F3 Gastonia

Fitness, Fellowship, Faith

Day: January 18, 2019

Mt. Hollywood Bodybuilders

Nine HIMs posted on a chilly Monday morning at Mt. Hollywood, and YHC welcomed his first FNG, forever to be known as Bashful. Full disclaimer.

We got down to business… warm-up: 20 SSHs IC, 2 burpees (Tesla made some “know it all” comment; 15 Toy Soldiers IC, 4 burpees (Roadie groaned… YHC thought he loved those things); 10 Mountain Climbers IC, 6 burpees (Tesla was right, he thinks); 10 Goofballs, 8 count bodybuilders (is this already in the lexicon?)… Tesla was wrong! A bodybuilder is an 8 count burpee+. 1 = squat, 2 = down to high plank, 3 = merkin down, 4 = merkin up, 5 = plank jack out, 6 = plank jack in, 7 = jump to squat, 8 = jump up. We did 8 IC, kinda 8 count, kinda IC, but no worries, PAX, YHC assures more practice on the bodybuilders.

Mosey to the “big wall”. 25 dips, 10 step ups each leg, 10 derkins, rinse and repeat with an Omaha for 5 step ups each leg (it is a big wall). 2x 8 count bodybuilders IC for practice. It doesn’t happen often in Mt. Hollywood, but the train was heard… 5 burpees OYO.

Mosey to the bottom of the hill. YHC called 25 8 counts and either crab walk or bear crawl to the corner. Permission given to complete the 25 OYO. After the PAX finished, Roadie called a quick timeout to remind us of the importance about being mindful of the traffic. Considering we’ve lost a FIA and F3 recently, this was a timely reminder.

Mosey to the Dr. office parking lot for 11s. Tiger squats and merkins were called.

Mosey to Veteran’s Park. This is SOP for YHC. Pax said the pledge and we did 22 merkins for the vets. As an added benefit, we are at the bottom of the hill. Not much time remains, so the pax moseyed up the hill, and up the next hill, and headed back to the start for a little Mary. Tiger called for diamonds, on his count (his slow count). Tesla finished us off with protractors.

COT – Tiger took us out.

An honor to lead you all.


Secrets Revealed

Nine HIM showed at Mirdoryama on a cool, rainy afternoon, rain coming down pretty good at the start.  Here’s how it went:

Warmup, SSH, Imperial Walkers, Big Arm Circles, Cotton Pickers, mosey to parking lot at trail head.

YHC calls route 66, with deconstructed merkins, this got the chatter started quickly.  Nothing to do but get it done.  Got to pace on these, so time allowed for chatter of all types.  Leopard chimes in with his secret use of Vaseline.  You got to ask him.  Enough said, I’m out on that one.

Short mosey to turd shack. YHC calls for side plank with feet on wall 18 inches and then knee to elbow for 10 reps.  This is hard!!  Really fires your core, especially with a very slick, wet wall.  10 reps each side and lap around the parking lot.  Back to shack for same plus 10 derkins with feet 18 inches on wall.  Again, super difficult.  Another lap.  Back to shack for same plus 10 mountain climbers and a lap.

Go to pavilion for 10 step ups each leg, 15 dips, 20 reverse grip incline merkins. Rinse and repeat.  25 big boys.  Head back to flag for Pledge.

YHC had a few words on struggles of life, and how they are sometimes helpful in maintaining focus on from where we draw our strength.  “We take glory in our suffering, because suffering produces perseverance, perseverance, character, and character, hope. And hope does not put us to shame because God’s love has been poured out into our hearts through the Holy Spirit whos as been given to us.” Romans 5:3-5

Announcements:  2nd F at Station downtown Belmont Friday at 5:00 (Station is in front section of South Main Cycles on Main Street by the train tracks), Hippa celebrating anniversary Q at Schiele Saturday, Q source Sunday mornings at 7:30 at Crossroads and Coconut Horse.

Prayer requests: leadership council, rejoice in Hippa friend after successful surgery, Montross relative, family of friend of Medicine Woman who lost a son.

Always an honor to lead



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