F3 Gastonia

Fitness, Fellowship, Faith

Month: May 2018 (page 1 of 6)

BRR Training

The BRR team was invited to take to Crowder’s Mountain with me for 3 trips to the top at 3pm on the 20th.

I gave it until 3:02 and found that I was on a Solo mission.

The Thang:

I put on a 30 pound pack and headed out for the first summit. It was not to bad but the heat was real.

2nd trip, I drank some water on the way to the top. Much harder but the orange I ate at the top made a difference.

3rd trip, did not happen. 2 was enough for this round.

The Moleskin:

So I had not used this location ever to train for the BRR. But, it would be my opinion that the 2 laps up is very close to what 1 leg is really like on the run. I will drop some other dates on myself doing this and hope to have some people join me.

Gastone, Pushing the Rock

Coconut Shuffle

10 Showed for the Sunday run.

The Thang:

The group ran the 5 mile loop.

Several Rucked,

Some started early.

Stroganoff ran an extra 5 before hand.

The Moleskin:

This run is set up around a run that takes place every week in Charlotte. The goal was to have a constant course so no matter if you are slow or fast that you no or learn the way. This is also for safety as if you are new to the run, we know we can go back and get you if needed. The 2nd F is just as important as the first so this is also a time to have after the run for some Fellowship. This Route was not just put together with me it kind of made itself after about a month and can be ran in either direction for an equal hurt. Thanks to all that have been a part of this run and I look forward to the future runs at this location.

Roadie took us out in Prayer.

Thanks for the opportunity to Q

Gastone Out!



Good Morn’ Gentlemen 5-21-18 05:30

It was a fine morning to conquer the fartsack and push on that rock.  Was thrilled to see 7 PAX show with the same thing in mind.  With warmer temps and 200% humidity we were ready to go at 05:30.



SSHx 20

Mosey to the lower end of the park for the Thang.

The Thang:

Partner up for 8 exercises.  P1 stays for AMRAP, P2 runs across parking lot and back (approx 100′)…. switch. x3 per station.

Excercises were;




Monkey Humprs



Toe Risers

Heels to Heaven

We made it through roughly 1.5 times.

Mosey back and 06:15.


Prayers for family in Bessemer City restaurant killing.

For us, our families, and the people we affect today.


Murph 07:00 Snowballs Memorial Day morning.


Great to see Clavin back out this am.  Welcome back brother. Way to push.

All PAX worked hard, pushed, were inspirational, and just as awesome as always.  I will never take that for granted.  It’s what keeps me coming back.

Thank you all for being exactly what I need to start the day in such a great way.  You are all such a blessing.





Is Everyone on the DL?

Sparky had been planning a 2.0 friendly workout at Folsom. Once the date was set, he reached out for a Q to lead the PAX that weren’t bringing 2.0’s or doing Pain Lab with Hipaa. YHC volunteered because hey, how hard could it be? Sister Act and YHC had been kicking around some ideas, and we came up with something easy to remember.

YHC posted early with Sister Act to get some EC. By the time we get back to the launch pad at Folsom, it resembled a scene from Daddy Day Care! It was awesome to see soooo many PAX and their 2.0’s getting ready for some F3 fun. YHC must admit, it was difficult to talk to everyone before the workout started. Guys just kept coming in. The parking lot was full. Whoopee  started us off with handing out rocks to all the 2.0’s while telling a story given to him by Dr. Feelgood. YHC won’t tell the whole story, but it is about faith in Jesus and pushing the rock, no matter what. Even though the rock doesn’t move, the constant pushing and continued faith through the hard and lean times will make you stronger. Whoopee attempted to get Dolph to take his shirt off, but Dolph refused. YHC believes Dolph refused because he didn’t want the other 2.0’s asking their dads “Daddy, why don’t you have big muscles like he does? You work out, don’t you?”. Thanks for saving us the humiliation, brother!

Whoopee then calls the warmup of SSH, Merkins and Mountain Climbers. YHC has no clue who is going with the dads or going with YHC. After Whoopee moseys the herd of PAX and 2.0’s away, YHC is left with Sister Act, Def Leppard, Pockets and Oompa Loompa. As we get ready to take off, YHC asks how the guys are doing. Sister Act rolled his ankle playing 3 on 3 basketball at his 2.0’s dance rehearsal. Leppard’s hip is still giving him a fit, Pockets thinks he has pulled a groin muscle, and Oompa brought the crud back with him from his business trip last week. YHC had a double portion of Sandy V going on due to his inability to post because of his own bad work week. YHC thought to himself “Is EVERYONE on the DL?” (by DL, that stands for disabled list, not on the “down low”). We will modify as needed. Let’s go.

The Thang:

  • Run 1 mile
  • Stop and perform 10 reps of 10 exercises. Exercises were: Merkins, Squats, Flutter Kicks, CDD’s, Corkscrews, Bobby Hurleys, Seal Jacks, WW1’s, Werkins and Burpees.
  • Rinse and repeat until time’s up or someone splashes Merlot.

YHC must admit, Leppard’s typical Merkin/CDD form has improved drastically. All the shouts of “Keep your butt down, Leppard” have finally paid off! Outstanding form on the Merkins, sir! The slow moseying group pushed through 4 rounds. We arrived back to the launch pad when the 2.0’s were circling up for name-o-rama.


Having said that, YHC must admit to a few Q fails.

  1. YHC did not communicate clear instruction for the route that was to be taken. Because of this, 2 PAX were separated from main group and didn’t rejoin until all PAX arrived back at Folsom, which leads to the next Q fail-
  2. YHC did not pick up the 6. If YHC had done this, then Q fail #1 never would have happened.
  3. No Pledge of Allegiance was performed.
  4. And last of all, no COT was performed. This violates one of F3 core principles. In the confusion of the 2.0’s, Pain Lab, etc., YHC completely brain dumped and completely struck out on the COT. Men, I am truly sorry for this Q fail most of all. The COT is what brings us all together at the end of the workout to share things that are on our hearts and minds. It’s where our shields are locked once again before we go our separate ways after the workout. YHC asks for forgiveness. He won’t miss that again.

Even though we were lower in number than usual, the men truly pushed through a tough one (due to the injuries). All gave it their best and came out the other side a little stronger. Thank You for the push, men. Thank You for letting me lead.



Maybe Turtle Man will eventually write it…maybe not

Way back, coming up on two weeks Turtle Man takes the Q at Snoballs. For as much mumble chatter as he provides, he doesn’t take the Q too often but I’m sure that will change soon. The circle began to form and Turtle Man stepped forward with a disclaimer and the pledge. We did a light warm-up of a few things that I can’t remember because, well, it’s been nearly two weeks and I can barely remember my own Q from a week ago. But as you maybe began to detect – if you don’t write a backblast for a workout which I attended, I want credit – especially during this 40 Days of Discipline. The Weasel Shaker can be a thankless job and the pay is awful, but there are certain privileges that will be invoked from time to time and this happens to be one of them. So after a brief warm-up, Turtle Man announces the sometimes disconcerting “follow me,” out of the parking lot and away we went traveling down Riverwood Parkway. We stopped after maybe two minutes of action and were commanded do to 25 merkins on our own. Turtle Man was announcing his presence with authority. He announced it a few more times so that by the time we reached Gastone’s Hill, we’d done 100 merkins. A nice shoulder burn was going and then the Thang was announced. NUR Gastone’s Hill all the way to the top; once at the top, perform 25 American Hammers (or maybe it was Flutter Kicks, or maybe he omaha’ed to Flutter Kicks, but we did 25 of an ab exercise at the top). Run forward all the way to the bottom and do I think 10 or maybe 20 squats (or some exercise like a squat intended to burn our quads). That was the loop: NUR up, ab exercise for 25 reps, Run down, 20 of a leg exercise = 0.4 of a mile each trip. Nice idea Turtle Man, which I later learned he borrowed from Stone Cold. The challenge was levied as to who could complete six rounds. To conserve time, Turtle Man omaha’ed the NUR after the third trip, opting for the standard forward mosey. At some point during the trips Stroganoff and Stone Cold had to leave a little early. We reached 06:10 and Turtle Man called for the jail-break. Sargento had been leading the charge the entire workout and following his Q, about-faced on the hill maybe 3/4 up and headed back. Gastone and maybe Whoopee decided they were going to complete the 6 laps, which they did and hustled behind us. We had a brief COT and Turtle Man took us out in a prayer.

So as you have read – a pretty good Q. That very morning after the workout I set up Turtle Man with access (again) to write his backblast. He even thanked me for doing it. But then the Sad Clown attacked him and he got lazy or lost his focus. So I’m picking up the Six in the narrative way. Here is looking forward to Turtle Man’s next Q and writing his first backblast. For all of you among the PAX, many have the ability to post a backblast. If your Q falls short – you step in and write one for him, we’re always here for each other.

Short Sale

F3 Gastonia Expansion

7 HIMs posted at the Dallas Courthouse to do some recon work for a future Sunday morning running/rucking AO.  Thanks to all that posted and it shows why you do recon work before you launch an AO.  All PAX ran today, anywhere from 4-5 miles were logged.  The route definitely needed a little work which YHC was quick to give two options to the PAX to choose from.  Official launch date expected first Sunday in June (June 3rd).  Start time is yet to be set.  Once again thanks to all the HIMs that posted.


SFN Run for Holland 5/10k in Spruce Pine

SFN Patriot 5k

Memorial Day Mulph at Martha’s – Whoopee w/ Q


Those that were mentioned and not mentioned.





Keeping it short and sweet.

Disclaimer, you should go home and go back to bed.

Pledge to the stars and stripes

Expected an FNG, He didn’t show.  Had a great name for him, but he didn’t get to hear it.


SSH, X 15 IC,

Italian night clubs (bacwards Morrocans) x 20 ic

Low slow squats x 15 ic,

overhead claps to get the shoulders opened up, x 15 ic

Mosey to the park,

Do some Murph prep with 100 pullups and 100 swing crunches, 5 sets of 20 alternating each.

Mosey to the KFC parking lot, grab a rock.  10 curls right arm in cadence, then 10 curls left arm in cadence.

Mosey to a spot on the wall at the old HT.  Next exercise is the Pushup Bra while in the people’s chair:  What, never heard of it?

Rocks to the chest, push them up, push them out.  10 in cadence (Push up over head 1, back to  chest 2, push out 3, back to chest: One rep).

we then did more curls, alternating back and forth. Total of 60 curls per arm, and 30 sets of rock pushing.  After the pullups at the park, arms were pretty whooped.

Mosey to the ramp and loading dock.  Wall sit with your rock to the chest.  Each pax down the line runs around the railing, jumps up the wall, bear crawls back to the spot.  next pax goes, everyone else holds the wall sit and the rock.  That hurt.  Davinci had a pretty bad fall and skinned his knee.  I felt bad that someone got injured but he walked it off and i’m sure his M took care of him when he got home.

Mosey back, return the rocks to their homes, mosey back to Snoballs and we were finished.

It’s been a while

Even though the weather forecast the night before called for rain on this Yank morning, no precipitation was falling and 18 HIMs showed for a cheesy beatdown. For the last month the Sargento house has been dealing with a new puppy that always needs some care just as we’re about to walk out the door for a post. Today was no different and it made YHC forget the weinke. No worries, a few scribbles on the M’s stationary from her 2.0 chariot and we’re ready to go!

There was an FNG present so a full disclaimer was given. The Yank has had some new blood making it’s way to post lately and YHC had to introduce himself to several of the PAX. Keep EHing men!!!

Warm Up

Goof Balls x15IC (of course)

Don Quixot x15IC

Monkey Humpers x15IC

The weinke says to mosey so we head up to the front of the middle school. We do the Figure 8 a lot up here so YHC changed it up this time to do a round of Four Corner Excalator

The Thang:

First corner perform 10 merkins. 2nd corner 10 merkins & 20 flutter kicks, 3rd corner 10 merkins, 20 flutter kicks & 30 mountain climers, 4th corner 10 merkins, 20 flutter kicks, 30 mountain climbers and 40 squats. Plank for the 6.

That was so much fun lets do it again…in reverse! Good work men!!!

Mosey to the corner at the convenience store for 5 Monkey Humpers with the business end to traffic. Aye!

From here we’ll do the Route 66 with Bobby Hurley’s at each telephone pole. We even got a couple extras in there. Regroup at the parking lot for LBC mania until the 6 arrives.

Mosey to the 2.0 chariot, pick up a couple coupons and head for the Pit. 11’s from side to side will be the drill. CDDs on one side, WWI situps on the other side. As always the 11s give a great cardio push! 5 burpees for the train.

Fellowship mosey up and around then sprint to the last spot. Zombie walk down the street with lunges at each line. It’s a killer.

Mosey back to the start, waste a minute running steps. Time’s up.

Pledge of Allegiance

Prayer requests: Hunchback’s M’s surgery this week, Tiger’s M, Tiger, school kids with exams and EOGs

Announcements: Memorial Day Murph, Memorial Day Speed for Need, 2nd F at WWC this Thursday

Moleskin: It’s been a while since YHC Q’ed the Yank or any other AO. It’s good to be back. Once I get this half marathon training over with I’ll be a regular everywhere again. I appreciate the opportunity to lead. I miss you guys!!! Welcome FNG Tandem!!!


Queen City Honor Flight Preblast

Hey gents,

Ive been talking this up a little bit at the workouts, but here is the official information.

A while back, this was brought up at church. What it simply is, is a flight from Charlotte NC to Washington DC for all veterans so they get a chance to visit all the memorials and see the capital for the country they fought to preserve. Its been a while since this has happened in Charlotte so I spoke to the M and 2.0s about not missing this. We will get to the airport and get our passes from the TSA to be a part of the welcoming committee. I am doing this mainly becuase of my Dad and his service. The last time I went to DC, he asked me to look at the veitnam memorial wall for some names of Marines he had lost touch with throughout his service and TOD.

Out of the 10 names he gave me, only one came up and I remember the feeling I had when I saw that name. That was one man who didn’t make it home. With the welcome home some the the vets got after the country turned its tide against soldiers returning from war, this is a second chance for them. It’s also a chance for the greatest generation and those from the forgotten war and all other conflicts between to be recognized as the heroes they are. If you know someone who is still around and wants to visit, sign them up. Last I read, they are still looking.

This unfortunately conflicts with the 2nd F River Jam that Sargento is putting together, but I am optimistic we can welcome some folks home and still make it out there.

The website is qchonorflight.org.

I have attached some pictures and labelled them if anyone is interested.

2.0 Friendly Workout

  1. So… a month or so back, we thought it would be a good idea to try to do a 2.0 friendly workout once a month, through the summer months! Today neing the first, It went better then i could have imagined!

I wanted to get the HIMs involved in leading these workouts, and they stepped up, and did an awesome job!

Whoopi kicked things off this morning, explaining to the 2.0s why we do what we do, why we push the ROCK! To better each other, to help one another to step up and be better men, dads, husbands, to push each other to follow Christ, and to be physically stronger! Then he led into a few warmup exercises, then mosey !

At this point Bedpan took over, stopping on our way to the Flag at the fork in the road. We did some crab walking, imperial walkers, seal jacks, then mosey to the flag!

Time for Montross! Hats off for the pledge! 22 for the vets, then some burpees! Mory back to the fork!

YHC found a hill near the fork, 10 spuats at the top of the hill then go down the hill, but you had to do it some other way then up right! Roll, crawl, flip, however you wanted, when you get to the bottom, sprit back to the top, x3! Then starting at the bottom, 10 lbcs, this time while going up, crawl/ crab walk, no walking or running going up! Spint back down the hill, repeat x3! Time to mosey!

Gumby took to the small lot that i hate! With a soccer ball in hand, he started us off! He threw the ball and everyone run for it, first one to get to it calls an exercise, then throws the ball for the next person to get, and call an exercise, repeating for 4 or so different exercises! Mosey!

Medicine Woman takes the lead ! Kids Vs Dads! Inch worm, kids lined up on one side, grown ups on the other! Lots of mumble chatter, there was a water hole right under myself and Whoopi, and Dolph wanted a favor from us when the mayor comes through, we gladly obliged, when Mayor got us, haystack! I think he returned the favor to Dolph later! Mosey!

Swimmer had our final stop, at the bottom parking lot ! We were running a little short on time, but he still got a few things in, rocky balboa’s, and lbcs? Time to mosey back to the start!

HIPAA and his 2.0 ran the pain lab this morning, looks like they put a beating on some of the pax, while Slaw led the way with 4 or 5 pax, running 4 miles and getting some exercises along the way!

We circled up, having to name so many new 2.0s and one Fng dad! We decided to split up into 2 groups to get this done! Then came together for the name o Rama! 56 total today, with the majority of that being 2.0s!

Announcements- Memorial Day 5k, Murph on Memorial also!

Prayer request- I’m like Huck on this one, God knows the spoken ones and the unspoken!

My son Madden took us out! Im a proud dad!

Sorry I didn’t post the names of all of those who were there today! YHC can not remember them all?

Today the pax came together to make this a success, and I am thankful! I personally know my boys looked forward to this all week! They had a blast, and so did the boy that came with us! Thank you all for leading and being the HIMs that the good Lord has called you to be! We will do this next month! I challenge all pax to invite someone to come and bring their 2.0s, or if you know a 2.0 that doesn’t have a HIM in there life, step up! and bring them along, be a mentor for someone else!

See you next time!

Proverbs 22:6




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