F3 Gastonia

Fitness, Fellowship, Faith

Author: Def Leppard (page 1 of 4)

Slam Ball

15 strong men at Midoriyama for a Canteen beatdown. Swimmer and Floppy Disk went mountain bike riding. I’ll try to remember what we did.

Warmup SSH x 10

Mosey to the first soccer field. Awaiting were 2 tractor tires and some cinder blocks and we carried (2) 30 lb. Slam balls. We split into 2 teams. First guy on each team lifts the ball over his head and slams it on the ground 5 times, then flips the tire 5 times, runs to the end of the field while the next guy slams the ball until each team is finished. Rinse and repeat except this time adding 5 push ups and carrying 2 cinder blocks to the tire flips and slam balls. Ouch!

Next up was 4 corners with 15 merkins, 15 squats, 15 Xmen crunches, 15 American hammers with karaoke on the longer field lengths and nur (run backwards) the shorter lengths. Rinse and repeat. Some decided to also sing karaoke as they ran it. The guy singing Randy Travis was pretty good! Reba McIntyre and Meatloaf needed some work. Throughout the workout Slaw kept trying to distract the Q requesting burpees but the Q stated firmly, NO Burpees!

Mosey to a hill with the slam balls and split back into 2 teams. Bear Crawl up the hill pushing the Slam Ball and when you got to the top, let the Slam Ball roll back down to the next guy. Rinse and repeat. Several of the Pax had their bear crawl form questioned.

Mosey back to the flag stopping at each light pole for 15 merkins. Back at the flag for 6 MOM. Freddie Mercuries, Flutter Kicks, Crunchy Frogs and some kind of cross over merkins.

Convergence at Midoriyama this Saturday June 9th at 7 a.m.
Forge Bible Study Wednesday nights at Grits N Greens at 6:30 p.m.
Saturday, June 16th at Folsom is the 2.0 workout at 7:00 a.m. followed by breakfast.

Sidecar requested prayer for the Self family. Tiger requested prayer for a family who lost a child to a sudden illness. Def Leppard’s son and there may have been others missed. Lift up each other.
Great to have some newer guys to Midoriyama, Mario and Step Down. They are pushing hard.

Self Control at Forge

5 men rolled into Grits N Greens for a meal and a short study on self-control. Proverbs 25:28 says Like a city whose walls are broken through is a person who lacks self-control.” I asked each man  what would they do if someone came into the restaurant and slapped them across the face. How would you handle that when you were 20? How would you handle that if your family was sitting there? How would you handle that if you were sitting in a church service? Would you have any self-control to “turn the other cheek” as the scriptures ask us to do. I am sure most of us aren’t where we need to be as far as 100% self-control but we should be striving to get better each day. Self-Control is a very broad subject but a very personal one. We each are faced daily with decisions that test our self-control. A Focus on The Family article said this, Self-Control is the discipline of saying “no” for the sake of a bigger and better “yes”. We discussed a few of the areas that require self-control. Overeating, greed, gossip, lust, anger, materialistic and pride. We discussed what we gain when we have self-control, not what we lose for each item on this list


How do we improve our self-control? The end of Galatians 5:25 says “let us keep in step with the Spirit”. I believe attending church regularly is one of the best ways to “keep in step with the Spirit” as I have seen this work many times in my own life when I was straying away from areas of self-control. We can improve self-control also by keeping company with people who exhibit it. I remember what Moses (our F3 Moses, not the Old Testament one) said when he began coming to Forge. He said he thought he needed some better friends. That is an excellent recognition of someone striving to be better. Do you need better friends? Are you improving your friends or are they influencing you in a negative way? I told of a friend of mine who I have seen in several situations keep his mouth shut and his anger inside when I would’ve not been so inclined. He knew to “keep in step with the Spirit” in a way that amazed me. We should all be striving to have that kind of self-control in all situations. You don’t want to be known for the one time in your life when you lost control. Our F3 brothers can help inspire us and help us keep in step with our self-control  if we stay plugged in to the group and keep posting.

Thanks to the men who came out and if you don’t have a place to be each Wednesday at 6:30 pm, give Forge a try. We will begin next week studying different men from the Bible. Our F3 Moses will discuss Gideon. Freight wanted me to tell everyone (especially Roscoe) that Sparky had strawberry cobbler with ice cream.

Loaded Dice

Disclaimer, warm up with MNC while FNG joins circle, 10 SSH.

Forgot to pledge. Communist Q.

Simple game of chance, roll two dice, perform what the chart says based on die rolls.

Midoriyama (being mathematically challenged) could not have made worse rolls against the odds.

We rolled Elevens three times. First was Squats, run to turd shack, more Squats, run to woods. At least it took up time.

Then we rolled Elevens again.
Squats and WW ones.

Then SSH four times, Flutters twice, Hammers twice, Mountain Climbers,
Donkey Kicks, Hillbillies, then Elevens again.

Flutters and Hillbillies.

Closed with Burpees.

Welcome to the Two FNG’s Hooch (Adam Wilson) and Shocker (Omer Shedd). Way to push guys!

Prayers requests: Def’s travel, Sidecar’s uncle, each other.
YHC took us out.

Folsom Discipline

Sparky asked for a Folsom Saturday Q and I agreed. The Folsom guys have been really pushing the rock lately so you can’t bring a substandard weinke or the mumblechatter could turn ugly. I arrive around 6:25 and see a big group which is always what you want to see. 18 HIM’s ready to get after it. I like to keep it moving so let’s get started!

Warm Up SSH x 10 IC, Hillbillies x 10 IC, Mosey to the Flag near the road, Pledge, Low Slow Squats x 10 IC, Penguins x 10 IC

Mosey to the pond with the new Pier, can’t because there are fishermen already there, so keep moseying to the large parking lot near the softball field. This was going to be Wilt Chamberlains (100) but YHC “Omaha”ed (is that a word) to 53 (some old guy’s age) but IC so ’twas not easy. LBC’s x 53 IC run back to parking lot near pond and return. Squats IC x 53, run to end parking lot. Flutter Kicks x  53 IC, run to the end of the parking and return. Lunges back to the parking lot entrance. Somewhere in here, while I am trying to catch my breath, we discussed today’s topic, Discipline. I shared the story of my wife’s friend who is a doctor who told her one time that she was never the smartest in any of her schools but she was very disciplined to become a doctor. I read from Navy Seal Jocko Willink’s book, Discipline Equals Freedom. “Don’t worry about motivation. Motivation is fickle. It comes and goes. It is unreliable and when you are counting on motivation to get your goals accomplished – you will likely fall short. So, don’t expect to be motivated every day to get out there and make things happen. You won’t be. Don’t count on motivation. Count on discipline. You know what you have to do. So. Make yourself do it. You do that with Discipline.” Roscoe added “If you don’t feel like posting, go anyway and let the guys pull you through that day. Be disciplined to show up.” Aye!

Mosey back to the playground for a Def Leppard Six Pack. 5 pull ups, 1 CDD. 4 pull ups 2 CDD’s, 3 pull ups, 3 CDD’s, 2 pull ups, 4 CDD’s, 1 pullup, 5 CDD’s. If you must know I am infamous for my CDD form and 5 pull ups is about all I can do at a time. Sister Act had to leave to go to yet another Dance competition about this time. He is kinda group text famous for his outfits and makeup. Ask a Folsom guy, they can show you.

Mosey to the tennis courts for Red Barchetta. After consulting with several music experts (Roscoe, Short Sale and Whoopee) it was decided this is pronounced with a “sh”. I borrowed this from a (noted Rush fan Whoopee) Q a while back. Sprint the length of the tennis courts then 100 SSH (my calves), run back to start and wait on the six. Sprint 75 yards (4 courts) do 75 Mountain Climbers, run back to the start. Sprint 50 yards (3 Courts) 50 LBC’s and run back to the start. Sprint 25 yards (2 Courts) do 25 Merkins. Sprint 10 yards (1 court) 10 burpees, run back to the start.

Stay on the tennis courts and count off  by 1’s and 2’s. 1’s on one side of the nets and 2’s on the other for Wojo’s Sprint Relay. We had 2 teams of 8, 4 stay on this end and 4 to the other end for each team. When I say go, the first guy for each team here sprints to the other end and then the next guy on his team goes to see which team finishes first. Now, when I say these guys got after it, I mean they got after it. Several of these guys (we checked on Strava) were in the 3 to 4 minute/mile pace range and the race was close and hopefully no one was hurt. Every Single Man was pushing with all they had and it was great to see! Gumby’s legs looked like a cartoon they were going so fast!

Like I said, I like to include a lot in my Q’s so a few minutes left. Time for some Frisbee Rules Football on the tennis courts. This was supposed to be in our parking lot near the pier but no time today. Too many guys in a too small space but touchdowns were scored and touchdowns were dropped. Mosey back to the flag.

More on discipline from Jocko. “It happens in the darkness of the early morning. In solitude. Where I try. And I try. And I try again. With everything I have, to be the best that I can possibly be. Better than I was yesterday. Better than people thought I could be. Better than I thought I could be. Faster and Stronger and smarter. And claim one victory that no one can ever take away from me. Ever. A victory that is earned every single day. A victory achieved because: I will not stop.”

The Darkness

The sun doesn’t shine every day. The storms will come. There are times when the nights will be long and dark and you will be alone. There will be times when the darkness seems to consume everything. But don’t let it consume you. Don’t let it consume you. Even in the darkest times. Even in the strongest storms. Even when the sun is blotted out and the world is falling apart. The Darkness cannot extinguish your light. You. Your WILL. Your determination. No matter what is happening – no matter how hard the fight is. As long as you keep fighting – you win. Only surrender is defeat. Only quitting is the end. Because the Darkness only wins if you let it. Do not let the Darkness win. Fight. Fight on. To fight against the Darkness is to win. Fight on.”

Announcements: Speed for Need has a race on May 28th in Charlotte. Folsom will be having a 2.0 friendly workout once per month during summer months on Saturday at 7:00 am. Roscoe announced the 40 day Challenge Part Deux. Whoopee asked us to help keep each other accountable.

Prayer Requests: Breaker Breaker’s friend battling cancer and his aunt, JK2’s dad, every guy has unspoken prayer concerns.

COT: Sparky with his 2.0’s joined us and took us out in prayer. Coffeeteria at Country Kitchen.

*Thanks to all the guys who posted today. It means so much to the Q to have a large group. Thanks to Pizza Man and Slaw and anyone else who picked up the six. That is an important part of our workouts. Thanks to Whoopee and Roscoe for their encouraging words. Thanks to Huckleberry for being so honest and an inspiration to me. Thanks to the Folsom regulars Roadie, Medicine Woman, Volt, Montross, Gumby and Sparky for showing me and us all how to keep pushing. To be honest, I didn’t feel great today. I was tired and sore from posting Thursday and Friday and had a late night but the group pulled me through today as they have many times!

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.

Older posts

© 2018 F3 Gastonia

Theme by Anders NorenUp ↑