F3 Gastonia

Fitness, Fellowship, Faith

Day: February 9, 2016



Monk started us off with Third F Words for the Week

A God merciful and gracious, slow to anger, and abounding in steadfast love.

Warm Up

SSH x 20 IC

IMP Walker X15 IC

Merkin X10 IC

Flutter Kick X15 IC


Began mosey to track to get started.

First we stop by the truck and pick up our old friend Sandy Bag.

On track stop to say Pledge

Began work out with mile run at each glow stick perform lunge/ lunge/burpee until you reach second glow stick . After 3 laps Omaha was called pax planked up until everyone caught up. While waiting we did some Moroccan night clubs and peter parker IC.


Dora 1-2-3

Partner up with sand bag

  1. 100 squat press
  2. 200 side lunges (Omaha to 150)
  3. 300 clean and press (Omaha to 150)

During  sand bag exercise partner would run up ramp to stadium for two set of up down stadium stairs


Mosey to football field for Merkisides

10/20/30/40/50 on corresponding yard lines. (running short on time we stopped at 40 and than did ten IC for good measure. Mosey back to parking lot for COT.



Be sure and get order in for Backyard Brawl Shirts

Dolph and Freight looking in to new Dallas AO Tuesday and Thursday



Outhouse MOM

Students and Teachers


As always looked easier on paper. Sorry for three Omaha’s in one work out. Not sure if that’s legal in F3 Nation. First Q at The Storm great AO! Great way to start the week.


Five Card Stud

This morning 4 pax drug themselves out of a very comfy fartsack to get better. T-claps to these men who took the time to get better today.


Arm Circles OQ
25 Morrocon Night Clubs IC
15 LBCs IC
15 Prayer Squat IC
15 Don Quixotes IC
15 Imperial Walkers


4 Rounds of Five Card Stud, drawing from a deck of cards each Pax took a turn pulling a card from the top of the deck and then doing the number of exercises as is shown on the card.
Hearts – Burpees
Spades – Merkins
Clubs – LBCs
Diamonds – Squats

After the 5th exercise is done the entire pax ran a lap in the lot and the leaders waited in plank for the 6.

We finished the last five mins with some Smurf Jacks 15 IC, 15 Monkey Humpers IC, and 10 each leg of front kicks, thank you Billy Blanks for the inspiration.

FNG – Matt Hill received his F3 Name Dream Catcher


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