• Post Type:
  • When: 09/18/15
  • AO:
  • QIC: Jobu
  • FNG's:
  • PAX: Whoopie, Feelgood, Monk, Roscoe, Lioness, Orville, Stroganoff, D-Fib, Outhouse, Jobu, Timeout (FNG), Headgear (FNG), Bunyon (FNG), Milkshake (FNG, and Dreamer (FNG)

15 battled the gloom this morning to help Jobu celebrate his birthday after the twitter post from BA exposed him at an earlier age.  I have since grown, don’t let the hashtags fool you.  Thanks to Whoopie, I was forced to wear a flashing ribbon to let all the people in downtown Gastonia know it was my birthday.

Jobu began the workout welcoming Feelgood’s dentist buddies for their first F3 workout.


  • Side Straddle Hops
  • Squats
  • Merkins
  • Mountain Climbers
  • Russian Twists
  • LBC’s

Mosey through the streets of downtown Gastonia to the Parking Garage.  The PAX partnered up.  One person in the group ran up the stairs, across the top parking deck, down the other flight of stairs while his partner worked on the other exercises.  Together they completed 50 burpees, 100 merkins, 150 LBC’s, and 200 prayer squats.

Next, we ran to the sculpture or whatever kind of art that is.  The PAX circled up and did a Wave of Merkins, and Plank Jacks.

We had enough of the art so we moseyed back to the parking lot where we started.  Whoopie had a sudden burst of energy out sprinting everyone because he thought we were finished but we were not.  After calling him back, the PAX ran two laps circling the parking lot.  Sprinted the straights and jogged the curves.  Seems that the entire laps were a jog but we finished.

Warm Down:

  • Flutters
  • Protractor
  • LBC’s
  • Freddy Mercury

It was a pleasure leading the F3 Gastonia men this morning.  Keep up the good work!