F3 Gastonia

Fitness, Fellowship, Faith

Day: April 12, 2019

Sick? So what!

Been sick for a bit, but I didn’t wanna miss an opportunity to have my own solo Q! So I decided the night before dope up and show up! Nice and warm morning after a lot of rain as the pax’s pulled into Folsom but still had plenty of HIMs ready to get with it.

Started off with disclaimer and little warm up

15 Don Qs

15 Toy soldiers

15 SSH

head up to tennis courts and circle up for what I called “circle of no trust”

starting with the Q each pax calls an exercise for the others to do while he takes a lap.  Several different core exercises were called and  even something we later name as road construction burpees!

After we conplete the circle get up and head to the line for some extra dirty 11s

Merkins on one end with squats on the other with 3 burpees everytime you pass the middle.

After that we have a couple minutes to waist so we circle up and get in 2 minutes of lbcs

Back to the flag for pledge and announcements

Finished with prayer requests and COT

Its an honor know and q the men that showed up! We are all blessed to be able to do so.

Leg prep for Community Run

8 men showed for Downtown, a workout happened.

The Thang:

Mosey to parking lot

High Step Walk to first pole

Karaoke to next pole, then switch sides to the next.

Mosey to Christmas street Gastonia

First lit pole.

1 Merkin, 1 Squat going up at every pole until we got to 15.

Mosey down the hill.

McQuitter Wall, 50 wall jumps, 20 Dips

Mosey to the bottom of church parking lot.

11’s to the top of the hill parking lot and back. 1 Sumo Squat jump at the bottom, 10 Merkins at the top. Switch the numbers.

Backwards up the hill and back until the 6 is finished.

Mosey behind me through an sidewalk obstacle course.

Parking lot across from Church.

50 Sumo Squat Jumps

50 Monkey Humper’s

Cross street to stair

2 Sets of 25 calf raises.

Mosey in front of old courthouse for low SSH 20.

Bernie Sanders up the hill on the way back.

20 Diamonds

The Moleskin:

Some say leg day but we were very fair to the arms. Just think of it as this was a warm up for the Community Run on your legs. All worked hard and did a great job.


Gastone, until the next time.



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