F3 Gastonia

Fitness, Fellowship, Faith

Day: June 3, 2019

Something Smells Fishy

As YHC was pulling into the school parking lot, noticed a lot of trees around the school had toilet paper hanging from limbs. My first thought was The Storm had had some visitors from South Point over the holiday weekend. Got out of the car, placed shovel flag in ground while some PAX were already discussing what looked like a prank. Someone said it was probably Senior pranks by the school underclass.

What we didn’t know was that the prank was still in progress. All of sudden, we noticed 3-4 silhouettes coming from the back side of the school. They made there way down the sidewalk by the side entrance and continued to roll the trees with toilet paper. After a couple of minutes, all headed back except one individual. He continued to roll the trees. All of a sudden, Sister Act yelled out, “You’ve been caught, we have you on camera”. That kid took off running so fast, I think he did a 40  yard dash in about 2.5 seconds! It was too funny!

It’s 5:32am and time to get to work….


SSH x 20 I/C

IW x 20 I/C

Mountain Climbers x 20 I/C

Merkins x 15 OYO

The Pledge

Mosey to entrance

Route 66 up to the circle, doing Burpees at each light post = 66 total for the PAX that we’re not able to make it out to the Memorial Day Murph 

At the round about, we all circle up for some more fun

Round of Happy Jacks x 5

Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. 

Next – Dr. W (a sufferable 8-count ab exercise that combines Dolly, Rosalita, and the W)      

1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 is the return to your back (legs still up), 7 is legs together, 8 is legs down. We did about 7 or 8

Howling Monkey

In a circle, everyone grabs their ankles in Monkey Humper fashion (or Gorilla Humper, for the fearless) . The first person does ten monkey humpers followed by the next person and so on as in other “ring of fire” exercises. Don’t let go of the ankles or all PAX do 10 burpees. No One let go of the ankles. Legs are burning now.

Mosey to softball field. On the way as we pass by school entrance, smell of dead fish. The pranksters didn’t bring just toilet paper, they decided to leave dead fish on side walk at entrance to school. Man that  was an awful smell as we passed.

Coupons – lined up shoulder to shoulder going down hill behind dugout. PAX at bottom passes coupon PAX to his left, up to PAX at top of hill. Then pass coupon to right back down hill while last PAX runs to bottom of hill. Continue until all PAX rotate back to original position. 

Mosey back to flag, taking the long way around, but not by the smelly fish.

Finish up with a round of Mary



Monks farewell at The Station in Belmont on Friday Supplies for Camp sertoma

Prayer Request

David Carpenter (friend of Moses)


Sargento and traveling to Germany

Lynn Hamm

Emily Hamm

Top Hat took us out in prayer


Thank you all for the opportunity to lead this morning. Everyone worked hard, had a laugh, and enjoyed the gloom!

Breaker Breaker

Do What Is Right, Not What Is Easy


Disclaimer given

Side Straddle Hops, 11 IC
Cotton Pickers, 11 IC
Dying Cockroaches, 11 IC
Don Quixotes, 11 IC
Moroccan Nightclubs, 11 IC

The Thang

mosey around the block to the Fire Dept parking lot…

11 each of these five exercises:

American Hammers (sets)
Big Boy Situps
Low Slow Squats

After everyone had finished we moseyed up the hill to the Baptist Church parking lot

rinse and repeat the above exercises

we then moseyed to the underpass, Doffers and then back where we started doing the exercises at each stop


Now let’s mosey across the bridge to the picnic shelter for a new set of exercises

11 each of these five exercises:

Step Ups
LBCs (sets)
Mountain Climbers

After each set run a lap around the park

The plan was to get five sets of the above completed, but had to call time after the third set.


I have been doing a bit of reading lately and I wanted to share a quick word.  Success in life is not one massive good decision and failure is not one poor decision.  Failure is repeated bad decisions and success is repeated, consistent good habits.

For example, one workout isn’t going to get you in shape.  One unhealthy meal is not going to wreck your health.

I am proud of and encouraged by the men come out in the gloom to these workouts.  They are doing what is right, not what is easy!

Pledge of Allegiance

Prayer Requests

Those PAX we haven’t seen in a while


Ended with COT

Slaw meets McGregor

This was especially nice, the weather had finally cooled down and Mother Nature remembered that it is not quite August yet. 16 of us started the day off better than planned, the parking lot at folsom is some what being repaired and mumble chatter was getting loud. I noticed several Pax eye ballin their watch so lets get this party started IN POSITION:
Warm up: SSH, DON Q, Goof Balls, Monkey Humpers.
Mosey: To the theatre (yes Dallas has a stage that is typically used to act out dramatic events or music but lately as in a long time only F3 makes use of it). So Australian Mtn Climbers on the wall then dips 10x each x 5 50 total per exercise. Over to the side is a nice hill that we used this morning and Slaw found a bright Green Softball at the bottom. He seemed impressed that is was hit that far, and began to make the softball his friend and kept him all the way through out the morning and now possibly at home. “McGregor is his name and apparently Slaw can hide and hold said Ball while working out. I know my pockets are not that big so use this time to figure out how and where he held the ball while running. while this took place we did bear crawls up the hill balboas,lbc,flutter,50xeach.
Mosey with new friend McGregor:
I try to make each work out good for all, meaning the guys who can out work us all to the new guy feels as if he got something out of it. So we stop at a light post for some merkins, then next light is a great time to get in some Monkey Howlers, 10 each while pax waited in position for their turn. next stop is 11’s with a booyah Merkin in the middle partner style. Back to Slaw for a moment I realized about a year ago I could do about do anything after Slaw encouraged/pushed me to finish Booyah merkins with him. Many Pax had a lot to say during this ww1- mtn climbers. Then 50 Squats before a mosey back to the tennis court.
4 corners: c1 rt stagger merkins, c2Lft Stagger, C3Diamond, C4 Wide. Then rotated each lap with Freddy Mercury’s and HAmmers. 10 per corner several laps were made.
Ended with a sprint and fellowship back with a few exercises at the end of each court.
Prayer request: People battling addiction, Oompas family, Fat Albert, Homeless men of Dallas, each other, Stoagie’s family has a praise report and myself I got a job interview. Pray for Allen Tates Family with a recent loss and he is traveling, Pray for the TSA also while AT is traveling they have to help him through the gates, the metal detectors may go off.
Announcements: 6/22 Tubing with Roadie, 6/29 convergence at Gas House.
Tronmoss 5k 7/21

Always a pleasure to Serve.
THe BedPan is FULL

Tired Legs

Mount Hollywood 6/3/2019
Nice coolish morning at Mount Hollywood. I pull in the parking lot to find only the ever-posting Broke, here comes Sister Act, Mayor and a few more rock pushers file in and we have 9 strong to start but would finish with 10. Woohoo, let’s go!

SSH x 10 IC Clap at top and slap the hips, this is how Oompa Loompa likes SSH done.
Hillbillies x 10 IC
Plank Jacks x 10 IC

Mosey down West Catawba St. to the BB&T parking lot wall for…

Dirty Mac Deuce (3 exercises x 12 IC, arms, legs then core) with each set followed by a long lap around Oakland St. down Central and back up Main about a half mile.
1.Werkins, Low Slow Squats, Flutter Kicks, Lap.
2.Burpees (12 OYO), Monkey Humpers, Freddie Mercuries, Lap.
3.Diamond Merkins, Mountain Climbers, American Hammers, Lap.
4.Carolina Dry Docks, Calf Raises on the curb, Dying Cockroach’s, Lap.
After each set as we (mostly the Q) caught our breath, we discussed the 4 quadrants of preparedness from Q Source.

Q1 GET RIGHT. Each man must get himself right if he is to make the proper Impact he should be making.
Q2 LIVE RIGHT. To Live Right each man must have an ultimate purpose in mind.
Q3 LEAD RIGHT. Practicing virtuous leadership in each man’s area of influence or as Q Source Leadership is influencing movement to advantage.
Q4 LEAVE RIGHT. Each man is constructing his legacy by his daily virtuous leadership. Be mindful of the legacy you will leave to your family and others that you influence.
Mosey back down Oakland, left up Central to the school.

Slaw led us in 22 Merkins for the Vets.

COT Remember Oompa Loompa in the loss of his mother, House fire in Broke’s neighborhood, Slaw starting new job, Anchorman has an injury. The Mayor took us out in prayer.

*NMM I really didn’t have much left today after an overly ambitious weekend of mountain bike riding and camping with some young, fast riders but I wanted to get in some miles (had 2.8) and some full body reps. Mount Hollywood has some rock pushing guys who are working hard but remembering the six. Mayor posting even though he isn’t released to do bootcamps yet, he was putting in some cardio work. Apparently some man got a little too close when Mayor was “in the zone” listening to a history or Jocko podcast probably. Sister Act can tell you don’t sneak up on the Mayor, you may get hurt! A few minutes into the workout a strange man in a brightly colored shirt started running with us, wait that is our strange man Slaw. Nice to have him. Virus, Broke and Dr. Seuss were flying on the runs this morning. They make it look easy but it is not. Thanks to the guys this morning for pushing and pulling me through. I have learned that whenever you really don’t FEEL like posting or even Qing, the F3 guys will make you glad you did!

Hope this works

Painlab needed a Q, never done it before but let’s give it shot.

Stroganoff led the warmup, then three HIM’s and me broke off on our own.

12 stations set up for one minute per station, 30 second break.  Stations were, derkins, weighted turkish get up, weighted big boy sit up, jump merkins, burpees, weighted squat with press at the top, bobby hurley, smurf jack, crunchy frogs, bonnie blairs, merkins.

After completing a round we lunge walked to the end of parking lot and back.  Completed two rounds and then had time to pick our five least favorites and do those one more time

Met back with the group for COT

Always on honor


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