F3 Gastonia

Fitness, Fellowship, Faith

Day: August 10, 2019


Ten men showed up in the gloom for a beatdown at The Goat.  I started with a disclaimer.  All vets, so it was quick.  I also brought some trivia.  It was explained that a question would be asked, the pax would have some time to discuss and come up with an answer.  If the answer was correct, we just move on in the workout.  If the answer was wrong, everyone had to do five burpees.  Before I could get out the entire first question, Anchorman said the answer.  I knew I had to dial up the degree of difficulty for this group.

We moseyed across the two bridges to the far parking lot for some Corewood.  Twenty five reps of each of the following:

-Crunchy Frogs
-Leg Lifts
-Freddy Mercuries
-American Hammers

We then did four corners in the parking lot.  The four exercises we did were merkins, jump squats, LBCs and flying squirrels.  The first round was 10 reps, the second round was 15 reps and the third round was 20 reps.

Next we partnered up and did a Dora 1-2-3.  100 CDDs, 200 lunges and 300 side straddle hops.  The other pax would run the length of the parking lot and back.

We moseyed back to the pavilion near the starting point.  Started a triple nickel, but due to time it ended up being a triple triple.  Pull ups in the pavilion, run up the hill for squats.

Slow mosey back to the parking lot.


Prayer Requests:

-Rutledge Family
-Lynn Hamm
-Family in Stanley who lost young boy recently
-Pizza Man’s family


Thanks brothers!

Fear Inoculum

One of the great things about Folsom is that when you show up you feel welcome and right at home.  There were several EC options this morning.  Pizza Man led a run with four PAX at 0540 and Whoopee and Stroganoff led the Ruck EC a little before six with two additional PAX.  Sparky was fashionably late and went for a run and unfortunately missed the group picture.

We got back from the ruck at 0628 but with plenty of time to get in line for roll call with 17 PAX.

We began with a brief disclaimer and lots of mumblechatter.  The warm up consisted SSH, Merkins, LBC’s, and Squats.  Then we moseyed to a nearby parking lot and planked for the six.  It was during this time that I realized the pavement was terrible and the new asphalt nearby would suffice for the workout.  We moseyed to that lot.

Ten jump squats on one end of the parking lot, run to the other side for 5 burpees.  The burpees stay the same but the jump squats descend to 1.  There was some rock pushing going on here with some PAX well ahead of others.  Those that finished first began a little Mary with ab work.

Mosey to the Tennis Courts for Dora.  A quick word about the CSPAN podcast regarding Gastonia’s own Painlab.  #Inclusion equals growth

P1 begins the exercise while P2 runs the length of the 4 courts and back and switch for cumulative reps of:

100 Monkey Humpers, 150 Merkins, 200 Seal Jacks, 250 Squats.

Mosey to the flag pole and plank for the six.  Pledge of Allegiance  then core time:

20 Homer/Marge, 10 Big boi situps

30 American Hammers, 10 Big Boi Situps

30 LBC’s, 50 flutter kicks, 20 Big Boi situps

Mosey to the steps at the horse track.  Lunge walk the entire length then one set up step ups x20.

Mosey back to start and conclude at 0730 sharp.  Great work!  A little over 3 miles and lots of reps and mumblechatter.

Announcements:  PizzaMan shared a word about the August 17th (next Saturday) remembrance for his niece.  1000-1200 at Rankin Lake.  Bring your families for a run around the lake and learn more about their future plans.

Next Sunday BRR Ruck Meeting…ask Whoopee for more details

September 14th…9/11 Stair Climb challenge.  F3Gastonia is in second place in fundraising thanks to EZ Rider.  It is going to be a fun day.

Whetstone:  If you are interested, please let YHC know.

Stop Soldier Suicide 5/10k Belmont:  September 21

Prayer Requests:  Slaw, Big Pappy, Those struggling with PTSD, Depression, Anxiety, Def Leppard’s M, YHC’s FIL.

YHC took us out in Prayer.

It was another great day in the AO of Folsom and #NOGA.

Proverbs 12:25 Anxiety in a man’s heart weighs him down, but a good word makes him glad.

1 Peter 5:7 Cast all your anxiety on him because he cares for you.

Philippians 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.


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