F3 Gastonia

Fitness, Fellowship, Faith

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Freight’s Route Sux!

August 19, 2020 / / 0 Comments

Rolled into Crossroads for an early morning bike ride w/ 2 other Pax.  Broke agreed to start the group once 6:30 arrived to allow YHC the freedom to ride (thnx).  Had to be back by 7:30 but we ended up taking a longer route than we thought so it was agreed to blame it on Freight since he wasn’t there!  Screamed into the parking lot a few minutes late on two wheels… wait a minute that’s how you always are on a bike,  but everyone was still recovering from a great run.  10 pax total, PoA, announcements, COT, coffee, then Q-source.

Announcements:

  • Annihilation @ Gashouse 8/29
  • CSAUP 9/19 (5:30am teams of 3)
  • JJ5K @ Common Ground Stanley 9/26
  • Mt. Mitchell hike 9/27 (leaving around 4am)

Prayer Requests:

  • Pax on IR
  • School Kids & Teachers
  • Sister Act and his family
  • Huckleberry
  • Country and leaders

We Ran at The Pub

August 18, 2020 / / 0 Comments

5 PAX posted for a mosey to Martha’s.

Stroganoff outran some ladies.

Roscoe got a late start after some EC and almost outran YHC.

Oompa ran all the way to Union.

Good work by all.

Announcements
Annihilation, Mt. Mitchell, JJ5k…

Prayer Requests
Kids going back to school

Prayer to take us out.

Until next week…

Twenty Since the One Hundred

August 18, 2020 / / 0 Comments

The day of the workout marked 20 weeks since the start and completion of the last relay race in the country outside of Gaston County, the Mortimer 100. To commemorate the event, the weinke would be focused on finding as many hills in order to start 2021 Mortimer training.

Warm-up
SSH
LBCs
Imperial Walkers

Hipaa took Pain Lab Q; Boot Camp went off to HTFU

Mosey across the street to the library parking lot for a little baby hill to start with
Round of Jack Sprints
Up the hill 1/3 of the way, 5 Plank Jacks
Back down the hill, 5 Seal Jacks
Up the hill 2/3 of the way, 10 Plank Jacks
Back down the hill, 5 Seal Jacks
Up the hill to the end of the parking lot, 15 Plank Jacks
Back down the hill, 5 Seal Jacks

Mosey to the hill at First Pres
Partner up at bottom of hill near Boy Scout hut
Partner 1 runs up the hill
Partner 2 AMRAP exercise
Switch until both partners completed all 3 exercises
Round 1 – Merkins
Round 2 – Squats
Round 3 – LBCs

Mosey to the hill at the track next door at the school
Elevens
Imperial Walker Squats at the top of the hill
Big Boy Sit-ups at the bottom of the hill

Mosey to the base of the entrance of Partners on New Hope
Round of Escalator
First stop
Hand Release Merkins
Second stop
Hand Release Merkins
Freddy Mercuries
Third stop
Hand Release Merkins
Freddy Mercuries
American Hammers
Fourth stop
Hand Release Merkins
Freddy Mercuries
American Hammers
Monkey Humpers

Due to time crunch had to take the elevator down but at the bottom one more round of each exercise
Hand Release Merkins
Freddy Mercuries
American Hammers
Monkey Humpers

Mosey back

Stop in Parkwood parking lot for 10 LBCs

Mosey back to start

At this point, you’d think the announcements would be irrelevant but two are still upcoming.
Annihilation at Gashouse on 8/27 (Gump Q)
Mt Mitchell Hike 9/27

Prayers for the PAX and families of F3 Gastonia

Prayer to take us out

I always find it fascinating how God gives you the right message from his word when you need it. As I checked my phone after the workout, the daily verse notification had hit my phone.

Psalms 121:1-2
1 I lift up my eyes to the hills. From where does my help come? 2 My help comes from the Lord, who made heaven and earth.

Seemed ironic after a hill-themed workout that this verse with a message to lift our eyes to the hills would appear on my phone. It made be think of all the struggle, pain, hurt, and strife in our world right now, but through it all, God offers help, hope, and love. It’s up to us as a group of men to be leaders and spread that same love to our families, our friends, and our community. I think back to the sights we saw on the Mortimer of God’s creation. The same God that made those hills and mountains will provide a way for us to get through the hills and mountains in our own life. Just know that we are never alone, and I’m thankful to have you men as friends that lift me up and hold me accountable.

Globetrotter Sighting at the Bulldog

August 18, 2020 / / 0 Comments

It wasn’t the furious Washington Generals playing their part as the arch nemesis to the world famous Globetrotters that made for such a competitive competition. It was, as in many cases, the world wide pandemic! On this balmy and heavy morning, the Globetrotters looked considerably shorter, not quite so athletic and extremely rusty as the air balls dropped short of their target and the burpie count continued to rise. There was no bubble, cameras, or distractions. Simply a test of strength, grit and endurance, like so many have crushed before. Game on!

Warm up:
– SSH 20 IC
– Grass pickers 10 IC
– Plank jacks 10 IC
– Merkins 10 IC
– Squats 10 IC
– LBCs 10 IC

Grab the Kettle bell and let’s roll. 1/4 mile run to Spiderman’s hideout.
Light up the court and start the burn.

1st Quarter
Each Pax takes a turn shooting a free throw shot.
You make = 1 Burpie
You miss = 3 Burpies

Meanwhile the rest are doing:
– bear crawl up the driveway
– 15 LBCs
– Lunge back down
– 10 Kettle bell swings
Repeat until all PAX complete the shot & burpies

2nd Quarter
Each Pax takes a turn shooting a free throw shot.
You make = 1 Burpie
You miss = 3 Burpies

Meanwhile the rest are doing:
– bear crawl up the driveway
– 10 crunchy frogs
– Crab walk back down
– Squat, Curl, Press w/ Kettle bell
Repeat until all PAX complete the shot & burpies

3rd Quarter
Huddle – Each Pax takes a turn shooting a free throw shot.
You make = Everyone 1 Burpie
You miss = Everyone 5 Burpies

Not a shot was made which meant many rounds of 5 burpies! To be sure, they are rusty.

Charge back onto the court at the Bulldog. (1/4 run)

  • Low Squat position, knee backs with kettlebell – 10 IC
  • Right into Monkey Humpers 10 IC = Quad BURN
  • Plank position: left hand & right leg up, hold for 2 seconds, switch. 5 rounds.

REPEAT

  • Low Squat position, knee backs with kettle bell – 10 IC
  • Right into Monkey Humpers 10 IC = Quad BURN
  • Plank position: left hand & right leg up, hold for 2 seconds, switch. 5 rounds.

  • Squat Curl Press w/ hand walk out to a merkin – 10 OYO

  • Kettle bell shoulder extensions: From raised, extended position down (5x), then half way hold for 2 seconds, UP (5x)
  • Lawnmowers (pull kettle bell off ground from one side up into the air on the opposite side) 5 each side
  • Squat Curl Press w/ hand walk out to a merkin – 10 OYO

Fundamentals
– Side plank w/ arm raised 30 sec. SWITCH
– Side plank w/ arm raised 30 sec.
– on the six, hold feet 6 inches off ground 30 sec.

  • 30 seconds of flutter kicks, BUZZER!

Globetrotters WIN! Globetrotters WIN!

 

*  As the Q, I didn’t do so well at accommodating the workout for everyone.  I do better next time.

Announcements: CSAUP, Mt. Mitchell, Practice your free throws.

Prayers: Short Sale, Allen Tate, Less Nessman’s wife, Hunka

Grief?

August 17, 2020 / / 0 Comments

We had a good turnout at the Sword this morning, most ran, a couple rucked! We all circled up for some scripture at 6!
2 Corinthians 7:10 For godly grief produces a repentance that leads to salvation without regret, whereas worldly grief produces death.

grief- deep sorrow

Worldly grief produces death!
it’s when someone is sad or deeply sorrowful over consequences, most of the time with no true intentions of repentance, although Hebrews 12:17 speaks of says “Esau found no chance of repentance, though he sought it with tears”.

Godly grief produces a repentance that leads to salvation!
It produces a true change of heart and mind! Away from evil and towards God! A great example of godly grief is Psalm 51, where David is completely broken over his sin and turns to God to cleanse him and restore him!

Isaiah 55:6 “Seek the Lord while he may be found; call upon him while he is near.”

Prayer requests- Sister Acts daughter and family, men on the ir, teachers/Seuss, school staff and students, community.

Announcements- CSAUP, JJ5K, Hike, Golf

Thanks again for allowing me to lead!

2nd F

August 17, 2020 / / 0 Comments

Men – Whoopee has schedule a shooting day (see his preblast) for 09/12.  In addition to this, we will also hold a second F get together that afternoon/evening. Food will be provided if you RSVP in time.  Please RSVP by Tuesday, September 8th in order to eat.  You can still come if you don’t, but we can’t guarantee you any food.

Time: 16:00 – until…
Where: Allen Tate’s house (348 Loray Farm Rd. Dallas, 28034)
What: 2nd F. Swimming, food, fellowship
Why: because 2nd F is good for you

You can RSVP to me via Slack, Groupme, Twitter or text.  My number is 704-914-5813

Hope to see you all on this day.

still sore……

August 17, 2020 / / 0 Comments

No FNG’s, quick disclaimer and pledge…..

Warm Up:

SSH:  My favorite I suppose, about 20 IC

LBC’s:  Another favorite, about 10 IC

That’s enough, Double Stuf is foaming to beat these Pax into early submission.

The Thang:

I borrowed a page from Roscoe’s playbook from his Perfect Form Q.  Disclaimer, if you do not want to get hurt then do not take a page from Roscoe’s playbook.  Well, too late for that as I type here in continued misery, I’m still sore.  I make the Scarecrow in Dorothy’s Wizard of Oz look like he walks straight.  We moseyed up to the back of First Presbyterian.  Here in his original Q Roscoe taught us how to perform a proper lunge.  So, in practicing this endeavor we lunge walked the entire distance, best we could lowering each knee to the pavement.  Some mumblechatter ensued during and after as we moseyed to the Pad (building at the top of the hill).  Continuing in Roscoe’s perfect form Q we…………..

Merkins:  15 merkins (hands shoulder width and straight, elbows straight back towards feet), mosey down the hill and back, I chased ’em all.

Big Boy Sit Ups:  20, Full down, Full up, use core to lift not momentum, mosey 1/2 way down hill and back, I chased ’em all.

Squats:  25, Full down, thighs parallel to ground, use back of heels to lift, we may or may not have run again, do not recall.

Mumblechatter was in full and rare form.  I almost hated to call this next exercise.  I learned it from Def Leppard and what I now recall I learned was how awful it really was.  I think this is also dubbed a lazy Dora.

Partner Up:  Merkins/Squats/LBC’s (100/150/200).  Partner 1 does 10 merkins while partner 2 holds plank, rinse and repeat to 100.  Squats, 15 each while partner 2 holds an Al Gore.  LBC’s, 20 each while partner 2 holds feet at 6″.  Pax looked great while I downed a bottle of pedialyte.  Next chapter.

We are actually starting to burn some time here (and Linus) and it was already around 7:35.  I told the Pax a story about my oldest daughter.  She recently graduated from App State.  Due to many life conditions we had been behind in getting the next chapter in our lives started.  Without knowing what steps would unfold next, we ended up moving her out of her apartment in Boone, NC in the last week of July as her lease was up.  As things turn out, and this is for the best; we finalized her admission into grad school back at App State.  To make things better (as opposed to living alone) a room became available in her old apartment as one student elected to stay at home due to Covid.  Long story short, we moved her stuff less than three weeks later back into the same apartment.  I thought it would only be special that I share that wonderful experience with the Pax.

First, drive to Boone, run back up the hill at The Pad.  Grab 3 coupons of anything you find.  Place them at the top.  We’ll do 3 burpees and run each coupon down the steps (as she was on the 2nd floor) and run back up the steps and rinse and repeat.  Once the three coupons are in the car we run back up the hill and (well, down the stairs, it’s not perfect you know).  Take each coupon, 10 CDD’s and run them back up into the apartment, one at a time.  All said, the move was a bit more hectic but we got the idea.  Mumblechatter was great at this point.

Slow mosey back to the top of FPC and we followed Watts Up back to the Schiele.  Finished with a short round of 7 for 7 ab exercises as Rudolph gut pummeled me on flutters.

8:00 and time

Announcements:

Annihilation Workout at Gashouse, Aug. 29

JJ 5K – Sept. 26

Mt. Mitchell Hike – Sept. 27

Prayers and Concerns:

Les Nesman and Wife

Kids and Teachers and School

F3 Cash in Fort Mill

Short Sale

Allen Tate

Double Stuf / Dad

T-Square

Sister Act / Daughter

Passing the Torch

August 17, 2020 / / 0 Comments

So the time had come for Big Pappy to hand over the site Q of Folsom which is a premier AO in all three F’s. When Big Pappy ask YHC if he wanted to take over as site Q I was humbled and honored. Not so sure I wanted to do it, the more I thought about it and the more I thought about what F3 is all about it seemed like the perfect opportunity to grow in all three F’s. So I told Big Pappy it was a go and he said 8/15 was the day which was a Saturday and pretty much guarantees a packed house. Sparky an OG of Folsom has the idea to get Big Pappy a gift card from Fleet Feet (this is not the norm) but we decided that it was a well deserved gesture from the Pax for a HIM who truly lives 3rd in all areas of his life. Big Pappy it is an honor to try and feel your shoes as site Q and even more of an honor to call you a friend. Thanks for leading well and being not only a site Q to look up to but also a man to look up too! Galatians 2:20

Now that the emotion is high it’s time for the action part of the story When the HAMMER was dropped!

Warm Up: Led by Big Pappy

We did Moroccan Night Clubs until all the Pax who were late got circled up and he threw a burpee in every now and then. This lasted a while!

YHC took over and we moseyed to the flag pole with a few sets of 30 merkins along the way.

at the flag pole:

2 Rounds:

Mike Tyson’s x10

Shoulder Taps x10

Said the pledge then moseyed threw the parking lot across from the flag pole and made our way to the horse arena.

3 Rounds:

1 burpee and then box jump up to the next step. All the way to the top and repeat back down

Dips x20

Derkins x20

Mosey to the triangle where the splits the road.

3 Rounds:

American Hammers x10

Lunge walk down hill to corner

Big Boy Sit Up’s x20

Sprint up hill to corner

LBC’s x30

mosey to hill coming out of tennis court parking lot

5 Rounds:

Burpees x10

run halfway

Squats x20

run to top of hill

Merkins x30

COT:

Shared a little about what F3 and all you HIM’s mean to me and Galatians 2:20. Then we presented Big Pappy with the Fleet Feet gift card. He was surprised!

Announcements:

Annihilation 8/29

CSAUP at Folsom 9/19

JJ 5k 9/26

Mt. Mitchell Hike 9/27

Look on the calendar for VQ’s coming up

 

Prayer Requests:

Sister Act’s daughter and family, Westsides mother-in-law, Big Papp’s M and family, All the Pax on the IR, Teachers and Students going back to school, Gumby unspoken, Stogie’s dad and family

 

Once again I’m humbled and honored for the opportunity to lead! On to the next one!

Wichita out

 

Sprint, Mosey & Sharknado at The Yank

August 17, 2020 / / 0 Comments

If the local weather men and women were correct we were in for a whole lot of rain Friday night and right through the day on Saturday.  But they weren’t as usual so I changed up my game plan the night before for nothing.  Either way 16 men spent the morning with me at the Fighting Yank doing a little more running than they wanted to.  Here is how it went…

Mosey to Two Chicks parking lot for some warm up.

SSH x 15, Grass Pickers x 15, IST x 15, Moroccan Night Club x 15, Stretch – to your toes, to your left foot and then to your right foot.  Then 5 burpees just because.

Line up & Indian run around the block to end up behind Sammy’s

Break up into three lines of sprinters.  Time for some sprints.  100 yard dash & Mosey back to start.  All three lines down and back for 1 minute of Mtn. Climbers.  Line up & Repeato 9X substituting Mtn Climbers for Jump Squats, Merkins, Flutter Kicks, Freddie Mercury, CDDs, LBCs and more.  In round two we lost our brother Pilgrim’s Progress to his nagging hamstring injury.  He was in sprint mode when his leg said that was enough.  Sorry again about the sprints brother.  With the 100s behind us I checked my watch and called an audible to forget about running the 50s.  Lets not have any more injuries.

Next on the weinke , a mosey to the park bathrooms to grab some wall and catch our breath.  People’s chair with some air presses, right leg up, left leg up.  Recover and we are off to the new park pavilion.  Because it was supposed to be raining…remember.

In observance of Shark Week we partnered up for a Sharknado around the fountain.  Partner one starts the run to the fountain, takes three laps around and returns to pavilion while partner two begins 100 merkins, 200 LBC and 300 squats.  Switch until all 600 are complete.

Circle up back under the pavilion for some Jack Webbs x (audible) 8, followed by flutter kicks, LBC, and 5 burpees called by Boudin.

Final mosey to The Fighting Yank statue for the Pledge, Name o rama and prayer lead by TopHat.

Today we prayed for safe travels for Tesla’s son headed to DC. ALL of the school teachers, administrators, students of all ages, and parents too.  Our brothers newly injured and those on IR.  First Responders and the health of our great nation.

Until next time!  BOS

 

The Storm

August 17, 2020 / / 0 Comments

VQ at Storm and it was a great workout. Large turnout was appreciated. Everyone enjoyed the workout. We almost got out with 0 burpees but “someone” snuck it in at the end.

Warm up

1 mile run

Ascending curb crawl continue to 10 merkins

60 team War Hammers with run

40 team Worst Merkin Ever with run

5 burpees to finish

 

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