F3 Gastonia

Fitness, Fellowship, Faith

Day: November 22, 2018

Flying Bells

11/13/2018 – Official launch of Gastonia’s newest AO – BULLDOG

Getting a new AO up and running took some energy, commitment and nerd data. Good thing I renewed my AWS subscription so I could increase the size of my data lakes to ensure I was utilizing Amazon Kinesis effectively. With the help of Amazon, I was able to hone in on the perfect AO spot where we could blast Heavy Metal music loud enough that Whoopee could be awoken with ease. I somehow imagine Whoopee acting like the Dad in the Twisted Sister video.

Any who, Day 1 of Bulldog is now official and was welcomed by 7 PAX. A very diverse crowd to come support the inaugural, commemorative beatdown they should be able to remember.  Here’s what went down…



Imperial Squat – 10 IC

Knee Pulls – 5 each side OYO

Nancy Kerrigans – 10 OYO

The Chinook – 10 OYO

Lt. Dans – (Squat, 4 lunges) – 5 OYO

SSH – 15 IC


Around the world for 10 seconds

*This is where things took a dangerous turn. YHC first lost grip of his Kettlebell and almost knocked out Clavin. Then Clavin lost grip on his dumbell and almost knocked out Madoff.  YHC quickly got things under control and applied tacky glue to our hands to ensure this would not happen again. 

Sumo Squat to High Pull – 15

Around the world for 10 seconds

2 hand swings – 15

Figure 8

Tricep press – 15

2 hand swings – 15

Lawnmower – 15 each arm

Squat – Hug bell – 15

Hammer curl – 15

One Arm Swing – 15 each arm

2 handed press (Look thru window!) – 15

Copperhead Squats with weight –   10 IC

Pseudo Planche Merkins – 15 IC

Single Arm Press Rack Reverse Lunge – 5 each side

Two handed Press Rack Half Squat Knee Knee – 10

5 Burpees OYO



Announcements were said at the time

Prayer Requests. The one that YHC always remembers is Nikki Bailey. This is close to Madoff’s heart and is spoken of highly. Continued prayers for Nikki.

YHC took us out.


Men, Thank you for committing to a new and exciting workout location. You could be off at another Bootcamp or running on your own somewhere else but you chose to come support us and maybe make yourself a little stronger. I look forward to having all of you here each and every week. There is scientific proof that lifting a minimum 2 days per week cures soccer arms. Truly an honor leading you men. Until next time.




Bessemer City Takes Over Folsom

I will get to the workout, but I need to say a few things first.

I will start here…I may live in Dallas, but if you ask me where I am from, I will unapologetically tell you I am from BC! This workout was about 8 years in the making, but the roots go back even further to Bessemer City Junior High. Somewhere about 8 years ago, a group of guys who went to school together at BC started Twitter conversations, which turned into a Fantasy Football League, which turned into a group text that has been going ever since. Almost every day, there are texts…for 8 years or so. It was Folsom Group Me before I was a part of Folsom Group Me. Some days, well over 100 texts, not to mention countless memes, photoshop pics, and inside jokes. We get together from time to time and it is always fun, with plenty of trash talk.

Around March, I start talking about F3 in our texts, hoping to help get at least a few of the guys involved and in shape. Around July, Nick Ledford calls me on a Sunday night saying his weight loss and diet had plateaued and he was ready to join F3, so I gave him the low down to help prepare him for his FNG post in Greenville, NC. He was named 4-Leaf by F3ENC that next morning and months later, he is still going strong. I get random texts at 6:30 am telling me how many miles he has rucked or what he did at workout. He has lost 63 lbs this year (some before F3). Upon joining F3, he found his niche with rucking. I have been pushing the rest of these guys to try F3 and slowly but surely, V6 and Swanson gave it a shot (V6 is a Crossfit guy in Fort Mill so he stays in shape with his own methods…all good by me). Swanson is local and recently started attending some workouts at Folsom.

4-Leaf told me over the weekend his VQ would be a ruck Q on Monday in Farmville. He asked for some advice and his plan looked good to me. He also said that he would be in town visiting family this week, so I asked him to guest Q. Immediately, he was down like a clown and the stage was set.

Brick Hill joined us for a ruck to scope out the park at Prison Break yesterday and was dubbed Donuts (group text inside joke). His brother Zack joined us today and was named Corndog. In addition, Hacksaw brought a FNG as well. Kyle is now known as Usher. He seems like a great young man and obviously is ready to get it done, proven by rucking with Huck’s heavy-ass pack all morning! With Folsom full of new guys and 75% of our BC group text, here is what went down.


4-Leaf is a Notre Dame fan (and a ginger) so he brought an Irish-inspired wprkout (with a few sprinkles of Thanksgiving). His Irish are 11-0! So 11 counts for errrythang.

* 11ct turkey (ruck sack) curls IC (may have actually been single count
* 11ct turkey merkins single count

The thang
* Ruck to amphitheater with tire, group carry, rotate in groups of 4 (this is Roadies Big Ass Tire, BTW)
* Packs off, against the wall for Peoples Chair – we pass ruck packs while 1 PAX flip tire 5 times, next person in line jumps on tire. PAX continues to pass the turkeys till everyone flips dat rock!
* Packs on, ruck to backside of the pond and into the trees
* People’s Chair Touchdown Jesus ‘ruck overhead press 11ct single count (he said it was IC but I let him know that was not IC!!!)
* Packs on, ruck around the pond and to the hillside.
* In the frosty grass, on our backs for 11ct turkey (ruck bag) chest press as we pass bags down the line. Thst makes 99 chest presses for each man. Plank until all turkeys are through!
* Packs on, back to amphitheater
* Turkey curls while 1 pax flips tire 5 times, next pax up! Everyone not flipping is curling until all men have flipped that rock!
* Packs on, partner carry the tire back to flag (rotating along the way)
* Montross calls 5 burpees because…Montross

4-Leaf asked every man tells what they are thankful for. Thanks for sharing guys!

  • Pledge

  • Corndog, Usher are born

4-Leaf took is out in prayer.

Prayer requests:
Corndog and Donuts’ grandmother, Montross’ aunt, Bedpan’s wife (maybe another? Apologies if I forgot)


Ingles at 6:15, Christmastown 5k on Saturday, Operatikn Sweet Tooth

Moleskin (Montross):

Thanks to 4-Leaf for delivering the ruck workout today. I learned a few things but most importantly, it was great to see some good friends join me at Folsom today. Hearing 4-Leaf talking at breakfast about how much better he is sleeping now after starting F3 and how much “better” he feels is inspiring to me. A sad-clown has been saved guys! I hope to see a few of these guys fight off the power of the fartsack and continue to join us.

F3 has been great for my health (well, not my hip LOL) and has introduced me to a great group of new friends that not only have my back, but are a good source of encouragement and set good examples of how to be a good God-loving man. All I want to do is share it with my non-F3 friends ’cause I am a Kool-Aid drinkin’ mutha….! The crew that invaded Folsom today is a special group. We give each other hell, but we have become good friends through it and I know they are the kind of guys you can count on if you need help…some F3-type guys! Hope you guys get to meet some of them soon in the Gloom!

Turkey Trot

YHC thought that many guys may be traveling or have other activities the morning of Thanksgiving so the idea came about for an F3-style Turkey Trot at The Pub to peak interest in coming out at 5:30 on a cold, holiday morning.

YHC arrived to find the parking lot full of cars and excited about the turnout. However, most were frost covered and had been in the parking lot all night. Apparently, the Thanksgiving Eve bash at Hickory Tavern was rocking the night before so some folks may have had to abandon their cars for the evening. The PAX arrived to find one SUV running with the lights off. Officer Roscoe did a quick inspection to find no one inside. Oh well, that’s someone else’s story to tell. On to the thang…

YHC covered the route and the rules of the race with a brief disclaimer. This race is led and ran by idiots. The course has no officials, no markers, no chip timers, and no liability if anything happens. It also had no lights at the start line as the lights in the Publix parking lot were all out. The Hickory Tavern Turkey Bash must have really gotten out of hand. The race would have one division for the award presentation, Male – Birth and Up.

The PAX lined up at the chalk-drawn start line, and we were off through The Pub Route.
Out of the Publix parking lot and right on Hoffman
Left onto Pamela (Yes, I know. I’m aware there’s a funny way to state that to make everyone snicker.)
Left onto Gardner Park Dr
Left onto Armstrong Park Rd
Back to The Pub

First of all, Moses is a sneaky competitor. He was poor-mouthing his speed to YHC and Leppard at the beginning of the run. By the time we hit Armstrong Park Rd, Leppard and YHC were reminiscing about the old days of going with our dads or grandfathers to the local convenience store for a Co-Colar when we look up to find Moses setting a strong pace in front of us. It took all we had to keep up with him for the remainder of the race. Way to push the rock Moses!

The three of us returned to find Roscoe, Whoopee, and Defib starting short of the chalk-drawn Finish line. It appears the plan was to run over the line as a team, but Moses had different thoughts as he sped over the line for the victory. It was a well-earned victory as he set a strong pace.

Moses was presented with the 1st Annual The Pub Turkey Trot trophy.

No significant workout announcements to share, none, nada, zilch, zippo, move along, nothing to see here.

Prayer Requests
Praise – Whoopee’s 10 year anniversary, AYE!
Thankful for our blessings
Remembering those who lost a loved one during this time

The Pledge

YHC prayed us out

After the run, YHC saw that 2 Corinthians 4:15-16 was the daily verse on my Bible app.

15 For it is all for your sake, so that as grace extends to more and more people it may increase thanksgiving, to the glory of God. 16 So we do not lose heart. Though our outer self is wasting away, our inner self is being renewed day by day.

To YHC, there are so many F3 principles wrapped up in these verses. Through our EH’ing, encouragement, and accountability, we’ll accomplish the goal of the reinvigoration of male community leadership. For that we will give thanks and give all glory to God. As we work to make ourselves stronger on the outside, His Spirit will make us stronger on the inside and allow us to be better husbands, fathers, and friends on a daily basis.

I am thankful for F3 and for each one of my brothers that are a part of it. I pray that you and your family have a wonderful Thanksgiving.

Until next week…

Giving Thanks

Today is the day of Thanksgiving ….so here we go Tool Time is going to be giving….a beat down that is…..it went something like this… YHC was looking for a flat area the street was too close so let’s mosey to the other side of Goat Island.

Warm up

Q Fail #1 – Exercises in the warm-up were all supposed to be single count ….IC was called for most!


SSH x 35 IC

1 Burpee

Hillbilly x 15 IC

2 burpees

Cotton pickers x 10 IC (with a clap!!!)

3 burpees

Monkey humpers x 15 IC

4 burpees

Train 5 Burpees OYO

Merkins x 15 IC

5 burpees

Jump Squats x 10 OYO

6 burpees

Somewhere in here Defib decided to get out of the fartsack and join us – (10 Burpee penalty for all Thanks Defib!)

Toy soldiers x 10 IC

7 burpees

Squats x 15 single count

8 Burpees

Carolina Dry docks x 15 IC

9 burpees

Peter Parker x 15

10 burpees



Core Time with Tool Time or was it Core wood by Norwood??? Hrm???

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

American Hammers -50




(Modified twice….was supposed to be 5 rounds however due to Q Fail #1 we ran out of time.)


1 round

Cindy= (5 pull-ups, 10 Merkins, 15 Jump squats) Run a lap between each set.


Today take a few moments and give thanks for the many blessings you have men! We all have busy lives and I know for YHC I do not do this quite enough. When you actually do this it changes your whole day and your outlook on even the struggles you are going through. I am truly thankful for F3 Gastonia and the brotherhood and bonds I have been blessed with as a result of it. I am also very thankful that you have allowed me to serve as Nantan of F3 Gastonia for the past year. I have learned so much from this experience and I pray that I have served you well!




Announcements – Christmas Party December 15th ( need signup form and email Sargento / Hipaa )



Praises for safe return of my son in law F3 Sly from deployment into Afghanistan, Tiny Tim’s M recovery, Kotters lets  get them back posting ( they need it and so do we ISI)


1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.


It was an honor to lead today men!

Tool Time

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