F3 Gastonia

Fitness, Fellowship, Faith

Day: May 6, 2018

Gashouse is Fun

Another special day at Gashouse with a special guest that runs the 85 Podcast.  Welcome to Zach Brown (Cod(cast)).

More than a few for some EC running before the workout (this F3 thing won’t work in Gaston County).

Good crowd showing just before 7:00 and wait, how about a couple of Kotters….Dr. Feelgood & QT.  Let’s get it on.

With the FNG/Podcaster on site, we had the disclaimer and short question about the Painlab.  Hipaa and Rudolph were the only ones so they decided to join the Stroganoff bootcamp…….excellent.

Quick IC warm-up:

SSH X 15

Imperial Walkers X 10


Let’s get after it.

The Thang

Mosey up to the main parking lot at Grier Middle School for some modified Stroganoff’s:

Bear crawl across parking lot – 10 Mountain Climbers – Lunge Back (That’s one)

Rinse-Repeat for a total of 5.

Mosey to the steps at First Presbyterian Church (a favorite Gashouse location) for the Rally to 1000 – leg & shoulder edition:

Partner up – Partner 1 performs called exercise – Partner 2 runs to top of steps under overhang – 5 CDD’s and returns and switches positions with Partner 1; cumulative reps as follows:

Mountain Climbers X 200

Squats X 200

Moroccan Nightclubs X 200

Calf Raises X 200 (Our FNG got a taste of F3 fellowship when the Q called these leg raises; several of the PAX chastised the Q for this (rightly so I might add) so the Q reminded them they were all #1 in his heart……oops)

Overhead Claps X 200

8 groups – 1000 reps each – 8000 reps total – nice work

Plenty of time left for a mosey back to Grier’s track for a shoulder style Wolfpack Grinder:

Squats IC X 10 (once again the Q’s personal space was violated by multiple individuals – what gives?)

Run half lap – 20 CDD’s – plank for the six

Squats IC X 10 – run half lap – 30 mountain climbers – plank for the six

Squats IC X 10 – run half lap – 20 CDD’s – plank for the six (I think it was here that Short Sale took off for a Daughter event – setting a good example for putting family first.  He also successfully jumped the fence unlike YHC at a previous EC workout last year)

Squats IC X 10 – run half lap – 30 mountain climbers – plank for the six

Mosey to the picnic tables for one last bit of In Cadence reps at Grier:

Dips X 15

Step Ups X 20 (two of the PAX that will remain unnamed converted to Derkins during this set for some reason)

Derkins X 10

Rinse-Repeat sets above for a total of 2 rounds

Pushing the clock now toward 8:00 am so lets mosey back to the Flag for some quick Mary:

Flutter Kicks X 30

LBC’s X 30

Bells are ringing

Good work men.

Announcements – Prayer Requests – Name-O-Rama (Welcome FNG Cod – This might be revised)

The Moleskin

Another great morning for me as I was able to start another Saturday off with a great workout (including some EC running beforehand).  I greatly appreciate the accountability from the PAX.  F3 has provided this to me without anyone having to stay on my case (most of the time) just by the numbers that post to weekly workouts.  I have found myself wanting to get out there when possible because I know so many of you are out there each and every day.

We need to continue to EH others, ask others to get in leadership positions and keep moving the group forward.  Groups like this (or any organization) can get to a point where growth slows and stagnation can potentially creep in.  Right now some AO’s are thriving while others seem to be struggling.  Keep aware and keep pushing.  You guys are making an impact.

F3 PSA:  One other thing, when running a route that is about to be used by a Girls on the Run event, it might be a good idea to not tell the volunteers helping to set up the route that we like to “beat elementary school girls” as Qeruicdwhe did during the EC.

Be on the lookout for the 85 Podcast (put on by the Gaston Gazette). The FNG Zach Brown is the host and is podcasting about the positive things going on in Gaston County.  I subscribed tonight through iTunes and will be checking it out.

Thanks for the opportunity.

Until the next one.  Aye!


Spring has sprung at The Yank!

With some humidity and sunshine 10 men including 2 FNGs went about a bit of work in uptown Belmont this morning. YHC had a diabolical plan as I drove up Southpoint Road to mete out the beating that would improve the countenance of the pax which I figured to be ready for such an event. Turned out to be the case. Tiger though not here due to a conflict with Girls on the Run commitment had ably planted the shovel flag for us. Then we proceeded as follows:


SSH X 20

2 burpees OYO

IW X 20

4 burpees OYO

Squats X 20

6 burpees OYO

LBCs X 20

8 burpees OYO

Mountain Climbers X 20

10 burpees OYO

Mosey on up to the Field of dreams for some quality time with Jack Kevorkian, aka partner assisted suicide!

Round 1:

Partner 1: Run half way, drop and do 5 hand release merkins, all the way, 10 hrm.

Partner 2: merkins until P1 returns


Round 2

P1: WWI situps, 5X 1/2 way, 10X all the way, mosey back



Round 3:

P1: Jump squats X 5, then 10

P2: squats

Flap jacks

Round 4:

P1: Diamond merkins, 5X, 10X

P2: plank jacks

Mosey over to the Corner of Knowledge

Round 1:

Dips: 10X

Stepups: 5 each leg

Dirkins: 10

Round 2:

Dips 20X

step ups: 10 each leg

Dirkins 20X

Burpee broad jump down the path of the school building 1/2 way

Crunch Frogs rest of the way.

Mosey back to the Corner

Repeat Round 1 above, mosey back to the Field of Dreams

Time for the main event! Bear Crawl Slalom!

Arrive at the end:

2 sets: SSH X 10, Merkins X 10

Over to Heartbreak Hill for Triple nickel

5 burpees

run the hill

5 WWI situps

Gets us up to 7:57. Time for some Mary:

Fence squats X 20

Rosalita X 20

Done. Over to The Yank for the pledge


This was harder than it looked. Pax hung in well. Humidity took a toll and that was evident on the BCS. HBH was tough today. 2 FNGs! Welcome Wanderer, so named  for his frequent moves growing up in a military family. Dirt named for his rural Iowa background. Said something about being from the same town Clark Gable was from. But he looked more like Dirt than Gable to me! Again, great week for FNGs. Something about the warmer spring weather in the gloom maybe?  Pretty strong week which is awesome! Let’s keep it moving.




F3 Gastonia Is Getting Faster


The Thang:

Mosey or Ruck for –5 miles or more!

Great weather today and a great group of guys! Good to see this AO holding the number of men it has been lately YHC looks forward to Sunday morning with his F3 brothers! Gastonia is getting faster….All of us that are regularly coming out to Coconut Horse! Men if you want something you have got to go after it with everything you have. You need to be willing to make the sacrifices required to obtain your goal. Stay disciplined and get after it!



Memorial Day Murph 7 AM at Black Knight   http://f3gastonia.com/2018/05/06/murph-preblast/    if not doing that come to the Patriot Festival and run the 5k with SpeedForNeed  while we push Veterans  https://runsignup.com/Race/NC/Charlotte/PatriotFest5k .either way do something to honor our Fallen Heroes!


JK2’s father

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.


As always it was an honor men!


Tool Time


OK guys, you have probably heard of it, but just in case…

This Memorial Day (Monday, May 28, 2018) we will be doing The Murph at Martha Rivers Park. We will meet at 0700 and start shortly thereafter. It is a workout that honors Lieutenant (SEAL) Michael P. Murphy and other fallen heroes. Keep in mind it will be tough and you will be sore for a few days after,  however, if you understand what this is about, that really does not matter and you will be there anyway. Here is The Murph:

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

Basically, you will do multiple sets of exercises (for instance, 20 sets of 5 pull-ups, 10 push-ups, and 15 squats) with a mile run before and after. I will have some history on the event, but feel free to bring a fact or 2 to teach others.

Keep in mind, we often modify the pull-ups if needed (Australian pull-ups, jump up pull-ups, or heck, how about some Rocky Top Burpees).

Make sure you bring something to drink. We will do coffeteeria after for anyone that is able.

Obviously this will be less painful if you do some training before. You have 3 weeks to prepare. My challenge to you reading this is to alternate daily pushups and squats with a total of 200 per day between now and then (starting today with 200 push-ups today then 200 squats tomorrow…). You might want to get some running in as well and a pull-up or 2 between now and then wouldn’t hurt…..

Goat Island Antics

Six warriors braved the ideal spring conditions at The Goat for beat down with Tesla. Looked like this:


SSH X 20

IW X 20

Mountain climbers X 20

Merkins X15

Take a lap around the square. Abba reports that “40 women” from the pay boot camp had just crossed the bridge so YHC decided not to get into that battle. So gatherd on the low side of the square for a series of BLIMP.

Burpees X 10

Run to the top of the hill and back down.

Lunges X 20

R&R the run.

IW X20


Merkins X 10


Plank jacks X 10


Squats X 20


Gather up by the gazebo

Pullups, dips, dirkins X10,  3 sets

after set 1 – lap

after set 2 – broad jump to the top, mosey back

after set 3 – bear crawl 1/2, crab walk 1/2

Everybody is getting their money’s worth by now so time to finish strong.

Triple Nickel across the bridge

Town side: jump squats X 5

Run the bridge

Island side: hand release merkins X 5

Finish up with:

Bar squats X 20

Mike Tysons X 10

LBCs X 20

2 sets.

Done. Mosey back to parking lot and pledge:


Good work by all Pax. Welcome FNG Homeboy, named for his home schooling experience. Seems to have been the week for FNGs! That is a good thing. F3 expansion now is nothing short of remarkable. Detroit and other spots in Michigan, parts of the west coats including some of the mean streets of the SF Peninsula area. Things are on the move!




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