F3 Gastonia

Fitness, Fellowship, Faith

Day: July 1, 2015

PreBlast #GoatIsland – The Descent

Need to show to know….  Brown Streak has the Q!

F3 Southern Discomfort – Saturday, August 1st

F3 Southern Discomfort

What could be more CSAUP than a 14+ mile jaunt in the hottest month of the year?  Ok, probably lots of events but nevertheless, Area51 will host the 3-option Southern Discomfort on Saturday, August 1st.

RSVP & T-Shirt order Here: http://m.signupgenius.com/#!/showSignUp/20f0545aba62ba7fd0-southern/927364


1) RSVP for hydration purposes – Site Q’s of the AO’s we visit will provide water, G2, etc.

2) T-shirt order

Here’s the skinny:

Option 1: “Roshambo” – 14.1 Miles, 7 pain stations – launch from Stonehenge (The Vine – Ballantyne) at 5:00am

Option 2: “Swift Kick” – 10.8 miles, 6 pain stations – launch from Centurion (Charlotte Catholic HS) at 6:00am

Option 3: “Sack Tap” – 6.0 miles, 4 pain stations – launch from Centurion as well at 6am; finish at Arboretum

While this will be a 1st F challenge for sure — the idea will be to keep the pax together with the shovel flag carriers leading the way.  Will be great 2nd F for those not too deep in the pain cave.  The 3 options hopefully will encourage pax of different fitness levels to come out for the appropriate level of discomfort.

Go ahead and put it on your calendars.  Aye!

BackBlast #GasHouse: Three Course Bojangles Breakfast

10 hungry men (including 3 FNGs) post at #MarthasHouse for three course Bojangles breakfast.  After disclaimer & pledge, the workout begins…


  • SSH x 25 IC
  • IW x 20 IC
  • Don Quixote x 20 IC
  • Prisoner Squat x 20 IC (three count down – nice and slow – feel the burn)
  • Merkins x10 IC

Mosey to Picnic Shelter

  • Derkins x 10 IC
  • Dips x 10 IC

Mosey to Lower Field

  • Field was closed
  • Audible – Lunge walk across short end of field and up hill (not quite the same as Godfathers zombie walk) to next field.

The Thang for today was a three course Bojangles breakfast.  Bojangles is a sprint down the long side of field (or track) and mosey the short side (corners on track).  It’s basically a circle, just like a Bojangles Biscuit!

Bojangles Biscuit #1

  • Sprint, Mosey, Sprint, Mosey.
  • Plank for 6
  • Tunnel of Love (since we had 10 guys, everyone gets to go twice)

Bojangles Biscuit #2

  • Sprint, Mosey, Sprint, Mosey.
  • Plank for 6
  • Ring of Fire (5 Merkins each – all the way around)


Bojangles Biscuit #3

  • Sprint, Mosey, Sprint, Mosey.
  • Plank for 6
  • Seal Situps x 15 IC


Mosey Back to Brewsters

  • Wait… there is a hill in front of us with two clear cuts of grass right through the middle.
  • Crab Walk backwards up the hill.  Bear Crawl forwards down the hill.  Rinse and Repeat
  • Ok, that was run… now Mosey back to Brewsters

COT, Name-O-Rama, BOM

– Bandit

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