F3 Gastonia

Fitness, Fellowship, Faith

Day: February 2, 2018

Blue Moon at Goat Island

Six Warrior showed up for a beat down under the blue moon. Went something like this:


SSH X 20

IW X 20

Merkins X 15

Mountain Climbers X 20

Copper head squats X 20

Mosey to the Tunnel for some People’s Chair

Air presses X 20

Balls to the wall:

Hip slaps X 10 (total)

Donkey kicks X 10

Mosey to basketball court

Suicides as follows: Three point line, mid court, three point line, baseline

Set 1: 5 merkins each stop

Set 2: 10 squats each stop

Set 3: 5 burpees each stop

Set 4: 10 LBCs each stop

Broad jump to end

Burpee broad jump back

Mosey back to tunnel, rinse and repeat above work in tunnel.

Mosey to the Gazebo

3 sets of the following:

5 pull ups.

Run to the top of the bank and 10 American hammers

back to gazebo and 10 squats.

Mosey to parking lot for Mary

SSH X 10

20 Flutter kicks

SSH X 10

20 Rosalita

SSH X 10

Oblique Crunches x 10 each side


NMM: Small but dedicated group out here today. Glad to see Wheezy back in the fold! We have missed you brother! Always good to have a Kotter in our midst. Great morning out there. Great guys to be out there with and privilege to lead!


2/2/18 — Day 14 — 5:30am

Upon arrival this am at 5:25 the PAX was gathering under the shelter of the Pavilion.  With the ground elsewhere still damp from the recent rain I took it as a suggestion that they prefer drier ground.  Me too gentlemen.  Whoopee wearing a 20lb weighted vest and Boudin wearing a ruck pack (it looked to me like it was full of books and not those delicious Louisiana boudin sausages), it looked to me that there may have been some early EC rucking.  The weather and the PAX was in good spirits this morning and ready to go.


No FNG’s or disclaimer


Warm up:

20 SSH

20 Goofballs

Mosey to the parking deck by way of the “circle of life” or as I called it “the art tree thing”, around it 2 times until the 6 arrived, and on to the 2nd floor of the parking deck.

The Thang Part 1

Last week Boudin Q’d at the Storm and introduced the San Antonio Shuffle.  This is a lunge with both legs, 2 merkins, and 4 plank jax.  I thought it was great so we did this the width of the parking deck.

50 LBC’s

5 Burpees for the train

San Antonio shuffle back across.

I feel like I’m leaving something out here..hey, Im going from memory here….word!?

Mosey to the top of the parking deck and back.

The Thang Part 2:

Partner up.  P1 stays and does said exercise.  P2 runs up the ramp and around to and down the stairs…and switch x 3.

LBC’s (Roadie good 10 count)

Merkins (Squirt good 10 count)

Squats (Slaw 10 count…we have some work to do here)

Mountain Climbers

Mary: (Someone asked me “why ya buggin?” 80’s reference which brought back images of Stroganoff in pink Daisy Duke shorts at the 80’s party in Oct.  Hmmmm?  Some things are hard to recover from but we shall prevail.)

25 Flutter Kicks

25 In and Outs

40 LBC’s

20 Freddie Mercury’s

The Thang Part 3:

Back to the aforementioned “tree of life”, aka “art tree thing”.

20 Dips (the PAX was relentless in letting me know I need to give the proper set of instructions before the move it there own short bus kind of way.)

20 SSH

20 Dips (Better count this time…somewhat)

5 Burpees for the Ambulance

5 Burpees for the passing Ford Taurus (Slaw seemed to really enjoy this part.  He’s an animal!)

Sargento wanted to do 5 more for the planted living tree but since it was not moving, blowing a horn, or hurt I vetoed the proposition.  I like the enthusiasm though.

Return to the Pavilion:

20 Derkins

20 more Derkins

50 LBC’s

Times Up!


2/18/18 — F3 Dads at the Chutes at Crowders Ridge.  $13 per person.  Please sign up beforehand on the website.

There is a bowling night coming up at Lake Wylie Bowl and Bounce coming up.  I apologize for not remembering the date but Sargento is heading this up.


Kiwi is showing improvement.  Is out of ICU and in a room now.  Not talking as of yet but making snide remarks on notes which means he has his sense of humor which is a good thing.

Bandit’s son if I get this correct has gotten into the Naval Academy and will be playing baseball there.  Please correct me if this is not totally accurate.  Please send congrats his way as this is awesome news.  So very blessed.


In a time in my life when I really needed to make some positive changes I was praying for something, some help, some inspiration, LORD please help! HE sent me F3 and it has been amazing to see the change in my family, marriage, children, and work life.  If you HIMS ever question the impact of yourselves in the community, please know. The honor is all mine that I can call you friend.

God bless you all,




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