F3 Gastonia

Fitness, Fellowship, Faith

Day: June 27, 2020

Good Music

Yes, there was music. All would agree there was at least some good music if only because I ended with some Rush with Tom Sawyer just because the guys tolerated my George Strait without any real complaining. However, that is not what I will remember about this workout. Here is what I will remember….

We gathered around for a few minutes before it started. There were a few Kotters…..Wimpy and Dr. Feelgood. HIPAA and Shortsale were there on injured reserve (sort of). Shortsale is working back from a knee thing and HIPAA went through that gender reassignment surgery recently. HIPAA seems to be handling that well and we are all proud of him….her…..it….whatever…..we are proud of HIPAA anyway. There were the usual PAX hanging out getting ready for PainLab or bootcamp. I also saw what I thought were 2 FNGs-one was with Stroganoff and was getting the usual pep talk about what to expect. The other guy was part of the crowd but still off on his own and a bit quiet. He did not really look nervous like an FNG, however I did not think I knew him. I started with a quick disclaimer and made a point to say I thought there were 2 FNGs……then I heard the second guy speak up and immediately knew he was not an FNG. It was Brownstreak with a beard that ranked up there with another PAX named Jeremiah Johnson who departed from us recently but left his little brother JJ here in his place. Honestly, I almost ran up and gave him a hug. Can’t tell you how many times I have thought of him or spoken about him. We spent several years together with many of the other PAX growing the region. He was a big part of our region’s success. And then he was gone. We reached out to him, not just me but several of us did. I’m sure he was going through some stuff like we all do. He would surface every once in awhile and then he was gone. In all honesty, I tried to get him back out here. He needed us and we needed him. I am sad and embarrassed to say I eventually gave up on him. I don’t have a good excuse. Is there a good excuse? Ever? I can tell you this-I was thrilled he chose Bootcamp this morning. He and I both knew it was going to be tough to get out there and do the bootcamp thing when he was a bit rusty. But he did it. Not only did he do it, he spent some time with the FNG and I am sure the Gator was better for it. If Gator does not come back I will be surprised. Why? Probably because of my music choices, and maybe….just maybe because he and Brownstreak spent some quality time together which is what this F3 thing is really about. The quality time you spend with your F3 brothers is going to be what you remember when you move into the last quarter of your life. You will remember things like BRR, The Moron, Tuna 200, Palmetto 200, The Moron, Rucking the BRR, Crowder’s Ridge CSAUP, The Mortimer, slip N slide at GasHouse, The Moron (did I already say that???). Those are things that put a smile on my face when I am falling asleep in my nice warm fartsack safe and sound in the great country of ours. The workouts that we go to help facilitate these relationships that lead us to do stupid stuff that makes us better men. It is ISI at its best. But it requires us to be together which is really my point-reach out to that Kotter you have not seen in awhile. Bring that friend from church or work that has never been here. Introduce him to these guys and make sure he comes back. And don’t make the mistake I did by giving up on him when he does not show up. If you have to, go to his house and do Monkey Humpers in his front yard until he comes out to run you off-we did talk about doing this but never followed through. Could have been another smile-maker if we had…

As far as the details of our bootcamp, we did some running, some hip slappers, derkins, merkins, squats,….and other stuff. My favorite was a new thing called “The Fireman” where we went to the steps at the church and ran up and down the steps, did a burpee, ran up and down the steps, did 2 burpees, and kept increasing burpees each trip down. We did this while listening to the song “The Fireman” by George Strait. One other highlight was at the end I turned off George Strait and put on some group you probably never heard of called Rush……this put a smile on Stroganoff’s face, he started running, jumping, and singing like he actually enjoyed the noise coming out of the speaker????!!!!

Get that Kotter back out here.

thanks for posting Brownstreak-hope to see you real soon.


Elimination vs Annihilation or Teacher vs Teacher

7 Pax pushed the rock at the first Annihilation with Gold Digger; 13 pax pushed the rock with YHC in what Purple Haze called “Elimination”. As there were two workouts at Folsom, I hope everyone felt they got a worthy beatdown. It was neat that the two Q’s are both teachers and that YHC got to, once again, lead one of his former students, Rabbit Ears. I have now gotten to workout with four of my former second graders; I am so glad they’ve joined F3, and I’m proud of each of them!! I’m also proud and thankful to lead such great HIMS!

Pledge- both Q’s


Mosey to tennis courts for Warm-up: 10 SSH IC, 10 Grass Pickers IC

Harley Quinn’s-Suicides on Tennis Court

Round 1:                                    Round 2:

10 yd- CDDs                              10 yd- Monkey Humpers

20 yd- LBCs                               20 yd- American Hammers (Count one side)

30 yd- CDDs                              30-MH

40 yd- LBCs                               40-AH

50 yd-CDDs                               50-MH

60 yd-LBCs                                60-AH

50 yd-CDDs                               50-MH

40 yd-LBCs                                40-AH

30 yd-CDDs                               30-MH

20 yd-LBCs                                20-AH

10 yd-CDDs                               10-MH


Mosey to front lot for:


10 burpees, 

1 Lap

10 burpees, 20 squats

1 Lap

10 burpees, 20 squats, 30 Crunchy Frogs

1 Lap

10 burpees, 20 squats, 30 Crunchy Frogs, 40 Werkins

1 Lap

10 burpees, 20 squats, 30 Crunchy Frogs, 40 Werkins, 50 Plank Jacks

Forties/Lindsays- In Front Lot on curb 30 DIPS/10 Merkins, 25/15, 20/20, 15/25, 10/30

Mosey to Flag


Gold Digger shared that he and Broke will have the opportunity to groom another Pax  starting in January. Congrats!!

Next Annihilation will be July 25 Pizza Man Q at Yank..along with regular workout

PT Test with Broke-see PreBlast

Prayer Requests:

T Square and his family

Sister Act and his family

Clavin’s M

Pizza Man’s M’s Uncle

Word: David Platt: “The christian life is a daily pleading for help and experience of help from GOD HIMSELF”. John 15:5 I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing. Phil 4:13 I can do all things THROUGH CHRIST who STRENGTHENS me.

Reach out to God, He knows we need His help and is there, so ask for His help and strength. And turn to each other. We are not in this alone. We often say “You vs. You” and that is true. But, I also look to you guys to push me, to help me accelerate. Turn to God, and to each other, to help you accelerate spiritually and emotionally.

Name O Rama

Leppard took us out

Great work everyone! We missed those who are on vacation or who “had to work”.  Orangeman, Welcome to Folsom!


Annihilate – ha – that happens at the yank every Saturday.

We annihilated ourselves as you should every time you post. You vs you. No special designation required.


tesla has the q next week and will read the Declaration of Independence following his beat down.

prayer request

norwoods family – his M is going for a second opinion on some tough news.

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