F3 Gastonia

Fitness, Fellowship, Faith

Author: Dr. Seuss (Page 8 of 14)

Take 2

June 24, 2021 / / 0 Comments

7 HIMs came out to join YHC for a pleasant evening at Midoriyama.

Pledge

Warm Up: 10 IC Don Q, Toy Soldiers, Grass Pickers 

Thang:

Dominoes: (after about 2 comments by Freight to distract, YHC finally got the explanation out)

Line up in a left side plank. 10 Merkins all way down/hold plank after; then right side plank, 10 Merkins.

Harley Quinns-Run to yardage line and suicide 

10 Burpees

20 Werkins

30 LBCs

40 CDDs 

30 LBCs

20 Werkins

10 Burpees

DORA 1,2,3 

100 Dips

200 Flutters-count one leg

300 Step-ups-count each

Triple Nickel

5 Diamond Merkins at bottom of hill/5 Dying Cockroaches at top of hill

Dominoes-Take 2 

Mary : American Hammers, Box Cutters

Word:

For those whom he foreknew he also predestined to be conformed to the image of his Son, in order that he might be the firstborn among many brothers. And those whom he predestined he also called, and those whom he called he also justified, and those whom he justified he also glorified.

Romans 8:29‭-‬30 

“..in the struggle for holiness in an unholy world, God is with us, behind us, not only AT our side but ON our side. Whatever opposition there may be from the world, flesh, devil, God the Trinity has DETERMINED to POUR HIS ENERGY into making us like Jesus Christ. It is His settled purpose.”  Sinclair Ferguson

God has chosen to make it a high priority to pour His energy into make believers Christlike. It is His settled purpose..as Sinclair Ferguson states.

Announcements:

Nail Clippers/Chapstick

July 9-F3 Table to be set up at Downtown Alive. Freight will be sending more info on this.

Requests:

James Goudelock

Ashpond’s Brother-in-law- Quadruple bypass

Turtleman as he continues to recover

Freight took us out

Name-o-rama: Take 1, Take 2 (I inadvertently hit some button the first time).

Thanks for coming out!

Seuss

 

1..2..3..4…..5

June 17, 2021 / / 0 Comments

YHC got to the Pub a little earlier than usual to find an empty parking lot. The minutes drew closer to running time..and Waterboy emerges out of the gloom (just like Red Ribbon does at Mt. Hollywood). .then Roscoe pulls up..then JJ runs in.

We ran a route we hadn’t taken in while. It was a nice run an fellowship on an unusually cool morning. We get back..and Shortsale joins us..a little tardy, but glad to have him, regardless!

Announcements:

F3 Dads-Saturday at 7 a.m. -Yank.

Requests:

Linus’ Dad-cancer

Stroganoff-2 hernias

Turtleman has a scan Friday morning to determine the status of his cancer

Roscoe’s Dad going into Assisted Living and his friend’s wife with cancer diagnosis

Word:

Romans 8:26 ESV

 Likewise the Spirit helps us in our weakness. For we do not know what to pray for as we ought, but the Spirit himself intercedes for us with groanings too deep for words.

I like this translation:

 So too the [Holy] Spirit comes to our aid and bears us up in our weakness; for we do not know what prayer to offer nor how to offer it worthily as we ought, but the Spirit Himself goes to meet our supplication and pleads in our behalf with unspeakable yearnings and groanings too deep for utterance.

Thankful for you guys, the run, fellowship, ability to do this! Let’s really pray for these requests..lift up Turtleman for tomorrow!

Seuss

Forget Me..Not!

June 14, 2021 / / 0 Comments

5 Pax plus YHC came out to Mt Hollywood on a muggy, but nice-looking morning.

Pledge

Warm-Up: 10 I.C. of: Don Q, Gravel Pickers, Toy Soldiers

Thang:

Mosey to top of hill by school

Route 66 with Burpees at each pole. When at bottom, do ALARM

ALARM-Partner 1 Runs; Partner 2 AMRAP, then switch

A-50 Merkins

L-100 Squats

A-150 LBC’s

R-200 Russian Twists

M-250 Mountain Climbers

To get back up the hill with same partner:

Catch Me If You Can: NUR with 5 Imperial Squat Walkers

Mosey to school.

7 of Diamonds:

7 -WW1s

14- Lunges

21-Flutters

28- SSHs

Word:

2 things to remember:

“The Christian life is a daily pleading for help and experience of help from God Himself.” – David Platt

For I will satisfy the weary soul, and every languishing soul I will replenish.”Jer.31:25

Announcements:

F3 Dad’s this Saturday at the Yank, 7a.m.

Blood Drive this Thursday

Join the GrowRuck team in preparation for August

Requests:

Buckshot’s friend

Turtleman

Pax traveling

YHC took us out.

Seems that I couldn’t remember Bubba Sparxx’s name when I asked him to give me a 10-Count; Oh, he reminded me. Seems Bubba Sparxx wasn’t quite sure if he had the Q at Storm tomorrow; I reminded him..He does.

I guess Pillager “forgot” to post; we were going to practice some cadence with SSHs..next time.

Great to have Gator with us for his second post; come back!

In fact, I would encourage more Pax, especially those in the Belmont/Cramerton area to post at Mt Hollywood. I don’t get there much during the school year, but it really is a great venue.

Very thankful,

Seuss

“Team Prison Break”??

June 2, 2021 / / 0 Comments

Pledge

Run:

Real nice crowd of 11 today at Prison Break as YHC made it with about 3 minutes to spare. My brother Roundup asked me to sub Q, and I gladly obliged.. though he was missed!

Broke stuck to his plan and did about 7.5 miles.

Wichita ran 5 for his first time..really nice work!

Ball Joint and Westside continue to impress as new runners pushing themselves!!

Loveboat has been with us a lot again since being away for awhile, without ever losing his stride.

Barrel Racer and Sarlaac are consistent runners, which I admire.

It is great to see Slaw running consistently again..never tire of having him around.

SA continues to push through..and push me; pray he is on the mend. I hope Slaw didn’t mind me commandeering  him for my running partner.

And Hacksaw was here and back at it after being on the IR.

So, we saw all of the efforts the guys are putting in and thought we need to put this to use. Team “Prison Break” for the P200 in March..plus Roundup to make it 12??

Announcements:

Our service project: Chapstick and Nail Clippers

Requests:

Turtleman

Big Pappy and family

SA and family

Westside’s daughter’s doctor appointment

Word:

I lift up my eyes to the hills.
    From where does my help come?
2 My help comes from the Lord,
    who made heaven and earth.

8The Lord will keep
    your going out and your coming in
    from this time forth and forevermore.

Psalm 121:1-2,8

David Platt: “The Christian life is a DAILY pleading for help and experience of help from God HIMSELF.”

Wichita took us out.

Thankful to have subbed,

Seuss

 

 

“Stay the Course” at the Pub

May 27, 2021 / / 0 Comments

8 Pax came out and ran well in muggy weather. No one got lost; everyone finished.

Announcements:

Murph-Monday, 7a.m. Sandlot

June 16 Blood Drive

Sargento raising money for World Vision; $5000 by end of August is the goal. See him for details.

Prayer Requests:

Queso-Driving test

Turtleman

SA and family

Big Pappy

Roscoe Father-in_law staying at Hospice for weekend

Breaker Breaker daughter-in-law’s interview

Graduations

YHC took us out.

Nice work, guys!

Seuss

Canoe Status?

May 22, 2021 / / 0 Comments

6 Pax came out to Old School for what YHC tried to make a decent beatdown! Nice work

Pledge

Warm-Up:  10 IC: Toy Soldiers, Gravel Pickers, Peter Parkers

Thang:

Route 66 with Burpees at each pole 

To get back to the park: Catch Me If You Can: NUR with 5 Imperial Squat Walkers

Dora on wall-Partner run in any direction

100 Incline Merkins

200 Step Ups

300 Dips

Hindenburg BLIMP: on the field track

Round 1: 10 Burpees

Round 2: 20 LBFC’s 

Round 3: 30 Imperial Walkers

Round 4: 40 Merkins

Round 5: 50 Plank Jacks

We had to modify this one for time, so we left of the (s) SSH. Nice work guys!

Glad to have Blart come out in the midst of DORA to make even teams. A little tardy perhaps? Regardless, it was great to have him! 

I hope this was enough of an upper body workout for Wirenut!

Purple Haze rode 8 miles before the workout; Freight rucked for about 10 after the workout.

Sister Act pushed me again! I feel like it’s been awhile since I’ve worked out with him.

Seems like I heard a little crumbling as SA and I were working through the BLIMP, and I thought Freight was going to knock me out when I called Burpees again. Could YHC possibly have ‘achieved’  “Canoe” status?

Word:

Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness (loyalty,  unwavering, single-mindedness, devotion). And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing. James 1:2‭-‬4 ESV

“The ultimate goal, however, is not steadfastness, but what it (steadfastness) produces: it proves our faith, polished our graces. It shows that trust in Christ is.. a joyful reliance on the Savior who proves Himself to us in all circumstances.” Sinclair Ferguson 

Requests:

Big Pappy and family

Turtleman

SA and family

YHC took us out.

Thanks for the opportunity to lead and serve!

Seuss

Form at the Storm

May 11, 2021 / / 0 Comments

14 pax came out to the Storm. We focused on form in the “Hey Buddy WOD”, and the men pushed themselves and each other. Glad to have Cinderella back out on his birthday and the day before his F3 Anniversary.

Pledge

Warm-Up:

Hillbilly’s- Woops! I mean Goofballs

Hillbilly’s-back on track

Side stretches

Thang:

Hey Buddy WOD

Run to school

Then, 5 Rounds of:

10 Lunges

10 Air Squats

10 Big Boy Sit-Ups

8 Burpees

Run to circle

Catch Me If You Can

Partner 1 performs 5 Imperial Walker Squats and then runs to catch the Partner 2, who is NUR uphill. 

Bear Crawl 1-2-3

Partner up, perform 100 Merkins, 200 LBCs, and 300 Plank Jacks as a team. While Partner 1 is doing the 1-2-3, Partner 2 Bear Crawls around the circle, then flip flop until all Merkins, LBCs, and Plank Jacks are complete.

Run back to school:

De-escalators:

10 DIPS, 20 Flutters, 30 High Knees

9, 18, 27

8, 16, 24

7, 14, 21

6, 12, 18

5,  10, 15

8 Burpees to finish.

Announcements:

New AO: Bunker: This Saturday, 7 a.m. at Yank

May 22 Amoeba Ruck

Requests:

SA and family

Big Pappy and family

Pillager’s Dad

Dry Rub’s M recovering

Word:

jIncline your ear, O LORD, and answer me,

for I am kpoor and needy.

3  nBe gracious to me, O Lord,

for to you do I cry all the day.

4  Gladden the soul of your servant,

for oto you, O Lord, do I lift up my soul.

5  For you, O Lord, are good and pforgiving,

qabounding in steadfast love to all who call upon you.

6  rGive ear, O LORD, to my prayer;

listen to my plea for grace.

7  In sthe day of my trouble I call upon you,

tfor you answer me.

But you, O Lord, are a God gmerciful and gracious,

slow to anger and abounding in steadfast love and faithfulness.

16  hTurn to me and be gracious to me;

give your strength to iyour servant,

and save ithe son of your maidservant.

Cinderella took us out; after which he was serenaded with a rendition of “Happy Birthday”.

Great work! Thanks for coming out! Keep at it!

Seuss

 

Warm and Cool

May 5, 2021 / / 0 Comments

10 HIMS pushed hard at Prison Break this morning! We kind of all went our separate ways and worked up a sweat, YHC included, but the wind cooled us down quickly.

Broke put in 7..or just a tad short of it at 6.97 in total..like Father-in-Law, like Son-in-Law.

Ball Joint ran 5 for the first time, yet says he hates running..seems not to have held him back.

Lots of comments about Wichita shoes lately..they must be working well for him because he is in his stride.

Blart ran the Tech Park run alone..I should have joined him for that challenge.

Leppard was all suited up and ready to roll.

Did Bedpan run barefoot??

Toepick..twice in the past few days with him..glad to see him back. Ratchet, too! Keep coming out, guys!!

Sarlaac always a consistent effort and has been super supportive of YHC!

Great work, men! My brother, Roundup was missed..but, no worries, we got our run in later that day.

Announcements:

Belmont Ruck

Freight’s supply request: Travel-size toothpaste/Bandaids

Requests:

Sister Act/family

Pappy’s family

Huck’s family

Gumby’s Mom

Slim Shady’s Dad

Word:

The gospel: 1 Cor 15:4 that Christ died mfor our sins nin accordance with the Scriptures,

4 that he was buried, that he was raised oon the third day pin accordance with the Scriptures, 

Made too many mistakes; too bad to ever be reconciled. No, at least that’s a realization that we are all sinners and that we cannot do anything to save ourselves or get out of our sin, but Christ has paid that price for us.

Honored to sub Q today!

Seuss

 

 

Which Way Should We Go?

April 21, 2021 / / 0 Comments

9 HIMS came out for a nice morning run- before the cold weather sets back in-at Prison Break.

Announcements:

PT Test at Gashouse this Saturday 7:00. All other AO’s will be open.

Individual packs of Kleenex and wipes for Freight’s ministry.

Requests:

Turtleman

Gumby’s Mom

SA and family

Big Pappy and family

Pledge

Happy to sub for my brother and good friend, Roundup!

You guys continue to push and encourage me!

Seuss

To Stretch or Not to Stretch

March 30, 2021 / / 0 Comments

Great morning for a workout as 15 HIMS pushed themselves at the Storm!

Dirt always says YHC brings something new; I actually did have something new to interject into the warm-up. One of my goals is to remember to stretch before and after a run, so  I thought I would introduce one new stretch, the Gorilla Stretch. Get in gorilla position and slowly stretch up. Well, there seemed to be two camps of thought about this.

Pledge

Warm-Up:

SSH, Gorilla Stretch, Don Q’s

1st & 10

Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the very end. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint to the very end, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed.

Oblivious and Clampett are fast; SA is a beast; every pax pushed themselves! Buckeye loves to stretch and makes that known; SA doesn’t and makes that known..telling me to pay Buckeye no mind.

7 of Diamonds

At each of 4 corners:

Round 1– 7 4-count CDDs

Round 2-14 Big Boys

Round 3- 21 American Hammers

Round 4- 28 Plank Jacks

So, I caught flack for stopping at what are technically not “corners,” so I extended the actual routine. Watts Up tried to get technical with me about something that went right over my head. Buckeye wanted to talk stretch, SA doesn’t want to hear it.

Quarter Pounder

Sprint 25 yards-25 High Knees-NUR back to beginning

Sprint 50 yards-50 squats-NUR back

Sprint 75 yards–75 LBC NUR back

Sprint 100 yards-Flutters-NUR back

Lindsay’s- 30 DIPS/10 Step-Ups, 25/15, 20/20, 15/25

Buckeye was given the opportunity to lead a stretch but declined.

Word:

Jesus said to him, “I am the way, and the truth, and the life. No one comes to the Father except through me.

John 14:6 ESV

Salvation comes by faith alone, by grace alone, through Christ alone. It is a gift we don’t have to work for it.

“We can stand safely, securely, and confidently before God because of the work of another, namely Christ. ” Exalting Jesus in Philippians

Announcements:

Convergence-4/17 Bulldog (All other AO’s closed)

Freight collecting supplies

PT Test 4/24 Gashouse (All other AO’s open)

Prayer Requests:

Job situations

YHC took us out.

Name-o-rama (Buckeye wanted to change his name..to what, just give it a guess).

Thankful for you guys..good times!!

Seuss

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