F3 Gastonia

Fitness, Fellowship, Faith

Day: December 29, 2017

Wool Socks, Bandana, and Pants

YHC pulled in a little early this morning and was unsure who would post in the chill today. Volt did commit last night on the Folsom chat so YHC knew we had at least one with me in the cold. YHC decided to improvise a balaclava with and old bandana i had laying around. Volt shows up this morning with new workout pants, I’m sure that he has never posted in pants before this morning.  Sparky shows and said he broke out his wool socks and was glad he did. 05:30 hit so let’s get moving so we can stay warm.

Warmup :

15 SSH

15 Hillbillys

10 Gravel Pickers



Mosey to the flag for the pledge, then hit the parking lot across the entrance road for some curb work.  10 merkins at start and going up 10 at every curb with a return to start after each exercise ending at 40 on the last curb. Next exercise was LBCs and finally Squats. With a lap around the parking lot to finish.

Mosey to the parking lot at the turd shack for some Bear Crawls with 2 merkins on every third line, then hit the turd shack for 3 sets of donkey kicks and Freddie Mercurys X20 OYO. Mosey the long way back to start.


Announcement’s: Joe Davis Run

Prayer Requests: Each other, our kids, and sick loved ones.


YHC took us out.


Strong work from Volt and Sparky this morning, Sorry but YHC wasn’t feeling great today so it was somewhat of a light workout. Thanks for the opportunity to lead today, always an honor to do so.


Midoriyama Music (kinda, but not really)

It’s starting to get pretty cold at Midoriyama in the evenings. YHC had a weinke ironed out that involved coupons (real shocker), but Omaha’d due to colder weather. The PAX must stay motivated and moving to keep from getting cold. All the discussion about the musical tastes of certain Gashouse PAX had YHC plan a musical themed weinke. As we circle up and get ready to begin, Wojo rolls in with his 2.0 Luigi. Great to meet you, little man! After a call from Madoff telling YHC he was stuck in traffic and coming in hot, we get going.


  • SSH x 10 IC
  • Imperial Walkers x 10 IC
  • Grass pickers x 10 IC

The Thang:

YHC borrowed his 2.0’s bluetooth speaker for Flower by Moby (the bring Sally up, bring Sally down song).

Starting in high plank position, drop to low plank when we hear “bring Sally down” and back to high plank when we hear “bring Sally up”.  Madoff rolls in about halfway through the song. This seemed like an excellent way to start the workout. It was! All mumble chatter from Nantan- elect ToolTime was shut down about halfway through the song!

After what seemed like an eternity, the song ended and the PAX quick moseyed to the 120 yard (thanks for the correction, Madoff) soccer fields at the back of the park for a Whoopee favorite- Red Barchetta (because he really appreciates Rush, but their music still sucks). Whatever. It goes like this:

Goal line-to-goal line sprint, 100 SSH (single count) sprint back to original goal line, plank for the 6

75 yard sprint, 75 Mountain Climbers (count right leg) sprint back to goal line, plank for the 6

50 yard sprint, 50 LBC’s (single count) sprint back to the goal line, plank for the 6

25 yard sprint, 25 Mericans (single count) sprint back to goal line, plank for the 6

10 yard sprint, 10 Burpees, sprint back to goal line, plank for the 6

After a count off, another quick mosey to the small soccer field and line up at the bottom of the hill for Stairway to seven.

At the bottom of the hill, each PAX performs one Burpee, one Diamond Merican (no steps to perform incline Mericans). Run up the hill, perform one squat. Run back down the hill, rinse and repeat except increase one rep per exercise until 7 of each are complete. This was a good crowd pleaser. Wojo had Luigi off to the side showing him the moves and getting some extra cardio in. Great to see a 6 year old out there spending some quality family time with his dad! YHC predicts Luigi will be the anchor man for ANY relay race he enters as he gets older! The apple doesn’t fall far from the tree! Great work, little man!

Mosey to the playground for 3 rounds of:

5 pullups

5 Mericans

5 Burpees

After planking for the 6, Mosey back to the flag where YHC whips out the ol’ speaker and plays Flower again! Leg raises/lowers were performed instead of Mericans. After song complete, a couple minutes of Mary including:

Oompa Loompa- Cross Crunches 20 each side

Ash Pond- 100 American Hammers (single count, but brutal anyway)

Mr. Bubbles- 10 Mericans

Ariel- 20 LBC’s IC

22 for the Veterans




  • Nomads are heading to Hickory on 12/30. Freight is setting it up.
  • New Year’s day convergence 1/1/18 at  the Black Knight
  • Joe Davis Run 1/6/18 in Fort Mill, SC (sign up!)
  • Rooster marathon relay race 1/20/18

Prayer Requests:

  • Rusty (ToolTime’s M’s co-workers’ brother) his time on earth is short
  • Wojo’s father-in-law
  • PAX on the IR
  • Our new Gashouse Leaders as the new year begins

YHC took us out in prayer.

Once again, it’s an honor to lead my brothers once again! Thank You, gentlemen! Great work and drive by all. Nobody quits. Nobody.

Don’t let the cold weather prevent you from posting with your brothers. They need you out there in the gloom. Keep pushing the rock!


A Woodpecker

The question was, how do you get a tree pregnant?

What did Mrs. Clause say to Mr. Clause after looking at the weather forecast?   Rain dear (reindeer)

Ok, 25 degrees and a brilliant start to the morning.


5 Burpies to the train.

50 Side Straddle Hops, 15 Squats, 20 LBCs, 20 Mountain Climbers, 10 Imperial Walkers


Mosey to the the wall:
Wall sits
Wall sits + Moroccan Night Clubs
Wall sits + Moroccan Night Clubs + Marching
Wall sits + Shoulder Presses + Marching

Mosey to the parking deck:
40 Merkins, 40 Squats, 40 LBCs, 40 Flutterkicks
Mosey up one deck
30 Merkins, 30 Squats, 30 LBCs, 30 Flutterkicks
Mosey up one deck
20 Merkins, 20 Squats, 20 LBCs, 20 Flutterkicks
Mosey to the bottom

Mosey to the parking deck:
40 Mountain Climbers, 40 Freddie Mercury’s, 40 Monkey Humpers, 40 LBCs
Mosey up one deck
30 Mountain Climbers, 30 Freddie Mercury’s, 30 Monkey Humpers, 30 LBCs
Mosey up one deck
20 Mountain Climbers, 20 Freddie Mercury’s, 20 Monkey Humpers, 20 LBCs
Mosey to the bottom

Mosey to the parking deck:
40 Sumo Squats, 40 American Hammers, 40 Plank Jacks, 40 Dying Cockroaches
Mosey up one deck
30 Sumo Squats, 30 American Hammers, 30 Plank Jacks, 30 Dying Cockroaches

Mosey back to pavillion
20 Sumo Squats, 20 American Hammers, 20 Plank Jacks,  1 minute of Dying Cockroaches

“Two shoemakers got married because they were sole mates.”

“What did the sock puppet say to the sock? Looks like you could use a hand.”


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