F3 Gastonia

Fitness, Fellowship, Faith

Day: July 7, 2018

Anniversary Party

17 HIMS posted at Folsom this morning for my 1 year F3 Anniversary Party.  Almost 1 year to the date, I was introduced to this thing we call F3.  After multiple EH attempts by Sparky, I finally made it to my first workout at Folsom.  Would like to thank Sparky and Roscoe for my F3 name Sister Act, insert eye roll!  I am very grateful to be involved in F3 and the relationships that have been formed with my F3 brothers.  The push to be there with your brothers and the drive to be held accountable to post is what makes this thing so great.  So with this personal milestone, I felt it was my duty to bring a proper beat down to all PAX in attendance.  After a little EC with Gumby and Slaw, pax started to slowly roll in.  Starting to look like a good crowd, 6:29 hits, time to round the PAX up and get ready to get this thing started.

No FNGs, some sort of a disclaimer.



High knees, when I say down 1 Burpee, High knees, etc.  Continue until we completed 10 Burpees


The Thang:


Now that the blood is flowing, let’s mosey to pavilion for some exercises.  Originally planned to do 3 sets of the called 5 exercises.  Omaha after 2nd set.  The exercises were performed at a rapid pace to prevent too much mumble chatter, and it looked like everyone was already starting to feel smoked after the 2nd set, so lets move on.  5 exercises were:

  • Hip Slappers – 10IC
  • Mike Tyson – 15IC
  • Cork Screws – 20IC
  • Plank Jacks – 25IC
  • Arm Squats – 30IC

Next time to mosey to the tennis courts.  Found a workout called, The Cooper, which perfectly fit into my plans.  It calls for 1 lap around a track, 10 Burpees, 10 Squats, then 10 Merkins, Lap around track.  Then 9,9,9 of same 3 exercises.  Count down to 1. Workout was slightly modified.  We used the length of the 6 tennis courts as our track.  The 3 exercises used today started with 10 Burpees, 10 Imperial Squats, 10 Ski Merkins.  Continued down until 1,1,1 of exercises were performed.  This is the type of workout that looks great on paper, and once completed you are totally smoked.  Way to push on this one guys, this wasn’t easy.


We remained on courts for the next called workout.  Time for some 4 corner escalator work.  Used the 4 corners of the entire fenced in area of tennis courts. Run to 1st corner 10 Mountain Climbers IC, run to next corner, 10 MC + 20 Peter Parkers IC.  Run to next corner, 10 MC + 20 PP + 30 CDD.  Run to last corner, 10MC + 20PP + 30CDD + 40 Sumo Squats.  Would have went back down the the escalator, but we were running short on time.  Mosey to shovel flag.


Once back at shovel flag,  I spoke briefly of my 1 year F3 anniversary and what it has meant to me.  Then 10 Burpees OYO.  TIME!!




Prayer request

Sparky took us out in prayer


It was a true honor to lead today.  F3 has been a blessing in my life and I look forward to reaching new guys and pushing the rock with my brothers.


Sister Act




What do you want on your tombstone?

Anytime I Q   I wind up not sleeping too deeply or well …. pondering how many will post … is weinke too ambitious or too weak ….etc …. today no exception. Arrive 6:30 and observe I’ve missed EC crew and decide to visit nature trail for 15 minutes.

Pax begin to roll in great to see T square , Toto, Hunkajunk and then even Brownstreak and Mayor!

7:00 strikes , I announce that I am one of today’s tour guides … pardon me if I miss on cadence counts as I tend to do so … but I amaze myself and actually complete the course!

warm up

Imp walkers, toy soldiers, goofballs and side straddle hops all times 15


Linus posted tweet about the …” what do you want on your tombstone “ and comment for addl disclaimer….

it was after the pledge that I came clean about the odd number used in warmup and the tweet… my disclaimer was that today is s special day in my life and that I make no claims to apologize for my views on the subject …. today is my 15th  death day! At approx the time of start of work out 15 years ago I had a myocardial infarction …. sorry that was for Whoopee and Defib!!!! I had a heart attack even though I had quit smoking 7 months prior … but this is a time when body is cleansing and blockage occurred . 2 stents later … To me I embrace and chose long ago to own This !

So having  said all this I then chose to announce that my boot camp would consist primarily of cardio ( of which I later told Pax was my form of a stress test which heart patients need to have periodically and mine is coming in a few months ) … several pax had been on EC run and knew they looked winded… Roscoe pondered but I was glad to have him join!

En route to Grier track we stopped three times along way to perform 15 mountain climbers each

behind school we ran up and down stairs back to end of building to perform 1 burpee intending to continue all the way to 15 …. Omaha’d at 10 …. too humid and we still had 35 minutes to go!!!

Move to benches for dips 4 times to the count of 16…. because I intend to be here next year ( at this time pax was planning my demise … or curious disappearance )!!!

on to the track 50 lbcs ( why ??? Check my age and you will see)

moseyed halfway on track performed 16 squats and then sprinted to beginning ( picked this up from Breaker Breaker in his discussion with Whoopee on improving speed …. found this to be too exhausting for time remaining so instead did 11s  beginning with 1 SSH halfway point 10 squats and so on ….time began to be an issue …so Omaha’d with about 3 to go …. return to Schiele …ask Stoganoff for flutters which he obliges and we perform 30… Hushpuppy calls 5 burpees thinking we did none at boot camp ( little did he know)…Top Hat calls MNC and finally get 13 more box cutters courtesy of Hushpuppy!

announcements were for volunteers for both boot camp and pain labs on Saturdays ( from now until next year!!

Finally before COT I ask Pax if any have prepared s will for their families to know wishes …for which almost half raise hands . I then also point out to the pax present that having lost my father 3 years ago and very soon to be losing mom ( hospice yesterday recognized significant decline) that another thing to consider would be a video message to the suvivors after you pass ….my final thought expressed was …. what do I want on my tombstone ??? Currently nothing as I choose to keep it blank for as long as possible !!

God bless

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