F3 Gastonia

Fitness, Fellowship, Faith

Day: January 17, 2019

Diablo Sammich

OK, you have been waiting patiently and now the wait is over. It’s coming….it’s almost here….can you feel the excitement? Next week, starting on Thursday, January 24, 2019 we will start another AO in GASHOUSE. It’s going to be a…………..


Come be a part of this momentous occasion. We will start at 0530 and meet at Snoballs, near Martha Rivers Park. The plan is low impact (come on you PainLabbers) hiking with weight lifting mixed in during the workout. I’ll need some help with the lifting ideas PainLabbers. Running with your ruck is generally discouraged so that will not be part of my plan. Although it will coincide (that means happen at the same time Stroganoff) with The Pub, this should help grow F3Gastonia by allowing those men not ready for a running AO to ease into F3 with less apprehension (that means they won’t be skeered Stroganoff). Hopefully this will lead to more PAX who can run and join the bootcamps also.

Please help spread the word. All are welcome. Bring a ruck or weight vest (or not) and put as much weight as you want to start with then hopefully grow this amount over time. Some have used store-bought weights, other have used bricks, frying pans, water bottles, cat litter, fruit, small animals, siblings, furniture, and other various objects to show off their talents. Come be a part of DIABLO SAMMICH, the newest AO in GasHouse starting Thursday, January 24 at 0530 at Snoballs by Martha Rivers.

see you then-Whoopee

Whoopee’s Not Here


The Thang:
11 men went out for some fellowship and a mosey all did 5, got out of the fartsack, and made each other better. Whoopee was the best co Q I’ve ever worked with he didn’t argue once!

Announcements – Rice and Beans event get with Anchorman if you want to sign up!
Prayers- Health for our Families, Sargento’s M’s Uncle, others I have forgotten apologies.
Proverbs 27:
17Iron sharpens iron,
and one man sharpens another.

Tool Time

We Felt the Burn

6 PAX out on a chilly morning, but we warmed up quick to some new routines which I think I’ll be incorporating into more of my Q’s.




Goof Balls-15 IC

Protractors-90, 45, 10 degrees

Plank Jacks-15 IC



Mosey to wall

60 seconds of : Wall Sit, air press, march.

30 seconds rinse and repeat


Pure Burn

Face wall for support.

Partial squat position- ¾ to a (90 degrees) squat X 10; .

Squat 1/2 to a deep squat X10.

Rinse and repeat


Mosey to gazebo



AMRAP One minute of rapid dips, 30 second rest  X2

AMRAP One minute of rapid step ups on wall, 30 second rest, repeat with other leg.


Charles Bronson

 At starting point, perform 50 SSH’s, sprint to 2nd point, 50 SSH, then Lunge to 3rd point, 50 SSH.

Mosey back to start.

40 American Hammers,  rinse/repeat.

30 CDD’s, rinse/repeat.

20 flutters (10 each leg), rinse/repeat.


Triple Nickel- The Bruce and the Cait

On sidewalk; Bruce -5 Merkins, crossing ankles on the up position

run up hill for Cait-5 Merkins, crossing ankles on the down position


Great group of guys out this morning. Missed you who weren’t here. Encouraged each other to reach out to those we hadn’t seen. I think all of us felt the heat on a cold morning.


God’s love for those who believe is comparable to His love for Jesus Christ. Ponder the fact that God loves His own as He loves His own Son.


New 2nd F opportunity on Friday.

Prayer Requests

YHC took us out.

Always thankful for you guys,



Return of the Chief

9 “Hims” showed this am anxiously awaiting the return and beatdown from the man known as Chief!! I was a few minutes late so as i arrived i noticed the men were already side straddle hopping. I jumped out and took the reigns and away we went.


Warmup:  toy soldiers 20ic, imperial walkers 20ic,

The Thang:  mosey to tennis court and started off with 11,s with burpees and mountain climbers. After 11,s we circled up for some “core time with chief”. 20 WW2,s, 20 American Hammers, 20 LBCs, 20 Sandy Vees aka da “Rhondas”, Alphabet game, ring of LBCs holding the crunch, ring of merkins holding the plank and finishing up with hip slappers on da fence 20ic. Finishing up we all lunge walked back to parking lot.

Pledge, COT

BOM -I took us out in prayer

So this is my first official backblast with the help of good ol Huck. It was good to be back in the gloom this am with my tribe. Nice work by all the pax.

Allen Tate “CHIEF”

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