F3 Gastonia

Fitness, Fellowship, Faith

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Be a Better Husband Challenge

October 10, 2019 / / 0 Comments

Whetstone has been an absolute blessing to me over this last year and has taught me many things. Main thing has been getting right with myself. Whether it’s dealing with my anxiety, being a better listener or being a better husband. In trying to be a better husband and understand my M better, my Stone and I recently discussed reading “The Love Dare” with my M. The Love Dare was made famous by the movie “Fireproof” staring Kirk Cameron. In the movie Kirk Cameron is a heroic fire captain who values dedication and service to others above all else. But the most important partnership in his life, his marriage, is about to go up in smoke. This story follows one man’s desire to transform his life and marriage through the healing power of faith and fully embrace the firefighter’s code: Never Leave Your Partner Behind.

Fitting isn’t it? The F3 credo is leave no man behind…What else is ironic is that The Love Dare is actually a 40 day challenge. Are you seeing where I am going with this?

“Lord, allow us to be better Men, Husbands, Fathers and leaders in our community, Amen.”

You hear this in almost every prayer during COT. I would like for all of us to focus on the better Husband part over the next 40 days. That said I want to challenge all of us to follow “The Love Dare”. There is a daily scripture, reading and a specific dare for you to for your spouse. The book states that some dares will be easy and some very challenging, but take each day seriously, and be creative and courageous in each attempt. I can tell you already from just starting; you will encounter your jester at some point. This is where you will learn how to overcome and conquer.

Now here is the best part, you don’t need to buy anything. I have the workbook and will be sharing each days reading and dare with you. Look for tweets from me with the hashtag #F3LoveDare. The Tweets will link to posts on the F3 Gastonia site.

Challenge will start on Saturday morning October 12th.

Have fun and enjoy the challenge.

AYE!

HIPAA

Oxygen Tanks at The Goat!!

October 10, 2019 / / 0 Comments

Happy Thursday From The Goat & Termite!

Warm Up

20x Side Straddle Hops

20x Bonnie Blairs

20x Plank Jacks

20x Cotton Pickers

Mosey to the Basketball Cage, partner up, and introduce yourself to Termites Oxygen Tanks (big tire, cinder block in the middle, hooked to 2 tow straps)

Round 1 – 150 combined Push Ups.  One is out and back dragging Oxygen Tank and the other is “Pushing Up”

Round 2 – 250 combined Big Boy Sit Ups.  One is out and back dragging Oxygen Tank and the other is “Big Boying”

Round 3 – 350 combined Jumping Jacks.   One is out and back dragging Oxygen Tank and the other is “Jumping Jacks”

Recover!  10 count!

Most of us are use to 11’s….Termite today introduced us to 20’s!

One end of parking lot start out 19 Froggy Legs then run to other end of lot and do 1 Dry Dock.   You know the drill!  Flip Flop Boys!

Mosey back to downtown Goat, circle up, TIME!!!!!!!!!!

Pledge

Name O Rama

Announcements – Convergence YANK 10/19!

Prayer

 

Nice Q Termite!

 

Those Cones are to Far Apart

October 9, 2019 / / 0 Comments

It was a great afternoon to get the some work.

The Thang:

4 stations: (Lunge walk and mosey between each station) cones are place 25 yards in width and 100 yards in length.

Station 1

  • Overhead Press qty 30
  • Curls qty 30
  • Triceps qty 30

Station 2

  • Merkins qty 30
  • Mountain Climbers qty 30
  • Peter Parker’s qty 30

Station 3

  • Big Boys qty 30
  • LBC qty 30
  • Flutter kicks qty 30

Station 4

  • Squats qty 30
  • Imperial Walkers qty 30
  • Hillbillies qty 30

Loop around each station until time is up, then COT and prayers.

 

 

 

Cool Down in Mt. Holly

October 9, 2019 / / 0 Comments

The weather is finally starting to cool down, and it was a great morning for a good workout in beautiful Mt. Holly.

Warmup:

20 SSH

20 Moroccan Night Clubs

10 Imperial Walker

Quick mosey down Glendale St.:

Escalator:

10-Burpees; 20-Smurf Jacks; 30-Merkins; 40-LBCs; 50-Squats

And we ran around the parking lot between each exercise.

Repeat

Next moved to new location

Wall of Fire:

While the group did a wall sit squat, one person would do: 20-Wide Arm Merkins; 20-Futter Kicks; 10-Burpees

Each person would take a turn doing the exercise while the others held the wall sits.

Mosey back to the site.  We had a few minutes left so we did some 50 calf raises per leg.

Pledge of Allegiances

Announcements

Prayer

Name’o’rama

QvQ

October 9, 2019 / / 0 Comments

The Sarge needed a fill-in Q, so YHC and Freight stepped up around the same time ish and ended up having to split duties. As anyone who is acquainted with Freight knows, he enjoys making a competition of everything, but the truth of the matter is, it’s hard to compete against someone who doesn’t play the game. And also, guess who’s writing the backblast…

We all did an assortment of tortuous exercises that made us stronger (we think).

Freight gave a word about hills and valleys, burdens and companionship, all of which tied into the workout nicely. Not to say that he won or anything. Show to know.

Until next time,

GD

Hero WOD Delivery

October 9, 2019 / / 0 Comments

10 PAX posted for a Pizza Man “Hero WOD”  delivery at Midoriyama.  It went like this…

Warm-Up:

Moroccan Nightclubs

SSH X 24 IC

Let’s Roll to the far soccer field….with the temperature perfect I felt that we could get in 2 Hero WODs today.  The first one went like this…

“Loredo”

24 Air Squats

24 Merkins

24 Walking Lunges

400 Meter Run

6 ROUNDS

With this WOD complete let’s mosey to the playground for the next…It went like this…

“Martin”

800 Meter Run

8 Merkins

8 Pull-ups

8 Air Squats

800 Meter Run

8 ROUNDS

With time approaching we headed back to the flag for 22 for the VETS….TIME!!

Great work by all…the cooler temperatures are greatly appreciated!!  QIC discussed that the reason I like to do these “Hero WODs” is not because they are tough ass workouts but to honor the people that they are remembering.   I mentioned “Leave Right” and “Legacy”…how would we be remembered if something happened to us??  Think about that question and how can you make sure that you are living right and making impact with the people around you….Once again it is always a pleasure to lead and strong work by ALL!!

Please take time to read about these Hero WODs:

https://wodwell.com/wod/loredo/

https://wodwell.com/wod/martin/

Announcements:

Convergence – 10/19 at the Yank (ALL OTHER AO’s WILL BE CLOSED)

Christmastown 5K with SpeedForNeed – November 30th….event is sold out but please come and support F3 Gastonia

 

Until next time Pizza Man is OOOOOUUUUUUTTTTTT!!!

 

Tour De Folsom..

October 8, 2019 / / 0 Comments

With Big Papi being our new site Q in Folsom and this being the first meeting since the hand over from Montross to the interim Role of Site Q to Allen Tate, then Bringing it back to Papi I felt it best to show the Pax around.
Warm Up, Mtn Climbers, SSH, Gravel Pickers.
Mosey to the flag for some ABs but first lets Pledge.
LBC’s, Freddy Mercs, Big Boys, Wipers more side to side then feet in the air wipers. However they still hurt. Short mosy to the parking lot beside the flag pole for some 11s.
CDD then Hillbilly Squats, I used this Friday and felt since the PAx of Folsom missed it they should enjoy it. Once complete we took a mosey down to the new parking area with all the RV Hook ups.
Route 66 with Bobby Hurleys. During this time I learned from our new guy that bowlers have an underground Bowling league. Not sure if this is a secret or not but none the less anything on the down low gets my attention at least for a moment anyway. after this I called 5 burpees Oyo. Then we made our way around the backside of the lake, I forgot but before the construction this was a norm for Folsom.
Once at the bottom near the picnic shelter we did Dips, Derkins, Step Ups. 25/each. Earlier KingPin mentioned he did not want to hold us up… I called an Indian run to remind the pax and also bring to light to Kingpin that in F3 we leave no man behind. I think this gave him some motivation to get after it the last few minutes.

New Site Q: I am very proud of Big Papi! earlier this year he was EH’d by his Son Perl Jam. I remember a man walking around taking pictures possibly wearing Kakis which concerned me more than anything, now this guy is our Site Q. I couldn’t be more proud, I get the pleasure to watch a guy take the reins and roll with it who just a few months ago he told me he could hardly walk a hill let along run up it. F3 helps Great Men get better and while all this is going on they are Making F3 better. Circle of life Man. So here are some fun Facts about the new Site Q!

  1. He knows a lot about Linux operating systems, so hey that makes him unique right off the bat.
  2. He is left handed.
  3. Currently has between 5-22 children and always looking to help and foster others.
  4. Big Papi has been known to read the entire Bible in under an hour.
  5. He shaved because Soup season is coming up.
  6. He is related to Scott Sterling, one of the greatest Athletes ever(Google it).
  7. Is a Sunday School Teacher.
  8. Can do Carpentry Work, AKA Builds Stuff with his Hands!
  9. Prays and encourages other men on the Reg.
  10. A Follower of Christ Through and Through!
    Well that is my Tour De Folsom Today, I hope this will get some of you Fart Sackers up and come out to Support our New Site Q!

Prayer Request:
Montrosses Family’s Neighbor recently Passed at a young age keep them in your prayers.
Big Papi’s Brother in Law is in ICU currently.
Prayers for the Families involved in this recent event with Stuart Cramer.

The Bed Pan is Full!

Back to Back

October 8, 2019 / / 0 Comments

Duewto a last minute breakout from Dolph, I was asked to pick up the Q.  Broke was highly disappointed to say the least.

5:30 came and its time to go.

Disclaimer

Pledge

Warmup:  Grasss pickers x10IC, Toy Soldiers x10IC, MNC x20IC, SSH x10IC.

Thang:  Mosey to the softball field entrance, start rocking with some 80s Hard Rock playlist for Breaker Breaker and get after it.

777:  Seven exercises, seven reps, seven rounds.

  • Squats
  • Push Ups
  • Sit ups
  • Lunges
  • Burpees
  • V-ups
  • CDDs

Run a lap around the parking lot after every round.  There were some real men out there who pushed the rock today.  I was humbled hard out there when they were on their seventh round and I had just finished five bringing up the six.  I gave them the option to run back to the flag and I would mosey my lap and everyone joined me.

Back at the flag, it was the deck of death.  Each person pulled a card and we did the work.  I don’t remember all the exercises, but there were some monsters pulled.

It was awesome being out there and getting pushed by the other PAX who are killing it.

Announcements:  Convergence 10/19 at the Yank with short 3rd F after with Broke.

Prayers:  Lynn Hamm, Brokes SIL with breast cancer and upcoming surgery, travel mercies for Gump’s M and students on fall break, Def Leppard’s M, Kotters

Praise:  Slim Shady’s sons successful surgery

BOM/COT:  Tophat

 

 

Iowa vs Michigan

October 7, 2019 / / 0 Comments

Being a huge Iowa fan and knowing that we have 2 devout Michigan fans who frequent the Yank, I looked at the calendar to see when the two schools played each other this year.  Asked Pockets if I could have the Q on Oct 5th hoping to make the workout all about the Iowa/Michigan series and enjoy some good trash talking with Quiche and Buckey.  I didn’t realize that both Quiche and Buckeye were running the Ragnar the same day.  Q fail.  So, I decided to make it about college football trivia instead.  I asked a few questions to get us started and invited the PAX to join in with their own questions.  The workout went like this:

 

Friendship mosey to the pit while doing Chinooks, Reverse Chinooks and Moroccan Night Clubs.

What year was the first Heisman Trophy awarded? 1935 Known as the Downtown Athletic Club Trophy and renamed the Heisman Trophy in 1936. It was first given to Jay Berwanger a half back for the University of Chicago.

Bone the Fish

Start on the first set of lines by shuffle right, sprint up to the next line, shuffle left. Rinse and repeat for 4 lines then NUR back to the start for 2 burpees. Rinse and Repeat for 4 burpees then 6 burpees.

Has anyone won the Heisman more than once? Archie Griffin 1974 and 1975 for Ohio State

What school has produced the most Heisman Trophy winners? Norte Dame and Southern Cal (or the real USC) each have 7 winners.

Mosey to Hawthorne Hill

What stadium is at the highest elevation? War Memorial Stadium for U of WY in Laramie, WY is at 7,215 feet above sea level.

Mosey up the hill stopping at each (5) chalk mark for the exercise noted below, then mosey around the park:

1st Lap – 10 Merkins at each marker – Mosey to start

Michigan has the largest football stadium seating 109,901. Who has the second largest stadium? Beaver Stadium at Penn State holds 106,572, Then the Horseshoe at Ohio St at 104,944.

2nd Lap – 20 LBC’s at each marker – Mosey to start

Who has won the most national championships? Alabama with 15 – 3 prior to 1936, 11 during the Poll Era (1936-2015) and one in the playoff era.

3rd Lap – 20 Squats at each marker – Mosey to start

How much does a college football weigh? 13 to 14 ounces.

Mosey to the corner of Main St and Myrtle St

Dips, Step ups (count 1 leg) and Reverse Grip Incline Merkins OYO

X 10, 15, and 20

What year was the first college football game played? Nov 6, 1869 between Rutgers and the College of NJ (Princeton). Rutgers won 6-4.

Wet Nuts asked which school has the most national championships in any sport?  UNC Women’s Soccer has approx 30 championships.  (We may need to fact check this.)

Mosey to the field of Dreams

What school has the most wins? Michigan who started playing in 1879 has won 956 games, 2nd is Ohio St with 911 and Texas 3rd with 908 wins. This one didn’t make the workout but I had to throw it in here for Quiche and Buckeye.

Tiger came up with “When was the first televised college football game?  1969

 

Bear way to Heaven

Bear Crawl 10 yds and do  10 Burpees – Mosey back to start

20 yds 8 Burpees – Mosey back to start

30 yds 6 Burpees – Mosey back to start

40 yds 4 Burpees – Mosey back to start

50 yds 2 Burpees – Mosey back to start

Who has the 3rd most ACC championships in football? Maryland has 9.  NC State and Duke each have 7

What year was the ACC formed? 1953

Go to the stairs by the Yank for 1 minute of calf raises.

Time

Final question:  What new tradition does Iowa do at the end of the first quarter at their home games?  Norwood knew the answer,  The Wave.  There is a children’s hospital next to the stadium.  Patients on the top few floors can look down into the stadium to watch the game.  At the end of the first quarter all of the fans, both teams and referees all turn to wave to the children.  It’s heartwarming.

Thanks for everyone’s participation today.  Great work by everyone!

Dirt

 

PS:  Buckeye and Quiche have bragging rights for the next year.  Michigan won 10 to 3.

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