F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 480 of 904)

Recess at Folsom

December 22, 2020 / / 0 Comments

We had a good crowd at Folsom this morning and I was pumped up to provide a good workout. I advertised on group me yesterday that there would be no running or burpees included in my workout,wich is rare for an F3 workout. I held true to my word but there was still alot of good work put in here’s what we did.

warm up:gravel pickers,ssh,IWS,air presses,MNC,merkins,mountain climbers x10 all IC

mosey to the playground amrap for 1 minute pull-ups , chest dips,derkins x3 these were tough but we had a good playlist to keep us motivated.
moseyed back to the parking lot and errbody got 2 bricks we superset 2 exercises for 3 sets amrap for 1 minute the exercises were

front raises/lbcs

lateral raises/plank

oh press/hold 6”

diamond merkins/kickbacks

curls/lunges

Time!we pledged their were praises and prayer requests I won’t try to name them I’ll miss one but the Lord knows. I prayed us out. It was an honor to lead today good time was had by all.Mayor didn’t shut up the entire workout I’m bringing a ball gag for him next time I Q 😉

Westside over and out

Super Mega

December 22, 2020 / / 0 Comments

15 HIMs came to the gloom after the longest night of the year. That should’ve meant that everyone got a good night’s rest in preparation for a beatdown. The goal for today was to keep moving. Here’s what happened…

Disclaimer while others carried on their own conversation but also felt the need to hurry me through said disclaimer. The giving Sargento a hard time continues.

Warmup

Side Straddle Hops IC, Bring Sally Up for all the haters.

It was lamented by some that I didn’t have the trusty JBL with me. I figured I’d mix it up a bit and just go with mumblechatter but now that I know there are fans of my musical offerings I won’t make that mistake again.

Mosey to the side of the school for the Thang

Super Mega Figure 8!

Going all the way around the upper parking lot, cross at the dip stobs and then around the entrance “circle”. You know, making a figure 8 pattern. The exercises along the way were, all 20 counts:

Merkins (led my the president of the MHC no less!)

WWI situps

Goofballs

Dips

Flutter Kicks

Diamond Merkins (as suggested by Broke)

American Hammers (from Suess)

Lunges (this was supposed to be Monkey Humpers I think)

Rosco started going the wrong direction because he was following Dr. Seuss so they were reprimanded. We got back to the start and did the crossing exercises of Dips and Flutters then a count-off of HIM.

Go again for round 2 but this time go all the way around the school instead of just the entrance “circle”. We forgot to do the Monkey Humpers the first time around so we did those this time.

After another count-off at the cross point, we headed off for a 3rd round. This time we did 40 Monkey Humpers to catch up and 40 American Hammers because we forgot the last time.

Once the 6 was in we fellowship moseyed back to the start for a bunch of Shoulder Taps and Nolan Ryan’s. Time!

Broke asked why the president of the MHC would do so much upper body and shoulder work. I figured working on what you’re weakest at is a good way to improve. Or, in hindsight, maybe I was just doing what the weinke said to do (it was first used created in July 2017 for the Yank so maybe my disrespect for Merkins is a newer thing). Either way, we did a lot of upper body compared to most of my Q’s.

Announcements: Convergence, Run/Ruck/Walk/Skip thing with Frank, get involved with Whetstone program through Roscoe

Pledge of Allegiance

Prayer Requests: SA’s surgery today, SA’s mom has Covid bad, Orangeman’s daughter’s recovery

YHC took us out in prayer. Thanks for the opportunity to lead men!

Merry Christmas!!!

 

Another Soaker for Crossroads

December 21, 2020 / / 0 Comments

Once again instead of bringing the pain I brought the RAIN!  It was a chilly and wet run for the guys at Crossroads this morning but fun none the less.  Seuss donned his usual running in the rain before daybreak attire (mostly black & non-reflective) and set off w/ Round Up.  PM & GD hit the streets around Dallas and most of the rest of us completed an out-n-back in the GTP.  We returned to the parking lot for announcements/pledge/COT and YHC trying to use my phone in the rain!  We moved inside for Q-source where YHC shared 12 lessons of leadership from the birth and life of Jesus.

Announcements:

  • Christmas Day Bootcamp @ Downtown Tesla to Q (details forthcoming)
  • New Years (1/1/21) 10 mile run/ruck/walk @ Harris Teeter on Robinwood Road (Coconut Horse Route).  Start times based on what you plan to do.  Stay tuned to Slack, etc. as guys will likely start posting what/when their plans are if you want to group up.
  • Convergence on January 9, 2021 @ 07:00 @ Folsom

Prayer Requests:

  • Pizza Man’s coworker’s father (hospice has been called in) pray for comfort
  • Those that have suffered loss during the holidays and are struggling with depression (Mayor’s church having a “Blue” service recently for these very folks)
  • SA’s Mom and others dealing with Covid

12/21/20 – The Sandlot – Early Checkout

December 21, 2020 / / 0 Comments

We had an FNG for the Christmas edition of The Sandlot this morning.  Welcome Stephen Navatta who is now known as Folgers.  He moved here 7 years ago from New Jersey and his Jersey accent was prevalent.  He has an F3 friend there who EH’d him to come out this morning.  He mentioned F3 to his doctor who has been a PAX since before F3 was in Gastonia.  Folgers mentioned his name but nobody recognized it.  Oh well onto the workout……..

Long disclaimer for the FNG and a review of the F3 Principles

Pledge

Warm Up

Seal Jacks IC to the tune of Rudolf The Red Nosed Reindeer since there is a seal in the original claymation production.  Thanks to Stroganoff for carrying the lyrics as I was getting tired and couldn’t remember them towards the end.  I guess it’s been awhile since I sang it with my kids, after all, my youngest is 25 yrs old.

Toy Solders IC x 15 for “The Nutcraker” ballet.

Russian Solders IC x 15 for Pyotr Tchaikovsky who composed “The Nutcracker”.  EC to Stroganoff for knowing who composed it.

 

Mosey to Bethlehem and stop at the first inn.  Performed 2 burpees as we asked if there was room at the inn.  The innkeeper wasn’t impressed so he told us to move on.

Four burpees at the second inn with the same results.

Six burpees at the third inn with the same results.

Eight burpees at the fourth inn with the same results.

Finally, 10 burpees at the fifth inn and the inn keeper said we could stay in his barn.  Here we found ourselves at the concession building in between the baseball fields.  YHC called sets of animal related exercises to represent all of the animals in the stable.  We did sets of:

Bear crawls, calf raises, stork squats (one legged squats), alligator merkins, dying cockroaches, donkey kicks and monkey humpers.

Sometime during our second set, our FNG spewed.  When asked if everything was OK, he replied that it was just his morning coffee, thus his F3 name, “Folgers”.  Stinky Bird showed his true colors by accompanying Folgers back to the start.  Thanks for taking good care of him, Stinky.

Finally it’s time to “push” for child birth.  We assumed a leaning stance against a solid object and pushed for approximately a minute.  Flap Jack for another minute.

Since the shepherds were abiding the flocks when the Savior was born, Flintstone volunteered to be our shepherd.  The rest of the flock scattered while he gathered us up by “tagging” each PAX.  Once tagged, we dropped and did 100 LBC’s.  Thanks for volunteering Flintstone.  Hasn’t anyone told you never to volunteer?

We then assumed the role of the Wise Men.  I know it’s a stretch for this lot but, as Ross Perot used to say, “Stick with me here”.   We finished out the time by moseying through the countryside searching for the Christ child.  We had to pay tolls at borders, to kings and to thieves along the way for passage.  The toll at each stop was 10 merkins, 20 squats and 30 flutterkicks.  Once the child was located we were so excited that we sprinted from the park entrance back to the flag.

Thanks for participating today gentlemen.

Dirt

All Scripture is Breathed Out by God

December 21, 2020 / / 0 Comments

This morning at the Sword the word we ran, took in the word, and discussed imprisonment and release of Andrew Bunson

YHC read all of chapter 3 of 2 Timothy:

“3 But understand this, that in the last days there will come times of difficulty. 2 For people will be lovers of self, lovers of money, proud, arrogant, abusive, disobedient to their parents, ungrateful, unholy, 3 heartless, unappeasable, slanderous, without self-control, brutal, not loving good, 4 treacherous, reckless, swollen with conceit, lovers of pleasure rather than lovers of God, 5 having the appearance of godliness, but denying its power. Avoid such people. 6 For among them are those who creep into households and capture weak women, burdened with sins and led astray by various passions, 7 always learning and never able to arrive at a knowledge of the truth. 8 Just as Jannes and Jambres opposed Moses, so these men also oppose the truth, men corrupted in mind and disqualified regarding the faith. 9 But they will not get very far, for their folly will be plain to all, as was that of those two men.

10 You, however, have followed my teaching, my conduct, my aim in life, my faith, my patience, my love, my steadfastness, 11 my persecutions and sufferings that happened to me at Antioch, at Iconium, and at Lystra—which persecutions I endured; yet from them all the Lord rescued me. 12 Indeed, all who desire to live a godly life in Christ Jesus will be persecuted, 13 while evil people and impostors will go on from bad to worse, deceiving and being deceived. 14 But as for you, continue in what you have learned and have firmly believed, knowing from whom you learned it 15 and how from childhood you have been acquainted with the sacred writings, which are able to make you wise for salvation through faith in Christ Jesus. 16 All Scripture is breathed out by God and profitable for teaching, for reproof, for correction, and for training in righteousness, 17 that the man of God may be complete, equipped for every good work.”

 

Our verse of the week is

2 Timothy 3:16  – “All Scripture is breathed out by God and profitable for teaching, for reproof, for correction, and for training in righteousness,”

Announcements

  • Convergence Jan 9th – Folsom

Prayer Request

  • Achy Breaky father
  • Wichita mother
  • Mayor’s M
  • Sister Act and family

 

Big Pappy

38 Goofballs, but No Cake

December 20, 2020 / / 0 Comments

It was a great day to turn 38, with a strong crowd of 22 including a FNG (Sweetheart) and a visitor for the occasion in from Shelby (Latte) for a birthday event with singing but no cake.

The Thang:

  • 38 x Goofballs (IC)

Seemed the most logical way to start a birthday beatdown.  Then to the pavilion, which had chairs set up, either for YHC’s birthday, or an event the night before.

  • 10 Burpees (OYO)
  • 10 Toe Touches (IC)

Up the hill to the picnic area for

  • 10 Dips (IC)
  • 10 Decline Peter Parkers (IC)

To the track for

  • 10 Mike Tysons (IC)

Then back down the side of the hill by the park bathrooms for

  • 10 Freddie Mercuries (IC)

The push of the PAX is one of the best things about F3, so the workout today was designed to be a partner workout where both partners complete separate parts of the workout, then come together for combined exercises before switching the workouts.  It went something like this:

  1. Dora 1-2-3
  2. PT Test 100 Round OR Elevens
  3. 400 Combined Flutter Kicks
  4. Elevens OR PT Test 100 Round
  5. 400 Combined MNC

Dora:

  • 100 American Hammers
  • 200 Seal Jacks
  • 300 Dying Cockroaches

PT Test 100 Round:

  • Run 1 Lap
  • 100 Merkins
  • 100 LBCs
  • 100 Squats
  • 100 SSH
  • Run 1 Lap

Same Rules as PT Test in that you can’t move on until you’ve completed all 100 exercises.  No splitting it up

Elevens:

  • Pavilion: 1 Burpee & 1 Toe Touch
  • Picnic Area: 10 Dips & 10 Decline Peter Parkers

Well by the time YHC had finished the opening monologue of instructions to get this workout in motion, we were almost 20 minutes in.  Everything quickly became double count, and we got in what we could.  All groups finished Dora, first workout, 400 flutter kicks, and were into the 2nd workout when time got short and we headed back to the Pavilion for COT.

Still waiting on the day when 100 Merkins feels easy.  MHC enrollment was up as a result of this workout.  The Hill on the Elevens had things at a crawl for the second group.

YHC apologized for talking too much.  The PAX said they wished there was even more talking.  Anyways, was a different way to lead a workout, and I think I’d try it again, maybe next time with a few fewer instructions.  I’d like to see how it’d turn out if given enough time.

To kick off the COT, the PAX broke into song, with a surprisingly on-key rendition of “Happy Birthday”.  These were not the same men who bellowed “The 12 Days of Christmas” at the Yank last week, that’s for sure.  The official F3 Gastonia Choral Director must have put in some work over the week.

Announcements:

  • BOS thanked everyone who participated in the Food Ruck and in donating cans
  • Convergence 1/9 @ Folsom in place of the Christmas Party
  • 10 miles from Coconut Horse on 1/1.

Prayer Requests:

  • Tiger’s hand
  • Orangeman’s daughter
  • Sister Act’s upcoming surgery
  • Slim Shady’s dad with chest pains
  • Norwood’s friend and wife dealing with separation
  • All those with COVID concerns

We welcomed Sweetheart to the group, as he mentioned marrying his “high school sweetheart” during the naming.  He wasn’t warned.  We look forward to seeing him back in the Gloom.

Always a privilege to lead, and this one meant a little extra with the birthday thrown in.  Also, thanks to Latte for making the drive down from Shelby.  He came out to the Shelby convergence and has been putting in work up there.  I’ll have to make a return trip to the Powderhorn to return the favor.

Still no sign of the cake.  I guess we will have to wait until next year.

Yabba Dabba Doo

tM doowylloH

December 20, 2020 / / 0 Comments

Warm up occurred then a run to the Italian place for a few squats to loosen up those hips and legs. Then to the corner of Central and Main Street where the fun began. Each light pole on the left 5 exercises until a certain point. Then Nur back. We did 4-5 exercises of this fun. It was a lot further Nurring than the Q anticipated.  Then back to Mt. Holly Middle for some abs.

Pledge

Prayer Requests

Nameorama

COT

Out.

Coconut Horse & Q Source – Year In Review

December 20, 2020 / / 0 Comments

4 ruckers and 1 runner at the Coconut Horse on a cold, wet morning that was less cold and less wet than YHC expected.

Q Source

Excellent discussion, as always, with these highlights:

  • The influence of media and information
  • The importance of maintaining a healthy Concentrica
  • Accelerating, goal setting, and fortifying gains
  • Overcoming an injury to reach a personal goal
  • Jon Gordon – One Word
  • The balance between speaking up and listening and utilizing both as a leader

Roscoe took us out with a joke about two Republicans and their meeting with God.

There are 2 great options for Q Source next year.  As you continue your Acceleration into 2021, consider adding a regular trip to Crossroads or the Coconut Horse to your routine.

Thanks for the opportunity to lead.

Yabba Dabba Doo

Rainy Prison Break

December 20, 2020 / / 0 Comments

4 men out on a Cold morning to get in some miles and start out our donations for the Dallas Christian ministry which led to a huge donation of $3000.00 from all men around the F3 Gastonia region!!

Prayer request

Pledge

 

I took us out!

RoundUp

12/19 Folsom, Gashouse, Yank Holiday Food Ruck

December 20, 2020 / / 0 Comments

You guys are awesome!
Unless you have been hibernating this month you know our Saturday AOs held a food ruck yesterday to gather donations for BCO and SOCKS. Tiger lead Folsom, Breaker Breaker lead Gashouse and BOS lead The Fighting Yank; with nineteen ruckers total. YHC can’t believe how much food we rucked, collected and we now have staged for delivery to BCO and SOCKS. It shouldn’t be surprising since stepping up is just something the Men of F3 do.

These rucks stepped off at 0530 with shopping routes ranging from 4 miles at Yank, to 5 miles at Folsom, and 7 miles at Gashouse. Great work men! All three Fs were going strong on this chilly morning.

At The Yank we missed a true EH opportunity on a young man who obviously needs the support of the F3 brotherhood.
As we descended upon Harris Teeter we were 5 minutes early so we circled the building to wait for the doors to open. As we came around the front of the building carrying the Fighting Yank shovel flag a small sedan came flying into the parking lot jamming to some techno/ rock/ something. Aggressive music for 0555 in the gloom. We shrug it off and figure the Starbucks barista was coming in hot, late for work.
We gathered at the front of the building, planted our flag and began to discuss our plan of shopping attack. Then to our surprise this same car revved his engine, squealed out of his parking spot and skidded to a stop right in from of us. The driver, with window rolled down yells “Thanks for bringing the cops you friggin dorks!” Revs his engine and squeals across the parking lot, power slides and aims back towards us to power slide and squeal again around the corner towards the exit and down to road. What was that? With some concerned laughter and a missed opportunity to EH this young man we were back to business. Rucks were loaded and expedited back to the Yank for Flintstone’s Birthday beatdown!
Thank you all for your food and cash donations, and your dedication to the F3 mission.
I’m sure there are stories from the other AOs too. Show to know! Come join us next time!
Happy Holidays!

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