F3 Gastonia

Fitness, Fellowship, Faith

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Timeframe’s 44’th B-Day Extravaganza

August 25, 2020 / / 0 Comments

Two weeks ago YHC was blessed with yet another birthday and honored to have another year with my amazing family and you clowns.  In recognition of this it was decided that a birthday beat down was warranted.  Voodoo was happy to ablidge YHC with the Q for this muggy yet dry morning at the Bulldog.  So the stage was set for the rock pushing and trash talking.  Both were in full swing.

5:30…let the beatings begin

Warmup:

Stretching; up, down, left, right

SSH x 44 (double count)

Mountain Climbers x 44 (double count)

Mountain Murpees x 5 (this is from standing down to 2 mountain climbers, 2 merkins, and up to complete the burpee)

The Thang:

Mosey to the hill in the lower parking lot.

44’s.  This is 11’s counting by 4’s.  Imperial walkers at bottom and LBC’s at the top.  In moving back and forth up and down the hill between sets there was a choice of and combination of bear crawls, crab walk, karaoke, nur, Bernie Sanders, Clavin threw in bunny hops which several of the PAX including YHC used,  mosey, or meander.  All PAX worked hard on this and YHC is proud to notice that everyone did a great job of mixing it up and pushing.

Meander to near by wall for calf work.

Parallel x 20 (double count)

Toes in x 20 (double count)

Toes out x 20 (double count)

20 x merkins

20 x squats

15 x merkins

15 x squats

9 x merkins

9 x squats

For a grand total of 44 each.

Take a lap around lower parking lot

Mary:

44 x LBC’s

20 x heels to heaven

20 x oblique crunches each side

5 x leg climbers each leg

Meander back

Time!

It is a huge honor and I consider it a substantial privilege to call every one of you a friend.  Thank you all for your support and encouragement throughout this trying year.  I am humbled and pray that I can have the impact on someone maybe new to F3 or otherwise that the PAX has had on my family and myself.

We prayed for the PAX, our families, community, leaders, police and first responders, and our influence on the people around us.

It’s a real honor.

 

Timeframe

Folsom Painlab

August 25, 2020 / / 0 Comments

You know it’s gonna be a fun time when YHC runs an AMRAP Painlab style workout, especially when it’s core heavy. Needless to say, much fun was had for about 56 minutes on the tennis courts at Folsom.

For all the different exercises, come out to Mt. Hollywood on Monday and you too can experience much of the same…

Until then,

GD

My Legs Got Sore in Weird Places

August 25, 2020 / / 0 Comments

This is what was on the Weinke. It was modified a bit.

 

Warm up:

  1. Don Q x 10ic
  2. SSH x 10ic
  3. Leg Swings 5 ea. leg (Forward and Lateral)
  4. Forward Wall Drills: Switch Switch 3 sec all out x 5

Mosey to Field

The Thang:

  1. Single Leg Pogos (just ankle and foot0
  2. Power Skips for Height
  3. Power Skips for Distance
  4. A Skips (focus on fast up)
  5. Power A Skips (focus sequencing)
  6. Power A Bounds
  7. 10 yd sprints
  8. Half Kneeling Starts (5 yd hard)
  9. 100 yd Sprints

Stretches – Mobility:

  1. Inch Worms
  2. Big Hydrants
  3. Squat Reaches
  4. Narrow Squats
  5. Wide Squats
  6. Roll Over Reaches
  7. 90 – 90
  8. Crosses
  9. Scorpion
  10. Pidgeon

 

Mosey to Flag

COT

08/25 Storm

August 25, 2020 / / 0 Comments

19 men joined YHC for my first Q at the Storm in a couple of years.  Some nice conversation beforehand and at 05:29 Dirt hollered let’s go.  Patience my friend.  I was showing we had a minute.  Any way, let’s boogie.  Time to clock in.

First exercise is… no, wait.  Let’s do Moroccan Nightclubs while Termite takes his sweet time.

Warmup: Toy Soldiers and Imperial Walkers both X 15IC

Pledge

Mosey to the school and partner up. Dora 1,2,3,4,5.
100 – Jackass Merkins
200 – Air Dramas
300 – Australian Mountain Climbers
400 – Flutter Kicks
500 – LBCs

Quick mosey back to the launching point.  YHC had a few other ideas, but decided on 10 minutes of Mary.
Typical Mary thangs.  Doodles led us in 22 for the Vets.

TIME!

Announcements: y’all know the drill.

Prayer requests: montross’ aunt, les nessman’s m, doodles’ friend, bedpan’s m, sister act’s daughter, pax on ir. cinderella.

Circle of man: YHC closed us in prayer.

NMM: really appreciate Dirt allowing me to Q this morning.  This is a nice AO with a ton of rock pushers. It’s also not fair to let Buckeye and Dr. Seuss be partners.

Philippians 4:13

Huckleberry

Día de la Pierna

August 24, 2020 / / 0 Comments

The inspiration for this week’s Sandlot weinke came from Watt’s Up’s Q last week at The Sandlot. We shot dice, and the fate of the beat down was determined by the roll of the dice. First of all, it was a strong beat down that even my Strava app noted “This was harder than your usual effort”, but I also just liked the unknown factor of the outcome. During the workout, I mentioned that it reminded me of the UNO workout that I’d done before at Martha’s, and that I needed to bring the cards back out soon. As we were in the COT, Stinky Bird mentioned that he needed a Q for the following week. Since no one jumped right in, I broke the silence and said I’d take the Q. It was at that point that I already knew what we’d be doing the following week.

As I drove in, I saw Stroganoff and Time Frame getting in a little EC. The PAX started to roll in, and by 530, we had a good crowd for another Monday Gameday.

Start with The Pledge

Warm-up
SSH x 15
LBC x 15
Imperial Walkers x 15

Mosey towards the park. Along the way, I nearly gave a poor lady a heart attack as we ran up on her. I thought she already knew we were closing in as I greeted her with a “Good morning.” Turns out, she did not.

Stop at the shed to gather the PAX.

Merkins x 10
Squats x 10

Mosey on the track around the baseball fields and up the path towards the building between the fields.

Let’s play UNO!

Deal a hand of 7 cards, face down, revealed one at a time. Each color is a different exercise with the count based on the number times 10 (I removed 6 through 9 including 0 out of mercy).

Red = Merkins (Rd 1), Hand Release Merkins (Rd 2), Diamond Merkins (Rd 3)
Yellow = Squats (Rd 1), Jump Squats (Rd 2), Imperial Walker Squats (Rd 3)
Green = LBC (Rd 1), Big Boy Sit-ups (Rd 2), Crunchy Frogs (Rd 3)
Blue = American Hammers (Rd 1), Dying Cockroaches (Rd 2), Flutter Kicks (Rd 3)
All Reverses = NUR around the building
All Skips = Lunge to a light along the path (increment by 1 for each skip) (and increment we did…)
All Draw 2’s = 2 8-count Body Builders
Draw 4’s = 4 8-count Body Builders
Wild Cards = Burpees x5

The cards were well shuffled, and YHC allowed Watt’s Up to cut the deck. Little did we know that the cards would decide that the PAX would get leg day out of the way early this week…

Round 1
Yellow Draw 2 = 2 8-count Body Builders
Draw 4 = 4 8-count Body Builders
Green 5 = 50 LBCs
Green 1 = 10 LBCs
Red Skip = Lunge to first light post in the walkway
Yellow Skip = Lunge to the second light post in the walkway
Draw 4 = 4 8-count Body Builders

Round 2
Red Reverse = NUR around the building
Yellow 2 = 20 Jump Squats
Green 1 = 10 Big Boy Sit-ups
Red 1 = 10 Hand Release Merkins
Blue Skip = Lunge to the third light post in the walkway
Blue 1 = 10 Dying Cockroaches
Draw 4 = 4 8-count Body Builders

Round 3
Red Skip = Lunge to the fourth light post in the walkway
Yellow 5 = 50 Imperial Walker Squats
Yellow Skip = Lunge to the fifth light post in the walkway
Red 5 = 50 Diamond Merkins
Green 3 = 30 Crunchy Frogs
Wild = 5 Burpees
Yellow 3 = 30 Imperial Walker Squats

Bonus Round – PAX picks the round for exercise
Yellow 2 = 20 Jump Squats
Red 2 = 20 Merkins
Blue 50 (really Red, but Watt’s Up and I agreed we saw Blue) = 50 Flutter Kicks (count each leg)

Mosey back to Snoball’s

One Round of Mary – Stroganoff led in 30 Flutter Kicks

Announcements
Annihilation @ Gashouse – Gump Q – 8/29
Shoot’em up – 9/12
CSAUP – 9/19
JJ 5k – 9/26
Mt Mitchell Climb – 9/27
Iron PAX Challenge

Prayer Requests
EZ Rider family members
Roscoe and CMPD
Les Nessman’s wife
Short Sale
Allen Tate
Double Stuf’s dad

Prayer to take us out.

Thanks for the change to lead.

New Parking Lot

August 24, 2020 / / 0 Comments

12 Pax rolled in to the newly paved parking lot of Mt. Hollywood and I haven’t Q’d in a while so let’s keep it simple.
Warmup SSH x 15 IC, Cotton Pickers x 15 IC, Low Slow Squats x 15 IC Pledge.

Everybody grab your own block out of black beauty (my vintage vehicle) and circle back up for a circuit of:
Curls x 20
Triceps Presses x 20
On Your Six Chest Presses x 20
Shrugs x 20 (put down the block)
Flutter Kicks x 20
American Hammers x 20
LBC’s x 20
Big Boy Sit Ups x 20
Run a lap around the exquisite parking lot.
We completed three sets then put up the blocks. Thanks to whoever put one in the drivers seat.

Mosey across the road and down W. Catawba to the BB&T parking lot wall.

Partner up for a Dora. 100 LBC’s, 200 Freddie Mercuries and 300 Squats. Partner 1 runs out of the parking lot and up the hill to the road and does 10 Merkins and returns while Partner 2 performs the exercises then switch.

We are a little ahead of schedule so since we are at a wall. Hip Slappers x 10 IC, then 9 IC (I was tired), then 10 IC again. Some guy with a moustache started talking about a shuffle of some kind.

Mosey back to the flag the long way down Oakland to W. Central Ave.

A quick word about Exhortation from our Q Source Sunday study. We should all try to be better at Exhortation and not be afraid to encourage and lift up those we are around. Thanks to all the Pax who showed up this morning and got just a little better.

Announcements:
Shoot Em Up Event on September 12th at 9:30 at Foothills Public Shooting Complex. You must sign up on their website ahead of time and bring your own lunch. https://foothillspublicshooting.cc/

Iron Pax Challenge will be at Gashouse each Saturday at 7:00 am and it is still not too late to sign up. Last check we had 25 from our region signed up for the weekly workout challenge. If you don’t make it at Gashouse, several Pax will be doing the challenge throughout each week at different places. https://f3greenwood.com/ironpax-form/

Sept. 19th CSAUP at Folsom at 5:30 am. Let Broke know your average minutes per mile. I suspect most real men will be there.

Sept. 26th JJ5K and we are a sponsor. This is a 5K trail race at Common Ground at 9:00 am.
https://runsignup.com/Race/NC/Stanley/CPC5KTraining

Sept. 27th is the Mount Mitchell Hike with Gastone leading.

COT Sister Act’s family, Slaw, Cinderella surgery, Uranus’ wife’s Uncle Patrick in his last days. Tiger prayed us out.

Cruising at Crossroads

August 24, 2020 / / 0 Comments

13 Pax running, rucking or riding around Dallas this morning on another warm, muggy, beautiful morning with a little fog. I had the Q but Pizza Man was there at 6:30 as a few of us started biking at 6 and then us bikers were late getting back for COT and nameorama and Pizza handles that for me as well. Thanks Pizza. For Q Source, we had a good discussion on Exhortation. We should all strive to be better at exhortation especially to our M’s, 2.0’s and families but also friends, coworkers and everywhere. I am thankful for the overwhelming amount of men in F3 who practice this virtue.

Announcements:
Shoot Em Up Event on September 12th at 9:30 at Foothills Public Shooting Complex. You must sign up on their website ahead of time and bring your own lunch. https://foothillspublicshooting.cc/

Iron Pax Challenge will be at Gashouse each Saturday at 7:00 am and it is still not too late to sign up. Last check we had 25 from our region signed up for the weekly workout challenge. If you don’t make it at Gashouse, several Pax will be doing the challenge throughout each week at different places. https://f3greenwood.com/ironpax-form/

Sept. 19th CSAUP at Folsom at 5:30 am. Let Broke know your average minutes per mile. I suspect most real men will be there.

Sept. 26th JJ5K and we are a sponsor. This is a 5K trail race at Common Ground at 9:00 am.
https://runsignup.com/Race/NC/Stanley/CPC5KTraining

Sept. 27th is the Mount Mitchell Hike with Gastone leading.

Flubber’s VQ

August 24, 2020 / / 0 Comments

9 men were on hand for Flubber’s VQ

Warmup: SSH, gravel pickers and merkins

Mosey to the front of the park stopping at every light pole for merkins

Mosey back to the triangle for ab work.  A different exercise at each point – 3 rounds

Mosey to the big parking lot by the ball fields for dirty 11s.  Mike Tysons and hand release merkins with 2 burpees in the middle.

Mosey back to the start for 50 squats.

Announcements, prayer requests and BOM. Closed with a prayer.

3rf F – God of Every Moment

August 24, 2020 / / 0 Comments

The following is based in part from devotion published by In Touch ministries: 

Men tend to separate life into categories, work, home, faith, and leisure. Yet that’s not how the God sees us. His interest in us is not confined only to faith. He cares about the details of every day. 

Believers are in union with Jesus Christ through His indwelling Spirit, every aspect of a Christian’s existence has a spiritual connection. There’s no time in the day when the believer’s life separates into “sacred” and “secular” components. The anxious heart that distracts us from prayer is as much God’s concern as the tired mind that easily drifts into temptation. 

Scripture emphasizes God’s commitment to the believer’s whole self: “His divine power has granted to us everything pertaining to life and godliness” – 2 Peter 1:3 . Day-to-day particulars of life matter, too. We need never wonder if God can or wants to meet our needs. God grants whatever is required to grow faith—whether that means food, comfort, knowledge, or peace. 

The loving heavenly Father sees us in our entirety, not physical beings with a spiritual life on the side. We cheat ourselves when we think God is interested solely in our spiritual needs. He has many kinds of blessings to offer, if we just ask. 

 

Prayer PAX this week: Gumby, Hipaa, Alan Tate, Mayor, Tater Hole, JJ, Wojo, Wet Nutz 

 

From Jupiter to Uranus

August 23, 2020 / / 0 Comments

There seems to be a lot of talk about drinking buttermilk at The Fighting Yank on Saturday’s and since YHC isn’t a big fan of any type of milk I’ve been staying away. Figured it was time to man up and see what was really going on and no better way to do so than to take the Q. A total of 22 PAX, including one FNG fresh from the far reaches of the galaxy, were ready to roll at 0700.

The disclaimer was continually interrupted by a passing train, so we started off with 5 burpees and headed off to Airline Ave. where we got things started. The regulars at The Yank are well known for their tremendous upper body strength so YHC wanted to make sure the PAX had an opportunity to showcase this early on in the workout. Run down Airline stopping at each power pole for 5 burpee’s, run back with 5 HR Merkins at the same spots and then one last trip with 5 Diamond Merkins. We then took a lap around the town to showcase the guns and ended up at the Pit.

 

Time now for a 10 to 1. Perform 10 reps of each exercise then run to the far cone and back. Repeat with 9,8….all the way down to 1. Exercises were Dirty Hookups IC, wall jumps and Big Boy sit ups. Finish up with the 6 and take another lap around the town.

Back in the Pit where 5 sets of cones are set up. Perform 1 burpee then run to the first cone for 10 Merkins. Back to the start for 2 burpee’s then run to the first cone for 10 Merkins and the second cone for 20 American Hammers. Back for 3 burpee’s then 10 Merkins, 20 AH’s and 30 squats, then 4 burpee’s, 10 Merkins, 20 AH’s, 30 squats and 40 shoulder taps. Last cone was 5 burpee’s, 10 Merkins, 20 AH’s, 30 squats, 40 shoulder taps and 50 LBC’s and then we worked back down the pyramid. Time for another lap around the town and head to the flag for a couple minutes of Mary.

COT/NMM
If serving is below you, leadership is beyond you.
To be an effective leader you must be selfless. The intentional focus on meeting the needs of others is where you find the motivation to influence and lead.

Announcements

Gashouse boot camp workouts for September will be the weekly Iron PAX Challenge

Annihilation workout next week at Gashouse with Gump

CSAUP on September 19th at 0530 at Folsom

JJ5K on September 26th

Mt. Mitchell hike on September 27th

Shooting event on September 12th

Golf outing in October

 

Prayer Request

Pizza Man’s niece and family

Sister Act 2.1 and family

PAX on IR

Doodle’s cousin – Dale

Doodle’s niece

Def Leppard brother in law

Belmont single mother battling cancer

 

YHC took us out.

Great group of guys this morning and the numbers for this AO are really growing. I kept looking for buttermilk, but never found it.  Maybe there is a buttermilk speakeasy in Belmont and you aren’t given the location until deemed worthy???

I think we also may have established a new record time for naming an FNG. Welcome Josh Grotke, now known as Uranus.

Thanks for the opportunity to lead,

I’m Broke

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