F3 Gastonia

Fitness, Fellowship, Faith

Day: July 6, 2016

Lost Sheep

As the PAX gathered this morning there was some mumble chatter overheard regarding light attendance, possibly due to vacations. Or perhaps this week, Tuesday just felt more like Monday as many PAX were still counting sheep in their sheets. Was this going to carry over all week? Some usual participants were conspicuously missing. While the faithful finished up their minimal stretching activity, YHC called one-minute to go. Short disclaimer, skip warmup, off we go…

So we run to traffic light at Union Road and back to Old Glory at Sterling Bank for the Pledge of Allegiance. On the way we pick up 3 lost sheep. After the Pledge we continue our mosey to the Martha River’s parking lot. Under the lights and heavy humidity we work out 3 rounds of Mericans x10 IC, Toy Soliders x10 IC, Low Slow Squats x10 IC, and 8-Count Body Builders x10 IN CADENCE (t-claps on the counting Dr. Feelgood)! Sargento…. your welcome for the Mericans. Anytime baby!

Next we continue our cardio beat down with a run to pavilion for 3 rounds of Dips x10 IC and Step Ups x20 IC.

Before we could fully catch a breath, we make way to the lower fields for Four Corners (NOPE!). Just some Side-Plank Leg-Lifts (left leg x4 IC, right leg x4 IC) and Dying Cockroaches (x 10 IC). Then tracing our path backwards, we rendezvous back in the parking lot.

The next exercise was the Merican Suicide Ladder… 3 2 rounds of five 35-yard sprints with 6 Merican’s at the far end. For the second round we climbed down the ladder to 5 Merican’s at far end.

As YHC was keeping track of time, we started our last run back towards Snoballs. Oh, nice to see you Mrs. Bumgarner (or as Stroganoff yelled as we passed the future FIAs of Gastonia… “Hello Tracy!”). Half way back we pause for 3 rounds of Dericans x10, x10, x7 IC. Finally we complete our mosey back to Snoballs for a 4 minute round of People’s Choice Mary.

Total distance today… 1.6 miles. Total resting time – pretty much none. Great work by all!

Prayer Requests: Please keep T-Square in prayers as he and his family start down a difficult path after the loss of his step-daughter one week ago. Also, keep Stroganoff and his family (especially his M, Janet) in your prayers as his father-in-law recently started home hospice care.

I am grateful for all F3 has given me. Let us all remember the Quote of the Week: “Be fervent in spirit… Rejoicing in hope… Given to hospitality.” Romans 12:11-13

5 burpees OYO around the man in the truck

i was optimistic rolling into the dismal aura of Folsom. Surely most PAX weren’t hungover from the spectacular Dallas fireworks extravaganza. Noticing that I’m about 15 minutes early, with 2 already stretching, I still remaine optimistic. Ok, now we have a few more and the shovel flag has not made it to the AO, wait, Sparky has a mini version he made walking up from the darkness. Let’s get to it.



hillbillies x15 IC, plank jacks x15 IC, mosey up to the tennis courts where many memories have been made and make a full lap around all 6 courts.

tha thang

5 burpees OYO

11s sounded great on paper due to the evenly spaced courts. Lunge walk width of court 1, 1merkin/10 LBC, bear crawl width of court 2, 2 merkins/ 9 LBC, lunge walk court 3, 3 merkins/ 8LBC, continue all 6 courts and back through court 1 alternating bear crawls and lunges ending with 10merkins/ 1 LBC. Mosey to lower parking lot where we see our mystery man sleeping in his truck agin. Seems to be an ongoing dilemma. We just happened to bring our mosey to a stop right at the same corner that our mystery guy was parked.

5 burpees OYO

short mosey to the shelter and find a bench seat. Step ups x15 IC, dips x15 IC, and rosalita x15 IC. Short mosey back to the parking lot where our friend was still snoozing.

5 burpees OYO

four corners next, run to first corner for 10 merkins, second corner for 20 SSH, third corner for 30 flutter kicks, fourth corner for 40 LBC, mosey away from the mysterious man in the truck back up to the upper parking lot.

Tha pledge

5 burpees OYO

i expected to be short on time, but noticed we had several minutes to get in some more work, so 5 burpees OYO. YHC was open to fill the space with some input by the committed PAX. Roadie LBC x15 IC, Garfield windshield wipers x10 slow single count, ring of fire merkins x10 waterfall, I remember 2 other requests that were completed, but my mind has left me.

Prayer requests, COT, Prayer for the road.

great work men, it’s always an honor to Q. After all had settled and the PAX had left, our group text started up as usual. Garfield had mentioned, “what if the guy in the truck just happen to wake up and see a bunch of guys doing burpees around his truck, grab a gun and started shooting?” Well, I didn’t have a great answer, neither did the others in the group, other than, hopefully the guy is still drunk front he night before and want see straight. Surely our men could bob n weave safely away, but with that said, maybe we should leave him his space in the further? So thankful for F3 and all three meanings of F which have brought the groups together, I’m assured it is producing the Men and leaders and strength it intends to do within our communities.



pick things up and put them down

11 men entered the gloom this morning. Sparky informed us the previous evening he’d be hosting a Folsom favorite, the deadlifts. Sparky is not a man to disappoint.

warmups: don quixotes, ssh, toy soldiers, lbc all x 15IC

the thang

partner up. p1 20 deadlifts while p2 jumps rope. flapjack when finished.  repeat x 4.

everyone then grabbed their own block.  hold block and squat, two overhead thrusts coming up. three sets, 15, 12 and 8.  Freddie Mercury x 15IC in between each set.

mosey around the park for a half mile or so.  I could be off on the distance, felt like 9 miles however.

back to the parking lot.  grab your block again for… blockies.  3 sets of blockies, 12, 10 and 8.  flutter kicks x 15IC in between each set.


COT: no announcements.  prayer requests: each other, this nation and its leaders.  BOM: Sparky took us out.

Moleskin:  way to push the rock (or block) today, men. it’s an honor to know you all.

Is your mascara running?

As the afternoon rainstorm died down, I pulled into Poston Park the home of the proud, manliest men of Mt. Midoriyama. I arrive because I know that these men work out harder than most, no matter what stands in their way. Rain, or shine, blizzards or twisters – these men challenge me to put in the work and make myself better and stronger.

There is comfort in surrounding yourself with such a band of brothers, who you know you can always count on no matter…….wait! What’s going on??? Why is there no flag posted today? Where are all the vehicles? Where are all the manly men of Midoriyama???

Well, it’s still sprinkling. Perhaps they were worried about something running into their eyes…hmmmm…

Ok, just Edison (brand new to F3) and myself. Let’s do this!

The Thang:

Run in the rain for approx 40 minutes!


Hope our band of brothers is all safe in this terrifying summer sprinkle that prevented them all from attending today.

© 2019 F3 Gastonia

Theme by Anders NorenUp ↑