F3 Gastonia

Fitness, Fellowship, Faith

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Mount Hollywood – August 29, 2022

August 29, 2022 / / 0 Comments

We had eight this morning at Mount Hollywood.  Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.

The THANG:
Warmup in the parking lot of the middle school included some karaoke, butt kickers, high knees, and toy soldiers. We then took a mosey over to the dentist office where we circled up for the warm up.

WARM UP:
Windmill x 10 IC
Goofball x 20 IC
Low Slow Squat x 10 IC
SSH x 20 IC
Merkin x 10 IC
Mountain Climber x 10 IC

After the warm up we headed up to South Hawthorne Street. There are seven light poles between West Catawba Avenue and West Central Avenue.

Light Pole #1 5 burpees
Light Pole #2 5 burpees, 5 jump squats
Light Pole #3 5 burpees, 5 jump squats, 5 plank jacks
Light Pole #4 5 burpees, 5 jump squats, 5 plank jacks, 5 overhead claps
Light Pole #5 5 burpees, 5 jump squats, 5 plank jacks, 5 overhead claps, 5 lunges (count one side)
Light Pole #6 5 burpees, 5 jump squats, 5 plank jacks, 5 overhead claps, 5 lunges (count one side), 5 merkins
Light Pole #7 5 burpees, 5 jump squats, 5 plank jacks, 5 overhead claps, 5 lunges (count one side), 5 merkins, 5 big boy sit ups

We ran down West Central Avenue near the railroad track intersection and did Dora. (100 merkins, 200 squats, and 300 flutter kicks (count one side only).

Only having a little bit of time left we moseyed back to COT heading the long way up Oakland Street.

We had about two minutes left and did some MARY (American Hammers, Six Shooters, and Merkins).

PRAYERS:
Boss and Tesla.

ANNOUNCEMENTS:
Iron Pax will be held weekly on Thursday at Folsom. Register here.
Week 0 workout.

F3 Gastonia 50-mile CSAUP is Saturday, September 10. Register here.

Dark Helmet on Q at Mount Hollywood on September 19.

JJ5K is Saturday, September 24. Register here.

F3 Gastonia / F3 Lake Wylie Convergence is Saturday, October 8 at Bulldog (W.A. Bess Elementary, Gastonia)

Aye,
Radar

 

Folsom 8-20 Iron Pax Challenge REPLAY

August 29, 2022 / / 0 Comments

Two years ago, Wichita talked me into doing a IPC. In prep for the upcoming IPC, we had a REPLAY of that IPC from 2 years ago with a Sarlacc twist for warm up.

Warm Up:

Gravel Pickers IC x10

At each light pole starting at bottom lot to the AG Center, 1 burpee, 10 merkins, 20 shoulder taps for a total of 10 poles.

Mosey to the soccer field, where YHC had relocated the Folsom coupons

Grab a block and head to the start line.

IPC:

Start line 10 blockies

Murder Bunnies to 25 yrd line for 25 Thrusters

Carry block back to start

Run a lap around the field

Back to start for 10 blockies

Murder Bunnies to 50 yrd line for 50 Squats with block

Carry block back to start

Run a lap around the field

Back to start for 10 blockies

Murder Bunnies to 75 yrd line for 75 curls

Carry block back to start

Run a lap around the field

Back to start for 10 blockies

Murder Bunnies to 100 yrd line for 100 chest press on your back on ground

Carry block back to start

Run a lap around the field

Challenge done.

Mosey back to flag for some Mary.

COT

Many prayer requests.

Wichita took us out

Sarlacc Out

Meeting for Homecoming

August 29, 2022 / / 0 Comments

8 Pax for Crossroads Sunday morning. 3 rode(no tires were flattened), 4 ran, 1 rucked, and many regulars were missed. Good to see hunk a junk out!

After we met for coffee to discuss meeting and why we need it from q source. We had a really good discussion.

Clean Weinke

August 29, 2022 / / 0 Comments

10 PAX joined YHC on Saturday for what I deemed my homecoming weekend after moving back to NOGA country. For those of you from NOGA country that makes 11 PAX that posted. If that offended you then I recommend you stop reading now because this BB will have a lot of down punching. If you’re the sensitive type this will hurt your feelings, though I believe you need that to happen if it is the case(meow). The title is clean weinke is because I left my weinke in my shorts and it got washed/destroyed so what I can put here will just be a bit inaccurate.

Warmup:

Some of the usual

The Thang:

Run a lap-this is where the whining and crying started. I mean it’s one lap, WTF are you here for if you start the complaining with one lap! We stopped and did a few reps of some exercises. Run 2 laps. As you can expect more of the same from the one lap. We did a few more reps of some exercises. To be honest this was really just a part of the warmup but for these wussies with a P I have to post it here in the thang.

In the parking lot we partnered up and pulled out some 40-60 lbs sandbags. Shout out to Wirenet for bringing his so that we would have enough. We lined up in the parking lot with 1 partner running down to the other end and back while the other partner does some exercises. We did 4-5 different sets of this that included thrusters, overhead press, overhead holds, cleans, getups, etc. Let me tell you you’d think you’d have asked these guys to go shopping with their wife when I called some of these exercises! I mean there is no amount of summers eve out there that could have calmed down these irritated sandy v’s. Look I get it, I talk a lot of trash. There’s a reason I’m back to back to back mummblechatter champion. I realize people are going to come at me hard when I Q to try to pay me back and I welcome it. Hell I feed off of it. The trash talk is part of what keeps me coming back. It’s a part of being a dude. We bust balls. When we were younger that was literal. This, this was different. This was meow stuff. I’d say at least 1/3 of the group didn’t do 1/2 the reps or even the exercises. Some didn’t even try a rep. DIDN’T EVEN TRY! I get sometimes we have to modify but you can’t not try just because it’s hard. Read that last part again. We had guys walking while their partner is suffering through some of the reps, or at least supposed to be. Dude it was a 60-80 yard run sack the hell up! So at one point we made our way over to the field. P1 runs down and back while P2 chest throws the sandbag. We did this until we got to the other end. This was followed by catch me if you can. P1 starts rucking the sandbag while P2 does 5 burpees then runs to catch up and switch. I’m done writing I’m sick of reliving this sad morning.

COT:

Pray for these sadclowns amongst us and out in the world

Announcements-CSAUP 9/10 get signed up meow, skate with mayor 9/17, JJ5K 9/24

Moleskin:

I just want to say this is how I remember the workout going. I’m sure others may remember it differently 🙂 I do want to point out that I didn’t hear the 6 complaining like I did the 12. Pallbearer was the 6 a good portion of the time as he should be being the newest guy to the group. I may have heard him praying a few times but he wasn’t meowing. I continue to be impressed with how hard he is pushing. He’s posting regularly, double posting, and coming to the heat of Midoriyama. He will be a batflipper before you know it. If you made it this far in the BB then I’m proud of you snowflake. You were challenged and did something hard today even if it hurt your little feelings.

The Forgotten Q

August 29, 2022 / / 0 Comments

I got up at 05:30 preparing to leave and meet a FNG at the Yank.

At 5:50, Hacksaw texted me saying he was looking forward to my Q and to not let them rest too much.  WAIT!!!  I have the Q this morning….

It is now 5:55 and I have to move if I am going to make Folsom on time.  I grab my coffee and out the door. I plan the Weinke as I drive to Folsom, luckily it takes a few minutes, so I had time.

Warm Up:

20 SSH ic turned into 40 SSH ic while waiting for Achy Breaky to get off his bike and prepare for workout. Gearwrench SSH’d to him to motivate him to move.

20 gravel pickers ic

 

Mosey to the Blocks

Grab a block and Shoulder carry to the Tennis Courts

The Thang:

Partner Up

200 Thrusters

400 Squats

600 LBCs

800 Offset Merkins

Mosey back to Blocks and then to the COT.

Everyone pushed hard and we completed with 30 sec left on the clock.

 

Ozark out!

How’s that go?

August 28, 2022 / / 0 Comments

5 HIm showed for a mid-week session of rock pushing. This is what happened…

Pledge of Allegiance

Warmup of Don Quixotes

Mosey to the center of the baseball fields at Martha’s House for some Dora 1,2,3. Partner 1 did the exercise and Partner 2 would bear crawl to the flag pole and back. The exercises were 50 Merkins, 100 Jump Squats and 150 LBCs.

Once we finished that we headed down to the lower end of the parking lot for the Sargento classic, The Figure 8. In the shape of a figure 8, the pax did 15 reps of the following exercises: Dips, Bobby Hurleys, Merkins, Flutterkicks, Monkey Humpers, WWII situps, Dying Cockroaches, Lunges, Side Straddle Hops, Squats, etc, etc, etc. We did 5 round of the Figure 8 with those exercises and more. It was awesome.

The PAX enjoyed getting their sweat on and the mumblechatter was excellent today.

Mosey back to the start just in the nick of time. Aye!

Announcements: 50 mile relay 9/10, skating with Mayor 9/17, 2nd F lunch, JJ5k 9/24, Transvergence 10/8

Prayer requests: Easy Rider’s family, Huck, Turtleman, Oompa Loompa recovery, kids in school

Changing of the Guards at The Storm

August 28, 2022 / / 0 Comments

It’s 5:30am and time to get to work!

Warmup

SSH x 25

Don Qs x 12 I/C

Hillbillies x 12 I/C

Nolan Ryan’s

Stretch

The Thang

Mosey to baseball field

  • 50 ssh oyo
  • 40 flutterkicks oyo (count right leg)
  • 30 shoulder taps (count right side)
  • 20 Merkins
  • 10 burpees

Rinse and repeat 3x

Mosey to school

  • 40 Merkins
  • 50 step-ups (total)
  • 80 LBCs
  • 50 step ups
  • 40 merkins

Grab some wall

60 sec wall sits – o/h presses

Dirty hook ups x 12

Hip Slappers x 10 I/c

Mosey back to shovel flag

 

COT

Announcements

Prayer Request

Special Announcement

Pilgrim’s Progress has served as Site Q for well over a year. He was always there early with shovel flag and greeted PAX as they were coming in.  Now it’s time for a change. YHC was site Q over 3years ago at the The Storm and excited to to over the reins again. Thanks to Pilgrim for his leadership!

Breaker Breaker

 

 

 

Truth will set you free – The Sword

August 28, 2022 / / 0 Comments

Some rucked, some ran.

 

The Pledge

COT

Announcements

Prayer Request

This morning’s devotional

Change Requires Learning The Truth

You will never change the things in your life that you know are defective unless you learn the truth. Change requires learning the truth.

You’re not going to be free until you know the truth. The secret to personal change is not a pill, program, or process. It’s not therapy, a book, or a seminar. It’s not positive thinking or psychology. The proof of personal change is found in the truth. You have to know and face the truth about yourself, God, and your relationships before you can change.

Behind every self-defeating behavior in your life is a lie you’re believing. If you’re deeply in debt right now, it’s because you believed some lies. You thought, “I can just keep charging it forever and get away with it.” Oh really? “I have to have this house.” Oh really? Do you really have to have it? Is it true? Can you prove it?

We lie to ourselves all the time. But you have to know and face the truth if you’re going to change.

Jesus said the truth will set you free. But first it makes you miserable! It makes you miserable as long as you deny it. The moment that you are honest with the truth about you and everything else in life, then it starts to set you free.

Who is the truth? Jesus said, “I am the truth.” Not “I have it.” Not “I point the way.” Not “I teach it.” He said, “I’m it. I am the truth.”

You can trust his Word. His Word is the Bible.

The Bible is good for four things: “All Scripture is God-breathed and is useful for teaching, rebuking, correcting and training in righteousness, so that the servant of God may be thoroughly equipped for every good work” (2 Timothy 3:16-17 NIV).

The Bible is like a path. It shows us where to walk and how to stay on the path. It shows us when we get off the path and how to get back on the path. When you use God’s Word to show you where and how you should walk, it will give you the instruction and knowledge you need to change your life.

YHC closed in prayer

Over and out,

Breaker Breaker!

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