F3 Gastonia

Fitness, Fellowship, Faith

Day: July 19, 2018

In hindsight… some of this was stupid

11 men posted for the lastest edition of Midoriyama.  Relatively speaking the weather was nice.  At 17:30 we clocked in.  Tool Time and Wojo went running while the rest of us started the warmup.

Warmup: SSH, Imperial Walkers, Flutter Kicks all x 10IC.

Mosey to the parking lot by the far turd shack.

Four corner escalator  C1: 20 Scorpion dry docks.  C2: 20 Scorpion dry docks and 40 Peter Parkers.  C3: 20 Scorpion dry docks, 40 Peter Parkers and 60 LBCs.  C4: all the above plus 80 Squats.

Lunge from pole to pole and line up for Route 66.   Bearcrawl between lines with merkins.

Mosey to the far turd shack.  11s with Australian mountain climbers and regular mountain climbers.   I’m not certain, but I think I heard more complaining during this than any exercise I’ve ever called.

Mosey back to the parking lot.  Lunge, nur, lunge, nur. Circle up for some tabata.   One minute of the exercise with a brief break.   Exercises were monkey humpers, moroccan nightclubs, LBCs, SSH and something else.

Mosey back to the closest turd shack for 10 jackass merkins.   This brought more complaining.   From the plank do one merkin and immediately into a donkey kick.

Back to the launching point for 20 LBCs IC and 22 for the vets.




Announcements: Speed for need, JJ5k, CSAUP

Prayer requests: Def Leppard, Montross, Medicine Woman, each other.

BOM: YHC closed us in prayer.

Men: I know when I have the Q it’s a little different than most.   I’m not the greatest runner and I know the amount of running that most of you get in.  I appreciate the opportunity to Q, and I hope you get something out of it.

Philippians 4:13




Going to make this brief…….

Warm Up….

SSH – 20 in cadence

Merkins – 10 in cadence

LBC – 20 in cadence

Squats – 20 in cadence


Mosey to Martha River’s.  Bandit pushing himself hard to improve after some much needed time off, great effort sir.  Lead off to a modified 11’s borrowed from Roscoe’s playbook.  Note to self, and note to all PAX, do not ‘EVER’ borrow a page from Roscoe’s playbook.  Serious injuries from minor hemmorage and lesions to fatality may occur.  Luckily for me I only experienced a major ’bout of discomfiture resulting in me losing overall count and wondering if I even completed the full round of 11’s.  Our modified and not monkified 11’s included 5 burpees at the bottom of the hill which by max standards can only be a 5% grade, but in full swing felt to me like 95%.  At the top of the mighty small hill Pax are to perform 10 squat jumps (I squatted an inch and jumped an inch) and reduce count by one each time up.  I may (may I say) have splashed merlot around the third or fourth time up, not necessarily due to my lack of athletic ineptitude, no, moreso to my discountenance watching Boudin, Defib, Spiderman, oh hell all of them lap me.  To start we ran, wait…….go back and start 5 burpees and then run.  It is honestly to me a great heart start burner.  We finished and many thanks to Gastone as he lead the completed PAX (all of them) in planks and yanks as I finished my next five rounds.

Mosey to Picnic Shelter area #2 for some Lindsey’s/Forties.  Just as we are about to get started I noticed that we were in the wrong shelter.  Even though I called ahead and reserved Shelter #1 (had to have the Volleyball Court) Gaston County Parks and Rec told me I would not need advanced notice as at 5:30 in the morning there is relatively little circumscription even though I now think all of the ropes creating barriers to my Q were the result of me insisting upon my natural appanage.  So, she took my credit card information and said, you got Shelter number #1, idiot.  I’m waiting for that charge to appear.

Lindsey’s/Forties, 30 Dips/10 Merkins, total 40.  Rinso/Repeato reduce/increase by 5.

Smokin arms, mosey to the rock barriers and did not even glance at the volleyball court which I so needed for what I have no idea.

Aiken Legs, 20 of each – Squatz, Scissor Jumps, Lunge, Step or Jump Ups

Mary, Led us in a short bout of Mary, Spiderman insisting that he get a chance to chime in with one.  Really, holding up his hand shouting me, me, me, me.  Come on man, pick me.  Hey, Linus……Here, I’m right here, pick me!!!  I want to lead one!!!!  Got to got to admire the enthusiasm.

Modified 4 corners, Light poles on the way back, stop and do 10 merkins, next one 20 squats, next one was 10 merkins.  It was 10 merkins because in 4 corners, not only is the next exercise supposed to be 30 of whatever, I could not even think of whatever 30 we would do so I resorted to starting back over, along with Whoopee properly noting that each corner would pick up with the prior exercise as well as the next advance.  So, this is modified, monkified, Linusfied (definition, if it includes Linus then it is messed up).

Moseyed back to Snoballs, Thank you to all Pax that came back to carry me home.


Stuart Cramer:  Mayor wishes to pass the torch on Site Q.  Step up if interested

Irwin Center – 7/27, 6:00-11:00 (pm I suppose), At Risk Kids, need Chaperone’s to help with fun and games, see Gastone for intel

Bandit’s Father playing in Swing Band (not swingers like some had hoped) at Stowe Park, 7ish’.  Already happened but hope it was great

Monday – Site Q change at Black Knight.  Mighty small ceremony to take place.  Show

Whoopee – Shout out to T-Bone and Peppercorn for their commitments to Fitness and F3

Many thanks Whoopee to your recognition of Linus and efforts to improve.


Clavins’ Mother, Whoopee’s daughter (who is improving), I believe there is another I missed, I regret this and am sorry but we lifted all concerns up.

Great time guys, thank you for Posting.

Honored to Lead where I am frequently the Six

Linus, out

Fartsackamania is running wild, brothers.

Five men posted at Folsom this morning the day after the inaugural Tronmoss Legacy 5k.  That’s it… just 5.  In preparation for my painlab VQ this Saturday, I wanted to try and only do low impact work.  This was difficult because if you know me… you know how much I love to run.  Once 05:30 hit it was time to clock in.

Temperature: 72. Humidity: 400%.

Warmup: SSH, Toy Soldiers, LBC all x 15IC.

Mosey a bit. (only mosey of the morning)

Deconstructed burpees

11s with incline and decline merkins.

Deck of death.  Gave out 5 cards to each person.  After the round the winning poker hand got to pick an exercise.   DOD exercises were merkins, scorpion dry docks, squats and flutter kicks.  With the flutter kicks we added ten to each number.

After that round Sister Act had the winning hand.  He picked 10 contra burpees.

Dealt again and YHC won.  10 Eight count body builders.   Omaha after 7 and leave because someone crapped their pants.

Lunge and fellowship mosey back to the launching point.

Pledge and 22 for the vets.


Announcements: JJ5k, Speed for Need race coming up.

Prayer requests: Def Leppard, Montross, Medicine Woman.

BOM: YHC closed us in prayer.


Philippians 4:13


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