• When: 06/09/2018
  • QIC: Freight and Pizza Man
  • PAX: Volt, Sparky, Gumby, JK2, Bed Pan, Edison, Oompa Loompa(RESPECT), Tiger, Hunchback, Sargento, Queso, Short Sale, Wojo, Def Leppard(RESPECT), Ash Pond, Tool Time, Stinger, Broke, Monk(RESPECT), Anchorman(RESPECT), Dr. Seuss(RESPECT), Roadie, Blart, Tyson, Mayor, Moses(RESPECT), Lil' Sweet, Canteen, Tesla(RESPECT), Montross, Huckleberry, Blaze, Pockets, Pippi(2.0), Medicine Woman, Sparrow, Whoopee, Quiche, Dolph, Hippa, Freight(QIC), Pizza Man(QIC)

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!!!