F3 Gastonia

Fitness, Fellowship, Faith

Month: June 2019 (page 1 of 9)

2 OGs Go For a Walk

The HIM originally scheduled to Q was MIA so YHC assumed the position. We went back to a modified version of a previous workout. I had my speaker and, with Bedpan as my workout partner, I knew an OG 90s Hip Hop mix was in order. Beastie Boys, Juvenile, Biggie, Tupac and Outkast were all on tap!

We rucked 1.8 miles and stopped for 3 sets of exercises along the way:
1 minute AMRAP Squats with ruck sack
2 minute Plank with ruck sack
4 Merkins with pack on IC
8 ruck curls
16 squat thrusters

We also did 32 Ruck Sack Swings in the first set and added a 1 minute plank at the end of the trip.

Thanks for the company and the hard work BP!

On Our Own Time

nice group of men hit up PrisonBreak to get better. Big Pappy and Volt were early as always and on the trail. Broke comes in a few minutes later and hits the route planning to log 5. Round Up hits the route about 3 minutes prior to start wanting to catch Broke.  YHC waited around until clock in time in case any FNGs show up.  Rockabilly finally makes his way in and hits the pavement just a minute or 2 later.


announcements; XMasTown registration

COT; Each other, Montross’s mom

YHC led us in prayer

Midoriyama 6/13

11 men braved the heat and showed at  Midoriyama.


Hot enough already

The Thang:

Mosey to the steep paved hill that leads down to the fishing pier.  Here we would do some Triple Nickel.  Start at the top with 5 Kracken Burpees.  Then mosey to the bottom for 5 Imperial Squats.  Next run back to the top.  Do this for a total of 5 rounds.  The Kracken Burpee immediately was a crowd pleaser.  This is performed when you start a typical Burpee and go down to the plank position.  Instead of doing the normal merkin at the bottom, you perform 3 Hand Release Merkins, then finish the jump up to complete 1 Kracken Burpee.  Those HR Merkins can kick your butt.  When you got to go down all the way to the ground, it takes away the shortcut of bad form.

Next we would take a short mosey to the first light pole on the straight road at the entrance to Midoriyama.  Here we would start some BLIMPS.  At this first pole, do 5 Burpees.  Then sprint to the 2nd light pole.  Here do 5 Burpees, 10 LBC.  Mosey to 3rd pole.  5 Burpees, 10 LBCs, 15 Iron Mikes(jump lunges).  Sprint to 4th pole.  5 Burpees, 10 LBCs, 15 Iron Mikes, 20 Merkins.  Mosey to 5th pole. 5 Burpees, 10 LBCs, 15 Iron Mikes, 20 Merkins, 25 Peter Parkers.  Sprint final 6th pole.  Finish with 5 Burpees, 10 LBCs, 15 Iron Mikes, 20 Merkins, 25 Peter Parkers, 30 SSH.

Take a short mosey to the playground area.  Here 3 exercises are called out:

Pull-Ups – 5reps

Mike Tyson’s – 10reps

Squats – 15reps

Perform this for 5 rounds.  Then mosey back to the flag.



Prayer request



This time of the year can make it very difficult to attend Midoriyama.  The heat is for real!  Appreciate the work men.


Sister Act


Pub Track

7 for a different run.

We all stayed close and did laps basically around Harris Teeter.

We made it 5 miles.



Downtown 6/7

16 men at Downtown this morning.


10 Burpees OYO

The Thang:

Short mosey to the parking deck.  We would spend the entire workout here, and it went as follows:

Start at the bottom corner of the parking deck.  Here 5 different exercises are given, do 10 reps of each.  Then run to the very top corner of the parking deck.  Once you reach the top corner, take the stairs straight down to the bottom level where we began.  Rinse and repeat for a total of 5 rounds.


  1. Burpees – 10reps

  2. Imperial Squats – 10reps

  3. Plank Jack Merkins – 10reps

  4. Hip Slappers – 10reps

  5. Little Man in the Woods – 10reps


Next we begin in the same bottom corner of parking deck.  Here we started some 4 Corner Escalator work.  At this first corner perform 10 Mike Tyson.  Mosey to other side of same level.  Here do 10 Mike Tysons, 20 Jump Lunges.  Then take the ramp up a level to the 3rd corner.  Here do 10 Mike Tysons, 20 Jump Lunges, 30 Mountain Climbers.  Mosey to other side to the 4th corner.  10 Mike Tysons, 20 Jump Lunges, 30 Mountain Climbers, 40 Flutter Kicks.

Take the stairs back down to bottom level.  Everyone is instructed to grab some of the lower wall for some Lindsay’s .  Start off with 10 Dips and 30 Monkey Humpers.  Then 15 Dips and 25 Monkey Humpers.  Continue this until you finish with 30 Dips and 10 Monkey Humpers.

With time still left, we took the stairs to the first level we come to that is open to the outside.  Here we had time for some Rugby sprints.  This is where everyone lined up facing the entire length of that level.  Q calls out an exercise.  Then pax will AMRAP the exercise until the Q calls out GO! Then the pax are to sprint down, then sprint back, then mosey down to other side.  Can’t quite recall the exercises used here, but we did this 4 times with 4 different exercises.  Once completed, we moseyed back to flag.


Prayer Request


Appreciate everyone pushing themselves today.  We got in a lot of reps today, and kept it moving.  It gets pretty heated in the parking deck, which adds to the difficulty.  Good work today men.


Sister Act



14 Brave men showed for a fun morning with Gastone.

The Thang.

We warmed up a little.

Mosey to McQuitter Church. On one side of the church at the bottom of the hill we did 1 Merking. Mosey to the wall at the top for 20 jump ups that turned into 20 step ups, then mosey down the other side for 20 Monkey Humpers. Rinse and Repeat while keeping the 20 wall the same amount but the sides always equal to 21. We almost made the entire workout but would have needed an hour to complete.

Mosey to the start.

The Moleskin:

Great group of guys, all put in some great work. Always an honor to workout with this group of Him’s.

Gastone Out

Moist Morning

13 posted for the Coconut Horse,

The Thang:

Some Rucked.

Some Ran.

Some Ran early and then ran more with us.

The Moleskin:

Hushpuppy took us out in prayer and referenced the word Moist. Very distracting and yes we are 12 year old’s. I had to say another prayer after the first one by myself.

Gastone Out

Yo, check out that assphalt dude!

I took the Q at approximately 10:00 p.m last night.  Let’s just go with the flow…

VooDoo, Dry-rub, Outhouse and Watts Up had already arrived, then here comes HIPAAAAAAA in off a jog, and Whoopee could have stabbed me by sneaking up with his pre-ruck EC.  I said a disclaimer, and that this was my DSVQ, so we take off….THEN comes Hushpuppy.  I told him in my last BB to get a watch.

We rucked.  Then I set my timer to every 3 minutes to do 10 squats, 10 merkins, 10 LBC’s.  So I had a vest on and the LBC worked, everyone else griped.  They also said I was light of weight, but I was at 28 lbs thank you very much.

Next interval was same but with flutters instead of LBC.  Then Planks instead of flutters.  Just a lot of rucking.  Then I asked Whoopee if it was cool to bear crawl.  On the field, Indian Ruck Bear Crawl with Plants, Merkins and Squats.  I call it the IRBCPMS.  We rucked.  Around and around doing stupid stuff, I found a hill and we bear crawled to the top, merkins at the top, repeat-o.  Then I had them do curls and something else.  Let’s get back.

5 minutes left and things got groovy.  What happened next…..the exercises performed were individual acts of perversion, so profound, and disgusting, that decorum prevents me from listing them here.  Faithfully submitted,  Rudolph of F3 Gastonia, Sgt. at Arms.  Show to know.




Whoopee lead us out in prayer.  I liked my stay at the Diablo Sammich.  Great work men!


GDiggathon Pt. 4: The Run

Little League travels far from home to grace Never Black Sno Cones…or whatever with his presence. What better way for an out of towner to introduce himself than with an out of town workout, modeled on YHC’s experience with Metro workouts.

Options A & B were provided (both involved well over 3 miles of running). A, the flatter, but longer option, was chosen. Essentially the goal was for everyone to run at least 4 miles and I believe nearly everyone succeeded in that, or at the very least, pushed it to the edge of their comfort zone, which is what this workout was all about. And while there was a lot of running (forward and backwards) involved, there were more exercises than I can list here performed as well.

I was incredibly impressed by the effort shown by all, especially those who might not consider themselves “runners”. If you are one of those PAX, I would encourage you to push yourself to get out to a running AO. You have more in you than you think. Even if you start with 2 or 3 miles slow, that’s more than 90% of the population. I can’t think of a better feeling than when you finish a run that you didn’t think you could do. That’s always my motivation to try new running challenges.

GD soapbox moment over.

Announcements: Convergence 6/29 Gashouse, Tuna team 2 needs runners, 7/4 Murph at Martha Rivers 07:00, Christmastown 5K signup open, post out of town if you’re traveling!

Prayer Requests: Montross’ mother

GDiggathon Pt. 3: The Hills

Workout 3 of the Diggathon comes to Gaston County’s Premier afternoon workout and thus YHC needs to step up his game. What better way to bring the heat on a cloudy day than with a workout that “made Gastone sick”, so obviously Gastone thought it was a great idea. Funnily enough, he didn’t show for said workout…

Anyway, the workout was simple enough: W/U with burpees, duh. Mosey to soccer fields for 11’s between the two big hills about 0.25 miles apart. Partners run opposite directions. Turkish getups at the top, Partner merkins in the middle, switch directions.

Not much time left, but we still squeezed in a LBC Indian Run and the GD shoulder burn.

Solid work put in by all. A lot of PAX got in 3 miles on top of everything else.

Same announcements as every Q this week, check another Backblast for crying out loud.

Prayer Requests: People battling addiction.

Until next time (which will be very soon),


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