F3 Gastonia

Fitness, Fellowship, Faith

Author: Defib (Page 12 of 16)

Firemen in training

September 17, 2020 / / 0 Comments

10 pax decided to push the rock at Midoryama – YHC was there to oblige.  No FNGs so short disclaimer then warm-up

20 SSH and 20 LBCs – that ‘s enough.  Mosey to walking path on other side of Lowell Spencer Mt Rd.

 

The Thang:

1 minute AMRAP exercises followed by moseying half the path – Rinse and Repeat x 10

Exercises were:

Burpees

LBCs

Flutter kicks

American Hammer

Big Boy situps

Elbow Plank

SSH

Dying Cockroaches

Freddie Mercuries

Hillbillies (Thanks Wojo)

 

Mosey back to flag for pledge

I had a great time hosting today – the pax were quite talkative (maybe the workout was a little lax-I’ll try to better next time).  We did have fun being heckled by a local neighbor who was walking the path – She could not understand why we never passed her – she never saw us stop to exercise only saw us approach her running to area for exercises.  For some reason she felt we were firemen in training (Gaston fire should be so lucky).

 

Announcements:

CSAUP this Saturday – If you haven’t signed up see Broke

JJ 5K 9/26

Mt Mitchell 9/27

Prayers for Double Stuf’s friend in ICU at Duke with liver failure, Slaw on IR, People battling addiction, Clavin and his family

 

Until next time Defib out

Variety at the Coconut Horse

September 13, 2020 / / 0 Comments

8 pax showed up at the Coconut Horse for a variety of beatdowns – 4 for early start Ruck, 1 for a 10+ mile bike ride and 3 for the traditional route 5 mile run.    Seven then stayed to discuss how to improve Consistency through simplifying life, creating routines and focusing on bandwidth.  Good to see Bumgardner (Redwood Kotter) back in the gloom.

 

Announcements:

Sept 19th – CSAUP at Folsom – 5:30

Sept 26th JJ 5K

Sept 27 Mt Mitchell hike

Prayer Requests:

Breaker Breaker’s daughter-in law, students and teachers going back to school,  friends and family battling addition

 

Until next time Defib out

Gashouse Rendition of Iron Pax week 2

September 12, 2020 / / 0 Comments

24 HIM decided to fight off the fartsack and post for what would be the hardest IronPax challenge this year.  YHC arrived early to set up cones and flag.  The first thing I noticed was that 25 yards between the flag and the cones was a lot further than I expected – Not good when rifle carrying a 35lb cinder block.

We started at Schiele for a quick warm up of 20 SSH and 20 LBCs before heading over to Grier for the formal challenge – “A wheel of Misfortune” This was an AMRAP  43 minute wheel and spoke designed workout with a 400meter run to start and after each round.  After the initial 400meter run start at the center of the wheel with 10 squat thrusters. Pax then  rifle carry block periphery of wheel 25 yards away to one of 6 cones  to perform an exercise then rifle carry back to center for 10 squat thrusters – Exercises at each cone included, 25 Derkins, 25 Blockees, 25 Weighted Squats, 25 Block Swings, 25 vertical presses, and 25 Alpo’s (crossed arm block raises).  All Pax (Painlab and bootcamp) participated.  Rifle carries and squat thrusters proved to be the archenemy and mumble chatter was quite minimal.  All pax killed it – pushing themselves beyond the usual Gashouse /PainLab work.  In the end I believe all were fairly proud of their achievements.  Despite being gassed at the end YHC called out 5 additional squat thrusters to remind everyone that you are more capable than your mind would have you believe (see David Goggins).  Tclaps to Freight who proved that despite a diet consisting of livermush it is still possible to push through over 540 reps in 43 minutes. I suspect if he took better care of himself he would have beaten SA today.

Announcements:

Sept19 – CSAUP

Sept 26th JJ 5K

Sept 27th hike Mt Mitchell

Blood drive date TBD

Prayers requests:

Friends and families battling addiction, Clavin and his family, SA’s daughter, Pizzman’s family, Double Stuf’s friend in ICU, Breaker’s daughter-in-law

 

TAPs go out to F3Lake Wylie and the friends and family of Jay Grigg – F3 “Cash” – RIP

 

 

As always it was a true honor to lead this outstanding group HIM,

 

Defib

No Sammiches today

September 11, 2020 / / 0 Comments

10 pubbers set out in search of Sammiches today but found none  It was a hot sticky mess from the pub to Marthas but these 10 HIMS endured and made it back.

 

Announcements:

Shoot-em-up Sept 12

CSAUP Sept 19th

JJ 5K Sept 26th

Mt Mitchell Hike Sept 27th

Prayer requests: Clavin and family, SA and family, Slaw, and students and teachers returning to school

 

 

New Bartender

September 2, 2020 / / 0 Comments

A dozen HIM came out to witness history this morning not by simply running to Marthas and back but to watch the rare changing of the guard at the Pub.  It is with great delight and honor that I am able to assume the role of site Q from JJ at Gastonia’s premiere running AO.  JJ has served as site Q for over 2 years (ever since Monk left) and has grown the AO.  He has led us in the rain, the snow and the swampy humidity of summer.  He has beaten back challenges from the purse carrying ruckers and served the AO with honor and dignity.  My only hope is to not screw it up.  SYITG

Coconut Horse

August 17, 2020 / / 0 Comments

6 brave men fought the urge to fartsack on what turned out to be a cooler summer morning for a nice 5 mile jaunt.  One (Pockets) got up early for EC and rucked. Fun was had by all.  Post-run at the coconut was a great discussion on Persuasion at Q-source.

 

Announcements:

Aug 29th – Annihilation with Gump at Gashouse

Sept 12 – Shoot-em-up – 9:30AM at Foothills Shooting range

Sept 19th – CSAUP – at Folson 5:30AM

Sept 26 JJ 5K – may be only run available this year

Sept 27 Mount Mitchell

Prayer Requests:

Teachers and students going back to school – especially Breaker’s M

Pax on IR especially Cinderella, Slaw and Short sale

 

The Forgotten Pub

March 18, 2020 / / 0 Comments

Unfortunately I am 2 weeks late on this backblast and have lost my mind since then – this backblast will be drawn from memory (at a  time from pre-corona madness) so please forgive me if your name isn’t here or the announcements seem dated. It was a great morning for running (I think).  We ran 5 miles (or so), leaving from the pub and returning to the pub.  There were several of us and we all returned.

 

Despite not having details here is what I can tell you everyone who showed up that morning got better.  Men supported other men struggling with fitness, fellowship, and faith.  I am glad I went even if I am foggy on the details.  I am so thankful for what this group has done for me as a man, a father, a husband and a human being.

 

Until next time Defib – Out

Sunday Runday

February 18, 2020 / / 0 Comments

Three for coconut standard route (all with EC), Three rogue runners, one Rucker, One Whoopee – Several stayed for Q-source and swallowed the DRP

 

Announcements –

March 21 5 year convergence – at Martha’s

May 3rd Pittsburg half marathon – see Sargento

 

Prayers for Whooppee’s Daughter surgery on ACL and father-in-law law with a GI bleed.

Warm winter mosey

January 15, 2020 / / 0 Comments

Honored to fill in for a nice warm winter mosey – Usual route.  EC with Quiche – much too fast for this old man – thanks for the push

 

Announcements:

New AO – New Hope elementary every Wednesday (“The Ricky Bobby”)

Pittsburg half marathon May 2nd – see Sargento

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