F3 Gastonia

Fitness, Fellowship, Faith

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March SADNESS…

Warm up was “standard” :

SSH, Hilbillys, Windmills, Gravel Pickers, and Moracin Night Clubs

 

Now on to the “sadness”! If I learned anything this morning, it’s that F3 Gastonia should not enter into any pick up basketball tournaments, or if they do the opponents strategy should be to foul and put as many PAX on the foul line as possible!

The stipulation was simple, each PAX was to take a free throw, If the basket was made we would all do 5 SSH, if it was missed we’d do 3 burpees…..

Well after about 13 of the 21 we had to stop because we had only done 5 SSH and 36 burpees, I could see where this was going and we had other things to do.

 

Next was a 3 x 3 on the benches: We did 20 step ups,  10 dips, and 10 Derkins, for 3 sets with a lap around the basketball court in between sets

 

We moved on to some STACKING 4 Corners: 10 Merkins, 15, Jump Squats, 20 Lunges, and 25 LBCs, and of course you have to UNSTACK what you stacked so we did just that!

 

We almost made it through a DORA 1 2 3  with 100 Big Boys, 200 Squats, and 300 Flutters , but the time ran out before we could finish so we took it back to COT.

Thanks to PAX that came out and thanks to Radar for the oppertunity to lead!

Ultimate Football and some Scraps

Well I finally talked my boy into coming to a workout. Like his dad mornings aren’t really his thing. However when I told him my plans for this afternoon’s workout his natural competitive spirit kicked in. That and an opportunity to show me up and talk a little smack to me while doing so. (I don’t have a clue where he gets that from) Since we had an FNG I attempted a proper disclaimer. We then got in a very quick warmup and headed to the small soccer field which was being used so we quickly diverted to one half of one of the larger soccer fields. We picked teams and were quickly getting after it. Team Freight vs Team Wiki was quickly one sided but eventually became a little closer. In the end I’ll say the quick start and steady play from Team Freight was too much for us on Team Wiki to overcome. We ran a little over but managed to get back quickly enough to get Jake named and a quick COT. I will have to admit a huge Q Failure as I forgot to get the Pledge as I usually get that in early right after the warmup sorry about that guys. All in all it was a good time and thanks for showing. We named our FNG Scraps since the guys in attendance said it looked like all I allowed him to eat was the scraps at the end of my meals. It was either that Bol Bol, Manute, Stick, etc…y’all should get the point.

On a serious note Blart went down with a bad back spasm. So y’all be thinking about him as it looked very painful.

Prayers: Hall Family, Gavel and his family, My mom, Huck, Turtle Man

Praise: Huck, Broke’s daughter, God for all our many blessings

 

VQ at SIB

About 9:30pm Monday night, YHC finds himself in the midst of a 12-strong group chat, of whom he knows maybe half. Site Q is down range, back-up Q is home with 5 day old baby, 3rd string says he’d rather lift weights, and 4th string defers to “whoever the 910 number is”. Since YHC is from Fayetnam, he finds himself with an abrupt VQ, less than 8 hours away, most of which time he would prefer to spend asleep.

A route was mentally drawn and work was put in the following morning. Might be the first and last time “the guy from the coast” gets to Q at SIB, but it was fun while it lasted…

Back to Where It All Started (Folsom 3-21-24)

Having attended several weekday mornings at Folsom over the last couple of weeks due to a night class at the Fire Department, Pony Boy asked if I’d be interested in Qing one.  This is where it all started for me.  BTW Boondock I know how you feel when someone (aka Gearwrench) invites you out and doesn’t show themselves right Sparky!!!  Comin in hot I arrived with about “2 minutes Q”… gosh I hope Gumby never copyrights that saying!  Solid crowd of 9 HIM showed to know!  The Thang…

Warm Up:  My usual 60 second circle (always good for a laugh & to get the mumblechatter started)  Anytime you try to get guys to count off that early in the morning is a hoot!   High Knees Running / 1 Burpee / SSHs / 2 Burpees / Moroccan Night Clubs / 3 Burpees / Imperial Walkers / 4 Burpees / Rt Ovr Lt / Lt Ovr Rt / 5 Burpees

Mosey to the Flagpole stopping at each light post (not flagpole) for a 1/2 Burpee then flip to a Crunchy Frog

Pledge

Mosey to the middle backside of the Citizens Resource Center where we partnered up.  Booyah Merkin in the middle, crisscross & run to the end for a SSH counting up to 11.  That road was a little longer than I remember!

Mosey to the exercise shed stopping at the stairs for a 5-count calf raise at each step.  Over to the shed for a 1 minute round-robin on each piece of equipment.  BTW that was Tony Little with the Gazelle machine!  Omaha with about “2 minutes Q” (Dang I owe Gumby more royalties).

Mosey back to the flag w/ another 5-count calf raise on the stairs and a final 22 for the Vets!

Guys it was an honor to lead you this morning.  Hope you enjoyed it.  Thanks.

COT:  Same announcements minus the lunch @ Bad Daddy’s  / Prayers:  Hall family, Wirenut’s family, Huckleberry, Turtleman, Anchorman, Broke’s co-workers w/ health issues at the vineyard, teacher at Cramerton MS w/ stage 4 pancreatic cancer & others like her.

2024 ACC tournament recap

If you live under a rock and missed the news: Team X ran off the court.

All were winners today.

Simple up and back to Martha’s.

Prayers for those whom have lost loved ones recently.
Continuing prayers for Huck, Turtleman, Anchorman, and others.

Extinction run 13th.
Convergence 20th.
Community run with Speed for Need 20th.
Ville to Ville coming up.
Ruck CSAUP

3/21 Bulldog

3/21 bulldog

3/21 – Bulldog

 

Mosey around the parking lot

Pledge

disclaimer

Fng – none

 

10 Side straddle

10 Imperial walker

 

11’s

Bicep curl to overhead press

Duck walk

Mike Tyson

 

Part 2:

Overhead carry or farmers walk while the rest of the pax do the following: 

  1. Bicep curl
  2. Front raise to overhead press
  3. Single arm rows in groups of 5
  4. Kettle bell swings
  5. Tricep curl to front raise
  6. Rocky Balboa
  7. Big boy
  8. Partner passing
  9. Lateral lunge switch Row
  10. Single arm overhead press (thrusters)
  11. Heels to heaven
  12. Reverse lunge overhead press

 

Mary with remaining time

 

 

Announcements

  • Foundation Run 4/13
  • Convergence 4/13
  • Metro – beer ruck 4/13
  • Buckshot with the Q at the Yank Saturday
  • 4/20 Extinction run @ primal, registration starts 8-9. Run at 9.
  •  Young life golf tourney 5/13 – sponsors and teams needed. Reach out to Ocho, Breaker Breaker or Buckshot for more info. 
  • FCA golf tournament? (Hot corner with info to come)

 

Prayers

  • Jackson Curry update?
  • Turtleman
  • Jane Fonda – moving in
  • Montana
  • Jackson hall family
  • Anchorman
  •  Orangeman brother – heart issue? Went to ER Saturday
  • Huckleberry recovery
  • Stogie
  • Tesla

HIM:

Flinstone, Nutria, Stagecoach, Hunchback, Winehouse, Clavin, Orangeman, Ocho

 

F3 Ground Assault – May 20, 2024

We had a great group of PAX who shared in the fellowship with a run or a ruck.

ANNOUNCEMENTS:
2nd F Lunch at noon at Bad Daddy’s in Gastonia.
March Madness bracket challenge. Check Slack for the link and sign up. Winner gets the belt.
April 13 – Convergence at 7:00 a.m. CaroMont Health Park.
April 13 – Community Foundation Run 5K – Pushers are needed for the chariots. Contact Purple Haze on Slack for details.
April 20 – Extinction Run at 9:00 a.m. at Primary Brewery.
May 4 – Goonies Ruck at 3 a.m. beginning at Gashouse.

PRAYERS:
Blueprint.
Bos mother in law.
Gavel’s family.
Huckleberry recovery from surgery.
Anchorman.
Continue to check the slack channel and keep those PAX on IR or dealing with illness in your prayers.

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