F3 Gastonia

Fitness, Fellowship, Faith

Day: July 11, 2019


Seven real men gathered at the best Thursday AO in GasHouse this am. The others either fartsacked or ran around at a less-than-ideal AO somewhere else in Gastonia, likely all wearing the same color shirt, possibly even holding hands…..possibly. But that is for another BB and another story. We, however, got down to bidness and busted out some serious work. There was a Kotter. There was a busted knee back on the mend. There were some regulars. Basically….it was a bunch of bad Mfers looking for an ass to whoop. Period. But the story does not end there. It ends after 45 minutes of gut-wrenching, ball-busting, sweat-dripping, moanin’ and groanin’ like a bunch of 10-and-a-half-month-pregnant-women-in-their-17th-hour-of-labor-pushing-out-the-old-12.5-pound-baby-at-3-am-screaming-banshee-ruckers did there business like some studly SEALs home on a 24 hour pass from deployment in a house of ill repute. Well, it was tough. Probably not as much fun, but tough anyway.

We started with the pledge, no disclaimer because I did not really care if you did or did not know if I was an idiot-it goes without saying, right Stroganoff? We then took off for the park. On the way, I ‘splained what the plan was for today: GoRuck has a monthly challenge and this month is inspired by the SEALs and their origins. A few of us are participating in the challenge. The challenge involves rucking a bunch of miles and completing 3 workouts before the end of July. We did one of the workouts this am. This one was the “Boat Carry Workout.” It is 10 rounds of 60 second plank wearing your ruck followed by 30 lunges with the ruck over your head. In my opinion (and those I polled this am participating in this monthly challenge) this is the easiest of the 3 workouts. We added some rucking/walking as well as some ruck-on Merkins to fill in the time. I won’t tell you what the other 2 workouts are, but believe me they are worse. Stay tuned for an opportunity to participate. It will likely be short notice, not ideal timing, very painful, lots of fun and sometime before end of July.

We got back in time to close out with a COT then all took off for the day knowing we had already worked out harder than any other man in Gastonia this am. Period. And we all wore different shirts.


1000 Reps Part Two

A little over 6 months ago, YHC was convinced by his 11 year old son to go with him to do a workout with a crazy group of HIM’s called F3.  My life has been improving ever since. Today was a tribute to that horrible, yet awesome day Q’d by Sister Act.

Warm Up

  • Not today not enough time

The Thang

  • Mosey to the lower lot.
    • 10 Merkins
    • 20 Hillbillies
    • 30 Squats
    • 40 Imperial Walkers
  • Mosey to far corner of the lot
    • 10 Big boys
    • 20 Flutter Kicks
    • 30 LBC’s
    • 40 Mountain Climbers
  • Mosey to Corner of lot
    • 10 Wide Arm Merkins
    • 20 Hillbillies
    • 30 Jump Squats
    • 40 Imperial Walkers
  • Mosey to farthest corner of lot
    • 10 Big boys
    • 20 Flutter Kicks
    • 30 LBC’s
    • 40 Lunges
  • Mosey to first light pole and reminiscence of when YHC was completed dead – yet Swimmer pushed me for the 5 more burpies.
    • 5 burpies
  • Mosey to next light pole
    • 10 Merkins
    • 20 Hillbillies
    • 30 Imperial Walkers
    • 40 Jump Squats
  • Mosey to next light pole
    • 10 Big Boys
    • 20 Dying Cockroaches
    • 30 LBC’s
    • 40 Moroccan Night Clubs
  • Mosey to next light pole
    • 10 Merkins
    • 20 Squats
    • 30 Hillbillies
    • 40 Imperial walkers
  • Mosey to Flag
    • Pledge
  • Mosey back to first light pole
    • 10 Big Boys
    • 20 Dying Cockroaches
    • 30 Flutter Kicks
    • 40 Lunges
  • Mosey to next light pole
    • 10 Merkins
    • 20 Hillbillies
    • 30 Squats
    • 40 Imperial Walkers
  • Monkey Humpers as Hacksaw and Volt drive by to go to work
  • Mosey to next light pole
    • 10 Big Boys
    • 20 Flutter Kicks
    • 30 Dying Cockroaches
    • 40 LBC’s
  • Mosey  next light pole
    • 10 SSH
    • 20 Hillbillies
    • 30 Imperial Walkers
    • 40 Squats
  • Mosey to the last light pole
    • 10 Merkins
    • 20 Hillbillies
    • 30 Squats
    • 40 Imperial Walkers
  • Mosey back to start

In all we ended up with 1200 reps in a little over a mile, with a few burpies and monkey humpers trickled in. Thank you to the men of F3 Gastonia and Folsom. You are making YHC stronger in fitness and mind every day.  It is truly an honor to be apart of such group of HIMS.


  • 2.0 Workout on the 20th
  • Tronmoss 5k 21st

Prayer Request

  • Bedpan’s mother
  • Rockabilly
  • Big Pappy’s family
  • Montross’s mother

1 Thessalonians 5:14 – “And we urge you, brothers and sisters, warn those who are idle and disruptive, encourage the disheartened, help the weak, be patient with everyone.”

Big Pappy





In the Soup at Mt. Hollywood

In the continuation of early onset Dog Days of 2019 YHC had a group ready and rarin’ to go on Monday for a humidity check at Mt. Hollywood with a terrific way to start the week off! Went like this:


Pre stretch to get limbered up:


SSH X 20

IW X 20

Squats X 20

Merkins X 10

Mtn. Climbers X 20

Mosey on over to The Bank (BBT) through the gloom for a partner DORA.

Partner 1 – Run around the bank (we were in back)

Partner 2 – do the DORA part and flapjack when Partner 1 returns

100 CDDS.

200 Squats

300 Big boy situps – This was difficult! Usually have the squats here and these in the 200 slot.

The 300 big boys were a challenge and flat ate up the clock. I would guess because of that we all ran about 10 times.  It was a tongue dragger. Mimble chatter was minimal.

10 count, mosey on over to the bottom of K2, the hill back to Hawthorne. Would call it Everest but K2 just seems to fit here.

Bottom- 5 burpees, run to the top of the first “bump”

1 st bump: 10 copperhead Squats

2nd bump: 15 merkins

3rd bump: 20 SSH

Last bump: 25 American Hammers

Get back to the school for some stretching and a pledge.



The Dora was bear today with the 300 big boys. everybody did fine but the humidity and heat were most def on the up side! K2 was K2. Always is. Hot or cold. Think we all got started off right this week , pax did great work. We got something done positive to start the day and work week off with.

Enjoy leading this group. Great bunch.



Arms and Abs

It was an overcast day with a nice breeze….until the clock hit 17:30 at Midoriyama. The clouds disappear, the temperature rises 10 degrees and the air becomes thick and suffocating. Perfect weather for a JV workout!


After a short disclaimer, the pledge and 5 Burpee’s to warmup we headed out of the main park and across the road to the small parking lot to get started with the workout. Today’s focus was on arms and abs.


#1 – 11’s in the parking lot, Mike Tyson’s and Big Boys

#2 – Lindsay’s on the loop trail. Started with 30 HR Merkins and 10 American Hammers and then ran the trail stopping at various marked spots for 25 / 15, 20 / 20, etc. etc…

#3 – Run the trail in reverse and stop at the same spots for 10 Stagger Merkins each side and 25 LBC’s

#4 – Back across the road and head up Tower Road stopping at each light pole for 10 Diamond Merkins and 25 Flutter kicks


Enough time left for a couple rounds of Mary and Pizza Man closed us out with 22 for the Vets.



If you haven’t been to Q Source I encourage you to come out this week and give it a try. You don’t have to participate in the workout, just show up for the coffeerama and study. We just started the Third Quadrant which is “Lead Right” and much can be learned from these discussions.

Here’s how John Maxwell defines a leader: “A Leader is one who knows the way, goes the way, AND shows the way.”



7/20 – 2.0 workout at Folsom

7/20 – Tubing

9/14 – Stair climb in Charlotte

Still need runners for Tuna 200 Team 2 – get in touch with Stroganoff

Get in touch with Defib if interested in Ragnar relay in October


Prayer Request

Montross mother

Bedpan mother

Those battling addiction

Q Source


YHC took us out.


Good job by the PAX today. Pizza Man, Tyson and Sargento all ran EC. The usual suspects all pushed the pace during the workout – Gold Digger, Defib, Seuss and others. Great to see Wet Nuts on this side of the county, he was in beast mode today! I appreciate the opportunity to lead.


I’m Broke

Plan “B”

Few weeks back I was at Snowballs for one of Gold Diggers 7 Q’s.  He gave us a choice of plan A or B.  We got the A but he did mention B was 6 trips on Gastone’s Hill.  Let’s give it a try…..


Warm up: 5 burpees, 10 Merkins, 20 SSH

Mosey to Gastone’s Hill stopping at every other street light for burpees, merkins, and Squats

Gastone’s Hill:

Trip 1: run to top of hill stopping at each mailbox for 1 burpee – LBC’s at top while waiting on 6 – 25 more LBC’s once everyone arrives.

Mosey back to bottom – 10 count – repeat

Trip 2: partner up(just to have that him beside you for motivation) – Nur up the hill stopping at each mail box for 1 squat – at top Merkins while waiting on 6 – 25 Merkins once everyone arrives.

Mosey back to bottom – 10 count – repeat

Trip 3: Run up the hill – flutter kicks until the 6 arrives – 25 flutter kicks once everyone arrives.

Mosey back to bottom – 10 count – As a group we decided to count the mosey down as a trip, so there is our 6 trips (HaHa)

Mosey to the Dollar general parking lot for some core:  Freddie Mercury’s x15 , Dying cockroach x 15, LBC x15, Micheal Phelps x 15

Mosey to old Harris Teeter for some wall sitting: both feet on ground for a 20 count, cross right over left for a 20 count, and cross left on right for a 20 count.

Recover and head out to the parking lot for 1 round of 4 corner light poles: first corner light pole 5 burbees, 2nd 10 squats, 3rd 15 flutter kick, and 4th 20 LBC’s

Mosey back to Snow balls and time.

Announcements: The Climb Sept 14, and F3 dads event in July

Prayer request: Clavin’s family members, Drone request related to his business, and my family

Thanks for the opportunity to lead!!


Until next time

EZ RIder out

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