F3 Gastonia

Fitness, Fellowship, Faith

Day: September 3, 2019

Iron Pax Challenge at Bulldog

With the BRR-Ruck Thursday thru Saturday, YHC knew there wasn’t much time to get the challenge done, so hit Voodoo up if we could do it at Bulldog. He was in, so YHC and my 2.0 measured the distances so it was ready in this morning’s gloom.

Wasn’t sure about the participation since the workout intent was on Twitter and announced at The Murph, but 5 showed plus Oompa who headed to the track.(Spiderman and Outhouse had missed the warnings, but pushed through)

So this week’s challenge:
Long Jump 10 yds
10 Burpees
10 Bonnie Blairs
10 Big Boy Sit-ups
Long Jump 10 yds
10 Burpees
10 Bonnie Blairs
10 Big Boy Sit-ups
Long Jump 10 yds
10 Burpees
10 Bonnie Blairs
10 Big Boy Sit-ups
Bear Crawl back to start.

Repeat for a total 5 times.

For those doing the challenge, time to complete was tracked.

Announcements were covered.

Prayer Request:
Dry Rub’s Family
Huckleberry’s Family
Feelgood’s family

Voodoo took us out

Watts Up powering down.

LaborDay Murph

Labor Day is a day to Labor right?  I suggested to SA a few weeks ago that we should do a Murph and he agreed – surprisingly we were able to convince at least 17 HIMs to post on what was designated to be a day off.


It was my sincere pleasure to Q this workout.  For those who do not know the Murph – named after Lieutenant Michael P. Murphy – Navy Seal who lost his life in combat in Afghanistan in 2005.  He was killed when his squad took heavy fire and Murphy left his covered position to get a radio signal out to call for reinforcements.  In doing so he was killed in battle however he was able to get the call off and his squad was rescued.  Murphy received the Metal of Honor and has had a Naval destroyer named after him.


His favorite workout “the Murph”  involved running one mile, 100 pull ups, 200 pushups and 300 squats followed by another mile run – all while wearing a 20lb weighted vest.

I hope that in doing this workout we can all gain a little more appreciation for the men and women who serve this country daily.



Stop Soldier Suicide race 9/21

JJ5K 9/28

Ragnar 10/5


Prayers for Dry Rub’s family

Kotter Q

It was a nice surprise to see Roadie back out at Folsom this morning.

Also surprising to NOT see my homie Bedpan who happened to have the Q.


Warm up

Ran to the tennis courts for some Four Corners.

Partnered up for some Dora.  Flutters For 100, squats for 200, LBCs for 300


Roadie took us up to the flag pole stopping at each light post for some burpees on the way up, Big Boys on the way down.

Ran back to start for some of Big Pappy’s special jump squats and assorted other body destroyers.


Lets all try to be missional this week as we go about our lives.

Remember that your time is just as valuable as money in the kingdom so give your time and God will honor it. Giving time and effort to your community is storing up treasures in heaven.

“For where your treasure is, there your heart will be also.”
‭‭Matthew‬ ‭6:21‬ ‭ESV‬‬

If your heart is focused on trying to impact the kingdom you will lead your family with love. Loving your family means sacrificing for them. Love is an action. Do for them. Give your time and your efforts to further Gods calling in your home. It’s worth every minute.


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