Fitness, Fellowship, Faith
Six runners and one Rucker showed up for the Coconut. Queeeeeesh and Golddigger ran 5-6 EC miles before the rest ran the normal 5. Hush Puppy rucked the route and listened to a podcast. It was a nice balmy morning for a run, and YHC found an Allen wrench in the middle of the road and saved countless tires from being flattened
ToolTime going away party at Sargento’s next Saturday please rsvp.
PRAYERS for Trooper Wooten and his family.
It was great seeing Smokestack for two posts this weekend!
There was just one rucker this morning. I thought about running but with a few nagging injuries, I thought better of it and stuck to rucking as planned. It was a good opportunity to multitask though….I had ti new songs to play at church this morning and rucking solonwas a good opportunity to listed to the songs and get in some “mental reps”.
Eight PAX showed up on a cool July morning that felt more like Spring than mid-Summer.
After a quick review of the route, it was 0530 and time to go.
First, the pledge.
Then, the mosey. The route this week was towards Snoballs, and the search was on for the mysterious Diablo Sambriches.
One of the great things about an F3 workout is the encouragement you get from the PAX. YHC ran with Roscoe this week, and little did we know about the encouragement we’d get to offer. As we moseyed, we came upon a group approaching from the opposite direction. Could this be a group of Sambriches? But wait, this group is approaching much too quickly, and they don’t appear to have satchels on their backs. Nope, it was the group of lady runners. We then came across another group of men this time. They were also moving too briskly and had no satchels but were walking a dog. Still no Sambriches.
As we approached Harris Teeter, we saw another group approaching in the distance. They were approaching at a fellowship mosey pace. They appeared to be geared up with their backpacks. Could it be? What do you know… it was the Sambriches. We quickly made the decision to run across to the HT parking lot to offer them encouragement. They must have been exhausted from their trip because as we approached most of them had stopped, bent over, and were appearing to be catching their breath. We moseyed through and wished them well.
We moseyed through the Snoballs parking lot to ensure their vehicles were safe (you’re welcome) and made our way back to the The Pub.
As we neared HT, we passed the Sambriches again. Still exhausted, they once again bent over to catch their breath. Bless their hearts.
We finished the mosey back to The Pub with some extra distance due to our good will divergence.
Def Leppard was clad in his hard-earned medal from the Tronmoss 5k. Well done sir.
Announcements
QSource – Sundays after Coconut Horse and Crossroads
Whetstone
Tool Time going away @ Sargento’s
911 Stair Climb – 9/14
Prayer Requests
Lynn Helm
Trooper Wooten
Prayer to take us out.
Until next time…
Well it’s another Thursday at the best afternoon workout in F3 (Midoriyama). 8 PAX posted for a Pizza Man delivery and it went like this.
Warm-up:
SSH X 20 IC
Don Q’s (for my brother ToolTime) X 10 IC
The Thang:
Let’s mosey
5 Humpee’s (Burpee at a speed bump)
Continue mosey to large soccer field
First thing is called 555 Standard and it goes like this:
15 – Squats
15 – Burpees
15 – Hand Release Merkins
5 Rounds of this
Let’s mosey around the soccer field and halt at the second one for some ab work:
LBC’s X 15 IC
Flutter’s X 15 IC
Big Boy Sit-ups X 15
Rinse and Repeat
Let’s mosey to the playground…for most that know me, know that I do a Monday Murph EVERY Monday so with the perfect amount of time left let’s do a 1/2 Murph with some extra burpees. We already got our mile in so it went like this:
5 Burpees
10 Pull-ups
20 Merkins
30 Squats
5 Rounds
Mosey back to the Flag….TIME!!!
COT:
Proverbs 3:5-6
5 Trust in the Lord with all your heart
and lean not on your own understanding;
6 in all your ways submit to him,
and he will make your paths straight.
-After reading this verse I discussed how you should ALWAYS “Trust in the Lord” and surround yourself with people that are accelerating like you. My family and I have gone through some tough times recently and I have reached out to several of you for spiritual help. I am very thankful and appreciative to have people like ya’ll that can help keep me strong!! By talking with each of you it helps me to understand and see where I need to work and accelerate more in my life. I challenge each of you that read this to think about areas that you need help accelerating in and reach out to your F3 brothers to help you. This is the reason we are together!!! Not everyone is at the same level but we should be accelerating towards the same ultimate goal!!!
Strong work by all that posted!!! It is ALWAYS a honor to be able to lead.
Announcements:
8/3-Sargento
8/17-Remembrance Run/walk at Rakin Lake from 10am – 2pm (Pizza Man w/ Q)
9/14-Uptown Charlotte Stair Climb
9/21-Stop Solider Suicide w/ SFN (More info to come)
9/28 -JJ5k https://runsignup.com/Race/NC/Stanley/CPC5KTraining
10/6 – Ragnar
Thanks again for the opportunity to lead!! Until the next delivery Pizza Man is OOOUUUUUUUUTTTTTTTTTT!!!
We had a date this morning with this firey lil’ thang we know named Short Sale but, as our luck would have it, 5:30 rolled around and S. S. was no where to be found! We, being the HIMs we are, we wiped our eyes, manned up, and threw a 45 minute party to work through the pain! YHC took the lead along with lots of suggestions from the PAX to help fill the gaps.
Warmups: (as we held out hope that our date would show)
SSH – 15 IC
Grass Pickers – 10 IC
Toy Solders – 10 IC
Thang:
Let’s mosey…was originally just going to head to the ampitheater but someone said “flag pole” so we head that direction instead.
Slaw calls LBCs as we wait for the six.
Pledge, now let’s mosey to the ampitheater (Volt was not a fan!)
AMRAP 1 minute each
Balls to the Wall
Divebombers
Flutter Kicks
Burpees
Dips
(may have been one more I can’t remember)
Mosey to the playground for more AMRAP
Australian Pull Ups
High Plank
Low Plank
Mosey to the main parking lot.
Route 66 Bear Crawl Mike Tysons. Montross called the Mike Tysons, but it was Slaw’s terrible idea to add bear crawls!!!! YHC was crawling like a toddler at one point, praying for it to end!
Jacked Up!
SSH – 25 IC
Seal Jacks – 20 IC
Plank Jacks – 15 IC
Crossover Jacks – 10 IC
Smurf Jacks aka Lil Gumby in the Woods – 5 IC
25 LBCs on your own
10 Body Destroyers IC
5 Burpees
I may have left out an exercise in the end but that’s how it goes! Time!
Announcements: Pizza Man’s picnic on 8/17 BE THERE!!!!!, SFN in the Stop Solider Suicide and Christmastown 5ks. Prayers: Huck, Allen Tate’s neck, Short Sale (glad all is well), Huck, Slaw and family (college), Stroganoff and family (college), and all the Kotters! YHC took us out!
Moleskin: Sometimes things don’t go as planned. We were a little worried about Short Sale not showing but glad to see it was just an alarm issue. It is unlike SS to miss! Sometimes things happen, life throws you a curve, and you need to adapt and overcome. That being said, we did just that. I took the Q and led us in an overall direction, but the other PAX supported me and called about half of the exercises as well and it turned out to be one heck of a beatdown, IMO. Great team effort today! It was great to share such a beautiful morning with these Folsom HIMs!
It was near perfect weather at the Goat this morning and 11 PAX came out to take advantage. Short disclaimer given and then the pledge. Quick warmup of 5 Burpee’s and then off on a mosey.
Stopped at the underpass and did 3 rounds of 10 Hip Slappers IC followed by 20 squats. Continued to mosey down 8th Ave to the basketball courts for some suicides.
Start on the baseline, run to free throw line and do 5 merkins then back for a burpee. Continue in this fashion increasing merkins to 10 at half court, 15 at far free throw line and 20 on opposite baseline. Repeat with Big Boy’s and IW Squats.
Head back to town with a stop at the underpass for 3 rounds of Wall Sits with 20 OH press IC followed by 20 American Hammers.
Next stop was the gazebo for 5 pull ups, 10 HR Merkins and 20 Jump Squats followed by a run up the hill and back. Get in as many rounds as you can in 10 minutes.
Six minutes of Mary to finish it out.
COT/BOM
When we live right, we leave right.
Are you bringing happiness to those around you, or causing them to worry? Are you helping others, or bringing them harm? When you tell someone you will do something can they trust you to do it?
Are you living a life that others will want to remember after you are gone or want to forget?
Proverbs 10:7 – “The memory of the righteous is a blessing, but the name of the wicked will rot.”
Announcements
8/3 – party for Tool Time at Sargento’s, RSVP on Slack
Need Q’s for Goat, other AO’s as well
Prayer Request
School starting soon
Epic Church has a group going on a mission trip – Doodles, Scribbles and Headcase going
Get a Grip’s Father in law is in hospital
Thanks to Top Hat for taking us out.
Good turnout on a great weather day for July. F3 is more than a workout and I appreciate the push you guys continue to provide in all aspects of my life.
I’m Broke
Today, 10 PAX posted at Wednesday morning’s premier running AO in Dallas, NC. We ran and got better than the day before.
What was really amazing is we saw a unicorn that is Allen Tate. As AT blabbered and spewed gibberish incoherently for several minutes with regards to topics from Trump, Twitter and him saying “my left arm which I write with goes numb, but I shoot with my right so I am alright”, we stood in awe. It was a sight to be seen for sure.
In all seriousness, it was great to see AT post again. We all hope he makes it a habit and gets better. #where’sHuck?
Prayer Request
Announcements
At 0530 YHC gave a quick disclaimer and said there would be some trivia in the workout. A question would be asked and after a little time for deliberation the pax would have to give an answer. If it was correct we just moved on to the next exercise. If it was wrong, everyone had to do 5 burpees. Dolph wished he had his phone to get some assistance from Google on the trivia questions, but that wasn’t allowed.
The warmup was a mosey to the traffic circle for some Corewood. Buckeye knew it was coming. We did 25 of each of the following exercises:
American Hammers
Crunchy Frogs
Pretzel Crunches (each side)
Dying Cockroaches
Mosey to the front of the school for some wall sits and merkins. We did a 30, 40, 50 and 60 second wall sit with 10 merkins in between each wall sit rep. Headcase saved us all from 5 burpees with his Larry Bird knowledge.
Mosey to the main parking lot and partnered up for Dora 1-2-3. Pax 1 did the exercise and Pax 2 moseyed around the first island in the parking lot.
100 shoulder taps
200 jump squats
300 LBCs
Mosey around the parking lot to the other parking lot adjacent to the tennis quarts for triple nickel. Lunges on one end and diamond merkins on the other. Due to time it really only ended up being a triple triple.
Mosey back to where we started for the COT.
You boys know your car and basketball trivia, but not so good on your Disney movies and women’s world cup trivia. It didn’t help that Sargento wasn’t there to get all of the questions right, like he usually does.
Announcements
Prayer Requests:
Lynn Hamm – undergoing chemo
Righteous Fox’s family – M’s father passed away
Thanks for the push today fellas. We all got better.
For the first time, there was a Ruck Division for the all important Tronmoss 5k
Read about it here.
http://f3gastonia.com/2019/07/22/2nd-annual-tronmoss-5k/
We rucked it, finished it, and got better because of it.
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