F3 Gastonia

Fitness, Fellowship, Faith

Day: March 12, 2018

Track Season

I’ve wanted to Q at the Gashouse for quite sometime. Now that my back is doing better and with track season coming up I couldn’t resist finally signing up for it. Some of you guys know that back in my hayday I was a pretty good track athlete, and have a passion for it still to this day. One of my goals for this year is to compete in some Masters track and field meets. What better way to get one of my first track workouts in than dragging 12 other guys around with me. I’ll have to say I was a little nervous before this Q. Not knowing some of the Gashouse guys real well, I didn’t know how a workout like this would be accepted. In the end everyone was supportive, as they (all of F3 Gastonia) always are.


  1. SSH x 15 IC
  2. Don Q’s x 15 IC
  3. Imperial Walkers x 10 IC
  4. Burpees x 5 OYO


The Painlab guys then split off and we Mosey to the track at Grier. Some of the guys were a little surprised by the pace I set for the Mosey, but little did they know I was just trying to get them warmed up for what was to come.


Once at the track we did some Dynamic Stretches across the field.

  1. Butt Kicks
  2. High Knees
  3. Goose Steps
  4. Skips

The Thang:

We gathered at the Start/Finish Line and I explained our next exercise.

  •  1 Mile (4 laps) In and Outs: 80% Sprint thru the curves then walk the straights. Last Lap, sprint the last 200m.


  • Next we circled up on the field for some Countdowns! Complete a round then drop 1 rep until you get to 1. We started at 7 (bad idea). I totally underestimated how much the sprints would take out of us. Omaha after 5 count.
  1. SSH IC
  2. Burpees
  3. Merkins IC
  4. Mountain Climbers IC
  5. LBC’s IC


  • 400m at your own pace.
  • 4 x 40 yd sprints (walk back to recover)
  • 4×100 Relay – We then counted off into relay teams. I messed this up of course but it was quickly fixed. 13 HIMS so 3 teams and I stepped out but ran with the last legs. I like ending with something competitive. Line 2 men up beside each other on a track and see what happens… They will push so hard they may even spill a little Merlot!!!! Everyone pushed themselves so hard during the race. GREAT WORK MEN.  Great work throughout the entire workout!

After we caught our breath, Mosey back to meet up with Painlab.


Short Sale  took over with some crazy sandbag/block work then some Mary (see his BB).


Moleskin : I really want to thank everyone for their support, prayers, and encouragement that you have given to me since I started F3.  Especially now with what my family has been going thru. Great Job by all during the workout. It was about the effort not the speed, and everyone gave 100%. Hope you aren’t too sore.  I’ll be on that track a couple days a week from here on out if anyone wants to join me! Thanks to Pac-Man and Sakrete for coming up from Rock Hill, and welcome FNG Eastbound and FNG Sparrow.





Pocket Clock

7 Men came out for a Sunday morning run at the Coconut Horse.

The Thang:

We ran a reverse of the normal route.

The Moleskin:

Pocket’s was obviously affected by the time change. The text to Tooltime was an indication of a great fartsack had.

The rest of us had a great run and then sat around in the Harris Teeter drinking coffee.

Until the next, Gastone Out!

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