F3 Gastonia

Fitness, Fellowship, Faith

Day: July 12, 2019

I Can’t Count vs. He Can’t Remember His Name

Thanks so much to the HIMS that came out to The Goat! I really had a good time..even as I tried to keep my counting straight! It was great to have Top Hat back with us, Gump and Heyzus with us for the first time, Sunshine back after a long time away (and under a different name, which he couldn’t remember), Wet for posting with a vengeance this week, Spiderman making Goat a more regular part of his regime, Anchorman so diligent as he recovers from injury, Timeframe back with us, and faithful Tesla. Great work, men!




Up Straddle Hops

Moroccan Nightclubs

Flutter Kicks



Partner Elevens

On opposite sides of the bridge, Pax 1 does CDD’s/ Pax 2 does Crunchy Frogs; meet in the middle for the respective descending Boo-yah Merkins


Red Barchetta: Mosey to far lot

100 Yd Dash/100 SSH

75/75 Mountain Climbers

50/50 LBCs

25/25 Merkins of Choice

10/10 Burpees


Sleep Walkers 1,2,3: At each light pole from bridge to bridge

1 Squat; 2 Don Q; 3 Lunges










Febreze-in gazebo

OYO:  2 Big Boys, then lift legs 6 inches and do 10 Air Presses

4 Big Boys, 20 Air Presses 

6 Big Boys, 30 Air Presses

8 Big Boys, 40 Air Presses



Tubing: July 20
F3 Dads @ Folsom: July 20
Tronmoss 5K: July 21

Prayer Requests


Timeframe- parents



Phillippians 4:6-7 Do not be anxious about anything but in everything by prayer and supplication with thanksgiving, let your requests be made known to God. And the peace of God which passes all understanding  will guard your hearts and minds in Christ Jesus.

YHC took us out


6 Month Anniv. Q

6 Months ago, YHC posted for the first time at PainLab
YHC marked this anniversary by taking Q at Downtown…

We have a FNG – Welcome Drew Horine now know as “Lynda Carter”

YHC covered the 5 Core Principles of F3, well sorta… anyhow all were covered.



Warm Up:
12 Goof Balls IC
12 HillBillies IC

The Thang:
Mosey from Pavilion to Chester, L on Chester, L on Main up to Main and MLK

At each Lightpost on R, do 1 Burpee at first, 2 at 2nd, etc up the 7th, then count down back to 1.

Mosey to Loading Dock @ USPS
11’s with Big Boys at top of hill and Hand Release Merkins at bottom

Nur up to top.

Mosey to “Quitter” Church cutting through the back of USPS
12 Dips
12 Step Ups each leg
12 Derkins
Repeat with 1/2 counts

Mosey to Parking Garage
Go to the top of the Garage. Bear Crawl the ramps, run the flats.
Return via stairs.

Mosey back to Pavilion via the park.


Tubing: 20-Jul
F3 Dads @ Folsom: 20-Jul
Tronmoss 5K: 21-Jul
BRR Ruck (See Whoopee or Roadie): 05-Sep
9/11 Memorial Stair Climb (there is a F3GasHouse Team): 14-Sep
Bit of Hope Ranch 5K: 14-Sep
Tuna 200 (Need PAX for 2nd team): 25-Oct
Christmas Town 5K: 30-Nov

YHC took us out in prayer.

As said above 6 Months ago, I posted for the first time at PainLab – don’t recall any of it.
The next day, posted at Neverland. I managed to survive….barely (no Merlot, though).
And thus began the journey… 145 posting later…
The transformation in my physical self with the 1st F, has been amazing.
The 2nd F and 3rd F aspects are inspiring.
I know there are men all over Gastonia and within F3 Nation that are willing to pray, help, encourage, listen, volunteer, whatever is needed…
I am honored to be counted among you.

Watts Up Powering Down

No Title

7 PAX showed for a Pizza Man delivery at the famous Midoriyama.   It has been awhile since I had Q’ed due to the Rock Pusher’s of F3 Gastonia and how hard it is to get on the schedule.  17:30 rolls upon is so let’s begin….



Don Q’s (My brother TT’s fav) X 10 IC

Then I asked Oompa, Forward or Reverse??  He stated Reverse so it went like this(Thank goodness he did)

The Thang:

Run to the playground:

5 Burpees

10 Pull-ups

15 Merkins

20 Squats

Rinse and Repeat 5 times

Run to the Dog park hill for Triple Nickle:

5 WW1’s

5 Turkish Get-Ups

5 Times

Run to the smaller soccer field for 11’s:

Hand Release Merkins

Run across the soccer field


NUR back across

Mosey back to the Flag for some Mary



Great work by all…It was nice to Q again!!  Along the way we discussed that the PAX that we haven’t seen or heard from in awhile, that we as F3, need to reach out to them.  For those that don’t know, this goes a long way for people!!!  You never know what someone is going through and by you reaching out it could mean the world to them!!   Thanks again and it’s always an honor to lead a great group of men!!


Until next time Pizza Man is OOOOOUUUUUUUTTTTTTTT!!!!

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