F3 Gastonia

Fitness, Fellowship, Faith

Day: February 3, 2018

Huck Dropped a Duce and Roadie trained for a 10k

Thursday at Midoriyama two Pax who shall remain nameless stayed after and talked with YHC about a core time beat down at Folsom…at that point YHC decided that the dreaded mosey needed to visit Folsom…

Warm up

3 Don Q’s IC

The Thang:

The whole point of today at Folsom was to show the PAX that regularly post there that they have the ability to do more than they believe possible, especially when it comes to cardio ! Last night YHC reached out to Tyson and shared the 4.3 mile mosey route that we would be running so that he could get the six for YHC throughout the workout …Thank you brother for running the extra mile to pick up your brothers!

We started at the park and moseyed up to the first “Y “in the road at the point those of us in the lead pack did 35 Flutters IC

Next mosey down to the dead end opposite of pond side and turn right around and mosey back to the ‘Y” in the road…it was around this time that Huck stopped to drop a duce! We met back up with him at the end of the workout however he modified and was doing exercises till we got back way to push …at the second rally lead pack circled up for 20 LBC’s  IC .

Next mosey to the flag for the pledge and count off …….

mosey to Gaston college and circle up for the six ….flutters and Merkins were called…..

Next mosey to the back of the campus along the way we saw and albino skunk! S(not making that up)….run to the roundabout  and lead pack keeps running as Tyson grabs the six!….at this point Hushpuppy asked YHC if we were heading back and said he would continue to mosey! Well done brother! You’re a runner now…also at this point Slaw shared that he well….was holding his bowels back…..shouldn’t have told me Slaw!

We then mosey again (Roadie gave me a death stare at this point) but he can’t catch me YET…soon though …..Off to the college entrance again

Circle up….and just for slaw…..Monkey Humpers IC ….YHC must admit the look of agony on Slaws face brought a smile to mine!

We are past the half way point now and mosey back to Folsom (running by the Folsom I might add) where we stop one more time for

Flutters IC 15

Merkins IC 15

And 5 Burpees OYO

Six is retrieved and mosey back to pond where Huck joined us again and we finish at the meeting point ….all except one….Sparky….he was so close to 5 miles and had never run that far so he went on a little longer and got to 5! Well done brother!!


YHC talked about finishing strong and going all the way to the end….not just physically but emotionally and spiritually as well. We do what we do out here to become stronger ….but to what end? Why? …..so that we are able to do the things we need to for our M’s, families and communities! Right behind our relationship with the Sky Q is our M. She wants to be pursued, she wants to be part of adventure that we are living and we should love her as Christ loved the church and give ourselves up for her. YHC challenges ALL PAX to pursue there M’s starting today! They are special Men and they are a gift ….treat them as such!


Second F event – February 16th Bowling …get with Sargento and let him know if you are attending and how many (M’s and 2.0”s are welcome)

F3 Dads event February 18th – Chutes of Crowder’s Ridge – get with Roscoe if you have any questions.


T-Square and Family as there is a significant ad playing in the Mar Largo area during the Super Bowl so that possibly the President will see the need for better guardrails in the country to prevent another tragedy and loss of life that his family has experienced .

Swimmer M and daughter for recovery from the Flu

Each other

F3 Sly (YHC son in law) being deployed downrange in Afghanistan Feb 18th for 1 year!





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

40 Days of Discipline 2 week checkup

Today marks the 15th day of the 40 Days of Discipline.  Anecdotally I have heard a great many positive things from the PAX about their efforts at being on the path.  Excellent work!

There are some PAX losing some serious weight each week thus far and changing habits.  Several PAX and probably more are 15 for 15 on the daily workouts.

Some of the PAX are eating some serious power foods that I don’t how to pronounce.  Gastone is eating chicken feet(see pic above).  SLAW is ordering quiooonwaaaah and brussel sprouts.  Stroganoff left fried shrimp and fish on the table and ate a potato and salad instead.  These gents are holding the line!  TimeFrame is getting faster and stronger.  Roady is leading the way!

Tip of the week….The thought goes that you can’t take care of others if you don’t take care of yourself.

Each day besides eating right and getting on with your workout, schedule time for yourself to do something just for you.  Meditate on what you are thankful for.  Think about something that brings you joy.  Play the guitar.  Read a book.  Sit in silence.  Enjoy some hot tea (honey and lemon instead of sugar).  Play a board game with your kids.  Call a friend you haven’t talked to in a while.  Do something for someone else with no expectation for anything in return.

I can predict that many of us will be tempted by superbowl foods and beverages tomorrow.  Sargento has already declared a cheat meal and he has earned it (15 for 15 workouts thus far).  My advice…don’t go to the superbowl party hungry.  If you declare your cheat meal that is no problem.  However, be mindful that you can’t out train a bad diet so don’t let your exercise gains go to waste by eating/drinking your way back to mediocrity!  You versus you!

I am encouraged and inspired by your efforts.  Have a great week and feel free to post tips or encourage others who are taking this seriously to improve on the little things that will add up to big things!


Mini-Chicken at the Gashouse

14 high impact men with one FNG showed up on a 21 degree morning to get better at the Gashouse/Painlab for some work.  Stroganoff hinted a possible pre-workout Ruck so I was waiting for him in the lot and we took off a little before 6am  3+ miles through the old neighborhood.  Little did we know that Woody showed up around 6 and meandered around hoping to find us on his own personal Ruck journey.

After a hopefully very clear disclaimer, we warmed up the PAX which I think at the time was only 12.  The warmup included the following:

SSH-Squats-CDD’s-Moroccan Nightclubs-LBC’s-1 burpee.

We followed this with the pledge at the shovel flag because Stroganoff is one of the most consistent HIM’s that plants the Gashouse shovel flag at his AO.  Are you listening other site Q’s?  CONSISTENTLY…I challenge you to find your flag and plant it!

We broke off at this point and I believe 5 stayed at the PainLab and 7 went to the track.

We lined up for a quick explanation of the THANG…

Two teams of 3 and 4 for a Burpee Long Jump Leap Frog.  It goes like this.  PAX one does a burpee and a long jump.  PAX 2 runs to the front of PAX one and does a burpee  and then long jump.  PAX 3 then repeats in a leap frog fashion for a 1/4 mile around the track.  There were some doubts about the duration of the exercise but everyone put in a great effort.  Several of the long jumps resulted in some slips but there were no injuries reported.  At the half-way mark we could see the parking lot below and noticed two potential PAX either joining the PainLab or breaking into our cars.  Fortunately they joined the PainLab.  #goodchoice.

After one lap of the Leap frog we planked while we went around and mentioned what we are grateful for.  Some themes were health, family, grace and the men of F3.

Then YHC explained the Rooster (Worlds Fastest Marathon) in Rock Hill.  This was a great event in Rock Hill several weeks ago and in similar temperatures.  The Gashouse was represented with three teams and ran about 800 miles or something in a little over three hours.  So with the Rooster as inspiration I had requested a Q at the Gashouse and got my wish.

The abbreviated version of the Rooster will now be called the Mini-Chicken.  It went like this…

Two teams….one PAX runs a lap around the track and tags the next PAX.  He then goes to the “pad” behind the field goal and completes 20 Merkins, 30 LBC’s, and 30 Squats and returns to wait for his turn for the next lap.  Each PAX completes 4 laps and then a team lap at the end before returning to the PainLab.  It appeared that the PAX were “fellowship moseying” around the track but in reality they were pushing/pulling each other along.  This was good to see and everyone except Madoff was gassed after each lap.

When we got to the Painlab there was some crazy gymnast inspired poses and  contortions.  Who knew the Mayor was that flexible?  (Some things can’t be unseen).

During a sort of headstand yoga thing introduced by Flush the PAX were saved by the bells and we returned for announcement and prayer requests and the COT.

Our FNG is from Greensboro and does Jiu Jitsu so we named him DAAANG as a tribute to Echo Charles from Jocko Podcast.  Welcome and I hope you meet F3Udders as soon as you post in Greensboro when you return home.

Prayers for our teenagers and their struggles, the loss of family members, but also blessings for healing.

Announcements:  Family Fellowship from Sargento February 16th and F3 Dad’s at the Chutes of Crowders Ridge on February 18th.  Tickets can be purchased in advance at this link…


Thanks for WoJo for stepping up to Q the Pain lab where he had never posted!  Great work!  JJ continues to push hard and give great effort, all the while talking Tar Heel basketball.  Flintstone has got speed!  Stroganoff was knocking out his 25 burpees a day as part of the challenge in between laps and exercise.  Way to push the rock men!

Always a pleasure to lead!


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