F3 Gastonia

Fitness, Fellowship, Faith

Day: November 7, 2019

Goat Island – 11-7-19


10 or 11 (depending on how you count) men showed up to workout at Goat Island this morning.  It went like this:

Warm UP

Goof Balls

Mountain Man Poopers

Ski Jacks


The Thang:

Mosey to the stairs behind the post office

5 burpees at the bottom of the stairs

20 Calf Raises on the stairs

30 Flutter Kicks at the top of the stairs

Run around the block

Rinse and repeat x 4


Mosey to the Basketball Cage

Jump Rope Mary – Circle up.  One PAX calls an exercise and jumps rope while the rest of the PAX perform said exercise until the jump rope stops.  We went around the circle twice.  After the first round, Dr. Seuss shows up and Top Hat has to leave.  Thus we had 11 show up to workout but only 10 worked out at any time.

Lazy Dora – An estranged and despised relative of Dora 1-2-3. Partner up. Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team.  P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.

Mosey back to the Flag



Prayer Request- F3 Leaders and Tigers list

Welcome FNG :  Donald Rice “Smuckers”

Thanks for Participating


22’s & 55’s

It was cool and gloomy.  SEC was done by some.

YHC completed an EC mosey about 0529.   No FNG’s; no warm up; let’s get it on.

The Thang

Mosey to the lower end of the parking lot in Martha Rivers for some 22’s.

Same as 11’s but reps add up to 22 and the reps are counted up/down by 2.

One side of parking lot – Merkins; run to other side for Squats; all OYO until all sets are done – 110 reps of each exercise

Very short rest before a round of 55’s, yes…..55’s.  Same as 11’s with the reps on each side of the parking lot adding up to 55 and reps counted up/down by 5.

One side of parking lot – Flutter kicks; run to other side for Moroccan Nightclubs; all OYO until all sets are done – 275 reps of each exercise.

Plenty of time left

Meander to the closest picnic shelter for some table/bench work:

IC work as follows:

Derkins X 15 – Step Ups X 30 – Dips X 15 – LBC’s X 30

Rinse – Repeat for another full set under the shelter

Time to mosey back to Snoballs for some quick Mary before finishing up.

Great work men.

Announcements – Prayer Requests – Closeout with Prayer

Sign up for the P200 – We have a chance for 3 full teams

As I write this….I’m sore from my own workout.  I guess that’s good.

Thanks for the push and supporting my Q.

Until the next one.  Aye!


Hangin’ Out

This will be short and sweet, just like me.  Diablo Sammich was calling me, thanks to Watts Up for allowing me to step in.  It’s a guaran-DAMN-teed way to make sure you post 😉

I saw Pavel has a new bodyweight routine to incorporate hanging as an exercise.  Let’s try it out.  5:30 is here and Watts Up, Dry Rub and Pedal are ready to go.  Wait, here’s Hushpuppy, pulling in hot (aka late).  Wait, Pedal is going for a run?  He and HP are in the P200?  It’s okay, not everyone is man enough to ruck.  Off Dry Rub, Watts Up and I go.

Routine:  get to the castle, do 15 merkins, 10 squats, and 30 seconds of hanging.  All with the sack.  After that, we take a lap, then repeat.  I think we got in 6 rotations.  Back to start.  Good work.  Especially on converting the hanging to pull-ups!  Got to love some extra weight.


Dry Rub’s family for health

Pedals’ father for health

HP’s pastor for health


P200 and Christmastown

Post at Starkville and San Quentin!  Support Rockabilly

Anyone hungry lately?

Always a pleasure, be real Smokey.


A Flock of Seagulls

“And I ran
I ran so far away
I just ran
I ran all night and day.”


Run to Martha Rivers.

Some ran 4, some ran 5, some ran 6.

We came back to the flag in the twilight of dawn.

40/50 Challenge. Speed for Need at Christmastown 5K. Santa Hustle 5K or Half Marathon.  Christmas party January 4th, 2020.

No one got injured or lost, so no silver alerts were invoked.

Thanks for letting the old man Q.

Volt brings the pain

9 men entered the gloom for Volt’s first solo Q – and he didn’t disappoint.   Some good chatter was had before the starting time.   Roadie sent a text at about 0400 saying his ankle is jacked up from Prison Break yesterday and he wasn’t going to make it.   YHC reminded him that wasn’t an option… and Roadie joined us.   Montross is having trouble with his lady parts and he didn’t make it.

0530 hit and it was time to clock in.

Warmup: Cherry Pickers and SSH both X 15IC.


Mosey.   Stopped for 15 LBC IC and burpees

Mosey some more up to the big flag near the entrance.

Squats, burpees and flutter kicks

Mosey again and stop for burpees

Mosey again.   11s in a really long parking lot.   WW1 and Squats

Mosey back to the launching point for some Mary.   WW1, Alphabet, Burpees, SSH, Hillbilly Squats and LBCs.


Christmastown 5k

Prayer requests: each other and our respective family.  Pappy is traveling this weekend to hopefully foster another child.  Best of luck.

Nice Q, Volt.

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