F3 Gastonia

Fitness, Fellowship, Faith

Author: Turtle Man

Plan A or Plan B was the Question

Another glorious morning in the gloom for a special ordered beat down.  Not sure about some of the previous night’s Twittersphere comments (petroleum jelly or not), anyway thought may have some special attendees.   Had a few ideas in mind.

***editor’s note:  writers block alert, writers block alert. ****

To be continue

Options are Good

It was a beautiful morning in the gloom (May 23rd) at the dark knight (aka snowballs… or pelicans).  As our Uber driver picked us up, I mentioned the idea of repeating YHC’s Q from two weeks ago or trying something new down in the park.  My previous Q was when the weasel wanker took the bull by the horns and posted the back blast.  I figured a rinse and repeat would be good with the Murph upcoming and to set the record straight.  Anyway, I decided to take option B and into the park instead.

The Thang:

No FNG’s, let’s jump in

The Pledge

40 SSH’s IC

20 DQ’s aka wind mills:  used to loosen core and yes technically an exercise

Mosey to the park

Find the first hill and complete

25 incline LBC’s  (mumble chatter was saying the hill made LBC’s easier…. hmmm, let’s see what happens)

25 monkey humpers OYO

Rinse and repeat x 4 :  the chatter quickly dissipated

Mosey to the wheel spoke for 10 burpees

Mosey to lower field for Black Jack:  WW III sit ups (chatter about what those are  – for the millennial’s aka WWI) and plank jacks.   Started with 20 sit ups ran across the field and then one plank jack, rinse and repeat, each time going down or up by 1.  The key is that you always make 21 – black jack….. Sounded good in concept.  Until we got to 18 and it was going to take forever.   Omaha’d to reduce by 2 each rotation.

Planks waiting on the six

Quick count off – 14 strong

Slow meander to playground

Modified Cindy – 5 pull ups, 10 merkins and 15 squats x 5 OYO

Quick mosey to the field by the turd shack for the crowd pleaser.   My version of a turtle run, renamed live action, thanks Whoopee.  It’s an Indian Run modified with bear crawls instead of running.   Last person in line raced to the front while the line moved.  Made it through all 14 and time was about up.  Will incorporate this one for sure in future posts.

Mosey back to Dark Knight.

Gastone took us out with flutters.  TIME up

The Moleskin

A great push by the Pax.   I am continuously amazed and in awe of how everyone continues to raise their game.  Everyone is hammering away and pushing the rock.   It shows.   Shout out to Island, who is absolutely killing it.  Thanks for the privilege to Q.  Good work men.

Also, I appreciate the weasel wanker holding me accountable on posting the back blasts.

Have a great week.  Till next time

Turtle Man






Something Old But New

It was a beautiful fall Friday morning for a beat down.  YHC was still feeling a bit sore from Whoopie’s Wednesday hellevens or whatever they were called.  So I had a few options in mind.  YHC noticed Stone Cold showed without his weight vest, so I figured a few others may still be recovering.

It’s been a while since YHC has Q’d at the downtown AO.  The PAX was 16 strong so I called an audible real time and decided to revisit the old to sludge through the gloom.  From memory, we started with standard disclosures and the PLEDGE.

Warm up: SSH x 40 IC, LBC x 20 IC, 10 merkins IC, 10 burpees OC

The THANG:  mosey to the memorial bridge, bear cross over, mosey down to court house for dips x 15 IC, incline merkins x 15 IC, crab kicks x 15IC.  Sort of like a leg lift.  Rinse and repeat.   Heard some mumble chatter about the crab kicks being like the Rockets.   A big fail, want try those again.

Mosey to end of parking lot, 10 burpees and then mosey across the street behind the police station.  Up first,  20 own your on WWI sit ups, run up stairs, do 10 merkins and back down the stairs, rinse and repeat x 5.  At some point, heard the 550 am inbound train, paused and completed the mandatory 5 burpees.  Did that a few times.  Assumed the plank position while the six caught up.

Immediately meandered to the hill with the ramp.  All the pax jumped on the rails, while one bear crawled up the hill, while everyone else was moving down the rail requiring constant motion and completed two passes.  If there is  name for this exercise, please let YHC know.  It burns the shoulders real quick.

Quick mosey across the street for some partner Dora.  At this point, oxygen was depleted and think it was 100 squats, 200 merkins and 300 LBC’s while one partner ran to bottom of hill and back.  YHC noticed that time was running short and Omaha’d to 200 merkins and then 200 LBC’s.  Plank position till all completed and then mosey back towards pavilion.  Back at the bridge where we started, bear crawls back over and the a jail break to the pavilion.  Wanting to ensure that everyone got their money’s worth, asked Gastone to lead us in flutter kicks, which may of gotten to a 40 count.

Announcements and Prayer Requests.


Great effort by the Pax.  To see guys continuing to push and dig deep inspires me.  It’s amazing what your body can do when determined and motivated.  Mind over matter prevails every time.  It’s a privilege to Q and I always learn something new.  A wienke is great for keeping you organized during a Q  with the added benefit of being on target when posting about it.  Amazing how limited my recall is from working out before the rosters are up.  Keep up the great work men.

Till next time

Turtle Man


Mas Vale Tarde Que Nunca

Siete pax se reunieron en la penumbra para un miercoles por la manana golpean hacia abajo.

The goal was to post the BB with a full Spanish update.  With  spell check and other technical difficulties, that would take all night.  No time for that.  So here goes.

The thang as best that I recall:  The pledge followed by warm up:  SSH x 20 IC, LBC’s x 20 IC, Merkins x 10 IC, Moroccan Night Club’s x 10 IC.  Mosey towards KFC to pick up some rocks and on to the old HT.  Put the coupons down to start.  Up first, run to the loading dock, jump up, bear crawl down the ramp, run to parking lot and do 20 squats.  Rinse and repeat times 5.

Mosey towards the Food Lion, pause for 10 burpees, then continue towards car wash.  Borrow the curb for dips x 15 IC and derkins x 10 IC then rinse and repeat.  Mosey to Union Rd and detour to Dollar store.  They have a nice parking lot so YHC figured would do some Mary, 20 WWI sit ups, 20 LBC’s,  60 seconds of PC planks, followed by mtn climbers x 30 – rinse and repeat.  Recover and mosey back toward old HT.  Midway stop for 10 burpees.

Back to reclaim our coupons.  Partner up, on the ground with backs to backs , pass rocks in a full cycle x 20 then run to 2nd light and back.  Rinse and repeat times 3.  Quick 10 count and then shoulder presses x 20 into lunge walk with coupons to 1st light and back.  Seems like we  did that 3x’s.  Whoopie kept with a quick count off 5, 10, so we just continued.  Finished with a quick balls to the wall for a minute.  Time was getting close, mosey to return rocks and then jail break back to snow balls.

Moleskin:  Great work by all. It was a pleasure to lead.  A quick shout out to Snow Man, who posted for the first time a week or so ago.  He’s focused and putting in the work.   A great example for all of us to keep pushing and digging forward,be it life, a work out, job or whatever.   On a related note, Q power is real.   I always heard that but it took experiencing it to truly understand.  If you haven’t Q’d or posted in a while, only you can make it happen.

Till next time – Turtle Man

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