F3 Gastonia

Fitness, Fellowship, Faith

Author: Buckeye (page 1 of 2)

The Storm after the storm?

In last weeks addition of The Storm we more than moseyed. This week the decision was made to take the Storm to the next level and not leave the parking lot.  In fact, we almost did not even leave the warm up circle.

SSH to warm up – no counting here, just SSH.  Whilst we all SSH I explained the exercises written in a circle along with a few coupons.  As usually Buckeye’s classics hits are playing in the background, for some reason the music from my speaker is louder here than when I Qued Folsom a couple weeks ago.  Everyone loved the music except for SisterAct.

The Circle of Pain Lab?  These exercises were written in a circle  in the parking lot prior to some EC.  Turns out, the exact number of PAX showed to match the exact number of exercises planned for the morning.   Serendipity?

  • Squat press with 30lb dumb bells
  • 45lb plate carrier
  • Mike Tyson’s
  • Swimmers
  • Shoulder flys with 10lb dumb bells
  • step back lunge
  • bear crawl
  • Freddy Mercury
  • Plank
  • Curls with 20lb dumb bells
  • reverse bear crawl – SisterAct mentioned that there is an actual name for these but I dont have time for that – so we will call them BEEP BEEP Bear Crawl
  • Run – see not pain lab – we actually had a running exercise
  • SSH

We made it through just over 2 rounds of this when Sargento had to leave us making our perfect numbers no so perfect any more.  Time for a change.  Lets mosey.   We completed a short mosey to the wall on the side of the school where one round of the stupid shuffle was completed because Termite had never experienced it before.  Mosey around the back of the school back to the flag.

Tunes were selected for stretching, as always, we stretch with Disney Princesses.  5 minutes of stretching later and its time.



  • Hike May 5th – its a Sunday morning – see Gastone for more info.
  • Sargento has the Q for the next addition of The Storm
  • Community Run on Saturday
  • 3rd F Friday night with very “special” guest ToolTime

Prayer Request:

  • Breakers family and friends
  • the pax

Dirt took us out in the COT

Thanks Men, it was fun!


More Than A Mosey – I thought the Goat was on Thursday?

Welcome to the premiere elite exclusive reclusive top of the line one and only running AO/Boot Camp in the Gaston region.  The Storm.   On Tap:  The Buckeye 5K.  3.2 miles of more than a mosey.

12 pax ready to go, I let them know that I am an idiot and if they follow me they are also idiots.

SSH in cadence, Plank.  First bad joke of the morning:  ACC gets 3 number 1 seeds in the NCAA tournament (not the NIT) – this was not taken well – I did let the pax know my first joke would be a bad one.  Merkins in cadence, Imperial Walkers in cadence.  Time Frame rolls in.  Lets start over, SSH, Merkins.  Lets Mosey, check that, this is more than a mosey today.  With snow in the forecast we need to hustle.  Average moving pace today was 8:07 over 3.19 miles.

Hustle to the statue round about.  Grab the six.  Plank. Plank.  Plank some more.  recover.  Lets step back lunge AMRAP.  Lunge, Lunge, Lunge.  Plank.  2nd bad joke of the morning brought to you by Sister Act:  Have you heard the joke about constipation?  …………………………..it has not come out yet.  Mike drop into  Mike Tyson’s in cadence, short demo for Radar.  Lets hustle.

Hustled to the stop sign near on our way to the Goat.  Plank.  Plank.  Plank.  We were in the middle of a neighborhood so Quiet shoulder taps in quiet cadence – I can not count this morning. Lets Hustle.

Hustled across Goat Island to the big bridge.  Plank for the six.  Half pax on one side, half on other.  Stupid shuffle to half way point of the bridge and switch sides.  This was a crowd favorite.  No jokes here.  Lets Hustle.

Hustled to the Church at the top of the hill – AMRAP good form Squats.  Pledge.  Hustle.

Hustled to the big bridge.  Bear crawl across the bridge – no walking or running is allowed on this bridge during an F3 bootcamp.  plank for the six.  Freddy Mercury with long extension AMRAP.  Recover.  Real Big Boys with full extension AMRAP.  SA and Broke were getting a rash – may need some Penicillin.  Lets Hustle.

Hustle back across the island into the neighborhood.  Plank.  Plank plank plank. Plank.  3rd bad joke of the morning brought to you by  – Sargento – a man walking into a doctors office wrapped only in cellophane – the doctor says – clearly I can see your nuts.  Lets Hustle.

Hustled back onto school property at the Storm – plank for the six.

Hustle – long Hustle back to the flag – Circle up as time expires.  3.18 on my watch.  Thanks for letting me Q today, it has always been a dream of mine to take the Storm to the Goat.

Prayer Requests

  • Sargento’s Mother in Law
  • SA wife and daughter traveling this weekend


  • Buckeye has the 9th – may have a co-q
  • Sargento has the 16th at the Storm
  • Dr. Seuss has the 23rd
  • The 13th is the community run
  • 3rd F on the 12th at Hush puppies church
  • May 5 hike with Gastone – Q-Source at the peak


Downtown downtown.

Thanks to bedpan for allowing me to lead on this morning. Thanks to SA and his patience with getting this bb posted.

Ssh, arm circles, imperial walkers

short mosey for some coupons.

Partner up. 3 sets of each exercise whilst your partner runs to the end of the parking lot and back. Music of choice this morning – Frank Sinatra. If you want the music changed you and your partner will have to perform 5 wolverine burpees.

Deep see divers, shoulder flies, crunchy frogs. I think. It has been a while since this actually happened. I had to call out some runners as I think they were actual lay faster than they were portraying.

SA and leppard did not like my music so they completed 5 wolverines on top of the other exercises.   At some point we add a farmer carry for all pax to carry 45 lb plates to the catering van and back.

circle up for some core time.  Extended cross, real big big boys, reverse hammers, extended cross and new favorite figure eights where we were lead by some music pax in “he’s got the whole world in his hands”

running low on time.  Few plank exercises and then mosey back for pledge.

Prayer request

  • community with the flu going around

-the pax


-top hats family



-rooster 3-2-2019

-Q Source Sunday’s at the coconut horse and crossroads

-Gastone is organizing a hike at mount Mitchell May 5th 5.5 miles up the mountain and 5.5 more back

Sparky takes us out in the BOM


A stranger from a strange land of Princesses, Disney Princesses

Waylon Jennings and the country outlaws are playing as the Pax roll in.

no rain, we have an FNG Todd.  Disclaimer, Let the music begin.  Disney Princess Radio leads off, If you want to change the station please complete 5 blockee’s.

SSH in cadence, Imperial walkers in cadence, Moroccan Night Clubs in cadence.

Grab some blocks and move to the tennis courts.  Thank  you Sparky for bringing the coupons.  We have 14 pax this morning and only 13 blocks, luckily (remember what luck is) we had some extra 45 lb plates to use as well.

Thrusters x 15, bear crawl across tennis court, 15 American hammers each side, nur across tennis court, 15 mike tysons, bear crawl across tennis court, 15 freddy mercury’s each leg, nur across tennis court, 15 step back lunges each leg then run back to the beginning.

after first set we plank for the six.

This time, we take turns farmer carrying the 45 lb plates around the tennis courts whilst the pax continues with 2 more rounds of the above exercises. The pax seem to be enjoying the music even singing along with the Disney Princesses.  I thought these Folsom boys were tough guys, but apparently they have a soft spot for Princesses, or maybe they are Princesses.  Show to know.

As we plank for the six to finish the 3rd round some start to complain about the music.

As we circle up for some core time, Montross completes 5 blockees and request some more Waylon Jennnings.  We keep passing the 45s and work through various ab exercises including fan favorite reverse American Hammers, Straight Leg Freddys, Figure Eights, Extended Cross and Real Big Boys.  Time is running out.  5 minutes of Stretching, 22 for the vets, take the coupons back to Sparky’s Truck.



  • Convergence 30th of March (not February) at Folsom

–  Blart looking for people for the Rooster.  this Saturday March 2.

–  Medicine Woman with Q on Thursday

  • Swimmer with Q coming on Saturday

  • Remember to visit different AOs periodically.

Prayer Requests

  • Pax, Allent Tates Mom, RockaBilly Mom has Surgery, the community, Lawson Family.

FNG Todd Mayo.  From Dallas, NC.  Went to North Gaston.  Roundup EH’d our new member.  He owns his own landscape company Gaston Land Services and works also as a FireFighter.  Some Names got tossed around including Chief (met with strong opposition by one pax in-particular – no names but we all know whom).  We find out he enjoys to Listen to Lady Gaga.  Montross offers up Meat Suit.  No other suggestions.  Please welcome Meat Suit.

Sister Act and Broke were not present. No sighting of Huck either.

Sparky Takes us out in the BOM

Welcome to the Storm

Dirt and Breaker Breaker with some EC

Let the Music Begin. Started out with some outlaw country.  Johnny Cash, Merle, Chris, Waylon, Willie, and the Boys.

SSH in Cadence, MNC in Cadence, Imperial Walker in Cadence.  Lets Mosey.

3 Rounds

3 exercises – Tiger Squat x 10, Merkin x 15, Crunchy Frog x 20

Sprint to end of row in parking lot, karaoke step to the first brick and back to row, nur to parking island, bear crawl to end of island and back, sprint to beginning.

plank between each set with shoulder taps and various planking positions for the 6

Mosey to next spot

3 Rounds

3 exercises – Mike Tysons x 10, American Hammer 20 each side, 30 squats

Sprint to end of row, karaoke step to first brick and back to row, nur to parking island, bear crawl around island, run to start, side shuffle to brick and back

flutter kicks between,  shady had a ten count in there, TopHat did not enjoy the music so we switched to The Black Keys Radio

Very short mosey.  next round – exercise followed by sprint.

Big Boys then sprint, single leg dead lift then sprint, oblique crunch then sprint, finally protractor called by moses then sprint.

Easy mosey back to the start.

Grabbed the pledge.

Change music to my daughters music channel for some stretching – lucky for us the perfect song for 5 minutes of stretching – Circle of Life – Lion King Sound Track.


CSAUP – sign up by 2-16, event is 2-23 with Stinky 2nd F immediately following at Buffalo Wild Wings

QSource on Sundays at 7:30 am

Prayer Requests

Breaker Breakers Family, the pax, special prayer for f3LKN lost a member recently.  TopHat father passed away Sunday.

Dr. Seuss Took us OUT in the COT aka BOM


is that a football?

13 Pax pushed the rock and this cool evening.  QIC was tossing a football and got some of the PAX excited.  17:30 hits, time to roll.

SSH 41 in cadence, merkins, MNC, Squats…. Mosey around parking lot past turd shack.  plank for six.  Whilst we here lets do some synchronized planking on the QIC.

Next we do a modified individual DORA.  Step back lunge, Mike Tysons, Freddy Mercury run to other end of parking lot and repeat 5x.

As you finish run laps around the large island in the middle of the parking lot.  Plank.  Synchronized plank (something about a Freight moon) into some merkins in cadence, I believe we did whilst complaining.

Next is Circle up for Global warming by the odd ones and bear crawl the evens around the circle.  Lots of confusion here.  Mostly due to the QIC not being very clear and some of the pack do not know odd or even number.  Mary.  Finish with a gentle mosey to the flag.  The football was not used.  Sorry SA.


Q source 7:30 am Sundays at Crossroads and The Horse

Anchorman filling Rice and Beans – nice work men.  January 29th, Tuesday.


SA daughter, Monk wants prayers for WetStone

PAX that have not been posting lately or injured.


Until Next Time

No rain?

6 regulars and one fng makes 7.

Disclaimer – I am not a professional, follow my exercises at your own risk, you vs you. Ssh in cadence, mnc, helos, merkins mosey to bbt. Time for some wall work. No anchorman not the stupid shuffle. Wall sits with shoulder work. The. Lunge across parking lot al gore for the six. Plank plank and more plank right into merkins in cadence. Orangeman with a joke about his nuts. It was a good laugh. Ask him about his nuts some time. Lunges back across the parking lot for more wallsits and shoulder work. More plank and merkins. Lunge again with al gore for the six. Plank. Lunge wallsits give a few ten creative ten counts by tiger, Orangeman and virus. Let’s mosey.

Downtown start with single leg dead lift 11 each leg followed by more plank. Money to next next next next corner and more dead lifts. Mix in some abdominal work here with single leg toe touches, heel raises and flutters. Mosey. More dead lifts at the next corner. Plank. Six shooters in cadence. Mosey to the wall. 2 rounds of derkins in cadence. Mary at the wall with each pax favorite abdominal exercises. Toe touches, protractor, hammers, big boys just to name a few. Mosey to the start as time expires.


Announcements- contact anchorman if you are interested in feeding the hungry in Charlotte Tuesday January 29th 6:45 pm to 8:30 pm meet at 6:15 pm to clown car.

Welcome fng Chad Collins. Named Doodles. National Guardsman for 6 years. Former Technical Draftsman, youth pastor for 16 years, planted a church 11 years ago now pastor at combined Epic Church with Linwood Church of God.

Prayer request- brokes friend recent diagnosis with terminal pancreatic cancer. My cousin with new diagnosis of stage 2 sarcoma.

Tiger took us out with a prayer.

See yall Thursday at Mydoryama.

Stormy McStormy Storm

6 pax plus 2 Rucker’s braved the warm and actually refreshing rain at the Goat. Warmed up moseyed. Ssh, merkins, abs, squats, lunges, burpees, wheelbarrowing, mike Tyson’s, crunchy frogs. The gates were open today. All pushed themselves, anyone else notice virus has been crushing these boot camps lately? Tesla, anchorman and dirt brought the respect and showed get-a-grip and myself how “it” is done. Broke was not here.


Prayers for Zoe and her family battling an unknown foe at this time. Prayers for Tesla’s 2.0 on his 21st birthday.

Sign up to Q.

See y’all Monday at Hollywood

Back by Popular Demand

12 pax plus 3 ruckers pushed some rocks, some carried them 2+ miles. Great energy on this the first day of 2019. Back by popular demand were some partner wheel barrels, the stupid shuffle, some ab work and a few bits of this new thing referred to as jogging (pronounced Yogging).

Prayer Requests – For all pax to start strong 2019, Zoe & Family battling another illness, Wanderer’s Uncle in Arizona battling recent Cancer Diagnosis.

Welcome FNG Klinger – entering 5th year and last year in the service, considering medical school after that. He is fast at running.

HIPAA and all AOs need Qs. sign up.

Until Thursday at the Goat.


My M just returned from a week in Europe with her mom.  During that time I was flying solo with two girls under 4 years old and was not able to post much.  Good to get back at it this AM.

No FNGs today, and I am an idiot.

Moroccan night clubs in cadence (31), Toy Soldiers (21), my favorite mercans (10), and squats (11).   Count off – we have 9.  Form two lines, mosey.  High Knees mosey in formation, butt kicks in formation, and finish at my jeep to get some coupons (no matter how you pronounce coupon).

4 sandbags – was supposed to use these a couple weeks ago last time I Qed at the goat, however, due to some unforeseen circumstances we were not able to enjoy them until today.  Unfortunately they were now significantly heavier due to collection of moisture.  The bags were originally supposed to show what the people on the coast would be dealing with prior to hurricane Florence, even all these weeks later I still believe they would remind us of the ongoing flooding in the lower areas near the coast.

Partner up 2 rounds (mayor, dolph and seuss made a super group). P1 runs to top of hill complete single flying squirrel, P2/P3 do work – train brought 5 prior to starting.

  1. Bobby Hurleys
  2. Plank sandbag lateral pull throughs
  3. Bicycles on your six
  4. Plank reaches

The sandbags got tore up here, this was a bit shortsighted on my part.  my plans for sandbag squats later would need an OMAHA.

Mosey to the pavilion

P1 runs to clock completes 5 flying squirrels, P2/P3 do work – no train this time. only time for one round.

  1. Squats – should have been sandbag squats – Orangeman was disappointed and commented on my nearsightedness.  Mayor mentioned he could not see anymore, Dolph offered to help.
  2. Pull Ups/let downs
  3. American Hammers
  4. more plank

Mosey to the goat island bridge – Orangeman and dolph sang whilst making the short mosey more enjoyable

Derkin Shuffle – feet on rail of bridge, shuffle hands across the bridge – switch sides at the half way point with your partner.  Lunge for those whom are feeling the burn.    Dirt was complaining about a height disadvantage.  Jokes were made.  All pax pushed hard.

Running out of time – 2 rounds of six shooter crunches in cadence – run back to the flag as time expires.  Almost forgot pledge, Orangeman was on point.

As usual, Seuss was crushing some runs, Dolph was being Dolph, and today Orangeman was a bit chatty.

Announcements – Burpeethon – Saturday Rankin Lake Park – Starts at 9 am,  come a little early, you can pay/register the day of the event.

Prayer Request – Breaker Breaker Family, Guidance for Orangemans Daughter, Friends of Virus dealing with Cancer Tx – both had successful surgery, Maddox Ritch and his Family, Officers in SC and the nation, and finally the PAX – allow each PAX to provide a positive example for family, friends, coworkers and anyone that we interact with throughout each day.



« Older posts

© 2019 F3 Gastonia

Theme by Anders NorenUp ↑