F3 Gastonia

Fitness, Fellowship, Faith

Day: May 3, 2019

SOGA Run/Ruck Challenge #1

No need for Sammiches this morning, 11 HIMs got it done at The Pub! .   To start out the SOGA Run/Ruck Challenge, 11 men put in some miles running.  The route used was simple, out to Martha’s and back.  There was a sighting of the other band of misfits.  Good work by all today.

Announcements:    Mt. Mitchell Hike 5/5,  SFN Run in Belmont 5/25. Memorial Day Murph 5/27

Prayer Request


Appreciate the honor to lead today.


Sister Act

PREBLAST: Memorial Day Murph

Men of F3 Gastonia!!   Come out as we honor those who died while serving in the U.S. Military with a Memorial Day Murph.  The Murph workout has become a Memorial Day tradition that honors the life of U.S. Navy Seal Michael P. Murphy.  The Murph is a challenging workout that will push us all.  Push that rock men!!



Monday May 27th, 2019 at 7:00am



Martha Rivers


The Murph Challenge:

1 Mile Run

100 Pull-ups

200 Merkins

300 Squats

1 Mile Run


3rd F Event:

Please hang around right after the completion of The Murph Challenge for a short 3rd F event!


Sister Act

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