F3 Gastonia

Fitness, Fellowship, Faith

Day: October 5, 2019

First day of fall!

As we all have been lately the breaking of the fall heatwave came with welcome relief to those that showed up for YHC’s first Q at Gas House! Have really been looking forward to this as it is F3 Gastonia’s point of origin and home AO. YHC got here early and scoped out some of the area to see what we could incorporate into the days work. Have to say, it looked promising! Rest of the time went like this:


SSH X 20

2 burpees

IW X 20

4 burpees

Copperhead Squats X 10

6 burpees


8 burpees

Mtn Climbers X 20

10 burpees

Mosey up to the field (now officially known as Lambeau Field) for some Jack Kevorkians

Partner 1 – Run to the 50 and then all the way doing reps as called.

Partner 2 – do called work until P1 returns, then flap jack.

Set 1, HR Merkins, 5, 10

Set 2, Jump squats, 10, 20

Set 3, CDDS, 10, 20

Set 4, Big Boys, 10, 20

Mosey over the baseball field and for some 7s and hill work.

Start with plank jacks (1-6) at bottom, jump squats (6-1) at top.

Pax got this done well, move up to the tables at the field.

Table work:

Bulgarian Split squats X 10

Dips X 10

Step ups X 10 each leg

Dirkins X 10

Incline situps X 10

Run the hill again

Rinse and repeat with everything 15X

Rugby sprints to start the warm down:

Run across Lambeau and back, then walk halfway:

SSH X 10

Squats X 10

Rinse and repeat

Time to roll back to the AO start point and some Mary and a pledge!


Small group but a dedicated one. Great to have Monk back with us today. We didn’t stop for a lot, I think maybe two ten counts. But pretty much on the move all morning.

Great to have the break in the heat finally! Got things going today. and we didn’t stop for a lot.

Great small group, talkative, into it, getting with it. Something to be said for that. But do want to see the numbers on the up here at Gas House. It’s where F3 started in Gastonia. I am going to help to make that happen. Look forward to leading again soon.

Honor and pleasure to be here with these guys!



Ragnar Sprint

Over the last several years I have thoroughly enjoyed doing relay races.  There really is no better way to get to know your fellow pax than by spending some quality time sweating out a tough run.  However for various reasons doing a 200 mile 2-3 day race poses special challenges that often turns off pax (and sometimes M’s).  When I came across this Ragnar sprint relay several months ago I thought it would give us an opportunity to not only challenge ourselves but avoid some of the challenging logistics (overnight stay, vans, constant driving) and allow us to get in significant fellowship with more people in a short period of time.

To that end this was a complete success.  16 pax(4 teams of 4)met up at Roses and clowned car down to Fort Mill. We were surprised by a last minute send off by the injured Sargento who was originally scheduled to slow down Quiches’s team but due to injury he was replaced by the younger faster Round Up.  Good thing because Quiche needed more speed after losing Gastone to Gump (Really?). Anyway so there was one team with special needs. Three other teams were ready for a fair fight.  Sparky prayed us in before traveling down.  Upon arrival we were treated to at thrilling, informative, saftey video that several of us wanted to watch a few times but Roscoe decided we needed to let others get into the tent to enjoy the movie so we moved on.  The first runners (Gump, SA, Seuss, and Roscoe) took off at 9:30.  I do believe they elbowed each other for the lead for 2.5 of the 3.2 miles.  Of course SA was able to row a little faster and crossed first.  The rest of the pax continued the race with a little less violence (except for Round Up who decided to punish the ground with his body and Breaker Breaker who wanted to see how far he could rotate his ankle without his foot falling off).  Others didn’t seem to be challenged too much – I don’t even think Freight broke a sweat.  Broke pushed hard the first run and ran an average 8:09/mile but slacked off on the second lap at 8:11.  Most did little complaining except for Whoopee who did not want to interput his tapering with running- tomorrow you can go back to “tapering” Whoopee.  And then there was Def Leppard who didn’t have any Werthers.  In the end great fellowship was enjoyed by all with lots of time to rest between runs.  Special thanks to Oompa who continues to embody the true meaning of never give up-this guy is a true HIM!  Thanks for the push Buckeye-couldn’t have finished strong without your threats!!  Iron sharpens Iron!



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