F3 Gastonia

Fitness, Fellowship, Faith

Day: August 31, 2019

Dirt don’t hurt…

It was around 530ish on a crisp gloomy Saturday morning in the gas house when I see headlights pulling in.  I knew that Whoopee had put out an ironpax challenge the night before, but it wasn’t him.  It was none other than tool time himself straight out of Mooresville.  He was going to do some EC running, a cool 5 he said.  Out  in the distance I see headlights.  Its Whoopee, WattsUp, Stroganoff, and Roscoe.  Tool time took off, the others headed out and I did some EC rucking.  As you know around five till seven everyone rolls in.  Earlier in the week I had been taking to HIPAA and he was saying he needed some extra motivation lately so I said lets Co-Q and think of some nastiness to bring pain lab.  What a great time it was…Here’s how it went.

Stations:  Swings, Man-makers, the little green band (have to show to know), the always crowd pleaser forearm twist rope thing that really sucks, and a new crowd pleaser the Cam Newton.  Essentially you are in a LBC position with the slam ball balancing on your shins, you lay back with arms extended, come back up and grab the ball, extend back with the ball while extending your legs outward at the same time and return ( spoiler alert they really suck).  We also had a curl and chest press station as well.  We did AMRAP for 1 minute  and rotated…quickly.  We did two full rounds and took our bells on the nature trail.  Part 2:  11s on the gravel hill.  Merkins and Goblet squats.  We did Squats at the top with the bells, crab walked down the hill, did the Merkins, then bear crawled back to the top.   Rinse and Repeat till the end, you know the drill.  Part 3:  We walked with bells in hand to the circle with Frank.  We did a triple nickel there with Durkins and Dips, then with incline Merkins and LBCs.  We ended there with some Mary led mainly by a mad man named HIPAA who paid respects to the impending hurricane  Dorian, with a hurricane hoedown.  Which was horrible.   Man what a great workout.  Oh, how could I forget the playlist consisted of all Tool.  Someone requested it and I think he knew a little bit about them.  Great work by all men!  That was a fun one!

mini ironpax

Diablo Sammich got started right on time. Six men with bags took off after the pledge and rucked to the old Harris Teeter (soon-to-be new Mattress Warehouse Outlet) with an old lady named….? Can’t remember, had to Google it just now-Ophelia. She weighs about 40# and doesn’t talk much. Once we got to the parking lot, the menu was discussed. We were going to do a version of this week’s IronPax challenge. It’s called Loredo:6 rounds of exercises with 400 meter run after each round. We modified the numbers and did the following: 6 squats, 6 Merkins, 6 Lunge Steps per leg then rucked around the lot. On the lunges, one of us carried Ophelia with the plan to carry her around the lot-we only moved her while lunging. After a round or 2 of this we increased the reps to 10 for each exercise. Eventually we carried Ophelia more than just lunging. At some point we saw some young men with soccer arms run by us. Words were exchanged and all I can say is, at least 1 of us will be getting a new insurance agent VERY SOON. We moseyed back in time for COT then got outta there.

Another great day at the Sammich-Come join us-Whoopee


This Workout Stinks!!

13 men resisted the fartsack, and showed Downtown this morning.  Nice cool morning, no FNGs, let’s get to work.


5 Burpees for the passing train

10 Burpees for the warm-up

The Thang:

Start a mosey towards Long Ave, stopping at the bridge that crosses the railroad tracks.  Bear Crawl the length of the bridge to the other side.  Continue the mosey crossing over Long Ave and turning on Falls St, which is behind the Courthouse.  I’ve had my eye on this road for a while now.  It is a nice smooth paved road that has a fairly decent incline, with minimal traffic.  Of course, the mumble chatter quickly escalated once the pax realized my choice of location was beside a water treatment facility.  It honestly wasn’t that bad, but the complaining only intensified once the workout began. Anyway, the workout went as follows.  Starting at the bottom of the hill, sprint to the first pole on the right, then mosey back to start and do 10 Burpees.  Short recovery, then sprint to 2nd pole, mosey back to start for 10 Burpees, 15 Imperial Walker Squats.  Sprint to 3rd pole, mosey back and do 10 Burpees, 15 IW Squats, 20 Merkins. Sprint to 4th pole, mosey, then 10 Burpees, 15 IW Squats, 20 Merkins, 25 Mountain Climbers. Sprint to stop sign at the end of the street, mosey back for 10 Burpees, 15 IW Squats, 20 Merkins, 25 MC, and 30 Smurf Jack’s.  Good work men!!

Time to move on up the street, but not before knocking out some exercises as we go. Stopping at each pole and the end, we did:

Pole 1 – 10 Monkey Humpers (IC)

Pole 2 – 5 Burpees

Pole 3 – 15 Monkey Humpers (IC)

Pole 4 – 5 Burpees

Stop Sign – 20 Monkey Humpers ( IC)

Then we took a quick mosey around the corner to the small wall in front of the Courthouse. We performed 3 exercises here: Dips 10 (IC), Derkins 10 (IC), and Donkey Kicks 10 (IC).  Do two rounds.

Then start our mosey back to the flag.  Still some time left for some Deep Sea Divers at the pavilion. Start on step 1, and do 5 Hip Slappers (IC). Hold plank,  then move up a step and do 10 Hip Slappers (IC).  Go up another step and do 15 Hip Slappers (IC). Drop back down a step and do 10 Hip Slappers (IC), and finally drop back down and do 5 Hip Slappers (IC)

Circle up at COT . But first we had a little work left to do .  Next excercise is called the Worst Merkin Ever.  Called in cadence. Perform Werkin on 1 count, Merkin on 2 count, and Diamond Merkin on 3 count.  This equals 1 rep.  I called 10 of these, and yes these sucked!!   TIME!


Labor Day Murph at Martha Rivers 7:00

9/21 Stop Soldier Suicide in Belmont

9/28 JJ5K in Stanley

Prayer Request


Honor to lead today men.  Good work, even in the smelly conditions.

Sister Act

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