F3 Gastonia

Fitness, Fellowship, Faith

Day: February 10, 2018


Located Whoopee early ….seen rucking it.
Arrived early ….excited …. so excited had G fail #1 …. cadence count on Don Q …. Whoopee unfortunately witnessed in strange “yoga”? Position…. cannot unsee tried to redo …
Corrected cadence count with 20 cotton pickers followed by side straddle hops 20 in cadence.
Next brief explanation of focus of work out hallelujah jump squat for five count . Imagine a Burpee without the plank but reaching for the sky on your jump up arms raised getting Penecostal and shouting Hallelujah!!!

No we Mosie to the flag from there we mosey to the steps at first Presbyterian.

Time for a little Dora 123

Partner up …pax one goes up the steps one hallelujah at the top and returns to tag out other pax  100 Merkens at the bottom 200 monkey Humpers lastly 300 LB c’s

Cap’n Crunch mentions idea of all the packs heading up the stairs one hallelujah at the top Q agrees !

And we go for an Indian run around the church lot for which Whoopee stayed back with RFNG Kenyon( at this point he appeared to be mostly gassed) I believe we did five more hallelujahs… then walls Sit with arms raised then marching .

Next we slowly moseyed up to the traffic light across and over to Greir inner track ….  A long way Whoopee continue to play in the trees knocking water everywhere and splashing in puddles !

We now performed a plank line cross the field bear crawl to the front shout hallelujah … Kenyon performed squats …  this was Omahad after all pax performed one rep.

Hallelujah times five

Got on six for some Mary thankfully Whoopee  Hushpuppy and Roscoe and Madoff help  we perform American hammers flutter kicks something else  and I have my q fail number two  unfortunately called for flutters and meant Freddy mercs  did a restart and got it right

I’m for some fun …. had everyone recover to a standing position waited …..and called for LBCs!!!50 x

Now a ring of fire for Merkins … five each.   Thankfully Roscoe was in slow motion …..  Kenyon  and Cap’n Crunch laid out until  Q asked Capn to give us 5 great job!!! And only asked 1 of Kenyon who wound up giving 5 attempts ! Way to push it !!!

Before we mosey to the flag this morning it was asked that we return seven minutes prior  end of exercise although I believe we only did five  join the Pain  lab for a little yoga !

Then were circled up to To name our  FNG ……Kenyon

Didn’t believe it would take long to name him as he has a deep love of all things hot and spicy  and he wS Sporting some Deadpool stuff ….. moments before the naming Whiopee had learned that Mr. K had gone through some serious heart surgery early in his life …. packs wasn’t interested …..

We must now fear ….


For his love of peppers

Announcements for the cleanup at the Ymca over the next two Saturdays would prefer no 2.0s  as squatter material left in the woods potential hazard in danger …. see Short Sale or Whoopee …..  Roscoe announced about the bowling Friday and on Sunday the snow less  tubing

Moleskin :

Wednesday morning at the end of the work out Gastone offered up the next few workouts and there were many sign-ups …Stroganoff offered and there were none including myself .  AsI’m leaving with time frame I agreed with him about what Gastone had told him about embracing your weaker points which prayed on me over the next two hours !!! I knew I was probably bringing my 2.0 s best friend who is so much like a brother that we actually call him Nicks older (shorter) brother ( must see him to understand ) without going into too much detail ( M would not like me to) Kenyon has had a tough early life with multiple heart surgeries from collapsed veins as well as accepting being raised by grandparents. 2 years ago he was finally released by docs at Levine to perform in sports programs at Bethlehem where we now attend . These 2 became damn near inseparable to where last year we took him on vacation to Florida inc Universal studios . Our son always wanted brother ……. until then . Now has better acceptance for being an only …. but still loves Kenyon .

Thankfully I was able to reach Stroganoff and no one by divine providence had taken the Q …..it would be irresponsible of me to have allowed someone else to ti handle the q today.

Being a leader can be difficult and challenging….I am always uneasy stepping in front of a crowd …. but after accepting our Lords conviction on me I felt an inner peace and knew in 2-3 minutes the entire routine even though I wasn’t sure of the jump squat Hallelujah being an exercise … but I willingly embraced it !

And I must not forget slaw’s Twitter announcement ….thank you for that ….. interesting fact about sweat ….”

100s at the Painlab

After the HC to Rudolph to Q this thing, I wanted to make it as good as it could be, especially following Wojo’s Q last week.  Painlab has been one of the most awesome AO workouts.  If you’re on the IR and cant handle impact, its there.  If your knee is bothering with an ache and running hurts it, its there.  If you want to get some weight work in, its there.

Lets get to it.  Circle up with Clavin and company for the warmup (WU), disclaimer, etc. and then grab the kettlebells, dumbbells, whatever and circle up.  No rain so the plan remains to meet around Frank (native statue and entrance).  We do another small WU to loosen the shoulders, set the music up and get after it.

Thang:  Take whatever kettlebell you have and do 100 of each exercise called.  Every time you stop during that 100, multiply x2 and do that amount of burpees.  For instance, if you stop five times, you do ten burpees when you get to the 100th rep.

Exercises were curls, KB swings, goblet squats, crunches, tricep OH extension, straight leg dead-lifts. We didn’t get to the step-ups due to me wanting to make sure we got Flush in there.  Before we get to that, we lined up and put all the KBs on one end while we got side by side into American Hammer position (feet off the ground).  Woody started handing them down the line.  When we get done, go back the other way.  Rudolph called flutters in the middle which succeeded in baking YHCs abs.  Flush then took over and stretched us out using his torture method.  I have really enjoyed Yoga because it is so difficult to get into the positions you need to and then hold them for 30 seconds.  At this time, the rest of the pax join us with their jeers, but when they joined in the balance and core work, they were shaking like a dog passing a peach seed.  Times up and we turn it back over to Clavin to finish.

Moleskin:  The best thing about this is there was no mumble chatter.  With everyone counting to 100, no room to mess up and start over or stop and have burpees added.  It was talked about that if you take a lighter weight and do a lot of reps, its every bit as difficult and provides a burn like no other.  Woody pushed it today and Duke was honest with himself.  When we asked how many he had left, he could have been closer so we tell him grab 10 more and we all do burpees with him.  You can still pick up the six.  Great work Duke.  You’re never out until your six feet under.  A lot of men having been putting in work with the 40 days of discipline.  That’s been tough but worth it.  I have felt so much better cutting the crap out of my diet.  One last thing to leave you with is thinking about the impact you make on each other and those not in your daily circle.  Think about our group.  Managers, doctors, fabricators, police and the list goes on.  What a diverse group of HIM we have.  How would we ever hang out together in the normal world?  Now, think about how your life not only directly affects F3 men, but those you interact with day to day.  Listen to the song “Craig” by Walker Hayes.  You matter so keep pushing it and get better….hold yourself accountable and keep moving forward.  Whether an inch a day or a mile, forward progress is progress.

Since I’m Broke I brought coupons for everyone

With rain forecasted for this morning, YHC put together an alternate Weinke just in case it was a downpour. Fortunately the Sky Q gave us a beautiful morning because the alternate plan involved the Gazebo which I noticed upon arrival had been torn down. It’s 7am and 8 HIM’s are standing around so let’s get started.




SSH x15IC, Don Q’s x15IC, 5 Burpee’s OYO. That’s enough, everybody head to the back of YHC’s truck and pick up your bricks. YHC asked PAX to think of the bricks as a burden that they would be carrying with them through the workout and to also be thinking of what other burdens they were carrying in their lives.


The Thang


There always seems to be a lot of mumble chatter at the Yank about Soccer Arms, so let’s do something about it.

Mosey up Main St. to the corner at Woodrow for Set #1 which was Alternating Curls, Overhead Press and Moroccan Nightclubs. 3 sets – x5,x10,x15 (it became evident at this point that the reps would need to increase going forward due to the ease with which the PAX were performing).

Mosey down Woodrow to Glenway and down to the parking lot behind the General Store for Set #2 which was Merkins, Sun Gods and Squats. 3 set – x10,x15,x20

Mosey across the tracks Airline where we will pay tribute to Freight. A premature Victory March was done at Midoriyama on Thursday, so the record needed to be set straight with a proper march. Zombie walk down Airline with 6 Kenny Williams (aka Bobby Hurley’s) instead of squats.

Mosey over to Mill St and down to the parking lot known as The Pit for Set #3 which was front raise, wall jumps and wall sit overhead press. 3 sets – x10,x15,x20

Mosey over to Myrtle St and to the front of Belmont Middle for Set #4 which was Step Up’s, Dips and Derkins. 3 sets – x10,x15,x20. At this point YHC decided to take a little breather and reminded the PAX that we don’t have to struggle with carrying our burdens by ourselves. Christ tells us in Matthew 11:28 “Come to me all who are weary and burdened and I will give you rest”. Paul also writes in Galatians 6:2 “Carry each other’s burdens, and in this way you will fulfill the law of Christ”. If you’re struggling with something give it to God and reach out to one of your brothers for help and support.

Mosey down to the side parking lot for some 11’s, Mike Tysons and Calf Raises.

Time is running out so mosey to the picnic shelter for some quick ab work. 45 sec AMRAP 15 sec recovery. Exercises were WWI’s, American Hammers, Nolan Ryan’s and LBC’s.

Mosey back to the flag for the pledge.




Announcements: Community Foundation Run upcoming, F3 Dad’s event tubing at Crowders Mtn, 2nd F bowling this Friday at Lake Wylie Bounce and Bowl, Global 6k for Water 5/19 more details coming. Great to see Norwood and Slim Shady back at TFY!


Prayer requests – Sly and M on his upcoming deployment, Norwood’s M and family dealing with the loss of her mother, those dealing with marital struggles, those battling addiction.


YHC took us out. Thanks for the opportunity to lead, it was a pleasure!

Mumble Chatter

YHC showed up to Parking Lot full of the boot camp girls and had to park in last spot which worked out pretty good.  As the Pax showed up the girls took off on a run.  So we had the parking lot once again.

Warm Up;

SSH x 10, 5 Burpees for the train, and 5 more due to the mumble chatter, Don Quixote x 10.


Curls, French Curls, Squats, Front Raise, Good Mornings, Squat Press

BlockBuster –  Only the twist was to never put the block on the ground.  If you have never experienced the BB, it consists of 1/2 mile run and 3 rounds of 6 exercises with the 1/2 mile run in between each round and at the end.  So when the Pax heard the instructions and ran by the truck to get the coupon and complete the first 1/2 mile with the block, the chatter started.  I think all the Pax had a little anger to get rid of this morning due to the 1st lap.  During the first round of exercises YHC could only hear one or two of the Pax counting while the others were heckling the Q.  OMAHA! Set the block down and complete the 1/2 mile.  All the mumble chatter made it a little difficult to get through the next 2 rounds, but we made it.  Pledge


The mumble chatter was definitely the most I have heard in a while.  Thanks guys.  There was a good push by all this am.  #DRP.  That first 1/2 mile was brutal, but all Pax pushed through and got it done.  AYE!  That will be the goal, to run all 4 laps with the block!  There will be more Burpees next time!


Announcements, Prayer Requests; Sargento took us out.

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