F3 Gastonia

Fitness, Fellowship, Faith

Day: January 24, 2018

Used a 4X4 to get to a San Antonio Shuffle

YHC woke up to the sound of rain.  This had the Q worried that turnout would be low, but once again the PAX proved me wrong with 12 HIM ready to put in work at 5:30.  Well done men.  This back blast will be to the best of my memory do to the Weinke was destroyed by standing water from the rain, but I believe the PAX wanted to destroy before the rain got to it.

Warm up:


Imperial walker 25 IC

Squats 20 IC

10 Merkins IC

10 Burpees OYO (Should have been 5, but an extra 5 for the train)


Mosey to the front of the school.  Their was some light mumble chatter during the Mosey.  I think I even heard comment about the mosey pace.



2 Wall walks

5 Scorpion CDD’s (10 total)

20 Plank Jacks

10 Merkins

In between each exercise there was a bear crawl of about 10 yards. Rinse and repeat 4 times.

During this time the mumble chatter moved more toward grunts and hard work.  Great job men, way to push through.  My upper body was on fire.

Mosey to the tennis court of a triple nickel, but not before 5 burpees for another train.

10 squats

Run the width of 2 tennis courts

10 Monkey humpers

Then on the the San Antonio Shuffle.  All PAX on baseline.  YHC demonstrated the movement then shared with the PAX that he found it on the F3 site.  I think I might be banned from using the site now. There was even a comment that I must hate the PAX.  The website says that the San Antonio Shuffle is Lunge R Leg, Lunge L Leg, Burpee, Plank Jack  pop up then repeat.  I knew that this would be too easy for the PAX, so I modified the Shuffle. Lunge R Leg, Lunge L Leg, Burpee once down two Merkins, 4 Plank Jacks  pop up then repeat. We did this for the width of two tennis courts.  Way to push through this one

Time running out, mosey back to start. Time to work on the core.

Flutter Kicks 20 IC

LBCs 20 IC

Hip Rock N Raise 15 OYO (P90X style)

Nolan Ryan 10 each side OYO (Q fail on this one.  Everyone was done, but the Q had only done one side, so I did them Saturday Night Fever Style.  You had to be there)

Mountain Climbers  20 IC

Few minutes left. Round of Mary

V Ups  10 OYO

V up Roll up 20 OYO (Back to P90X)

Dying Cocka Roach 15 IC

Jump Squats 10  OYO



Thanks for the opportunity to lead.  Always an honor. See you in the gloom.






Still Winter at The Yank

6 HIMs came out in the cold to get a Tesla led beatdown at The Yank on Saturday. Went like this:


SSH X 20

2 Burpees OYO

IW X 20

4 burpees OYO

Squats X 20

6 burpees OYO

Mountain Climbers X 20

8 burpees OYO

LBCs X 20

10 burpees OYO

Off to the first corner

partner 1 – Run midway to the next corner, 10 merkins

partner 2 – Wall squats on the fence.

Flapjack, rinse and repeat 3X

2nd corner

P1 – run back half way to corner 1, 10 squats

P2 – LBCs

Rinse and repeat 3X

3rd corner at school house

P1 – Run to other end, 10 American hammers

P2 – Stepups

Rinse and repeat 3X

Down to the corner of Knowledge

10 step ups each leg.

10 dips

10 dirkins

Round 2:

15 step ups each leg

15 dips

15 dirkins

Round 3 – Repeat round 1

Down to the field of dreams for the Tesla special, bear crawl slalom across the field.

Agility run back.

Down to the yank for some Mary to finish up.

NMM: Great work by all Pax today and ALWAYS a privilege to lead this group! Cold out here today but i thas been all winter. Almost bagged the bear crawls today but pax would not let me!

Boom! 24 getting it!

24 men showed for Snoballs this morning for a Gastone Q. This was the record attendance for Snoballs and I was glad to be part of this workout.

The Thang:

People still rolling in:

SSH 30

Imperial Walker 31

Follow me on a mosey to the park down the gravel road to the pull up bar.

Plank for the 6. Right arm, Left arm.

Follow me Mosey around soccer field and back to the middle of the hill near the picnic tables.

Jack Webb up to 10 and then back down to 1. (Crowd-Pleaser)

Follow me around the playground and then to the middle of the baseball fields  at the flag.

40 LBC’s until the 6 arrives

50 Monkey Humpers

50 Squat’s

50 Monkey Humpers

50 Squat’s

Lunge Walk down the long path through the middle of the baseball fields.

Mosey to the bottom of the hill.

Joe Hendrix up the hill (Backwards Bear Crawl)

5 Burpee’s

Joe Hendrix up the hill

5 Burpee’s

Mosey back around the field to the middle again.

Elbow Plank while we wait. (Kick-Stand)

40 LBC’s

25 Flutter 3 Count

What is that noise, Train. 5 Burpee’s

25 Flutter 3 Count

5 Diamond Merkins (T-Square worried about the clock and Gastone’s watch)

20 CDD’s

Mosey to the start.

20 Wide Arm Merkins

5 Diamonds

20 CDD’s

50 Monkey Humpers

50 Squat’s

Used every minute but on time.

The Moleskin:

Great morning with lot’s of guys including myself working hard. We hit all the muscle groups to spread out the payment for the workout which is you should feel it about every place in your body. Just remember that soreness is the weakness leaving your body.

If you are reading this than you are most likely part of F3. I see lot’s of new guys and this is great. Make sure you are accounting for the 6 and sending someone back to collect the 6 if you are Q. Let’s all keep on following up with all these new guys and make sure they know what this is all about.

As iron sharpens iron, so one man sharpens another. Proverbs 27:17

40 Day Challenge Day 5, if you are in this challenge keep up the good work. I am in and it’s not easy but it sure is easier with a bunch of dedicated friends all making the sacrifices at the same time. If you are not in this then you can sill just join in now and go the extra days after. So stop making excuses and make it happen.

Thanks for the opportunity to Q, it is always a pleasure,

Gastone Out!


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