Fitness, Fellowship, Faith

Day: November 5, 2022

Gratitude at Gashouse

Gashouse 11/5/22
Rainy days usually turn many a Pax into fartsackers but a very nice sized crowd. I have a few quotes about gratitude “sprinkled” throughout the workout today.

Warmup with the Painlab Pax.
SSH x 15 IC
Cotton Pickers x 15 IC
Right over left, left over right
Low Slow Squats x 15 IC
MNC’s x 15 IC
5 Burpees


Pain Lab goes to their work and us bootcampers mosey toward Presbyterian Church stopping a couple of times along the way for 3 burpees.

“Gratitude is riches. Complaint is poverty.” – Doris Day

10 perfect-form merkins at bottom under a nice dry breezeway, run the steps to the nice dry overhang for 1 Imperial Walker Squat each side = 1, then 9-2, 8-3 etc. Let the bat flippers flip! I did 11’s while several may have done 13’s or 14’s waiting on me.

“This is a wonderful day. I have never seen this one before.” – Maya Angelou

Mosey behind and back around the church to another nice dry breezeway for…
an Ab Circle.
LBC’s x 10 IC
American Hammers x 10 IC
Flutters x 10 IC
Freddie Mercuries x 10 IC
Reverse Crunch x 10 IC
WW1’s x 10 single count
In solidarity with the Royal Nantan Elbow, Elbow Plank 1 minute or so.

“I awoke this morning with devout thanksgiving for my friends, the old and the new.” – Ralph Waldo Emerson (I like this one).

Mosey to the sidewalk and up to the far side of the Parkwood parking lot for…
Rugby Sprints
Exercise until I say Sprint, run 1 section out then 1 section back and then walk 1 section.
Exercises Plank Jacks, Squats, Merkins, Seal Jacks.

“When it comes to life the critical thing is whether you take things for granted or take them with gratitude.” – G. K. Chesterton

Mosey back across the road to Grier parking lot for…
Route 66 with 1 CDD, bear crawl to next space 2 CDD’s all the way up to 11. That one always gets me.

“Joy is the simplest form of gratitude.” – Karl Barth

Mosey back to flag as the bell rings.

Christmas town 5k 11/26
Christmas Party 12/3

Prayer Requests
Gumby’s mom
Haze’s mom
Timeframe’s Dad
Sledge’s friends with cancer
Pizza Man’s pastor

Broke took us out.

*NMM As we begin the countdown to Thanksgiving, I thought a few quotes about gratitude would be good. Turns out we had a little discussion about Joy and Peace and Happiness as these guys had some great insights. JJ had been recently teaching a lesson to youth about gratitude. It’s always good to be back where I had my first post around April 2016 and as a certain puddle-jumping Pax recently said, “TRANSFORMATIONAL” is the word to describe it. Broke was sweating before we started. Shout out to the Pizza Man for crossing the river to visit. Always good to have him back pushing the pace as always. I heard Seuss preaching the Word at one point today during 11’s and he almost had a sweat going today. I tried to catch Roscoe using some bad form today and it never happened. Dude is a machine. We discussed the famous Gumby hat he usually wears. Works well in rain and sun. Oompa is trying to recover but as I am finding out it takes longer these days but he’s still posting and doing what he can. I think that’s a great way to keep motivation. We saw Stroganoff putting in some OYO EC. He is easy to notice wearing that color of shirt. I am not sure why he wears those. I appreciate all the guys who came out.

And again…
“I awoke this morning with devout thanksgiving for my friends, the old and the new.” – Ralph Waldo Emerson. Me too Ralph!

New Q November at Folsom

Blarts Q at Folsom



Left over Right

Right over left


Mosey to Flag for pledge and some core work


Nolan Ryan’s

Box cutters

Next over to parking lot for some “Tic Tok”

From plank position against curb with one arm on curb do one Merkin then plank walk to other arm keeping feet against curb for two merkins back and forth untill we completed 8 counts

This was Volts favorite exercise

Mosey to Tennis courts for 4 corners

10 mtn climbers

20 squats

30 seal jacks

40 flutter kicks

Next started to mosey and rain started so Omaha to shelter for bout 20 min of Tabata

120 sec on 10 sec rest


Mtn climbers


Seal jacks


and a couple more but rain stopped so back to the weinke as planned

Down to lower lot for 11’s

Mike Tyson’s and squats

Then back to flag for 22 for Vets

Time remaining so a few more LBC’S

Prayer request

Turtleman, Huckleberry, Nantan’s Arm, Mayor’s Shoulder, others and there family

The pleasure was mine today men

Hope a 50 day challenge won’t be needed after the new Q November is over.

Untill next November

BLART IS OUT……Keep pushing men and keep telling your F3 Story you never know how it may change someone else’s life too…














Hand Release Merkins galore

We had 7 at 0530 for an EC Food ruck for Dallas Christian Ministry. Norwood joined and brought food from his pantry at home, sorry Mrs. Norwood. 5 would do the bootcamp, 2 rucked some more and Flintstone left in his footmoblie.

Rain started as we finished the ruck so we took cover under the awnings at Old Stone. Still raining at 0700 so we said the Pledge of Allegiance from our cover. Mosey to my truck to pick up a deck of cards, then to the pavilion at the park.

Disclaimer, man it’s dark be careful and don’t get hurt.

WU: SSH x20 IC, leaf pickers x10 IC, toy soldiers x15 IC, LBC x15 IC, 5 burpees OYO

Mosey to the track for one set of 11’s-HR merkins, big boys.

Rain had stopped but since I had the cards in my pocket we took the long way to the shelter with plenty of tables for more fun. Draw a card and add 10 to the number except aces, those had fun of their own.

❤️-SSH. Ace-2 laps around track
♠️-HR merkins. Ace-1 minute plank
♦️-LBC’s. Ace-100 flutter kicks
♣️-Dips. Ace-100 step ups

Impossible to remember the order of cards pulled but two aces were on the top, 2 laps around the track and 100 flutters were a great start. Reshuffle the deck due to complaints and kept going. Plenty of hand release merkins and dips, a few SSHs but hardly any LBCs. Time was called before we could finish the deck. YHC was seeing stars on the way to the flag but it was good to get out there.

Blood drive 11-9, sign up link on slack
Christmas town 5k 11-26, HC to Broke if you can push the chariots
Christmas party 12-3


Nutria’s brother in law fighting cancer
Radar’s sister fighting cancer.

YHC’s head was clear enough to take us out in prayer. Thanks guys.

Norwood is on deck for next week.


Wirenut was discussing how the No-Q November left Old School short of Q’s. I have yet to Q at this AO and I haven’t hit the 10 Q limit this year, so I offered to grab an open one for the site Q.

Rain is in the forecast, but knowing the hard core PAX that post at this AO, they wouldn’t be intimidated by it. I roll in a little early to stretch and loosen up a little. Light rain starts up, but we were committed. When my watch struck 7, we clocked in. No FNGs, so short disclaimer and we were off.


SSH x10 IC

Imperial Walkers x10 IC

Low slow squats x10 IC

Gravel pickers x10 IC

Mosey to the courthouse entrance.


This workout was created by ideas from previous ones I participated in at this location, but with some differences.  YHC had just been doing some repairs on a slot machine(one arm bandit as we call them) for someone the other day. Plus, there’s  a huge Powerball at play today.  With that, I decided to incorporate that theme into a part of the workout. Now, we didn’t hit the jackpot monetarily, but we were all fulfilled with satisfaction as if we did when we were finished. Triple 7’s slot machine. 7  exercises 7 reps each, mosey around the courthouse block x7. Exercises are big boys, imperial squats(count just the squats), merkins, lunges(count one leg), v-ups, American hammers(count one side), and flutters(count one leg).

Short mosey to Church st. This portion has nothing to do with poker machines. Nor does the rest of the Q. Since there were only 3 PAX this morning, this part had to be switched up a bit. Start with some leg work. Nur to first light pole, karaoke one side to the next light pole then switch to the other side. Continue the rotation for the entire block. Next block lunge walk to each light post and perform 5 burpees. Continue on to the end of the block. Only 2 minutes left so we finish off with a mosey around the block back to start.

Pledge(police department)

COT: bedpans stepbrother adopted child having surgeries.

Moleskin: It was an honor to lead you men today! I’m grateful to be a part of this thing called F3.

1 Corinthians 16:13

Be watchful, stand firm in the faith, act like men, be strong.

MW out!

© 2022 F3 Gastonia

Theme by Anders NorenUp ↑