F3 Gastonia

Fitness, Fellowship, Faith

Day: November 1, 2019

A chilly Ruck

Rucked the walking trail… got in over a mile and a half,  Kingpin got some EC after.  Good fellowship with a brother that I haven’t got to talk to much

Mt Hollywood 10/28

9 at Mt Hollywood this morning.


10 Burpees

The Thang:

Mosey to the monster of a hill called Baptist Hill, or K2.  Whichever you prefer, it sucks really bad.  Exercise called here is my go to one, Triple Nickel.  Start at the bottom with 5 HR Merkins, run to top, 5 Bobby Hurley’s, then run back down.  Complete this for 5 rounds.  This was brutal.

Next mosey to the wall behind BB&T.  5 different exercises were called here.

5 Burpees

10 Hip Slappers

15 Mike Tysons’s

20 Imperial Walker Squat

25 Peter Parker

Then run a lap around the bank.  Plan was to complete this for 5 rounds, but with time running low we were able to complete 3 rounds.

Next start our mosey towards flag, stopping at the wall beside Ida Rankin.  Here we did 3 exercises.

10 Dips

10 Step Ups

10 Derkins

Complete for 3 rounds.  Then mosey back to flag. Time



Prayer Requests


Good work today men!!

Sister Act

Midoriyama 10/22

12 men at Midoriyama on 10/22.  Went like this


10 Burpees

The Thang:

Mosey to fishing pier hill.  Exercise called is Triple Nickel.  5 Burpees at the top, run to bottom and perform 5 Diamond Merkins, run to top.  Complete this for a total of 5 rounds.  This hill never gets any easier, this will get you!!

Next mosey towards playground, stopping at 3 different light poles and perform some exercises.

Pole #1: 5 LBC (ic), 5 Freddie Mercuries (ic), 5 Flutter kicks (ic), 5 American Hammers (ic)

Pole #2: 10 LBC(ic), 10 Freddie Mercuries (ic), 10 Flutter Kicks (ic), 10 AH(ic)

Pole #3: 15 LBC(ic), 15 Freddie Mercuries(ic), 15 Flutter Kicks (ic),  15 AH(ic)

Finally arrive at the playground for the last exercise to be called.

5 Pullup-Ups

10 HR Merkins

15 Big Boys

20 Jump Lunges

25 Mountain Climbers

Then run lap around parking lot.  Complete this for 5 rounds.  Time



Prayer Request


Appreciate the opportunity to lead rotod.

Sister Act

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