F3 Gastonia

Fitness, Fellowship, Faith

Author: Jon Surratt

Cool Down in Mt. Holly

The weather is finally starting to cool down, and it was a great morning for a good workout in beautiful Mt. Holly.


20 SSH

20 Moroccan Night Clubs

10 Imperial Walker

Quick mosey down Glendale St.:


10-Burpees; 20-Smurf Jacks; 30-Merkins; 40-LBCs; 50-Squats

And we ran around the parking lot between each exercise.


Next moved to new location

Wall of Fire:

While the group did a wall sit squat, one person would do: 20-Wide Arm Merkins; 20-Futter Kicks; 10-Burpees

Each person would take a turn doing the exercise while the others held the wall sits.

Mosey back to the site.  We had a few minutes left so we did some 50 calf raises per leg.

Pledge of Allegiances




VQ in Mt. Hollywood

The morning started out with some confusion about who was going to be the Q.  I had mentioned to Tiger that I would be the Q a few weeks earlier, I should have followed up with him on that (my bad).  It was my first time being the QIC ( or Virgin Q).

We started out with a warmup:

SSH x 20 IC

Moroccan Night Clubs x 20 IC

Imperial Walkers x 10 IC

Then we took a Mosey down W. Catawba Ave. to the South Capital Bank Drive Thru.  It has been kinda wet lately so I wanted to find a dry area to workout.  While in the parking lot we performed the pledge, and then proceeded with the workout.


Dora 1-2-3

We partnered up to reach cumulative exercise goals.  One person would run around the block while the other performed the exercise.

Diamond Merkins x 100,

American Hammers x 200

Bobby Hurleys x 300

After this was complete we took a short Mosey to what I am calling the Mt. Hollywood Pit.


Donkey Kick OYO

Bear Crawl to the other side of parking lot

Merkins OYO

After we completed this workout we Moseyed back to the Mt. Holly Middle School parking lot.

We circled up and finished out with a few more exercises.

Finished up with announcements and a prayer.

Thank for those who came out for my VQ.

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