F3 Gastonia

Fitness, Fellowship, Faith

Day: October 7, 2019 (page 1 of 2)

Iowa vs Michigan

Being a huge Iowa fan and knowing that we have 2 devout Michigan fans who frequent the Yank, I looked at the calendar to see when the two schools played each other this year.  Asked Pockets if I could have the Q on Oct 5th hoping to make the workout all about the Iowa/Michigan series and enjoy some good trash talking with Quiche and Buckey.  I didn’t realize that both Quiche and Buckeye were running the Ragnar the same day.  Q fail.  So, I decided to make it about college football trivia instead.  I asked a few questions to get us started and invited the PAX to join in with their own questions.  The workout went like this:


Friendship mosey to the pit while doing Chinooks, Reverse Chinooks and Moroccan Night Clubs.

What year was the first Heisman Trophy awarded? 1935 Known as the Downtown Athletic Club Trophy and renamed the Heisman Trophy in 1936. It was first given to Jay Berwanger a half back for the University of Chicago.

Bone the Fish

Start on the first set of lines by shuffle right, sprint up to the next line, shuffle left. Rinse and repeat for 4 lines then NUR back to the start for 2 burpees. Rinse and Repeat for 4 burpees then 6 burpees.

Has anyone won the Heisman more than once? Archie Griffin 1974 and 1975 for Ohio State

What school has produced the most Heisman Trophy winners? Norte Dame and Southern Cal (or the real USC) each have 7 winners.

Mosey to Hawthorne Hill

What stadium is at the highest elevation? War Memorial Stadium for U of WY in Laramie, WY is at 7,215 feet above sea level.

Mosey up the hill stopping at each (5) chalk mark for the exercise noted below, then mosey around the park:

1st Lap – 10 Merkins at each marker – Mosey to start

Michigan has the largest football stadium seating 109,901. Who has the second largest stadium? Beaver Stadium at Penn State holds 106,572, Then the Horseshoe at Ohio St at 104,944.

2nd Lap – 20 LBC’s at each marker – Mosey to start

Who has won the most national championships? Alabama with 15 – 3 prior to 1936, 11 during the Poll Era (1936-2015) and one in the playoff era.

3rd Lap – 20 Squats at each marker – Mosey to start

How much does a college football weigh? 13 to 14 ounces.

Mosey to the corner of Main St and Myrtle St

Dips, Step ups (count 1 leg) and Reverse Grip Incline Merkins OYO

X 10, 15, and 20

What year was the first college football game played? Nov 6, 1869 between Rutgers and the College of NJ (Princeton). Rutgers won 6-4.

Wet Nuts asked which school has the most national championships in any sport?  UNC Women’s Soccer has approx 30 championships.  (We may need to fact check this.)

Mosey to the field of Dreams

What school has the most wins? Michigan who started playing in 1879 has won 956 games, 2nd is Ohio St with 911 and Texas 3rd with 908 wins. This one didn’t make the workout but I had to throw it in here for Quiche and Buckeye.

Tiger came up with “When was the first televised college football game?  1969


Bear way to Heaven

Bear Crawl 10 yds and do  10 Burpees – Mosey back to start

20 yds 8 Burpees – Mosey back to start

30 yds 6 Burpees – Mosey back to start

40 yds 4 Burpees – Mosey back to start

50 yds 2 Burpees – Mosey back to start

Who has the 3rd most ACC championships in football? Maryland has 9.  NC State and Duke each have 7

What year was the ACC formed? 1953

Go to the stairs by the Yank for 1 minute of calf raises.


Final question:  What new tradition does Iowa do at the end of the first quarter at their home games?  Norwood knew the answer,  The Wave.  There is a children’s hospital next to the stadium.  Patients on the top few floors can look down into the stadium to watch the game.  At the end of the first quarter all of the fans, both teams and referees all turn to wave to the children.  It’s heartwarming.

Thanks for everyone’s participation today.  Great work by everyone!



PS:  Buckeye and Quiche have bragging rights for the next year.  Michigan won 10 to 3.

Legacy day at Crossroads

9 PAX posted at Crossroads and put in work.  After Crossroads F3 Gastonia started the fourth quadrant “Leave Right” of QSource.  Great work and discussion by all!!  Always a pleasure to lead!!



Christmastown 5k with Speed For Need- November 30th —-> Sign up now https://www.mcadenville-christmastown.com/ct5-K.htm

Convergence at the Yank – Oct. 19th


This morning was nasty.  I was expecting it to be a nice crisp fall morning until I stepped outside to head for the bulldog.  I was super humid and thick.  This meant that the beat down would be extra fantastic.  Here is how it went.



SSH x 15 IC

Merkins 10 IC

Baby Makers x 15 IC

LBC x 20 IC

Stackers:  This was a variation of something HIPAA did a while back.  It started with a base of 5 Burpees, 10 Squat press, and 15 Renegade rows.  We then lateral lunged to the pole and back. At that point we added 20 curls to the base, lateral lunged down and back again then added 25 LBCs.  Down and back again and added 20 Merkins.  Somewhere in the midst of this madness we decided to go for a short lap around the track in hopes of seeing Hushpuppy, but he was no where to be found.  We headed back and ended with some Mary.   Great work by all.

COT:  Prayer requests and announcements.  YHC took us out

Make it up as we go

10 him’s made it this nice cool Monday morning workout (unscripted)

No FNG’s -quick disclaimer (kinda)


Warm up in cadence:

Merkin x 10

Flutter kicks x 10

SSH x 10

Mosey down street as we where heading to Gastone’s hill (coming in this morning i counted 14 street lights between Union Rd and Pelicans )

I will make use of those 14 street lights as we run – stop at each light and do some exercises:

the first few we did 1 burpee, 5 squats, and 10 LBC

the next few we did 2 burpees , 10 squats, and 15 LBC

the  next few we did 3 burpees, 20 squats, and 30 LBC

OK we finally arrive at Gastone’s Hill but wouldn’t stay long – quick Nur up to the cross road and mosey back down to continue our trip

the last few we did 4 burpees, 30 squats, and 40 LBC

Mosey over to the dry cleaners beside Food lion and sit on the wall while doing some marching and hand presses – only did 10 in cadence

Mosey across the Foodlion parking lot the long way – we ran each row of spaces to almost the end  (we omitted the last two rows)

I thought about going into the construction zone of the new Planet Fitness but the yellow tape stopped me – did want anyone to fall in a hole

Took a quick left to go behind the building , lunged walked a short distance before stopping for some 11’s

11’s – mekins and plank jacks – from wall to buidling

Mosey back toward the start to finish up with a little Merry:

1 minute of flutter kicks

1 minute of LBC

1 minute (reduced to 30 secs) of Michael Phelps

1 minute (some ended with less) baby makers.


End with COT:

Announcements:   Convergence at the Yank – Oct 10,  Christmas Town 5 K sign up,

Prayers request: Watt up’s son, Time Frame’s son, and EZ Rider”s son.

Out with Prayer

2 Chronicles 7:14

“If my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then i will hear from heaven, and i will forgive their sin and will heal their land. ”


Thanks for the honor of leading today!

Until next time EZ Rider out


Folsom – 24-Aug

Attendance from Twitter

The Yank – 17-Aug

Attendance from Twitter.

Walk with Nature

Its Saturday and the temp has finally dropped. YHC had the Q at the Lab this morning.
I wanted to do something different. If you know me I hate sitting still. So lets make the lab a little more mobile today with some pain stations scattered throughout the nature trail.

Warm up lasted about 10 minutes so I cant say for sure what all happened I grabbed who was with me and we proceeded to do work.

Triple Nickle with Merkins at the beginning of the trail.
Next we stopped at the bottom of the hill for about 100 calf raises.
20 twen twen, 20 squats nur walk hill then 20 more 3x.
Pax noticed the legs were good and warm by now. We fellowshipped up the trail to a spot with a lot of seating.
Dips, Derkins, and Step ups, x25
Service Road with Bobby Hurleys and Im A Jeep (beep beep)
We made it to the back side of the Aboriginal area of the trail.
Dora 1,2,3, 100 LBC’s, 200 Hill Billy’s 300 Imperial Walkers
Partner with one Pax performing exercise and the other would lunge walk with a bear crawl up the ramp of the building and then lunge walk back to pax. Everyone Hated this by the way and also enjoyed it at the same time. Fellowship mosey to the pond.
All Jacked Up: SSH, Seal Jacks, and Cross Jacks, x25
Gazebo for some Ab work. Big Boys, Freddy Mercs, Flutters. x 25
With time getting close we fellowshipped back up to the lot for some Mary with the Boot camp men.

The Bed Pan is Full

The Cooper

on this fine cooler than lately morning, YHC expected a larger crowd for a Folsom beatdown. Many are still on run training only until the races are over this month, so I knew it may end up a lighter than usual crowd. Either way, I knew PAX that posted would get some good work in.



SSH, Gravel pickers, Toy Soldiers all x10 IC

No shovel Flag, mosey to park entrance flag pole for pledge, then mosey back to the tennis courts


The Cooper, or otherwise known as 10-1, a variation of Sparky’s block workout 20-1. Using the first corner of the tennis courts, start with 10 each of burpees, Big Boys, Merkins. Mosey a lap around the entire court area, back to start for 9 each. Continue on until you’ve finished your final 1 rep each and final lap. Men are getting better everyday out there, so some routines are being finished faster each time they’re called. With about 7 minutes left, YHC calls for some core Mary. After 2 rounds, time is up.

ChristmasTown sign ups


QIC took us out in prayer

10/4 Good Buddy

Well even in October it can be 90 degrees. This did not slow these Men down, one thing about the Downtown AO is no matter the weather the PAX will show for the beat down.

Warm Up: SSH, MoRockin Nightclubs, and Goof Balls.
Lets Mosey as always I like to stop by the wall at 321 to wave at our fellow Neighbors with some Monkey Humpers. Sadly no one has yet to honk the horn.
Post office Hill:
11’s CDD on one side Hill Billy Squats on the other side.
During this exercise Gastone mentioned he and his wife will be celebrating 18 years of marriage.
Next we moseyed down to the parking deck, after we made it to the top I called the next exercise.
BLIMPS: 5Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats. Thanks to SA for reminding me that the S stands for Squats not making the plank jack(s) plural. One exercise then a lap continuing to add an exercise per lap. Once this fun task was complete I noticed time was getting close so we moseyed back to the Rotary. There we did a round of Mary with each exercise called out to the count of 18. Happy Anniversary Gastone here is to many more. Also two other men were celebrating as well Stinky Bird on year 5 and Clavin on year 25! Truly is a blessing to be around such Great Men!

Announcements: Ragnar
We ended with COT and special prayers for the Men who were celebrating wedding anniversaries.

The Bed Pan is Full!

PrisonBreak 10/2

4 men logged some miles and got better this edition of PrisonBreak. Nothing spectacular really happened, so the BB is what it is. Good job men.


Christmas Town 5k SFN sign ups


Gumby took us out in prayer

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