F3 Gastonia

Fitness, Fellowship, Faith

Day: January 26, 2018

Who, What, How???

I love to Q. I get excited the night before and usually spend way too much time trying to get creative and/or make the theme something timely and relevant….then I’m looking forward to the workout all day and I feel a buzz afterwords if I see HIMs smiling.

If my workout fire is dieing down, leading seems to be the gasoline that reignites. (For some of our not so new Friendly New Guys – time to lead. I hope you find it makes you better too.)

Today’s workout was the first time I wrote down the “message” first, then the workout 2nd.

I asked the pax Who, What, and How but more on that…



SSH, Don Qs, Imperial Walkers, Hillbillies




Mosey to the soccer fields.

CORE TIME, round 1: (50 reps of each)

  • LBCs
  • WWI Situps
  • 60-sec plank
  • 25 Merkins
  • Flutter Kicks
  • Freddy Mercurys
  • Penguin slaps
  • American Hammers
  • 60-sec plank

Deck of Death/4 corners combo: (around 2 soccer fields)

Split into 6 teams…

  • Deck of cards were separated by suit and placed in all 4 corners of the field.
  • AS A TEAM, sprint around the field to see who can create the best 5 card poker hand. The faster you go the more cards you can get.
  • When you draw your card do the # of reps on that card… Jacks=11, Queens = 12, Kings = 13 before running to the next corner.
  • Hearts = Merkins, Diamonds = Diamond Merkins, Spades = Flutter kicks, Clubs = Situps
  • Jokers = WILD CARD and you can assign 5 Burpees to another team of your choosing.

The winning team got to sit in my truck that was conveniently waiting down there while the rest of us losers had to take turns pushing the truck back to the flag and alternating turns after 5 burpees were completed.

(Lost count of # of burpees, couldn’t hear the count over Freight’s maniacal laughter from the backseat! Swimmer for some reason felt obligated to keep checking my brakes and Slaw was blasting country music from my speakers!) Note to future self: find new friends to road trip with…

Back at the flag:

CORE TIME, round 2: (50 reps of each)

  • LBCs
  • WWI Situps
  • 60-sec plank
  • 25 Merkins
  • Flutter Kicks
  • Freddy Mercurys
  • Penguin slaps
  • American Hammers
  • 60-sec plank

3 minutes of Marythen 22 Merkins for the Vets to end the workout.



Shared a word that had been on my heart with the pax…

WHO is looking up to you, and at the example you set? Madoff brought 2 of his sons to today’s workout and I’m very proud to bring my son to learn “how to be a man” from this group of men. We support each other. We work hard to get better. We pray for each other, and yes we even make the occasional raunchy joke and belch and fart but in the end, he sees men who love God and love eachother (2 greatest commandments) and are a part of something bigger than themselves.

WHAT example are you setting? Are you known for sitting on the couch with a beer and a clicker in each hand? Are you known for being gone at work all the time? Or are you working hard to be a better father, husband, community leader?

HOW are you going to handle difficulties? It’s not a matter of “if” but “when” life throws a difficult situation at you, how will you handle it? Who are you surrounded by that will help you and that you can lean on and ultimately where do you put your faith?


Thanks for the push today and always. Proud to call you all friends.

Name-aroma, announcements, prayer requests and COT to close.


15 for 22

22 HIMs showed on a great afternoon as daylight is starting to return to our afternoon workouts.  As PAX were still pulling in and everyone ready to go we went ahead and started with the Pledge. With that we got straight to work with 15 for 15.  15 exercise for 15 reps each in cadence. Your Q was winded from all the counting.

Don Quiotes


Cotton Pickers

Toy Soldiers

Hill Billies

Shoulder Taps

Merkins  Single count

Mountain Climbers


Flutter Kicks

Freddie Mercury

American Hammer

WW1 Sit Ups single count

Step Ups

Dips aka Arm Squat

Mosey to the parking lot at the last baseball field. 8 exercises wrote in parking spaces. Complete 15 reps of an exercise then run a lap around the outside of the ball field. Move on to another exercise after the lap is completed. Keep working for 15min or till the Q says stop. Exercises were,

Crunchy Frogs

American Hammers

Flutter Kicks

Seal Jacks




Mountain Climbers


Time running out and plenty to do we then line up across the parking lot for some Route 66 work heading back toward the playground. We did



WW1 Sit Ups

With time out we finished up together and headed back to the flag.  22 for the vets led by Slaw.

Annoucenments and prayer request.

Try and come out to the Forge on Wednesdays at Grit and Greens in Lowell.

Please keep our many PAX in your prayers that are on the IR. Keep our many brothers and their friends and families in your prayers as well. With many prayers needed please don’t forget to PRAISE our Lord and Savior!!!

Good Job  brothers by all. Till next time. Aye!!

Oh Chute…F3 Dad’s preblast

What:  The Committee of F3 Dad’s at the Gashouse has secured an hour of tubing time at the Chutes of Crowder’s Ridge for only F3.  This is snowless tubing and will be a great event for us.

WHO:  F3 Gastonia Dad’s and 2.0’s  (M’s and other relatives are welcome as I am sure we will need help with carrying those heavy tubes up the hill after each awesome run)

WHEN:  Sunday, February 18th  1700-1800   (5PM-6PM)

HOW Much?  13 dollars per person.  Order tickets through this link:


WHY:  Because it is good for us to spend time doing cool stuff with our children and to fellowship with our F3 families.  This is a fundraiser for the Crowder’s Ridge Camp so we are definitely supporting a great cause.  There are refreshments for sale for some social time afterwards so bring the 2.0’s and your M’s and let’s race down the hill!

Winter Tubing at Crowders Ridge

40 Days of Discipline weekly checkup

So if you are like me you have had a good start to the challenge but that being said, it isn’t always easy.  I have gone to bed hungry most nights and would have liked another meal or three before bed.  Queachee’ (or however you spell it) offered to bring me a Little Caesar’s pizza last night and it took a lot of discipline to not want to slap him for temping me.  I did learn that a “hot and ready” has over 3000 calories so save that for when you need to carb load for a Heavy Heavy.

I have heard some #mumblechatter on the slack channel that the protein shake requirement is helping out.  Good!

Short Sale, being the Master of the garage workout, shared with me a website that offers free workouts called www.darabee.com.  It may be helpful to you.  I typically make them up if I can’t get to an AO or the gym at work.  I failed last night because I did a bunch of exercises to include a bunch of squats and merkins, and lo and behold EZ Rider had the Q at the Pavilion today and we did a bunch of squats and merkins.  Great Q though.  I remember something about the number 66.

When you lack motivation or don’t feel like working out, try a little Jocko Willink psychology.  He says if you don’t feel like working out, you can take off tomorrow but don’t skip today.  Usually this works wonders by forcing you to keep working out and not skipping.  That being said, remember to plan some rest days or something a little less impactful like yoga.  I checked the #F3-250 rules and Yoga counts as long as it is 30 minutes or more so don’t hate.

Tomorrow, post your progress on twitter or slack.

Make sure to post this weekend if you can and if not, do something!    Remember to take advantage of the Coconut Horse ruck option if the run intimidates you.  We have had some good crowds and you can check the workout box before church.

Keep Def Leppard in your thoughts.  He is on the IR for about 6 weeks.  He was there for his teammates at the Rooster with a sinus infection and a limp but managed to complete the event.  #RESPECT   Now he needs to heal up.  Get better DL!



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