Fitness, Fellowship, Faith

Day: February 21, 2016


18 PAX showed up for what was said to include no work at all. We even had a few guest(did they come because they heard no work?). Sorry, I lie sometimes! I’m working on that. Before we got started it was asked how many Tarheel fans were in attendance? Due to this weeks lose to the Blue Devils they seemed to be reluctant to raise their hands. No worries we Blue Devil fans can always spot you.

Warm up:

Seal Jacks x 20 IC

Moroccan Night Clubs x 15 IC

Air Punches x 15 IC

LBC x 20 IC

Bobby Hurley’s x 15 (Go Devils)

Monkey Humper’s x 10 IC (for the Tarheel’s fans)

Mosey to the flag for pledge then mosey to the front of the school.

The Thang:

Wheel barrels from speed bump to speed bump.

Line up on curb and bear crawl to other side + 5 Merkins. Crab walk back + 5 WW2 Situps. 3 Sets

Line up on curb broad jump across and lunge walk back. 3 sets

Mosey to courtyard and partner up.

Partner 1 runs the stairs while partner 2 does the exercise.

147(total points scored in this weeks Blue Devil Victory) Flutterkicks

147 Merkins

147 Squats

Romans 5:3-4 about suffering

There may have been some mention about the Wolfpack losing to the Blue Devil’s as well?!

Mosey back to parking lot

147 Tricep dips/WW2 sit ups. Do as many as you can then run across the parking lot and switch the exercise. As many trips as needed to reach 147.

Circle up for some Mary. Boat/Canoe, Plank Challenge by Van Winkle(brutal), and a few more I have tried to forget!


Announcements:Hat’s off to our Yeti representative’s Whoopee, Dolph, Defib, and Brownstreak. Good work guy’s! Backwood’s Brawl on 4/9. Starting 2 new AO’s this week- Monday at the Storm(running based) and Dallas(Biggerstaff Park) Tuesday. I see great things happening in the Gashouse! Gastonia Rotary will be hosting Dredd and OBT on 3/3. 5 year anniversary at the Philmore coming up.

Nameorama: Had a few guest this morning. Great to meet you guy’s! I look forward to our next beatdown.

Ecclesiastes 12:13

Once again I really enjoyed leading you men. You have all really made an impact on me and I hope we continue to impact others! EH somebody this week and let’s grow! See you next week for another delivery by Freight.

Aye, Freight






Gastonia Leadership Team

F3Gastonia region holds an advisory board meeting each month which is open to anyone.  Watch Twitter and weekly email blasts for dates.  The following leadership structure was revised on April 18, 2016.

Leadership Team

  • Nantan (Whoopee) – The is the cultural and spiritual leader of the region.  He is the CEO.
  • Weasel Shaker/COMZ Q (Bandit) – This is the spreadsheeting guy who ensures details are not overlooked.  He is the COO.  As COMZ Q is also responsible for weekly email blast and other things technical related.
  • FirstF Q (Dolph/Freight) – Responsible for leading and coordinating the overall Fitness program
  • SecondF Q (Godfather) – Responsible for leading and coordinating the overall Fellowship program
  • ThirdF Q (Monk) – Responsible for leading and coordinating the overall Faith program
  • Community Outreach Q (Stroganoff) – Responsible for leading and coordinating community service and outreach activities.
  • F3Dads Q (JK2) – Responsible for leading and coordinating activities for Dads and 2.0s for our region.
  • Twitter Q (Godfather/BA) – Posts weekly schedule and pre-blasts on the Twitter machine.
  • Facebook Q (Spiderman) – We are not doing this yet, but basically want to post the same Twitter stuff on Facebook
  • ShovelFlag Maker (Brownstreak/Bandit) – Makes/engraves our shovel flags.
  • Facilities (Stroganoff) – Will reserve/coordinate facilities for events as needed.

Site Qs

Site Qs have the overall responsibility for each of our AOs. Ready to Q a workout?  Please contact the site Q for that AO and they will get you on the Q schedule. Our site Qs are listed on the Gastonia region schedule.

If you have input of questions in any of these areas feel free to contact the Q directly or join our monthly meeting.


#GasHouse February 22-27 Q List

Here’s the list for this week:

  • Monday, February 22 – #GHRunners – JoBu
  • Tuesday, February 23 – #TheStorm – Defib
  • Tuesday, February 23 – #Biggerstaff – Dolph
  • Wednesday, February 24 – #MarthasHouse – Outhouse
  • Thursday, February 25 – #GoatIsland – Brown Streak
  • Friday, February 26 – #Downtown – Whoopee
  • Saturday, February 27 – #GasHouse – Freight

#GHRunners and #Biggerstaff are working titles… feel free to submit your ideas for these!

Anyone up for the (physically impossible) GasHouse #sevenpack?

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