F3 Gastonia

Fitness, Fellowship, Faith

Page 437 of 917

Racin Cars

May 5, 2021 / / 0 Comments

Today being May the 4th some of the pax may have been expecting some type of Star Wars theme. The only theme we had was working together.

Warm Up: (no imperial walkers just yet) SSh, and 10 burpees
The Thang:
We moseyed to the tennis courts. I had the pax partner up with someone they had never worked out with. If they had before make sure it was not your “hey lets partner up cause we go at about the same pace as me”. The goal was to push or pull just a little better than before.

100 monkey humpers, 200 imperial walker squats, 300 imperial walkers, 400 imperial walker kicks.
Partner 1 sprints to the end of the courts and back while partner 2 does the exercise trade off until completed.

Half court Booyah Merkins, 10 down to 1.
Just as the clock strikes 6 am Stogie heads out of the tennis courts. As I get about 10 steps ahead of the pax I yell out “Lets race Stogie to the Flag”. Once this curve ball was hit by the pax they all come sprinting up the hill to the flag, all trying to beat Stogie to the top (he is driving by the way) mayor with all his wisdom runs in the middle of the road to hold stogie back from zooming past, Lucky for us Round Up and Ball Joint may have gotten to the flag before the Red Yota made the pass. Once we caught our breath we moseyed back stopping at the street lights for a little core work.
Vups, LBCS, Big Boys.
Ended with Iron Man Superman Merkins. x5 then time.
Prayer request: many families dealing with sickness, and our country.
I prayed us out with a real COT. It was great to take a moment and come together for the first time in a while.

The BedPan is Full..

Mt. Hollywood – May 3, 2021

May 4, 2021 / / 0 Comments

It was my first time posting at Mt. Hollywood and for that matter I had no idea where I could create my “Weinke.” I got there about 15 minutes early, and drove around Mount Holly Middle, Rankin Elementary and into downtown Mount Holly. As I gathered my thoughts, I came up with the workout.

Seeing no FNG’s, I gave a quick disclaimer followed by the Pledge of Allegiance.

We took a mosey to toward West Central Avenue and went to an area near the railroad tracks where we circled up for a warm up.

WARM UP:
Goofball x 20 (IC)
MNC x 10 (IC)
SSH x 25 (IC)
Merkin x 10 (IC)
Mountain Climbers x 20 (IC)
Downward dog stretch into a honeymooner

DORACIDES:
We partnered up. One partner ran to the first light pole and did a burpee, sprinted back and ran to the second light pole for a second burpee and sprinted back.  While partner 1 was doing this the other partner was starting on the set of exercises (100 merkins, 200 flutter kicks, and 300 squats.)

After this, I decided we should rest so we lunged walk from the star to the first light pole and then bear crawled from the first light pole to the second light pole.

TRIPLE NICKEL:
As we moseyed back toward South Hawthorne Street, I noticed the hill on the grass field at Rankin Elementary.

We started at the fence and did five merkins, broad jump to the middle and did five plank jacks and bear crawled up the hill and did five monkey humpers.

ESCALATOR:
We moseyed back to the school and did an escalator of exercises (10 hand release merkins, 20 alternating shoulder taps, 30 squats, and 40 mountain climbers).

ANNOUNCEMENTS:
May 15 – A new workout at the Fighting Yank (More information contact Flinstone or HIPPA).

May 22 – Starbust Ruck (Contact Boss).

F3 Gastonia is collecting band aids, toothpaste, and tooth brushes this month.

PRAYERS:
Continue to keep Sister Act, Big Pappy, and Gumby in your prayers.

AYE,
Radar

Shifting shapes

May 4, 2021 / / 0 Comments

With 15 seconds to go, Sargento asks why I’m wearing the wrong socks ( red white and mostly blue compression). I’m puzzled so he replies, “ May the Fourth be with you!” Well, I suppose my nerd card will need to be revoked. Totally missed that one I did, hmm?
Watts up suddenly chimes in with excitement that it’s time to start …. Thankfully I personally have the ONLY acceptable time keeping device for this morning and LOOK, It’s NOW time!
Pledge
Brief disclaimer as we are all F3 announce I am not a professional … inform all to seek Sargento as he says he is one during his one month tour.
Butt kickers IC x 20
Plank
Merkins IC X 12
Mtn climbers IC x 15
Plank jacks IC x 15
Whew…. Lotta counting ( considered adding ski abs here … but if Demo didn’t want to disrupt rhythm … they come later)
Announce that at all speed humps …. 5 burpees ( insert thunderous applause)
Mosey
Oh look … a speed hump and then another ( someone kept trying to give schematic drawings from the city planners that these were sidewalks… but they end at the curb?)
Circle up and space evenly in circle ,,, remember your space and bear crawl around to starting point …. Making a line.
Now for the fun part of today’s beat down …. Call an exercise ( wisely remember that next May be worse) and run perimeter
Werkins, merkins, crunchy frogs, MNC, large arm circles and others called … interestingly enough it was Dr Seuss with the burpees call. Somewhere during all this my phone buzzed with alerts as if it was 18 hours ago and we were once again facing thunder storms and tornado warnings…. No …. Wait ….. someone admits to having had chili last night….
Clean up on aisle six!!
This was introduced by Whoopee a while back … just as enjoyable now as then!

that was our circle

mosey around front of school to find another speed hump and then little later we need to add a speed hump …. Many enjoyed me using the Q power to install one

next we nur up the hill from one traffic circle to the other feel  that burn!!

at upper circle we create a square using 4 corners technique of the 4 road directions and here is where I insert the ski abs giving full demo 

merkins

plank jacks 

flutters ( count one side)

aforementioned ski abs 

all set to 50!

breather and reset … ask what’s missing ?

a triangle!!!

25 hand release merkins

25 crunchy frogs

25Little Gumby in the woods ( Squat straddle hop) .. call it whatever 

Oh…. And 5 burpees for the train 

monkey humpers facing non existent traffic IC x 20

5 more burpees ( told that’s the same train… asked for proof … non was provided)

mosey to bottom entrance  and 10 Mike Tysons OYO

25 lbcs

20 squats

Dr Seuss conducts class on the proper elegant form that must be maintained …. Even had a video at the ready!!

several more burpees at several more “traffic sidewalk humps”

I even mention at one of them that I’m feeeling generous …. So only do 5 burpees!!

at last one …. Is that another train? Choice is given … 5 burpees for the train or for the hump…

circle at start for small Mary

Freddy Mercuries x 20

LBCS x 20

finish with 5 burpees for the train all wanted to ignore

Pilgrims Progress and BOS would ruck today making sure not to aggravate ankle soreness from weekend ruck

Amoba ruck coming

Memorial Day Murph 7:00 Sandlot all other AOs normal schedule 

new Bulldog/ Pain Lab style workout 5/15 Yank

dads F3 signups

toothpaste and tooth brushes monthly collection

Purple Haze at TRB or Stiny Bird at  Labyrinth ( choices choices … post somewhere)

lastly great group of men who really went after it, while there was mumble chatter they plowed through what I had like it was butter and I want to give a BIG shout out to our newest Site Qs like Pilgrims Progress and Flintstone who have greatly embraced their roles and you can see the enthusiasm they  have!

MAY THE  FOURTH BE WITH YOU!!

 

 

 

 

where’s my weinke…….

May 4, 2021 / / 0 Comments

Beautiful morning, quiet Pax.  Many cars arrived right at start time, none of which were missing Pax.  Five of us total, 5:30 and time to go.

I need to stretch more than anyone in F3 but it’s never been my go to start.  A few ham and shoulder stretches to start, quick disclaimer and no pledge (got it at the end).

Jump to 4 corners:  repeat each as you move forward, rinse and repeat at corner 4.

1st corner:  10 merkins

2nd corner:  20 squats

3rd corner:  30 LBC

4th corner:  40 flutters

Round 2:

CDD’s, Bobby Hurley, Freddie Mercury, Mtn. climbers.  Rinse and repeat was modified on return

Round 3:

25’s of each and repeating each as moving forward.

LBC

Homer/Marge

6″ (after Homer/Marge hold 6″ for 25 seconds)

American Hammer

Somewhere in the midst of our agony my Weinke is missing.  Spiderman decides to go in search and rescue mode.  Somewhere during this time I think he got lost reminiscing the hallways recalling his first school girl kiss.  He ultimately comes back feeling happy and smooth but no weinke.  As we carry on, Hermie picks up on Spider’s aesthetic aspirations and he too ventures to the hallways in search of my missing weinke.  Since the last visual I had of Hermie was him vomiting into the trash (spitting) and I noticed him gone I gave him a shout to see if he was in trouble!!!  Wide-Right who was to my left and had a Hermie optic delcared he was fine maybe a little too free of tension and anxiety as he too was reminiscing about his first school girl kiss while searching the halls for my weinke, yet he came back triumphant!  Seemingly there was a lot of incoming school traffic today and somebody picked up my weinke.  I think there was an agenda going on amongst the teachers regarding a widespread interest into what the ‘blank’ is a Freddie Mercury.  I’m guessing they gave up on trying to crack the code and decided to just leave it or give it back.   Or, it’s possible Hermie had to wrestle and grapple with a menopausal Librarian while clinging to her readers (she’s probably still panting from excitement); or maybe he was just sweating from the workout, only Hermie knows, but we had a few happy guys this morning.  Reckon I’m getting a little excited just typin…..

well, let’s move on:

Triple Nickel

Merkin/Bear Crawl out a distance/squats – Mosey back (5 reps each, 5 times)

Plank/holds:  1/2 pax lunge out a distance, balance hold plank until return.

Rinse and repeat, time.

Announcements:

5/15:  Belmont, new A/O low/no impact

Prayers/Concerns:

Nation, first responders

Enjoyed today, thanks for the opportunity to lead.

Linus

Freed to Bleed – Part Two

May 4, 2021 / / 0 Comments

Okay guys round one of our blood giving was a huge success, collected 33 units if memory serves.  We have another opportunity to give on Wednesday, June 16 from 1:30 – 6:00.  The site this time will be at Tech Works in Belmont, which is in the same building as Primal Brewery.  Address is 52 Ervin Street, Belmont, NC 28012.

Registration is on American Red Cross website, but you have to be very specific in the search criteria to find the drive.  When you search for the drive, type ” FThree Gaston” in the search field.  You will not find the drive if searching any other words.  Drive is open to M’s and 2.0s.

Blood need is critical, this is a great way to show leadership.

Site Q’s. please pass this along, and specifically mention the search criteria.

Tiger

 

Folsom 4/27

May 3, 2021 / / 0 Comments

12 men at Folsom this morning.

 

Warm-Up: Grass pickers, Hillbillies

 

Mosey towards flag at Folsom entrance.  Stopping at light poles on the way.

1st pole: 10 Hand Release Merkins

2nd pole: 10 HR Merkins, 20 American Hammers

3rd pole: 10 HR Merkins, 20 AH, 30 LBCs

4th pole: 10 HR Merkins, 20 AH, 30 LBCs, 40 Flutter kicks

 

Pledge at flag

Exercise called here is Mike Tyson’s and Mountain Climbers. Start with 1 Mike Tyson and 4 MC. Then 2 Mike Tyson and 8 MC.  3 Mike Tyson’s and 12 MC. Continue until finish with 10 Mike Tyson’s and 40 MC.

Short mosey to parking lot.  Line up in front of the curb.  Staying with the 1:4 ratio.  Do 1 Burpee and 4 Rocky Balboa’s. Then 2 Burpees and 8 RB. Continue this until you finish with 10 Burpees and 40 Rocky Balboa’s.

Mosey down to bottom parking lot.  Line up on first line for some Route 66 with Merkins. Start with 1 Merkin, bear crawl 2 spaces for 2 Merkins.  Bear crawl 2 more spaces for 3 Merkins.  Bear crawl, 4 Merkins.  Continue this until you finish with 11 Merkins.

Short mosey to the Pavilion. Line up in front of the short wall.  Start with 1 Step Up and 4 Dips. Then 2 Step Ups and 8 Dips.  Continue until finish with 10 Step Ups and 40 Dips.

Mosey back to COT. Time!!

Announcements

Prayer Request

Nameorama

Nice work men.  SYITG!

SA

 

 

 

Stupid Synchronizing and The Sifter

May 3, 2021 / / 0 Comments

9 posted at Friday’s newest AO for some partner work.  Here’s what I remember:

The Thang:

  • 10 x SSH (IC)
  • 10 x Mike Tysons (IC)
  • 10 x Dying Cockroach (IC)

Mosey towards Davis Park.  Stop at the church for

  • 30 x Toe Touches* (IC) *Some called these V-Ups.

Mosey to intersection of Park & Kingston.

When most of us posted the first time, we only knew one guy at the workout… our sponsor.  Our first round today, we are going to partner up and stay in sync with our partner as we run up and down Park and do the following exercises at each end:

  • 10 x HRMerkins (sync w/partner)
  • 20 x Apolo Ohnos (sync w/partner)
  • 30 x LBCs (sync w/partner)

3 x down and back.  6 total sets of the exercises.  Partners were:

  • Clampett & Dr. Seuss
  • Dirt & Tesla
  • Watts Up & Orangeman
  • Virus, Freon & Flintstone

The push and the fellowship of intentionally working with a partner was great, as always.  The connections we make with the other PAX in The Gloom is The Glue.

Mosey to The Scout Hut @ First Presbyterian for some more fun:

  • 10 x Dips (IC)
  • 15 x Mahktar Ndiayes (IC)

After some time in F3, you find your guys and become part of a Shieldlock.  These are the guys that you can count on to help keep you accelerating.  In “Freed to Lead”, they talk about The Sifter as the way that life will throw twists and turns at you that will sift out lesser friends, leaving you with only your strongest core group.  Getting after it in The Gloom repeatedly solidifies the Shieldlock and provides a foundation of strength.

For this part, we did Stupid Synchronous Mountain Climbers.  Each pair from earlier found another pair and with feet at the base of the wall, one pair did

  • 10 x Mountain Climbers (count left only)

while the other pair did

  • 10 x Australian Mountain Climbers (count left only)

When the Australians would come down, the other pair would go up, so there were always 2 down and 2 up, working in sync.  We repeated this for 3 rounds.

Another round of

  • 8 x Mahktar Ndiayes (IC)

And we head back towards the flag, stopping for

  • 30 x Toe Touches (IC)

Time for Mary

  • Flintstone – 15 x Crunchy Frogs (IC)
  • Clampett – 16 x Merkins (IC)
  • Orangeman – 10 x Burpees (OYO)
  • Dr. Seuss – 15 x American Hammers (IC)
  • Freon – 20 x Heels to Heaven (OYO)

Announcements:

  • Grow Ruck event coming to Charlotte (late summer – August?)
  • Young Life Golf Tournament – May 10th
  • New AO in Belmont running in conjunction with The Yank
    • A Gear AO
    • If you’re a regular in bootcamps, come give it a shot and try something new
    • If you’ve been trying to EH a guy who won’t run and/or won’t do early mornings, this is the place
    • See BOS, HIPAA or Flintstone for more details
  • Ameoba Ruck – May 22nd – 9:00 AM

Prayer Requests:

  • Tiger, Pilgrim’s Progress & Freight at Grow Ruck
  • Turtleman
  • Orangeman traveling to Colorado & LA

Moleskin:

Great to see Dirt and Watts Up back today, and of course running EC.  These HIMs push every day, and are getting results.  Both had been training for work this week and both kept pushing the rock while out of town.  If you want to get better, look to these men as examples.

Everyone who posts, whether it’s regularly or just one time is looking for something.  You don’t get up for a 5:30 (or 6:30 or 7:00) workout for no reason.  The ones that don’t come back didn’t connect.  It’s a major part of what we do to make sure that the FNG is taken care of.  That the Six is taken care of.  We’ve all been there and know how much that pick-me-up means.  It’s obviously a sponsor’s job to connect with a FNG, but if you see a PAX you don’t know, go out of your way to connect.  That’s the glue that will keep them coming back.

Thanks for the opportunity to lead

Yabba Dabba Doo

Study

May 3, 2021 / / 0 Comments

A few men got out and ran or rucked this morning, then met up for the Word to start the week.

Psalm 119:105 ,Your word is a light to my feet and a lamp to my path.

By the regular study of Gods word we can navigate through this life in a way that glorifies God and lead our families and others in this same direction! Your leading others whether you know it or not! Are you leading them to a path of destruction? Or are you leading them to the one who offers eternal life?
Seuss sends and a few others send me some awesome words of encouragement on a regular basis. In one of the text he sent just the other morning it said “ Christ is the foundation from which the new man must draw the influences of life and strength or he will decay everyday!
The thing is, when we aren’t in Gods word regularly, we don’t just stay in the same place spiritually… we tend to get swept down river grabbing at other things to save us, only to be swept further down river because it was just a rotten limb… but thankful we have a God who cares and comes to us in our time of need!! We don’t have to fight this river to get to him, he comes to us, that’s a good God!

when we study Gods word it renews us, it transforms us, we start to see things for what they are! We tend not to fall into traps and snares of this life!  We also can see to help others that are around us !

Announcements- Snowbird men’s retreat September 24-26

Prayer request- SA, Big Pappy, family

Thanks for the opportunity to lead!!

A hill named…..

May 3, 2021 / / 0 Comments

11 Showed up this morning and got out of the Fartsack. A couple ran a few miles before workout. Dirt had to leave but ran 2 before and some more after but had to catch a flight.

The Thang,

Pledge

30 SSH

10 Merkins

25 Imperial Walkers.

Mosey to dock, jump up and Lunge walk the ramp to the bottom.

Mosey to wall beside gym.

Wall Sit/Marching to 30, 25 Shoulder taps, 20 CDD, 20 Plank Jacks, 20 Mountain Climbers.

25 Shoulder Taps

Mosey to Food Lion parking lot.

20 Yards backwards Lunge. 20 Yards left side lunges, 20 Yards right side lunges.

Mosey to wall near Food Lion.

25 Shoulder Taps

Mosey to The Great Hill named after something cool.

1 Merkin, 1 Monkey Humper, 1 Squat increase at each mailbox on the right by 1. Run backwards between each box.  We went up to 7 and back down.

Monkey Humpers starting with 20 at the firs box on left coming from the top but had to turn and come up to finish all the way to 1.

Next we did Plank Jacks on mailboxes then Mountain Climbers.

Mosey back to start on the way back we got in 50 LBC’s.

The Moleskin:

Great group of guys. Fun times were had and we had a medium amount of Mumble Chatter.

This is a good time of the year to give some other guys the Emotional Headlock and drag them into a workout. Offer to give them a ride and let them know what time you will pick them up.

Prayers for many,

Gastone Out!

The Goat – noodles for arms

May 3, 2021 / / 0 Comments

After a  disclaimer we began a warm-up of SSH IC and then a easy mosey up the stairs and back to the fire station.

Little bit of math but the PAX was able to get through it. Exercise included 4 stations at each corner (fire station, corner of school, rail road bridge, doffers) 5 burpees, 10 merkins, 15 squat jumps as a baseline. Each station number meant multiply the workout by that number…(ended with 20 burpees, 40 Merkins, 60 squat jumps for those not wanting to do the math…)

Mosey to the bridge for a bit of core and bear crawls across in partners. Mosey to the picnic table for 9 to 1 ladder of incline, decline merkins. Broke it up in between for LBCs.

Mosey to the 2nd bridge for sprint across and then bear crawls back.

Mosey back for some Mary with a quick bear crawl across 1/2 the bridge.

Announcements: May 10 YL golf tournament, Primal Ruck, Painlab at the Yank starting May 15

Prayers: Those in job search mode, GSM family

No FNGs

« 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 ↑