F3 Gastonia

Fitness, Fellowship, Faith

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300

October 1, 2020 / / 0 Comments

Buckeye asked on Slack if anyone was running Coconut-I replied I would go early at 0600 for a 300 Workout. Run 5 miles and stop every half mile for 30 Merkins hitting a total of 300. JJ was there also and we started at 0600-HOLY NUTS, Buckeye took off and did not slow down. We were sub 8 min miles for the first few and got finished about an hour or 2 before I had planned so we had time to get some squats in……let’s get 300 squats. Hmmmm, still got time. No runners in site. Let’s do some flutters…..how about 300 of them. Crap, where is everyone? Finally Defib and Stroganoff show up along with Oompa and Flintstone….then along comes DDC for a drive-by to say hello then he’s off again.

COT then off to Q Source with a good crowd.

Thanks for the 300 push JJ and Buckeye. I’m thinking the 300 might be a regular habit for me…but don’t need to leave so early. I don’t want so many exercises at the end….or do I? We will see…..

Good work men-Whoopee

Dr. Pepper

October 1, 2020 / / 0 Comments

Today was a big day. Site Q handover is bittersweet. Knowing Sledge makes it a lot easier. He will do a great job. He’s got great support from the Diablo regulars and hopefully more FNGs are on the horizon.

I promised a few things on Slack hoping for a few looks-loos coming to see what we would do but no unexpected faces. I promised Livermush: that is the new name for my sandbag-Livermush is a good name. Who doesn’t like livermush? It’s good for your heart, right Defib?

We started with the pledge then headed to the Planet Fitness parking lot, Livermush in tow. She sat in the center of the parking lot and along comes El Toro to join us-this is a solid guy who is a friend of an old PAX who used to post with us here in F3 GasHouse named Rudolph. (shots fired brotha)

We started at the center with Livermush doing 10 squat thrusters with our rucks. We then moved out to each corner then back to Livermush. Each time we got back to Livermush, we did 10 squat thrusters with our rucks.  At the corners we did 20 reps of a called exercise. The exercises were the following: Squats, Merkins, Upright Rows, and American Hammers.

Round 2 was similar…..but different. We still did squat thrusters when we got back to Livermush. The exercises were chest press, Flutters, Curls, and Squats. We rifle-carried out to the corners and rucked back to Livermush.

Next we rucked a lap around the building, did some merkins, step ups, then a round of 10-20 reps of each-man-call-an-exercise back at home.

Before calling it quits, I went to the truck and got a gift for Sledge for taking over Diablo Sammich. If you recall in the movie when Sheriff Buford T. Justice orders his Diablo Sammich, he got something to drink….so, when handing over the Sammich, what else could I give him? A nice cold Dr. Pepper of course. I got there early to run my 5K before the ruck and stopped by 7/11 to get it. Unfortunately it sprayed all over after being shaken from me running back with it.

Announcements:

Freight is running a 5 K every day in October to help raise awareness and money for the F3 Foundation fundraiser called Give2Give. Think of how much you have gotten out of F3. Be generous-this money is going to great causes and if nothing else, it helps the yuckity yucks of F3 Admin make us look good in the public eye. I am pledging $1 for every mile he runs this month. Give your $$ to Grantan Def Leppard.

Honorable Mention to Dry Rub. There were several times he and I were the only ones who posted and without his encouragement I think I would have thrown the Diablo in the sink and washed it down the drain. Thanks my friend-#ISI

Sledge, it’s all yours…..

Whoopee

 

The Goat – 9/10/2020

October 1, 2020 / / 0 Comments

Disclaimer

Warm-up

Mosey to church parking up main street,

Time for some fun!

  • Start in the center of the parking lot, 5 burpees
  • Run to corner 1 for jump squats x 10, back to center for ,5 burpees
  • Run to corner 2 for merkins x 10, back to center, 5 burpees
  • Run to corner 3 for SSH x 10,  back to center, 5 burpees
  • Run to corner 4 for mountain climbers, back to center, 5 burpees

Repeat twice, increasing reps to 15 and then 20

Mosey back to downtown along rr tracks, but stop at trestle bridge for some plank jacks. Now Indian run back to downtown.

Held down to fire station.

Triple Nickel up the hill, Diamond Merkins x 5 at bottom, run to top of hill, Plank Jacks x 5.  Rinse and repeat 5x.

Everyone grab a small wall;

  • Dips x 10
  • Step-ups  x 10
  • Derkins x 10

Rinse and repeat but with 15 reps.

Mosey back to parking lot.

Pledge

COT

  • Announcements
  • Prayer request

 

YHC closed with prayer

Brew Ruck

October 1, 2020 / / 0 Comments

Do you like a good beer every once in a while? Do you like to Ruck? Do you like to spend a little time with your F3 bros talking trash? Well have I got an event for you! F3 Gastonia Brewruck. Why a ruck? Why not!

What is it? We will meet, ruck, and stop for beers at several breweries in charlotte.

When-Saturday October 17th 1:00pm

Where-Meet at Old Mecklenburg Brewery(OMB) 4150 Yancey Rd, Charlotte, NC 28217

Then what? We have 4 stops planned starting at OMB. Each stop has several options with so many breweries close together. Each stop has 1-1.5 miles of rucking in between with an ending ruck of 3.1 miles back to the start from the end. It should total around 6.5-7 miles over the course of about 4-5 hours. Of course this all depends on stopping and starting time at each stop. Reach out and let me know if you are a HC.

IPC week 4. Murder Bunnies!!

October 1, 2020 / / 0 Comments

16 for the final round or the Iron PAX Challenge.  It when like this.

1 Round For Time

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 25yds
25 Thruster
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 50yds
50 Alternating block merkins
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 75yds
75 Curl Presses
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 100yds
100 Block Windshield Wipers
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)

9/29/2020 The Storm HIIT

October 1, 2020 / / 0 Comments

14 men showed up for some work this Tuesday at the Storm.

Pledge

Warmorama:  

SSH x 25,  Windmills x 15, Cherry Pickers x 15,  Toy Soldiers x 15

Run about 3/4 mile from AO back to front of the school.

The Thang:  HIIT workout.  45sec work, 20 sec rest of the following exercises.

HIIT
Merkins
Burpees
Squats
High Knees
Decline Merkins
Lunges
Plank
Mountain Climbers
Calf raises
Sprints
LBC
CDD
Apollo
Incline merkin
6 inches
Crunchy Frogs
Dips
Leg raises
Man maker merkins
Mason Twists
Flutters
Plank Jacks
Step ups
Freddie Mercury
Stretch

Thanks to the pax for contributing with the suggested exercises from the flutters down.  Strong work men!

Ended workout with Goof Balls and 5 Burpees OYO

Prayers lifted for all the prayer requests.

Great job by all today!  Happy Birthday Pilgrim’s Progress!

Prison break is back!

October 1, 2020 / / 0 Comments

We had 11 men out for a nice morning to run at Prison Break! It was great seeing everybody back after 4 brutal weeks of the IPC! Looking forward to this cooler season. Hopefully it’ll bring out more guys!! Keep pushing the rock and motivating others to join us.

prayer request

Montross family

Sister Acts family

Brokes family

Barrel Racers friend

Each other!

Thank you men for allowing me to lead.

Round Up

3rd F – Listen

September 30, 2020 / / 0 Comments

This is the commentary I shared at the Yank this past Saturday.  Topic follows up on the four points shared at CSAUP a couple of Saturday’s ago Build Pray Keep Wait.  Topic is listen and give God the time to speak.

Most of us picture prayer sort of like a monologue: We talk to God, sharing our heartfelt thanks and offering up our petitions and requests. But prayer is really more like a dialogue, where we speak with God and the Lord speaks to us.

Listening prayer centers around a clear request for God’s guidance. In making our request, we give God’s guidance authority over the other voices we hear throughout our daily lives. Then we hit the pause button. We wait on God in a time of silence, giving the Lord opportunity to speak to us. We focus our time of prayer on intentional, purposeful listening and let God do the talking.

This is really important because as followers of Jesus, we all desire to do the right thing and make the wisest choices. Yet we are constantly being bombarded with the noise of the world all around us. There are lots of voices telling us very different messages, and too often we find ourselves challenged and confused about what we should do in a given situation or what is really the best way ahead. These are times when we can seek God’s guidance through listening prayer.

This is from the Listening Prayer guide from Faithward.org

This week let’s pray for Pilgrim Progress, Stone Cold, Flintstone, Stinky Bird, Waterboy, Gold Digger, Loveboat, Spiderman, Less Nessman

Tiger

It’s beginning to look s lot like…..

September 30, 2020 / / 0 Comments

So, Covid happened this year, duh! It truly messed up a lot of things. Perhaps that’s why there’s a station playing Christmas music! I always planned on using today’s workout in the summer just at that moment when you are seeking a cool down!
Pledge
Disclaimer
Warmup
Low slow squats
Merkins
Plank jacks
Mountain climbers
Toy soldiers
All of these IC x12 ( also the idea is that those few of us who were present Sunday on the Mt Mitchell climb should enjoy stretching their aching joints again)

Cue the music …. yes Christmas music for the 12 days of F3 Christmas!
After each day we mosey around Snoballs ( Snow anyone)
Day 1 hand release merkins burpee ( no, I did not sing …. I cannot sing and do not will this voice on any ….. some did sing this morning …. that was better )
Day2 crunchy frogs
Day 3 Bobby Hurleys
Day 4 sumo jump squats
Day 5 monkey humpers
Day 6 SSH

a present of 5 burpees for the train excited ALL as they unwrapped this unexpected last minute gift!

day 7 Michael Phelps ( instead of swans a swimming)
Day 8 pickle pounders ( instead of maids s milking)
Day 9 Rosalitas ( instead of ladies dancing)
Day 10 jump lunges count one leg ( instead of lords a leaping)
Day 11 diamond merkins
Day 12 Mike Tyson’s

Enough of that !!

cross street and nope ,,,,, can’t use the wall … it’s being watered … mosey to atm at bank and very low derkins, dips monkey humpers , Freddie Merck’s, ssh and assorted exercises starting at 12 …. until we drop to one burpee

now we escort Stroganoff across the street and continue down and at each light pole begin with 2 burpee 2 merkins 3? Plank jacks 4 something something

and 5 burpees Because we have arrived

20 big boys  in honor of Turtleman

bunny hop to pole for Island

and time for a rerun of this

assemble in back lot for a circle where pax picks an exercise for all to do while he runs around until returning to his place and hand off to next
there were flutters American hammers Lbcs ….. then this horrible gas cloud erupted from Gastone …that was ALL we could take of that !!! Abandon ship!!!

race away from toxic methane fumes and finish with 35 flutters led by Gastone

prayers for Gustavius  son of Stinky Bird who was bitten on face as he petted A dog In neighborhood

MERRY CHRISTMAS TO ALL, AND TO ALL S GOOD NIGHT!

Licking up ants

September 30, 2020 / / 0 Comments

With skies threatening a washout, 11 pax took a chance on a Defib Q this afternoon.

Warm-up:

SSH and Merkins – thats enough.

Thang:

Mosey to picnic benches for a tabata style picnic –

3 sets of exercises that included –

Decline Merkins

Single leg squats

Dips

Box Jumps

Decline CDDs

Lateral leg step ups

Decline Peter Parkers

Rocky Balboas

 

Exercises were done for 30 seconds with a 20 second break in between.

Finally mosey back to flag for 5 minutes of Mary

The workout was difficult and induced some hunger with at least one pax resorting to licking up ants for sustenance.  Lots of mumble chatter indicated at least some pax enjoyed the beatdown.

 

Prayers:

Slaw, Bedpan wife surgery, Purple Haze’ s niece, Sister Act’s family, people battling addiction

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