F3 Gastonia

Fitness, Fellowship, Faith

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Encouragement on the Run

July 26, 2019 / / 0 Comments

Eight PAX showed up on a cool July morning that felt more like Spring than mid-Summer.

After a quick review of the route, it was 0530 and time to go.

First, the pledge.

Then, the mosey. The route this week was towards Snoballs, and the search was on for the mysterious Diablo Sambriches.

One of the great things about an F3 workout is the encouragement you get from the PAX. YHC ran with Roscoe this week, and little did we know about the encouragement we’d get to offer. As we moseyed, we came upon a group approaching from the opposite direction. Could this be a group of Sambriches? But wait, this group is approaching much too quickly, and they don’t appear to have satchels on their backs. Nope, it was the group of lady runners. We then came across another group of men this time. They were also moving too briskly and had no satchels but were walking a dog. Still no Sambriches.

As we approached Harris Teeter, we saw another group approaching in the distance. They were approaching at a fellowship mosey pace. They appeared to be geared up with their backpacks. Could it be? What do you know… it was the Sambriches. We quickly made the decision to run across to the HT parking lot to offer them encouragement. They must have been exhausted from their trip because as we approached most of them had stopped, bent over, and were appearing to be catching their breath. We moseyed through and wished them well.

We moseyed through the Snoballs parking lot to ensure their vehicles were safe (you’re welcome) and made our way back to the The Pub.

As we neared HT, we passed the Sambriches again. Still exhausted, they once again bent over to catch their breath. Bless their hearts.

We finished the mosey back to The Pub with some extra distance due to our good will divergence.

Def Leppard was clad in his hard-earned medal from the Tronmoss 5k. Well done sir.

Announcements
QSource – Sundays after Coconut Horse and Crossroads
Whetstone
Tool Time going away @ Sargento’s
911 Stair Climb – 9/14

Prayer Requests
Lynn Helm
Trooper Wooten

Prayer to take us out.

Until next time…

IDK….

July 26, 2019 / / 0 Comments

Well it’s another Thursday at the best afternoon workout in F3 (Midoriyama).  8 PAX posted for a Pizza Man delivery and it went like this.

Warm-up:

SSH X 20 IC

Don Q’s (for my brother ToolTime) X 10 IC

The Thang:

Let’s mosey

5 Humpee’s (Burpee at a speed bump)

Continue mosey to large soccer field

First thing is called 555 Standard and it goes like this:

15 – Squats

15 – Burpees

15 – Hand Release Merkins

5 Rounds of this

Let’s mosey around the soccer field and halt at the second one for some ab work:

LBC’s X 15 IC

Flutter’s X 15 IC

Big Boy Sit-ups X 15

Rinse and Repeat

Let’s mosey to the playground…for most that know me, know that I do a Monday Murph EVERY Monday so with the perfect amount of time left let’s do a 1/2 Murph with some extra burpees.  We already got our mile in so it went like this:

5 Burpees

10 Pull-ups

20 Merkins

30 Squats

5 Rounds

Mosey back to the Flag….TIME!!!

COT:

Proverbs 3:5-6

5 Trust in the Lord with all your heart

and lean not on your own understanding;

6 in all your ways submit to him,

and he will make your paths straight.

-After reading this verse I discussed how you should ALWAYS “Trust in the Lord” and surround yourself with people that are accelerating like you.  My family and I have gone through some tough times recently and I have reached out to several of you for spiritual help.  I am very thankful and appreciative to have people like ya’ll that can help keep me strong!!  By talking with each of you it helps me to understand and see where I need to work and accelerate more in my life.  I challenge each of you that read this to think about areas that you need help accelerating in and reach out to your F3 brothers to help you.  This is the reason we are together!!!  Not everyone is at the same level but we should be accelerating towards the same ultimate goal!!!

Strong work by all that posted!!!  It is ALWAYS a honor to be able to lead.

Announcements:

8/3-Sargento

8/17-Remembrance Run/walk at Rakin Lake from 10am – 2pm (Pizza Man w/ Q)

9/14-Uptown Charlotte Stair Climb

9/21-Stop Solider Suicide w/ SFN (More info to come)

9/28 -JJ5k  https://runsignup.com/Race/NC/Stanley/CPC5KTraining

10/6 – Ragnar

 

Thanks again for the opportunity to lead!!  Until the next delivery Pizza Man is OOOUUUUUUUUTTTTTTTTTT!!!

Folsom Had A Date But Was Stood Up!

July 25, 2019 / / 0 Comments

We had a date this morning with this firey lil’ thang we know named Short Sale but, as our luck would have it, 5:30 rolled around and S. S. was no where to be found! We, being the HIMs we are, we wiped our eyes, manned up, and threw a 45 minute party to work through the pain! YHC took the lead along with lots of suggestions from the PAX to help fill the gaps.

Warmups: (as we held out hope that our date would show)
SSH – 15 IC
Grass Pickers – 10 IC
Toy Solders – 10 IC

Thang:
Let’s mosey…was originally just going to head to the ampitheater but someone said “flag pole” so we head that direction instead.
Slaw calls LBCs as we wait for the six.
Pledge, now let’s mosey to the ampitheater (Volt was not a fan!)

AMRAP 1 minute each
Balls to the Wall
Divebombers
Flutter Kicks
Burpees
Dips
(may have been one more I can’t remember)

Mosey to the playground for more AMRAP
Australian Pull Ups
High Plank
Low Plank

Mosey to the main parking lot.

Route 66 Bear Crawl Mike Tysons. Montross called the Mike Tysons, but it was Slaw’s terrible idea to add bear crawls!!!! YHC was crawling like a toddler at one point, praying for it to end!

Jacked Up!
SSH – 25 IC
Seal Jacks – 20 IC
Plank Jacks – 15 IC
Crossover Jacks – 10 IC
Smurf Jacks aka Lil Gumby in the Woods – 5 IC

25 LBCs on your own
10 Body Destroyers IC
5 Burpees

I may have left out an exercise in the end but that’s how it goes! Time!

Announcements: Pizza Man’s picnic on 8/17 BE THERE!!!!!, SFN in the Stop Solider Suicide and Christmastown 5ks. Prayers: Huck, Allen Tate’s neck, Short Sale (glad all is well), Huck, Slaw and family (college), Stroganoff and family (college), and all the Kotters! YHC took us out!

Moleskin: Sometimes things don’t go as planned. We were a little worried about Short Sale not showing but glad to see it was just an alarm issue. It is unlike SS to miss! Sometimes things happen, life throws you a curve, and you need to adapt and overcome. That being said, we did just that. I took the Q and led us in an overall direction, but the other PAX supported me and called about half of the exercises as well and it turned out to be one heck of a beatdown, IMO. Great team effort today! It was great to share such a beautiful morning with these Folsom HIMs!

Road Not Taken

July 25, 2019 / / 0 Comments
Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;
Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as for that the passing there
Had worn them really about the same,
And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.
I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.
– Robert Frost
At Diablo Sammich we are Ruckers. We set out to get in some mileage with no planned path in mind. We go off road, climb loading docks and bear crawl across pavement. We never really know where we are going, but in the end we can look back and say we made it and we made it together. We all stayed together and we got better together. We rekindle old friendships with those we haven’t seen in awhile and we welcome new faces that make it seem as if you’ve been known for years. We help pave the way for others to follow in our footsteps in hopes they too will take the road less traveled.
This morning wasn’t about hiking 2 miles, doing numerous bear crawls, performing spontaneous monkey humpers, grinding through various merkins, grabbing some curb for Mike Tysons or lunge walking various lengths. It was about getting to know your brother a little better. As I led the PAX around, I would often look back and constantly see conversation flowing like a fine wine.
As we ended our fellowship hike down the unknown path there was still time to get a little stronger. As we lay on our six on the end of the path we held our packs high above our heads as we gazed into the morning sky whilst flutter kicking our legs in a perfect cadence. We then proceeded to push our packs up to the heavens. Back on our feet we pulled our packs high and again over our heads.
Time
Announcements:
BRR Ruck CSAUP – Spots available. Did we mention there is no entry fee???
Charlotte Firefighters 9/11 Memorial Stair Climb – September 14th
Praise request: Boudin celebrating 21 years of marriage!
YHC Took us out
Thanks for letting me lead this morning men. I hope you all enjoyed the cool morning getting better!
AYE!
HIPAA

Perfect weather at the Goat

July 25, 2019 / / 0 Comments

It was near perfect weather at the Goat this morning and 11 PAX came out to take advantage. Short disclaimer given and then the pledge. Quick warmup of 5 Burpee’s and then off on a mosey.

 

Stopped at the underpass and did 3 rounds of 10 Hip Slappers IC followed by 20 squats. Continued to mosey down 8th Ave to the basketball courts for some suicides.

Start on the baseline, run to free throw line and do 5 merkins then back for a burpee. Continue in this fashion increasing merkins to 10 at half court, 15 at far free throw line and 20 on opposite baseline. Repeat with Big Boy’s and IW Squats.

 

Head back to town with a stop at the underpass for 3 rounds of Wall Sits with 20 OH press IC followed by 20 American Hammers.

 

Next stop was the gazebo for 5 pull ups, 10 HR Merkins and 20 Jump Squats followed by a run up the hill and back. Get in as many rounds as you can in 10 minutes.

 

Six minutes of Mary to finish it out.

 

COT/BOM

When we live right, we leave right.

Are you bringing happiness to those around you, or causing them to worry? Are you helping others, or bringing them harm? When you tell someone you will do something can they trust you to do it?

Are you living a life that others will want to remember after you are gone or want to forget?

 

Proverbs 10:7 – “The memory of the righteous is a blessing, but the name of the wicked will rot.”

 

Announcements

8/3 – party for Tool Time at Sargento’s, RSVP on Slack

Need Q’s for Goat, other AO’s as well

 

Prayer Request

School starting soon

Epic Church has a group going on a mission trip – Doodles, Scribbles and Headcase going

Get a Grip’s Father in law is in hospital

 

Thanks to Top Hat for taking us out.

 

Good turnout on a great weather day for July. F3 is more than a workout and I appreciate the push you guys continue to provide in all aspects of my life.

 

I’m Broke

Unicorns are real!

July 24, 2019 / / 0 Comments

Today, 10 PAX posted at Wednesday morning’s premier running AO in Dallas, NC.  We ran and got better than the day before.

What was really amazing is we saw a unicorn that is Allen Tate. As AT blabbered and spewed gibberish incoherently for several minutes with regards to topics from Trump,  Twitter and him saying “my left arm which I write with goes numb, but I shoot with my right so I am alright”, we stood in awe. It was a sight to be seen for sure.

In all seriousness, it was great to see AT post again. We all hope he makes it a habit and gets better.  #where’sHuck?

Prayer Request

  • Medicine Woman – Land Purchase
  • Allen Tate’s health
  • Rockabilly – Job Interview / Youth Trip
  • Big Pappy’s family

Announcements

  • Christmas Town 5K

 

Corewood Trivia

July 23, 2019 / / 1 Comment

At 0530 YHC gave a quick disclaimer and said there would be some trivia in the workout.  A question would be asked and after a little time for deliberation the pax would have to give an answer.  If it was correct we just moved on to the next exercise.  If it was wrong, everyone had to do 5 burpees.  Dolph wished he had his phone to get some assistance from Google on the trivia questions, but that wasn’t allowed.

The warmup was a mosey to the traffic circle for some Corewood.  Buckeye knew it was coming.  We did 25 of each of the following exercises:

American Hammers
Crunchy Frogs
Pretzel Crunches (each side)
Dying Cockroaches

Mosey to the front of the school for some wall sits and merkins.  We did a 30, 40, 50 and 60 second wall sit with 10 merkins in between each wall sit rep.  Headcase saved us all from 5 burpees with his Larry Bird knowledge.

Mosey to the main parking lot and partnered up for Dora 1-2-3.  Pax 1 did the exercise and Pax 2 moseyed around the first island in the parking lot.

100 shoulder taps
200 jump squats
300 LBCs

Mosey around the parking lot to the other parking lot adjacent to the tennis quarts for triple nickel.  Lunges on one end and diamond merkins on the other.  Due to time it really only ended up being a triple triple.

Mosey back to where we started for the COT.

You boys know your car and basketball trivia, but not so good on your Disney movies and women’s world cup trivia.  It didn’t help that Sargento wasn’t there to get all of the questions right, like he usually does.

Announcements

Prayer Requests:

Lynn Hamm – undergoing chemo
Righteous Fox’s family – M’s father passed away

Thanks for the push today fellas.  We all got better.

2nd Annual Tronmoss 5k

July 22, 2019 / / 1 Comment


For those that don’t know, I started the Tronmoss Legacy 5k last year in jest as a tribute to myself while I was on “injured reserve”. I’m all about stirring the pot and when a few guys gave me a hard time about it, I took that as a challenge to make it even more about me! Bedpan and I started talking about this again months ago and planning early this year. I talked about it every chance i got in Circle of Trusts (even when I posted with F3 Grand Strand), wrote a pre-blast primarily in 3rd person, and took to Twitter, Slack, and Group Me to promote it. I even made a bunch of stickers to hand out at workouts. All that being said, the 2nd Annual Tronmoss 5k was held yesterday and I’ll chalk it up as a great success. It truly lived up to the hype as the greatest 5k ever held in the Ingles parking lot of Dallas, NC on a Sunday morning at 6:30 am.

20 High Impact Men participated (17 runners for Crossroads, 3 ruckers for The Boars Nest). After a few quick instructions and a route overview, the race started promptly at 6:30 am with Def Leppard sprinting out of the Ingles parking lot. The ol’ Silver Fox was on a mission for victory! Some guys got in some extra mileage afterward, some got some extra mileage during the 5k, but I believe all got a little better. There were 3 age divisions and here’s are the winners:

Overall: Gold Digger (18:31)
Hate(<30): Roundup
PAX (30-49): Pizza Man
Respect (50+): Def Leppard

I think Gold Digger was a bit surprised to find out he not only would receive a medal, but also the coveted Ol’ Marine Walker. He will need to take good care of it so we can hand it off to the overall winner next year! Ok, let’s face it, he’ll probably continue to take that thing home for the next few years because none of us are catching him!!!!

As I mentioned, I started this last year to troll my friends (hopefully you see the humor in that…I do), but decided in the spirit of F3, I wanted to do more! For about 2 weeks, I was thinking of how I could use the 5k to raise some money for a ‘good’ cause. I was listening to the Roundtable Podcast with CSPAN in early May and I found what I was looking for. I decided during that podcast we would raise money for mission work by Rowdy (Michael Amato) from F3 Suncoast and Crisis Response International. I’m pleased to announce we raised $145 during the event, which was donated Sunday afternoon. That number has grown since because I also know at least 3 other Gastonia HIMs donated directly through his link after the race and I hope a few more are led to do so! I know every bit is appreciated by Rowdy. If you haven’t donated and felt led to, you can use the link below. Prayers are also an acceptable donation!
https://app.mobilecause.com/vf/cristaff/MichaelAmato

Thanks to all who were a part of this race as well as those who helped me out with ideas and planning. I expect there will be a 3rd Annual Tronmoss 5k. Just like this year, it will be even bigger and better and I plan to continue to use it to help out a good cause. You can rest assured that we will also stick to the roots of this 5k and troll some of my fell F3 brothers in the process!

Announcements: Pizza Man is organizing a family event at Rankin Lake August 17th. More details to come but it is a great opportunity to spend time together and share in all 3 Fs! Circle this on your calendar Gastonia!!!!!! Christmastown 5k signups are open. Expect this to be a Speed For Need event as well as the Stop Soldier Suicide 5k on 9/21.

Prayers: Montross shared good news about his mom, pray for those battling addiction, Bedpan’s mom, Oompa Lompa (he ran today despite dealing with ‘the crud’).

Here are some pictures from the event.

Gold Digger and the coveted Ol’ Marine Walker


Gold Digger – Overall Winner


Roundup – Hate Division Winner


Pizza Man (in his blue dress) – PAX Division Winner


Montross presenting Def Leppard with his medal


Def Leppard – Respect Division Winner

  • Montross aka Tronmoss aka T-ron aka Tee

First Yank Q

July 22, 2019 / / 0 Comments

Warm up:

Don Q x 10ic

 

The Thang:

Run to the field

We did these exercise/stretches

Form Runs

Walking Leg Swings

Walking High Knees

Butt Kicks

High Knees

Carioca

Skips

High Skips

One Leg Run

Butt Kick 1/2 field, Stride 1/2

High Knees 1/2 Field, Stride 1/2

Skips 1/2 Field, Stride 1/2

Acceleration Zones (stride to first cone accelerate sprinting to 3rd cone, stride the rest

Accelerate at start to 1st cone stride the rest

Plank Walkouts

Pulse Squats to Squat Jumps

Vinyasa Flow

Hip stretches

Hurdler Stretches

COT

Thanks for letting me lead guys. It was good to Q a workout for some guys I dont get to post with much.

 

 

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