F3 Gastonia

Fitness, Fellowship, Faith

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The Early Bird Catches..

August 18, 2021 / / 0 Comments

Pledge

10 pax were ready to move at Prison Break today. YHC pitch hit for my brother Roundup who was running simultaneously at the beach. I rolled in early to see pax already circled up. I checked the clock to be sure it wasn’t off (usually flying in around 5:26 give or take, with SA on my heels at 5:29). No, it was 5:20, then SA follows at 5:23 and Blart rounds out the group..still early.

Great to see Ball Joint back and better than ever, running a 5 mile PR.

Breaker joined us as a part of our new F3 foreign exchange program; I think there may be a trade in the works as one of our HIMs is “crossing the tracks” with the sale of his house.

Broke out-performs himself again as he prepares for his Hood-to-Coast race (“I’m only doing 4 slow”).

S.A. pushed himself, and YHC, as he continues to regain momentum.

Slaw was a trooper with a sore back; and Purple Haze, Barrel Racer, Blart and Sarlaac are consistent pax at PB!

Announcements:

F3 Dads this Saturday at 7a.m.-Folsom

JJ5K September 25 at Common Grounds in Stanley

Prayer Requests:

Our country

Afganistan conflict

Kids and teachers back to school

Westside’s Dad

Whoopee’s 2.0

Purple Haze’s Dad

Turtleman

Acquaintances dealing with Corona Virus

Word:

.. for they all saw Him and were terrified. But immediately He spoke to them and said, “Take heart, it is I. Do not be afraid. Mark 6:50

“They (the disciples) should have known that He would not abandon them in their troubles. They should have been trusting, but instead, they were terrified.  He was (is) I AM, the Lord who banished his people’s fears.” Sinclair Ferguson

Blart took us out.

Way to go, men!!

Remember, push yourselves spiritually, too. Be in prayer and renew your minds daily in the Word.

Seuss

Freight’s WODD again

August 18, 2021 / / 0 Comments

9 Pax pulled in to the best afternoon AO around and under threat of storms and tornados proceeded with the workout. I saw Slaw had an Open Q so I signed up to help out a Site Q as all of us should be doing as much as possible.

Warmup SSH x 15 IC, Patented Right over Left, (Un?)patented Left over right, Cotton Pickers x 10 IC, Low Slow Squats x 10 IC, Hillbillies x 10 IC.
Pledge

Mosey the long way to the picnic shelter in case of rain for the Thang.

Slaw had mentioned that he was going to use a WOD (workout of the day) if he had the Q so I figured I might recycle a WOD I used a while back. I didn’t really tell them it was a WOD but here’s how it started.
Flutter Kicks x 41 or 42 count right leg
Reverse Crunch x 41 or 42 single count
Run down the hill to the pier and back up to the shelter. I usually try to have a hill climb in my Q’s because I am terrible at hill climbs.
Elbow Plank x 1 minute
Imperial Walkers Squats x 41 or 42 count the squat
Run down the hill to the pier and back up to the shelter.
Goofballs x 41 or 42 count right leg
Hand Release Merkins x 40 single count
Run down the hill to the pier and back up to the shelter.
Travoltas One arm plank moving free arm Staying Alive Style 20 each side
Seal Jacks x 40 single count
Run down the hill to the pier and back up to the shelter.
Werkins x 40 single count
Outlaws Flutter position feet together, make an O 20 in each direction
Run down the hill to the pier and back up to the shelter.
Dying Cockroaches x 41 or 42 right leg
Then I overheard that Seuss would have done Dips so
Dips x 41 or 42.
Mosey back to the flag.
1 minute of Flutter Kicks and Time.
For those who didn’t notice the letters that begin each exercise, it spells Freight’s WODD, extra D for various reasons, some not suitable for publication. I told everyone that none of us would be standing here at Midoriyama without Freight as he was the founder of the AO and has kept it going through the years. As for the 41 or 42 reps, those were guesses of his actual age since he never tells his real age in the nameorama. I thought it would be a good day to recognize Freight as he is going through some changes.

Announcements: Combo Workout in McAdenville on Labor Day combining Mount Hollywood and Sandlot at 7:00 am.
F3 Dads Workout this Saturday at Folsom at 7:00 am with Purple Haze and Ball Joint on Q. Bring the kids.
F3 Gastonia will sponsor JJ5K again this year as we have a grudge match of Sister Act (Canoe) vs. Freight for supremacy in the 40-44 age group. Freight isn’t against a full contact race and SA has many, various injuries already so watch out! See Broke to help with the sponsorship.
We will participate in the ChristmasTown 5K and this will be a Speed For Need event and these are great and every Pax should be there.

Prayer Requests: Praise Report for Madeline Letts successful surgery, Westside’s Dad, Purple Haze’s Dad and Mom, Roscoe’s Father-in-Law and wife, Linus’ Dad, Turtleman and Kids and Teachers returning to school.

Timeframe’s 45-Day Q

August 18, 2021 / / 0 Comments

Light crowd at the Labyrinth this morning.  We did have a visitor from the Lake Wylie area.  It was great to meet you Clutch.  Your a very nice guy.

5:30…Plant the flag, say the pledge, and get it going.

It was a super secret, ultra high quality,  intense, super conditioning, spectacular work of art.  Should have been there.

Pledge

Prayer

COT

Until next time,

AYE!!!!!!!!!!!!!!!!

Timeframe

Bull What? ….Bull Dog!

August 18, 2021 / / 0 Comments

5:30 and YHC showed with 1 minute to spare.  YHC thought there was plenty on time to meander on the way to to AO when time snuck up and shaved it a little too close for comfort.  However, still just on time we began.  There was some 11’s, stretching, SSH’s, squats, dips, calves, dips, LBC’s, pull overs with coupons, chest presses with coupons, merkins, and I’m sure other temporarily forgotten implements of destruction.

It was great to see the guys.  It was a fantastic way to start the day.

Announcements:

6:30pm tonight at Belmont Central Elementary.  De-weed the playground.  See Bubba Sparxxx.

F3 Dads at Folsom the coming Saturday at 6:30am.

Pledge

Prayer

Until next time

AYE!!!!!!!!!!!!!!!

Timeframe

Psalm 119

August 18, 2021 / / 0 Comments

The verse at the Sword this week is

Psalm 119:130 – “The unfolding of your words gives light; it imparts understanding to the simple.”

Great discussion as always. There is no better way to start a Monday than at the sword.

A Little Extra Weight

August 18, 2021 / / 0 Comments

With Stogie on light duty, YHC had the fill in Q at Folsom.

After a quick warm up we took a short mosey to lower lot stopping to do 5 burpees at each light post. At the lower lot, we went back and forth completing the following exercises with a burpee in the middle. Starting wet a set of 10 and subtracting one till we for to 0

  •  Merkins
  • CCD’s
  • Wide Arm Merkins
  • Mountain Climbers
  • LBC’s
  • Big Boys

We then worked our way up the lot completing 5 Nolan Ryans at each parking spot. At the top of the lot we did some more burpees and lunge walks, squats, and slew of Moroccan night clubs till we reached the flag.

We had a great COT. Special thanks to Mayor sharing a great story to make us think, then merkins for the troops and pledge.

Prayers

  • Joseph
  • Sister Act
  • Westside
  • Mayor
  • Stogie
  • Injured Pax
  • Spoken and unspoken Prayers

Big Pappy

 

No Fred (or Tony) at the Storm

August 17, 2021 / / 0 Comments

It was a good morning. Actually felt a bit cool (before we started). The rain paused for us this morning.

We were missing one thing though. As time crept closer to the start, we were missing our Q.

5:30…. Anyone? Anyone? Bueller??? No takers? Ok Site Q it is.

started with some SSH’s in cadence, Imperial Walkers, Grass Pickers….

Mosey to the other side of the school.

Route 66 – Merkins and Lunges

mosey a bit more to the round tables.

  • 5 dips and run to the loading dock
  • 10 Step Ups run to loading dock
  • 15 dips and run
  • 20 step ups and run
  • 25 dips and run

Mosey to loading dock – 3 rounds of bear crawls up jog down

Mosey back to other side of school

  • 10 Hip Slappers – lap parking lot
  • 20 Squats – lap parking lot
  • 30 Shoulder taps – lap parking lot
  • 40 lunges – lap parking lot
  • 50 Merkins – lap parking lot

Mosey to start

  • LBC’ in cadence
  • Flutters in Cadence

Pledge

End

Announcements

  • JJ5K coming up
  • 50 K race
  • work project at Belmont Central Middle on Wednesday (Bubba Sparxxx)

Prayer Requests:

  • Westside’s father in hospital on a ventilator
  • PAX with COVID
  • Injured PAX
  • PAX looking for work

 

Growruck and Ironpax

August 16, 2021 / / 0 Comments

8 total at Old School Saturday morning. Well 7 really. Gumby was tri training but will give a pass and include him because he did do work fo sho! 3 put in 3.5ec before hand.

Warmup:

Some SSH and stretches

TheThang:

We partnered up and drug the 7′ piece of telephone pole out of the back of my truck. First two throw the pole on their shoulders and start around the track. Everyone else does 5 burpees and then catches up with them. The next two take the log and we do 5 burpees again. We did this rotating out for 1.5 laps.

At the end of the field we started flipping the log. Each person flips it twice while everyone else does lunges along side. We rotated until we reached the other end.

At the other end we partnered back up. With the log on it’s side each set of partners take turns rolling the log about 20 yds and back. This was supposed to be done in a somewhat plank position but it proved to difficult for most so they bailed. While they rolled the log the rest of the group rotated through some hand release merkins, jump squats and WW2 situps.

Ruck training is over lets get ready for some ironpax. This was shortened version of one from 2018 or 2019. 25 squats, 20 WWI, 15 Merkins, 10 Bonnie Blairs, 5 burpees, 400m run x 4. We plowed right through this way faster than expected. Some chose good form some chose well you know.

Let’s mosey. Some extra time worked out well because I was looking for some wall to do some muscle ups on and needed to check someout behind Carr. We made our way there stopping to do some of the ironpax exercises. We found the wall and it worked pretty well so we did 5 there before making our way back stopping to do the rest of the ironpax exercises to complete the round.

COT:

Namerama

Announcements-Service project items for the month-canned tuna and crackers and granola bars

 

 

Not Much Running at Tequila Sunrise

August 16, 2021 / / 0 Comments

Finally cooled off a bit and had a good crew this morning with the promise of not much running. Turned out a little more than expected with 1.8 miles covered and accomplished a lot of merkins as we knocked out the following:

Warm up – Good mornings (new stretch for this group, and a great stretch), Hill Billies, Merkins, Plank hold/Plank Jacks/Plank hold

Suicides in the bus lot with 10 WWIs at the start, 5 Merkins at 1/3rd, 10 Merkins at 1/2, 15 Merkins at 2/3rds, and 10 WWIs at the far end. Repeato going back the other way.

Dora with 100 merkins, 200 LBCs, and 300 bench squats (butt hits the bench).

Extra bench work with dips, erkins, and dirkins.

Wall time with people’s chair, hip slippers and Mike Tysons.

Time for Mary with dealer’s choice, 10x.

Announcements: F3 Dads

Prayers for Turtleman and Breaker Breaker

Be A Better Human

August 16, 2021 / / 0 Comments

Tiger and VooDoo took the reigns at The Yank and The Bunker on 8/14.  Started with the entire group together.  YHC begins with the mission of F3, To plant grow and serve small workout groups for men for the invigoration of male community leadership.  Added a few words that the workouts are one of the ways to achieve a greater purpose.  Every man challenge himself to give his best effort every single time.  We don’t post to workout, we post to get better.

SSH, IW, gravel pickers, morocan night clubs (arm circles), all 15 X IC, also added some stretches.  VooDoo takes his, rest come with me.

Mosey up main st to old Sacred Heart campus, pick up Termite along the way.  Back side of property has on old tennis court, head there.  Just so happens there are many cinder blocks at the courts (YHC knew this, but did not know that most are of the extra larger variety).  There are three normal blocks and many big ones.  Grab one and let’s go.  Shoulder press, curls, chest press and squat all 100 reps.  40 blockies and 4 rifle carry to the opposite end of courts and back.  Any combination you want.  YHC chose to do 25 reps and 10 blockies then rifle carry.  Made it through three rounds plus one set of chest press.  No one finished before time to mosey back.  Tough workout with regular blocks, the big ones made it really tough.

Back to the Yank.  Pledge.

YHC came across a video earlier in the week of Ernie Johnson, host of NBA on TNT, that is very powerful, worth a watch

Announcement: F3 Dads at Folsom 8/21, combined workout on Labor day 0700 in McAdenville, Extinction Run in November

Prayer requests: Whoppee and family, Turtleman, Termite nephew, Tiger friend with covid, Watt’s Up, all returning to school over next couple of weeks

YHC took us out

Always and honor

Tiger

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