Fitness, Fellowship, Faith
11 HIMs for another wet Crossroads. 1 rucker, 1 doing the run walk ,the rest ran. Mileage anywhere from 10 to 2. Great to see everyone.
Announcements: Christmas Party December 12, Thanksgiving 5k in the works.
Prayer Request: SA’s family, Slaw, Gouldelock family, Broke’s M upcoming surgery, Mayors M, Blart’s M.
YHC took us out, thanks for the opportunity to lead.
8 PAX ignored the forecast and got in some miles at Crossroads. Seuss and Roundup threw caution to the wind and ran down the highway in dark clothing. Broke and Freight were feeling European today and ran 5 kilometers, while Haze, Loveboat, and YHC were far more patriotic and finished out 5 American Miles. And I’m sure Mayor did something equally reckless.
For QSource, the main takeaway was that you can, in fact, purchase bananas 1 at a time. After that, we might as well have gone home, because the lessons had already been learned.
Usual announcements and prayer requests.
Until next time,
GD
Most men in life are in the middle of the bell curve unless we choose to be be better than that. If you believe you are one of those guys in the middle, then this is especially for you. I am talking to the guys that post a couple days a week and call it good. The guys who are passively involved in one or two F’s. The one’s who don’t avail themselves to all the items on the F3 Menu. The ones who won’t do a CSAUP or Q a workout regularly. The ones who don’t lives their lives intentionally and “oversleep” instead of making a decision to wake up and get after it. This challenge is to push that bell curve to the right.
I have heard some clamoring among the Gashouse PAX for a challenge along the lines of the 40 day challenge so here it is.
No excuses!
VISION: In November you are going to challenge yourself to a few required physical tasks as well as maintaining standards to increase your acceleration.
This challenge can be modified based on your fitness level but make sure you make it happen.
ARTICULATION:
1st F Requirements:
100 Miles combined run/ruck miles for the month to include:
-At least one ten-mile run and…
-At least one 12-mile ruck
-Or…one combined run/ruck of 15 miles
One Murph workout
Combined total of at least 25 workouts (30 minutes minimum, CSAUP’s count as 1)
Hydrate and take in protein after each workout.
Dietary Guidelines:
No Soda
No Fast Food
No sweets
No chips
More water
More salads, vegetables, and lean meats
No alcohol* (except at Bottom’s Up, F3 Gastonia’s only standing 2nd F event. Limit yourself to two drinks (Moderation in all things, including moderation))
Cheat meals must be EARNED! (with the exception of Thanksgiving. Thanksgiving is a cheat day)
Seven workouts in a week earns you a cheat meal.
Going to Q-Source on Sunday morning earns a cheat meal.
If you have never been to a Q-Source session and go to your first one, you get an additional Cheat meal.
Persuasion: Don’t be weak. If you aren’t strong, you’re wrong. That is it. Make a shared Google Doc with your Shieldlock to track your mileage. Journal your posts using Notes on your phone or some other method. Post on Slack to update on your progress #accountability
YHC encourages Site-Q’s to schedule a long run or Ruck or Murph sometime during the month.
If you have questions, feel free to ask. Otherwise, commit now to the challenge and quit making excuses. Covid 2020 has been a real challenge but we can continue to improve. Prepare for this challenge now so you are ready. The challenge begins with a ten miler at the Coconut Horse on November 1st, followed by Q-Source. I am sure my friends in NOGA will make a similar option available.
EXHORTATION: Quit being soft,
Roscoe
Rolled into Crossroads hoping the rain would hold off for our run. Warmed up with Gumby under the gas canopy then here comes Broke soaked from head to toe. He caught the tale end of the rain showers for the morning and found a nice puddle while catching some EC in the dark! It slowed to a mist as the other HIMs arrived so we took off while we were in the dry. The rain held and it was a great run. We reassembled for the pledge and COT.
No new announcements (Convergence / PT Test / Brew Ruck / WLMS 5k) but per the Nan-Tan please remember to respect others if you have been diagnosed or exposed to someone with COVID and stay home.
Prayer Requests:
Broke’s wife surgery and safe travels / Anchorman / SA / Unspoken / Gumby’s Mom / Purple Haze & Huckleberry job search
Moved indoors for coffee and Q-source just in time as the bottom dropped out soon afterwards.
There was a lot of discussion early on from those who posted at the 6:30 starting block about the distance. Some were feeling supportive of Freight running his 5K. Others (Blart) said he wasn’t going to let Freight hold him back from getting in his five miles. So, three ran a three.1, three ran five and two ran 10 and one run/walked for rehab, but he is a sad soul and shouldn’t be mentioned (me).
We will now be tracking the daily progress of the corvette and its repair. While there today, a minivan came and pulled it down from the blocks so it is resting on its four tires again.
Announcements: Something on Halloween and a PT event coming up. Broke spoke so fast that I only had three words written.
Prayers: SA, Goodelock (Cancer), Huckleberry.
Q took us out in prayer and then we had some great discussion on schooling. F3 Qsource baby!!!
Does anyone still read these back blasts? If I don’t get 15 likes/hearts/whatever…I will not do them again and will be eternally on Watts Up’s list.
It was a cool start for a Crossroads morning but it warmed quickly when Broke handed me the Site-Q flag. I’ll say it was quite an honor to pick up the reigns from a couple of great HIMs (Sister Act & Pizza Man). No pomp and circumstance just the silent pride of knowing you’re being entrusted with something of great value. I proudly stomped the shovel into the ground and let Old Glory begin to wave! As AOs go, I’ll have to admit this is probably my favorite… where else can a man consistently get all 3 Fs in one stop. 10 HIMs set out in various directions for the GTP run. All made it back safe and sound.
Announcements:
Prayer Requests:
YHC prayed us out
Blart executed Q-source superbly. He began Leave Right (Q4).
Two of us ran, had good fellowship, and discussed “Courage” during QSource.
One runner two Rucker’s, three Rucker’s four. Everyone who showed up today was feeling the pain from something. Blart was the lone runner for a bit. Dr. Seuss was angry to ruck, but did it nonetheless.
Announcements: JJ5K.
Prayers: Linda Crews Family
Qsource on Contentment
11 posted to Crossroads Sunday and either ran or rucked. No riding this week. 10 stayed for Q-Source where the topic was consistency. As for the title you had to be there.
We ran and the Q source was on commitment.
Prayer request: Several Pax injured right now, loved ones, and each other.
Events:
9/12/20 Shooting then Cookout at Allen Tates.
9/19/20 CSAUP at Folsom
The Bed Pan is Full
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