Fitness, Fellowship, Faith

Day: June 15, 2022

Midoriyama 6/7

7 men posted for a rare Slaw Q. YHC knew the Midoriyama heat would separate the rock stars from the groupies. It always does. It was great to see JJ out for an even rarer Midoriyama post! With half the PAX below respect and the other half with one foot in the grave and the other on a banana peel, YHC called the goat roping to order.


  • 10 Seal Jacks IC
  • 1 Burpee
  • 10 Low slow Squats
  • 2 Burpees
  • 10 Merkins SC
  • 3 Burpees
  • 10 Don Q’s IC
  • 4 Burpees
  • 10 Big Boys
  • 5 Burpees

Pledge it up then mosey to the large soccer fields. Partner up for some B.O.M.B.S. Partner 1 does the work while partner 2 runs across the field, does 5 SSH, then returns.

  • 50 Burpees
  • 100 Overhead Claps
  • 150 Merkins
  • 200 Big Boys
  • 250 Squats

YHC must admit that this was a lot suckier than expected. After numerous complaints from the Respect crowd, we remained in the sun (even though there was plenty of shade on the other side of the field).

Time for some 4 corners escalator.

Corner 1 – 10 Diamond Merkins

Corner 2 – 10 Diamonds, 20 CDD’s

Corner 3 – 10 Diamonds, 20 CDD’s, 30 Flutter Kicks

Corner 4 – 10 Diamonds, 20 CDD’s 30 Flutter Kicks, 40 SSH

Mosey back to flag for 3 minutes of Mary. YHC doesn’t remember the exercises. Sorry.

Time’s up.


  • F3 Dads at Folsom 6/18. Regular Folsom workout will muster at Old School at 0700.
  • House of HIM at Big Pappy’s house Wednesdays at 1800.
  • PT test at Gashouse on 6/25. Trash pickup afterwards. Freight is needing some men to step up. See Slack for more info.
  • Tubing on 7/30

Prayer Requests:

Freight’s daughter and dad, Turtleman, Montross’ Mom, Huckleberry, Whoopee and his hernia surgery, Defib’s friend battling cancer, Purple Haze’s Sister-in-law and his wife, Slaw’s M, our nation, our world.

YHC took us out in prayer.



Midoryama 6/14/22

YHC was originally scheduled to Q on Thursday, but had a meeting come up.  Wirenut graciously let me take his on Tuesday, thank you Wirenut!

Start with the mission of F3, to plant, grow and serve small workout groups for men, for the invigoration of male community leadership.

Time hits with four pax.  Not as hot as was forecasted, but still plenty hot.  90 is better than 100.  SSH IW gravel pickers and some stretching, then Blart decides to join for five total.  Whenever you can get there is fine.

Mosey to upper side of parking lot.  Stop before soccer fields, move to one side of parking lot.  Time for accelerators.  25 hand release merkins.  Run to other side of lot.  25 hand release plus 25 smurf jacks.  Run to other side of lot.  25 of first two plus 25 big boys.  Run to other side and add 25 flying squirrels.  Think i hear some profanities being spewed at this point.  Run to other side to start coming down.  Back to big boys, smurf jacks and hand release.  Run back and drop the big boys.  Other side for one more round of hand release to make 175 of those.  That’s enough.

Few minutes remain, run to hill on other side for triple nickel.  Squats at bottom, jump squats at top.

Mosey back to flag for pledge.

Announcements: 2nd F lunch, F3 dads 6/18, pt test and trash pick up 6/25, tubing 7/30

Prayers: praise for Slaw M, purple haze M and sis in law, Turtleman, Huck, pax traveling

YHC took us out

Always an honor


Bad Moon Rising

YHC got out  of his truck to a red color moon. Maybe it was the Sunday disguised as the moon because it was still blazing hot.





15 Imperial Walkers IC

10 Merkins IC

15 Gravel Pickers IC

20 Squats OYO

Mosey arounded around upper parking lot near school back to the corner of fenced in field for Route 66

Lunges and Bear Crawl two parking spots.

On the way back we did Merkins and Lunge Walk two parking spots.

Moseyed to parking lot down the side of football field.  We did the following excercises then moseyed a figure eight around parking lot. Rep scheme was 25,20,15,10



Monkey Humpers


5 Burpees

YHC felt like he was going to Splash Merlot on the last run.  I wonder if that would have been the first time a Q splashed merlot.


Time running low we moseyed back to the start for some core work.

25 reps of


American Hammers


Heals to heaven


Big Boys

Freddie Mercuries

Michael Phelps

6:15 am time.


I took us out in Prayer


Thank you for the opportunity to lead.  Stay hydrated.   SYITG

Ricky Bobby 15-June-22

There was some confusion over who had the Q, but Tesla graciously stepped aside and let me get it.  There were some runners that came I (Quiche, Buckeye and Sargent), but only the big cheese and supreme potentate of F3 Gastonia had the testicular fortitude to stay.


Flagpole for Pledge

Principles of F3:

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion
  5. End with a Circle of Trust

Mission of F3:  Our three Fs stand for Fitness, Fellowship, and Faith and our mission is to Plant, Serve and Grow men’s small workout groups with the intent of invigorating male leadership throughout the community.

Warmup:  SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, Moroccan Night Clubs x15IC, Arm circles


Move to the track where I set up cones for the CrossFit Metcon workout.  At the four cones, do the following.

10 merkins, walk to next cone, 20, next cone, 30, 40.  Run a lap.  Repeat, but with squats and then sit-ups or leg lifts.

After this, we go down to 10, 20, 30.  Then 10, 20.  There was a lot of work done and some chastising about form and then some biting back.  I love the conflict because we grow.  When someone calls me out, I think about that on how I can be better.  Maybe I am not as good as I can be, but we are better than we were.

One minute left so we line up for some bear crawl slalom in honor of T. McBadass.

Announcements: 6/18 dads at Folsom, Regular Folsom is cancelled so go to Old School at 7, Twisted Goat today at 12 for lunch, 6/25 fitness test (proctors needed) and trash pickup after, 7/4 sandlot being changed by Flintstone so stay tuned, 7/30 tubing, regional convergence coming up.

Prayers/Praise: Sargento Skin biopsy, Whoopee, Turtleman, Sargentos friend Della, Travel Mercies


BOM/COT: Watts Up took us out

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