17 at the Prison break this morning it was a great morning for some running or rucking. we got a lot of guys training for the P200 or the rooster this weekend maybe a half marathon or guys just out getting better and keeping the bar set high F3 Gastonia. This AO is busy right now full of guys pushing the rock and that is great. We had guys running 6,7,8 miles and we had guys rucking 2,3 miles. I hope this continues throughout the year. I feel like F3 Gastonia is the best man! We are always setting the bar higher and pushing guys that are around us or even new to F3 and I think that is awesome!

Prayer Request 

Def Leppards Aunt

Watts Ups M her friend

EZ Riders wife

Each other

Verse of the week:

Jonah 2:8

Those who pay regard to vain idols forsake their hope of steadfast love.

1. 
   I’ve always had this idea in mind and felt no time like the present …. simple …. all we did was mosey and intermittently Stopped for an exercise usu of 20 with very few in cadence ( notably my dips under the shelter wound up being 21 as I realized I over shot increase in voice at 19,,, ironically some  of pax seemed to have expected a stop …. but you can’t shake Defib!!) I originally planned on traveling full course 2 times but worried about poor lighting, fog and damp conditions ….. so we kept to more safe areas ( thankfully Whoopee wasn’t present or we’d have had to change). There were monkey humpers, squats sumo squats and merkins at the pull up bar ,, oh and wide arm merkins Australian mountain climbers ( yes… we had too) , regular mountain climbers and even a little nur or two and brief lunge work. Finished up with Indian run which the boys seemed to really love as leaders kept changing directions at the end! Not much mumble , but as was pointed out hard to catch your breath when you’re constantly in motion ! Yes I felt it too!! Great job by all as they pushed me!
   Stroganoff joined us at COT as he was out running solo ( his own Walkabout)
   This workout was inspired by one by Gastone about 2 years ago where he had us nur the entire park but I also used inspiration from a coworker of mine who we many times remark as he leaves his work area to ( socialize) GO WALKABOUT as a former coworker called it. This is taken from Crocodile Dundee if you don’t know
   Lots of upcoming events … get some
   Earlier today modification of the Fellowshoot … cancelled …. to be rescheduled, all monies to be repaid by Whoopee

Read from Daniel 3: 26-30 powerful message about what an Awesome God we serve …. he can bend the evil heart of a strong willed king Nebuchadnezzar!

Praise for doctors finding a treatment for Dry Rubs M
Prayers for pax in IR like Pedal and Lil Sweet ( reach out and check on these men and others in similar situations)

Thank you for the ability to lead … until next ……

Busy day at work, had to finish some training in my car as i waited for 5:30pm to roll around. Stepped out feeling fresh. Noticed a young man finishing his run where the PAX park. He quickly identified himself as an F3 PAX from Metro. Welcome to Midoriyama Vega! Let us show you how we do things in the Gashouse!

Disclaimer

Warmup

SSH IC

Crab Jacks IC – oooooh yeeaah! Real crowd pleaser here!

Plank Jacks IC

Mosey to the stash spot. Every PAX gets 2 bricks.

Mosey to large hill in front of dog park

The thang:

YHC always looking for something new to bring to the PAX of Gashouse. Today’s JV beat down consisted of a routine titled “M.E.R.C.Y. High Fives“, defined in the F3 Exicon by:

“Done with FIVE stations at the bottom of a hill. The hill climb and distance is your challenge. PAX must complete each station’s circuit at the top of the hill before moving to the next. All stations (except the C-Crawl Station have a WO at the top of the hill which start with 1 Rep and ascend up to 5 Reps before that station’s circuit is complete. Station 1 – M – Manmakers (w coupon such as a Dead Seal or Cenderblock) – (Alternate for this is Merkins w/out coupon and must complete the 1-5 Reps at the Top AND Bottom of the hill) Station 2 – E – Elf on the Shelf (w coupon such as a rolled-up section of fire hose or Cenderblock) Station 3 – R – Rock-a-Bye Babies (w coupon such as sledge hammer or Ruck Sack) Station 4 – C – Crawl (aka Bear Crawl) (w coupon such as a high-rise section of fire hose or a Ruck Sack) Station 5 – Y – Yoke Walk (w coupon such as a section of flat-lay fire-hose or a Deal Seal) At the top of the hill, complete the required number of ascending Squats Lord Have MERCY on your muscles after you climb HIGH up the hill FIVE times for FIVE sets.”

I don’t know about you but that seemed as confusing as the riddle: I turn polar bears white and I will make you cry. I make guys have to pee and girls comb their hair. I make celebrities look stupid and normal people look like celebrities. I turn pancakes brown and make your champagne bubble. If you squeeze me, I’ll pop. If you look at me, you’ll pop. Can you guess the riddle?

See what I mean??

That said YHC decided I would take that routine and “HIPAAFY” it. So here is what we did:

M – Manmakers with blocks – No explanation should be needed here

• Start: Do 1 rep run up hill with block 1 squat at top run down hill with brick
• Rinse and repeat upping the rep by 1 each time
• End: Do 5 reps run up hill with block 5 squats at top run down hill with brick
• plank for six

E – Elf on the Shelf – Start with the blocks on the ground beside you. Grab the blocks and lift them from the ground across your body reaching up as high as you can. Like putting it on a shelf. After a set from right to left then do left to right = 1 rep

• Start: Do 1 rep run up hill with block 1 squat at top run down hill with brick
• Rinse and repeat upping the rep by 1 each time
• End: Do 5 reps run up hill with block 5 squats at top run down hill with brick
• plank for six

R – Rock-A-Bye-Baby – People’s chair with blocks. Chair position, starting with the blocks over your head, bring down to chest, push blocks straight out (chest high) and then left to right (1 each) for Russian twist, bring back to starting position over head.

• Start: Do 1 rep run up hill with block 1 squat at top run down hill with brick
• Rinse and repeat upping the rep by 1 each time
• End: Do 5 reps run up hill with block 5 squats at top run down hill with brick
• plank for six

C – Curls – Forearm – Curls but palms down, works your forearms

• Start: Do 1 rep run up hill with block 1 squat at top run down hill with brick
• Rinse and repeat upping the rep by 1 each time
• End: Do 5 reps run up hill with block 5 squats at top run down hill with brick
• plank for six

Y – Y-Raises – Like a front lateral raise but instead of straight up make a Y at the top

• Start: Do 1 rep run up hill with block 1 squat at top run down hill with brick
• Rinse and repeat upping the rep by 1 each time
• End: Do 5 reps run up hill with block 5 squats at top run down hill with brick
• plank for six

Looking at Strava records we got in a little over 1 mile of just running the hill!! Nice work men!! Lets mosey back to the stash spot and put the blocks back.

Mosey to start

2 min left some quick Mary

LBC IC

Flutters IC

Time!

COT

Announcements – Rooster, Traveling circus Bat Flipper AO Workout (April??), P200, GoRuck tough, Mortimer, Convergence….To put it bluntly: A LOT OF SHIT GOING ON, SO DO SOMETHING!!

Big Pappy needs children’s clothes!!!!!

Prayer requests – Def Leppard M and Aunt, Big Pappy trip, Depression, Anxiety, Addiction, flu, each other

YHC took us out.

Thanks for the opportunity men.

I’d tell you more what happened but it would be a HIPAA Violation.

AYE!

HIPAA

P.S. – The answer to the riddle is “No”.

2 of us out on a Monday in the gloom for Starkville.

headed out for a short mosey to the first shelter.

F3 Workout deck AKA “The deck of pain” guided the workout.

a few high points:

bear crawl around the perimeter of the shelter

200 LBCs

100 Flutters

100 SSHs

and a whole lot of burpees.

pray for Blart’s wife and kids.

pray for F3 Gastonia: sickness, injury, and struggles

TH

Good morning Gents,

Lets weeks Bulldog beat down at the hands of Voodoo the Chiropractor led to some chatter about the significance of stretching.  That conversation in turn led to yoga and how great of a workout it is.  Don’t knock til you try it.  When done correctly yoga can not only be a great workout but leave you feeling stretched out, agile,  mobile, fluid, and energized.  In light of that conversation I yhc suggested that we should have a yoga workout.  The guys agreed.  It was mentioned that today was open.  Here is the backblast.

5:30-  Q fail, we skipped the pledge

There was some moseying (less than a mile).

Up and down plank

down dog

cobra

preacher

Warrior I and II

Lots of SSH

Sun salutation

Merkins

Squats

Stretching of various sorts

Ab work

5 burpees to end

Prayers requests-

Clavin’s brother turned 50 and needs to be more health conscious

Timeframe’s Dad with heart issues

PAX doing the Rooster this weekend

Announcements-

Convergence Sat 3/21 @  7, Martha’s House (boot camp, ruck, and pain-lab)

Shooting guns at AT’s house after convergence (BOYG)

P200

Mortimer upcoming

Prayers for family, PAX, life, freedom, and blessings

Thank you all so very much.  It is a true blessing and honor.

Aye!

Timeframe

It is another cold Thursday morning at Gastonia’s Premiere Running AO.

It’s 5:30am time to run. First lets say the Pledge.

The Thang:

We ran!

The route was to Martha Rivers and back, pretty straight forward, nothing exciting other than we ran. Some ran 5 miles, some 4.5, and some 3 miles. One person had to make a pit stop at McDonald’s on the way back. I want say their name, but their initials are SLAW!

COT

Announcements

• Convergence – 3/21
• Axe Throwing – see Huckleberry for details

Prayer Request

• Lynn Hamm and family
• Beck Fritz – cancer (Breakers friend from church)
• Don Chapman (Breaker’s friend)
• Clavin’s mother
• Each other
• Teachers and administrators

This gloom it was pretty cold in the downtown Belmont area. There were 5 HIM counting YHC which would work out just fine for what was in store.

After running from home to the AO, YHC slowly gathered himself so as to give the PAX a moment to prepare themselves for the onslaught. Actually, I had to get my surprise out of my vehicle, the boombox! Everybody loves it when YHC brings the tunes.

Pledge

Mosey to the Pit where we hit the play button on music. No complaints!?! Amazing…now to the main event.

The Deck of Death! The following were included in the first round. Two jokers meant 10 burpees and a lap around the Pit. Aces were a lap as well. Unfortunately YHC’s music box failed after about 3 songs, didn’t even make it to the Tool. Bummer…

• Merkins
• Squats
• Side Straddle Hops
• Dying Cockroaches

We made it through the whole with plenty of time to spare so lets run it back. This time we did

• CDDs
• Bobby Hurleys
• Monkey Humpers
• LBCs

We made it about 2/3 of the way through this one but did get in all the Aces and Jokers again. Lots of running with this DoD.

Thanks for showing today men. You’re old, it was cold but we were all better for it. Aye!

Prayer requests: Lynn Hamm, Don Chapman, Breaker Breaker’s uncle Johnny, Becky Fritz, Tesla’s father in law

Announcements: Rooster this Saturday, Convergence March 21st

We were small in number but not in effort. Great work by all and thanks for the opportunity to lead.

FIGHT THE GOOD FIGHT OF FAITH

1 Timothy 6:11

But as for you, O man of God, flee these things. Pursue righteousness, godliness, faith, love, steadfastness, gentleness.

Big Pappy