Fitness, Fellowship, Faith

Author: Mayor (Page 3 of 15)

Crossroads 04-June-23

Theodore Roosevelt was the man I chose for leadership lessons today.  He is one of my absolute favorites and there are several good quotes listed below.  We discussed how closely these relate to Qsource even though they were more than 100 years ago and there were several branch discussions.  It goes to show that what it takes to be a leader never changes. I have two good books I can loan and recommend.  Mornings On Horseback by David McCullough and The Rise Of Theodore Roosevelt by Edmund Morris.  I can also recommend The River Of Doubt by Candice Millard, which is in his later years as he rides the Amazon.

Announcements:  2nd F Lunch at Logan’s this month,

Prayers:  Broke’s coworker with heart surgery, pax with injuries

Pledge, Prayer, Qsource.

Leadership Lessons

    1. If I have anything at all resembling genius, it is in the gift for leadership…. To tell the truth, I like to believe that, by what I have accomplished without great gifts, I may be a source of encouragement to Americans.
    2. As soon as any man has ceased to be able to learn, his usefulness as a teacher is at an end. When he himself can’t learn, he has reached the stage where other people can’t learn from him.
    3. There were all kinds of things of which I was afraid at first, ranging from grizzly bears to “mean” horses and gun fighters; but by acting as if I was not afraid, I gradually ceased to be afraid.
    4. Whatever I think is right for me to do, I do. I do the things that I believe ought to be done. And when I make up my mind to do a thing, I act.
    5. No man has a right to ask or accept any service unless under changed conditions he would feel that he could keep his entire self-respect while rendering.
    6. There is nothing cheaper than to sneer at and belittle the great men and great deeds and great thoughts of a bygone time—unless it is to magnify them and ascribe preposterous and impossible virtues to the period.
    7. If my virtue ever becomes so frail that it will not stand meeting men of whom I thoroughly disapprove, but who are active in official life and whom I must encounter, why I shall go out of politics and become an anchorite**. Whether I see these men or do not see them, if I do for them anything improper then I am legitimately subject to criticism; but only a fool will criticize me because I see them.
    8. It is a peculiar gratification tome** to have owed my election…above all to Abraham Lincoln’s “plain people’; to the folk who worked hard on the farm, in shop, or on the railroads, or who owned little stores, little businesses which they managed themselves. I would literally, not figuratively, rather cut off my right hand than forfeit by any improper act of mine the trust and regard of these people…. I shall endeavor not to merit their disapproval by any act inconsistent with the ideal they have formed of me.
    9. There are many kinds of success worth having. It is exceedingly interesting and attractive to be a successful businessman, or railroad man, or farmer, or a successful lawyer or doctor; or a writer, or a President, or a ranchman, or the colonel of a fight regiment, or to kill grizzly bears and lions. But for unflagging interest and enjoyment, a household of children, if things go reasonably well, certainly makes all other forms of success and achievement lose their importance by comparison.
    10. Most of all, I believe whatever value my service may have, comes even more from what I am than from what I may do.

**anchorite:  a person who lives in seclusion usually for religious reasons
**tome:  a volume forming part of a larger work

I did not include his more notable “man in the arena” or the “best executive”, but we did read them and discuss them.  There is a tremendous amount of information on the internet, just trust the source.

Midoriyama 01-June-23

Lots of folks here today.  Wojo kicked everyone off with the warmup and moseyed to the lower soccer field to split up teams.  I don’t remember much as I was a conscientious objector, but I am very certain that Def’s team lost…

Announcements:  Family fun day Saturday at Forest City NC meet at Mexican restaurant (check slack), Snooze workout at 6:45 across from Spruce Goose in McAdenville, F3 Dads June 17 at the Yank, Multiple Thunder and Lightning opportunities so review slack,

Prayers:  FNGs Dad, Purple Haze’s 2.0 and safe travels, graduates, those injured and sick.

Mt. Hollywood 13-Feb-23

Disclaimer:  Not a professional, but we will not move to fast or too far that you will not be able to keep up.  Work in between will be done with my count or a count of others who are called on.  Work hard for them. Stay with the group in cadence.  We will not go so fast where anyone gets left behind.

Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT) – Joke today was I made a faux paux and send lets get back to the COT and end in a rotating fashion.  I owe Pilgrim two burpees.

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Motto:  We welcome men of all fitness levels and all physical abilities to our workouts. We have no requirement for membership other than you show up on time to the location and follow what the workout leader has planned. We will not leave any man behind!

 

Warmup:  Easy lap, SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, Marching Elephants, MNC x10IC
Pledge
Metcon Work (HIIT) with 40 seconds on and 20 seconds off: Exercise and then run two laps around the school lot.
Split Squat – One leg, next round get the other one.
Step Ups
Squats/Squat Jumps
Dips
Merkins
Mountain Climbers

We got three rounds in and grabbed 25 Tib Raises and 25 calf raises trying to work on muscles not typically worked that help the back and knee.

With a few minutes left we did some trivia for the mission and principles for some burpees as the prize.

Announcements:  Viking Dash 2/25 (5k, 10k, Half),  Extinction Run starts at 9:00 Get there early, May 15 Younglife Golf Tournament, looking for a new site Q at Hollywood.

Prayers/Praise: Huckleberry, Turtleman, Ratchet, DtD team (safety), PAX Injuries, Boudin (Back, Son and Daughter), Clavins M, Radars sister, Tooth Fairy, Wirenut, Pillagers M, Termites brother, Silent prayers by PAX

Name-O-Rama:

BOM: Pilgrim took us out.  Thank you all for coming out.

Crossroads 15-Jan-23

After finishing up what I could of the 50 miler, I showed up early to see everyone had hit thier goal and rode off.  To my dismay and chagrin, BOS and Maybelline decided to leave to go to the Coconut Horse even though they were a quarter, one-fourth, .25 miles away from Crossroads.  You hate to see it, but it could’ve been who had the Q.

Runners, ruckers alike take off at various times and various speeds for various distances.

We circle backup where YHC had put in some work to make sure we all said the pledge super slow to prank Dr. Seuss and get under his skin.  Bonus is that it got Freight as well.  Good job guys.

Announcements (during this time there was some other conversation and I was too cranky and cold to deal with it):  Convergence 2/11 at Folsom, 2nd F Lunch 1/25 at Hillbilly’s

Prayers: Slaws M, Gumbys mom, Wirenuts family, Huckleberry, Turtleman, Big Pappy, Recovery for 50 miler guys, Freights M

Pallbearer took us out

QSource (Commitment):  Dr. Seuss, Pallbearer, Hunkajunk, Sister Act, Sarlacc, Quiche, Camellia, Gumby, Blart, Wirenut, Freight, Slaw, Mayor

Prison Break 11-Jan-23

Runners and Ruckers

Pledge

Announcements:  50 miler this weekend at Old School.  Bring canned goods for DCM and money for angel bows, 2nd F lunch soon at Hillbillys, Folsom closed this weekend and go to Old School.

Prayers/Praise:  Turtleman, Huckleberry, Wirenut, Wichita, Termite, Chubbs, EZ Rider, Purple Haze Neighbor (praise), Work procedure

Name-o-rama and Haze took us out.

The GOAT 05-Jan-23

Disclaimer:  Not a professional, but we will not move to fast or too far that you will not be able to keep up.

Pledge

Warmup:  Easy lap and up to stairs, SSHx15 IC, Gravel Pickers x10IC, Marching Elephants, MNC x10IC

Started with a little fun trivia quizzing the guys on the principles in order.  Three burpees for wrong answers.

Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT)

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Thang:
10 Merkins, 20 Sit-ups, 30 Squats, 40/20 Lunges, 50 SSH, 60 Second Wall Sit, run to bottom of stair and back up
At some point, Nutria put my wienke in his hands.  I didn’t care for that so we did five burpees.
RINSE AND REPEAT

With time running out, we swap the reps on the last set and do 60 Merkins, 50 situps, etc.

Circle up with five to go for some squat work by Moby. Do the best you can. YHC caught some burning.

Time

Announcements: 24 hour run at old school 2 miles every hour on the hour, remember the uniqueness of the Storm and the Goat with Coffeeteria. Gaston YoungLife Golf Tournament May 15, Mt. Hollywood Site Q is up for grabs from Freon (Reach out to him if you know someone or want it).

Prayers/Praise: Health for pax with injuries, Wirenut and family, Tooth Fairy and family, Slim Shady and family, Sunday prayer at 3:00 at schools (see slack post from Buckeye), Huckleberry, Turtleman, BOS and upcoming interview

Name-O-Rama:

 

Old School 31-Dec-22

Disclaimer
Short warm up:  SSH x20IC, Gravel pickers x10IC, MNC x20IC, Delt Flyes (like this) x10IC

Mosey to city building for more warmup and pledge
Marching Elephants, straight leg lifts, bridge, lying leg lifts (Jane Fondas), stretches

Mosey to Papas intersection.

10-Merkins
20-Walking Lunges (count each step)
30-Squats
40-Flutter kicks (count each leg)
50-LBCs
Run to two  and mosey back one intersection. Rinse and repeat for time

Time check for Mary.  One minute left and two canoes called Mike Tysons

Announcements:  Beer mile today at 11, First F Q challenge “pushing rocks” starts tomorrow so send weight to Flintstone

Prayers/Praise: Wirenut (Mom, Dad and 2.0), Steve Alexander (stroke), Huckleberry, Turtleman, Montross (M’s grandmother passing), Gumby (sick) myself

Name-O-Rama:

Pallbearer took us out!

Folsom 6-Dec-22

Disclaimer:

Flagpole for Pledge.  Not there so we look to Wal-Mart and grab it

Warmup:  SSHx15 IC, Gravel Pickers x10IC,

The Thang:

Blockbuster:  Six (6) exercises with 10 reps and run two laps around the upper lots.

    • Exercises:
    • blockees
    • squats
    • presses
    • tricep extensions
    • curls
    • SLDL

Mosey back for some french fries IC and mountain climbers.  Finish it off with a little SSH.

Prayers/Praise:

Name-O-Rama:

COT:

Downtown 11-Nov-22

Disclaimer:  Not a professional, but we will not move to fast or too far that you will not be able to keep up.  Work in between will be done with my count or a count of others who are called on.  Work hard for them.

Flagpole for Pledge

Warmup:  SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, MNC x10IC, Arm circles

The Thang:

  • Line up according to Spackle’s direction
  • Run in cadence to FUSE stopping at intersections/locations chosen for ascending work.
  • Exercises:
    5 burpees
    5 burpees, 10 Merkins,
    5 burpees, 10 Merkins, 20 Squats
    5 burpees, 10 Merkins, 20 Squats, 40 SSH

11s at FUSE lot with CDDs and Curb Squats (heels on curb and do a full range squat)

Route 66 with Bobby Hurleys.

Move to the fence for 20 calf raises called by YHC.

Mosey back to start stopping at locations earlier to work the number back down and dropping an exercise at each location.

Questions:  Does Veterans Day have an apostrophe (no). What was it originally called (Armistice Day). Due to government mishaps, it was moved and celebrated in this month until correct (October).  Who signed the bill making it Veterans Day (Dwight. D “Ike” Eisenhower).  What branches of service fought in WWII (USMC, ARMY, NAVY – Air Force was formed after and was the Army Air Corp)

Time was called but Sister Act asked about 22 for vets.  He called them for the finish.

Announcements: Stuffing to Gearwrench for Morons for Beer, Need pushers for Christmastown after Thanksgiving so HC to Broke, can goods to Freight and BOS for DCM, Christmas party 12/3, Ultimate Frisbee Thanksgiving morning at 7 (Midoriyama) so HC to Freight,

Prayers/Praise: EZ’s family, Veterans, Ball Joint at the race

“Perhaps you and I have lived with this miracle too long to be properly appreciative. Freedom is a fragile thing and is never more than one generation away from extinction”
~Ronald Reagan

Name-O-Rama:

COT:

Principles of F3:

  1. Free of charge (zero cost, never charge for a workout)
  2. Open to all men (no matter the man, you are welcome)
  3. Held outdoors (rain or shine, heat or cold we are out there)
  4. Peer led (led in a rotating fashion by the men who attend)
  5. End with a Circle of Trust (always ends with a COT)

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Motto:  We welcome men of all fitness levels and all physical abilities to our workouts. We have no requirement for membership other than you show up on time to the location and follow what the workout leader has planned. We will not leave any man behind!

« Older posts Newer posts »

© 2024 F3 Gastonia

Theme by Anders NorenUp ↑