F3 Gastonia

Fitness, Fellowship, Faith

Month: December 2017 (page 1 of 5)

The Buck stops here

It was a great day to post to an F3 workout in the Gashouse.  Short Sale and I EH’d a friend to come to the workout and Short Sale even picked him up this morning.  Actually our friend’s M and 2.0’s were giving him grief so he couldn’t back down.  His message to us the night before was and I quote, “kill me now”.  I tried to think of a scalable beatdown that would be appropriate for all fitness levels.  Partner work seemed to be the best so I borrowed and modified a favorite from C-Span and set out some coupons a little early.

A total of 16 showed up with two FNG’s.  We also welcomed back Emoji who made his first post last Saturday.  T-Square brought a 2.0 with him to share the Gloom.  A brief disclaimer and introduction to F3 (it’s free and money back guarantee) and we began the warmup which included SSH, Appalachian Americans, Squats, Merkins, and LBC’s.  Since the painlab was closed we descended onto the nature trail and to the flag for the Pledge and a countoff and second core principal (peer led).

Then we were off to the FPC newly paved parking lot.  YHC began to introduce the “Thang” when he saw TimeFrame and Google coming up the hill.  No one including me realized they were back there (Q-fail).  The first lesson of TheTraveler’s Gift was shared.  “The Buck stops here.”  Stop making excuses for yourself. F3 is available to all men.

There were ten parking spaces with written exercises in each space.  Partner up and get to it.  Partner one runs a lap around the circle while partner two performs the exercise for cumulative combined reps.  The exercises were: 100 Jump Rope, 100 LBC’s, 100 Merkins, 100 Flutter Kicks, 50 burpees, 150 Squats, 100 dumbell shoulder shrugs, 100 shoulder taps, 100 Seal Jacks, and 100 Mountain Climbers.  The lesson of this is that in life everyone goes through the same things at different times.  It was a good push and even though our FNG QT said during a lap that he blacked out we all made it through without anyone splashing merlot.

Next we moseyed to the Grier track.  Partner One runs to the middle of the field and touches the football (YHC placed it there before the workout) and back to partner two who is lunge walking the track.  Whoopee stole the football so we had to take it back to the field.   We completed about half a lap but due to time we Omaha’d and moved on to Frisbee throws.  FNG QT threw the Frisbee onto the field and all the PAX chased it and then completed 10 burpees.  They repeated something like this again while Whoopee and I placed the cones that Short Sale brought to outline the football field.  We broke into two teams and played Ultimate Frisbee rules football for the remaining time.

Team one was superior to Team two today.  I think they had more players and they had JJ who was always in the right spot to make a play.  Plus the usually gentlemanly Stroganoff had on a company futbol jersey with number 90 like Julius Peppers and was handchecking more than Harvey Weinstein.  Emoji was in full momentum and almost crushed JJ into a little Reddick meatball but somehow JJ survived.  T-Square was a chameleon and kept pretending he was on Team two who kept throwing him the ball.  Next time we will play shirts and skins to better differentiate the teams.  By all accounts of Team two Emoji caught the game winner however Team One threw the challenge flag and it was overturned as Emoji had stepped out of the back of the endzone.  Team one quickly capitalized on the lull in the action and caught team two resting and threw several strikes down the field for the win.  As we collected the cones and moseyed back to start the bells were already ringing, signaling the end of the workout.  (Q-fail #2)  We circled up and named out FNG’s “Paw Paw” and “QT”.   At some point I covered all 5 core principles of F3 and got to the second lesson of The Travelers Gift…”seek wisdom”.  We should all strive to learn all we can from each other.  The more you know the more you realize you don’t know.  That brings on more humility and makes us more open to listening.

We had a large number at Coffeerama and we learned that Emoji has claustrophobia and that QT once crawled up the Grand Canyon on his hands and knees in the dark while getting soiled in Donkey scat.

Prayer requests go out to T-Square’s M and there was one more that I forget (Q-Fail #3) but I remembered it as we closed in the COT.

I am thankful for my F3 brothers and look forward to 2018 and the continued stories of changed lives and community impact.

See you tomorrow for a run at 0630 at either the Coconut Horse (Harris Teeter in SWGA)  or Common Ground in Stanley (NOGA?  EAGA?)

I Got It, You Take It!

There were 19 on the schedule to Q this morning, but ultimately YHC showed up with biggest weinke and was given the honor.

Keesh and Pizza Man were finishing a run, but were scared when they found out YHC had the Q and backed down.

We moseyed to Hawthorne for a triple nickel.  Burpees at the bottom and monkey humpers at the top.  Flush, Tool Time and Boudin all thought it was a triple triple, but were quickly corrected.

Then we moseyed to the back of the middle school for a little wall work.  It went something like this:

30 second wall sit
10 hip slappers
40 second wall sit
10 hip slappers
50 second wall sit
10 hip slappers
60 second wall sit
10 hip slappers

Then we partnered up and did some Dora 1-2-3 with a couple extra exercises, so essentially some Dora 0.1-0.25-1-2-3:

10 pullups (each)
25 leg throws (each)
100 merkins (combined)
200 squats (combined)
300 LBCs (combined)

It was now time for some Corewood!  Tool Time did some “back seat driving” and was highly critical of how YHC ran this portion of the beat down.  Here are the exercises we did:

Crunchy Frog
Heels to Heaven
Pretzel Crunches
Dying Cockroaches
American Hammers
Freddy Mercuries

Short mosey back to the flag for the pledge where Pizza Man met up with us after what I believe was his SECOND run this morning!

Being that this was the last workout of 2017 at the Yank, I decided to mix in some 2017 trivia.  Some things we learned – The one hockey question I had was answered correctly, but not by Tool Time.  Tool Time thought Bitcoin showed a 1,792,632% gain during the year.  And the pax do not know their horse racing.


  • Speed for Need race next week
  • Convergence at 0700 at Dark Knight/Pelicans/Snoballs/Martha’s on 1/1
  • Rooster marathon relay 1/20

Prayer Requests

  • Rusty and his family
  • Amy and her family



Thanks guys, I had a blast!


Wool Socks, Bandana, and Pants

YHC pulled in a little early this morning and was unsure who would post in the chill today. Volt did commit last night on the Folsom chat so YHC knew we had at least one with me in the cold. YHC decided to improvise a balaclava with and old bandana i had laying around. Volt shows up this morning with new workout pants, I’m sure that he has never posted in pants before this morning.  Sparky shows and said he broke out his wool socks and was glad he did. 05:30 hit so let’s get moving so we can stay warm.

Warmup :

15 SSH

15 Hillbillys

10 Gravel Pickers



Mosey to the flag for the pledge, then hit the parking lot across the entrance road for some curb work.  10 merkins at start and going up 10 at every curb with a return to start after each exercise ending at 40 on the last curb. Next exercise was LBCs and finally Squats. With a lap around the parking lot to finish.

Mosey to the parking lot at the turd shack for some Bear Crawls with 2 merkins on every third line, then hit the turd shack for 3 sets of donkey kicks and Freddie Mercurys X20 OYO. Mosey the long way back to start.


Announcement’s: Joe Davis Run

Prayer Requests: Each other, our kids, and sick loved ones.


YHC took us out.


Strong work from Volt and Sparky this morning, Sorry but YHC wasn’t feeling great today so it was somewhat of a light workout. Thanks for the opportunity to lead today, always an honor to do so.


Midoriyama Music (kinda, but not really)

It’s starting to get pretty cold at Midoriyama in the evenings. YHC had a weinke ironed out that involved coupons (real shocker), but Omaha’d due to colder weather. The PAX must stay motivated and moving to keep from getting cold. All the discussion about the musical tastes of certain Gashouse PAX had YHC plan a musical themed weinke. As we circle up and get ready to begin, Wojo rolls in with his 2.0 Luigi. Great to meet you, little man! After a call from Madoff telling YHC he was stuck in traffic and coming in hot, we get going.


  • SSH x 10 IC
  • Imperial Walkers x 10 IC
  • Grass pickers x 10 IC

The Thang:

YHC borrowed his 2.0’s bluetooth speaker for Flower by Moby (the bring Sally up, bring Sally down song).

Starting in high plank position, drop to low plank when we hear “bring Sally down” and back to high plank when we hear “bring Sally up”.  Madoff rolls in about halfway through the song. This seemed like an excellent way to start the workout. It was! All mumble chatter from Nantan- elect ToolTime was shut down about halfway through the song!

After what seemed like an eternity, the song ended and the PAX quick moseyed to the 120 yard (thanks for the correction, Madoff) soccer fields at the back of the park for a Whoopee favorite- Red Barchetta (because he really appreciates Rush, but their music still sucks). Whatever. It goes like this:

Goal line-to-goal line sprint, 100 SSH (single count) sprint back to original goal line, plank for the 6

75 yard sprint, 75 Mountain Climbers (count right leg) sprint back to goal line, plank for the 6

50 yard sprint, 50 LBC’s (single count) sprint back to the goal line, plank for the 6

25 yard sprint, 25 Mericans (single count) sprint back to goal line, plank for the 6

10 yard sprint, 10 Burpees, sprint back to goal line, plank for the 6

After a count off, another quick mosey to the small soccer field and line up at the bottom of the hill for Stairway to seven.

At the bottom of the hill, each PAX performs one Burpee, one Diamond Merican (no steps to perform incline Mericans). Run up the hill, perform one squat. Run back down the hill, rinse and repeat except increase one rep per exercise until 7 of each are complete. This was a good crowd pleaser. Wojo had Luigi off to the side showing him the moves and getting some extra cardio in. Great to see a 6 year old out there spending some quality family time with his dad! YHC predicts Luigi will be the anchor man for ANY relay race he enters as he gets older! The apple doesn’t fall far from the tree! Great work, little man!

Mosey to the playground for 3 rounds of:

5 pullups

5 Mericans

5 Burpees

After planking for the 6, Mosey back to the flag where YHC whips out the ol’ speaker and plays Flower again! Leg raises/lowers were performed instead of Mericans. After song complete, a couple minutes of Mary including:

Oompa Loompa- Cross Crunches 20 each side

Ash Pond- 100 American Hammers (single count, but brutal anyway)

Mr. Bubbles- 10 Mericans

Ariel- 20 LBC’s IC

22 for the Veterans




  • Nomads are heading to Hickory on 12/30. Freight is setting it up.
  • New Year’s day convergence 1/1/18 at  the Black Knight
  • Joe Davis Run 1/6/18 in Fort Mill, SC (sign up!)
  • Rooster marathon relay race 1/20/18

Prayer Requests:

  • Rusty (ToolTime’s M’s co-workers’ brother) his time on earth is short
  • Wojo’s father-in-law
  • PAX on the IR
  • Our new Gashouse Leaders as the new year begins

YHC took us out in prayer.

Once again, it’s an honor to lead my brothers once again! Thank You, gentlemen! Great work and drive by all. Nobody quits. Nobody.

Don’t let the cold weather prevent you from posting with your brothers. They need you out there in the gloom. Keep pushing the rock!


A Woodpecker

The question was, how do you get a tree pregnant?

What did Mrs. Clause say to Mr. Clause after looking at the weather forecast?   Rain dear (reindeer)

Ok, 25 degrees and a brilliant start to the morning.


5 Burpies to the train.

50 Side Straddle Hops, 15 Squats, 20 LBCs, 20 Mountain Climbers, 10 Imperial Walkers


Mosey to the the wall:
Wall sits
Wall sits + Moroccan Night Clubs
Wall sits + Moroccan Night Clubs + Marching
Wall sits + Shoulder Presses + Marching

Mosey to the parking deck:
40 Merkins, 40 Squats, 40 LBCs, 40 Flutterkicks
Mosey up one deck
30 Merkins, 30 Squats, 30 LBCs, 30 Flutterkicks
Mosey up one deck
20 Merkins, 20 Squats, 20 LBCs, 20 Flutterkicks
Mosey to the bottom

Mosey to the parking deck:
40 Mountain Climbers, 40 Freddie Mercury’s, 40 Monkey Humpers, 40 LBCs
Mosey up one deck
30 Mountain Climbers, 30 Freddie Mercury’s, 30 Monkey Humpers, 30 LBCs
Mosey up one deck
20 Mountain Climbers, 20 Freddie Mercury’s, 20 Monkey Humpers, 20 LBCs
Mosey to the bottom

Mosey to the parking deck:
40 Sumo Squats, 40 American Hammers, 40 Plank Jacks, 40 Dying Cockroaches
Mosey up one deck
30 Sumo Squats, 30 American Hammers, 30 Plank Jacks, 30 Dying Cockroaches

Mosey back to pavillion
20 Sumo Squats, 20 American Hammers, 20 Plank Jacks,  1 minute of Dying Cockroaches

“Two shoemakers got married because they were sole mates.”

“What did the sock puppet say to the sock? Looks like you could use a hand.”


Now I know my ABCs, aren’t you very proud of me!?! (Goat Island)

YHC contacted site Q Dolph Wednesday evening to see who had the Q Thursday at the Goat. An idea had come to mind and YHC wanted to share it with everyone. This meant that Dolph postponed his beatdown until a later date. You’re welcome men. This is what I remember…


Moroccan Night Clubs x Infinity at high speed IC until Short Sale came in hot

Mosey to the bottom of the lot where there was light to see my weinke for The Thang.

Alphabet Soup: Go through the alphabet picking an exercise beginning with each letter. So much fun!!! All exercises would be completed with 20 reps (or some version of counting YHC felt was appropriate).

A – Alternating Shoulder Taps IC

B – Burpees OYO

C – Carolina Dry Docks

D- Daniel Sons IC (awesome!)

E – E2K IC (look it up)

F – Fairy Jacks OYO

G – Gorilla Humpers IC (ouch)

At this point YHC was notified that he hadn’t given a disclaimer. I am not a professional. Any recommendations are merely suggestions. Is your V sandy?

H – Hip Slappers IC (this is where the counting started to slide)

I – Imperial Walkers IC

J – Jack Ass Merkins (not nearly as easy as you would think)

K – King of Hearts (whiny mumble chatter was shared by more than one PAX)

L – Lt. Dans (more mumble chatter because YHC moved from his start position but stopped, half the PAX kept going, the rest never moved)

M – Mountain Climbers IC

N – Newton’s Cradle IC

O – Outlaw (10 each direction)

P – Peter Parkers IC

Q – Quadriphilia (performed on the best hill available to the song Black by Sevendust)

R – Rosalita IC

S – Side Straddle Hops IC

T – The Chinook IC

U – Up Straddle Hops IC (10 each leg)

V – V-Up Roll-Up IC kind of

W – Werkins OYO

X – X Factor IC (this was a real crowd pleaser)

Y – Yeah! (performed to said song by Usher, Ludacris and Little John – YHC felt this was a much better choice than the slow, boring country song listed in the exercise register. The PAX would hold the Al Gore position and do a squat every time Yeah was said. Good times!)

Time’s up but the PAX didn’t feel it was right to end without finishing! AYE!!!

Z – Zebra Kicks OYO

Prayer requests: Coworker of Mayor and Dolph passed unexpectedly. Please keep his family in your prayers.

Announcements: Joe Davis run, New Year’s Day workout at Martha’s House

Thank you for the opportunity men. I appreciate you putting up with me!

Sargento out!

Post Christmas post

With the trail of magic flying raindeer dust from Santa’s sleigh still lingering over the Gas House, 8 HIMS plus YHC arose from being nestled in there beds while visions of  burpees dancing in there heads.  It was a brisk 29 degree morning at Snowballs and awesome weather to work off some of that roast beast we all ate way too much of.  5:30…let’s do it!

No FNG’s



SSH (IC)(single count) x 30

Goofballs  (4 count) x 15

Burpees (oyo) x 5


The Thang:

mosey to old HT parking lot,

Ski jump back and forth up parking space line

burpees x 5

Starting at one end of the parking lot and working across, stopping at each long parking space line (x6), we performed a 10 count of each called excercise totaling 60.  We then moseyed around back of old HT to start and did 50 LBC’s switching to 25 crunchy frogs for CDD’s and plank jax.  The excercises were;




plank jax

seal jax (Defib was awesome)

more squats

Core Work was as follows;

Heels to heaven x 30

LBC’s x 50

Flutter kicks led by Gastone x 50 (the chatter was at a peak on this one.  It was fun.)

On the way back to Snowballs we stopped at the wall for some quick step ups (4 count) x 10.

Times up.



Easy Rider needs prayers.

January 6 Joe Davis Run. 5k and 10k. See Pizza Man.

Monday, New Years Day.  Snowballs at 7 for Gastone and guest Q with a unannounced special something.  Show to know.



It is such a honor to be part of such an incredible group of men (an I mean men) that strive to better themselves, their families, and the community surrounding them.  I am humbled.  You will never fully realize the positive effect that you have on such that will probably last for generations.


I asked God for something positive and HE gave me F3.


God bless you all…..Aye!


Time Frame


Mary Christmas Charlie Brown!

13 HIMs all suffering some cabin fever showed up for a beat down in Cramerton  the day after.  Went a little like this as Tesla and Short sale combined in a wicked co Q to deal in some pain.

Tesla up first as dawn broke and temps fell to a comfortable 29 degrees, almost perfect workout weather on Dec. 26.  Whoopee came in hot!


SSH X 20

2 burpees OYO

IW X 20

4 burpees OYO

Copperhead squats X 20

6 burpees OYO

Sharon Towers X 20

8 burpees OYO

LBCs X 20

10 burpees OYO

Partner work for BLIMPS

P1 – run to the school and back (@ 150 yards)

P2 – do the called exercise.


Round 1 – Burpees

Round 2 – Lunges

Round 3 – IW

Round 4 – Merkins

Round 5 – Plank jacks

Round 5 – Squats

Move over to Tennis courts for a round of Bear Crawl Slalom, a Tesla staple as promised. And delivered!

Everybody gets two opportunities.

Back across the courts – Tunnel of love. @ ops each pax.

Hand over to Short Sale for his version of core work as follows:

We conveniently remained on the tennis courts for 30 minutes of Core Cardio. We began with CORA, keeping the same partners with P2 running the four court length and returning to relieve P1 for an aggregate count of exercises:

  • 100 Leg Lifts
  • 200 Freddy Mercury (count right side only)
  • 300 Flutter Kicks (count right side only)

There was a slight bit of chatter, but not too much as the PAX were focused. It would have been different if the anticipated return of Mayor had come true but unlike the Christmas Story, The Storm’s “savior” must have got lost on his long journey from Stanley to Stuart Cramer (note the intentional little “s” – Mayor is a leader but like all of us, not to the level of the real Savior with the big “S”).


Back to individual work but keeping with the CORA theme. Each PAX were instructed to perform:

  • 10 Merkins
  • 20 LBC’s
  • 30 Mountain Climbers (count each leg)
  • Run a full lap around the four courts then plank for the six. The go-getters earn the reward to plank and then go directly into merkins so they get a good shoulder burn.

Shout out to our guests as it was evident why the Louisiana Northshore AO slapped Turbo to our speedy guest. Lynchpin got after it as well but again, he’s from Metro so, that was somewhat expected. Several of our very own took turns to push their pace during the four rounds of this segment. We took a moment to catch our breath and allowed each man to share their favorite moment from their Christmas Day. A common theme was sharing a gift or joy from a gift given or shared among family. It is worth mentioning Pockets inviting a young family member into their home that has been in a group home, brightening that young man’s day to allow him to be among loved ones. Thanks for sharing Pockets.


Back to work for the 4×4 which should be as clear of instructions as it sounds but our PAX don’t always follow directions. A quick demo to hold some hands through this fun:

  • Ski Abs (my favorite) x 4
  • Jack Merkins x 4
  • Burps x 4
  • Peter Parker x 4
  • Run the length of four tennis courts and return
  • Rinse/Repeat, Rinse/Repeat


Back at the circle we had 5 minutes and it was time to salute Mary, not the Virgin Mother but that cranky ole bag that reminds us to suck in our guts. We went quickly through: Flutter Kicks, Box Cutter, Leg Lifts, Mountain Climbers, Jingle Balls, Crunchy Frogs, and Leg Claps, all with an in cadence count to 10 reps.


Announcements: Sargento’s 2nd F tonight: 7 pm Wild Wing Cafe then 9:15 Star Wars movie (come for one, the other, or ideally both); Convergence 1/1/18 0700 at the Dark Knight. Gastone will be your Q.  Prayers for each other, family, and loved ones. Short Sale took us out. Tesla was glad to hear from Turbo that F3 Baton Rouge is up and running. Look forward to posting there soon!


Coffee-rama at Floyd and Blackies had 7.

Dead lifts

I rolled into Folsom about 0620 to see Gumby ready, and Slaw and Sister Act where getting a little EC in. Shortly after Swimmer, then Oompa role in, circle up and get started!

SSH 15 ic

Toy Soldiers 15 ic

Mosey to the top of the park to the flag for the pledge, then mosey back to the start!

Its been a while since I had broke out the bars for some deadlifts!

Partner up! Deadlifts/ merkins- 25/20/15/10/5 a little mumble chatter at this point! When all pax finish, make one lap around the tennis counts! Return to the blocks!

Everybody grab a block and circle up!     Once we pick up the block, can’t set it down until completion!

Alternating overheard press and curls, 20 press, 20 curls, 19,19, we worked our way down to 1! Good stuff, everybody nailed it!

Mosey around the bottom parking lot, back to blocks! Pax started to put up blocks, hold up! One more exercise!

Squats/ triceps 10,10,9,9 down to one!

Announcements- next Monday convergence at the dark knight? I think! Joe Davis 5/10k on Jan 6th

Prayer request- Defs hip! Oompas Mom

Thanks men for allowing me to lead this morning!


Oh yeah, saw some old lady running, she looked like the pizza man from a distance? Hold up it was the pizza man! Good to see you this morning brother!



Christmas Party

I was going through some old workouts and stumbled across this little gem. The last time YHC did this was a co-Q with Brownstreak on Christmas Eve 2016 … YHC figured that hey it’s Christmas 2017 let’s do it again!




Warmarama: courtesy of Brownstreak!


SST x 50 Single count

1 Burpee

Hillbilly x 15 IC

2 burpees

Cotton pickers x 15 IC

3 burpees

Monkey humpers x 15 IC

4 burpees

Merkins x 15 SC

5 burpees

Squats x 15 IC

6 burpees

Toy soldiers x 15 IC

7 burpees

Moroccan Night Clubs 60 IC

8 Burpees

CDD’s x 15 IC

9 burpees

Peter Parker x 15 IC

10 burpees


55 Burpees in total for a warm-up now that’s how it’s done men!!!!


The Thang:

Core Time with Tool Time…. wouldn’t be a Tool Time beat down without it!

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

American Hammers -100

Pretzel Crunches 25 each side

We finished early….time for a short mosey around Martha Rivers’s parking lot.

Back to the flag …..

10 Burpees OYO!




YHC talked about the meaning of this day. YES we know that we are celebrating the birth of Jesus, which forever changed this fallen world. However this was a declaration of War by God against the evil one! (if you don’t believe me  read Mathew 2:16 )


Matthew 2:16New International Version (NIV)

16 When Herod realized that he had been outwitted by the Magi, he was furious, and he gave orders to kill all the boys in Bethlehem and its vicinity who were two years old and under, in accordance with the time he had learned from the Magi.


God chose to send his only son into this world to die for us! The evil one NEVER saw this coming with his heart full of Pride! It was a sneak attack! I urge ALL of us to remember this today, and LIVE like the men that our Mighty God and Savior called us to be! Don’t go through life only fighting the things you can see! We are told that the unseen world is MORE important than the seen world! Learn to fight as a mighty warrior for God in the unseen world. For that my brothers is who we are! And what we are called to do ….ALL of us!




Nameorama (NOT) fail by the Q

Prayers –


1 Corinthians 16:13 (NLT)

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

1 Corinthians 16:13 (HCSB)

1Be 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

« Older posts

© 2019 F3 Gastonia

Theme by Anders NorenUp ↑