F3 Gastonia

Fitness, Fellowship, Faith

Author: Def Leppard (page 1 of 4)

Pull Me Up

16 strong at warming Midoriyama on a beautiful day in a crowded park. Great to see a big crowd so let’s get after it. Tool Time and Pizza Man were running so off they went at their super quick pace while the rest of us hit the warmup.

SSH x 10 IC, Cotton Pickers x 10 IC, Hillbillies x 10 IC, Pledge

Longish mosey around the softball fields to the middle parking lot where Sidewalk Chalk of Pain listed an exercise in 5 parking spots. Pick a parking spot to start and after the exercise run to the end of the parking lot around the trash can and back, then to the next spot. 10 Burpees, 20 Flutters, 30 CDD’s, 40 Squats, 50 Seal Jacks. I started in the CDD’s parking spot, of course. Everyone completed a full round, several completed a couple of extra spots. Mosey back to the flag, just because YHC forgot some needed items #QFail1. After a quick count off, mosey back to the small soccer field where a nice layout of various coupons await.

This is the No Soccer Arms portion of the workout. The larger armed guys (Defib, Slaw, Canteen and maybe one other) selected the larger blocks and many selected the half blocks and a few of us the smallest blocks. Curls x 30, On Your Six Chest Presses x 30, Tricep Curls x 30, Shrugs x 30 and Yes, Repeat.

With some time left, we set up for Frisbee Rules Football and count off by 2’s to split the teams that somehow we messed up #QFail2. Lots of scoring, no defensive penalties since Freight wasn’t here. Our play was throw it high to Easy Rider and it worked several times. I’m quite sure my team won, as usual when I write the backblast.

Mosey back to the flag.

Announcements: 3rd F Event at the Porch at Parkwood Friday at 7 pm, Speed for Need at the Community Foundation Run 5K this Saturday at 9 am.

COT remembering the ones mentioned. Remember Canteen as he is getting married in a few weeks. My son Logan is still having seizure problems.

*We ran over 2 miles and over 400 reps performed. Great to see Slaw back from work. Great to see Short Sale, Easy Rider, Roadie and Hipaa in the afternoon. Great to see Lil Sweet and Sidecar back with us. Gomer is back and feeling better but with a cracked rib. I forgot to share a word with the guys #QFail3 at the end about a 30 second video. The video shows a group of military guys easily going over a 10 foot wall working together. I meant to say how a man by himself could never get over that wall but together they not only did it, but did it in less than 30 seconds. That’s what having a group of your guys can do. They can pull you up and over walls you never could manage by yourself. This morning on the F3 Q Source tweet a guy named Bill Nye was talking about being the Q while still being injured. His question was how do I push these guys when most of them could leave me behind very quickly? I was struggling through the same question but my guys pulled me up and over that wall with them today. This is a reminder to keep asking guys to post. Keep checking on guys that need to come back. Keep posting yourself to help lift that guy that needs it.


Trail Run

I’m posting this for Gomer. Many of our regular pax are gearing up for the Relay Saturday so attendance was light but young Gomer was ready to lead the 5 Pax.


He calls for a mosey and somehow, we wind up on a trail about a mile later. Gomer calls for an exercise and then we return to the trail run. Few more exercises and mosey back to the flag with 2 miles done.

Plenty of time for some Mary so we take turns with Merkins, LBC’s, American Hammers, 25 Shoulder Tap Merkins (for Pizza Man), Low Slow Squats, Lunged to the turd shack and back, 22 for the Vets and time.

Announcements: Regular Saturday AO’s are open while many are running the F3 Gastonia Relay CSAUP. 3rd F event on Friday, April 13th at 7 p.m. at the Porch on Parkwood’s campus. Speed for Need at the Community Foundation Run on Saturday, April 14th hopefully with a large F3 presence.

Prayer Requests: My son Logan dealing with seizures, Allen Tate’s mother in law, Billy Madison’s inlaws, Guys running the Relay, Gomer.


*Gomer wasn’t feeling well the last part of his Q and we hope he is better soon. Sparrow is new to F3 and really pushed hard on that 2 mile trail run! Blart always helps lead the way and pushes everyone to get better. Tool Time is on the IR from exercising but got in 5 miles without messing up his hair. Who did he learn that hair thing from? Its always nice to run through the trails in the Spring and see the creek, trees, rocks and hills, well maybe not the hills!


Back In The Saddle

17 Strong today at Midoriyama for an old man Q. I haven’t Q’d in a while so it was great to be back on a sunny but cool afternoon. An FNG (Anthony Guida) so disclaimer was given. Edison in the house! Great to see him. Swimmer got in some EC on the mountain bike before we started. Sister Act has fled the state. Slaw was not there. Someone said Sandy V but I told them it was work related.

Warm Up, SSH x10, Arm Circles Forward and Reverse, Don Q’s x 10, Around this point was the obligatory no shirt scene by Ash Pond (sometimes its Slaw). It always happens, we’ve just learned to deal with it. Squats x 10, attempts were made to disrupt the counts but YHC had laser focus and didn’t miss any. There seemed to be extra mumblechatter about age, walking canes, being senile and arthritis but YHC had to block all that out. Pledge.

The Thang: Mosey to Dog Park Hill. I decided to combine Hill Sprints with BLIMPS. Crowd favorite! Several unfavorable comments were hurled at YHC but we proceeded with the plan.

Burpees x 10, Sprint the hill, touch the fence, sprint back down.

LBC’s x 20, Hill.

Imperial Walkers x 30, Hill.

Merkins x 40, Hill. Started feeling it about here.

Plank Jacks x 50, Hill. YHC was gasping.

Squats x 60, Hill. No mumblechatter now I noticed.

Circle Up for a count to be sure all 17 survived. We did.

Mosey to the playground, Billy Madison led Flutter Kicks waiting on the six.

5 chinup/pullups, 15 Dips, 3 Sets. Ouch! This was the point where several passing vehicles (even a police car) and Tool Time seemed to be gawking at Canteen. He does have perfect form on those pullups as does Defib. It’s quite disgusting and motivating at the same time!

Mosey back to Turd Shack 2 near the soccer fields for some wall work. Huckleberry would approve! It went something like this, I think.

Hip Slappers x 7

Hip Slappers x 7, LBC’s x 7

Hip Slappers x 7, LBC’s x 7, Low, Slow Squats x 7

Hip Slappers x 7, LBC’s x 7, Low, Slow Squats x 7, Merkins x 7

Hip Slappers x 7, LBC’s x 7, Low, Slow Squats x 7, Merkins x 7, LBFC’s x 7.

AYG back to the flag.

AW Tozer said “The driver on the highway is safe, not when he reads the signs but when he obeys them.” It is not enough to know the right way to live but we must strive to live the right way.


3rd F Forge Wednesdays 6:30 pm Grits and Greens in Lowell. Come and eat and have a great Bible study.

2nd F at Growlers Thursday 7 pm, Check with Sargento for a headcount.

Saturday, March 24th, 7:00 am Convergence at Folsom for all Saturday workouts. Whoopee, Freight and Tool Time Q and Painlab will be there.

Sat. April 7th, F3 Gaston Relay, Everyone please sign up. There will be a group for you.

Sat. April 14th, Community Foundation 5K, F3 and Speed for Need will be representing.

Prayer Requests: Wojo’s sister got great news about her health, my son Logan who is going through a lot with his seizure disorder. Guys on the IR.


** Great to see so many guys out today. It was great to have an FNG, named by his friend Sparrow, “Finch” after Jenny Finch because he is a pretty good softball pitcher. He pushed hard all workout. We didn’t run as much as my usual Q but we worked the upper body pretty well (over 400 reps) and still managed 1.7 miles or so. Billy Madison talked about the 3rd F Faith being what drew him to F3 at a time when he really needed it and how everyone should try to put a little 3rd F into each workout. As most know, I agree 100% with that and always do when YHC Q’s. Great to see the guys I haven’t seen in a while. Thanks to Tool Time and Tyson for picking up the six. Thanks for the push!

Marriage at Forge

Sorry for the delay posting for Forge on 2/21/18. 6 Pax show at Grits and Greens in Lowell for a Bible Study about marriage. I am certainly not a marriage expert but I have many difficult lesson over my 30+ years of marriage to my lovely bride. Here is the cliff notes version from the meeting.

Marriage is ordained by God and is a covenant between God, you and your spouse. “Have you not read that he who created them from the beginning made them male and female, and said, ‘Therefore a man shall leave his father and his mother and hold fast to his wife, and the two shall become one flesh’? So they are no longer two but one flesh. What therefore God has joined together let not man separate.” Matthew 19:4-6 I made an analogy about 3 ply thread being much stronger than 2 ply thread.

Attitude does matter.  “A gentle answer turns away wrath, but a harsh word stirs up anger.” Proverbs 15:1 We discussed keeping communication lines open, avoiding saying “always” and “never” and do not hold grudges. Mrs. Leppard has taught me about that one.

Change yourself. Being a better man and a better Christian can influence your wife and family. “But now faith, hope, love, abide these three; but the greatest of these is love.” 1 Corinthians 13:13  I told a story of a man I worked with who was saved much later in life mainly due to his wife’s example of love and how we each should strive for that type of love. Those who know us best should feel that type of love from us.

Say positive things about your wife publicly. “House and wealth are an inheritance from fathers, but a prudent wife is from the LORD.” Proverbs 19:14 This one may not seem as important but can make a world of difference to your spouse.

Try to keep our selfishness in check. Marriage for men is often fighting the battle of SELF. “All of us like sheep have gone astray, each of us has turned to his own way” Isaiah 53:  In a marriage, it is not about YOU anymore. I read something I liked that said, marriage shouldn’t be 50/50 but each spouse should strive to put in 60% while being content with 40% in return.

Now the one verse that could radically transform every marriage! For husbands, this means love your wives, just as Christ loved the church. He gave up his life for her.” Ephesians 5:25 This may be the most challenging verse in the Bible for a husband because Jesus set such a high standard. He literally gave his life for His bride (church). He calls us to love our wives with that same level of devotion. Jesus died for his bride but we often won’t pick up that item from the store. Jesus died for his bride but we often won’t fold that load of clothes. Jesus died for his bride but we often won’t sweep up that dirty floor. Jesus died for his bride but we often won’t fix a meal and clean up the kitchen. Let’s strive to love our wives as Christ loved His!

There were discussions after each point so thanks to the Pax for showing up.

Crazy Eights with 2 Jokers

Folsom 2-17-18 Disclaimer, warm up with SSH IC, and Abe Vigodas. Team Timberlake received a D6 die apiece, so they could pay a penalty of die roll number of eight count body builders to pass “real men” during the workout. Penalty goes both ways (suspect sort of like Team Timberlake members) if you got passed, you paid the price. Yes, Huck, the Q paid the penalty four times.


Mosey to picnic shed bottom of the parking lot. Lots of dice rolling. Eight merkins OYO.

Mosey to top of hill at park entrance. Plank for the six. Eight LBCs in cadence.

Back down the hill. Plank for the six.

PAX complained about soccer arms after second set of merkins.

Mosey to top of hill. Plank for the six.

Eight LBCs IC.

Back down the hill. Plank for the six.

More merkins.

Mosey to top of hill. Q had to pay. PAX did flutters for the six. Wasn’t the Q.

PAX collectively decided to be disobedient on counting 8 LBCs so Omahed to 88 OYO

Back down the hill. Q had to pay.

More merkins.

Mosey to top of hill. Q had to pay.

88 LBC’s.

Pledge at entrance flagpole.

Mosey to flag. Q had to pay. 22 Double shoulder taps IC for the vets. 88 LBC’s. 8 Merkins Ring of Fire. Announcements. Prayer requests. COT. YHC took them out.

Got Cussed and Didn’t Care

16 PAX, including one FNG, showed up on a Thursday afternoon for a fun run at Midoriyama.

I sent out a pre-blast about map reading to warn the PAX to avoid the upcoming beatdown.

I showed up early and pasted the AO with maps and symbols. There were 16 stations with either a triangle, diamond, circle, or square. Each symbol instructed PAX to perform 25 reps of the designated exercise. Triangles=merkins; circles=Mike Tysons; Squares=LBCs; and diamonds=burpees.

I told everyone the smartest thing they could do was get back in their cars and go home. Slaw was ordered to grab a “to go” bucket, run to the volleyball sandpit, fill the bucket with sand and return. Slaw also had to carry the bucket everywhere we went and off we go.

One FNG, so brief disclaimer, no warm up as this isn’t FIA. We counted off into two teams with the intent of one team running 16 to 1, and the other running 1-16, but, Omaha’d into individual efforts from 1-16.

Moseyed to Station 1 through Station 16. Ran 2.8 miles with 400 exercises. Q’d from the six. Or close to it. Much fun and mumble chatter was had by all.

It’s okay that two of you cussed me the entire way, and the rest sniped at me on social media. I forgive you crybabies. We will run farther the next time.

COT and a hearty welcome to Padawan.

Bals, Blocks and Bar Hopping

YHC was super excited! Due to illness and injury, got to pinch-pinch hit Q at Folsom for the first time! Watched Slaw and Sister Act get in some EC, as Sparky pulled in with his six playthings that I had asked him to bring. Sparky was early, and no one really believed it was possible twice in one week. Swimmer and Medicine Woman got out of their trucks and the PAX straggled in. All PAX looked fearfully at the Sparky’s trailer waiting on the bad news. The news was bad. Dolph was sick, and they got stuck with Oompa Loompa as Q.


Disclaimer, warm up with 25 SSH IC, Moroccan Night Clubs for Ash Pond. Pledge, then 12 Don Quixotes IC.


Pair up, grab a bar out of Sparky’s trailer, stick a cinderblock on each end. Sparky was early, can you believe it? Pick it up and mosey to lower parking lot. Mumble chatter that Q is only carrying a soccer ball. Q isn’t stupid. Three sets of mumble chatterers sent to bottom of parking lot hill with playthings. Remainder ground gear at top of lot.


Gather at the middle of the parking lot for 100 LBC IC. 25 Toy Soldiers IC. 60 second Plank. 25 Hillbillies IC. Countdown plank from 50. We hear a train, but, Q declares burpees are deferred.


Mosey back to top of parking. Split into two teams. Team A kicks soccer ball and Team B sprints after it, Team A does merkins till B returns with ball. Flip Flop. Rinse and repeat.

Next go around, Team A kicks soccer ball, then does merkins. Team B grabs bars and blocks and returns ball. Flip Flop. Merlot spill #1. Rinse and repeat. Both game and merlot!


Gather at the center of the parking lot. 100 more LBCs IC. Plank. Rosalitas IC. 60 second



Mosey to bottom of parking lot. Flutters IC. Merlot. Diddybop to picnic shelter for 40 dips IC, 50 inclines.


Diddybop to bottom of parking lot. Pair up, grab bars and blocks, mosey to middle of parking lot.

Ground the gear. Kick the ball, and alternating bearcrawl, Joe Hendrix and crabwalk after ball uphill both ways.


Pair up, grab bars and blocks, mosey to top of hill. Grab a block, grab a bar, or grab both. 20 Shoulder presses and 20 curls IC. Slaw gets punished for mentioning the Q wasn’t detailed oriented with a sprint down the hill to the picnic shelter for 5 burpees. Divide into 5 pairs and a triple. Sprint down in teams for 5 burpees, while remaining pax do merkins.


Grab a block, grab a bar, grab both or grab a ball. Semi-jailbreak back to shovel flag. Put playthings away like momma taught you in Sparky’s trailer. Sparky was early, can you believe it? 100 LBCs and 22 for the vets.


Prayer requests for friends, family and PAX on IR. COT and YHC took us out.


Family Reunion

YHC has been out for a few weeks with a sore hip joint so to motivate myself I signed up to Q and we had 16 strong for the reunion. Ash Pond and Blart (age 42) were not there. Swimmer who just turned 44 was there. Happy Birthday Swimmer! Tiger rolling in hot! Let’s get started.

Warm Up SSH x 15 IC, Cotton Pickers x 15 IC, CDD’s x 15 IC, Say the pledge. Quick count equals 16 so let’s mosey.

Mosey to the big soccer field on the left, meet in the center for Four Corners. Count off by 4’s, Each group goes to separate corners. 1’s perform Merkins x 20 IC. 2’s perform Plank Jacks x 20 IC. 3’s perform 20 LBC’s IC, 4’s perform 20 SSH IC. After each corner run back to the center with your group for 5 burpees then run to the next corner until we all had completed a cycle. Crowd pleaser.

Mosey to the Dog Park Hill. Run up the hill, touch the fence, run back down for 10 WWI sit ups. Repeat x 5. Another crowd pleaser.

Mosey to the long parking lot near the playground and find some curb. 10 Mike Tysons.

Mosey to the picnic shelter for 80 D’s. 20 Derkins, 20 (Hello) Dolly’s, 20 Dips, 20 Diamond Merkins. Repeated with 10 reps each.

Mosey back to the flag.

We talked about how life is fragile. A local family lost a 9 year old named Glenn Jackson after a long illness. I talked about how much of a fighter he was. We also talked about a fellow F3 Pax named Gremlin who passed away. Life is short. Tell those around how you feel. Don’t put off the important things. Tell others about God’s love.

Announcements: Rooster Relay is Saturday. Let Site Q’s know if you didn’t receive the newsletter in your email. It was a good read with our own Slaw telling about what F3 has done for him. Forge is a Wednesday night Bible Study/Discussion at Grits and Greens in Lowell at 6:30 p.m. with this week’s topic of forgiveness. This has been well attended the first 2 weeks but we have a large room to ourselves if we can fill it.

Prayer Requests: Glenn Jackson family, Gremlin’s family, friend of Arial openly talked about suicidal thoughts, all of our F3 brothers.

COT YHC took us out.

  • Great to be back in the gloom with the guys. It’s always a pleasure to lead and the Pax really pushed the rock today. We ran around 2.5 miles with around 340 reps. It was great to have that push from everyone today. I really needed it as I am not back to 100%. Y’all know how to make an old guy feel welcome. Even got an unusually long hug by a former Nantan! I missed you too! Love seeing Tyson, Mr. Bubbles and Arial (Bridges brothers) working out together. Great to see Lil Sweet back as his work has been busy lately. Birthday boy Swimmer was getting it done today and even helped me count merkins when I was out of breath. Tool Time, Tyson and Slaw pushing the pace as usual forcing all of us to keep up! Floppy Disk must have been in a hurry to get back to the flag as he showed the famous Floppy sprint towards the end!

Football and Rugby Sprints

10 strong on a perfect day for a workout at Midoriyama. Slaw thankfully had his shirt on. Pizza Man got in an extra 1.5 miles (EC) in probably 10 minutes. Great to have JJ with us for his first visit to Midoriyama and it’s always good to have a fellow Tarheel fan. I knew many of our HIM’s have a busy time in this season so I was happy with the turnout. Believe it or not, you will definitely miss all of the kid’s holiday programs and activities when they are gone! Let’s get after it.

Warmup was short. SSH x 5, Cotton Pickers x 5, Hillbillies x 5. Mumblechatter started, even with no Freight or Tool Time.

Mosey to the parking lot near softball Field #4 to find 5 parking spots with sidewalk chalk listing 5 exercises:

10 burpees, 20 Flutter Kicks, 30 CDD’s, 40 Squats, 50 Seal Jacks with each guy starting in a different parking spot. Run a lap around the two parking lots after each exercise. Some guys got in more than a cycle but Q stopped after one cycle. Reminder that this exercise is a lot like our lives. It may seem others are way ahead of you but we each start in different places and have to keep running our own race each day. Each guy is running the same race as you so be open to help each other when you can.

Mosey to the playground, several 2.0’s playing, Omaha, so keep moseying to the small soccer field. 2 bricks awaiting each Pax on the soccer field end line.

Curls x 50

On Your Six Chest Presses x 50

Put down the blocks for Freddie Mercuries (14 IC or so) until Q says Sprint, then sprint to the mid field line, sprint back to the end line then walk back to the mid field line (Sprint, sprint, walk which is suppose to imitate a Rugby match).

WWI’s (OYO) at midfield until Q says Sprint, then sprint to end line, sprint back to mid field line, then walk back to end line. (Wojo would have loved these.)

Repeat this starting with the curls. Crowdpleaser!

Mosey back to playground for 5 pullups, 10 American Hammers x 3 sets.

Mosey to the parking lot near the turd shack for Frisbee Rules Football. YHC had a nice size area with pylons marking the end zones. Pax counted off and split into teams. Had this been traditional football, I believe my team would have easily won, but playing this less than manly version of the game, the other team squeaked out a very close one but I can’t seem to remember the very close score. Speed seemed to be the deciding factor as Pizza Man and Sister Act together were a blur in the gloom! They even ran a basketball fast break one time but traveling was called. There were several Unnecessary Roughness/Illegal Contact penalties that were missed but I am sure fines will be applied when the league office reviews the tape.

I had a short word asking each guy to think about goals for 2018 and be planning on ways to accomplish those in the new year. Remember the Reason for the Season!

Mosey back to the flag. Pledge. 22 for the Vets led by Oompa Loompa. Announcements, Joe Davis Run in Fort Mill Jan. 6th.

Prayer Requests


*I challenge each Pax to try to post a little more in 2018 and EH a few more guys! An F3 saying is so true, “F3 was what I didn’t know I needed.” I was in pretty good shape, had a few good friends, always tried to live out my faith but F3 has increased all of those areas in my life. Thanks for the chance to lead and thanks to all of the F3 Gastonia HIM’s for a great year!


Folsom Trio

Three PAX showed up for a Sparky-less beat down minus both the Q and coupons from Slaw.


Volt, Hank, Oompa Loompa.

(Huck, Slaw & Longhorn Roadie were not there)


No warmup.

Mosey to flag pole for pledge.

Mosey to parking lot for lunges.

Rinse and repeat.

Mosey to tennis court for suicide elevens.

AB fab time.

Mosey to parking lot.

22 for the vets.

YHC took us out

Medicine Woman on IR

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