F3 Gastonia

Fitness, Fellowship, Faith

Day: April 12, 2018

The Pub





The Thang:

8 men went out for some fellowship and a mosey ….some did 3 miles some did 5 all got out of the fartsack and made each other better



Announcements – Third F quarterly Event this  Friday at 7 ,SpeedForNeed at the Community Foundation 5k this Saturday


JK2’s father, Monks Conference this weekend, F3Sly and his fellow soldiers in Afghanistan

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.



Tool Time

I know, Finally

YHC was asked at the last minute to trade Q days with ole Montross. I abliged yet didn’t prepare too well. No problem, Folsom is full of possible Q ideas. So I’ll wing it. Still toasted from CSAUP, I thought to incorporate some useful leg exercises to break the soreness. To start, the gloom was dead when I pulled into the parking lot. There were no PAX waiting. As I park the beast, here comes Hank. Alright now Volt and Bedpan arrive. It’s time to clock in, plus there’s plenty of time left for the Site Q to show.


SSH, Shoulder Taps, Hillbillies All x15 IC

pledge: yes there’s a perfectly good shovel flag at start; no need to have to mosey to the park entrance just for that.


mosey to park entrance via the long loop around the lower lake. Stop by the flag for a little work on the 6. And on the way, Sparky pulls in. QIC yelled “flagpole” to guide the late PAX to the rest of the group. On our 6 for LBCS and American Hammers x29 IC. YHC had a stretch in mind and practically screwed it all up. After a few adjustments, I finally figure out what I’m doing. On your back, cross one leg over the opposite knee. Loop arms through that knee and pull the torso toward that knee. Hold for said time. Switch and repeat. Ok, up and mosey over to adjacent lot. Line up on the curb for 11’s. Mike Tyson’s then sprint across the lot for jump squats. Continue to complete a round of 11’s. Mosey on over to the horse arena. Triple nickel time. 5 lunges each leg jump ups to the top for 5 burpees. Rinse and repeat x5. Now burpee jump ups. Perform burpee and for the finish jump up onto the first level. Do 20 OYO. Position for derkins. Do 15 IC, stay in position and YHC calls for more shoulder taps x15 IC in decline. Mosey on back toward the side pond lot for Route 66. Bobby Hurleys at each line walking in between up to 11. Alright, now mosey across back to start.

Announcements: Community Foundation Run, 3rd F Event Friday at Parkwood

prayers for our families, our country, and requests for a friend of mine who had a death in the family.

YHC took us out.

Always an honor to Q! Thank you for letting me be s part of such an impactful movement. I’ll do better to post my BBs in a more timely manner. #ForgetfulADHD


Varsity Beat down at the Goat

8 varsity players emerged from the gloom at Goat Island for a beat down Tesla style. Started out 7 strong.  Went like this:


SSH X 20

IW X 20

Mountain Climbers X 20

Merkins X 20

Mosey up the hill and to the old ball field and the stairway to heaven.

5 burpees for the train.

3 sets, 10, 15, 20


run to the top of the bleachers

Hand release merkins.

Down to the field to tour the bases

Bear crawl to first base.

Broad jump to second base

Crab walk to third base

Burpee broad jump home

Back to the bleachers

3 sets, 10,15, 20

steps ups  each leg

Run to the top of the bleachers

stagger arm Merkins.

Mosey back down to the gazebo aka the mosque as we find HIPPA there doing pull ups in his bomb suit! Seems he missed the 5:30 am out of Cramerton and couldn’t find us. So we found him.

We did this:

Pull ups X 10

dirkins X10

LBCs X 10

bottom of the green: 10 SSH

Top of the green: 10 plank jacks.

Rinse and repeat

Time for Mary in the grass:

Maktar Jhias X 10

Oblique crunches 10X each leg.



Great workout by everybody. Awesome morning to workout and great found out lost brother HIPPA in the gloom this morning! Everybody did well today, great work by all pax. Glad to get the back blast up so that the JV team can have a guide this afternoon. We are here for you brothers! Awesome group to lead. Looking forward to Saturday. There is more at The Yank where this came from.





15 Minute Abs, and some other stuff

Today was pretty much a recycled weinke from Saturday. Since Def Leppard and I were the only ones at Folsom this weekend (due to CSAUP), I figured it’ll still be new to the group. Plus, my abs were sore for 2 days after Saturday so obviously it worked!

There was fartsacking left and right this morning. Hard for me to say much, I sacked Monday and Wednesday on lifting at Sparky’s and couldn’t post Tuesday myself due my kid’s field trip. Some guys had work obligations, some were tired…but I honestly it feels like the numbers have been a little lighter at Folsom the past few weeks overall. This isn’t a New Year’s resolution workout, this is F3. I want to challenge all of you to get out and post…and if you can’t post in the morning, hit the JV workout at 5:30 PM over at Midoriyama (It isn’t so JV, I promise!). I am pushing myself to get to Gastonia in the morning IF I don’t have to work all night. Walk the walk!

That being said we had 3 BMFs…errrr…HIMs at Folsom this morning. Here’s the summary.


  • SSH 15 IC
  • Mountain Climbers 15 IC
  • Appalachian Americans 10 IC

I wanted to break up the routine a little so we cut across the grass and mosey to the upper picnic shelter. In 3 months, I’ve never seen us use it. The lights were already on so it was just calling our names.

  • Shoulder Tap Merkins 15
  • LBCs 20
  • Dips 15
  • Step Ups 15 IC

Rinse and repeat (25 LBCs the 2nd time…felt 20 wasn’t enough)
Rinse and repeat a 3rd time. Now we’re warmed up!

Quick mosey back to the parking lot for a pledge at the shovel flag. MW brings it every day and we rarely use it. Let’s do so today!

Let’s Mosey – we cut across the grass again, MW accuses me of not knowing where I was going. He’s only partially right. We mosey to the fork in the road….I’m looking at the small hill in the median and thinking…..nah, that hill is for punks. We are High Impact Men. Continue another 30 ft for the big hill.

  • Triple Nickels – 5 Burpees up top, 5 Squats at the bottom, 5 rotations. Medicine Woman was really pushing the pack on this one. I put my hands on my knees a few times TBH, but we all pushed through. Volt was probably cussing me but I couldn’t hear him so on we go!

I know Medicine Woman is a runner and all so let’s give him some mosey because, frankly there has been little mosey to this point. Down the road and around the pond to the lower shelter. MW is the first to notice unmistakable signs of a skunk. As we approach the lower shelter it’s getting worse. Let’s mosey on boys! We didn’t smell it in the upper shelter earlier, hopefully that’s still the case.

Now let’s get those abs in gears. As I mentioned on Twitter, we are turning 12 packs into 6 packs today! I was going to call the ab workout 15 Minute Abs” because everything was going to be a quantity of 15. Ironically, we do have about 15 minutes left.

  • 15 LBCs to the left knee, 15 to the center, and 15 to the right
  • Sandy Vs 15 OYO
  • LBC variation – cross the right leg, go to the right knee 15 times, cross the left leg, go to the left knee 15 times (thanks for the tip Leppard)
  • Big Boys 15

Rinse and Repeat. I don’t think we made the 3rd set but honestly, I can’t remember for sure. Time was winding down. so a quick mosey around the lower parking lot and back up the hill to the parking lot.


Prayer requests for Chasity (sorry, forgot the last name) who found her mother dead earlier this week. Sad stuff! Also, I ask for prayer at work – implementing a new ERP system has been working me to death but it’s almost over! YHC took us out in prayer. Reminder about the 3rd F event at Parkwood Friday night. I hope I can make it but depends on work and what time I get out.

It was an honor to lead today. Felt like I hadn’t worked out in weeks even through it had just been 4 days. I could tell it in my endurance already though! Get out there and push your rock guys. We need less invisible men, more HIMs! See you in the gloom!


© 2019 F3 Gastonia

Theme by Anders NorenUp ↑