F3 Gastonia

Fitness, Fellowship, Faith

Day: November 29, 2018

Folsom Strong

2 strong at Folsom this morning. You can always count on Volt to be there.

SSH, Gravel Pickers, Toy Soldiers X 10 IC


Mosey to the flag at the park entrance pledge it out. Next on your 6 for flutters kicks x10 ic, lbc’s, x10 ic, roll over for cdd’s x10 oyo, back on your 6 for 10 big boy’s oyo.  Mosey around the parking lot to the street light for dirty 11’s with squats and sandy v’s.

Mosey to lower lot for several rounds of ab work, Sandy V’s, Peter Parker’s, Parker Peter’s, Mountain Climbers, and oblique raises.

Head back to start for 10 burpees and time is out.


Just Another Manic Monday

Monday mornings come early in Mt. Hollywood,  but 9 HIMs posted to build themselves up with the help of each other.

Warm up: SSH i/c, big arm circles forward and reverse until YHC called time, shoulder pulls for a 10 count x4, cotton pickers i/c, merkins i/c, mountain climbers i/c, 10 count plank each arm and leg.

Long mosey around the big block of Mt. Hollywood. Stopped at the wall for 10 derkins and 10 big step ups (each leg). Continue mosey to the corner of main for a zombie walk with 2 burpees at each light post. Mosey to Veterans Park for the pledge and 22 merkins for the vets. Mosey up the big hill and back to the start.

The thang: YHC called for the Iron Horse, however there seems to be something missing between the 1 merkin and the 4 air presses… Oh yeah! 2 hip slappers and 3 dips. So now we have 1 merkin, 2 hip slappers, 3 dips, 4 air presses for round 1. Round 2 would be 2 merkins, 4 hip slappers, 6 dips, and 8 air presses, and so forth and so on. PAX started with 15 minutes remaining, and YHC called for as many rounds as time would allow. Apparently the PAX thought 15 minutes was a very long time based on the mumble chatter. Only Broke made it all the way to 10 when time ran out. Awesome work by the PAX this morning.

Announcements: Quichemas party 12/15, please complete survey; Saturday at The Yank will meet at 6:30 in the parking lot near Glenway due to the Girls on the Run 5k

Tiger took us out with a prayer.

It is always a great honor to lead!





The Thang:

8 men went out for some fellowship and a mosey ….some did 3 miles some did 5  one did more all got out of the fartsack and made each other better. One ran really slow….Defib



Announcements Christmas Party December 15th please complete form if you have not


Loved ones dealing with sickness, Tool Times Interview, soldiers serving our country

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.



Tool Time

Trifecta of Respect

With most of the PAX in Shelby, and the rain/cold making things pretty miserable, 3 (R)espctable HIMs post at The Yank. This was not the workout YHC had in mind, but given the circumstances, no one minded.

Warm up with a short mosey to picnic shelter 

(15) ssh, don q’s, hillbillies, goofballs, copper head squats all IC, 5 burpees 

the thang

Deck of death

face value = reps  (minimum 5), face cards = 10, aces = 25

Hearts = derkins 

Clubs = 6 shooters, count right side

Diamonds = step ups, count right side

Spades = American Hammer, count right side

1st Joker = 100 MNCs with a squat

2nd Joker = 100 air presses with a squat



Quichemas 12/15, don’t forget the survey, 12/1 Yank moved to 6:30 at parking lot near Glenway Pub due to Girls on the Run

Name o Rama


Happy that Anchorman and Virus posted this morning. It was an honor to lead.

© 2020 F3 Gastonia

Theme by Anders NorenUp ↑