F3 Gastonia

Fitness, Fellowship, Faith

Day: October 15, 2019

Miles of Bricks

Q’d gashouse 10/11/19, had a blast with Roscoe and Padre.

Disclaimer, warmup,


Mosey to lineberger park Bball courts.  Oh look, someone left some blocks and a ball.  Lined up for free throws.

3 chest presses, shoot a free throw.  If you hit it, you rotate and do 3 chest presses.  If you miss, 3 blockes, then rotate.  Rinse and repeate.  Each Pax takes a turn.  3 times of this, then mixed it up with unbalanced merkins with 1 hand on the block and blockies if you miss.  Then 5 curls and 3 blockies if you miss.  3 rounds of each. Back it out to 3 pointer, Merkins and squats, no blocks.

Finally, moved it in for some Pig (no pun intended Roscoe).  Left hand bank shot, 3 merkins if you miss.  right handed, 3 merkins if you miss.

Mosey back.

5 minutes of mary with pain lab.

collected $100 for the toilet benefit.  As promised, did burpees for each dollar earned.  I did $13 at the gashouse for good measure (to cover the $ingles).  Hipaa said something about tucking them in my shorts but I declined that offer.  Did the full 100 on Tuesday morning at Bulldog. someone owes me $13.00.


good times.


Return to the Storm

Wow, it’s been close to a year since I’ve been to the Storm. Ever since the launch of Bulldog in November last year my Tuesday morning routine has been pick up heavy objects, put them down, R&R. Shame on me for forgetting my roots and not getting out to visit the HIMs of the Storm. When I arrived there this AM, the lot was packed. A lot of new faces, glad to see growth in the region. Let’s get to it


Warmup = Jacked Up

The Thang

Quick mosey to empty parking lot for some stackers


X1) 5 Burpees

X2) 25 Merkins

X3) 50 Lunges (25 Each Leg)

X4) 75 BBSU

X5) 100 Squats

Shuttle Run (SR) in between each each exercise stack. Shuttle run was 5 yards, 10 yards, 15 yards (Roughly)

This is how it would look:

X1, SR, X1/X2, SR, X1/X2/X3, SR, X1/X2/X3/X4, SR, X1/X2/X3/X4/X5, SR

We then worked backwards

X4/X3/X2/X1, SR, X3/X2/X1, SR, X2/X1, SR, X1, SR

Plank for the 6


45 Burpees

175 Merkins

250 Lunges (125 Each Leg)

225 BBSU

100 Squats

Mosey back to start for some quick MARY. Called on Gump, he calls Lt. Dan’s (Ab work???)


Mumblechatter was non-existent. Guess we were all working to hard and trying to catch our breath.


Announcement: Convergence

Prayers: Sparky, El Tigre’s brother, Gump’s family, Broke’s Sister In-Law, Lynn Hamm

F3 Love Dare: Day 4 – Love Is Thoughtful

Dr. Seuss took us out

Thank you for the opportunity to lead this AM. Hope you got your $’s worth! See you all soon!




Spelling Bee

10 HIM’s for a cool morning workout – glad fall is finally here.

Oompa Loompa made quick appearance – saw what was up for the beatdown and disappeared into the gloom – leaving 8 for the Spelling Bee.

Hushpuppy completed his 100 Burpees for the Toliet challenge from Saturday.

Spelling Bee – Spell your F3 name for the exercises…  After every two PAX names, Lunge walk approx 50 yards.

A – 30 LBC’s

B- 10 Burpees

C – 20 Chest Press

D – 25 Dips

E – 25 Plank Jacks

F – Figure 8’s – 10 each direction

G – 10 Goblet Squats

H – Halo – 5 each direction

I – 30 Flutter Kicks

J- 10 Derkins

K – 10 Kettlebell Swings

L – 20 Jump Squats

M – 20 Monkey Humpers

N – Hammer Curls – 10 each arm

O – 25 Squats

P – 30 Side Straddle Hops

Q – Stepups – 15 each leg

R – Rows – 10 each arm

S – Shoulder Press – 10 each arm

T – 20 Mountain Climbers

U – 20 Merkins

V – Clean & Press – 10 each arm

W – 10 WWII Situps

X – 20 Good Mornings

Y – 20 Carolina Dry Docks

Z – 30 seconds – Body Destroyers

Great work by all – Only names missed were the “Y” in Hushpuppy and Oompa Loompa.  Many requests were made for the “Z” exercise.

Announcements:  Christmastown 5K, Convergence at the Yank this Saturday.

Prayers for Oompa Loompa’s back, all M’s and 2.0’s

Voodoo lead us out.

Privilege as always to lead.

The Sammich Outhouse Style

We visited all the banks in the area with ATMs and Cash.

Show to Know

First Mt. Hollywood of September

Attendance from Twitter.

DRP was taken and the rock was pushed.

First Coconut Horse of September

Some ran.

Some rucked.

All worked.

Enter Catchy PainLab Title Here!

YHC had Q for the first time in a while. Thankfully the Pax has wanted to Q and cover my various absences. In trying to come up with what to do, my first thought was a game similar to one Radar has used on a Q a while back. But, the YHC wasn’t sure there is enough challenges the way YHC has it setup right now. So, we went with Pain-Stations. YHC setup 16 or maybe 18 parking space Pain-Stations the Schieles. Do the exercise listed and transition to the spot across.

The transitions were:
Bear Crawl
Crab Walk
Lunge Walk
Side Lunge
Also done were:

The Stations:
10 Burpees
20 Merkins
25 CDDs
25 Plank Jacks
20 Curls Each Arm
20 Presses
20 Ball Slams
15 Kettle Bell Swings
25 LBCs
25 Flutter Kicks (Dbl Cnt)
25 Squats
15 Crunchy Frogs
20 American Hammers (Dbl Cnt)
25 Moroccan Nightclubs (Dbl Cnt)
25 Calf Raises
15 Squat Imperial Walkers
25 PAX Choice

All exercises were OYO/ U vs. U.

It was good to see everyone push themselves.

Good work!

Philippians 4:6
In nothing be anxious; but in everything by prayer and supplication with thanksgiving let your requests be made known unto God.

Watts Up powering down…

Medicine Woman Fartsacked

Allen Tate messaged Folsom to let us know he wasn’t going to make it home from Florida until after midnight and asked for a Q-sub. I volunteered because I could use the motivation to get up!

Medicine Woman says he is sitting it out so I told him there would be no running. That slacker fartsacked anyway!

Imperial Walkers 10 IC

Quick mosey to the lower shelter.

3 Sets
Decline Merkins 10 IC
LBCs 15 IC
Low Squats 10

3 Sets
Planche Merkins 10 OYO
Flutter Kicks 15 IC
Lunges 10 each leg

Mosey to the lower turd shack by the pond

3 Sets
Dirty Hook Ups 10 IC
Big Boys 10 OYO
Plank Jack as10 IC

Mosey back to the parking lot. Took a 3 minute break so Volt could sell eggs. Yeah. You read that correctly. A farmers market has popped up at Folsom.
On to the playground.

3 sets
Australian Pull Ups 10 OYO
American Hammers 15 IC

Oblique Crunches 10 IC each side
Dying Cockroaches 15 IC


They guys were kinda quiet today. Tuesday felt like a Monday for me! We did learn about when you cam eat chickens, when not to, and that goose meat sucks. I really appreciate seeing you guys in the mornings. I feel like my day is off to a good start after F3!

Prayer requests and announcements:
Convergence Saturday at The Yank.
Prayers and Praise for Pappy’s uncle, Rock’s mom, our kids and families. YHC took us out in prayer.

Day 4: Love Is Thoughtful

Love thinks. It’s not a mindless feeling that rides on waves of emotion and falls asleep mentally. It keeps busy in thought, knowing that loving thoughts precede loving actions.

When you first fell in love, being thoughtful came quite naturally. You spent hours dreaming of what your loved one looked like, wondering what he or she was doing, rehearsing impressive things to say, then enjoying sweet memories of the time you spent together. You honestly confessed, “I can’t stop thinking about you.”

But for most couples, things begin to change after marriage. The wife finally has her man; the husband has his trophy. The hunt is over and the pursuing done. Sparks of romance slowly burn into grey embers, and the motivation for thoughtfulness cools. You drift into focusing on your job, your friends, your problems, your personal desires, yourself. After a while, you unintentionally begin to ignore the needs of your mate.

But the fact that marriage has added another person to your universe does not change. Therefore, if your thinking doesn’t mature enough to constantly include this person, you catch yourself being surprised rather than being thoughtful.

“Today’s our anniversary?”

“Why didn’t you include me in that decision?”

“Don’t you ever think about anyone but yourself?”

If you don’t learn to be thoughtful, you end up regretting missed opportunities to demonstrate love. Thoughtlessness is a silent enemy to a loving relationship.

Let’s be honest. Men struggle with thoughtfulness more than women. A man can focus like a laser on one thing and forget the rest of the world. Whereas this can benefit him in that one arena, it can make him overlook other things that need his attention.

A woman, on the other hand, is more multi-conscious, able to maintain an amazing awareness of many factors at once. She can talk on the phone, cook, know where the kids are in the house, and wonder why her husband isn’t helping . . . all simultaneously. Adding to this, a woman also thinks relationally. When she works on something, she is cognizant of all the people who are somehow connected to it.

Both of these tendencies are examples of how God designed women to complete their men. As God said at creation, “It is not good for the man to be alone; I will make him a helper suitable for him” (Genesis 2:18). But these differences also create opportunities for misunderstanding.

Men, for example, tend to think in headlines and say exactly what they mean. Not much is needed to understand the message. His words are more literal and shouldn’t be overanalyzed. But women think and speak between the lines. They tend to hint. A man often has to listen for what is implied if he wants to get the full meaning.

If a couple doesn’t understand this about one another, the fallout can result in endless disagreements. He’s frustrated wondering why she speaks in riddles and doesn’t just come out and say things. She’s frustrated wondering why he’s so inconsiderate and doesn’t add two and two together and just figure it out.

A woman deeply longs for her husband to be thoughtful. It is a key to helping her feel loved. When she speaks, a wise man will listen like a detective to discover the unspoken needs and desires her words imply. If, however, she always has to put the pieces together for him, it steals the opportunity for him to demonstrate that he loves her.

This also explains why women will get upset with their husbands without telling them why. In her mind she’s thinking, “I shouldn’t have to spell it out for him. He should be able to look at the situation and see what’s going on here.” At the same time, he’s grieved because he can’t read her mind and wonders why he’s being punished for a crime he didn’t know he committed.

Love requires thoughtfulness—on both sides—the kind that builds bridges through the constructive combination of patience, kindness, and selflessness. Love teaches you how to meet in the middle, to respect and appreciate how your spouse uniquely thinks.

A husband should listen to his wife and learn to be considerate of her unspoken messages. A wife should learn to communicate truthfully and not say one thing while meaning another.

But too often you become angry and frustrated instead, following the destructive pattern of “ready, shoot, aim.” You speak harshly now and determine later if you should have said it. But the thoughtful nature of love teaches you to engage your mind before engaging your lips. Love thinks before speaking. It filters words through a grid of truth and kindness.

When was the last time you spent a few minutes thinking about how you could better understand and demonstrate love to your spouse? What immediate need can you meet? What’s the next event (anniversary, birthday, holiday) you could be preparing for? Great marriages come from great thinking.

How precious also are Your thoughts to me. . . . How vast is the sum of them! If I should count them, they would outnumber the sand.

—Psalm 139:17–18

Today’s Dare

Contact your spouse sometime during the business of the day. Have no agenda other than asking how he or she is doing and if there is anything
you could do for them.

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