F3 Gastonia

Fitness, Fellowship, Faith

Day: December 4, 2015

Rotary Pavilion Service is the Best Work of Life

The warmup consisted of SSH, LBC, Merkins, Prayer Squats, Windmills

We began to Mosey when Monk wanted to get his gloves. This meant we needed to lap around the lot to pick him up. Then he said he wanted his vest that he left at Martha’s House, which I then retrieved from my car. It kind of made for a two man Indian run but I digress.

Mosey to the rail bridge and go across doing walking lunges…collect at the end and mosey to the “wall”.

At the wall do 4-5 wall walkers. Start on your belly with feet against the wall. Push up and walk your legs up the wall while pushing to get vertical. It is a real pleaser.

A quick mosey back to the bridge and bearcrawl all the way across and collect at the end.

Back to the wall for People’s Chair with overhead air presses, front punches, and marching in cadence. Mosey to the Parking Deck.

Colonel Troutman. I couldn’t think of the name of this since I forgot my Weinke. Partner up and one PAX completes 5 Merkins and holds the plank until his partner completes three pull-ups on the bars and returns for the switch. This was done until “Recover” was called by YHC. Then we ran to the top of the deck for a few minutes of ab work to include 6”, 45degree holds, WW Sit-ups.

Mosey to the “art” sculpture and completed one leg lunges on the benches, 10 cts each leg, followed by 20 3 ct Prayer Squats. This was then followed by the Wave of Merkins one to five and five to one. A quick mosey back to the Pavilion for a countarama revealed we went from 8 to7. Spiderman is adept at leaving the scene without anyone noticing towards the end of the workouts. Superhero stuff…you wouldn’t understand. Some plank stretch, more ab work on the stairs, Homer/Marge, until the designated timekeeper (Linus) called time.

A quick Name-O-Rama and COT and we ended the day. More prayers for San Bernadino victims.

A quick word to encourage all to get on Twitter. It is great to follow the workouts that you can’t make and also relive what you did while you attend a workout. You also miss the banter and the silliness that goes along with it, like saying there were ten PAX that showed up and quickly being called out that there were only 8. You don’t want to be out of the loop with the communication from F3 Nation and our fellow F3’ers who share information and amazing stories of service to others. (Mission trips, outreach, etc). See you all in the gloom. Roscoe

You are in F3 now…so why are you keeping that fatsuit in the closet?

You are in F3 now…so why are you keeping that fatsuit in the closet? You are not going to backslide and will never need it again! So it is time to put it to good use. Donate your business suits or dress clothes that represent the old you, that person you never want to see in the mirror again! You joined F3 to make a difference in your health and your community, so now is your chance!

We are taking up a collection between now and new year’s day at all site locations. Please drop off with your site Q at any workout. Site Q’s will bring what they have to the December 12th Christmas party and Thrive Site Q (F3 Happy) will take the entire collection to Tailored for Opportunity.

If you are not attending the December Christmas party or have donation after the 12th of December please contact Happy (curtisburk@gmail.com) to schedule a pick up of your site donations.

Tailored for Opportunity, Inc. is a Charlotte-based 501C(3) that strives to rekindle hope in underserved men who are in transition by creating a realistic Individual Development Plan leading to the achievement of sustained economic independence.  

Tailored for Opportunity, Inc. provides a myriad of services to men who are transitioning both personally and professionally. The goal of the organization is to meet men where they are so they can discover the true wealth of strengths that lie within themselves to receive the support, training, access to resources and guidance that will enable them to realize their full potential. While professional etiquette and basic life skills training are integrated  through the entire program, career- related educational workshops are also provided for a more holistic approach to impact hope and self -esteem. Each client is expected to fully participate in each step of the program to empower themselves to achieve self-sufficiency. It is a goal of T.F.O that clients will be able to not only participate in the program but also volunteer in the MENtoring Program to provide support to other men in the beginning stages of the program.


Please help provide professional attire to those facing adversity who need a second chance to get back on their feet. Your contribution will make a difference in the lives of men who are seeking to become stronger community members and family providers.

For the sanitation purposes, please ensure your clothing donations are gently used business attire for men only and preferably dry cleaned. With your donations we can continue to change the lives of men – one suit at a time.

Please review the items needed below:
Dress Slacks                                      Khaki Pants                                    Sweaters
Business Suits                                   Blazers                                            Dress Shirts
Trouser Pants                                    Vests                                               Sports Coat
Bowties                                              Cufflinks                                           Belts
Dress Shoes                                      Ties/Tie Clips                                   Briefcases

F3 Contact is Happy — CurtisBurk@gmail.com
Tailored for Opportunity contact is Robert Houser at: Rhouser@tailoredforopportunity.org

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