F3 Gastonia

Fitness, Fellowship, Faith

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Let’s Celebrate

April 30, 2024 / / 0 Comments

April 27th is my wedding anniversary and my mom’s birthday. So this is cause for a celebration.

Party began with a disclaimer then the warm-up
SSH IC x 15
Merkins IC x 15
LBCs IC x 15
Imperial Walkers IC x 15

The Pledge

Pain Lab went and did their thing while the bootcampers moseyed to the 1st Pres parking lot.

YHC brought party gifts and wanted to give them out while the PAX were still fresh.
Route 66 with Merkins and Bear Crawls and with stops at each parking space line.
This was well received and the PAX were appreciative of the party gifts.

Mosey to the hill at the back of 1st Pres.
It was YHC and M’s 22nd anniversary so this called for 22s.
2 SSH in the parking lot and up the hill to the benches for 20 Dips.
Count up and count down until we got to 20 SSH and 2 Dips.

To keep the party going, we celebrated my mom’s 71st birthday using the steps.
Partner up for a Dora-style party game
71 Hand-Release Merkins
171 Squats
271 Flutter Kicks

If there wasn’t enough celebration already, mosey to the baseball field at 1st Pres to celebrate Babe Ruth Day (also 4/27)
From home plate, mosey to right field for 10 Burpees
Slow mosey to center field for 10 Burpees, and 20 American Hammers
Mosey to left field for 10 Burpees, 20 American Hammers, and 30 Big Boy Situps
Mosey to home plate for 10 Burpees, 20 American Hammers, 30 Big Boy Situps, and 40 Eagle Wings (these were actually only Bat Wings, but you need an E to spell Babe, the exicon is short on E’s, and there were no bricks readily available).

From there, mosey to the pharmacy parking lot, where the PAX gave out their gifts.
If I remember, Tricycle gave us Shoulder Taps and Cheesesteak gave us LBCs (I think)

Back to the flag for a couple rounds of Mary.

Announcements
Goonie 5/4
Schiele entrance will be closed soon; will have another entrance in the back of the parking lot (more details to come)
Extinction Run
Memorial Day Murph at The Sandlot – 0700 start; no 0530 bootcamp that day
F3 Dads the 3rd Sat in June, July, and August

Prayer Requests and Praises
Turtleman
Maybelline’s parents
Maybelline’s coworkers and new business opportunity
Clavin’s M surgery praise; prayer for test on her pancrease
High School Seniors
Kids in the bus accident on 85 last week.

Prayer to take us out.

Until next time…

We Have a New Douche Canoe(s)! (Crossroads 4/28/24)

April 30, 2024 / / 0 Comments

All HIM were dragging a little this fine Sunday morning before the launch.  Had I closed my eyes I would have sworn there were two Def Leppards amongst us creaking and groaning but this new voice was actually our one and only Hal walking up with zero ruck sack, walking clothes, and untied shoes!  Totally spent from the prior day’s Tobacco Road Relay he had no plans to run today.  But wait, the voice of Slaw quickly reminded us that both Broke & Wik lit the TRR on FIRE, layin down some mighty impressive numbers and securing the proper title of DC!  Something to the effect of being a “lying hooknosed sand bagging sack of …. was mentioned about Hal and we think Wiki was just finally able to run without the old guy holding him back!!!  Dang if he didn’t pull up about that time ready to run again.  We launched, ran, rucked, & walked, then returned for a lesson on Prayer.  As usual it was an honor to lead.  Thanks.

Announcements:  The Goonie / Extinction Run / Additional SFN event (Gastonia Runway 5k in the fall)

Prayers / Praises:  Wirenut family, Gumby family, Slaw’s daughter

Return of Super Dave!

April 30, 2024 / / 0 Comments

YHC arrived a little early to set out some cones for the day’s weinke.  I rolled up to the turd shack where a good crowd of HIM were starting to gather.  5:30, time to go to work… when who should appear but the elusive Super Dave!  Hadn’t seen him in awhile so after a few high fives from the gang we started back.  Ran a little long getting back to the flag (my bad guys) but it was different at least & hopefully fun!

Warmup (IC): 20 SSH / 1 Burpee / 15 Gravel Pickers / 1 Burpee / 10 Imperial Walkers / 1 Burpee / 5 Low Slow Squats / 1 Burpee / To the Fence for some leg swings & step ups

Run / Rinse / Repeat to river side of park 

Dora 321:  3X High or Low Plank / Dying Cockroaches (200) / Flutter Kicks (100)

Circle the track clockwise / Derkins @ fence posts

Triple Nickel (Bermuda Triangle along the River) Start at center & run to each cone & perform listed exercise on cone (Perfect Form Merkins / Mountain Climbers / Jump Squats)  Omaha

Back to the flag… Done!

Announcements:  Tobacco Road Relay / The Goonie (HC ASAP for t-shirt) / Extinction Run (Ruck Raffle) / 2nd F Lunch @ Ray’s Smokehouse Gastonia

Prayers / Praises:  Relayers traveling, Super Dave will come back more often, the usuals

I Hate Mike Tyson(s)

April 30, 2024 / / 0 Comments

A straggling group of HIM showed up at various times to partake of the weekly beatdown at the Storm. This is what happened…

Disclaimer of sorts

Count off. 15 at this time.

Pledge of Allegiance

Warmup

Mosey to the knobs at the side entrance of the school to hear about the Thang.

Big 4 Corners – going counterclockwise around the school, 1st stop at the band trailer, 2nd at the back entrance, 3rd down near the buses and 4th at the small roundabout

1st Round – stack 10 Lunges (count right side only) 20 Jump Squats, 30 Monkey Humpers and 40 Squats – mosey back to the knobs, planking for the 6

2nd Round – stack 10 Big Boys, 20 Oblique Crunches each side, 30 Heels to Heaven and 40 Flutterkicks counting the right side only – Mosey back to the knobs and plank for the 6.

At this time YHC requested someone to recite the Mission of F3. See below

  • The mission of F3 is to plant, grow and serve small workout groups for men, for the invigoration of male community leadership.

3rd Round – stack 10 Mike Tysons, 20 CDDs, 30 Dips and 40 Merkins – mosey back to the knobs and discuss the 5 Core Principles of F3. The mission was recited again, acurately this time.

We headed back to the start for COT. Tiger and Dr Seuss left early even though he said he wasn’t in a hurry. #HTSI Thanks for the opportunity to lead men!

Announcements – CSAUP Saturday 3am at Gashouse, Rice n Beans on 14th (see Pinto or Virus), 2nd F lunch, Extinction run, Young Life golf tourney on 13th, Memorial Day murph

Prayer Requests – Turtleman, Huck, Anchorman, Jackson Curti, CMPD & US Marshall families, Virus’ knee, Hot Corner’s M, Breaker’s friend

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