F3 Gastonia

Fitness, Fellowship, Faith

Day: September 9, 2019

Doing Work…

11 PAX did work at Crossroads.  Some ran 8, some ran 5, one did 10, and one rode his bike.  Great work by all!!


Stop Solider Suicide SFN Event-Sept. 21st.

JJ5K-Sept. 28th.



Proverbs 3:5-6

5 Trust in the LORD with all your heart and lean not on your own understanding; 6 in all your ways submit to him, and he will make your paths straight.

Taking a Trip to the Eastside

YHC is a regular at Folsom and I also make my way to Downtown, Painlab, Gashouse, and Midoriyama from time to time. Getting to Storm, Goat, Mt. Hollywood, etc is a bit more difficult for me because I have to get back home to take my kids to school. That being said, I set a personal goal join an elite group (HIPAA, Sargento, possibly a few others) who have Q’d every F3 Gastonia workout. I’d like to get at least 75% of those locations taken care of by the end of the year and anytime the kids are out of school, it’s a good opportunity for me to head out to one of the more distant locations. That being said, I found myself in the ‘vaguely familiar’ confines of Mount Holly at 5:10 am on my day off, making final weinke plans as I eagerly anticipated the arrival of HIMs! 12 were present for a simple, yet effective beatdown to finish off Labor Day weekend!

SSH, Gravel Pickers (that parking lot is worse than Folsom’s), and Toy Soldiers.

I looked through some Area 51 backblasts and found a circuit workout that was used in August that looked like a pretty solid workout. The backblast was littered with complaints from the PAX, which sounds like the kind of thing I want to bring. The lay of the land in Mt Holly did force me to make 2 adjustments but it worked out.

There were 7 stations around the Middle School parking lot and each station represented an exercise (marked with very fancy hand written tags). Go from station to station and complete as many laps as you can until I call time. The stations were:
– Merkins 20 single count
– Dips 20 single count
– Dirty Hookups 20 in cadence (Broke seemed to think this was a bad idea. He may have been right)
– Big Boys 20 single count
– Mountain Climbers 20 each leg
– Squats 20 single count
– Burpees 1x for every lap completed (2 on the 2nd lap, 4 on the 4th, etc)

We ran the circuit for about 35 minutes. Some got 6 laps in, a few got in 5, we all finished up together with 6 burpees.

I stopped us with about 10 minutes left so we could get in a little circuit work together.
– Rosalitas 10-ish IC
– LBCs 20 IC
– Divebombers 5 on my count

Repeat a 2nd time with 7 Divebombers.

We mosey back to start and I have about 2 minutes left. I don’t want to short-change these men so we finished off with Jacked Up!
– SSH – 25 IC
– Seal Jacks – 20 IC
– Plank Jacks – 15 IC
– Crossover Jacks – 10 IC
– Smurf Jacks aka Little Gumby in the Woods – 5 IC

Pledge. Time! We went over by a few minutes but there weren’t any real complaints because these are REAL HIMs!

We reviewed announcements, YHC took us out in prayer. Show to know!

Sorry this BB is a bit later than usual for me. I prefer to get them in within a day so I can remember things more easily. As Oompa was so eager to point out, my memory is terrible. That’s ok, I still love ya Ooompa! It was good to spend some time in the gloom with a few guys I don’t see often and 1 or 2 I’d never met. Mt. Hollywood has a good thing going on out there. You are welcome at Folsom anytime! Sign up for a Q while you’re at it!

  • Montross

A Walk in the Park

Neverland.  It has been quite a while since I Q’d.  Today was as good a day as any.

I was awake early so I got in some EC running before.  It was humid.

Good crowd showed for a Monday.

Let’s get after it.

Pledge followed by a quick IC warm up with 13 Imperial Walkers followed by 10 SSH’s.

The Thang

Mosey to the center of the baseball fields at Martha Rivers Park for some work that I endured when in the Carpex Region last month:

Split into 3 groups.  3 of the paths leading away from the center are designated 1, 2 & 3.

Run down the path, do 50 reps of an exercise, run back for 5 burpees and then plank for the PAX to complete.  After 1st Round, group 1 moves to path 2, 2 to 3 and 3 to 1, etc.

Path 1 – 50 Merkins; Path 2 – 50 Flutter Kicks; Path 3 – 50 Squats

Round 2:  Path 1 – 50 CDD’s; Path 2 – 50 LBC’s; Path 3 – 50 Jump Squats

Time for some additonal reps:

OYO exercises as follows:

20 Merkins; 25 Flutter Kicks; 25 Squats; 20 CDD’s; 25 LBC’s; 25 Jump Squats

Run lap around one of the baseball fields and return

20 Merkins; 25 Flutter Kicks; 25 Squats; 20 CDD’s; 25 LBC’s; 25 Jump Squats

Run the long way back to Snoballs for some final IC Mary work:

20 Dying Cockroaches; 20 LBC’s

Time’s up

Announcements: 9/11 Memorial Climb this Saturday, 9/14; Stop Soldier Suicide – 9/21; JJ 5k – 9/28; Ragnar – Oct 5th

Several prayer requests


The Moleskin

It was great hearing about the BRR Ruck this morning and over the last few days.  I had some real FOMO as it was an event I really wanted to do.  However, thanks to F3 and what I have learned about striving to be a HIM, I was with my family over the weekend in Raleigh with all 5 of us together, which doesn’t happen much right now as I have two in College and one still at home.  That was exactly where I needed to be and it was a terrific weekend.  The concentrica has helped me stay on my path over the past few years when it comes to keeping in mind focused on what is most important.  Balancing all this time between family, community, F3, work, etc is what HIMs have to strive to do and come to understand what being Third is really about.


Until the next one.  See you in the gloom.


Bondo VQ

Warmup was done with Gashouse

Five Stations were setup. Each were done by the PAX with the one noted used as a timer.
1st Round:
Push Ups & Hold
Bicep Curls (in squat position)
Pull Overs
Reverse Fly
Bear Crawl with Bags (as Timer)

2nd Round:
Heels to Heaven
Mountain Climbers
Big Boys
Sand Bag Toss (as Timer)

3rd Round:
Gladiator Makers
Step Ups
Calf Raises
Overhead carry (as Timer)

Gashouse took us out.

Bootcamp, Painlab style

Nice crowd, beautiful morning, two minutes, one, start….


Warm Up:

SSH – 20 IC

LBC’s – 10 IC (got bored)

Merkins – 10 IC

Painlab’s got Bondo, Bootcamp with me.  Up to FPC parking lot at the bottom of the steps leading to what is affectionately known as The Pad.  I did a VQ at Painlab a few weeks back.  With this opportunity for Bootcamp I planned on a continuation of that Q today.  It was Coors time, it was early but the Pax were thirsty.


Curls x 25 (w/block) Some may have done without block, which may have looked silly

Heels to Sky x 20

LBC’s x 25

Squats (w/blocks) x 25

Merkins (on block or not) x 25

Flutters x50 (sgl. count)

Overhead Press (w/block) x 20

Block or dumbbell walk (Up steps to Pad and back)

When finished with full round mosey hard to bottom of Pad drive, up and down the steps, rinse and repeat.

Did this 3 times

Weinke was still loaded with pain, but I modified to save some energy

Hold’s:  I wanted to get some additional running in for the soccer arms (which includes me) so we did some holding stations.  Split group into two (3 each).  Group 1 runs length of building up hill to other portico, turn and come back.  Group 2 holds a pose, sort of like the boy band group on the Geico commercial that does not dance.

Round 1 – Feet at 6″

Round 2 – Al Gore

Round 3 – Plank

Mobile Stations:  Split pax into 3 groups.  Station one is the mobile or relief station.  Here you do 100 sgl. count Flutters and relieve station 2.  Station 2 is doing amraps SSH.  When they are relieved they go to Station 3 which is amrap Merkins.  Rinse and repeat twice.

Believe it or not (fine don’t believe it) that was about it.  The stations took a chunk of time and were just as awful as they sound.  The Coors was consumed in full, some wooziness but we Ubered back and arrived one minute late.  It was my pleasure boys.


Rotary Pavilion Fundraiser and Chili Cook-Off.  Timeframe has a recipe that will win it all, bathroom needed

Upcoming events:  (check these for accuracy please)

9/14 – Stair Climb (see Roscoe or Whoopee)

9/21 – Stop Soldier Suicide

9/28 – JJ 5k

10/5 – Ragnar

Upcoming Gashouse Q’s – JJ (9/14), Hushpuppy (9/21)

Prayers / Concerns:

Bondo and family

Timeframe and family

Working partners with health issues

HushPuppy’s Pastor with health issues



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