F3 Gastonia

Fitness, Fellowship, Faith

Day: December 3, 2018

Midoriyama 11/27

11 men showed and put in some work at Midoriyama this evening.

Warm-Up:  SSH, all that’s needed

The Thang:

First exercise called is the Sheldon Cooper.  This is a Routine/Run exercise that consist of 4 exercises and a lap around a track.  We modified  the exercises a little, and the parking lot at Midoriyama would be our track.  The exercises called:  Burpees, Jump Lunges, Plank Jack Merkins, Big Boys.   Start off with 10 Burpees, 10 Jump Lunges, 10 Plank Jack Merkins, 10 Big Boys, then run to other end of parking lot and back.  Then 9, 9, 9, 9 of same and run.  Continue this and count down to 1.    Good work on this one men.  I’ve done this one before, and it sucks no matter what time of the year you do it.

Next we did 10 minutes of AMRAP.  Broke this down to 5, two minute segments.  Each 2 minute segments consisted of a different exercise done AMRAP.   From 0:00-2:00, we would do 15 Little Gumby in the Woods with a 20 meter sprint.  Continue this until we reach 2 minutes.  From 2:00-4:00 we did Cork Screws x 15 w/ 20 meter sprint.  4:00-6:00 was 15 Ski Merkins  w/ 20 meter sprint. 6:00-800 was 15 Bobby Hurley’s w/ 20 meter sprint. And finally 8:00-10:00 was 15 Peter I Parker’s w/ 20 meter sprint.

Next we made our way to the parking lot near the flag for some quick 4 corner work.  1st corner was 10 Diamond Merkins.  Mosey to 2nd corner for 10 Diamond Merkins, 20 Mountain Climbers.  3rd corner 10 Diamond Merkins, 20 Mountain Climbers, 30 CDD.  4th corner was 10 Diamond Merkins, 20 Mountain Climbers, 30 CDD, 40 Sumo Squats.

Mosey back to flag.  We didn’t get it in before the start, so we ended with a Slaughter Stopper.  20 Burpees OYO.  Time


Prayer Request


Thanks for the opportunity to lead today.  I encourage all pax to sign up to Q if you haven’t in a while or if it’s your first time.  It is an awesome experience.  It also encourages me to post as much as I can to support my fellow brothers.  Thanks men.

Sister Act

Baker’s Dozen

A baker’s dozen showed at Folsom for another Pizza Man delivery.  During the workout we covered over 2.5 miles and did Route 66, 11’s, killed our arms on the picnic tables, more 11’s, and finally 4 corners.  Great work by all that posted this morning.  As always, thanks for the opportunity to lead and it’s always a pleasure teaching leadership to the younger PAX that posted.

Always remember Philippians 4:13…I can do ALL things through Christ that strengthens me.

Until next time….Pizza Man is OOOUUUUTTTTTT!!


Dec. 15th Convergence at Gashouse 7am

Dec. 15th Christmas Party at the Quiche’s 6pm until ??


Vern goes to Hollywood

5 PAX posted for a bootcamp and one more came to log some miles on an unusually warm December morning. No FNG’s so after a short disclaimer, pledge and a little warming up we headed to the front of the school for The Thang.


Most of you who have been posting for a while have likely done The Vern at some point. To my knowledge, it hasn’t been done yet at Mt. Hollywood so let’s break the ice. Fortunately for me, there’s no place around town with a good place to do pull-ups so lets change that up to more of a crowd pleaser – Hip Slappers!


It went like this:

10 Hip Slappers

Run a lap around the parking lot (about 250 yards)

20 Dips

Run a lap

25 Merkins

Run a lap

30 LBC’s

Run a lap

Repeat a total of 5 times


Still had a little time for Mary. Corkscrews, Big Boys, Burpee’s, etc.



Christmas party December 15th at Quiche’s – reply to the email

Convergence at Schiele on December 15th


Prayer Request

Orangeman with some upcoming decisions to make, pray for courage and guidance. Each other, PAX battling injuries.


Moleskin – Give More

Read Luke 6:38. You don’t need to be wealthy to possess a giving heart. Don’t get caught up in giving presents, rather give of yourself. A helping hand, a listening ear and a kind word are all examples of how we can give to others without spending any money. God promises us that when we give he will return those blessings back to us multiplied.


YHC took us out.




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