F3 Gastonia

Fitness, Fellowship, Faith

Month: November 2015 (page 1 of 2)

Preblast – 12hr Swamp Fox Adventure Race 3/19/16 #CSUAP

Gentlemen, it’s time see how much #CSUAP you can handle once Marines have gone home, the course markings taken down, and your breakfast wore off 8 hours ago. The swamp is waiting to see how well you can handle being thrown in the woods with a map and compass and need to proceed the next 40-60 miles to get your team out.

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The 11th annual 12hr Swamp Fox Adventure Race is waiting to test both your physical and mental endurance this coming March in the SC low country. See www.kandoadventures.com for full details.

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When: Sat 03/19/16 07:00 – 19:00 Check in the night before required. Plan on being up pre-gloom that AM working out the details race morning.

Where: McClellanville, SC (30 min N of Charleston)

Who: Anyone who can bike, paddle, bushwhack, and mosey. Open to all PAX, teams of 2,3,4 required.

Gear: Mountain Bike, Helmet, Hydration Pack, Compass, Kayak/Canoe + equipment (available for rent with outfitters). See website for full gear list.

What: The Swamp Fox Adventure Race is essentially a 12-hour, giant Easter egg hunt through Francis Marion National Forest in coastal South Carolina. You will be required to navigate your way through the marshes, swamps, trails, fire roads, and highways using only a map and a compass while finding checkpoints you’ve plotted on your map. You’ll have to plan your route, manage your own nutrition, limp your own busted self out of the woods, manage your own time, and keep your team from mentally falling apart. Teams will gather points by finding checkpoints located over ~50 square miles. Get as many as you can in the time allotted and bag the rest.

The course is not known until 05:00 the day of the race but typically includes about 10 miles of paddling, 20-30 miles of biking, and 15-20 miles of trekking. Plan on being self sufficient for the entire race but there are often areas to fill up on water.

Investment: Team costs are $120 – $140 per person + $30 per boat you rent. Hour per hour that is about 1/3 the cost of the Leatherneck. Put it on your Christmas list. Costs go up on 1/1/16 and 2/1/16.

Registration: If you have a team together, you can register via the instructions on the website. Make sure to put F3-[teamname] in you teamname. If you need teammates, contact one or more of the event Q’s via twitter.

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Who are the Event Q’s: Beaker, Hoedown, and Hotwheelz out of F3GrandStrand. There are plans to hold training sessions face2face or online depending on the need.

What if I can’t read a map? Your gonna have to set Siri down and cut the cord eventually, son. This may be the most intimidating thing for many PAX but can be learned easily. The event Q’s are more than willing to train up as many navigators as needed. You will need to learn how to plot UTM coordinates and use a USGS topographical map to keep track of your location.

Are there penalties? Nope, no burpees, no merkins, just the walk of shame when you come rolling in 30 mins late loosing credit for all of your hard-earned checkpoints. (Typically you loose credit for 1 CP each 5-15 minutes you are late.)

2016 BRR – Pre-Blast #1


It maybe holiday season as you sit back, enjoy those Turkey Day leftovers, look forward to taking those built-up vacation days you either use or lose, and start to work on your Santa Wish List. But it is also 284 days until the 2016 Blue Ridge Relay (September 9-10, 2016)!

You may be wondering why you are even reading a pre-blast about an even that is more than 9 months away… which is a valid question… But registration for the 2016 event opens on December 1st (Tuesday next week)!

Which means you need to start thinking about your team; will you repeat the roster from 2015, rope in a recent FNG, help an expansion group form a team, step up to a 6 man team, help your region organize, the CSAUP options are endless.

BRR expanded the teams to 160 and the cap was met in Early May 2015.

Highly encouraged to register early! Each year F3 continues to grow in participation and dominate the field, 2016 is expecting the same:

  • 2011: 2 F3 teams (18 pax)
  • 2012: 5 F3 teams (48 pax)
  • 2013: 15 F3 teams (70 pax)
  • 2014: 31 F3 teams (>300 pax)
  • 2015: 54 F3 team (>500 pax)
  • 2016: 600…700.. pax??

T-Claps to Freeloader and all the Regional Q’s who helped organize logistics and push out communications, a lot of coordination goes into 500+ pax!

We’ll get more organized with information and regional Qs as we get into 2016, but for now, just start talking up with FNGs, encourage new AOs to participate and EHing your brothers.

BRR is arguably the best CSAUP event, I mean 209 miles (12-40+miles per person), 30+ hours in a van, endless quality 2ndF and enough trash talking to last you until the next CSAUP event.

Link to BRR’s website for more info: http://blueridgerelay.com/

If you are a interested in leading your region as a Regional Q or you want to get a new Region involved, please shoot me an email at Justin.LaRoche@yahoo.com or twitter- @jclaroche2

That’s all for now and be sure to ask Santa for a new Garmin watch.

WorldWide Leader (WWL)


BackBlast- #TheStorm: Deck Of Death

18 PAX showed up to put in some work at #TheStorm early this morning.

Everyone jumped out of their cars and circled up and awaited 5:30am to get rolling.  BA quickly went through the legalities and the PAX said the Pledge Of Allegiance.  BA then explained that cheetahs don’t have to stretch when they go out and hunt/run so we won’t and took off for the weight room.  The PAX then learned that Deck Of Death was the activity of the day and things started.

WU: Nonexistent

-Pledge Of Allegiance-


Mosey to the weight room.

Circle up and find a spot in the weight room.


Deck Of Death-

Deck of cards is put in the middle of the room and the PAX takes turns pulling a card and leading the exercise.  The number on the card equals the amount of reps 2,3,4,5,6,7,8,9,10, Jack=11, Queen=12, King=13, and Ace=14.  If my math is right and it usually isn’t that means every exercise is done 104 times per 1 deck.  We would stick with 104 reps, but some of the PAX did an audible and did their exercise in cadence, extra reps, and holding in position, which was appreciated by all to make things harder. (Thanks Dolph, Whoopie, and anyone else I forgot).

This morning we went 3 rounds with 18 PAX so we did A LOT.

  • Hearts= Burpees
  • Diamonds= Merkins
  • Clubs= Weighted Squats
  • Spades= CDD

There was no break through 2 rounds, but then we did a double count off.

At this time I believe Mayor actually let everyone know he would of rather been running, which never happens.

At some time during one of the last rounds BA called OMAHA and the PAX did 30 LBC’s in cadence and 40 Moroccan Night Clubs in cadence, and 10 JoBu’s (aka Monkey Humpers) in cadence. Then we continued with another round of Deck Of Death….



We were already over time so we skipped count off and just did the following:

Announcements: Upcoming Q’s and 2nd F opportunity at Hickory Tavern this Wednesday at 6pm

Prayers: Safe travels to everyone this holiday

Coffeeteria: 1 at Floyd and Blackies in Cramerton


Today was definitely a day where the workout looked better on paper.  I did enjoy the PAX pushing each other and watching the puddle of sweat and spit collect under me during this workout.  Needless to say I am hurting a bit as I type this and I love it.

Again it was my pleasure to lead the PAX today!


Black Friday North Meck Convergence

As many of us are apt to overeat as a way of giving thanks on this fine Thursday, a few men have banded together and decided to offer a convergence at North Meck Park from 0700 to 0800 on 11/27 (Black Friday) to help alleviate #TheStuffed.

After you’re good and smoked, you have three options.  The first option is to go shopping with the M–not recommended.  Your second option is to go home, clean up, and watch reruns of the 2015 Macy’s Thanksgiving Day parade–also not recommended.  The third option is to join The Pax at Primal Brewery for a brewski.  Yes, the fine folks at Primal Brewery begin serving at 0800 and we feel it’s our duty to go and support a small business on Black Friday.  This is not a TruthNugget–proof!

Sponsored by My Colon and the Number 7

Today was a special day for me. It was 7 years ago today that a portion of my colon and I parted ways, and I think I am a better man for it. It was 7 years ago, at about the time we started our COT, that I was being wheeled into the pre op area to have a surgeon remove a cancer and 12 CLEAN lymph nodes from my body. After that I started 6 months of chemotherapy and my daily inspection for blood in my poop-thankfully, clean to this day. Probably more than you wanted to know, but that’s the truth. Lesson learned the hard way-blood should not be there and if it is, get yourself checked out sooner than I did and maybe you won’t need the chemo. I know a good GI doc with long fingers, a gentle smile, and soothing voice if anyone is in need.

Today was sponsored by the number 7 to celebrate my 7 year anniversary. We started our warmup with 27 PAX, then out of nowhere came our 28th PAX, none other than Triple 7. I could not have planned his arrival any better. Glad to have you join us today brother.

This morning, we did our WU and THANG, then Dr. Feelgood had a surprise for me. He had a professional photographer from Playgirl here for a picture of the PAX and me holding a sign with “7” on it representing my 7 year anniversary. She tried to get us to take our clothes off, but we fought the urge-this is a family show and we need to keep it clean. Ok, maybe she didn’t want our clothes off, but she was a professional from Playgirl (is that still a magazine???)-at least that’s my story….

Here is what I remember:


Disclaimer then 7 reps IC of each:SSH, Merkin, LBC, Squats, Scorpion Dry Dock, and finished with my personal favorite, the Monkey Humper. I had several others planned, but as usual I got bored and had to get moving.

The Thang:

We moseyed to the flag for the pledge of allegiance then started off with 7 burpees OYO. After the burpees, we moseyed to First Presbyterian Church parking lot at the bottom of the stairs for 7 Minutes of Heaven. What else would we do in the church parking lot? There was some mumble chatter by (I think) T Square about someone’s activities the night before correlating with 7 minutes of heaven, but I forget the specifics. This exercise was inspired by The Mayor and consists of escalating burpees every 30 seconds starting with 1 burpee at time zero, then 2 burpees at 30 seconds, then 3 burpees at 1 minute,…… as long as you can or until 7 minutes. I think we made it to 4 minutes then we recovered. Clearly I am not in shape for 7 minutes of heaven-good thing my wife does not read these posts, she would argue with my claim of even 4 minutes of heaven….

Next exercise was Stairway to Seven which consisted of 1 burpee followed by 1 merkin at the bottom  of the stairs, run up the stairs and do 1 squat then run down the stairs. We did 7 rounds of this with an escalator up each round (2 reps of each then 3 reps of each…until 7 reps of each). Was not a lot of mumble chatter during this which makes me wonder if PAX were tired or bored. I was a little of both honestly.

After a quick count off to let me catch my breath, we then did a Lazy Dora with Merkins X 100, LBC X 200, and Squats X 300 (stay in one place, non-exercising partner does plank, 6 inches, or squat-hold while exercising partner does called exercise). I like the regular Dora much more so you won’t hear of this again when I am Q. It was a sleeper that did little more than make me irritated at myself for even suggesting it.

After dumping Lazy Dora from my memory bank, we started a version of She Hate Me-originally this is reps of 10 but today, I could not count past 7. We did 7 reps of each exercise from bottom of the stairs thru the parking lot and out to the main road. This included 7 lunges with each leg, 7 burps, then 7 merkins. This was a colon-load of lunges and longer than I originally planned. However, lunges make me smile so that’s ok. After the PAX completed this, we moseyed back to start and did 7 rounds of Dips and Dry Docks: partner up, and P1 does 7 dips while P2 does 7 Carolina Dry Docks then flapjack and repeato until 7 sets of each. We had a few minutes left so we did a Bojangles biscuit and Dolph added some blueberries (burpees) by himself at the end. The rest of us pretended we did not see him and moved quickly to the other side of the lot to the Playgirl photographer.

After the pic, we did our CountARama, NamoRama (with 6 FNGs!!) then a little quality time with Whoopee sharing his story and encouraging others to build on the relationships we have within F3. Your time of need will come like mine did 7 years ago, hopefully not the same situation, but there is a storm brewing for each of us in our future and it is best weathered with your brothers in F3 locking shields along your side.

Thanks again for all those in attendance. Special thanks to Dr. Feelgood for the photographer, Roscoe for rescuing me during the prayer, and Bandit for the cinnamon bun and candle at coffeteeria.

As we were taking the picture (did I mention she was a Playgirl Photographer), I was thinking to myself, THERE IS NO WHERE ELSE I WOULD RATHER BE AT THIS TIME OF THE DAY AND THIS TIME OF MY LIFE. THANK YOU F3 GASHOUSE.


Tick-Tock: The Quarry Counts

You’ve got one hour.  Make it count.

Little Rain but a lot of Pain at Goat Island

After a huge warning from a F3 Gastonia Tweet of incoming rain, it turned out to be hardly any at all.  7 Men headed out to get their work in.


  • Side Straddle Hops x 20
  • Imperial Walker x 20
  • Hill Billy x 20
  • Mountain Climbers x 20
  • Peter Parker x 20


Mosey lap around the park being sure not to do any Donkey Kicks as they pass the local banks.  The PAX then met up at the bottom of the hill and were informed of their task with their partner.  Together they had to complete 50 burpees, 100 merkins, 150 side straddle hops, and 200 prayer squats as they switched off running to the top of the hill.

Next task, mosey over the bridge and around goat island park.  Joboo informed the Pax of the next exercise, the Squerken.  Two man teams, one person in the merkin position, the other in the squat position holding the other guys legs.  They perform the merkin and squat at the same time.  Reps of 20, 10.  The Pax seemed to like it but quickly found it they should match up with someone close to their height.

Mosey back over the bridge, past Floyd and Blackies, to the top of the hill and back down.  Finished at the parking lot with an exercise, the Mountain Climber Merkin.


Great work this morning.  Glad to get back into it with you guys.  We discussed getting a good turnout this Saturday at the Schiele for Whoopee.  Bring a friend.  Honor to lead you this morning!


The Murph @ The GasHouse

13 PAX gathered to face the MURPH!


  • SSH X 10 IC
  • LBC x 10 IC
  • Toy Soldiers x 10 IC ( #Tclaps Whoopee for the bailout)
  • Imperial Walkers x 10 IC
  • SSH x 5

Mosey to Flag for Pledge.


Brownstreak escorted the Pax .25 mile to Sherwood playground and track.  Ran 3 laps on track to complete the first mile.

Next came 100 Pull Ups
200 Merkins
300 Squats

Each member of the Pax took the lead on one of ten rounds
10 pull ups OYO
10 Merkins IC (20)
15 Squats IC (30)

Completing the ten rounds of these exercises is no joke and the Pax did awesome.

Back on the track for 3 laps and then .25 mile back to Scheile.

1/2 way back we paused for 10 minutes of Mary.  Each Pax led exercise of their choice.  Nice work.  Gotta love Mary!

YHC could not count the Toy Soldiers this morning, destroyed it.  Thanks to Whoopee for the support and getting the Pax back on track.  I still need to practice the TS; got my redemption at 10 minutes of Mary.  The Murph is definitely tough, nice work men.

Again an honor to lead you men.  AYE!!  Thanks Tophat for taking us out.  #F3Works

– Dolph

Downtown Backblast

Warm Up

  • SSH IC x20
  • Don Quixote IC x20
  • Merkins IC x20
  • CH Squats IC x20
  • LBC IC x20

First up was quick series of Burpee Hot Laps…  starting at pavilion, PAX took a quick sprint through parking lot to stop sign at North York Street for 10 BOYO.  Sprint back to pavilion for 10 more BOYO.   Sprint to stop sign at North Marietta St for 10 BOYO,  And then back to pavilion for last 10 BOYO.

Next was Dora 1,2,3 from pavilion to main street and back. Partner A would run, Partner B would perform AMRAP of the following excercises to the total number of reps.  Partners flapjack and continue until the total number of reps were completed.

  • Merkins x100
  • LBC x 200
  • Squats x 300

Next were 11s OYO.  PAX does 1 of the exercise A at pavilion (Dying Cockroach) then sprints to main street for 10 of exercise B (Jump Squats).  Then rinse and repeat while increasing reps for exercise A by one up to 10, and decreaseing reps for excercise B by 1 until down to 1.

With one minute remaining (and since we already did Dying Cockroach) Q call for 1 minute of homer and marge.

Honored to lead you brothers!

– Bandit

#PB Gashouse

Come out and pay some RESPECT to our VETERANS.  The MURPH!!!  See ya in da gloom.

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