Fitness, Fellowship, Faith

Day: March 31, 2022

The end of Plantation

We kept it simple today at Diablo Sammich.

Many times I have tried to find the end of the development behind Pelican’s.   Many times I have failed and when we reached a cul de sac, we did merkins to make up for it.

Wattsup and HIPAA once took me there and that distance plus a grueling pace made for a great workout

Last night, I swallowed my pride and looked it up online.  To get to the very very very very end, you just follow Plantation Rd/St all the way to the end.

That’s exactly what we did.  And it worked.  I was tired all day too!

Bulldog – 3/29/22



Slow, slow mosey around parking lot

The Thang:

10 Rounds

  • 30 mountain Cross Climbers
  • 10 Breaker Breaker (Squat, left kick, squat, right kick, jump squat)
  • 10 Merkins
  • 10 Freddy Mercuries IC
  • 10 Shoulder Taps IC

Finished with some Mary

The Pledge



  • Convergence
  • Community Foundation Run
  • Adopt a Highway clean-up
  • Baseball game – 2nd F

Prayer Request

  • Tesla
  • Huck
  • Pink Floyd’s M and Dad

YHC closed in prayer


Nice work men, something a little different than kettlebell work.

Breaker Breaker

Mt Hollywood 3/28/22



  • SSH
  • Don Qs
  • Grass Pickers
  • Burpees x 6

Mosey to Main St

At every Street light, left and right side to the church Parking lot

  • 5 Merkins
  • 5 Jump Squats

Church parking lot – Triple Nickel

  • 5 burpees
  • Bear crawl to opposite side of parking lot
  • 5 monkey Humpers
  • Lung walk back to starting point


Mosey to Central Ave

Route 66

At every light post – Merkins

Mosey back to school

  • Wall sits and o/h presses20 I/C,
  • Balls to wall w/shoulder taps 10
  • Mountain Climbers x 20 I/C

Rinse and repeat 3x

Finish with Pledge and COT


  • Convergence
  • Community Foundation Run
  • Adopt a Highway – April 16th (GasHouse)
  • Honey Hunter’s Baseball Game

Prayer Request

Sargento helping with planting a church in Belmont area; looking for a gathering place

Pink Floyd’s M and Dad

YHC Closed us out in prayer

Always fun to Q Mt Hollywood! Good work men!

Breaker Breaker

Release The Kraken!

It’s been about six months since my last Q . I took some time away from F3 to focus on building muscle mass in the gym.But I’ve done that as long as I cared to, it’s time to get lean for summertime and what better way than boot camp with those hammers at Folsom. I sure was missing my F3 brothers and pumped to get back in the gloom with them and shed a few pounds. I’ve been back at it about a month now and I’m getting some endurance back,so I was itching to lead a workout so I pounced on the first one I could at Folsom here’s what went down.

warm up: ssh,gravel pickers,mnc,bolt 45’s,merkins,mountain climbers all x10 IC

mosey to flag stopping at each light pole on the way for 3 kraken burpees

we pledged it up

mosey to horse track for 11’s dips and rows

burpee Indian run back to far shelter sparky showed up at some point I think it was after the kraken burpees….. convenient

back shelter partner work one does work other runs to flag and back exercises:50 pull ups,100 hanging knee raises,150 incline push ups TIME !
had more fun stuff planned but it’ll have to wait for another day.

we circled up I shared some words with the pax from Job about how we should view God while going through trials.we shared announcements took prayer requests and I prayed us out.

Thanks for the chance to lead this morning men  I’m glad to be back.we’re stronger together no doubt!

Prison Break 3/30/22

10 men posted at Prison Break for a mix of running and recovery-walking. One guy would not be denied as Broke continues running, despite dealing with an ongoing leg or possibly back issue. Hope the doctor appoint gives you some good direction to begin getting better. For the rest of us, sprained ankles, calf soreness, and blisters will heal sooner than later.


  • 4/2/22 Convergence at The Yank, Smoky Mountain Relay meeting afterward. Also, there may be a service opportunity after as well.
  • 4/9 Community Foundation Run @ Fuse in Gastonia – runners welcome, we have several Speed For Need chairs to push
  • 4/17 Roadside cleanup in Gastonia after the Gashouse workout

Prayer Requests:
– Huck
– Turtleman
– Big Pappy and family
– Sister Act’s daughter (and family)
– Wichita and his dad, mourning the loss of his mother
– Ball Joint’s uncle
– Broke
– the family of two boys involved in an accidental shooting

Sarlacc took us out in prayer.

Go Duke!

The Goat – March 31, 2022

We had 12 men for a Final Four workout. Seeing no FNG’s we headed up 8th Avenue to find a better parking lot for the warm up.

Goofball x 20 IC
Windmill x 10 IC
Hillbilly Walker x 10 IC
SSH x 20 IC
Sun Gods x 10 IC (each direction).
Plank Jacks x 15 IC

10 merkins
10 merkins, 20 cdd
10 merkins, 20 cdd, 30 squats
10 merkins, 20 cdd, 30 squats, 40 mountain climbers (count one side only)

5 burpees for the train.

Took a mosey to the basketball courts in Cramerton.

YHC has two grab bags, one with 6 ping pong balls, upon which are written numbers from 10 to 25, plus the letter “Q” (puller gets to choose the number of reps); The second bag contains 6 ping pong balls with exercises (Bobby Hurleys, Carolina Dry Dock, Merkin, Mountain Climbers and Squats)  on them.

There is also a basketball. Prior to the pax pulling the ping pong balls, the pax has to shoot the basketball through the net (Free Throw Line or 3-Point Line). If the pax misses, we do a total of five burpees for each miss.

Congratulations to Zeus and Cinderella (the only PAX to make a basket today)

Convergence at The Fighting Yank on Saturday, April 2
Community Foundation Run on Saturday, April 9
F3 Night at the Gastonia Honey Hunters. Check Slack for more details.

Cinderella’s aunt.
Pizza Man’s pastor.


Celebrating Six Years at The Storm – March 29, 2022

Six years ago I took the whim and was EHed by Sargento and headed to The Storm where Whoopie was on Q.  After the FREE workout, I enjoyed the fellowship and was given the name of RADAR, which could be worse seeing some of the names before and after.

So seeing that my F3 Anniversary fell on March 29 at the same AO, I started I stole the Q from Dr. Seuss via Slack and decided to do lead the workout.

Seeing a FNG, I gave a disclaimer and then we went on a run behind the school, and then circled up in the round about.

Windmill x 10 IC
Imperial Squat Walker x 10 IC
SSH x 20 IC
Merkin x 10 IC

After the warm up we took a mosey up the hill toward Lakewood Road and then took Lakewood Road back to the school on the stadium entrance side.

CRAZY 8’s (8 Rounds):
8 hand release merkins, 16 parker peter (count one side), and 24 seal jacks. After each round run in an eight pattern in the parking lot.

1 big boy sit up / run / 10 squats

Convergence at The Fighting Yank on Saturday, April 2
Community Foundation Run on Saturday, April 9
F3 Night at the Gastonia Honey Hunters. Check Slack for more details.

Cinderella’s aunt.
Pizza Man’s pastor.

© 2022 F3 Gastonia

Theme by Anders NorenUp ↑