F3 Gastonia

Fitness, Fellowship, Faith

Day: July 5, 2018

Hotter than the 4th of July!

YHC has been getting back into running, trying to maintain a weekly base of about 15-18 miles this Summer and then begin a half marathon training plan in September in preparation for a Half sometime later this year. I have yet to select a race and make a HC, but I am going to do it. I am wanting to increase my speed and get faster, but I am missing speed work in my weekly runs. Early this week during a workout, I was talking with Whoopee about adding some speed work into my runs and he suggested that when Q’ing, incorporate speed work into the workout. So there was an open Q at The Goat this week and I asked Dolph if I could have it, which he gladly said yes. Now what are we going to do? Sprints  will be on the Weinke.

I was not really sure how many PAX would show up at The Goat due to all the 4th of July celebrations, but I knew two would be there, YHC and Madman. It was a very muggy morning as we pulled into downtown  Cramerton. Four PAXs were already there, Dolph, Broke, Dirt, and Anchorman. Dr.Suess showed up at 5:30am.. Let’s get this party started!


SSH – 30 I/C

IW – 20 I/C

Merkins – 10 I/C

The Pledge


The Thang:

Mosey over to Goat Island towards the back parking lot. While on the way we stop for some burpees, 1x @ bridge, 2x @ first light post, 3x @ next light post, 4x @ bridge, then 5x @ back parking lot.

Four Corner Escalate x2

Corner #1 – 10x merkin and then sprint across parking lot

Corner #2 – 10 merkins, 20 mountain climbers, and then zombie walkers to next corner

Corner #3 – 10 merkins, 20 mountain climbers, 30 SSH, sprint across parking lot

Corner #4 – 10 merkings, 20 mountain climbers 30 SSH, 30 American hammers, zombie walkers to start

Rinse and repeat…

Mosey back to playground area. Stop at picnic shelter for some dips and step ups!

Dips 15x I/C

Step-ups 10x OYO

Rinse and repeat….

Mosey back across bridge to bottom of Ninth St for some Triple Nickel

Merkins x5 at bottom of street

Sprint to the top (YHC was pushing up the hill, but couldn’t keep up with Dolph, Dr. Suess, and Broke)

Jump Squats x5 at top of hill

Rinse and repeat 5x…..

PAX, five sprints up the hill wasn’t enough, so Broke wanted to do it again. So we ran to the top and over to the wall, back of Dopher’s, for some marching soldiers, x20 I/C and overhead presses, x20 I/C.

Rinse and repeat x2.

Mosey back to parking lot for a round of jumping and burpees (PAX circle up for jumps standing in place and then Q calls down for a burpee, and then next PAX calls down for a burpee. continue around the circle) x2 and then a round of mary to finish out the workout…

Announcements – Open Q slots at both The Storm and Goat, need PAX to sign-up

Prayer request:

Mayor with health issues, Breaker Breaker’s M, aunt and uncle (some medical issues); praise for Lynn Hamm, and Speed for Need (continue to push those who can’t push themselves and impact on others lives)

As we closed,  YHC shared a verse from the Bible, “Whatever your hands find to do, do with all your strength…” Ecclesiastes 9:10. God has given us all some kind of talent, job, and responsibility, which we should seek to use all our strength to do the best we can do with these gifts and do it glorifying God at the same time…I recently read a devotional from FCA Resources that refer to the above scripture and relates to our lives. There are five key points that we should all be following as men of God, husbands, fathers, employees/employers, and in everything that we do.

Effort – if we want to be better, we must do the things that make us better

Desire – We must have the desire to make the effort to be better

Responsibility – We can’t hide behind excuses. True winners accept responsibility. If you aren’t what you ought to be, why not fix it?

Consistency – Bad habits develop naturally; you don’t usually have to do anything to develop them. Everything in life that’s good and worth having requires effort.

Repetitions – Reps are the only way to correct bad habits. We must keep doing the right things because they are the right things to do.


Thanks to all the PAX that desired to make the effort getting up early this morning and come push yourself to be better and stronger men. All made great effort. Keep pushing the rock! As always, it was an honor to lead you all!


“I can do all things through Christ who strengthens me….” Philippians 4:13


Breaker Breaker



July 4th Hangover?

Happy Belated Birthday America. Obviously most of Folsom celebrated pretty hard. Between a Murph yesterday morning, working out with The Fort, and whatever other extracurricular activities the PAX found their way into, the fartsack was an unstoppable force. I let everyone know today would be no running, just a physical old-school beating, inspired by the Painlab. I arrive a few minutes early to setup the boombox (because, it’s Painlab) and the parking lot is EMPTY. No one. No Huck. No Roadie. No Medicine Woman. No Volt….wait, there’s Volt and HIPAA. We have a workout now. Medicine Woman pulls in at 5:29 and 45 seconds. I blasted on Twitter that it would be all body-weight work and suggest to bring a vest if you ‘needed a little extra work’. HIPAA was vested for this workout. Props to you brother! Let’s get to work.


  • Quick mosey direct to the amphitheater…no trails, no loop, nothing…just jog straight down the hill. Adjust the tunes.
  • SSH 10 IC
  • Imperial Walkers 10 IC
  • Toy Soldiers 10 IC (these last 2 were for me, to be honest…I wanted to get my legs and hips loose)
  • Moroccan Night Clubs (this was for MW and Volt…I know they were sore coming off the Murph)
  • Various shoulder/arm stretches – again, to help MW and Volt loosen up


This is basically all circuit work today fellas. 4 exercise per circuit, do each circuit 3 times, move to the next. I gave them about 30 seconds after the burpees to recover…maybe a minute as we got toward the end. The pace was quick. Hard rock music is cranking the whole time.

Circuit 1 – 3 sets
– Hip Slappers – 15 IC
– World War 1 Situps – 15 single count
– Mike Tysons – 15 IC
– Burpees – 5 OYO

The hip slappers were a fan favorite this morning! PAX were falling off the wall and struggling during the 2nd and 3rd set. The shoulders were toast from yesterdays workouts. They got back up though! Those extra 5 to get to 15 seemed to be the extra needed to really punish the PAX. Way to push guys.

Circuit 2 – 3 sets
– Dips – 15 IC
– Imperial Squats – 15 IC (basically, 15 each leg)
– Merkins – 10 single count (props to HIPAA for taking my challenge of Derkins on the first set)
– Burpees 5 OYO

Ol’ Sparky shows up with a vest on during circuit 2. We gave him a hard time about it but AT LEAST HE DID SHOW UP! Sparky did a few extra burpees to catch up. It was somewhere during these sets that Medicine Woman was getting crabby. You know how it goes when she gets some sand in her V. She may have taken a short nap on the wall during recovery but he got back after it! Push on men. We’re 2/3 of the way there.

Circuit 3 – 3 sets
– LBCs – 20 IC
– Sandy Vs – 15 single count
– Banana Crunch-thingies (the exercise of the month) – I called 10 IC, called Omaha on #8 during the 2nd set, replaced with Freddie Mercuries on the last set. Those SUCK!
– Burpees – 5 OYO – Being honest, I called Walmart Burpees but there were questions on my form. I will need some tutelage from Slaw on these! Called the quick audible and we moved on. After the Banana-rama-crunches-thingies, I wasn’t up for arguing.

Fellowship mosey back to the parking log


We were out of time but 22 for the Vets – as someone (I believe Volt) said, they made time for us, we’ll make time for them. Aye!


Sparky did take off on a mosey afterward to make up for lost time. I know we give you a hard time but I’m glad you made it out!

COT – MW has a sort-of-family member we prayed for…not sure if I should put the details here but they are making some big decisions, we pray they make the right one. Volt has a friend of the family who just had a heart attack. Other prayer concerns – each other, those on vacation. YHC took us out in prayer


I did some testing when I co-Q’d with Pastor Clever last week, getting a feel for how I would want to run a workout like this (with no running). I also went to Painlab for Bedpan’s VQ last Saturday. I learned a lot from both as well as my trip to Painlab with HIPAA at the convergence. With that, I started putting my plan together earlier this week. My goal was to keep a good pace to keep the heart rates up and make sure everyone walked away with a good workout, despite not running at all. I mapped it out, timed it, and sent to HIPAA for some feedback. I learned a lot today and I think it turned out well. As the Q of a workout, I feel it is my responsibility to bring a workout that will be challenging to everyone. As we sharpen each other out there each morning (or afternoon for the Midoriyama men), keep learning from each other and looking for new ways to get it done. That being said, I really hope I’m back to mixing in some running sooner than later. It’s an honor to be part of this group.

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