F3 Gastonia

Fitness, Fellowship, Faith

Day: January 8, 2020

Substitute Slaw

Blart was scheduled for the Q at Midoriyama. He gave me a little notice saying he might not make it due to work. By lunchtime, it was confirmed that he couldn’t make it and he asked YHC to pick up the Q. I had a few hours to whip up my Weinke, so I headed to the F3 Exicon and the crossfit bodyweight WOD website. I rolled in, changed my clothes, and walked into the typical gauntlet of Midoriyama mumblechatter.  When Gold Digger realized I was subbing for Blart, he compared me to Josh McCown being subbed in for Carson Wentz in the Philadelphia/Seattle game this past weekend! One thing I love about the Midoriyama boys is they tell you how they feel!


20 Seal Jacks IC

15 Don Quixotes

20 Moroccan N/C’s

Stretch Right leg over Left 10 seconds

Stretch Left leg over Right 10 seconds


Mosey to long parking lot on the other side of the playground for The Longest Mile:

4 rounds of:

10 Burpees

100 Meter Run

10 Hand Release Merkins

100 Meter Run

10 Squats

100 Meter Run

10 Big Boy situps

100 Meter Run

Next, we headed to a small hill for some 11’s with Squats at the top of the hill, run down the hill, Mike Tysons at the bottom, then Joe Hendricks (reverse bear crawl up the hill). All PAX were doing great until the Q realized everyone had Omaha’d to Nurring up the hill instead of Joe Hendricks. Even Gold Digger modified after round 4!

Mosey back to the parking lot closest to the flag and do some Ascending Curb Crawls. Feet up on the curb, perform 1 Derkin. Bear Crawl across the parking lot, 2 Derkins, and so on to 5. The Exicon calls for 13 rounds of this, but time was getting short and the Grantan was giving me Eat $h!t looks.

Back to the flag for a Slawter stopper (20 Burpees) for the finish.



New AO at New Hope Elementary (a.k.a. The Ricky Bobby). Sargento is the site Q.

Freight is starting GoRuck training. This Saturday he will be at Folsom. They will start 2 hours before the end of the workout (which is 1 hour before the beginning of the workout if my math is correct). They will be starting at 5:30 at Folsom and finish up to join the bootcampers at the COT. He will be at Gashouse the next Saturday, then The Yank the Saturday after that. If you’re confused by now, just ask Freight.

Prayer Requests:

Swimmer’s Father-in-Law, Timeframe’s M, Tiger’s Dad, Gumby’s upcoming surgery this Friday, Lil’ Sweet (possible surgery), the situation in the Middle East with Iran.

YHC took us out in prayer.

Love ya, mean it!



Hump Day

9 showed for some work at The Labyrinth. 3 Showed for extra credit at 5am.

The Thang:

20 SSH

Wall Sit with arms in the air, 2 minutes.

Plank minute, elbow plank minute, 20 Plank Jacks on elbows, Plank Minute.

Wall Sit with arms in the air, 2 minutes.

20 Mountain Climbers, 10 Merkins

Wall sit with arms in the air, 2 minutes

20 SSH, 20 Smurf Jacks

Wall sit with arms in the air and right leg for 30 seconds in the air. Then Left.

20 CDD, 50 Monkey Humpers.

Mosey toward’s Gastone’s Hill

Stop at light poles on the way.

1st, 50 Calf Raises

2nd, 50 Calf Raises

3rd, 50 Monkey Humpers

4th, 50 Squats

5th, 50 Mountain Climbers

Lunge to the next pole

6th, 50 Seal Jacks

Mosey to the bottom of Gastone’s Hill.

Backward’s up the hill. (This was harder for me than normal)

Back down the hill

Stop at every mailbox. Do 1 LBC at the first and then increase by one.

Bottom of the hill we were at 11.

Turn left to go back to start. Stop at every pole.

first pole continue increase on LBC’s 12



Add 1 push up with increases as well.

Ended with 21 LBC’s and 11 Merkin’s.

The Moleskin:

EC was good, Defib made a turn and ended up going faster and further that I was thinking. (The Push cause disruption and is appreciated)

9 men for the bootcamp on the same day Ricky Bobby started. Kudos to Sargento for starting another AO, add more people, keep it growing. We are part of something bigger than us.

Calm morning, a little Mumble Chatter but nothing to crazy.

Gastone Out!



With the launch of a soon to be named AO on the other end of town, PrisonBreak was a little lighter than usual. That’s ok, cause we were able to welcome an FNG, Evinrude, to the scene. He works with Wichita as a lineman, but his hobby is building outboard race motors for boats, along with many other hobbies. Anyway, there were six total; 2 ruckers and 4 runners. When all made it back to start, we got the pledge in.

COT; Wichita’s dad, Gumby, Volts 2.0

YHC took us out in prayer

© 2020 F3 Gastonia

Theme by Anders NorenUp ↑