F3 Gastonia

Fitness, Fellowship, Faith

Day: April 11, 2018

PREBLAST: F3 Gastonia SPEEDFORNEED Community Foundation Run


Time has come!!  F3 Gastonia, many of you have seen my Tweets, Retweets, and more Tweets about SPEEDFORNEED!!  Now it’s your opportunity to be a part of this great organization.  Join your brothers from F3 Gastonia and F3 Nation for our 1st SPEEDFORNEED event of 2018 in our region.  Please come out and support Track Commanders James and Luka!!

  • RACE EVENT: Community Foundation Run
  • DATE: April 14, 2018 @ 9am
  • WHO’S INVITED: F3 Nation PAX, their M’s and 2.0s (spectate & support or register to run)
  • REGISTRATION WEBSITE: Community Foundation Run
  • OTHER DETAILS: When registering please select organization *SpeedForNeed F3 Gastonia*
  • MEETING POINT: 8:15am @ F3 Nation SPEEDFORNEED tent in the Rotary Pavilion (look for the racing chairs!)
  • HOST F3 REGION: F3 Gastonia
  • DRIVERS: Stroganoff and ToolTime
  • TRACK COMMANDER (TC): James Dunn (11yrs old) and Luka Cardona (7yrs old)

Search Party

10 men for a mild-weather morning and my first Q at The Storm.



SSH x 10 IC

Don Q’s x 10 IC

SSH x 10 IC

Moroccan Nightclubs (just for Tophat) x10 IC

The Thang:

Mosey to side of school for Catch Me if You Can:

Pax 1 performs routine while Pax 2 runs backwards. After routine, Pax 1 sprints to Pax 2 who performs routine:

5 Burpees

10 Plank Jacks

15 LBC’s

Rinse and Repeat 3-4 rounds.

Mosey to circle for start of 1 Minute Total Body Workouts

1 minute of each for arms: CDD’s, Dips, Wide Arm Merkins

Mosey to ramp behind school for:

1 minute of each for core: Flutterkicks, Dying cockroaches, Holding Superman

Mosey to front of school for:

1 Minute of each for legs: High Knees, Mountain Climbers, Imperial Squat Walkers

Leg Wrecker– 3 Laps:Pax break up into two teams

Pax 1-Lt. Dan’s (Squat, 2 Lunges) until they reach Pax 2 who are holding Al Gores

Quick Mosey around school, which was omaha’d for time, so Pax turned back. Where’s Tophat? Pax began a search as per military code: “Leave no man behind”  Not to worry, he and Weezie emerge from around the school.


Forge on Wednesday at Grits and Greens, Lowell 6:30

3rd F Event at the Porch at Parkwood Friday 7 pm

Speed for Need 5K this Saturday at 9 am


Prayer Requests


Word:  Line from the song “He will Hold Me Fast”: When I feel my faith will fail, Christ will hold me fast; when the tempter would prevail, He will hold me fast..”

Rely on Christ today:  His Word;  His promises;  In His strength, not our own.



Slim Shady took us out in prayer.

As always, a blessing and honor to serve!

Seuss- over and out.



Balls to the Wall

10 Showed for the bootcamp and 1 for the sadclown run.

The Thang:

25 SSH

5 Diamond Merkins

25 Imperial Walkers

Mosey to the back of the soccer fields.

Bottom of the hill 25 Monkey Humpers, up the hill backwards 15 Merkins. Rinse and repeat 3 times. Merkins went down 5 each time.

Bottom of the hill 30 Squats, up the hill backwards, 25 Mountain climbers counting the right leg. Rinse and repeat 3 times.

Mosey middle path of lower soccer fields.

Lunges for 50 yards.

Mosey to upper soccer field.

Bear crawl about 30 yards recover. Then Bear crawl next 40 yards.

Mosey up little hill past pull up bar then to the middle of the baseball field.

Against one of the dugout walls we did 3 sets of Balls to the Wall. First set we held position for 40 seconds, then 30, then ended with 20 seconds on last set.

Mosey towards sidewalk with a stop for 40 Flutter kicks on my count.

Mosey to close to the start but to the half wall in front of the bank.

15 Dips, rest, 10 Dips, rest, 5 Dips, rest, 10 Dips.

Mosey back to start with 1 minute left for 30 LBC’s

The Moleskin:

Great morning with lots of good guys. Bear joined us about halfway in when he found us for his first but he made it. 5 minutes late with a hundred directions to turn can make for a hard find. Welcome Bear. Gastone, made several count errors. I guess my brain was not working fully but I still put out a bootcamp worth attending. Timeframe did ask if I had a Winky when we started, I always have a Winky.

Prayers for Clavin, hope your knee heels with great speed and we will miss you out and about while you are on the IR. Please everyone reach out to Clavin, it’s hard not to be present.

Gastone Out!

CSAUP 50 miles relay

CSAUP!!!! Leading up to this event everyone i hear a lot of mumble chatter about how nervous guys are about running and excited and pumped at the same time…looking at the weather this week should be a good week for running clear and in the 70’s should be nice. I get a text from tool time on thursday (looks like rain in the forecast) bring your rain gear :). wake up saturday morning to a little drizzle and 55 perfect weather. i roll in with arial and bubble around 350am everyone is waiting chatting ready to go (stone cold rolls in with an RV) awesome lol.

0400 circle up we get a few words from pizza man and tyson a little prayer and we are off Roadie bed pan arial bubbles medicine women oompa are the first to kick it off.  pizza man is looking around for sparky come to find out he took off as well. we all load up in the cars and take to the next location little more mumble chatter and her comes some headlights med women rolling in hot 9 something pace for this “non runner”  can’t fool us anymore haha. here come the rest roadie killing it at a 10 30 pace non stop great work with bed pan his first ever 5k great work. group 2 is off we take off to the next location around 0510 here they come rolling in hot great work guys blart wojo hushpuppie pockets all killing it.

0510 next group out we take off in the cars trying to beat gold digger to the next location….did i mention dude can fly lol running like 6 min paces. everyone in group 3 kill it finishing off at the gas house AO group 4 takes off Defib and boudin run off and leave me a tool time pizza man and vuvuzela almost catch me and tool time but they’re just slow :). thanks again vuvuzela for committing from rock hill brother great work you killed it. group 4s run ended at snowballs (did i mention we ran through all gaston A0s) 50 total miles.

Everyone pushed really hard through the rain,sweat,hills,pain everything some ran extra legs. I (tyson picked up an extra leg to run and finish off bedpans final leg with him had some great mumble chatter (did i mention he’s never ran a 5k) oh yea he ran 3 of them, today awesome work brother you gave  everything you had on that last one brother.

tool time you were right leg 11 (all down hill) is terrible lol kudos to everyone who killed that one.

group 4 leg 12 brings it home to the new running AO folsom to finish it off to donuts coffee and guys cheering and probably happy its over 50 miles complete. TIME TO GO TO WILD WINGS FOR A LITTLE 2ND F!!!!!

I can’t write everything in this back blast that went on but i want just want to let everyone know i appreciate them committing to this event we hope to do this twice a year everyone who couldn’t make it this time hope to see you next time and thanks to pizza man for all the help on this CSAUP couldn’t have done it without you brother and thanks to all of F3 you have changed my life for the better i couldn’t ask for a better group of guys so thank you.




ps. Roadie is running a half marothan next year….make him keep his word..keep up the hard work bro

Pull Me Up

16 strong at warming Midoriyama on a beautiful day in a crowded park. Great to see a big crowd so let’s get after it. Tool Time and Pizza Man were running so off they went at their super quick pace while the rest of us hit the warmup.

SSH x 10 IC, Cotton Pickers x 10 IC, Hillbillies x 10 IC, Pledge

Longish mosey around the softball fields to the middle parking lot where Sidewalk Chalk of Pain listed an exercise in 5 parking spots. Pick a parking spot to start and after the exercise run to the end of the parking lot around the trash can and back, then to the next spot. 10 Burpees, 20 Flutters, 30 CDD’s, 40 Squats, 50 Seal Jacks. I started in the CDD’s parking spot, of course. Everyone completed a full round, several completed a couple of extra spots. Mosey back to the flag, just because YHC forgot some needed items #QFail1. After a quick count off, mosey back to the small soccer field where a nice layout of various coupons await.

This is the No Soccer Arms portion of the workout. The larger armed guys (Defib, Slaw, Canteen and maybe one other) selected the larger blocks and many selected the half blocks and a few of us the smallest blocks. Curls x 30, On Your Six Chest Presses x 30, Tricep Curls x 30, Shrugs x 30 and Yes, Repeat.

With some time left, we set up for Frisbee Rules Football and count off by 2’s to split the teams that somehow we messed up #QFail2. Lots of scoring, no defensive penalties since Freight wasn’t here. Our play was throw it high to Easy Rider and it worked several times. I’m quite sure my team won, as usual when I write the backblast.

Mosey back to the flag.

Announcements: 3rd F Event at the Porch at Parkwood Friday at 7 pm, Speed for Need at the Community Foundation Run 5K this Saturday at 9 am.

COT remembering the ones mentioned. Remember Canteen as he is getting married in a few weeks. My son Logan is still having seizure problems.

*We ran over 2 miles and over 400 reps performed. Great to see Slaw back from work. Great to see Short Sale, Easy Rider, Roadie and Hipaa in the afternoon. Great to see Lil Sweet and Sidecar back with us. Gomer is back and feeling better but with a cracked rib. I forgot to share a word with the guys #QFail3 at the end about a 30 second video. The video shows a group of military guys easily going over a 10 foot wall working together. I meant to say how a man by himself could never get over that wall but together they not only did it, but did it in less than 30 seconds. That’s what having a group of your guys can do. They can pull you up and over walls you never could manage by yourself. This morning on the F3 Q Source tweet a guy named Bill Nye was talking about being the Q while still being injured. His question was how do I push these guys when most of them could leave me behind very quickly? I was struggling through the same question but my guys pulled me up and over that wall with them today. This is a reminder to keep asking guys to post. Keep checking on guys that need to come back. Keep posting yourself to help lift that guy that needs it.


My Pleasure

Gastone made a call to the PAX Sunday evening to take over Q for The Black Knight Monday AM due to him being “sick”. I informed him it would be “My Pleasure” to take the Q. All honesty one of the main reasons I wanted to take the Q was to ensure that no one else would take it and do some crazy long, exhausting leg workout after running in the CSAUP on Saturday. My legs are literally still on fire from that, but IMHO well worth it. I immediately went to work on a quick weinke, and here is how it went:



15 – SSH – IC

100 – Moroccan Night Clubs – IC  (We did 100 IC because I called JK2 out when he said “I bet we won’t do 100!”)

Mosey to Martha’s parking lot

The Thang:

Before we started I told the guys a couple of things:

1) My legs were shot so we will focus on upper body (Pretty sure I got an Amen from JJ and Defib on that)

2) That we often neglect biceps in our workouts and that I wanted to throw some into the mix

Let’s begin:

We are working the length of the parking lot changing exercises at each island

  1. 15 Pseudo Planche Merkins – IC (Heard the grunts on these)
  2. 10 – Diamond Merkins – IC
  3. Crab walk about 20 feet
  4. 15 – Mini Dips – IC
  5. 15 – Mike Tysons – IC

Round 1 done so we circled up for a Circle Burp. Everyone planks while 1 does a burpee. When person ends burpee next person goes. We went around twice.

Rinse and repeat

Mosey to picnic shelter for some “Dippin’ & Dabbin'”

  1. 15 – Regular dips – IC
  2. 20 – Derkins – OYO
  3. 15 – Bench dips – IC

Mosey to pull-up bar. Again with trying to work some bicep exercises in we are going to do chin-ups. everyone lineup and plank while person 1 does 5 chin-ups. Next guy goes til all finished. That was fun so let’s do it again.

Mosey back to picnic shelter.

Everyone grab a pole for some bicep rows and do 50 OYO.

*DisclaimerI did not get this exercise from the Paper Doll Lounge, although Defib looked like he really, really enjoyed this. You know he be strippin’ in the evenings!

Mosey back to start for 1:42 of flutter kicks to the “My Pleasure” song by Jaron Myers.



  • Community Foundation Run 9AM 4/14
  • Operation Sweet Tooth Run 4/21 (Virtual Run Rankin Lake?)
  • T-Shirts – https://f3.mudgear.com/pages/regional-gear

Prayer Requests

JK2’s friend

Humboldt Broncos Junior Hockey team families and Saskatchewan community

JJ’s congregation member Linda Arnette recovering from cancer removal survey

Squirt took us out

Hard work by all of you this AM, way to push the rock!! Thank you gentleman for allowing me to serve you this morning, it was certainly “My Pleasure”! #Blessed




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