F3 Gastonia

Fitness, Fellowship, Faith

Day: December 27, 2018

Dirty Lindsay Football

12/27/18 Midoriyama

10 strong for a cool, misty, dark evening at Midoriyama. No new guys so the disclaimer is don’t get hurt.

Warmup: 5 burpees OYO (Slaw almost has an … he has a fit), Left leg over Right x 10, Right over Left x 10 (Sister Act doubts the validity of this stretch but I’m the Q), MNC’s until Freight shows….. never mind x 15.

Pledge then Mosey to big parking lot for Dirty Mac Deuce (3 exercises x12IC) Lap around big parking lot after each set.

  1. Werkins, Jump Squats, Flutter Kicks, Lap.

2. Burpees, Monkey Humpers, Freddie’s Mercuries, Lap. It was about here where we realized Rudolph was highly caffeinated or extremely motivated and kinda loud.

3. Diamond Merkins, Mountain Climbers, American Hammers. Lap.

4. CDD’s, Calf Raises, Dying Cockroach’s. Lap.

Mosey to bleachers at small soccer field for Lindsey’s aka 40’s:

30 dips/10 LBC’s 25/15, 20/20, 15/25, 10/30 counted by Slaw.

Frisbee Rules Football in large parking lot. An extraordinary winning streak continues as my team wins every time I have the Q. It wasn’t very close as Sister Act takes the loss. (Timeframe has quite the arm and Google is sneaky fast and can catch.)

1 Cor 10:31 Whatsoever you do, do for the glory of God? Sparky posted this today and it asked the question, What is our aim? Don’t be aimless. Have goals for the new year and start thinking about them right now.

Prayer Requests: Nicki Bailey, T-Square and  Family, Stroganoff’s friend’s family. Hacksaw’s Family, Injuries and sickness.


The day after the Day After

So as it was December 27 and possibly the most disrespected day of the year 9 pax gathered for a beatdown on the banks of the South Fork before it flooded again tomorrow it would so appear. No, we did not build an ark. But we did do this:


Some initial stretching (Tesla’s new workout leadership discipline for 2019) that included but was not limited to hand to foot stretch and down/up dog.

SSH X 20

IW X 20

Slow, low squats (Copperhead style) X 20

Morrocan Night clubs X 20

Mosey to the single lane bridge into Cramerton for initial wall work.

People’s Chair

Air presses X 20

Air punches X 20

Balls to the wall and hip slaps X 20

Rinse and repeat.

Mosey to the basketball court for some Merkin madness

Round 1:

Bear crawl to midcourt, 10 merkins

Bear Crawl to end line, 20 merkins

Broad jump back to the endline

Crabwalk to midcourt, 5 hand release merkins

Crabwalk to endline, 10 hand release merkins

Lunge walk back to endline

Bear Crawl to midcourt, 10 diamond merkins

Bear Crawl to end, 20 diamond merkins

Lunge walk back

Crabwalk to midcourt, 10 ranger merkins

Crabwalk to endline, 20 ranger merkins

Broadjump back

Bear crawl to centercourt, 10 wide arm merkins

Bear Crawl to endline, 20 wide arm merkins

Mosey back to the tunnel for more wall and rail work.

Rail squats X 10

Inverted incline merkins X 10

Balls to the wall w/ 10 inverted mountain climbers

Rinse and repeat.

Mosey down to the Gazebo for a three peat as follows:

Pull ups X 10

Step ups 10 total

Dirkins X 10

This got us to about 5 minutes left, so the pax was spared the triple nickel YHC had planned and we went back to the flag for some Mary instead. Just as well, the pax had put in a great day’s work by this time. Mary was pax lead and included Heels to Heaven, flutter kicks, WW II situps and then YHC came back with some stretches as seen at the top to wind it all up.

NMM: Great work by everybody today. Was great to be out before the rains come again! Hopefully not as bad as predicted. Last Goat of the year was a quality one with a beatdown and great pax to do it with. Thanks to Breaker and Virus for showing up down at the Abyss yesterday for YHC’s lead at that venue. Love to see us do some more with those guys next year in Lake Wylie. Happy New Year to all and let’s keep pushing the rock!

The Elf Party!

It was a cold Christmas morning and a several Elfs, I mean HIMs, made it out to the Storm for an Elf Party to celebrate all their hard work and Santa’s successful Christmas delivering toys to kids around the world..One Elf (Gold Digger) was so excited, that he got out early for some EC.

The Disclaimer



SSH x 25 I/C

IW x 20 I/C

Cotton Pickers x 20 I/C

Mountain Climbers x 15 I/C

The Thang:

Mosey down to lower parking lot for some BLIMPS

Burpees x5 run a lap

Lunges x 10, run a lap

Imperial Walkers x 15, run a lap

Merkins x 20, run a lap

Plank Jacks x 25, run a lap

Squats x 30, run a lap

Mosey to the Storm Hill for the Triple Nickle

5 merkins at bottom of hill and 5 monkey humpers at top of hill, rinse and repeat 5x

Mosey back to front of school, on your way, 5 burpees at every speed hump.

Once all Elves, I mean PAX, made it to the front of school, time for the Bear Crawl run. This exercise is very similar to the Indian Run, except we do bear crawls weaving in/out. Make 3 crawls and recover.

Almost out of time, mosey back to the Flag to finish out with some Mary.

Announcements – Tesla with Q on Wednesday morning at the Abyss in Charlotte.

Prayer Request – Family and Friends traveling and with health issues this season. Remember the real reason for Christmas

Thank you all for coming out this morning. Way to push the rock! As always, it was an honor to lead you all.

“his name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.” Isaiah 9:6

Keep it Moving

As I pulled into Folsom I was met with a surprise! I wasn’t going to be alone today. Swimmer was there and ready to go, and shortly after I arrived Montross showed. His FNG unfortunately was a no show. Hopefully he will show up soon. The rest of Folsom apparently didn’t get their wake up calls, perhaps I can start up a service for that soon. We have some HIM’s here let’s get this started.



Gravel Pickers X15 IC

Hillbilly’s X15 IC


Mosey to the flag at entrance for the pledge, short mosey to parking lot across from the flag. Suicides with Merkins at each divider starting with 10 and increasing by 10 at each divider. Next repeat with Squats and finally LBC’s.

Mosey around the long way to lower shelter for Dips, Squats, and Step Ups all x15 with a lap around the parking lot after each exercise X2 sets.
20 Big Boys OYO. Way to push men.

Mosey back to start. As we get back the familiar redneck truck horn in the distance 5 burpees. Now for some PAX led Mary. Montross with American Hammers X20 IC, Swimmer with Flutter Kicks X30 IC, YHC with V Up’s. another round with LBC’s, Mike Tysons, and Sandy V’s for our Folsom Fartsackers. Montross counted the Sandy V’s with the fartsackers names. Time

My goal today was to keep the heart rate up. Very little if any rest between sets. I believe we accomplished that goal this morning. Good work men!

Prayer Request:

Montross’s Aunt, Swimmer’s sister’s Father In Law passed, Hacksaw’s Father In Law passed. Sorry guys for any that I forgot.

Thanks for letting me lead this morning. Was a pleasure and honor.

Mt Hollywood, F3’s first Skiing AO

20 was the count for this Christmas Eve workout. The PAX was totally pumped to be about to get one last workout in before the festivities and fun of the next couple days. Let’s get it on!

Disclaimer, no FNGs present.

Warm Up:

Don Quixote’s x20 IC

Finkle Swings x5 each side IC (not to be done again)

Goofballs x15 IC

Mosey around the parking lot until we reached slippery slope #1 for Elevens!

At the top do Derkins using the benches. At the bottom do Flying Squirrels (a new favorite of the Mayor). Oh yeah, on the way up we Nur just to get more for your money. This was fun.

Mosey from there to the nice parking lot across the street at the elementary school for some partner work. Partner 1 does continuous reps of Happy Jacks while Partner 2 does a lap around the lot. Flapjack and repeato x3.

Mosey from there to slipperier slope #2 for the Triple Nickel.

At the top do Jingle Balls (it’s Christmas Eve of course) at the bottom do Monkey Humpers. Bear crawl up the hill and try to crab walk down it. The steepness of the hill made the downward trip more of a skiing exercise than what was called. Have to say that it was totally fun though! No one got hurt either, WIN!!!

Mosey back to the nice parking lot for several sets of Mary. YHC called Nolan Ryans, Monkey Crunches, Flutterkicks, American Hammers, Dying Cockroaches and Oblique Crunches. A lack of judgment meant that Slaw was asked to call the next exercise, burpees. Never again Slaw! After that some other of the PAX called theirs but my mind went blank after the burpees. SLAW!!!

One last slow mosey to the start for the Pledge of Allegiance. Good work men. Thank you for the opportunity to lead.

Announcements: none

Prayer requests: Safe travels for all those away from home, Golddigger and Broke’s daughter are getting married next Saturday, Hacksaw’s father-in-law passed, Breaker Breaker’s family

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