F3 Gastonia

Fitness, Fellowship, Faith

Author: Boudin

Pints of Cardio

YHC showed up early to put in a little EC.  To my surprise, there was a group of women who had taken our normal parking spots.  I thought it might be a FIA group, but it was a women’s running group.  YHC had worn the legendary Blue shirt, so I was a little concern.  To be safe, I covered it with a weight vest.  Problem solved.

There were no FNG, so we said the pledge and went straight to work.  There were 3 PAX for the 3 mile run and the remaining 6 went for 5.  We arrived back at the Pub close enough to finish the post together.


This AO continues to have good turn out.  Keep up the good work.  Try recruiting PAX that have not posted at the Pub.

As always men it was a pleasure to lead.  Keep putting in the work, and we will continue to get better together.


Into the Fog

10 HIMs braved the fog this morning.  I came from around the truck, and Mayor had a weight vest on.  Way to put in the extra work.  There was a little mubble chatter then the train broke that up.  5 Burpees to start the warm up.

Warm up went like this:


Imperial Walker 15 IC

Moroccan Nightclubs 15 IC

Merkins 10 IC


Mosey to the school for a 5x5x5.  This is where the PAX completed 5 reps of 5 excercises then ran back to the beginning.  Rinse and repeat 5 times.  The excercises were:


Knees to Chest (Reverse crunch)


Mountain Climbers

Jump squats

We planked for the 6 then completed the 5 rounds together.  There was some light mumble chatter including a discussion between Whoopee and the Q about the Wonder Pets.  I know the other PAX have younger children, but they acted like they had never heard of this cartoon that promotes Teamwork.  If you have not heard of them go to You Tube and type in Wonder Pets song.  It’s a catchy little tune.

After the 5x5x5 we moved to the Chipper.  I changed this up a little by adding a run around one of the parking islands in between exercises.  The movements went like this.

50 Squats

40 American Hammers

30 Dips on curb

20 Merkins

10 Burpees

20 Hip, Rock, and Raise

30 CDD

40 LBC

50 Lunges

Fellowship Mosey to school for 1 minute wall sit with 15 shoulder presses OYO.

Mosey back to starting point for core work.


Flutter Kicks 20 IC

V Ups 10 OYO


Finished with one round of Mary: Whoopee called Baby Makers 10 IC


Announcements: Keep an eye out for information about Nomads in March.

Always a pleasure to lead men.  Thank you for the opportunity.  See you in the gloom.

Basically we ran.

YHC started Wednesday putting the word out that he had the Q at The Pub.  When I showed up Whoopee was already getting some EC with a ruck sack on.  7 HIMs showed up eager to get some fresh oxygen into the system.   YHC offered a 3 and 5 mile option, but everyone signed up for 5.  We came , We ran,  We finished

Pledge (Clavin has a flag on the back of his truck if you ever need one)


Great work today! Always a pleasure to lead HIMs.  Keep posting and getting stronger. See you in the gloom.

I believe Spiderman has the Q at Downtown tomorrow.


Used a 4X4 to get to a San Antonio Shuffle

YHC woke up to the sound of rain.  This had the Q worried that turnout would be low, but once again the PAX proved me wrong with 12 HIM ready to put in work at 5:30.  Well done men.  This back blast will be to the best of my memory do to the Weinke was destroyed by standing water from the rain, but I believe the PAX wanted to destroy before the rain got to it.

Warm up:


Imperial walker 25 IC

Squats 20 IC

10 Merkins IC

10 Burpees OYO (Should have been 5, but an extra 5 for the train)


Mosey to the front of the school.  Their was some light mumble chatter during the Mosey.  I think I even heard comment about the mosey pace.



2 Wall walks

5 Scorpion CDD’s (10 total)

20 Plank Jacks

10 Merkins

In between each exercise there was a bear crawl of about 10 yards. Rinse and repeat 4 times.

During this time the mumble chatter moved more toward grunts and hard work.  Great job men, way to push through.  My upper body was on fire.

Mosey to the tennis court of a triple nickel, but not before 5 burpees for another train.

10 squats

Run the width of 2 tennis courts

10 Monkey humpers

Then on the the San Antonio Shuffle.  All PAX on baseline.  YHC demonstrated the movement then shared with the PAX that he found it on the F3 site.  I think I might be banned from using the site now. There was even a comment that I must hate the PAX.  The website says that the San Antonio Shuffle is Lunge R Leg, Lunge L Leg, Burpee, Plank Jack  pop up then repeat.  I knew that this would be too easy for the PAX, so I modified the Shuffle. Lunge R Leg, Lunge L Leg, Burpee once down two Merkins, 4 Plank Jacks  pop up then repeat. We did this for the width of two tennis courts.  Way to push through this one

Time running out, mosey back to start. Time to work on the core.

Flutter Kicks 20 IC

LBCs 20 IC

Hip Rock N Raise 15 OYO (P90X style)

Nolan Ryan 10 each side OYO (Q fail on this one.  Everyone was done, but the Q had only done one side, so I did them Saturday Night Fever Style.  You had to be there)

Mountain Climbers  20 IC

Few minutes left. Round of Mary

V Ups  10 OYO

V up Roll up 20 OYO (Back to P90X)

Dying Cocka Roach 15 IC

Jump Squats 10  OYO



Thanks for the opportunity to lead.  Always an honor. See you in the gloom.






Slide, Slide, Slippy Slide

12 #Hims showed up for a slippery workout. YHC was worried that the CFB National Championship game and possible icy conditions would lead to low numbers, but the PAX proved me wrong.  As we stepped out of our cars into the gloom, the PAX quickly realized there was indeed a slight coat of ice on the parking lot.  Even though there was ice on the ground, it still felt better than the temperatures over the past week.  With No FNGs we went right into the Pledge.

Warm up:

SSH x 30 IC, LBC x 20 IC , Mericans x 10 IC, 5 Burpees OYO. There was some grumbling that Burpees should not be in the “Warmup”.  It reminded me a little of the Jim Mora rant about the NFL playoffs. “Playoffs”

In between each exercise mosey to get the blood flowing which led us to the starting point of the workout.


5 Rds

Mosey around around the SC practice field stop at 200 meter mark and do 30 Flutter Kicks and 20 Walking Lunges.

Mosey around the remainder of the practice field another 200 meters back to starting point and do 20 squats and 20 Merkins.

There was a train around the second round, so 5 Burpees.  After the PAX crushed this part of the workout we moved to phase two.

5 Rds OYO

3 Burpees

6 or 7 Dips

9 Derkins

12 LBC

Mosey back to starting point for a little core work.

2 rounds of side plank for 30 sec each side.

Mountain climbers 15 IC

With a few minutes left time for a round of Mary.

Frog Kicks 10 IC

Dying Cocka Roach 10 IC

Flutter Kicks 15 IC

V Ups 8 OYO

WW2  8 OYO

American Hammers 10 IC  Time


Announcements: T-Square is collecting items like cloths, supplies for family that lost home to fire.  Breaker Breaker has the Q next Tuesday.

Prayer Request


Moleskin: TClaps to Mayor, posting while being sick.  We hope you feel better. Thanks for the opportunity to lead men.  It was an honor.  Strong work coming out in icy conditions to support each other and get stronger.  Let’s keep pushing.





Inchworms and Broad Jumps

The guys started showing up around 5:20 a.m.  I noticed a few cars, but its not how many cars show up its how many people get out them. 2 cars 5 PAX. The Stanley crew showed up in one vehicle than began ribbing each other about who lived in the nicer neighborhood.

Let’s do this!


Warmup: 400 meter run to get the blood flowing.  There was some mumble chatter that this may turn into a running work out.  Not today, but maybe closer to the Joe Davis run.  SSH x 20, Don Quixotes x15, evidently these are Tool Times favorite. The mystery is still unsolved, are they stretches or exercise?   The PAX were quick to let the Q know YHC was counting way too fast. Note to self count slower.  Some PAX even said they felt a bit dizzy.  Finished warmup with Burpees x5 (OYO).

Mosey to the Gazebo for 5 pull ups, 10 plank jacks, and 15 LBC’s rinse and repeat 3 times.

Mosey to the basketball court with a quick stop for a wall sit under the train tracks before completing mosey to the court.

At the court:

15 squats on end line, Inchworm with 5 Merkins at the bottom until you reach half court, Burpee Broad Jumps to the other end line, 15 CDD’s. Mosey back to starting point.  In the demonstration of what we would be doing for the work YHC mistakenly said Derkins which Sargento was quick to correct to CDD’s.  Thanks for keeping me on the straight and narrow Sargento.   The plan was to rinse and repeat 5 rounds, but YHC Omaha (Sometime things look better on paper) after round 2 to replace the inch worm with Goof Balls to half court going forward.  On round 4 replaced Burpee Broad Jumps with Lunges to end line.

Finished work at basketball court with shuttle run:  free throw line, half court, free throw line, and end line.

Mosey back to the Gazebo with another quick stop for a wall sit under the train tracks before completing mosey to Gazebo.  25 dips on wall before hitting the Gazebo for a little Ab work.

30 flutter kicks

20 crunchy frog

15 heels to heaven

10 shoulder taps ( Total of 20)

YHC believes there was one more Ab exercise, but the YHC cannot remember. It may have been some LBC’s.  YHC will do better to remember next time.

Mosey back to parking lot for 5 Burpees (OYO).  With a minute to spare the Q asked Tesla for an exercise, so we end with 20 SSH.



Remember the Reason for the Season.

Joe Davis run, January 6th.

Tool Time Q at the Black Knight on Monday.  Not sure of time.



Great work this morning men!  Thank you for everyone who came out.  It was an honor to lead.  I went back and forth about stepping up to take the Q for this morning when Dolph offered it up.  I look at this as my VQ.  My first Q was at running AO at the Storm when it existed which was pretty easy right.  You just go for a run.  I have grown from the experience of planning and leading the workout and writing this Backblast.  Thank you for the opportunity to lead, and I will see you in the gloom.

Boudin  (AKA: The Big Deal, Bluedin)




© 2018 F3 Gastonia

Theme by Anders NorenUp ↑