Fitness, Fellowship, Faith
Been a while since YHC has graced the Goat with his presence, so it seemed about time to rectify this situation. The AO was brimming with excitement at the thought of a post-quarantine beatdown, which was exemplified by the large number of PAX in attendance.
The above was sarcastic, the below was not.
42 minutes of AMRAP crap rotating through body parts like Frankenstein creating his monster. Show to know.
Until next time (11.25 hours later),
GD
4 Men showed up at the Goat on 2/27/20.
We came, we saw, We conquered!
Various and sundry exercises mixed in with running.
Ended with pledge and COT.
Dirt
A nice cloudy morning at The Goat. No sign of the site Q but managed anyhow.
Mosey around downtown Cramerton then circle up for some warm up. Side Shuttle hops, Moroccan Night Clubs, Don Qs. Got the Pledge in.
Then the laps around downtown Cramerton began. Find a partner. While you partner runs a lap you do AMRAP during that time.
Burpees then Big Boys then Werkins then Flutters then Side Shuttle Hops then Dips then Step Ups. We had a couple 10 counts mixed in.
Then we went over to wall on the Masonic Lodge to sit on the wall for a bit followed by some dirty hook ups.
Ended with about 7 minutes of stretching. Something we should try to do more of to help prevent injury and keep us limber.
Announcements: Convergence March 21st at Martha’s
Let Dirt know if you want a Storm shirt
Prayer Request: Wet Nuts has a good friend battling lymphoma.
Dirt’s son has an interview this week and Tesla’s son has an interview next week.
Those battling injury keeping them from working out. Top Hat could use prayers for his knee that wont get right.
5 men for a nice cool February morning before the blizzard. We discussed muscle elasticity, Bernie Sanders, frogs, ground temperature, and the Bible. We also did some muscle work.
In your future Qs try to set aside a few minutes to lead some group stretching at the end of each session. Stretching not only will improve muscle strength but also help prevent injury.
prayer request
lynn hamm
pillagers neighbors
ken Schultz ongoing battles with cancer
announcements
rooster next week
Convergence March 21 followed by shooting guns at Allen Tate’s house
Pillager prayed us out
pledge
Goat Island – February 13, 2020
We had 9 HIM post this morning at Goat Island.
We took a lap around town square and then circled up for the warm up.
Warm Up:
SSH X 14 (IC)
Burpees x 2|
Windmill x 14 (IC)
Burpees x 2
MNC x 14 (IC)
Burpees x 2
Low Slow Squat x 14 (IC)
Burpees x 2
Plank Jacks x 14 (IC)
Burpees x 2
The THANG
Valentine Day Facts courtesy Wallet.com
The average person will spend $144 on Valentine’s Day. So we did 24 reps of 6 exercises.
Average cost of Roses is $42
So we did 42 reps spelling out the word Roses
Since I liked the number 24 we did another six reps, but this time with a partner. Very similar to a lazy dora. Unfortunately, a train was heard in the distance and the Pax joined in and performed 5 burpees. I noted in the lexicon, Rock Hill does 10 burpees for a passing train. No one seemed to care what F3 Rock Hill does. LOL.
One partner performed derkins while the other partner held a plank. We also did incline merkins, dips, seal jacks, box jumps and peter parker (double count). After the third exercise the partner did lunges.
With time left we went down the stairs at the community center. While one of the PAX ran up the stairs the others performed a wall sit. We did this twice.
Finally, we ran back to COT or tried to keep up with Pillager and Stinky Bird who wanted to record their speed on the speed limit sign.
We had a couple of minutes of MARY (exercises performed were Flutter Kicks, Dying Cockroaches, American Hammers and LBC).
Prayers:
Termite found out that their cat of 14 years has cancer.
Top Hat mentioned to us to reach out to those who have not been out in a while and see how they are doing.
Announcements:
FIA Lake Wylie and F3 Family Fun Fest is this Saturday, February 15. Open to all F3 men and their wives. This will also be a friendly event for your 2.0.
Detective Mike Doty memorial 5k/10k in Fort Mill.
Don’t forget the Rooster is Saturday, February 29.
Aye,
Radar
After the past couple of mornings it felt like a heat wave was moving through Cramerton today. Maybe not a heat wave, but definitely warmer temps and 10 PAX took advantage. Sister Act and Dr. Seuss made a last minute call to change their plans and post at the Goat to support a Kotter that SA has been trying to get back out. Welcome back Pink Floyd!
Quick disclaimer, warmup and pledge then off to the fire department to get things started.
Ab Work Rd. 1
10 American Hammer’s IC
10 Flutter Kicks IC
10 Big Boys OYO
Let’s head up the hill to First Baptist with a stop at each power pole for 5 Burpee’s. Get to the top and….
Ab Work Rd. 2 (see Rd. 1)
Back down the hill and this time replace the Burpee’s with 5 HR Merkins. Get to the bottom and….
Ab Work Rd. 3 (see Rd. 1)
Add 5 Burpee’s for the train
Short mosey around town to the back of the BB&T for…..
Ab Work Rd. 4 (see Rd. 1)
Time now to partner up for a little Dora 1-2-3. Partner 1 performs the exercise while Partner 2 runs up the stairs and around the block.
100 Diamond Merkins
200 Sumo Squats
300 Plank Jacks
Then….
Ab Work Rd. 5 (see Rd. 1)
Another mosey around town and back to the start where we finished up with a little wall work.
People’s Chair, People’s Chair Air Presses, People’s Chair March, Dirty Hookups
Announcements
Workout / 3rd F AO at Ingles’ in Dallas on Mondays at 5:30am
5k’s, P200 and other races coming up
P200 mtg this Sunday at Cavendish Brewery at 3pm
Q Source each Sunday after Crossroads and Coconut Horse
Prayer Request
Gumby recovering from hernia surgery
Gastone’s father in law
Each other
Dr. Seuss took us out
NMM
Sparky and some of the other Folsom regulars are testing out a new AO where the focus is on the 3rd F. This is on Mondays at 5:30am at Ingle’s in Dallas. Run, ruck, walk or whatever you want to do until 6am then meet inside Ingle’s where each week a different PAX chooses a bible verse and discusses it for about 15 minutes. This is a great way to get all 3 F’s at once and I encourage you to check it out if you can.
Let’s take what these PAX are trying to do and apply it to each of our workouts. Whenever you Q, I challenge you to bring a verse, inspirational quote or some other type of message to share with the group at the end of the workout. Let’s spend some time in the word as we prepare to Q and strengthen our Faith as we work on our Fitness.
This morning I talked a little about Proverbs 4:26 – “Ponder the path of thy feet, and let all thy ways be established.”
Too often we get in a hurry and don’t really take the time to see where we are going. A person who takes the time to deliberately consider where he is headed is far less likely to stumble. Don’t make hasty decisions, discern the Lord’s will and then execute it. Look to him for guidance and he will provide you with the direction you need.
I’m Broke
Pledge
I needed to leave the q early and thanks to poor planning I did not have anyone arranged to q. Thankfully Orangeman stepped up and took the second half of the Q this morning. Watts Up made it over to The GOAT, he said he was scouting for a future Q. Radar followed me up south point road and got stuck by a train. Breaker, Orangeman and Termite walked a little taller this week as they are still riding high from running the Belmont half over the weekend. Dirt is recruiting Qs for The Storm. Boudin was crushing burpees with perfect form. Virus was dissatisfied with the lack of the stupid shuffle.
To finish up the workout, Orangeman called 15s (bigger than 11s) with merkins and CDDs.
Announcements were convergence on the 28th, Xmas morning Snoballs at usual time, New Year’s morning Snoballs at 7am, Xmas party Jan 4 at Lewis Farms
Prayer requests are Orangeman’s Mom, Lynn Hamm, Dry Rub’s M, Termite’s Mom, and families around the holidays.
Orangeman prayed em out.
Attendance from Twitter.
DRP was taken.
Disclaimer
10 or 11 (depending on how you count) men showed up to workout at Goat Island this morning. It went like this:
Warm UP
Goof Balls
Mountain Man Poopers
Ski Jacks
The Thang:
Mosey to the stairs behind the post office
5 burpees at the bottom of the stairs
20 Calf Raises on the stairs
30 Flutter Kicks at the top of the stairs
Run around the block
Rinse and repeat x 4
Mosey to the Basketball Cage
Jump Rope Mary – Circle up. One PAX calls an exercise and jumps rope while the rest of the PAX perform said exercise until the jump rope stops. We went around the circle twice. After the first round, Dr. Seuss shows up and Top Hat has to leave. Thus we had 11 show up to workout but only 10 worked out at any time.
Lazy Dora – An estranged and despised relative of Dora 1-2-3. Partner up. Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.
Mosey back to the Flag
Pledge
Time
Prayer Request- F3 Leaders and Tigers list
Welcome FNG : Donald Rice “Smuckers”
Thanks for Participating
Dirt
Bathrooms coming soon to the Pavilion!
The Rotary Centennial Pavilion has been home to the F3 Downtown workout since July of 2015, a few short months after the F3 Gastonia launch. E4 was the original site Q before he handed it off to the elusive Spiderman who then turned over the reins to Bedpan. By my calculations, F3 has posted over 200 Friday workouts at the Pavilion besides running through the site during our three 50 mile relays.
The big cheese, Sargento, happens to be the Nantan of the Gastonia Rotary Club this year. Both Gastonia Rotary Clubs are raising money to install public bathrooms at the Pavilion soon. Bathrooms would be a great thing for downtown as well as for any F3 PAX who routinely run late to the workout due to those “emergencies”. (you know who you are)
To raise money for the bathrooms, the Gastonia Rotary Club is hosting a Chili Cook Off on November 2nd of this year. I am aware that you should probably have bathrooms installed before eating chili but I am not in charge. There are four levels of sponsorships, with $1000.00 being the “Four Alarm” sponsor. I propose giving back to the Pavilion and raising money for this cause. F3 Gastonia can assist in raising money for the bathrooms and if we meet our goal sooner rather than later we will be recognized in all advertisements and social media, leading to more exposure for F3 and hopefully draw in some FNG’s.
I am calling on all site Q’s to collect donations from PAX throughout the month of September until we reach our goal of $1000.00. PAX may contribute cash or checks (made payable to the Rotary Club of Gastonia). The good news is Diablo Sammich has already said they were going to raise $100, and that was immediately countered with a $150 pledge from the PUB. The Coconut Horse then said they would raise $151.
The purpose will be to raise awareness of F3Gastonia and support the community through adding an amenity to the premier Friday AO in our region.
This initiative is “Nantan approved” as well as “Site Q approved”. If each PAX that posts contributes something we should reach our goal in short order. F3 is free so there is no obligation to give but Site Q’s please take up the collections and let’s hit this goal and put F3Gastonia on more men’s radars in our region.
Aye!
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