F3 Gastonia

Fitness, Fellowship, Faith

Day: July 3, 2020

Back to First Principles

Three years ago YHC thought that a special edition of The Yank would be good to recognize the efforts of our founders in 1776 to put forth the personal risk and effort to create a free nation that has over the last century especially saved the world from tyranny at least three times and continues to provide the one gate everyone in the planet wants to get through. Which is a pretty solid confirmation of those first principles that go back to Athens almost 3,000 years ago. We’ve refined and improved them since then to the point of Jefferson’s sentence declaring our Natural Rights that are God Given and perfect, not conditional privileges from a fallen government of man.

That idea is under attack. It is always under attack. And to properly defend and expand them getting back to them from time to time is vital to get back to them. As such tomorrow’s Fighting Yank will include the following activities:

*A Tesla McBadass buttermilk beatdown from 7-8 am.

*A reading aloud of the Declaration of Independence by the pax at the statue of The Fighting Yank.

*A short message from the Reverend Sam Warner of First Presbyterian Church, Belmont

This ceremony should take @ 20 minutes. I think it will be one of the best observances of the day in this part of NC and SC because it will be real and very heartfelt at a time when these values are questioned.

Look forward to seeing you there.


22s in Cramerton

So YHC got caught in a back to back Q situation and not well prepped by common standards. However, YHC is not the common man! So based on experience and education we endeavored to put forth a great effort to get 1% better today. Went like this:



SSH X 20

IW X 20

Mtn. Climbers X 20

Mosey to the top of the big hill and the school parking lot:

22s, start with 20 Jump lunges , then 2 merkins. Go to 2 jump lunges and 20 merkins. 2 Laps @ the school lot at the 12-10 transition point.

Finish 22s here, Mosey back to the Gazebo on the green.

22s, Jump squats X 20, CDDs X 2. Run a lap around the green at the 10-12 transition.

Finish 22s here and a dose of triple nickel!

Bottom: 5 plank jacks

Top: 5 big boys

Run the incline to Doffers 5 times.

Done and pledge


Great work on a humid morning in July in the Carolinas! Pax got with it. This was kind of impromptu because I frankly after leading twice already had forgotten about it when I committed to Buckeye in may I think. But, there was plenty in the tank otodraw from so no harm no foul!

Enjoyed the morning with these guys. Look forward to the next.



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