F3 Gastonia

Fitness, Fellowship, Faith

Day: September 20, 2019

Always Prepared?

Ok, so YHC had a double Q on this fine Thursday. It wasn’t planned that way, but regardless, I was up to the task. The only problem with the Folsom Q was that I had used my new ideas for the Midoriyama Q later in the evening. Being a Folsom OG, it wasn’t hard to wing it. That being said, 5 PAX clock in at 0530.


SSH, Toy Soldiers, Gravel pickers all x10 IC



mosey up to the tennis courts. Whenever you’re short in Q ideas, the tennis courts will always bail you out. Line up for some burpeecides. Run the first court for 1 burpee then back. Run to the second court for 2 burpees and back. Continue to the sixth court for 6 then work back down to 1.  Mosey a lap then hold up at start. 4 corner escalators starting with 10 merkins working up an ex erode each corner to the fourth corner having 10 merkins, 20 CDDs, 30 Squats, 40 LBCs. Mosey another lap. Now circle up for some coretime. Mary style, each PAX call their core exercise and when all had participated a round, we mosey a lap. Rinse and repeat x4-5 until time was up.

Announcements: SSS 5k, JJ5K, Rotary Chili cookoff,(dates were mentioned)

COT; prayers for our 2.0s in school, Myself as I continue to ween off a medication, Montross’s son with adjusting to school

YHC took us out in prayer

Light Crowd

Another wonderful morning at PrisonBreak this AM. There was a relatively small crowd in comparison to recent weeks. As usual Volt was already on the route and when 5:30 hit, there were only 3 more PAX to add to the mix. Bedpan has been training up to push his uncle in the Stop Soldier Suicide 5k and was ready to push a little harder this run. YHC knows that when running with a partner, you actually run a bit faster or further. PrisonBreak posts are my shorter runs fir my Tuna 200 training so I told BP let’s get at it. Barrel Racer was out front pretty quick, but Bedpan and I were looking for some rhythm and I know I couldn’t keep up with him much longer. We settled in for a 5k practice run and turned some good times. Bedpan pushed out his fastest 5k to date! Nice work brother. YHC had a couple firsts myself. Again, running with a partner really does help. Bedpan is ready for his first Speed For Need event and ready to proudly push his veteran uncle.




YHC took us out in prayer

The Birth of Starkville

After a great beatdown Q’d by the true HIM Bedpan, we circled up for the COT.  There was the usual Folsom mubblechatter that morning. There were stories about about Florida man and wondering if Huck and Allen Tate were ever going to post again.  Bedpan then asked for prayers for our brother Rockabilly. Our prayers for Rockabilly were recently answered when he got a new job. The only problem was that this new job was not going to allow him to post much anymore. He has come a long way and been a motivator for many of us at Folsom, YHC included. We prayed he would not regress and continue to work. YHC thought about how I just sit around on Monday afternoons so YHC reached out to Rockabilly to see if he wanted to workout.  Rockabilly has trouble with technology and never got the initial message.  Therefore YHC posted it publicly on the Folsom Group Me.  First it was the two of us, then Tator Hole came out, and before you know it Starkville was born.

Warm Up

  • Some Don Q’s
  • Some Toy Soldiers

The Thang

  • Lunge walk to the Folsom Mill
  • 4 Stations
    • 1 – Weighted Big Boys
    • 2 – Weighted Merkins
    • 3 – Curls
    • 4 – Weight Squats
  • Go to each station and do a set of 10, 20, 30 , 40 then do sets stepping back down at qty’s of 30, 20, 10
  • Lunge walk back to start.

Simple but effective.


Prayer always works. We may not get the answer we want or desire, but prayer always works.

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. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.

Big Pappy


Mumble, Mumble and Chatter.

6 showed to Downtown for bootcamp this morning.

The Thang:

50 SSH

50 LBC’s

50 Imperial Walkers

50 Flutter

50 Mountain Climbers

50 Plank Jacks

Mosey Down the hill to a parking lot for 30 yards of Lunges.

Stopped in a spot with 5 parking spots. Each parking location we did an exercise.

10 Diamonds, Plank Jacks 50, Mountain Climbers 50, Merkins 20, etc.

Moseyed up a hill to the next turn.

50 Sumo Jump Squats

Mosey little more

50 Monkey Humpers


50 FLutters


50 LBC’s


New Merkins, Start in Crab, Then roll  in the air to the right and do one Merkin, Roll back to Crab. Roll to left and do 1 Merkin, Roll back to Crab. That is 1. We did 5 Sets.  (Navin suggested cheating and doing all 5 Merkins at once on each side)

Since Mumble was getting higher we did 50 more Sumo Squat Jumps.


50 Lunges in place


Bottom of hill all the way back to the beginning Nur. This was a long way back doing Nur or also called Bernie Sanders since we were going backwards up a hill.

End, ran out of time.

The Moleskin:


Announcements made.

Prayers for Watts Up M.

Lower numbers this AM but lots going on this month. Even with number’s low we had a high amount of Mumble Chatter. I tried to rename Whoopee to “The Jerk” but I don’t have the authority without the Nantan and I only think he come out to workouts once a week. This did get us to make lots of reference’s to a great movie and Steve Martins great comedy over the years.

Tried to put the #Gastonia tag on my preblast in order to draw from the rest of the city maybe to urge someone to join us. I will mess with this some more in the future. We should all try to grow our numbers double in Gastonia. Don’t just try for the people that physically look like they need it but also try for the people that are really in good shape.

Honor to be the Q.

Get some and then get it again,



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