F3 Gastonia

Fitness, Fellowship, Faith

Day: May 13, 2016

The Best of Johnny Cash

10 pax, those fortunate enough to awake from their dreams, pushed through their superstitions and fears to gather Downtown where Jason (F3 name is Madoff) was Q on Friday the 13th.   It was an eerie morning where Stroganoff kept peering over his shoulder and mumbling something about a chainsaw and hocky mask.  Fortunately, the chainsaw turned out to be nothing more than a city employee with a leaf blower and ear buds singing from Dr. Dre’s album, The Chronic, “Yo, I breaks ‘em off. I breaks ‘em off cheap. Deadly as Jason on Friday the 13th.”


Call to order:

Any FNGs? Nope.

Disclosure. We’re all idiots.



Side Straddle Hop x 20 ic

Peter Parker x 20 ic

Moroccan Nightclub x 20 ic

Count off

Indian Run around the parking lot


Important Stuff:


Theme of the month

Word of the week



The Thang: The Best of Johnny Cash – Ring of Fire

50 seconds of exercise

10 seconds to recover

Run a lap

Rinse & repeat

The exercises were…


Rocky Balboa

Bobby Hurley


Suicide Run (using parking space lines)

Monkey Humpers

Bear Crawl


Hip Slappers (missed you today Whoopee!)


Then Six(teen) Minutes with Mary…

Flutter Kicks (20) ic

LBCs (20) ic

Dying Cockroach (20) ic

Russian Twists (15) ic

WWI Sit-Ups (20) ic

Freddie Mercury (20) ic – thx Stroganoff

Burpees (5) OYO – thx JK2

“Jazz Hands???” (20) ic – thx Short Sale. Some of the PAX looked way too comfortable with this new exercise…jus’ saying. We’re not calling any names here, Spiderman.

Protractor – thx Roscoe


The most important stuff…

Prayer requests



Great effort today by the PAX…not just with the exercises but also in forging relationships that matter.


I read this verse yesterday & was challenged by it.  I believe these words are a good summation of what we’re all striving for as dads, husbands, friends, leaders, and F3 idiots.


“Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.” 1 Corinthians 16:13-14


**”act like men” is often translated as “be courageous

Little bit of this and a little bit of that

Midoriyama hosted 3 PAX on a hot and humid Thursday evening workout.  Since it was a Thursday, I decided to have a TBT with some of my favorite exercises from other workouts in the past.


Side straddle hop x 20 ic

Jump squats x 20 ic

Lbc x 20 ic

Pledge of Allegiance

The Thang:

Run to soccer fields

-11’s (Bleacher jump ups and dips)

Run to playground

-10 pull-ups

Threw in a detour, run to hill (aka slider burger hill)

-up and down hill w/ 15 merkins and 10 air squats at top x 5

Run to stop sign and back to horseshoe pit

(*Ab work at each opening and 5 burpees at speed bumps*)

Zombie walk rest of the horseshoe pit

Run back to playground for 10 pull-ups

Mosey to flag to finish with Mary

-Peter Parker Peter x 20 IC

-Side twist plank x 20 IC

-Gorilla humpers x 20 IC



 Great work by the PAX!!  I would like to say thanks to Freight for introducing me to the F3 nation and to all my brothers that push me each and every workout.

So encourage each other and build each other up, just as you are already doing. 

1 Thessalonians 5:11

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