F3 Gastonia

Fitness, Fellowship, Faith

Day: July 22, 2018

Help us to be better wives! What?

YHC will explain the B.B. title later in the post.

When YHC Qs a workout, I always have to carry my reading glasses so I can read  the wienke.  I have try to keep up them throughout the workout. Can be annoying and frustrating at times. This time is going to be different. YHC recently got the new IPhone 8Plus, bigger screen and enlarged the font so I didn’t have to carry my glasses and paper. With the larger font size on the wrinkle, YHC is ready to go…Now for the workout. I was reading over some recent back blast for some exercise workouts, YHC is not very creative. I found one that Sister Act recently did on a hot Midoriyama afternoon, The Cooper. Ok, this looks fun, may not be as bad at The Goat @ 5:30am. So it went into the wrinkle,



SSH x 25 ic

Mountain Climbers x 20 ic

Merkins x 10 ic


The Thang

Mosey around the town and then over to the park.

The Cooper:

10 burpees, 10 Squats, then 10 Merkins. Lap around park. Then 9,9, 9 of same. Count down to 1. As Sister Act stated in his B.B., this exercise is brutal, even in the  early morning without the sun and heat. When YHC called the exercise, Broke, brokedown, NOT THE COOPER!

As The PAX completed their rounds, everyone did some Mary’s waiting on the 6.

Mosey over to the gazebo for some Jack Web’s, count  to 6 and back.

Jail break to top of hill and then back over to parking lot to finish with a round of Mary.

The Pledge

Anouncements – CSUAP, August 25th with F2 event later that day at Sargento’s House, Ms included.  Need Qs at The Goat and The Storm.

Prayer Request

Top Hat with a few health issues.

Co-worker of Mayors


Closed out in prayer. As YHC was taking the PAX out in prayer, asking the Great Q upstairs for guidance and strength to be stronger men, better husbands, fathers, I must have been delirious from workout, that I said “helps us be better wives” instead of husbands. There were some chuckles as I caught what I said and closed out the prayer.. This had to go into the back blast.


Great work to all PAX, way to push through the Cooper. As always, it was an honor to lead you all.




Round of Mary



Recon Q for Mt. Hollywood AO

We will be posting at F3 Gastonia’s future Monday morning AO on Tuesday July 24th @ 17:30.  We will be meeting at Mt. Holly Middle School main parking lot(124 S Hawthorne St
Mount Holly, NC 28120
United States). This will be a recon workout in prep for the official launch of Mt. Hollywood on Aug 6th @ 5:30am.  We would love to have a good crowd so join if you can.

© 2019 F3 Gastonia

Theme by Anders NorenUp ↑