F3 Gastonia

Fitness, Fellowship, Faith

Day: October 9, 2019

Those Cones are to Far Apart

It was a great afternoon to get the some work.

The Thang:

4 stations: (Lunge walk and mosey between each station) cones are place 25 yards in width and 100 yards in length.

Station 1

  • Overhead Press qty 30
  • Curls qty 30
  • Triceps qty 30

Station 2

  • Merkins qty 30
  • Mountain Climbers qty 30
  • Peter Parker’s qty 30

Station 3

  • Big Boys qty 30
  • LBC qty 30
  • Flutter kicks qty 30

Station 4

  • Squats qty 30
  • Imperial Walkers qty 30
  • Hillbillies qty 30

Loop around each station until time is up, then COT and prayers.




Cool Down in Mt. Holly

The weather is finally starting to cool down, and it was a great morning for a good workout in beautiful Mt. Holly.


20 SSH

20 Moroccan Night Clubs

10 Imperial Walker

Quick mosey down Glendale St.:


10-Burpees; 20-Smurf Jacks; 30-Merkins; 40-LBCs; 50-Squats

And we ran around the parking lot between each exercise.


Next moved to new location

Wall of Fire:

While the group did a wall sit squat, one person would do: 20-Wide Arm Merkins; 20-Futter Kicks; 10-Burpees

Each person would take a turn doing the exercise while the others held the wall sits.

Mosey back to the site.  We had a few minutes left so we did some 50 calf raises per leg.

Pledge of Allegiances





The Sarge needed a fill-in Q, so YHC and Freight stepped up around the same time ish and ended up having to split duties. As anyone who is acquainted with Freight knows, he enjoys making a competition of everything, but the truth of the matter is, it’s hard to compete against someone who doesn’t play the game. And also, guess who’s writing the backblast…

We all did an assortment of tortuous exercises that made us stronger (we think).

Freight gave a word about hills and valleys, burdens and companionship, all of which tied into the workout nicely. Not to say that he won or anything. Show to know.

Until next time,


Hero WOD Delivery

10 PAX posted for a Pizza Man “Hero WOD”  delivery at Midoriyama.  It went like this…


Moroccan Nightclubs


Let’s Roll to the far soccer field….with the temperature perfect I felt that we could get in 2 Hero WODs today.  The first one went like this…


24 Air Squats

24 Merkins

24 Walking Lunges

400 Meter Run


With this WOD complete let’s mosey to the playground for the next…It went like this…


800 Meter Run

8 Merkins

8 Pull-ups

8 Air Squats

800 Meter Run


With time approaching we headed back to the flag for 22 for the VETS….TIME!!

Great work by all…the cooler temperatures are greatly appreciated!!  QIC discussed that the reason I like to do these “Hero WODs” is not because they are tough ass workouts but to honor the people that they are remembering.   I mentioned “Leave Right” and “Legacy”…how would we be remembered if something happened to us??  Think about that question and how can you make sure that you are living right and making impact with the people around you….Once again it is always a pleasure to lead and strong work by ALL!!

Please take time to read about these Hero WODs:




Convergence – 10/19 at the Yank (ALL OTHER AO’s WILL BE CLOSED)

Christmastown 5K with SpeedForNeed – November 30th….event is sold out but please come and support F3 Gastonia


Until next time Pizza Man is OOOOOUUUUUUTTTTTT!!!


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