Fitness, Fellowship, Faith
Bakers dozen today. We did some stuff in the parking garage. Some of it was dirty. Some double negatives. All around near 2 miles.
announcements.
CSAP ON Sept 19th
jj 5k the sept 26th
mt Mitchell hike sept 27
ez rider requesting some qs for downtown
beers at primal brewing in Belmont at 5pm tonight
prayer requests
SAs family, pillagers family, injured pax
Hot muggy, run to Martha’s and back. I think.
7 men resisted the fartsack this morning, and did some running! Wichita ran his fastest mile to date! Sarlack continues to the rock, not missing a chance to better himself! Kingpin ran thinking about how he is gonna hurt us at Folsom this Saturday. Broke talked about how he was gonna take it easy, he and Barrel Racer took off like there butts were on 🔥! Purple haze lagged back with me for a mile or so, then caught passing gear! Good job men!
Announcements! JJ5K will be September 26th be sure and sign up! They need our support! And it’s the only race I know of coming up!
Mt Mitchell hike the next day!
Prayer requests! Sister Acts daughter and family, my nephew, school workers, our community!
A good crowd this morning came to the PUB to get their 1st and 2nd F going. I spent some time researching a new, unique route but couldn’t keep the mileage to 5 miles so I was going to go with two routes and let our 1st F Q choose. Broke correctly chose the safer route and we ended up taking GDSR, left on E. Perry, right on Lee, left on New Hope, right on Armstrong Park, right on Armstrong Park again and back to the Pub. I knew Udders was posting this morning as he always lets us know if he is in town. He came in late so we said the pledge, got in starting position, and exercised.
I realized in the first 100 yds I forgot to do any type of introduction or disclaimer so I yelled out to the PAX they were on their own. Shortly thereafter I announced that your grievances were not welcome here. I believe Sargento was complaining about something to do with the route but I can’t remember.
However, Sargento deserves a shout out for rucking some home grown tomatoes to my casa yesterday. I ate a bacon mater sandwich for breakfast today and it was wonderful.
We spoke a little about learning something new each day and I learned a little more about Waterboy this morning and his love of classic cars. Be on the lookout for an emergency brake powerslide when he drives in hot to an AO near you.
Oompa showed off his new scar from his tumble yesterday at Martha’s House. Turtleman wasn’t there.
Announcements: Annihilation August 29th at the Gashouse
September 19 CSAUP at Folsom (Broke QIC)
September 26th, JJ5k
September 27th Mount Mitchell Hike
Prayer Requests: Breakers Stepdad sinus surgery recovery and healing, Sister Act’s Daughter,
Defib’s father drove by the AO after we were done with some McDonald’s breakfast and he received some candor from his “Family” doctor who lectured him on his food choices. He also EH’d him for another workout.
Always a pleasure!
Roscoe
Exercises and Moseying in some kind of order…
It was a bootcamp. You know what happens in boot camps. The attendance was from an attendee. If its inaccurate, let Watts Up know.
When 0530 hit this morn, 4 had joined YHC. Still no Les Nessman, but maybe next week. Dry Rub was given an excused absence for work, but where were Voodoo and HIPAA?
Anyway the show must go on.
We knocked out the pledge and headed for Planet Fitness.
Here everyone took Delilah for a spin around the parking lot while the rest of us AMRAP’d an exercise.
From here, we rucked over near the abandoned car wash for some wall sits with ruck on the front.
Its again time for everyone to have some one-on-one time with Delilah. Take her to the Union Road and back while everyone else AMRAP’d a different set of exercises.
A quick wall sit before setting off to ruck back to the start, “cutting” through the neighborhood.
Unfortunately, the wolverine we encountered in the neighborhood caused us to be 5 mins late getting back. DOH!
Announcements: Annaliation -GasHouse – Gump, 29-Aug; Mt. Mitchell – Gastone – 27-Sep; Upcoming CSAUP – Broke
YHC took us out.
On a side note, found out Sledge has been secretly hording marsupials…
Watts Up Powering Down.
Pledge
Warm up : 30 SSH in cadence
Mosey to wall: wall sit left over right and right over left and 10 Mike Tyson’s
Mosey to McQuitter wall: 20 step up per leg
Mosey down South St to first stop light – from there to the 10th light pole stop and do jump squats (1 at first and 10 at 10th)
Mosey on down to Garrison Blvd.
Brief pause and then mosey back to first stop sign.
Repeat in reverse for the next 10 light poles on the left only – this time nur up the hill.
What do you know we ended back at McQuitter wall again – 20 step ups each leg.
Mosey back toward the start and stop at the wall for a little more wall sitting but no Mike Tyson’s
F3 Fun Run from there to start but everyone has to have a turn so we circle the parking lot – word of advance do not follow Buckeye in the fun run !
Side note: we did a lot of Flutter Kicks and LBC’s before and after the moseys.
Arrive back at start with a few minutes of “NO BURPEE” merry (don’t recall all of the fun stuff that was called).
Time!!
Announcements: Mt Mitchell
Prayer request: may family members and our Nation
Out with Prayer
Until next time
EZ out
YHC arrives to Gaston probably out terrorizing the neighbor hood mailboxes with squats and merkins for EC. Stroganoff out for EC. YHC out for EC. No clue where EZ Rider was hanging out. Gaston, the birthday boy graces us with his presence and donning his new hairdo. About dang time he had a birthday, seems like he’s been 46 forever. Maybe he counts in reverse dog years, seven years to gain one. Anyway, Happy Birthday brother!
I had sent a challenge out for a Folsom invasion of The Labyrinth. Seems like only Bedpan has a pair. Were they Kenny Roger’s “Cowards of the County” afraid of an Oompa Q? Did they got lost due to many renames of this AO? Will their ankle bracelets not let them past 321?
0530 Time to start. First time I got the Q here.
All home folks here so brief disclaimer. Go back home. It’s only a suggestion. If you fall and bust yo ass its on you. Can’t sue me. Yada, yada, yada.
Warm up
10 SSH (IC)
20 Abe Vigodas (IC)
30 Flutter kicks (IC)
40 Moroccan Night Clubs (IC)
50 LBC (IC)
The Thang
Mosey to park entrance gate with burpees – adding one every light pole. Since YHC is from Midoriyama and can’t count and it’s still too dark to see his own weinke, do the Alphabet. Mosey to press box/concession stand/pavilion at center of ballfield. Trip. Boom. Down goes Oompa. Karma. Tis only a flesh wound. That’ll sting in the morning.
Seal Jacks 20 (IC)
Calf Raises 20 (IC)
Dips 20 (IC)
Freddie Mercury 20 (IC)
Mountain Climbers 20 (IC)
Squats 20 (IC)
Shoulder Taps 20 (IC)
Dying Cockroaches 20 (IC)
Reps got called out by which Pax was volun-told by the Q. It’s called sharing.
First intermission: SSH 20 (IC)
Rinse & repeat above. Pax went rogue and some called 10 or 30 IC instead of 20 as instructed. Midoriyama math travels well.
Second intermission: Hand release merkins (OYO for a change up)
Rinse & repeat.
Third intermission: LBC 20 (IC)
Rinse & repeat.
Grand Finale: Wall-sit air presses 20 (IC)
Mosey back to park entrance gate, plank for six, right arm, regular, left arm. Finish off the last few sets on way back to flag. Pledge. That’s a wrap.
Upcoming events
Mt Mitchell Hike
JJ5K
CSAUP
Annihilation
Requests
Sister Act’s family
IR – Allen Tate, Short Sale, Slaw, Def Leppard, and others knicked up.
YHC took us out in prayer.
Thanks for letting me Q.
Seven manly men showed up to the JV spot at Midoriyama A.K.A. George Poston Park. I’m not sure what we did but I’m pretty sure that Leppard was thinking about his recliner “working from home”, Golddigger complained about a tough workout, Freight heckled Leppard, Love Boat trotted around like he was auditioning for a modeling job, Watts-up followed me around asking about old Backblast and Dr Sues tolled his eyes at all of us. 🤣😂🤦♂️ Fun as usual and we all got a little better. Thanks for letting me pick on you all. I know there will be payback.
I know I need more work on my first F.
Thanks again!!
pockets.
© 2026 F3 Gastonia
Theme by Anders Noren — Up ↑