F3 Gastonia

Fitness, Fellowship, Faith

Day: July 24, 2018

Snowbird Fall Conference Preblast

It is just around the corner fellas. The Snowbird Fall Mens Conference is Sept 14 – 16. All I have heard from Sparky and Medicine Woman is how incredible this event is. Men together worshiping God together, doing fun activites outdoors, growing in the word and as brothers…that sounds like a great way to spend a September weekend. There has been lots of interest at Folsom and I think we will have a group of 8 or so going. Join us!!!!

Registration is open now at the link below. It sold out in the Spring amd expect the same this year. Post on Slack or tell Sparky if you register so he can get us in the same cabin. I registered tonight so I am a HC!

Men’s Conference

Trail of tears

12 men showed tonight for a Midoriyama VQ.   We promptly clocked in at 17:30.

Warmups: Slawter starter,  grass pickers and SSH x 12IC.


Starting at the parking we lot set at destination for the far turd shack.  We got there with a combination of lunges, bear crawls, lunges and an indian run.

Once there we did some wall sits while marching our feet and hip slippers/flutter kicks and lbcs all x 20IC.

We then proceeded to the dog park hill with a combination of nur, lunges and a mosey.

Partner up at the hill.  P1 does merkins and P2 nurs the hill and sprints down.  100 merkins total.

Then partner 1 does WW1s while P2 bears crawls up and sprints down.  200 total.

Mosey the long way back to the parking lot by the big field.

Return back to the flag with a combination of lunges, burpees long jumps, indian run and a mosey.

Circle up for some Freddy Mercury and Sandy Vs.

Time is up.


Annoucements: CSAUP coming up.  Second F at Sargento’s the same night.

Prayer requests: Hush Puppy, Swimmer, all the people hurt.


Allen Tate closed us in prayer.

The Chief would like to thank midoriyama for allowing him to come gather and lead these pm rockpushers. It was an honor and a privilege to lead. Nice work tonight men. No jv guys here for sure. Keep pushing the rock!! Until next time!! Allen tate- Chief of folsom

Challenge Yourself

With the threat of rain YHC wasn’t sure what kind of crowd was going to show this morning, but this is “The Storm” and the PAX start pouring in around 5:25. When time hits, 11 total PAX are ready to get after it. No FNG’s so only a brief disclaimer.




Warm Up


Burpees x5 OYO

SSH’s x20 IC

Burpees x5 OYO


Mosey over to the main entrance of the school and let’s get started with The Thang:


PAX perform max reps of two  exercises then complete a lap around the outer perimeter of the parking lot.


Set #1 – Merkins & LBC’s

Set #2 – Dips & American Hammers

Set #3 – CDD’s & WWI’s


Next up is a lunge walk around the side and front of the school stopping at various points for 25 jump squats.


Mosey over to the tennis courts for some partner work. Partner up on one side of the courts, Partner 1 does AMRAP of called exercise while Partner 2 sprints to opposite side of courts and completes a set number of reps of a different exercise and sprints back. Flapjack.


Set #1 – Flutter kicks AMRAP, 10 Burpees opposite side

Set #2 – Freddie Mercury’s, 20 Diamond Merkins

Set #3 – WWI’s, 20 Mike Tyson’s

Set #4 – LBC’s, 20 Werkins

Set #5 – American Hammers, 10 Burpees


Time is up and The Storm is coming so back to the flag.




Challenge Yourself


“Keep pushing the rock”, “Don’t quit”, and “It’s you vs. you” are all commonly heard at a workout. We challenge ourselves during workouts to keep going with the goal of making ourselves physically and mentally stronger. But are we challenging ourselves the same way with the spiritual part of our lives? Do we continue to witness after being rejected? Do we give up on our daily devotions or daily bible readings when it becomes difficult or takes up too much of our time? We need to give maximum effort to become spiritually fit, anything less is unacceptable.


Matthew 6:33 – “But seek first his kingdom and his righteousness, and all these things will be given to you as well”.



  • If you’re posting at Midoriyama on Thursday bring a kettle bell if you have one
  • CSAUP 50 mile relay August 25th and cookout at Sargento’s that afternoon (M’s but no 2.0’s)
  • Recon Q at Mt. Hollywood today at 17:30. Meet at Middle School Parking lot


Prayer Requests

  • Family friends of Telsa, father is missing
  • Top Hat upcoming Dr. appt
  • Marriages
  • Those fighting addictions


YHC took us out in prayer.


Great to see Gilligan out today and all the PAX pushing hard. It was an honor to lead this great group of HIM’s.




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