F3 Gastonia

Fitness, Fellowship, Faith

Day: August 15, 2019

Down But Not Out

YHC believes he re-aggravated an old 5k injury from 5 years ago, perhaps its a bruised meniscus again. But what the hell do I know, I’m not a WebMD. This slight setback has kept me from participating in any type of bootcamp/run/ruck workout the latter part of this week. I knew I had the Q this Friday at Downtown, so it was time to have an alternate weinke made to accommodate myself. Haven’t done a complete Core only workout since HIPAAPALOOZA so thought I’d give it a go again.



Slaughter Starter

Mosey up the steps to the Rotary Pavillion

Set up the tunes. Wanted to play some Wu-Tang but I just couldn’t find a complete “clean version” playlist to play. Therefore I defaulted to the good ‘ol Metallica Radio via Spotify.

Let’s begin this thang!

Captain Thor – 1BBSU:4 American Hammers (count Right side) – 10:40

Dirty Hookup – 50 OYO

Deep Sea Divers – 20 each step

Australian Snow Angels – 20  IC

Hundreds – 100 OYO

Mtn Climbers 2 LBC – Descending sets – 25IC – 5 IC – No reset in between

Hurricane Hoedown – From 7 to 1

Australian Mountain Climbers – 20 IC

James Bonds – 3 sets

Freddie Mercury 25 IC

French Fries 25 IC

High Plank – Almost 2 minutes

2 Trains = 10 Burpees


All in all it was a great core work out. Nice being able to pass the time without running.  Need more of these.


Prayer Requests

Big Pappy took us out

Midoriyama 8/6 – It Sucked!!

12 men showed fought the heat and posted at Midoriyama this afternoon.  No FNGs, really no disclaimer since everyone knows I’m an idiot so let’s start.


5 Burpees

The Thang:

Very short mosey to the horse shoe pit area.  Not going far today, this is where the misery would take place.  Oompa Loompa did something similar last year that involved exercises and laps around the horseshoe pit area.  It was terrible, so I figured I would bring it back but modify it a little and add more exercises.  Basically we start out with 5 exercises.  We did 10 reps each of Burpees, Hip Slappers, Imperial Squats, Peter Parkers, and Hand Release Merkins.  Then you run a lap around the horseshoe pits.  Then repeat the 5 exercises with 10 reps each, and run a lap.  Do this as many times as you can in 12 minutes.  After 12 minutes has passed, move on to the next group of 5 exercises.  Then do 20 reps each of Jump Lunges, Dips, Plank Jacks, Mike Tysons and Tuck Jumps, then run a lap.  Repeat this and do as many times as possible in 12 minutes.  Once 12 minutes has passed on this second set of exercises, we moved on to the third and final set of exercises.  We did 30 reps  each of Mountain Climbers, Sumo Squats, Merkins, Flutter Kicks, and CDD, then run a lap around horseshoe pits.  Continue this as many times as possible for another 12 minutes.

We still had some time, so we took a very short fellowship mosey to the COT for some additional exercises. Everyone circled  up for a quick round of Iron Hulk.  This is where you start with 4 Air Presses to 1 Merkin.  We went up to 20 Air Presses and 5 Merkins, then went back down the ladder and finished with 4 Air Presses to 1 Merkins.

Still a little time to squeeze in some AB work.  Dying Cockroaches 15(ic), and American Hammers 15(ic).  Finish the workout with 5 Burpees.  Time!!!

Props to all the men on this one.  This was way harder than I anticipated.  It was extremely hot today, and this proved to be challenge for everyone.  I appreciate everyone working through the complaining and pushing as hard as you can.  This one kicked my butt for sure.


8/17 – Rankin Lake remembrance walk/run for Pizza Man’s niece

8/24 – 2.0 workout at The Yank

9/14 – 9/11 stairclimb

9/21 – Stop Soldier Suicide in Belmont

9/28 – JJ5K trail run in Stanley

Prayer Request



Honor to lead you men today.  Appreciate the push today!!

Sister Act

so… how’s your butt?

9 men stepped into the gloom for what was sure to be an epic beat down.  The return of the Huck was upon Folsom.  These men had many options, but they picked the only AO that matters.

Ok, everything above was a lie except there were 9 men and YHC did have the Q.

Mumble chatter was running rampant before the beat down started.  Allen Tate was even about 5 minutes early.

Montross shows up and immediately asks Blockbuster (FNG returning from Tuesday): “How’s your Butt?”  I was then pretty excited I was not at Folsom on Tuesday.  It was very evident that Medicine Woman had the Q for that occasion.

05:30 hits and it was time to clock in.

Disclaimer: (I’m obviously not a professional.  I will be giving suggestions, feel free to accept them or modify as needed.)

Warmup: Toy Soldiers x 10IC

Let’s mosey

So – YHC has not been to Folsom much lately.   The last time I was semi-regular, the path from the launching point to the amphitheater was messed up.  So, not knowing if it had been fixed, I decided to have Montross lead us to the desired destination.   Big mistake.   He found every mudhole at Folsom.   Not only was it muddy, the mud was slicker than owl crap.

We arrived at the amphitheater to be reminded that the wasps are still there… so we mosey on to the lower turd shack.

Most may know, but I am kind of a fan of wall work.   So… ascending testicles is the next exercise.   A little mumble chatter about the name of the exercise and then the men went to work.

Next was three rounds of donkey kicks and hip slappers.

We then went back to the packing lot.   Lunge half, nur the other half.

Mosey to the tennis courts.

I saw online where Jocko talked about a workout that consisted of 20 lunges (I changed this to squats), 15 merkins, 10 WW1 and 5 burpees.   The goal was to see how many rounds you can complete in 20 minutes.   We did 10 minutes of this.   I’m not sure of the number everyone completed, but I am certain Broke won this event.

Next we did 30 seconds of an exercise with a little rest in between.   Exercises were burpees, high/low plank, low squat hold, high plank and burpees.

Fellowship mosey back to the launching point for the pledge and 22 for the vets lead by Blockbuster.


COT: Remember and support Pizza Man’s event on Saturday, the upcoming 5Ks and races.  Prayers: each other, our children, Big Pappy.

BOM: YHC took us out in prayer.

Really enjoyed being out with you men today.   This is my first weekday post in far too long.   Big thanks to Broke for making the trek to Folsom for a weekday workout.

Philippians 4:13


© 2020 F3 Gastonia

Theme by Anders NorenUp ↑