F3 Gastonia

Fitness, Fellowship, Faith

Day: August 8, 2018

Lessons Learned

After one week as site Q, YHC is quickly learning from mistakes and some of those lessons learned are;

  1. Send out reminders to the upcoming Qs so that they remember they are scheduled to lead the workout, and you don’t have to wing a wienke

  2. Always keep a prepared wienke available so that you can quickly adapt when a Q is a no show

  3. Don’t call on Dolph for an exercise during round of Mary’s unless you are ready for 10 burpees. This applies to all Qs.

So, I thought Whoopee had the Q this morning and on my way to the Storm, I started thinking, what if he forgot, I am now site Q and responsible. So I started thinking of a few exercises we could do. As I pulled into the parking lot, several cars were already there, but I didn’t see Whoope’s truck. It was about 5:25am when I arrived, so he still has time. 5:30 came, time to go to work. PAX, you have YHC as Q today so let’s get started

Warm up:

SSH x 25 I/C

Mountian Climbers x 20 I/C

Merkins x 10 oyo

Train whistle, 5 burpees oyo



Mosey to the school building and then called exercise..Mosey around the soccer field and at each corner do the following;

corner 1 – 5x burpees

corner 2 – 15x dips

corner 3 – 25 squats

corner 4 – 35 lbc

Rinse and repeat 5x

Now for the triple nickel;  5 flutter kicks, bear crawl across sidewalk for 5 American Hammers, rinse and repeat 5x

Next, back against the wall, but below knees and hold for 20 seconds, release and then balls against wall for 30 seconds, recover, rinse and repeat 2x…thanks Gastone for this exercise, it was a real crowd pleaser.

Zombie  walkers and then Mosey back to flag. Finish up with a few called exercises from PAX.. of course Dolph leads off with 10 burpees. It is 6:14 and another train whistle blows, 5 burpees oyo to complete workout.


The Forge – Wednesday’s @ 6:30pm (Green and Grits)

Official Mt. Hollywood AO Launch (Mt. Holly Middle School – 124 S Hawthorne St, Mt Holly, NC 28120), Monday’s at 5:30am

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


Prayer Request and Close with prayer.


Whoopee, there was a lot of smack talk about you not showing up, No worries, wanted to give you a hard time knowing you can take it, and definitely dish it out.

Men, it was an honor to lead you this morning. Great work by all!

Breaker Breaker

No Ruckers

it was a rather humid morning rolling up into Folsom for some PrisonBreak shenanigans. There wasn’t much mumblechatter on our GroupMe conversation last night which left me not so optimistic on the turnout. I roll in and Sister Act is right there with me. He takes off as I wait for other PAX and clock in time. Here they come and just in time.

In case you didn’t know, PrisonBreak is actually a Run/Ruck AO which also uses the Folsom facilities. There are a couple routes to venture on depending on whether you Ruck or run. Both however, incorporate the Gaston College campus.

There were no Rucker’s this morning so all took off on their own pace and route. Once 6:10 hit, all but Oompa Loompa we’re accounted for. After a minute of looking, we see his bright red shirt in the distance. Come to find out, he had a Sparky moment down around he lower pond. ShowToKnow for explanations. Anyway, all are back safe so time to clock out.



YHC took us out in prayer

Your Welcome….And Thank You

10 HIM’s showed for a Moana inspired Q that quickly failed because the speaker was not loud enough. But, I mad up for it another way.

The Thang:

Music Fail

Seal Jacks until I call end to them.

20, 3 Count Merkins

19, 3 Count Imperial Walkers

15, 3 Count Carolina Dry Dock

19, 3 Count Moroccan Night Clubs

15, 3 Count Wide Arm Merkins

Mosey down to the middle of Soccer fields.

Plank, Raise Right arm then leg, Hold for 20 seconds. Flips the sides and repeat for a second round.

Lunge walk from one light post to another.

Mosey to bottom of hill at the back of soccer fields.

11’s, 10 Merkins at the top, 1 Squat at the bottom. Every trip to the top ran backwards. Keep going until 1 Merkin and 10 Squats.

Mosey around the soccer field to the next hill.

20 Flutter

15 American Hammer

20 Flutter

15 American Hammer

Triple Nickel, 3 Runs to the Little Library Stand. Each time your reach the Library do 5 Merkins.

At bottom of the hill run backwards to the top.

On the way back we stopped at every tree for 5 Merkins. I counted 20 Tree’s.

Then we stopped at 2 Light Poles, Since they were different we did 40 Sumo Squat Jumps at the first and 40 Squats at the next.

At the bottom of the grass hill with time running out.

Backwards Bear crawl up the grass hill.

Mosey back to the start.

The Moleskin:

We did some arm work this morning but did not leave the legs or core unattended. Thanks to all that attended and it is always an honor to Q these workouts. I hope to find some more men that are ready to start Qing. It does not matter how good your Q is just that you do Q.

T-Bone, your showed up and have been kicking butt.

Pledge was at the start.

We ended in prayer with prayer for those requested.

Gastone Out!


© 2019 F3 Gastonia

Theme by Anders NorenUp ↑