F3 Gastonia

Fitness, Fellowship, Faith

Day: August 16, 2019

Sunday Coconut

We met and we ran a 5 mile run. It was hot and humid.

We all survived.

That is all,



The Real bootcamp in Cramerton

11 mighty dudes showed up for a Thursday morning Goat.

The Thang:

25 SSH

15 Imperial Walkers

10 Diamond Merkins OYO

Mosey up the road to  a bigger parking lot.

11 Squat burpee’s on side A, then 10 on the other side. Until we get down to 1.

Mosey across the street to staircase.

In cadence. 15 calf raises feet together, feet apart, and then jump calf raises. Then we did 10 of each.

Mosey or stumble to the street.

First light pole on the way back.

15 Monkey Humpers.

Next pole, 15 Monkey Humpers, 15 Squats.

Next, we added Merkins to the above.

Next we did more of each. 40 Monkey Humpers, 40 Squats, 15 Merkins.

50 Yard Lunge walk down hill. Down hill was noted by the pax as nice.

Then we ended up at the bottom of the hill.

Bernie Sanders to the top and then Mosey back to the bottom. Rinse and Repeat.

Lunges back up the hill.

Ran out of time.

The Moleskin:

Great morning and a really great group of guys. It was my pleasure to Q the workout and look forward to the next time.

Gastone Out!

Gym Class

8 PAX joined YHC at Midoriyama on Thursday for my first post there in 2 months. Man these last 2 months have been tough. My daughter has had swim practice on those days and I’m the chauffer. I cannot explain how much I’ve missed these guys. Between that and summer vacations I’ve been limited on my post all summer. I had Blart put me down for the Q on the day I knew I could return not knowing I would severely injure my shoulder in a Mtn Bike crash. Well I guess there is always a good chance for that but this one was a little different. I’ve wrecked a lot of stuff. 2 wheels, 3 wheels, 4 wheels, homemade carts and what not. One even involved someone being transported in a helicopter and having some organ parts removed but this may have been as hard of an impact as any could be. So a week and a half later it still hurts to breath so instead of handing over the Q I decided I would lead it anyway all the while not performing any exercises. I know the whole don’t Q it if you can’t do it but I really just needed to be out there. This really seemed to bother a few PAX. Going into it I knew there would be a lot of mumblechatter and that is really what I was hoping for. I was a little surprised by the ones that took it and the ones that didn’t. Anyway you vs you so…..


1 burpee, 10 x SSH ic, 2 burpees, 10 x Don Q ic, 3 burpees, 10 x Merkins ic, 4 burpees, 10 x Freddy Mercury ic, 5 burpees

I must say having stood and watched everyone’s form and their ability to follow cadence this group was….well let’s just say not going to make it in bootcamp!

The Thang:

YHC came equipped with a spreadsheet, clipboard and a whistle. I needed to see what kind of shape these guys were in since I haven’t been around. Time for a little PT test I found in Men’s Health magazine.

3 min hand release merkins-as many as you can

2 min reverse lunge-as many as you can

1 min of wall sits

2:30 min of side plank hold each side

Each category had a point scale of 1-3 points depending on how much you did or how long you lasted. Most of these guys fell in the top category of go out and crush life. A couple were in the keep up the good work category but I think that was mostly due to there rebellion of my Q.

Moving on. That took a little longer than I wanted so we improvised the rest in a smaller area.

Run drill with cones, bear crawls with cones, Red light/green light with the whistle(if you didn’t get stopped in time there was a 5 merkin penalty), This was also done with a NUR. T-claps to SA who figured out if he didn’t run as fast he could get stopped easier thus not receiving the penalty. Broad jump burpees multiple times. The PAX had to get to me and Broke accused me of moving backwards away from them but I think he was just seeing things in the heat.


Announcements-Pizza Man nieces remembrance this Saturday at Rankin Lake, Stop soldier suicide 5k in September, JJ5k in September

Prayer Request

I’m a little rusty so I failed to do the pledge

Naked Moleskin:

YHC spoke about I am weak but he is strong. This has nothing to do with my current physical state. This is about the grace of God. 2 Corinthians 12:9-11 “my grace is sufficient for you, my strength is made perfect in you weakness”. God’s grace is all we need!


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