F3 Gastonia

Fitness, Fellowship, Faith

Author: Freight (page 1 of 11)


11 was the count at Midoryama on Thursday for my first Q in quite a while.


SSH x 20ic

Goofballs x 10 ic for Doby. I thought he would enjoy seeing these grown men dance like that.

Don Q x 10ic

The Thang:

I often offer the PAX an option when Qing. Despite what Def Leppard says there are actually options. I couldn’t decide what I wanted to do so I wrote a bunch of different mini workouts on a paper and numbered them 1-7. Doby had the honors of choosing for us. Below are the options that we did but not in this order.

  1. EMOM(every minute on the minute) for 5 minutes-5 squats, 10 donkey kicks, 3 broad jumps
  2. 6 rounds-10 merkins, 15 v-ups, 20 squats. Those v-ups started to suck!
  3. As many rounds as possible in 7 minutes-Broad jump across parking lot, lunge back.
  4. 21, 15, 9(do the 21 of each then do 15 then do 9)-Burpee, WWI. Crowd pleaser!
  5. EMOM-5 pullups, 10 merkins, 15 squats
  6. 21, 15, 9-jump squat,  merkin

All in all I broke a pretty good sweat. I hope everyone else enjoyed it.



Announcements-The Christmas party has moved to Lewis Farm, Operation Sweet Tooth gifts due Saturday at the Convergence at Gashouse 7:00am

Prayer Request-YHC Grandpa, DL’s daughters graduation, Broke, Golddigger and Fiancee


Having been on the IR since The Bourbon Chase I have to tell you guys that you mean more to me than I can ever say. Not being able to post I quickly started to slide back into a sadclown. I’m so out of shape now compared to where I was that it’s really difficult to have to suffer through that conditioning again. However knowing you will be there makes all the difference!

Gravy Gut

12 men found their way out of the fartsack to burn of the Thanksgiving gut. It was cold, windy and I was still full and sluggish. Oh well I volunteered for this!


Let’s mosey to the deck to get out of the wind.


Seal Jacks x 15ic

Low Slow Slaw Squat x 15ic

Morroccan Nightclubs for a while. For added work throw in your longhorns!

CDD x 10ic

Flutter kicks x 10ic

LBC x 10ic

Man it’s hard to bend at the belly!

The Thang:

3 exercises on each level(we did 4 levels). Starting with 15 of each.

1st level-Donkey Kicks, Wall sit and march, Freddy Mercury

2nd level-Ski burps, lunges, dirty hookups

3rd level-bird dogs, plank jacks, broad jumps

4th level-Eddy Gordo(ask and I can show you), squats, burpees

Joe Hendricks on all the ramps going up of course!

Crab walk each one and mosey back to the bottom.

Do again but this time 10 each.

Running low on time I gave Golddigger the chose of option 1 or 2. He chose so we headed back to the flag.

Deep sea divers-15 up and 10 back down.

Circle up for the Iron Hulk. We had 12 so everyone got a chance to call it. 12/48 was the last count.

Pizza Man lead a few exercises while I grabbed my phone.

Sorry guys maybe next time we will do shoulders!



Announcements-SFN C-town, Christmas party 12/15 info coming

Prayer Request- Family, Addictions


A little word about how you are never truly not a sadclown. He is always there waiting to come out! Great to be out today. Do not take it for granted!

The Rock Pushes Back

Some days you push the rock and some days it feels like the rock pushes you! The rock pushing back is what I was going for today when 17 other men joined me at Midoriyama. YHC’s M was a little late getting home from work so I came in  hot and a little late. No worries Def Leppard and Pizza Man had me covered on the warmup.


SSH x 25ic

Don Q x 10ic

LBC x 25ic

10 Burpees OYO

Morrocan Nightclubs

Let’s Mosey!

The Thang:

Partner up and each team gets a block. SA knew what was coming and really pouted about. 11’s with a partner-burpees on one end, run about70 yds, handslap merkins on the other. Take turns carrying the block. We did this one some time back and man does it suck!!!

Stay with your partner. P1 NUR’s up the hill carrying the block while P2 does squats. rotate,  do 150 together

Round 2( I may have heard a few cuss words) this time do 100 merkins.

Mosey back to the Flag.

Wall sits with hallelujah and punches to finish it out. SA participated in some of this.


Announcements-Convergence Nov 10th at The Yank, Burpeethon this Saturday BE THERE!, Get signed up for Christmastown 5K

Prayer Request-Several Kids


Forgot to Pledge. We’ll say they did it before I got there.


11 PAX posted at Midoriyama last Thursday. This is a little late but I’ve been busy with a little mosey in the hills. I had a brutal workout planned but on the eve of the BRR it was decided I would be filling in as a runner. So I left the fate of the workout in the PAX hands. You choose option 1 or 2? They chose 2 thank goodness! Def Leppard isn’t convinced there ever was any other option. He has trust issues.

Warmup: The usual

The Thang: option 1 will be saved for another day. Option 2 was let’s run around and I’ll make stuff up as we go. Usually these are the worst kind!


Announcements-JJ5k,SFN race, Burpeethon Oct 6


Prayer Request

Moleskin: YHC talked about training and always being able to step up when called upon. No matter if it is something physical or mental we shouldn’t need a reason to train. We should always be preparing for when something happens. Always Be Training! ABT! If you are you will be ready!


6 PAX posted at Crossroads Sunday morning for what YHC was calling the recovery ruck. 5 had run in the CSAUP the day before and the other was often seen on the course(T-Claps to Hacksaw for his support). I decided to step up the ruck a little by adding some stuff to carry. We threw in some bricks and 2-20lbs dumb bells. Even a 5 lbs brick gets a little taxing on the hands after a while. We weren’t fast today but we had some good conversations(the best part of rucking)! All in all we did a little over 4 miles. Hacksaw was doing curls the whole time. SA complained a lot but was amazed at how many calories his watch said he burned. Golddigger struggled with walking and not running.  Either way these guys all came out and got after again!

Bat Flippers

12 PAX posted on Thursday at Midoriyama. YHC is a little late on the BB due to going out of town the next morning. But hey at least it’s done before the next Midoriyama workout. I had a special workout planned for some of the bat flippers that come out but to my surprise they didn’t show. No offense to those that did I just had a few particular PAX in mind. That being said I decided to improvise and save my batflipper workout for another day. Here is what I remember.


Butt kickers, high knees, SSH, Morroccan nightclubs

The Thang:

NUR up and down the hill 5 times

Joe Hendricks x 3

10 Calf Raises on each step-in hindsight not a good idea before going to the mtn’s biking for three days!

Merkins and pullups

Victory march-lunge lunge Bobby Hurley

Wall sits

Step ups and tridips

Finished with 2 minutes of AMRAP burpees. How many can you do? A brother from Lake Norman did 50 in the middle of a Goruck tough after completing a Goruck heavy!!!!!


Good Job Everyone!


5 PAX attended The Forge this week. YHC led the group on a discussion of Thomas one of the 12 Apostles. We all at least know a little about Thomas. 2000 years later we still call people doubting Thomas’s. What we have found from  our study is that this is an unfair name for him. Thomas didn’t doubt anymore than the rest of the group. What we did find is that Thomas was so devoted, so loyal to Jesus that in John 11:16 he was ready to die with him.

Other vs covered-John 14:4, 20:24

My Lord and My God!


Next week Def Leppard takes on Paul! Or least some of it


30 PAX and 2.0’s came out to the Folsom 2.0 day today. Great job on making this a monthly day during the summer guys! It has been a hit! It is very important that we be role models for our kids. There are some bad ones out there that they could be following.

Roadie lead us from the start.


SSH x 10ic, Squats and something else.

I have to say Roadie did a great job of explaining some of our weird ways and names

Mosey to the front of the park. Man my kid hates running more than me!


11’s in the parking lot. SSH’s and squats.

Hippa took over.

Mosey back to the field at the start. Hiippaa led us in some fire drill exercises.

The 1st lesson from HHipa was about getting low. Bearcrawl in a circle then do some merkins. Bearcrawl some more exercises.  So on and so forth for several rounds.

The 2nd lesson from Hiippa was on stop drop and roll. Run in place then drop and roll left then roll right and jump back up. Repeat several times.

Freight took over

Mosey to the tennis courts

Get in three teams for some relay races.

First was the monkey relay. Grab you ankles and hold them while running across a tennis court and back. There was no running in this. Try it!

2nd everyone got a balloon. Run down two tennis courts, sit on your balloon, pop it and run back.

3rd everyone took off one shoe in the middle of the courts and put them in a pile. The teams then went to the far corners. One member at a time has to run and find their shoe put it on and run back.


Announcements-Relay and cookout August 25th, Goruck light Sunday

Namerama-Welcome Mozart, Cheese dip, Bindi, PETA, Laffy Taffy, Steamboat, Lockup

Prayer Request-Our kids and Dads


Awesome morning guys. So proud of all of you for bringing yours kids out and being good role models. They may not get it out now but one day they will. Being a parent isn’t always about the here and now. Sometimes we are just working for their future.

OG Rucker

5 PAX posted at The Forge on Wednesday night. We are working through the men of the Bible and tonight we discussed Andrew. No not Mayor, Peter’s brother as he was usually known. Andrew means “manly” so don’t tell Mayor about this. We don’t want it going to his head. Andrew was the type of guy who got stuff done behind the scenes without a lot of credit and spotlight. But he GOT IT DONE! Without question or hesitation and with full faith in Jesus. He was known for one on one interactions which is how most people come to know Jesus.  Andrew was the type of man we should all model ourselves after! After Jesus was crucified it is thought that Andrew took the news of Jesus north. It turns out he is the patron saint of Russia and Scotland. This spurred a conversation of how these men spread the gospel and how hard it was to travel. We have it easy and still fail to spread the word daily. These men hit the trail on foot(or rucking one might say) or by donkey but they got it done. So today men get it done not for you or the praise of another man but so that when this life is over God will look to you and say Well Done!

Honey Do List

14 PAX showed on  a brutally hot Tuesday at Midoriyama. 97 degrees on the truck as I got out. Fresh off of a beach vacation I knew I was going to pay for all the food I ate. Man it was good stuff though!


SSH x 20ic

The Thang:

I had everyone pair up in groups of 3 and gave them a honey do list of places and exercises they needed to get worked off as a group. These were scattered from one end of the park to the other. I told everyone to get it done and meet back at the flag by 6:15. I intentionally added more than they could accomplish but everyone gave it a heck of a try. I chose the wrong group of beast to tag along with fresh off of vacation! But if you want to get better you need someone to chase.


Announcements-most is late news now


Prayer Request-DL going to China, Friends that have lost loved ones, Friends and loved ones battling sickness

Pledge-Thanks for the reminder


Several intentional things today. 2 or 3 to a group Matthew 18:20. Honey do list Ephesians 5:25 and 28. The list was likely impossible to complete but we don’t just lay down and give up, we persist and keep trying.


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