F3 Gastonia

Fitness, Fellowship, Faith

Day: April 12, 2016

Why Do We Keep Going In Circles?!?

7 PAX made it out on the Monday after the Back Woods Brawl to run. Unfortunately they had to follow the VQ around and around until time was up…I had a blast!

Disclaimer (the PAX were all experienced but felt I needed to warn them anyway)


Warm Up IC

  • 15 SSH
  • 15 Don Quixote
  • 15 Imperial Walkers
  • 15 Goofballs
  • 10 Burpees OYO

The Thang

The PAX made their way around the school building at fellowship pace with some friendly conversation. Pit stop at the side/gym entrance for 30 decline Mericans (not incline Mericans, thanks Roscoe!). Once the PAX finished that we made another lap around the school and another 30 declines.

Mosey down to the small roundabout for the real work. The PAX was instructed to sprint from the start to the first road hump where we did 20 Prisoner Squats. Sprint to the next road hump for 20 LBCs. Sprint to the next hump for 20 more Prisoner Squats. Sprint to the stop sign and plank til the 6 arrived. From the stop sign we ran to the artwork at the top and planked til the 6 the arrived. Recovery jog back down to the starting roundabout.

Rinse and repeat with 10 Burpees OYO at the end to top it off.

Mosey back to the parking area.

Wrap Up

  • 15 Nolan Ryans each side
  • 15 Dying Cockroaches
  • 15 Flutter Kicks
  • 15 Plank Jacks
  • 15 Dolly

Once that was done the PAX pointed out that we had to go until 6:15 (2 more minutes) so I kicked it to Roscoe for some improv.

  • Homer & Marge
  • Protractor


Prayer Requests


Thanks for putting up with my VQ today men. It was awesome!

#Folsom #bb Popnlock

10 pax appeared in the gloom for the VQ by Allen Tate.  There was a text going around last night about comfortable shoes and icy hot!



Monkey Humper (popnlockit) x 20 IC

SSH x 15 IC

Hillbillies x 15 IC


Mosey to lower parking and meet at the far end.  The VQ then called for an indian run.  The mumble chatter started with, ok any prayer requests.  The distance was about 1/2 mile where the Q asked; who knows what a chest nut is?  No pax could answer.  Partner up.  P1 assumes sit up position on back.  P2 places feet at P1 head and planks.  P1 holds P2 ankles and performs 5 bench press then holds the lock out position and P2 then performs 10 mericans.  Switch. Rinse and repeat.  More mubble chatter as the pax were in the entrance to the park performing Chest Nuts.  Great exercise.  Definitely got the I hate yous out of Shingle. Next was an Indian Run back to the starting point for some BOMBS. 25 Burpee, 50 Overhead claps,  75 Mericans, 100 Bigboy sit ups, 125 Squats.  Aggregate count with partners.  P1 exercising while P2 sprinted 40 yds and back.  Crowd pleaser.

COT; Announcements, Prayer requests- Shingle, pray for the Pax at Folsom and for each other.  AYE!

BOM- Allen Tate

Moleskin; Tough workout men.  Liked hearing the mumble chatter.  It doesn’t get any easier you just get stronger.  #DRP


Stormy Weather, The Sequel

Of course, since YHC has the Q at the TheStorm, the forecast calls for 65% chance of rain at 0500. Last time I Q’d TheStorm we had another downpour and I tried to keep the PAX somewhat dry.  Since the temperature was expected to be about 58 deg, we are going to just ignore the rain and plan a regular workout. #NoCantores.

Ok… 0530.  No FNGs.  Start with full disclaimer (because we should).


  • I am not a professional
  • You are participating at your own risk
  • You are responsible for your own well-being
  • You are here voluntarily, and you are not paying to be here
  • Know your limits and do the best you can


Warm Up

Regardless of the rain, since Jobu was gracious enough to unlock the gates to the “playground” early, we hit the track for a warm up lap.  Finish at 50 yard line and circle up.

Next we continue our warm up with the following exercises…

  • Mericans x10 IC
  • Low Slow Squat x10 IC
  • Toy Soldier x10 IC
  • Body Builders x10 IC (8 count)

Stretch. Rinse and Repeat 5 times.  Thanks to the PAX for keeping me straight and not skipping the Toy Soldiers.  After the first round, YHC figured out how to count Body Builders.  I got this!

The Thang

Next exercise is the Merican Suicide Ladder.  Starting at goal line, run to 25 yard line and back then complete 5 Mericans.  Do this 6 times.  Rinse and repeat 3 times, increasing reps by 5.  Third time we modified and replaced Mericans with CDDs.

Mosey to bleachers.  Run up and down stairways.  Finish at top center of bleachers.

Next exercise is the Modified Lazy Dora 1,2,3.  Partner up. P1 does AMRAP while P2 planks. Flapjack until team reaches combined number of reps.

  • Mericans x50
  • LBC x100
  • Squats x1500


Wrap Up

We finished the last set at 0615.  So we skipped the “Mosey back to the parking lot” and hit Namorama, COT, BOM right there.

Enjoyed the fellowship of the small group today.  Glad to be here!


© 2019 F3 Gastonia

Theme by Anders NorenUp ↑