F3 Gastonia

Fitness, Fellowship, Faith

Day: August 30, 2018

Stretching is way overrated

If you don’t know who Bob Wylie is, you are missing out. He’s the offensive line coach for the Cleveland Browns who has a personality about as big as his waistline. In a video with language not suitable to show your mama, he shares that America “won two World Wars, two World Wars” by doing pushups, jumping jacks, situps, climbing a rope and running. In honor of the treasure that is Bob Wylie, the PAX at The Pub concentrated on one of those foundational principles of American greatness. We ran…

The “Pub Route”
Out of the Publix parking lot and right on Hoffman
Left onto Pamela (to be clear, that is take a left turn onto Pamela St)
Left onto Gardner Park Dr
Left onto Armstrong Park Rd
Back to The Pub
Thanks to the PAX for helping recover the lost sheep. Q fail on that for losing the six.

The Pledge

Prayer Requests
Stroganoff and family
Gastone’s in-laws
Dunce and M for the baby on the way

Close in Prayer

Good work by all.

Until next week…

BackBlast 8/23

10 PAX showed on a really nice evening at Midoriyama.  Awesome to have temperatures in the low 80s in August.  I noticed we have 1 FNG with us today, so a short disclaimer was given.


Slaughter Starter-  which is 20 Burpees OYO

The Thang:

Mosey to the hill that leads down to the fishing pier.  For those that frequent Midoriyama, you know that this is a long tough hill.   With that said, time for some Triple Nickel.  This is where you perform 5 x called exercise at top, run to bottom and complete 5 x called exercise and then run back to top.  5 repetitions (5/5/5=Triple Nickel).  We started with Jump Lunges up top with right knee and left knee going down counting as 1 rep.  We ran to bottom and did 5 Burpees, then ran back to top.  We did this 5 times to complete the Triple Nickel.  While waiting on the six to finish, someone called I think 40 LBCs OYO.

Next mosey across the street to small parking lot.  Here we got a partner to do some 11s.  With partners on opposite sides of parking lot, we started with 10 Tiger Squats.  Then meet your partner in the middle for 1 Booyah Merkin.  Partners plank facing each other.  Perform merkin in unison and on up move reach out and tap right hand of partner.  Repeat merkin and on up move reach out and slap left hand of partner to complete 1 rep.  Continue doing this until you flip the numbers and end with 1 Tiger Squat on each side and 10 Booyah Merkins in the middle.  Way to push on this one fellas, the merkins are tough at the end.

With time running short, we started our mosey back to the flag.  We would do some route 66 with Plank Jacks stopping at 11 different light poles to perform the exercises.  First pole was 11 Plank Jacks, next pole 10, next 9, continue until performing 1 Plank Jack at the last light pole.  Finised up and mosey to flag.

With the upper body feeling good from the Booyah Merkins, might as well do some more.  Here I called a little Burp & Merk.  I modified this a little and changed the merkin to Hand Release Merkins.  Start with your traditional Burpee and do Hand Release Merkin at bottom then complete.  Drop back down for a second burpee with 2 Hand Release Merkins at bottom.   I think we continued this until 9 Hand Release Merkins were completed.  Upper body was smoked at this point.   A couple ab exercises were called until time was up.  Great push men.



Prayer Request


It was an honor to lead today men.  Welcome FNG Somebody (Doug Flemming).

Sister Act


This week started with Roadie scheduled to Q this morning.  He asked me on Monday to take his Q as he had previously scheduled plans.  He didn’t tell anyone about the change – just that he had big plans for Thursday.  He wasn’t wrong.  Big didn’t mean anything overly special, he meant big as in an elephant had the Q.   At 0529 YHC informed the PAX that Roadie was in fact not the Q, and it was time to clock in.

Warmup: SSH x 15IC, Toy soldiers x 10IC and Hillbilly x 10IC


Mosey to the lower parking lot for deconstructed burpees.

Move down to the turd shack and grab some wall.  11s with Australian mountain climbers and regular mountain climbers.

Take the steps back up by doing 15 calf raises per step.

Route 66 with squats, lunge walk the lines.

Bear crawl/lunge walk to the speed bump and then mosey to the tennis courts.

Circle up: 10 crab cakes and 20 LBCs.

Rugby sprints x 3

Circle up for Mary.  Flutter kicks, Sandy Vs, American Hammers, WW1, Burpees, shoulder taps and Mrs. Parkers.



Annoucements: JJ5K, Speed for Need 5/10k, burpeethon, Snowbird retreat.

Prayer requests: each other.  Gumby’s father in law.

Praise report: Gumby baptized his son last Sunday.

BOM: YHC closed us in prayer.

It was an honor.

Philippians 4:13


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