F3 Gastonia

Fitness, Fellowship, Faith

Day: June 15, 2018

Goat Keeper

If you are thinking about Q’ng at the Goat, it’s a good idea to have an overview of basic goat care. I know when I first started researching goats it was quite overwhelming. They seemed much more complicated than the chickens of Folsom and I was afraid I would be doing things wrong in preparing for them.  I was overwhelmed so therefore I procrastinated creating my weinke. Of course it’s usually worse to do nothing at all then to give it your best try. So if you are gonna try Q’ng at the Goat, here are some basic tips to help you get started planning your weinke and taking care of the goats at The Goat:

  1. Try and break Dolph
  2. Try and break Dolph
  3. Try and break Dolph & Dr. Seuss

When I arrived at the Goat…wait, wait, I need to say this first: Hey Mayor, I was actually early today!!! So back to it, when I arrived at the Goat I was very much surprised to see that our Nantan decided to grace us with his presence. Surely he didn’t think the Goat was a running AO??? Well, he picked a bad day for sure. Any who, rest of the PAX arrived and we began on time.

Quick disclaimer





Perfect timing for a train as soon as we finished MNC sooooooo, 5 burpees OYO.

Mosey to side of Doffer’s Canteen for some Walls of Jericho

7 Exercises of 7 reps followed by a lap around the business block of downtown Cramerton. Do this 7 times.


  1. Burpees
  2. Bobby Hurley’s
  3. CDD’s
  4. Derkins
  5. Hip Slappers
  6. Squats
  7. LBC’s

Now it was time for the Triple Nickel. Mosey to the bottom of 9th St. and begin:

Nur up hill up 9th St.

5 WW1’s at the top

Run back down hill and do 5 Diamond merkins at bottom.

Rinse and repeat for a total of 5 Sets.

Mosey back to flag for some around the horn Mary.



Folsom 2.0 Workout 6/16

Grandfather Mtn. hike 6/23

F3 Dads Baseball game 6/15

2nd F – Kayak Cramerton 6/16 (See Sargento for kayak reservations)

Prayer requests from PAX

Nantan took us out


I cant break Dolph, I’ve tried. To be completely honest I give a lot of respect to Dr. Seuss because I can’t break him either. He is always right there with Dolph on every exercise and leading the PAX. Thanks to everyone that showed up this morning, even though it wasn’t raining, we all left extremely soaked. Thanks for pushing through hard and not giving up. Radar was back out for a 2nd round this week, glad to see you brother! Orangeman, like always, runs 2.5 miles to the workout and then back when done, way to stay green! See you next time men!





Partner Up

My one year anniversary with F3 has arrived and I asked for a Q to commemorate the event. I had the perfect Weinke in mind, run back the same thing we did at my first post…The Deck of Death. Only one problem with that, Tiger has the same idea and uses it for his Q on Tuesday. No worries, YHC just had to put in a little more effort into making a Weinke that would deliver an equally effective beatdown.


Here’s how it went:



Don Q’s x6IC


Morrocan Nightclubs x17IC

(6-17-17 in the anniversary of my first post, might be used at various points of the workout)




Partner up and mosey (stay with your Partner for the mosey)


We get to the first stop and realize that Tiger and his cubs are giving chase, Morrocan Nightclubs until they catch up.


Stop #1 at the small soccer field

Partner #1 runs while Partner #2 does AMRAP of 3 exercises (Flapjack)


Set #1

Run across field and NUR back

Exercises – Burpees, LBC’s, Squats


Set #2

Karaoke across and back

Exercises – Merkins, American Hammers, Bobby Hurleys


Set #3

Bear crawl halfway and run back

Exercises – CDD’s, Dying Cockroaches, Mtn Climbers


Grab a new partner and off on another mosey (Stay with your partner)


Stop #2 at the corner field

Start in middle of the field and perform 6 partner hand slap Merkins. Partners perform 17 reps of called exercises then meet back in the middle for 6 hand slap Merkins.

Exercises – WWI’s, In and Outs, Flutter Kicks (IC)

When we got to this stop we noticed a potential FNG working out alone. Slaw and Blart immediately started EH’ing and before we left the field they had him hooked. Way to reach out guys!


Change partners again and mosey (Stay with your partner)


Stop #3 in the big parking lot

Time for a little Dora 123. One partner lunge walks across the lot and runs back while the other works to complete the cumulative amount of 100 little baby dips, 200 Rocky Balboa’s and 300 Seal Jacks.


After a few minutes of Mary (Wolverine Burpees, Mike Tysons) it’s time to mosey back to the flag.




The purpose of all the partner work, staying with your partner and changing up at various points was to make the point that we all have something to offer one another. Whetstone gives us the opportunity to take our life experiences and pour them into someone else and to also take our struggles and lay them out to someone who can help. I strongly encourage every PAX to sign up to be a part of this program and ask that you go into it with an open mind with a willingness to give it your best effort.


1 Thessalonians 5:11

“Therefore encourage one another and build one another up, just as you are doing.”


We do a great job of encouraging and building one another up physically at the workouts and Whetstone will give us the opportunity to do this in all other aspects of life.


Announcements: F3 Dads at Grizzlies game 6/15, Folsom 2.0 workout 6/16, 2nd F event at Goat Island 6/16, 3rd F event at 1st Presbyterian 6/22


Prayer Requests: Def Leppard’s son going into hospital for testing, absent PAX, Slaw’s and his M (congrats on 20+ years of marriage)


Welcome to FNG Pancake (Joe Martin), way to jump in and push the rock right off the bat!

Shout out to Quiche for getting me involved in F3!


YHC took us out in prayer and as always it was a pleasure to lead such a fine group of men.



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