F3 Gastonia

Fitness, Fellowship, Faith

Page 291 of 917

The Ricky Bobby – June 8, 2022

June 8, 2022 / / 0 Comments

We had seven this morning at The Ricky Bobby.   Seeing an FNG, I gave the disclaimer and the five core principals of F3.

After a mosey to the back of the school parking lot we circled up the warm up.

WARM UP
SSH x 20 IC
Imperial Walkers x 10IC
MNC x 10 IC
Merkin x 10 IC

After the warm up we took a lap around the school track and headed toward the front of the school.

The THANG
I explained the workout where the PAX would do a round and after each round we would add an exercise and add 5 additional reps. After each round the PAX would sprint from one side of the parking lot and back.

Round 1: (5 hand release merkins)
Round 2: (5 hand release merkins, 10 squats)
Round 3: (5 hand release merkins, 10 squats, 15 lbc )
Round 4: (5 hand release merkins, 10 squats, 15 lbc, 20 lunges)
Round 5: (5 hand release merkins, 10 squats, 15 lbc, 20 lunges, 25 mountain climbers)
Round 6: ((5 hand release merkins, 10 squats, 15 lbc, 20 lunges, 25 mountain climbers, 30 plank jacks)
Round 7: (5 hand release merkins, 10 squats, 15 lbc, 20 lunges, 25 mountain climbers, 30 plank jacks, 35 SSH)
Round 8: (5 hand release merkins, 10 squats, 15 lbc, 20 lunges, 25 mountain climbers, 30 plank jacks, 35 SSH, 40 American Hammers)
Round 9: (5 hand release merkins, 10 squats, 15 lbc, 20 lunges, 25 mountain climbers, 30 plank jacks, 35 SSH, 40 American Hammers, 45 BBSU)
Round 10: (5 hand release merkins, 10 squats, 15 lbc, 20 lunges, 25 mountain climbers, 30 plank jacks, 35 SSH, 40 American Hammers, 45 BBSU, 50 merkins)

ANNOUNCEMENTS:
Wolverine, the F3 Lake Wylie Nantan, has the Q at Tequila Sunrise on Friday.  I am trying to get “Guest Q’s” all summer long at Tequila.
2nd F Happy Hour at Old Stone in Belmont on Friday, June 10.
2nd F Lunch at Twisted Goat in Cramerton on Wednesday, June 15.
F3 Dad’s Event at Folsom on Saturday, June 18.
PT Test at Gasthouse on Saturday, June 25.

PRAYERS:
Turtleman.
Tesla’s family.
Nutria has a child who is sick.

Thank you to Tiger for taking us out this morning.

Aye,
Radar

Prisoner takeover

June 8, 2022 / / 0 Comments

There was a good crowd at PB this morning and at 0530 they scattered like flies and ran all over DTown. Various distances, various routes and all putting in the work. Great to see Def get back at it after taking a month off to let his calf heal. Flintstone and Gavel made the trip over, Ball Joint and Wichita got in about 7 miles and something was mentioned about Bods by Gods when Wichita and Westside went shirtless in the COT.

 

Announcements

F3 Dads at Folsom on 6/18 @ 0700

PT Test at Gashouse on 6/25

2nd F lunch at Twisted Goat in Cramerton on 6/15 @ noon

Tubing trip end of July

 

Prayer Request

Turtleman

Huck

Purple Haze sister in law

Double Stack headed for guard duty next two weeks

Sarlaac’s daughter

Freight’s dad and 2.0

Whoopee surgery on Friday

 

YHC took us out.

I’m Broke

6/7 Folsom

June 7, 2022 / / 0 Comments


Warmup

Gravel pickers IC

Side Straddle Hops IC

Moroccan Night Clubs IC

10 Burpees

Bruce Lee

First set 20 on your own

American Hammers, leg raises, LBC’s, penguins, crunchy frog, flutters

Second set 30

Third set 40

10 burpees to get arms warmed up

Round of Iron Hulk

Mosey to soccer field

Bataan Death Crawl, similar to a Indian run bear crawl in a line. Pax in the rear does 5 burpees and sprints to the front of the line taking over the crawl, as the guy at the back starts his 5 burpees.

Mosey to Tennis Court

10 burpees and Nur to other side

20 squats and karaoke back

30 hip slappers high step

40 Australian mountain climbers sprint back

50 calf raises Nur back

40 flutters Karaoke back

30 Bobby Hurleys high step back

20 imperial walker squats sprint back

10 burpees

Windy mosey back to COT

Pledge

Lunch on 15th twisted goat

Dads Q 18

PT 25th

Q needed for Folsom 18th regular Q

Big Pappys HOH Wednesday at 6

Prayer requests

Stogies friend Nan

Huck

Turtle man

Stogies friends daughter

For all our kids

All the F3 pregnancies

Bedpans friend

Stripers brother

Light Crew at Tequila

June 6, 2022 / / 0 Comments

So with the CSAUP the next day we had a short crew for a Tesla led beat down at Tequila that went like this:

COP:

SSH – Burpees X 5

IWs X 20

Gravel Pickers X 20

Grapevine stretches

Mtn Climbers.

Over to the field for some work . What we will do is start out with 5X, go to the middle and do 10X, end and do 15X and return.

1 st set: Merkins

2nd set: Big boy situps.

3rd set: CDDS

4th set: Jump Squats.

Mosey over to the playground for some work. 3 sets, all 10X rotation

Pull ups

Hand release merkins

LBCs

Run a set of suicides in the upper lot.

Over to the benches for some work. 3 rounds. 10X apiece, run suicides after each set.

Dips

Step ups

Dirkins

Inclined sit ups.

Mosey over to the flag for COT and pledge.

NMM: Light but engaged crew. Fun to be around and worked hard. BTW, Q did the CSAUP too!

 

 

 

Burden

June 6, 2022 / / 0 Comments

15 posted to Folsom on Saturday to help push each other. Todays workout would be about helping your brother to carry his burdens. Little did I know planning this workout that I would have a heavy one laid on me the night before.

Warmup:

There was some discussion about me being parked in the COT location. How was I supposed to know? We weren’t even in the right parking lot! So we started with a mosey to the correct lot and did the warmup there. We did some Don Q’s,  sealjacks, merkins, lbc’s, and the scorpion(something I learned while posting at Oak Island last weekend).

Mosey to the blocks.

The Thang:

Partner up. P1 carries the block headed to the flag at the AG center. P2 does 3 burpees and catches up. Switch off until you make it there.

In the parking lot to the left we continued with the partner work. One partner runs around the island in one direction while the other carries the block and goes around the other direction. When you meet do 1 booyah merkin. Switch who runs and carries the block. Do this until you get to 10 booyah merkins.

Line up on the curb and get a new partner. At this point YHC talked about how sometimes our burdens are light and sometimes they are heavy and how we are called to help our brother carry his when it gets heavy. That is what we were doing by switching who carries the block.

Next we did some DORA. P1 rifle carries the block across the parking lot and back. P2 starts on the reps.

100 Starburst

200 Pointers

300 Back scratchers

Let’s head down to the fork in the road doing the same partner work that got us here.

At the triangle we dropped the blocks for some corner work. At this point there was a parade of seniors that were cruising the park for no known reason. They just kept rolling through over and over. Probably trying to figure out what those whipper snappers were up too.

Corner 1 do 5 squats. Corner 2 do 5 flying squirrels. Corner 3 do 5 crab cakes. Do 5 rounds going up by 5 reps each time.

Partner carry the blocks back to the storage spot and mosey back to the flag.

COT:

Announcements-F3 Dads at Folsom on 6/18

Prayer Request-Myself, Sarlacc, and Shatners daughters. Gumby’s mom, Space Jam’s dad.

Naked Moleskin:

Overall I can’t complain about my life. I don’t usually have a lot of prayer request because for the most part my issues seem light compared to what I hear others going through. Friday night I ran into the world trying to push against the things I try to teach my daughter in a hard way. For the first time I felt what has been described many times about the COT. When I tried to share it I broke down. I’ll be honest I can’t even remember the last time I cried. I mean years and years. It’s just not something I do. Much less in a group of 14 other men. I couldn’t help or stop it. This was/is a heavy burden! This is my daughter and the devil and the sin in this world has come after her. I cannot say enough about the men in that COT. They prayed with me and for me. They hugged me. They have individually sent me messages the last couple of days letting me know they are praying for us. Crap I’m about to cry again. I’m honored and thankful I have each and every one of you to help me carry my burdens and I welcome the challenge of helping you carry yours!

First Q at The Down Low

June 6, 2022 / / 0 Comments

Warm up:gravel pickers,Ssh,Moroccan nc,bolt 45’s,merkins,mountain climbers all x10 IC

ball field: 4 corners 10 burpees 20 big boys 30 squats 40 merkins

1 pax run bases other pax do exercise called by runner until he returns exercises:lbc’s,Diamond merkins,v ups, Nolan Ryan’s,ssh, other stuff I forgot

Basketball court:11’s monkey humpers and CDD’s

Playground: triple nickel dips and derkins

ran around the block then to the splash pad for some Mary bedpan turned the water on as we were leaving getting a few pax wet ….good stuff 😆.

ended with COT watts up was scared I was gonna forget to pledge an do namerama no faith 🤷‍♂️We did it took prayer requests and I prayed us out. Props to the tough guys that went to the murph afterwards that’s a lot to take on for one morning. Thanks again for the opportunity to lead men I had fun I’m liking the new Monday boot camp option everyone should come check it out.

on to the next one Westside

4,3,2,1

June 6, 2022 / / 0 Comments

Great weather for run/ruck at the Sword. 4 attended, 3 ran, 2 had new shoes, 1 rucked.

Message:

What then shall we say was gained by Abraham, our forefather according to the flesh? 2 For if Abraham was justified by works, he has something to boast about, but not before God. 3 For what does the Scripture say? “Abraham believed God, and it was counted to him as righteousness.” 4 Now to the one who works, his wages are not counted as a gift but as his due. 5 And to the one who does not work but believes in[a] him who justifies the ungodly, his faith is counted as righteousness, 6 just as David also speaks of the blessing of the one to whom God counts righteousness apart from works:

7 “Blessed are those whose lawless deeds are forgiven,
    and whose sins are covered;
8 blessed is the man against whom the Lord will not count his sin.”

“But God justifies the ungodly..because there are no godly for Him to justify! He put our sins on Christ’s account that He might put Christ’s righteousness on our account. Once we are justified, our contains Christ’s perfect righteousness and can never again contain our sins. Christians do sin, and these sins need to be forgiven if we are to have fellowship with God, but these sins are not held against us.”  Warren Wiersbe

Pledge

Announcements: See Slack

Requests:

Turtleman

Daughters of Freight, SA, Sarlaac

Gump

Huck

Wichita took us out.

Thanks guys! Keep pushing..and ponder these truths!

Seuss

 

 

 

Waking up to a Nolan Ryan headlock?

June 6, 2022 / / 0 Comments

Rolled in this morning to a crowd of two. Slowly a few more Hims rolled in. This isn’t our normal crowd, where is everyone? The weather is freakin perfect this morning! 

Whoopee suggested we combine for the first half, so I prefer a good crowd, why not. It tends to create more mumblechatter. And I like to hear the crap that comes out of Whoopees mouth. We do the pledge and get right to it.

Whoopee has his toys broken out and Voodoo discovers that there is an extra box in the bed of his truck. He peaks inside and realizes that this box is in the wrong bed, he should have left these toys at home- oops! I’m glad I didn’t see them, I hope Voodoo isn’t scarred for life after seeing what’s in that box. When I asked about it, he said you don’t want to know. Whoopee just smiled and winked.

We get to work and begin doing the circuit that Whoopee has planned for us, except we are missing one thing. TUNES! Voodoo called it as I ran to get my Bose box. I decide that this little circuit needed some Metallica radio. I find that hard rock gets me to push myself a little harder. Unlike listening to something like Country music that just makes me want to cry about some ex-girlfriends or my dog that died. Everything is going great, Hermie is doing cartwheels across the parking lot and next thing I know, Whoopee has got me in a headlock and giving me Nolan Ryan’s to the face, wtf!? He apologized and said he had a flash back from when he was a little boy and someone tried taking his Twinkie. OK?

Warmups are over. Let’s get back to work! The Gashouse split off and went jogging and Painlab stayed for the real pain.

One set each: 50/10 we only have 30 minutes

Halos, frog crunch, Russian rows, side plank thread the needle, black widow knee slide, W’s,  1 minute rest

Butterfly sit-ups, seated corkscrew, levitation crunch, siteup elbow thrust, crescent tucks, backward 7’s. 1 minute rest

Burpees, squat shadow boxing, side lunges, CDD’s, and then Gashouse returned from their jog to help us finish some Marys.

Shout out to Turtleman who has the toughest workout of us all, stuck up in an isolated room at CMC Main. You got this brother, keep Pounding!

Thank you God for giving me the means to come out here and push my body. Thank you God for this beautiful weather to enjoy this F3 workout. 

Please pray for those that could not make it out this morning for what ever reason they have, good or bad. Amen!

« Older posts Newer posts »

Past Workouts

August 2025
M T W T F S S
 123
45678910
11121314151617
18192021222324
25262728293031

© 2025 F3 Gastonia

Theme by Anders Noren — Up ↑