• Post Type: Backblast
  • When: 06/17/2021
  • AO: Midoriyama
  • QIC: Broke
  • FNG's:
  • PAX: Dr. Seuss (R), Def Leppard (R), Slaw, Freight, Love Boat, Mayor, Roscoe (R), Oompa Loompa (R), Gomer

9 solid HIM’s decided to join me in a celebration of my 4 year anniversary of posting with F3. Since Midoriyama is one of my favorite AO’s, it was a perfect opportunity to take the Q and deliver a moderately challenging workout for those who chose to join. All in attendance were regulars so the disclaimer was short, followed by the pledge and a light warmup. Let’s mosey.


Line up on the sideline at the small soccer field for some 40’s.

10 reps of called exercise then run 40 yards and NUR back.

Exercises were Burpee’s, HR Merkins, Big Boys and Heels to Heaven


44 Shoulder Taps, 44 LBC’s, 44 Squats


40’s Round 2

10 reps of called exercise then Karaoke left 40 yards and Karaoke right back.

Exercises were Burpee’s, Diamond Merkins, American Hammers and In & Outs


44 Shoulder Taps, 44 LBC’s, 44 Squats


40’s Round 3

10 reps of called exercise then High Knees 40 yards and Butt Kickers back.

Exercises were Burpee’s, Werkins, V-ups and Flutter Kicks


44 Shoulder Taps, 44 LBC’s, 44 Squats


There was supposed to be a 4th round (as Slaw duly noted and complained about the missed opportunity), but we were already over halfway through the workout and YHC had some other fun filled exercises that the PAX were sure to enjoy.


Mosey back to the Turd Shack at the start for another type of 40’s…Lindsey’s.

Hip Slappers and Wall Jumps – 30/10, 25/15, 20/20, 15/25, 10/30

All the PAX really enjoyed this part and were hopeful of a rinse and repeat, but reluctantly agreed to move to the next set of exercises.


After a short fellowship mosey to the adjacent parking lot we finished up with some Dirty 11’s. Mike Tyson’s on one side, Tiger Squats on the opposite side and a Burpee each time you crossed the island.



The last four years seem to have flown by and it seems like only yesterday that I posted for the first time at The Yank and then spent the next week uncertain if I would ever again be able to raise my arms above my head. I can’t thank the PAX of Gashouse enough for the impact and difference that they have made in my life, you guys are awesome and I appreciate each and every one of you. I feel like I’ve come a long way since that first post and to see the growth and acceleration by so many other PAX is what motivates me to keep coming out and trying to get better. This F3 thing is here to stay, so let’s do everything we can to continue to grow not only the size of the region, but the HIM’s within it.



F3 Dad’s workout this Saturday at The Yank

Nail clippers and Chapstick for THE Service Project

2nd F lunch at noon next Thursday at Bubba’s in Gastonia

2nd F Axe Throwing at the Mall next Saturday


Prayer Request


PAX traveling

Big Pappy – Blue getting married, mother moving to assisted living, new foster child

Roscoe’s father in law moving to assisted living

Linus’ Dad

Stroganoff health


Freight took us out.

I’m Broke