F3 Gastonia

Fitness, Fellowship, Faith

Author: Broke

Mosey around the Block

Nine PAX posted in the gloom to get their week started right. Roadie was “all jacked up on Mt. Dew”, or some kind of energy drink that is allowed during the 40 day challenge, and itching to get after it. Gold Digger comes in hot after some EC and time hits. No FNG’s this morning, but a disclaimer was given nonetheless.


After a warmup of SSH’s, Don Q’s, Moroccan Nightclubs and 5 Burpee’s for the train we headed out for a mosey down Catawba Ave to the wall behind the BB&T. PAX line up on the wall and perform a wall sit while one PAX takes a lap around the bank. When PAX returns, switch to Balls to Wall while next PAX in line takes a lap. Alternate back and forth between exercises until each PAX has completed a lap.


Head out to Main Street and mosey down Main to Central Avenue stopping at each light pole for 5 Burpee’s, 10 Merkins and 20 LBC’s. Plank for the six.


Lunge walk down first set of parking spaces on Central stopping for 10 Jump Squats at each space. Bear Crawl next set of spaces with 10 Merkins at each space. NUR to Oakland Ave for 50 LBC’s. Regular mosey to the wall at Rankin Elementary for Dips and Step Ups.


Mosey back to the Auditorium across from the start for some Calf Raises, Squats and Deep Sea Divers on the steps. After 5 Burpee’s for another train, back to the start for a few minutes of Mary before time is up.



Thought of the day:

The mission of F3 is to invigorate male leadership in the community. Recently we have seen more and more men step up to lead, either through their first Q, or by taking on the role of Site Q. What are some leadership lessons we can learn from men in the Bible:


Moses – Leaders stick up for their people. Moses tried every excuse in the book not to do it, but finally answered God’s call and led his people out of bondage.

Peter – Leaders bounce back from failure. Peter was probably the most well-known disciple and after telling Jesus he would never deny him, did just that. Peter realized what he did and was distraught. He bounced back and went on to spend the rest of his life preaching and teaching about Jesus.

Jesus – Leaders are servants. Jesus washed his disciples feet. Enough said.



  • Convergence with 3rd F event following workout at The Yank on November 10th
  • Christmas party December 15th – details coming soon


Prayer Requests

  • Shad Rap’s son having testing done this week
  • Plane crash in Indonesia
  • Roadie’s friend plane crash in SC




YHC took us out. Thanks to all the PAX for supporting Tiger and the newest AO of our region. If you haven’t made it out yet, give it a try. Better yet, sign up for a Q!




Dora with a Twist

The weather is here, wish you were beautiful. I might have that saying backwards, but nonetheless, it was a perfect day for an afternoon workout and 14 HIM’s came out to push the rock. Some arrived early for some EC and some came in on two wheels, but all gave max effort and hopefully left feeling like they had received a proper beatdown.


After a short disclaimer, we warmed up with some SSH’s, Don Q’s and Morrocan Night Clubs then headed for the small soccer field for a little Dora with a Twist. It went something like this:


Partner up and both partners start on one sideline. Perform 20 Burpee’s as a team and then Partner Wheelbarrow to the opposite sideline and perform 100 Merkins as a team. Switch for Partner Wheelbarrow back across the field. Repeat with 20 Burpee’s and 200 Imperial Squats then 20 Burpee’s and 300 LBC’s. Good job by the PAX on the wheelbarrow’s, the arms and shoulders were burning after three trips across the field.


Let’s head to the bleachers for a 10 to 1 Countdown. Dips, Step Ups and Derkins with a run across the field and back between each set.


Getting short on time, but I still wanted to give everyone a good leg burn before we finished up. Mosey to the large lot at the playground and line up on the curb. Perform Rocky Balboa’s on the curb while each PAX takes a turn running across the lot and back. Now that the calf’s are burning, let’s repeat with Tiger Squats to hit the quads. Time’s up, head back to the flag.



Thought for the day….

Most of you are aware of the physical and personal health challenges that are a regular staple of F3 Gashouse. Roadie has just issued a 40 day challenge and Pizza Man issues a daily exercise challenge each month. These are an awesome way to get in better physical condition, develop healthy habits and also have others to hold you accountable. Some PAX will modify the challenge to make it more difficult, others will use it to get to the next level and for some it will be a struggle to complete. Remember, it’s you vs. you and you are working to get better.

My question to each of you is this, “What are you doing for a Spiritual Challenge”? Are you committed to reading scripture daily, doing devotions, attending “spiritual workouts” like the Forge, worship services or a bible study? What would your before and after picture look like after a 40 Day Spiritual Challenge? Remember the 3 F’s – Fitness, Fellowship and Faith. Think about challenging yourself on the Third F and I promise you will be rewarded beyond measure.



Announcements – Convergence at The Yank on Nov. 10th with 3rd F event following, Christmastown 5k, Christmas Party Dec. 15th

Prayer Requests

Powerball and Family – loss of mother in law

Tiger – life decisions

Those battling addictions

Those taking on leadership roles and Site Q’s

The Lost


Nameorama and YHC closed us in prayer.



Arms and Shoulders

The weather was perfect and 9 PAX resisted the urge to fartsack and chose to start the work week off right by posting at Mt. Hollywood. Since there were no FNG’s a short disclaimer was given and we got started.


Warm Up

SSH and Imperial Walkers x15IC followed by a lap around the parking lot


The Thang

Everyone grab two bricks out of my truck and let’s do this. Since YHC doesn’t have the new “official” F3 version we’re going old school for the Deck of Death.


Spades = Mountain Climbers

Clubs = Squat to Air Press

Hearts = Morrocan Nightclubs (counted IC)

Diamonds = Merkins

Ace = 14 reps plus a lap around the lot

Wild = PAX choice of exercise plus a lap around the lot

(All exercises and laps performed with coupons in hand)


We got through the deck with a little time to spare so we did a blind draw of one card and doubled the face value to get the number of reps for one more round of each exercise. Out comes a Queen so 24 reps of each and one last lap around the lot. Three minutes of Mary and the workout is complete.



YHC is doing a study on Transformation by Rick Warren through his church and wanted to share a little about what that means. We need to seek God’s will to transform the essential areas of our lives: Spiritual, Physical, Mental, Emotional, Relational, Financial and Vocational.


Romans 12:2 “Do not conform to the pattern of this world, but be transformed by the renewing of your mind”.


Conforming has to do with behavior

Transforming has to do with character

Conforming is from the outside in

Transforming is from the inside out



Burpeethon on October 6th

Need Q’s at Mt. Hollywood


Prayer Requests

Shad Rap’s 2.0 having a sleep deprivation test tomorrow

Buckeye’s aunt is ill

Tiger’s M

Broke’s 2.0 having more tests

Those impacted by the flooding


YHC took us out


Almost forgot the pledge, but remembered while most of us were still around to avoid the Q fail. Thanks for the opportunity to lead and for the push.




Say what?

Seven PAX decided to get the workweek off to a good start by rolling out of the fartsack and posting at the newest AO in Gaston County, Mt. Hollywood. Everyone was a regular so only a short disclaimer given before we go to work.


Quick warmup of Imperial Walkers, SSH’s and Morrocan Nightclubs all x10IC. Said the pledge and headed down Catawba Ave to the BB&T on the corner where we got started with The Thang:


Walls of Jericho – 7 reps of 7 exercises then a lap around the building and parking lot repeated 7 times. Exercises were  Hip Slappers, WWI’s, Squats, Derkins, American Hammers, Seal Jacks and Mike Tyson’s.


We took a few minutes to recover and discussed what we can learn from the bible story about the walls of Jericho and how they fell. The massive wall surrounding the city seemed to be indestructible and the strategy laid down by God probably seemed foolish to the people…. You want us to march silently around the city once a day for six days, and then, after seven circuits on the seventh day, shout and blow our horns? Say what??? But Joshua was obedient to the plan given to him by God and the people followed the instructions exactly as they were laid out for an easy victory. When we are obedient to God’s commands we will achieve victory, no matter how foolish his plan may seem to us, he will always deliver us when we are faithful. The problem we have is that we make life difficult by seeking to do what WE want and not what HE wants.


Now back to our regularly scheduled programming.


Mosey over to Central Ave and head back toward the start. Orangeman and Sister Act are starting to get restless due to the fact that we haven’t heard a train and YHC has yet to call any burpee’s. Gotta keep the PAX happy so we gathered up at the entrance to Rankin Elementary to practice the monthly challenge – Contra Burpee’s. Start with one at first light pole and add one at each pole all the way to the corner.


Short mosey over to the auditorium for the last part of the workout. Deep Sea Divers, Calf Raises and Dips on the steps.


Just enough time left for a couple of rounds of Mary which consisted of Corkscrews, Crab Cakes and Bobby Hurley’s.



3rd F at Grits and Greens in Lowell on Wednesdays at 6:30pm

CSAUP relay on August 25th – If you want to sign up you need to let Pizza Man know ASAP.

2nd F cookout at Sargento’s on August 25th (M’s only, no 2.0’s) – Let Sargento know if you are planning to attend.

Nomads heading to CSPAN convergence on August 18th – Freight is getting clown car together

Folsom 2.0 workout on August 18th

Tubing on August 18th – Contact Freight for details

JJ5k on September 22nd at Common Grounds in Stanley

Speed for Need – Stop Soldier Suicide 5k/10k in Belmont September 22nd

Special Olympics Burpee-thon on October 6th


Prayer Requests and YHC took us out.


Strong work from everyone this morning. Sister Act continues to post all over the county, Dr. Seuss and Orangeman are two of the most steady, hard working guys in F3, Tiger is battling an injury but still posted and pushed through, Gilligan is back and pushing the rock and Gold Digger continues to do his energizer bunny impersonation. I appreciate the push and opportunity to lead this morning.








Challenge Yourself

With the threat of rain YHC wasn’t sure what kind of crowd was going to show this morning, but this is “The Storm” and the PAX start pouring in around 5:25. When time hits, 11 total PAX are ready to get after it. No FNG’s so only a brief disclaimer.




Warm Up


Burpees x5 OYO

SSH’s x20 IC

Burpees x5 OYO


Mosey over to the main entrance of the school and let’s get started with The Thang:


PAX perform max reps of two  exercises then complete a lap around the outer perimeter of the parking lot.


Set #1 – Merkins & LBC’s

Set #2 – Dips & American Hammers

Set #3 – CDD’s & WWI’s


Next up is a lunge walk around the side and front of the school stopping at various points for 25 jump squats.


Mosey over to the tennis courts for some partner work. Partner up on one side of the courts, Partner 1 does AMRAP of called exercise while Partner 2 sprints to opposite side of courts and completes a set number of reps of a different exercise and sprints back. Flapjack.


Set #1 – Flutter kicks AMRAP, 10 Burpees opposite side

Set #2 – Freddie Mercury’s, 20 Diamond Merkins

Set #3 – WWI’s, 20 Mike Tyson’s

Set #4 – LBC’s, 20 Werkins

Set #5 – American Hammers, 10 Burpees


Time is up and The Storm is coming so back to the flag.




Challenge Yourself


“Keep pushing the rock”, “Don’t quit”, and “It’s you vs. you” are all commonly heard at a workout. We challenge ourselves during workouts to keep going with the goal of making ourselves physically and mentally stronger. But are we challenging ourselves the same way with the spiritual part of our lives? Do we continue to witness after being rejected? Do we give up on our daily devotions or daily bible readings when it becomes difficult or takes up too much of our time? We need to give maximum effort to become spiritually fit, anything less is unacceptable.


Matthew 6:33 – “But seek first his kingdom and his righteousness, and all these things will be given to you as well”.



  • If you’re posting at Midoriyama on Thursday bring a kettle bell if you have one
  • CSAUP 50 mile relay August 25th and cookout at Sargento’s that afternoon (M’s but no 2.0’s)
  • Recon Q at Mt. Hollywood today at 17:30. Meet at Middle School Parking lot


Prayer Requests

  • Family friends of Telsa, father is missing
  • Top Hat upcoming Dr. appt
  • Marriages
  • Those fighting addictions


YHC took us out in prayer.


Great to see Gilligan out today and all the PAX pushing hard. It was an honor to lead this great group of HIM’s.




Who do you work for?

The weather at Midoriyama on Tuesday was a refreshing 94 degrees and the PAX were all over the park doing EC before it was time to clock in. Time hits and 11 PAX are itching for a beatdown (Freight decided to roll in hot during the warm up) while 2 more hit the trails on bikes. Here’s what happened:


Warm Up


Burpees – 5 OYO

Moroccan Night Clubs – Too many while waiting on Freight

SSH – 15IC

Burpees – 5 OYO


Mosey to the soccer field for Tha Thang:



Start with 10 reps of each exercise and count down to 1

Exercises were Seal Jacks, Merkins, Big Boy Sit Ups and Squats


Figure 8’s

PAX lined up and performed a single file run around the cones set up on the field.

Included sprints, Karaoke and NUR

Rinse and Repeat with Basketball Slides in place of Karaoke


Next up was a 25 yard lunge walk followed by a 25 yard mosey x2, then a 25 yard bear crawl with 25 yard mosey x2.


Core work Tabata Style

Time to circle up again and do some core work. 30 sec AMRAP with 20 sec rest.

American Hammers

Flutter Kicks


Freddie Mercury’s

Rinse and Repeat


Slaw doesn’t seem too excited at this point, so let’s do something to put a smile on his face.

Broad Jump Burpees for 25 yards with a 25 yard mosey x2


At this point YHC is gassed so we headed back to the flag for some Mary


Shoulder Taps

CDD’s (In honor of the world traveling Site Q)


20 Burpees (Not sure what Tyson was thinking, but now Slaw is grinning from ear to ear)


Pizza Man finished us up with 22 for the Vets.




Who do you work for?


Ephesians 6:7-8 “Work with enthusiasm, as though you were working for the Lord rather than for the people. Remember that the Lord will reward each one of us for the good we do.”


Too often we get caught up in doing things so that we can be recognized. We want to be seen as the hero, receive accolades from others and basically “Get all the Glory”. What we should be focusing on is working for God, doing HIS WILL for HIS PEOPLE and to HONOR HIM. If we do this we will be rewarded in a far greater manner than anything we can ever obtain on Earth.




Tubing on Green River this Saturday – let Sargento know if you plan to go

Speed for Need at Stop Soldier Suicide 5k/10k in Belmont on 9/22

CSAUP 50 mile relay on August 25th


Prayer Request


Def Leppard travels

Those battling addiction

Others that I failed to remember


YHC took us out.


As always, it was an honor to lead this group of HIM’s.






Where’s the Backblast?

It’s been a couple of weeks since Tesla had Rev Flo Rida come to the Yank for a guest Q, but still no backblast. Since Rev is not a Gashouse regular and unsure whether or not he would be able to withstand the wrath of our Weasel Shaker for his failure to perform, I decided to step in and bail him out.


A pretty good indicator of how the workout was going to go down was when Rev pulled up to the curb in his vintage F150 and declared, “Where can I unload my toys?”. After he and Tesla disappeared for a few minutes, they were back and it was time to clock in.


Here’s what I remember:



Warm up (We did one, but no idea what we did)


Mosey to the middle school for Hair Grinders, Farmer’s Carry, a bunch of ab work with coupons and 11’s on the hill.


Mosey back to the start for some Mary until time was up.


I know there were announcements and prayer requests, but my memory isn’t that good.


Rev took us out in prayer.


Sorry there isn’t more to the BB, but at least there is now a record that the workout actually happened. Thanks to Rev for crossing the river and delivering a great beatdown.



Partner Up

My one year anniversary with F3 has arrived and I asked for a Q to commemorate the event. I had the perfect Weinke in mind, run back the same thing we did at my first post…The Deck of Death. Only one problem with that, Tiger has the same idea and uses it for his Q on Tuesday. No worries, YHC just had to put in a little more effort into making a Weinke that would deliver an equally effective beatdown.


Here’s how it went:



Don Q’s x6IC


Morrocan Nightclubs x17IC

(6-17-17 in the anniversary of my first post, might be used at various points of the workout)




Partner up and mosey (stay with your Partner for the mosey)


We get to the first stop and realize that Tiger and his cubs are giving chase, Morrocan Nightclubs until they catch up.


Stop #1 at the small soccer field

Partner #1 runs while Partner #2 does AMRAP of 3 exercises (Flapjack)


Set #1

Run across field and NUR back

Exercises – Burpees, LBC’s, Squats


Set #2

Karaoke across and back

Exercises – Merkins, American Hammers, Bobby Hurleys


Set #3

Bear crawl halfway and run back

Exercises – CDD’s, Dying Cockroaches, Mtn Climbers


Grab a new partner and off on another mosey (Stay with your partner)


Stop #2 at the corner field

Start in middle of the field and perform 6 partner hand slap Merkins. Partners perform 17 reps of called exercises then meet back in the middle for 6 hand slap Merkins.

Exercises – WWI’s, In and Outs, Flutter Kicks (IC)

When we got to this stop we noticed a potential FNG working out alone. Slaw and Blart immediately started EH’ing and before we left the field they had him hooked. Way to reach out guys!


Change partners again and mosey (Stay with your partner)


Stop #3 in the big parking lot

Time for a little Dora 123. One partner lunge walks across the lot and runs back while the other works to complete the cumulative amount of 100 little baby dips, 200 Rocky Balboa’s and 300 Seal Jacks.


After a few minutes of Mary (Wolverine Burpees, Mike Tysons) it’s time to mosey back to the flag.




The purpose of all the partner work, staying with your partner and changing up at various points was to make the point that we all have something to offer one another. Whetstone gives us the opportunity to take our life experiences and pour them into someone else and to also take our struggles and lay them out to someone who can help. I strongly encourage every PAX to sign up to be a part of this program and ask that you go into it with an open mind with a willingness to give it your best effort.


1 Thessalonians 5:11

“Therefore encourage one another and build one another up, just as you are doing.”


We do a great job of encouraging and building one another up physically at the workouts and Whetstone will give us the opportunity to do this in all other aspects of life.


Announcements: F3 Dads at Grizzlies game 6/15, Folsom 2.0 workout 6/16, 2nd F event at Goat Island 6/16, 3rd F event at 1st Presbyterian 6/22


Prayer Requests: Def Leppard’s son going into hospital for testing, absent PAX, Slaw’s and his M (congrats on 20+ years of marriage)


Welcome to FNG Pancake (Joe Martin), way to jump in and push the rock right off the bat!

Shout out to Quiche for getting me involved in F3!


YHC took us out in prayer and as always it was a pleasure to lead such a fine group of men.




15 PAX total for an afternoon beatdown at Midoriyama. FNG was present, so after a short disclaimer we got after it.



SSH, Hillbillies and Don Q’s all x 10IC

Knock out the Pledge and off for a short mosey to the small soccer field


The Thang:

Partner up and let’s do some BOMBS. While one partner runs across the soccer field and NUR’s back the other partner performs the following until the total cumulative reps are reached:


Burpee’s x 50

Overhead claps x 100

Merkins x 150

Big Boy sit ups x 200

Squats x 250


Time for a short mosey over to the big hill at the dog park for some ab and leg work.


Hill Sprint Countdown – start at the bottom of the hill and perform a set of LBC’s, American Hammers and Flutter kicks x 10 OYO then sprint to the top of the hill and back. Repeat sequence counting down by two’s (8..6..4, etc.) until we get to zero.


Time’s almost up so let’s head back to the flag with a quick stop on the way for 20 Mike Tyson’s IC called by Blart.




Announcements – Virtual run at Rankin Lake Saturday for Operation Sweet Tooth, see Pizza Man. Global 6k for Water May 19th, see Broke.


Prayer Request – Huckleberry, PAX who haven’t posted in a while.


Moleskin – Welcome to FNG Michael Sumner – Pink Panther, strong work on your first post. All PAX were pushing hard today and it’s a pleasure to be a part of such a strong group of HIM’s. All kind’s of EC going on before the workout; Blart and Pockets running, Wojo and Swimmer on the bikes, everyone pushing to get better.


Reach out to someone in this group  if there’s anything you need or are struggling with something. Life is tough enough as it is, you don’t have to go at it alone. On the flip side, if a brother reaches out to you, be there for him.


Ecclesiastes 4:9-10 says “Two are better than one, because they have a good return for their labor; If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.”


YHC took us out in prayer. As always, it is an honor.




Since I’m Broke I brought coupons for everyone

With rain forecasted for this morning, YHC put together an alternate Weinke just in case it was a downpour. Fortunately the Sky Q gave us a beautiful morning because the alternate plan involved the Gazebo which I noticed upon arrival had been torn down. It’s 7am and 8 HIM’s are standing around so let’s get started.




SSH x15IC, Don Q’s x15IC, 5 Burpee’s OYO. That’s enough, everybody head to the back of YHC’s truck and pick up your bricks. YHC asked PAX to think of the bricks as a burden that they would be carrying with them through the workout and to also be thinking of what other burdens they were carrying in their lives.


The Thang


There always seems to be a lot of mumble chatter at the Yank about Soccer Arms, so let’s do something about it.

Mosey up Main St. to the corner at Woodrow for Set #1 which was Alternating Curls, Overhead Press and Moroccan Nightclubs. 3 sets – x5,x10,x15 (it became evident at this point that the reps would need to increase going forward due to the ease with which the PAX were performing).

Mosey down Woodrow to Glenway and down to the parking lot behind the General Store for Set #2 which was Merkins, Sun Gods and Squats. 3 set – x10,x15,x20

Mosey across the tracks Airline where we will pay tribute to Freight. A premature Victory March was done at Midoriyama on Thursday, so the record needed to be set straight with a proper march. Zombie walk down Airline with 6 Kenny Williams (aka Bobby Hurley’s) instead of squats.

Mosey over to Mill St and down to the parking lot known as The Pit for Set #3 which was front raise, wall jumps and wall sit overhead press. 3 sets – x10,x15,x20

Mosey over to Myrtle St and to the front of Belmont Middle for Set #4 which was Step Up’s, Dips and Derkins. 3 sets – x10,x15,x20. At this point YHC decided to take a little breather and reminded the PAX that we don’t have to struggle with carrying our burdens by ourselves. Christ tells us in Matthew 11:28 “Come to me all who are weary and burdened and I will give you rest”. Paul also writes in Galatians 6:2 “Carry each other’s burdens, and in this way you will fulfill the law of Christ”. If you’re struggling with something give it to God and reach out to one of your brothers for help and support.

Mosey down to the side parking lot for some 11’s, Mike Tysons and Calf Raises.

Time is running out so mosey to the picnic shelter for some quick ab work. 45 sec AMRAP 15 sec recovery. Exercises were WWI’s, American Hammers, Nolan Ryan’s and LBC’s.

Mosey back to the flag for the pledge.




Announcements: Community Foundation Run upcoming, F3 Dad’s event tubing at Crowders Mtn, 2nd F bowling this Friday at Lake Wylie Bounce and Bowl, Global 6k for Water 5/19 more details coming. Great to see Norwood and Slim Shady back at TFY!


Prayer requests – Sly and M on his upcoming deployment, Norwood’s M and family dealing with the loss of her mother, those dealing with marital struggles, those battling addiction.


YHC took us out. Thanks for the opportunity to lead, it was a pleasure!

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