F3 Gastonia

Fitness, Fellowship, Faith

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The Storm 9/22/20

A not so dirty dozen got out of the fart sack for a crisp Tuesday morning workout at The STORM.  It went like this:

Disclaimer

Pledge

Warm Up

Goof Balls IC x 20

Buckeye Merkins (Plank)

Peter Parkers IC x 20

YHC introduced Eskimo Merkins for a future Q

More Buckeye Merkins

Copperhead Squats IC x 20

Mosey to the ball fields

Calf Raises on the bleachers IC x 20 (5 sets)

Rack’em and Stack’em (Thanks for the idea S.A.)

5 Burpees

10 Merkins

15 Monkey Humpers

20 Mountain Climbers (count one side)

25 Flutter Kicks  (count one side)

30 Squats

40 LBC’s – Yes, I skipped 35 and went straight to 40.  Thanks for noticing Watts Up and Oblivious

Mosey to the flag

Finish the last minute with burpees OYO

COT

Our Redeemer

“But David answered Rechab and Baanah his brother, the sons of Rimmon the Beerothite, “As the Lord lives, who has redeemed my life out of every adversity,”
‭‭2 Samuel‬ ‭4:9‬ ‭ESV‬‬

The Lord lives and is sovereign over all of life and for the believer we can look back and see how the Lord has redeemed us and brought us threw life’s trials and rest assured that He will be with us till the end!

COT:

Prayer requests: SA’s daughter and family, Big Pappy’s M, mom, and family, Stogie’s dad and family, that Purple Haze will find work,  our community and leaders.

announcements: JJ 5k this Saturday, Mt Mitchell hike this Sunday

 

The Legendary Folsom 5-Oner

Few workouts capture the history and legacy of Folsom quite like this one. This takes me back to a simpler time..a time when I was one of the newer guys and it was practically guaranteed you’d see Roadie and Huck at Folsom on a Tuesday. You just had to be there to comprehend the greatness of the Folsom 5-Oner. Show to know, I suppose!

Though the exercises and format of this 5-Oner are completely different than the last one Q’d by Allen Tate, it shares the same ‘spur of the moment’ spirit. Also, it has the same name so there’s that. 10 men were at Folsom today for this Epic, Monumental, and Life Changing event!

Warmup: SSH 10 IC, Toy Soldiers 10 IC, stretching.

Thang: Let’s mosey. Not a lot of running today so we’ll make a quick dash to the park entrance – sub 8 minute pace (yeah, I can do that for a short run LOL). LBCs in cadence while we wait for the 6. Pledge our allegiance to America (greatest country in the world!) and mosey back to the parking lot.

I layout the 5-Oner and turn on my 90s rock playlist to set the mood! Spotify Playlist Link

Do 5 exercises for 1 minutes each – AMRAP. 15 seconds rest between each exercises, a 1 minutes rest after each cycle. Repeat 5 times.

  • Mountain Climbers
  • Merkins
  • Plank
  • Da Rhondas aka Monkey Humpers
  • Squats

We finished at exactly 6:15 so the timing workout out perfectly!

A few observations:
– Several of us realized we need more Merkin work at the CSAUP. We took care of that today.
– The new light in the parking lot is amazing. It helps to know people!
– The Def Leppard Merkin position is a good way to catch a quick rest mid-set.
– Da Rhondas get difficult about 45 seconds in. We’re not ready to quit our day jobs.
– Westide is a planking muthasucka.
– Volt’s dog is smart.
– Kingpin may start a fight among Mechanical Contractors.
– Plinko is Folsom’s favorite Price is Right game.
– It is called a Mountain Climber, not a Mountain Walker.

I took us out with a quick note from Sunday’s Sermon (I’m still EHing the pastor, BTW). We have all heard the phrase “Don’t worry, God won’t give you more than you can handle”. I have always heard that and was just like ‘yeah, of course’. Many people use 1 Corinthians 10:13 to back that up. However, that verse really says he won’t give you more TEMPTATION than you can handle. Quite different! If you look in 2 Corinthians 1:3-11, you’ll see it says he will give you more than you can handle but he will also be there to help you through it. As men, we all feel that need to carry the burdens of our work and families. It is our job and our responsibility, but let’s not forget that we are just men and we also need to lay those burdens at the feet of God and have faith he will help guide us through it!

Announcements: JJ5k Saturday (probably some type of workout there before the race, keep an eye on Slack and GroupMe, Mt Mitchell Hike Sunday. Many prayer requests today: Owensby family in Bessemer City, Sister Act and family, Montross’s aunt (cancer), guys on IR, those traveling for work (Wirenut and Wichita’s brother are helping restore power along the coast), Westside’s mother-in-law and his wife’s grandma, Wirenut’s mom. We have some things to be thankful as well: Restoring Hope re-opens this weekend, Newton and his family have recovered from COVID, and MW’s son had the greatest news of all…asking Jesus to be his Lord and Savior.

Thanks for putting in the work with me today’s fellas! Another great morning in the friendly confines of Folsom!

  • Montross aka T-Ron aka Site Q Emeritus PMFF

Gashouse Week 3 IPC

Week 3 of Gashouse Iron Pax Challenge, no coupons, no matter.  The bootcamp aspect wiped a lot of us out.  Time’s posted started in the mid 30’s.  All Pax worked extra hard.  What I have truly loved about Gashouse commitment to the IPC for the month of September is the Bootcamp and Painlab connection we’ve experienced with all of us working as one.  The running aspect needed to be modified for some, and other Painlab regulars worked on a great mosey.  All, and I mean all of us improved today.  Mumblechatter was great.  This gives me great ideas moving forward on combining a workout (maybe once a month) with Painlab, I’ll get with Tube on that.

Great credit to Linus for confusing COT location, hoping all is accounted for in this blast.  Truly enjoyed Saturday experience.

Pledge:

Mosey however you like to Grier field.  Slight warm up.

SSH, Merkin and Squats:  Why not?  Plenty more coming

IPC Week 3

400 M lap

100 Merkins

400 M lap

90 Squats

400 M Lap

80 Merkins

400 M lap

70 Squats……………….

I think you get the idea, we certainly did.  Last round of 10 squats complete 800 M (two laps) and record your time.  Total laps should account for 3 miles.

Announcements:

CSAUP this weekend, hope you made it

Mt. Mitchell Hike:  This coming weekend, see Gastone for any details

Prayers:

Dry Rub and wife

Clavin and family

Les Nesman and family

Hermie and brother (doing much better)

Singlet (F3 visit from Chapel Hill) and friend

Run, Ruck and Coupon CSAUP

It was a day like no other…. ravenous wolf hounds raged against the edge of the course, toxic waste was being converted into weapons of mass destruction on the hillside, spy planes flew closely overhead and there was a constant fear that the small people dressed in funny clothes would soon attack us with their aluminum war clubs. However, on this day, 37 of the bravest PAX F3 Gastonia has to offer decided to cast aside their fears and stand together to complete a Completely Sane and Utterly Purposeful workout.

Team strategies were finalized and after some brief instructions the teams began their pursuit of glory shortly after 0530. Heavily laden packs were transported over the river and through the woods, sprints were run up and over massive slopes and boulders were cast about as if they were mere pebbles. In the end, the team with the shortest PAX stood the tallest. Congratulations to Gold Digger, Stroganoff and Sledgeomatic on a job well done.

The reason for doing the CSAUP the way it was done was to provide an event where any PAX could participate without having to dedicate specific training time to a certain discipline. Another purpose was to give some insight to how the relay events work and provide opportunity for fellowship with one another. When we added in the breakfast and 3rd F talk, all 3 F’s were covered in one event. Tclaps to Wichita and Tiger for the excellent job they did with those items.

We talk a lot about picking up the six and leaving no man behind or where we found him and that philosophy was definitely on display today. The extra work, encouragement and all out efforts are all a huge part of making F3 what it is. Each team pushed themselves and many PAX set personal records and achieved goals. Pizza Man even went into Beast Mode and did the entire event!

It was an honor to be a part of this event and I appreciate the support and efforts of everyone who participated. Thank you all!!!

For those who missed it, each PAX did a minimum of the following work (multiple PAX did additional work):

  • 2 mile ruck with min. 20#
  • 2 mile run
  • 25 Blockees, 50 OH Press, 75 Curls, 100 Chest Press, 75 Stagger Merkins, 50 Swings, 25 Blockees (all with 35# cinder block)

I’m Broke

There will always be a Fighting Yank

So YHC got the word Friday that he would not be hunting birds on Saturday morning down in Anson County, NC which having heard that The Yank was going to be closed due to the CSAUP up at Folsom Saturday. So as I rolled into Primal Brewing for a happy hour beer YHC announced to the crowd that he would take the lead at the AO the next morning. And with that actually joined Slack and put it out there.  It had to be done. YHC was two things at that point. Available and committed. So on with the mission. Went like this:

COP:

SSH X 20

Cotton pickers X 20

IW X 20

Grapevine stretches

Mtn Climbers X 20

LBC X 20

Mosey off for an old Tesla Fighting Yank standby, the four corners of Belmont, NC!

1 st corner:

Fence squats

Mike Tysons

American hammers

Repeat 10X, 15X, 20X

2nd corner

Merkins

Big boy situps

Jump Squats

Repeat 10X, 15X, 20X

3rd Corner

Hand release merkins

Freddie Mercury

regular squats

Repeat 10X, 15X, 20X

4th corner

Dips

step ups

merkins

Repeat 10X, 15X, 20X

Mosey over to the field of dreams for some grinders across the field.

Three man team:

P1 – Do the called move

P2 – Run to the other side where P3 is.

P3 – Do the called move.

Everyone gets two times on opposite sides of the field with this.

SSH

burpees

diamond merkins

tiger squats

Finish off with two runs of the Half Pipe!

Top: Plank jacks X 5

Bottom pad: HR merkins X 5

Top on the street : 5 monkey humpers

Finish up with some Mary on the pad.

NMM:

YHC and two pax attended this session. So they had a place to go. As I said in the top there will always be a Fighting Yank unless we have convergence and a “scheduled” outage so to speak. I will to the best of my ability make sure that happens in real time if necessary.  That is my commitment to the pax who do show for the Yank and have made it the best attended Saturday AO in the region.  And we did have a little buttermilk for breakfast! BTW, Cherubs is now open so we have a much better 2nd F/ Coffeteria AO too. So we are back in biz there as well!

Tesla

 

 

 

 

Cultured

After multiple attempts to introduce 2000’s rock to a bunch of 50 year old curmudgeons, YHC decided to turn back the clock and culture said curmudgeonly crew with some 1840’s rock. More precisely, with the Symphonie Fantastique by my man Hector Berlioz. If you thought Motley Crue and AC/DC were off the chain, you need to read the story of Monsieur Berlioz…

Anyway, the workout was great, the music was better. Show to know.

In the words of everyone’s favorite cop Roscoe: “If you ain’t got culture, you ain’t got shit.” And I believe all present would agree, there was plenty of the latter.

Until next time,

GD

Watch out for the corndog…

10 for a cooler morning at The Sandlot.

The Thang:

20 SSH

20 Imperial Walkers (Stinky Bird arrived)

20 Hand Release Merkins OYO

Mosey to the road.

20 Yards karaoke the turn the other way.

20 Yards walking butt kicks.

Mosey to back entrance of park.

50 Monkey Humpers.

Go down the dark path, Very dark.

Mosey to the middle of the field facing the picnic area.

From the field.

11’s 10 Hand release Merkin’s, run to the sidewalk in the middle and do 10 Squats, run up the hill to the picnic area for 1 Turkish Get Up (Stand up without hands)

Every time passing the middle do 10 Squats but flip the other numbers. (Defib showed up for sure)

Mosey to Picnic benches.

Incline Merkins 10 my count

Dips, 20 My count

Derkins, 10 OYO

Rinse and repeat, but just 10 Dips on my count.

Mosey to the park road. Stinky Bird said we had not done legs yet.

50 Monkey Humpers, 20 Yard Duck walk (Roscoe makes good point about form. We will have to practice)

30 Yards Lunges.

Running out of time so Mosey back to start.

15 seconds to spare.

The Moleskin:

Good group this morning. Many men pushing the daily rock. The temperatures are good outside and it is a good time for everyone to get out of bed. We did notice Waterboy out having a Sadclown run.

Prayers for family members,

Gastone out!

 

Give2Give 5K’s

I’m not going to bore you with my testimony of what F3 means to me or why you should give to the F3 foundation. I’m going to show you. First let’s talk about what Give2Give is. Give2Give is a fund raiser during the month of October to raise funds for the F3 Foundation. The foundation does a lot. You can and should research that on your own.  I’ve set a goal for F3 Gastonia to raise/donate $3,000 to the foundation this year. What am I going to show you? If you know me you know I hate running. I will do it because I know it makes me better but I really don’t like it. I mean really not at all. So I’m proposing to you if the PAX of F3 Gastonia can raise $3,000 I will run a 5K everyday for 30 days. (Long pause as I contemplate my life chooses)

The details:

I will run a 5K everyday. It will be posted on Strava and I will share it on Twitter and Slack for accountability.

I will not collect any of the money. You can donate yourself or you can give your money to my accountant(Def Leppard). He will donate any funds he receives. If you donate on your own just reach out to him and let him know how much so that he can track it. How much individuals donate will not be tracked just the lump sum. If you can give a little then give a little. If you can give a lot then give a lot. If you can’t give then don’t.

I will start running as soon as we hit the target but the official fundraiser runs from October 1st to October 31st.

 

Thanks for all that each of you do,

Freight

3rd F – Build Pray Keep Wait

This is the devotional I shared at the CSAUP on Saturday.  Found at devotional published by New Lisbon Church.  Goods words to reflect on.  Have out Pax at the end to pray for this week.  If you were at CSAUP, remember to pray for the number ahead of yours.

Jude 17But, dear friends, remember what the apostles of our Lord Jesus Christ foretold. 18 They said to you, “In the last times there will be scoffers who will follow their own ungodly desires.” 19 These are the people who divide you, who follow mere natural instincts and do not have the Spirit. 20 But you, dear friends, by building yourselves up in your most holy faith and praying in the Holy Spirit, 21 keep yourselves in God’s love as you wait for the mercy of our Lord Jesus Christ to bring you to eternal life. 22 Be merciful to those who doubt; 23 save others by snatching them from the fire; to others show mercy, mixed with fear—hating even the clothing stained by corrupted flesh.

Many often overlook the little note that Jude wrote. That’s really all it is, a note. Believers tend to focus on the bigger books in the New Testament Library. We got to the Gospels and Acts for the rich history and powerful stories which contain our Christian roots. We look toward Paul’s letters for church doctrine, or John’s writing for Christian love. Yet, here we have a powerful little note from the brother of James to a church or churches. Jude, in his counseling to those who are enduring difficult periods shares four things they ought to do on their journey if they are to persevere the times.

First, build. We are to build ourselves and others up. I don’t often think of faith as a muscle. But that’s really what it is. We say people have strong or weak faith so in a way we already refer to it as a muscle. Jude tells us to work our muscle of faith, much like a body builder. We can do this through good deeds, through Bible study, evangelism, or Christian community. Building ourselves in disciplines lead to a strong faith which brings us to Jude’s second point.

Second, Pray. Prayer is a discipline and tool given to us by God. As disciples we ought to pray like we ought to work a job, or we ought to love our families, or we ought to eat. Without eating, we starve ourselves. Our bodies give us warning signs that we respond to and we say, I’d better get something to eat. Well, we can starve our lives of God by not praying. We ought to desire to speak to our creator and perfecter like we ought to desire to eat food. And we pray in the Holy Spirit meaning, he is the one who connects us with the Father. He is our phone line or wireless signal. Without him, we are simply roaming.

Third, Keep. I find this odd. Keep yourselves in God’s love. This phrase does not mean keep your love for God, but keep in his love for you. I ask, “how do I remain in his love?” especially when Paul in Romans 8 says nothing can separate us from God’s love? I’m vexed by the idea that our work determines the measure of God’s love yet that seems to be what Jude is saying. The only explanation I can offer is that you remain in God’s love by choosing to remain. This is the struggle, the daily choice to die to self and let Jesus be Lord. This is “working out your salvation with fear and trembling.” This is running the race or fighting the good fight or being the salt of the earth. Our work and effort matters and weighs heavily on abiding in his love. But keeping is not measured by the number of works done, but by the motivation to Love God and Love Others. So we keep on keeping by loving to love.

Fourth, Wait. I don’t like the word wait very much. I like the antonyms: accomplished, fast, achieved, finished, now, immediately, satisfaction, trending, and instant. To wait is to have patience. It is to put aside my natural inclination for immediate satisfaction. Yet, Jude implies in the waiting a sense of hope. For there is one who is carrying us as we build, as we pray, and as we keep. In our lives it is so easy to get caught up in the building, the praying, and the keeping. We lose sight of the end. We feel like the Christian life is a one sided struggle toward perfection yet really it’s a team sport. It is us and God working toward the same end. For we build, pray, and keep but it is only the Lord Jesus Christ who can bring us across the finished line and into eternal glory. And in that wait, I have great hope.

As men of God and Disciples of Jesus, we should build, pray, and keep. But if we forget to wait, and let our desire for achievement, accomplishment, quickness, or completeness then our building, praying, and keeping is in vain. So as we go about the work of our lives remembering what Christ has called us to. Let us build strong Christian Families, let us pray for wisdom and guidance to lead as men, and let us keep the mission to Love God and to Love others by making disciples of all nations. But most of all, let us wait on God’s timing, and he will carry us to heights and places we never imagined. Won’t you wait with me?

For your word says,

Jude 24To him who is able to keep you from stumbling and to present you before his glorious presence without fault and with great joy— 25 to the only God our Savior be glory, majesty, power and authority, through Jesus Christ our Lord, before all ages, now and forevermore!

This week let’s pray for King Pin, Stogie, Gavel, Breaker Breaker, Sargento, Bed Pan, Boudin, Roadie.  Lift these men and their families.

Tiger

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