F3 Gastonia

Fitness, Fellowship, Faith

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Bojangles’ Bisquits?

December 7, 2017 / / 0 Comments

YHC rolled into the gloom looking for a nice showing of PAX……….. to my surprise, no one. While I sit in my truck thinking over the thang to come, 5:28 hits. Is gonna be a solo?… wait, no here strolls in the dependable Volt. Ok clock in.

SSH, hillbillies x15 IC

pledge

thang

mosey to lower parking lot for some leg work. Line up for zombies. Lunge walk every other space then 10 squats. Repeat up the lot. Turn around and high knee walk every other line for 10 Merkins. Repeat to start.  Short mosey to the shelter. Step ups, Arm squats, LBCs, all x15 IC, lap around the parking lot. Rinse and repeat x3. Mosey the long way back toward start stopping at the lot by the pond for mountain climbers, toy shoulders, x20 IC. I see headlights, looks like Sparky. Guess he just wanted to say hello. Time running out, mosey toward the park entrance then back down to start. Ended up with 1.5, a little less mileage than usual, but it happens. Sparky is awaiting patiently at start. Before YHC got a chance to bust his balls, he offers us a bojangels biscuit. Forgiven!

Sparky took us out in prayer.

always an honor to lead, but come on Folsom, let’s get back at it!! EH each other back. Looking forward to next time.

Folsom Trio

December 7, 2017 / / 0 Comments

Three PAX showed up for a Sparky-less beat down minus both the Q and coupons from Slaw.

 

Volt, Hank, Oompa Loompa.

(Huck, Slaw & Longhorn Roadie were not there)

 

No warmup.

Mosey to flag pole for pledge.

Mosey to parking lot for lunges.

Rinse and repeat.

Mosey to tennis court for suicide elevens.

AB fab time.

Mosey to parking lot.

22 for the vets.

YHC took us out

Medicine Woman on IR

Merkin Factory

December 6, 2017 / / 0 Comments

There were nine HIM’s for the warm-up

Warm-up:
SSH 10 (IC)
Merkins 10(IC)
Then a slow mosey to the back where we picked up Spiderman for an even 10 and headed to the park.

Once in the parking lot, we started at one light posts and ran to the next for a merkin ladder. We perform20 merkins and ran back for 19, 18 and so on. After a few rounds I threw in an Omaha and we stopped the ladder 10.  Onto the shelter for 100 dips then moseyed to the pullup bar.  One at a time the men did 10 pullups while the PAX did an exercise of their choice.  I can’t remember them all but there were some monkey humpers, LBC’s and lunges to name a few.

At the trail intersection 5 burpees before making our way back to the shelter for 50 LBC’s, 50 dips and 50 LBC’s. Back to the parking lot for 20 yards of arms raised lunges followed by 5 burpees.  Time for an Indian Run, last man knocks out a burpee then runs to the front.

Paired up and P1 ran to the gate while P2 did merkins. Then we did LBC’s and headed back.

Prayer requests for Donovan and his family, and our F3 brothers.

I want to thank everyone for their hard work. It was an honor to lead.

Little more shoulder work

December 5, 2017 / / 0 Comments

Warm up
20 Don Qs
20 hillbillies
20 ssh
10 burpees
Run to the the soccer field.

Pick a partner. We did 11s. Do 1 Derkins together( partner 1 planks while partner 2 does Derkins from the back of partner 1) and then partners run to opposite hill tops and do 10 lunges in place,( both legs equals 1) and old man set ups on the other hill. Partners switch hills each time.
Once this was complete we mossy back to the flag for some block work.

10 blockees
20 curls
30 overhead presses
20 tricep presses
10 squats
Rinse and repeat in reverse.

Time for some wall work. 40 single count hip slappers. I was hearing some mumble chatter from the new Nantan and a few others.

I had Slaw lead us in 30 LBCs IC.

Ascending curb crawl. Start with 1 derkin at curb and bear crawl to other curb for two derkins. Did this until we reached 5.

We rounded up and had Oompa Loompa counting off 22 merkins for the vets.

Thanks for the strength you guys give me and allowing me to lead you.

Bumpin’ burpees and knob ticklers

December 5, 2017 / / 0 Comments

9 showed this am for a Storm beatdown-I got there early with grand plans to ruck for a little while. After about 15 steps, I realized this ruck thing is really code for a boring walk when done alone and in a parking lot at 5 am. I quickly came to my senses and got back in my car, turned on the heat, and tried to sit really still when Boudin and Dolph showed thinking maybe they were like T-Rexes. If I did not move, maybe they wouldn’t know I was there…..no luck so I got out and talked about races I really did not want to HC for while the rest of the Pax showed and 0530 came around. I cannot remember the last time I was Q at the Storm, so I did not want to disappoint. Here is what I remember:

WU: (don’t blink, you might miss it) SSH, Squats, Flutters, Merkins X 5 IC…blahblahblah, not sure if this is what we really did. Got frustrated with the WU so we did a quick fast forward: 5 Burpees OYO then on feet quickly for mosey to the small eye for the…

Thang…Booyah Merkins X 20 then Squats X 20 for 2 sets?, then Derkins X 10 I think. There was some mumble chatter, but I was not deterred. Push on, I’ve got more in store for the Pax.

Mosey to the Big Eye, plank and 2 pax at a time run opposite directions around the Eye, when they meet drop for 5 Merkins, then continue around until back to start. Drop to Plank while next round takes off. Think we did Flutter Kicks X 20 + Merknis X 10 IC maybe twice? then I offered a choice to Dr. Seuss: Option A or Option B? Don’t remember what he chose but we started down the way we came and I heard some unnamed Pax that rhymes with Strolph and Boganoff question whether there really was a choice…so we took a sharp turn and went down the big hill in front of the school and turned into the lower entrance. Run until we can find a wall (short detour, was not part of the original plan) with a 2 burpee penalty at each speed bump. Eventually we made it to the school with Strolph, I mean Dolph leading the way and finding every effin speed bump he could along the way (good work Dolph-ISI). We got to the wall for the next part of the beatdown: Partner work at the knobs….3 step ups per leg, P 1 stays and does Mumpee Humpers while P 2 runs to trashcan and back then swap. Think we did 3 rounds of this before I actually got the numbers right….Thanks to my partner Sargento for the moral support and letting me find my way to the correct number of reps. Thanks to Dolph for the……nevermind. Let’s keep this PG. Never know who will be reading this. Just know, when someone calls Monkey Humpers, don’t turn your back on Dolph and keep at least one eye on him at all time.

Next came my second most favorite part: EMOM (Every Minute On the Minute): 5 high knees, 5 SSH, 5 burpees, then run about 20 yards and back X 10 cycles. This was pretty fun I thought and will be a staple for me for future Q’s. We had about 15-20 seconds of rest btwn cycles which after about 7, was barely enough I thought. I think somewhere along the line, Tesla made some smart-alecky remark about gloves or something….maybe he said he liked my gloves??? Not really sure, all I know is it made me think about Hip Slappers so we did a couple quick sets then moseyed back to start for Mary and the Pledge.

Great work guys-COT was full of friends, family, co-workers with sadness in their lives. Although all of the things mentioned this morning are important and weigh heavy on our hearts, I think the one that stuck with me the most was Stroganoff’s friend Donovan who lost his 24ish year old daughter to colon cancer this week. They struggled for several years and I suspect knew this day was coming, however somewhere deep down there was that little flicker of hope that maybe they could beat it. I hope none of us will ever have to deal with that in our future-losing a child has to rank up there with some of the worst situations ever. I know we all have lost loved ones, some even children. I also realize this is a real possibility for all of us in our future. Keep that in mind when your family member/child/friend does something that gets under your skin-make sure you are being the BEST father, brother, son, friend, whatever it is-that you can be.  Not sure I need to say anymore.

Thanks for coming out this morning and making me a better person-Whoopee

ps: rucking by yourself in the gloom in a parking lot really sucks, and GOOD LUCK TO MAYOR WITH HIS EYE SURGERY PLANNED FOR 12/6/17. LET US KNOW IF YOU NEED ANYTHING.

A Brickwall and Coupon Laps

December 4, 2017 / / 0 Comments

While in Tennessee over Thanksgiving, YHC posted at Stonewall which is an AO of F3 Nashville. After that hour, YHC was about as spent as he’d been after a post. It could have been several days of constant eating and watching football, or it could have been the beat down that was placed upon us. No matter the reason, YHC thought it was a workout that needed to be shared with the PAX of the Gashouse. YHC couldn’t bring back the massive duct-taped bricks that we used as coupons or the Stonewall surrounding the park in which my sorry carcass was dragged, but YHC had some ideas on how this could work.

Under the light of a super moon, a good crowd started to gather at the Black Knight.

Disclaimer for the FNG. This weinke was being brought across state lines so any injuries could result in federal charges if things got out of hand.

Warm-Up
SSH x 15
Merkins x 15
Moroccan Nightclubs x 15

The Pledge

Mosey (watch out for the hole) to the KFC rock quarry to pick out a coupon.

Mosey with coupon to the parking lot of the old Harris Teeter. As the PAX started to line up in the parking lot, I quickly realized I would have to Omaha on some things from the TN workout.

In groups of 2 to 3 (at first I had the bright idea that we might do this one at a time, uh no), the PAX ran a coupon lap around a section of the parking lot while holding the coupon above their head. While one group ran, the others stayed in line and did Squat Lifts with the coupons. When a group returned, the next group ran the coupon lap. After all groups ran, we cycled back through the groups with each one running another lap. During the second coupon lap, the other groups did flutter kicks while holding the coupon above their chest.

Mosey with coupon to the wall of the old HT (not a Stonewall, but a Brickwall will have to do). Line up against the wall for Dragonflys. What are those you ask? Lie on your back with your head against the wall with your legs extended. Pull your feet over your head and touch the wall. Good for the core. YHC called for 50, but that was met with groans and bellyaching so YHC being the merciful Q, we Omaha’d to 25. In hindsight, 25 were probably enough.

More Coupon laps. The PAX got in groups of 4 (or at least 4 was called; there was a group of 3 and a resulting group of 5 to make things add up and maybe some actual groups of 4; YHC lost track) and ran to the other end of the parking lot with their coupon and did 5 Merkins. To prove we could actually get into groups of 4, we tried the routine one more time except this time we only ran to the first curb. Once the group got to the curb, this time they did 25 Merkins.

Mosey around the back side of the building to the front of Bellacino’s. The PAX got back into groups of 4 (successfully to our credit this time) for one more round of coupon laps. This time each group would choose an exercise for the other 3 groups to perform. While the other 3 groups performed that exercise, the group ran to the dock, jumped the wall, and bear crawled back down the walk way and returned to the group. Once they were back, the next group ran, jumped, and bear crawled while the PAX did their called exercise; rinse and repeat until all 4 groups had ran, jumped, and bear crawled.

Group 1 chose Sumo Squats; Group 2 chose Leg Lifts; Group 3 chose Burpees (funny, hunh?); Group 4 chose Merkins.

To return the favor for Group 3, YHC called for a reverse. This time, the group would perform the exercise they chose for the other 3 groups, while the other 3 groups ran, jumped, and bear crawled. We cycled back through all 4 groups.

Mosey to the wall in front of the bank (watch out for the hole).

Coupon Step Ups x 20

Mosey to return the coupons to KFC

Back to the wall for Dips x 20

Mosey back to Snoball’s

Finish off with 22 Merkins for the vets.

COT
Announcements
Advisory meeting on 12/17

Prayer Requests
I don’t think any were mentioned, but if they were, I apologize. I failed to type them on my phone.

Naming of FNG Bookman. In hindsight, this was appropriate at a Q by JJ (different JJ, but still). Dynomite!

Prayer

Moleskin

After a weekend of fellowship at the Bi-Annual Christmas party and Convergence, it was great to see so many out on a Monday morning. F3 is truly a special group made so by the men who make it up. I was reminded of this in Nashville in my two attempts to work out. On Thanksgiving, I went to the gym with my nephew. I’m sure the gym serves its purpose, but it just felt empty. No mumble chatter; no jokes about a man walking into a doctor’s office covered in… Anyway, I didn’t look for the plant mentioned in Freed to Lead, but I did see a guy who looked just like a slim version of Kelvin Benjamin. I never actually saw him lift a weight in the hour I was there, but he seemed to know how to strut around. Contrast that to the F3 post at Stonewall. I immediately bonded with four other guys that I’d never met because we were there to push each other and make each other better.

Thanks for the chance to lead this morning. Aye!

Gashouse Convergence for OperationSweetTooth

December 4, 2017 / / 0 Comments

Earlier in the year it was decided we would try and do a convergence once a qtr since we now have workouts spread across Gaston county. The 4th and final one this year was held at the original AO Gashouse(Schielle Museum). The timing on this one was to collect items for the Boys and Girls Club in the name of OST. We did this last year and everyone at the club was very grateful.  If you are able, come out on the 12th to help take these items to donate them and see for yourself. Bandit will be sending out the time. This one was also scheduled the morning after our Christmas party so that we could keep each other accountable at the party. It worked for some and some it didn’t but all that could made the workout anyway. So below is how it went.

Warmup:

YHC talked for a few minutes about building leadership during F3. Something we sometimes lose sight of. It takes all of us participating and stepping up to lead to keep this thing going.

Pledge

Let’s mosey! We went up to the track. I figured everyone would think we would stop once we got there so we went on around for a lap.

The Thang:

YHC read a story called That’s Not My Job(Google it). It’s about Everybody, Somebody, Anybody and Nobody. I’ve had this hanging in my office for years and read it at least once a week.

Partner up and line up down the sideline of the football field. For the next while we did the same thing and just swapped out the exercise. P1 runs across the field and back while P2 does the exercise then switch.

100 Merkins

200 In/Outs

100 Squats

200 Plank Jacks

200 Def Leppard Merkins

Even though there were so many of us and we were spread out on the field the mumblechatter was still very strong! Great job everyone!

We circled back up in an uncomfortable close sweaty circle. YHC talked. I do that every once in a while. I mean I don’t really like too but sometimes I will. This is what I said in a nutshell:

Thank You to everyone for supporting me in my time as Nantan. Thanks to Whoopee for giving me the opportunity to lead and learn. Mostly I learned. I learned what I believe the Nantan should be and that I’m not quite there. I struggle with how to motivate others to lead. I believe I can and do lead but not in the true fashion of a leader. A leader shouldn’t just get people to follow him but should be inspiring others to lead. My promise to you, with your help, is I will continue to learn and grow as that kind of leader. For now I will hand the position over to a man that inspires us all. This guy is always pushing and supporting the PAX. He is always looking out for the six. I saw him jump out of a car and get the six at a workout he wasn’t even at! For the past 6 months or so he has pushed us all with his involvement in SFN. I am proud to call him my friend and brother and know that I’m way better off now that he is in my life. TOOLTIME!!!!!!!!

Ok so I may not have said it just like that but something like that. At this point Tooltime took over as Q.

After Freight handed the Q over YHC explained that Brownstreak was a guy that YHC always looked up to. That even though he was a quiet guy he would ALWAYS bring it when it came to beat downs. So in honor of Brownstreaks return this past week YHC gives you….

The Dirty 30!

30 Squats

30 Merkins

30 Jump Squats (for Dolph….shouldn’t have shared that info on our ride to meet Austin brother!)

I think YHC heard a train here 5 Burpees OYO (YHC hearing not so good could’ve been and ambulance)

30 CDD’s (you’re welcome Def Leppard)

30 Lunges each leg!

30 Burpees (for Slaw)

30 LBC’s

30 Mountain Climbers each leg

30 WWI sit-ups

Done!

 

Mosey back to the Shiele to meet up with the Pain Lab for some Mary

 

Bandit called of course Dying Cockroaches 20 IC?

Short Sale called Ski Abs – 20 IC?

And Gastone was selected (YHC apologizes for that!) 3,000,000 Flutter Kick IC (at least it seemed like that many!

Finish off with 5 Burpees OYO

Time

 

YHC is honored and humbled that Freight has selected him to take over as Nantan Next year. YHC prays and asks for prayers for wisdom, strength, courage, humility, grace so that YHC can serve the men of Gashouse well this next coming year. Thank you Freight for your service and dedication to F3 Gastonia this past year as Nantan …..YHC has a tough road ahead following you. It is truly an honor to call you a brother and a friend!

 

Announcements: Operation Sweet Tooth toy collection to happen immediately after Prayers. ( Contact Bandit if you still want to donate YHC believes you have this week to still support), Joe Davis 5k/10k Jan 6th SpeedForNeed will be there, Pizza Man taking over as First F and Q and SpeedForNeed Gashouse Regional Q,

 

Prayers

 

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

It was an honor to lead today men!

Freight / ToolTime

Core Cardio Climax

December 1, 2017 / / 1 Comment

Not sure about you but for me on the days that I am the QIC, the slowest part is the drive between my house and the AO, seems like I catch every red light or get behind the slowest driver, impeding progress to their inevitable destination. Such was the case this morning as I gathered my equipment for the workout arriving to the circle sharply at 0530 to which Roscoe replied “You’re late…” As far as I know, the workout begins when the Q decides the workout begins, so my defensive humor blurted: “My watch is the official clock today.” The surge of Q Power pumped through my tongue. The aforementioned slowest part of a Q, at least for me, is followed by the fastest 45 minutes. We all have those days where we grind through, checking the time at various intervals and groaning if the end remains a distant light. Hopefully that was not the case today as 12 other HIMs were eagerly awaiting the instructions. YHC fumbled to get the music started, announcing a brief disclaimer (I’m not good at that part, usually forgetting – anyone have a good script I can read?). Our time began like this:

Warm-Up (Insanity style)

  • SSH
  • Goofballs (in honor of Sargento – where was he?)
  • Mummy Kicks

Each exercise was 30 seconds for three rounds without a break = 4:30. While the PAX huffed and puffed, the playlist began with a tribute to a Gastonia legend who may have rolled his skateboard over the very same turf we were standing. Back in the day Fred Durst was a young skate dude. Who would have dreamed of the success and fame he’d find in the music business. So we led off with “Nookie.”

Thang:

No mosey, yet…the PAX paired off into partners with YHC joining Slaw and Whoopee for a menage a trois. Partner #1 did 15 big boy sit ups while Partner #2 held their feet and did AMRAP of Plank Jacks, then flap jack; rinse and repeat, rinse and repeat. To make Whoopee happy, I played George Straight singing Jingle Bells. Turtleman inquired if it was Alvin and the Chipmunks…can’t say I disagree but the Q aims to please and I try to keep my PAX happy, especially when they make requests.  GnR’s Nightrain followed and Slaw sang away.

Now, time to mosey to the FUMC/WF parking lot. Keep your partners, where each team was numbered #1-6. Group #1 would run to Franklin St and back while the remaining PAX would go through the routine below, with each group serving as the timer on their turn to run.

  • Flying Squirrel x 5
  • High Knees x 10 (count right leg)
  • Squat Jacks x 10
  • Mtn Climbers x 10 (count right leg)
  • SSH x 10

As soon as the running group returned, the next group took off and the set re-started. This needs some work as the timing did not work as I had hoped. Either the running route needs to be lengthened or the exercise/reps need to be reduced. I’ll tinker in the lab on that one. But I did fulfill Slaw’s request to play Trans-Siberian Orchestra (First Snow) to prep him for the upcoming show. Twisted Sister’s rendition of Oh Come All Ye Faithful was next. It sounds as awful as you are imagining it.

Check of the watch said 0551 – had to forego the Hand-Slap Merkins, maybe next time…mosey to the parking deck for the 4×4. This sounds simple and once you do a set, it goes pretty quickly: Four exercises with four reps each (counting the right side when applicable).

  • Ski Abs
  • Jack-Merkins
  • Burps
  • Peter Parker (gotta honor the AO site Q)

After completing the set, run about three/fourth’s of the parking deck, return and repeat. I had scheduled three rounds of this but the PAX were moving rapidly and my last routine needed about 15 minutes, so I added three more rounds for a total of six. The playlist included You’ve Got Another Thing Coming (Judas Priest) and Wasted Years (Iron Maiden – strong guitar beginning).

Time to mosey back to the Rotary Pavilion where YHC handed out the Core Meltdown flier I drafted at work yesterday (a nice distraction from a boring meeting). Brownstreak returned this week and I think he would be proud at not only the full list of exercises, number of reps, number of sets (3), but the graphic drawings of how to perform. They were intended for the PAX to take home and follow when unable to make an F3 workout – the gifts begin early as we hit December 1st. Whoopee said he’d wipe his arse with his. Probably so since his M threw all their toilet paper in their trees after her Auburn Tigers won the Iron Bowl. Boudin said he might throw his sheet on eBay or you can copy from below:

  • Flutter Kicks x 20
  • LBC’s x 15
  • Leg Raises x 10
  • Freddie Mercury x 20
  • 15 Heel Touches (Penguin Crunches) x 15
  • Modified V-Sits x 10
  • American Hammer x 20
  • Long Arm Crunches x 15
  • Reverse Crunches x 10

We did three total sets with a slight rest between. Musically, we heard: Dr. Feelgood (where was he?) followed by a special treat of Rush’s Overture from their R30 tour. This prompted some PAX sharing about past concerts attended. Time Frame has quite a resume. Roscoe does as well, fresh off a Dream Theatre show Wednesday night. Maybe I’ll use a DT piece for the entire workout in the future.

With a minute left I asked the PAX to get into elbow plank for the culmination of my Weinke. I clicked to the last song: Laying Pipe by Pornosonic featuring the Hedgehog — JK2—I mean Ron Jeremy. Just in case we get to one day be as fortunate as the Mayor that ‘heart-sacks’ on Friday mornings, we practiced with Baby Makers. It’s a great way to tone our abs – you should try it as often as possible. F3nation has refused to enter this into the exercise lexicon despite my weekly submissions. So for what seemed like an eternity, we lasted about 30 or 40 seconds before the workout climaxed liked Pete North.

COT

Prayers lifted for Pizza Man’s Grandmother recovering from hip replacement (reportedly doing well), Stroganoff’s with the loss of his uncle, and the return of those PAX that had been on hiatus. Announcements for the (Before) Christmas Party tonight at Lotus at 7 pm and Saturday morning’s convergence 0700 at GasHouse. Bring a toy for Operation Sweet Tooth. Bandit will continue to accept donations until delivery to the Gastonia Boy’s and Girls Club on 12/12.

Moleskin

My M changed her workout schedule that allowed me the freedom to attend F3 every morning this week. I had not been able to attend Downtown in quite some time, so I grabbed the Q slot to allow Spiderman a rest from leadership duties. I posted every day except for Tuesday and my 46 year old body is feeling it. Hush Puppy and Defib worked my upper body and the return of Brownstreak caused my quads to burn from his Sprint-ables workout. Props go out to Gastone that Q-ed five successive days back in October. Also to Whoopee who not only posted every morning this week but added extra credit, showing up before workouts to get in additional Ruck training. He’s becoming a beast – look out Dolph. Recognition to Slaw hitting a tri-fecta in the past 24 hours with a Thursday am and pm before this morning’s session. Boudin is making the rounds proving he is not only a Big Deal in Belmont, but some of us already knew that. Turtleman and Bandit were back in the fold, and all the PAX pushed the rock up the hill this morning. It was a climactic 45 minutes. Hopefully my return trip to Downtown will not be another two months. Thanks for the opportunity to lead.

Push through….

December 1, 2017 / / 0 Comments

A bakers dozen posted for a Pizza Man delivery at Midoriyama.  With that being said I wanted to make sure everyone gets their moneys worth.  This Q was no different than other ones in the past.  I have really been trying to push to each PAX that when your body says your tried you can dig deeper and keep pushing.  It’s 17:30 so its time to roll.  It went like this…..

Warm-up:

SSH X 25 IC

Don Q’s X 10(My brother ToolTime’s favorite)

Enough with the warm-up…

Partner up for DORA 1-2-3

  • Merkins- 100
  • Squats- 200
  • LBC’s- 300

*P1 performs exercise P2 runs loop around parking lot island

Lets mosey to another parking lot for Route 66…I have never done Route 66 with burpees so why not give it a go.  It was definitely a crowd pleaser!!  Great work pushing through your mind and body telling you to stop!!!

Now that our bodies are asking how much more…mosey to the soccer field parking lot for some hill work.  That’s right…hill work!!  Push through men!!  Time for 11’s.  Each PAX were to perform Mike Tysons at the curb and WW1s at the top of the hill…OYO!!

Great work from each of these HIMs that posted tonight!!!  Time to mosey back to the flag but I can’t pass up an opportunity to get some pull-ups in with our arms dead.  3 sets of 5 were pumped out!!!  Once again way to push through that pain!!

Time is running short so head to the flag for the normal Pizza Man finale…22 for the VETS….Time!!!

Pledge

Announcements:

Christmas Party TONIGHT- Dec. 1st

Convergence at Gashouse- Dec. 2nd (Bring Toys or other gifts)

Joe Davis Run- Jan. 6th   Please join SFN and some F3 Gastonia brothers at this event.  Don’t let the training that you did for F3 Gastonia’s SFN event fall by the wayside…keep pushing!!

 

COT:

Great work by ALL the HIMs that posted tonight!!  Many of you know that my 90+ yr. old grandmother fell last week and broke her hip.  After seeing this incredibly strong lady have surgery then hours later be asked to get up and walk; I asked myself when my body seems tried and down do I push through or give up?  Everyone knows my answer…but ask yourself.   With the faith in the Lord and the brothers that surround you, YOU CAN PUSH THROUGH!!!

Thanks for the opportunity to lead and I can’t wait for the next Q.

Until next time Pizza Man is OOOOUUUUUUUTTTTTTTTT!!!

 

Field Day Fun

November 30, 2017 / / 0 Comments

With all of the fun stuff happening in the workouts lately, I thought I would put my spice into the mix.

It was a cold, dark morning when I arrived in the gloom to see Dolph and Whoopie there.  Whoopie has been putting in some work for the rucking workout…yes, that is somewhat of a double entendre.  Anyway,  time comes and we circle up and with the running shoes on my toes, this is how it goes.

Disclaimer

Pledge

WU – SSH x10ic, Don Quixote x10ic, MNC x25ic

The Thang – Mosey to the front of the school for a relay.  Count off into threes.  #1 runs the loop around the front, #2 does one merican and five squats, #3 planks and move to the next station as a new man comes around.  Not really much of a time element to it, just more of a feel.  I enjoyed doing this by breaking the run up.

Next over to the golf ball bucket with the spoons.  I hijacked the spoons from the house and did a modified egg carry.  If the golf ball dropped, you had to do three burpees.  At the end, winners had to do five burpees.  There was some cheating by some folks who wont be mentioned by name, but ones claims to be a heart doctor and the other has severe competition issues.

Next was the shuttle run.  This was a little tight in the space designated and with Dolph and Breaker Breaker running at each other, they both moved in the same direction to get out of each others way and it did not work well.

Then to the wheelbarrow race.  Odd number so YHC decided to do burpees while all teams finished.

Then the bearcrawl race….that sucked so a quick jailbreak to the start for a good old fashioned game of freeze tag with some changes.  Everyone is it and if tagged, do 10 audible SSH and get back after it.  If tagged again, plank until no one is left.  We did to games and then some Mary.  All pax got the chance to call out an exercise and I love finishing with abs.

Announcements – Xmas party 12/1/17, Convergence at the Scheile 12/2/17 (bring toys for operation sweet tooth), we need Qs.  Stand up and lead either for the first time or again.  The numbers seem to dip down again around this time of year.  Be thinking if you want to take over site Q responsibility at any AOs.

Prayers – Brownstreak and his losses/setbacks (he took the Q today and it was awesome to see him), Tesla and his sister, Stroganoff and the loss of his uncle.

COT and out!!!

Always a pleasure men.

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