F3 Gastonia

Fitness, Fellowship, Faith

Day: April 20, 2018

Stay Clean

The PAX showed to know at the Pavilion on a brisk 38 degree Friday morning.  Short Sale couldn’t hard commit to the co-Q so our famous tag team style beatdown will have to wait.  However, it will appear on a Saturday morning soon.  Big T-Claps to Slaw for breaking out the neon armband and wearing it throughout the workout.  He was prepared, ready, and worthy to wear the flair!

YHC gave a brief disclaimer and asked what today was.  “420” was the answer.  What does that mean?  It means this is the anti-420 workout.

There were ten PAX to start.  We formed two teams of three and one team of four.  The PAX were instructed to do 129 reps of the exercise one at a time.  We began with Air Squats.  The pace was too slow and about the time I was going to modify the instructions I saw Breaker Breaker pull in hot.  He joined one of the teams.  Each team hit 129 reps.  SLAW wanted to know the significance of the 129.  Great question but he would have to wait for the answer.

Fast mosey to the “art” circle for Decline Pushups.  Now YHC authorized two PAX at a time.  The pace quickened as two PAX now exercised at a time.

Fast mosey to the top of the parking deck for 129 single leg deadlifts. (someone said DL looked like a drinking bird toy)

Fast mosey back to the “art” for 129 dips.

Fast mosey back to the top of the deck for 129 broad jumps.

Fast mosey down and out to the bank for 129 one foot stair hops, followed by 129 merkins.

Fast mosey to (Whoopee guessed it) “McQuitter’s Wall” for 129 Step Ups.

Fast mosey to the train bridge.  Bearcrawl the bridge.

Fast mosey back to Pavilion for 129 Big Boy situps.

It was a this point I asked Whoopee (who had gotten me fired up the night before from his backblast) if he wanted to proceed off the weinke for 129 burpees or do Murph training.  Whoopee said Murph training.  I don’t believe Slaw heard that part or he may have protested.  Another fast mosey back to the deck for 1,2,3/2,4,6/4,6,9 pull ups, merkins, and squats for three rounds.

Mosey back to the “art” for 129 4-ct SSH’s.

Back to the Pavilion for the Pledge of Allegiance and then time.
There were 129 LEO’s killed in 2017.

Prayer Requests:  F3 Olive and his family.  Breaker Breaker’s Aunt, JK2’s Dad, and Medicine Woman’s acquaintance who needs prayers for healing and faith.

Moleskin:  Thanks for Whoopee and his backblast.  I took a couple rest days this week and wasn’t feeling it but his timely backblast gave me the kick I needed.  He also didn’t disappoint with the Friday “guns out” toward the end of the workout.  Great to see Island pushing the rock and posting regularly!  Squirt was back which was awesome.  Def Leppard and Medicine Woman were getting after it in lieu of nagging injuries with no complaints.  Slaw was his usual inspiring, positive self, and Breaker Breaker earns Respect each time he posts.  Thanks for Spiderman for putting away his “Pain” weinke and giving me the Q.  I probably saved the PAX some pain and certainly too many deep sea divers this morning.

Always a pleasure,



15 PAX total for an afternoon beatdown at Midoriyama. FNG was present, so after a short disclaimer we got after it.



SSH, Hillbillies and Don Q’s all x 10IC

Knock out the Pledge and off for a short mosey to the small soccer field


The Thang:

Partner up and let’s do some BOMBS. While one partner runs across the soccer field and NUR’s back the other partner performs the following until the total cumulative reps are reached:


Burpee’s x 50

Overhead claps x 100

Merkins x 150

Big Boy sit ups x 200

Squats x 250


Time for a short mosey over to the big hill at the dog park for some ab and leg work.


Hill Sprint Countdown – start at the bottom of the hill and perform a set of LBC’s, American Hammers and Flutter kicks x 10 OYO then sprint to the top of the hill and back. Repeat sequence counting down by two’s (8..6..4, etc.) until we get to zero.


Time’s almost up so let’s head back to the flag with a quick stop on the way for 20 Mike Tyson’s IC called by Blart.




Announcements – Virtual run at Rankin Lake Saturday for Operation Sweet Tooth, see Pizza Man. Global 6k for Water May 19th, see Broke.


Prayer Request – Huckleberry, PAX who haven’t posted in a while.


Moleskin – Welcome to FNG Michael Sumner – Pink Panther, strong work on your first post. All PAX were pushing hard today and it’s a pleasure to be a part of such a strong group of HIM’s. All kind’s of EC going on before the workout; Blart and Pockets running, Wojo and Swimmer on the bikes, everyone pushing to get better.


Reach out to someone in this group  if there’s anything you need or are struggling with something. Life is tough enough as it is, you don’t have to go at it alone. On the flip side, if a brother reaches out to you, be there for him.


Ecclesiastes 4:9-10 says “Two are better than one, because they have a good return for their labor; If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.”


YHC took us out in prayer. As always, it is an honor.




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