F3 Gastonia

Fitness, Fellowship, Faith

Day: June 3, 2020

Rock pushing at TRB

This gloom brought 5 men out to keep pushing the rock. It was warm. Should be, it’s June.


Plank jacks x10 IC

Dying Cockroaches x10 IC

Grass Pickers x10 IC

Pledge of Allegiance

Mosey to the never before used baseball field. The outfield will be the site of the Triple Nickel. At the cone do Pickle Pounders, the other end do Morning Woods. Good for the blood flow!

Mosey around the fence to the hill beside the building for Elevens. Dips on the curb, bear crawl up the hill and do WW1 situps at the top. More blood flow!

Fellowship mosey to the back lot for Merkin Mania. Although I’m a founding member of the Merkin Haters Club I actually chose to do this myself. Do five reps of each merkin type:

  • Diamond
  • Regular
  • Wide Arm
  • Crucible
  • Stagger Left
  • Stagger Right
  • Tempo
  • Hand Release

Feel the burn. Next is YHC’s own creation, Ab Killers.

10 Oblique crunches each side then 50 LBCs. 15 Oblique crunches then 50 LBCs. 20 Obliques then 25 LBCs. Finally 25 Obliques then 25LBCs.

Because we have time and more rock needed to be pushed we did another round Merkin Mania. More blood flow!

Mosey back to the front for Bring Salley Up followed by side straddle hops and we’re done.


Prayer Requests: Our country, law enforcement, Breaker Breaker’s mom, recent graduates

Thank you for the opportunity to lead men!!!

Fun Times

So This week I decided to finished what TacoBell prevented last week lol. There was a nice crowd this morning it was good to see some new faces that we haven’t seen since the quarantine. Here’s how it went.



Don Q x 15 IC

Imperial walkers x 15 IC

Merkins x 20 IC

LBC x 15 IC


SSH x 100

Squats x 50

American Hammers x 30

Dips x 20

High Knees x 60

Mountain Climbers x 20

Lunges x 25

SSH x 90

Side lunges 15 each leg

Merkins x 20

Bobby Hurleys x 25

Flutter kicks x 25 count right leg

LBC x 30

Obliques x 20

Dirty birds x 20 each side

Baby makers x 30

Burpees x 10

Squats x 60

Plié squats x 40

Wide arm Merkins x 20

Butterfly WW1 x 20

SSH x 100

Mountain climbers x 25

Mary ( pax choice for last 5 min)

Prayer Rrquest: HIPAA, Clavin’s M, Timeframe’s Dad, the nation.

Good work everyone.  It was great to have so many out this morning.

YHC took us out


Growleven intro

12 Men showed for a Wednesday morning, pushing ahead of the fartsackers.

The Thang:

30 SSH

21 Imperial Walker

Mosey to Parking lot.

Backwards Running 20 Yards

Karaoke Facing the building for 20 Yards

Karaoke Facing the street for 20 yards

Mosey and then 20 Hand Release Merkins OYO

Mosey around to Gaston’s Hill

Growleven’s starting at bottom of hill.

1 Mountain Climber at the bottom of the hill. 10 Hand Release Merkins at the first mailbox.

Increase to the next mailbox each time while switching the numbers to 10 and then 1.

Everyone met at the top after completing. Plank, Shoulder Taps, Left then right arm up, elbow planks with touching in front while the 6 arrived.

Start at first mailbox at the top. 20 Squats

2nd 20 Monkey Humpers

3rd Squat Jumps 20

4th Calf Raises 20

5th wide leg Calf Raises

Rinse and repeat increasing by 10 each time.

We made it through the set of 40 each.

1 minute left so we mosey back to the start.

The Moleskin:

Oh, the fun we all had including me. The hill workout was hard for me as well. Everyone did awesome and it was great to see all the Kotter’s back out in the gloom.

Hope we keep with this energy and grow some more. We can help other men which in turn helps us as well.

Mt. Mitchell planning maybe.

Prayers to family members, Ending Covid, and for the country to heal.

Gastone Out


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