F3 Gastonia

Fitness, Fellowship, Faith

Day: June 11, 2018

Merkins and Mosey

The Sunday School lesson this week was from Exodus 16 which dealt with Moses and the Israelites’ journey after God freed them from slavery in Egypt. They were given food through manna provided daily by God. This somehow led YHC to think of the daily 333 merkins that were part of the 10,000 merkins in June challenge.

After getting confirmation from Whoopee that in-post merkins counted towards the total (he’s the original F3 Gastonia nantan so YHC figured he had the power to make that call), the foundation of a weinke was formed.

It was a pleasant June morning. A perfect morning to post. No FNG’s so the disclaimer was short.

SSH x 15
Merkins (Single Count) x 20
LBCs x 15
Merkins (Single Count) x 20

(That’s 40 Merkins so far)

The Pledge

Mosey to the parking lot of what was the Harris Teeter in front of Bellacino’s.

There are 3 light poles next to the old HT building. Mosey to each one and stop for 20 Single Count Merkins.

(That makes an even 100 Merkins)

Mosey through the Food Lion parking lot, over Union Road, through the church parking lot, and down beside Robinson Elementary. All this running was merely an opportunity for our arms to rest. Continue to the track behind Robinson.

Partner up. One partner runs one way on the track and one runs the other. Meet on the other end and do 20 Single Count Merkins. Finish out the lap, meet back at the start, 20 Single Count Merkins. Repeat for another lap and a total of 40 Single Count Merkins. One final mosey to the other side of the track and 20 Single Count Merkins. Then, a mosey back to the start. LBC’s were done while we waited on the 6.

(That’s 200 Merkins at this point)

Mosey back up the hill towards Robinson and a left turn down the walkway at the school. Line up on the bench for Step Ups x 12. Merkins x 15. Step Ups x 12. Merkins x 15. Step Ups x 13 (I lost count). Merkins x 15.

(That’s 245 Merkins)

Slow mosey across the parking lot at Robinson for some 11’s. Bet you can’t guess what one of the exercises will be…

10 Squats, short mosey across the parking lot for… wait for it… 1 Single Count Merkin
9 Squats, 2 Single Count Merkins
Some more Squats and Merkins…
1 Squat and finally 10 Single Count Merkins

(That gets us to 300 at this point).

Mosey back across Union and down Riverwood stopping at Gastone’s Hill. There were groans and thoughts of the number of mailboxes up that hill. However, we were short on time and in need of only 33 more Merkins.

11 Single Count Merkins

Mosey to the next road leading off of Riverwood

11 Single Count Merkins

Mosey to the final road leading off of Riverwood

11 Single Count Merkins

(And that’s our daily goal of 333)

Mosey back to Snoball’s with a strong push from Whoopee to be the first one back.

This gained him the honor of choosing the exercise for a quick 2 minute round of Mary.

He chose 5 Wolverine Burpees which fortunately involved more Merkins.

At this point, time was called.

During all the moseys, we’d covered over 2.25 miles.

F3 dads – Friday 6/15 @ Gastonia Grizzlies game
2nd F Event 6/16 – Contact Sargento if you’re interested
3rd F Event 6/22 – 7:00pm at First Presbyterian on Garrison across from Grier
Upcoming Boone hiking trip
Whetstone – Check twitter or F3 Gastonia email for details

Prayer Requests
Seniors/grad week
Summer travelers
Self family
EZ Rider – family members


Thanks for the opportunity to lead.  Great push by all.


Midoriyama Pain Lab

A good site Q arrives early to setup shop or do a little recon before the mornings festivities begin. You never know what surprises may be lurking if you are ill-prepared. YHC discovered just that arriving at Midoriyama at 6am. The corner I wanted to have Pain Lab in would soon be under water as the sprinkler system on the soccer field was running in full force. As Pizza Man came running by on his EC run, he went to the Rain-Bird control system gadget and flipped a little switch to turn it off. Was able to finish my setup with a few minutes to spare and joined the large group that had already formed for the start. After the warmup I was joined by 8 other PAX for Pain Lab. YHC was pleased to see many new faces at the lab, glad to see you come out and earn your shirts!

Thanks to Bed Pan for bringing his shovel flag over to our workout location, respect brother!

The thang:


8-Ball of Pain – 8 Stations. Complete all exercises at each station then rotate to the right. Some PAX didn’t know left from right and may have intentionally bypassed a station. Mayor was quick to call them out.

  • Tire Station #1
    1. 10 Hammer swings Left Side
    2. 10 Hammer swings Right Side
    3. 10 Alternating hammer swings
  • Tire Station #2
    1. 10 Derkins
    2. 10 Flips (5 Forward, 5 back)
    3. 10 Deadlifts
    4. 10 GHD Sit ups
  • Kettlebell Station #1
    1. 10 swings left arm
    2. 10 swings right arm
    3. 10 Rocket squats
    4. 20 American swings
  • Kettlebell Station #2
    1. Kettlebell Flow – 5sets/5reps – Deadlift, Clean, Squat (Go heavy)
  • Burpee Station
    1. 5 Burpees to Standing Shoulder Press
    2. 5 Burpees to lateral raise
    3. 5 Burpees to Reverse fly
    4. 5 Burpees to Squat
  • Dumbbell Station
    1. 2 Sets – Colt 45’s
    2. 12 Hammer Curls
    3. 20 Overhead extensions
    4. 40 Lying chest press
  • Slam Ball Station
    1. 5 Slam Burpees
    2. 10 Russian Twists
    3. 10 Bobby Hurley’s w/Shoot the rock
    4. 15 Squat and press
    5. 15 Overhead slams
  • Battle Rope Station
    1. 15 SSH with Ropes
    2. In and Out waves tilfailure
    3. Hop wave tilfailure
    4. Alternating waves tilfailure
    5. Clockwise tilfailure
    6. Counterclockwise tilfailure
    7. Ski slopes tilfailure


Around mid-point of the workout, we saw the bootcampers run by us. At the same time, we heard a train, yup that means 5 burpees, we even yelled it to the bootcampers. Apparently, no one took it seriously other than YHC. I SAID 5 BURPEES DAMNIT!!! I was glad to see Pain Lab PAX get down and perform said task, thanks guys for listening.

Last exercise was loading all the equipment up in the Prius. Special thanks to the Folsom guys for putting a fine set of truck tires on the Prius, it allowed YHC to drive up over the curb and through the grassy knoll to get to the workout spot. Fun fact: With all 200+ Lbs loaded into the trunk, I can still haul more than Medicine Woman’s PowerStroke.

Rendezvoused with the bootcampers to get in some last minute Mary.

As always with Pain Lab there is a great deal of mumblechatter. When you are all in close distance of each other it’s easy to have good group conversation. Pain Lab always has a decent playlist of heavy metal music as well. There may have been some poking at the choice of music, but you know what, when you decide to Q the lab then you can choose your music. Take that as a hint and fill up Q spots at Pain Lab please. Thank you Gentleman that decided to try Pain Lab. Hopefully you enjoyed it and realized there is another workout style available to you every Saturday. It was truly an honor and pleasure leading you men. See you guys soon!





F3 Gastonia Convergence @ Midoriyama

42 PAX posted for our F3 Gastonia Convergence at the one and only “Midoriyama.”  There was a lot of talk about hosting a Q School with all the growth within F3 Gastonia and just for a refresher for everyone.  YHC showed up early to get in some EC and was not surprised to see other HIMs there already pushing the ROCK.  I can’t say enough how proud I am to see the way the PAX push themselves day in and day out.  With that being said 7am hit and it was time to get this show rolling.  Below is YHC’s wienke(Feel free to use) LOL

It went like this:

F3 Gastonia Convergence/QSchool

Welcome everyone to Midoriyama

Mission of F3: to plant, grow, and serve small workout groups for the invigoration

of male community leadership.

3 F’s: Fitness (Magnet) Fellowship (Glue) Faith (Dynamite)

FNG’s: Friendly New Guy newest sad clown to join the PAX and should be welcomed

and given extra attention


  • I’m not a professional
  • Participate at your own risk
  • You are responsible for your own well-being
  • Voluntarily here
  • Know your limits and do the best you can
  • Modify as needed
  • By being here, you accept the risk associated the workout today
  • Does anyone have any objections?



  • Next Exercise ___ (Pause)
  • Starting Position, move (Pause)
  • Exercise
  • Change voice when finishing
  • Recover when complete

Mosey to soccer field


The 6: Leave NO man behind/we start together and finish together

DORA 1-2-3: Merkins, LBC’s, Squats

Mosey to Hill

5 Core Principles:

  • Free of Charge
  • Open to ALL men
  • Held outdoors (rain or shine, heat or cold)
  • Peer lead in rotating fashion, with no certification needed
  • End with COT

Triple Nickle: CDD’s, NUR up, WWI’s, RUN down

Mosey to parking lot on RS before playground

Backblast: Q is responsible for doing the BB, BB’s are helpful, Aim for 48 hrs.

11’s: Tiger get-ups & Mike Tyson’s

Moseying back to the flag we practiced some counting at each light pole


Namearoma: All FNG’s receive a name after 1st workout

Order: Birth name, Age, F3 name



First of all I would like to thank each of the PAX that posted today.  It means so much to not only me but your brother beside you that you posted.  This was the first time that I have Q’ed a crowd this sized and I LOVED IT!!!  I’m ready for the next one.  I always enjoy getting to see faces that I normally don’t get to see and workout in the gloom with.  I hope everyone enjoyed what Midoriyama had to offer and hope that we see you out for a summertime afternoon workout.  Once again, thanks for the opportunity to lead a great group and look forward to seeing each one of you in the near future.



F3 Gastonia Whetstone – Special thanks to Stinger for posting and launching this during our convergence.   Sign up  http://f3gastonia.com/2018/06/08/pre-blast-f3-gastonia-whetstone-launch/

2.0 friendly workout at Folsom – Saturday June 16th

2nd F event – Kayaking from Floyd & Blackie’s Camerton June 16th @10am PAX ONLY (Reach out to Sargento for information)

3rd F event – First Presbyterian on Garrison June 22nd @ 7pm (Short Sale and Pockets will be speaking)

Prayer Request:

A lot of prayers were lifted



Once again, always a pleasure and until next time Pizza Man is OOOOOUUUUUUTTTTTTTTT!!!


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