F3 Gastonia

Fitness, Fellowship, Faith

Day: August 31, 2015

Romper Room

17 PAX met at the Schiele for fun and games and got right to it.

Warm Up

  • Side Straddle Hop
  • Merkins
  • LBC
  • Carolina Dry Docks
  • Windmills

Mosey to the flag for the #PledgeOfAllegiance

The Thang

Mosey to the middle school for a ladder (Dora 1-2-3) between the buildings. Partner up. One partner performs the exercise and counts while the other goes up and down the staircase until you hit the numbers:

  • 100 Merkins
  • 200 Prayer squats
  • 300 LBC’s

We walked to the track and immediately went into Railroad Tracks for a lap. The men soon realized it was better to create space between PAX instead of planking right beside each other.

After a little more than half a lap we audibled into Leapfrogs. The PAX began leaping over each other for one rotation, the lead PAX would call an exercise and all would perform it and then repeat the jumping over each other. Burpees, merkins, and others I can’t remember. Another half a lap and then another audible into the center of the football field where there just happened to be a couple of inflatable balls.

Dodge Ball: A few throws and we realized the smaller ball would work best. Countorama…the odds and evens either were in the circle or out to start the game. The rules were very fluid, but it was clear that if you hit someone in the head with the ball you would run to the goalpost and back as a penalty. Safety first you know. Well we have some rule breakers in the PAX…those kids! The first throw hit a PAX in the head so the penalty was enforced right away. No more than a few throws and someone would be hit and the whole group would exercise. There was a theme with PAX in the center trying to catch the ball. Whoever threw the ball would call the exercise. Lots of merkins, “Bandit burpees”, Homer/Marge, a switch of teams and then LC called a lap for his exercise, and quickly was hit again and called another lap.

After Dodge ball we formed a tight circle shoulder to shoulder and went swimming with the Backstroke (on your six, feet at six inches, backstroke your arms in cadence)

Next, we locked arms and then did Windshield Wipers in cadence, trying to look like the pool scene in Caddyshack. (Spaulding, NO!)

Next was Wave of Merkins to failure.

Followed by the Tunnel of Love.

After YHC’s conversation with Grier football coach (see moleskin), Dolph soon came to my rescue and we returned to the Schiele for the COT, prayer, and on with our Saturdays.


  • The Grier Football coach had appeared while we were working out on his field and was either impressed with our effort, the synchronization and grace of our exercises, or peeved that we were on his field.  Regardless he called me over as the PAX returned to the Schiele. I thought I was in trouble in school again like old times, but Coach wanted to know if the fields could be of better use to us and others in the community. I volunteered the services of F3 Nation to help improve the fields, tracks, or anything else we could do. We exchanged numbers and hope to work together to make the track a better place for the students, community, and F3 Nation. Another opportunity to make an impact.
  • Welcome to our new FNG (Bubbles), and to those that we missed, see you next week!
  • Ros”Q” has enjoyed his first 3 opportunities to lead and looks forward to many more. If you haven’t been Q, check with Bandit. There will be many opportunities in September.

The People’s Choice


  • Side Straddle Hop IC 25
  • LBC 15
  • Merkins 10
  • Prayer Squats: 10
  • Windmills: 15

WarmUp Continued…

  • Mosey rail bridge and cross with walking lunges
  • Mosey to wall and complete 5 wall walkers (sort of like ascending testicles)
  • Mosey to FUMC and complete:
  • 1 minute step ups
  • Marge/Homer/Flutter
  • Mosey to top of parking deck


  • 25 squats IC
  • Halfway down 20 merkins
  • Halfway down 25 squats
  • Halfway down 20 merkins
  • Halfway down- 25 squats (Monk answered extra credit question prompting the audible)
  • Joe Hendrix (Backward Bear crawl up incline)

To the bottom and up the stairs for The Peoples Choice all the way back down: Dying Cockroaches, LBC’s, Lunges, Imperial Walkers, Prayer Squats?

Mosey back to Pavilion for:

Romper room preview:

  • Railroad Tracks
  • Leap Frog with the Peoples choice: Merkins, LBC’s, (train went by at this time and I can’t remember what else we did)

Mosey to Flag Pole for Pledge of Allegience

A couple more minutes remained so we finished with wave merkins to failure and 8 count bodybuilders, and windshield wipers.

Prayer and Name o’rama


  • An honor to lead this morning. Lots of good effort and the small numbers made it difficult to “hide”. Great accountability. I am always excited to go to F3 and I hope you are.
  • EO Thirst at the US National Whitewater Center: Oct 4
  • Runway 5K-October 31 (family event)

GasHouse Throw Back Thursday

On short notice, YHC opted to call plays from inaugural GasHouse beatdown, with several audibles.  After quick disclaimer (no FNGs) we were off.

Mosey from parking lot to playground for COP.

  • SSH x 15 IC
  • IW X 15 iC
  • Merkins X 10 IC
  • Peter Parkers X 10 IC
  • Wide Arm Merkins X 10 IC
  • Mountain Climbers X 10 IC
  • Diamond Merkins X 5 IC

Mosey to Alley (across bridge, up sidewalk, alley on left)

  • 11’s with squats and merkins.
  • People’s chair until everyone finishes, followed by 10 Donkey Kicks IC, 10 Derkins OYO

Mosey to Pavilion

  • Jacob’s Ladder (to 7) between Pavilion and up the hill to the street.  Half way through audible was given to only head 1/2 back to pavilion.  After all, this was really about the burpees!

Mosey back to Parking Lot

This started with slug-paced walking mosey (after Jacob’s ladder), then back to regular mosey.  Once we hit bridge, the PAX were given new play… bear crawl, crab walk, bear crawl across bridge.  Plank and wait for the 6 in the parking lot.

Partnered up for merkin flapjack.  Partner A does 10 merkins while partner B sprints halfway down parking lot and back.  Flap jack X3

Finished up with 6MOM

  • LBC
  • Homer and Marge (Heels to Heaven)
  • Rosalitas
  • Flutter Kicks
  • Hello Dollies

Finished up with COT and BOM.


  • Bannister’s grandfather – Bannister is travelling this past weekend to visit.
  • Rudolph – for healing so he can join his F3 brothers back in the gloom!
  • VA shooting victims – prayers for all those impacted by evil and for our strength to standup for good.  Let’s be #HIM.


  • Abba asked if we can get everyone together for dinner and Stuart Cramer football game.  Trying for Sept 4.  BA to check on if we can tailgate/grill in parking lot.

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