F3 Gastonia

Fitness, Fellowship, Faith

Month: February 2020 (page 1 of 10)

Leap Day Painlab

A lot of the Gashouse PAX were off “Roostering”, but the four that posted for Painlab this morning put in the work. Stroganoff handled the opening and closing ceremonies and in between we did the following:


Partner Alarms

P1 lunge walks across the lot and back while P2 does the exercise. (All with bricks)

A – Overhead press x100

L – Squats x150

A – Flutter kicks x200

R – Randy’s x250

M – Mountain climbers x300


Next Up was some Tabata. 45 sec work / 15 sec rest (* with bricks)

Shoulder taps*

Flying squirrels

American hammers*


Imperial walker squats



Calf raises

Dying cockroaches*

Plank jacks


Headed over to the amphitheater for some Lindsay’s…Dip’s and Step up’s

10/30, 15/25, 20/20, 25/15, 30/10

Then a little core work….

Big boy’s, Oblique crunches, Dolly’s and Corkscrews x20 each


Clavin and Les Nessman had to head out so Bandit and I finished up with another round of Tabata.


It it was a pleasure guys!

I’m Broke


With many attending the Rooster, I knew there would be a light crowd at Folsom today. We had 5 guys this morning. Sparky and Gumby took off for a little mosey to NOGA. The rest stayed with me for the worlds easiest weinke.

Mosey to the lower turd shack.

10 Hip Slappers IC
20 Merkins
30 Lunges
40 LBCs
Run to the flag pole, back around the pond. Rinse and repeat. We ran 4 laps for 3.7 miles.

  • Montross

My neck, my back…my neck and my back!

So YHC had the bright idea to Q several workouts in a short timeline before a planned IR spell. Seemed great on paper, right. Note to self…make sure you’re in proper shape before trying to keep up with the bat flippers.

This morning I woke up with an unfortunate crick in my neck that was just a pain…in my neck. And my back too. Guess this getting old thing is real. Only answer is to keep pushing the rock as much as possible. With that said, let’s do this.

The PAX was waiting on my and although not late I cut it close once again. No worries, all is ready.

No FNGs. No disclaimer. No warmup. Let’s mosey!

We didn’t get far around the corner before YHC noticed the library which seemed to have a better parking lot than that God forsaken piece of asphalt at the middle school.

It’s time for 11’s! On one side Dips, mosey to the other side for WW1 Sit Ups (I think). Bear crawl back to the other side and repeato until the numbers are swapped.

Mosey down the dark street to Main Street. We found a flag and paused for the Pledge of Allegiance.

Route 66 is next up. We did Bobby Hurley’s at each place a car could enter. To get to the sufficient number of reps in we had to cross the railroad tracks into uncharted territory headed north. Apparently this are a of Mount Holly carries a pretty significant amount of traffic at 5:45 on a Monday and the intersection, while provided with crossing signals, is pretty hairy. We practiced safety first this time and all made it across in one piece. YHC made sure of this by calling for a count off after we stopped (this was the first count off, Q fail).

Mosey around the back of the big church to the parking lot in front of the garden. Here we did Four Corners Escalator.

  • Corner 1 – 10 Merkins
  • Corner 2 – 10 Merkins + 20 Squats
  • Corner 3 – 10 Merkins + 20 Squats + 30 Flutterkicks
  • Corner 4 – 10 Merkins + 20 Squats + 30 Flutterkicks + 40 Mountain Climbers

We did two rounds of this and then took time for a photo opp in front of the beautiful painting of the sun beside the garden. Gotta stop and smell the roses sometimes fellas.

Mosey back through traffic to the elementary school for a wrap up of some Mary. I think we got in 4 different choices by the PAX before we had to get back to the middle school. Time

Plenty of prayer requests that may be obsolete by now. The Lord knows our needs and he is good to provide.

Same for announcements. Many of the same, lots of running coming up and the convergence on the 21st.

Thank you for the opportunity to lead men. Keep pushing that rock!

South St Run

The Forest Gump Tweet from the night before didn’t scare all the Hims away

Warm up: SSH x 20 , Moroccan  nightclubs x 15, Merkins x 10, & 5 burpees


Mosey down South St all the way to Garrison Blvd.

On the way down we stopped at every Stop sign or Stop light -1st light 5 burpees (every other light after), 2nd light 10 merkins (every other light)

On the way back we stopped in the same fashion but changed the exercise to LBCs and Jump sqauts

Stop and McQuitter wall for 2 rounds of 10 dips in cadence follow by 5 burpees

Mosey on over to the parking deck and partner up for some Dora (one runs to top by way of stairs and back down while other does the exercise)

Flutter kicks x 400

LBCs x 300

Micheal Phelps x 200

Slow mosey to top but bear crawl up the first half of inclines and lunge walk the second half of inclines.

Faster mosey back down and exit the second level exit and head to the wall for some wall sit and air presses x 10

Mosey back to start for some Mary – Flutters, Big boys, American hammers, and Dying cockroachs


Announcements: haven’t changed

Prayer concerns were many

Prayer and call it a morning

Thanks everyone that came out and i really enjoyed it especially the mumble chatter (Sargento & JK2)


Isaiah 41:10

Fear not, for I am with you, be not dismayed, for I am you God, i will strengthen you, I will help you, I will uphold you with my righteous right hand


EZ out!!


Just another JV workout

No rain today, but the wind did have a little bite to it. 12 PAX with nothing better to do decided to post for what they were thinking would be a Huckleberry beatdown, but instead they got the JV version. Huck had a conflict and the PAX were stuck with YHC. Let’s get started.


No FNG’s so short version of disclaimer was given and followed by the pledge. Let’s skip the warmup, we’re a JV AO and no reason to do any extra work, right?


Mosey to the big parking lot at the back of the park for a preview of things to come in the Gashouse region. YHC is planning a PT test for the PAX in April and decided to go ahead and give a glimpse of things to come.

25 Merkins, 25 LBC’s, 25 Squats and 25 SSH’s followed by a lap around the entire lot. Repeat x4.

Add a lot more reps and more running and you’ve got the basis for the PT test. Don’t worry there will be a ruck / walk option for those who are unable to run.


Since Huck was supposed to Q, let’s do some work that he would approve of…..11’s with Hip Slappers (IC) and Big Boys.


The heart rate is running a little high, so time to recover a little with some core exercises. American Hammer’s, Flutter kicks, Oblique crunches, Dying cockroaches and Plank Jacks, all x20IC.


Now back to the wall. Let’s do the Iron Hulk. Wait a minute, this is a JV workout so let’s change it up a little. Instead of 1 to 4 Merkins and Air Presses we did 1 to 4 Mike Tyson’s and People’s Chair air presses. We made it all the way to 10 / 40 before we had to head back to the flag.


Finish up with 10 Burpee’s OYO at the flag. Great job guys!



Convergence March 21st – Shoot ’em up afterwards has been cancelled

Pub needs Q’s for March

P200 teams are now full. Way to step up Madoff!

Big Pappy taking donations of children’s clothes for his Jamaica trip


Prayer Request

Stroganoff’s uncle is in his last days

Def Leppard’s aunt

JJ’s Dad

Lynn Hamm and family

T-Square’s Dad


Timeframe’s M’s Grandfather is in his last days

Blart’s M upcoming surgery


1 Peter 5:6-7 – “Humble yourselves, therefore, under the mighty hand of God, that he may exalt you at the proper time. Casting all your anxiety upon Him, because he cares for you.”


Def Leppard took us out.

I’m Broke



4 real men posted this am at Diablo. Four. Real. Men. The girls were at the Pub, but more on that later. We started with the pledge, grabbed a sandbag and took off for a quick ruck to 7/11 (the store)-we marveled at the empty shelves and multiple boxes of stuff, wondered when it would be open so we could consider getting a slurpee or some diesel for our trucks (insert guttural growl and crotch scratch at this point)….no battery charger in site for a damn Prius (sorry HIPAA), then got to work.

The first rule was no straps-pick up your ruck and do 11 Squats then carry the ruck (again, no straps) to the other side of the 7/11 parking lot for 11 upright rows. We did this 7 times….then we did it 1 more time just because we liked it so much. And because we liked it. Next we got the sandbag and walked around the 12 gas pumps and did 20 Clavin’s (calf raises) at each pump. The sandbag was generously shared by all. This achieved the desired burn at about pump #7.  At this point we started seeing some Pubbers arriving so we did our usual cat-calls and “Hey pretty boy, you want a date?” taunts but unfortunately only Sargento took us up on this-he came over and tried to “citizen arrest” us for being at the 7/11 before it officially has opened. A few fist bumps later and he was gone. We kept moving towards the Great Golden Horizon (Waffle House) but had to stop at the gas station due to time. The price of gas was $2.29 so we did 2 squats, 2 monkey humpers, and 9 Merkins (229: you see what I did there Stroganoff? If not, I’ll ‘splain it to you later). We then headed back to start in time for a lap around Pelicans with merkins, squats, and upright rows before the quick COT.

Along the way we discussed a lot of things, as usual. Voodoo provided the only meaningful topic that I remember….maybe because I talked too much and really didn’t have anything meaningful to say???? He brought up I Corinthians chapter 13. Although you may not remember it by chapter, you probably remember the verse: Love is patient, love is kind. It does not envy, it does not boast, it is not proud….Voodoo mentioned his pastor recently preached on this and suggested that his congregants replace the word “Love” with their name: “Voodoo is patient, Voodoo is kind…” I think the point was something along the lines of this: Are we really loving those around us-everyone around us, not just the ones we find it easy to love or when it suits us? Are we really loving others like we should? Sure, it’s easy to love our wives when things are going well-kids are in bed, got a nice cool Colt 45 in a can, you and the missus are sharing some beanie weanies with some ketchup, and Marvin Gaye or Barry White come on the radio….mmmmmmm, can it get any better???? Why yes, Whoopee, it can get better!!!! But not on this BB because this is a family show and we are keeping it rated PG.  Change that channel right now Slaw. We will have none of that.

How about when things are not going well? How are you doing then? How about the “unloveable” people in our lives that we tolerate because we work with them or live near them? Think about this: maybe God put them there to teach us something. Find a way to be patient and kind. It really is not that hard to love others if you decide that it is important. Anyway, that was something that stuck with me throughout the day-thanks Voodoo. I needed that push. Hopefully I can remember this for awhile.

Good work men. You too, ladies of the Pub. You did ok today. We (men of Diablo) are proud of you.


Jonah2 :8

My first Q at the Sword, if you have not posted it is very interesting.
Most of life I have learned more about God and being a Christian through Church.
As of lately, F3 and the small groups have made a tremendous impact on my spiritual walk.
We have the HOH on Thursday, Q Source on Sunday, and now the Sword.

Some Men Ran and some Rucked.

Jonah 2 V8, NIV:

Those who cling to worthless idols, turn away from God’s Love.

Pew Pew

Big Pappy called me about two days in advance needing a substitute Q.
I was glad to take the Saturday.

Warm up,

Mosey to the triangle
then we did some work by the flag.
Always fun to do some 11’s
Mosey then some Triple Nickle

Mosey and finished up at the court, but before that we did several Monkey Humpers.
Never Forget the James Bond Failure, “Pew Pew”

Prayer request each other and those training for events coming up.


with all the rain I took the pax for a short mosey to the shelter.
being so close to Valentines I made a play list to help these HIMS get ready for Friday.
“show to know”

The Pub 2/27/2020

13 PAX made it out to The Pub for a refreshing run on this glorious morning. We ran the “regular” route out to Martha’s and back. Some did EC, some ran 5, some ran less and all got better.



Convergence March 21st – Shoot ‘em up afterwards has been cancelled

P200 still needs one more runner

Pub needs Q’s for March


Prayer Requests

Stroganoff’s uncle is in his last days

Def Leppard’s aunt

JJ’s Dad

Lynn Hamm and family

T-Square’s Dad



1 Peter 5:6-7 – “Humble yourselves, therefore, under the mighty hand of God, that he may exalt you at the proper time.  Casting all your anxiety upon Him, because he cares for you.”


YHC took us out.

I’m Broke


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