F3 Gastonia

Fitness, Fellowship, Faith

Day: December 6, 2018

Operation Sweet Tooth

ATTENTION ALL PAX (no grinches)….
Saturday, Dec 8 and Saturday, Dec 15 presents two unique opportunities for the PAX of the Gastonia region to come together to support Operation Sweet Tooth for the 3rd year. OST is the organization created by F3 Olive, who lost his daughter to an illness in 2016 but out of the sadness created the campaign that carries on her memory by giving to others. In this season of giving, F3 Gastonia will once again partner with the Gastonia Boys and Girls Club to make this Christmas a little brighter. Below is a list of items recommended to donate. Cash and gift cards are welcomed as well.

Read more about Christina Marie Latini and Operation Sweet Tooth here. Also find out more about the mission of the Boys & Girls Clubs of Greater Gaston.

We plan to deliver the gifts to the Boys & Girls Club in person on Monday, December 17 at 4:00 PM.  If you want to participate in person, we will meet in the parking lot at the Gastonia Boys & Girls Club located at 310 S. Boyd Street in Gastonia. It’s always good to have as many PAX as possible to be present to present presents (yep… I did that again!).
So head over to the Schiele Museum on Garrison Boulevard and get there prior to 0700 to join a large circle of your brothers. Find some time in the next 2 weeks to do some shopping and bring you gifts for collection.

Recommended Gifts…
Basketball, Football, Soccer Ball, (Sport Balls)
Fidget Spinners
Learning Games Ages 1st – 5th
Books/Reading 1st – 5th
Math Books 1st – 5th Grade
Anything About Science
Ninja Turtle Toys
Baby Dolls and Clothes, Barbie Dolls
Nail Sets, Nail Polish, Bead Sets
Cooking and Backing Set
Mine Craft
Remote Control Car
Thomas Train
Walkie Talkie
Arts and Craft Sets
Board Games
Stuffed Animals
Contact Bandit with any questions.




Mosey to gazebo for WARM UP:

Febreze– IC- 2 Big Boys, then sit with feet 6 inches off ground for 10 air presses, 4/20, 6/30, 8/40, 10/50


Still in gazebo around the Christmas tree, One Pax calls an exercise then runs a lap while the remaining Pax performs the routine AMRAP.

Fellowship Mosey across bridge (Dragon Walk Omaha’d due to conditions)


5 Burpees,

10 walking lunges each leg,

15 Imperial Walkers,

20 Merkins,

25 Plank Jacks,

30 Squats

SPMILB-OYO- back to bridge- 3 Sets

30 Seal Jacks,

25 Peter Parkers,

20 Monkey Humpers,

15 Imperial Walkers,

10 Walking Lunges each leg,

5 Bobby Hurleys

Fellowship mosey back to gazebo

Hurricane Hoedown: IC

7 seated flutter kicks

reclined flutter kicks

regular flutter kicks

LBC flutter kicks

Descending- 6,5,4,3,2

5 Burpees


Many Pax are doing the 40 day challenge initiated by Tiger.

Well, today was Proverbs 27. In it was verse 17- Iron sharpens iron, and one man sharpens another.

Basically, we are refreshed, challenged, motivated, by being around each other. You guys encourage me daily. So, let’s keep sharpening each other and remembering what Christ did on the cross and living in light of His sacrifice, death, and resurrection.


Convergence at Schiele on December 15 at 7am;

Christmas Party at Quiche’s place at 6pm same day. If you didn’t get the email invite, let one of us know.


Tiny Tim’s wife

Reach out to those that we’ve not seen in awhile


Name the FNG- Welcome Noah Fox aka Red Raider. Thanks Gumbo for bringing him and Storm out. Q fail on my part for not recognizing we had an FNG; I thought it was Storm from Tuesday..my apologies. Red Raider did say he was a twin:)

Anchorman took us out in prayer.

Again, what a blessing to get to work out, run, Q with you guys!!





City Boy

Apparently if you don’t live in Dallas you are considered “City Boy”, this is according to the Folsom GroupMe chat. Well this “City Boy” decided to take the Q, even though I have been hesitant to Q there again after very consistent slim showing of PAX when I Q there. The night before I guessed that about 4 PAX would show from the normal Folsom crowd.  Arrived at Folsom on the cool, brisk morning to actually find 5. Should’ve been 6 but I guess Sparky got stuck in his tree stand and couldn’t get out. In all fairness Sparky did let YHC know his Sandy V, I mean his Medicine Woman Leg, I mean his leg, was bothering him the night before. Although the PAX did let me know that they thought he said his leg was fine??? Its all good Sparky, you’re my family so I let it slide.



Next, grab a cinder block and head to the Tennis courts.

The Thang:

I’ve really missed seeing Mayor at workouts, I know his back has been bothering him so not calling him out for not posting. He’s a true HIM. That said I decided to take a page out of his book and brought the HUNDO to Folsom but with some added twists. The HUNDO is 100 reps of a given exercise. Here were the instructions given to the PAX from the City Boy:

Do 100 reps of the exercise. If you stop/pause during the reps it’s 1 burpee for each time you stop. Keep that number in your head and wait until you finish your 100 reps. When we are all done with our reps, we will collectively add up the number of stops amongst the PAX and multiply that number by 2. ALL PAX will perform said number of burpees.

1st set:

100 curls

Apparently Volt didn’t understand this City boy’s instructions. Maybe I talk funny?? All I know is when some PAX stopped the first time they did their burpee. I told them to wait.  Boy was Volt hot when we all finished and he had to burpees together! Yes, Volt, even you had to do them. I know you didnt stop during your set, but we did. And this was explained in the instructions.

4 stops = 8 burpees

After Volt complained we mixed up the HUNDO a little and went on a small mosey around the Tennis courts, in a very weird, HIPAA like fashion.

Arrived back at our blocks

100 Chest presses. Lets mix this up and start doing Flutter kicks when you hit 50 reps. If memory serves correctly, everyone finished their sets with no stopping

Mosey around tennis court again, but this time just around the outer edge, nothing fancy this time.

100 Overhead Presses

6 stops = 12 burpees

Mosey around tennis court again in that weird HIPAA way

100 Dips. Try and use the cinder block if you can. Bedpan disappered out of the tennis courts for these. We only can assume he actually did the exercise, but I doubt it.

5 stops = 10 burpees

Mosey around tennis court again in that weird HIPAA way

Volt had enough of my delivering of pain and decided it was best he hit the road. See ya man, Ill make sure you get in the Backblast!

100 Overhead Tricep Extensions but with a twist. I decided to call this a 50/50 split as i knew we’d be stopping a lot on this. So heres what we did. Break out the F3 workout deck. Do 50 reps. If you stop during the 50 reps, grab a card from the deck. After we all finish 50 1 PAX grabs a card from the deck to perform after we finish all 100 reps. Do your other 50 reps, again If you stop during the 50 reps, grab a card from the deck. Now that we finished the 100 reps grab another card.

10 stops = 20 Burpees

4 Cards were drawn in total. Bear Crawl (Q chooses distance), High Plank, Low Plank & Rosalittas. We bear crawled to the net and back then did our planks about 45 seconds each, then T-Ron led us on Rosalittas.

70 Burpees total today!

For the PAX trying to figure out what the hell YHC was doing when moseying, this was the end result. Little fun with Strava.



Announcements – Xmas parties F3 & Camp Sertoma (Pre-Blast coming soon) on the 15th. Convergence on the 15th. After Convergence Clavin leading a run to the “Santa of Dillards” house (1.5 miles?)

Prayer requests

YHC took us out

Gentleman, always a pleasure coming out to Folsom. Best mumblechatter around. It is a bit of a drive for me but always well worth it. I appreciate your hard work this morning. See you all soon.









Waiting for the Six

It was 25 degrees at the PUB this morning,  F3 Gastonia’s premier weekday at 0530 Thursday morning running workout leaving from Publix.  YHC was fortunate to be on the Pub’s Christmas Card this year and all I had to do was Q the workout and write this marginal piece of journalism.

At 0529 there were  six of us ready to go and then here comes JJ.  As JJ sets up the American Flag Anthrax rolls in hot.  A very brief disclaimer began with me claiming that I am an idiot and there was agreement all around.  My people!

We started with the Pledge of Allegiance and then were off on the run.  Stroganoff and Breaker Breaker ran towards HT while the rest of us ran  5 miles down  Gaston Day School Road to S. New Hope and then into Gardner park and back up.

Defib was far and away out front today and most didn’t see him after he jetted out of the Hickory Tavern parking lot.  Yes it was dark but he was just that fast.  Anthrax and JJ were the second to last and announced that they got tired of slowing down to run with Tool Time and just ran ahead of him.   At the end of the run as we waited and waited for the six the sweat began to turn into ice on our foreheads and the chill was setting in.   Tool Time must have been really slow today as we never saw him come in.  We were all waiting and waiting and hypothermia was setting in so we went back to our warm cars and left.

It was an honor to lead today.  The PUB is yet another AO that is full of great guys and fellowship.  Aren’t they all?

Prayers for families and friends struggling with loss.

We reflected on the life of George Bush (41) and what a great hero, public servant, and humble and classy leader he was.   We could all try to be more like that.

Enjoy the Christmas Card!




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