F3 Gastonia

Fitness, Fellowship, Faith

Author: Tiger

Mmm smell the bacon

Smaller crowd at the Yank this morning, but that’s okay, great to have everyone that could make it.  Norwood EH’d Gilligan into coming out for first time in a while, welcome back kotter!

Started with 10 SHS and 10 Imperial walkers.  Mosey up the hill to the old Stowe Mill office parking lot.  We passed by the clock at corner of Main and Catawba on the way.  Told the PAX that my office window is just above the clock.  The clock was stuck on 12:45 (not sure if am or pm) for several months.  From my Alabama roots, I told them that that time was called “15 to 1”, and it occurred to me  that a 15 to 1 workout would be in order.  In the parking lot we did 15 burpees, ran across the parking lot and did 15 jump squats.  Ran back for 14 burpees and so on until we got to one.  About halfway through the bacon aroma from Nellie’s was causing some to re-consider their morning decision.

Off to the dentist office for ten step ups each leg and plank against the wall.  Feet not on ground or on top of wall, but pressed against. Try it, you won’t like it.

Behind middle school for 11’s curb squats and derkins, PAX looking for the end by now, but not time yet.  On to soccer field where we pushed the blocking sled.  One pushes sled while the others perform an ab exercise.  Flutter kicks, WWI, LBC, American hammer, and a couple of others.

A little time left so we went to pavilion for a couple of rounds of dips and derkins.

On to the Yank for pledge, announcements and CIT.  Gilligan father in law facing surgery coming up, my M with some struggles.

Pleasure was mine


Push It!!! The sled I mean

Twelve brave souls posted at the Yank for some Saturday morning activity.  I heard Sargento learned that Tiger had the Q and decided that recovering from surgery could be a little easier.  Get well soon my friend!!

0700 hits with a train passing through, five burpees.  Move up the hill to the Presbyterian church parking lot.  Eight parking spaces labeled with an exercise and number of reps, after each execise take a lap around the island in the parking lot. Reps progressed by 5 from 25 to 55 for a total of 280 reps.  Jump squats, American hammer, WWI, merkin, , LBC, squat, SSH and one more I can’t remember.

Cross main street to the corner and find a place on the wall.  Time for planks.  But not your ordinary plank.  Feet on the wall, but not too high, too high makes it easier.  12 inches up is plenty.  Get in plank on change call release right hand and left leg.  Then opposite.  This was a crowd pleaser, may become a regular.

Move down the wall a little further for step ups, 25 each leg.  Move on to the field of dreams to push the sled.  The middle school leaves the football team blocking sled out year round, so naturally we need to get to know it a little better.  Each PAX pushes the sled until he says enough.  Other PAX do burpees until the sled stops and then run to that spot.  Nice work men!

Head to parking lot behind middle school for 11’s with everybody’s favorite, curb squats and mike Tysons.  No one likes curb squats.

Go back to the park for lunges to the bottom of the steps and five diamond merkins, lunge back to start.  Finish with ring of fire at the fountain.

To the Yank for pledge. and circle of trust.

  • Westside AO trying to get started March 17. Teaming up with Charlotte to get this going.  Tesla heading this up.  Will take several Gaston PAX to charlotte on the 17th

Remember the families impacted in Florida earlier in the week, and people with similar thoughts in their minds.  Remember those on IR.

Season of Lent began earlier this week.  It is a time to meditate and consider that we all have one main purpose on this Earth, and that is to serve God above all else.  We do this one thing, then everything else in life will fall in place.  Maybe not easily, and not without effort, but the path we are led down will never lead us astray.

Pleasure was mine

Outwork Yesterday

13 Pax showed at the Fighting Yank for some early sweat on a cold morning.  Had a new face among us – Brian Hedgepath, who embodied the entire spirit of F3.  At the end of the workout as we were making our way back to the Yank out Nantan was bringing him in.  Tool time told him they were close enough to walk it in, Kiwi’s reply was that he would rather push it all the way.  Nice job!!  Enjoyed having you!!

Warm-up: We had to celebrate my Alabama Crimson Tide winning its 17th national football championship so here we go:  SSH 17 X IC, Alabama Ass Kickers 17 X each leg IC, 17 squats OYO

The Thang: Mosey around back of Sammy’s Pub to McLeod and back up to Main St and Myrtle.  We started to make our way up Myrtle by running to the second utility pole and the backward lunging back to the first pole and then doing a merkin.  Then run to third utility pole and backward lunge back to second pole and perform two merkins.  Continue to the end of Myrtle.  Mid way up the hill at the dentist office we pit stopped into the parking lot and performed either 30 box jumps or 30 step ups on each leg on the retaining wall.  A crowd pleaser after those backward lunges.  Q misjudged how long backward lunges would take, so we finished the hill by running to the top.

At the top of the hill we crossed Central ave to parking lot of First Baptist church.  There we circled up for a game of duck duck goose F3 style.  All pax on your six and begin American hammers while first PAX  circled the group.  When he made his circle, next man up.  Continue around the circle with dying cock roach, flutter kicks, peter parker, WW I, and LBC’s.  Five burpee train penalty.

Mosey around corner to bottom of hill and Hill street and Oak street.  Time for triple nickel.  Five burpees at bottom of hill, and five diamond merkins at top, five repetitions.  Another five burpee train penalty.

Mosey behind school for 11’s. with  everyone’s favorite, curb squats and Mike Tysons.  Grab some curb squat all the way down pop back up and feel some serious burn.  Those were tough.

Head back to the Yank for pledge and to learn about our FNG.

Spent just a moment talking about how we don’t have to be perfect, we only need to try each day to be a little better than we were the day before.  We will stumble, and sometimes we will fall, but we have our brothers there to help along the way.  Most of all we serve a living God that can take any path we are on, or have followed  in the past and bring us to the place He wants us to be.

Remember this week those out with illness and injury, and those that haven’t been seen in a while, reach out any time you can.

Frosty night for some newbies

VQ lead workout means no one knows exactly what your gonna get.  We had an evening full of adventure complete with some bubbles and even a princess (no I am not referring to Slaw running around with no shirt), more on that later.  The group is normally pretty vocal, but tonight there wasn’t much more than teeth chattering.  It went like this:

Warm up:

Side Straddle hop 15x IC, 20 toy soldiers 20X IC, Peter Parker 15X IC, then we all heard the dreaded whistle 5 burpees OYO


Mosey the long route to Hamburger Hill for a simple workout.  Simple but not easy.  Bottom of hill 5 merkins, 5 Mike Tysons, 5 stagger merkins with each hand extended, 5 lunges each leg.  Run to top of hill.  Rinse and repeat 5X.


This took most of our time, but not all.  Mosey back to the turd shack for a set of 11’s.  Started with 10 deep squats all the way to the curb of parking lot, run to other side for decline merkins.


22 for the vets

Announcements included meeting at Tequilla’s downtown this Sunday.

Prayer requests, Oompa has a friend that attempted suicide, Tooltime has a co-worker that passed away leaving a 9 year old daughter, Pizzaman says his grandmother is ready to kick ass again after hip surgery.  Seems like there was another, sorry my memory is failing.  Remember those that don’t see the holidays as joyous times, and those separated from family in public service and military service.


Welcome to Ariel (Brian Bridges )and Mr Bubbles (Dustin Bridges), enjoyed having you gentlemen with us.

© 2018 F3 Gastonia

Theme by Anders NorenUp ↑