F3 Gastonia

Fitness, Fellowship, Faith

Author: Freight (Page 3 of 30)

Turkey day Frisbee 2023

November 27, 2023 / / 0 Comments

I’m going to do my best to account for all that were present. Some signed up and didn’t show, some were late, some showed up even though they didn’t sign up, and some did that but were late.  Herding cats! We had some good games. For the most part people were on their best behaver. Some are still sour. In the end Team Wikileaks won the championship after a double header championship round!

Team Wikileaks:

Wikileaks, Montross, Mabelline, Broke, Slaw, Chubb’s 2.0 I think they decided to name him Gator because when facing off against his dad he ate his butt up!

CSAUP Trail Run

November 18, 2023 / / 1 Comment

We had 10 come out and give trail running a go. A few others had to drop out for various reasons. It was a beautiful morning for it. Perfect weather. Clear and precise instructions were given. The trails were marked impeccably and yes you guest it, people still got lost. To be honest it was expected and I kinda hoped for it 🙂 .There’s really only so much you can do. I mean some people will get lost in there own yard. We ran in teams of 2 and Flinstone and Pockets came out on top with the fastest times. Flintstone had the fastest and even knocked Pizzaman out of his spot on a segment so you know he was gettin after it. Seuss probably had the most mileage. Unless you count Wiki’s mileage when he drove to Lowell to pick Seuss up in some neighborhood he found himself in, bless. Wiki did have the fastest laps but got slightly off on one of his laps costing him some time. Anyway we did something different and had a good time. Maybe we will do it again sometime. Thanks to all that participated.

Did you ask leppard to Q

November 18, 2023 / / 0 Comments

10 men posted to downtown on Friday. It was nice and warm for a November morning. Sweat was spilled. It was mostly mine as it was just my second BC in the last 2 months. It would have been my third had Slaw not shat all over me the previous day when I accepted the Q at Midoriyama upon his request. Once he found out the 1st F Q was available it was like I wasn’t even alive! Anyway.

Warmup: Doesn’t really matter

The Thang:

On the steps at the pavilion-hop up the steps. 5 Cdd’s at the top, hop down and do 5 at the bottom. 5 rounds

Next we did some deep sea divers for a few steps until I ran out of vertical/horizontal distance

Let’s mosey down to Main st.

1st corner 10 merkins, Around the block we went stacking them. 10 merkins, 20 lunges, 30 lbc’s, 40 mtn climbers.

Over to the Methodist church parking lot and partner up.

11’s. Run in opposite directions and do 1 little gumby in the woods. Run back and meet your partner for 10 booyah merkins. If you undertstand 11’s you know what happened next.

Mosey to the parking deck and partner up again

P1 does BTTW while P2 runs up a flight of stairs and back. Do 5 rounds. This sucked!

After this we did a few rounds of wall sits and dirty hookups before heading back.

COT:

Pledge

Announcements-Get signed up for the Christmas party and vote even if you aren’t coming(Freight 2023 most supportive/pickup the 6), help Broke out by showing up and helping SFN at the Christmastown 5k.

Prayer Request-SA took us out

Not all failures are the same

November 6, 2023 / / 0 Comments

10 Pax posted at Crossroads on Sunday morning. Some ran and some rucked. Some stayed for Q Source and some left to go make a joyful noise at church.

We continued our discussion on leaders. I brought in Abraham Lincoln but specifically talked about his failures. He lost businesses, jobs, and multiple elections and still went on to be considered one of the best presidents we have had in the United states. This lead us into discussing how we look at failure. Freaconomics podcast recently did a 4 part series on failure. I recommend listening. It part 1 Amy Edmonsin talks about the Spectrum of 6 failures. These range from blame worthy to expected. I thought it was helpful to categorize your failure to see how much at fault you are and to help determine the reasons for it.

Thanksgiving Ultimate Frisbee

October 18, 2023 / / 0 Comments

Back by popular demand the “Thanksgiving Day Ultimate Frisbee Tournament”! If you missed out on this last year do yourself a favor and get signed up. It was a hard fought battle with everyone leaving it on the field before stuffing themselves with food. It will be double elimination. Teams will be randomly selected in public at a coffeerama. It will be held at Midoriyama at the back soccer fields. 0700 players meeting. Sign up deadline is Friday 11/17.

The Greatest Leadership Lesson Ever

October 16, 2023 / / 0 Comments

Light crowd for Crossroads on Sunday morning. 3 alliance members were out early for a run. 3 showed up at normal time. 1 ran, 1 ran then walked, and 1 rucked. Afterwards we meet in Ingles where Blart joined 4 of us for the single greatest Q-Source ever where I bestowed such great knowledge on these men that they will be forever changed. It’s probably good many of the regulars weren’t there as they likely wouldn’t have been able to handle it.

COT:

Announcements-2nd F lunch at Papas and Beer, Half Marathon ruck, 24 hour run 11/4, Trail relay run 11/18 get signed up, Christmas party coming.

Prayer Request-Turtleman, Jackson Hall

F4 CSAUP

September 28, 2023 / / 0 Comments

You read that right. Fitness, Fellowship, Faith, and Freight! All coming to a trail run near you. Come out and join me at Midoriyama on 11/18 for a relay team style trail run. Very much like the Ragnar experiment race we did several years ago if you were involved in that. We will all set up in one location(the parking lot at the soccer fields at the end of the road) and won’t have to move from there other than when you are running so this will be peak 2ndF as well. Each team member will run 3- 2 to 2.5ish mile loops. Teams will be 2 or 3 man teams. We will start at 0730 and should be finished by noon. Plans will be made for food and brew somewhere after. More 2nd F! Are you afraid of trails? Are you scared of falling? Meow. Study’s have shown the best way to avoid that as you get older is to regularly travel on uneven ground. It allows your body to adjust to it and build the muscle it needs to keep you upright when you become uneven. Some people we know should have started this earlier. So come out for a good time and to improve your longevity. Sign up deadline is 11/11. You will be notified of your team/members the week of the race. Sign up link below.

11/18 Trail Relay Sign-Ups (google.com)

Freight 500

September 27, 2023 / / 0 Comments

7 Pax posted on Tuesday at Midoriyama. Pretty light crowd for a Tuesday. Some regulars were notably absent. Some back sliding in fitness?

Warmup:

Some stretches and SSH

The Thang:

We grabbed some blocks and headed to the corner of the parking lot. We split into teams of 2 or 3. Do the following exercises and reps relay style. One pax does 10 reps then rest while his partner does 10 reps, working there way up to the 100.

Rd1

100 LBC’s

100 Mike Tysons

100 Seal jacks

100 Blockees

100 meter run-both pax do one at a time

Rd2

100 Curls

100 Bonnie Blairs

100 OH Press

100 Imperial Walkers

100 meter run

COT:

Pledge

Announcements-Christmas Party 12/2, Several rucks and a trail run coming up, Still need a runner for the Tuna

Prayer Request-Several pax with some IR issues, Turtleman, Jackson Hall and family, Happy Trees SIL

 

 

Plantar Friendly

September 25, 2023 / / 0 Comments

10 Pax posted to Old School on Saturday. Fighting the plantar fasciitis I planned for very little running. Station work with 2 minutes on and 45 seconds of rest with 11 stations in all. This is how it went.

Warmup:

I don’t know I just make this part up

The Thang:

The stations were as follows

Round 1/Round 2

Slamball/backward throw

Wojo point to point/lunge

Merkin/hand release merkin

40# sandbag thruster/Avalanche

WWI/Freddy Mercury

Suicides point to point/Karaoke

60# sandbag power clean/OH Press

burpee/burpee

Imperial walker/Hillbillies

Penguin/Flutters

high plank/low plank

COT:

Pledge

Announcements

Prayer Request-Jackson Hall, Gumby’s mom, Wirenut’s mom

Moleksin:

I know some of the batflippers probably wished they would’ve gotten more cardio but I appreciate everyone’s participation. It was a good way for the mummblechatter get going and it definitely did.

 

 

Runnin the track

September 5, 2023 / / 0 Comments

10 at Midoriyama on Thursday. This is what we did.

Warmup: We did a few things. Let’s mosey.

The Thang:

In the parking lot next to the pump track. 5 merkins, 5 lunges, 5 WWI situps, then run a lap through the pump track. It’s not an easy run for sure. Rinse and repeat going up by 5 reps for 2 more rounds.

Mosey over to the lake hill. 5 dips at the gazebo and 5 in and outs at the top. Go up by 5 each round. Do 3 rounds.

At the bottom of the lake hill. 20 pretzel crunches on one side. Run the ramp up and around the Vball court. Do 20 on the other side and run back to the bottom. Do this 3 times.

Mosey back up to the road. Do 10 mtn climbers ic at each pole going back to the parking lot.

Back at the turd shack we had a few blocks sitting out to try something Mayor had shared with me. We will call it puff puff pass. Stand in a line shoulder to shoulder with a stack of blocks at one end. 1st guy passes a block to the 2nd guy then does a burpee. He then grabs another block to pass. Each person passes a block then does a burpee until all the blocks are at the other end. This went way better than expected.

 

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