F3 Gastonia

Fitness, Fellowship, Faith

Day: June 3, 2018

Gashouse is under new management

Just another Saturday and another workout at the original F3Gastonia location……Gashouse.  I had announced on Friday that this was my last Q before turning over the Site Q reigns to Linus so I wondered who would have the guts to show for a little Forrest Gump action……well, a great group showed knowing good and well we might run a little.  Great crowd showed for Mayor’s Pain Lab also.  Another humid morning.  Time to get after it.

No FNG’s.  What would we do?

Let’s start with 5 burpees OYO…..that’s right…..I called some burpees.

10 Imperial Walkers IC


Split the group between the bootcamp and pain lab.  I was very happy to head off for the bootcamp after glimpsing Mayor’s torture chamber set up.

The Thang – The Forrest Gump (one of my early workouts that had to be brought out again)

Mosey to East Garrison Baptist Church for some IC work:

Merkins X 11

Prayer Squats X 15 (facing church)

LBC’s X 20

Mosey to Hillbilly’s for more IC work:

Merkins X 11

Prayer Squats X 15

LBC’s X 20

Hillbilly’s X 10

Mosey to the flag circle at Lineberger Park for some Dora 1-2-3:

Partner 1 does exercise, Partner 2 runs up to top of steps toward the pool and back until the cumulative reps are completed as noted:

100 Merkins

200 Squats

300 Flutter Kicks

Mosey to the upper picnic shelter inside the train tracks (exactly 1 mile from the Schiele for those wondering) for some IC work:

Dips X 15

Step Ups X 20

Derkins X 10

That was so much fun we Rinsed/Repeated for a second set.

Mosey back to the Flag Circle at Lineberger Park for some Ring of Fire:

10 Merkins Ring of Fire

20 Mountain Climber Ring of Fire

Time to start the mosey back toward the Schiele with the next stop back at the Baptist Church for more IC work:

Merkins X 11

Squats X 15

LBC’s X 20

Forrest Gump tradition of Monkey Humpers X 10 for all the drivers on Garrison….you’re welcome.

Wait…what???   5 more burpees OYO……had to do it.

Final mosey back to the Schiele to catch up with the Pain Lab for some Mary:

Dying Cockroaches X 20 (where’s Bandit?)

Flutter Kicks X 25

Bells ringing – we’re done.

Time for a terrific impromptu ‘Passing the Torch’ ceremony as Linus takes over as Site Q.  I know that Roscoe spent many, many hours of prep into it.  It was quite moving.

Announcements:  Convergence at Poston next Saturday; June 23 Grandfather Mountain hike/ruck; many great things happening in F3 Gastonia Region.

Several prayer requests; COT prayer

The Moleskin

I appreciate once again the opportunity to lead a workout at Gashouse.  I’m also grateful for the opportunity to be the Site Q at Gashouse for the last couple of years.  At the same time, we need to remember the purpose of F3 is to invigorate male leadership in our community so it’s imperative that we allow others to take on leadership roles such as Site Q’s.  I am looking forward to following Linus’s leadership in the coming year.  I hope I have set a decent example.

Until the next one.  Aye!



9 HIMS showed for a beautiful Sunday morning run at our newest run/ruck AO, Crossroads.  The last couple of months or so our region has really seen an increase in the interest and participation in running or rucking.  We have all witnessed PAX push themselves to do things that they thought they couldn’t or  wouldn’t ever accomplish.   From PAX  doing EC during the week, to the explosion in numbers of those posting at the Coconut Horse.  With this sustained growth, the plan to start another run/ruck AO on Sunday, is one that our 1st F Q Pizza Man had talked about and started to plan for.  The mission of F3 is to, “Plant, Grow, and Serve small workout groups for men for the invigoration of male community leadership”.  Men, the need to plan for new sites is truly a good problem to have.   Another location equals another opportunity to reach out to a Sad Clown, which we all were at some point.   F3 has been a blessing to me, and I am honored to be a part of this group of men.


Now, to the workout.  Pretty basic.  2 men rucked and 7 men ran.  3,4, or 5 miles were completed, but we all pushed the rock.  Appreciate all that were able to make it out to todays launch of this AO.  The Lord blessed us with a beautiful morning.


Prayer request:  Self family, Roadie safe travels, each PAX

YHC took us out in prayer.



It was an honor to lead today.  Looking forward to the continued growth of F3 in our region.


Sister Act

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