F3 Gastonia

Fitness, Fellowship, Faith

Author: Wojo

Track Season

I’ve wanted to Q at the Gashouse for quite sometime. Now that my back is doing better and with track season coming up I couldn’t resist finally signing up for it. Some of you guys know that back in my hayday I was a pretty good track athlete, and have a passion for it still to this day. One of my goals for this year is to compete in some Masters track and field meets. What better way to get one of my first track workouts in than dragging 12 other guys around with me. I’ll have to say I was a little nervous before this Q. Not knowing some of the Gashouse guys real well, I didn’t know how a workout like this would be accepted. In the end everyone was supportive, as they (all of F3 Gastonia) always are.


  1. SSH x 15 IC
  2. Don Q’s x 15 IC
  3. Imperial Walkers x 10 IC
  4. Burpees x 5 OYO


The Painlab guys then split off and we Mosey to the track at Grier. Some of the guys were a little surprised by the pace I set for the Mosey, but little did they know I was just trying to get them warmed up for what was to come.


Once at the track we did some Dynamic Stretches across the field.

  1. Butt Kicks
  2. High Knees
  3. Goose Steps
  4. Skips

The Thang:

We gathered at the Start/Finish Line and I explained our next exercise.

  •  1 Mile (4 laps) In and Outs: 80% Sprint thru the curves then walk the straights. Last Lap, sprint the last 200m.


  • Next we circled up on the field for some Countdowns! Complete a round then drop 1 rep until you get to 1. We started at 7 (bad idea). I totally underestimated how much the sprints would take out of us. Omaha after 5 count.
  1. SSH IC
  2. Burpees
  3. Merkins IC
  4. Mountain Climbers IC
  5. LBC’s IC


  • 400m at your own pace.
  • 4 x 40 yd sprints (walk back to recover)
  • 4×100 Relay – We then counted off into relay teams. I messed this up of course but it was quickly fixed. 13 HIMS so 3 teams and I stepped out but ran with the last legs. I like ending with something competitive. Line 2 men up beside each other on a track and see what happens… They will push so hard they may even spill a little Merlot!!!! Everyone pushed themselves so hard during the race. GREAT WORK MEN.  Great work throughout the entire workout!

After we caught our breath, Mosey back to meet up with Painlab.


Short Sale  took over with some crazy sandbag/block work then some Mary (see his BB).


Moleskin : I really want to thank everyone for their support, prayers, and encouragement that you have given to me since I started F3.  Especially now with what my family has been going thru. Great Job by all during the workout. It was about the effort not the speed, and everyone gave 100%. Hope you aren’t too sore.  I’ll be on that track a couple days a week from here on out if anyone wants to join me! Thanks to Pac-Man and Sakrete for coming up from Rock Hill, and welcome FNG Eastbound and FNG Sparrow.





Rain, Jane, & Pain

8 Hims came out on a cold rainy day to better themselves, and it went a little something like this!




Mosey to the Shelter near the Pond.


The Thang:

I figured since it was raining pretty good we could do some picnic table work until it slowed down a bit. We performed each exercise for 30sec. No rest in between

  1. Incline Push Ups
  2. Oblique Crunches
  3. Tricep Dips (about this point Billy Madison Comes in HOT)
  4. Box Squats
  5. Jack Knives (In & Outs)
  6. Bulgarian Split Squats (30 sec ea. Leg)
  7. Step Ups Knees High
  8. Box Jumps
  9. Leg Raises (Jane Fonda’s) (30 Sec ea. Leg)
  10. Toe Taps
  11. Side Step Ups (30 Sec ea. Leg)
  12. Plank Hops

We performed about 5-6 of the exercises for a second round, but time was getting short and I had to get some sprints in of course. Mosey across the road and down the hill.


4x  80m- 100m Hill sprints walk back to recover.

These were a real crowd pleaser. Spilling Merlot became the top topic of the mumble chatter at this point. I think Billy Madison shed about 5-6 layers of clothing during the sprints.

Fellowship Mosey back to the flag. Most of us had to walk a majority of the way back. Those hills were a killer.

I ran us over a couple mins, but no one seemed to mind. Sorry guys, but we had to get that last hill in!




Speed for Need coming up

CSAUP 50 mile relay

Operation Sweet Tooth 8k



Freights hairy ankle


Thanks to all who came out on such a gloomy day. Everyone pushed hard the entire time. Hippa running hills with his weighted vest on, crazy! Tool Time doing those Leg Raises…yeh!  The twins racing up the hill was great to watch, great push guys. Roadie looking like a different person out there running like a pro. Slaw pushed like well, Slaw. Billy Madison, I’m not sure how you had so many clothes on, but you really pushed those sprints out hard. I’m the Q this Saturday 3/10 at Gashouse. Come on out for a Wojo beatdown!



Midoriyama Loves to Skip

Since the running drills from my VQ were such a hit, I decided to bring some of the favorites back out this go around. We did mix it up with some small block work. Here is what we came up with.


  1. Disclaimer
  2. Pledge
  3. Mosey to Small Soccer Field
  4. Countdowns from 5
    1. Side Straddle Hops (cadence)
    2. Burpees
    3. Merkins
    4. Mountain Climbers (cadence)
    5. LBC’s
  5. Block Exercise then Run Drill
    1. Curls -High Knees – Butt Kick
    2. Shoulder Press – Carioca – Switch Sides
    3. Shrugs- Nur – Sprint
    4. Shoulders (Running Motion) – High Skip –Jog
    5. Lunges Blocks above Head – 1 Leg Run – Switch Leg
    6. Single Dead Lift – Goose Steps – Jog
    7. Squeeze Squat (Hold Blocks Together in Front of Chest) – Skips – Jog
  6. Form Run x2
  7. Form Run Build Ups X2
  8. Mary (dont remember all of the exercises but I do know that the Q had to pull rank and move on a few times)
  9. Mosey Back
  10. Announcements, Prayer Requests, Prayer
  11. Q had to be reminded to do Nameorama


19 Showed up at Midoryama for my VQ.

No FNG’s so a quick disclaimer was given.



Pledge, then short fellowship Mosey to the infamous speed bump. From there I picked up the pace to the small soccer field.

There was some mumble chatter about the Q having a water bottle waiting on him at the field, but I was given some sympathy after revealing I was pretty under the weather.


The Thang:

Run Drills:  (First Exercise to Mid Field, Second Exercise to Finish)

  • High Knees – Butt Kicks
  • Carioca – Switch Sides
  • NUR – Turn and Run
  • High Skip – Skip
  • Lunge (1/4) – Run (1/4) – Lunge (1/4) – Run(1/4)
  • One Legged Run – Switch Legs (This one was a hit, Lots of Mumble Chatter after the demonstration)
  • Two Leg Bound – Single Leg Bound – Two Leg Bound – Single Leg Bound
  • Goose Steps – Butt Kicks


Form Run (exaggerated running form) x4

Countdowns from 5: (We started by doing each exercise below for 5 reps, then 4, 3, etc. The count was as fast as the Q could handle.)

  • Side Straddle Hops (in cadence)
  • Burpees
  • Mountain Climbers (in cadence)
  • Merkins
  • LBC’s


From here we repeated some run drills ,mostly form runs, high knees, butt kicks, and skips with some ab exercises mixed in. I modified from the weinke a bit here because frankly the cold had set in on me pretty hard and I was just trying to get thru.

After probably 4 sets of run drills and abs we split up into 2 groups for a old school field day relay race. We had 2 teams of 9 that raced each other hard. I set out as the odd number and ran with the l sat group. Respect to everyone for pushing so hard during this. Yall really pushed yourselves and and each other hard. Oompa Loompa showed that he still has some wheels! (hope that knee feels ok!)

We did the relay twice then mosey back to the flag.


At this point everything is a blur for me so I apologize for not remembering it all.


Annoucements: JJ5K, Speed For Need


Prayer Request

I thanked everyone for coming out for my VQ and for pushing thru the workout. I know it was a little different than our usual stuff, but it is good to do something different  sometimes. Being sick aside, it was a great time and I hope to lead these guys in a beat down again soon.  Also, sorry for taking so long to get the BB up. I have been very sick since this workout.







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