F3 Gastonia

Fitness, Fellowship, Faith

Page 489 of 917

Coconut Horse – Year 2 Q Source Complete

December 13, 2020 / / 0 Comments

Terrific morning for some running or rucking at Coconut Horse.

6 HIMs showed in the gloom including Termite who got in some serious mileage this morning.

We ran.

A few prayer requests and announcement about the  January 9th convergence.

Q Source

We had a good group for Q Source along with an FNG that I attend Church with who rode through on his bike as we were finishing up the COT.  We put the EH on him so he came back for Q Source.   Welcome Skittles.

We finished up the Q Source Study for the year at Coconut Horse.  This was the 2nd full year of this for us.  I cannot describe how impactful this has been to me both personally and professionally.  We are going to continue with some type of weekly discussion or study but will probably not follow the Q Source in 2021 at Coconut Horse.  Look for more information in the next few weeks about exactly what we will be doing.

Thanks for the opportunity to lead this morning.

Until the next one.  Aye!

Stroganoff

A Tour of the Neighborhood, Sorta

December 12, 2020 / / 0 Comments

Thanks for Dry Rub, Hermie and Stroganoff for joining the EC.  Shoutout to Roscoe for logging miles at Grier.

Today’s beatdown was inspired by a recent Italian Job posting.  Thanks to Stroganoff for a quick tour of the ole neighborhood to find the street layout needed.

0700 arrives with 8 gathered around YHC at GasHouse,   No FNGs, so no disclaimer was mentioned.

We knock out The Pledge of Allegiance before moving to WarmUp.

 

WarmUp:

10 Bent Over Arm Circles (each arm).
15 Merkins IC
10 SSH IC

PainLab off with Tube, GasHouse, lets roll…

 

GasHouse’s warmup continues with a mosey toward the intersection Laurel Ln and Nottingham Dr.  Along the way, we stopped at each street intersection (Carlton, Peachtree, Laurel and 8th) and performed12 each of an exercise (LBCs, Squats, Merkins, and ??)

Lets do some work:

The route was Laurel to Dumbarton to  Dorset to Nottingham, back to Laurel.  At each intersection perform 10 each of the following:

Merkin
LBC
Squat
Flutter
Calf Raises

Total 60 of each

Now that we are back where we started, lets do it backwards with the following exercises:

Merkin
LBC
Squat
CDD
Freddie Mercury (unless your the Q, who did Dying Cockroaches for half the round)

Total 60 of each

So, time was getting short, YHC asked the former residents about the approximate lengths back.  Somehow, the Mortimer and HTFU was mentioned.  So Nottingham it is to Churchill

A quick stop @ Carmen for 10 more:
Merkin
LBC
Squat
CDD
Freddie Mercury

And back towards the flag.  A stop at the entrance for a little wall sitting, 10 incline merkins and 10 derkins.

Arriving at the flag, a little Mary was done, a lap around the parking lot to get the full 5K in and then some more Mary until the bells peal.

 

Announcements:

  • Convergence 9-Jan @ Folsom

Prayer Requests:

  • Double Stuf
  • EZ Rider
  • M’s recovering from surgeries
  • Officer Herndon’s family

 

JJ prayed us out.

 

Although, this was all my idea, thanks to those in attendance today for the push.  To improve, run with those faster/better than yourself.  I certainly did today.  It was an honor to lead today.

 

Aye!

 

Watts Up Powering Down.

 

The Canoe Is Taking On Water

December 11, 2020 / / 0 Comments

Everyone had there calendars marked for Sister Act’s Q and the the excitement was building! We had Witenut’s VQ Tuesday and Sister Act set for Thursday and Big Pappy up Saturday, it’s was going to be a week for the history books but early Wednesday YHC got a txt from the canoe and it said he was taking on water! He wasn’t feeling well and with his Covid test coming up Monday for his surgery he didn’t want to chance it and I concurred. He was upset about the decision telling me he had never not Q’ed when his number was called. I could feel his pain and tried to think of something that he would approve of….

Warm Up:

Squats X20

4×4 Merkins x10

Burpees 50 in 5min

The Thang:

Mosey to lower parking lot circle up:

22’s: Lunges – Merkins

Mosey by amphitheater around to the triangle

22’s again: Squats- Renegade Row Merkins

Mosey back to parking lot:

22 for the Vets

COT:

Prayers: Roundup’s M, Wirenut’s mom,  Sister Act, his daughter Morgan and his whole family, Sargento’s list

Thanks again for the opportunity to lead!

On to the next one – Wichita

The Long Way

December 11, 2020 / / 0 Comments

Last Saturday at Gashouse, Roscoe introduced the descending triangle. It consisted of squats, burpees, and 8-count body builders which we were told are not burpees with a plank jack. They are 8-count body builders. Since plagiarism is the highest form of flattery, I decided to borrow the geometrical beatdown for my first Q Downtown.

I arrived a few minutes early not sure what kind of crowd we would have between the cold, the covid, and the blood drive the prior day. We ended up with 7 PAX as Waterboy assumed my normal arrival time and moseyed up to the circle at 0530. Let’s get to work.

The Pledge

Warm-up
SSH x 15
LBCs x 15
Merkins x 15
Imperial Walkers x 15

Mosey towards 321 with a turn by the Pita Wheel (which I had for lunch today and is outstanding for anyone who has not been there) then a turn left on 74 and a final turn left into the Parking Deck.

I’d mentioned an ascending descending rectangle on twitter so here are the details.

Start at the bottom of the deck in the middle of the lane.

8-count body builders x 10 (remember, these are not burpees with a plank jack)
Big Boy Sit-ups x 10
Flutter Kicks x 10
Squats x 10
Hand-Release Merkins x 10

Mosey to the next level of the parking deck
Repeat all 5 exercises x 9
Next level, then exercises x 8
Repeat until the top layer, then exercises x 5

Since we are out of levels, let’s descend to the bottom layer and start over.

We’d be at a count of 4 but this is round 2. So like Jeopardy, in round 2 all values are doubled.

So at bottom level, exercises x 8
Next level, exercises x 6
Repeat until we get to 2 then mosey to the top level

Once again with the plagiarism, I stole Dirty Elevens from Clavin and the Labyrinth this week.

Start on one side with 10 Mike Tysons.
Run to other side with 1 burpee in the middle for 1 LBC
Back to other side with 1 burpee in the middle for 9 Mike Tysons
Rinse and repeat

Time’s up. Let’s mosey back, but we took the long way. So instead of using the stairs, we moseyed down each level.

Back to start and flutters til 0615.

Announcements
Everything is cancelled

Prayer Requests
Those isolating for various reasons. Reach out and check on the PAX.
Sister Act surgery and recovery
Roscoe’s M’s recovery
Sargento’s M’s recovery
Watt Up’s M’s sister

Prayer to take us out.

Winging It

December 11, 2020 / / 0 Comments

Due to a late conflict, Wojo needed someone to take his Q at Midoriyama and YHC decided to take it. No written Weinke and really no idea of what we were going to do other than carry bricks for the entire workout. With all the PAX stepping up to give blood the numbers were a little lower than normal, but 7 HIM’s ready to go to work at 0530. Pledge, Disclaimer, short warmup and then grab two bricks from the truck.

 

The workout was simple….run with the bricks and stop every 0.2 miles or so and do some exercises. Based on what I remember, we did a total of the following reps over a total of 2.25 miles:

40 Burpee’s

50 CDD’s

50 Moroccan night clubs

60 Merkins

60 Squats

60 Overhead press

60 Curls

60 Randy’s (arm flutters)

200 Chest Press

300 LBC’s

 

Finished up with 22 for the Vets.

 

No Announcements

Prayer Request

Sargento’s list

SA mother

Quiche – no reason other than he needs it per Billy Ray

 

Def Leppard took us out.

 

I’m Broke

 

 

3rd F – December 12

December 11, 2020 / / 0 Comments

Proverbs 12

12 Whoever loves discipline loves knowledge,
    but whoever hates correction is stupid.

2 Good people obtain favor from the Lord,
    but he condemns those who devise wicked schemes.

3 No one can be established through wickedness,
    but the righteous cannot be uprooted.

4 A wife of noble character is her husband’s crown,
    but a disgraceful wife is like decay in his bones.

5 The plans of the righteous are just,
    but the advice of the wicked is deceitful.

6 The words of the wicked lie in wait for blood,
    but the speech of the upright rescues them.

7 The wicked are overthrown and are no more,
    but the house of the righteous stands firm.

8 A person is praised according to their prudence,
    and one with a warped mind is despised.

9 Better to be a nobody and yet have a servant
    than pretend to be somebody and have no food.

10 The righteous care for the needs of their animals,
    but the kindest acts of the wicked are cruel.

11 Those who work their land will have abundant food,
    but those who chase fantasies have no sense.

12 The wicked desire the stronghold of evildoers,
    but the root of the righteous endures.

13 Evildoers are trapped by their sinful talk,
    and so the innocent escape trouble.

14 From the fruit of their lips people are filled with good things,
    and the work of their hands brings them reward.

15 The way of fools seems right to them,
    but the wise listen to advice.

16 Fools show their annoyance at once,
    but the prudent overlook an insult.

17 An honest witness tells the truth,
    but a false witness tells lies.

18 The words of the reckless pierce like swords,
    but the tongue of the wise brings healing.

19 Truthful lips endure forever,
    but a lying tongue lasts only a moment.

20 Deceit is in the hearts of those who plot evil,
    but those who promote peace have joy.

21 No harm overtakes the righteous,
    but the wicked have their fill of trouble.

22 The Lord detests lying lips,
    but he delights in people who are trustworthy.

23 The prudent keep their knowledge to themselves,
    but a fool’s heart blurts out folly.

24 Diligent hands will rule,
    but laziness ends in forced labor.

25 Anxiety weighs down the heart,
    but a kind word cheers it up.

26 The righteous choose their friends carefully,
    but the way of the wicked leads them astray.

27 The lazy do not roast[a] any game,
    but the diligent feed on the riches of the hunt.

28 In the way of righteousness there is life;
    along that path is immortality.

Pray for Allen Tate, Stogie, Brutus, Pizza Man, Love Boat,  Buckeye.  Lift these men and their families.

Tiger

3rd F – December 11

December 11, 2020 / / 0 Comments

Proverbs 11

11 The Lord detests dishonest scales,
    but accurate weights find favor with him.

2 When pride comes, then comes disgrace,
    but with humility comes wisdom.

3 The integrity of the upright guides them,
    but the unfaithful are destroyed by their duplicity.

4 Wealth is worthless in the day of wrath,
    but righteousness delivers from death.

5 The righteousness of the blameless makes their paths straight,
    but the wicked are brought down by their own wickedness.

6 The righteousness of the upright delivers them,
    but the unfaithful are trapped by evil desires.

7 Hopes placed in mortals die with them;
    all the promise of[a] their power comes to nothing.

8 The righteous person is rescued from trouble,
    and it falls on the wicked instead.

9 With their mouths the godless destroy their neighbors,
    but through knowledge the righteous escape.

10 When the righteous prosper, the city rejoices;
    when the wicked perish, there are shouts of joy.

11 Through the blessing of the upright a city is exalted,
    but by the mouth of the wicked it is destroyed.

12 Whoever derides their neighbor has no sense,
    but the one who has understanding holds their tongue.

13 A gossip betrays a confidence,
    but a trustworthy person keeps a secret.

14 For lack of guidance a nation falls,
    but victory is won through many advisers.

15 Whoever puts up security for a stranger will surely suffer,
    but whoever refuses to shake hands in pledge is safe.

16 A kindhearted woman gains honor,
    but ruthless men gain only wealth.

17 Those who are kind benefit themselves,
    but the cruel bring ruin on themselves.

18 A wicked person earns deceptive wages,
    but the one who sows righteousness reaps a sure reward.

19 Truly the righteous attain life,
    but whoever pursues evil finds death.

20 The Lord detests those whose hearts are perverse,
    but he delights in those whose ways are blameless.

21 Be sure of this: The wicked will not go unpunished,
    but those who are righteous will go free.

22 Like a gold ring in a pig’s snout
    is a beautiful woman who shows no discretion.

23 The desire of the righteous ends only in good,
    but the hope of the wicked only in wrath.

24 One person gives freely, yet gains even more;
    another withholds unduly, but comes to poverty.

25 A generous person will prosper;
    whoever refreshes others will be refreshed.

26 People curse the one who hoards grain,
    but they pray God’s blessing on the one who is willing to sell.

27 Whoever seeks good finds favor,
    but evil comes to one who searches for it.

28 Those who trust in their riches will fall,
    but the righteous will thrive like a green leaf.

29 Whoever brings ruin on their family will inherit only wind,
    and the fool will be servant to the wise.

30 The fruit of the righteous is a tree of life,
    and the one who is wise saves lives.

31 If the righteous receive their due on earth,
    how much more the ungodly and the sinner!

Pray for Madoff, Gavel, Quiche, Spiderman, Mayor, Bandit.  Lift these men and their families.

Tiger

Two is one, one is none

December 10, 2020 / / 0 Comments

YHC had the Q this morning at the Pub but was a little concerned that other life duties would get in the way so I had my son, Sargento, on standby just in case I couldn’t make it.

YHC ended up getting there early and ready to go and so did Sargento, and Sargento actually had printed Weinke’s for everyone in case he was the Q.  He was going to make the PAX take the “mud route” but YHC took the Q back from whatever insurrection was taking place.  (Thanks for covering for me big Cheese!)

The route was Gaston Day School Road inbound, left on Armstrong, left on New Hope, Right on Lee, Left on E. Perry, right on Armstrong Park/Gaston Day School Road and back to start.

Defib and Dr. Seuss were out front.

Sargento and Stroganoff were fast today.

Breaker, JJ, Ooompa Loompa, and YHC all were OYO but we finished at 0615 just like we are supposed to and no one got lost, inured or seriously killed.

Announcements:  There will be a canned food Ruck this Saturday at all AO’s.  Bring some canned goods for those that need it!

Sargento is Q’ing a Salvation Army “ring the bell”.  Information is posted on SLACK so check it out.

The Gashouse has two confirmed Mortimer teams.  Training will commence in January with mandatory training runs with dog biscuits in your pockets.

Praises:  Stroganoff’s 2.2 is now an All-County Cross Country runner as her HS won the conference tourney and his 2.2 set a PR when it counted most!

Praise #2:   Breaker Breaker’s daughter in law Emily graduates from Appalachian State this weekend, joining the distinguished alumni from that majestic university.  Respect Yosef

Praise #3:  YHC’s M had surgery yesterday and she is doing well.

We said the Pledge of Allegiance and closed in Prayer.    YHC totally forgot to get the video nameorama but it isn’t required so get over it.

We are blessed to be American and live in a free country.  Never take that for granted.

 

3rd F – December 10

December 10, 2020 / / 0 Comments

Proverbs 10

Proverbs of Solomon

10 The proverbs of Solomon:

A wise son brings joy to his father,
    but a foolish son brings grief to his mother.

2 Ill-gotten treasures have no lasting value,
    but righteousness delivers from death.

3 The Lord does not let the righteous go hungry,
    but he thwarts the craving of the wicked.

4 Lazy hands make for poverty,
    but diligent hands bring wealth.

5 He who gathers crops in summer is a prudent son,
    but he who sleeps during harvest is a disgraceful son.

6 Blessings crown the head of the righteous,
    but violence overwhelms the mouth of the wicked.[a]

7 The name of the righteous is used in blessings,[b]
    but the name of the wicked will rot.

8 The wise in heart accept commands,
    but a chattering fool comes to ruin.

9 Whoever walks in integrity walks securely,
    but whoever takes crooked paths will be found out.

10 Whoever winks maliciously causes grief,
    and a chattering fool comes to ruin.

11 The mouth of the righteous is a fountain of life,
    but the mouth of the wicked conceals violence.

12 Hatred stirs up conflict,
    but love covers over all wrongs.

13 Wisdom is found on the lips of the discerning,
    but a rod is for the back of one who has no sense.

14 The wise store up knowledge,
    but the mouth of a fool invites ruin.

15 The wealth of the rich is their fortified city,
    but poverty is the ruin of the poor.

16 The wages of the righteous is life,
    but the earnings of the wicked are sin and death.

17 Whoever heeds discipline shows the way to life,
    but whoever ignores correction leads others astray.

18 Whoever conceals hatred with lying lips
    and spreads slander is a fool.

19 Sin is not ended by multiplying words,
    but the prudent hold their tongues.

20 The tongue of the righteous is choice silver,
    but the heart of the wicked is of little value.

21 The lips of the righteous nourish many,
    but fools die for lack of sense.

22 The blessing of the Lord brings wealth,
    without painful toil for it.

23 A fool finds pleasure in wicked schemes,
    but a person of understanding delights in wisdom.

24 What the wicked dread will overtake them;
    what the righteous desire will be granted.

25 When the storm has swept by, the wicked are gone,
    but the righteous stand firm forever.

26 As vinegar to the teeth and smoke to the eyes,
    so are sluggards to those who send them.

27 The fear of the Lord adds length to life,
    but the years of the wicked are cut short.

28 The prospect of the righteous is joy,
    but the hopes of the wicked come to nothing.

29 The way of the Lord is a refuge for the blameless,
    but it is the ruin of those who do evil.

30 The righteous will never be uprooted,
    but the wicked will not remain in the land.

31 From the mouth of the righteous comes the fruit of wisdom,
    but a perverse tongue will be silenced.

32 The lips of the righteous know what finds favor,
    but the mouth of the wicked only what is perverse.

Pray for Big Pappy, Watts Up, Pilgrims Promise, Slim shady, Short Sale.  Lift these men and their families

Tiger

« Older posts Newer posts »

Past Workouts

August 2025
M T W T F S S
 123
45678910
11121314151617
18192021222324
25262728293031

© 2025 F3 Gastonia

Theme by Anders Noren — Up ↑