F3 Gastonia

Fitness, Fellowship, Faith

Day: September 23, 2017


6        showed for a mystery q ,  but after a few clues on the twitter machine as Tsquare would say,

not much of a mystery. I had a couple guys at work that I ‘ve been trying to get out and they made it today.

Disclaimer was given and off we went 3 for pain lab

Warm up as follows

SSH  X 10 IC



Mosey to flag for pledge

Then on to the picnic tables beside track behind Grier middle School for some dips 15 IC and Step ups 20 OYO

for three sets


Next short mosey to steps behind Presbyterian church for some chalk art fun YHC had arrived a little early to

scribe some things out so here is how it went














PAX  to perform each exercise then up stairs and back down when down everyone does 5 burpees then switch

to the next one.

took  a break to catch our breath with some calf raises on steps

then pax performed 21″s  with blocks 3 sets of 7 curls

then back to front of shield for some peoples chair until six returns and while there had to do a few hippslappers

not a crowd pleaser so on back to flag area for some mike Tysons 10 IC




First Murph at the Yank





The Thang:

This one is real simple

1 mile Mosey

100 Pull-Ups

200 Merkins

300 Squats

1 mile Mosey

After Last mile mosey we did some core..

LBC’s by the studs that came in first

Flutter Kicks- 20 IC

V up -Roll up’s – 25

Oblique V ups – 25 Right 25 Left


Great work by all PAX today this is a real mother of a beat down.




YHC read Dredd’s post on courage and spoke about why we are out here day after day. The physical gains we are able to achieve as we post mean nothing if we don’t use the strength we are gaining for the betterment of others. We need to rise up and lead at home, in the work place and in the community. This will take courage which is NOT the absence of fear, quite the contrary it is the ability to rise up in the face of fear and do what needs to be done!

To quote Dredd “To give over completely to one’s instinct to avoid danger, regardless of the consequences, is the opposite of Courage. It is cowardice. If we were all to flee from danger all the time, the Community would be slowly devoured, starting with the slowest man and ending with the fastest.”

“Courage begins with the recognition that there are some hardships that confront us that simply must be fought”

Men we are training out here day after day to be leaders. Ask yourselves where you need to step up and lead more? What fear you need to slay? There are people counting on you men and God created us to rule! YHC encourages all of you and myself to step up and do this daily!


Sargento’s Mother in Law for healing, PAX on the IR and PAX with some serious issues going on in their lives for strength.

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.


It was an honor to lead today men!

Tool Time

insert clever back blast title here

Seven of the baddest dudes in the world posted to Folsom this am.   As 06:30 was approaching, we were graced with an FNG.  Corey (later named After Volt), said he was EH’d by EZ Rider.   As 06:30 struck, it was time to clock in.

Let’s mosey down to the lower parking lot.

Warmups: 10 SSH IC, 20 Merkins IC, 30 CDD IC, 40 Mountain Climbers IC and 50 lbc IC.   this brought out a decent amount of mumble chatter.

mosey around a little bit and end up at the amphitheater.  i’m sure the men were surprised.  11s with dips and hip slappers.  11s again with decline merkins and incline merkins.  5 burpees OYO and squats for a minute.

07:00 hits and the keys were handed to Allen Tate.

Mosey up the to road, stopping along the way to plank for the six.  By the road stopped for flutter kicks and the alphabet.  Come to find out Dolph was doing it in 400 font.  Slaw was at about 395 font, YHC was writing in 6 font.


mosey a bit and stop for monkey humpers and morrocan nightclubs.  mosey back down to the lower shelter where we were greeting by a couple looking like they wanted some alone time.  with an audience, we did dips and step-ups.

mosey back to the launching point, stopping to do 5 humpees.

22 for the vets.


Announcements: JJ5K is today.

Prayer requests: Allen Tate’s co-worker, this country.

Named the FNG and name-a-rama

BOM took us out.

Good work today, men.  it’s an honor just to know you guys.

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