• Post Type:
  • When: 12/31/15
  • AO:
  • QIC: Joboo
  • FNG's:
  • PAX: BA, T-Square, DFib, Anthrax, Flush, Tooltime, Tophat, Linus, Mayor, Dolph, Godfather, Fresh Prince, Brownstreak

14 Pax showed up for the final workout for 2015.  Worried that we would have to find a new location for 2016 due to the rising waters of the South Fork River, we were happy to find Goat Island and downtown Cramerton safe from the river.  It was definitely close to taking out the road.

After the normal chatter between BA and the Godfather, and the Godfather informing the PAX about his dangerous encounter with a local boot camp lady, we were off.  We started with just a couple warm-up exercises.

  • Side Straddle Hops x20
  • Imperial Walker x10 (those are hard to do in cadence, I feel ya Dolph)
  • Pledge

Next, the PAX did a warm-up lap around downtown Cramerton.  Word of advice, don’t run near the bigger guys when there are large puddles of water from the recent rain.  After returning, I directed the PAX to partner up and grab a cinder block from my truck.  Out of nowhere, Dolph pulls one out of his truck.  Next time, we need to check his to make sure it is official.  Mosey to the infamous donkey kick wall with the blocks.

With partner, one runs up the stairs and around the building while working together to complete the following.

  • 300 chest raises
  • 200 curls
  • 100 french curls

After completion of these I informed the group to finish 2015 strong, each person would take turn completing 3 sets of 5 blockees for a total of 15.  When not working on the set, partner planked until it was time to switch.  Great work guys!

After completion of the BA cinder block circuit, mosey back to my truck to return the cinder blocks.  Next, the PAX gathered at the bottom of the hill and were informed of the next task.  Zombie walk halfway up the hill, run to the top, zombie walk halfway down the hill, and run to the starting point.  Plank until everyone finishes.  Not finished with the hill, I informed the group of the last exercise at this location, suicide run halfway up the hill, back to start, all the way to the top, and then all the way to the bottom.  Finished with a set of French Fries in cadence.  Great work men!!!

Finished up the beat down with circle of trust with a New Years Eve theme.  I asked the group to go around, tell everyone of a good thing that happened in 2015, and lead an exercise.  There were so many great things that we have done in 2015.  Almost every PAX member informed the group that joining F3 was a great thing for them in 2015.  Other highlights included Anthrax announcement of expecting 2nd child, reelection of the Mayor, and the Godfather engagement on the bridge at Goat Island.  Sorry if I missed some of yours.  Following exercises were completed during this task.

  • 2 Sets of Monkey Humpers (Joboos)
  • Hill Billys
  • 2 sets of 5 Burpees
  • Merkins
  • Spider Jumps
  • Toy Soldiers (great Cadence Tophat)
  •  Mason Twist
  • Squats
  • Mountain climbers
  • CDD’s
  • LBC’s


We have a great thing going in Gastonia, Charlotte, and the Country with F3.  2015 was a great year, especially the formation of F3 Gastonia.  Thanks BA for getting me involved.  Lets keep this thing going for 2016 and make it even better.  Let’s get some more FNG’s!  Let’s continue to help the local community.  Let’s continue to be positive men and continue to lead our families and others around us.  Pleasure being able to lead you guys this morning!  See you all at the convergence tomorrow morning to bring in the New Year!