F3 Gastonia

Fitness, Fellowship, Faith

Day: August 2, 2018

We Ran

YHC is a week late in posting this BB but believe that I still have a good memory of what took place.

YHC rolled in about 0528 to find the PAX waiting on the Q.
YHC shared the route which sent everyone quickly back to find a light or vest.

We ran. Left out of Hoffman Village onto Gaston Day School Rd.
Right at the round-about down Kendrick.
Right on Country Club Dr and left on Brentwood Circle for the extra mileage
Right on Kendrick
Right on Robinwood/Hoffman and back to The Pub

Others may have made additional turns to pick up mileage, but YHC was holding down the Q from the 6 so I missed that.

Tool Time and Diva came back to pick me up, and we found the PAX there when we arrived.

The Pledge

Tool Time was a fountain of information for announcements (Thanks, Nantan!)
8/4 Tesla leading a group to Revolution Park AO
8/25 F3 Gastonia 50 mile relay
8/25 2nd F at Sargento’s home that evening
10/6 Burpeethon
JJ 5k coming up

Prayer Requests:
Stroganoff – Dad’s test results
Scott Family – Ethan (cancer)
Sly and the soldiers protecting our freedom


Choose Your Partner



Mountain Climbers-10 IC;

Imperial Squats-10 IC;

Goofballs-10 IC;

Moroccan Nightclubs-10 IC


Mosey to bridge

Dan Taylor across the bridge ( 1 Squat/4 Lunge, 2 Squats/8 Lunges, etc)

Forties: Choose a partner

30 Dips/10 Pattycake Merkins; Take a lap

25 Dips/15 Pattycake Merkins; Lap

20 Dips/20 Patttycake Merkins: Lap

15 Dips/25 Pattycake Merkins: Lap

Pax lined up for Plank Jacks and Dominoes: Left hand high, first pax gets into plank and does 5 merkins until each pax has completed a set; Right hand high, rinse and repeat with 4 merkins.

Mosey to street for Captain Thors: 1 Big Boy sit up/4 American Hammers, etc.

Choose a partner for Dwight Howards:

Round 1: Pax 1 Jumps, both hands to wall, as high as possible; Pax 2 runs around the building, and switch

Round 2: Pax 1 Wall Sit/Air Presses; Pax 2 runs around the building, and switch

Round 1: Pax 1 Donkey Kicks; Pax 2 runs around the building, and switch

Choose a different partner

Round 1: Pax 1 LBC’s/Pax 2 Nur up hill, 5 burpees, runs back, and switch

Round 2: Pax 1 Flutter Kicks/Pax 2 Nur, 5 Jump squats, and switch

Round 3: PAx 1 Dying cockroaches/Pax 2 Nur, 5 SSH, and switch

Mosey to flag.

Prayer Requests:

Slim Shady-grandma

Anchorman-colleague’s son facing brain surgery


Mt Hollywood-next Monday, August 6, 5:30 at Mount Holly Middle School

Forge-Grits and Greens, Wednesday’s at 6:30

Word: 1 Peter 5:7 Casting all your anxieties on Him because He cares for you. Throw them all on Him; He does care for you


YHC took us out in prayer.

I almost titled this Backblast “Q Can’t Count” as I lost track a few times; but my goals were to give a full body workout and to encouragement fellowship in partners. This was my first Q as Site Q at The Goat, and I am thankful to God daily for f3 and all of you guys. You’re in my prayers constantly! Thankful that the weather held out and for the men that came out today! I’m honored, as always, to lead. Thanks, Dolph, for all your support and for taking the lead as site Q this past year!!

Over and out,





5 PAX attended The Forge this week. YHC led the group on a discussion of Thomas one of the 12 Apostles. We all at least know a little about Thomas. 2000 years later we still call people doubting Thomas’s. What we have found from  our study is that this is an unfair name for him. Thomas didn’t doubt anymore than the rest of the group. What we did find is that Thomas was so devoted, so loyal to Jesus that in John 11:16 he was ready to die with him.

Other vs covered-John 14:4, 20:24

My Lord and My God!


Next week Def Leppard takes on Paul! Or least some of it

If you wait for perfect conditions, you’ll never get anything done.

I’ve heard it said, “There’s no such thing as bad weather, just soft people.” 6 HIMs posted today at The Pub to sharpen each other & push through the elements.  I put in long hours preparing the weinke for today’s Q so here goes:

We ran 5 miles…in the rain.

Most of all, I enjoyed the fellowship & COT.

F3 Is Rain or Shine

Knowing the weather peoples were calling for rain and possible storms, YHC wasn’t too optimistic about the turnout at Folsom this morning. After all, a few of the regular PAX have just gone M.I.A. here lately. Anyway, I roll in a little early to assess the situation. It wasn’t until about 5:25 that headlights started pulling in. No rain as of yet and there’s a cool breeze. 5:30 hits.


SSH, Imperial Walkers x20 IC


mosey down and make a lap around the lower parking lot finishing up back at the tennis courts.


YHC calls out for 3 exercises recommendations. Considering I’m not really capable of performing shoulder exercises, I put the Q in the PAX hands. Mumblechatter immediately began about “how many…….what is it……etc “ I continued without clues of what was in mind, even though there was a pretty solid clue on Twitter last night. Exercises finally called, Burpees, LBCs, Sumo Squats.  Now, to get to the jist of it. Sparky had introduced 20-1 a while back using blocks. Rather brutal routine it was. I had a slightly different approach to it. We use the four corners of the tennis courts. 20 of each exercise at corner 1 then mosey to corner 2 for 19 each. You get the point, continue until you get down to 1 of each. Then the mumblechatter chatter got worse “I would’ve called something other than burpees, Bkah blah blah.” Anyway, all took off OYO. Some finished at 7, some finished at 9. Do what you can until Q calls time. After we hit corner 15, the rain hit. Some were saying They should’ve brought soap. Felt pretty good at first, then the downpour came. It lasted a good 15 minutes and was rather refreshing. Once all were nice and soaked I saw 6:14 on the dial so we mosey back to start.



YHC took us out in prayer

Glad to see Def Leppard out on a weekday morning at Folsom. Also glad the others who post weren’t afraid to get a little wet. I won’t call them out, but some messaged in afterwards to say “yeah, it was raining so I rolled back over and went back to sleep.” Way to push men who posted. I think the routine can be finished completely incorporating just 2 exercises or cutting out the warmup, but none-the-less, work was Did. Honor to Q as always.

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