F3 Gastonia

Fitness, Fellowship, Faith

Month: May 2018 (page 1 of 8)

Hank’s return party

9 of the baddest dudes on the planet came out this morning. We knew Hank had the Q, so we knew it would not be easy.  After several minutes of chatter, Sister Act runs by.   He’s getting in five miles in preparation of the Crossroads launch this Sunday.  At 0530 it was time to clock in.

Mosey to the tennis courts for what Hank described as “a little warmup”.  Four corners.  Corner 1: 5burpees.  Corner 2: 10 burpees. Corner 3: 15 burpees. Corner 4: 20 burpees.

Mosey to the Flag.   50 lbcs OYO, 25 merkins OYO, 5 burpees.


Mosey the long way back to the tennis courts and partners up.  Partner 1: does suicides on all tennis courts while Partner 2 does SSH until completion.  Flapjack.

Mosey forever around the park and circle back up st the launching pad for… you guessed it – 10 burpees.  With about 1/4 mile left Roadie comes rolling in to provide Oompa and YHC with some motivation to finish.   In full disclosure, Roadie did do the final 10 burpees in work boots


Annoucements: Crossroads launches this Sunday.

Prayer Requests: Self family, Oompa’s family, each other.

BOM: Slaw took us out in prayer.

Tha Shartz

Well, knowing that Wednesday’s are just for the option of running or rucking at Folsom, there’s not going to be a real in depth B.B.  That  being said, it was more eventful than expected. YHC rolls into the gloom trying to decide which of the 2 options I was going to participate in.  Roadie was on my heels pulling in and not long after, several more roll in. Lots of random chatter taking place and then the Q calls “it’s 5:30!” Well, that worked. 🙄 YHC calls again at 5:31.

Yeah, whatever. So I take off for a run. The others still jibber jabbering slowly start to roll out behind.  I got up to my normal “non-runner” pace and here comes Sparky rolling in. I put it on myself not to let him catch me, which he never did. Now, that’s not because I was rolling at a high level, there were other circumstances that prohibited it. Sparky had sent this picture to our group text yesterday of this strawberry desert thing he called a “sticky?” It looked rather delicious, but for sure would’ve been a cheat meal. Anyway, I make the loop around the college and still haven’t been caught, but got to chat briefly with the ruckers. I make it to the red light at the college entrance Andy had to stop briefly to massage the bum leg. I look back and Sparky and Pastor Clever are rolling closer. Wait, where’s Sparky going? The hill beside bojangles is not part of the route. So, I take off again then Clever catches me and says that Sparky had to make a toilet stop. Makes sense now. So, I continue to finish my route and as I’m cooling down, here come Sparky. He didn’t stop, but ran to his truck saying “I gotta go so I can get some underwear and socks before work.” Underwear and socks? The Sticky had control of his bowels. After bojangles he ran to one of the park turd sheds and locked. With no other option, he unleashed at the horse stalls where apparently he lost his socks and drawers. Not only was Sparky having issues, but Roadie was too. I’m guessing just looking at the Sticky picture caused his bowels to act up. As far as I know, he didn’t lose any clothing. All finally returned to start.

announcements, The Forge 6:30,Warrior Dash Saturday.

prayer requests, Self Family, Oompa Loompas family(father n law passed)

i know, “show to know”, but this was a story that had to be told.

MW out!

Preblast : HELP with Least of These “Bridge Camp”

The Bridge Camp by Least of These Carolinas

Hello Pax. Last year I let the group know about an opportunity to serve some foster kids from all over the Carolinas and this year you have the same opportunity. Least of These Carolinas is a Christian based non-profit organization that supports foster kids and their families. Everything they do is free to the families and they do a lot. One of their biggest things of the year is a camp held at Crowder’s Ridge for kids who are currently in foster care or have recently gotten out within the last year. I have been involved with this camp for the last 2 years and have the privilege this year of being the head male counselor (a glorified title meaning I get to handle the problems that arise!). Unfortunately we are in real need of some men to step up and I could think of no better men to fill that gap than the men of F3!!

The Bridge Camp takes place from the afternoon of July 13th thru the morning of July 17th.  We have many opportunities that do not require you to commit to the entire weekend.  We are looking for counselors, security workers, hospitality workers and camp friends. Your wives can also serve in these positions as well.

Counselor – counselors are needed from Friday afternoon until the kids leave Tuesday morning. You will eat, sleep, and hang out with the kids. Age groups range from 9/10 all the way thru 18. All activities are outside; except for the worship services that take place daily. As a counselor you will be responsible for leading your kids from place to place, making sure they get to the nurse for medication, keeping them in line, leading a small group each day and being an encourager to them (which can be difficult at times).  This is by far the hardest position to fill and we are way short of men. The women already have 19 of 20 while we men have about 15 out of 20 men.  The leadership of LOTC takes this position very seriously and all those who wish to be counselors have to be interviewed by them.

Security – you only sign up for a few hours at a time. You will walk around to secure the area and make sure the kids are safe. Last year we had a runaway and that was not fun! We have security 24 hours a day and you can sign up for as many times during the weekend as you’d like.

Hospitality – this role is new this year. But they need people to make sure snacks are available as nothing has to be purchased by the campers. All of the food is provided but this position will make sure it is set out and ready for people to get. May even be used during check-in and check-out times on Friday and Tuesday. This is the one position I am unsure of what all they will be doing.

Camp Friends – This role is a life safer. Our own Sledge O Matic was one of my camp friends last year! Once again, this role is only for a few hours. This role is basically to come partner along with the counselors and hang out with the kids. If the counselor needs a short break these guys can watch the kids while they go get a snack or use the restroom. We need these roles filled for various times throughout the day. You could be helping with lunch/dinner, swimming, playing ball, or praying for/with one of the kids during worship time. This role was new last year and was very helpful. It took a lot of pressure off of me to have them around. It also gives the kids someone new to pal around with and having someone with fresh energy, this is especially helpful on Monday!

We would love to have you, your wife and if your kids are at least 18 they can volunteer as well. To work with these kids everyone, regardless of what role, has to go thru an extensive background check for obvious reasons.  The Word of God is preached at this camp and my favorite part is at the end when we hold a baptism service for those who made a commitment to Christ. If this sounds like something you would be interested in please hit me up to learn more. I promise you’ll leave the weekend exhausted but feeling like you made a difference in a child’s life and possibly their eternity. All meals are provided with special snacks this year (yay!); the only thing you would need is the basics for camp (sheets, toiletries, etc…) and they will provide a suggested list later on. Thanks and have a blessed day.



Lee Turner




19 PAX came out for a downpour filled workout at Midoriyama today. On the plus side the sun wasn’t beating down. We will come to wish for these rainy days soon enough. I had two wienke’s filled out and struggled to choose which one to use. After reading a few BB I was inspired to go another route.


SSH x 10ic

Seal Jacks x 15ic

Goofballs x 15ic

We moseyed down to the stash of goodies to deliver our new bars for a later workout. Mosey back to the side parking lot.

The Thang:

11’s up the parking lot- Slaw chose corkscrew’s and Sister Act chose Mike Tyson’s

Well that took a while!

4 corners-run the straight away lunge or bear crawl the corners. Stop and do an exercise chosen by one of the PAX in the corners. Sorry I don’t recall all of these. I’m actually kind of busy at work right now and I’m just squeezing this BB in before I pull a Def Leppard and forget.

Time for some AMRAP! 1 minute of exercise and then run a lap. All exercise were chosen by the PAX.


Pledge-The site Q forgot the shovel flag soooooooo

Announcements-The Forge Wednesday night on Peter led by Ash Pond, Convergence and Q school coming up

Prayer Request-Loved ones struggling with sickness


During the workout I called on different PAX to call the exercises. That way we never knew what we would be getting. Even Slaw surprised everyone when he didn’t call Burpee’s. YHC talked a little about how you never know what life is going to deliver you. We should all live like we are dying. Not that we should go out and live outrageously but we should live like tomorrow we may be standing before God. We need get right with our Lord everyday!


We worked legs a little….

Gastone took the realm of Snoballs this morning for a good old fashioned Beat-down.

Pledge then disclaimer for FNG.

The Thang:

All 3 Count

30 SSH

10 Merkins

30 Imperial Walker

10 Diamond Merkins

Mosey around baseball fields.

Short stop for some plank a rama followed by 10 Burpee’s while the 6 joins us.

Mosey the the back of the soccer fields to the bottom of the hill into the woods.

OYO, 30 Monkey Humpers, 20 Squats, 30 Gorilla Humpers

Backwards up the hill or as we call it Urr.

OYO, 30 Mountain Climbers, 30 Monkey Humpers, 20 Squats, 30 Gorilla Humper (Little brain problem as I forgot the name of Mountain Climbers, thanks Defib)

Backwards up the hill, Urr.

OYO, 30 SSH,  30 Mountain Climbers, 30 Monkey Humpers, 20 Squats, 30 Gorilla Humper

Urr up the hill.

Mosey around to the field next to the pull up bar at bottom of the hill on the path.

While waiting on the 6 we did 40 LBC’s and then 40 Flutter kicks to my count.

Jack Webb all the way up to 10 and then back down to 1. Starts with 1 Merkin and 1 Arms above you head and then goes to 2.

Mosey around the field and up the hill backwards to the pull up bar. Once at the pull up bar do 1 pull up each.

Mosey through the shortcut through the woods. (Some thought they took the better way back but they actually took the long way. )

The Pax did 40 American Hammers counting our right side.

The Moleskin:

Great morning and always a great group of guys. Monty Miller was named during the workout because of his love of Motorcycles like Harley’s, so he is Moped. He should make a great addition to the Pax.

Announcements: Convergence on the 9th at Midoriyama. 6/23 Calloway Peak Hike to the top and back.

Prayers for Madoff’s friend with Cancer.

Ended in Prayer as is done in every F3 workout.

Gastone Out!


We’re Playing in the Rain!

YHC had family in town in for the Memorial Day weekend and while creating the Weinke on Friday night, started EH’ing my brother-in-law to join us Saturday morning. Did not take much pressure in the head lock to convince him to come out. Was up early Saturday morning and we jumped in the M’s macho Commander and headed to the Fighting Yank. It had rained over night and hopefully the rain would hold off until we were able to get in our workout. As we were pulling up, there were a few PAX getting in some EC, Tool Time, Quiche, and Boudin. What is this? Tool Time said he was going to stay for the bootcamp! Wow! He said he felt a little rusty with the mumble chatter, but would do his best to keep it live.  YHC felt honored to have Nantan join us for a Fighting Yank beatdown.YHC felt the pressure to deliver. No worries, feeling very good about the Wienke created last night.

It’s 7am and ready to get going. Here comes Orangeman running down the street just in time to join us.

Gave the disclaimer and pledge.


SSH – 25 I/C

Mountain Climbers – 20 I/C

Imperial Walkers – 15 I/C

Mercans – 15 I/C


The Thang

Let’s mosey to up main street to the Walk/Run store parking lot for some exercise.

Mercans x 10 oyo

American Hammers x 20  oyo

Squats x 20 oyo

Burpees x 5

Let’s mosey to the building of knowledge parking lot (Belmont Library). During the mosey, it stated to rain, but that didn’t stop us, although YHC’s Wienke was starting to get wet. Repeat the above exercises but this time we will do them I/C since there was some chatter after finishing up the last set that it would be better I/C than OYO.  By now, Tool Time was in rare form with the mumble chatter. Even threw YHC off in the count while doing Mercans.

Let’s mosey to the Field of Dreams (Davis Park) for the next called exercise, Field of Dreams. It was still raining and YHC had to find a dry spot to leave the Wienke and reading specs. Ok, done. Now lets start out by counting off by fours. Ones start at 1st base, do AMRAP Mercans until relieved. Twos at 2nd base, do AMRAP LBCs until relieved. Threes at 3rd base, do AMRAP Squats. Fours at home plate performs 15 burpees then run to 1st base relieving PAX there. Continue until all PAX have done the burpees. That exercise was fun!

Not time to leave the Field of Dreams without another run around the bases, but this time it will be a crawl. That’s right, bear crawl to 1st base, lunges to 2nd base, bear crawl to 3rd base and sprint home. Done! YHC grabbed the Wienke and reading specs and ready to mosey again. Let’s head to the middle school. PAX planked up for the six while YHC found a dry place to keep Wienke during next exercise. PAX head over to the benches for a round of three exercises

Dips x 10

Derkins x 10

Step ups x 10 (5 per leg)

Run across front of building and back, repeat exercises, increase reps 15x, rinse and repeat, increase reps 20x.

Grab Wienke and mosey to the practice field behind school for some sprints. PAX sprint 100m and walk/jog the corners. Rinse and repeat. Almost out of time so we mosey to the Fountain of Life for a couple rounds of Mary.


Murph Challenge on Memorial Day @ Martha Rivers and the Patriot 5k “Go the Extra Mile” in Charlotte on Monday.

Prayer request:

Lynn Hamm, Tiger’s family, the Self Family, Tool Time’s son-in-law, Sly. and there may be another that I left out.

Namearama  and then naming the FNGs

As always, it was an honor to lead you all today. Everyone worked hard. Thank you all and until next time, keep pushing the rock!

Breaker Breaker


“I can do all things through Christ who strengthens me”  Philippians 4:13



Too muggy to breath

Warm up with side straddle hops 20 ic

Don Qs x20

Toy soldier x 20

25 flutter kicks to get 2 stroke up to temp for rolling in late

Run to lower shed 

25 jump ups

25 lbcs

25 derkins single count

25 star jumps

Run to dam 

10 burpees 

20 monkey jumpers

30 lbc

40 reverse lunges

50 Mountian climbers

40 squats 

30 side straddle hops

20 plank jacks

10 cdds

Run back to gate through the trail.  Once the six was back we run back to the flag for some wall work

Ring of fire with wall sets, squats, and run around poop house 

Finished up with round of Marry, pax called out several exercises till the end.  

Time was up and we did pledge and had a word of prayer.   Oompa Loompa’s farther-in law, Deff leopards son, and several unspoken I’m sure.    

Honor to lead a great group of guys.   Thanks to all for the push. 

Earning Shirts

I had recently purchased an F3 Folsom shirt and made a promise to the PAX of Folsom, and to myself, that I would not wear it until I at least posted there once. Mission accomplished a few weeks ago; however, I felt this still did not meet the criteria to wear such a critically acclaimed AO’s apparel. That said, I signed up to Q at the legendary Folsom. I knew I had to come up with a decent weinke because if I did not, I would not hear the end of it from these guys. This group has by far the BEST mumblechatter I’ve witnessed in my 5 months of F3. While it is mostly distasteful banter, they somehow manage to incorporate accountability and push you to be better.

Rolled up to Folsom with about 5 minutes to spare. As I pulled in, the parking lot looked very light. Roadie & Bedpan were present. Cod Possum was getting lost on the nature trail somewhere. 2 minutes remaining and in rolls Volt, Gravity & Pastor Clever. 530, let’s begin:


SSH x 15 IC

MNC x 30 IC

Let’s mosey…

Mosey up leisure lane then down sportsman dr. and stopped at the parking lot in front of Ol’ Folsom Piss Pond. Asked Roadie if we should go on a manhunt for Cod Possum, he said “She’ll find her way back”. Understood, now let’s do Circuit #1:

15 – Hand Release Burpees

20 – Bobby Hurley’s

Halt. We see a lone ranger coming down the road. Let’s plank for the late arrival. Oh look, imagine that, It’s Sparky. Hey fella!! Recover.

25 – Squats

30 – Merkins

35 – WW1

Recover with a Sparky 10 count. Guess he doesn’t know what it means to give a 10 count. We are not counting off PAX here, this is a very easy task you were assigned and the instructions could not have been any more clear: Count to 10 and let’s move on. 5 minutes later Sparky finally get’s his act together and counts to 10.

Let’s mosey again! Continued uphill sportsman dr. and down through the trail to the first picnic pavilion.

Pastor Clever went back for the six. After realizing Pastor Clever was gone for a hot minute, I instructed the PAX to do step-ups until the six arrived. Still waiting…waiting some more. OK we all know the only one missing was Bedpan and we all know the boy can run. So what’s happening? Surely Sasquatch didn’t get them both. Pastor Clever comes back empty handed. Man this isn’t good, I lost a man. I feel terrible. Volt and Gravity then notify me that Bedpan may have been spewing merlot, for us to move on and he’d catch up later. Hope he’s OK!

Circuit #2

15 – Mountain Climbers – Per Leg

20 – Heel Touches – 10 per side

25 – Dips

30 – Up up down down Commandos

35 – Squat & Press

By this time, we see Cod Possum and Bedpan driving away.

Mosey again! Mosey up to the tennis courts.

Circuit #3

Before we started, I told the guys this last circuit was supposed to have been a Baseball diamond bootcamp to be done on one of the softball fields. Rain and Red clay make for a messy experience. During my Sunday ruck, I was telling Boudin about this proposed circuit and he thought it would be mean of me to make the guys crawl through this stuff. I’ll have to admit he was right. TClaps to Boudin for Omahing the location!! We decide to use one tennis court. We have 6 so break up into partners and you and your partner go to a corner

Corner #1 Exercise – 10 Burpees

Lunge walk to Corner #2

Corner #2 Exercise – 10 Squats w/3 count hold

Bear Crawl to Corner #3

Corner #3 Exercise – 10 Merkins

Broad Jump to Corner #4

Corner #4 Exercise – 10 CDD’s

Inchworm Walkout to Corner #1

5 Minutes left. Let’s do some Mary, around the horn style. Each PAX calls out an exercise no more than 10 reps. Sandy V’s made an appearance. Gravity called 22 Merkins for the Vets.





Midoriyama Convergence Saturday June 9th

Folsom 2.0 June 16th

Grandfather Mtn. Hike – June 23rd

EH Challenge June-July

Prayer requests:

Self family, Oompa and his family, YHC Brother in-law’s mother.


Pastor Clever took us out.


I’ve gotten to know this fine group of HIM at Folsom over the past few months and can honestly say this is the gold standard of southern hospitality. They invited me in with open arms and kept their acceptance of me even after finding out I was Sparky’s cousin (by marriage). They exemplify what F3 is and should be a role model to other AO’s. They NEVER have an open Q slot. They encourage & push each other DAILY (Maybe HOURLY!). They branch out to other region AO’s and invite the best to come visit and share their knowledge of F3. They are always growing, they’ve added 2 run/ruck AO’s to their weekly schedule. We should all take notice and learn a few things from these guys, I know I have. That said I’d like to share a quote from Folsom’s own Chief Rock Pusher, Alan Tate:

“Man ill tell ya im always joking because thats my personality but on a serious note people who are not yet in f3 dont know what their missing. Ive only been really back for a short time but the bond our group has is amazing. Makes u feel like true brothers and not only a friendship but a group to inspire u to do better and to get better. Man im not this close to my police brothers and ive been with them 17 years. Between the posting and the groupme and the community bonding there’s nothing better. I really am glad to be a part of it and to get healthier and to have life long friendships. I feel like ive known y’all forever. Thats all i got.” 

That about sums it up!

Thank you to the Gentleman of Folsom that decided not to fartsack on such a moist & gloomy morning. It was truly an honor and pleasure leading you men. Bedpan, hope you get to feeling better brother! See you guys soon!





We Ran… plus more

17 showed for The Coconut Horse to start off the day.

Some rucked and left early, Some left early and ran extra, Some left early and returned for the start. But, everyone completed the 5 mile loop.

Kudos to Keash and Stroganoff for putting in some major mileage beforehand. Not like it was humid.

Prayer Request: Breaker Breaker for him and his wife and a family member, Oompa’s Father in Law, Nikki Baily cancer, Sly and soldiers.

I took us out in prayer.

We went and had coffee.

Gastone Out!

Options are Good

It was a beautiful morning in the gloom (May 23rd) at the dark knight (aka snowballs… or pelicans).  As our Uber driver picked us up, I mentioned the idea of repeating YHC’s Q from two weeks ago or trying something new down in the park.  My previous Q was when the weasel wanker took the bull by the horns and posted the back blast.  I figured a rinse and repeat would be good with the Murph upcoming and to set the record straight.  Anyway, I decided to take option B and into the park instead.

The Thang:

No FNG’s, let’s jump in

The Pledge

40 SSH’s IC

20 DQ’s aka wind mills:  used to loosen core and yes technically an exercise

Mosey to the park

Find the first hill and complete

25 incline LBC’s  (mumble chatter was saying the hill made LBC’s easier…. hmmm, let’s see what happens)

25 monkey humpers OYO

Rinse and repeat x 4 :  the chatter quickly dissipated

Mosey to the wheel spoke for 10 burpees

Mosey to lower field for Black Jack:  WW III sit ups (chatter about what those are  – for the millennial’s aka WWI) and plank jacks.   Started with 20 sit ups ran across the field and then one plank jack, rinse and repeat, each time going down or up by 1.  The key is that you always make 21 – black jack….. Sounded good in concept.  Until we got to 18 and it was going to take forever.   Omaha’d to reduce by 2 each rotation.

Planks waiting on the six

Quick count off – 14 strong

Slow meander to playground

Modified Cindy – 5 pull ups, 10 merkins and 15 squats x 5 OYO

Quick mosey to the field by the turd shack for the crowd pleaser.   My version of a turtle run, renamed live action, thanks Whoopee.  It’s an Indian Run modified with bear crawls instead of running.   Last person in line raced to the front while the line moved.  Made it through all 14 and time was about up.  Will incorporate this one for sure in future posts.

Mosey back to Dark Knight.

Gastone took us out with flutters.  TIME up

The Moleskin

A great push by the Pax.   I am continuously amazed and in awe of how everyone continues to raise their game.  Everyone is hammering away and pushing the rock.   It shows.   Shout out to Island, who is absolutely killing it.  Thanks for the privilege to Q.  Good work men.

Also, I appreciate the weasel wanker holding me accountable on posting the back blasts.

Have a great week.  Till next time

Turtle Man






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