F3 Gastonia

Fitness, Fellowship, Faith

Author: Dolph_Gashouse (page 1 of 6)

Mumble Chatter

YHC showed up to Parking Lot full of the boot camp girls and had to park in last spot which worked out pretty good.  As the Pax showed up the girls took off on a run.  So we had the parking lot once again.

Warm Up;

SSH x 10, 5 Burpees for the train, and 5 more due to the mumble chatter, Don Quixote x 10.


Curls, French Curls, Squats, Front Raise, Good Mornings, Squat Press

BlockBuster –  Only the twist was to never put the block on the ground.  If you have never experienced the BB, it consists of 1/2 mile run and 3 rounds of 6 exercises with the 1/2 mile run in between each round and at the end.  So when the Pax heard the instructions and ran by the truck to get the coupon and complete the first 1/2 mile with the block, the chatter started.  I think all the Pax had a little anger to get rid of this morning due to the 1st lap.  During the first round of exercises YHC could only hear one or two of the Pax counting while the others were heckling the Q.  OMAHA! Set the block down and complete the 1/2 mile.  All the mumble chatter made it a little difficult to get through the next 2 rounds, but we made it.  Pledge


The mumble chatter was definitely the most I have heard in a while.  Thanks guys.  There was a good push by all this am.  #DRP.  That first 1/2 mile was brutal, but all Pax pushed through and got it done.  AYE!  That will be the goal, to run all 4 laps with the block!  There will be more Burpees next time!


Announcements, Prayer Requests; Sargento took us out.

Just Trying to Stay Warm!

4 #HIMs showed up for yet another chilly workout.  YHC had a workout put together from last week that should keep everyone warm, Maybe.

Warm Up;

SSH x 15 IC, Mericans x 15 IC, Squats x 15 IC, Toy Soldiers x 15 IC, Frog Kicks x 15 IC, 1 min elbow plank.


Mosey to the concrete stairs behind the 100 year old brick building.  Run up stairs and around the building 3 times.  Meet back at the top of the stairs and mosey over to the bridge.  Pax find a piece of wall and perform 20 Donkey Kicks and 20 Hip Slappers both IC.  Mosey to the BBall Court.  Baseline 5 burpees, crab walk forward to foul line, bear crawl to half court, crab walk to next foul line, bear crawl to baseline for 5 more burpees.  Now Reverse it.  5 Burpees, backwards crab walk to foul line, backwards bear crawl to half court, B crab walk to foul line, B bear crawl to baseline for 5 more burpees.  Next was 5 burpees and Inch worm to foul line, alligator push up to half court, then YHC called Omaha.  Lunges from half court to baseline with 5 burpees.  Reverse lunge to half court and Inch worm and alligator push up to base line for 5 burpees.  Partner up, P1 wheel barrow to half court and switch, P2 goes to the baseline.  YHC tried the empty wheelbarrow, which is inverted form of the wheel barrow.  Very tough.  Had to Omaha this as well.  Mosey to the gazebo, stopping at bridge for 10 Donkey Kicks and 10 Hip Slappers both IC.  Plank up at the gazebo for Pax alternating pull ups.  Pax is planking while 1 pax gets 5 pull ups and falls back into plank line.  3 rounds and 1 round of ToetoBar.  Next was Dora at the bottom of the Hill.  20, 30, 40;  2 rounds of 10 mericans, 15 squats, 20 LBC’s.  This dora was completed an individual with a Hill Sprint after each set of 10, 15; we didn’t make it to 20.  Time

COT; Pledge, Announcements, Prayer Requests

BOM; Thanks Dr. Suess for taking us out.

Moleskin; Always a pleasure to lead you men.  Nice work coming out in the COLD and getting better.  TClaps to Dr. Suess for pushing the Q today.  Not much mumble chatter because we were all trying to stay warm.  Didn’t take to long and I appreciate you men that were out there with me.

Where’s the suggestion box?

9 #HIM appeared in the gloom this am at #GoatIsland.  Welcome Timeframe and again Tater Hole.  Start off with the pledge, no FNG’s.

Thang; Mosey about 1/4 mile around grass area side walk 1 lap and circle back up at the parking lot for 3 rounds of 5 exercises with the 1/4 mile mosey after each round.

100 SSH, 100 LBC’s, 100 Squats, 25 Mericans, 25 Burpees

Hipslapper 15 IC

5 min of Mary by selected Pax; Nolan Ryans are great!

Nice work Pax!!

Moleskin; There was not a lot of mumble chatter going on.  The first round went by and it started from Tesla calling out the Q for moving to the grass to perform the LBC’s.  The pax didn’t know that I have a tube of vagisil in the the truck.  15 Hipslappers were added to the weinke.  Somewhere there were a few suggestions made by an unnamed pax and he was directed to send them to the Weaselshaker.  The workout was simple but effective.  Good job fellas.  #TClaps to ShortSale, man was killing the burpees this morning.  BreakerBreaker was pushing the rock as well.  Aye!

COT; Announcements- Toys to Bandit for delivery on the 12th, Jan. 6th Joe Davis Run, Advisory meeting 17th, Shoe drive contact Pizzaman Prayer Requests- Mayor’s recovery, BreakerBreaker’s son, Brownstreak, each other, Country

Thanks Dr. Suess for leading the prayer

ShortSale with the Q next week.



YHC hasn’t ran the VERN in a while so that’s what we did.  10 #HIM showed up and at 0530 we had a train come through for the warmup.


10 Pullups, 20 Dips, 25 Mericans, 30 LBC’s run a lap around sidewalk of the Gazebo area, approx .25 mile after each exercise.  Repeato 5 times.  AYE!

COT, BOM; Pledge, Announcements, Prayer Requests, Pizza Man and family with loss of Grandfather.  Country. Family/ friends of young student, each other.  Namorama

Tophat took us out.

Moleskin; The vern is good workout, doesn’t need much explanation, just work.  Spreads the Pax out a little but allows for some trash talk in passing.  Nice work by all Pax.  #DFQ!  We put in a little over 4 miles!  It’s always and honor to lead you men.


YHC had the Murph planned for this am, however was not sure if Slim Shady was taking the Q or not.  When 0530 hit it was the 3 of us so we decided on a 3Q.  Each of us would lead for 15 minutes.  Pledge

Tesla; SSH, Merkins, IW, Copperhead squats; Mosey to the low end of the parking lot for Burpeecides on the lower parking spaces; Mosey to the bridge and plank 3 yrds apart and bear crawl in out of pax to middle of bridge.  Mosey to end of Bridge.  Time

Dolph; Mini Murph, Run lap around playground perform 5 sets of 10 pullups, 20 mericans, 30 squats, run another lap.  Time

Slim Shady; Triple Nickel across bridge; 5 monkey humpers run across bridge 5 CDD’s run back.  Repeato X 5.  Mary

COT; Namorama, Announcements, prayer requests

BOM; Tesla took us out

Moleskin; We had dedcided on the 3Q and were underway when Shadrap made an appearance.  Good work guys.  #ISI


WAO BlockBuster

Coming off the Tuna 200 YHC thought that the BlockBuster would be a good workout to bring back.  Mayor made the suggestion of incorporating the stairs that led to the upper lot so I couldn’t disappoint. After dropping off the coupons, I made my way to the parking lot to wait on the Pax.  We might have to find a new place to park at #GoatIsland.  I believe there are 4 different workout groups taking place now.  As the Pax rolled in I started counting to make sure everyone would have a coupon.  12 on the money.  Let’s go get it.




Thang; Mosey around sidewalk and incorporate stairs for 2 laps, ( just over a 1/2 mile) then meet in the upper parking lot where the coupons were waiting.

6 exercises with coupon for 10 reps IC per exercise.

Curls, French Curls, Squats, Overhead Press, Good Mornings, Front Raises

Run 2 laps.  Repeat exercises.  Run 2 laps. Repeat exercises.  Run 2 laps.

Circle up for 5 mins of Mary; 10 burpees OYO, 10 Monkey Humpers IC

Moleskin;  Nice work by all Pax, there was a train somewhere in the mix so we hit 5 burpees OYO.   Gastone asked when the fun was going to start and I told him it started when he got out of the car.  Thanks to Spec and Slim Shady for the push on the runs.  I have learned that fitness at any level  is mostly mental.  There is a battle taking place inside your head and all you have to do is keep pushing through what your mind is telling you.  The last leg of the Tuna 200 had me fighting this same battle and no matter what DFQ!  It was an honor to lead you men.


Announcements, Prayer Requests

Thanks Gastone for taking us out.


YHC had to plan for quick beatdown this am at #GoatIsland because of an event at work.  It came to mind on the way over and at 0530 there were 8 more Pax ready to go.  No FNG’s so straight to the warm up.


Mosey to the VFW wall for 1 minute of Hipslappers.  Run past Floyd and Blackies to stoplight, .25 mile. 1 minute of flutterkicks, run back to the VFW parking lot for 1 minute of squats.  Run back to the stop light for 1 minute of mericans.  Run back to VFW for 1 minute of burpees.  Run back for 1 minute plank.  Run back to VFW.  Then YHC handed the lead off to Gastone and all I know is there was more running involved, but backwards.  Nice work this am men.

Mayor started the mumble chatter at the hipslappers with a comment about the past weekend results of the burpeethon, ( little did he know the hill we were getting ready to run up and down for 2 miles) and then there wasn’t much more.  There were discussions about how to handle a turd at one point.  #showtoknow.   Great effort by all Pax.  #ISI  Thanks to all Pax for coming out.  Nice to have a good crowd post.  I’ll be looking for you in the future.  Slim Shady has the Q next week, so come out and see what he can deliver.  It’s an honor to lead you men.

Burpeethon Training

7 #HIM enjoyed the Burpeethon training.  YHc was planning to go with BlockBuster and had nothing planned and Mayor made the call for no BlockBuster, sooo.

Warm Up; All x 15 IC

SSH, Mericans, Imperial Walkers, LBC’s

The Thang;

Mosey 1 mile cicle up at the weight room in the parking lot.  YHC thought with the BurpeeThon coming up we could use some training.  The parking lot is approx 100 yds with three islands. Island 1 perform 5 mericans, run to 2nd island perform 5 squats, run to 3rd island perform 5 burpees, sprint back and plank for the six.  Once all pax are in run a lap around the school, .25 mile.  Meet back at the start 30 flutterkicks IC and repeat exercises with 10 reps each island, plank for six, run lap around school.  30 FreddieMercury IC.  Repeat exercises for 15 reps at each island.  Plank for the six.  Stroll to the weight room wall and perform 10 Hip Slappers IC, run 200 yds.  Repeato.  Mosey to the flag for the pledge.

Moleskin; We covered 3 miles with plenty of burpee training.  Not much chatter at all this morning.  YHC will keep this one in the memory bank as well.  Nice work by all this morning.  Nice to see the push given by all this am, and the will to keep going.  #ISI #DFQ.  It was an honor men.

Thanks for taking us out Mayor. Continue reading

Spec’s VQ

7 #HIM showed up for the Spec VQ.  No disclaimer, all veterans present. Pledge.

Warmup; SSH x 10 IC, LBC’s x 10 IC, Morracon Night Clubs x 10 IC

Mosey to the Rec Center; Burp/ Mercs up to 10, Partner up for 1 min Dips and LBC’s for 2 rounds.  Mosey down stairs and box jump up the concrete bleachers, rinse and repeat.  Wall sit while one pax runs to top of stairs and back then the next man goes.  Wall sits, planks, and SSH were done until all Pax complete one round.  Hand off to YHC.  Pax gather at Rec center partking lot for 11’s with squats and CDD’s.  Mosey back to gazebo for one round of the Vern.  10 pull ups, run one lap around the grassy area.   Back at the gazebo 20 dips, run another lap.  25 mericans single count and 30 LBC’s.  Mosey back to start for COT.


BOM; Spec took us out

Moleskin; Spec nice job this morning sir.  Keep up the good work.  Nice push this morning men.  Took a little while but we did get the mumble chatter going.  We seemed to make it without waking any of the locals this morning.

Folsom Vern

YHC was thinking last night what to bring out to Folsom, then the Vern hit me. There were 2 in gloom when I arrived and 2 more showed up. There was short warm up and then the directions for the vern were given.

The Vern
Start at the play ground area.
10 pullups run 200 yrd
20 dips run 200 yrd
25 merican run 200 yrd
30 lbc’s
Repeat 5 times

The Q had a little trouble with the Imperial Walkers during the warm up and chose to stop and start over. Cadenece was a little off. The Vern is always a good one, this time was no different. It didn’t take long for the Pax and Q to get the sweat rolling. The Pax figured out pretty quick what was coming next after the first 2 rounds. Not to much mumble chatter, just knowing what was next seem to keep it at ease. Strong work by all. TClaps to Huck, well done sir.

Prayer requests, Announcements, Namorama
It was an honor to lead you men. #DRP
Thanks Huck for taking us out.

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