F3 Gastonia

Fitness, Fellowship, Faith

Author: Dr. Seuss

Search Party

10 men for a mild-weather morning and my first Q at The Storm.



SSH x 10 IC

Don Q’s x 10 IC

SSH x 10 IC

Moroccan Nightclubs (just for Tophat) x10 IC

The Thang:

Mosey to side of school for Catch Me if You Can:

Pax 1 performs routine while Pax 2 runs backwards. After routine, Pax 1 sprints to Pax 2 who performs routine:

5 Burpees

10 Plank Jacks

15 LBC’s

Rinse and Repeat 3-4 rounds.

Mosey to circle for start of 1 Minute Total Body Workouts

1 minute of each for arms: CDD’s, Dips, Wide Arm Merkins

Mosey to ramp behind school for:

1 minute of each for core: Flutterkicks, Dying cockroaches, Holding Superman

Mosey to front of school for:

1 Minute of each for legs: High Knees, Mountain Climbers, Imperial Squat Walkers

Leg Wrecker– 3 Laps:Pax break up into two teams

Pax 1-Lt. Dan’s (Squat, 2 Lunges) until they reach Pax 2 who are holding Al Gores

Quick Mosey around school, which was omaha’d for time, so Pax turned back. Where’s Tophat? Pax began a search as per military code: “Leave no man behind”  Not to worry, he and Weezie emerge from around the school.


Forge on Wednesday at Grits and Greens, Lowell 6:30

3rd F Event at the Porch at Parkwood Friday 7 pm

Speed for Need 5K this Saturday at 9 am


Prayer Requests


Word:  Line from the song “He will Hold Me Fast”: When I feel my faith will fail, Christ will hold me fast; when the tempter would prevail, He will hold me fast..”

Rely on Christ today:  His Word;  His promises;  In His strength, not our own.



Slim Shady took us out in prayer.

As always, a blessing and honor to serve!

Seuss- over and out.



Bernie Lost in Omaha

Nice morning for a workout at The Goat. While it wasn’t in the 60’s, It wasn’t snowing either.  Terrific to have Moses and Tatorhole with us today; always great to workout alongside Abba and Dolph!

Warm up:

Moroccan Nightclubs 15 IC

Plank Jacks 15 IC

Imperial Walkers 15 IC

LBC’s 15 OYO



Ring Around the Mosey (Mosey around the buildings)


Pax partnered up; one Pax  ran Bernie Sanders across the yard and up the hill (which we omaha’d due to holes), and mosey back while other partner performed :

50 Burpees

100 Overhead Squats

150 Merkins

200 Big Boys

250 SSH

Ring around the Mosey

Grab a wall for 20 Dips; 20 Step-ups OYO

To Gazebo for a little “Six Pack” workout (1 pull-up/5 Merkins; 2 pull-ups/4 Merkins…)

Fellowship Mosey to Bridge for “Walk Like an Egyptian”  (lunges while last Pax jailbreaks to front) over and back.

Rinse and Repeat at wall: 30 Dips; 30 Step-ups


No Announcements

Prayer Requests: Keep each other in prayer

The night before at The Forge, Freight spoke on friendships from “The Book of Manly Men”.  He talked about the importance of true friendships. YHC gave a quick reminder of the ultimate friend we have in our Lord Jesus who took away all of our sins, took upon Himself the wrath of God in our place, and gave us His very righteousness.

YHC took us out.

Truly very thankful daily for all of you. It was an honor to serve as Q!



“Sorry Train, We’re Done”


Warm up:


Don Quixote ×15


Mountain Climbers

The Thang:

Mosey over the bridge to far parking lot.

BLIMPS:  oyo four corners

5 Burpees, sprint between four corners

10 Lunges, mosey between four cornets

15 Imperial walkers, run backwards between four corners

20 Merkins,  sprint between four corners

25 Plank Jacks, mosey between four corners

30 Squats, run backwards between four corners

Mosey back across bridge..be careful of those stray boards, men.

Took a wall for 20 Dips, 10 Step ups each leg.

Mosey to upper lot for ATM’s..(loud train behind us) so I’ll repeat..ATM’s:

15 Alternating Shoulder Taps IC

10 Tempo Merkins IC

10 Fast Merkins IC

Rinse and repeat

Mosey back to starting point for some Mary.


One more train tried to interfere with us, but we were done doing our “thang”.

Prayer Requests: those experiencing physical illness (we missed you, Dolph) and mental illness issues.

Mayor’s request for wife’s colleagues.

Announcements: None, just a reminder to join us at Grits and Greens on Wednesday’s 6:30 pm for physical and spiritual nourishment. This week’s discussion was lead by Sparky on forgiveness.

Just a word also that Christ forgives us for our sins past, present, and future. Also, He takes our sin, we get His righteousness. Remember who we are in Christ as we go forward in this day.

I am truly thankful every day that God has put me together with this group of men. Thanks for your support; it was a pleasure Queing today. You are in my prayers constantly.



What’s My Shape? at Goat Island

Dr. Seuss’ VQ co-Q with Slim Shady

Warm Up:

Toy Soldiers

Side Straddle Hops


Moroccan Nightclubs


Workout Q:

Triangle-15 of each; 2 rounds

Imperial Walkers

Russian Dips


Square-10 of each; 2 rounds

Mountain Climbers

Dying Cockroaches


Flutter Kicks

Pentagon- Triple Nickle

Big Boy Sit-ups

Run over bridge

Jump Squats

Message by Slim Shady: God has given us each: Spiritual gifts, Heart, Abilities, Personality, Experiences to fulfill our unique purpose

Thanks very much for all those who came out for my VQ! If you’ve not been to f3 for awhile, please come back. We miss you.

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