F3 Gastonia

Fitness, Fellowship, Faith

Day: January 2, 2020

1% better at The Goat

10 PAX posted at The Goat for Pizza’s VQ at this AO.  It went like this:



Don Q’s x 20 IC


”Hey Buddy” Hero WOD
Buy- in:  .25 mile Run

Then 5 Rounds of:

10 lunges count right leg

10 air squats

10 sit ups

8 Burpees

Cash-out: .25 mile Run

“Georgie” Hero WOD (Modified)

Buy-in: 65 sit ups

AMRAP until 6:15am

7 Burpees

11 Merkins

22 Squats (was suppose to be KB swings)

Then the PAX ran up the hill and back before starting the next set



Christmas Party Saturday @7am


Thanks for the opportunity to lead this morning.  As I mentioned in COT, create some goals; physically, spiritually, etc to help you become 1% better than you were yesterday.  Always a pleasure to lead, until next time Pizza Man is OOOOOUUUUUTTTTT!!!

Folsom Football Stories

7 HIMs started the new year right and showed up bright and early to get better.

We mosey down to the amphitheater where the projector is set up to play the classic videos of  Peyton Manning and the United Way, Terry Tate – Office Linebacker, and the story of Billy “The Gun”  Van Goff.

The Thang

  • 3 sets of
    • 30 Squats
    • 30 Imperial Walkers
    • 30 Hillbilly Squats
  • 3 sets of
    • 10 Big Boys
    • 20 LBC’s
    • 30 Rocky Balboas
  • Mosey out and around the lower parking lot, then back to the amphitheater
  • 3 sets of:
    • 10 Shoulder Taps
    • 20 Merkins
    • 30 Mountain Climbers
  • Nur up the hill, lunge walk down.
  • 3 sets of
    • 10 Burpies
    • 20 Merkins
    • 30 Mountain Climbers
  • Nur up the hill, lunge walk back down
  • 3 sets of
    • 30 Squats
    • 30 Imperial Walkers
    • 30 Hillbilly Squats
  • Still have time so one more set of
    • 10 Burpies
    • 20 Merkins
    • 30 Mountain Climbers

We then mosey back to the flag for the pledge and COT.

Prayer Request

  • Stogey’s Friend
  • Montross
  • Rockabilly
  • EZ Rider
  • Dry Rub
  • Whoopee
  • All Pax, and the spoken and unspoken prayers


  • Christmas Party Saturday at 7:00 pm

Great group of men at Folsom and a pleasure to lead.  Remember to always serve!!

1 Corinthians 15:58 – “So then, my dear friends, stand firm and steady. Keep busy always in your work for the Lord, since you know that nothing you do in the Lord’s service is ever useless.”

Big Pappy





I’m Back!

For about a month now I’ve been trying to get w/ Blart and take over the Site Q at Midoriyama. Only problem is Ive been sick for what seemed like forever and havent been able to post. Finally with the last workout of the year we got it done! I’m excited to finally step up and help lead this great AO.


Blart announced that I am taking over Site Q then he led us in a warm up:


Don Q’s




Mosey to the long parking lot and partner up:


The Thang:

1 partner runs around the median while the other performs the exercise. Do set of 3 then recover

  1. Knee ups – 6 inches – Divebombers
  2. Row Planks – Rocky Balboa – Balboa Merkins (1 hand on curb other on pavement switch each rep, in mid air if possible)
  3. Mule Kicks – Side Hops – Slow Merkins

Some Stretching

Squatty Runs x 4

Mosey to Flag


Blart took us out in prayer.

Jamestown South Afri…Gastonia

Open Q available upon showing up at Diablo Sammich this AM, I’ll take it. We rucked a new route through the neighborhood of Jamestown. We did some squats along the way. Great fellowship as always. Overall 2.6 miles.

New Year a New You. I know we’ve all been continuing on from 2019 and that is great. Keep it going in 2020! Push yourself a little more by putting a fitness event (any level) on your calendar. It helps you post a little more if you have a goal to pursue. This was always great advice from Defib that has stuck with me.



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