F3 Gastonia

Fitness, Fellowship, Faith

Day: December 10, 2018

Missed Opportunities

Sadly, it’s been a while since YHC had Q at a boot camp workout. With his creativity a little rusty, YHC figured he’d build a weinke based on his new found love (or strong like) at The Pub. That would be running…

SSH x 15
LBC x 15
Imperial Walkers x 15
Merkins x 15


Pain Lab stuck around for the beatdown from Montross. The rest of us went on a mosey to the Grier track

Run half lap and do 10 single count LBC
Run half lap and do 10 single count American Hammers (count left side only)
Rinse and repeat with 20 single count LBC / 20 single count American Hammers
Rinse and repeat with 30 single count LBC / 30 single count American Hammers
Rinse and repeat with only 20 LBC but in cadence / 20 American Hammers also in cadence (At least we didn’t do 40 of each exercise, that would be cruel.)

Mosey to the Grier parking lot
Line up at the first speed bump
Lunge to the next speed bump where the PAX would stop and do 10 Merkins
Think that YHC called for LBCs when we got there, but the PAX stayed with the Merkins originally called (Missed opportunity)
During this time, the mumble chatter was strong so YHC may have been distracted.
Lunge to the next speed bump where the PAX would stop and do 10 Merkins

Mosey to Sherwood track with a detour up the steps at FPC and down the hill.

With Christmas around the corner, it seems like a good time to insert a 12 Days of Christmas theme.

Partner up
One partner mosey one direction on the track; the other partner mosey in the other direction
Meet on the other side of the track; 2 Partner Merkins
Mosey back to the other side of the track for 4 Partner Merkins.
Rinse and repeat for 6, 8, 10, and 12 Merkins
12, 12 Days of Christmas, makes sense, right?
Although that got us to 12, we skipped one of the most important numbers in the song
So one more trip and back on the track with 5 BUR-UR-PEES (you just sang that in your head) on each side

Mosey back to FPC, up the hill, past The Pad, and stop at the benches.

Step Ups x 20
Dips x 15
Step Ups x 20
Dips x 20
Flutter Kicks x 50

Mosey back past the pad, down the hill, and around the back of FPC.

Zig-zag through the parking lot and stop at the back of the building for 10 Merkins.

Mosey back to the Schiele

We returned a few minutes before 0800 where it looked like the Pain Lab PAX were getting a head start on Coffeerama

As a combined group, quick round of Mary

Bandit – Monkey Humpers
Moses – Cotton Pickers
Roscoe – Dying Cockroaches
Hipaa – Burpees (5 of them, so sing that in your head again; 5 BUR-UR-PEES)

Operation Sweet Tooth
Convergence at Gashouse 12/15
1 mile EC after Convergence
F3 Gastonia Christmas Party 12/15

Prayer Requests
Those with mental health issues
Families dealing with loss of a loved one during the holidays

Close in Prayer

During the mumble chatter as we lunged through the parking lot at Grier, platitudes from coaches were somehow brought up. One that was brought up was Ron Rivera’s use of “missed opportunities” (even more apparent a day later after a fifth straight loss). Mayor’s prayer request during the COT made YHC think deeper about what missed opportunities really are. Don’t miss out on opportunities to show love and encouragement to those who are struggling. It could be mental illness, the loss of a loved one, or a host of problems. Don’t miss out on the opportunity to call your family to check on them or talk to your 2.0’s while they’re still young enough to listen.

That night after the workout, YHC and the family watched “Miracle.” I don’t know whether or not Herb Brooks said this, but I know that Kurt Russell did. That is good enough. “Great moments are born from great opportunities.” Every member of F3 Gastonia has been given great opportunities to make a difference, and YHC prays that we seize every chance to be a true HIM. And to God be the glory when we do.

Until next time…

Venom @ Midoriyama

As time was nearing  I noticed that the announcement of the venom clan’s debut must have scared many PAX.  Or it was cold?  With that we started. I had no plan of a warmup but with the presence of a once in a while visit from one HIM we did some Goofballs In cadence.


The five deadly venom beat down. 

Centipede style.   Nickname is “Thousand hands”   Well known for his quick moves. Let’s work on our upper body. 

CDD, Over Head claps, Merkins, Moroccan night clubs, dips. 


Snake style.  The snake spirit.  Famous for his responsive moves. The head moves and the tail reacts. Let’s do some combination work. (I’m not sure what I was thinking on a couple of these) 

Crunchy Frog, Mnt Climbers, v up roll up, Nolan Ryans, WW1. 


Scorpion Style. The feet move as a scorpions. Let’s work our legs some. 

Squats, skater squats, 1 leg deadlift,   Toy Soldiers, Hill Billy. 


Lizard style. He trained to have a light body and strong legs. So he could crawl with ease. Also made use of his rebound force. Let’s do some wall work. I did forget to put in a fifth exercise here. It was supposed to be Australian mnt climbers. 

Wall merkin, hip slapper, glute bridges, plank to hands, 


Toad style.  Is very strong. When properly used it is nearly invincible. It can even bend raw iron. Let’s do some total body work. 

Pull ups, Burpees, lunges, merkin, squat. 

After 5 reps of each exercise we are to run down the parking lot and back. Rinse and  repeat. 

With plenty of mumblechatter,  a few deer and bike riders, also a couple of police out. It made for a fun evening. Thanks guys 👊👊👊



Christmas party  dec 15.

Convergence dec 15  bring toys for operation sweet tooth


prayer request.

Frieght – Grandpa.

Pockets- cousin in hospital.

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