F3 Gastonia

Fitness, Fellowship, Faith

Day: April 28, 2018

Hills, Buprees, and Bear Crawls!

What an awesome Spring Saturday morning to be outside for a workout! YHC was anxious driving to the Yank, not sure of the turnout but had a well prepared Weinke and ready to push that rock. As I pulled into downtown Belmont, several PAX were finishing up some EC running. By 7am, we had 11 HIMs, including YHC readyfor a Fighting Yank beatdown. Let’s go to work!


SSH – 25 I/C

Toy Soldiers x 10

Lung w/Twist x 10

Burpees x5


The Thang:

Let’s mosey to Hawthorn Hill..

Triple Nickle with a Bernie Sanders twist

5x Merkins at bottom of hill, run backwards halfway up and then forward to top of hill for 5x squats. Rinse and Repeat 5x.

YHC hears a train, 5x burpees…

Mosey onto the parking lot down under. Here we lose Pockets, had to leave early but he did make it out for the hill work. All PAX meet in center of parking lot for next set of exercises. We all break off into 4 groups and all perform 5x burpees in center, each group moves to a corner for the given exercise.

Group 1 – 12x Balls to Wall HippSlappers,

Group 2 – Mercins x 11

Group 3 – Imperial Squats x11

Group 4 – WW2 or Big Boy Sit-ups x 11 (Q stated BB sit-ups but was doing WW2)

Complete your exercise, run back to center for 5x burpees and then to the next exercise, back to center for 5x burpees. Continue until each group completes each exercise and then rinse and repeat another round. We completed a total of 40 burpees during the two rounds.

Time to mosey again up to the Field of Dreams…YHC had stopped on his way in  before workout and laid out a triangle of cones for our last exercise, the Bearmuda Triangle, modified. It went like this, 1x burpee at first cone, bear crawl to second cone, 2x burpee, bear crawl to third cone, 3x burpees, and bear crawl back to cone 1, rinse and repeat 3x. The exercise calls for each cone to be 30 yards apart, YHC spaced the cones at about 10-12 yards apart and at that distance, it was a bear crawl beat down.

Mosey to Ring of Fire for a round of PAX selected Marys and finished 5 more burpees. Thanks Boudin!



F2 event at Rankin Lake, Frisbee golf. Memorial Day Convergence & Patriot 5K and Global 6k for Water on May 19th.

Prayer request…continue to pray for Breaker Breaker’s friend Lynn Hamm with brain tumor, aunt with recent stroke, Andrew Brunson (missionary in prison in Turkey), Slim Shady upcoming Disney vacation, Tiger’s wife, and men and women in military.

It was an honor to be your Q this morning! Great work by all and way to push that rock! Until next time!

“I can do all things through Christ who strengthens me” – Philippians 4:13


Going postal

Arrive early

only Stroganoffs car and shovel flag thankfully planted


Set up Pain lab …. how many will show? Dont care … I’ m here and raring to go!!


6 minutes to go …wait here’s Moses, Linus …. theres Stroganoff were doing alright …. two more Hunchback and FNG ….Stroganoff gets us rolling … after  warmup and pledge one taker for  pain lab! Alright ! Have my new shirt on … ready to rock it out !

Hipaa tweeted great promo using a pic from Cheers and plenty o postal words of encouragement which gave me ideas …

set up stations using small postal boxes filled with weights for Bricks… had a tub  unmarked so Wont need to pay a penalty filled with mags…. two boxes ( one marked fragile ( pronounced fra gee. Lay) !! And another labeled bulk rate loaded with a cinder block in one and small block in other …. 2 minute routine set by tabata timer using great tunes  like Epic   Black Betty Immigrant Song and awesome remake of Cranberries hit Zombie by Bad Wolves we also had station for derkins and dips and arm stretch bands…. complete 12 total ….. now the clean up!!! Easy peasy… pick up… take 1/2 to truck … return and ruck the two block boxes around parking lot twice… return these to truck …. return to flag … no one here? Thats fine …. “circle”(of 2) up begin 50 lbcs … 6 mins …. no one still ? Box cutters x 20 …. begi…. oh wait … here they come … reset …. receive orders for correct count … reset … lets go! Stroganoff calls dyin cockraoches Linus Mtn climbers i modify …. lastly hunchback brings us homw eith Nolan Ryans….


announcements next week there may be a special visitor next week at Schiele from Gazette to check us out maybe get free press ? Show to know

name FNG …. Stagecoach …. welcome brother !



as many know earlier this year amped up workouts … running … running dome more … attempted 10 miler attempting to achieve goals of 1/2 and maybe even full marathon…. had bakers clot … layed off .. still present …. had MRI showed meniscal tears …. get surgery this week and I’ll be back soon! I was so upset st first that this happened … had idea of showing at AO for workout but do my own Pain LAb … not to encourage Q to redo Weinke but just in order to be present and receivecfellowship . While we have equipment at home that Ive used during my IR …. these dont talk to me or COT …. in short its not the same.  To those on IR , i would like to encourage you to come , modify …. but mostly be present ! Its a very special thanks to Hipaa for staying back with me when I’ ve come and we put together our own beat down … low or no impact utilizing coupons …. plus dont discount the comraderie!


Remember the Twenties

I can’t remember ever having 22 on a Friday morning, but damn if it wasn’t cool.  Lot’s of mumblechatter, too much flatulence, plenty of sweat.  No much to say except, here you go;


WARM UP: 50 Side Straddle Hops, 15 Squats, 20 LBCs,
20 Mountain Climbers, Peter Parker Peter 10, 10 Imperial Walkers, 15 Squats IC

Bear Crawl Inch Worm around the pavilion
PAX lines up head to feet in plank position.
The man in the back of the line bear crawls to
front of the line and yells front and next.

Rocky Balboa 20 IC,  Deep Sea Divers 4 steps

Meander to parking lot – partner up:
Imperial Squat Walker 100
Parker Peter Merkin 100
Crunchy Frog 100
Mountain Goats 10 IC:
Partner runs there, then back & switch!

Dirty Hookup 10 IC : Performed as 4 count exercise.
Pax plank up, facing a wall with eyes on wall.
“1” Right hand raised to press against the wall,
“2” Left hand raised to the wall (now in horizontal plank),
“3” Right hand down to ground, “4” Left hand down
(back to plank position)

Mosey to Pavilion
The Wolverine Burpee 10 OYO:
From standing position, drop to plank, one merkin,
left knee tuck to the chest, another merkin,
right knee tuck to the chest, yet another merkin,
stand, jump, overhead clap. That’s one. Rinse. Repeat.

Captain Thor 10/40: 1 big boy sit up to 4 American Hammers.

Merkin Mania-Routine:
5 Diamond Merkins, 5 Merkins, 5 Wide Arm Merkins,

Squats 10 IC , Lunges in a circle, Flutterkicks 25 IC,  Dying Cockroaches 10 IC,


Announcements: There are things going on, didn’t record.
COT:  Pray, pray, pray

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