F3 Gastonia

Fitness, Fellowship, Faith

Day: February 10, 2020

Folsom 2/4/20

Run up to the flag

11s across the parking lot

Merkins and flutters

Head back to the tennis court Stop at each light post on the way back plank.


Mountain climbers

Low plank… French fries


grab a block and head to the tennis court.
4 corners and keep the block over your head as we mosey.




10 blockies




10 Count

Broke was asking for Qs, especially from PAX who normally don’t frequent Mt. Hollywood. YHC, having only ever been there once, signed up. YHC was having trouble with where to go, what to-do, but came up with a plan.

For the record, don’t plan on using Catawba Avenue. It’s a bit too heavily traveled, even in the gloom of morn. Lesson learned.


0530 hits and 6 have joined YHC in the shadow of Mt. Holly Middle.

We knock the pledge and do a little warmup:
Goof Balls IC x 12
IW IC x 12
MNC IC x 12

Time to mosey – Hawthorne to Catawba to Second Baptist Church.

Ask Tiger for count off, he gives a 10 count. That works too, this time let’s do the count off.

Time for some work.
Escalating 4 corners
Corner 1:
10 Merkins

Corner 2:
10 Merkins
20 Mtn Climbers

Corner 3:
10 Merkins
20 Mtn Climbers
30 Reverse Crunches

Corner 4:
10 Merkins
20 Mtn Climbers
30 Reverse Crunches
40 Squats

Good work. Let’s go back in reverse.

Once all were assembled back at the beginning, requested Virus do a ten-count. Before Virus even uttered a sound, Tiger was counting off…!?! Sorry Virus, maybe next time.

Now let’s do a little Dora. Make groups of 3.
Pax 1 runs around the island.
Pax 2 planks
Pax 3 puts in the work.
Rotate in that order until all reps are put in.

100 Flying Squirrels
200 LBCs
300 Lunges
400 SSH

Everybody got after it, but the 400 SSH were dropped due to time. But before heading back, let’s all do 50 of them.

Somewhere in here, there was another 10 count, but YHC asked it of Tiger just because.

All survived the mosey back. As we rolled back in the parking lot, YHC glanced at his watch and saw we were just short of 2 miles at that point, so 2 laps around the parking lot!

That left just enough time for 3 rounds of Mary:
Plank Jacks
Peter Parkers
Bobby Hurleys


This morning’s verse comes from Matthew 22:36-39
“…which is the greatest commandment in the Law? And He said to him ‘You shall love the Lord your God with all your heart, with all your soul, and with all your mind.’ ‘This is the foremost commandment.’ ‘The second is like it, You shall love your neighbor as yourself’”

Not too much to add to that. This is “simple”, but it’s not easy.

Nothing new on the announcements side. Lots of events coming up, be sure to signup from something and put in the work.

Lots of hurting and healing in our community, we need to lift those people up.

Tiger took us out.

Thanks for the opportunity to lead today. I encourage all to get out to AOs you don’t frequent.

Watts Up powering down.

Midoriyama – 30-Jan

The afternoon DRP was taken.

Attendance from participant.

Diablo Sammich- 30-Jan

We rucked and did other stuff too.

Attendance from participation.

Ricky Bobby – 29-Jan

We did some schooling to put the work in.

Attendance from participation.

PainLab – 01-Feb

Rock was pushed.

Attendance from Twitter.

PainLab – 25-Jan

Work was done.

Attendance from Twitter.

Stand Firm at The Sword

Chilly, clear morning in Dallas N.C. Some guys were rucking. Some guys were running. Some guys showed up for the Verse of the Week. Excited to have the Q at the new AO. I knew the verse(s) I wanted to share this morning. “Be watchful, stand firm in the faith. act like men, be strong. Let all that you do be done in love” 1 Corinthians 16:13-14. I use this verse to remind me to “Stand Firm” when things don’t go as I planned or hoped. We need to be there for those who count on us. We also need to “Be Strong” in all 3 F’s since we never know why we may need that strength, but we will need it. The last part was another verse but it goes along with the first verse. Love will be what helps us lead others. At Q Source a few weeks ago, one of the points was a leader’s legacy is built on love and this verse tells us the same.

FFL – Folsom Football League

10 PAX posted at Folsom on Saturday to slightly cooler temps and much drier weather than in recent days. There were a few coming in hot, so burpee’s while we wait. After all were present and accounted for we did a short warmup and then moseyed to the lower lot for today’s event…..


Touchdown Beatdown!

This is a somewhat regular event at Folsom and since it had been about six months since the last time someone had called it, YHC decided it was long overdue. It’s a perfect you vs. you beatdown where you get out exactly what you put in. It goes like this:

Bearcrawl to 10 yd line for 10 CDD’s

Run to 20 yd line for 20 lunges

Run to 30 yd line for 30 merkins

Run to 40 yd line for 40 squats

Run to 50 yd line for 50 lbs’c

Run to 40 yd line for 40 squats

Run to 30 yd line for 30 merkins

Run to 20 yd line for 20 lunges

Run to 10 yd line for 10 CDD’s

Run back to start

Rinse and repeat until time is called

All the PAX pushed hard and I believe the total number of rounds was 10 in a little over 40 minutes, that’s a lot of reps! Sister Act was the first to finish and won the football, but he had to switch to jump lunges to push ahead of Wichita and Dr. Seuss right at the end.


We headed back to the flag and had time for a couple of rounds of Mary before time.


Colossians 3:23 – “Whatever you do, work at it with all your heart, as working for the Lord, not for human masters.”

When we say we are going to do something for someone we mean that we are going to meet their needs. But when we say that we are doing something for the Lord, what does that mean? The Lord has no needs, so what is this verse saying? The next verse explains it….

Colossians 3:24 – “knowing that from the Lord you will receive the inheritance as your reward.”

So instead of meeting a need, we are receiving a reward. By working for the Lord, we receive the inheritance which is the joy of knowing him forever.




Convergence March 21st from 7am – 9:30am at Martha Rivers

F3 Guns March 21st in the afternoon at Allen Tate’s

2nd F Ax Throwing on February 22nd (let Huck know if you’re interested)


Prayer Request

Big Pappy trip to Jamaica the first week of March – taking donations for kid’s stuff to deliver

Flooding / Storm victims

Each other

Purple Haze job


YHC took us out.

I’m Broke

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