F3 Gastonia

Fitness, Fellowship, Faith

Day: May 2, 2019

Creature Dis-Comforts

11 HIMS came out on a humid morning at The Goat.



Seal Jacks-15 IC

Dying Cockroach-15 IC


Mosey to back lot for Core

Van Gohda- (Lying down Windmill)-10 IC

Doggie Paddle-10 IC

Monkey Crunches


Mosey to Gazebo for Lazy Doras

Partner up.

Pax 1- 25 Dips, Pax 2 -Holds Superman; flapjack to 100

Pax 1- 50 LBC’s, Pax 2- Holds plank; flapjack to 200

Pax 1- amrap squats, Pax 2- Holds Al Gore; flapjack  to 300


Mosey to Far Lot for Uptown 50: (Arms)

Pax stand behind one of the following : Nur, Sprint, Right Shuffle, Left Shuffle, Sprint and perform 10 burpees. Pax then performs the chosen exercise to get to the next station: Crab walk, Bear crawl, Duck walk, Frog Hop, Alligator Walk, where he performs 10 CDD’s, then does that designated exercise back until curcuit is completed, ending in 50 burpees and 50 CDD’s in total. 


Mosey back to Lot to building for Legs:

Donkey Kick-offs IC

 5 donkey kicks, 5 second hold

10 Donkey Kicks, 10 second hold

15 Donkey Kicks, 15 second hold

20 Donkey Kicks, 20 second hold

Monkey squats- 10 OYO



Hike- this Sunday, GSM 5:30 am

Speed for Need- May 25

Memorial Day Murph, details to come

Rice and Beans- May 14, Meet at Roses  6:15 pm



My animal-themed workout lead me to a reminder that, unlike animals, we have souls and minds which need to be renewed daily.

I shared this at Q Source as part of out study about..Study. Continue to renew your minds daily. This was taken from Pastor Jeff’s Psalm 13 Sermon:

“I’m my own worst enemy! I will sink myself in depression, stress, anxiety, worry.  I listen to myself far too often. SPEAK TRUTH TO YOURSELF! We read the Bible so we correct ourself-to preach to ourself.”


Prayer Requests:

Families of Charlotte tragedy

Sargento’s Mother-in-Law

Boudin and Anchorman recovery 


No “monkeying around” for these men today; they worked like dogs.

It was so great to have Wet nuts back with us after a long haitus and Orangeman after his recovery.

Also, real glad Spiderman has been joining us after having handed over the Downtown Q;

newer HIMS Termite and Get A Grip continuing to post with us;

Breaker Breaker, Dirt, Tesla for continuing to push the rock here at the Goat;

and these totally impressive young HIMS, Headcase and Scribbles, who encourage me more than they know.

A true blessing to lead,


Another Wonderful Day at Folsom

4 HIM’s made their presence felt this beautiful morning. Today at Folsom, we celebrated “Shot Bin Laden in the Face Day” (5/2/2011) and the end of the “Battle of Berlin” (5/2/1945) which ended WW2 for Nazi Germany.

Warm up:

  • 10 Toy Soldiers
  • 10 Cherry Pickers
  • 10 Moroccan Nightclubs

The Thang:

We moseyed for to the flag  stopping at each light pole and doing the following in rotation

  • 10 Merkins
  • 20 Shoulder Taps
  • 30 Mountain Climbers
  • 10 Big  Boys
  • 20 Dying Cockroaches
  • 30 LBC’s
  • 10 Squats
  • 20 Hillbillys
  • 30 Imperial Walkers

At the flag, we pledged and then did 10 burpees.

We mosey’d back to the bottom lot stopping at each light pole again doing the rotation above.

At the bottom lot, we lunged walk and mosey’d forming a Star of David, planking at each point to honor the who died in WW2 and the Holocaust.

We mosey’d back to the tennis court lot and time was up.


We finished up a speaking of how evil exists and how it can not be overcome by government policies or remove of objects.  We have to be willing to fight and support the fight for what is good and right.  In my case, the divine teachings of the Bible.


  • Mt. Mitchell Hike May 5th

Prayer Requests

  • Sparky’s friend and family
  • Tator Hole’s Brother and family
  • Unspoken needs and all of the PAX and their famiies

Running and Stuff

I’ve been thinking about putting together a F3 themed track and field meet this summer, so when Linus needed a Q at Gashouse it gave me the perfect opportunity to try out a few events I have been thinking of.  The workout was a little less organized and structured than I usually lead, but we had some fun and got a good beatdown in.



Don Q x 10ic

Werkins x 10 ic

MN x 10ic


Split up for Bootcamp and Painlab. 22 men total and 11 for each.


Mosey to track

The Thang:

Leg Swings on Fence x 10 ea leg. Side and Straight

Our 1st “event” 1600m! I didnt really need to test this one out but felt like it was a good way to get everyone really warmed up.

Walk 1 lap recovery

Standing Long Jumps for about 1/2 length of the field

Bear Crawl Race for about 40 yds

Not sure what to call this one, but we sprinted to 1/2 field 5 burpees, sprint to end of field, 10 merkins, sprint to 1/2 field, 5 Mike Tysons, Sprint to end.

Sprinkled in some core work and stretching for some recovery.

4 x 100m Relay

Mosey to Parking lot at Grier, 5 burpees

Mosey to Flag for about 10 mins of Marry with Painlab


Clavin took us out in Prayer

Great to see such a nice crowd at Gashouse. Thanks for the opportunity to lead.



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