Fitness, Fellowship, Faith
YHC doesn’t recall exactly what was done.
YHC is confident there was a warmup, some work done along the way and lots of 4 corners at the tennis courts.
Any announcements are long since of no value. Prayer requests were raised.
Sorry for the lack of detail and delay in writing this.
Watts Up Powering Down
There’s been a lot of buzz around F3 Gastonia the past few days about a major upcoming personal milestone: Sister Act posting for the 1000th time. As I arrived at Prison Break, I was pretty excited to see that familiar silver 4-Runner in the parking lot. I wondered if I would see SA as I mulled around Dallas. I was walking back toward Ingles as I heard that douchey voice we all know and love. I turned around to see Sister Act running alongside an amateur Chippendale! Wichita looked more like he was trying to impress some ladies than us as he cruised by shirtless and a pair of Ranger Panties! He pulled it off better than I can, for sure. Wichita is pretty fast in his own right and I am pretty sure SA was checking out his butt as they finished their run.
I know we all LOVE to give him a hard time, but few men outwork ol’ SA. Early in my F3 journey, I can distinctly remember talking to Sparky on a Saturday morning at Folsom. At this point, Sister Act was a strong ‘middle of the pack’ guy but he worked hard, getting in every rep and not caring about being the first one done. Sparky and I agreed it was only a matter of time before he was one of the guys everyone would struggle to keep up with. He was a bat flipper/douche canoe in training. As hard as he pushes himself, he loves the back and forth mumble chatter. He will push you too and he is one of the guys who can take it as well as he dishes it out. You know the chatter will be good when you see SA in the warmup and you know you’re going to have to work a little harder to keep up. These are just a few of many examples that show F3 has made Sister Act better, but also show F3 is better because of Sister Act.
That being said, I do want to be sure to point out that Def Leppard made it to 1000 posts before Sister Act did. Do not let him forget this!
Announcements:
Q school Saturday – RSVP
SMR needs driver (see Purple Haze)
2nd F dinner at Pita Wheel in Dallas 3/16
Rooster this weekend, Pockets needs a runner
Prayer Concerns: Wichita’s family, Oompa and family, Tesla, complacency, Huck. Pall Bearer took us out in prayer.
I arrived a little early to the Labyrinth and saw two vehicles (gettin a little EC in I assumed) so I sat back and finished listening to the radio. 5:25, in rolls Dirt & Whoopie. Light crowd today… must have been the rain or maybe a convergence at Prison Break to witness the number one douche canoe cross his 1000th post threshold! Either way it was definitely a gloomy morning. After a short lesson on medical therapies being used for Covid by THE sexiest cardiologist in Gaston County we started the warm-up.
IC – 20 SSH / 1 Burpee / 15 Gravel Pickers / 1 Burpee / 10 Imperial Walkers / 1 Burpee / 5 Abe Vigodas / 1 Burpee. Whoopie had to roll at this point so YHC & Dirt continued the werk!
Dora 1-2-3 around Pelicans (Merkins / Squats / LBCs)
Mosey to the bank for Dirty 11s (American Hammers / 1 Burpee / Big Boys)
Mosey to the KFC for Dora 3-2-1 (Dying Cockroaches / Flutter Kicks / Shoulder Taps)
Mosey back to Pelicans for 20 Dips & Step-ups OYO
Back to the flag for the Pledge & COT
Announcements: Rooster / Q-School / SMR need driver & van / shirt design
Prayers: Turtleman / Wichita Family / Roundup Family / Those affected by the war
YHC prayed us out.
Excuse me while I kiss the sky! PH
Rain, rain go away. Unfortunately it did not so under the turd shack we went. No FNG’s so of course I forgot the disclaimer sorry to newbie Pallbearer.
Warmup:
SSH 20 ic
Grass pickers 15 ic
Seal jacks 10 ic
4 burpees
Thang:
I’m calling these 30’s, unless there is an official F3 name.
25 squats & 5 merkins
Lap
20 squats & 10 merkins
Lap
15 squats & 15 merkins
Lap
10 squats & 20 merkins
Lap
5 squats & 25 merkins
Lap
Pledge for a break.
Switch to WWII and plank jacks with same numbers of reps.
Still time left so I asked Slaw and Oompa for two more exercises. They gave me Mike Tyson’s and shoulder taps. That was the final nail in the coffin.
4 minutes left for some Mary. V-ups, American Hammers, LBC’s and Flutters were called. Time!
Announcements:
Gastonia community foundation run. Sign up we are pushing 4 chairs for Speed for Need.
Q School at Gashouse Saturday after boot camp 0830, HC on slack for food.
May be more I didn’t write down so check slack.
Prayer requests:
Montross’ aunt home from hospital and friend Chris recovering from surgery.
Orange Man’s friend.
Oompa’s sister had a stroke and pray for him to mend some heartbreak between them two.
Tesla and family.
Mayor complacency struggles, we all agreed we need these.
Huckleberry stomach issues.
Bedpan’s wife and mom.
Pallbearer took us out in prayer, didn’t even need my notes. He will be glad to lead the prayer for any workout he attends.
Gavel.
YHC showed up to a few guys completing EC. Clock struck 5:30 am time to get started.
No FNG’s
Disclaimer
Pledge
Warmup
15 SSH IC
15 Imperial Walkers IC
15 Morroccan Night Clubs IC
10 Merkins IC
20 Squats OYO
5 Burpees
Mosey down to the bottom of the parking lot for the park for 2 rounds of Route 66
Merkins going toward soccer fields squat with lunge walk to each line coming back.
Next up was a little wall work
2 rounds
10 Dirty Hookups
20 Hip Slappers
30 Shoulder Taps
Mosey around parking lot
Next up on the list was core work
25 LBC
25 High Flutter Kicks
25 Low Flutter Kicks
25 High Scissor Kicks
25 Low Scissor Kicks
25 American Hammers count 1 side
25 Heels to Heaven
25 Plank Jacks
With everyone warmed up we moved into the main course
4 Rds
7 Burpees
14 Merkins
21 Squats
28 Flutter Kicks count 1 side
Mosey back to the start. SSH until the end. Time
Announcements
Q School 3/12 Left Whoopee or Roscoe know
Convergence April 2nd at The Yank
Today was Folgers 100 post
Prayers
Ukraine
PAX on IR
Tesla Family
Roscoe Father in Law
Name o Rama
I took us out in prayer.
Thank you for the opportunity to lead. Until next time. SYITG.
8 men showed at different times to scatter, smother, and cover Dallas with runs. Weather was great and the fellowship was even better. We all reconvened at the parking lot right on time. YHC had planned to be the Q but realized that Wirenut had agreed the week prior when I was out of town. I already had my phone out so I just took the care of the pledge and COT. Broke prayed us out and Wirenut lead the Q-source topic of Chapter 7 “The Heart of the Shepherd”. Next week YHC actually has the Q and will wrap up “The Way of the Shepherd” with the final chapter and 7 principals summary.
Announcements: 2nd F Lunch @ Pita Wheel in Dallas on 3-16-22 @ 12:00 / Q school announcement pending – watch for pre-blast / Community Foundation Run on April 9, 2022 – Speed for Need /
Prayer Request: Gumby, Tesla, a couple others but the wind in my mic covered the voices
11 HIMs showed to start the weekend off right with a Downtown beatdown! BOS was down in his back but showed anyway to ask if someone could take the Q. In steps Balljoint with the pledge and what would surely be considered a Westside approved warmup of SSHs, Gravel Pickers, Abe Vigodas, Toy Soldiers & Burpees if I remember correctly. Then Balljoint passed the baton to YHC for some “on the fly” everything! We mosied to the wall along S York for a couple of rounds of Wall Sits and Dirty Hook-ups, then onto Main Street for some Route 66 (Burpees) then we reversed back with Big Boys. Next we moved to the Post Office for some 11s. Wirenut called squats at the top & LBCs at the bottom. We left there and mosied to McQuitter’s wall for some Step-ups & Dips. I’m pretty sure we did something back up to the start but I can’t remember what so I’ll just say we mosied! We climbed the Pavilion with 5 Calf-raises each step. I had a really stupid idea for a new exercise come to me whilst we were doing 11s (must have been the oxygen deprivation) so I dubbed it the “Ukraine Resistance” in honor of those fitting against the Russians. It’s basically a Boo-yah Merkin but with both hands applying resistance to your partner’s. It didn’t work but I think it could if we had only thought to ask someone to stop our feet from sliding. Maybe another day! We wrapped it up with a round of Mary.
Announcements: Driver needed for P200 / F3 2nd F lunch Pita Wheel Dallas @ 12:00 on 3-16-22 / T-shirt orders & design / Community Foundation Run w/ Speed for Need
Prayers: Wichita’s family, Big Pappy, Westside’s M’s grandmother, BOS, Leppard, Gumby
Beautiful weather this am for a bootcamp with A fair amount of moseying in between, trying to get us some mileage in for those running upcoming races.
The warmup
10 Gravel pickers In cadence
20 Moroccan night clubs
20 Side straddle hops
The business
Every light pole to the top one burpee then 5 Hand release Merkins all the way to flag pole
Pledge
Sarlacc two rounds of cherry pickers
Mosey to road behind AG center.
20 squats at start 40 Merkins
20 squats at start 60 American hammers
20 squats at start 80 LBC’s
20 squats at start 100 Flutters
Mosey to bottom parking lot, partner up. Escalator Booyah merkins at top and bottom of parking lot to 10.
Circle for Mary till times up
Announcements
Q school
2nd F lunch on the 16th Pita wheel in Dallas
Rooster run Saturday
Nantan of the nation at downtown 18th
Prayer Requests
Wichita’s family
Big Pappy’s mom
My Uncle Bill
One of my customers with colon cancer
Steve Osis
Little boy with cancer (not sure of his name)
Stripers brother
Sister acts family
West sides family
Gumby’s back
Sparky
Keep Ozark in prayers for his career path change.
25 reps per exercise. Times that by 17 rounds = 425. With 5 PAX that’s 2,125 muscle fiber busters, gains popping demolishers, no more soccer arm walking studly MEN.
To the people who fartsacked that morning and didn’t come out for this gem of a work out, total booshit. You missed the gem of the year, gem like geummm yeahhh.
Next time, don’t miss it.
Warmup:
SSH 20
LBC 15
Squats 10 IC
Merkins 10 IC
PLEDGE
25 Derkin
25 Shoulder Press
25 Bent Row
25 KB Swings
25 Curl w/ kettle bell
25 Bent Rows
25 Shoulder Taps
25 Dying Cockroaches
25 Lunge
25 American Hammer
Mosey around the world
25 KB Curls
25 Squat Curl Press
25 Merkins
25 High Knees
25 Mountian Climbers
25 Plan Jacks
25 LBC
5 Burpies
25 KB Arm Extensions
25 Michael Phelps
Mosey around the world
25 KB Bent Row
25 Dips
25 Derkins
25 Calf Raises
25 Squats
25 Plank Jacks
25 LBC
25 Flutterkicks
25 Curls
25 Shoulder Press
Mary for 4 minutes
23 was the count in downtown Belmont for some FNG scooping, EMOM circuits, merkins / squats and burpee fest with hills. Here’s what we did:
To the Bunker for warm up:
Left the Bunker for a quick warm up mosey where we ran across some strange guy looking for F3. Dirt pulled him in and gave him the whole rundown of what we do. We pulled into the pavilion for a quick recap of core principles for the FNG and a dynamic warmup of 5 exercises with reps for each needing to be finished within 1 minute. Exercises were:
Mosey over to Myrtle for some hill work and an ascending series of merkins, squats and burpees:
FNG held up, as did the rest of the PAX, and we headed to the front of Cherubs where we learned that today wouldn’t be leg day as the Q had a long run lined up for Sunday, so we planked up and worked through:
It was about here we learned it’d get easier around 4. We weren’t there yet.
Mosey around to the parking lot off Glenway behind Station where we saw Pink Floyd and saluted him with
before hammering out some core work with
Last stop on the tour was a trip to the track on a day that wasn’t leg or running day to, well, run.
Partner Up (preferably with similar ability level)
Everyone joined in to pick up the Six, and we headed back to the Yank statue to finish what we started, with enough time for:
And that was that. Over 2.5 miles and more than a few merkins later, we were smoked.
COT was strong with BOM and the Q took us out.
Announcements:
Prayer Requests were numerous and were lifted up.
FNG – Matthew Keepes named J2C after the “Jump to Conclusions” game from Office Space.
Lots of sweat left in downtown Belmont courtesy of Cha Ching. Thanks to all who took part.
© 2025 F3 Gastonia
Theme by Anders Noren — Up ↑