F3 Gastonia

Fitness, Fellowship, Faith

Day: June 25, 2015

Blue Ridge Relay–Time to Step Up

As of this writing, there are 77 days left to the 2015 edition of BRR. There are 53 F3 Teams registered from all over our footprint with an additional 3 on the waiting list. That’s about 500 men who will be traversing the rugged NC mountains on foot and in a big white van. Teams from all over NC and SC, along with a team from the Commonwealth to our north (Richmond).

“Borrowing” from The Show’s Pre blast from last year. #wheel

Teams are listed here List of F3 Teams

Captains should sign up for updates from BRR here Blue Ridge Relay Race Site Make sure your team is familiar with all the rules.

As with every year, the course changes due to constuction, road conditions, or local resistance to runners coming through their slice of heaven in the middle of the night. So be sure to check the site frequently.


Time to start increasing the miles. Rule of thumb is to not increase mileage by more than 10% per week. While I’m sure each region has multiple running options, try to plan some “off the books” runs with your teams….it would be a good idea to eventually add a #double down evening run.

Also, since the race does occur in the mountains, it’s a good idea to add some hills to your training. Strong legs will not only help you run up these mountains, but will also keep you healthy through out training.

Just because you have to run more, don’t forget to attend your bootcamps. TeamSoccerArms is not the way to go. Strong men finish well. Be well rounded.

Anyone that wants a t-shirt can order one here. T-shirt

patches can be ordered here Patches


The following must be worn at night. “Reflective vest, flashing light on front and back and a headlamp or flashlight must be carried”


Rent Vans from Enterprise use code # 53SA320-BLU for race discount CLT area PAX can also check Adventure Vans

If you haven’t made reservations yet, it is strongly suggested you do so soon!


Only van 1 needs to be at the start and lodging will be dependent upon your start time and where you are coming from. There will be some updates available here for options.

Questions: Please contact me at Steviered1966@gmail.com

Good luck with your training. Continue reading

BackBlast #GoatIsland: Gone In 60 Seconds

11 Men battled the GLOOM this morning for the workout at Goat Island.

The morning started out with a bit of a shock to the PAX when we found out the gates were locked to Goat Island Park, but that did not deter anyone.  The PAX set up shop in the parking lot, grass, and gazebo and got to work.  Music, Cinder Blocks, Benches, and a Gazebo made for a great morning.

Start with Pledge of Allegiance


Circle Up (In Cadence)

  • Side Straddle Hop x 10
  • Don Quixotes x 10 Forward/Backward
  • Mericans x 10
  • LBC’s x 10



This comes from the movie Gone In 60 Seconds (Our Arms were gone in 60 seconds after this nice exercise).  Mericans set to cadence of the song Flower by Moby.  Bring Sally Up- Go Up, Bring Sally Down- Go Down.  x 3 minutes


Partner 1 does exercise 1 while partner 2 runs to designated area does exercise 2 and runs back and the partners switch exercise.  Continued until all repetitions are completed.  Plank Until all PAX are finished.

  • Blockees 75/ Carolina Dry Docks 5
  • Upright Rows 100/Mericans 5
  • Tricep French Curl 100/Dips 5
  • Bicep Curls 150/Derkins 5



  • Round 1- 20 Standing Cinder Block Chest Presses/PLANK
  • Round 2- 5 Mericans/PLANK



  • 50 Standing Chest Press/5 LBC’s

FRENCH FRIES x 10 Both Arms



  • Prayers
  • Upcoming Workouts and Q’s



  • Gate locked at Goat Island can become a problem.  JoeBoo and BA will get in contact with Cramerton Parks and Rec to try and come up with a solution.
  • Some of the PAX had the new shirts on and they looked sharp.  Other PAX will have to put their name on a wait list and when enough show interest orders will be reopen.
  • The song Flower by Moby seemed much longer than anticipated during the Bring Sally Up exercise.

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