F3 Gastonia

Fitness, Fellowship, Faith

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3rd F – Listen and Be Humble

October 23, 2020 / / 0 Comments

The following written by Mo Michalski:

God’s Word profiles two kinds of people: someone who allows the chatter of many voices to pull in many directions versus someone “wise in heart,” who listens to once voice and accepts His commands.

The difference between the two pivots on these basic actions:

  • Being disciplined enough to listen to only one true voice – blocking out the chatter of the world around us
  • Being humble

Those who excel at both listening and humble obedience face clear reward: the promise of no lifetime ruin and getting tagged as “wise in heart.”

Let’s take a closer look at the actions that make the man or woman.

LISTENING – See with our ears. Hear with our eyes. A held tongue is better. Shut up to listen up. When we do, God calls us wise.

The one who chatters never gets that label. That person can’t shut up and has to have “the last word.“

HUMILITY – Humility creates enough space for others to weigh in well, especially God’s Spirit and His Word. Only the humble consistently accept commands. Only the humble get tagged as teachable.

They’re the ones who become world class when it comes to trust and obedience. When humility sets in, critical turnovers are avoided, sin downsizes and ruin is escaped. In contrast, the one who chatters is filled with only self-directed thoughts, never leaving room for humility to grow.

Reflect: Which one are you more like – the “chattering fool” or the one “wise in heart”? How are you doing in your listening skills and commitment to humble obedience? Are you doing it like Jesus?

 

This week let’s pray for Sister Act, Slaw, Mayor, Flintstone, Big Pappy, Huckleberry, Dolph, Quiche

Tiger

Ready, Set, Go! … Stop!

October 23, 2020 / / 0 Comments

When YHC was trying to design today’s weinke, YHC wanted something different.  In trolling Twitter, YHC saw a link to a F3 Alpha (Alpharetta) backblast.  So you have F3 Alpha to blame for today’s events.

0530 hit with ten joining YHC.  With no FNG’s, a short disclaimer was given.  Spotting a late arrival, we knocked out The Pledge while waiting.  Thus bringing the total to twelve.

The train schedule for this week was different than most Fridays as there was a train passing as we recited The Pledge. Soooooooo, 5 Burpees.

Well, that was enough like a warmup, lets go.

Mosey toward the Social Services building.  Zombie Walk the bridge.

(Traffic was against us, so plank while we wait.  YHC failed to see all the traffic and almost sent the PAX (really BOS) into traffic.  Luckily this did not happen.   SORRY!

Line up along one curb in the lower parking lot.

Super 21s with bearcrawls. PAX lined up did 21 (Merkins, LBCs and Squats) then bearcrawled to the other side for 18 reps of the same three exercises. Back and forth decreasing the rep counts to 15, 12, 9, 6, and 3.

Move to the center.

3 Sets of 22 Dying Cockroaches with a lap to the upper parking lot and back in between.

It was so much fun, lets do it again, but with American Hammers.

Meander across the street to the flatter ATM parking lot.

Circle up for a Bear Crawl Ring of Fire Mucho Chesto: Start bear crawling in a circle, then stop (roughly every ninety degrees) and hold plank while we go around the circle doing 10 merkins, changing style each time – diamond, ranger, regular ,stagger left, stagger right then resume bear crawling.

Since the Super 21s, there have been train sounds.  SA claims 3 have gone by.  While not supported by all in attendance,  we go ahead and knock out 5 more Burpees.  Having had the Ring of Fire interrupted for an ATM user, and another wanting in, we move to the upper parking lot of Social Services.  5 more Burpees, a lap down to the lower parking lot and back for 5 more.

Meander until we get to MLK and then Mosey toward home.  Sprint the bridge.

Time for some mary.

  • 15 SSH IC – YHC
  • 20 Flutters IC – SA
  • 15 Crunchy Frogs OYO – JJ
  • 15 BB OYO – Orangeman
  • 20 LBC IC – BOS

5 more Burpees to end it.

 

Announcements:

  • Convergence 31-Oct @ Martha Rivers 0700 with EC at 0615
  • PT Test 14-Nov @ GasHouse.  All other AOs normal
  • Give2Give

Prayer Requests:

  • Rockabilly
  • Sister Act – 2.0 and Family
  • EZ Rider – Family
  • Sargento’s M
  • Sister Act’s Friend with Illness and Covid
  • There was more I did not get documented, but God knows what they are.

YHC took us out.

 

It was a honor to be out with each of you

This was my 3rd Q of the week.  I tried to make each one different.  Sorry to Captain Stubing and EZ rider as they endured all of 3.

 

Watts Up Powering Down.

Folsom Jail Break

October 23, 2020 / / 0 Comments

A few weeks back I saw Wichita during lunch at the great Country Kitchen. He asked if I would take a Folsom Q so of course I accepted.

Warm-up:

Don Q

SSH

Merkins

LBC

Mosey to Lit Parking Lot

Deep Squats

Pikes Reach

90 90 Rotations

Walking High Knees

Shuffles

Skips

From here on out I freestyled it and it has taken me too long to write this back blast to remember it all but we mainly sprinted or did a running drill. Finished up with some stretching.

Thanks for letting me lead guys and for the effort everyone gave.

Prison Break

October 22, 2020 / / 0 Comments

We ran 5 miles and everyone was getting stuff done!

continue coming out to Prison Break it’s a good midweek run and fellowship that we all need to stay in physical and spiritual shape! Hopefully we will have a big crowd this coming Wednesday! Look forward to seeing you there.

convergence 31 Martha rivers

PT  test Nov 14 Gashouse

 

Prayer Request

Sister Acts daughter and family

Max Johnson’s daughter she is recovering from open heart surgery. She’s 4 months old

ALL PAX

 

 

Round Up

Back to back at the Goat!

October 22, 2020 / / 0 Comments

So YHC took on a back to back following Ricky Bobby yesterday and the Goat today. So after a late night “rescue” of my M and 2.0 from the rally last night so they wouldn’t  get home @ 1 am YHC relied on a basic program to deliver a  decent beatdown for the pax. Went like this:

COP:

Arm stretches

SSH X 20

IW X 20

Grapevines Right and Left.

Mtn. Climbers X 20

Mosey across the South Fork and over both bridges, lunge walk across the bridges to the parking lot for the following:

Partner up

P1 – transports to the second light and back.

P2 – do called work, then flapjack.

Repeat 5X

Set 1 – Merkins (5 sets), run to light and back.

Set 2 – Big boy situps, Karoake to light and back. (5 repeats)

Set3 – Squats, skip to the light. (5 repeats)

Set 4 – CDDs, run to light and  (5 repeats)

Mosey back across the bridge to the playground and picnic table shelter.

Dips X 10 (cadence)

Step ups, 10 total

Homicide Dirkins – 10 total (cadence)

Inclined situps with a twist – 11.

mosey back to the flag and COT, pledge.

NMM:

Pretty effective plan, simple and consistent. Everybody got a good push today and we stayed together. No risky road crossings, used the toys the AO has available all the time. Textbook stuff.

Prayers for Timeframe’s aging parents and health things they have going on.

Great AO and pax, love to lead here.

Tesla

Fall morning at the Bobby!

October 22, 2020 / / 0 Comments

We had se ven show up at the Ricky Bobby with an FNG  as YHC lined everybody up for a six pack around the track this humid hazy morning. Went like this:

COP:

Arm stretches

SSH X 20

IW X 20

Cotton Pickers X 20

Grapevine stretches

Mtn Climbers X 20

Nolan Ryans X 10 each side

Time for the six pack on the track!

1st set: 10 burpees, take a lap.

2nd set: 20 jump squats, lap

3rd set: 30 merkins, lap

4th set: 40 Big boy situps, lap

5th set: 50 SSH, lap

6th set: 60 CDDs, lap

Mosey to the center of the field for some 4 corners work

1st corner: 10 merkins in the center, mosey ot the corner, 10 plank jacks

2nd corner: 10 merkins in the center, mosey to corner 2, American hammers X 10 (in cadence)

3rd corner: 10 merkins in the center, mosey to corner, 10 HR merkins

4th corner: 10 merkins in the center, 10 Turkish getups at the corner.

mosey over to the benches:

10 dips, 10 step ups, 10 dirkins, 10 inclined situps.

Mosey across the field, 25 squats, mosey back

Repeat above except 15X apiece

Bear crawl half way, burpee broad jump halfway.

25 squats, mosey to COT.

Pledge

NMM:

 

Great morning and great push by the pax. Welcome FNG Tricycle. look forward to having you out on a regular basis. Couple of events as follows to put on the docket:

10/31 Convergence, Martha Rivers Park, 6:15 EC, 7:00 am main event.

11/14 PT test. Not sure where. 7 am. If you were at the last one in the summer this is a great chance to measure your progress and how you do under cooler conditions.

Prayers for the country, SA’s daughter, and Sargento’s M and her knee replacement Monday. Apparently doing well.

Pleasure and honor to lead the Bobby!

Tesla

 

 

 

You Dropped the Bomb on My Banana Boat

October 22, 2020 / / 0 Comments

It has been a while since I have Q’d a boot camp workout. To my surprise we had an FNG come out this morning.
The ThanG:

Warm Up, SSH, Gravel Pickers, “Montross comes in Late so we do monkey humpers facing Him, well kind of” until he gets up to the group.
Lets Mosey, Nolan Ryan’s at each light then to the flag for the pledge, lets have some fun with a little core work.
10 each then take a lap, LBC, Flutter, LBC, Leg Raise, LBC, MTN Climbers, LBC, Freddy Mercury’s, LBC.
We did this twice then back to the Tennis Court. I stayed back with our FNG and noticed that he has sunglasses on his hat at 530 in the morning. Also they were not coming off.
We met in the middle of the tennis courts for some partner work. Partner One goes to one end and does 5 merkins same for partner 2. Meet back and do 10 squats. continue going down to one merkin.
The Fun confusion is about to begin. When I Q I like some music and today was no different. Except my blue tooth speaker failed bitgtime. Luckily Wire Nut brought his truck up to give us some help with the music.

The Pax at Folsom LOOOOve Burpees heck if you don’t have a couple they start complaining. So I brought out a little song by the “Gap Band” you may have heard of it ” you dropped the Bomb on Me”. Burpee each time they say ” you Dropped the Bomb on me”
Needless to say we did a few. The next song is an oldy but goody made more famous from the movie Beetle Juice. The Banana Boat song by Harry Bellafonte, or “Day O”. The Pax Circled up and planked but each time he says “daylight come and me want to go home” we shift to the right. Once back to beginning go to the left. This sucked in more ways than one and cooked the shoulders. I guess happy early Halloween on that one. I looked down and Time.
Regardless of how we got there the Pax were sweaty and laughing after we finished up and that’s all that matters.

Announcements:
Convergence 10/31/20 at Martha Rivers all other AO’s will be closed, PT test 11/14
Prayer Request: SA’s family, Sargentos M, AT’s Arm, and many others.

The Bed Pan is Full

Mark: 1, 16-20

October 22, 2020 / / 0 Comments

Sparky had reached out to the pax asking for a Q at the Sword. I gladly to the opportunity.
We talked about how Jesus walked the bank of Galilee, calling the future disciples to follow him.
These men simply dropped there nets and followed Jesus.

We also ran some too.

Announcements: Convergence 10/31/20, PT test 11/14/20

Prayer request: SA’s Family, Sargento’s M,

The Bed Pan is full!

Sharpen Up November Challenge

October 21, 2020 / / 1 Comment

Most men in life are in the middle of the bell curve  unless we choose to be be better than that.  If you believe you are one of those guys in the middle, then this is especially for you.    I am talking to the guys that post a couple days  a week and call it good.  The guys who are passively involved in one or two F’s.  The one’s who don’t avail themselves to all the items on the F3 Menu.  The ones who won’t do a CSAUP or Q a workout regularly.  The ones who don’t lives their lives intentionally and “oversleep” instead of making a decision to wake up and get after it.  This challenge is to push that bell curve to the right.

I have heard some clamoring among the Gashouse PAX for a challenge along the lines of the 40 day challenge so here it is.

No excuses!

VISION:  In November you are going to challenge yourself to a few required physical tasks as well as maintaining standards to increase your acceleration.

This challenge can be modified based on your fitness level but make sure you make it happen.

ARTICULATION:

1st F Requirements:

100 Miles combined run/ruck miles for the month to include:

-At least one ten-mile run and…

-At least one 12-mile ruck

-Or…one combined run/ruck of 15 miles

One Murph workout

Combined total of at least 25 workouts (30 minutes minimum, CSAUP’s count as 1)

Hydrate and take in protein after each workout.

Dietary Guidelines:

No Soda

No Fast Food

No sweets

No chips

More water

More salads, vegetables, and lean meats

No alcohol* (except at Bottom’s Up, F3 Gastonia’s only standing 2nd F event.  Limit yourself to two drinks (Moderation in all things, including moderation))

Cheat meals must be EARNED!   (with the exception of Thanksgiving.  Thanksgiving is a cheat day)

Seven workouts in a week earns you a cheat meal.

Going to Q-Source on Sunday morning earns a cheat meal.

If you have never been to a Q-Source session and go to your first one, you get an additional Cheat meal.

Persuasion:  Don’t be weak.  If you aren’t strong, you’re wrong.  That is it.  Make a shared Google Doc with your Shieldlock to track your mileage.  Journal your posts using Notes on your phone or some other method.  Post on Slack to update on your progress #accountability

YHC encourages Site-Q’s to schedule a long run or Ruck or Murph sometime during the month.

If you have questions, feel free to ask.  Otherwise, commit now to the challenge and quit making excuses.  Covid 2020 has been a real challenge  but we can continue to improve.  Prepare for this challenge now so you are ready.    The challenge begins with a ten miler at the Coconut Horse on November 1st, followed by Q-Source.  I am sure my friends in NOGA will make a similar option available.

EXHORTATION:  Quit being soft,

Roscoe

 

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