F3 Gastonia

Fitness, Fellowship, Faith

Day: January 6, 2018

Weak Q #2

The good thing about Qing two workouts at different places close together is you can just reuse the previous workout. That’s what 6 PAX at Folsom got this morning. Midoriyama’s Thursday workout. It seemed pretty good so why not! Of course my legs regretted it the 2nd NUR up the hill but hey that’s getting better right?


SSH x 15ic It’s so cold! Let’s mosey and see if that helps.

Mosey to the flag at the entrance for the pledge

The Thang:

Merkin work-5ic, 5ic with right arm out, repeat with the left, 5ic diamonds

Mosey across the street and around Walmart to the hill

11’s-WWI at the bottom and Bobby Hurley’s at the top. NUR up the hill

Mosey back down to the stage for prison workout. As we started the loud speaker came on at the prison. May have been a jail break? Wall sits/dips, Wall sits/Merkins, BTTW/partner runs, Wall sit/10 squat jumps(read previous workout).

Mosey back to the flag.


Announcements-Forge Wednesday nights at 6:30, Rooster 1/20

Prayer Request-Each other, Roadie’s family


Great job everyone for posting this morning. Getting uncomfortable is what makes us better and man was it uncomfortable this morning! Volt talked like 3 times so that was cool. Sparky wasn’t there even though he told me he would be. We even waited to start a few minutes late expecting him at his usual 3 minutes late. 4 for breakfast. I got the waffle but it doesn’t compare to the pancake. We still have the Ghost flag.

Running to stay warm!

Stroganoff’s pre blast promised a “religious experience” so I went straight to the F3 exercise page and typed “God” into the search page. Then I planned a devilish Weinke complete with sun gods and moon gods. But I had to wonder if anyone would show, with the 13 degree temp, the Joe Davis run, and Whoopie’s ruckus about rucking on Twitter last night!

As I pulled in the Schiele, the lot was nearly full! Something told me it was the museum’s sleepover with dinosaurs rather than a large PAX. Sure enough, JJ arrived about 6:55 just as the young’uns emerged from the museum carrying sleeping bags.

Omaha devilish Weinke; run for warmth and fellowship. We must have run about 3.5 mi with a stop in Lineberger Park for SheHateMe.

Great to share a run and conversation with JJ.

Monk out

8 Showed on a chilly morning at the Fighting Yank. They were warned about a possible ruck training this am by Twitter the night before and, despite that, 2 put in some EC with 10 miles before we started. If you don’t know who those 2 were, you have not been posting enough.  I gave a quick disclaimer and general theme for today.

WU: SSH, Squat, Merkins, LBCs all IC and somewhere around 11 of each.

Thang: Mosey to the track but stop along the way on the grassy hill for a little game of ” 5 or 10.” This was an “on the fly” game that went something like this. I say, “5 or 10?” and a Pax responds with his preference. He does not know if it is burpees or count off (rest). We did this for a little while and I think I was the only one who thought this was remotely humorous. Definitely, definitely, definitely will use this again. We continued the mosey up to the track for the first part of our “Ruck Training” workout. Mosey/run a lap then do 50 squats, 40 lunges, then plank. Repeat for 4 cycles. Along the way Quiche informed me the track was only 0.20 miles and that if we wanted to do a mile, we needed another lap. We did 4 anyway. Sargento started hallucinating during the second? lap-then all of a sudden…..POOF!!! something appeared on the railroad track similar to what he thought he saw…..Shortly thereafter, we see a train appear and thankfully, Tiger reminded me to salute the train-5 burpees then get back to it. We finished our 4 laps then started on part 2. Tesla gave me the Q earlier in the week and suggested we include a Tesla bear crawl which I immediately thought…..well, I don’t want to say what I thought because A) Tesla is site Q and a pretty nice guy, and 2) My M occasionally reads these BB and I don’t want to soil my pristine reputation I have established over the last 25 or so years with her. So what do we do next, you ask? We did a Tesla Sprint Slalom Bear Crawl, or TSSBC for short. This involved running across the field (approx 50 yards) and back. As Pax return to the start line, they drop into plank position in a line with space between the pax. The first guy back starts the bear crawl slalom through the returning pax as they arrive and drop into plank position. We did 2 rounds of this and probably could have done more, however time was ticking away and we had more to do. I mistakenly left out some flutter kicks at the end of each round so we added 2 rounds of flutter kicks at the end. It was at this point that Quiche inadvertently lost his key which was later found by Abba after the COT.

Next we moseyed to the wall back near the start. We correctly identified the Turd Shack on the way to the wall. The next exercise was a version of EMOM (Every Minute On the Minute). This consisted of 10 Hip Slappers (capitalized because I really like them) then run from wall to turd shack. At the 1 minute mark while at the turd shack do 10 sumo squats (or Bobby Hurleys if you preferred) and run back to wall. We did at total of 8 minutes (4 HS, 4 SS) when I posed a question to the pax-who and why was the flag erected (yes, erected Stroganoff) near the Turd Shack? Abba and Wheezy both (I think both?) correctly answered-it was a girl scout project for her Gold Award. So at this point, we cut the EMOM by 2 minutes as a bonus. We then went back to turd shack and did 22’s with LBCs and Merkins. This is just like 11’s but rep sum is 22 and count by 2’s. This went fairly quickly with the short hill. We finished with Mary with all pax leading a round.

COT, quick namorama, prayers for guys running Joe Davis Run, then find Quiche’s key-good job Abba.

Great work guys-hard to get out there in the cold. Thanks for showing up-fartsacking is overrated.


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