F3 Gastonia

Fitness, Fellowship, Faith

Day: September 2, 2017

Tophat takes the Q, not the backblast

I asked for volunteers at The Storm for the Q.  Tophat stepped up.  As you know, he is not on Twitter so I asked for his contact  information.  I couldn’t make the post so I reached out and told him to tell me what he did and I would write the back blast.

And I quote

“5 showed up today for a nice cool misty workout –

TopHat – Q
Dr. Seuss
Slim Shady

Tesla called out Dolph.  Wanted to call him the Storm Wussy when he is a no show on gloom weather.

We worked out with blocks today. ”


Now, being an imaginative person, I like to think they did curls, blockees x 1000, ran with them overhead for a mile, etc.  The dreams are endless.

3 Little Pigs

So, YHC arrived early to set up coupons. No Pain Lab, due to late punt by Rudolph late last night.  Gloves were helpful in the gloom.


Warm Up
Seal jacks x15
1 burpee
Dying roaches x20
2 burpees
Plank jacks x15
3 burpees
Goof balls x15

4 burpees

mosey to flag for Pledge

short mosey down sidewalk, right turn down wood trail & around back to parking lot.

3 Little Pigs (groups of 3)(2 rounds ea)
Stat 1=A) CB curls
B) B hammer curls
C) mosey/3 burpees/mosey
Stat 2=A) CB OH Tris
B) B bent kix
C) m/b/m
Stat 3=A) CB shoulder press
B) B side/front raise
C) m/b/m
Stat 4=A) CB laying chest press
B) B flyes
C) m/b/m
Stat 5=A) CB laying tri
B) B cross body tri (5 & swit)
C) m/b/m
Stat 6=A) CB rev curl
B) B side curl
C) m/b/m

do as many reps as possible, rotate when runner gets back, move to next station when all 3 have moseyed

pair up in parking lot
Jump rope
50 LBC ea
50 flutter ea
50 am hammer ea
50 Freddy mercs  ea

jump rope until partner finishes ab exercise

last thing….stay with partner…relay jump rope mosey race to light pole & back, then partner goes…winning team does 5 burpees & others do 10 burpees

Announcement <Burpee-a-thon><JJ5K><Sparky’s Adventure to Harvey Relief><Concert at 1st Pres Sept 10>
Prayer Requests <Harvey folks> <T-Square’s M>

good amount of mumble chatter this morning. NC State vs USC battling today. ASU will have another upset over Georgia on 10 year anniversary of Michigan upset. I was complimented on my shirt. It was “the Ultimate Warrior” face paint.  I was told by Roscoe that if I wear it to Pres next Sunday morning for service by Third Day fellow, he would buy my coffee. So writing it here is a legal binding contract.

but the best part of the beat down was 11 PAX watching Linus lead 2 other PAX in untangling the jump ropes. That burned a good 5 minutes.  I was awarded my Boy Scout Knot Tying badge for my handy work. Your welcome Linus.

Good times had by all & as always, an honor to lead a SUPERB group of fellas

Game Day

10 strong men showed in the fading Saturday morning gloom for a game day edition of The Fighting Yank. No FNG’s so a very short disclaimer and off we go. Moans were heard when YHC pulled my portable speaker out of my ride. Mosey across the street to the warm up arena.

YHC asked a few of the PAX’s favorite exercises:

Top Hat – Morrocan Night Clubs (nice try) x10 IC

Canteen – Goof Balls x15 IC (because I forgot to stop at 10)

Pockets –

YHC then stopped the proceedings for a session of everybody’s favorite Bring Mary Up. Hold 6″ and raise your legs when told. FUN!

A short lesson of how the NC State Wolfpack philosophy goes hand in hand with F3’s shield lock. “The strength of the wolf is the pack and the strength of the pack is the wolf.” We are here for each other men!

Mosey back across through the park to the track behind the middle school where the Thang was revealed.

Courtesy of Stroganoff and used with his permission, we embarked on the Wolfpack Grinder. I figured that none of the Yank regulars had ever witnessed the fury of the Grinder, so it was sure to be a crowd pleaser. Here’s how it went.

  • Prayer Squats x20 IC, run half a lap
  • Merkins x20 OYO, Prayer Squats x20 IC, run half a lap
  • Mountain Climbers x20 OYO, Prayer Squats x20 IC, run half lap
  • Merkins x 20 OYO, Prayer Squats x20 IC, run half lap
  • Mountain Climbers x20 OYO, Monkey Humpers x20 IC, run half lap
  • LBC x40 OYO, Monkey Humpers x10 IC, run half lap
  • Plank Jacks x20 OYO, run half lap (YHC forgot about the Monkey Humpers!)
  • LBC x40 OYO, Monkey Humpers x10 IC, run half lap
  • Plank Jacks x20 OYO
  • Run full lap just for the fun of it!!!

After trying to find a spot on the outside of the field to run across that wasn’t infested with fire ant mounds, YHC explained our next routine:


  • American Hammers at the start represent the beatdown the Wolfpack is going to inflict on the SC Game Chickens today.
  • Fairy Jacks at the other side stood for the weak sauce of the Game Chickens.

There wasn’t very much mumble chatter during this routine, oh well.

Fellowship mosey up to the wall for some new exercise work. Jack Webbs (one merkin followed by an air press) were kicked up a notch into the Iron Hulk (4 air presses for every merkin). We also made it an escalator going from 1 to 2, 3, 4 then 5 merkins and back down. The grand finale was 20 air presses IC.

Mosey back down to the field for Railroad Tracks. Hold low plank position in a row, the PAX on the end hurdles each man until he reaches the end, then he holds plank. We did this until everyone had hurdled 3 times.

Mosey down to where we started. YHC grabbed his speaker from the car again for one last musical interlude. If you don’t know about Bill Withers, look him up. His classic tune “Lovely Day” was played. When the chorus of lovely day is sung, the PAX performs mountain climbers. Awesome.

Finish up with the Pledge of Allegiance. AYE!

Prayer requests: Top Hat’s daughter was in a car accident, all students now back at school

Announcements: Burpeethon to benefit Special Olympics is in 2 weeks, September 16th at Rankin Lake Park. An extra driver for the Tuna 200 relay is still needed.


It was a pleasure to lead you men again today. I haven’t been posting as much lately for many reasons but I appreciate our friendships and how we are always welcomed back no matter how long we’ve been out of the routine. Reach out to those men who maybe haven’t posted in a while, it may be just what they need. Until next time, Sargento is OOOOOUUUUUUUUTTTTT!!!!!


Lazy Q

YHC sat down last night and attempted to plan a workout….that didn’t happen….woke up this morning and drove to Folsom knowing one thing …we would mosey….below is the best YHC can recall..



Squats 25 single count- wait Roadie coming in hot….Moroccan Nightclubs….a lot until he starting walking towards us then……

The Thang:

LET”s MOSEY! We moseyed up to the Flag at the entrance of the park.

The Pledge was said

Throughout the beat down YHC would stop the PAX circle up and while waiting on the 6 we would do various Core exercises:

V ups, Oblique V ups right and left, LBC’s, American Hammers, Wide leg sit ups, Burpees, Merkins (for Leppard), Pretzel Crunches right and left, Flutter Kicks. These are what YHC can remember (I’m old).

Over all we moseyed 3.1 miles (at least) ….Roadie tell me you can’t do something again!!!!

We finished up with more core

Freddie Mercury’s, LBC’s, Flutter Kicks, Plank Jacks, BURPEES!, and Madden took us out with 50 squats!

YHC is sorry if I forgot something!


Job well done by all PAX today Pizza Man, Tyson and Whoopee totaled over 8 miles with the EC run to and from the AO. Madden keep pushing little man! You make ToolTime really proud! (Love that boy Sparky!)  Roadie and Huck well done I know you both used everything you had this one was for y both of you! Flush thanks for grabbing the six….Tyson way to push you’re a beast!! Pizza man thank you for always pushing me….Freight thanks for the Kiss!! (show to know folks) Gumby and Sister Act way to push guys you never give up! Leppard thanks for always leading by example and for your words of wisdom…Slaw you made today very difficult for YHC with the beat down from Thursday THANK YOU for making me stronger!



YHC spoke about not listening to the voice in your head that says “you can’t” YHC has struggled this year with listening to it and thanks to F3 brothers has been able to get out of that mentality. We need to listen to the voice of our Heavenly Father!  To see ourselves though His eyes, we were created in His image and made to be kings of the earth!  Men we are warriors!


Houston, Marriage (friend of Sparky), Roadies  M’s grandmother  for healing from sickness, Glenn Jackson 9yr old fighting complications from a bone marrow transplant,  brothers I know I’m forgetting some….but know that our Father is not!

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.


It was an honor to lead today men!

Tool Time

Pub Mix

Three manly men posted to the Pub today to  give their guns a break and work on their legs. This is what I remember…

Left turn. Cross street. Right turn, left turn at stop sign, up hill, left turn at stop sign, cross street, right at stop sign, left at stop sign, up hill, right at stop sign, up hill, left out of Su-San Farms. Cross street, right turn, throw rocks at Short Sale’s house, wind around hood then stop at sign. Cross street into Stroganoff’s neighborhood, right turn, left turn, run up his cul-de-sac and back, left at stop sign, right at stop sign, right at round-about. Left turn, left turn, up hill, right turn, down hill, up hill, right into Pub parking lot. End. 5 miles.

Great job men.

Prayer requests: anniversaries for Monk and Kilowatt, keep up the good work.


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