9 men for Downtown.
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9 at Old School for the Annihilation workout. It was awful. Nice work men.
SA
15 at Folsom for the workout.
SA
Pledge
Warm Up:
Side Straddle Hops
Squats
LBCs
Merkins
Imperial walkers
20 Curls
20 Squats
20 Shoulder Press
20 LBC
20 Lawnmowers – 10 each side
20 Lunge
20 Around the World – 10 each direction
20 Flutterkicks
20 Merkins
20 Halo – 5,5,5,5
Take a lap / Repeate the above!
3 Rounds achieved!
Everything looked good when YHC pulled out of garage, no rain. Then about a half mile up the road, started to lightly rain. Pulled up to Stowe Park and still light rain, this should be a good run.
PAX started pulling in and then one said we should be getting a steady rain for about 20-25 minutes of the run/ruck but should dry up before COT. So far, so good!
It’s 5am, quick pledge and then 4 runners and three ruckers took off.
We were barely 200 yards in and the rain started coming down for the next 20 mins or so. It actually felt good with and no need to jump puddles, shoes/socks are already wet so have some Whooppee fun!
COT
Announcements
Prayer Requests
YHC closed us in prayer
Breaker Breaker
From the moment I left the house, it was evident the air was like lukewarm soup this morning and breathing may be the hardest exercise we do this morning! Rather than bringing the speaker and playing songs all morning, I brought a few inspiring quotes about leadership that I hope we can all apply to our lives. I won’t list them all hear, but some of the main takeaways are 1) make a decision to try 2) don’t ‘over-lead’ 3) do the right thing and 4) fear is normal.
Warmup: Side Straddle Hops, Gravel Pickers, and a few yoga poses to give an stragglers time to arrive. Time to get to it.
Mosey to the flagpole by the park entrance, pause for side straddle hops as we give the six time to catchup. Oompa graciously led us in the pledge, then we take a quick hop, skip, and a jump over to the parking lot for Dirty 11s with Mike Tysons and Big Boys. 1 burpee each time you cross the mid-way point. Some may called these Dirty Merkins, but there is no audio proof to back up such claims. As far as I’m concerned, my Q game was still on point!
We mosey back the old animal control building to grab blocks for some arm work. 3 sets of 20 Merkins and 20 Bent Over Rows. Thanks to the Pax who counted reps for us. Well, everyone except Gearwrench because Gearwrench did his 20 in-cadence. I think he’s trying to be more like Sister Act every day!
Now, we mosey toward the amphitheater with a quick stop by the splash pad. There was a guy out there working so I figured it would be a waste if I didn’t at least ask if he could turn it on for us. No dice so we stick to the plan. We start some core work as the six rolls in. We do 10 lbcs IC followed by 10 superman-ironmans, repeat for a 2nd set. After a Nelson Mandella quote, there was some confusion about what the Mandella Effect is. Thanks to Bedpan who cleared it up for us with a fantastic Smurf analogy.
On the wall for 10 Australian Mountain Climbers IC, then down for 5 Peter Parker Merkins IC. Repeat for 3 sets, then we grab another set of LBCS and superman-ironmans.
Finally, a leg work to finish this out. 3 sets each of:
10 jump lunges
10 quick jump squats
I had to cut this portion short due to time so we mosey back to the starting point and we grab a few final LBCs and Flutter Kicks before calling TIME!
Prayer Requests: Brillo, Sarlacc’s M, Sgt Pork Chop, Norwood, Huck, Turtleman, Mayor, Hacksaw, lots of PAX with injuries. YHC took us out in prayer.
The air was thick and I was worn out as we wrapped up! Thanks for giving me the opportunity to lead and for coming out this morning. Despite the suffering, there was some good conversation out there this monring!
Four runners and four ruckers joined us for Ground Assault.
Here is the route that was set for the runners.
ANNOUNCEMENTS:
Annihilation with SLAW on Saturday, August 5 at Folsom.
F3 Dad’s on Saturday, August 19 at Folsom.
Labor Day convergence
Ruck CSAUP is in the works.
PRAYERS:
Norwood
Turtleman
Radar’s sister
Termite’s son
Eh Y’all’s mother in law.
Tesla’s sister.
On November 11th, 2017, F3 Gastonia hiked from Kings Mountain to Crowders Mountain and on Sunday, August 27th, the men from F3 Gastonia will again make the triumphant return to the top of Kings and Crowders! There are many PAX who attended this original hike that we don’t see much like JK2, Monk, and Richard Simmons. In any event, here is a pre-blast for you to get your minds right.
We are going to have church on the mountain along the way so don’t worry about skipping church that day. I always find it is a little easier to not be missed at home on a Sunday. Everyone has their own pace so you should plan on getting a partner or group of partners who will walk your pace. You will need a partner to carpool back and forth from the parking areas. It should also be someone who will walk your pace. We will be stopping at times for rest and snacks.
Down and dirty (Executive Summary)
08-27-23 Park a car at Linwood Road access or Sparrow Springs by 0800.
Clown car to Kings Mountain Boulder access area by 0830
Register car and start hike by 0900.
Finish at Sparrow Springs or Linwood and clown car back to pick up cars and EndEx. More detail below.
LOGISTICS: Since this is not an “out and back” hike, you will need to drop a car at the ending point of Linwood Road access first. ***If you want to cut your hike short, you should drop your car Sparrow Springs access at 522 Park Office Ln, Kings Mountain, NC area with your wingman. This will cut the hike basically in half (approximately 6 miles or 3 hours)
Optional start for breakfast-McDonalds at 0700 at Hudson Boulevard and Union Road in Gastonia. If you don’t want breakfast, be at your State Park parking area at 0800 when the park opens. You could also post to a Sunday AO if you think you could make it to Linwood by 0800.
Parking: Head to Linwood Parking area (4611 Linwood Road, Gastonia) Be there at 0800 when park opens and leave cars and then proceed to the Boulder access area.
No matter where you park, you should clown car over to the Boulder’s Access Area at 108 Van Dyke Road. When you get there, fill out the required forms for the Ridgeline Trail hike and grab a park map. I have found decent cell coverage at Crowder’s.
0830: Operations/Safety Briefing by Roscoe or PH and quick 3rd F. Prep your gear and get ready.
Begin the hike before or no later than 0900.
Begin on Ridgeline Trail
Merge with Pinnacle Trail
Merge with Crowder’s Trail (This is near the Sparrow Springs access so for those that choose the shorter route you can head to your cars here)
Rocktop Trail
The Rocktop trail takes you to the Overlook at Crowder’s near the Radio Towers. The Crowder’s Trail connects you to the Backside trail which ends at the Linwood Parking area.
End at Linwood Parking area and clown car back to Boulders Access at 108 Van Dyke Road.
What to bring: Comfortable shoes or boots with good traction. Bring water and quality snacks or lunch. Charging device for phone if you wish. If you want to add difficulty to the hike, put a sandbag or weight in your pack. Bring a first aid kit. Bring a shovel flag. Bring a change of socks. Sleeves are optional. HAVE YOUR CAR KEYS AT ALL TIMES. We don’t want PAX stranded because they can’t find their keys. Wear F3 gear. You never know how many people we can EH on the trail.
They say you can average 2 mph and we are looking to cover about 11miles. We should be done by 2 or 3pm but it depends on your pace and the start time which will be announced once YHC gets in touch with a park ranger. Plan accordingly.
I am sure I left something out so DM me or comment with your suggestions.
Roscoe
Read from Psalms 121 :1-8
Paraphrasing of course –
Look up … Cause that’s where our help comes from… The Lord…. IN ALL THINGS… even the smallest issue… Look up , cause HE’S right there by your side !!!!
Announcements
• Annihilation – 8/5- Folsom
• Dad’s Workout- 8/12
• Coconut Derby- 9/3
• Convergence- 9/4
Prayer Requests
• Norwood’s Surgery this Saturday
• Sarlacc’s family
• Wirenut’s Family
• Slaw’s brother and nephew (Chili and Meat Wagon) posted for the first time in years
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Wirenut took us out in prayer
How hard is it to get a coffee order right? Well, obviously, enough to cause one normally congenial and somewhat tranquil Blart to complain and spew explicatives over a FREE coffee! Before a truly enlightening conversation on the nuances of properly ordering a cup-o-Joe some ran, some rode, and one (YHC) just showed to Q! In our series on Leaders & Leadership, we learned about how the “lack” of leadership qualities lead to the My Lai massacre in Vietnam on March 16, 1968. If you’re looking for a great site to visit on Sundays Blart is knocking it out of the park with a little twist on the traditional Q-source where PAX pick someone they deem as a leader (or not) and share with the group.
Announcements: Dad’s Camp 8-19 / Slaw’s Annihilation 8-6 @ Folsom / F3 Dad’s with Balljoint Q coming up / 2nd F lunch Pita Wheel Trifecta #2 in Belmont
Prayer Requests: Wirenut’s family / Swimmer’s brother / Gumby’s family / Norwood’s rescheduled surgery / Turtleman / Sarlacc / Hacksaw
Praise Reports: Mayor date-night w/ oldest daughter went great a lot of quality time / YHC’s 2.0s being baptized this morning at church