F3 Gastonia

Fitness, Fellowship, Faith

Day: July 16, 2018

Shade Please

13 HIMS showed up to a nice toasty evening at Midoriyama.   1 PAX put in some time on a  mountain bike, 2 PAX ran for 45 minutes, and the rest of us enjoyed some bootcamp time.  I always enjoy the afternoon workouts at Midoriyama, so I wanted to bring something to the table that really pushed everyone.  I just had the Q at Folsom the weekend before, so I decided to not leave the Midoriyama guys out and repeat some of that workout.  Let’s just say, this wasn’t a real crowd pleaser.  The heat of the summer in the afternoons can really intensify a workout and push you mentally and physically.  This one pushed me and it was great seeing everyone out here pushing themselves in whatever activity of their choosing.  After a little EC with Slaw, it was time to get started and to start getting everyone ready.



None needed, it’s HOT!!  Mosey to small soccer field.


The Thang:

Found an exercise  called The Cooper.  This one was a repeat from Folsom, but today we are using the small soccer field as our track.  Begin with 1 lap around perimeter of field, then 10 Burpees, 10 Imperial Squats, 10 Ski Merkins.  Run lap around field, then 9 Burpees, 9 Imperial Squats, 9 Ski Merkins.  Continue this until you finish with 1 rep of each exercise.  Oh boy did the mumble chatter( complaining) begin here.  Several PAX mentioned the lack of shade in my selection of workout location.  I didn’t feel like shade was necessary, so we continued on.  You don’t want the PAX getting soft and expecting shade at every Midoriyama workout, so on we go.  What a difference it is,  in doing this at 6:30 in the morning Saturday versus 5:30 in the evening.  This was a challenge and smoked the guys pretty good.  There were calls for Omaha, but we continued.  I did however  offer a break in stating that when the first PAX finishes, I will end the misery and move on.  WeeWee saved us, as he finished several laps ahead of the rest of us.  That dude is a beast!.

After a short break to let everyone catch their breath, on to the next exercises.  4 corner escalators called.   Mosey to First corner 10 Mountain Climbers(IC).  Mosey to corner 2, 10 MC(IC), 20 Peter Parker’s.  Mosey to corner 3, 10 MC(IC), 20 PP, 30 CDD.  Mosey to corner 4, 10 MC(IC), 20 PP, 30 CDD, 40 Sumo Squats.  Time running short, so let’s mosey towards flag.

We arrived at flag with time to spare, so let’s grab some wall at the turd shack.  I did feel a little bad, so we used the shade side of the shack.  Here we did 10 Hip Slappers (IC) & 10 Mike Tyson’s(IC), next 8 HS & 8 MT and finished with 6 HS & 6 MT.  Time


22 for the Vets



Prayer Request, YHC took us out

It was an honor, as always, to lead today.  Even with the summer heat upon us, it is great seeing steady numbers at Midoriyama.  Way to push that rock fellas.


Sister Act

Burpees in Belmont

So comes the day that YHC is up at The Yank and after a posting in Lake Wylie F3 last Wednesday where we did a 59 burpee segment at The Abyss we figured it was time to spread the wealth a little in uptown Belmont! So here is how we accomplished that feat.

COP featuring a burpee ladder on the pad in the park

SSH X 20

2 burpees

IW X 20

4 burpees

about this time Tool Time was trying to EH a runner who said “next week” so we’ll see! Hope TT didn’t scare him off too bad.

Copperhead squats X 20

6 burpees

Mountain Climbers X 20

8 burpees

LBCs X 20

10 burpees

Mosey up to the Corner of Knowledge for partner work:

Round 1

P1: run to the other end of the school and do 10 merkins

P2: Step ups ’till P1 returns.


Round 2

P1: Run to the other end, 10 Mike Tysons

P2: Inclined merkins until P1 returns



Round 3

P1: Run to the other end and do 10 CDDs

P2: Step ups until P1 returns

Mosey down to the upper school lot.

Round 1: Burpee suicides: Run two lines, Nur one and do a burpee. All the way to the end.

Round 2: Squat suicides, same as above but 5 squats.

Mosey down to the filed of dreams for some REAL fun!

First things first, 5 burpees fro the train.

Four Corners in middle of the field

Corner 1 – Merkins X 10

Corner 2 – LBCs X 20

Corner 3 – Hand release merkins X 10

Corner 4 – plank jacks X 10 (each leg)

Return to center each time, 5 burpees .

One round for the pax. Then time for the Bear crawl IM!

Two rounds to the end, bear crawl and agility run.

SSH X 10

Moroccan nightclubs X 20

2 rounds

mosey back dropping at each pole:

1st: 5 hand release merkins

2nd: 10 LBCs

3rd: 10 merkins

mosey over to Heartbreak hill

Triple nickel:

bottom: Mountain Climbers X 5 (each leg)

run to the top

Jump squats X 5

Pretty well wiped out the Pax. Time for some pax called “Fountain Mary” to finish up with. Fonda called burpees.




We did a little today. Maybe more than a little? Could be! Welcome FNG Virus, a Sam’s Club recruit. Respect was the name of the game but YHC still holds the War Daddy monicker in F3 Gastonia. You guys want varsity play, come hang with the Respects at The Yank! It is a badass place when they are in town! Bring your A game and that means attitude!

Note on another development. Revolution is really taking off in Metro. had 45 out there Saturday with my Core bros and Black Men on the Run showing big time. I think we need to go over on Saturday in August just like core did and keep it growing. That community needs it and is responding!

Tool Time with the lead Saturday as YHC is on vacation. Need leadership the 28th. Wide Open. step up!




7 HIM for Coconut Horse

We ran the usual 5 mile loop. Some did EC. YHC completely failed with an obvious Q responsibility…to make sure everyone knows the directions to complete the loop. As such, we nearly lost 1 HIM. Fortunately, all 7 returned in time for the COT & coffee-rama.

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