F3 Gastonia

Fitness, Fellowship, Faith

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Nothing Fancy Here Folks

October 30, 2018 / / 0 Comments

6 faced the cold weather this morning for a little workout. It was great to see Volt return after taking a few weeks for his ankle to heal. Time is limited this morninng for me so this will be quick.

Warmarama:
SSH – 10 IC
Toy Soldiers – 10 IC
Mountain Climbers – 10 IC

Thang:
Mosey to the pole for the pledge, quick mosey to the horse track.

Walls of Jericho- 7 each Merkins, WWI Situos,Little Gumby In The Woods, Jump Lunges, then 1 lap, repeat 7 times.

Mosey to historic village for sets.
Dips – 10 IC
Derkins – 10 IC (feet on the porch, hands in the grass)
LBCs – 25 OYO
Step ups- 10 IC
Repeat all exercises.

Mosey to the parking lot for Mary.
Cross-leg Crunches – 15 IC each leg
Sandy Vs – 10 OYO
22 for the Vets
50 LBCs

Time

COT:
Pray for the victims/witnesses of the Butler shooting, pray for all the kids, MW mom improving, his leg is improving

Moleskin:

Like Pops in Friday said, ‘people too quick to pick up a gun…scared to take an ass whoopin.’ A kid made a life choice yesterday and now will pay for it for years and much of his life is likely now wasted in prison. I wont pretend to know the whole situation here, I just know it is a sad thing to see! Talk to your kids, encourage them, be a role model, and pray for them.

Keep on keeping on…

October 29, 2018 / / 0 Comments

15 HIMs posted for a Pizza Man breakfast delivery.  I wasn’t sure how many would come out due to the highly anticipated VQ from Gold Digger at the Yank.  For those that posted I hope that you got your money worth even though it was JV.  Some PAX got in some EC and some rolled up right on time or maybe a little tardy.  With that being said it went like this:

Warm-up:

SSH

Don Q’s

Moroccan nightclubs and more Moroccan nightclubs until everyone is ready.

Now 10 burpees OYO, then 9, then 8, and so on until the PAX got to 1 but nope not 1, 10 burpees OYO.  Now with our hearts pumping let’s mosey.  We ran to the furthest parking lot for 11’s with Mike Tyson’s and WW1’s.  Good work men!!  Now let’s mosey to the entrance for Route 66 with Bobby Hurley’s.  Now with that complete YHC wanted to bring something my man Broke introduced to Midoriyama on Tuesday.  We moseyed to the tennis courts for Swiper.  It consists of partnering up…20 burpees, partner wheelbarrow, 100 merkins, and then the other partner wheelbarrow back.  Rinse and repeat with 200 LBCs and then 300 squats (All exercises were cumulative totals).  Time!!

Announcements:

Nov. 10th Convergence at the Yank and 3rd F event following.

Nov. 24th SFN Christmastown 5k…please come and support

Dec. 15th Christmas party at Quiche’s Casa

 

Great work by all this morning!! Congratulations to Montross for taking over Site Q at Folsom.

Until next time Pizza Man is OOOOOUUUTTTTT!!

Muddy Poston

October 29, 2018 / / 0 Comments

10/28/2018 2:30 p.m. George Poston Park in Lowell. Backblast for our Sunday afternoon Mountain Bike ride.
A Twitter notice was sent out to F3 Gastonia to any mountain bike riders who wanted to ride be at Whitewater Center (if trails were open) or at Poston. Well, Whitewater trails were closed so Poston it is. To be honest, I do not like riding mountain bikes at Poston even in the best of conditions. In a moment of delusion and/or weakness, I decided to attend this debacle since the weather was so nice. Big Mistake! First thing in the parking lot, a policeman pulls up to us asks one of us to come closer to his car window. The officer hands Boudin a tube replacement kit he had found with no ID on it and is on his way. Gumby investigates some suspicious behavior in the parking lot and then we are ready to ride. The ride begins and everything seems fine. It is a little muddy but not too bad so far. At the Lake Loop intersection, the gang is all waiting for me to show up. We take off on Laurel Hill Loop (I think) and after a couple of close calls and even being very cautious, I eventually fall off the bike on a big, muddy, leafy, rooty downhill slope even though I was going pretty slow. I tried to do the stuntman roll like you see on TV but I was holding on to a bike so it wasn’t very graceful. I wasn’t hurt too bad (scrape on the arm and a bruise on the top of my foot) but that sealed the deal for me for today’s riding. I’m out! I followed the trail down to the creek bridge and Boudin and I escaped back to the gravel road and eventually the parking lot. The other guys got in around 8 miles and we got in around 3. Poston is difficult enough in the best of conditions but being wet made it no fun for me. I will leave it for the (Semi) professionals. Those dudes are TOUGH!

Sleeping Turtle

October 29, 2018 / / 0 Comments

12 for a Turtleman Q but he overslept. Gastone, took the Q and all were pumped.

The Thang:

20 SSH (For me these were actually hard, my legs were so tight)

10 Imperial Walker

15 Merkins

Mosey to playground.

Partner up, top of the hill on the sidewalk do 1 partner Derkin, jog opposite directions around and meet at the other side and do 10 hand slap Merkins. Rinse and repeat until you switch the numbers. 11’s. (Turtleman Joined us from the Fastsack)

LBC’s until they finish.

50 Squats one corner.

50 Monkey Humpers next corner.

Lunge walk up the hill, 50 yards.

50 Sumo Squat Jumps. (Mumble Chatter but that led to a HIM pushing and completing the 50 instead of sitting on the sideline, Nice work)

Backwards run all the way back to the start. 1/2 a mile.

The Moleskin:

Effort leads to results! If you run with faster men you will also run faster. Form is important.

As always thanks for the opportunity, it is a privilege to lead that will not last forever.

Prayers.

Gastone Out.

 

I heard you Turtleman.

 

 

Mosey around the Block

October 29, 2018 / / 0 Comments

Nine PAX posted in the gloom to get their week started right. Roadie was “all jacked up on Mt. Dew”, or some kind of energy drink that is allowed during the 40 day challenge, and itching to get after it. Gold Digger comes in hot after some EC and time hits. No FNG’s this morning, but a disclaimer was given nonetheless.

 

After a warmup of SSH’s, Don Q’s, Moroccan Nightclubs and 5 Burpee’s for the train we headed out for a mosey down Catawba Ave to the wall behind the BB&T. PAX line up on the wall and perform a wall sit while one PAX takes a lap around the bank. When PAX returns, switch to Balls to Wall while next PAX in line takes a lap. Alternate back and forth between exercises until each PAX has completed a lap.

 

Head out to Main Street and mosey down Main to Central Avenue stopping at each light pole for 5 Burpee’s, 10 Merkins and 20 LBC’s. Plank for the six.

 

Lunge walk down first set of parking spaces on Central stopping for 10 Jump Squats at each space. Bear Crawl next set of spaces with 10 Merkins at each space. NUR to Oakland Ave for 50 LBC’s. Regular mosey to the wall at Rankin Elementary for Dips and Step Ups.

 

Mosey back to the Auditorium across from the start for some Calf Raises, Squats and Deep Sea Divers on the steps. After 5 Burpee’s for another train, back to the start for a few minutes of Mary before time is up.

 

COT/BOM

Thought of the day:

The mission of F3 is to invigorate male leadership in the community. Recently we have seen more and more men step up to lead, either through their first Q, or by taking on the role of Site Q. What are some leadership lessons we can learn from men in the Bible:

 

Moses – Leaders stick up for their people. Moses tried every excuse in the book not to do it, but finally answered God’s call and led his people out of bondage.

Peter – Leaders bounce back from failure. Peter was probably the most well-known disciple and after telling Jesus he would never deny him, did just that. Peter realized what he did and was distraught. He bounced back and went on to spend the rest of his life preaching and teaching about Jesus.

Jesus – Leaders are servants. Jesus washed his disciples feet. Enough said.

 

Announcements

  • Convergence with 3rd F event following workout at The Yank on November 10th
  • Christmas party December 15th – details coming soon

 

Prayer Requests

  • Shad Rap’s son having testing done this week
  • Plane crash in Indonesia
  • Roadie’s friend plane crash in SC

 

Nameorama

 

YHC took us out. Thanks to all the PAX for supporting Tiger and the newest AO of our region. If you haven’t made it out yet, give it a try. Better yet, sign up for a Q!

 

Broke

 

It’s the same train!

October 28, 2018 / / 0 Comments

17 in attendance on a gloomy day for a VQ, much like the day nearly a year ago when YHC made his F3 debut on Veterans Day 2017.

In order to set a proper tone for the beat…err workout, 10 burpees oyo called at 7am sharp. Mumblechatter begins. As YHC had a slight head start knowing what was coming, disclaimer was mentioned while PAX completed the exercise so as to waste no time beginning the stretches:
10 SSH, 10 sloooow Donny Q’s, 10 Copperhead lunges (each leg), and 10 wide sun gods.

Mosey down Airline to the corner for warmorama (stolen from YHC’s judo training days):
10 merkins, 10 Big Boys, 10 squats, with mosey to cone and back between each. x3 +10 burpees to finish. Mumblechatter continues.

Mosey to the pit for part 1 of 3: Abs
Rugby sprints: exercise called amrap until stopped by YHC’s metronomic internal timer, sprint to cones, back, and walk to recover. Following exercises called: LBCs, Flutters, Freddie M’s, Dying Cockroaches, Low slow flutters (PAX highly approved), Crunchy frogs, Cumberland County Viaducts (as YHC is a native of Fayetteville) up on one elbow lowering and raising hips, ABCs (also highly praised) spelling the alphabet in all caps, no cursive, with both legs together, and then a 60 second leg hold @2 inches off the ground to finish.

Amidst said exercises, a lone train whistle was heard and 5 burpees were performed.

Part 2 of 3: Upper body
Feet up 6 inches on the wall, 5 derkins, backpedal up the wall for stupid shuffle, to the right, to the left, 5 Australian MC’s ic, climb back down for 5 derkins. Once recovered, 10 sun gods, then reversed, then…another train! 5 burpees, 10 chinooks, then reversed. Wall sit to reflect on current situation. Rinse and repeat x3. Midway through second repeat, another train whistle. Same train? Another one? 5 burpees at same point to be sure. And since it is now habit, same for 3rd repeat. Mumblechatter returns.

Part 3 of 3: Legs (stolen from YHC’s 1st post courtesy of Sargento)
Partner up for Dora. 50 little Gumby in woods, 100 jump lunges, 150 jump squats (annnd there’s another train! +5 burpees), 200 monkey humpers, 150 copperhead squats, 100 copperhead lunges, 50 toy soldiers. Partner runs all the way around the pit. ANOTHER train whistle?! “It’s the same train!!” -Quiche. 5 burpees regardless.

Mosey/Ner/Carioca/Jailbreak/don’t get hit by a car…back to the flag.

10 burpees oyo to bookend/be sure we accounted for all the trains.

Circle around statue for pledge and nameorama.

YHC reminds all present to tell someone they love them today and in light of his recent accident, to always remember today could be their last and to live it as such. Momento Mori.

Announcements: Christmas party December 15 at the Quiche’s, Convergence w/ 3rd F following on November 10 at the Yank, Christmastown 5K, Belmont 5K/13.1.

Prayer requests: Tool Time’s family traveling and 2.0 waiting for Sly, Quiche traveling to Pakistan, Shocker in Haiti, Shap Rap’s 2.0 undergoing medical testing.

Until next time (Tuesday at Midoriyama),

Gold Digger

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