Fitness, Fellowship, Faith

Day: November 3, 2023


It was a perfect day for thousands of miles of running. YHC passed 10,000 miles on this run using the Nike+ app, so there’s that. There were ruckers. There were runners. We all started at 5:00. There were words said about the appropriate finish time. This is what happened…

The runners ran the route Virus put out using the map to Kevin Loftin Park, around Keener and back down to the start. We finished on time. The ruckers wandered around ruckland pontificating and finished late. Better luck next time.

Announcements: See Stogie’s latest newsletter

Prayer Requests: Montana surgery next week, Tooth Fairy’s 2.0 testing, Norwood, Turtleman, Jackson Hall, Achorman’s bone marrow donor list

Thank you for the opportunity to lead men!


We started the goat this morning early in the gloom at 29° with some sides, straddle hops, followed by gravel pickers after which we mosey across the island to the parking lot. We ran suicide ladders for the next 45 minutes:


  • Mericans
  • Flutter kick
  • Sumo squat
  • Heel to heaven
  • Burpees
  • Smurf jacks
  • Squat to overhead press
  • Mike Tyson
  • Lbc
  • Repeat adding 5 each set

We moseyed on back to Floyd and Blackies parking lot where we finished up with some core workout.

We had one FNG we named Freddie Mac and one returning Kotter. Thanks to Cherrie berrie always EHing.


  • 24h run Saturday old school
  • F3 lunch downtown Charlotte showmars
  • Monday launch at  Life Church – new AO – gear workout
  • Trail run 11/18 post and park
  • Ultimate frisbee thanksgiving day starting at 7 AM
  • Convergence 12/2 at the yank
  • Christmas party 12/2 Lewis farm
  • Anchorman – bone marrow registry. Look out for a slack announcement on this and how you can help.
  • Montana surgery next Thursday and will be out for 6 weeks

Prayer requests

  • Montana surgery
  • Ross Birkner in lake Wylie starting an addiction recovery group
  • Anchorman – bone marrow match

Car Movies @ The Ricky Bobby

  • Warm-up
    • Side Straddle Hops
    • Gravel Pickers: Wide stance, touch ground directly below. 
    • Abe Vigoda: Wide stance, touch opposite hand to foot. 
    • Mountain climbers
  • Talladega Nights (2006)
    • Location: Track (0.2 miles)
    • Exercise: “If you’re not first, you’re last.” Burpee Catch Me If You Can Indian Run. Run single file as a group. Last person does 2 burpees then sprints to catch up. They tap the next person to begin their burpees and continue sprinting to first place where they’ll set the pace. 
    • Trivia
      • Name of the school? West River Elementary.
      • The career day scene opens with another dad talking about being a Waffle House manager. The closest WH is 1.9 miles away.
      • 13 was on the door of Reese Bobby’s 1969 Chevy Chevelle.
      • When Ricky Bobby’s dad teaches him to overcome his fear of driving, the name of the cougar in the Chevelle was Karen.
  • Smokey and the Bandit (1977)
    • Location: Parking lot
    • Reps:
      • 400, number of cases of Coors beer that had to be hauled
      • 28, based on the 28-hour trip from Atlanta to Texarkana to Atlanta.
    • Exercise: 400 count broken into sets of 100 with 28 count of merkins broken into sets of 7 in between
      • Side Straddle Hops
      • Smurf Jacks
      • Seal Jacks
      • Plank Jacks
    • Trivia
      • #2 movie in 1977 behind only Star Wars
      • Roscoe provided quite a bit of quotes and trivia
  • Bullitt (1968)
    • Location: Back side of the school
    • Reps: 
      • 7 jump squats, based on Bullitt Mustang jumps during the San Francisco car chase.
      • 10 runs, based on the 10-minute chase scene.
    • Exercise: Run up the hill, 7 jump squats, run back down the hill. 10 runs total.
    • Trivia: Mustang sold for $3.74M in 2020 in Mecum Auction.
  • Gone in 60 Seconds (2000)
    • Location: Front of school
    • Time: 3:26
    • Exercise: Up and down planks with Moby’s Flower

The Goat


Mosey to the Triangle on the Island

Stacker:   5 Burpees, 10 Big Boys, 15 Merkins, 20 SSH, 30 Hammers;  Run to bridge and back between each round, adding an exercise each round

‘Circled’ up around the Triangle

PAX called some exercises, Mary Style.   We also Bear Crawled and Crab Walked around the Triangle.

Mosey back to StartEx for some Mary



© 2023 F3 Gastonia

Theme by Anders NorenUp ↑