• Post Type: Backblast
  • When: 03/08/2021
  • AO: Mt. Hollywood
  • QIC: Broke
  • FNG's:
  • PAX: CPAP (R), Freon, Bubba Sparxx, Red Ribbon, Gavel

The gloom had a little chill in the air this morning, but that didn’t stop 6 HIMs from getting out of the fartsack to start the week off right. Due to the CSAUP this past weekend, YHC decided to stay away from leg work and focus on the upper body and core. It went like this….


Short disclaimer




Mosey to the front of the school for an escalator. Perform 5 reps of each exercise then run a lap around the lot. Plank for the six. Exercises were Dirty Hookups, American Hammers, IW Squats and Dips. Rinse and repeat with 10, 15 and 20 then back down with 15, 10 and 5.


Next up was a “Big Boy” Merkin Ladder. Line up on one side of the parking lot and perform 20 Merkins and 20 Big Boys then run across the lot for 19 of each, run back for 18….all the way to 1.


Everyone finished up right on time.



PT test TBD (sometime in April)

New AO in Dallas starting on March 27th at 7am at Cloninger Park

Mt. Hollywood needs Q’s for the end of March and all of April


Prayer Request

Big Pappy’s son Elijah

Red Ribbon co-worker Cathy recovering from a stroke

Freon’s M with broken foot and wrist


YHC took us out.


The workout this morning was simple and only utilized a couple of exercises, but it was still a pretty good beatdown. You don’t have to be the most creative person in F3 to Q a workout, just jump in and try it. Get on the Q schedule for an AO and start developing your leadership skills!


Thanks for the opportunity to lead and lets keep making an impact on the men in our community by growing F3 Gastonia.

I’m Broke