F3 Gastonia

Fitness, Fellowship, Faith

Author: Sister Act (page 1 of 8)

Folsom 2/1

15 men showed up to Folsom ready to put in some work.  No FNGs, time to work!


Grass pickers

The Thang:


Short mosey to the tennis courts.  First workout called here is the “Killer B’s”!!  We all lined up on the side line of the first court.  It goes like this;

Broad Jump 10 yards

10 Burpees, 10 Bonnie Blair’s, 10 Big Boys

Broad Jump 10 yards

10 Burpees, 10 Bonnie Blair’s, 10 Big Boys

Broad Jump 10 yards

10 Burpees, 10 Bonnie Blair’s, 10 Big Boys

Bearcrawl 30 yards back to start line

Complete this for 3 Rounds.

This was a gasser for sure.  That was 90 Burpees, 90 Jump Lunges, 90 Big Boys, Broad Jumps, and Bear Crawls in the first 20 minutes of the workout.  Nice work men!!

We would stay on the tennis courts for the next exercise.  We all lined back up on the sideline of the first tennis court. Start with 10 Hip Slappers, mosey to other side of the first court for 10 Hand Release Merkins, then mosey back to start.  Then 10 Hip Slappers, 20 Imperial Walker Squats, mosey to other side of 2nd court, 10 HR Merkins, and mosey back.  10 Hip Slappers, 20 IW Squats, 30 Peter Parker’s, mosey to 3rd court for 10 HR Merkins, mosey back.  10 Hip Slappers, 20 IW Squats, 30 PP, 40 Flutter Kicks, mosey to 4th court, 10 HR Merkins, mosey back. 10 Hip Slappers, 20 IW Squats, 30 PP, 40 Flutter Kicks, 50 SSH, mosey to 5th court, 10 HR Merkins, mosey back.  Finally 10 Hip Slappers, 20 IW Squats, 30 PP, 40 Flutter Kicks, 50 SSH, 60 Merkins, mosey to 6th court, 10 HR Merkins, mosey back.  Nice work men, way to push!!

Still some time left, so let’s do some Rugby Sprints.  Start on sideline of 1st court again.  Basically AMRAP called exercise until Q says go, then sprint length of 2 courts, spint again, then walk.  We did this for 5 different exercises!!

With time running short, we headed back to flag.  Had enough time for a round of Jacked Up.

50 SSH

40 Seal Jacks

30 Plank Jacks

20 Crossover Jacks

10 Smurf Jacks



5 year Convergence 3/21 at Martha’s

Prayer Request


Honor to lead today men.  Way to push,and stay at it!

Sister Act



Downtown 1/17

12 men strong at Downtown this morning.  No FNG, no disclaimer needed.


5 Burpees

The Thang:

Short mosey to the parking lot at the tax office building.  First exercise called here is the  “7 of Diamonds”.  We used the 4 corners of the building for this exercise.   7 Rounds performing the exercise at each corner of the building, with a mosey in-between the corners.  Exercises used:

“7 of Diamonds”

7 Burpees at each corner

14 CDDs at each corner

21 Flutter Kicks at each corner

28 Monkey Humpers each corner

21 Peter Parker’s at each corner

14 Hand Release Merkins each corner

7 Burpees at each corner

Nice push on this one men.  Next we took a short mosey to the parking deck.  Exercise called here is BLIMPS, with some added work.  Start out on bottom level, perform exercise, sprint length of parking deck, Joe Hendrix up ramp.  Then perform 1st exercise, 2nd exercise, sprint, then Bear Crawl up ramp.  Continue this cycle until you finish at top with last letter exercise of BLIMPS.  Went as follows:


5 Burpees, Sprint, Joe Hendricks

5 Burpees, 10 LBCs, Sprint, Bear Crawl

5 Burpees, 10 LBCs, 15 Imperial Walker Squats, Sprint, Joe Hendricks

5 Burpees, 10 LBCs, 15 IW Squats, 20 Merkins, Sprint, Bear Crawl

5 Burpees, 10 LBCs, 15 IW Squats, 20 Merkins, 25 Plank Jacks, Sprint, Joe Hendricks

5 Burpees, 10 LBCs, 15 IW Squats, 20 Merkins, 25 Plank Jacks, 30 SSH, Sprint

With time running out, start our way back to the flag.  Stopped at the bottom to knock out 9 more Burpees.  This would bring out total Burpees to 100! Then finish the mosey back to the flag. Time!!



Prayer Request



Honor to lead today men.  Nice work, way to finish strong.


Sister Act

The Goat – 1/9/20

7 men at The Goat this morning to put in some work.  No FNGs today, so time to get to it!

Warmup:  SSH 20(ic)

Gravel Pickers 10(ic)


The Thang:

Short mosey around the corner to the main road in front of the Masonic lodge.  First exercise here is the Hero WOD called “DEE”.


4 Rounds

40  Squats

30 Hand Release Merkins

20 Burpees

400 Meter Run

We used 8th Ave to complete the 4 rounds of this.  Start at the corner, perform exercises, then run to church.  Perform second round of exercises in parking lot in front of the church, then run back down.  3rd round of exercises, then back up. Finally the 4th round of exercises, and back to bottom.  Good work on this one men, way to keep pushing.  HR Merkins  straight into Burpees is no joke!

Next is a short mosey to the Gazebo area.  The first exercise took longer than expected, but we still had a little time for some more work. Here 5 exercises are called.  Perform the exercises, then run a lap.

5 Burpees (Pull-ups were initially called, but I was told we are not allowed to do them at the gazebo anymore, so more Burpees were called)

10 Diamond Merkins

15 Big Boys

20 Jump Lunges

25 Peter Parker’s

Run a lap

We were able to complete 3 rounds of this before we ran out of time.  Nice work men. Mosey back to the flag.  Time!



Prayer Request


Appreciate the opportunity to lead today.  This one had me smoked early on, but everyone was working hard which encouraged me to keep pushing.  Awesome group of pax this morning.  Thanks men!

Sister Act


Crossroads 12/29

12 men at Crossroads this morning.


The Thang:

Some guys were running, some rucked.  Work was done!




Prayer Request


Sister Act

Convergence 12/28

Our 4th quarter Convergence was held at the Gashouse on 12/28. Awesome time, as 58 men showed this morning.  2 FNGs with us this morning, so a short disclaimer was given.  No warm-up, Pain Lab pax stayed with Sledgeomatic, while Pizza Man led the bootcamp guys to the track.

On the field at the track, Pizza Man called the first exercise.  He always likes to deliver a Hero WOD beatdown.  So for his portion of the Q, he called the MA3 Oscar Temores.  This is 11 Hand Release Merkins, 30 Walking Lunges, and 18 Sit-Ups.  We did this as many times as possible until it was time to pass on the Q.

I would take the second part of the Q for the bootcamp.  With my time, we would also be doing a Hero WOD.  The chosen exercise is the Marine 16.  Basically do 8 exercises AMRAP, 2 minutes each exercise.

0-2:00  16 Burpees, Run width of field, 16 Burpees, Run, etc, continue cycle entire 2 minutes

2:00-4:00 16 Merkins, Run, 16 Merkins, Run, cycle for the 2 minutes

4:00-6:00 16 Squats, Run, 16 Squats, Run……

6:00-8:00 16 Mountain Climbers, Run, 16 MC, Run…….

8:00-10:00 16 SSH, Run, 16 SSH, Run……

10:00-12:00 16 Jump Lunges, Run, 16 Jump Lunges, Run….

12:OO-14:00 16 High Knees, Run, 16 High Knees, Run….

14:00-16:00 16 CDD, Run, 16 CDD, Run….

Time to pass the workout off to the final Q of the bootcamp portion.  I wanted everyone to be together on this, so Sledgeomatic agreed to work his guys toward the field and meet up with 15-20 minutes to go.  Here Broke would take things over.  Broke is the 2020 1st F Q, so I wanted everyone together and let him take us to the end.  The mumblechatter was pretty high during this portion.  A lot of ab work was done, and it was pretty chaotic.  Either way, Broke pushed through until time to mosey back to the flag.


Nameorama:  Welcome 2 new pax, Hot Lips and Chain Gang

Prayer Request

Honored to be a part of a great event today.  Awesome to see the large crowd.

Sister ACt

Midoriyama 12/26

9 men putting in the work at Midoriyama.



The Thang:

Short mosey to smaller parking lot next to turd shack.  5 exercises are performed here.  Went like this;

50 SSH

40 LBCs

30 Jump Lunges

20 Peter Parkers

10 Burpees

Run a lap.

Do this for a total of 5 rounds.

Next mosey to parking lot at the flag.   Here the exercise called is 11s. Start with 10 Mike Tysons on curb, mosey to far side and do 1 Tiger Squat.  Next 9 Mike Tysons and 2 Tiger Squats.  Continue until you finish with 1 Mike Tyson and 10 Tiger Squat.

Next short mosey to bleachers next to horseshoe pits.  We would do 3 different exercises here for 3 rounds. Start with 30 Dips, 30 Steps, 30 Incline Merkins.  Then 20 Dips, 20 Step Ups, 20 Incline.  Last round was 10 Dips, 10 Step Ups, 10 Incline Merkins

Time running low, head back to flag.  Exercise called here is the Iron Hulk.  This is 1 Merkin to 4 Air Press.  Start with 1 Merkin, then 4 Air Press.  Next pax calls 2 Merkins, 8 Air Press.  Then 3 Merkins, 12 Air Press.  Continue this until we completed 10 Merkins, 40 Air Press.

With a couple minutes remaining, called on a few pax for some ab exercises. Time



Prayer Request

Honor to lead you men.

Sister Act


Crossroads 12/8

Nice job men!!  Good to see Bobby and Brake this morning!!


Convergence 12/28 at Gashouse 7:00

Christmas party 1/4

Prayer Request


Appreciate the opportunity to lead!

Sister Act

End of Year Convergence

Wow, hard to believe that we are about to close out another year.   The pax in our region continue to work hard and have shown the discipline to consistently push the rock the entire year.  No time to let off the gas now, let’s finish out the year strong.  Make plans  to spend time with your F3 brothers at our end of year Convergence.  Not only a great time of fellowship, but a beatdown will be delivered!!  Look forward to seeing everyone there.


Location:  Gashouse

Date: 12/28/2019

Time: 7:00


Midoriyama 11/14

12 men put in some work at Midoriyama.


SSH, Grass Pickers

The Thang:

Been a while since I’ve done block work at Midoriyama, so tonight that would be our main focus.  Each pax grab a block out of my car and take a short fellowship mosey to the long parking lot across from our gathering point.  5 exercises called here.

50 Curls

40 Chest Press

30 Goblet Squat

20 Tricep Ext.

10 Burpee w/ block jump over

Run to far end of parking lot then back.

We completed 5 rounds of this.  Great work by all, this was a good burn.

Next, time for some 11s.  Do this on the short side of same parking lot.  Exercises called are Incline Merkins and Thrusters .  Start with 1 Incline Merkin on block, carry block to otherside for 10 Thrusters.  Carry block back for 2 Incline Merkins, then back across for 9 Thrusters.  Continue until the numbers are reversed and finish with 10 Incline Merkins and 1 Thruster.

Time is almost out, carry block back to flag.  Finish it off with 10 Blockers. Time


Prayer request


Honor to lead you men tonight!!

Sister Act

Mt Hollywood 10/28

9 at Mt Hollywood this morning.


10 Burpees

The Thang:

Mosey to the monster of a hill called Baptist Hill, or K2.  Whichever you prefer, it sucks really bad.  Exercise called here is my go to one, Triple Nickel.  Start at the bottom with 5 HR Merkins, run to top, 5 Bobby Hurley’s, then run back down.  Complete this for 5 rounds.  This was brutal.

Next mosey to the wall behind BB&T.  5 different exercises were called here.

5 Burpees

10 Hip Slappers

15 Mike Tysons’s

20 Imperial Walker Squat

25 Peter Parker

Then run a lap around the bank.  Plan was to complete this for 5 rounds, but with time running low we were able to complete 3 rounds.

Next start our mosey towards flag, stopping at the wall beside Ida Rankin.  Here we did 3 exercises.

10 Dips

10 Step Ups

10 Derkins

Complete for 3 rounds.  Then mosey back to flag. Time



Prayer Requests


Good work today men!!

Sister Act

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