F3 Gastonia

Fitness, Fellowship, Faith

Author: Defib (page 1 of 3)

Burpees for breakfast!

I was fortunate enough to lead the group of pax for a Monday morning beatdown.  After a restful Sunday YHC was ready to get some.  All 12 pax arrived on time and no FNGs so quick disclaimer and then pledge…


Warmup – NOT – Started with a fast paced mosey down the street to first intersection.  Surprisingly there was very little waiting on any six – This group came to play.  Stop –  10 LBCs .  Run some more – Stop – 10 Merkins, run some more to “Gastone’s Hill”  Up we go stopping at each light with 5 Merkins.  At the top gather up and Indian run to Robinson elementary for some big boy setups then to parking lot for some 11’s.  I had not really written anything down so I asked for volunteers to call out exercises – Island called Mountain climbers on one side and Squirt called ….Hip Slappers – well that wouldn’t work so Gastone pipped up with Burpees (uh oh ) So 11s were completed with very little mumble chatter.  Then cross parking lot with lunges and burpee long jumps x2 (planned on three but had to omaha )  Moseyed back to Food Lion to shopping cart return to hold dip position for 10 count x 4 ( a real crowd pleaser – hey at least we weren’t running).  Finally Mosey to old Harris Teeter for some wall work – I didn’t forget you Squirt!- hip slappers ! and wall sits.  Finally moseyed to short wall for dips IC before arriving back at snoballs.  All in all it was a real ball buster workout with very little rest between sets and this group knocked it out.  Its a real testament to F3 to see everyone pushing and improving so much.


Prayers for Gastone’s family dealing with the ravages of Alzheimers


As always it was my honor to lead – Until next time – Defib OUT

This will not be fun

As the pax began to gather for another Monday morning beatdown the air became thick with anticipation.  With the dawn of 5:30 and no FNGs the disclaimer was made  “This will not be fun”.  Lots of disgruntled mumblechatter was sensed in the background but YHC was on a mission – wake this pack of men up and get them a good workout in to start the week – so without further delay…

Warm up:


Merkins x 20IC

LBC x 20 IC

Don Q x 20IC


Warm-up continued:  Mosey to the KFC rock quarry for some coupons.  Mumble chatter was overhead about size mattering and I reminded them that size always matters unfortunately I’m not sure all pax took this to heart as rocks were selected.

Then across the street for 11s – Overhead press and Merkins – a real crowd pleaser

With the pax starting to sweat it was time to mosey to old Harris Teeter parking lot for some wall sits with coupon – overhead press and straight out presses x2

The quads were really burning so it was time to shake them out with some Dora but with a twist – “Descending Dora” – 300 squats (with rock) 200 Merkins and 100 “Rockies” (Burpee with Rock).  This was quite ambitious and YHC was humbled by the rock – so time to Omaha after 50-70.  I felt it was quite the accomplishment so why not take a victory lap around the parking lot before heading back to return rock to its home and mosey back to pelicans. But wait whats this – a lonely little wall – how about some attention for this wall with 2 sets of dips x20 IC.  Astonishingly we still made it back for some Mary with Freddy Mercury, flutters and WWII sit ups.  At this point time was called and everyone breathed a sigh of relief.

Announcements: – convergence at Midoriyama 7am this Saturday


Prayer requests: T-square’s friend who recently lost her battle with pancreatic cancer

As always it was my pleasure to serve – Until next time


I can’t

The pub was filled Thursday morning with veteran runner looking for a new route.  Luckily YHC was ready with a challenging route.  In order to train for the BRR you need to think like the BRR. Unfortunately one nantan was not quite feeling it with lots of “I Can’ts” being  heard as we headed out.  However with grit an determination all PAX were able to complete a run characterized by significant hill repeats as we meandered through Gastone’s neighborhood before returning to the pub.  Runners chalked up approximately 600 feet of elevation gain.  When all was said and done no one was saying “I can’t” anymore.


Good Job men!!

Tabata Hell

It was a perfect weather Wednesday Nov 29th at SnoBalls and the pax were out in full force with 16 #HIM ready to Get Some.  Don’t know if it was the weather or having Brownstreak back but the morning somehow felt special so I mustered all the strength I had to deliver a beatdown the pax would soon want to forget.  After usual disclaimer started with warm-up at Whoopee pace:


20 SSH

10 Merkins,

25 Flutterkicks


Pledge then time to Get Some

The Thang:

Mosey to picnic tables for some upper body Tabata work

3 sets of merkins, 3 sets of Dips, 3 sets of Derkins AMAP for 30 sec each with 20 sec rest in between.  It was a real crowd pleaser (pretty sure no one could raise an arm afterwards as if they could I’m sure I would have been jacked). Mosey to parking lot for some ab work in the form of 11s with Flutterkicks and American Hammers.  Tclaps to Short Sale. who made it look like childs play.  Then mosey back to turd shack for another round of Tabata 3 sets of wall sits, Sumo Squats and Burpees again 30 sec each with 20 sec rest.  Wrap up by moseying back to SnoBalls for Stroganoff Flutters to exhaustion.  Strong work today by all who went head to head in a battle royale of you vs. you and won!


Pizzaman and site Q’s collecting shoes for needy

Christmas Party at Lotus Friday at 7PM

Convergence Saturday at Schiele – Bring a toy for Operation Sweet tooth – Other AOs closed down

Prayer Requests:

Sherman-  dealing with suicide in family.   Brownstreak, T-Square and all pax dealing with loss of family members and the stress that the holidays will bring.

Thanks for all pax in F3 family and the  encouragement we get from each other.  Thanks for healthy minds and bodies to post.  And special thanks to have Brownstreak back in action!!!

Adventures with Dora

11 strong poured into Martha’s for a mid summer Defib beatdown.  No FNGs so usual disclaimer and then warm-up

SSHx25, Moroccan Nightclubx35, Imperial Walkersx15, LBCx15 and Merkinsx10



Mosey to concessions where YHC noted today’s date as being Mick Jagger’s Birthday so I promised “Satisfaction”  I heard somewhere that Mick Jagger’s favorite daughter is named Dora (I think) So we dedicated this workout to her with three different rounds of Dora


Round one: Doracides : 100 Merkins, 200 LBC and 300 Squats. Partner two runs suicides in -between exercises

Round two: – mosey to picnic benches for Picnic Dora – 100 Derkins, 200 Dips and 300 Step-ups (Omaha after 150ish step ups)

Round Three: Mosey to center of parking lot for “Lazy Dora” – no running plank between sets of 10 – in aggregate 100 CDD, 200 Flutter, 300 SSH (Omaha again – out of time)

Mosey back to Pelicans for announcements and BOM

Prayer requests: Monk’s friend illness, T-Square and family


As always it was my honor and privilege to serve …Until next time Defib out


Double Dose Deck of Death

It was a great warm, humid, gloomy morning for a beatdown and 12 #HIM responded to the call.  No FNGs so standard disclaimer with no takers to go home



SSH x 20

Imperial Walkers x20

Don Quixote x 15 (for Whoopee)

Moroccan NC x 30

Merkins x 10

LBC x 20

Thang: Mosey to grocery store parking lot (as YHC promised no running – this was it)

Then proceeded with Deck of Death (Spades= Burpees, Clubs = Bobby Hurley, Diamonds = American Hammers and Hearts = Merkins) with a twist – When it was time for card to be turned the PAX had the option of trying to predict the suit – If the suit was successfully foretold then the number of reps was cut in half. However, if pax were unsuccessful at predicting suit then the number was doubled.  Kudos to Spiderman for his ability to count cards and save pax from numerous burpees and Merkins.  Unfortunately, Whoopee and MacGreggor were not so lucky subjecting us to 26 Bobby Hurleys and 22 Burpees.  52 cards turned just in time.

Mosey back to Pelicans for prayers and announcements



Once again Whoopee is teasing us with a Christmas party – June 10th (not sure if this is a pre- Christmas or post Christmas party) It will be at his house (Shhh its a surprise – don’t tell his wife) details to follow

June 10th is also date of next convergence Downtown

Relay race to be put together by PizzaMan

Murph on Monday May 29th at Martha’s – 7am

June 3 Gastone to guest Q F3 workout in Charlotte at Indy AO – come out and post to show support for our homegrown brother

Reminder – Speed for Need campaign is in full swing – @F3SPEEDFORNEED is collecting money for F3 inspired racing wheelchairs for children who have some form of disability confining them to wheelchairs.  @F3SPEEDFORNEED will fund and then push these children in races around the region.  Goal is to give these kids a chance to enjoy things that we take for granted AND to help F3Nation invigorate male leadership in the community


Prayer Requests:

Sherman’s brother lost a 1 year  old child suddenly to an accident – prayers for him and his family

Roscoe and his family

T- Square and his family

MacGreggor traveling back to China this Saturday


As always it was my honor to serve today – Until next time … Defib out



Midoriyama Bootcamp

10 gathered in the afternoon haze for Defib’s inaugural Q at Midoriyama.

No FNGs so standard disclaimer given with emphasis on Q’s ignorance.  Prior to start there were at least 3 trains that rumbled past the AO with Slaw complaining about not getting Burpees in so the warmup began with 3 Burpees OYO followed by the pledge.  Warmup continued with:

19 SSH

16 Don Quixote

13 LBC

The Thang:  YHC explained that F3 workouts were founded on the basis of a bootcamp style workout which includes a mixture of running and strength based exercises.  Again disclaimer was given that I have no military experience but I did watch Full Metal Jacket again last night for inspiration.

FYI Bootcamp is spelled:

B urpee

O verhead Press

O utlaw

T empo Merkin


A merican Hammer

M erkin

P eter Parker

The pax started at the flag and ran to 8 various corners of the parking lot to perform each of these as a group in cadence.  Bootcamp is notorious for continually getting harder and pushing men to their breaking point.  In that vein the workout commenced with the first “week” of bootcamp 5 reps each, second 10, third “week” 15 each and final “week” 20.  Mumble Chatter ensued and was persistent but tampered off when Pax hit 20 burpees.  Finished with 3 minutes of Mary with 10 WW I Situps, 10 LBC, 10 dying cockroaches, and to many flutter kicks from Tool Time and finally 22 for the vets.


Announcements: This weekend CSPAN will quest Q our convergence at the Yank – No Gashouse AO Saturday.  Also there will be ruck at 5:30 for extra credit.

Prayer Requests – Freight shared a story of an F3 brother in Tennessee whose son (age 5) has terminal brain cancer.  Pray for understanding and strength as this family has accepted God’s will.  This is a reminder that we are not in control and as leaders in our community sometimes its hard to not force our will on things and accept what God has planned for us.  Remember the best leaders are good listeners.

As always it was an honor to lead today.  Until next time Defib OUT


Rockin’ Monday

The pax strolled in through the gloom in a near catatonic state this morning.  8 of us braved the near perfect weather for an early morning beatdown.  Despite my clear warning (disclaimer) that I am not a professional and the pax should immediately get back in their cars no one was biting.


Warm-up – all IC

SSH x 20

Moroccan NC x 25

Imperial Walkers x 20

LBC x20

Merkins x10

Mountain Climbers x15


The Thang – mosey to KFC to claim a coupon (rock) from the garden.  Disclaimer number two given by YHC – “choose wisely”.  Mosey to Martha’s parking lot and circle up.  The pax then performed the following three sets of exercises: Curls, Tricep Curls, Overhead Press, Front Raises, Squats and American Hammers all with coupon.  After each set we did one lap around parking lot (a real crowd pleaser).  All exercises done IC.  Set one 1 was 10reps, Set 2 was 15reps  and set 3 was 20reps.  (Pax were quick to pick up pattern and stopped Q from mindlessly counting during some exercises)  After three sets and three laps we partnered up for Greta 1,2,3 (Doras evil twin who plays with rocks).  Typical Dora but with coupon – partner 1 runs across parking lot and leaves rock then runs back while partner 2 performs exercises.  Partner 2 then runs collects rock and runs back. – Rinse and Repeat.  Each team to perform in aggregate – 50 Blockees (omaha to 25), 100 Overhead Presses, 200 Curls. – Time!

Mosey back return rocks and circle up – Apologies to Mary which I planned for but ran out of time

Announcements – This Saturday Dr. Feelgood is organizing second F at community garden – Helpers including 2.0s welcome.  Other announcements in newsletter – check email – went out yesterday

Prayer requests for Dipstick’s family down in Myrtle Beach – a GoFundMe page has been set up for his family – see twitter

As always it was my honor to serve – Until next time – Defib out




Here a burp, there a burp, everywhere a burp-burp

10 Brave souls fought the extreme gravitational pull of the fartsack Monday morning and got out to Marthas for a classic Defib burpee inspired beatdown.  It was a beautiful winter morning with temps in the 50s and a light breeze which allowed YHC to push these 10 to their limits.

Warmup – all IC

SSH 25

LBC x 15

Flutter x 20

Don Quixote x 20

Pledge and disclaimer to get back in car not to follow this idiot


Mosey to Martha’s parking lot for a very quick round of 11s with Merkins and Flutter kicks.  Fastest round of 11s Ive ever seen – congrats to pax – then mosey to Concession stand to pair up and complete Dora with 100 Merkins, 200 LBC and 300 Squats.  Partner two runs 20 yards and does a burpee then runs back.  Next we moseyed back to parking lot for a 4 armed Starfish with a heart of burpees.  Pax ran to corners of the parking lot and performed 20 LBC, 20 Flutter kicks, 20 American Hammers and 20 Merkins, each time returning to center to do 5 Burpees.  After getting sufficiently gassed we did some Burpeethon training. Pax lined up and did Burpeebroad jumps across parking lot.  This was a real ball buster – TClaps to Bulldog.  Finally ended with 2 rounds of dips on picnic tables before moseying back to Pelicans.  As is customary on Monday’s not a whole lot of mumble chatter but lots of hard work and great encouragement.  Great way to start the week!!

Prayer requests went out to TopHat and his family on the loss of his brother.

Announcements: Bupreethon is April 29th each AO to field a team

As always it was my honor to serve the great men of F3 at Martha’s. Until next time – Defib out

And We Ran

Five strong runners posted in the gloom Thursday for our weekly run.  Well four initially then out of the darkness emerged Monk running down the road to the workout.  Nice EC from Monk who probably ran 10 this morning.

Disclaimer served as a warning and warm-up…lets Mosey

We set out toward Leonard and thru the neighborhood to Stroupe then over to New Hope and up to Hudson for return back to Hoffman and Publix.  Although YHC thought this would be 4.7 it turned out to be only 4.2 so EC around Duke and back to Publix for 4.8 was enough for me yet Stroganoff had other ideas needing to mentally complete 5 miles he circled the building to complete 5 miles.

Not a whole lot of mumble chatter for the morning – must have been the realization that the Palmetto 200 is real and will be here before you know it.  Strong work by all!


Ended with announcements (Burpeethon 4/29/17) and prayer requests (coworker of Monk’s going through some health issues ) were lifted up.

After COT we all got in our cars to go home except for Monk who kept on running – home – strong work Monk way to push!


As always it was my honor and pleasure to lead!

Until next time – Defib Out

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