F3 Gastonia

Fitness, Fellowship, Faith

Author: Dr. Seuss (page 1 of 2)

Tour of Cramerton

Cold morning at the Goat, but not as cold as we thought. We warmed up quickly, and some of us found we had overdressed. A lot of moseying ensued, though Strava said we only did 1.6 miles..hmm.



Stretching: Hang; Right hand to Right foot, hand high; Left



Mosey across bridge to far parking lot

7 of Diamonds:

Round 1: 7 Burpees; mosey between

Round 2: 14 4-count flutter kicks; NUR between

Round 3: 21 CDD’s; Mosey between

Round 4: 28 Squats; NUR between


Mosey to lower lot by Rader Center


Round 1: 7 Merkins ; mosey between

Round 2: 14  American Hammers-count 1 side; NUR between

Round 3: 21 Lunges; Mosey between

Round 4: 28 LBC’s; NUR between


Mosey to lot at top of stairs.


Round 1: 7 Hand Release Merkins ; mosey between

Round 2: 14 Parker Peters; NUR between

Round 3: 21 SSH; Mosey between

Round 4: 28 Mountain Climbers; NUR between (Omaha’d)


Romans 8:28 And we know that for those who live God all things work together for good for those who are called according to His purpose.


Nomads to Metro on Saturday

Convergence, March 30 Folsom 7:00 am

Prayer Requests:

Tesla’ son..National Honor Society

Tatorhole’s daughter having a procedure


Thanks for coming out! Fun to lead!




“Preparedness is for the Birds.. Wing it”

8 Pax ran today.

Q Source on Preparedness was given by Alan Tate. Seven runners were in attendance along with Pizza Man and 2.0, Huckleberry, and Alan Tate (Q Source leader).

Eph. 6:14-15 Stand therefore, having fasten on the belt of truth, and having put on the breastplate of righteousness, and, as shoes for your feet, having put on the readiness given by the gospel of peace.

Preparedness..a mindset or a process?

Don’t leave prayer out of the process, as is the tendency.

4 Quadrants: Get right, Live right, lead right, leave right

Great job, Alan Tate, of preparing and delivering a great Q Source with stories and humor! So, as some feel  more comfortable doing things off the cuff, while others of us need to be more regimented, we all need to be preparing spiritually, mentally, physically, emotionally each day.

Prayer Requests:  illness of pax members and families, each other, Pizza Man’s M, Pax going to New Orleans

Announcements:  CSAUP, Rooster

Nice, steady run today everyone! Thankful for the opportunity to Q this great group of men!


All 4 Respect

On a cold, clear morning beneath the moon and planets, possibly Mars and Saturn, 4 HIMS warmed up quickly.



ALARM workout: Arm, Leg,Ab, R, M exercise

Warm-Up: Mosey to gazebo

Alarm1: oyo

A- Pull-ups x5

L-Lunges x10

A-Jump Squats x15

R-Rocky Balboa’s x20

M-Merkins x25



Alarm 2: with partner: one pax does a lap, other performs the exercise:

A- Dips x100

L-Squats x150

A-Flutter Kicks x200

R-Russian Twists x250

M-Mt. Climbers x300


Alarm 3: with partner

A- Pattycake Merkins x10

L- Partner Squats x15

A- Partner Nolan Ryan or Side plank with rotation clap x20

R- Reverse Crunch x25 IC with partner

M- Moroccan Nightclubs x30 IC with partner 4 count


Mosey to hill:

Everest (Lunge, squat, lunge, squat) to top of hill for:

Bat Wings ( Forward Arm Circles x20; Backwards Arm Circles x20; Seal claps x20; Overhead claps x20 -all in 4-count.)


Mosey to bridge for “The Burn” Squats

Mosey and back to gazebo for one round of Mary.


Eph 6 10 Be strong in The Lord and the strength of His might.


CSAUP- February 23

Rooster-March 3


Tesla’s friend Tracy and his wife Holly who is in declining health.

Keep Anchorman in prayer as he participates in 180 Weekend with his youth group.


Great work today, guys! Thanks for coming out!

Always a blessing to lead and serve,



We Felt the Burn

6 PAX out on a chilly morning, but we warmed up quick to some new routines which I think I’ll be incorporating into more of my Q’s.




Goof Balls-15 IC

Protractors-90, 45, 10 degrees

Plank Jacks-15 IC



Mosey to wall

60 seconds of : Wall Sit, air press, march.

30 seconds rinse and repeat


Pure Burn

Face wall for support.

Partial squat position- ¾ to a (90 degrees) squat X 10; .

Squat 1/2 to a deep squat X10.

Rinse and repeat


Mosey to gazebo



AMRAP One minute of rapid dips, 30 second rest  X2

AMRAP One minute of rapid step ups on wall, 30 second rest, repeat with other leg.


Charles Bronson

 At starting point, perform 50 SSH’s, sprint to 2nd point, 50 SSH, then Lunge to 3rd point, 50 SSH.

Mosey back to start.

40 American Hammers,  rinse/repeat.

30 CDD’s, rinse/repeat.

20 flutters (10 each leg), rinse/repeat.


Triple Nickel- The Bruce and the Cait

On sidewalk; Bruce -5 Merkins, crossing ankles on the up position

run up hill for Cait-5 Merkins, crossing ankles on the down position


Great group of guys out this morning. Missed you who weren’t here. Encouraged each other to reach out to those we hadn’t seen. I think all of us felt the heat on a cold morning.


God’s love for those who believe is comparable to His love for Jesus Christ. Ponder the fact that God loves His own as He loves His own Son.


New 2nd F opportunity on Friday.

Prayer Requests

YHC took us out.

Always thankful for you guys,






Mosey to gazebo for WARM UP:

Febreze– IC- 2 Big Boys, then sit with feet 6 inches off ground for 10 air presses, 4/20, 6/30, 8/40, 10/50


Still in gazebo around the Christmas tree, One Pax calls an exercise then runs a lap while the remaining Pax performs the routine AMRAP.

Fellowship Mosey across bridge (Dragon Walk Omaha’d due to conditions)


5 Burpees,

10 walking lunges each leg,

15 Imperial Walkers,

20 Merkins,

25 Plank Jacks,

30 Squats

SPMILB-OYO- back to bridge- 3 Sets

30 Seal Jacks,

25 Peter Parkers,

20 Monkey Humpers,

15 Imperial Walkers,

10 Walking Lunges each leg,

5 Bobby Hurleys

Fellowship mosey back to gazebo

Hurricane Hoedown: IC

7 seated flutter kicks

reclined flutter kicks

regular flutter kicks

LBC flutter kicks

Descending- 6,5,4,3,2

5 Burpees


Many Pax are doing the 40 day challenge initiated by Tiger.

Well, today was Proverbs 27. In it was verse 17- Iron sharpens iron, and one man sharpens another.

Basically, we are refreshed, challenged, motivated, by being around each other. You guys encourage me daily. So, let’s keep sharpening each other and remembering what Christ did on the cross and living in light of His sacrifice, death, and resurrection.


Convergence at Schiele on December 15 at 7am;

Christmas Party at Quiche’s place at 6pm same day. If you didn’t get the email invite, let one of us know.


Tiny Tim’s wife

Reach out to those that we’ve not seen in awhile


Name the FNG- Welcome Noah Fox aka Red Raider. Thanks Gumbo for bringing him and Storm out. Q fail on my part for not recognizing we had an FNG; I thought it was Storm from Tuesday..my apologies. Red Raider did say he was a twin:)

Anchorman took us out in prayer.

Again, what a blessing to get to work out, run, Q with you guys!!





“Cousin Emma”

9 HIMs posted at The Goat on what looks like one of the last of the warmer mornings this week.


Warm-up: SSH-IC;  Luge-IC;  Morrocan Nightclubs-IC; Randy’s-IC


Station 1:  X3

“Sugar Cookie”: Superman with leg kicks-10 IC

NUR up the hill

10 Hand Release Merkins + 10 WW1’s  OYO

Run down hill

Plank for six.

Station 2: X3

Dragon Walk over the bridge

20 Dips IC


20 Incline Merkins+20 Jump Lunges oyo

Back plank for six

Station 3: X3

Fellowship mosey back over bridge. ( Crab walk omaha’d due to slick bridge.)

Partner up for O.P.P= Partner 1 does Overhead Claps in People’s Chair while Partner 2 performs 30 Plank Jacks,  OYO;  flap jack

Station 4: As much as time allowed

Fellowship mosey to gazebo for squats IC


40 LBC’s+ 40 Wide-Arm Merkins  OYO

5 Burpees for the train

Time’s up!


Convergence on Saturday at Yank with 3rd F to follow

Christmas Party- December 15

Dirt’s VQ next Thursday

Prayer Requests/Praises


YHC took us out.

The word that I had (but forgot to tell) was just a reminder to encourage one another. God forgives us through Christ and He also befriends us. He is on His children’s side; He seeks after those who do not know Him.

I called this Q “Cousin Emma” from the episode of the Brady Bunch where Alice goes out of town and arranges for her “Drill Sergeant” cousin to take over.  Emma gets the whole Brady family up out of bed for running and “calisthenics”, much to the family’s chagrin; but some of them start to see the benefits.  I remember ol’ cousin Emma on mornings like this- when I wake up not feeling my best, or when it’s easier to stay in bed on chillier mornings. I always feel better for getting up and getting moving! If you weren’t out today, you were truly missed. You guys encourage, motivate, and give me the extra push for which I am always thankful! So, let’s encourage one another, reach out to those we haven’t seen for awhile, and keep posting!

I’m thankful for you and pray for you always!





Cyrus, by name

Good fellowship..and a lot of racing mumblechatter..was had by all at The Forge!

We discussed Cyrus the Great, or King Cyrus, and how God in His sovereignty had a plan for this guy. God named him specifically -about 150 years before he was even born-and called him to free the Jewish people from 70 years of captivity.

Can you imagine seeing your name in scripture and the role God has for you in His sovereign plan?

Keep the guys who are running the Bourbon Chase on October 12-13 in your prayers.


Florence Flutters

Thankful that the creek didn’t rise and that 10 HIMS came out and posted post-Florence.



Side Straddle Hops

Two Amigos

Crunchy Frogs (at least that’s what I meant to say;)


Mosey to gazebo for Batwings:

  • Forward Arm Circles; Backward Arm Circles; Seal Jacks; Overhead Claps- 20 IC, Mosey; 15 IC, Mosey; 10 IC, Mosey

Mosey to parking lot for:  Hurricane Hoedown (or Florence Flutters, as I renamed them for this workout):

  • Seated Flutter Kicks; Reclined Flutter Kicks, Normal Flutter Kicks, LBC Flutter Kicks- oyo in descending order 7,6,5,4,3,2,1

Following that, we chose a step for: 20 Johnny Dramas.

Mosey to bridge:

  •  Duck Walk across,
  •  Clowneys -oyo- 7 reps of 4 Jump Lunges + 4 Merkins

Mosey to hill for:

  • THE W.A.S.H: 1Pax Nur up hill and run down while partner performed the exercise, then flapjack.

50 Wide Arm Merkins

100 American Hammers

150 Step ups

200 High Knees

Announcements: JJ5K; Stop Soldier Suicide Speed for Need/5, 10 K; Burpeethon; Mcadenville Christmas 5K

Word: From Is. 41 The Lord is the everlasting God, the Creator of the ends of the earth. He does not faint or grow weary, His understanding is unsearchable. He gives power to the faint, and to him who has no might, He increases strength. (Note: God never suffers setbacks and He helps those who do).

Prayer Requests


Anchorman prayed us out.

As always, an honor and privilege to lead and serve!!

Dr. Seuss

No “Time” to Waste

11 HIM’s posted on a much less humid morning at the Goat.  The cool weather was invigorating and we got right to it.


Warm Up:

Moroccan Nightclubs

Hands of Time: Pax on six, all heads toward center, legs at 90 degrees. Each Pax counts off, lowering legs to 10 degrees and holding. Went “around the clock” three times.


Mosey to Gazebo for partner activities.

Partners do “Two Amigos” : Pax stand back to back, squat and hold; lower squat and hold IC.

5 Big Boy Sit Up-ups each

5 Booyah Merkins

Rinse and Repeat

Mosey to the Bridge for “SheHateMe: 10 Lunges/10 Plank Jacks to the end of the bridge.

At picnic tables, partners get back together for Dips, Step ups, Incline Merkins. One Pax performs the exercise while the other Pax runs a lap and flapjack.

Mosey to church parking lot for Ring of Fire:

Each Pax performs an exercise then moves clockwise until all routines are completed. The plan was to spend one minute on each exercise, but time got the best of us, so we spent thirty seconds on each. (I think we were happy about that when we got to the Side Straddle Squats):

Wide Arm Merkins, Toy Soldiers, LBC’s, Alternating Shoulder Taps, Sweat Angels, Dying Cockroaches, CDD’s, Side Straddle Squats (aka Little Gumby in the Woods, Hippa reminded me), American Hammers, High Knees

Mosey back to flag.


CSAUP this Saturday at 4 a.m.; Picnic at Sargento’s this Saturday at 5 p.m.; September 22: Stop Soldier Suicide Speed for Need 5K also JJ5K.


2 Cor. 5:21 For our sake, He made Him to be sin who knew no sin, so that, in Him, we might become the righteousness of God.

-God treated our sin-the sin of all who would believe in Christ-as if our sin belonged not to us, but to Christ Himself. He took our sin upon Himself.

-God also imputes the righteousness of Christ-a righteousness not our own-to all who believe in Christ. So, His righteousness is our righteousness.


Slim Shady and brother as they travel to Connecticut for funeral of his grandma.

Kids and teachers returning to school.

Tesla’s relative


YHC took us out.

Thanks so much for coming out and for working so hard! Thankful for you all; constantly praying for you all! So excited for some upcoming VQ’s.




Choose Your Partner



Mountain Climbers-10 IC;

Imperial Squats-10 IC;

Goofballs-10 IC;

Moroccan Nightclubs-10 IC


Mosey to bridge

Dan Taylor across the bridge ( 1 Squat/4 Lunge, 2 Squats/8 Lunges, etc)

Forties: Choose a partner

30 Dips/10 Pattycake Merkins; Take a lap

25 Dips/15 Pattycake Merkins; Lap

20 Dips/20 Patttycake Merkins: Lap

15 Dips/25 Pattycake Merkins: Lap

Pax lined up for Plank Jacks and Dominoes: Left hand high, first pax gets into plank and does 5 merkins until each pax has completed a set; Right hand high, rinse and repeat with 4 merkins.

Mosey to street for Captain Thors: 1 Big Boy sit up/4 American Hammers, etc.

Choose a partner for Dwight Howards:

Round 1: Pax 1 Jumps, both hands to wall, as high as possible; Pax 2 runs around the building, and switch

Round 2: Pax 1 Wall Sit/Air Presses; Pax 2 runs around the building, and switch

Round 1: Pax 1 Donkey Kicks; Pax 2 runs around the building, and switch

Choose a different partner

Round 1: Pax 1 LBC’s/Pax 2 Nur up hill, 5 burpees, runs back, and switch

Round 2: Pax 1 Flutter Kicks/Pax 2 Nur, 5 Jump squats, and switch

Round 3: PAx 1 Dying cockroaches/Pax 2 Nur, 5 SSH, and switch

Mosey to flag.

Prayer Requests:

Slim Shady-grandma

Anchorman-colleague’s son facing brain surgery


Mt Hollywood-next Monday, August 6, 5:30 at Mount Holly Middle School

Forge-Grits and Greens, Wednesday’s at 6:30

Word: 1 Peter 5:7 Casting all your anxieties on Him because He cares for you. Throw them all on Him; He does care for you


YHC took us out in prayer.

I almost titled this Backblast “Q Can’t Count” as I lost track a few times; but my goals were to give a full body workout and to encouragement fellowship in partners. This was my first Q as Site Q at The Goat, and I am thankful to God daily for f3 and all of you guys. You’re in my prayers constantly! Thankful that the weather held out and for the men that came out today! I’m honored, as always, to lead. Thanks, Dolph, for all your support and for taking the lead as site Q this past year!!

Over and out,




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