to call a stop on Set #3 as Freight and Gold Digger had decided that they could do Big Boys for a few hours.  Also, at some point during this portion of the workout there was a Sargento sighting. Thanks for stopping by, but next time come ready to workout.

 

Head back to the lot at the horseshoe pits and partner up for some Dora. 100 Little Gumby in the Woods, 200 Mountain Climbers and 300 Seal Jacks.

 

After Dora we did some rugby sprints with Rosalita’s, Monkey Humpers, Flutter Kicks, Plank Jacks and Freddie Mercury’s.

 

Headed back to the flag and finished up with LBFC’s and 22 for the Vets.

 

COT/BOM

When I put together my weinke last night I had some words I wanted to share with the PAX, but after reading the devotion that Sparky posted today I changed my mind. If you aren’t doing it already, I encourage you to take a few minutes each day to read the devotion that Sparky puts on Slack each morning. We spent a few minutes talking about suffering, struggles and other issues we face daily.

 

Announcements

CSAUP Feb. 23rd – sign up ASAP

Rooster March 2nd

There were others that I forgot – Q fail

 

Prayer Requests

Allen Tate’s M – kidney stones

Pizza Man’s M

Paysour family

Mull Family – passing of Tracy Mull

Gumby – continue to get better

 

YHC took us out.

 

Great group of guys today with plenty of mumble chatter. What else should you expect when Freight AND Allen Tate are around. Welcome to Barry McCraw, now known as Snooker.

Broke

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