F3 Gastonia

Fitness, Fellowship, Faith

Day: March 5, 2018

5 Miles Strong and Fellowship

9 for Coconut Horse.

The Thang:

We ran 5 miles, some a little more, and one did a Ruck.

The Moleskin:

JK2 with the Ruck on a solo mission.

Tooltime really picking up his pace.

Followed with some coffee and fellowship.

Thanks for coming out.


40 Year Old Virgin…Q

14 HIM showed up at The Black Knight for YHC’s VQ beat down. I really do not think many expected this intense of a workout from a VQ. They probably thought this would be a light day, HAHAHA. I must admit I was completely stoked about it since the day I requested to do it. Was I Nervous? Indeed, but bet your butt I had the best support all around from the F3 Gastonia PAX that helped me build my confidence up. Creating the Weinke was really fun, I mixed a little of Stroganoff’s workout from the first time I ever posted at The Black Knight along with something that I’ve never done before.


All veterans present. No FNG’s so no disclaimer


SSH x 15 (IC) – So my lips were frozen and I was slightly tongue twisted. I had an issue pronouncing Side Straddle Hops.

Don Quixote x 10 (IC)

Moroccan Nightclubs x 50 (IC) – slight mumble chatter from Gastone. Previously he kept telling me the hardest part of Q’ng was keeping count. However I had no issue walking up to him on a few occasions, whilst doing MN IC, letting him know my count was on point.


The Thang:

Mosey to Martha Rivers and upper soccer field

Round #1 – Line up on the side of the field facing the short side and let us begin.

Sprint to other side followed by 10 CDD’s – 20 Bobby Hurleys – 30 LBC’s – Plank for the six

Rinse & Repeat 3 more times

Round #5 – I added a second set of reps

Sprint to other side followed by 10 CDD’s – 20 Bobby Hurley’s – 30 LBC’s – 10 CDD’s – 20 Bobby Hurleys – 30 LBC’s – Plank for the six

Repeat one more time for a total yield of:

80 – CDD’s

160 – Bobby Hurleys

240 – LBC’s

Mosey to the parking lot of Martha Rivers

Gave the PAX a brief backstory of YHC. Told them before I moved to NC that I lived in Albuquerque, NM for a few years. I then asked the PAX if they knew what famous highway ran through the land of enchantment. T-Square correctly identified it as Route 66. So yep, we are doing that exercise next!

Route 66 #1 – Burpees

HushPuppy reminded me of the time, which was 6:05. We got time!

Route 66 # 2 – Squats – Gastone, next time you say, “That’s something I can do”, trust me I’m going to Omaha to something you can’t.

Route 66 # 3 – Mike Tyson’s

Looked at my watch….6:15. Jailbreak back to Snoball’s

No time for MARY


Announcements: From Gastone –When posting your BB, remember to tag your workout AO on the right side of the web page.

Prayer requests: Easy Rider and Monk – Family health issues. Bandit – Kids applying to college. YHC took us out.

I apologize for running over on time. Trying to learn this time management thing. I promise to do better next time as I know you all have places you need to be. To all PAX (present and not present) thank you for your support leading up to this day, It was truly appreciated. Very proud of what this group accomplished this AM. Every PAX pushed themselves and never gave up! Look forward to doing many more with this group!

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