F3 Gastonia

Fitness, Fellowship, Faith

Day: April 2, 2018

Easter Mosey



The Thang:

Mosey or Ruck for –5 miles

Great weather today for an Easter Mosey / Ruck. Lots to be thankful for today men! He Is Risen. All worked hard some did 5 miles some did more!


JK2’s Father, Oompa Loompa’s 2.0 on mission trip in Honduras.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.


As always it was an honor men!



JV @ Folsom

My man Sparky reached out to give me an opportunity to Q at Folsom and of course I can’t pass up an opportunity to lead the HIMs of Folsom.  I also wanted to get one last weekend Q before busy A$$ April hits.  As YHC ran into Folsom I noticed Sister Act getting in some EC.  While on my EC run I was thinking of ways to turn my Q’s from JV to Varsity…then I thought about it and decided that I like my JV Q’s and I believe everyone else does too.  With that being said, 6:30 hit and it was time to go….


SSH X I don’t remember cause DL was taking his precious time

Don Q’s X 10 IC

Let’s mosey to the tennis courts…it went like this:

Burpee suicides starting at 1 and increasing at every court.  The PAX liked these so much we ran it back but started from the furthest court back.  Now with the heart rate going let’s do some 11’s.  The exercises were Mike Tyson’s and Big Boy sit-ups.  Great work men!!!

Now we are finished with the tennis courts, let’s mosey to an area I noticed on a recon run.  Gaston County’s finest built a new dock on this pond so YHC wanted to do some work on it…each PAX performed max reps of an exercise or stopped when they couldn’t count any higher then ran a lap around the lake.  The exercises were:




Let’s mosey on…since my Duke team lost to Kansas in the Elite 8 we had to throw in some Bobby Hurley’s at the Route 66 parking lot(but today it turned into Route 78) My bad!!  Now with all the PAX legs a little tired let’s mosey to the shed for some exercises and mubblechatter.  Each HIM busted out these exercises:

Dips X 20 IC

Box jumps X 20

Derkins X 20 IC

Box jumps X 20

With time running out we heading back to the flag for 22 for the VETS.  TIME!!


“Going the Extra Mile” CSAUP – April 7th @ 4am

3rd F Event – April 13th @ 7pm

SPEEDFOR NEED is coming!!! – April 14th    SIGN UP HERE——-> http://www.cfgaston.org/Learn/CommunityFoundationRun.aspx

Prayer Request:

Allen Tate’s mom, Medicine Woman(Leg and something about cold hands), and others I may have forgot


Once again, I would like to thank Sparky for the opportunity to lead the HIMs at Folsom.  Do everything you can to follow the path that the Lord tells or shows you to follow.  Sometimes you may get thrown off the path but do everything that you can to get back and stay on the path he has for made for you!!

Colossians 3:23

“And whatsoever ye do, do it heartily, as to the Lord, and not unto men;”


Until next time Pizza Man is OOOOOUUUUUUTTTTTT!!


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