F3 Gastonia

Fitness, Fellowship, Faith

Day: May 15, 2018

the most fun you can have while being miserable

14 other joined YHC for my first Q at Midoriyama in quite some time.   Everyone showed ready to run, because you all know YHC loves to run.  I planned at getting at least a 1k in today.  Blart posted twice today just because he knew we’d be running.

Once 1730 hit it was time to clock in.

Warmups: 8ct body builders, merkins, side straddle hops and lbcs.


Stop for deconstructed burpees.  This was a crowd pleaser. Start at 10 and worked out way down to 1.

Mosey down to Hamburger Hill.  Half way there YHC was thinking how I thought this hill was much closer.  Oh well.

Partner up.  P1 crawls bear down the hill and bear crawls back up.  P2 does merkins.  Switch. After one round it was agreed this was stupid.  No one at the city has bothered cutting this hill since 2016.

Lunge walk, Nur and mosey back to the parking lot closest to the hill.  We started to do deconstructed burpees again but it didn’t seem to be a crowd pleaser.

All you got run to a desired location.  Stop for merkins I think.

All you got run. Stop for 22 for the Vets.

Lunge, Nur and Mosey to the turd shack.

Partner up again.  P1 does Australian mountain climbers while P2 does 50 lbcs.  Repeat changing lbcs for merkins.  Repeat again changing merkins for squats.

Circle up at the launching point for Mary.  merkins, boat to canoe and some sort of weird merkin hipaa picked.


Announcements: Memorial Day Murph, Patriot 5k, 2.0 friendly workout at Folsom this Saturday and Pain Lab will also be there.

Prayer requests: Freight’s Grandmother, Def Leppard’s son, Allen Tate’s mother in law, each other.

BOM: YHC took us out in prayer.

I appreciate the chance to Q and I appreciate all of you men.

Philippians 4:13


Terrible Tabata

When YHC was planning for The Storm Q all he could think about was his last Q at The Storm.  I think people felt it was a bit soft, so what is not soft Burpees.  As the PAX started to show up I knew that Apache had the Q at Folsom, so I thought the numbers may be light.  I was wrong the PAX had a strong showing, 14 in all.  There was a little mumblechatter before we got started.  Mayor was upset that someone called him a bully the night before. That may or not have been YHC.  I was just concerned that he had run Dolph off because I had not seen him a while.  Clock struck 5:30 am time to get started.

Warm up


Merkins 15 IC

Squats 15 IC   Evidently this is a very funny exercise to Dolph because he could not stop laughing.  I think it may have been my counting.

Burpees 5 OYO


The Thang

Mosey around the practice field until we reached the school.  Once there 6 rounds of the following exercise as fast as you can with a mosey around the practice field after round  2, 4, and 6.

10 Pushups

10 Squats

10 Burpees

10 Squats

The mumble chatter was at a minimum, so I know that PAX were giving it the old “Maximum Effort”.  At one point, one PAX  though he heard me call an Omaha on the burpees from across the field.  Wishful thinking.  Lets continue as prescribed.

Mosey to the tennis courts for some Tabata.  20 seconds on and 10 seconds off of the following excercises

Squat jump




Squat jump




We completed the first round then mosey around the tennis court back to the starting point.  You guessed it, another 4 minutes of getting stronger then another mosey.  Stopped with 2 tennis courts left bear crawl back to the starting point on the tennis courts.

With about 5 minutes to spare we mosey to the starting point to circle up for some Mary.

Slow Squats, Flutter, Heal Touches, Oblique Crunches,Freddie Mercuries, French Fry, Monkey Humpers


Annoucements: 2.0 friendly workout at Folsom on Saturday, Mayor mentioned the event for veterans flying to DC.  PAX can sign up with family to be at airport when they return home.  Dolph encouraged the PAX to Q workouts.

Pray Request: Lynn Hamm, Seniors getting ready to graduate high school, and all of the unspoken prayer request.

Great work today men.  Keep getting up and pushing the rock.   I encourage everyone to volunteer to Q a workout.  Maybe we can fill up June and July schedules if they are not full.  After posting this BB, I will be contacting Dolph and Mayor to get back on the schedule.  I encourage the PAX to at least reach out to at least one or the other if not both to put your name on the Q list.  If another AO works better reach out to that site Q.  Thank you for the opportunity to lead.

See you in the gloom.




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