F3 Gastonia

Fitness, Fellowship, Faith

Day: May 24, 2018

16 Strong

YHC showed up to the AO with Weinke prepared and ready to get the day started right. The PAX began to show up in the gloom. Most of them driving up, but in the distance I see  Orangeman getting in EC by running from his house to the AO.  Strong work brother. The watch struck 5:30 which I later found out my watch is 2 minutes fast.  Lets get after it.


Warm up

15 Seal Jacks IC (D fibs favorite)

15 Merkins  IC

20 Mountain Climbers IC

20 Squats IC

10 burpees OYO

The Thang

Mosey to the tennis court with a quick stop under the railroad tracks for 5 wall walks and 20 donkey kicks.

Once we arrived at the tennis courts it was time for BLIMPS.  Perform 25 of exercise then run down to end of parking lot and back then do the next exercise.


Lunges (each leg)

Incline Merkins

Mike Tyson’s

Plank Jack


Once complete 50 LBC while the 6 finished up.  Once done mosey to the Goat Island Bridge for a Triple Nickel.  5 Wolverine burpees run across the bridge then perform 5 Dive Bombers.  At one  point I heard a PAX critiquing his Dive Bomber form.  He was wandering how he managed to have  the number kids he has.  On the last round YHC stomach felt a little ruff.  I told Dr. Suess and Wet Nuts that I started to feel like I may splash merlot.   Getting close to time, mosey back to the start point for rounds of Mary.  Monkey Humpers and Flutter Kicks.  Time


Announcements: GoRuck Light event on July 22.  Let Boudin know if you would like to join the 4 HC or have any questions.  Memorial Day 5 K and Murph.  If you are running the race there will be a convergence before the race.  Also, keep an eye out for possible clown car scenario.

I took us out with prayer.  Cannot remember exact request, the Sky Q knows those request spoken and unspoken.

Thanks for the push men.   Great work by everyone.  Way to push through. I encourage everyone to get out there and sign up to Q a workout.

See you in the gloom!


Pub, fun was had…

I pulled up in the lot around 4:55 to get in some extra credit and noticed about 30 M’s going out for a run. Although this has been a regular occurrence but yet I still wonder why we do not see a FIAnation.com group in Gastonia. Is it the case that Gastonia just can’t make this happen just like F3? But, if they decide and the word get spread around it would be our job to assist and educate on the way these work. It would be there job to find 10 females that are ready and willing to start FIA in the Gastonia area. I have mentioned to many but have not found the correct person I guess to take the ball and make it happen. So talk to your M’s and any athletes you find and invite them to there website.

The Thang:

5am I ran until the pax showed up for a slow extra credit.

5:30am the pax showed and we ran. I announced our trip to the Halfpipe and that we would do 3 trips back and forth before coming back. Just to be interrupted with a huge whining voice saying “I was not mentally prepared for the Halfpipe”

Of coarse after that the same person took off at a great pace and knocked the hell out of the run.

650 elevation and it was huge fun.

The Moleskin:

Pray for Oompa’s father.

Pray for the Self family and all around this family.

Monday at the Black Knight is the convergence and the Murph. It will be Q’ed by the ever great Whoopee.

Gastone Out!


Cod Possum returns for Fartsackapalooza

Six men took their #DRP and resisted the comforts of their fartsacks. This was a smaller crowd than what seems to be the new normal, but what we lacked in numbers, we made up for in work.  There were various reasons why people didn’t show: work, sandy V, etc… Cod Possum, which is Roadie’s brother was back for the second day in a row.  Roadie was running late by his time (still way early on Sparky’s time).  At 0530 it was time to clock in.

Warmup: Gravel pickers, Hillbilly and SSH all x 10IC.

Mosey to the flag.  On the way we stopped for sandy V and WW2 x 25.  At the flag: pledge, 22 for the Vets and LBC x 25.

Mosey to the Amphitheater and partner up.  P1 holds balls to the wall; P2 does the exercise.  Exercises were 10 burpees, 20 merkins and 30 lbcs.

Mosey to the lower shelter. Dips and step ups. Rinse and repeat.

Time was running low so we mosey back to launching point for Mary.   Exercises were Freddy Mercury, lbcs, v ups and one other.


Annoucements: Patriot 5k and Memorial Day Murph.  Post somewhere.  Warrior Dash.

Prayer requests: the Self family, Oompa’s Father in Law, Allen Tate’s Mother in Law, kids taking exams… and something I feel like I’m missing.  Sorry men, but the Lord knows.

BOM: Allen Tate took us out in prayer.

NMM: guys its been tough getting back at it and staying at it. Feels almost like starting over. But i appreciate the fellowship and the friendship and the push to stay with it. This is one special brotherhood. And in the world we live in today it is much needed and appreciated. Much love for my f3 brothers.

Chief Allen Tate

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