F3 Gastonia

Fitness, Fellowship, Faith

Author: JJ (Page 1 of 16)

Memorial Day Murph

May 31, 2024 / / 0 Comments

31 PAX gathered for an annual tradition to honor those that paid the ultimate sacrifice for the country that we love. It was also the yearly reminder that we don’t do enough Pull-up training.

If you don’t know, The Murph was called Body Armor when Lt. Michael P. Murphy would use this for his training regimin. Lt. Murphy gave his life during Operation Red Wing in Afghanistan along with 2 other Navy Seals from his team and 16 other Navy Seals and Army Night Stalkers that were part of the rescue team. More info can be found here: https://themurphchallenge.com/pages/lt-michael-p-murphy

The workout:
1 mile run
100 Pull-ups
200 Merkins
300 Squats
1 mile run

Upon completion, we gathered for COT

The Pledge

Annoucements
Snooze 645 on Fridays in McAdenville
2F lunch in June @ Bubba 33’s
Deliverance, roving ruck workout; be on lookout for details; June 3rd is first one
PT test, first Sat in June at all AOs

Prayer Requests
Turtleman’s family
Hot Corner – lift up Murphy and heart issue
Flintstone’s 2.1 Archie
Family of children that drowned
Gavel and family
Jackson Curdy
Velvet Elvis’s M and pending delivery

These requests made YHC think of a verse that was shared the prior day at church.
“Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God;and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.” Philippians 4:6-7

We are surrounded by pain and suffering, but ultimately, we have a choice in how we respond and how we live our lives. May God take away our pain and anxiety and use us to spread his love to a hurting world.

Prayer to take us out.

Until next year…

It’s Not Goodbye, It’s See You Next Time

April 30, 2024 / / 0 Comments

YHC arrived to find Roscoe already traversing the hills of The Halfpipe. We were soon joined by Stroganoff who arrived just in time to start a loop up and back. Leave it to three HRBs to show up and close out the season just to gain points. Given the events in Charlotte the day prior, the topics of conversation were a bit more serious than in prior weeks. However, the fellowship was still great, and there were light-hearted topics sprinkled among the mumblechatter.

We may have found a potential new member for Team HRB to add for the Mortimer next year. However, we’d have to review the rules to see if this would count as an official F³ event with this new member. If no point would be awarded, then it probably wouldn’t be worth it.

We moseyed back and closed out with COT at the Dutch Oven.

We prayed for the families of the officers involved in the tragedy and for high school seniors and their parents.

Until next season…

Let’s Celebrate

April 30, 2024 / / 0 Comments

April 27th is my wedding anniversary and my mom’s birthday. So this is cause for a celebration.

Party began with a disclaimer then the warm-up
SSH IC x 15
Merkins IC x 15
LBCs IC x 15
Imperial Walkers IC x 15

The Pledge

Pain Lab went and did their thing while the bootcampers moseyed to the 1st Pres parking lot.

YHC brought party gifts and wanted to give them out while the PAX were still fresh.
Route 66 with Merkins and Bear Crawls and with stops at each parking space line.
This was well received and the PAX were appreciative of the party gifts.

Mosey to the hill at the back of 1st Pres.
It was YHC and M’s 22nd anniversary so this called for 22s.
2 SSH in the parking lot and up the hill to the benches for 20 Dips.
Count up and count down until we got to 20 SSH and 2 Dips.

To keep the party going, we celebrated my mom’s 71st birthday using the steps.
Partner up for a Dora-style party game
71 Hand-Release Merkins
171 Squats
271 Flutter Kicks

If there wasn’t enough celebration already, mosey to the baseball field at 1st Pres to celebrate Babe Ruth Day (also 4/27)
From home plate, mosey to right field for 10 Burpees
Slow mosey to center field for 10 Burpees, and 20 American Hammers
Mosey to left field for 10 Burpees, 20 American Hammers, and 30 Big Boy Situps
Mosey to home plate for 10 Burpees, 20 American Hammers, 30 Big Boy Situps, and 40 Eagle Wings (these were actually only Bat Wings, but you need an E to spell Babe, the exicon is short on E’s, and there were no bricks readily available).

From there, mosey to the pharmacy parking lot, where the PAX gave out their gifts.
If I remember, Tricycle gave us Shoulder Taps and Cheesesteak gave us LBCs (I think)

Back to the flag for a couple rounds of Mary.

Announcements
Goonie 5/4
Schiele entrance will be closed soon; will have another entrance in the back of the parking lot (more details to come)
Extinction Run
Memorial Day Murph at The Sandlot – 0700 start; no 0530 bootcamp that day
F3 Dads the 3rd Sat in June, July, and August

Prayer Requests and Praises
Turtleman
Maybelline’s parents
Maybelline’s coworkers and new business opportunity
Clavin’s M surgery praise; prayer for test on her pancrease
High School Seniors
Kids in the bus accident on 85 last week.

Prayer to take us out.

Until next time…

Addicted to Love

April 28, 2024 / / 0 Comments

It’s late in the month so need to get these BB’s in for accounting purposes. So let’s hit the highlights.

  • Alma Mater is a brand new man that arrives early for workouts
  • The PAX ran the Wells Fargo route.
  • To the question of forward or reverse, it was forward. I call the reverse route the Wachovia route (after I referred to Wells Fargo as Wachovia one day, which it hadn’t been for many years)
  • You don’t have to jump in the road and can stay on the sidewalk in front of the new storage facility being built
  • Roscoe is a beast, already running strong-paced 5 mile routes after returning from injury
  • Waterboy remains the most interesting person in F3 Gastonia
  • During prayer requests, Roscoe started playing “Tobacco Road” by David Lee Roth
  • Somehow in talking through addiction, YHC brought up Robert Palmer’s “Addicted to Love”; pretty sure that was planted in their heads all day like it was mine

YHC took us out in prayer

Until next week…

John Wick vs James Bond

April 28, 2024 / / 0 Comments

Here are the highlights from the penultimate running of The Halfpipe for the season.

  • Good to see Stroganoff back on the hills of The Halfpipe
  • At one point, a mini Q vs Q broke out when YHC deffered to Sargento and let him lead the PAX (of 2) through the neighborhood
  • Many discussion points including investment advice, prayer requests, and other stuff that I don’t remember at this point but were important at the time
  • The one discussion that has stuck with me was who would win in a battle if they were Mortal Kombat characters, John Wick or James Bond

YHC prayer us out.

NOTE: There is one more week of legitimacy for The Halfpipe. At that point, it drops into obscurity as a rouge off-the-books AO set to return next year to train the mind and body for race season.

Until next week…

Going, Going, …

April 22, 2024 / / 0 Comments

You can tell race season is dying down. YHC with a solo trip around The Halfpipe.

Only two weeks until the AO officially fades into darkness until next season.

Don’t miss out.

Puttin’ the B!+(#in’ in HRB

April 15, 2024 / / 0 Comments

Maybelline was back for V2V training except this week there is only one set of topics that I remember. YHC was all up in his Sandy V feels and complaining about sinus trouble, being tired, and any other sad story he could tell. Maybelline was a good listener.

We stopped for COT and prayer.

Until next week…

Mayor’s List

April 7, 2024 / / 0 Comments

YHC and Maybelline ran hill to hill on The Halfpipe. We discussed a myriad of topics that would have made Mayor’s Friday 2F topic list proud.

Maybelline did EC beforehand to prep for the upcoming Ville to Ville. The Halfpipe offers great training for the upcoming races since we are still in race season.

Finished with announcements and prayer requests.

YHC prayed us out.

Until next week…

Random Acts of Foolishness

April 7, 2024 / / 0 Comments

Nothing fancy and nothing too crazy for April Fools’ Day.

Warm-up
The Goof Ball IC x 10
Don Quixote IC x 10
LBCs IC x 10
Imperial Walkers IC x 10
Nur around Pelican’s

Mosey down the road towards Gastone’s Hill, stopping at the road where counting goes to die.

Route 66 at the light posts for Mike Tysons
Route 66 back at the light posts for Squats

Mosey up Gastone’s Hill. It would be foolish to run up the hill and just run back down.
So Route 78 stopping at each mailbox on the left for some exercise which at this point doesn’t matter (there were 12 mailboxes).

Mosey to the Food Lion parking lot for a round of Four Core-ners. These would be stackes
Corner 1 – 10 Crunchy Frogs
Corner 2 – 10 Crunchy Frogs, 20 Freddy Mercury (maybe)
Corner 3 – 10 Crunchy Frogs, 20 Freddy Mercury (we’ll go with that), 30 LBCs
Corner 3 – 10 Crunchy Frogs, 20 Freddy Mercury (sticking to it), 30 LBCs, 40 Flutter Kicks.

Mosey to the wall in front of Terminix for Dips and Step Ups.

Mosey to the flag for 20 seconds of Mary.

Annoucements
April 13 – Convergence, Speed for Need
May 4 – The Goonie
May 18 – Extinction Run

Prayer Requests
Family members
Bullwinkle’s new job going well

Until next time…

Bracketology

March 25, 2024 / / 0 Comments

Tried something new that’s probably not that new. It was new for me so there were some kinks to work out for next time. It was the eve of the Round of 64 so the PAX were going to work on their bracket.

0530 let’s go

Disclaimer

Warm-up
SSH IC x 16
Merkins Single Count x 16 (Q fail on trying to count these, just stick to calling cadence…)
LBCs IC x 16
Imperial Walkers IC x 16

YHC was worried the weinke was going to be short (that’s what she said) so we took the long was into the park stopping at each light pole for 5 Squats.

We wound our way into the unlit trail entrance at the back of the park and moseyed to one of the soccer fields.

Here’s the deal, think of the field like a bracket. You have 2 competitors, one at each corner on the same side. They meet. One will advance.

Round of 64: 64 SSH at one corner, mosey the short length of the field to the other corner for 64 LBCs
Mosey to the middle of the field where a coin was tossed to determine the winner. LBCs moved on
Mosey to the opposite side of the field to one corner
Round of 32: 32 Squats at one corner, to the other corner for 32 Flutter Kicks (count one side). To the middle, where Flutter Kicks advanced
This was another Q fail. After each victory, the PAX were to repeat thee exercises that had advanced to that point.
We missed the LBCs after the round of 64, so 64 LBCs for Round of 64
Then, 64 LBCs and 32 Flutter Kicks for Round of 32
Mosey back to a corner
Round of 16: 16 Big Boy Situps vs 16 Plank Jacks. Mosey to the middle, Big Boys advanced (the Core Conference was dominant at this point)
64 LBCs, 32 Flutter Kicks, 16 Big Boys for Round of 16
Round of 8: 8 Peter Parker Merkins vs 8 8ct Body Builders. Mosey to the middle, where fortunately, PP Merkins advanced
64 LBCs, 32 Flutter Kicks, 16 Big Boys, 8 Peter Parker Merkins for Round of 8
Final Four: 4-corner run (loop around the field on the track) vs 40 Morrocon Night Clubs (the Cinderalla of the bracket)
4-corner run advanced but given that time was short, the run was back towards the flag.
Stopped for the Championship which was Lunges vs Bear Crawls. These were done through the parking lot. Lunges advanced so another round of lunges were done.

Mosey back to the flag.

Announcements
4/13 Convergence @ The Ballpark + Community Foundation Run
Extinction Run may get moved
5/4 The Goonie – 3am at Schiele; be on lookout for more details
Dream Center opportunities coming up on Thursdays

Prayer Requests
Maybelline’s family w/ loss of his grandfather
Mental Health
Stubing – praise for marriage conference
Maybelline – prayer for a Bible study he’s a part of

Prayer to take us out.

Thanks to the guys for their patience as the Q stumbled his way through the workout. Survive and advance, learn from your mistakes, and get better next time…

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