Fitness, Fellowship, Faith

Tag: F3 Gastonia (Page 10 of 22)

Deep Thoughts by Oompa Loompa

YHC rolled into Starkville about 10 minutes early to find all the PAX ready to go.  We took the weights up to the well lit tennis courts and set up 6 stations.

Station 1

  • 25 lbs – Squats

Station 2

  • 10 lbs each hand – Randys

Station 3

  • 10 lbs – LBC’s

Station 4

  • 15 lbs each hand – Triceps

Station 5

  • 3.5 lbs each hand – Moroccan Nightclubs

Station 6

  • 40 lbs – Curls

 

We listened to a nice selection of metal music, rotating stations at the end of each song. Right before time was up, we carried the weights back to start.

We did 22 merkins for the troops and then finished up with the pledge and COT.

Thanks to Oompa for the life long lessons learned this wonderful evening. Lessons like to “never take any responsibility” and to “be sure to go to the bathroom right before people start to pick up the chairs” at a church event. This was important information taught by a man with the ability to adapt, survive and excel in any situation.   This information has been logged in the Starkville Rolodex for future retrieval.

Thanks to all for the opportunity to lead.

Big Pappy

James 2:26 “For just as the body without the spirit is dead, so also faith without works is dead.”

Buckeye’s Birthday Bash and Burpees

It was a cool Monday Morning, a couple of HIMs did some EC.  Freon came out of a bush.  We did some group AMRAP with various Shoulder, Leg and Ab exercises.   SA commented on my excellent Merkin form.  The rain threatened but never really came.  We did not mosey far from home.  Neither Dr. Seuss or Golddigger broke a sweat.

Pledge

Prayer Requests

Volt, Bed Pan, Anchorman, Whiskey, Utter, Pacer

Tigers Father

Virus son for safe travels

Kids taking exams

 

Announcements

Convergence 28th at Schiele Museum at 7 AM

Pay Montross or Breaker Breaker for P200

January 4th Christmas Party – Lewis Farm –  Talk to Rhoadie

 

Shell Shock prayed us OUT

I need rain gear……

Pulled into the parking lot at 5:15 all alone. Finally at 5:25 i see some head lights-Whoopee, and then some others.  Finally 5:31 Sargento gets to the Pavilion stage around the Christmas and we are ready.

Pledge

Quick mosey/run to the parking deck for some dry space to start the warm up

Slaughter Starter  20 burpees (Asked Slaw if he wanted to call it but he said no your are the Q)

Merkin jack x 10

LBC x 10

Flutter kicks x 10

Mosey to the last covered level, running both side before advancing to the next level

Circle up for Burpee Jacks (thanks Clavin) Merkin jack x 10 , and Flutter kicks x 10

Mosey back to the bottom

Circle up for Burpee jacks x 10, Merkin jack x 10 , LBC x 10 and Flutter kicks x 10

Quick 10 count in between some of these (some counted faster than others)

Partner up: partner one does listed exercise while partner two runs to the last covered level and back down the stairs

100 Squats

200 LBCs

400 flutter kicks

Another quick 10 count the rinse and repeat with the following:

100 Merkin jacks (modified down to 50)

200 flutter kicks

400 LBCs

Quick 10 count

Mosey back to the last covered level and back down stop at each level for the following

sprint from wall to wall  – levels 4 & 2

Nur from wall to wall -levels 3 & 1

Mosey back to the Pavilion and gather at the Christmas Tree

2 minutes left to finish with a 1/2 Slaughter starter (10 burpees)

Time

Announcements: Christmas Party (after Christmas), up coming CSAUP, convergence 12/28  Gashouse, EC rucking/shopping , i most likely forgot a few

Prayers – Roscoe-has a friend with two kids fight against a tumor and Leukemia,  DryRub’s M, Tiger’s dad, Sargento-a kid he know has been passing out, EZ Rider’s son

 

Thanks for allowing me to lead!!

 

Until next time

EZ out!!

 

“Yeah, I’m gonna need better shoes.”

Palmetto 200 training is kicking into high gear. There was a nice crowd out there on this fine morning. All runners this time, no ruckers. Today even brought out Kingpin for his first PrisonBreak post. He logged in about 3.5 miles and all in basketball sneakers. That’s real rock pushing! He did determine there will be a shoe purchase very soon though. Nice work by all.

Pledge

YHC took us out in prayer

No Burpees

15 showed at Midoriyama on this beautiful evening

Warm up SSH 10 IC

DON Q’S 10 IC

Merkins 10 IC

Lbc’s 10 IC

 

THE THANG #1

Mosey to hill for 11’s squats at bottom lbc’s at top

#2

Back to playground for a little  Dora

50 pullups

100 perkins

200 dips

#3

Mosey to parking lot for some descalating Mike Tysons on one side bear crawl to other side and Rockie Balboas untill six arrives for 10 to1. You are welcome Tesla.

Back to start for a little mary..

 

Pledge

 

Announcements  :

Roadie and Roundup collecting for Dallas Christian Social Ministry for there angel tree to provide toys and such for kids..

Montross collecting p200 money…

Christmas party Jan. 4th Preblast coming??

 

 

Prayer request given ,several with family members needed prayer, also those dealing with illness .

 

Out with prayer

Blart…✌

Drink Up

Watts Up led us off with a few rounds in Cadence.  Next thing you know he had the Bootcamp moseying away, leaving me with a thirsty pack of Painlab ready to start drinking.  Well, we would have started a bit sooner had I not forgot to set out the mini station weinke’s in advance.  Taking note of how many HIM’s we had for Painlab, we added a few kettlebells to the rounds.

Linus has no music, Q fail noted, Rudolph to the rescue.  His phone had no issues telling us it was cold.  No worries, we had plenty of alcohol on hand.  First round was working with Cases of Coors, not the light variety.  Best I can tell we completed two rounds of the following:

Heels to Sky x 25

Merkins or Block Merkins x 25

LBC’s x 35

Flutterkicks x 100 (sgl count)

Overhead Block Press x 25

Big Boy Sit Up’s x 25

Block Squats x 25

Curls x 25

Kettlebell Swings x 25

Something else x 25

In between each set was a 20 yard mosey (however mosey you feel) and complete one flying squirrel.  Double back and drink some more.  Rudolph had me doing anything but slow mosey which included some Nur and Karaoke.

Getting a bit tipsey it is time to journey on to the bar crawl.  Taking our not needed Coors cases with us, we slow mosey down the Schiele trail to our two bar bridges.

Still managing to hold my merlot, we started a bar crawl named one bourbon, one scotch, and one beer.  Ie, One exercise, one constant, one ascending burpee.  These essentially sucked, and this is how we partake.

Homer Marge IC

20 Dying Cockroach

1 Burpee

Mosey to next bar:

Squats IC

20 Dying CR

2 Burpees

Mosey……..

Merkins IC

20 Dying CR

3 Burpees

Mosey……..

CDD’s IC

20 Dying CR

4 Burpees

Mosey……..

Boxcutters IC

20 Dying CR

5 Burpees

Lunge Walk Mosey to the last bar (you can about imagine how this looked)

20 Dying CR

6 Burpees

Still about 12 minutes on hand changed to some Partner AMRAP’s.

Partner one KLAW about 3/4 up the hill, Partner two AMRAP American Hammer

Rinse and Repeat with V-up’s.

Good enough to sober us up a bit to drive back, take what’s left of the Coors and bring them back home.  I’m not a traditional Painlab attendee, but I love Q’ing this group.

Until the next time.

Aye…..Linus

Point A to Point A

Well, with me having the Painlab Q tomorrow, this is about the closest I have been to owing a backblast prior to me gearing up for another.  The week has come and gone, and so has my schedule.

Long story short, we worked out.  We found ourselves starting at point A with group A running to point A to relieve group A.  When complete, we return to point A, rinse and repeat.  This somehow formed a repeating Parabola, mirror symmetrical and U shaped.  Turns out my body is still U shaped, but we had a great time.

Many welcomes to FNG Hermie who worked out with Painlab, Whiskey from Shelby and Udders from Greensboro.

Announcements:

Christmastown Ruck – 12/11 – 2.0 Friendly

Operation Sweet Tooth – Toy collection all this week and Saturday AO’s.

Sweetleaf has his permit, watch the roads

Prayers:

Cheesehead, sister with bone/hip cancer

Holidays, mental health and those reminiscent of past loved one’s.

Until next time which is tomorrow.

Aye….Linus

 

ChristmasTown ‘19 SpeedForNeed

Man, this year has flown by. Seems like it was just a few months ago when Speed For Need rocked the Christmas Town 5k. I’ve been a part of several SFN events, but there’s just something special about this one. It’s under the lights of the famous Christmas Town spectacle shown every year for well…..every since I can remember. Not is it that, but being the season it is and the environment it’s held, provides F3 PAX the opportunity to give a gift to those with special needs. That gift isn’t just rolling through a town showing the largest Christmas light display around on the coolest wheelchairs ever made, but it’s the gift of love, support, and encouragement to those and their families. Millions of children experience and live with some type of special need. These children truly are special. They deserve awareness, attention, and support everyday. This is where Speed For Need steps in. To be able to see the joy, excitement, and hope in these kiddos’ eyes is what drives the program.

Leading up to this years event, Pizza Man had reached out to the region asking for  Qs to help lead and organize the run. YHC knew I’d be participating in the run and hadn’t heard if anyone had spoken up so I offered. Pizza Man in turn said Dr. Seuss has also offered and that we would plan a co-Q with some guidance and assistance from Pizza himself. Little did I know there was so much to do and organize for such an event. Thanks to Pizza Man for all the preparatory work which left Seuss and I the responsibility of getting our track commanders fitted and buckled in their chairs. We were to make sure our pushers were assisted and of course make sure all have fun.

At around 5:30 pm, we all gather up to lay hands on one another, the track commanders and families for a word prayer for safety and enlightenment during the race. The track commanders were all saying how they were going to win and how we better push them fast as we can push across that line. With a lot of mumblechatter and fellowship, we mosey the group up to the starting line. While waiting for the signal, we all feel a couple rain drops. This rain was supposed to hold off. It’s just 25-30 minutes we are asking for. Anyway, the bottom dropped and it left us asking whether or not to call it for the track commanders. After speaking with the parents and the kiddos themselves, it was confirmed to proceed with the race. So, here we go, drenched by the rain, but filled by the spirits of these guys in the chairs. As usual, Evan is the talkative one and declares he will never be beaten in a race. He is off almost at a sprint and leaving the rest of us to make up some ground. It wasn’t long for Owen, Colton, Megan, Sarah,  and Nathan are hot on his heels. Nehemiah, close behind, is settling in on a good pace. The first mile was over just like that and the track commanders were locking in their paces. No need for water at the half way point for these guys. Let’s keep at it. I must admit, out of every 5k run I’ve ran, this one is the toughest due to the all the hills. This wasn’t an issue for our racers though. They plowed right through it like a jog on a flat track. The neighborhood citizens were cheering them on from every house on the track. This was boosting them into that second wind and  boom, we are at the home stretch. At this point, I wasn’t sure who was leading, but I know everyone of them were winning! As the racers cross the finish line, victory was being proclaimed. Each track commander put it on the line and conquered the mission. Great work guys. Evan, Colton, Nathan, Owen, Sarah, Megan, and Nehemiah were all awarded their Speed For Need medals and the victory party began.

I believe I speak for all of the Gastonia Region PAX who participated in this event when I say, these experiences are a blessing to be a part of. There’s nothing more fulfilling than being able to bring joy to the track commanders in these races. Many of the PAX who participate are actual runners. Some are not, but when it comes down to “Who Pushes Who” in a race, I believe the track commanders are the ones pushing. I know they push me and it’s why I continue to participate. Thank you to all who came out to run, push, setup, or just hang out.

MW and Dr. Seuss out!

 

61

When most of us think of the number 61, we think of baseball. Whether its Roger Maris’s home run record or maybe Nolan Ryan and Tom Seaver who each had 61 shutouts.

At Folsom, the number 61 has a different meaning. Today marked the 61st day Allen Tate has failed to post at Folsom. 9 HIM’S honored this day by putting in some hard work to better themselves and those around them.

The Thang

  • Mosey to tennis courts for 4 corners.
  • Set One
    • 1st corner – 61 LBC’s
    • 2nd corner – 61 Squats
    • 3rd Corner – 61 Flutter Kicks
    • 4th Corner – 61 Hillbillies
  • Set Two
    • 1st Corner – 61 LBC’s
    • 2nd Corner – 61 Merkins
    • 3rd Corner – 61 Imperial Walkers
    • 4th Corner – 61 Big Boys
  • Set Three
    • 1st Corner – 61 LBC’s
    • 2nd Corner – 61 Hillbilly Squats
    • 3rd Corner – 61 Shoulder Taps
    • 4th Corner – 61 Mountain Climbers
  • 4th Set – Missed Q-  Qty Doubled
    • 1st Corner – 122 LBC’s
    • 2nd Corner – 122 Moroccan Nightclubs
    • 3rd Corner – 122 Moroccan Nightclubs
    • 4th Corner – 122 Moroccan Nightclubs
  • 61 more LBC’s
  • A quarter mile mosey back to the flag

We finished with the pledge and COT.

Announcements

  • Operation Sweet Tooth this Saturday
  • 21st Service ruck before Folsom.
  • 28th Convergience

Prayer Request

  • Medicine Woman
  • Freight
  • Each Other
  • All spoken and unspoken.
  • Bedpan  (Praise report)

We need to continue to support each other and continue to do whatever we can to get the kotters back out.

It is always an honor to lead.

Big Pappy

“And if anyone’s name was not found written in the book of life, he was thrown into the lake of fire.” – Rev  20:15

 

 

 

 

Monday Strong

9 HIMs showed in the gloom at the Snoballs parking lot to get the week started off in a positive way……with a nice beat down on a cool Monday morning.

Quick warm up with 10 IC side straddle hops and 10 IC imperial walkers.

Let’s mosey to Martha Rivers Park to the center of the baseball fields.

The Thang

Let’s do some 3 spoke work as follows:

3 groups to run out to the end of each of three spokes of the baseball field wheel.

Group 1 – 50 Merkins

Group 2 – 50 LBC’s

Group 3 – 50 Squats

Plank for the six between each set.  One set is done after all three groups have ran all three spokes.

Rinse-Repeat

Mosey to the back soccer field for some four corners:

10 Merkins – 20 Squats – 30 Mountain Climbers – 40 Flutter Kicks

Repeat in reverse

Repeat set one

Mosey to the picnic shelter for some last work in the park:

IC dips X 15

IC derkins X 10

IC step ups X 20

IC dips X 10

IC derkins X 10

Time running out, time to mosey back toward the start

One quick stop at the Park entrance for 30 IC Flutter Kicks

Mosey back to Snoballs for the COT

Announcements – Prayer Requests – Circle Up

Thanks for showing up and allowing me to lead.

Good work men.

Until the next one.

Aye!

Stroganoff

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