F3 Gastonia

Fitness, Fellowship, Faith

Day: September 16, 2019

Bricks around Belmont

12 men made it to The Fighting Yank including my 2.0 and 1 FNG. After a short warm up of SSH, merkins and Don Qs, we grabbed a couple of bricks each and set out for a mosey around Belmont.

The tour began at Nellies where we did 20 CDDs, 20 brick military press, and 20 CDDs.

Next stop was the popcorn shop where we did 20 werkins, 20 brick flys and 20 werkins.

Mosey to the intersection by McDonalds, 20 MNCs, 20 straight arm raises with the bricks, and 20 MNCs.

Down the hill to the abandoned funeral home for 20 military merkins, 20 brick tricep extensions and 20 military merkins.

Next stop was the library for 20 merkins, 20 brick curls and 20 merkins.

Mosey to the front of the middle school for 20 diamond merkins, 20 brick chest punches and 20 diamond merkins.

Back down the hill to the picnic shelter at the park for 3 sets of 5 pullups and 20 dips.

Still a little bit of time so we dropped the bricks and formed a circle around the fountain. It was carefully explained that first the PAX would bear craw halfway around the fountain. At that point, stop and plank. The first person does 10 merkins. When he finishes, the next person does 10, and on down the line till everyone has gone. Rinse and repeat. (I’m not sure that is what actually happened)


Announcements: Stop Soldier Suicide, Speed for Need

Welcome FNG Ooom Bop

It was an honor to lead. I look forward to next time.

Monday Gloom

Good group showed at Hollywood to get in a little Monday work.  No FNGs short disclaimer.  SSH, IW, Don Q all x 10 IC.  Pledge

Only two ways at of the parking lot, Q takes the exit nearest the intersection as we often do.  PAX got to pay attention though, Q heads opposite the normal direction.  A gravel track exists behind the school at the baseball field.  Q has used the track one other time a few months back, but that was a day with few guys present.  I don’t think anyone else has ever used it, so most were probably not aware that the track exists.

Get to the track and call a progressive workout.  Start with 1 burpee, 1 merkin, 1 jump squat, 1 LBC, and increase by one at each turn.  Do three laps so we finished with 12 reps or each exercise, 78 reps total.  Nice work.  Head to the back of school and partner up.  Dora with 100 big boys, 200 flutters, 300 American Hammer.  Partner does a lap.

Head back to front of school for two rounds of 10 step ups each leg and 10 dips.  Time.

Q reading a book titled Raising a Modern Day Knight by Robert Lewis.  Books is about fathers raising sons, but offers many good excerpts that can apply to us all.  One in particular is his take is what it means to be a man.  Lewis is four charcteristics define what it means to be a man: 1) Reject passivity – don’t just talk, act 2) Accept responsibility 3) Lead courageously, 4) Expect the greater reward – God’s reward.

Announcements: Stop soldier suicide the 21st, JJ5K 28th, Ragnar first week October, Tuna at end of October, couple of different half marathon trips coming up, one to WV and another to the beach.  Half marathon in Belmont in December

Prayer requests:  Def Leppard M, Huckleberry and his family, Tiger father, Slaw father.

Q took us out

Always an honor to lead


Friday the 13th 2019

Warm Up: Cherry Pickers, Hill Billies, 5 Burpees.
Mosey to the wall on 321 Monkey Humpers for everyone going to work.
Mosey to the Church Step ups and Dips, X3
Webb’s Theatre Triple Nickel with Shoulder taps
11’s near the rotary
Heals to Heaven, Lunge walk then American Hammers.
All Jacked Up
SSH, Seal Jacks, Plank Jacks, Scissor Jacks.

Announcements, Stair Climb, Stop Solider Suicide, JJ 5K and Raising money for Rotary to install bathrooms.
Prayer request EZ son, each other and per Whoopie Me to get a job so I can keep the Workouts ending on time.

The Bed Pan is Full.

Florida Man Visits Folsom

Over the summer at Allen Tates house, he has hosted the House Of Hims. During one of the conversations a story came up and the side name Florida Man was born.

I come walking in the parking lot and some Pax thought I was a homeless person. I gave the disclaimer and we began to work. Mumble Chatter was at a max from the get go.
Warm Up Cherry Pickers, SSH, Merkins.
Mosey to the bottom lot. I asked the question that all Floridians Know.
How do you run from a Gator, “picture a raspy Cajun/southern/florida accent?
You run in a zig Zag pattern. Cones were set up One Pax would pull a card from my handy Camo Fanny pack, then that Pax would run the Gator route while the rest of us did the work. BY this point some were laughing others were not so happy but all had to reach in the fanny pack of pain and pull out a sweet F3 pain card.
Mosey to the hill:
I called a triple Nickel but Florida Man aint got all these F3 Jargon down yet. Picture the seen in Total Recall when the Alien opens up her shirt. I almost called a Triple Nipple, thanks To SA and Def we got it rolling. Merkins at the bottom and Merkins at the top.
All the Bat flippers loved how my shorty shorts helped me move through the wind, however the Mullet did not help the drag CoEfficient. Yes Florida MAn knows what goes fast and what goes Slow. But looking cool is always a must.
After that got the skinny boys happy with some running we went to the tennis court, where Men know how to move the balls. But no balls were hurt just feelings. AMRAP and some other stuff to get down to the FEETS OF STRENGTH::
In Florida you aint a man unless you got proof so I brought some prizes for this.
Merkin Contest: Most Merkins in a minute Wins. Winner was Taterhole, he received a Sweet Pack of Glow in the Dark Tribal Tattoos cause we all know you will get in a fight if another Floridian doesn’t see who your tribe is.
Sprints: Montross took this one home, his Prize a slingshot. He was quick to release and fast to return. Also You need weapons when you visit Florida. Have you seen the size of that Mouse!
Finally no F3 or Florida Competition is complete without Burpees.
Medicine Woman took home that Grand Prize today of a nice Shiny Wrestling Championship Belt. Possibly the most important item of all things to take to Florida. Why you may ask, It shows you are a winner. Florida is full of Winners and they will welcome you seeing you have proof of success.
While at the court I played about 9-10 songs just about Hurricanes, and some great songs about Florida.
However the Sky Q himself Stepped in as we said the Pledge of Allegiance while “Sweet Home Alabama” played soflty in the background. I know the song is not about Florida but hey even Florida man knows when something is Awesome! Tell BedPan I owe him a new coffee table and will buy him more PBR next time.

Announcement: A lot
Prayer request: each other and that Florida Man stays in Florida.

Fun Run in the Sun

Metro style workout on a record breaking day as far as temperature goes. Basically we ran a ton and did a handful of exercises. Super inspired by the effort put in by all as always.

Until next time,


A Morning @ The Storm

So two weeks ago, YHC was to Q @ The Storm and had planned to get up earlier than normal to get in some EC. The night before, set the alarm, had workout clothes ready, and thought to be prepared for the early rise. Problem was that when changing the alarm to an earlier time, also changed the setting from AM to PM, so did not wake up until 5:30am when M’s alarm went  off… So today was the make up Q.

It’s 4:20, alarm goes off and out of bed I go. Arrive at The Storm around 4:50 to get in a little EC run. That early in the morning and your all by your self, you are definitely in the gloom! Finished up my EC around 5:25 and several PAX were already circled up for some small talk and stretching..

It’s 5:30 am, time to get at it!




  • SSH x 25 I/C
  • Toy Soldiers x 12 I/C
  • Merkins x 10 OYO
  • Stretches

The Thang:


Start out with a mosey to the upper corner parking lot, entrance to the baseball field. Time for some BLIMPS as we make our way around the school building. 

5 burpees

Next stop, 5 burpees and 10 lunges (5 per leg)

3rd stop, 5 burpees, 10 lunges (5 per leg), and 15 Imperial Walkers

4th stop, 5 burpees, 10 lunges (5 per leg), 15 Imperial Walkers, and 20 Merkins

5th stop, 5 burpees, 10 lunges (5 per leg), 15 Imperial Walkers, 20 Merkins, and 25 plank jacks

6th stop, 5 burpees, 10 lunges (5 per leg), 15 Imperial Walkers, 20 Merkins, 25 plank jacks, and 30 squats


Now time for 3 rounds of A-L-A-R-M (Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise):

ALARM Round 1

Dips x 20 run to end of parking lot, for Lunge x 5 per leg.

Run back to starting point, LBC x 25

Run to end of parking lot, jump squats, run back to starting point, Merkin x 20


ALARM Round 2

Shoulder Taps x 20, run to end of parking lot for Squat Jumps x 20

Run back to starting point for Peter Parkers x 20 ic

Run to end of parking lot, Ranger Merkins, x 15 and back to starting point for Makhtar N’Diayes x 5 I/C


ALARM Round 3

Burpees x 10, now for an Indian Run around the parking lot.

Back at starting point for Rockette Hillbillies x 10 (tried it, will not do it again, too uncoordinated for this exercise) and finish with some Mike Tyson’s 

Mosey back to Shovel Flag to finish up with some Mary.


  • Announcements
  • Prayer request

YHC closed us out with prayer!


Welcome FNG Catheter!


Thanks men for allowing me to lead this morning.  Great work by everyone!

Until next time,

Breaker Breaker!


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