F3 Gastonia

Fitness, Fellowship, Faith

Day: August 13, 2019

It’s Leg Day

So, my day to Q comes and I’m still recovering from a BMX accident. My shoulder is what’s bruised, but this will not deter me from producing a decent workout. Today will be leg day. Several roll in and there’s a couple cars that aren’t recognized. Two, yes 2 FNGS arrive.

Disclaimer was given.


Gravel pickers, Don Qs, Imperial Walkers all x10 IC

No shovel flag present. Thanks Montross. So we mosey to the flag pole. Stop a couple times for some Mary as the 6 are gathered.


mosey over to the adjacent parking lot. For some 11’s. It’s leg day, so jump lunges and jump squats were the exercises and run the up and down the lot a distance in between. All PAX picked up the 6 to finish. During a short recovery, I had a few words to say about my pastors service Sunday. It was the word love. Explained that God is love, the Gospel is Love, and what keeps us from eternal hell is Love. We are told to love one another. Show your love by your actions and allow the light God gives you to shine. This is not just towards friends, family, but also towards anyone you come into contact with. Ok, back to work.

mosey back down to the tennis courts, again a stop for some Mary while gathering the 6. Continue to the tennis courts. Line up for some interval work.

Nur 2 courts, turn and sprint 2 courts, then mosey the final  2, rinse and repeat

Butt kicks 2 courts, High knees 2 courts, mosey the final 2, rinse and repeat

rinse and repeat both sets once again. Once all PAX were picked up, run suicides. Trying to go up to six and back down to one, but ran out of time.

Announcements: Stop Soldier Suicide 5k, Xmas Town 5k, Pizza Mans Remembrance run

COT: each other

YHC took us out in prayer

Last Minute makes it harder

Blart called me today and asked if I’d like to Q.  He was worried  he might not make due to work, so I agreed and because of the short notice I made the workout harder. I guess that happened out of not thinking too much.

11 Paks (1 Rucked) showed expecting Blart to Q, but ended up with a lot less running.

The Thang:

Warm Up: SSH, MNC’s, Imperial Walkers, IC x something and 5 Burpees OYO

Mosey to small soccer field. I know right, already out ran my last Q.

Line up for Rugby Sprints w/ Merkins, flutters, Mtn Climbers, LBC’s, Freddie Mercuries,  with American Hammers on the end

Mosey to the Turd Shack, I know right:

Wall sits and squats while each Pak ran around

Mosey to closest bleachers for Dips

Mosey to playground for a little Dora 1 2 3:

100- pull ups. 200 Merkins. 300 Squats

Mosey to the flag for some MARY

Announcements ( I missed getting water)

Prayer, COT, Pledge

Thanks Blart. It is an honor.

The Heat is On

9 Pax came out to The Storm for what seemed to be one of the hottest, most humid mornings of the year; but each pushed themselves and each other.







Moroccan Nightclubs

Mt Climbers



Mosey to end of lot for Del Brown: 10 Merkins, Crab Walk, 10 Hand Release, Crab Walk.

Rinse and Repeat until you reach the circle.


At circle, hold Superman, Low Plank, High Plank


Catch Me If You Can– with a partner

PAx 1 10 CDD’s while Pax 2 Nurs up hill;

Pax 1 runs to catch him, drops for 10 CDD’s to the top.


At circle, High Plank, Low Plank, Superman


Modified Bridge over Nest

 Pax 1 lunges down parking lot while Pax 2 does 10 squats, 10 Plank Jacks, 10 LBC’s;



Mosey to side of school for Escalator:

10 Diamond Merkins

20 Dips

30 LBFC’s

40 Up Straddle Hops

50 Crunchy Frogs

Lap around lot.

Rinse and Repeat. OYO



  • Pizza Man’s 2nd F event at Rankin Lake park from 10:00-14:00. Sign-up at the pre-blast link he posted on Slack. 8/17
  • 9/11 Stairclimb on 9/14.
  • Stop Soldier Suicide 5k/ 10K Speed for Need Event 9/21
  • JJ5K at Stanley Common Ground (trail run) 9/28
  • Ragnar on 10/5
  • Tuna 200 on 10/25-10/26
  • BRR Ruck is happening. Check Whoopee’s post on Slack about a meeting coming up.
  • Already looking ahead to next year for P200 and the Colonial 200.
  • Christmastown 5k. Sign up soon. This race usually sells out by September.
  • Kids, parents, teachers as schools start up



Be intentional with the life God has for you as a Christian. If you don’t have a relationship with Christ, turn to Him for His free gift of grace which he lavishes upon us. We can’t, and don’t have to, work for salvation. If you have turned to Christ as your Savior, live intentionally to glorify Him, love and encourage each other. From Eph. 2 sermon.



Leppards M-surgery in September

Ron brother-in-law of Righteous Fox -stroke and health issues

Pizzaman- niece’s birthday

Lynn Hamm and family



YHC took us out in prayer.

As always, it’s an honor to lead. You guys encourage me constantly and I’m thankful for you!!



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