Category: News (Page 10 of 25)

NUOS

May 29, 2021 / Whoopee / 0 Comments

GrowRuck is coming (? some time in August if I remember correctly)-get signed up then show up for some EC with your ruck. Every Saturday we will have a few options. Today it was GasHouse and The Yank. We did similar workouts and the focus is more on ruck exercises and less on mileage with the ruck on. Both are important, but the mileage with the ruck takes a bit of time and this workout is meant to get you (un)comfortable with your ruck and exercises that maybe we don’t work on as much with regular boot camp stuff. HIPAA took The Yank and I had GasHouse this week. Below is what we did at GasHouse. HIPAA probably did something similar-we discussed briefly earlier this week.

WU: 10 reps each X total of 4 sets: ruck military press, bent row, upright row, squat. At the start and between sets we did 25 big boy situps (total 100). WU over, we grabbed the toys out of the truck and went into the woods behind the Schiele. Today the toys were a 40# sandbag, old bicycle, and wheelbarrow with 80# weights in it. We got to the bottom of the hill in the woods and dropped the toys, made a few laps with lunges, bear crawls, short mosey then picked up the toys and did a few laps up and down the hill. At the top we did some squats and Merkins. We eventually did some Bear with Me: ruck on and do an exercise with 20 reps after bear crawling about 10 yards. The exercises were Merkins, Squats, Mtn Climbers, Flutter Kicks, and Upright Rows. We grabbed the toys and headed back to start.

This was a good start but definitely needs to grow in intensity and duration. I think we did about 40 minutes total. Honestly, I thought I was going to spew Merlot. My twins graduated high school today and last night we had a little celebration with some friends.

I guess I could have picked a better weekend to start this but sometimes you just have to say Nut Up or Shut up….

Regular EC

May 23, 2021 / Whoopee / 0 Comments

Gentlemen-

We have an opportunity to prepare for GrowRuck in Charlotte schedule for the weekend of August 6 which is really just over 2 months from now. A few of us have been talking about this and it’s time to nut up or shut up. It starts this weekend, 5/29/21 at GasHouse. All you need to know is we start at 0600 and will go for approximately 50 minutes. It will involve weight (bring your own) and be a mix of boot camp stuff and PainLab stuff but no likely running. Future NUOS workouts and locations will be determined at a later date.

And yes, there will still be GasHouse starting at 0700 with coffeeteeria to follow. Remember, nut up or shut up. I’m talking to you.

Whoopee

GrowRuck 24

May 15, 2021 / Tiger / 0 Comments

GrowRuck is coming to our back yard this Summer. Weekend of August 6 will kick off GrowRuck in Charlotte. Weekend will consist of 2nd F event Friday the 6th, convergence boot camp Saturday morning, Grow School later Saturday morning, and then the Ruck event launches at 6:00 Saturday evening.

This is a great opportunity to attend leadership training, get to know Pax from other regions, and challenge yourself by taking on a task that maybe you’re a little unsure if you can complete. Growth does not happen without stepping out of your comfort zone and challenging yourself. Yes, it will be difficult, it will be hot and humid, but that part will only last a few hours, but the benefit of the weekend can impact your life and the lives of those around you every day (virous leadership).

If you can’t participate in the ruck event, you can register for and attend only Grow School.

We should be able to send 20 Pax from Gastonia Region. There will be training throughout the next few months to get an idea of what to expect. Register at Growruck.com

Step up men!

Tiger

Form at the Storm

May 11, 2021 / Dr. Seuss / 0 Comments

14 pax came out to the Storm. We focused on form in the “Hey Buddy WOD”, and the men pushed themselves and each other. Glad to have Cinderella back out on his birthday and the day before his F3 Anniversary.

Pledge

Warm-Up:

Hillbilly’s- Woops! I mean Goofballs

Hillbilly’s-back on track

Side stretches

Thang:

Hey Buddy WOD

Run to school

Then, 5 Rounds of:

10 Lunges

10 Air Squats

10 Big Boy Sit-Ups

8 Burpees

Run to circle

Catch Me If You Can

Partner 1 performs 5 Imperial Walker Squats and then runs to catch the Partner 2, who is NUR uphill.

Bear Crawl 1-2-3

Partner up, perform 100 Merkins, 200 LBCs, and 300 Plank Jacks as a team. While Partner 1 is doing the 1-2-3, Partner 2 Bear Crawls around the circle, then flip flop until all Merkins, LBCs, and Plank Jacks are complete.

Run back to school:

De-escalators:

10 DIPS, 20 Flutters, 30 High Knees

9, 18, 27

8, 16, 24

7, 14, 21

6, 12, 18

5, 10, 15

8 Burpees to finish.

Announcements:

New AO: Bunker: This Saturday, 7 a.m. at Yank

May 22 Amoeba Ruck

Requests:

SA and family

Big Pappy and family

Pillager’s Dad

Dry Rub’s M recovering

Word:

^jIncline your ear, O LORD, and answer me,

for I am ^kpoor and needy.

3 ⁿBe gracious to me, O Lord,

for to you do I cry all the day.

4 Gladden the soul of your servant,

for ^oto you, O Lord, do I lift up my soul.

5 For you, O Lord, are good and ^pforgiving,

^qabounding in steadfast love to all who call upon you.

6 ^rGive ear, O LORD, to my prayer;

listen to my plea for grace.

7 In ^sthe day of my trouble I call upon you,

^tfor you answer me.

But you, O Lord, are a God ^gmerciful and gracious,

slow to anger and abounding in steadfast love and faithfulness.

16 ^hTurn to me and be gracious to me;

give your strength to ⁱyour servant,

and save ⁱthe son of your maidservant.

Cinderella took us out; after which he was serenaded with a rendition of “Happy Birthday”.

Great work! Thanks for coming out! Keep at it!

Seuss

Freed to Bleed – Part Two

May 4, 2021 / Tiger / 0 Comments

Okay guys round one of our blood giving was a huge success, collected 33 units if memory serves. We have another opportunity to give on Wednesday, June 16 from 1:30 – 6:00. The site this time will be at Tech Works in Belmont, which is in the same building as Primal Brewery. Address is 52 Ervin Street, Belmont, NC 28012.

Registration is on American Red Cross website, but you have to be very specific in the search criteria to find the drive. When you search for the drive, type ” FThree Gaston” in the search field. You will not find the drive if searching any other words. Drive is open to M’s and 2.0s.

Blood need is critical, this is a great way to show leadership.

Site Q’s. please pass this along, and specifically mention the search criteria.

Tiger

CSAUP – Amoeba Ruck 5/22/21

April 25, 2021 / BOS / 1 Comment

Grab your 4 man team, a ruck sack and some weight and lets throw down a few miles!

Launching from Primal Brewery at 0900 on 5/22/21 four man teams will navigate their way to six checkpoints before circling back to the finish at Primal. At the start you will receive a team packet containing addresses of the checkpoints and a picture of the “thing” you need to find when you get there. With your team phone take a team selfie with the “thing” and text it back to YHC. Now move on to the next until you hit all six. Oh wait… There will be something for your team to complete at each check point before you move on. More on that later.

Once you find all six checkpoints get your team back to Primal to the finish line.

FACTS:

Estimated mileage ~ 12 miles by road. (If you are creative it should/ could be less.)

Estimated time ~ 3 hours. Back in time for lunch and a beer.

PACKING LIST:

Rucksack – Team must carry 100# minimum in rucks. This does not have to be an official GoRuck rucksack. Grab any backpack and throw some weight in it. Don’t have a backpack? Still no excuse. YHC has three loaners if you need one!

Smart Phone – for navigation and picture check ins.

FNG / Kotter – Bring em out!

This starts at 0900 so you can still post at your favorite Saturday AO. Come hit the Fighting Yank or our brand new, yet to be named “Bulldoggish” workout.

See you there!
BOS

PT Test – Pre-Blast

April 23, 2021 / Short Sale / 0 Comments

I’m getting some questions about the PT Test and what that may entail for tomorrow. I should have shared this before, so my apologies.

Location: GasHouse (Schiele Museum meet for warm-up)
Time: 0700

From there, boot camp and pain lab will fellowship mosey to Grier Track for the event which will be times and consist of:

1 lap (400 meters)
100 reps (as close to proper form as you’re able) of each exercise before moving to the next
Merkins
Squats
LBCs
SSHs
1 lap
75 reps of same 4 exercises
1 lap
50 reps of same 4 exercises
1 lap
25 reps of same 4 exercises
4 laps

In total it will be 2 miles and 1000 reps completed for time.

Pain Lab – due to various injuries or physical limitations you can modify as needed. This is a You vs. You, so the only “requirement” if there is any is the next time we do a PT test, you remain consistent to measure progress (unless rehabilitated and then you up the challenge to the above).

Suggestions for mosey can be: walk, jog, run, skip, bear crawl

For the exercises do the primary unless physically unable then modify as needed using the suggestions or your own:

Set #1 – Arms
- Merkins
- Dips
- Overhead Claps
- Shoulder Taps
Set #2 – Legs
- Squats
- Lunges
- Fire Hydrants
- Toe Touches
Set #3 – Core
- LBCs
- Bridges
- Superman
- Mtn Climbers
Set #4 – Cardio
- SSH’s
- Mtn. Climbers
- Overhead Claps
- Imperial Walkers
Mosey a quarter of the track and return (i.e. – half lap)
Circuit 1 – 100 reps
Mosey
Circuit 2 – 75 reps
Mosey
Circuit 3 – 50 reps
Mosey
Circuit 4 – 25 reps
Mosey 2 laps

Event will last 45 minutes at which point time will be called. Upon completing the full test, record your time. If time is called, record where you are at the time.

Goal is to perform the best you can and then we’ll revisit another time or two this year to measure your progress.

Let me know if any questions.

Short Sale

Which Way Should We Go?

April 21, 2021 / Dr. Seuss / 0 Comments

9 HIMS came out for a nice morning run- before the cold weather sets back in-at Prison Break.

Announcements:

PT Test at Gashouse this Saturday 7:00. All other AO’s will be open.

Individual packs of Kleenex and wipes for Freight’s ministry.

Requests:

Turtleman

Gumby’s Mom

SA and family

Big Pappy and family

Pledge

Happy to sub for my brother and good friend, Roundup!

You guys continue to push and encourage me!

Seuss

4/18/21 – The 2021 Tronmoss 5k Preblast

April 6, 2021 / Montross / 0 Comments

For years now, the Tronmoss 5k has been a staple on the local F3 calendar. Well, except last year. It is THE premier 5k event held in Dallas NC before 8 am and each time is a little better than before. This year will be no different.

Opportunity – My friend Nick aka 4-Leaf called me while I was driving to the beach last week and told about a sad story of domestic violence where a guy shot his wife in the head and killed her in front of their teenage daughter late last year in Pitt County.

Story:
https://www.witn.com/2020/09/21/pitt-county-man-charged-with-estranged-wifes-murder/

Some HIMs from F3 ENC and their local FiA are raising money to help out the daughter through the Love Shouldn’t Hurt 5/10k on 4/17 and he asked if I could help spread the word and get some guys involved.

Event link:

Solution – I am Qing this years Tronmoss 5k as a virtual opportunity to participate and help out. We are adding a 10k this year too! You can choose to run a 5k, run a 10k, or ruck a 5k. A $10 donation is encouraged to participate (of course, NOT required!…F3 is free). It will be held during Crossroads at 6:30 am, starting and finishing at Ingles in Dallas, NC.

Option 1 – You can register officially here for the Love Shouldn’t Hurt 5/10k event here: https://checkout.square.site/buy/LBEQSD5RYGGRWLCBLY5X4I6H

Registration includes a commemorative patch. Simply register and add your F3 name as well as F3 Gastonia. Nick will send your patch to me amd I’ll distribute them. They will look good on on ruck bag or if you collect patches (it’s a rucker thing). 4-Leaf donated the patches and is giving 100% of the patch proceeds to the cause. Even if you dont want a patch, you can register to donate and just note you don’t want the patch.

Option 2 – I will also gather cash donations at Crossroads Sunday 4/18 and donate them.

Love Shouldn’t Hurt patch

Servant Leadership – 3rd F

April 1, 2021 / Breaker Breaker / 0 Comments

A devotion on Servant Leadership from Bible App You Version (Theology of Work)

Jesus Teaches about Serving Others – Mark 10:35-45 NLT

³⁵Then James and John, the sons of Zebedee, came over and spoke to him. “Teacher,” they said, “we want you to do us a favor.”

³⁶“What is your request?” he asked.

³⁷They replied, “When you sit on your glorious throne, we want to sit in places of honor next to you, one on your right and the other on your left.”

³⁸But Jesus said to them, “You don’t know what you are asking! Are you able to drink from the bitter cup of suffering I am about to drink? Are you able to be baptized with the baptism of suffering I must be baptized with?”

³⁹“Oh yes,” they replied, “we are able!”

⁴¹When the ten other disciples heard what James and John had asked, they were indignant. ⁴²So Jesus called them together and said, “You know that the rulers in this world lord it over their people, and officials flaunt their authority over those under them. ⁴³But among you it will be different. Whoever wants to be a leader among you must be your servant, ⁴⁴and whoever wants to be first among you must be the slave of everyone else. ⁴⁵For even the Son of Man came not to be served but to serve others and to give his life as a ransom for many.”

Then Jesus told them, “You will indeed drink from my bitter cup and be baptized with my baptism of suffering. ⁴⁰But I have no right to say who will sit on my right or my left. God has prepared those places for the ones he has chosen.”

Leaders Must Be Servants

In the book of Mark, chapter 10, we see James and John asking Jesus to share in his glory by sitting at his right and left hand. In such positions, they would receive both honor and exceptional authority. Jesus seized this teachable moment to reveal something radical about his style of leadership. He explained that Gentile leaders “lord it over their people” and “flaunt their authority.” But followers of Jesus must walk a different path.

“Whoever wants to be a leader among you,” Jesus said, “must be your servant.” The Greek original of this reads more literally, “Whoever wants to be great among you must be your servant.” The word translated here as “servant” is diakonos (the word sometimes used to refer to a table waiter). A diakonos cared for the needs of others rather than his or her own needs. It denotes a person who serves in some subservient and humble role.

Jesus’s vision of leadership must have shocked his disciples. How can a leader also be a servant? This question continues to unsettle followers of Jesus today. All people tend to seek position and power rather than opportunities for humble service.

Servant leadership is as countercultural today as it was in the time of Jesus. Yet when we are in charge of people, we are called to be their servant. We must treat others with respect, care for their human needs and seek what is best for them, even as we seek the best for the organization in which we are a leader. Following Jesus’s leadership is not easy, but it is our calling as Christians who seek to obey and imitate Jesus.

Reflection

When you hear the phrase “servant leadership,” what or who comes to mind? Have you ever experienced this kind of leadership from one of your leaders?

Prayer

Dear Lord, I am challenged by your vision of servant leadership. This sort of thing doesn’t come naturally to me. Lord, transform my thinking and my attitudes. Help me to see the needs of my coworkers and reach out to care for them.

May I lift up those who are officially below me, seeking to honor them and acknowledge their contributions. Help me to exercise the authority given to me with humility, always seeing myself first and foremost as your servant, and therefore the servant of others. Amen.