F3 Gastonia

Fitness, Fellowship, Faith

Day: May 17, 2019


Stroganoff showed this am for some EC and we ran-good start to the day but…..it left me wanting more. Running is…..I don’t know……meh. It’s kind of like vanilla ice cream. It’s ok, but really, there is a whole lot more out there and if you think vanilla is as good as it can get, well, you are probably the kind of person who eats very little bacon and drives a beige car.

We got back to start and got our rucks for the real thing. Several others had gathered with rucks and we started.


Head to picnic shelter. I wanted to get things started with some variety so we got through the gate and did 5 Merkins (ruck on) then went to the next light. At the next light I said “Watts Up, call out an exercise”-before he could say anything I said “great, 5 more Merkins.” We continues the “5 Merkins” at each light. This was a crowd pleaser for sure. Along the way an un-named pax stated this was hurting his “supple” hands…..plenty of mumble chatter ensued. We got to the picnic tables for some step ups for “awhile” because I would rather not count. Next we moved to the lot for some American Hammers while holding the rucks-hated these because I don’t like ab stuff but that is why I wanted to do them. The rest of the morning was kind of blur. We did a bunch of squats and Merkins with 11’s through the parking lot using the lights as our stopping points. This was tough with the rucks on-probably too tough for our fellow F3ers who have soccer arms and like to drink instead of eating…..we may see one day….

I don’t really remember everything we did. I do remember the shoulder burns with upright rows with the rucks as our weights in cadence. Yikes, we will definitely need to do this again. We got back in time with other exercises on the way including squats in sets of 10 at each of the lights. I am feeling that today (or was it the running EC before????).

COT then we got outta there quick. It was a great morning. thanks for posting this am.


Was it as good for you as it was for me?

Ok, so most of you know that I’m not exactly “creative” when it comes to my Qs, but most of the time they deliver. That being said, after learning about the sweet hill over at the Walmart annex of Folsom, I’ve come to love the triple nickel! Where’s the hill downtown? You might ask. Well, there’s not really one. YHC made one. Before I get down to the details, I just want to say, thank you men for coming out to support not only me, but the great AO of Downtown!


SSH, Toy Soldiers x10 IC…….mosey


YHC took the long route to the infamous parking deck. Once we arrive, I call what’s about to take place. I ask if all were familiar with the triple nickel, most understood and the rest figured it out quick because QIC is on the clock. Not having a hill, I’ll use the parking deck. Triple nickel is called. 5 jump lunges(each leg) sprint the flats and nur the ramps of the parking deck to the top. Plenty of mumblechatter was heard, but all complied. Once at the top, do 5 jump squats. No, you’re not using the steps, you’re gonna mosey back down to start the long way. Repeat 4 more times to complete the nickel. YHC not ready to chill calls a mosey about 2 blocks to the next round of entertainment. Partner up, P1 performs exercise AMRAP while P2 performs said exercise. Round 1, high knees run a distance and back and partner  amraps Imperial Squats. Flap jack, round 2 buttkicks and low slow squats, round 3 high knees and calf raises, round 4 buttkicks and Toy Soldiers, round 4 nur and monkey Humpers. (Downtown favorite when backed up to Franklin BLVD) Plank for the six, 3 second recover. Let’s mosey. Mumblechatter, “we just did that). No time for it, we Headed back to start, we halt at a wall for some wall sits adding a March IC for who knows how many reps, too much mumblechatter to concentrate. Mosey back to start. Q asks Island to call an exercise while the Q’s phone was retrieved from his truck. I could hear “thank goodnesss” when LBCs were called. Finally, I call Sister Act to count off 22 Merkins for the Vets.



Announcements; Mt Mitch Hike Sunday 0530 at GSM. SFN Belmont 5k Nect Saturday, Memorial Day Murph at Martha Rivers(other AOs closed

COT; Gastone’s family, Pizza Mans family, Watts Up, Turtlemans friend, each other.

YHC took us out in prayer.

Just want to say that you men and the relationships and fellowship experienced in this group have been extremely appreciated! All men need this type of environment to coincide with life to make it not only easier, but to also feel like they’re not going through life alone. The mumblechatter and trash talk doesn’t cost anymore and it’s beneficial to get up before daylight and become a better Man. Thank you for what F3 and especially the Gastonia region has done being a part of my life.

MW Out


What a douchebag!

As usual, PAX gather at the premier run/ruck AO in Dallas in this rather cool brisk morning. On this particular day, we had a variety of preferred methods of logging some miles in. There were walkers, runners, ruckers, and even a mall walker(Oompa). Anyway, we normally park in the same area of the Ingles parking lot leaving a couple spaces open to gather where we place the shovel flag. This has never happened before that I know of, but a random Douchebag in a Jeep just wanted to squeeze his doucheness between my truck door, the curb where the flag was, and within arms reach of the PAX. This maneuver was not only rude, but rather bold to have been performed in such close proximity to us Real HIM. Why he felt the need to do so, who knows, but for his sake he’s glad he didn’t stop. Several years ago, YHC wouldn’t have just watched such ignorance take place without a confrontation. That being said, thank the Lord I’m not how I used to be.

Announcements: SFN Belmont 5k, Mt. Mitchell Hike Sunday, Memorial Day Murph at Martha Rivers(no other AOs open)

prayer requests: Gastone, Pizza Man, each other

YHC took us out in prayer

Keep Moving

12 men made it out to enjoy this beautiful weather at Midoriyama.  Personally, this is one of my favorite AOs, and I encourage all to try it out.  It can get challenging with the heat of the summer, but the park is spread out and provides us with many beatdown options.


None needed. A quick explanation of how today’s workout would go, then let’s mosey

The Thang:

I enjoy a good workout that keeps everyone moving, with little downtime.  Our time is limited, so to get in a good variety of exercises I feel you must keep things moving.  With that in mind, today’s workout was geared towards that.  Basically I explained to the pax that we would mosey 1/4 mile , complete a set of 5 exercises, mosey 1/4 mile, 5  exercises,  and continue this cycle until I say stop.  I wanted to complete this with very little downtown, and push the pace.  My weinke consisted of these exercises.

1/4 Mile Run

5 Burpees, 5 One Leg Burpees, 5 One Leg Burpees, 5 Walmart Burpee, 5 Wolverine Burpees

1/4 Mile Run

10 Merkins, 10 Diamond Merkins, 10 Hand Release Merkins, 10 Werkins, 10 Mike Tyson

1/4 Mile Run

20 Squats, 20 Jump Lunges, 20 Bobby Hurley’s, 20 Monkey Humpers, 20 Smurf Jacks

1/4 Mile Run

30 CDD, 30 Mountain Climbers, 30 Shoulder Taps, 30 Plank Jacks, 30 Peter Parkers

1/4 Mile Run

40 LBCs, 40 Flutter Kicks, 40 American Hammers, 40 Dying Cockroaches, 40 Freddie Mercury

I had planned to continue this, and go back down the exercise list but decided to Omaha this.  It was taking longer than expected, and I wanted to get in some other things.  Here we took a short mosey to the playground area.  Triple Nickel is called with the exercises being 5 Pull-Ups, 5 Derkins, 5 Jump Squats.   Complete this 5 times.

Once that was complete, another short mosey to the bleachers at the horseshoe pits.  We would do the following exercises here:

15 Dips (IC), 15 Step-Ups (IC), 15 Incline Merkins (IC)

10 Dips (IC), 10 Step-Ups (IC), 10 Incline Merkins (IC)

5 Dips (IC), 5 Step-Ups (IC),  5 Incline Merkins (IC)

Still with a couple minutes to spare, short fellowship mosey to the flag area.  Circle up and do a little Burp & Merk. Start with a traditional Burpee with 1 Merkin at the bottom, then complete.  Drop back down for a second Burpee with 2 Merkins at the bottom, then complete.  We would have time to pyramid this up to 10.  Time up!!

Annoucements: Mt. Mitchell hike 5/19, Belmont Classic 5k 5/25, Memorial Day Murph 5/27

Prayer Request:  All pax, expecially those who have lost loved ones



Honor to lead today!  Always look forward to getting out here with my F3 brothers.  Stay disciplined men, and encourage someone to keep pushing that rock.


Sister Act

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