F3 Gastonia

Fitness, Fellowship, Faith

Author: Tool Time (Page 1 of 6)

The Three F’s

November 14, 2020 / / 0 Comments

Warm-up:

24 SSH IC

100 Moroccan Nightclubs IC

The Thang:

The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Mosey to the Amphitheater 25 triceps Dips IC X 2

YHC then spoke about why we do the first F. We do this so that we can be physically fit enough to take care of the needs of those in or everyday lives. If were doing this thing to run farther or faster or to get bigger muscles, then we are missing the point of F3.

Mosey to the tennis court

25 In and outs mosey one lap around courts

YHC talk about the Fellowship aspect of F3 and the different relationships we should form with our F3 brothers. Our Pax at whatever AO’s we are posting to , Our Shield Lock ( the 2 AM brother show to Know) , and Whetstone the vertical Mentor ( Stone) and Mentee (Blade) relationship.

25 LBC’s mosey one lap around courts

Huck whined at this point that it was not even worth getting down on your 6 for that.

25 LBC’s mosey one lap around courts (Huck should know better)

Huck then had to leave for a prior commitment and even though he had previously called YHC a liar, YHC did not call any Burpee’s  ….Hacksaw did

10 Burpee’s OYO

10 LBC’s mosey one lap around courts.

THC then talked about the 3’rd F and what it means within F# ….Simply that we are not here for ourselves, that there is something greater that we serve. YHC then spoke about his faith and or relationship with our creator, then our M, then or 2.0’s, then our brothers, then our work, then community. There is no work life balance! It is a lie, there is only a right priority in which things are to be attended to. Joy comes from this, through the relationship with Christ and through no other way. You may gain happiness without Him; however, you will never gain Joy. We must look outward and pour ourselves into serving others. Find your daffodil ( the group in which your called to serve) and your Dolphin ( the way you were uniquely created to serve).

25 Fifer Scissors mosey one lap around courts

25 right side 25 left side Oblique V-Ups OYO mosey one lap around courts to the Flag

COTPrayers – Sparky’s Parents, Those that have lost loved ones during the holiday , Big Pappy getting two more children.

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

 Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

It was an honor to lead today men!

Tool Time

Nice Visit

July 2, 2020 / / 0 Comments

YHC was thankful to be able to mosey with some of the fine PAX of F3 Gastonia this morning. We got in 5miles going to Martha’s and back. Something special about this region….we all pushed…we all got better…and we we were all thankful for our freedom and ability to be at The Pub. Now is the time that F3 Pax should shine their light. We have been training for times like these men. Our Faith, Our Families , Our Brothers, Our  Country need us  now men. Help someone today and the next and next…Ect….Male  Community Leadership! Let’s do this! Let’s impact for good! Let’s be Virtuous Leaders!

“Be on the alert, stand firm in the faith, act like men, be strong. Let all that you do be done in love.”
‭‭1 Corinthians‬ ‭16:13-14‬ ‭NASB‬‬

ToolTime

Impromptu Q

April 4, 2019 / / 0 Comments

So YHC had the opportunity to post this morning at The Pub and then go to a luncheon later in the day with some F3 Brothers to hear Joko Willink speak. On the way back Freight questioned YHC about Midoriyama and being there…Well YHC decided to call Blart and ask for the Q. You see YHC actually ate pretty poorly at the luncheon so a Murph was in order!!!!

 

Warm-up:

None

The Thang:

This one is real simple

1 mile Mosey

100 Pull-Ups

200 Merkins

300 Squats

1mile Mosey

We circled up for a few exercises with a little time to spare

20 V Up/ Roll Ups

20 Burpees OYO

And 22 merkins for the Vets!!!

Great work by all PAX today this is a real mother of a beat down. Those of you who didn’t like it ….Blame Freight!

Pledge

COT

Prayers:

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

It was an honor to lead today men!

Tool Time

Post Mary Mosey

February 17, 2019 / / 0 Comments

Warm-up:

NONE

Pledge

The Thang:
25 men went out for some fellowship and a mosey or Ruck. Some did 5 Some did more some did less, all got out of the fartsack and made each other better

COT
Announcements – CSAUP next Saturday, Rooster following Saturday
Prayers- Health for our Families
Proverbs 27:
17Iron sharpens iron,
and one man sharpens another.

Tool Time

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Whoopee’s Not Here

January 17, 2019 / / 0 Comments

Warm-up:

NONE
Pledge
The Thang:
11 men went out for some fellowship and a mosey all did 5, got out of the fartsack, and made each other better. Whoopee was the best co Q I’ve ever worked with he didn’t argue once!

COT
Announcements – Rice and Beans event get with Anchorman if you want to sign up!
Prayers- Health for our Families, Sargento’s M’s Uncle, others I have forgotten apologies.
Proverbs 27:
17Iron sharpens iron,
and one man sharpens another.

Tool Time

November 29, 2018 / / 0 Comments

Warm-up:

 

NONE

Pledge

The Thang:

8 men went out for some fellowship and a mosey ….some did 3 miles some did 5  one did more all got out of the fartsack and made each other better. One ran really slow….Defib

 

COT

Announcements Christmas Party December 15th please complete form if you have not

Prayers-

Loved ones dealing with sickness, Tool Times Interview, soldiers serving our country

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

 

Tool Time

Giving Thanks

November 22, 2018 / / 0 Comments

Today is the day of Thanksgiving ….so here we go Tool Time is going to be giving….a beat down that is…..it went something like this… YHC was looking for a flat area the street was too close so let’s mosey to the other side of Goat Island.

Warm up

Q Fail #1 – Exercises in the warm-up were all supposed to be single count ….IC was called for most!

 

SSH x 35 IC

1 Burpee

Hillbilly x 15 IC

2 burpees

Cotton pickers x 10 IC (with a clap!!!)

3 burpees

Monkey humpers x 15 IC

4 burpees

Train 5 Burpees OYO

Merkins x 15 IC

5 burpees

Jump Squats x 10 OYO

6 burpees

Somewhere in here Defib decided to get out of the fartsack and join us – (10 Burpee penalty for all Thanks Defib!)

Toy soldiers x 10 IC

7 burpees

Squats x 15 single count

8 Burpees

Carolina Dry docks x 15 IC

9 burpees

Peter Parker x 15

10 burpees

 

 

Core Time with Tool Time or was it Core wood by Norwood??? Hrm???

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

American Hammers -50

 

 

Cindy:

(Modified twice….was supposed to be 5 rounds however due to Q Fail #1 we ran out of time.)

 

1 round

Cindy= (5 pull-ups, 10 Merkins, 15 Jump squats) Run a lap between each set.

Done.

Today take a few moments and give thanks for the many blessings you have men! We all have busy lives and I know for YHC I do not do this quite enough. When you actually do this it changes your whole day and your outlook on even the struggles you are going through. I am truly thankful for F3 Gastonia and the brotherhood and bonds I have been blessed with as a result of it. I am also very thankful that you have allowed me to serve as Nantan of F3 Gastonia for the past year. I have learned so much from this experience and I pray that I have served you well!

Pledge

 

COT

Announcements – Christmas Party December 15th ( need signup form and email Sargento / Hipaa )

Nameorama

Prayers

Praises for safe return of my son in law F3 Sly from deployment into Afghanistan, Tiny Tim’s M recovery, Kotters lets  get them back posting ( they need it and so do we ISI)

 

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

It was an honor to lead today men!

Tool Time

KISS Pushing and Pulling at The Fighting Yank

October 20, 2018 / / 0 Comments

As we gathered pre workout the Site Q Tesla walked up and told us a joke ….Clearly …..

Today YHC decided to use the KISS method….Keep It Simple S_ _ _ _ _! We did cardio, Core, High intensity training, Strength all with simple pushing and pulling. It went something like this …..

 

Warm-up:

SSH- 25 IC

Moroccan Night Clubs- 50 IC ( you have to do at least 50 to feel these)

Squats- 10 IC ( should’ve left these out….)

Merkins – 10 IC

Mosey around the block for a 1 mile loop.

The Thang:

Core time by Tool Time initiated

 

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

American Hammers -50 (well 60 because Quiche was talking )

 

Mosey to the track….. Sprint down and back wait for the six….then 5 Burpees OYO rinse and repeat x5. Last time we did this Dirt left at about this point however today he was a machine…..Virus gave YHC a run for his money and Dr Seuss has finally stopped sandbagging!

On to the pull up bar….

10 Pull ups

25 regular Merkins

10 Chin Ups

25 Military Merkins

10 Close grip pull ups

25 Werkins

5 Vaulter Pull ups (right hand forward)

5 Vaulter Pull ups (Left hand forward)

25 Diamond Merkins

Mosey to the picnic table shelter

25 Dips IC

15 Dips IC

9 Dips IC YHC had enough ….

Mosey to the concrete path…( see I even wrote it Pockets…you may need to look into a Bolt!)

Zombie walk to the fountain ….Time !!!

COT

Announcements

SpeedForNeed Christmastown (race full however show up and support ) , Christmas Party December 15th at the Quiche’s ….more details to follow.

 

Praise- Pastor Andrew Brunson release from Turkish captivity

Prayers- Shad Rap’s  2.0 for discernible test results for epilepsy, YHC’s  2.0 M and MIL for safe travels to Missouri ,F3 Sly and all the soldiers in Afghanistan, Iraq and around the world

 

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

Great work today by all PAX. It was an honor to lead you men!

Tool Time

 

Modify Modify Modify

October 6, 2018 / / 0 Comments

Warm-up

20ISSH IC
15IC Don Q’s
15LBC’s IC
50 Moroccan Night Clubs IC for Quiche before he left for work after a 7 mile mosey!

Pledge

The Thang:

Modify Modify Modify….only three of us so we moseyed for 2.5 miles

, climbed the stairway to heaven multiple times and we did Dips

20IC

15IC

10IC

Hayzus hasn’t moseyed that far in years, he stuck with us and pushed himself the whole time! Impressive work brother!

Then moseyed back to the Pain Lab and jumped in with the rest of the Pax. Where Hipaa lead us through some ridiculous exercises with props! We finished with

Mary !

 

 

Announcements:

Christmastown 5k sign up quick it will sell out soon!

Prayers

Sick and injured PAX, Families of Pax and friends who have recently lost loved ones,

F3 Sly and the soldiers serving around the world , Praises for the strength He provides us daily so we can come out and do this F3 thing.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

It was an honor to lead today men!

Tool Time

Vern at the Yank

July 21, 2018 / / 0 Comments

Warm up

20IC SSH
15IC Don Q’s
15IC LBC
20IC Moroccan Night Clubs
Mosey to the flag

Pledge

 

THE VERN
this is one of my favorite Brownstreak workouts. It’s easy to follow, gets all major Muscles groups and cardio at a steady pace.

The Vern.
10 pull ups
Mosey 1 Lap around Belmont middle track

Plank on the six
20 dips IC (except for round 3 with Q fail on IC count!)
Mosey 1 Lap around Belmont middle track

Plank on the six
20 CDD’s IC
Mosey 1Lap around Belmont middle track

Plank on the six

Plank on the six
20 Single count Merkins (round 2 was Diamonds)
Mosey 1Lap around Belmont middle track

Plank on the six

REPEATO 3.5 times (round four we did all exercises and 1 mosey to the Yank)

TIME!

As YHC continues to be involved with F3 I find that the simple push and pull steady workouts are the ones I like best. There was nothing fancy about today however YHC guarantees that all PAX in attendance had a hell of a beat down. There was strong work by all PAX today and YHC was glad to home at the Yank again.

Announcements

 

Csaup (50mile relay) and second F (gathering at Sargento’s …M’s are welcome no 2.0’s   August 25th , August 6th Launch of new AO Mount Hollywood Tiger will be Site Q

 

 

COT

Prayer Requests: Boudin’s mom (praise for healing) , Boudin’s son prayers for shoulder healing with physical therapy , Sprinklers mom for healing battle depression for some time now , Sargento for test he has coming up this week.

 

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

 

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

 

It was an honor to lead today men!

Tool Time

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