F3 Gastonia

Fitness, Fellowship, Faith

Day: April 13, 2019

Digging Deeper!

Warm up


Merkins IC 20

10 Burpees oyo

Mosey to the top stop at each light pole with

2 Burpees 10 squats

3 Burpees 10squats

4 Burpees 20 squats

At this point the mumble chatter was starting to get up but I had something ahead that would quiet that down so we moseyed on to the flag.

circle up

10 Burpees


20 mike Tyson’s oyo

20 X crunches oyo

20 flutters IC

mosey to the horse track the guys weren’t feeling the partner carries around the track so I had to modify.

2 laps around sprinting the long sides bear crawl the short sides and at the end of each lap hit 20 merkins. That really got the blood flowing.

Mosey to the concrete bleachers for some 11’s with squat jumps at the bottom and mike Tyson’s at the top. Finished up with 15 flutter kicks IC. Now all mumble chatter had stopped everybody was digging deeper mentally and physically so get done. It was awesome fellas way to push that rock!!

We finished up and took trip to the big triangle

10 Burpees

10 Burpees,20Mike Tyson

10 Burpees,20Mike Tyson, 30 Mountain Climbers

moseyed a lap around the triangle to get settled back down but keep the sweat going. Headed in for a quick water break and had about 20 minutes left so I took the guys down to the lower shelter for some work.

15 dips IC,20 mountain climbers oyo, 20 Incline merkins oyo and 15 dips IC.

Mosey back to start for COT

Announcements keep pounding 5k you can see ratchet if you’re interested, Mt Mitchell hike, and a few others I can’t remember right now.

Prayer request Gumby’s family and My family for safe travels as the drive in from Alaska. They hit the road Sunday to start home.

I talked to the guys today about digging deeper in a tough workout for mental and physical strength. If we can do that we should be able to dig deeper for the lord and in his word daily. We talk about being examples and leading but we can’t lead anyone if we don’t have a relationship with Jesus Christ. So make sure we are getting in the word and we are building that relationship with Christ so that God can use us to draw our brothers and sister closer to him. Our main goal should be to spend eternal life with our father in heaven! The way we really start changing this world and society is building our relationship with The one who can change it ALL!

Thank you men for letting me lead you today it was awesome to push the rock with each one of you. I love F3 and all my brothers!



BLIMPS ‘fore breakfast in Belmont!

With the community run this Saturday YHC figured there would be jusy a few pax show for this edition of The Yank. That and a pretty daunting weather forecast regarding thunder storms in the morning had me working on some alternatives for what we might do, keeping in mind not just “creature comfort” but safety as YHC has total respect for high voltage discharges anytime and anywhere. So with that in mind and the 6 am thunderstorm that hit the South Shore area YHC had a BLIMP version ready to go under the shelter.

When I got there hardly a drop had fallen but you could feel the humidity and thick cloud cover spoke of caution, so up to the Stowe Park shelter we went.


SSH X 20

IW X 20

Plank and stretch

Merkins X 20

Lap through the park.

Blimps as follows:

Burpees 5X, 10X, 15X, 20X, 25X

Lunges 5X, 10X, 15X, 20X, 25X

IW 5X, 10X, 15X, 20X, 25X

Merkins 5X, 10X, 15X, 20X, 25X

Plank Jacks 5X, 10X, 15X, 20X, 25X

Squats 5X, 10X, 15X, 20X, 25X

After each round of BLIMPS, a run through the park and the drizzle which was pretty refreshing given the humidity and stillness.

After this is done, head for the field of dreams in its soggy state. Don’t you love the feel of red clay mud in the morning? Guess what we did: Bear Crawl Slalom! Four rounds for everybody to get to the end of the field. Anchorman commented that throwing up was an option at this point. Hmmm. I’ll take that as a compliment! It’s the 4th quarter. Time to get tough and bring it home!

End of field:

SSH X 10

Copperhead squats X 10

Run back to the other end, drop at halfway and do 10 hand release merkins.

Back to the shelter for triple nickel on Heartbreak Hill.

Top: 5 dips

Bottom: 5 diamond merkins

Had to pull the plug here at 80% due to lightning and get the pax back under the shelter.

Another round of BLIMPS, the 10X version.

3 minutes of stretching and the pledge. Done!


Didn’t really need the shelter until the very end when the rains truly came. Kept us under the shelter and in fellowship for an extra 30 minutes. That was worth it! Again as I have said any number of times, safety has to be the top priority in leading a workout and we did keep that in mind.

Great work by an enthusiastic pax!


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