F3 Gastonia

Fitness, Fellowship, Faith

Date: February 19, 2018

1000 Wolfpack Grinders leads to Manly Men

Dark.  Colder than the last few days.  Chance of rain.  Just another F3 Workout at Gashouse.  As the week went along, no one stepped up to Q the workout so I put together what I hoped would be a respectable beat down.

As I have done for the last few Saturday’s I’ve been in town, I showed up a little before 0600 to get a ruck in……the parking lot was full.  Must be an overnighter inside the Schiele but no one waiting…..however, Woody’s and Boudin’s vehicles were already parked and vacant…..they started early.  Looks like another Saturday morning of ruckerbation.  It was fun.

As I strolled back in there was a good crowd waiting to join my bootcamp or Billy Madison’s appropriately named Painlab for the morning.  Tooltime was here…..at least I knew it wouldn’t be a quiet workout.  Kotter JK2 also made an appearance.  Let’s get after it.

Quick warm up in cadence:

SSH X 10

Appalachian Americans X 12


Time to split the groups up – 14 for the boot camp…..but wait……we’re taking the flag with us today.  YHC grabbed it for the mosey to the main parking lot at Grier Middle School.  I believe 8 total (including the two FNG’s) stayed for the Painlab.

The Thang

The Stroganoff 5

Start on one side of the parking lot – Bear Crawl to opposite side – 10 Merkins – Lunge Back (That’s one)

Rinse & Repeat for a total of 5 and plank for the six.

Somebody grab the flag, it’s mosey time to our favorite steps behind First Presbyterian.

The Rally to 1000

Partner Up:  Partner 1 performs exercise while Partner 2 runs to top of steps and performs 5 Merkins and runs back and switches to the exercise reps.  Cumulative reps of 200 for each of 5 exercises:

Flutter Kicks  (Yes……that’s 200 per leg)

Mountain Climbers  (Yes…….that’s 200 per leg)

Freddy Mercury’s  (Yes……that’s 200 per leg)

Plank Jacks  (Yes….that’s..wait)


If I counted correctly, we knocked out 7,000 reps at the bottom and a load of Merkins at the top.  Good work men.

Mosey time to the track at Grier Middle School.  During this mosey, Belding (a true gentlemen) ran with me and informed me that in Florence, they typically do not run ahead of the Q out of respect.  Apparently, we hold no such respect here at Gashouse.  At least someone grabbed the flag.

Time for a round of the Wolfpack Grinder

Let’s start with some…..some…….squats……..however, the Q was practically assaulted during the attempt but it went something like this:

10 Squats IC (assault # 1) – Run 1/2 lap – 25 Merkins OYO – Plank for the 6

10 Squats IC (assault #2) – Run 1/2 lap – 20 Mountain Climbers OYO – Plank for the 6

10 Low/Slow Squats IC (assault #3) – Run 1/2 lap – 20 Merkins OYO – Plank for the 6  (I believe it was during this 1/2 lap mosey that I asked JJ if we had any personal injury lawyers in the PAX…..no luck)

10 Low/Slow Squats IC (assault #4) – Run 1/2 lap – 30 Mountain Climbers OYO – Plank for the 6

For the record, the assaults were orchestrated by Roscoe, Tooltime and Dolph……YHC is luck to have survived.  I just wanted to get home and shower.

However, we had plenty of time to mosey to the picnic tables for some IC work as follows:

Dips X 15

Step Ups X 20

Derkins X 15  (There was much rejoicing during these reps)

Dips X 10

Step Ups X 20

Derkins X 10

Time to mosey back to the start.  Grab the flag.

Painlab was winding down and we joined in for some calf raises before finishing with some Mary:

Monk called out some crazy side ab work….something…..something……

Last was 30 reps of Flutter Kicks IC.

Well done men.

Announcements & Prayer Requests




It’s always an honor to lead this group but especially when we have a Kotter (JK2) getting  back after it and two FNG’s from the Pain Lab (T-Mobile & Kodiak).  They had spent the night at the Schiele and joined the Painlab as they were leaving.  That Dad is on the Path with his son.  Well done.

One of my most recent books that I have finished is Stephen Mansfield’s “Book of Manly Men”.  I would highly recommend it.  It’s a relatively simple read but has some strong messages about what it means to be a real man.  Here’s an excerpt:

“……a real man is willing to subordinate his own desires and aspirations to greater causes:  his God, his nation, and his family.  He puts the welfare and security of others before his own.  He knows he is blessed by a sovereign and loving God to be an American, and he believes his family is a gift from God for which he is responsible.”  The author goes on to explain there are four Manly Maxims:

  1.  Manly men do manly things (Take action)
  2.  Manly men tend their fields (Take care of their own, their territory, guard it)
  3.  Manly men build manly men (Iron sharpens iron)
  4.  Manly men live to the glory of God

This hit home for me and one reason I stay involved with F3.  To me, you men exemplify the statements above.  We are responsible and have the opportunity to go out each day into our community and show our families and those around us what it means to be a man.  You may experience push back in our society that no longer want us to be that “biblical” man.  Stay the course.  Our children, our wives, our friends, our coworkers, our community are watching and hoping for men like us to carry on and lead the way.

Until the next one.  Aye!


Crazy Eights with 2 Jokers

Folsom 2-17-18 Disclaimer, warm up with SSH IC, and Abe Vigodas. Team Timberlake received a D6 die apiece, so they could pay a penalty of die roll number of eight count body builders to pass “real men” during the workout. Penalty goes both ways (suspect sort of like Team Timberlake members) if you got passed, you paid the price. Yes, Huck, the Q paid the penalty four times.


Mosey to picnic shed bottom of the parking lot. Lots of dice rolling. Eight merkins OYO.

Mosey to top of hill at park entrance. Plank for the six. Eight LBCs in cadence.

Back down the hill. Plank for the six.

PAX complained about soccer arms after second set of merkins.

Mosey to top of hill. Plank for the six.

Eight LBCs IC.

Back down the hill. Plank for the six.

More merkins.

Mosey to top of hill. Q had to pay. PAX did flutters for the six. Wasn’t the Q.

PAX collectively decided to be disobedient on counting 8 LBCs so Omahed to 88 OYO

Back down the hill. Q had to pay.

More merkins.

Mosey to top of hill. Q had to pay.

88 LBC’s.

Pledge at entrance flagpole.

Mosey to flag. Q had to pay. 22 Double shoulder taps IC for the vets. 88 LBC’s. 8 Merkins Ring of Fire. Announcements. Prayer requests. COT. YHC took them out.

Fight through the sore

No, I’m not a doctor, and I don’t recommend this if your have an dangling participle.

I had to start slow on this day as I was really sore from digging trenched the previous day.  But enough complaining, we need side straddle hops and burpies.

Merkins 10 IC + Planjacks 10 IC + Mountain Climbers 10 IC.
Side Staddle Hops 20 IC, Squats 20 IC, Bobby Hurleys 30 IC
Dying Cockroaches 30 IC, Flutterkicks 30 IC,
10 Burpies



Mosey around the block, grab a spot on the wall
Mike Tysons on the wall 10 IC
Hip slappers 10 IC
Wall Sits
Mike Tysons on the wall 10 IC
Hip slappers 10 IC
Wall Sits

5 burpies


Let’s run over the FUMC big parking lot.

Pair up:
100 Merkins – 25 max per round
200 Sumo Squats
300 LBCs

Other Pax runs to the end of the parking lot – Switch

5 Train burpies

7 minutes of MARY.

Good group of guys this morning, really pushing the rock.

F3 Dad’s at the Chutes BB

Dr. Feelgood made the connect with Crowder’s Ridge in 2016 when he worked out a deal for us to stay at the cabins at Crowder’s Ridge for a #CSAUP event called the “Climb”.  It was Veteran’s Day, Friday, November 16th and F3 Royalty and veterans Dredd and CSPAN came to the mountain for a Friday night talk.  Saturday morning we were awakened at 0530 to the Miley Cyrus song “The Climb”, followed immediately by Iron Maiden’s The Trooper.  Then a huge beat down with two climbs up the mountain and back and 8 memorable pain stations throughout the Camp which included Dolph’s World.  This was a memorable event and there was some shared nostalgia as we entered the property and some clamoring for a repeat of the “Climb” in future months.

In any event, I inquired as to whether we could do an F3 Dad’s event at the Chutes.  The Chutes are on a steep hill with four tubing lanes surrounded by fencing and football field AstroTurf.  You slide down on a tube and walk back up the side on the turf.  Employees have spray bottles of WD-40 or liquid graphite or H2O to help keep things fast.  Crowder’s allowed F3 Gastonia its own slot for an hour of tubing.  In typical manly fashion, not one person had purchased a ticket one week out from the event and my contact at the camp was concerned.  However the hard commits starting coming in and when I arrived with my two 2.0’s the PAX and families kept coming.


After a safety video we made our way to the tubing section.  We had a combination of PAX, M’s, 2.0’s, and friends.  One lane was smooth, one had a small jump, one had a bigger jump, and one had a ridiculously steep jump that required lots of speed to get over.  The teenagers and Squirt were the first to try that and got some big air.  Little kids required a big push at the top to carry the speed down the hill.  Everyone got the hang of it in short order and it was nonstop action for the full hour.  The men of F3 were very much like the teenagers.  Papa John ran downhill from outside the tube park to his tire to try to get more speed.  Boudin’s 2.0’s and friends raced and actually had a pass on one run.  Rubbing is racing!

There were a few mishaps at the bottom as kids were getting off their tubes and others were barreling down unable to stop.  The Mayor came in hot and wiped out his 2.0’s for the spare!  Other than a few bumps and bruises we managed to stay healthy.

When out time was up we posed for the F3 Dad’s team photo and some PAX left for the day.  The rest went to the Gaga ball ring and it was on!  For close to another hour we saw women and children and boys and girls of all ages playing a game with intensity and cunning to see who could be the last person in the circle.  Who knew that Squirt, Billy Madison, Hipaa, and Billy Madison’s M would be such competitors!?  YHC left 2.1 at Gaga ball while the 2.0 and I had two games of HORSE on the basketball court.  Soon night descended and everyone went their separate ways.  It was a successful and fun outing for F3 families.

I want to thank Crowder’s Ridge for giving F3 our own time slot.  While we were still on the chutes there were several church buses coming in and the next time slot had a gazillion kids that would have made for some crowded tube lanes.  We were able to tube as much as you wanted with no delays.  It was awesome.  Thank you Crowder’s Ridge!

Moleskin:  If we are honest we know that F3 takes up our time away from our families when we are gone Saturday mornings or other times for various F3 events.  When we put on events like F3 Dads the 2.0’s get to experience the same level of camaraderie, bonding, sharing, and fun that we have at our workouts.  I know this was a great success when my teenager had as much fun as my younger one.  It was great seeing the M’s sliding down and carrying their little ones back up the slopes!

The next F3 Dad’s (Gashouse) event will most likely be a spring workout, summer baseball game, and another fall workout.  The greater Charlotte area F3 Dad’s camp will be at Camp Thunderbird sometime in August.  Blackjack is the F3Dad’s Q for F3Nation.  They are supposed to launch the registration for the Camp Thunderbird camp in March.  I will do my best to get the dates and communicate that with you if you are interested.

Always a pleasure to lead!



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