F3 Gastonia

Fitness, Fellowship, Faith

Day: April 1, 2020

Sister Act’s Missing Mt. Hollywood Backblast – 09-Mar

Rock was pushed.

Allen Tate’s Missing Folsom Backblast -17-Mar

Werk was done.

Allen Tate’s Missing Crossroads Backblast – 08-Mar

Its Crossroads, so they ran, rucked, etc.

$10 Words for $2 Mouth

5:25AM – Booted up the Zoom meeting. No one on yet but didn’t surprise me, The drive into The Matrix is lengthy.

5:27AM – I see a new face. Joe King according to the participant list. After I welcomed him he gives me his F3 Name: Bo-Berry from Richmond, VA. Welcome brother!

5:29AM – Others join and YHC is lagging a bit on his WiFi. I was in my garage for the first time as it was threatening to rain and we need to be cautious of our electronics. I had to move back outside though. Creativity kicks in and I use a chair umbrella to cover my precious equipment

5:31AM – Start




Imperial Walker



5:39AM – Mayor arrives fashionably late, but like always immediately brings the mumblechatter. The night before there was a small discussion on just who would pickup the Q for this mornings workout. Mayor semi-volunteered but we couldn’t get an HC from him. All we got, is from his words, “ipso facto“. Now, YHC didn’t go to Bessemer City, West Meck or NOGA where apparently this would be excused for not knowing this term but my Yankee ass still didn’t know what the hell Ipso Facto was. Hence Mayor’s rambling on the definition this AM and going as far to explain “When I was Mayor…I had to use a lot of $10 words for a $2 mouth”.

The Thang:


Set 1 Set 2 Set 3
  • 99 LBC’s
  • 9 Burpees
  • 99 KB Curls
  • 9 Merkins
  • 99 KB Chest Presses
  • 88 LBC’s
  • 8 Burpees
  • 88 KB Curls
  • 8 Merkins
  • 88 KB Chest Presses
  • 77 LBC’s
  • 7 Burpees
  • 77 KB Curls
  • 7 Merkins
  • 77 KB Chest Presses
Set 4
  • 66 LBC’s
  • 66 Burpees
  • 66 KB Curls
  • 6 Merkins
  • 66 KB Chest Presses



Announcements: Stay Virtual, Stay Home, Stay Safe!

Prayer Requests: Montross’ Aunt, PAX Families, Those with Covid-19, F3 Gastonia PAX in Medical Field,  Leaders, World

YHC took us out


Thanks for the opportunity to lead men! Everyday is a new day with your family. Keep them close, cherish the times you have with them now. Go for walks, eat as a family, play board games, etc.. Tune out the TV and Social Media for day or two. Stay Healthy, Stay Safe, Stay Home!



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