F3 Gastonia

Fitness, Fellowship, Faith

Day: May 18, 2018

Urinal Cake

Today was fun.  A whole lot of HIMs posted downtown for burpeemania.  This was my first Q downtown, and I must admit, I was rather nervous.  At 0530 it was time to clock in.

Warmups: SSH, LBC, Toy Soldiers all x 10IC

Mosey to the parking garage

Level one: double merkin burpees.  Sprint to level 2. Level two: mountain climber burpees. Sprint to level 3.  Level three: one leg burpees.  Sprint to level 4.  Level four: 8ct body builders.  Sprint to the top. At the top it was announced that we would do 10 burpees per minute for 10 minutes.  Around 41 YHC decoded to Omaha this crap.  We stopped at 50.  Run back to the bottom floor and partner up.  P1 does Australian mountain climbers while P2 runs to the top of the garage and back and then switch.  If you come off the wall. that’s 10 burpees for you and your partner.  Then P1 does a wall hold while P2 does 50 lbcs IC and then switch.  Then P1 does donkey kicks while P2 does 30 merkins and switch.

Circle up.  YHC asked some PAX to give us their least favorite exercises.  I don’t remember them all, but we had: burpees, wolverine burpees, squats, copperhead squats, lbcs, etc.

Time is running low so we lunge, nur, bear crawl and run back to the launching point.  Gastone led some flutter kicks while YHC grabbed his phone.


Announcement: Memorial Day Murph and Patriot 5k.

Prayer request: bad need, I don’t remember them all. Good news: God does.

BOM: YHC took us out in prayer.

Men: I truly appreciate the opportunity to Q today.  This was definitely out of my comfort zone.  I have, before today, only had the Q at folsom, midoriyama and asheville.  This was new and exciting. Thank you to the men that were there, and we missed the men that didn’t make it.

Also, Medicine Woman got cussed out for running through the fountain.  You can take the PAX out of Folsom but you can’t take the Folsom out of the PAX

Philippians 4:13


Wojo Sprint Special

16 Showed up at Midoriyama

No FNG’s so a quick disclaimer was given.




Don Q’s x 5 IC

Then we did some leg stretches


Mosey to the small soccer field

Butt kicks to 1/4 field then High Knees to Half Field

Carioca Half Field repeat Opposite Direction

Skips to Half Field

Goose Steps

Lunge Walks to Half Field

Butt Kicks Back

YHC called upon a few Pax for some exercises. (forgive me I do not remember exactly what they were)


The Thang:

Before the workout YHC measured off a 400m stretch for some sprint work.

We began at the Turd Shack near the soccer fields.

200m sprint to Playground

Walk 200m to Recover

Flutter Kicks 10 IC and some stretching

200m sprint from the speed bump at beginning of parking lots to playground

Walk 200m to recover


200m Sprint to Playground

Walk 200m


Sprint 100m +/- , Walk 100m, Sprint 100m, Walk 100m

Circle up YHC called pac for a few more exercises

Mosey back to the flag



Had a quick word about coming up on my 1 yr. anniversary of F3 and how it and all of you guys have positively affected my life in every aspect. Thankful for yall everyday.


Prayer Requests

YHC took us out in Prayer




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