F3 Gastonia

Fitness, Fellowship, Faith

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Thursday Evening Push

Perfect evening for a Christmas season push.  Dirt came out for his first taste of midoryama.  Glad to have him.

Start with 10 burpees.  Mosey to the hill leading to the lake for triple nickel.  Deconstructed burpees at the top and Turkish get ups at the bottom.  The hill makes it tough.  Good work men.  Mosey toward the back of the park, but stop on the road before getting to back parking lot.   Another hill leads up beside the road.  Q calls 11’s with incline merkins with inverted hands on the curb at the bottom run up hill for hand release.

A little time left so we get in a little ab work.  Crunch frog IC 10x at the street light, run to next light for 10 IC American hammer, run to next light for 10 LBFC IC.  Sprint back to flag.  Pledge.

YHC wasn’t prepared with a word, but did mention how the Christmas season can be bad time for some.  Life circumstance can deepen the emotional state for some people this time of year. Be vigilant to those we encounter.  Def Leppard and Dfib also mentioned how acts of kindness can lift people and encourage them to pay kindness forward.  Good words men!

Reminder of Hipaa toy ruck from Gashouse Saturday, Freight food ruck at Folsom, Operation Sweet Tooth toy collection Saturday, CSAUP the 21st, and convergence at Gashouse the 28th.

Prayer requests:  Freight’s grandmother and his family with the passing of his grandfather, Broke M, Tiger’s father with health issues, the men on our prayer list this week, Anchorman, Smuckers, Orangeman, Rockabilly, Dr Seuss, Ditka, Quiche, and Sawyer.

YHC took us out.

Always an honor

Tiger

ChristmasTown ‘19 SpeedForNeed

Man, this year has flown by. Seems like it was just a few months ago when Speed For Need rocked the Christmas Town 5k. I’ve been a part of several SFN events, but there’s just something special about this one. It’s under the lights of the famous Christmas Town spectacle shown every year for well…..every since I can remember. Not is it that, but being the season it is and the environment it’s held, provides F3 PAX the opportunity to give a gift to those with special needs. That gift isn’t just rolling through a town showing the largest Christmas light display around on the coolest wheelchairs ever made, but it’s the gift of love, support, and encouragement to those and their families. Millions of children experience and live with some type of special need. These children truly are special. They deserve awareness, attention, and support everyday. This is where Speed For Need steps in. To be able to see the joy, excitement, and hope in these kiddos’ eyes is what drives the program.

Leading up to this years event, Pizza Man had reached out to the region asking for  Qs to help lead and organize the run. YHC knew I’d be participating in the run and hadn’t heard if anyone had spoken up so I offered. Pizza Man in turn said Dr. Seuss has also offered and that we would plan a co-Q with some guidance and assistance from Pizza himself. Little did I know there was so much to do and organize for such an event. Thanks to Pizza Man for all the preparatory work which left Seuss and I the responsibility of getting our track commanders fitted and buckled in their chairs. We were to make sure our pushers were assisted and of course make sure all have fun.

At around 5:30 pm, we all gather up to lay hands on one another, the track commanders and families for a word prayer for safety and enlightenment during the race. The track commanders were all saying how they were going to win and how we better push them fast as we can push across that line. With a lot of mumblechatter and fellowship, we mosey the group up to the starting line. While waiting for the signal, we all feel a couple rain drops. This rain was supposed to hold off. It’s just 25-30 minutes we are asking for. Anyway, the bottom dropped and it left us asking whether or not to call it for the track commanders. After speaking with the parents and the kiddos themselves, it was confirmed to proceed with the race. So, here we go, drenched by the rain, but filled by the spirits of these guys in the chairs. As usual, Evan is the talkative one and declares he will never be beaten in a race. He is off almost at a sprint and leaving the rest of us to make up some ground. It wasn’t long for Owen, Colton, Megan, Sarah,  and Nathan are hot on his heels. Nehemiah, close behind, is settling in on a good pace. The first mile was over just like that and the track commanders were locking in their paces. No need for water at the half way point for these guys. Let’s keep at it. I must admit, out of every 5k run I’ve ran, this one is the toughest due to the all the hills. This wasn’t an issue for our racers though. They plowed right through it like a jog on a flat track. The neighborhood citizens were cheering them on from every house on the track. This was boosting them into that second wind and  boom, we are at the home stretch. At this point, I wasn’t sure who was leading, but I know everyone of them were winning! As the racers cross the finish line, victory was being proclaimed. Each track commander put it on the line and conquered the mission. Great work guys. Evan, Colton, Nathan, Owen, Sarah, Megan, and Nehemiah were all awarded their Speed For Need medals and the victory party began.

I believe I speak for all of the Gastonia Region PAX who participated in this event when I say, these experiences are a blessing to be a part of. There’s nothing more fulfilling than being able to bring joy to the track commanders in these races. Many of the PAX who participate are actual runners. Some are not, but when it comes down to “Who Pushes Who” in a race, I believe the track commanders are the ones pushing. I know they push me and it’s why I continue to participate. Thank you to all who came out to run, push, setup, or just hang out.

MW and Dr. Seuss out!

 

61

When most of us think of the number 61, we think of baseball. Whether its Roger Maris’s home run record or maybe Nolan Ryan and Tom Seaver who each had 61 shutouts.

At Folsom, the number 61 has a different meaning. Today marked the 61st day Allen Tate has failed to post at Folsom. 9 HIM’S honored this day by putting in some hard work to better themselves and those around them.

The Thang

  • Mosey to tennis courts for 4 corners.
  • Set One
    • 1st corner – 61 LBC’s
    • 2nd corner – 61 Squats
    • 3rd Corner – 61 Flutter Kicks
    • 4th Corner – 61 Hillbillies
  • Set Two
    • 1st Corner – 61 LBC’s
    • 2nd Corner – 61 Merkins
    • 3rd Corner – 61 Imperial Walkers
    • 4th Corner – 61 Big Boys
  • Set Three
    • 1st Corner – 61 LBC’s
    • 2nd Corner – 61 Hillbilly Squats
    • 3rd Corner – 61 Shoulder Taps
    • 4th Corner – 61 Mountain Climbers
  • 4th Set – Missed Q-  Qty Doubled
    • 1st Corner – 122 LBC’s
    • 2nd Corner – 122 Moroccan Nightclubs
    • 3rd Corner – 122 Moroccan Nightclubs
    • 4th Corner – 122 Moroccan Nightclubs
  • 61 more LBC’s
  • A quarter mile mosey back to the flag

We finished with the pledge and COT.

Announcements

  • Operation Sweet Tooth this Saturday
  • 21st Service ruck before Folsom.
  • 28th Convergience

Prayer Request

  • Medicine Woman
  • Freight
  • Each Other
  • All spoken and unspoken.
  • Bedpan  (Praise report)

We need to continue to support each other and continue to do whatever we can to get the kotters back out.

It is always an honor to lead.

Big Pappy

“And if anyone’s name was not found written in the book of life, he was thrown into the lake of fire.” – Rev  20:15

 

 

 

 

Blackjack Mosey

Eleven gamblers posted to see what hand would be dealt on the 21st day of November.

The Pledge

The Pax moseyed towards Martha’s. No Sambriches were sighted.

Announcements

Prayer Requests

Prayer to take us out.

Until next time…

Storm 11/26/19

16 young men showed up to workout at the STORM on 11/26/2019.  It went like this……

Disclaimer

Seal Jacks IC x 31

Mountain Man Poopers IC x 15

Hill Billies IC x 15

Merkins IC x 2

Lets mosey

Mosey to the flag in front of the school for the pledge

Mosey to the baseball field

Break up into two groups.  Group 1 does Calf Raises on the bleachers while Group 2 does Dips on the first bench.  Q fail…. the bleachers had frost on them and were very slippery.  Calf Raises and Dips x 20 IC.  Rinse and Repeat.  Omaha Calf Raises to the fence behind home plate.

10 Burpees then Mosey to the parking lot stopping at each light pole to do 20 Squats, 10 Burpees at the end and return stopping at each light for Squats.

15 Burpees – 10 plus 5 for the train

Mosey to the parking lot stopping at each light for 5 Merkins

Line up for Rugby Sprints – AMRAP called exercise until “Go” is called by the PAX who choose the exercise.   Jail Break two parking rows and back, walk to recover.  Rinse and Repeat.  Slaw called Big Boy Sit Ups for the final round when an outlaw PAX called “GO” at about 10 BB’s.  Everyone took off except Slaw, and a couple of others.  False start on all who took off.

Almost time.  Mosey back to the flag for Rock-Paper-Scissors.  Pair up.  Both PAX plank and play Rock-Paper-Scissors.  The winner does a Merkin, the loser does a Burpee.  Increase the count by one with each round.  Heard some good mumble chatter during this routine.

YHC took us out in Prayer

Thanks for participating

Dirt

 

I’m a nice guy!

8 PAX total at Midoriyama Tuesday night. Some regulars weren’t there and they were missed dearly. You had to be there to get the title.

Warmup:

Some stuff I made up on the spot. This was noticed and I was criticized for it.

Pledge

The Thang:

Mosey and AMRAP.

Mosey to the picnic shelter at the lake.

AMRAP for 5 minutes. 5 different exercises with a 20 second break in between.

Mosey to the playground

AMRAP for 5 minutes. 5 different exercises with a 20 second break in between.

Mosey to the end parking lot

AMRAP for 5 minutes. 5 different exercises with a 20 second break in between.

Mosey back near the playground

That’s time

COT:

Announcements-Christmas party questions?, Convergence 12/28 at Gashouse

Prayer Request-Broke’s wife, Tiger’s dad, YHC Grandfather(family) as he nears the end of his life, Tater Holes family.

Moleskin:

As always it was a pleasure to lead you fine gentlemen. T-claps to Herme? who came out for his 2nd post at 67 young years of age. He came after Linus’s rotary breakfast presentation.

 

We Covered Dallas

Medicine Woman wasn’t feeling well so I hijacked the Q for the premier Dallas Wednesday running AO. Arriving a few minutes before 5:30 am and Sparky and Seuss were on their way towards uptown Dallas. Me, Broke and Oompa took off toward the college where we saw Hacksaw going towards Folsom. We crossed paths with Roundup and then Doodles. Tater Hole was rolling through the college somewhere. Broke, as he is famous for, pulled me to my fastest pace in a while. I almost didn’t show but I am always glad when I do.

Announcements: Bring toys for Boys and Girls Club to all Saturday AO’s this week, Convergence at Gashouse (Schiele Museum) on Dec. 28th at 7 am, After-Christmas F3 Gastonia Party at Lewis Farms on January 4th.

Remember Broke’s M, Tiger’s Dad, Dry Rub’s M, Freight’s grandfather and family.

COT: Doodles took us out!

Wednesday Morning Gym Class

It was a crisp and clear morning at the Labyrinth.  9 of Gastonia’s finest showed to better themselves and the men around them.  It was a very nice morning for some sweat and comradery.

Pledge

Disclaimer

SSH x 20 IC

Mountain Climbers x 10 IC

Mosey to parking lot of park.

Squats x 20

Merkins x 20

LBC’s x 30

Mosey to crossroads at front of park.

Squats x 20

Merkins x 20

LBC’s x 30

CDD’s x 20

Mosey to maintenance shed.

Squats x 20

Merkins x 20

LBC’s x 30

CDD’s x 20

Jump squats x 10

Mosey to clubhouse in center of ball fields.

Dora of sorts.  Not using the 100, 200, 300 count method but 3 sets of AMRAP.

Partner up.  Partner 1 runs and partner 2 stays and does called exercise then flapjack.

LBC’s

Squats

Mosey to shelter

Step ups x 20

Dips x 20

LBC’s x 30

Derkins x 15

Step ups x 15

Dips x 15

LBC’s x 50

Derkins x 10

Mosey back stopping once at a parking lot light for 20 squats

Mosey back to Snoballs.

Times up.

It was a very nice beat down and the guys as always were inspiring.  It was a perfect way to start the day.

As always I cant tell you how great F3 has been to me, my life, my job,  and marriage.  The change has been in attitude.  It is such a great way to start the day around guys with much better attitudes that what I ultimately experience throughout the remainder of the day.  If we can take our refreshed positivity and encouragement into our day and effect 1 person we have no idea what kind of ripple effect it will have in the community.

Thank you PAX for the support and encouragement.

Aye!  Cheers!  Peace!

Timeframe

 

Who’s Glory Do You Seek?

I was pumped about this mornings workout, have a good friend of mine coming for the first time, fng! So yesterday I wrote up the normal workout, loaded the blocks, posted on slack and Gump came to visit, good seeing you on a weekday!
530 hits and we have a good crowd, let’s get started!

Warmup- SSH, Don Qs

Partner up and head to the tennis courts!
When we got on the courts I shared a verse with the pax, 1Cor 10:31 “So whether you eat or drink , or whatever you do, do all to the glory of God.” Something to think about while we get it done!

P1 start the reps/ P2 run the courts rotating until complete!

100 Blockees

200 curls

200 triceps

200 LBCs

Then return the blocks and circle up for Iron Hulks, those hurt!

Back to the verse! Who’s glory are you seeking in your daily activities? In your job, home, f3…? If your seeking your on glory, these things will be empty! God put you right where you are for a reason, it’s for His glory!

Pledge!
Name the FNG “Anthony Michaels”, now known as Wichita! He is somebody the Lord has used in my life for a long time, Good to see him this morning!

Announcements – bring toys to AOs this Saturday for operation sweet tooth! CSAUP the 21st!

Prayer request- Gumps student lost his mom to cancer, MW, each other!

It was a pleasure to lead today!

 

 

Burpees and Merkins

Warm up

  • 10 Burpees
  • 20 Merkins
  • 30 Squats

Mosey to the flag

we had to stop by the light poles on the way that’s my favorite.

1st pole 5 Burpees

2nd pole 10 Merkins

3rd pole 20 Squats

Mosey on to the flag circle up and we got the pledge in.

10 Merkins

20 LBC

20 Flutters IC

Mosey to the side parking lot for some dirty 11’s

Squats and Mountain Climbers with 2 Blockees on each pass

Mosey to the triangle

1st point 10Merkins

speed bump catch 3 burpees

2nd point 20 mountain climbers

speed bump catch 3 burpees

3rd point 30 Squats

speed bump catch 3 more burpees

we done that for 2 rounds

Mosey to the lower parking beside the new football field

Partner up

1 partner sprints down and back while the other is doing merkins as many reps as possible we done this with

Sprint/Merkins, Sprint/Squats, Sprints/Flutters

The last part of the workout Sister Act introduced Iron Hulk and that was a good way to finish the upper body blow out!

Prayer request

MW family member

Each other

Namorama

Thank you for the opportunity to lead you guys.

Round Up weed killer

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