F3 Gastonia

Fitness, Fellowship, Faith

Month: September 2018 (page 1 of 7)

Is he ready?

On this lovely morning in folsom we would see if dirté was ready to co q. He did and he did well


Show to know

Labor day murph

27 men showed up for a labor day murph.  We showed up and did 100 pull ups 200 merkins and 300 squats. We fellowshiped afterwards. It was an honor or to lead.

Another Tesla beat down in Belmont

So with all the races around and no hint of fall in the air Tesla takes the reins back at The Yank, this time with a few twists and turns as follows!


SSH X 20

IW X20

Copperhead Squats X 20

Merkins X 10

Mountain Climbers X 20

Mosey on over to the tennis court, took the pax by surprsise!

Jack Kevorkian time, aka partner assisted suicides.

Here’s the drill. Partner 1 runs suicides on the tennis court, baseline, midcourt, 3/4, baseline.

Partner 2: Called exercise until partner 1 finishes. Plank and wait for Q instructions.

Round 1: Diamond Merkins

Round 2: Jump squats

Round 3: CCDs

Round 4: LBCTs

Round 5: Hand release merkins

By now, pax was having some REAL fun! Especially on this crisp fall day (NOT!) which felt like mid August.

Return trip:

Mosey back to the corner of knowledge stopping at each street crossing.

Crossing 1 : SSH X 20

Crossing 2 : Squats X 20

Crossing 3: Regular merkins X 20

Crossing 4: Monkey humpers! (Note: This was on main street Belmont. You can only imagine!)

Corner of knowledge:

Inclined plank to hold six inches

Step ups X 10 each leg.

Rinse and repeat with step ups X 20

Mosey down to the playground.

Three sets:

10 pullups

10 merkins

10 squats.

Run to the top of he steps, 10 SSH.

Rinse and repeat

You knew it was coming!

Bear Crawl Slalom X 2 each to the pad.

4 minutes of Mary

Done and Pledge!


Great, great work today by everybody. Warm and humid. No hint of fall. Didn’t matter, we pushed on through. Great work by everybody. Welcome back Breaker, Breaker! Been awhile brother, always a pleasure to be with you! Figuring ot have a guest Q in Eminem late October from Metro. Be prepared!

Looking for Q spots from now to November. Step up!

Tesla out

Back In Black

Back In Black

Linus lead the pledge and warmup before we broke out to Bootcamp and Pain Lab.

For YHC’s VQ, I chose the easy way out. A no cadence Pain Lab, no need to look at a clock, and an easily self-modifiable beatdown. Appropriately, all PAX wore black.

Music provided the soundtrack and the timer for the workout. The album chosen for my VQ was the #77 greatest album of all time as voted on by music critics: Back in Black by AC/DC (42 minutes 11 seconds).

The beatdown included 10 stations, and each station contained 2 exercises. The PAX were to do 15 reps of the first exercise, then 15 reps of the second exercise, then rinse and repeat these two exercises until the end of the song, unless otherwise instructed.   Printout sheets that showed the form of each exercise were provided, so if anyone wants to repeat this beatdown in the future, hit me up and I can provide the files.

All PAX were instructed to pick a station, and at the end of each song rotate clockwise to the next station (I explained gently that this was to their left).  Any coupons at a station were left behind. If any coupon was too heavy, soccer players had the option to replace any exercise with 15 burpees. Emphasis was placed on full range of motion, and slower pacing. The amount of rest taken between sets by each PAX dictated their personal difficulty level.

The Thang

Quick instruction was provided on how to use a macebell as some PAX seemed confused by this strange implement, which could completely destroy a Prius in two strokes if you put your back into it.

Station 1: HELLS BELLS – ONE 40 lb. Kettlebell
This is the station that created the most complaints and tested the manhood of the participants, but the PAX got it done much to the benefit of their overall health and wellbeing.

  1. Kettlebell Swings
  2. Behind the head tricep extensions 

Station 2: SHOOT TO THRILL – TWO 6.6 lb. Dumbbells
A couple PAX let it be known that these weights “were light”, a welcome respite from the brutality of Station #1, but as the repetitions increased and the shoulders started to burn, the mumble chatter heard from station #2 dissipated.

  1. Lateral Arm Raises
  2. Front Arm Raises

Worked in some core exercises, and gave the arms and shoulders a chance to rest.

  1. Flutter Kicks
  2. LBCs

Station 4: GIVEN THE DOG A BONE- ONE 20 lb. or 10 lb. Macebell
Two sizes of macebells were provided at station #4, a 20 pounder for football players, and a 10 pounder for runners. The exercise is just as it sounds, move the macebell from the ground to over your shoulder with a half-lunge movement, just like you’re digging a grave. At some point a PAX commented this exercise worked muscles that had been dormant for a couple decades. Mission accomplished.

  1. Gravediggers (LEFT)
  2. Gravediggers (RIGHT)

Comedy relief station. 

  1. Monkey Humpers
  2. Crab Humpers

Station 6: BACK IN BLACK – One 40 lb. Kettlebell
Foundational compound exercises that should never be avoided as they prevent chicken-leg-syndrome, but I feel the weight should be a bit higher for the next time, or increase the burn by utilizing more time under tension.

  1. Deadlifts
  2. Goblet Squats

Station 7: YOU SHOOK ME ALL NIGHT LONG – TWO 20 lb. Kettlebells
This station was easy, moderate or difficult based on where you started the workout. Also foundational compound exercises.

  1. Military Presses
  2. Bentover Upright Rows

Station 8: HAVE A DRINK ON ME 
Defib keep perfect form on his plank for the entire duration of the song. He won this station hands down, and also provided inspiration for the other PAX. YHC on the other hand, had to ruck around the circle for a bit. Not my best effort. I still feel shame.

  1. Plank until failure
  2. Plank until failure

Station 9: SHAKE A LEG
Blood to the chest. Blood to the legs. Blood to the chest. Blood to the legs. = Beatdown

  1. Merkins
  2. Mountain Climbers

Station 10: ROCK AND ROLL AIN’T NOISE POLLUTION – TWO 17 lb. Dumbbells 
This was a good weight for the Hammer Curls, but a bit light for Flys. YHC commented on Sargento’s pump after he completed this exercise. His bicep definition was coming through in 4k, although it may have been the lighting. Not quite sure.

  1. Hammer Curls
  2. Flys

PAX helped load all the coupons into the car, and we circled up for some Mary until the bootcamp crew returned victorious with Linus leading the way.



Linus lead prayer requests, announcements, & Nameorama.

Post beatdown selfie (hard pose):


Bulldog returns

20 was the count at Folsom.  Our brother, Bulldog, put on the Twitter box that he’d be at Folsom today.  Unforeseen circumstances decided that YHC would take the Q today.  Upon this, there was no doubt Bulldog was going to be involved.  Some don’t know, but Bulldog was very instrumental in not only keeping Folsom going, but honestly, keeping Folsom alive.   Winter of 2016/2017 was a dark time for our beloved AO.  There were many days were only one person would show.  Having two was nice and if three people showed it was a miracle.  The easy thing for YHC would have been to fall in with the HIM at the Storm, The Goat and Martha’s house.  Bulldog doesn’t believe in easy.  He pushed me to keep showing up, even if it was just us two.  I’m glad I listened… look at Folsom today.   We spent some time this week putting together something fun, but challenging at the same time.   06:30 hits and we clock in.

Disclaimer for the new guys.

First exercise is… let’s mosey.   Mosey down to the amphitheater.   Australian mountain climbers x 50IC, Australian Mike Tysons x 10OYO, LBCs x 50IC

We heading to the tennis courts with a mixture of lunges, bear crawls, nur and mosey.

Next exercise: Tug-of-war.  Split up into four teams.  While two teams competed, the other two teams did curls with blocks.  Volt’s team won.  Not really surprising.  I think Volt won on his own and the others were just there.

Next was four corners.  Each team to a corner.  Each PAX must do 50 of each exercise, but one must do 100.  Exercises were LBCs, Merkins, American Hammers and Squats.

Next was a relay race.  P1 sprints to P2.  P1 and P2 wheelbarrel to P3. P1, P2 and P3 bear crawl to P4 and then all four burpee long jump back to the start.

We did two rounds of rugby sprints with burpees and toy soldiers.

Quick mosey back to the launching point.  Slaw led 22 for the vets and we said the pledge.



Annoucements: Burpees by the lake next Saturday.  Christmastown 5k.

Prayer request: The family of Maddox.  The Kanuppe family.

BOM: Bulldog closed us in prayer.

Good to see everyone this morning.  Glad Bulldog could join us.  Let’s all push in October to have more posts than ever.

Philippians 4:13


Early Day at The Yank

So with the race for vets at 7:30 next to the AO YHC decided it was prudent to move The Yank up to 6:30 am start time and go for 45 minutes today since most of us were in the race. Worked out well! went something like this:


SSH X 20

2 burpees

IW X 20

4 burpees

Squats X 20

6 burpees

Moroccan Nightclubs X 20

8 burpees

Mountain Climbers X 20

10 Burpees

Mosey up to the Corner of Knowledge

Dips, step ups, and dirkins 3 -peat

10X, 15X, 20X

Move on down to the Field of Dreams,

Bear Crawl Slalom, 3X for everyone! Had a little lighter crowd so it took us three sets to get down the field. Which was good!

End of field “celebration”

SSH X 10

Merkins X 10

Rinse and repeat

Back down the field:

half way: 10 hand release merkins

End: 15 hand release merkins

Over to the playground  for some fun times and a “semi” Murph.

10 pullups

20 merkins

30 squats

run to the top of the stps and repeat


Adjourn to the pad for 5 minutes of Mary.

Run up to the race site.


Upbeat workout light on the run since we had a number of pax in the race. But still a pretty decent beatdown. Race went well , all Pax who were in finished and did well!  still a pretty warm day to do this. It might be fall one day!


PREBLAST: F3 Gastonia SPEEDFORNEED Christmastown 5k


F3 Gastonia, Join your brothers from F3 Gastonia and F3 Nation for our 3rd SPEEDFORNEED event of 2018. This event is one of the most unique events on the calendar and if you haven’t heard of McAdenville (Christmastown USA) then google it. McAdenville is known for their Christmas lights throughout the town. With that being said, imagine helping push one of eight chairs through the Christmas lights and bringing joy to each Track Commander. Even if you’re not planning on participating please consider coming out for the festivities and lights. We will need all the help and support during this SPEEDFORNEED event. If you’ve never heard of SPEEDFORNEED or Christmastown then watch this video from F3 Gastonia’s SPEEDFORNEED event last year at the Christmastown 5k 2017 SPEED FOR NEED Race #19 – ChristmasTown 5K – YouTube If you have any questions feel free to contact me.

    • RACE EVENT: Christmastown 5k
    • DATE: November 24, 2018 @ 6:00pm
    • WHO’S INVITED: F3 Nation PAX, their M’s and 2.0s (spectate & support or register to run)
    • REGISTRATION WEBSITE: ChristmasTown 5K | Gaston County Family YMCA
    • OTHER DETAILS: *More to come*
    • MEETING POINT: F3 Nation SPEEDFORNEED tent in front of the YMCA (look for the racing chairs!)
    • HOST F3 REGION: F3 Gastonia
    • DRIVERS: 8 drivers TBD
    • TRACK COMMANDER (TC): 8 Track Commanders TBD



Leaderless Organizations

When an organization doesn’t have a leader, it forces others to step up.  This was the point of me being late for the start of my Q today.  I hope the PAX all take that lesson to heart.

Okay maybe not.  I admit it was a Q-Fail.  GOOD

I heard a great podcast on sleep the other day.  One of the many things I learned was to not look at your phone or any light source until your alarm goes off.  I have a tendancy (most every night) to wake up sometime between 0100 and 0400 and look at my phone for the time, especially on days when I post to F3.  This morning I fought that urge the first time but then couldn’t take it and looked at my phone and behold!  It was 0530.  My mind immediately went to a picture of the many assembled PAX in the parking lot of the Pub wondering what to do and them scrambling off confused in multiple directions.  It also went to the fact that A. I would own up to being a slackard  B. They would be fine figuring out the route and C. Give me lots of grief for being a loser this morning.

From the Q-Source (Q1.1):  The HIM depends upon his Guardrails to continue Accelerating. The faster his Movement, the stronger they need to be. To get ready for the expected and be ready for the unexpected, the HIM gradually improves his Guardrails by forming Routines that allow for increasing action with decreasing thought. Because it is comprised of habits, a Routine does not require an active choice to perform. Over time, it becomes ingrained into the HIM’s daily rhythm such that it would require his active choice not to perform.

I set an alarm for 0555 and not 0455.  I set the wrong time.  I usually set two alarms.  The new routine is not looking at the clock.  I need to keep the guardrails!


Settled on that I went through my normal preparation about 15x faster than normal and raced out the door barefoot to get on the road.  It was raining.  GOOD

I arrived at the PUB to see lots of cars and a beautiful American Flag flying.  I knew JJ was there.  I put on my shoes and started running around the parking lot, not sure where to go at first.  I ran towards Hoffman and circled the McDonalds then back to the parking lot and then past the gas pumps.  I thought maybe the PAX would be doing the New Hope route so I ran down and after a mile or so I saw Sargento on his way back, and then Tool Time, and then Defib told me who was the six because I had to find the six.  Several runners later…..Monk, Whoopee,

I crossed New Hope and found the 6!  Wojo, ShortSale, and JJ were coming up the hill so I turned and ran with them back to start.  Everybody got 5 miles with the exception of YHC.  Perhaps some did EC?  I owe another 1.63 miles to complete the Pub route which I will make up tomorrow with an EC run from the Schiele to the Pavilion and back before and after the Pavilion workout tomorrow.  0500 at the Schiele if you want to join me.

We got back to the flag and YHC took a little grief for being late.  We did the Pledge of the Allegiance and the Name-O-Rama, Announcements,  and Prayer requests.

Announcements:     Burpees By the Lake.  Sign up, donate, help put something positive at Rankin Lake next Saturday

Prayer Requests are many:   Pray for Maddox Ritch

2.0’s and their struggles at school, driving, etc.

Sly in Afghanistan and ToolTime’s 2.0.  Marriages

Monk’s M on her new job.

Gastone’s MIL and his 2.0’s on the pending health crisis.  Pray for Gastone.

Thanks for giving me grief. Good.  It give me a chance to get better.  Also, T-Claps to Folsom’s twitter account for accountability!  Much respect!




Namaan Takes The Plunge

Forge 9/26/18
Our story this week was an Old Testament man named Namaan who was a popular, respected battle hero but had a terrible skin disease called leprosy. The cliff notes version of the story is his wife’s servant girl said he should go to Israel and see a prophet who could heal him. He talked about this with his king and his king have him money and sent him on his way. The King of Israel got angry and thought this was a trick but the prophet Elisha sent for Namaan. When Namaam arrived at Elisha’s house, a messenger was sent out to Namaan and told him to wash seven times in the Jordan river and your flesh will be restored! Namaan got angry about this since the prophet didn’t even come out to greet him and he also complained about the dirty Jordan river! Namaan’s servants convinced him to do as the prophet said and as a result he was healed! Here are a few lessons from the story that we discussed:
1) God uses available, committed messengers. The servant girl was small, humble, obedient, insignificant to men and living in dire conditions but used her position for God’s message to an unwilling listener.
2) The Grace of God can’t be purchased. The king wanted to help by paying the King of Israel to help heal Namaan rather than relying on God’s healing through the prophet.
3) God is contantly at work to lead people to himself, no matter how dark their condition. Elisha says “Let him come to me” and this is a symbol of God’s love for all of us.
4) Pride can cause us to miss out on God’s blessings. Who can experience God’s grace? The humble. Who are the proud? Those who are indifferent to God’s plan. There are many verses on the destruction caused by pride.
5) Opinions can also cause us to miss God’s blessings. Verse 11 begins with “I thought” whereas following God’s plans as laid out in His Word is usually a pretty clear path to follow. Opinions shouldn’t take priority over God’s Word.
6) God has the power to change lives if we follow His commands. Just as Namaan stubbornly followed God’s plan, it healed him and changed his life. The same can apply to our lives and those we affect.

Questions We Discussed
1) Are we open to God’s message? Do we even remember what our preacher preaches or what our devotions are about?
2) Do we sometimes ignore certain people with God’s message because of their “condition”? Family members, angry people, people different from us.
3) Are we too proud? If we were sure God was telling us to do something seemingly ridiculous, would we do it? Are we humble enough to be open to God’s plan?
4) Do we let our “opinions” about God’s word cloud the message he is trying to send? My preacher friend said he often heard from people, “I know the Bible says this but…” Are we guilty of saying that or at least thinking it in some situations?
5) Do we really believe God still changes lives? Have we “given up” on certain people?

Thanks for the guys attending and hope to see you next week.

I thought it would be cooler!

I pulled into Folsom this morning with two ideas, one for a rainy workout and one for a dry one.  Well it’s not raining yet, so we are going with the “dry” workout. With 7 HIMS ready for the workout it’s time.




Hillbillys X10 IC

Gravel Pickers X10 IC

Moroccan Nightclubs X10 IC



Medicine Woman had left the shovel flag in another vehicle so a very short discussion about if someone had another flag would we get out of moseying to the flag pole at the entrance.  YHC as nicely as possible let the PAX know it really wasn’t going to matter we were going there anyway. To the flag we go.  Stop on the way to pick up the 6 and left the PAX to call exercises on their own.  YHC doesn’t know what was called but seen burpees from a distance and some planking.

Once at the flag 22 for the vets and pledge, short mosey to the parking lot across from the flag.  Roadie being the observant one asked what kind of 11’s are we doing?  Well I’m glad  you asked. Big Boy’s then Lunge across lot( 20 or so yards)  Burpee’s then lunge back. This was a real crowd pleaser and took us some time to complete. YHC wasn’t sure when I called those that I could complete, but we all pushed through and completed. Good work men!

Mosey to the Tennis Courts for some Mary.

YHC with LBC’s X 25 IC

Medicine Woman with Mountain Climbers X 20 IC

Roadie with Big Boy’s X 25 OYO

Huckleberry with Flutter Kicks X 30 IC

Pastor Clever with Peter Parkers X20 IC

With a couple minutes to go make a lap around the Tennis Courts and head back to start.

SSH till time.

Announcement’s: Burpeethon 10-6 see Mayor or show up. Stroganoff with a 5k turtletuff.org , BrightFutures 5k 10-20 18  See Sparky.

Prayer Request: Couple of families with maritial issues,  Elaine Kanupp and family, Cheesepuff and middle school issues,  each other and our kids.  YHC took us out



Happy Birthday Hacksaw!

Good work today men, thanks for coming out. Missed the guys that couldn’t make it.

As always it was a pleasure and honor to lead today.


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