F3 Gastonia

Fitness, Fellowship, Faith

Day: June 9, 2020

The Storm 6/2

13 men at The Storm on 6/2.  Went like this:


10 Burpees


The Thang:

Mosey to the roundabout in front of school.  Exercise called here is a WOD called DEE!!

4 Rounds

40 Squats

30 Hand Release Merkins

20 Burpees

400 meter run

Perform the 3 exercises, then run up the hill to the roundabout on main road.  That is one round.  Perform the exercises again, run down the hill to school to complete round two.  Do the exercises and the up and back down to complete the 4 rounds.  This wasn’t easy, especially with that dang hill.  Good work men.

Next mosey to school.  Here we did 2 rounds of:

10 Hip Slappers (IC)

10 Dips (IC)

10 Derkins (IC)

With some time remaining line up facing the parking lot for some Dirty 11’s.  Start out with 10 Big Boys, run to other side of parking lot for 1 Imperial Walker Squats.  Run back to start for 9 Big Boys then 2 IW Squats and so on.  Only catch is stopping each time you pass the halfway mark and do 2 Burpees.  We got about half of this workout complete before we ran out of time.  Mosey back to the flag!  Time!!!!


Prayer reqo



Appreciate the chance to lead today!!


Sister Act



Hill work at Folsom

Warm Up

30 SSH

20 Merkins

10 Burpees

Mosey to the first hill

Bear crawl 11’s

CDD at the bottom

Squats at the top

Finish up time to mosey to the next hill

Sprint up 1 burpee

Jog down 2 burpees

Sprint up 3 burpees

Jog down 4 burpees

We done this to 10 and it was terrible!

Time to mosey towards the flag we had a shovel flag but everyone looked like they would enjoy a trip up to the front for the pledge so that’s what we done.

First light pole

5 burpees, 5 Merkins, 5 Shoulder taps

Second light pole

6 burpees, 6 Merkins, 7 Shoulder taps

We make it to the small triangle and I ask Sister Act, Dr Seuss and Sparky for 3 workouts at each corner.

1st point 10 Jump lunges

2nd point 10 Burpees

3rd point 10 American Hammers

We knocked out 2 rounds of that and then continued to the flag stopping at the next two poles

7 Burpees, 7 Merkins, 7 Shoulder taps

8 Burpees, 8 Merkins, 8 Shoulder taps

We get to the flag say the pledge and get

9 Burpees, 9 Merkins, 9 Shoulder taps

Mosey back to the parking lot to finish up with giving our FNG his name!

Welcome Hose Pipe!

Prayer Request

Continue to pray for my M as our baby makes her way to our family! She will be here by the weekend

Sister acts family

Our Community and police officers

Pick someone out that comes into your head and pray for them no matter what. We need to be in prayer for each other wether we know what they need or not, God knows exactly what each of us needs. The power of prayer and the power of our God is awesome we just have to believe and follow.

Thank you for the support men!

Round Up


Down Dawg

It was a warm, muggy, and dry 75 degree morning at the Bulldog.  As the regular HIM’s rolled in we gathered in anticipation curious to see how the mornings workout would unfold.  There as usual were smiling faces and great chatter before the stroke of 5:30 am.  A perfect way to start the day.


5:30…Let’s get going!



SSH x 30

Mountain Murpees x 5 (this is an original combination of some classics.  From standing, down to plank, 2 mountain climbers, 2 merkins, back up and complete the burpee).

After that there was quite a but of Yoga, some core, just a touch of some light jogging, squats, calf raises, and more yoga.

Prayer requests:

Please continue to pray for Clavin’s M

Dry Rub’s M

Timeframe’s Dad

The civil unrest



Stoganoff’s 2.0

Whopee’s 2.0

It was a blast this morning fellas.  As always I was honored to be involved this am.  Such a great group.  Everyone pushed hard and did great.  I really appreciate the fellowship and comradery.

Have a great day.



K.I.S.S @ The Storm

YHC was having trouble for some reason designing a routine for the gloom of this morning.

It wasn’t fancy, it wasn’t pretty, but everyone got there money’s worth…. maybe.

0530 arrives with 9 joining YHC.

No FNGs, so a brief disclaimer, which lead to The Pledge of Allegiance.


10 Merkins OYO

Main Dish:

To start, we did a lap around the edge of the main parking lots.  This lap included moseying, nurring, karaoking, skipping, side steps and 5 burpees for a train, with the destination being the lower parking lot near the stadium.

At the parking lot, partner up for some Dora.

P1 does the exercise, P2 mosey around the loop. Flapjack.

100 HRMs
200 Squats
300 Flutters (Count 1 Right Leg only)
400 Air Presses.

From here a meander turned into a mosey to the school for some 11’s.

Dips at one end, Calf Raises at the other.  The catch being, each direction, a different form of locomotion had to be used. (meander, nur, mosey, bear crawl, skip, karaoke, high knee, toy soldier, etc)

This had to be cut short for time.

Prayer Requests were voiced and Top Hat took us out.

Termite has next week…


Watts Up Powering Down

Tater Hole wasn’t there. Neither was Huck.

Warmup-10 imperial walkers in cadence,10 cotton pickers in cadence, 10 side-straddle hops!!


The thang— mosey to Walmart and partner up for 100 burpees, 200 Hip-slippers, 300 Big Boy sit-ups while partner runs laps around Walmart.  There was so much mumble chatter that people thought we were protesting and rioting Walmart.  This simple but effective workout took up all the time

Always a pleasure being in the gloom with you Hims

We had a FNG who hated cam newton so welcome our new brother Newton.

Closed with COT and Prayer!!

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