F3 Gastonia

Fitness, Fellowship, Faith

Day: June 2, 2016

Thursday is Goat Day

8 PAX found their way to downtown Cramerton for the Thursday Goat Island workout. Good job leaving the fartsack behind one more time!

Semi Disclaimer



SSH x 20

Moroccan Night Club x 30

Mountain Climbers x 20

LBC x 20

The Thang

Mosey to the secret elevated parking lot by the railroad tracks.

20 Merkins OYO

20 Plank Jacks OYO

30 Squats OYO

Mosey around the building, rinse and repeat two more times.

After all that we moseyed down onto the island for some Dora 123.

100 Derkins

150 Don Quixotes

200 Step Ups onto the picnic tables.

While partner one did the exercises, partner two ran around the tree playground til we were all done.

To catch our breath and kill some time we explained the fundamental purposes of F3 and encouraged everyone to read Freed To Lead or pass it along if you have read it already. Thanks for backing me up Brownstreak.

To finish things up YHC had the bright idea to bear crawl the bridge back to the mainland. Mumble chatter followed.

Wrap Up

Flutter Kick x 20


Nolan Ryans x 10

Announcements – Belmont launch June 11. My apologies for forgetting the rest.

Strong work men. It was a pleasure leading you as always!

Post Murph Pain

Ok, sorry the backblast is late. Have been sick last few days and in bed by 730pm. I am finally able to breathe a little better and realized my BB was missing. Plus, I can finally straighten my arms from the Murph, and by the way, the pullup bar and assist strap are still in the box but will be opened soon  this weekend  before next year (I hope).

WU:Mosey around lot with butt kickers, high knees, side shuffle and regular mosey.

IC X 10:SSH, Squats, LBCs, Merkins, Moroccan Night Clubs, then 5 Burpees OYO

The Thang-1-2 laps around lot then settle near where we started for partner work. We had 7 so 2 groups of 2 and 1 group of 3 (luckily I was part of the 3 man group but don’t think it really mattered, just for the record).

P1:exercise (Fondas, Merkins, Flutter Kicks) AMRAP

P2: run to island in parking lot and back then pick up partner for piggy back to island and back

Flapjack, repeato for several rounds until mumblechatter was perfect.

AMRAP TABATA:45 secs of exercise and 15 secs of rest: Squats, Mtn Climbers, and LBCs for 2 sets each (I think???)

Mosey to benches for Dips and Hips (dips and hip slappers) 25/10 IC X 2 sets. Angry eyes from several PAX……more of that to come next….

Lincolnton Zombie Lunge….sorry guys, think I jumped the shark on this one. Did not make any friends here. 1 Burpee, 2 lunges each leg, 3 Burpees, 4 lunges each leg, 5 Burpees….up to 9 burpees and 10 Lunges each leg.

Mosey around the parking lot eventually to the small circle at bottom of hill for few flutter kicks offered as condolences for the zombie lunge and hip slappers….bad idea in retrospect.

Moseyed back to start for Pledge to the non-flag then COT.

Prayers for pax, Advisory Board Mtg this Sunday at Tequila’s at 7pm-CSAUP planning for anyone able to attend.

Thankful I can straighten my arms again and less ill than I was over last couple days. Hope to be back in few more days. Keep pushing the rock. Great work out there at the Storm on a day when I think several of us could have used a great big ol’ fartsack.


The Thunder Rolls

🎶 To the tune of a country song from the 90’s. 🎶

Five thirty in the evening
Only a few brave souls in sight
The park’s lookin’ like a ghost town
On a dark and stormy night
Raindrops in the distance
There’s a storm movin’ in
The PAX are ready
The warm-up begins
And the thunder rolls.
And the thunder rolls.
Whamo Lunge Walks is what we are yearning
Hoping that rain don’t come down.
The first throw was like a bird
Banking off a fresh wind
All the PAX are prayin’
It lands close by
And the thunder rolls
And the thunder rolls
They head to the playground
For three sets of pull-ups and mercans.
And off in the distance the lightnin’ strikes
Trying to get away
They take burpees down Route 66
and the thunder rolls
And the thunder rolls
They pretend they are zombies
And the lightnin’ strikes
Time to head for shelter
As there is no end in sight
Huddled under a ledge
They finish it off
And the thunder rolls
And the lightnin’ strikes
They run through the downpour
Leaping into car doors
And the thunder rolls


  • Side straddle hop 20
  • Squats 20
  • Arm circles forward/backward
  • Windmills 20 (but they have a different name)

Main Thang

  • Whamo Lung Walks – two rounds
  • 3 sets of 20 pull ups 20 mercans
  • Route 66 burpees
  • Zombie walks about 10 feet.
  • Ran to ledge and let each PAX call out
  • I think it was:
  • Wall sits to arm benches or something 🙂
  • Wall taps 20
  • Jump and hit knees 20
  • LBC’s 20 IC
  • Captain Thor

Very fast COT and a fast run through the rain to our cars. We cut this one 10 minutes short because we all agreed that today was not a good day to die.

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