F3 Gastonia

Fitness, Fellowship, Faith

Day: July 18, 2018


It’s been way too long since I have had the Q . I guess I had too long to come up with something cause I only got through about half of it. Here is what I remember






Mosey to playground for 3 sets of seven pullups and seven burpees

Mosey to dogpark hill for 11’s

Plankjacks at bottom and squats at top


Next to side parking lot for some partner work

From each side of lot each one does 1 Mike Tyson on Curp then alligator merkins until they meet partner in middle for 5 booyah merkins., we did 3 sets of this.


Next back to flag for some block work Mary style

Exercises included,:

Curls, overheadpresses, bentoverrows, Lbc’s 1 leg squats thanks for showing off Wojo blockies,  tricep extensions,  and Flutter kicks

ANNOUNCEMENTS,  sign up for CSUP and other SFN events coming up also JJ 5K

PRAYER REQUESTS,  Sly and others serving our Country,  Def leopard  and others traveling,  Montross and others on IR

As always it is truly an honor to lead a group of men of this caliber





Tronmoss Legacy 5k

We run because he can’t

Who is Tronmoss? Well it all began one cold January day back in 1978…ok, we won’t go that far back. I am Montross aka Tronmoss. If you aren’t aware, Allen Tate gives everyone his own personal nickname (this extends beyond F3). He started calling me Tronmoss months ago. He told me once he gives you his own nickname, that’s when you know you have made it to his own inner circle. I am proud to join the likes of Dingleberry, Spar’-key’ (sorry, can’t paste the ‘key’ emoji here), Essay, Skeet, Tink, etc. This probably led to me calling him Chief, but that is another story for another day.

So I believe it was Roadie who first suggested hijacking the Prison Break AO and naming it the Montross Run, primarily to troll Medicine Woman. Medicine Woman was not having it and he is typically the Q for Wednesdays. MW is at the beach this week so when he said he needed someone to pick up the Q, YHC saw opportunity and immediately took the Q! After 1837 messages of discussion, the Folsom GroupMe voted to help select Tronmoss Legacy 5k as the name for todays event. It became a staple in the announcements, guys got behind it, logos and stickers were made, and this became a big deal to the guys at Folsom as well as me.

However, I was a little surprised when I rolled into Folsom to see 13 cars in the parking lot at 5:30 on a Wednesday. Several brothers from other AOs made the trip in to join us today and for that I say “THANKS!” Chief (aka Allen Tate) said all along this was a day for rock pushing and indeed it was. You guys probably saw a few messages on Slack as I tried to do a little live-blogging. Guys who don’t typically ran showed up to run today. There were at least 3 PRs set this morning that I know of…4 if you count Sparky pooping at Waffle House in 6 minutes flat. Essay in particular put in 6 miles and, based on when he started and finished, one can assume Pizza Man ran about 6-7. All in all, it was evident guys were pushing themselves and each other.

As the runners and ruckers returned and we gathered for a few minutes of fellowship, Oompa gave me one of the most special gifts I’ve ever received…something truly from the heart. Since I’ve been on crutches this past week, I kept thinking how much I need a walker with pink fur and butterflies all over it and my man came through! I feel like I was channeling my inner Def Leppard as I pushed my walker around Folsom. Thanks Oompa!

Announcements – 2.0 workout this weekend at Folsom, CSAUP relay coming soon per Broke. YHC took us out in prayer. Prayer requests included Def Leppard as he returns, Bed Pan as he goes on vacation, Montross, Medicine Woman, and all the other guys battling injuries. I let the guys know they needed to do 22 raise the roofs OYO today in honor of Medicine Woman. I knocked mine out in the parking lot.

For real though, what started as jokes and trolling turned into something that did really mean something to me so thanks to everyone who showed up. You supported me when I was the 6, you supported me when I Q’d, and you guys are supporting me now as I heal up. I am looking forward to getting back out there to workout as soon as I can but I’m going to listen to the doctors and not rush it. In the meantime, I’ll stay connected through chats and breakfast at Country Kitchen. Keep pushing the rock fellas!

  • Montross aka Tronmoss

For those that weren’t there, here’s my sweet new ride

a gift from Oompa Loompa

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