F3 Gastonia

Fitness, Fellowship, Faith

Day: January 7, 2020


It was Monday. Whoever was Q had something come up. Not sure who it was but did not matter. This is F3 and that is not a big deal. Hope whoever had Q is ok and nothing big happened. Gastone tried to take the Q but Defib and I wrestled it from him. Been there before. I have regretted getting on that train before and it does not end well.

Defib and I decided on the fly I would take the first half and he would take the second half. This was 100% based on the fact that he had a watch and I did not-we need to finish on time and it was just that simple.

We started with a quick warmup:SSH, Merkins (good form), and LBCs. We then started to lunge to the park and (officially) I made it to the edge of the park border and then we started a slow mosey. We did a little plank or something else to let the 6 catch up then headed over to Clavin’s Hill for some work-5 squats at the bottom and Jack Webb to 7 at the top in escalating fashion (5 squats, up hill, Jack Webb 1, down hill, 5 squats, up hill Jack Webb 2, down hill, 5 squats, up hill Jack Webb 3…). We then moseyed toward the picnic tables. On the way we stopped for some plank (I think). When 6 caught up, we headed to picnic tables for some step ups……this was the point at which I started to erupt. I had been thinking about something for a few days and being the Q today was just what I needed to unpack this “thing” I was thinking about.

On Saturday I could not make the workout-family stuff that I needed to be home early to take care of-so I went in early for some EC. I got there at 420 am and did some stuff on my own until Anchorman and JJ showed up at 6 am for some ruck stuff. When we got back for start of GasHouse at 0700 there was a big crowd, probable about 20 or so. Out of that 20, about 15 went to PainLab-you are probably thinking “Where is Whoopee going with this?” or “What’s wrong with 15 guys in PainLab?” or “What the heck was Whoopee doing at 420am at the Schiele Museum by himself?” or “What were Anchorman and JJ doing riding together to the Shiele at 6am still in there PJ’s?” Oops, I told them I wouldn’t tell anyone. Please forget that last part. Well I’m gonna answer some of those questions right now so just hold onto your hypothetical horses.

Of those 15 guys, I could not tell you how much they have been posting during the week. Now, part of that is my fault because I don’t post as often as I used to and we have a lot of AOs to choose from so in their defense, they could be posting other places that I am not aware of, HOWEVER, I do not think that is the case, which is the point I am going to eventually make…..It is my opinion that many of the Saturday PainLab folks are just that: Saturday PainLab folks. If we are F3 and our mission is what it is, then our goal should be ACCELERATION-whatever that means to you is fine, but to me it means I not only need to get myself better, it also means I need to sharpen those men around me and help them accelerate. I told our group that I thought we all, but particularly the guys that have done a GREAT JOB with Painlab, needed to help get these PainLab folks out to some other AOs during the week. My words were something along the lines of if you are going to PainLab then you should be giving these guys a friendly earful…..get them to be accountable and post at some other AOs during the week. Maybe you can’t run (now) but you can mosey and you can do Bulldog or Diablo Sammich-get their butts out here. In the Gloom. With the other men. And get better-ACCELERATE. Look at Watts Up-Last year at this time he was a different man. Now, he can post anywhere, anytime, and keep up with every single one of us if not stay ahead of us. We should rename him Jules’ Wallet (from Pulp Fiction) because he is a bad mother………..sorry, got a little carried away. I’ll try to keep this rated PG. Again, don’t get me wrong, PainLab has been phenomenal. It has gotten a lot of men into F3 that would otherwise not even consider it. My point is DON’T STOP THERE! Take this to the next level. Get them to explore 2nd F and 3rd F and post more often. Remind them it is You vs You.

I got a pretty good rush from this rant so what else could we do but head across the way to the Turd Shack for some Hip Slappers. After a few sets Defib took over. We did a quick mosey to get in place for 11’s with Mike Tysons and Squats. About number 8 on the Mike Tyson’s I blacked out and don’t remember anything else. I think they carried me back to start for the COT. Not sure if we did the pledge at the beginning or the end (pretty sure we did it at some point-heck I could have sung the French national anthem for all I know). After everyone left I called 911 and an ambulance came and got me. Apparently I got some IV fluids and the paramedics dropped me off on my front steps. My wife found me a few hours later and brought me inside. Guess that will teach me to open my mouth.

Thanks for the fun-Whoopee


No Regerts

There was only one chance to post for the first mosey at The Pub in 2020. 9 PAX started out 2020 at The Pub with No Regrets.

PAX arrived

PAX said The Pledge

PAX moseyed (Armstrong Park Rd to Perry to Lee to New Hope to Armstrong Park Dr to Armstrong Park Rd and back to The Pub)

F3 Gastonia Christmas party (too late for that)
New AO on Weds at New Hope Elementary (not too late for that)

Prayer Requests
Time Frame and M
Lynn Helm
Whoopee’s 2.0
Gastone’s father-in-law

Prayer to take us out.

Just because you missed the first one, that doesn’t mean you can’t post and mosey at any of the other 52 chances in 2020. Your distance. Your pace.

Until next time…


YHC arrived at Starkville a little early and found a vehicle not commonly seen at local AO’s parked in the lot with the occupant patiently awaiting the start time. None other than the infamous Huckleberry had chosen this day to return to his flock and once again experience the joy and pain that is F3. Five additional PAX arrived to share in the experience and when time hit we were ready to go.


After the pledge and a short warmup, various toys were transported to the tennis courts for the main event.  Part 1 consisted of a 10 to 1 Countdown through multiple pain stations. PAX were to complete 10 Reps at each station and then lunge walk across two courts and back then 9 reps, 8 reps, etc…..Stations were:

Overhead press with sandbag

Moroccan Nightclubs with bricks

Sandbag swing

Merkins on bricks

Goblet squat with sandbag

Plank rows with dumbells

Chest press with steel plate


This was taking a little longer than anticipated, so YHC cut it short and we moved on to Part 2…..Rapid fire Tabata

30 seconds of each exercise then 30 seconds rest before next set.

Set 1 – High knees, Mtn climbers, LBC’s

Set 2 – Butt kickers, Corkscrews, Freddie Mercury’s

Set 3 – Squats, Plank jacks, Flutter kicks

Set 4 – Imperial walkers, Peter Parkers, Dying Cockroach

Set 5 – Seal Jacks, Nolan Ryans, LBFC’s


3 minutes of Mary and time was up.


How do you find peace during times of chaos or turmoil? Through the word of God and by trusting in him. He will give you peace and rest. When you feel like life is overwhelming you, open your Bible and let the word of God comfort and calm you.

1 Peter 5:7 – “Cast all your anxiety on Him because he cares for you.”



AO launch at New Hope Elementary School on Wednesday, Jan. 8th at 5:30am


Prayer Request

Timeframe’s M

Whoopee’s 2.0

Dry Rub’s M

Tiger’s dad

Sister Act’s family


Freight took us out.


It was great to see a good crowd out at Starkville. Freight and Huck provided the majority of the mumble chatter (who would have thought that?) while Oompa provided running commentary on the playlist (he’s an Imagine Dragons fan). Rockabilly was able to make it out due to a meeting change and he was putting in the work. Tater Hole and Blart are regulars at this AO and if you haven’t been out yet, give it a try.


I’m Broke


VooDoo out with the sniffles and asked me to fill in and Q last night, gladly accepted!  No idea what I was going to do or how many would show so I loaded up the ol’ Prius with a bunch of gear. Got there a few minutes early to do a last minute recon. Found a new hill at Bulldog that may Trump2020 Gastone’s Hill. Show to know. 8 total in attendance so my 2nd weinke was ready to go.


Warmup – Slaughter Starter

The Thang – Part 1:

Tri-partner Hair burners with a 35lb or 25lb plate

P1 swings, P2 pushes plate, P3 overhead press

P3 now pushes plate to P1…you get the idea. repeat the process for 10 minutes

Roscoe and YHC had 1 less partner so we had to do more plate pushes, Yay for us…(said no one ever)


To the benches for Dips IC followed up with step-ups 20 count right leg only


Back to Hair Burners again

P1 curls, P2 pushes plate, P3 tricep extensions – 10 minutes


To the curb for some Big Boy Tiger Squats – 20 OYO


Grab Kettlebells and Farmer Carry Mosey to the back of Bess elementary to the Huge, Bigely, very steep, grassy hill. Now officially claimed as HIPAApotamus

The Thang – Part 2:

Musical Dora

Partner up

Exercise 1 – Curls
P1 curls P2 runs to top of hill for 1 burpee run down and switch.
Do this for the entire track of Beastie Boys “No Sleep Till Brooklyn” – 4:06 minutes

Exercise 2 – Squat Thrusters
P1 squat thrusters P2 runs to top of hill for 1 burpee run down and switch.
Do this for the entire track of Lil Jon “Get Low” (Clean version, lol) –  5:24 minutes

Exercise 3 – Burpees
P1 Burpees P2 runs to top of hill for 1 burpee run down and switch.
Do this for the entire track of Micheal Jackson “Don’t Stop ‘Til You Get Enough” – 6:05 minutes


Farmer Carry Mosey back to start



Announcements – New AO Wednesday New Hope Elementary come out and support the launch. Lake Wylie F3/FiA Convergence February 15th

Prayers – TimeFrame M, T-Square son, family for a recent suicide and those battling mental illness

YHC took us out

I’ve slacked off tremendously over the last few months and it’s shown. Taking a Q helps you get back into a rhythm for sure. Thanks for the opportunity to lead and the push that came with it. Everyone worked extra hard this morning. We did something new so stepping out of your workout comfort zone sometimes isnt easy, but we made it through. Just a quick note it was the second workout in a row where the assigned Q was sick and others stepped up to take lead. That said always be prepared to step up and lead. Good thing to do is create a quick weinke and keep it in your dash. #HIPAAtips



Runners and non-runners welcome

YHC wanted to Q a workout that had plenty of running for the runners of the group, but still challenged those who are not running at the moment.  We started with the pledge and a traditional warm-up, and then we began a four corners workout.  Each corner was an accumulator.  Walkers went clockwise directly to the next corner and did double the exercise listed, runners went outside the ring counter-clockwise (the long way around) to get to the same corner and did the listed count of the exercises.   Four rounds and each round added an exercise.  It actually timed out very well and we all finished about the same time.  It looked like this.

We finished with about 10 minutes to go so we lined up for a PAX called AMRAP followed by a bear crawl in one direction and a crab walk in the other.  Mosey backed to the flag and as YHC was calling time a train was heard in the distance, so we threw in five more burpees to finish strong.

Solid work by all, running or not running!


  • Rice N Beans next Tuesday 1/14/2020 in the evening.  YHC signed up F3 Gastonia for all 20 volunteer spots.  We have 8 spaces left, so let YHC know if you will be joining us.  Details, directions, times, etc >> https://www.signupgenius.com/go/60b0d48afa72dabf85-rice
  • New AO starts tomorrow!  New Hope Elementary – Wednesday’s at 5:30 am – boot camp.  Name of AO to be announced tomorrow.

Prayer Requests

  • Lynn Hamm’s continuing battle against cancer.  We want to pray for her husband to have the strength he needs to support her and his family, all while he deals with seeing his M sick and fighting for her life.
  • All the kids heading back to school.
  • Timeframe’s M
  • T-Square’s son
  • Our troops heading overseas to protect our freedom.  YHC is humbled every time he sees these brave men and women leave their families to head into a dangerous situation to serve our country.  Couldn’t be more proud of our military and the country we are blessed to live in!  AYE!


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