13 High Impact Men showed for a soggy drizzle perfect condition workout with Gastone.

The Thang:

20, 3 count Merkins

25, 3 count  SSH

20 Diamond Merkins OYO

15 3 count Smurf Jacks  (Pizza Man, this mixes up the norm)

25 Imperial Walkers

20 3 Count CCD’s

Now that everyone is awake, Mosey.

Mosey to the corner of S. South St to 2nd avenue.

Plank for 6

25, 3 count Mountain Climbers

Mosey to corner of 2nd and Marietta.

Triple Nickle from 2nd up to Franklin. 75% Sprint to the top of hill then 5 Burpee’s, rinse and repeat for a Triple Nickle. ( The triple was the 3 trips to the top and the nickel was the 5 Burpee’s upon arrival.)

LBC’s while we wait on the 6.

Backwards up the hill to Franklin.

Mosey to the wall and have a seat against.

Balls to the wall for a 30 second count.

30 Sumo Squat Jumps, OYO

Wall Sit, Knee’s lower than your butt. 20 Second count.

Balls to the wall for a 30 second count

30 Sumo Squat Jumps, OYO

30 Monkey Humpers

30 Squats

Wall Sit, Knee’s lower than your butt. 20 Second count.

Balls to the wall for a 30 second count

30 Sumo Squat Jumps, OYO

20 Monkey Humpers

10 Gorilla Humpers

30 Squats

Mosey to the bridge.

Lunge Walk across entire bridge.

Bear Crawl Back.

Mosey to middle of parking lot.

20 Mountain Climbers

20 Plank Jacks

20 Mountain Climbers (It was at this moment when Pizza Man mentioned that I need to look at the exercise lexicons to come up with original material)

Next Exercise, Turkish Burp. (Lay on the Ground with one arm straight above you like superman, Stand up while keeping arm straight above you, then jump to the ground do a Merkin, bring your feet under you and jump in the air) A Turkish Get Up with a Burpee.

Mosey to the start, right on time.

The Moleskin:

Oh, the fun everyone had.

Prayer Request for several battling Cancer. My favorite saying from a good friend of our family that passed from Cancer is “Cancer Sucks”. I really believe that term and cannot wait until the kick cancer’s butt with a cure.

Also, pray for people with addiction problems.  Addiction, if you have a loved one or a friend that battles with these problems they can have serious effects on your life just to know these people. Many times the people with the addiction don’t think they have a problem, they do. They think they are fine and that it has no effect on others. But they are wrong, it causes pain for all of those involved. If you battle addiction just ask for help and take the steps to end your dependency and I am sure you will find some brother’s in F3 to support you. I will.


August Monthly Challenge of 20 Contra Burpees per day

The Forge – Wednesday’s @ 6:30pm (Green and Grit’s in Lowell)

August 6th @ 5:30am – Official Mt. Hollywood AO Launch (Mt. Holly Middle School – 124 S Hawthorne St, Mt Holly, NC 28120)

August 11th – F3 Gastonia M’s workout @ Folsom @ 8am

August 12th – Crossroads Convergence (Coconut Horse will be CLOSED)

August 25th – BRR/Bourbon Chase Relay CSAUP @ 4am….sign up here – http://f3gastonia.com/2018/07/11/pre-brr-and-bourbon-chase-csaup/

August 25th – 2nd F event at Sargento’s Casa (PAX and M’s ONLY)

Sept. 22nd – Stop Solider Suicide 5k/10k Speed For Need event in Belmont….sign up here – https://www.eventbrite.com/e/stop-soldier-suicide-10k5k-tickets Discount Code: HAPPY

Sept. 22nd – JJ5K at Common Grounds in Stanley…sign up here – https://runsignup.com/Race/NC/Stanley/CPC5KTraining

Oct. 6th – Special Olympics Burpee-thon – More information to come


Also, sign up for Christmas Town 5k. This is one that all the Pax should attend and bring your family.

Thanks for the opportunity to Q, I am humbled through all of you.

Gastone Out!