F3 Gastonia

Fitness, Fellowship, Faith

Day: May 11, 2018

Confusion all around

JV showed up strong at Midoriyma. Must have been the humid afternoon, but Ash Pond forgot his name, Q forgot the pledge, and Hippa forgot to even show.  Even Boudin must have been confused because he did the whole workout with his weighted vest- respect!  On top of it all we even welcomed nine year old FNG, Michael forever to be known as Paperback Writer due to has affinity for the Beetles.  Workout went like this:


SSH X 10 IC, Toy Soldiers X 10, IC, 5 burpees OYO.

Mosey to big soccer field for 5 corners.  Run on paved walkway around soccer fields, at the start we did 10 Bobby Hurley, at first curve 10 merkins, at second curve run up hill 10 times (a real crowd pleaser) this is where Downtown joined us, at third curve 10 WWI, at fourth curve(end/beginning) 10 burpee.  Rinse repeat but sub 10 CDD for the hill.

Head to near turd shack for 20 hip slappers.  After hip slappers Q called for PAX to plank, except feet are on the wall instead of the ground.  While planking PAX at end takes a lap around the shack.  When he returns, second PAX goes.  Chatter was already rumbling, but this one got everyone talking, these were HARD!!!  Everyone happy to recover, cant have that, so Q called for 11’s, curb squats and Mike Tysons.  Make varsity out of this group.

Mosey back to start for 22 for the Vets.

This was tough workout, everyone pushed through, great work by all.

Announced speed for need event, Memorial day convergence, and 2.0 workout at Folsom 5/19.

Prayer request to continue praying for Breaker Breaker aunt and friend, Def Leopard son and his upcoming travel, Ash Pond M, Tiger M

As always, an honor to lead this group.


Getting Ready for Huckleberry

Side Staddle Hops, exercise!   Once the warm-up began, I raced to the car and grabbed the first winkie I could find, a technique Gastone willing teaches anyone naive enough to accept.

Boom, back with some squats, in the cadence form and we have a Q.  21 strong, weather perfect, energy up and a crop dusting a plenty.

Not sure what’s changed in the water, but the last 3 weeks we’ve had over 20 strong each Friday.  That’s a great trend to make into the norm.

Here we go!

Warm UP
Side Straddle Hops 50
Squats – 15 IC
LBC’s – 20 IC
Mountain Climbers – 15 IC
Plank Jacks – 15 IC


Mosey the long way to FUMC big parking lot.
Partner Up(which wasn’t necessary in hind site)
11’s with Wolverine Burpies and mountain climbers at one end, and Imperial Squats at the other.

Midway through – OMAHA!!!!!

5 Wolverine Burpies here, run to the other end of the parking lot, 5 Imperial Squats, run back
4 Wolverine Burpies here, run to the other end of the parking lot, 4 Imperial Squats, run back
3 Wolverine Burpies here, run to the other end of the parking lot, 3 Imperial Squats, run back and so on.

Mosey 43 feet to the small parking lot, Partner UP.
LBS’s in the cumulative to 200,  Dutch Skate to the wall, run back and switch.

Dirty Hook Ups, 15 IC

Mosey towards the Pavillion, stopping short for some wall sits.
March, 20 IC, Shoulder Presses 10 IC
March, 20 IC, Shoulder Presses 10 IC

Jailbreak to the Pavillion!

Mountain Climber Merkins – 10 IC

4 Minutes of MARY AB Work





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