F3 Gastonia

Fitness, Fellowship, Faith

Day: June 29, 2020

Figure 8

First blast post so be patient.  Started out the morning with greetings to the new FNG’S then went at it and warmed up with a 1mile run around Mt Hollywood.

Introduction of figure 8

8 rounds of the following:

Merkins 8x and mike Tyson’s 8x go to next point

Leg flutters 8 and Little gumby 8 in the woods (everyone’s favorite )

LBC 8X Dying Cock ROACHES 8

Plank JACKS 8x Squats 8x

Everyone was so happy we finished with 11’s American HAMMERS  and CDD ( NOTE THE OLDEST GUYS DID THE MOST SUESS AND TERMITE NOT TO BRAG…)

Several prayer requests and a few announcements I should have written down because old people can’t remember all this stuff … thanks guys enjoyed the warm up session !



Good Group For The Soup

It was a hot soupy but dry Wednesday morning at the Labyrinth.  Very nice group of HIM’s gathering for the imminent beat down.  Everybody seemed in good spirits and ready to get this thing moving.

5:30…Lets Go!


Warm up:

Mosey to the bank for a quick 5×3.  This was SSH one side and merkins on the other.  Everyone seemed to have a good time with that.

The Thang:

Mosey to the newly paved Planet Fitness parking lot for a bit of work.

There are 4 long parking lines that we would use for this part.  The instruction is to complete x10 per line, mosey around that back of Planet Fitness, and return to start with 50 LBC’s.

The called exercises were:


Jump Squats

Mountain Climbers


Next was a but of Mary.  This included:


Leg Climbers (a real pleaser)

Oblique crunches


Next we moseyed to the wall for some wall sitting action.  Had some overhead claps.  The jokes and chatter were flying around at this point.  It was fun.

No touch partner work included P1 staying back with AMRAP merkins until P2 moseys to the far curb and back…flapjack x 3.


Kareoke right and then left on the way back.

Once back Whoppee led merkins for approx 1 min until times up.

Great work fellas.  It was a real honor.

Prayers for EZ Rider’s family members



First responders


Broke is having a PT Test on July 18th.  Sounds like LOTS of fun.

Until next time.



Don’t worry

7 men posted at The Sword this morning.  The Word today was Philippians 4:6-8

Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus.

And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise.


Prayer requests: each other, our country, Sparky’s uncle, Mayor’s coworker.

YHC closed us in prayer.

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