F3 Gastonia

Fitness, Fellowship, Faith

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Prison Break

February 19, 2020 / / 0 Comments

13 was at prison break this morning getting after it and pushing rocks. Some guys ran 6-7 miles some ran 3-4 miles but one thing is for sure we ALL got better! It was my first Q  as site Q at this AO and I enjoyed it. I appreciate everyone coming out, I look forward to what God does in the future for this AO and the brotherhood!

Announcements

Axe throwing get with Huck on that

Convergence March 21

Shooting guns at Allen Tates house that afternoon I believe

Prayer requests 

Each other

My wife and her pregnancy

Unspoken prayer request

 

Thank you for the opportunity to lead!

Round Up

 

 

It was a BLAST

February 19, 2020 / / 0 Comments

Light rain and moderate temps….perfect weather for the premier afternoon AO in the Gashouse. Turnout was a little light, but quite a few PAX let YHC know that they were having to push the rock at work and wouldn’t be able to attend. Not a problem, 6 HIM took the DRP and got after it. Short disclaimer, Pledge, warmup and off to the Thang:

 

BLAST – 5 rounds of the following exercises

Burpees x10

Lunges x10 each leg

American Hammers x10IC

Suicides x5 (this ended up being a LOT of running)

Twinkle Toes x10 (Al Gore with calf raise)

 

This took a little longer than YHC was expecting, but we still had time for a little more work:

Bear crawl to the same cones as the suicides and perform 10 Merkins at each cone

Repeat with lunge walk and 10 Jump Squats at each cone

 

Mary suicides until time is up

PAX calls exercise and then runs a suicide while the other PAX perform AMRAP of called exercise. Flutter kicks, LBFC’s, Plank, Nolan Ryan’s and LBC’s were performed.

 

Humble Yourselves

Proverbs 12:15 – “The way of a fool is right in his own eyes, but the wise man listens to advice.”

Learning the hard way works, but that’s also the hardest way to learn. There is strength in admitting your mistakes and listening to others. Don’t be prideful, humble yourself and listen to others. If you fail to humble yourself, God may have to do it for you.

 

Announcements

2nd F Ax Throwing this Saturday – if you didn’t sign up, but want to go, reach out to Huck and see if he can add you

Rooster Feb. 29th – may need some replacement runners, reach out to Breaker Breaker if interested

Convergence March 21st at Martha Rivers 7am-9:30am

 

Prayer Request

Each other

Those battling addiction

 

YHC took us out

 

NMM

Thanks to the PAX for showing up in not so perfect weather and pushing through. Pythagoras has become a regular at Midoriyama and continues to push to get better. Pizza Man, Gold Digger and Slaw all did multiple workouts today and Blart decided to stretch out that stride on the suicides and leave everyone behind.

 

Great work guys, it was a pleasure!

I’m Broke

Sunday Runday

February 18, 2020 / / 0 Comments

Three for coconut standard route (all with EC), Three rogue runners, one Rucker, One Whoopee – Several stayed for Q-source and swallowed the DRP

 

Announcements –

March 21 5 year convergence – at Martha’s

May 3rd Pittsburg half marathon – see Sargento

 

Prayers for Whooppee’s Daughter surgery on ACL and father-in-law law with a GI bleed.

BIRTHDAY BEATDOWN

February 18, 2020 / / 0 Comments

YHC rolled in about 6:20 to a full parking lot, some were there for EC. SUESS, SA, and ROUND UP. Guess they thought the VQ may bring a JV workout but from the chatter earlier in the week and having your VQ at FOLSOM The Premier Saturday AO in the region you must bring your A game. So we circled up and partook of the Second F for a few minutes which was good, just what the VQ needed before 6:30 hit.

 

6:30 Time to punch the clock

warm up:

SSH x20

GP x20

MNC x3

During the warm up there were some concerned PAX wondering where SPARKY  was. No need to worry, he showed at 6:32, just in time to mosey. Rock Pushers don’t need a warm up. They just show and go! To the first light pole we moseyed and did 10 burpees, on to the second light pole 10 more burpees, at the third light pole the chatter started when the VQ called 10 more burpees.There’s four light poles from the parking lot to the flag pole so you guessed it 10 more burpees. Finally made it to the flag pole and did three more burpees and said the PLEDGE. If you were counting that’s 43 burpees and if you read the name of this backblast you probably concluded it was the VQ’S birthday and he turned 43, if not reread and you’ll connect the dots.

The BEATDOWN:

10 Burpees at every light pole from parking lot to flag pole and 3 Burpees at the flag

Mosey to concrete steps/seats – not far-

Dips IC x20

Step Up’s IC x20

Derkins IC x20

for 2rounds

move to the horse track:

Four stops around the track

Stop one 10 BURPEES

Stop two 20 LBC’S

Stop three 30 MERKINS

Stop four 40 SQUATS

  •  4 ROUNDS –

Mosey to the steps above stables -again not far-

PARTNER UP

P1- Big Boy Sit Up’s AMRAP

P2- Hip Slappers x10

P1- Imperial Squats AMRAP

P2- Australian Mountain Climbers x10

BOTH FOR 2 ROUNDS

Finished up with a INDIAN BURPEE RUN back to the parking lot. – the long way-

ANNOUNCEMENTS:

ROOSTER    Feb.29

BE TRAINING FOR THE P200 – For those participating and if you’re not participating be training anyway!

COT:

YHC shared the verse of the week: 1 Corinthians 16:13-14 (thanks Def Leppard for leading and a great word that morning!) and spoke about how it doesn’t matter how much of a man we may think we are if we’re not leading and serving out of love then we’re not REAL men at all. YHC probably said other things but that was the most important.

PRAYERS:

Sparky’s M, Suess and all those in the educational system, all of our 2.0’s, and  Stogies dad and family.

 

It was truly an honor to lead you men, thanks for the opportunity! And I t was great motivation just knowing wether the VQ  banged it or bombed it y’all had his back.

Oh yeah…. Great Work Men! And remember as men we don’t have the option to punch out and take time off. WE’RE ALWAYS ON THE CLOCK!

YHC is on to the next one

 

 

Fight the Good Fight of Faith Part Two

February 18, 2020 / / 0 Comments

8 HIM’s came out to Folsom this morning to continue to fight the good fight of faith.

Warm Up

  • 15 Gravel Pickers
  • 20 Toy Soldiers

The Thang

Short mosey to the tennis courts. We stopped at 125 reps at Mount Hollywood so we needed to start at 130 here this morning.

One  PAX in the center doing weighted moroccon nightclubs alternating with other PAX randomly.

We ran back and forth the length of the tennis courts doing the following reps at each end.

  • 130 Squats
  • 135 Squats
  • 140 LBCs
  • 145 LBCs
  • 150 Hillbillies
  • 160 Hillbillies
  • 170 Big Boys (Split between PAX)
  • 175 Big Boys (Spilt between PAX)
  • 180 Mountain Climbers
  • 195 Mountain Climbers
  • 200 Merkins (Split between PAX)
  • 205 Merkins (Split between PAX)
  • 210 Moroccon Nightclubs
  • 215 Moroccon Nightclubs

Back to the flag for the pledge and COT.

Announcements

  • March 21 Convergence
  • LMS 5K

Prayer Request

  • Sparky
  • Bed Pan
  • Wichita’s Father

It was great to see Tator Hole, he did not let the illness keep him out long. I also appreciate and enjoyed the mumblechatter.

Men, keep fighting for 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

 

Love at the Storm

February 18, 2020 / / 0 Comments

16 hard chargers got in some work on a mild February morning around 47 degrees. Q coming in hot so let’s go. NO FNG’s. Warmup: Seal Jacks x 15 IC, Low Slow Squats x 15 IC, MNC’s x 15 IC, Imperial Walkers x 15 IC, Pledge.
Mosey to a well-lit area at the back of the parking lot. Circle up for…

Dirty Mac Deuce.
3 exercises x 12 reps. Arms, legs core, mostly in cadence as follows:
Set #1 Werkins, Low Slow Squats. Flutters, All x 12 IC, Run a lap around the parking lot.
Set #2 Burpees x 12 OYO, Monkey Humpers and Freddie Mercuries x 12 IC, Run a lap.
Set #3 MNC’s (someone said this was not a real exercise but I think it is), Mountain Climbers, American Hammers x 12 IC, Run a lap.
Set #4 CDD’s, Calf Raises, Dyeing Cockroaches, All x 12 IC, Run a lap.
Set #5 Diamond Merkins, Lunges, Big Boys x 12 IC, Run a lap and then mosey to the school entrance.

Find some wall for Lovely 7’s. 7 exercises starting with 1 exercise x 7 IC reps and adding an exercise after each one. I stole this routine from Whoopee a while back after he had watched Fast and Furious 6 and I added 1 to make it my own. Thanks Whoop!
I chose to read some quotes and scriptures about love after each set as Freight has inspired me with his tweets on this.
Hip Slappers x 7 IC.
Hip Slappers, LBC’s (called by Slaw).
Hip Slappers, LBC’s, Low Slows Squats (called by the big deal Boudin).
Hip Slappers, LBC’s, Low Slows Squats, Merkins (called by Sister Act).
Hip Slappers, LBC’s, Low Slows Squats, Merkins, Donkey Kicks (called happily by Sargento).
Hip Slappers, LBC’s, Low Slows Squats, Merkins, Donkey Kicks, Flutter Kicks (called by Watts Up).
Hip Slappers, LBC’s, Low Slows Squats, Merkins, Donkey Kicks, Flutter Kicks, Monkey Humpers (called by Top Hat).
1) I have decided to stick with love. Hate is too great a burden to bear. Martin Luther King, Jr.
2) Be completely humble and gentle; be patient, bearing with one another in love. Eph. 4:2.
3) And now these three remain: faith, hope and love. But the greatest of these is Love. 1 Cor 13:13.
4) Love is a game two can play and both win. Eva Gabor.
5) Hate cannot drive out hate: only love can do that. Martin Luther King, Jr.
6) If you would be loved, love and be lovable. Benjamin Franklin (Somebody said, yeah Sister Act).
7) Beyond all theses things put on love, which is the perfect bond of unity. Col 3:14.
8) Do everything in love. 1 Cor. 16:14.

Mosey back to the flag.
Announcements: F3 Gastonia 5 Year Convergence March 21st, 7:00 am at Martha River’s.
Sargento mentioned a race on May 3rd in Pittsburgh (I hope I heard that one wrong but maybe not).

Prayer Requests: Lynn Hamm, All the guys in F3. Top Hat took us out!
** NMM Great to be out at the Storm again. Those guys are putting in some work as I was the six for most of the morning. Several “respects” in the crowd leading the way today. I urged everyone to try to post as much as they can as they won’t regret it and the guy next to them needs them. Q Source says it and the Bible says it “Do everything in love.”

Thanks for the opportunity.
Def Leppard.

Good Times

February 18, 2020 / / 0 Comments

For today, I drew some inspiration from some previous backblasts, to come up with some new fun to add to the repertoire.  So here is how it went.

Disclaimer

Pledge

Warm-up:

2 Min of stretching ( I know for some of yall this a foreign word lol)

Don Q  x 15 IC

MNC x 20 IC

Merkins x 10 IC

The Thang: 10, 20, 30, 40 , 50, 60

We did BLIMPS to start:  10 Burpees, 20 Lunges (single count), Imperial Walkers, Merkins, Plank Jacks, and Squats… We then took a short Mosey (approx 100 yards).

Round 2:

10 Burpees, 20 Upright Rows, 30 Crunchy Frogs, 40 Curls, 50 Mountain Climbers (single count), 60 Calf Raises….We took another mosey…

Round 3:

10 Burpees, 20 Corkscrews, 30 Shoulder Taps, 40 Chest presses,  50 SSH, 60 Lateral Lunges

We had a little time left so we did some Renegade Rows, Overhead pulls, tricep extensions, Dry Angels, and we did DryRubs favorite Planks for the last minute.  Great Work Men!

Announcement:  Ruck Training Saturday at Folsom, Rooster 2/29

No Prayer requests today

YHC took us out.

 

 

Two is better than one

February 17, 2020 / / 0 Comments

10 PAX posted.

We ran towards Martha Rivers. Some made it all the way and ran 5 miles. All pushed the rock.

Annoucements
Ax throwing
Convergence & later in the day the shootout
Rooster
FIA/F3 convergence (which has already passed)

Prayer Requests
Helm family
Becky Fritz – cancer
Stokes family
Banks – Gump’s student

Prayer

Pledge to take us out since YHC didn’t put up the flag earlier when it was raining.

Until next time…

Unlike most Pub backblasts YHC has had the privilege to write, this one was delayed because I didn’t know what to say. Not about the workout itself, but about what had been on my mind all week. That was Mia Stokes. She was the young softball player from USC Union that was killed in the car accident along with her teammate Grace Revels. In the accident, her twin sister, Mallory was also injured. Although softball was one of the greatest loves of her life, she was so much more than a softball player. Anyone who attended her funeral last Friday would quickly realize that. For nearly two hours, we heard stories about the love she had for softball, her family, and most of all for Jesus. She had a boldness in her faith that allowed her to never be shy of her love for God. She and her sister Mallory had a saying that “Two is better than one.” That is from Ecclesiastes 4 9-12 which reads, “Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up. Also, if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.” To me, that is the heart of F3. A brotherhood that leaves no man behind and no man where you found him. No one lived fitness, fellowship, and faith any stronger than Mia Stokes. I pray that she will leave a legacy in which seeds that were planted by her or by those who hear her story will find the Savior that she loved so much. And I pray that in and out of F3, we will continue to be men that will lift each other up, encourage each other, and have a boldness to share our faith with a community that is in desperate need. Two is truly better than one.

Pursuing God 1 Timothy 6:11

February 17, 2020 / / 0 Comments

We had 8 Men show for the Sword this morning it was great!

Roadie, Dirte, Nothin and myself went for about 3 miles rucking and running. We get back to ingles and the rest of the guys show ready for the verse pf the week.

I was excited to talk about the word and share with my brothers this morning. This AO is one that I look forward to every week to get started. its such a good place to be with your brothers and in the word!

The verse of the week is: 1 Timothy 6:11

But you, Man of God, flee these things and pursue righteousness, godliness, faith, love, patience, gentleness

Men of God Thats who we are!

Were doing these for Gods glory not for our own!

Its so easy to fall into destruction and harmful ways of the world if we’re not pursuing the things of God.

I thought of how this verse really applied to the sword this week and to our lives and I prayed about it and God put it on my heart. In the previous weeks of the sword there has been 5 guys in front of me so I looked into each verse they shared with us and the definition of each thing God wants us to pursue him in.

  1. Sparky had Psalm 119:105 I put that with Faith– Complete trust or confidence in something. We have Gods word as the lamp to out feet and light to our path so we can then have confidence and trust in Gods word and promises.
  2. Big Pappy had John 11:35  I put that with Gentleness– Softened hearts that abide in Jesus. Being humble and compassionate to others shortcomings or those who are struggling. Jesus wept was that verse and to think how gentle Jesus was during those time is amazing, How his heart was soft and he was so compassionate for those around and for us!
  3. Wichita had Ephesians 6:4 I put that with Patience– To tolerate, have endurance, quality of self resistants or not giving into anger. Do not provoke your children to anger but bring them up in the discipline and instruction of the lord. We have to tolerate and have patience with so much in this world fighting against us believers!
  4. Tater Hole had Proverbs 27:17  I put that with Godliness- Conforming to the laws and wishes of God. Iron sharpens Iron so a man sharpens the countenance of his friend.  As we sharpen one another and get better spiritually we will ALL conform to the law and the wishes of God.
  5. Def Leppard had 1 Corinthians 16:13-14 I put that with Love-Intense deep feeling of affection. God is love and with God in us we are love! 13 Be on your guard, stand firm in the faith; be courageous; be strong 14 Let all that you do be done in love. We have to love in all that we do and its another thing in pursuing the things of God.
  6. Round Up got 1 Timothy 6:11 I put that with Righteousness- The quality of being morally right. But you, Man of God, flee from these things and pursue righteousness,  godliness, faith, love, patience, gentleness. If we want to be morally right with God we will pursue the things in this verse.

Sometimes pursuing the things of God can be mistaken for weakness in this world. But just know the most Manly thing we can do is be a Man of God!

In these times the world calls us weak or the devil is fighting against us with any and everything we need to take up the armor of God. Ephesians 6:10-16

Hebrews 13:6 says I love this verse! So we may badly say The lord is my helper, I will not fear. What can man do to me.

God doesn’t care of our ability he cares about our availability! He doesn’t care if we are restricted in some way or have issues with anything he just wants us open to what he is trying to do in our lives!

He wants us to be open to work for him and to recognize when he is calling us to move!

Thank you for letting me lead this morning. Im glad I could share what God put on my heart for this awesome AO!

Prayer request 

Each other

Fred Sisk just lost his wife. He works with Sparky

Other christians overseas being killed for believing in Jesus Christ

 

 

Round Up

 

 

Fight the Good Fight of Faith

February 17, 2020 / / 0 Comments

We had 10 HIMS this morning at Mt. Hollywood that were ready to work right away.   Let’s go to battle.

Warm Up:

10 Gravel Pickers.

The Thang:

A quick mosey to the elementary school parking.

2 PAX start in the center of the parking lot

  • AMRAP – weighting moroccan nightclubs (2.5 lbs each hand)
  • AMRAP – weight squats (25 lbs)
  • Randomly alternate in and out with other PAX throughout the work out.

Mosey around the lot stopping at each corner for some work

  • Lap 1
    • 1 Burpee
    • 5 Burbees
    • 10 Burbees
    • 15 Burbees
  • Lap 2
    • 20 Big Boys
    • 25 Big Boys
    • 30 Big Boys
    • 35 Big Boys
  • Lap 3
    • 40 Merkins
    • 45 Merkins
    • 50 Merkins
    • 55 Merkins
  • Lap 4
    • 60 Flutter Kicks
    • 65 Flutter Kicks
    • 70 Flutter Kicks
    • 75 Flutter Kicks
  • Lap 5
    • 80 LBCs
    • 85 LBCs
    • 90 LBCs
    • 95 LBCs
  • Lap 6
    • 100 Imperial Walkers
    • 105 Imperial Walkers
    • 110 Imperial Walkers
    • 115 Imperial Walkers
  • Lap 7
    • 120 Squats
    • 125 Squats

Mosey back to the flag for pledge and COT.

Announcements

  • Convergence March 21
  • Shooting at AT’s March 21 evening

Prayer Request

  • F3 Prayer list – Voodoo, Squirt, Brutus, Orangeman, Top Hat, Pythagoras, Big Pappy, JK2
  • All PAX and unspoken prayers

Men, keep fighting for 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.”

Thank you for the opportunity.

Big Pappy

 

 

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