F3 Gastonia

Fitness, Fellowship, Faith

Day: April 20, 2019

Best Backblast Ever!!! Running right past the rock

Tuesday morning, a beautiful cool day to push the rock. YHC remembers the days when the Monday AO was known as Derecho. It was a running based workout where we did stuff other than just run a certain route. We did creative stuff like sprints, hill work and fartleks (actually we never did fartleks but we could’ve). Mayor and Top Hat gave an audible groan when I mentioned what we’d be doing today. Time to have a throwback Tuesday!

Warm Up

Goofballs (of course)

Monkey Humpers

Dying Cockroaches

Mosey from the starting area around the parking lot to the small roundabout.

The Thang

Sprint to the first road hump, do 15 merkins, sprint to the next, 15 more, sprint to the next, 15 more, mosey to the stop sign. Props to the Mayor, he’s a pretty good sprinter.

From the stop sign the PAX nurred up the hill to the artwork. Once there the PAX woudl bearcrawl the circle. A few of the elder PAX decided to take the outside circle for a little extra effort. Nice job showing the young whippersnappers what’s up.

Mosey from there back to the small circle where we started.

For this round of action instead of sprinting we skipped and karaoked from speed hump to speed hump. At each hump the PAX did 10 burpees.

Get to the stop sign then nur up to the top.

We were going to bearcrawl around the artwork but Mayor had a great idea to do it backward. Anchorman said we should take that up a notch and not only go in the opposite direction but switch to crab walks. Once again the elder rockpushers took the long route around.

Mosey back for one more round. Sprint to each road hump and then do 25 LBCs. We made it through the 3 roadhumps before it was time to head back.

Once at our original start we had time for a round of Nolan Ryans.


Prayer requests: Anchorman’s mother in law, others I forgot

Announcements: Mt. Mitchell hike May 5th

Thanks for the opportunity men. It was a pleasure as always.

get monkish

OK, so I am re-writing this as I have made errors on prior attempts-hopefully this will work. Apparently, I am no Monk….

I have been dreading writing this pre-blast. Monk will be leaving us to move to Washington, D.C this summer. He will be missed and we need to send him off with a good farewell. I don’t think this will be the last we will see or hear from him, but he has been a good friend to me and given me inspiration during both workouts and (especially) during runs. He knows I don’t really like to run-that is no secret. However, I do enjoy running with Monk. I have to really pay attention to what he is saying. I know there are pearls there just waiting to give me guidance if not now, definitely in the future. By focusing on him, I forget how much I hate running….almost.

We are going to have a Monkish CSAUP-meet at Station in Belmont on Friday, 5/31/19 from 5-7pm (or later if those guys from Folsom have anything to say about it). Come have a meal, a drink, or just stop by to wish him well. You will be better for it, and I know you know that is true.

Friday, May 31, 2019


4 N Main Street

Belmont, NC 28012


Mission Accomplished!

17 men resisted the fartsack and put in some work at Goat Island.  Once again, this is another one of our regions AOs that I haven’t had the privilege to Q at before.  So I was excited when Dr. Seuss reached out to ask if I wanted one.  This is a solid AO, with lots of room to explore and you can always expect a good showing of pax.  After a late night of thinking of what I could bring to the table, a weinke was prepared,  now it was time to deliver.


10 SSH(IC)

For those that have been to one of my Qs  before, know that I’m not a big fan of the warm-up.  We are on a time limit, so no room for wasted time.  Let’s get to what we came here for!

The Thang:

Quick mosey to the corner of 9th St and 8th Ave.  Here we will do some 4 corner work, but with a little more area covered than normal.  10 Burpees at this first corner .  Next mosey up the street to the Baptist Church at 10th St. and 8th Ave.  10 Burpees, 20 Mike Tysons.  Short mosey to the next corner of 10th St. and Front St.  10 Burpees, 20 Mike Tysons, 30 Mountain Climbers.  Then mosey to the last corner of Front St. and 9th St. and do 10 Burpees, 20 Mike Tysons, 30 Mountain Climbers, 40 Little Man In The Woods.  I was going to run this back down, but I wanted to do some other things.  Plus this smoked the shoulders, and this is about the time Def Leppard questioned my originality.  He is correct though.  I’m definitely not known for having a very creative Q.  My goal is to bring something solid, that will push us all to the max!

Next we took a short mosey to the Gazebo at the heart of the AO.  5 exercises are called.  Do the 5 exercises and the associated reps, then complete a lap around this middle park area.  So you start with 5 Pull-ups, 10 Hand Release Merkins, 15 Imperial Walker Squats, 20 CDD, 25 Jump Lunges, then run a lap.  I had planned on doing this 5 times, but with time running short I called an Omaha after the 3rd set

Next mosey back up 8th Ave to the Baptist Church.  Here the church has a roadside brick retaining wall, which is perfect for a round of Lindsey’s.  This is when you pick 2 exercises and the sum of the reps equals 40.  Start with 30 Merkins, 10 Dips.  Then 25 Merkins, 15 Dips. 20 Merkins, 20 Dips.  15 Merkins, 25 Dips.  And finish with 10 Merkins, 30 Dips.  This wasn’t a crowd pleaser.  After knocking out 100 reps of each here, the upper body was toast.

Still time for one more exercise.  Fellowship mosey across the street to the parking lot for a round of Route 66.  Exercise called is the Bobby Hurley.  Start with 1 Bobby Hurley. Then Lunge walk 4 steps, 2 Bobby Hurley. Lunge walk 4 steps, 3 Bobby Hurley.  Continue this until you finish with 11 Bobby Hurley’s.  Mosey back to flag.

Announcements:  2nd F event 4/27 at Lewis Farm, Mt. Mitchell Hike 5/5


Prayer Request:  YHC took us out


I always appreciate the honor to lead a workout.  Even though I may lack creativity in the Q department, I felt like today was mission accomplished.  I believe a solid workout was delivered and all pax got their monies worth.  I really appreciate everyone that showed today and the work that was done.  The brotherhood at F3 is amazing.  SYITG

Sister Act


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