F3 Gastonia

Fitness, Fellowship, Faith

Day: April 4, 2018

Play Ball!

Spring has always been one of my favorite times of the year. The reasons are numerous, but they include plenty of great things in the world of sports. There is the NCAA tournament, the Masters, and of course the start of baseball season. Say what you will, it’s still America’s pastime. So to celebrate the start of another baseball season, YHC decided to put together a baseball-themed weinke. And remember, Chris Weinke was a professional baseball player before he was a Heisman-winning QB at FSU.

As I parked and walked through the parking lot, there was a group of men that had put in some early EC. Kudos to those HIMs for the dedication.

No FNGs so a quick disclaimer.

SSH x 11
LBCs x 11
Merkins x 10

The 11’s were for the 11 runs the Yankees had put on the Rays the night before. For some reason, I stopped at 10 on the merkins. This would not be the last case of absent-mindedness for YHC during this workout.

The Pledge

Mosey to the building in the middle of the baseball fields at the park.

Instructions were given to the PAX on how this homage to baseball would work. As a group, run down the first base side to the end of the outfield.
Perform exercise at 1st base. 56 squats (Joe DiMaggio’s 56-game hit streak record)
Run back to home plate
Now, run to second base but stop at 1st base again for 56 more squats
At second base, 56 merkins (Jose Ramirez led MLB in 2017 w/ 56 doubles; the merkins were also a tribute to Willie Mays Hayes)
Back to home plate
During this whole time, there were various discussions about second and third base, but we tried to keep things focused on baseball.
Next was third base with stops again at 1st for 56 squats and 2nd for 56 merkins
At third base, 36 flutter kicks (Single season triples record set by Chief Wilson in 1912)
Back to home plate
And finally, the home run trot with stops again at 1st for 56 squats, 2nd for 56 merkins, and 3rd for 36 flutters.
Once the PAX reached home plate, 59 american hammers (2017 home run total for MLB leader and current Yankee slugger Giancarlo Stanton)

Everyone loves offense, but nothing beats a great pitchers dual so we also had to do a little bullpen work. The pitcher/catcher partnership is crucial in baseball so the PAX partnered up for a Dora-style bullpen session.

Partner 1 ran to the end of the outfield while partner 2 performed the exercises. Once partner 1 returned, partner 2 ran. You know the drill.

65 Burpees (Carlos Carrasco’s win total 18 + Alex Colome’s save total 47 – both MLB leaders)
225 Mtn Climbers (Corey Kluber’s MLB leading 2.25 ERA)
308 LBCs (Chris Sale’s MLB leading 308 strikeouts)

A call was made to the bullpen to cut the burpees off once each partner had run one lap so the total of 65 was probably not met by all groups. Other counts were completed as planned.

Mosey back to Snoballs

Gashouse has Q spots available for the next couple of Saturdays
Pain lab shirts available for pre-order

Prayer Requests
Hushpuppy’s friends going through adoption process; having a virtual run to raise money; contact him if interested
JK2’s dad
EZ Rider – special request
Drone – need for encouragement and EH
Thanks for the prayers for my mom. Her hip replacement went well, and she’s recovering and doing well.


You may notice that I did not include Name-o-rama. That’s because on the way home, I realized we did not do a name-o-rama. YHC humbly apologizes. If you were there, you know who you are.

Special thanks to Billy Madison and his effort to ensure that at least one of us looked like an actual baseball player.  Well done sir.

Until next time.


YHC has felt horrible about having the Q at Folsom last Thursday and fartsacking leaving the PAX hanging. In all honesty, I’ve been in a funk lately due to some personal mess and stress. After missing Thursday and Pizza Mans Q at Folsom Saturday, YHC started chiseling at this thing called life a little harder. By praying and taking some steps to change how I’m dealing with these issues, I’m starting to feel new life stirring. So, to move on, I roll into Folsom looking forward to making up for my slackness of last Thursday. To my surprise, there wer NO PAX waiting. I’m usually one of the early birds, but today I was only about 7 minutes early. While I sit in my truck, I’m going over in my head what my weinke is going to be and here comes Bedpan. Just a couple seconds later, Volt. Plenty of time for Sparky to roll in but it’s time to go to work.


SSH, Hillbillies, Merkins x10 IC



Still no Sparky, so we mosey on up towards the park entrance. On your six for LBCs, flutters, Sandy V all x20 IC

alright mosey across the highway to Walmart and “Train” yep, that’ll be 5 burpees OYO. Continue to mosey around behind Walmart headed towards the dreadful hills, which by the way, need to mowed soon! Time for some 11’s mike Tyson’s at the bottom, fast bear crawl to the top for squat jumps, then crab walk back down. I must admit, it was a wonderful idea on paper. Ok, grab some wall for some Hipslappers x10 IC and then get personal with the wall with 50 calf raises facing the wall. There’s a nice little curb at the bottom of the wall and yes, it looks pretty awkward doing the raises, I saw bedpan using a little circular motion and a lot of hand moving on the wall. Time to break up the romance. Mosey back across the road and behind the civic center to the horse arena. Line up for Triple Nickel.  5 DIPs, step ups or jump ups to the top for 5 burpees. Rinse repeat times 5. YHC notices the time is running thin. Omaha after the third round. Let’s mosey the long route back to start. Not bad, ending up with 1.9 Miles.

Announcements: The Forge Wednesdays in Lowell, CSAUP Saturday, Community Foundation Run next Saturday.

prayer requests lifted and YHC took us out

Men, it’s a blessing to be a part of something so special. I’m thankful for all the relationships I’ve built and looking forward to more. Thank you for all the encouragement and drive you men bring to the table, even the trash talk is encouraging. Let’s continue to push this rock together and build a stronger, more godly community. AYE!

© 2019 F3 Gastonia

Theme by Anders NorenUp ↑