F3 Gastonia

Fitness, Fellowship, Faith

Author: Swiper

Gashouse Backblast – Pale Horse Rider

After several weeks of test drives, the men of F3 Gastonia demanded the keys and went full throttle on their first solo mission. Linus and Whoopee had their VQs and demanded another downpainment. 21 PAX including 6 FNGs convened for our workout this week. Linus eased us into the first 15 minutes then ripped the top off of a can of “beat you into submission” for the next 15 minutes. Whoopee led the last 30 minutes with a little date with Dora then we went to the track. On the way to the track we passed some nefarious middle schoolers (don’t think they were at school on Saturday for good behavior) with a little too much mumble chatter until they saw The Godfather coming over the hill with the sun to his back like a scene from Pale Horse Rider. All got quiet as the hulking beast sped past them on his way to down a few biscuits with some blueberries (burpees) on the side.

The Thang:


Imperial Walker, Press/Press/Press Fling (props to Roscoe currently fartsacking at the beach), Don Quixotes, Mosey to Flag-Pledge of Allegiance

The Thang:

Mosey to church dodging cars along the way

SSH X 25, Merkins X 10, Plank – Right/Left arms, Plank Jacks X 10, Mountain Climbers X 10, Prayer Squats X 10, Flutter Kicks X 10, LBC X 10

Finish off with Morning Wood

Mosey to back side of church for more pain:

Equal parts of each along 100 yards of pavement: Bear Crawl / Crab Walk / Lunge / Bunny Hops followed by 100 yards of bear crawl/grapevine (more grapevine than bear crawl for many of us).

Somewhere in there we did a couple handfuls of Booyah Merkins (my personal favorite of the day which I did with FNG Orville).

After short recovery, 5 count Capt. Dan Taylor (I liked these) and then suicides for 100 yards.

And then came Whoopee…..

Dora 1-2-3: 100 Merkins, 200 Squats, 300 flutters shared by groups of 2 with 30 stairs to keep you busy while partner spends time with Dora. Just for the record, Dora is not my favorite.

Mosey to track with respect to nefarious middle schoolers and their mumblechatter/Godfather as noted above for 2  Bojangles biscuits with 10 blueberries per lap-this is a special in GasHouse. On track go “James T. Kirk” on straights (give her all she’s got) then mosey the turns, add 10 blueberries (burpees) each lap.

Finished with COT and 6 FNGs:

Steven Long: Stroganoff, Scott Pagan: Deliverence, ollin Sloop: Shrimpboat, Danny Ross: Orville, Andy Wilson: Anthrax, Gene Allen: E4

Afterwards, coffeteeria with newspaper guy for pics (hope he lives long enough for pics to be developed). T-Claps to the Charlotte, Rock Hill, and other F3 guys for getting us off the ground. T-Claps to the FNGs for posting. We’re here every week so come back, with a friend.
Thanks to Dr. Feelgood for the Freed to Lead signed by all PAX given to Linus and me at the end for our VQ.
If I missed you in the BB, sound off.
Keep coming out to the Gashouse and bring FNGs! #giveitaway

Inaugural GasHouse Launch

F3 Gastonia officially launched with 37 total PAX and 18 FNGs. GasHouse offered endless opportunities with schools, churches, parking lots, o my. F3 Metro, Hickory, Fort Mill, Area 51 and Isotope PAX joined for the inaugural launch. Here’s what happened.

The Thang:

Mosey to Greer Middle School football field for a COP:

SSH X 15, Imperial Walkers X 15, Merkins X 13, Peter Parkers X 10, Wide Arm Merkins X 12, Mountain Climbers X 12, Diamond Merkins X 7.

Mosey to The Hill. Jacob’s Ladder (to 7).

Mosey to the school courtyard for #Slaughterfest.

11s with squats and merkins.

People’s chair while we wait followed by 10 donkey kicks, 10 derkins X 3.

Lunge walk down, backwards run back.

Bear crawl down, backwards run back.

Crab walk down, backwards run back.

Mosey to the church parking lot. Partner up, size matters.

Partner A carries B to the end. Flap jack and head back.

Partner A/B wheelbarrows to the end. Stay there.

Partner A does 10 burpees/10 merkins while B runs down and back. Flapjack X 3.

6 MOM: LBCs, Heels to the Heavens, Rosalitas, Flutter Kicks, Dollies.

Mosey back to COT.


@MightyWind attended and brought his wig with him. Impressive #PertPlus flow.

PAX from all over the region attended for this launch. Much appreciated support for the newest region.

@Slaughter was on fire with his Q but more importantly, his naming of the PAX. Well done brother.

@MonkeyFeet showed off his #handstandmerkins in normal fashion.

Weeks ago, @Backup put an ad on Facebook for F3 Gastonia. 10 PAX got EH’d on Facebook. T-Claps brother.

Gastown PAX fought through the first post (@DaVinci, @Godfather, @Rudolph, @Lucky to name a few). It was hard but worth it. T-Claps for not quitting men.

Strong 2nd F attendance by the PAX at Panera.

Solid inaugural launch. GasHouse is back on next Saturday. Same time (7AM), same place (Schiele Museum). @Egypt has the Q which is sure to be painful.

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