F3 Gastonia

Fitness, Fellowship, Faith

Page 493 of 917

Birthday and Buttermilk

So YHC had a birthday and got deeper into the DR decade! So what? That happens. Time to move forward. We’ll get old later. So on a high 20s clear morning (aka perfect) we got with it. This is how it went down:

COP:

Arm stretches

SSH X 20

IW X 20

Cotton Pickers X 20

Grapevine Stretches

Nolan Ryans X 20

Mtn. Climbers X 20

Mosey over to the Gazebo.

10 burpees – Lap @ the Town Green.

20 Big Boys – Lap @ Town Green

30 CDDs – Lap @ Town Green.

Mosey over to the Goat Island parking lot as the park was closed due to flood damage. Lunge walk across each bridge.

Inclined Merkins X 10

Dips X 10

Inclined sit ups X 10

Run a parking lot lap!

Rinse and repeat above, 15X each, run another lap.

Back to the gazebo, Lt. Dans across the bridges.

40 Merkins – Lap

50 squats – Lap

60 SSH – Lap

Mosey to the flag and some final stretches and a pledge

NMM:

Great cold morning and a great way to start the 7th decade on the Big Ball! That seems crazy to say or conceive of for that matter. Even got a birthday present! A quart of Buttermilk! How about that! I’m good with it. Real good in fact.

In all seriousness 61 for me is a big deal. My dad died at age 61. I was 31. So essentially I have lived half my life without him here with me. I loved my dad. But he had the opportunity to be great. And he didn’t quite get there. Lots of self inflicted wounds. Tears me up when I think of it because he really was solid in a lot of areas. But he lacked a mature faith and it hurt him. How about we learn from mistakes and get better form them which is my thing here. So to me it’s about finishing some big jobs this year and getting others opened up and moving. On a lot of fronts.

Great group to celebrate with. Let’s go lead from the front and make things happen men!

 

Tesla

 

 

 

Been a Minute

Since I’ve been to Midoriyama.

 

Warm up:

  1. Don Q x 10ic
  2. SSH x 10ic

The Thang:

  1. Step up Knee up x 20
  2. Split Squats 10 ea side
  3. Single Leg Hip Thrusts 10 ea. side
  4. Mosey to Parking Lot
  5. Exercises in Parking Spaces: Line Jumps, Holy Crosses, Walk out to Merkins, CDD, Deep Squat to Lunge, Slow LBC, Calf Raises, All 4 Rotations, Lateral Line Jumps, Lunge w/ Reach, Scorpions 1 person runs around median
  6. Dora 123: Groiners, Merkins, LBFC
  7. Mosey to Flag
  8. A Round of Core exercises

COT

They got violated. Kinda. Not in that way. You’re gross. Get your head out of the gutter Whoopee

Yank – 11/14

Temp: Cool, 40ish?

Crowd: Grew fast, 11 total. With the PT Test at Gashouse didn’t know how many we would have. Good turnout

Warmup:

Jacked up!

The Thang:

A Triple HIPAA Violation on Main St.!

11’s but with 3 exercises and 3 stops up Main street each stop with 7 squats

3 Exercises:

Burpees

Diamond Merkins

Bobby Hurleys

Totals:

115 Burpees (we did 5 more to get us to 8AM), 110 Diamond Merkins, 110 Bobby Hurley’s & 210 Squats

We got it all in with time to spare. Boudin wanted a tour of Belmont so off we ran. By my watch we got in 2.5 miles total. I think Slim Shady said he had 3.5 miles. Either way we got miles in. Non-stop the whole time. FNG Objection said he hates cardio but needed more of it. Well you got it today!

 

Welcome FNG’s:

Ringo – Musician (Drummer), plays worship music & has an album?

Objection – Lawyer in Charlotte, need i say more? wonder if he knows of the law firm Redding Jones, PLLC?

 

Announcements and Prayer requests were said

I’d tell you more but it would be a HIPAA Violation.

3rd F – December 3

Proverbs 3

Tiger

SandLot 11/23/2020

If you care to read much more than the fact that YHC got great pleasure out of our mosey up Gastone’s Hill after Watts Up made several recommendations AGAINST doing so, then continue reading!

Warmup:

SSH x 30 IC
MNC x 30 IC
Merkins x 20 OYO
LBCs x 20

Mosey to wall at bank
Step ups 30 OYO

Derkins x 20 OYO
Dips x 15 IC
Derikins x 15 OYO
Dips x 15 IC

MOSEY to planet fitness
4 CORNERS Round 1:
20 Merkins
30 American Hammers
40 Squats
50 Flutters

4 CORNERS Round 2:
20 Merkins
30 Big Boys
40 Calf Raises
50 Flutters

Mosey over to Food Lion
-People’s Chair, shoulder presses x ?? IC

Mosey to Dollar General parking lot
Quick Ab Blaster with some merkins on top.

Mosey LONG WAY back towards Pelicans,
Gastone’s Hill!

Mosey Back to Pelicans. Mary happened, workout ended with 5 burpees. Good work men!

Announcements / Prayer Requests / Namerama / COT

OUT!

3rd F – December 2

Proverbs 2

Moral Benefits of Wisdom

My son, if you accept my words
    and store up my commands within you,
turning your ear to wisdom
    and applying your heart to understanding—
indeed, if you call out for insight
    and cry aloud for understanding,
and if you look for it as for silver
    and search for it as for hidden treasure,
then you will understand the fear of the Lord
    and find the knowledge of God.
For the Lord gives wisdom;
    from his mouth come knowledge and understanding.
He holds success in store for the upright,
    he is a shield to those whose walk is blameless,
for he guards the course of the just
    and protects the way of his faithful ones.

Then you will understand what is right and just
    and fair—every good path.
10 For wisdom will enter your heart,
    and knowledge will be pleasant to your soul.
11 Discretion will protect you,
    and understanding will guard you.

12 Wisdom will save you from the ways of wicked men,
    from men whose words are perverse,
13 who have left the straight paths
    to walk in dark ways,
14 who delight in doing wrong
    and rejoice in the perverseness of evil,
15 whose paths are crooked
    and who are devious in their ways.

16 Wisdom will save you also from the adulterous woman,
    from the wayward woman with her seductive words,
17 who has left the partner of her youth
    and ignored the covenant she made before God.[a]
18 Surely her house leads down to death
    and her paths to the spirits of the dead.
19 None who go to her return
    or attain the paths of life.

20 Thus you will walk in the ways of the good
    and keep to the paths of the righteous.
21 For the upright will live in the land,
    and the blameless will remain in it;
22 but the wicked will be cut off from the land,
    and the unfaithful will be torn from it

Pray for Sister Act, Broke, Montross, Huckleberry.  Lift these men and their families

Tiger

Not stinkfist too!!

Whoopee arrives follows by Watts up … although neither will participate in today’s main event …. Whoopee wants to run ( what is up with that!?) he will join us by the frozen banks of Lake Whoopeegonnagetcha before heading off for warmer(?) climes. Watts up believes he may have been Covid exposed and wishes to ruck safely by self … good to see both men.
Today’s players arrive just in time with Defib excitedly moving around ( doubt that the 27 degree temp had anything to do with that!)
JJ and Captain Stubing round our numbers off and away we go!
Defib had right idea …. I had no intention of giving disclaimer and reciting the pledge without a quick warmup to get some blood flow going.
Ssh IC x 20
Seal jacks single count of 20
Hand release Merkins 20 oyo
Plank jacks IC x 20

Now we can pledge and very brief discalimer

And away we go ….Whoopee exit stage left …
We mosey to park
At entrance 20 merkins oyo
Mosey to light for 20 more
Karaoke to next WHOOPS… light. Comes on we didn’t see , motion sensor! So we stop for 20 squats then lunge to next … we would Continue to each light using differnent previously called exercises usually traversing 2 lights but being “pulled back” one space (light)
Next to play area … swing s for suspended derkins and jump lunges and flutters all to the tune of 20 for 3 rounds
Now find a chilly icicle ridden bar to dead hang from for countdown from 20
Mosey long way to concessions where we pull up the the counter for 3 rounds of alternating calf raises 20 per
10 Australian men climbers and 10 suspended derkins
7 hand release merkins 13 monkey humpers 3 times I think
3 rounds of 20 dips, derkins and American hammers
Mosey back to play area for Indian run back to gates for 10 big boys and 10 crab crunchers quick run back to start
20 IC flutters called by JJ
Suddenly JJ yells “Squirrel !” And we all look into the sky where he says he saw the ISS go by

20 IC dying cockroaches called by Defib

Lastly Captain Stubing gives us 30 (? ) what the what ?!?    Squats oyo!
Time!

announcements Xmas party coming up

Shelby Convergence this Saturday

prayers for Watts up health and job interview

and for Captain Stubing job

moleskin is that I like so many others am so done with this double numbered year and seek to throw anything and everything at the wall until something sticks to turn the dial on that clock ….. this morning my free Sirius Xm ran out at 5:15 during Stinkfist!!!! Oh the humanity !!!

A Cool Prison Break

The air was a little chilly, but 6 PAX made it out and put in 5 miles at Prison Break this morning. Strong work guys!

 

Announcements

12/5 – Shelby convergence, meet at Ingles in Dallas at 0600 to clown car, let Pizza Man know if you’re planning to go

12/10 – Blood Drive at Park Street Methodist in Belmont

12/12 – Christmas Party at Lewis Farms

 

Prayer Request

Sargento’s prayer list

Each other

PAX battling sickness or on IR

 

Doodles took us out.

I’m Broke

The cold Storm.

17 of us on this cold blistering morning. A couple of PAX getting some EC as I pulled up. Unaware of the danger brewing, they need not wear themselves out to early.

I normally hate going to a Sister Act Q. I usually cant keep up and cut reps short. Its often discouraging for me to know that I cant do a complete rep and keep up with the pack. So I have been trying to push so I can keep up. Last week we did a brutal workout at Midoriyama. So today I decided to do something similar. I want to thank SA and all of you tough men in Gastonia. I’ve seen several of you make big changes and have big turn arounds in your lives. You guys are awesome!!!!

Warm up  IC

Merkins

Crunchy Frogs

CDD

American Hammers

Nolan Ryan

LBC

Mnt Climbers

Toy Soldiers

Goofballs

Cotton Pickers

5 Burpees.

We moseyed down to the main drive. we completed 5 Burpees and continued to the neighborhood across the road and completed 5 Burpees at each stop sign/intersection until we get back to the start. 5 Burpees at the end. Mosey back to the flag for the deck of death. 

Pull 5 cards from the workout deck and then make a lap around parking lot. Plank for the six. Continue till time is up.

 

Announcements.

Christmas party

Prayer list

Sargento has a prayer list out. Please pray for each other.

 

The devil is working hard on me. I cant seem to focus on anything that I want to. Reading has become hard to comprehend and I cant seem to think clearly. I lost control of the group right from the beginning today. The PAX just didn’t seem to like my plans. I got home just to find out that a really good friend has passed away this morning.  A friend of my dads who was always calling and checking in on me and my racing. He watched every race and helped me where he could in life.  Its been a pretty tough day.

SYITG

Bobby Jo Freekin Ricky 11.25 Blastback!

Pledge

Mosey x 3 Track Lapz

50 Burpeez

100 Push Upz

150 Squatz

Mosey x 4 Track Lapz

? of the day to the Music experts, “Driving Cross Country to California and back you can take only one CD to listen to what is it?”

50 CCdz

100 Big Boy Supz

150 Squatz

4 x 30 yard sprintz

4 x 15 yard sprintz

:60  Merkinz

 

Time!

Announcements

Prayer Requests

Prayer

 

« Older posts Newer posts »

© 2025 F3 Gastonia

Theme by Anders NorenUp ↑