F3 Gastonia

Fitness, Fellowship, Faith

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Folsom Block Work

October 27, 2018 / / 0 Comments

20 showed at Folsom this morning.  Good crowd today, which had me pumped and ready to deliver the prepared beatdown.  I noticed we may have several FNGs today when Hacksaw rolls in with what looks like the entire WC Friday wrestling team.  This dude is a real HIM and continues to spread the word about F3.  Awesome to have these young men out here.  This is the future, so we should always make it our goal to have a positive impact on our youth, to help develop them into the men that we all continually strive to become.  My goal today was to do my best to properly introduce them to an F3 beatdown.  Short disclaimer was given.

Warm-Up consisted of some SSH, Grass Pickers, and 10 Burpees OYO

The Thang

Grab a coupon from Slaw’s truck and meet on the tennis court.   Everyone is to line up facing the length of the entire tennis courts with their block.  5 exercises are called:  Blockees, Tricep Ext, Goblet Squats, Chest Press, and Thrusters.   We started with 10 reps of each exercise.  Then run the length of 3 tennis courts and back to line.  The perform 9 reps of each exercise.  Then run the length of 3 tennis courts and back.  Then 8 reps of each and run, and so on until you finish with 1 rep of each exercise and finish with the run.  This definitely was a challenge.  Anytime you use blocks in your workout it adds to the difficulty of the workout and you have to push that much harder.  Great seeing everyone push themselves on this one, but we aren’t finished yet.

Next the PAX were once again instructed to line back up on the line facing the tennis courts.  Dirty 11’s is the next called exercise.  This is when you do your basic 11’s exercise but add in a called exercise to be performed in the middle of your trips back and forth between the two 11’s exercises.  Yeah, I definitely made that confusing.  Anyways, we would use the length of 2 tennis courts.  Exercises used were Curls, Plank Jack Merkins, and Little Men In the Woods(Also referred to as Little Gumby In The Woods). These are a SSH but you are in the squat position.  Yeah, they suck bad if you watch your form.  We would start with 10 Curls with your block on start line.  Then run, stopping halfway to perform 2 Plank Jack Merkins.  This is when you do a regular plank jack but you also go down to perform merkin at the same time.  Once 2 of these are completed continue to end point and do 1 Little Men In the Woods.   Go back to start stopping to do 2 Plank Jack Merkins on the way.  Then 9 Curls, 2 PJM, 2 LMITW, 2 PJM.  Then 8 Curls, 2PJM, 3 LMITW, 2 PJM.  Continue this until numbers are flipped with 1 Curl and 10 LMITW.  I love 11’s, and if there is a way to make them anymore confusing, I’m going to do it.  Took a minute for everyone to catch on, but everyone finally figured it out.  Good push men.

Next we had some time for some corner work.  We would utilize the entire tennis court facility for this.  First exercise used is Burpees.  Mosey to corner 1 and do 10 Burpees.  Then sprint, or give it all you had to corner 2 for 10 more Burpees.  Mosey to corner 3 and do 10 Burpees.  Then sprint again to last corner for 10 Burpees.   Repeat this but change the exercise.  Instead of Burpees we did 20 Jump Lunges at each corner.  Wanted to do more exercises, but time was running low.  Definitely smoked after this.

We grabbed our blocks and returned them to Slaw’s truck.   Had a little time left for some Mary and 5 Burpees OYO.  Time

Pledge

Announcements: Convergence at Yank 11/10, Christmastown 5k 11/24

Prayer Request

Nameorama

As always it is an honor to lead you guys.

Sister Act

 

 

Yo Mama…

October 27, 2018 / / 0 Comments

Today, the last Saturday in October is a unique milestone for me. Not only is it the first Q of the month, it is my first official post as well, at least on Gastonia soil. I did pick up one credit for the Bourbon Chase a few weeks ago but that is the reason for my lack of posts. I got hurt training for the BC and had to take time off. I aggravated not only my calf but got a new injury to my left leg on my final 6.7 mile run. It sucks getting old. Then Roadie throws out a new 40 day challenge. So today makes my 6th workout of the week (Hey Roadie – how many Bud Lights can I drink as a cheat meal??). A few weeks back, Linus asked for a Q as he would be out of town – I volunteered. I had designed a run intensive workout that was pushed to the side as I’ve not recovered well enough to lead that (“don’t do it if you can’t Q it” right?). So stay tuned for that one down the road (literally). Instead I pulled a few things from various workouts to have an upper body focused cardio beatdown.

HIPAA was scheduled for Pain Lab and Hush Puppy was quickly coaxed to join the Bootcamp crew. Good to have those guys among us. Nice to see Stroganoff back as he had been on the IR for an undesired extended stay. The others were a veteran crew but a disclaimer was shared: “I’ll offer some suggestions and feel free to follow them, or modify as needed – your choice.” Heyzus and Toto came in hot and joined us during the warm-up. Lets get to it:

Warm-up:

  • Side to side lunge IC x 10
  • Toy Soldier IC x 10
  • Imperial Squats IC x 10
  • 4×4 OYO x 5
  • SSH – Ring of Fire; PAX individually drop for 5 merkins – thanks to Whoopee for taking his sweet time to apply perfect form (who says he hates long warm-ups?)
  • Mosey to the entrance for The Pledge

Mosey across the street to Akers Pharmacy – I led the long way taking a lap around the building – Q Power to elicit mumble chatter. I’m not sure this spot has ever been used but keep it in mind for the future. It offers significant elevation change with equal slope on either side of the building. Line up against the back wall.

  • Hip slappers x 10 (5/side)
  • Bear crawl the parking lot (~20 yards)
  • Merkins x 10
  • Run a lap around the building, plank for the six
  • Repeat 1x

 

  • Dirty Hookup x 10
  • Joe Hendricks across the parking lot
  • Dips x 10
  • Run a lap around the building, plank for the six
  • Repeat 1x

Next up was Partner 11’s. At the back of the building, begin with 1 WWI, smack hands w/ your partner, run opposite direction around the building, meet at the front for Boo-yah Merkins starting with 10. Repeat that until reversing reps. This seemed to be a crowd pleaser. Whoopee and Defib got after it pretty good. There was competition for the couple of dry spots in the parking lot. Fortunately the rain had moved on but the cool air was present. Hopefully we’ll enjoy a bit of Fall before we have to break out the winter gear. So, where was I? Oh Partner 11’s took quite a bit more clock than I had anticipated. That wasn’t supposed to be the main event. My group was the last to finish and the first finishers were doing flutters or lbc’s waiting for us – having an deep conversation about something. “Hey – 2nd F is for after we done – follow me…”

We headed to the First Presbyterian Church youth building where some coupons had been deposited. The PAX groaned which always makes a Q smile. With only 20 minutes left, adjustments were required. Five stations were as follows:

  • Block curls
  • Lateral raise w/ bricks
  • Burpee side hop (put a post down the middle to force the higher jump)
  • Squat Press w/ half block
  • American Hammer w/ brick

PAX paired for the stations except for Roscoe that went lone wolf. “How many reps?” the PAX inquired. The final station had the PAX pick up a sandbag in each hand and first lunge walk across the parking lot, then farmers carry on the return. Some were faster than others. The good news was the shoulders and arms got some attention with the coupons. I didn’t bring music today so the mumble chatter began. Toto was the first to remove his shirt. Whoopee couldn’t let him go solo so he removed his as well (unlike QvQ, he didn’t tear this one off…). Whoopee commented that he forgot to shave his back. The diving board was open for business and here we went into the deep end. “How do you shave the middle part?” was the open ended question Hushpuppy asked.

“Ask your Mama…” Whoopee returned quickly…then it was on. Nothing like “Yo Mama” jokes to illicit juvenile humor. Without a title in mind for the backblast, this was easy fodder.

  • Yo mama’s so fat…If she was a Star Wars character, her name would be Admiral Snackbar.
  • Yo mama’s so stupid…When I said, “Drinks on the house,” she got a ladder.
  • Yo mama’s so fat…She brought a spoon to the Super Bowl.
  • Yo mama’s so stupid…It takes her two hours to watch 60 Minutes.

A train was heard in the distance, so we threw down 5 burpees. To Clavin’s displeasure, this was EC to the Burpee side hop station. Time was running short so we hustled back to the base and with four minutes remaining a little Mary was in order:

  • Sandy V Chops (unlike Midoriyama’s Sandy V’s – keep legs stationary but split into a “V”; clasp hands together overhead and raise forward to chop between legs. I didn’t even count – just had the PAX join for an extended period of time until the Q went to failure. Along the way several began the Atlanta Brave/FSU war chant.
  • Leg Raises x 10
  • Flutter Kicks x 10
  • Crunchy Frog x 10
  • Dying Cockroach until the bells

COT: Announcements for Christmastown 5k – support however you can; Nov 10 Convergence at the Yank (Roscoe and YHC are “tag-teaming” the Q); Nov 11 F3 Dads at Martha Rivers 1500 under Picnic Shelter #1. No prayer requests made verbally so I took us out in prayer.

Moleskin: As much as we’re trying to use F3 to keep our fitness and improve ourselves, nicks and injuries will occur. Unfortunately time, rest, ice, drugs (legal otc or prescribed) are about all we can do. Patience is the toughest pill to swallow. Listen to your body and take the time to get healthy but don’t get too comfortable on the couch. Until the next one (which hopefully won’t be too long).

Short Sale

Defining EH

October 26, 2018 / / 0 Comments

This was a rough morning for YHC to head out to Folsom for the infamous PrisonBreak session. The new blood pressure med has me feeling a little more tired than usual. Anyway, no better way to beat it is to go push tha rock. I roll into the AO to see Hacksaw truck parked next to another unknown truck. Apparently the owner is Folsom material, showing up day one in a truck. Looks like those 2 were off early. Just to throw this in, Hacksaw is the Wrestling coach at WC Friday Middle School. This PAX has down something unheard of around Folsom. He EH’d his wrestlers to start posting on Saturdays with him. He has already incorporated exercises learned from his time in F3. These guys came out in a crowd last week and worked their butts off. So, whether he knew it or not, he was EHing the boys fathers vicariously through them. In response, the unknown truck belonged to a dad of one of Hacksaws wrestlers. Amazing how simple. There’s the background, now here’s the BB.

Mumblechatter

Pledge

All OYO take off on a run. There were no ruckers this morning, even though a few Folsom regulars has commuted to the night before on our GroupText. That being said, all put in a few miles and returned to start. The FNG has took off for work prior to a naming ceremony, but he will post Saturday for the special event.

announcements: Xmas Town 5k(if not registered come out and help out and support Speed For Need), Convergence Nov 11 at the Yank, look on Twitter for Charlotte Marathon to sign up and volunteer at the F3 tent during packet pick ups on Nov 2. There are many time slots available so come out and lend a hand.

Prayer requests lifted up

Thanks for the opportunity to Q, and especially the same for being Site Q for PrisonBreak. Not being a big time runner, when I was asked if I was interested, I was hesitant. I’m glad I took it because it has pushed me to get out there and work at getting better at it. Thanks for all the sarcasm Folsom brings. It wouldn’t be Folsom without all you douchebags. I’m driven by you guys daily to push myself and to build stronger relationships.(not what you think)

MW out

F3 Dad’s workout and Coat Drive

October 26, 2018 / / 0 Comments

One year ago we met at Martha’s House picnic shelter #1 and encountered a cold snap and rain, making for a memorable F3 Dad’s event.  What was supposed to be a kid friendly beat down and then an ice cream social turned out to be a frozen workout and hot chocolate fest.  It was awesome.

And now we are set to do it again.  There may need to be game time adjustments but here is what you can count on.

WHO:  F3 Gastonia and their 2.0’s (This is also a great time to EH that guy whose kid plays on your kids team)

What?  F3 Dad’s beadown for you AND your 2.0’s, followed by fun and fellowship and some sort of reward for the beatdown  (ice cream?  Cocoa?  Carrots? (40 day challenge is going on now people))

Where?  Picnic Shelter #1 at Martha Rivers Park (the first one beside the sand volleyball court)

When?  Sunday, November 11th 1500-until….(3PM-)

Bring volleyballs, frisbees, footballs, soccer balls, boomerangs.  Hipaa….Kid friendly pain lab option?

If you want to Q 10 minutes or so let me know.  If your 2.0 wants to Q part of the workout, let me know.  If you want to Q the games let me know.  If you want to Q the ice cream,  hot chocolate bar, or Smores let me know.  YHC and ShortSale are Q’ing the Convergeance at the Yank the day before so we may do a kid friendly tag team beatdown.  Who knows?!

I will send out an update based on weather in the near future.  I will ask for items at that time.

There may be one additional F3 Dad’s event at the Chutes at Crowders Ridge again this year.  Unfortunately, they aren’t doing Sunday nights.  We could do Friday or Saturday nights.  As busy as December seems to be on the weekends I may plan this for January.  Check my twitter for a survey and weigh in.

 

***If you have an extra coat that you don’t use or your 2.0 has outgrown and wish to donate it to a needy child or adult, please bring them to the workout or drop them off to the site Q at any workout.  We have identified 40 kids living in just one hotel and we will be collecting coats for them in the next few weeks. Thank you in advance.

I look forward to seeing your 2.0’s smiling faces.

 

 

 

Another Great Morning

October 26, 2018 / / 0 Comments

On Monday Clavin asked me if he could use my extra weight vest so I was more than happy to accommodate his request.  I looked around at 5:30 and did not see any new faces so we started with the pledge and got to work.

Warm-up:
Maracan night club’s 20 IC
Side Straddle hops 20 IC
Merkins 15 IC

Moseyed to the concession stand at the park and pulled out my weinke.
10 of each then ran around the park and back to finish with 5 of each.  Merkins, Squats, Mountain climbers, Burpees, Leg raises, Plank rows, Jumping lunges, Toe taps, Buzz saw planks and Bobby Hurleys.

Then moseyed to the playground and knocked out 6 minutes of as many rounds as possible of 5 pull-ups and 20 squats.

Moved on to the gazebo for 3 rounds of 10 derkins and 20 dips.

Once our chest and arms were feeling good we went to the bathroom building and did 3 rounds of wall sits with marching and shoulder presses.

I recently saw a new exercise and wanted to try it out.  We all lined up and got into plank.  As one HIM ran by went to the other side everyone did a merkin.  After two rounds we had enough and moseyed to the end of the lot and knocked out 20 squats and 50 calf raised. (My calfs were still burning from Mondays Q with Island!)

While we were doing 50 LBC’s, I heard a train whistle so 5 burpees were next.

We headed back to Snoballs and finished up with big boy sit ups.

Prayer request: Gastone’s 2.0, Squirt’s M and Stone Cold’s knee.

KEEP PUSHING IT THROUGH THE 40 DAY CHALLENGE!!!!!

Hamburger hill and Burpees for dessert

October 26, 2018 / / 0 Comments

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MIDORIMA 10/26

11 including myself showed for a afternoon appointment to push the rock.

WARM UP

SSH 10 IC

DON Q’S 10 IC

TOYSOILDERS 10 IC

  • The first thing on the weinke, short mosey to hamburger hill for a little up down 10 burpees,  then 9, 8,7 …..

This turned out to be a little more than I expected. I guess I had forgotten how awful the hill was. Once this was completed a few lbc’s to wait on the PAX to finish..

Next we made our way over to the dam wall for 3 sets of 10 cliff hanger merkins and 10 partner shrugs…

It was at this point I was about cashed out. I think it is that Q strength that will get you through the first 30 or 40 min, then you really have to dig deep some times to finish strong.

Made our way back to the flag for a few rounds of Mary.  Found Huckleberry by his self doing hipslappers way to push brother…

Ab work included

Mtn climbers, lbc’s, 2 more , don’t remember what and my choice was superman claps got some wear looks from bystanders looked like we were swimming in grass…

22 merkins for vets

Pledge

ANNOUNCMENTS: Christmas town 5 k, convergence coming up November 11, and a few others

PRAYER REQUESTS

Several pax going out of country on mission trips Shocker, DDC those on IR , those battling addiction, and also those battling the fart sack,

As always it is truly a pleasure to lead this group of men and If you have not ventured to the great Midorima I challenge you to do so.

 

Last day/ All Star Workout

October 25, 2018 / / 0 Comments
  1. Pulled into Folsom right on time, the chief and Huck where waiting patiently! Montross rolled in behind me, get out of the truck and get to work!

Warmup!

Deadlifts!

Show to know/ Roadie showed somewhere around here!

Prayer request- friends, family, other pax.

Ive had the privilege of being Folsom site Q for the past year, this group of men isn’t just some group that I exercise with, they are family! I believe without a doubt , if I need anything, whether it be moving something or someone to talk to, these guys are there! True HIMs! I am better for knowing them! Now on to the new Folsom site Q!………

last January I EHd a guy named Brandon Hastings, who became f3montross. He came and was hooked! At Folsom the guys like to joke around a little, and if you can take it and give it back, then you gonna do just fine! Well Montross takes it and dishes it out! He loves f3 and loves Folsom! He is one of those PAX who can get the others going, he is passionate about all 3 Fs, not just one, a leader of men! I am excited for this HIM to take the reins at Folsom!

Thanks again for the opportunity to lead!

 

 

 

Bourbon Chase Van1…and 2

October 24, 2018 / / 0 Comments

YHC started thinking of this thing soon after our last relay, the Tuna 200 in eastern NC last October. After identifying the relay it was noted that there is a lottery for getting a spot. You had to sign up for the lottery in February. The relay is in October… thankfully we got a spot. To say that we had this mapped out for a while is an understatement.

So its only fitting that we had a few kinks in the plan along the way, most of which were super close to the actual event. YHC came up lame with a hamstring issue, Stroganoff has had an ongoing respiratory problem (get better soon brother) so we needed to find a couple of replacements and to top things off the good Lord blessed us with a hurricane to see us off on our journey! Good times!!!

Thursday finally came and we were to meet at 10 in the remote lot on Frank’s property. Mayor beat YHC to the gravel spot in the drive by just a few seconds so I relocated Van 1 to the grass. Once everyone got there we were ready to shove off promptly at 10:30. Even though HIPAA was 30 minutes late, he made up for it with pumpkin gift baskets for all the runners in our van, complete with a bottle of Maker’s Mark! It had poured down rain for hours before we left so our fully loaded down van struggled to do more than plow through the soggy field but we eventually barely made it out to the road.

The drive out of town was crappy but once we got to the mountains the rain stopped and the rest of our drive was really nice. We made our first stop at the Zaxby’s in Waynesville for a lunch break. This is where YHC unveiled the gifts that were sure to calm any disagreements, inflammations or general Sandy V’s. The gift that keeps on giving, Down There wipes and Vagicaine ointment, for when things get a little itchy in the vans.

On we drove with nice blue skies up the interstates of Tennessee and Kentucky, hopped off to cut across to our first night’s stay place of Bardstown, KY. After checking in and debugging at least one of our beds, we walked, yes walked, at least 5 blocks to downtown in search of food. Since the Rickhouse was too high falutin for our crew we settled on Mammy’s Kitchen. It was good. On the way back some of us made a pit stop in the corner liquor store to see the local selection. It was good too.

We woke up the next morning after a good night’s sleep ready for our start at Jim Beam distillery. It was kind of chilly but perfect running weather. YHC led us off so Freight wouldn’t feel like we were taking it easy on him. I felt pretty good on my run and handed the slap bracelet to Quiche. Of course he crushed his run but somehow got blown away by some freak of nature running a sub 6 minute mile. Wojo took the baton for his run through downtown Bardstown. We drove ahead as usual to find our next stop was at the Heaven Hill Bourbon experience.

FREE BOURBON!!! The pre-race literature had to have reiterated there would be no drinking during the relay. These chicks must not have gotten that memo because they were pouring as much as you’d like to have. A couple of different bourbons including bourbon iced tea. My personal fav was Larceny. It was great. Basically we were not even done with leg 3 and already throwing down at 10:30 in the morning.

Back to the relay. Wojo motored up the ridiculously steep last hill to hand off to Edison. We followed and made the next exchange for Boudin to get going. His leg was insanely hilly, both up and downhill. Glad he’s such a bid deal and can handle it. He handed off to Broke somewhere in the middle of nowhere and we drove on to the big exchange zone, Maker’s Mark distillery. Broke handed off to Oompa Loompa and van 1’s first set was done.

FREE BOURBON!!! This place was pretty awesome. The next time you’re in KY and have time to drive to the middle of nowhere you should go to Maker’s Mark. Super nice facility and grounds, almost like a park. And they have bourbon.

We moseyed across the countryside to Danville, KY where the next big exchange zone was to happen. It was different than any other relay exchange zone I’ve been to because it was in a city, almost no green space to be found. Most of us in the van brought our vaginas so we spread out beside a drive through teller for some shuteye. Of course no one really slept, just rested mostly. Boudin went looking for beer because, well, he’s Boudin.

Once it was time to switch, YHC took the slap bracelet from Def Leppard to run 4.6 miles onto the quickly darkening route. I felt pretty good. Thanks Freight. Quiche, Wojo, Edison, Boudin.

Boudin handed off to Broke at the same place YHC took the slappy from Def. It started raining. Then it started raining harder. And it was dark. It was not good. We drove ahead to spend time with the other van. YHC made a visit to them and noticed there was a bit of angst going on. SV?

We switched off to Oompa and the drove through the pouring rain up to Lawrenceburg, home of Four Roses Distillery and Wild Turkey Distillery. This is where we tried to get some more shut eye. We were one of the first vans there so some of us snored in the van. Broke, Quiche and I slept outside beside a rackhouse. It’s funny how even though you’re super tired it never quite seems like you get to sleep. There’s always the Bang…boom boom of the port-a-potty door.

Freight came down the hill after a super hard leg to hand off to Wojo (we switched so his hips wouldn’t have to lie any more). Quiche went off for his super fast leg. YHC took the baton for a painful last one. Edison was a beast. Boudin went along through horse country on to Woodford Reserve which was a cool smaller distillery.

NO free bourbon. What’s up with that? They had coffee though.

Broke went off to the next EZ to meet van 2. He got there and handed off to Oompa. By this time we were all pretty much done with running, including van 2. Hang in there brothers.

Van 1 was done and hungry. We drove toward Lexington in search of grub, hopefully good stuff too. We settled on Denny’s…. Denny’s….Denny’s? Yes Denny’s. I’m not sure how we arrived at this choice but we did. It was an experience. YHC got a whole tray of water spilled toward me (some would say it was my fault but it wasn’t). After about 45 minutes of waiting for breakfast we got some food. Wojo’s wasn’t even cooked fully. Disaster…

We drove on to the finish area and actually found a great pizza place that served good beer right at the finish line. YES!!! There wasn’t much to do for a while and it was cold so we went back inside the mall area to hang out. Broke got pornographic on a bench. Had to be there.

Van 2 got in but got a call from Freight that he couldn’t go any further. HIPAA to the rescue! Van 2 rode him to switch with Freight. We made our way back to the finish to see HIPAA round the corner and the Van 2 wasn’t even back so YHC had to stop him from finishing so we could do it together as a team. After about 30 minutes (actually it was about 5) the others got to the finish and we crossed the line together as a team! AYE!!!

FREE BOURBON!!! Pretty cool finish experience where we sampled up to 4 different varieties. Too bad they weren’t selling that stuff.

We departed about 4:30 down the road to Richmond, home of Eastern Kentucky University. As luck would have it, I think we were part of the presidential motorcade to the university where president Trump was to hold a rally. Being the Gashouse crew that we are, we stopped on the interstate to let Edison drain his weasel. Now that’s funny! I think Trump even waived at him from the limo as he passed by.

Moleskin: I love you guys and relays are a unique way of spending good quality time together. Sorry so late for the backblast.

 

Dora with a Twist

October 24, 2018 / / 0 Comments

The weather is here, wish you were beautiful. I might have that saying backwards, but nonetheless, it was a perfect day for an afternoon workout and 14 HIM’s came out to push the rock. Some arrived early for some EC and some came in on two wheels, but all gave max effort and hopefully left feeling like they had received a proper beatdown.

 

After a short disclaimer, we warmed up with some SSH’s, Don Q’s and Morrocan Night Clubs then headed for the small soccer field for a little Dora with a Twist. It went something like this:

 

Partner up and both partners start on one sideline. Perform 20 Burpee’s as a team and then Partner Wheelbarrow to the opposite sideline and perform 100 Merkins as a team. Switch for Partner Wheelbarrow back across the field. Repeat with 20 Burpee’s and 200 Imperial Squats then 20 Burpee’s and 300 LBC’s. Good job by the PAX on the wheelbarrow’s, the arms and shoulders were burning after three trips across the field.

 

Let’s head to the bleachers for a 10 to 1 Countdown. Dips, Step Ups and Derkins with a run across the field and back between each set.

 

Getting short on time, but I still wanted to give everyone a good leg burn before we finished up. Mosey to the large lot at the playground and line up on the curb. Perform Rocky Balboa’s on the curb while each PAX takes a turn running across the lot and back. Now that the calf’s are burning, let’s repeat with Tiger Squats to hit the quads. Time’s up, head back to the flag.

 

COT/BOM

Thought for the day….

Most of you are aware of the physical and personal health challenges that are a regular staple of F3 Gashouse. Roadie has just issued a 40 day challenge and Pizza Man issues a daily exercise challenge each month. These are an awesome way to get in better physical condition, develop healthy habits and also have others to hold you accountable. Some PAX will modify the challenge to make it more difficult, others will use it to get to the next level and for some it will be a struggle to complete. Remember, it’s you vs. you and you are working to get better.

My question to each of you is this, “What are you doing for a Spiritual Challenge”? Are you committed to reading scripture daily, doing devotions, attending “spiritual workouts” like the Forge, worship services or a bible study? What would your before and after picture look like after a 40 Day Spiritual Challenge? Remember the 3 F’s – Fitness, Fellowship and Faith. Think about challenging yourself on the Third F and I promise you will be rewarded beyond measure.

 

Pledge

Announcements – Convergence at The Yank on Nov. 10th with 3rd F event following, Christmastown 5k, Christmas Party Dec. 15th

Prayer Requests

Powerball and Family – loss of mother in law

Tiger – life decisions

Those battling addictions

Those taking on leadership roles and Site Q’s

The Lost

 

Nameorama and YHC closed us in prayer.

 

Broke

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