F3 Gastonia

Fitness, Fellowship, Faith

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Gym Class Fun

January 5, 2021 / / 0 Comments

It was a little on the chilly side but not much.  It was also a little on the rainy side but not much there either.  All in all a great morning to get up, get out, and shake a tail feather.

Keeping in mind the legendary Coach Byrd for back in the day when Grier was still a Jr High School we stuck to the basics.

It went a little something like this.

SSH x 20

Monkey Humpers

Squats

Mountain Climbers

Merkins

LBC’s

Flutters x 10

Run a lap around the parking lot…

Rinse and repeat the above sequence x 15 and again x 20

Move to the benches for another sequence

{(Dips

Toe risers

Merkins all x 15) x 3}

Run a lap around parking lot

On your 6 for abs

LBC’s x 50

Heels to heaven x 25

{(oblique crunches each side x 20) x 2}

Run a lap around parking lot

Stretching

Burpees x 5

Time!

Announcements:

Convergence Saturday a 7 on Saturday–Rumor has it that there will be a painlab

Pledge

COT

Prayer Concerns:

Les Nessmans Father in Law in Hospice

Dry Rubs Father in Law with his last round of chemo.

 

It was a great honor and privilege to be joined by such a great group of HIM’s

Aye!!

Timeframe

Folsom

January 5, 2021 / / 0 Comments

I signed up for the Q last week and the forecast said no rain! Well… it was wrong! But thankfully it wasn’t bad. Also, Allen Tate calls me yesterday and told me he had an fng coming this morning, a friend of ours, and AT was all excited and asked could he name him if he keeps it clean. I didn’t have to worry about it, Allen Tate was a No show! But his fng showed! Welcome f3 Ball Joint “ Micha Montaleon “! 530 hits and we get started!
Moroccan nightclubs – a lot

Toy Soldier’s- 15 ic

Everybody grab a block and head to the tennis courts! Line up on the edge of the first court, 20 reps of…

Shoulder press

Curls

triceps

squats

then rifle carry to the next court, then 19 reps and so on down to 1 rifle carrying between every court, with some running along the way!

We finished on the far end of the courts, we rifle carried back to the truck.
Circled back up for a little marry which I let sister act call the first exercise and Wichita call the next, that want happen again!
announcements- convergence Saturday at Folsom, Men’s snowbird retreat in March

Prayer request- SA and family, MW, each other!

Thanks for letting me lead! Welcome ball joint!

Jan 5 at the Storm

January 5, 2021 / / 0 Comments

5:30 – let’s go! 10 Burpees.  YHC gets going everyone else standing around.  Sounds like a leadership issue.  I need to work on that.  Finally get everyone on board.  10 SSH IC.  Pledge.

Mosey to parking lot beside school.  Run across parking lot 100 LBC, run back to start.  3/4 run across parking lot, 75 merkins.  1/2 was 50 SSH, 1/4 was 25 hand release merkins.  Walk to wall of school.  YHC demos suspension merkins and calls five.

Mosey around corner to back of school.  At wall, triple nickel.  5 suspension merkins (hence the earlier demo) and run up hill for five low slow squats.  Keep mosey a little further to loading dock that has a ramp.

YHC calls for the “hamster wheel”.  Obviously no one is familiar since I had just made thought of it day before.  Line up for bear crawl up ramp, one pax stays back for burpees while other are crawling.  Once round is complete, pax doing burpees falls back in line and another takes his place.  Keep going until everyone gets burpee turn.  This was tough.

Once done, begin mosey to next station, train coming.  Five more burpees.  Mosey to front of school and partner for dora.  100 crunchy frogs, 200 american hammer (pax can’t count), 300 LBC.  Didn’t complete LBC, time to mosey back to flag.

Moleskin: YHC says a word on redemption, had a verse picked out on phone but couldn’t locate (fail).  YHC talks about how each day God grants a new day, we each have the decision on how to use it.  Even if day or days prior were not good ones, we have another chance.

Announcements: Convergence at Folsom Saturday 0700, a lot of talk over last several weeks of new AO on Friday morning at Belmont Central elementary.  Planning soft launch on Jan 15, hopefully have enough momentum to go all in.

Prayer requests: Frontline workers, first responders, future of our nation and our world, Tiger

YHC took us out with prayer

Always an honor

Tiger

Quick Ruck

January 4, 2021 / / 0 Comments

 

We did several exercises to begin and then Rucked going North on Union Road, stopping at a Bank and doing 25 Merkins in the Drive Thru where it was dry.  Then continued on our journey, stopping at the Grace Animal Hospital to do 25 Dips, 25 Squats and 25 incline Merkins. Then we pushed the Ruck to a quick pace up Union Road to Waffle House and returned back to the Diablo Sammich A/O to finish off with 25 Squats.

 

 

 

 

Welcome Freon!!!

January 4, 2021 / / 0 Comments

The conditions were great and a group of 11 PAX turned out to Mt. Hollywood for a beatdown and to welcome Freon as the new Site Q. Thanks to this HIM for stepping up and taking a leadership role in the Gashouse. After a short disclaimer and warmup we got to work.

 

For those that did the 2020 Iron Pax Challenge, this workout might bring up some fond memories. I modified it a little and we ended up getting in about 2 miles and 1100 reps. It went like this:

Run a lap around the parking lot then..

100 Merkins and 100 SSH

Run a lap

90 Squats and 90 LBC’s

Run a lap

80 Merkins and 80 SSH

Run a lap

70 Squats and 70 LBC’s

……continue in this fashion all the way to 10 Squats and 10 LBC’s

When finished, continue running laps until the Six is in.

 

We finished right on time.

 

Announcements

Freon is the new Site Q!!!

Convergence this Saturday at Folsom at 7am

 

Prayer Request

Sister Act recovery

Gold Digger and M

Pilager’s aunt and uncle

Def Leppard’s M

BOS and Tiger with injuries

 

YHC took us out.

 

It’s been a pleasure to serve as Site Q of Mt. Hollywood and it’s awesome to see Freon step up and take over. I’m sure this HIM will do a great job so give him your support. Sign up for a Q and come out to the AO with the best parking lot in the Gashouse!

 

I’m Broke

Proverbs 11:14

January 4, 2021 / / 0 Comments

This morning we put in a little work and Sparky handed over the site Q duties over to YHC.

YHC word for this year is “Lead”.  YHC will be focusing on servantly leading my family, friends, peers, coworkers, and community.

Our mission for The Sword for the upcoming year will be utilizing the Word and the QSource Index to gain the knowledge to achieve excellence in servant leadership.

The Sword’s verse of the week is:

Proverbs 11:14

“Where there is no guidance, a people falls, but in an abundance of counselors there is safety.”

It is going to be a great year at The Sword.

Big Pappy

Monday Murph

January 4, 2021 / / 0 Comments

12 HIM posted on the first Monday of the new year to challenge themselves to make the most of their New Year’s Resolution – Who was I to not grant their wishes.  One of my favorite workouts is The Murph because it works Cardio, upper body, core and lower body strength – a real complete workout.  As such YHC thought it would be a god idea to start the NY off with something that would wake up the entire body.  The traditional Murph is a 1 mile run 100 pull-ups 200 pushups and 300 squats followed by another 1 mile run all while wearing a weighted vest.  The workout is named after Navy Seal Lieutenant Michael P. Murphy who was awarded the Medal of Honor after giving the ultimate sacrifice in June 2005 fighting in Afghanistan.

To accomplish this in 45 minutes  the exercises were divided into 20 sets with dips substituting for pull-ups:

5 Dips, 10 Merkins and 15 Squats x 20 with a 0.1 mile run after each set to give us the total workout.  Everyone pushed themselves and I believe got their money’s worth today

 

Announcements:

Convergence at Folsom on Saturday at 7AM – all other AOs closed

Mortimer Relay – March 20th – A 6 man overnight 100 mile relay with 14000 feet of elevation from Hickory to Boone.  See me, Sargento or Roscoe for more details – sign up is now and space will be limited

A shuffling deck of cards

January 3, 2021 / / 0 Comments

Great small group of 6 HIMs gathered to stomp on 2020 and pump up 2021. We got things rolling with 21 SSH and the 20 SSH. 3 burpees in between – Father Son Holy Spirit. We had a special drive by bike guest strike up some mumble chatter and we pushed him to join, as it started to drive a loss of focus and drive, dint believe explanation given on burpees since mumble chatter created some confusion within the Q. Audible led to mosey to the spot. We did a lap around the track and made our way to the shelter. I introduced two mini decks of cards and laid out the instructions/rules, creating a life bridge that if nothing else 2020 taught us that our deck of cards could easily and quickly change, you could have been in a good place then COVID HAPPENED or you could have been in a bad spot and somehow through God’s grace been blessed after COVID.

THE TWO DECKS – good deck ( low cards/reps) and bad deck ( higher cards/reps). Jokers placed in each deck and when pulled, switches to other deck. After each HIM pulled a card, the exercise and rep amount would be done. After 4, we’d do a lap around the track in Indian, karaoke, backward forms.

Ace – American Hammers, 21
King – Werkins, 13
Queen – leg lifts, 12

Jack – plank jacks, 11

Spades – jump squats (deck 1) , calf raises (deck 2)

Hearts – LBCs, dying cockroaches

Diamonds – merkins,derkins

Clubs – mountain climbers, Peter parkers

Once we did all cards, we moseyed over for some shady stretching, balls to the wall right foot to ground right hand, switch, hold and then head back to the yank.

to cap off the cards Dealt for the day we ended with 22 burpees – 21 for the year plus one to show we’re overcomers no matter what comes our way. And we did it through the fellowship we have in the circle where we ended with the pledge and prayers.

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