F3 Gastonia

Fitness, Fellowship, Faith

Day: May 8, 2019



A Small Gathering of Friends

16 showed for a near problematic morning at The Storm on a muggy Tuesday morning in May for a little fun and games. Went like this:


Warm up with some stretching to get the kinks worked out and then get into it:

SSH X 20

Burpees, 2X

IW X 20

Burpees, 4X

Mtn Climbers X 20

Burpees 6X

Slow merkins

Burpees 8X

LBCs X 20

Burpees 10X

mosey to the tennis courts, which were locked! So time to improvise from the planned program. Which we successfully did.

Partner up for Kevorkians, aka Partner assisted suicides

Partner 1 – run midway to the traffic island and do 5X of the called exercise, back to the start then run all the way to the traffic island and do 10X of he called exercise.

Partner 2 – Do called exercise until Partner finishes and flapjacks.

Round 1 – Hand release merkins

Round 2 – Big boy situps

Round 3 – Diamond merkins

Round 4 – American Hammers

Mosey back to the baseball and softball complex for some hill/partner work.

P1 and P2 do this together. Accountability drill.

Bottom: 15 squats

Run the hill

Top: 10 SSH

Repeat 5 times

This is probably the steepest hill in use in Gaston F3. Maybe. So the pax was blowing pretty hard at the end of this.

Mosey to the front of the school from some drill work as follows:

Dips : 1 minute

Inclined sit ups: 1 minute

Dirkins: 1 minute

Step ups: 1 minute

LBCs : 1 minute

Recovery run to the end of the lot and back. Then it was time for the Tesla Special:

Bear Crawl Slalom!

Crew of 16 made the crawl long and the plank longer. So we only did one round.

Back to the flag for final stretching and the pledge.


Great crowd this morning and everybody worked hard. Perfect spring morning as we even had sunlight in a lot of the workout. Nice to have! Despite some minor Q fails early we got it done.

Prayers out for Gastone whose dad just went into hospice care. We love you brother! And we are here. mentioned Monk who is moving to DC in June. We think his going away party is 5/31 bbut we need to check on that. Please someone do that for us! Hate to see Monk leave. been a huge part of this region and it’s growth. You will be missed brother.

Honor and pleasure to lead thus group.


Fake News

3 grown men were most definitely not chasing around a small, shirtless man with disheveled hair and remarkably handsome features in Belmont today.

Any such reports by local citizens are fictitious and should be disregarded as fake news.

Thank you for your time.

It rained…

…but we ran anyway. Some brought umbrellas, some didn’t. Some were ridiculed, others weren’t.

Usual announcements. Mt. Mitchell was cancelled. If you didn’t know that already, I don’t know what to tell you.

Pray for the PAX and their families.

Until next time,


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