F3 Gastonia

Fitness, Fellowship, Faith

Day: December 23, 2018

This is F3, where did you come from?

8 posted at the Coconut Horse this morning including FNG Compass.

I believe everyone that posted put in some EC.

Compass had seen us leaving from Harris Teeter on Sundays in the past and saw Roscoe and Myself running back toward the start this morning after some EC around Martha Rivers so he followed us to join in.  That’s what I’m talking about.

5 for Coffeeteria at Starbucks.  It was a Grande ole time (see what I did there?)

Until the next one.  Aye!


No Room At The Inn

I was suppose to Q at the Yank on Dec 15th, but the Natan had the convergence on that day, so my Q was pushed to Dec 22nd.  I was excited to plan the workout the week before Christmas!  We moved the AO to Kevin Loftin Riverside Park because Belmont was sponsoring a 5K and 1/2 marathon at the time of our workout.  Toto was already in the parking lot as I rolled in at 6:50 am.  It was nice to see him at a Saturday morning workout.  Special thanks to Virus for hanging out in Belmont to direct any PAX, that showed up there, to the new location.



No FNG’s



Warm Up:

Elf Jacks- also known as Smurf Jacks or Gumby’s  x 20 (IC) switch to side straddle hop x 30 (IC)

Toy Soldiers x 25 (IC)   Do you see a theme here?

Finally, to reference the creepy wind up monkey that beats the cymbals together – Monkey Humpers x 26 (IC)


The Thang

Mosey to the amphitheater for AB Lab:

Circle up and AMRAP the following AB exercises while each PAX runs around the amphitheater:


Flutter Kicks

Windshield Wipers


Freddie Mercurys

WWI sit ups

Time to travel to Bethlehem.  Mosey up the hill along Catawba Street to the first traffic light at 10th Street and back.  Meet up at the far end of the park near the boat ramp entrance.

The trip wasn’t easy for Joseph and Mary and just got tougher for us.  Pair up and Wheelbarrow the length of the fence.  Flap Jack at the end x 2.

Now that we have arrived, we need to find a place to spend the night.  Mosey to the first inn at shelter #2.  Do 20 Step Ups (each leg) while the innkeeper checks to see if he has room.  No luck.

The next inn is shelter #3.  Do 20 dips (IC) while the innkeeper checks to see if he has room.  No luck here.

Inn #3 are the picnic tables at the bottom of the hill.  Do your choice of inclined merkins, derkins or diamond merkins x 20.  I choose inclined merkins with fingers pointed down.  Thanks to Eminem for Q’ing this a few weeks ago.  No luck here.

The final inn to check it shelter #1 on top of the hill.   Do Bulgarian ?? x 20 each leg.  Can’t remember what these are called.  (Help me out here Tesla)  One foot  on a bench start with arms raised.  Touch hips, toes, hips and raise arms.  This is a large inn and the innkeeper hasn’t returned.   Do hip slappers x 10 counting one arm while we wait.

He returns and says we can stay in his stable where he keeps the animals.  Here we did:

Calf Raises x 50 (IC)

Stork Squats (one legged squats) x 20 each leg

Bear Crawl the perimeter of  shelter #1

Alligator Merkin x 5 each side

Donkey Kicks x 20

Dying Cockroaches x 20 (IC)

Pause for a minute to reflect on the conditions in which the Savior of all mankind entered the world.  He was born in a barn with the smell of animal urine and manure in the air.  It was cold and damp.  He came here as a poor vulnerable baby.  He grew up to perform miracles, teach us and be an example for us.  Then he suffered for us, took our sins upon himself that we might repent of our sins and dwell with him in our Heavenly Father’s Kingdom!!

Mosey to the parking lot.   Three Wise Men or Kings followed a star to see the Christ child.  Do X’s and O’s x 10 to represent the star.

Zombie walk the length of the parking lot to the flag.    Remind the PAX to zombie walk with dignity since we are representing kings.

One minute left.  Jump for joy for the arrival of the Savior.  Jump Squat until 8:00 am timer goes off.  It was a long minute!


Martha Rivers and Mt Hollywood will meet at 7:00am on Monday 12/24 at their respective AO’s.

Prayer request for Virus’ friend who is having a tough time with his M.

Thank you Tesla for allowing me to Q the Saturday before Christmas.  Thanks to all who came out on  a beautiful morning to better themselves and to push me.  Everyone pushed hard.

I hope everyone has a fantastic Christmas!

Dirt is out.

A Faster Backblast Than Sister Act

I know it normally takes 7 weeks to get a backblast out of Crossroads but have no fear, Montross is here with a timely backblast. I will keep it simple today.

14 men showed at Crossroads. Some like myself and Wojo were picking up our training, some were recovering after the Santa Hustle, a few walked, and a few rucked. Good to see such a crowd out there today. The P200 isn’t that far away so get started training guys (cough, Allen Tate, cough).

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