F3 Gastonia

Fitness, Fellowship, Faith

Day: June 22, 2020

Where’s the Site Q @ The Ricky Bobby?

Sargento, we missed you on 6/17/20.





Warm Up:

Seal Jacks

Copperhead Squats

Cotton Pickers


Triple Nickels

Merkins and Monkey Humpers along the front of the school

Burpees and Bomb Jacks along the side of the school

Crunchy Frog and reverse LBC’s along the back of the school


Calf Raises x 120


At the benches:  Dips and Step Ups (ea. Leg) x 10, 15, 20, 15 and 10

5 Burpees for the train

Bear crawl to the front of the school

Wagon Wheel with LBC’s up to 7 (Hold position when not doing LBC’s)


Last Q in My 30’s

I took the Q for my last day as a 30 something and knew it would be 40 themed. First thing that came to mind was to do some 40yd sprints of course. I was having a hard time thinking of other things to do so I just ran with the 40yd sprints and made it into the 40-40-40!  I made sure to give the region a warning for this one. I know how most of you guys hate sprints.  I guess the warning worked as the crowd was a little light for this time of year. 5:30 and lets roll!





Mosey to Small Field


The Thang:


40yd sprint every 40 secs x 40 reps

This was really stupid yet rewarding all at the same time. Luckily we had some guys turning up the mumblechatter to keep our minds off the count.


Finished up with some stretching and a mosey back to the flag.




Post-Father’s Day at Mt. Hollywood

2 Pax drove in + 2 Pax jogged in=4 Pax for Hollywood


Mosey to church..uphill

Quarter Pounder

Sprint 25 yards-25 Burpees-NUR back 

Sprint 50 squats-NUR back

Sprint 75-75 LBC’s-NUR back

Sprint 100-100 Plank Jacks-NUR back

7 of Diamonds

At each of 4 corners: 

Round 1– 7 Mike Tysons

Round 2-14 Flutters -In Cadence 

Round 3- 21 Merkins

Round 4- 28 Squats

Mosey back to school

Triple D:

Round 1:

Dips- In Cadence x10 

Dan Taylor- 1 Squat:2 Lunges, 2:4, 3:16, 4:8, 5:10

Dying Cockroach- In Cadence x10 

Round 2:

Dips- In Candence x15

Dan Taylor- 6 Squats:12 Lunges, 7:14, 8:16

Dying Cockroach- In Cadence x15 

Round 3:

Dips- In Cadence x20

Dan Taylor- 9 Squats:18 Lunges, 10:20

Dying Cockroach- In Cadence x20 

SA jogged around the parking lot for the even 2.50; Freon was too tired to jog much more..having had a rack o’ribs and sweet potato casserole on Father’s Day; Red Ribbon jogged off into the sunrise; YHC turned around and “drove” back to the school after forgetting the flag.


Annihilation begins this Saturday at Folsom with Goldigger taking the first Q.

Prayer Requests:

SA’s daughter and family


YHC took us out.

Thankful for this small, but terrific group of HIMS pushing themselves despite fatigue and maybe a little overindulgence!





Shoulder Destroyer

It’s quite a drive to Sandlot for YHC so it’s been a while since my last post there. Seems like they work the legs and arms pretty hard based on the backblasts, so I decided to give the shoulders and upper back a good beating this morning. Stroganoff and Dirt got in a little EC and 11 total PAX at 0530. Disclaimer, Pledge, Warm up and off we go.


Mosey down Riverwood Drive stopping at each cross road for 5 Burpee’s then head to the lot at Food Lion.


Quick round of Ab work consisting of 20 LBC’s (IC), 20 Flutter’s (IC) and 10 Big Boys (OYO) then over to the wall.


Partner Dora

100 Dirty Hookups

200 Hip Slappers

300 Merkins

This sucked! Shoulders were smoked after this, but there was still plenty of time left and more on the Weinke.


Another round of Ab work (same as above) to give our upper body a chance to recover and then over to the lot at Planet Fitness for a Quarter Pounder.

Run 25 yds, 25 Werkins, NUR back

Run 50 yds, 50 American Hammers, NUR back

Run 75 yds, 75 squats, NUR back

Run 100 yds, 100 Mountain Climbers, NUR back


Another round of Ab Work and time to head back to Startex stopping along the way for 5 more Burpee’s and a couple minutes of Mary.



Living Right is HARD

Galatians 6:9 – “Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

Doing good is hard work and at times we all doubt whether it matters. At times it can often seem overwhelming and start to feel like there is so much to do that we can’t possibly do enough. As Christ followers, we must trust in Him and rely on Him for our strength so that we can persevere and reap the reward of eternal life.



Annihilation at Folsom on June 27th

PT test at Gashouse on July 18th – Painlab and bootcamp combined, Yank and Folsom are open

Tube takes over as Painlab Site Q on June 27th


Prayer Request

SA 2.1

HIPAA recovery

T Square and family


Pedal’s Dad

Stinky Bird’s Dad

Round Up and family


YHC took us out.


Sandlot and Neverland are great AO’s with lots of areas to work. The regulars here are a great group of PAX and if you haven’t had a chance to post here try to work it in soon. You’ll be glad you did. Thanks for the opportunity to lead and the push from each of the PAX this morning.


I’m Broke

Psalms 127:3

It was a beautiful morning at the sword. Some ran, some walked, and some rucked. Great work and fellowship was put in by all.

The weekly version is

Psalm 127:3 Behold, children are a heritage from the LORD, the fruit of the womb a reward.

Prayer Request

  • Round up and M
  • Stogie’s M
  • Bed Pan travel
  • The Nation


  •  Annihilation AO starts June 27th at Folsom
  • PT Test July 18 at the Gashouse


Thank you for the opportunity to lead.

Big Pappy

Big Crowd at Folsom

YHC rolled through Big D a little early on Saturday morning and there were PAX scattered all through town getting in some EC. The parking lot was almost full at 0615 and YHC was thinking about how to rework the Weinke to ensure that the large group would get the proper beatdown. 31 PAX at 0630 and its time to put in some work. Since we had an FNG a full disclaimer was given, pledge was said and warmup was skipped. Off to the tennis courts to get started.



5 Burpee’s on the first court then run to second court for 5 Merkins. Back to start for 5 Burpee’s then to third court for 10 Merkins. Rinse and repeat across all courts increasing Merkins by 5 reps each court.


Rinse and repeat as Hammercides

5 Big Boys at start and increasing reps of American Hammers


After a mosey up to the horse arena, partner up and let’s do some Dora. One partner performs the exercise while the other runs a lap on the track. A shorter run was offered, but these rock pushers all took the long route.

100 HR Merkins

200 Big Boys

300 Squats (YHC originally called jump squats but was quickly informed of how bad an idea that was)


Over to the bleachers for a Triple Nickel

5 Diamond Merkins at the bottom, up the bleachers with a squat on each level then 5 lunges at the top. Back down the bleachers with a squat on each level.

Rinse and repeat x5.


Getting short on time so back to the start and finished off with 10 Burpee’s.



We need to Transform

Romans 12:2 – “Do not conform to the pattern of the work, but be transformed by the renewing of your mind.”

Conforming – behavior / works from the outside in

Transforming – changing character / works from the inside out

Restated (Broke version) the verse could be said this way – Do not behave as the world behaves, rather trust in the Lord who lives in your heart to behave in accordance with his will.



Annihilation workout at Folsom on June 27th

PT test at Gashouse on July 18th – Painlab and bootcamp combined, Yank and Folsom are open


Prayer Request

SA’s 2.1

Each other and the day to day battles that many are facing

HIPAA recovery from hernia surgery

Round up and family

Get in a Shield Lock and get involved with Whetstone


YHC took us out.


Welcome to Jacob Spikes, now known as “Higgins”. Great crowd this morning and a lot of relatively new guys really pushing and posting on a regular basis. Iron sharpens Iron and you need to look no further than the Gashouse to see this in action. PAX were pushing each other during EC, going back for the Six and offering encouragement all thru the workout.  Great morning and greater group of HIM’s.


I’m Broke

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