F3 Gastonia

Fitness, Fellowship, Faith

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Saturday at the Yank

With many run events happening over weekend, YHC wasn’t sure how many to expect Saturday morning, but we had a good group show ready to get better.  Start with 10 burpees.  Virus comes in hot,asks how many was was called.  Says he has to make up 6.  Everybody got six more.

Mosey around corner behind Sammy’s and end up at corner of park facing up hill at Myrtle Street.  One of my favorites, myrtle suicides.  10 big boys at the start, run to first utility pole on left and do 10 merkins.  Back to start for 10 big boys.  Go to 2nd pole for 10 merkins.  Back to start.  You get the picture.  11 poles total .  This was pretty tough, good work men.

Stay at top after last pole.  Go to wall at First Baptist for Derkin position hip slippers, step ups each leg, Derwin’s and dips.  10 reps of each. Rinse repeat 15 then 20.

Go to parking lot behind school for 11’s.  Tiger squats and mike Tyson’s.  Mosey back to start for 25 American hammers and 25 flutters, both IC

Time.  Get pledge at the Yank.

Announcements, 40 day challenge coming up and 40 day love challenge ongoing.

Took us out with prayer

Always an honor

Tiger

HIPAA’s PainLab

YHC was doing the 9-11 Memorial Stair Climb this day.

Thankfully, HIPAA stepped up to Q.

They looked like they were working hard when we met up to clown car to the event.

If you want to know what they did, you shoulda been there.

Pushing Power @ Neverland

YHC has been on a plateau for about 6-7 weeks now. Inspired by Defib’s upcoming challenge, the PAX running halfs, and the Pax tackling the Tuna, YHC decided today we would up the cardio at Neverland.

YHC arrived in Neverland to find Dirt off doing EC and many regulars sitting snug in their vehicles. While stretching, Wet Nutz indicated he hoped to have at least one FNG.

Alas 0530 hit, with no FNG, so only the abbreviated disclaimer was provided…

Pledge.

Warm-up:
5 Burpees OYO

The real work:
Mosey to ramp behind the soon-to-be Planet Fitness.
Bear Crawl the ramp and then do 30 IW single count.
Repeat.
Somewhere in here, YHC was informed the FNG had in-fact appeared and a more formal introduction to F3 was given by the PAX that had seen him and brought him along. (Thanks to all involved)

Mosey back around the building, down to Union Rd and over to Fidelity Bank.
20 Merkins, Lap around the building and then 20 CDDs
Repeat, but this time go around the island behind the bank too.

Mosey on down Union to Rivermont Dr. with instructions to stop at the 4-way stop. I guess one homeowner is not used to runners in the gloom and nearly took a few of the PAX backing out of their driveway. (Easy Rider almost needed to be renamed Trunk Rider.)
Perform squats while waiting on the six. Once all were present…
20 Squats

Mosey down Valleywood, past maintenance shack and on toward the concession stand, stopping at a set of bleachers.
20 Calf Raises – Feet shoulder width.
20 Calf Raises – Feet wide
20 Calf Raises – Feet together

Mosey to picnic shelter.
20 dips
Run around 3rd island
20 step-ups each leg.

Many PAX expected a repeato, but Outhouse reminded YHC of some toys found during The Sammich, so let’s mosey to the entrance of the Park, switching to a nur about 1/2 way.
30 flutters single count.

Mosey back to the shopping center.
Partner-up with P1 pickup a sandbag holding the temporary fence.
While P1 carries sandbag to other end of parking lot and back, P2 perform SSH.
Flapjack.
Repeat.

Once the sandbags were back close to how we found them, mosey back to Snoballs.

Easy Rider led flutters while YHC retrieved my phone.

To put the cherry on this, 5 Burpees, run around the building (longest way) and 5 more burpees.

YHC called it about 90 sec early to give time for the FNG…

Welcome FNG Trey Pruitt, now known as Tin Cup.

Announcements:
Defib’s 40/50 Challenge starts Friday. (2250 calories in, post 40 of 50 days)
Gump has The Labyrinth on Wed – Halloween themed.
Wet Nutz has The Goat on Halloween.
Site Q change at Downtown on Friday.
Dark Helmet is speaking at Rotary on Thursday – Let Sargento or Stroganoff know if you plan on attending.

YHC took us out.

Moleskin:
Thanks to all the posted this morning. Thanks especially to the PAX that paced with Tin Cup.

I really appreciate the push, encouragement, and support given. I wouldn’t be where I am at from where I was without all of you.

Watts Up powering down.

Buckets of fun

FOLSOM

6 including myself made it on a beautiful  Sat.

 

Warmup

 

Side straddle hops 10 IC

Cherry pickers 10 IC

Lbc 10 IC

 

Mosey to flag,

lbc’s while wait on six . Thanks Montross.

Pledge

Next some IRON HULKS

This is a favorite of Freight’s and a good way to get the upper half warmed up .

1 to 4 ratio with 1 merkin then 4 overhead presses. Did this to 10 merkins…

Back to start for a little Tabata .

We did 10 exercises for 1 min with 15 seconds of rest between.  After 1st round took a break and did some ab work.

This went as follows.

Circle up each pax would call an abb exercise , pax would do said exercise while 1  would  carry buckets of rocks across parking lot and back.

Now  back to Tabata for 1 more round.

Tabata exercises included.

Blockies

Lat.  Raises

Curls

Lunges

Merkins  on block uneven to right and then to left

Squats

Tricep presses

Calf raises

Thrusters

Time was called

Not a lot to say today but did try to encourage pax to get involved in something other than a workout. We are blessed to have other things going on each week such as Q Source  , House of Hims, The Station in Belmont .

I took us out in prayer

Keep pushing the rock men .

Also keep spreading the word lots of men are just waiting on the opportunity. All we have to do is just give it away….💪💪💪💪💪

Day 16: Love Intercedes

You cannot change your spouse.  As much as you may want to, you cannot play God and reach into their heart and mold them into what you want them to be.  But that’s what most couples spend a large part of their time trying to do – change their spouse.

Insanity has been described as doing the same thing over and over and expecting different results.  But isn’t that what happens when you try to change your mate?  It’s frustration at the highest level. At some point you have to accept that it’s not something you can do.  But here’s what you can do.  You can become a “wise farmer.”

A farmer cannot make a seed grow into a fruitful crop.  He cannot argue, manipulate, or demand it to bear fruit.  But he can plant the seed into fertile soil, give it water and nutrients, protect it from weeds, and then turn it over to God.  Millions of farmers have made a livelihood from this process over the centuries.  They know that not every seed sprouts.  But most will grow when planted in proper soil and given what they need.

There is no guarantee that anything in this book will change your spouse.  But that’s not what this book is about.  It’s about daring to love.  If you take the Love Dare seriously, there is a high likelihood that you will be personally changed from the inside out.

And if you carry out each dare, your spouse will likely be affected and your marriage will begin to bloom in front of your eyes.  It may take weeks.  It may even take years. But regardless of the soil you’re working with, you are to plan for success.  You are to get weeds out of your marriage.  You are to nurture the soil of your mate’s heart and then depend on God for the results.

But you won’t be able to do this alone.  You will need something that is more powerful than anything else you have.  And that is effective prayer.

Prayer really does work.  It’s a spiritual phenomenon created by an unlimited, powerful God.  And it yields amazing results.

Do you feel like giving up on your marriage?  Jesus said to pray instead of quitting (Luke 18:1).  Are you stressed out and worried?  Prayer can bring peace to your storms (Philippians 4:6-7) Do you need a major breakthrough?  Prayer can make the difference (Acts 12:1-7).

God is sovereign.  He does things His way.  He’s not a genie in a lamp that submits to your every wish.  But He does love you and desires an intimate relationship with you.  This doesn’t happen apart from prayer.

There are some key elements that must be in place for prayer to be effective.  But suffice to say that prayer works best when coming from a humble heart that is in a right relationship with God and others.  The Bible says, “Confess sins to one another, and pray for one another … The effective prayer of righteous man can accomplish much” (James 5:16).

Have you ever wondered why God gives you overwhelming insight into your spouse’s hidden faults?  Do you really think it’s for endless nagging?  No, it is for effective kneeling.  No one knows better how to pray for your mate than you.

Has your scolding or nagging been working?  The answer is no, because that’s not what changes a heart.  It is time to try talking to God in your prayer closet instead.

A husband will find that God can “fix” his wife a lot better than he can.   Wife will accomplish more through strategic prayer than from all her persuasive efforts.  It is also a much more pleasant way to live.

So turn your complaints into prayers and watch the Master work while you keep your hands clean.  If your spouse doesn’t have any type of relationship with God, then it’s clear what you need to start praying for.

Beyond this, begin to pray for exactly what your mate needs.  Pray for his heart.  Pray for her attitude. Pray for your spouse’s responsibilities before God.  Pray for truth to replace lies.  Pray for forgiveness would replace bitterness.  Pray for your heart’s desires – for love and honor to become the norm.  Pray for romance and intimacy to go to a deeper level.

One of the most loving things you can ever do for your spouse is to pray for them.  “Ask, and it will be given to you; seek, and you will find; knock, and it will be opened to” (Matthew 7:7)

Beloved, I pray that in all respects you may prosper and be in good health, just as your soul prospers. – 3 John 2

Today’s Dare

Begin Praying for your spouse’s heart.  Pray for three specific areas where you desire for God to work in your spouse’s life and in your marriage.

Roscoe Special

This morning 16 PAX showed for the Redwood Original workout in the Gashouse.  16 total, with 8 for Painlab and 8 for Bootcamp.  Here is what went down.

#Pledge

Warm Up: SSH (numerous while waiting for Sledge-0-Matic to get out of his car and join the PAX), Low Slow Squats, Merkins, LBC’s,

The groups split up.  Bootcamp went to the Insurance agency parking lot across the street and up the hill to the west of the Museum.  At the bottom of the hill complete one exercise, run to the top, complete second exercise and return to base.
20 Mountain Climbers, run to top, 30 Flutter kicks, return to bottom

15 CDD’s, run to top, 20 LBC’s, return to bottom

20 merkins, run to top, 20 Imperial Walkers

10 burpees, run to top, 20 WW1 situps

Repeat except run halfway up the hill.  Whoopee had to leave to go speak to the Mended Heart society. A mentor of mine was a member of this group that helps encourage others with heart disease to keep pushing the rock.  Thanks for all you do Whoopee.  #Excusedabsence  (Whoopee also had his rucksack and sandbag for some track work EC before the workout.

Mosey to the Library for a set of ring around the parking strip.  (lateral plank walk in a circle)

Mosey to back of library and partner up for mini Dora 1-2.  YHC was going to give a breather to the PAX so asked Dirt to share something good that happened to him this week.  He took about 3 seconds to share that he worked out, went to work, went home and spent the evening with his M.

P1 completes exercise and P2 runs up library steps and completes 5 jump squats and returns.  Aggregate work 100 merkins, 200 squats.

Mosey to Nature trail to the amphitheater.  50 Calf Raises, mosey to memorial benches.  20 dips IC, lunge walk ½ way around pond.  2 sets.  Dr. Seuss needed to see more of the trail so we ran to the Catawba Indian Village, the Grist Mill, and stopped for some Al Gore’s while Short Sale shared a good news story about some quality time  and taking advantage of the opportunity to spend a couple days with his 2.0.  YHC had to audible the Al Gore since his story was longer than anticipated.  He certainly learned a lesson from Dirt.

Back to start for some Heel touches and dying cockroaches until we heard the bells.

Announcements:  Dark Helmet will be speaking at Rotary meeting this Thursday.  If you want to go, RSVP to Sargento or Stroganoff.

Prayer Requests:  Peace for Anchorman, prayers for Sledge-o-Matic on his election.  He could use help at the polls on election day.  Prayers for Tuna and OIB runners for safe travels.  Prayers for the family of Bryan Davenport, the young man that passed away in Charlotte last week.  Prayers for those battling addiction and struggling with mental health issues.

Glad to take the Q when Linus needs help, and always good to see the showing, especially when many are out of town running races.  Kudos to Dirt, Whoopee, Dr. Seuss, Sister Act, and maybe more for the EC before the workout.

 

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