F3 Gastonia

Fitness, Fellowship, Faith

Month: May 2020 (page 1 of 8)

Rain, Rain, Rain!

Another day of rain, but we were lucky, the four runners that made it out had about a 40 min window of no rain, or some light rain, to get in 5 miles.

The Route -to Martha’s and back, not too original!



Prayer Requests

YHC closed in prayer

Round n Round, Here we go; Where it stops, don’t you want to know?

Back in late February, late March, YHC agreed to take a Q at Gashouse, which would be a VQ for this AO. YHC was looking forward to it, but then COVID19 changed things and then the quarantine. So when we finally were able to get back to bootcamps, YHC reached out to Linus for a Q spot. Sent out notification on Twitter and Slack that workout would be explosive, so pressure was on to provide PAX with a good beatdown!


The Pledge

SSH x30
IW x 15
Don Qs x 15
Mountain Climbers x 15
Merkins x 15


Mosey to Grier Middle School front parking lot.

ROUND 1 – 5 burpees, 1/8 mile run

ROUND 2 – 5 burpees, 10 ‘mericans, 1/8 mile run

ROUND 3 – 5 burpees, 10 ‘mericans, 15 LBCs, 1/8 mile run

ROUND 4 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks,1/8 mile run

ROUND 5 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1/8 mile run

ROUND 6 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 1/8 mile run

ROUND 7 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 30 American Hammers, 1/8 mile run

ROUND 8 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 1/8 mile run

ROUND 9 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 45 side straddle hops, 1/8 mile run

ROUND 10 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 45 side straddle hops, Finish it off with the group doing 50 Zombie Walks together..Definitely a crowd pleaser!

Mosey back to the Schiele for a round of Mary before time runs out,



Prayer Request

YHC took all out in prayer

Hard work was put in by everyone!

Thank you all for the opportunity to lead this morning! It was an honor.


Breaker Breaker



Finally! Back in the Gloom @ The Goat

After several weeks of no F3 workouts, it was a great feeling to finally be back in the gloom. Although I stayed active during the quarantine, mainly running and some bootcamp style workouts, I found myself fartsacking many mornings, just rolling out of bed, get some coffee, fire up laptop and start my workday. I would then get a run in late in afternoon. I was getting so out of my normal routine. The morning bootcamps helps hold me accountable in my physical acceleration, knowing there will be a small group of men pushing each other and all the mumblechatter gets me up at 4:45am in the mornings. I missed that for several weeks, our “Shelter in Home” time.


5:30am and time to get to work!


The Pledge


The Thang

Mosey up road by Floyd and Blackies to the church parking lot.

YHC set-up six pylon cones, spaced out about every 20 so feet… Time for suicides with an interesting twist!

First exercise – Mountain Climbers

Bear crawl to first pylon, 5 reps, back to start, run to 2nd pylon, 10 reps, and so on until we reach sixth pylon and complete 30 reps

Second Exercise – Zombie walks, this was a killer on the legs. Repeat all the above.

Third Exercise – SSH

Fourth Exercise – Merkins

Fifth Exercise – LBCs

Finish off with Burpees except we start at first pylon for 2x burpees, go to every other burpee and double the number, 2, 4, 8.

Mosey back to shovel flag and time was up.



Prayer request

YHC took us out in prayer.



Hacksaw Q

Warm Up

550 reps of a lot!

moseyed to the flag


5 squat thrust

5 merkin

sprint a lap

We done that 5 rounds

Mosey to the parking lot

3 stations

Station 1- 10 Big Boys


Station 2- 10 LBC


Station 3- 10 CDD


3 Rounds

Mosey back to the tennis court stopping at each light pole with

5 burpees and 5 merkins

Tennis court

Sprint down  and back

10 burpees

lunge forward 20 reps then sprint down and back



Good work by all


Deez Nutz

Wet Nutz with the Q at The Yank this morning.  He definitely delivered a beatdown, and went like this!!


Mosey to the track


The Thang:

50 Burpees

Run a lap

100 Merkins

Run a lap

150 Squats

Run a lap

200 Mtn Climbers or Plank Jack’s (pax choice)

Run a lap

150 Squats

Run a lap

100 Merkins

Run a lap

50 Burpees

75 yard Bear Crawl

50 Calf Raises

15 Shoulder Taps

10 Burpees for the 2 trains



Nameorama: Welcome to F3 – Rice Krispies

Prayer Request


Wet Nutz out!!!




3 years, why not 103 burpees?

Time flies when you’re having fun.  3 weeks back into F3 since we opened up, I thought that since we missed the 3 year Painlab get-up in April, let’s cook-up a beat down that would be a testament to what Painlab is about.  This workout was focused on muscles, core, and stay-in-place cardio.  Linus and VooDoo were warming up when I arrived, I set up shop, and was allowed to do the warm-up after everyone rolled in.  Good thing to warm-up Painlab is to stretch all parts of the body.  The following does that:

Warm-up (in cadence)

15 SSH

10 Squat

10 MNC

10 IWalkers’

10 Merkins

20 LBC

Only 2 campers today, the other 8 come with me to visit Frank at the circle.  Quick disclaimer about F3, why Painlab started and I encouraged them to challenge themselves today.  Keep in mind, it’s probably 7:10 at this point?  HIPAA came out despite his injury and was the shot-caller (great work!).  Today’s workout:

15 Swings – 10 Burpees
15 WWII sit-ups – 8 Burpees
12 Overhead press – 6 Burpees
20 Flutter Kicks – 4 Burpees
12 Front Raises – 2 Burpees  (10 count)
20 Calf Raises – 9 Burpees
15 Merkins – 7 Burpees
30 LBC – 5 Burpees
10 ea. Lunges – 3 Burpees
12 Wide Grip Merkins – 1 Burpees (10 count)
10 ea. Backwards Lunges – 2 Burpees
10 Diamond Merkins – 4 Burpees
60 sec. People’s Chair – 6 Burpees
15 CDD – 8 Burpees
10 ea. Skull Crushers – 10 Burpees
15 Squats – 8 Burpees (10 count)
15 Dips – 6 Burpees
10 ea. Rows – 4 Burpees
20 American Hammers – 2 Burpees

That put us at 103 Burpees.  But, it was only 7:30.  Well done!!  Doing the Burpees after a 60 second people’s chair was a new experience.  Highly recommend it.  Just then Hushpuppy and Linus show up from their run.  What timing :/

So what to do the rest of the time?  I asked each person to name their favorite exercise, and that we’d do it.

Clavin – Burpees – we did 10 (Screwed up my 103 number)

Sledge o Matic – MNC – we did 50 in cadence (nice)

Les Nessman – LBC – did a lot

VooDoo – CDD’s (I think, having trouble remembering)

Pedal – Freddy Mercury’s (of course)

Herme – Merkins (I think…)

Double-stuff – maybe he was CDD’s, I was pretty tired at this point.  Maybe burpees.  Blargh

Tube – cannot remember…

Hunch-Back – Bobby Hurley’s .  I don’t think I completed all these.  Felt bad but was busy yapping with HIPAA.

HIPAA – Burpees again?  I think he called 5 or so.

Rudolph – due to popular opinion, I called body-destroyers.

Still a great amount of time left, it flies when you’re having fun?  Double-stuff said he wanted to focus on core work, so I obliged. We went around a bit with various core exercises.  When about 8 minutes were left, I omaha’d to some yoga to cool everyone out.  I also enjoyed having White Zombie on the playlist while holding warrior pose 2.  TIME.

ANNOUNCEMENTS – keeping our eyes peeled for Ville to Ville guys today. Also the Farmers Market will have a mask give away tomorrow, 1 mask per car.  Most likely with HIPAA making it back out, and having his injury, the Matrix is on hiatus.

Prayers – Les Nessman family, our community, our nation in light of recent events, HIPAA gut.

MOLESKIN – A fun but tough workout.  I want the guys to have a sense of pride in what they accomplished.  I asked if they could have done 103 burpees and the other exercises in roughly 20-25 minutes a year ago.  The answer is they are getting better every day.  Be a HIM, push yourself when you can.

See you at Painlab 4th anniversary.  Always a pleasure.



Folsom Pushes The Rock During GasHouse’s Ville-to-Ville

During my pre-workout ruck around Folsom, YHC finalized the workout and contemplated the PAX that would show this AM given the inaugural running of the GasHouse Ville-to-Ville.

0625 arrives and only 2 have shown.  Another rolls in shortly there after.

0630, time to hit it.  No FNGs.  As YHC begins the warmup, a whole bunch of vehicles start to roll in.


20 Arm Circles.
Leg Stretches
10 IW IC

At the end of warm-up, we are up to a total of 7.

The Main Event:

YHC leads us of towards the softball fields parking lot.  Not being a Folsom regular, YHC did not recognize one of the 6 gather around was a FNG.  Luckily Stogie kept YHC on track.  Upon arrival at said parking lot, YHC verified the identities of all and yes we do have a FNG.  So, a more detailed explanation of F3 was given.  Now back to the show….

Escalating 4 Corners….

Corner 1
10 Merkins

Corner 2
10 Merkins
20 American Hammers

Corner 3
10 Merkins
20 American Hammers
30 Plank Jacks

Corner 4
10 Merkins
20 American Hammers
30 Plank Jacks
40 Flutters

It was so much fun, lets do it again.

(About corner 2 of the first round, Sparky rolls in. (pretty much on-time for him).  And Bo arrives near the end of round 2.  Making the new (and final) total 9.)

Now its time to head to the flag at the entrance to the park, with a couple of notes…
Increasing burpees at each speed bump/road hump (1 at the first, 2 at second…)
20 Squats at any light pole.

We knocked out the Pledge and then meandered across the street to the parking lot.
20 Calf Raises
The explanation is easier in person…run to the corner, karaoke down the hill, nur back to the next corner, karaoke up the hill.


Meander back across street to the horse arena.

10 Derkins
20 Dips
30 Step-Ups (15 per side)
Run around concession stand.


After a Sparky 10 count, we meander out of the arena and mosey to the tennis courts for the final call.

Lazy Dora

P1 does 25 (or 50) of the exercise while  the P2 planks (High or Low)

50 CDDs
100 Squats
150 LBCs
200 Air Presses

There was just enough time to meander from the tennis courts to the parking lot.

Welcome to Chase, aka Achy Breaky

Prayer Requests:

  • Runners in GasHouse Ville-to-Ville
  • Sister Act’s 2.0
  • Minnesota
  • Wichita’s friend getting married
  • Rabbit Ear’s – Kidney Transplant for woman at church


YHC took us out…

I am pleased that Folsom continues to grow!  Yet another FNG!  Having 8 post when many of Folsom’s regulars are off running between McAdenville and Cherryville is awesome.  Thanks to all for helping pick-up the six and for help to push me.

Thanks to Big Pappy for putting me on the Q schedule.

Until next time…

Watts Up Powering Down.

Yo no quiero Taco Bell..no mas

Man I had a great weinkie planned today….but


SSH x 15 IC

Merkins x 20 IC

Thang started like this:

100 SSH, 40 Squats,  30 American Hammers, 20 dips, 60 high knees, 25 mountain climbers,  20 lunges, 90 SSH, 20 merkins….and then it hit me.  TacoBell no bueno…donde esta el bano.  Sorry Spider-Man but I had to bail.   We will finish it!


Easiest BB ever!

So I’m not even gonna lie. I had nothing planned for the workout today because I had some home emergencies ( nothing major) , but nonetheless didn’t get it done. So I piggy backed on the matrix…not a good idea…see Matrix back blast.  All I know is he started with 4 minutes…yes 4 minutes of burpees and it kept getting worse. Great Q HIPAA and thank for letting us hang out.

Announcements and Many prayer requests were mentioned.

Prison Break on 5/27

Miles were put in, pledge was said, and prayers were given.

Proverbs 15:1  – “A soft answer turns away wrath, but a harsh word stirs up anger.”

Big Pappy

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