F3 Gastonia

Fitness, Fellowship, Faith

Day: June 5, 2018

The Folsom Triangle of leg pain

12 Men came out as Gastone to the reins of Folsom for the morning.

The Thang:


(On my count)

40 SSH, 20 Carolina Dry Dock, 30 Imperial Walkers, 20 Wide Arm Merkins, 20 Mountain Climbers, 10 Diamonds.

Mosey up the road to the split in the road or what I will call is a road Triangle.

Position A, Everyone plank and once all were down we began. 20, 3 count to elbows and back up. (This is the exact location that we first might have hear a whimper of arm pain) 50 Monkey Humper’s, Backwards down the hill to location B of the triangle. 50 Squats. Lunge up the hill to Location C for 30 Mountain Climbers on count. Karaoke back to Location A.

A, 50 Monkey Humper’s. Backwards down the hill. B. 50 Squats. Lunge to C for 30 Sumo Squats. Karaoke to A.

A, 50 Gorilla Humper’s, Backwards down the hill. B 50 Squats. Lunge Backwards up the hill. 30 Sumo Squats I think. (Someone mentioned that this was a leg day, but we are just getting started)

Mosey towards the Tennis courts but stop at sidewalk on the way.

Jack Webb’s up to 7 and then back down.

Mosey on to the Tennis Courts.

Balls to the wall with a tiny speech before hand. We held it for 45 seconds.

Back up on the wall but this time we did shoulder taps to 20, on my count.

20 CCD’s on my count

20 Wide Arm’s on my count.

10 Diamonds on my count.

6 Minutes of Mary.

40 Flutters on my count

50 LBC’s

30 Flutters

30 American Hammer’s.

Mosey back tot he start.

40 SSH

The Moleskin:

Folsom, keep on creating a special atmosphere and doing what all of you do at this location. We had a little chatter today but generally quiet. I gave a little words of encouragement at the end on a friend of mine named Snoop and the first time I ran with him. Basically, he checked me on a few things and they were all correct of him to check me on. So it is an example and is mentioned throughout F3 in examples of Iron Sharpens Iron and other people saying leave no man the way your found them. We all in my opinion need each other, in good and bad times. and we need people to check us.

Volt, Pointed out I had 2 different shoes on. Get ready in the dark and this is what happens. Ha.

Everyone worked hard, and I really enjoy travelling to take on the Q at your location. Even if Roadie was scared to come to my Q.

Gastone, Out!






Math Lesson in the Gloom

I was excited to Q on this beautiful Friday morning and had what I thought was going to be a fun set of exercises…definitely going to be an arm day! I was running a little behind and got there later than normal but still had a few minutes to spare. The Pax didn’t disappoint and we had a nice crowd with 2 FNG’s for the fun I had planned.

I did a quick disclaimer and the pledge along with the usual SSH’s, some mercans and some LBC’s…let’s mosey.

The Thang

We arrived at the roundabout and did 3 sets of dips and mercans…15 of each, 10 of each and 5 of each. Let’s mosey to the parking deck.

Here is where the math lesson began. We did 2 exercises and then we squared the level we were on for the amount of burpees we had to do.

Level 1 – 25 LBC’s and WW II sit ups….only level 1 so 1 burpee

Level 2 – 20 regular mercans and diamond mercans…4 burpees

Level 3 – Bear crawl the length of the parking deck…9 burpees

Level 4 – 30 SSH and Imperial Walkers…now it starts to get real fun, 16 burpees

Level 5 – 20 calf raises and squats…25 burpees

Level 6 – only forgot what we did here as we did not do what was on my list…but the main thing is we did 36 burpees!

As we were coming down the parking deck Whoopee came up with a name for squaring the exercises we do as you go up the deck…Squaravator.  So, feel free to use this on any workouts going forward using the deck. The Pax loved the burpees…might have to become a regular; thanks Whoopee!

We ran down to the bottom level and in honor of the beatdown Sister Act  put on me Sat we did 2 sets of hipslappers. Mosey back to the roundabout for 2 more sets of dips. Our arms were shot and we were about out of time; so back to the Pavilion we went for a few minutes of Mary.

Not sure what all was done other then Whoopee calling out for 5 Wolverine burpees which brought our count to 96 burpees overall.  After we finished our round of Mary we did 4 more burpees to get us to an even 100.

We had our time of closing and named our FNG’s. Welcome to the group Round-up and Serena (found out we already have one of these, so it was mentioned to possibly rename Serena. I’ll leave that to the Pax.)


It was an honor and a privilege to lead and workout beside you men…keep pushing that rock!

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