F3 Gastonia

Fitness, Fellowship, Faith

Day: February 26, 2016

Mayor needs a horse collar?

It was short on numbers but high in quality this morning at Rotary. While waiting for the Pax to arrive, we talked about the Rules of F3: there are only 5, the rest you find your way and try to survive and accelerate at the same time. Those rules are the following: free workout, open to all men, outdoor (rain or shine, hot or cold), led by unprofessional participants in rotating fashion, and end with COT. Bottom line, we decided just before the WU if we don’t have someone questioning what we are doing, we probably are not pushing it hard enough. After these deep thoughts, we got to work because we knew we were good enough, we were smart enough, and doggonit people like us (you young guys born in the 1980’s or later prob don’t know who Jack Handy is, look him up-#SNL).

WU:IC 10-15 each IC: SSH, Press/Press/Fling (missed you Roscoe, these were for you-hope you were enjoying yourself on vacation), Merkins, Freddy Mercury, Gorilla Humpers, Scorpion Dry Docks, and Old Man (slow) Don Quixote.


Mosey to parking lot for 2 laps then (get them out of the way) 10 burpees OYO. Next we partnered up (sorry Stroganoff, not a whole lot of choices-you drew the short straw) and fast mosey/trotted in opposite directions around the parking lot with two 8 count body builders each time you passed your partner for a total of 5 laps. These got tough on the last couple laps for me and reminded me how running is not the hardest part of these workouts. Next we moseyed sssslllllooooowwwwwwlllyyyy to the gubment building with flags and did some Hip Slappers X 3 sets of 10 each IC under big brother’s watchful eye. During the rest period we recalled Hot for Teacher’s “hip slapping joke” last time. All I remember about this time is the punchline to Brownstreak’s joke: I can clearly see your nuts. I don’t remember the joke, just the punchline. Will have to ask him about that later. I think I remember Dolph saying he really liked the hip slappers-look out guys, think that will be a problem for us next time Dolph is Q-may want to plan a vacation next time he is on the calendar.

Next we went to the benches and did some squats and dips-1 min each X 3 sets each by a timer. I figured the lack of needing to count reps would encourage some Mumble Chatter and I was not disappointed (a little nauseated, but not disappointed). I heard about a certain Pax inability to ride a bike because his nuts were too big and the seat with a hole in it would only function as a “horse collar.” Easy Mayor, settle down. Gee, haw, whoa…… Also I learned what smartsacking meant (thanks Bandit, understand about those late nights). There were other comments that I just can’t recall, however there was constant chatter which was what I was hoping for.

We were closing in on finishing time so we started our trek back to home base by doing BLIMPS (5 Burpees, 10 Lunges each leg, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, and 30 Squats) X 2 sets until we reached our starting point. Fortunately we had about 60 seconds to go so we did 5 ( or was it 10?) burpees OYO.

We did a quick COT with prayers for Outhouse and his mother, Dolph’s dad, and a reminder about Dredd and OBT coming to Rotary Meeting this coming Thursday (let Stroganoff or Dr. Dancegood, I mean Feelgood, know if you are coming).

Great morning guys. Although I would like to see 25 guys at every workout, I really enjoy the smaller groups. I spend more time with the second F during the workout. I think I need to make a better effort to do that in the bigger groups. Keep up the great work. I’ll be smartsacking this weekend-gotta work. Don’t forget the March BRR challenge and the advisory meeting next weekend open to all pax that are interested (7pm at Gaston Sheet Metal HQ on Sunday, March 6).


2016 Spring Mud Run [02262016]

Greetings PAX. 

We are merely 2 months from the Spring USMC Mud Run, and only a small window to sign up. All region Q’s should be encouraging your PAX to assemble their teams. The Ultimate Challenge Mud Run is the F3 Nation “Super Bowl,” only better because it happens twice a year.

Who: All F3 PAX. Think you can’t do it? Get that thought out of your head right now. You can and you will be a part of this awesome CSAUP event with your F3 Brothers.

What: 6.2 Miles and 36 military obstacles. We’ve heard rumors that the course will be re-evaluated for much needed improvements.

When: April 30, 2016

Where: 1215 Valley Ridge Rd., Gaston, SC 29053

Why: Because we’re F3…we do what we want.

Registration and Team Details:
The Top 10 Finishers of the Fall 2015 Mud Run will have the Top 10 Slots, so long as:

  • Team name remains the same
  • Team is comprised of at least 3 members of the Fall 2015 Team
  • Team roster is submitted by the published deadline

Registration and payment this year will be facilitated through Eventbrite.

The registration link is:


All teams will be managed by the regional Q. You will register as an individual and then coordinate with your Regional Mud Run Q to form your team. DO NOT contact F3MudRun@gmail.com or Pothole regarding changes or setting up your Mud Run Team! Discuss those issues and changes with your regional Mud Run Q.

Registration fees are $55 per person and the deadline is March 18th, 2016. Registration is considered a “hard commit” (HC) with no guarantee of refund should you be unable to compete, even if your slot is filled by a free agent. If you register and cannot meet your commitment, it’s your responsibility to your team and your Region to find a replacement.

Transportation will be arranged by each region as we get closer to April. Bus charter and “sundries” in past years have cost approximately $40-$50 per person. Charter fees are collected separately from the registration fees and are the responsibility of that region.

We have decided to continue honoring Operation Enduring Warrior with a donation from F3 Nation. They support wounded soldiers, particularly amputees. If you’ve seen them at previous MudRun events, it’s very powerful. Details for making a donation will follow – and is completely optional. We have had the privilege of presenting OEW with a donation check at every Mud Run. Let’s keep the trend going strong and support our wounded veterans.

Continue to promote our Super Bowl of F3 during your gloom events – and by all means, please bring an FNG!

Email Address for questions/issues:  F3MudRun@gmail.com

F3 MudRun Twitter account: @F3MudRun

Operation Enduring Warrior:


USMC Mud Run:


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