F3 Gastonia

Fitness, Fellowship, Faith

Day: May 14, 2019

Coming in Hot

I’ve gotten pretty good at timing the drive to all the AO’s I plan to post at. This morning when my alarm went off I accidentally switched it off instead of just snoozing it. Woke up at 6:38! Oh crap, gotta go!!!

YHC jumped out of the car at 7:01 to plenty of jeers from the PAX, deservedly so. I had to make up for my tardiness somehow. It’s a good thing I planned a beatdown on the extra large weinke.

Disclaimer since we had an FNG, nice job Breaker Breaker!

Warm Up:

LBC’s (thought I’d do good balls, didn’t ya?), Plank Jacks, Morrocan Night Clubs, then GOOFBALLS!

Mosey up the sidewalk then get a count-off at the corner from the PAX so we can keep tabs on everybody. 14 in all, good crowd.

Route 66 – do CDD’s (Def Leppard Merkins) at each telephone pole adding 1 extra at each one until we reach the corner. Countoff…

Mosey around the corner to the back of the middle school for a new routine YHC found in the exercisicon.

The Thang:

The Gross – do 12 reps of 12 different exercises- YHC picked 12 I really don’t like doing too much. ALL WERE IN CADENCE!!! Sort of…

  • Gorilla Humpers
  • Burpees
  • Werkins
  • V-Up Roll Up (for Nantan emeritus ToolTime)
  • Lunges (Orangeman had the brilliant idea of making them jump lunges, so we did that at the halfway point)
  • Diamond Merkins (I really hate these)
  • Hip Slappers (but not as much as these)
  • Shoulder Taps
  • WWI Sit Ups
  • Tiger Squats
  • Mike Tysons
  • Maktar N’Diayes

Countoff… this is where Tiger left…then mosey down, around the track and to the shelter where the concrete is smooth for…

The Grater (a Sargento original where we get our cores shredded! Get it?)

  • Weezy Jeffersons (look it up)
  • Windshield Wipers
  • Crunchy Frogs
  • Oblique Crunch (for Nantan emeritus ToolTime)
  • Protractor
  • Peter Parkers
  • Parker Peters
  • Outlaws
  • Dollys

This is where the FNG said he had to leave to catch his 5 year old’s t-ball game. We had to name him before he left so YHC stopped the proceedings to learn a little about him then give him his name. Welcome 5 Degrees!!!

Mosey down to the amphitheater for one last hurrah.

The Triple Nickel – Mountain Climbers, which YHC switched to Plank Jacks at the bottom, Big Boy Sit Ups at the bottom. Plank for the 6. Tesla was the only one who followed the instructions. Great leadership Site Q.

Mosey around the park, do a Death Spiral lap around the fountain, then head to the Yank for the Pledge of Allegiance.

Announcement – Mt. Mitchell hike rescheduled for the 19th, 5k in Belmont, other stuff

Prayer requests – way too many for me to remember. Just remember to lift each other up and encourage everyone.

Moleskin – The last few weeks have been pretty tough trying to keep everything together with my M-in-law getting very sick then going to be with the Lord. Knowing that our PAX has each other’s back in prayer and in our lives is very real and powerful. Thank you all for your thoughts, prayers and support. Our wives need the same type of community that we’re so blessed to be a part of. Please encourage and support your wives to get involved in relationships outside of the usual family unit that can provide similar support like we have. Church, exercise groups, neighborhood groups, wherever they need to go to develop the ShieldLock that we all have. It’s critical for them just as much as it is for us.


Until the next time I’m just making it to a workout…peace.

Dropped your Light

Weather was perfect this morning.
Hacksaw ran so fast he “dropped his light”.
The men of Folsom are getting faster!

Pledge, COT, out.

The Bed Pan is full..

bear crawls get us all

Warm up:
SSH,Don Q’s, Toy Soldiers, Merkins, Goof Balls.

Mosey– anytime I Q we always do monkey humpers by the wall on 321, its just a great way to start the morning.
Main Street : light post 5 burpees then nur to the next light and do 20 SSH. We made it to the red light doing this. Once all the pax arrived at the red light we did 25 plank jacks for good measure.
Mosey to the church to have fun on the wall. 50Dips, 25 step ups, 25 Derkins. We had a strong group this morning so we did the exercise a few times before moving on.
Mosey back to the parking lot next to the Rotary for some 11’s. Why not Bear crawl vs running looked good on paper lets do it!
Sumo Squats->(bearcrawl)->Hand Release Merkins. About half way through this my Hospital name (Jeremy) was telling Bed Pan (f3name) that he was the dumbest person to think this was useful. I think the blood rushing to my head was causing me to go crazy but I knew the Pax loved it by all the positive words being used. We did Omaha some where during the 11’s to lunge one way and bear crawl the other.
Some Mary back at the Rotary then the pledge.

COT and prayers were said.
The Bed Pan is full!!

Down Goes Pappy

The Folsom HIM’s made their presence felt this beautiful morning. It was looking like we may be low on numbers but Allen Tate,  Montross, and Sparky came in hot giving us the exact number we needed.

Warm up:

  • 10 Hillbillies
  • 10 Cherry Pickers
  • 10 Toy Soldiers

The Thang:

We mosey’d to the lower lot were we had 3 stations set up. We worked all 3 stations for 2 sets at 7 minutes in length.

  • Station 1
    • Pearl Jam had a ladder drills set up on the “Platform of HIM’s”.  YHC found that his footwork was not as fast has his brain and around corner 2  tripped and went flying into the grass net. I appreciate Ratchet making sure the YHC was ok and for AT screaming “DOWN GOES PAPPY” like the announcer from the Ali/Frazier fight.
  • Station 2
    • Blue had some live music for as we did LBCs, merkins, SSH, flutter kicks and others the YHC can not remember. He played mostly classic rock, but had a special ukulele tune (Yesterday by the Beatles)  for Sparky.  It was cool to see Montross take over for a set and play a little AC/DC.
  • Station 3
    • In this station, we had a parachute sprints and squats on the other end.  We started out strong but this one beat us down on the second set and we were too slow to get the parachute to deploy.

We mosey’d back to the tennis court lot and there was Pizza Man working like the true HIM his is.


We spoke of raising our children in the way of the Bible.  Proverbs 22:6 “Start children off on the way they should go, and even when they are old they will not turn from it.”  Pizza Man joined us and his words were truly felt. 


  • Speed for Need in Belmont on the 25th

Prayer Requests

  • Pizza Man and family
  • Gastone and family
  • Roadie and family
  • Medicine Woman
  • Mayor
  • All of F3 Gastonia PAX

There is a lots of us in need of prayer. Please pray for all PAX.  It was an honor to lead all of you today.

-Big Pappy


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