F3 Gastonia

Fitness, Fellowship, Faith

Day: April 26, 2018

Midoriyama Millennium

When YHC decided to take the Q, he already had the Weinke locked and loaded. YHC had posted at the Schiele a while back with Brownstreak at the helm. He announced that the workout was the “Millennium”. Different exercises performed with a total of 1000 reps performed. YHC wondered if he could pull the same workout off at Midoriyama with 15 minutes less than Sir Streak. No problem. YHC will cut out the mosey and keep the warmup “Whoopee friendly”. It seems as if rain follows YHC and his Q schedule.  Def Leppard texted YHC 15 minutes before the workout and said “might need a rainy day Weinke”. Well sir, YHC does. It’s called get out in it and get it done!The rain started 5 minutes before start, which YHC totally loved. 10 men answered the call, and 5:30 hit. Time to get to it.



  • SSH x 1 IC
  • Don Q x 1 IC
  • LBC’s x 10 IC
  • Slawter starter (20 Burpees OYO)

The Thang:

Unload coupons out of the truck. Circle up for 4 rounds of: (all exercises single count)

  • Dips x 25
  • Squats x 25
  • WW1’s x 25
  • Plank Jacks x 25
  • Block Thrusters x 25
  • CDD’s x 25
  • Block Curls x 25
  • Flutter Kicks x 25
  • Block Swings x 25 (like kettle bell swings)
  • Merkins x 25

1000 reps completed just in time. Mucho mumble chatter from the PAX during the few rest periods during the workout. The rain poured relentlessly for the duration of the workout. Maybe YHC should request his F3 name be changed to Rain Man. On a positive note, it did keep the PAX cool on an evening where it’s usually warming up pretty good. Hard work by every man in attendance. Props to Wheezy for doing his flutter kicks under Swimmer’s dropped tailgate of his truck. #worksmarternotharder.


  • Frisbee golf this Saturday at Rankin Lake
  • Coconut Horse start times the Sunday: 06:00 (walkers/ruckers) 06:15 (clydesdales) 06:30 (anyone left)

Prayer Requests:

  • JK2’s dad
  • Family of a man Pockets was acquainted with who passed away
  • Def Leppard’s son Logan
  • Def Leppard’s hip
  • Tool Time’s workout limiting injury
  • Oompa Loompa’s Mother
  • Allen Tate’s Mother-in-Law
  • Ronald Gibson (in CMC and not doing well at all)

YHC took us out in prayer.


This past Tuesday, Swimmer shared a story of his Father passing away when Swimmer was only 5 years old and how he has “outlived” his dad by 6 weeks now. He also mentioned how important it was to know you’re right with the Sky Q, then live every day to the fullest, because we aren’t guaranteed tomorrow.

That made YHC stop and think about his life and his family. YHC’s daughter will be off to her Junior prom this Saturday. YHC can’t believe how fast time has flown and all the time he thought he had to spend with her has almost completely vaporized. At lot of PAX out there with an empty nest can relate. Every day is a precious gift from above and should not be taken for granted. YHC urges all PAX to be intentional about spending time with their family and friends, because once the day is gone, it’s gone. YHC is trying to be the HIM his family needs and the Sky Q expects. Thank all of you for your encouragement and allowing YHC to lead.

Until the next time,




Pre-Blast: 5/28 F3 Memorial Day Convergence + Patriot 5K w/ SPEED FOR NEED

F3 Metro, F3 Area 51, and surrounding F3 Nation Regions !!! Coordinate your clowncars, bring your shovel flags, and lace up your shoes to remember our military veterans who gave the ultimate sacrifice for our freedom.

Save the (modified) murph for another day!  This year F3 Nation has the special honor of escorting 8 WW2, Korean War, and other military veterans in the Patriot Family Festival 5K through SPEED FOR NEED, and they could not be more excited!  Don’t believe me? Well watch some of them in the Charlotte Marathon Relay and see what fun they had being honored.  Veterans Complete CLT26.2 Event Video

Here’s the deal… 0630-0715 Convergence followed by 0730 Patriot 5K followed by an additional “Extra Mile” for our military heroes.  Choose your own adventure for the race: Bring your family and run with them, run with one of the 8 racing chairs (many pace groups: fast, faster, fastest), or run your own race.  But whatever you do make sure to cheer these guys on, and all the other service veterans present, and thank them for their service, as they remember their fallen brothers and sisters with us.  The goal is to have all surrounding Charlotte regions represented, and just a great morning of Fitness, Fellowship, and Faith.  Here is the Event Video from last year… which was a great event: 2017 Convergenge and Patriot 5K


RACE EVENT: F3 Nation Convergence & Patriot Festival Go the Extra Mile 5K

WHO:       F3 Metro, F3 Area51 & surrounding F3 Nation Regions (driving distance from Southpark)

WHAT:     F3 Nation Convergence, followed by Patriot Festival 5K, followed by Extra Mile for heroes

WHEN:   Monday, May 28th 2018 / 0630-0715 Convergence / 0730 Patriot 5K

WHERE: next to South Park Mall / 2101 Rexford Road, Charlotte NC 28211 (parking lot at The Esplanade Building)

WHY:      Memorial Day is a day where we remember our armed service veterans who died for our freedom.  And celebrate those who have served our great country.


TEAM:     F3 / SPEED FOR NEED (Disc Code: F32018) . Price is $30 before code and goes up on 4/30



Questions? Message me @ JRRTOLKIENF3

See You all out there Memorial Day!

JRR Tolkien

Going to California

Post title to honor our cardiologists: Defib (to run this Sunday) & Whoopie (listen)

Today’s run was Defib’s final prep for the Big Sur Marathon. He promises in-Marathon posts to Twitter.

Oompa Loompa & I ran 4 miles up & down Armstrong while the most of the PAX ran 5: Armstrong to New Hope (L) to Gardner Park (R) to Armstrong (R) & back to Pub. JKII went rucking. Somewhere. Nobody really knows where… or if he actually did it!

Announcements: Gastone is turning up the heat on the BRR team. He mumbled something about running up and down Crowder’s Mtn over and over again. Roscoe has big F3Dads plans for the summer but he doesn’t know what they are. Maybe Sparky does. Tool Time promises HOURS OF PAIN on Memorial Day: Murph (F3Gastonia) followed by Speed For Need 5K in S CLT (many F3 regions pushing 8 chairs, all Veterans); check Slack channel. 2nd F Disc Golf this Saturday @ Goat; bring M+2.0s; Sargento will announce time.

Prayers for JKII’s dad; Sly (just promoted to Sergeant & received orders to Germany for 3y)

Doubt Part 1

5 PAX posted at The Forge for a tough conversation on doubt! This was a tough one for me because it is something I struggle with. Not so much doubt in God but doubt in myself.  Studying and preparing for this week has helped and the PAX stepped up big time when we met! Thanks Guys.

A few notes from the thang:

We allow human reason to overshadow faith in God, sinful doubt is the result.

The remedy of doubt is faith, faith comes from hearing God’s word, the bible is a testimony to give us reason to trust him.

Verses on Doubt

James 1:6-8

Jude 1:22

Matthew 21:21, 14:31

Proverbs 3:5

Supplemental reading that helped:

How do I know I’m saved?




See you next week for a follow up on Doubt!



Wal-Marts of Jericho

Excitement is rolling through the hills of Folsom right now. Recent FNG Gravity is posting every day. Local legends Huck and Allen Tate have come back with a vengeance! The first stop on our World Tour 2018 was a huge success as 11 Folsom brothers (and honorary brothers) bravely made their way across 74 to Snowballs for a workout that won’t soon be forgotten! Exciting ideas are flowing left and right. Mumble chatter isn’t quite so mumble…everyone is pumped and I’m so excited to be part of it. I put the my weinke together Tuesday because this thing MUST be a gem. I won’t let my brothers down!


Warm-a-rama time:
SSH – 15 IC
Various Planks


Let’s Mosey to the entrance, plank for the 6. Pledge to our great nation and continue mosey across the highway to Wal-Mart.

  • Wall-Marts of Jericho – called Walls Of Jericho on the F3 site, we we are at Wal-Mart so…. 7 Merkins, 7 Imperial Squats (each leg), 7 Big Boys Situps, 7 Burpees, run a lap around Wal-Mart. Repeat 6 more times.

Frogger Mosey across Dallas-Cherryville Hwy…pause at the flag to gather the 6. Let’s do some exercises while we are here.
– LBCs 50 OYO
– Sandy Vs 20 OYO
– Freddie Mercuries 20 OYO

Mosey back to the parking lot…we took the long way around the pond.

Beatdown over!


Thanks to everyone for bringing the passion and effort the past few weeks! When we first started talking about a trip to Snowballs, I committed because Huck was going and I want to support him. Others were also in immediately. I think to myself we are going to 5-6 show and this will be awesome. But it kept growing. “I’m in”, “Let’s go”, “Where is it?”, “Who said balls?”….commitments were coming left and right. One after another, guys were committing to come and it pushed others to come. I love it! We will pick, we will push, we may even get frustrated, but we will help shape each other into the best men we can be!

And that, fellas, is a prompt backblast!

We will see you in the gloom soon…….

  • Montross

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