Fitness, Fellowship, Faith
Better late than never, right?
Warm up:
Peter Parker x 20 IC
Imperial Walkers x 20 IC
Copperhead Squats x 20 IC
Mosey to the back of the school
11’s Mountain Climbers and Merkins
Mosey to the tables
Dips, Step Ups and LBC’s
x 10
x 20
x20
Calf Raises
Mosey to the front of the school
Four Corners Forward
Corner 1 – 5 Burpees
Corner 2 – 10 Merkins
Corner 3 – 20 Squats
Corner 4 – 40 Flutter Kicks
Four Corners Backwards
Escalator Four Corners
TIME
What a morning it was at the Prison Break! 20 men were pushing rocks this morning and logging miles! It was great seeing everyone getting after it. Each week this AO gets better and I’m stoked, let’s keeping pushing each other guys. Im excited for all the new guys coming out and really getting into it, Im excited to see what they will bring to the F3 group and what F3 does for them as well.
Thankful for you guys and I pray this AO continues to grow and draw other brothers to us. We are lights men in our community and everywhere we go for the kingdom of God. Lets continue to reach out and get those that are in our community that don’t know Christ as their savior!
{Prayer Request
Purple Haze parents
Sister Acts Family
My wife and the pregnancy with daughter number 3
Praise for Def Leppard and his family
Rabbit ears M and Hose Pipes M and their pregnancy
Our community
Thank you men!
Round Up
Things are starting to heat up at Midoriyama but 11 PAX didn’t let that stop them from posting for a JV workout at the region’s premier afternoon AO. All were veterans so the short form disclaimer was given and the Pledge of Allegiance was recited. No need for a warmup, if you aren’t warm already something is wrong with you.
We moseyed to the large soccer field, set up a 5 sets of cones 20 yards apart on the shady side of the field and got to work. It went like this:
1 Burpee at start then run to 1st set of cones for 10 Merkins
Back to start for 2 Burpee’s then run to 1st set for 10 Merkins, then 2nd set for 20 American Hammers
Back to start for 3 Burpee’s then 1st set 10 Merkins, 2nd set 20 American Hammers, 3rd set 30 Squats
Back to start for 4 Burpee’s then 1st set 10 Merkins, 2nd set 20 American Hammers, 3rd set 30 Squats, 4th set 40 shoulder taps
Back to start for 5 Burpee’s then 1st set 10 Merkins, 2nd set 20 American Hammers, 3rd set 30 Squats, 4th set 40 shoulder taps, 5th set 50 LBC’s
Now come back down the ladder all the way to 1 Burpee and 10 Merkins
Next up was a little socially distant partner work. One partner does AMRAP of called exercise while the other partner runs to 3rd set of cones and completes a set number of reps of a different exercise. Flapjack. Repeat each round x3.
Round 1 – Flutter kicks AMRAP, 5 Burpee’s opposite end
Round 2 – Big Boys AMRAP, 10 Mike Tyson’s opposite end
Round 3 – Oblique crunches AMRAP, 10 Imperial Walker squats opposite end
Time was up so back to the start.
NMM/COT
Proverbs 17:17 – “A friend loves at all times, and a brother is born for adversity.”
We are not called to do life alone, rather we are called to build relationships and form communities in Christ. A true Christian friend will stand by you in all situations, especially the hard times. Think about who you have this type of relationship with and what relationships you need to work on to get to this level.
Prayer Request
SA’s 2.1
Clavin’s M
Round Up’s M
Our Nation
Thanks to all the guys for coming out today and the hard work they put in. Bats were flipped, rocks were pushed, form was questionable and mumble chatter was heard. Typical Midoriyama.
I’m Broke
Pledge
Very brief disclaimer ( we are professional F3 brothers after all)
A SSH IC ( too bad for Gastone and Whoopee who keep on going ( EC?)
10 man makers
Mosey to Walgreens to read Joshua 6
Walls of Jericho
( took a moment to remember the 7 exercises I had in mind )
7 SSH
7 Imp Walkers
7 Monkey Humpers
7 Merkins
7 Plank Jacks
7 Mountain Climbers
7 Flutters
This way we would work down our body and perform at each wall going around 7 times but this was not to be an attack on Walmart Walgreens Wally World or any other institution … just an exercise
At second wall employee was coming in so on the fourth wall there is no parking and a very slim driveway plus their loading/ unloading area … so in the interest of safety we forgo that wall and only perform on 3 walls but do so 7 times
Much mumble chatter ….. from the birds ( this group today was all business!)
Mosey back to start , once again Whoopee starts going another direction ….
I pick up speaker from tailgate and head to grass near Snoballs and we circle up in kneeling position for Jack Webb’s but we are to wait until the lyrics cut in …… We the Kingdom and Holy Water …… if you know the song …. play it again today …. if you don’t know it , find it and play it !
Opening line, “ God I’m on my knees again….”
Amazing song
If you REALLY love the song find and play the 7 minute version recorded in a church with Tasha Cobbs Leonard ….. woah!
anyway … plan was to keep building and stacking ( I was at 13 ) Whoopee begged for relief so I allowed the numbers to decrease until end of song
3 minutes of abs ( EZ rider tried to eat it all)
50 IC flutters
Whoopee with Jane Fondles
30 Squats from Captain Stubing
prayers for nation
Clavins M
Gastones Father in Law ( diagnosed late term dementia)
13 men at The Storm on 6/2. Went like this:
Warm-up:
10 Burpees
The Thang:
Mosey to the roundabout in front of school. Exercise called here is a WOD called DEE!!
4 Rounds
40 Squats
30 Hand Release Merkins
20 Burpees
400 meter run
Perform the 3 exercises, then run up the hill to the roundabout on main road. That is one round. Perform the exercises again, run down the hill to school to complete round two. Do the exercises and the up and back down to complete the 4 rounds. This wasn’t easy, especially with that dang hill. Good work men.
Next mosey to school. Here we did 2 rounds of:
10 Hip Slappers (IC)
10 Dips (IC)
10 Derkins (IC)
With some time remaining line up facing the parking lot for some Dirty 11’s. Start out with 10 Big Boys, run to other side of parking lot for 1 Imperial Walker Squats. Run back to start for 9 Big Boys then 2 IW Squats and so on. Only catch is stopping each time you pass the halfway mark and do 2 Burpees. We got about half of this workout complete before we ran out of time. Mosey back to the flag! Time!!!!
Announcements
Prayer reqo
Nameorama
Appreciate the chance to lead today!!
Sister Act
Warm Up
30 SSH
20 Merkins
10 Burpees
Mosey to the first hill
Bear crawl 11’s
CDD at the bottom
Squats at the top
Finish up time to mosey to the next hill
Sprint up 1 burpee
Jog down 2 burpees
Sprint up 3 burpees
Jog down 4 burpees
We done this to 10 and it was terrible!
Time to mosey towards the flag we had a shovel flag but everyone looked like they would enjoy a trip up to the front for the pledge so that’s what we done.
First light pole
5 burpees, 5 Merkins, 5 Shoulder taps
Second light pole
6 burpees, 6 Merkins, 7 Shoulder taps
We make it to the small triangle and I ask Sister Act, Dr Seuss and Sparky for 3 workouts at each corner.
1st point 10 Jump lunges
2nd point 10 Burpees
3rd point 10 American Hammers
We knocked out 2 rounds of that and then continued to the flag stopping at the next two poles
7 Burpees, 7 Merkins, 7 Shoulder taps
8 Burpees, 8 Merkins, 8 Shoulder taps
We get to the flag say the pledge and get
9 Burpees, 9 Merkins, 9 Shoulder taps
Mosey back to the parking lot to finish up with giving our FNG his name!
Welcome Hose Pipe!
Prayer Request
Continue to pray for my M as our baby makes her way to our family! She will be here by the weekend
Sister acts family
Our Community and police officers
Pick someone out that comes into your head and pray for them no matter what. We need to be in prayer for each other wether we know what they need or not, God knows exactly what each of us needs. The power of prayer and the power of our God is awesome we just have to believe and follow.
Thank you for the support men!
Round Up
It was a warm, muggy, and dry 75 degree morning at the Bulldog. As the regular HIM’s rolled in we gathered in anticipation curious to see how the mornings workout would unfold. There as usual were smiling faces and great chatter before the stroke of 5:30 am. A perfect way to start the day.
5:30…Let’s get going!
Pledge
Disclaimer
SSH x 30
Mountain Murpees x 5 (this is an original combination of some classics. From standing, down to plank, 2 mountain climbers, 2 merkins, back up and complete the burpee).
After that there was quite a but of Yoga, some core, just a touch of some light jogging, squats, calf raises, and more yoga.
Prayer requests:
Please continue to pray for Clavin’s M
Dry Rub’s M
Timeframe’s Dad
The civil unrest
Police
Hipaa
Stoganoff’s 2.0
Whopee’s 2.0
It was a blast this morning fellas. As always I was honored to be involved this am. Such a great group. Everyone pushed hard and did great. I really appreciate the fellowship and comradery.
Have a great day.
Aye!
Timeframe
YHC was having trouble for some reason designing a routine for the gloom of this morning.
It wasn’t fancy, it wasn’t pretty, but everyone got there money’s worth…. maybe.
0530 arrives with 9 joining YHC.
No FNGs, so a brief disclaimer, which lead to The Pledge of Allegiance.
Appetizer:
20 SSH IC
10 Merkins OYO
20 LBCs OYO
Main Dish:
To start, we did a lap around the edge of the main parking lots. This lap included moseying, nurring, karaoking, skipping, side steps and 5 burpees for a train, with the destination being the lower parking lot near the stadium.
At the parking lot, partner up for some Dora.
P1 does the exercise, P2 mosey around the loop. Flapjack.
Exercises:
100 HRMs
200 Squats
300 Flutters (Count 1 Right Leg only)
400 Air Presses.
From here a meander turned into a mosey to the school for some 11’s.
Dips at one end, Calf Raises at the other. The catch being, each direction, a different form of locomotion had to be used. (meander, nur, mosey, bear crawl, skip, karaoke, high knee, toy soldier, etc)
This had to be cut short for time.
Prayer Requests were voiced and Top Hat took us out.
Termite has next week…
SYITG!
Watts Up Powering Down
Warmup-10 imperial walkers in cadence,10 cotton pickers in cadence, 10 side-straddle hops!!
The thang— mosey to Walmart and partner up for 100 burpees, 200 Hip-slippers, 300 Big Boy sit-ups while partner runs laps around Walmart. There was so much mumble chatter that people thought we were protesting and rioting Walmart. This simple but effective workout took up all the time
Always a pleasure being in the gloom with you Hims
We had a FNG who hated cam newton so welcome our new brother Newton.
Closed with COT and Prayer!!
Some HIM’s worked on breathing exercises by running.
Verse of the week:
Philippians 3:14 I press on toward the goal for the prize of the upward call of God in Christ Jesus. ESV
So what is the upward call of God in Christ Jesus? That call is our Sanctification or being molded more into the image of Christ. It’s impossible to be become more like Jesus when we’re looking in the rear view mirror of our lives, whether we’re looking and dwelling on past sin we committed, or that was committed against us, or reveling in our past accomplishments or “mountain top experiences”… either way, looking back and not looking up to Christ will lead to defeat.
Prayer Requests:
Our Nation, Our Leaders, Police Officer’s and First Responders, Mayor’s Wife, SA’s daughter and family, RoundUps Wife and Family
Thanks men for the opportunity to lead!
Wichita out and on to the next one
© 2025 F3 Gastonia
Theme by Anders Noren — Up ↑
