F3 Gastonia

Fitness, Fellowship, Faith

Tag: F3 Gastonia (Page 4 of 22)

Backin Up My Boy

October 10, 2022 / / 0 Comments

Man I’m loving the cooler weather!  15 PAX and 1 FNG (nice work ehing Chubbs) showed at PB to put in some work and get’er done.  Montross said he might be a little late getting back in since he was going to attempt a full 5 miles this morning (his 1st in a while).   Off we went and back we came.  T-Ron was right so YHC jumped in and finished us out.  Welcome FNG Robert Comery aka Rum Runner.

Announcements:  Amoeba Ruck 10-8 @ 1st ARP / Alzheimer Walk 10-8 / Bit of Hope 5K 10-8 / Convergence 10-15 @ Bulldog / If you know any Track Commanders for Chrismastown 5K let Broke know ASAP

Prayer Requests:  Mayor’s M traveling / PH’s Mom & Dad / Mayor in general / Huck / Sarlacc employment / one I couldn’t hear / Striper”s knees

Excuse Me While I Kiss the Sky!

PT Test (again) at the Gashouse

August 28, 2022 / / 0 Comments

A smaller crowd today for the PT test but who cares?  The ones that showed got after it in a big way.

YHC warmed us up with five reps of the testing exercises….merkins, squats, LBC’s, and SSH’s.

We then moseyed to the flag and said the #pledgeofallegiance

We moseyed to the track, set up the bluetooth speaker, laid out the weinke, and started the clock.  Broke and Wichita were in the early lead on the first lap.  It stayed that way throughout.  The form was really good today compared to some earlier tests, with each PAX getting the most from each rep.

Noisy cricket was only on his second F3 post and was getting after it for a second post guy.  Volt has the be the most improved PT test guy based on history…he keeps getting faster.

Wichita was running very fast on the laps and that was the difference today.  YHC decided to run a lap with him towards the end and was gassed after one lap.

Linus was his steady self and pushing each lap.  JJ was also steady and concentrating on form.

El Toro had to leave early.  When it was over, Broke was within 16 seconds of his best time from 2021.  Linus has his second best time, as did JJ and Volt.  Wichita beasted it with a 31:36.
This was a warm, muggy morning so look out if we do it on a 50 degree day.

We returned back to start and did five minutes of Broga with some stretching, planking, and pulsing.

YHC took us out in prayer.

Prayer requests are:  Huckleberry, Turtleman, Striper’s brother, Bos

Are you “working out” or Training? CSAUP’s can make a difference.

August 23, 2022 / / 0 Comments

As the current 1FQ, I thought it would be a good idea to remind the PAX of F3 Gastonia of a few opportunities coming up that can and will influence your training over the next six or seven months.  Are you tracking your workouts?  Are you trying to be younger next year?  Are you going through the motions or do you train with intention?  Here are some events to consider doing and get your mind on actually training for a purpose.

First and foremost is the PT Test this Saturday at the Gashouse.  Whether you have done one or not, it is good to memorialize your times and see how your fitness stacks up.

Second, the Iron Pax Challenge is out there for September.  Although it isn’t a CSAUP per se, I would argue that if you do each week’s workout it truly is a CSAUP.  Gastonia so far has a weak showing on the sign ups…Sign up here….

Register for the IronPAX Challenge

Third, the local 50 Mile relay is almost here.  Defib is the Q for this event.  It begins in Dallas at 0400.  You should be home for lunch.  This is a running relay with four man teams.  Each leg is roughly 4 miles in length so  every fitness level can do it.  The sign up is here…..     https://f3gastonia.com/event-signups/csaup-50-mile-relay/

Next, you have seen the cool hi viz yellow tshirts at many AO’s over the years.  The Dam to Dam relay was started by two F3 guys and runs from Lexington, SC to Greenwood, SC from one dam to another for a total of about 60 miles.   The race is well organized and is a one day event.  Last year JJ ran it and came home and went to a concert in Charlotte with his M and posted at the Coconut Horse the next day. YHC has run it as a four man team and a six man team.  The race sells out in an hour.  Registration opens on Friday, September 2nd at 0659.  Get your teams together now and start training.  Here is the sign up link.

https://damtodamrelay.com/

Lastly, the Mortimer 100 is in March and is a 100+ mile relay from Granite Falls to the top of Howard’s Knob in Boone.  It is an asskicker.  You should always be training for this one and HTFU.

Roscoe

 

 

 

 

Yo Mammon! (Crossroads 8/7/2022)

August 21, 2022 / / 0 Comments

Twelve PAX showed for a much cooler yet foggy ride / run at Crossroads.  Since I’m late on this one that’s about all I remember except for Broke jamming his pedal on his leg climbing North Street hill.

Annoucements:  Blood Drive 8/10 , Freight moving 8/13,  F3 Dads @ Camp Thunderbird & The Yank 8/20, PT Test @ Gashouse 8/27, CSAUP 50 Mile Relay 9/10, Skating with Mayor 9/17, JJ5k 9/24, 2nd F Lunch TBD 9/28

Prayer Requests:  Round Up’s Grandmother (Stroke), Wirenut family & friends at work, Big Pappy’s family, Sarlacc’s daughter

Maddona at crossroads?

August 14, 2022 / / 0 Comments

Well Maddona didn’t make it to crossroads but she did arrive at QSourse.

13 including myself made it to run, bike , ruck, walk . Great crowd and even better weather.

Miles were logged.

Also strong crowd to follow at Q source for a word on prayer.

As we sit Mayor noticed the song playing in background and yes it was Madonna “just like a prayer”

Thanks for opportunity to lead today

Pray for your brothers

Blart…..

 

 

 

Tour De Folsom…..revisited

August 2, 2022 / / 0 Comments

Warmarama
SSHx10 IC
Hillbilliesx10 IC

Mosey to amphitheater

Thang

Triple Nickel time. 5 decline Merkins then to the top of the hill for 5 burpees. Rinse and repeat 5 times.
Mosey over to the ball field parking lot.
Line up for some 11’s. Jump squats on one end and lunges on the other(count 1leg).
Mosey over to the upper fishing pond parking lot. Line up for some Route 66 using Bobby Hurley’s.
Mosey on around to the tennis courts. 4 corner escalator. First corner 10 merkins, next corner 10 merkins + 20 French fries(count both arms), next corner 10 merkins + 20 French fries+ 30 mountain climbers(count both legs), fourth corner 10 merkins + 20 French fries, + 30 mountain climbers + 40 LBCs.
Mosey back to start. With a couple minutes left YHC calls on a PAX to lead us with one, Balljoint calls 5 Burpees OYO. Wichita adds in 20 merkins OYO.
Time!

Pledge

Announcements: Blood Drive August 10th, JJ5K (date unknown), Snowbird men’s retreat September 16-18

Prayer requests: Sparky’s parents, Achy Breaky’s uncle, Huckleberry, Goudelock family, Big Pappy and family, Melinda White, Clint Hudson, Wirenut’s 2.0, Stogie’s neighbor, Bedpan’s M

Moleskin; You can be out of this group for months, but when you do show back up, it’s like you were never really gone. Except for the fact your body lets you know you’ve been out. It’s always an honor to lead you men. As I mentioned during the Q, it’s crucial in today’s society for men to be MEN! “Toxic masculinity” is a term used to tear down that notion. It’s not toxic to be men. It’s biblical. Also, confidentiality is a big part of F3. What we share between each other stays our group. Trust can easily be lost. That being said, I’m thankful to be a part of this thing called F3.

SYITG

MW out!

Substitute Q – Labyrinth 7/6/22

August 1, 2022 / / 0 Comments

5 PAX met for some kettlebell work none of us expected.

JJ, Watts up, Murtaugh, EZ Rider and myself kicked it off with a warm up and then did the thing.

Single-arm over-head march down to the bank parking lot then split into sort-of pairs and did some butterflies, swings, curl and press, alternating between that and a mosey down to the entrance for burpees and big boys.

After we finished an absurd number of each of those, we marched back up to pelicans and did a few rounds of Mary with JJ going for the flutter kick world record.

COT, announcements, pledge and EZ said a word of prayer. 


A good time was had by all!

– Maybelline

Midoriyama Sweat Fest

July 29, 2022 / / 0 Comments

It was your typical Tuesday at Midoriyama this time of year… hot & muggy.  Luckily the cloud cover knocked a few degrees off the thermometer so thankful I was!  The mumblechatter was abundant and in rare form!  Time to go to werk!

The Thang:  Disclaimer / Five Core Principles

Warm-Up:

  • SSH x 10 IC
  • Moroccan Night Clubs x 10 IC
  • Grass Pickers x 10 IC

Mosey to small soccer field:  I bought a pack of orange cones so I was looking for a couple of exercises to use them:

  • 1st and 10 (11’s w/ 10 Merkins / 1 Burpee)
  • Apple Turnover (Bear Crawls / Crab Walk)
  • 4 Corners (stacked X 10, OYO, & Count Each Side)
    • High Plank Shoulder Taps
    • LBCs
    • Flutters
    • Squats
  • Step Ups & Dips (20 OYO Count Each Side)

Mosey to block storage

  • 10 Curls / 10 Squats / 10 Overhead Presses / 10 Abyss Merkins X 3 rounds

Back to the flag

Announcements / COT:  Shirt orders for Gashouse-Prison Break / Tubing this weekend / Freight could use help moving 8-13 after the workout / F3 Family Skate @ Kates 9-17 / F3 Dad’s Camp & F3 Dad’s Workouts on 8-20 / JJ5K 9-24

Prayers:  Freight’s 2.0 / Huck / Broke’s Mom ablasion surgery / Nutria’s b-i-l nasal surgery

July 4th Optional “1776” workout…attention Site Q’s!!!

June 27, 2022 / / 0 Comments

Calling all July 4th Q’s.  As an optional workout within a workout in celebration of July 4, 1776, the founding of our great country, here is an option for you to share with your PAX as you lead on the 4th.  This is a modified “1776” workout that won’t require equipment, just a dose of gratitude for living in the land of the free and the home of the brave!

Assign teams of three.

Each PAX completes Four Rounds of:

25 burpees

25 Merkins

25 LBC’s

25 Squats

25 Plank Jacks

25 Lunges

You can do them IC or have one PAX work at a time to get 1776 reps.

The best country in the world!

 

Roscoe

 

 

Midoriyama 6/7

June 15, 2022 / / 0 Comments

7 men posted for a rare Slaw Q. YHC knew the Midoriyama heat would separate the rock stars from the groupies. It always does. It was great to see JJ out for an even rarer Midoriyama post! With half the PAX below respect and the other half with one foot in the grave and the other on a banana peel, YHC called the goat roping to order.

Warmup:

  • 10 Seal Jacks IC
  • 1 Burpee
  • 10 Low slow Squats
  • 2 Burpees
  • 10 Merkins SC
  • 3 Burpees
  • 10 Don Q’s IC
  • 4 Burpees
  • 10 Big Boys
  • 5 Burpees

Pledge it up then mosey to the large soccer fields. Partner up for some B.O.M.B.S. Partner 1 does the work while partner 2 runs across the field, does 5 SSH, then returns.

  • 50 Burpees
  • 100 Overhead Claps
  • 150 Merkins
  • 200 Big Boys
  • 250 Squats

YHC must admit that this was a lot suckier than expected. After numerous complaints from the Respect crowd, we remained in the sun (even though there was plenty of shade on the other side of the field).

Time for some 4 corners escalator.

Corner 1 – 10 Diamond Merkins

Corner 2 – 10 Diamonds, 20 CDD’s

Corner 3 – 10 Diamonds, 20 CDD’s, 30 Flutter Kicks

Corner 4 – 10 Diamonds, 20 CDD’s 30 Flutter Kicks, 40 SSH

Mosey back to flag for 3 minutes of Mary. YHC doesn’t remember the exercises. Sorry.

Time’s up.

Announcements:

  • F3 Dads at Folsom 6/18. Regular Folsom workout will muster at Old School at 0700.
  • House of HIM at Big Pappy’s house Wednesdays at 1800.
  • PT test at Gashouse on 6/25. Trash pickup afterwards. Freight is needing some men to step up. See Slack for more info.
  • Tubing on 7/30

Prayer Requests:

Freight’s daughter and dad, Turtleman, Montross’ Mom, Huckleberry, Whoopee and his hernia surgery, Defib’s friend battling cancer, Purple Haze’s Sister-in-law and his wife, Slaw’s M, our nation, our world.

YHC took us out in prayer.

L8R SK8RS,

Slaw

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