F3 Gastonia

Fitness, Fellowship, Faith

Author: Freight (page 1 of 9)

You Still Mad Bro

17 PAX showed up at Midoriyama. 3 went for a MTB ride. There was no sighting of the varsity captain. Someone said he was probably already in bed.


SSH x forever

Morrocan Nightclubs x when ever I say stop

Low Slow Squat x 10

Let’s Mosey to get the blocks and hit the hill at the soccer field

The Thang:

We did a workout from a few weeks ago. Partner up.

Dora 123- 100 burpees partner runs up the hill with the block, 200 squats with the block partner NURs up the hill and back, 300 IN/Out partner runs up the hill with the block.

Running low on time we modified the next round. 50 step ups partner bear crawls 10-15 yds and runs back, 100 overhead press bearcrawls continue, 150 curls and still bear crawling.

Mosey back to the flag for a little Mary.



Announcements-Tooltime is leading The Forge this week 6:30 Wednesday night at Grits n Greens, Virtual run at Rankin Lake Saturday for Operation Sweet Tooth see Pizza Man, I’ve already got our speakers for this quarters 3rdF event! Way to step up guys. Dates and times to come.

Prayer Request-Def Leppard will be gone to China the whole month of May, Several friends and Family battling cancer.

Moleskin-This one sucks! We will continue the beatings at Midoriyama because that’s what we do. Many of us are not runners but we run, we are weight lifters but we lift. We do these things to get better. Always work to improve. Always Be Training-ABT!


Army PFT

What I believe to have been 19 PAX posted at Midoriyama on Tuesday. My Q ran a little long so PAX started scattering before we could get in the COT. I’ve done my best to recall all that were there. If I missed you please fill out the paperwork and submit it to editorial.

I came in Hot and Pizza Man had things started. Tyson and Tooltime took off to run.

Let’s Mosey! Everyone get a block and go to the farthest soccer field.

The Thang:

I decided to share some of the first things we did at out Goruck event Friday night.

2 minutes Merkin AMRAP

2 minutes Situp AMRAP

partner counted and held the person doing the exercise accountable for good form.

2 mile run

Google the test and check your score.

Partner up. Carry partner 100 yds and leave him there. Run back to the other end and get both of your blocks. Carry them to the 25 and do 10 burpees, the same at the 50 and the other 25. Once you return to your partner body drag him to the 50 go get the blocks and run back to the start.


Welcome Buidin’s son Crawdad!

Announcement-CSAUP 4/7, SFN community run 4/14

Prayer Request-Lots of fathers and their children needed prayer, YHC as I have started furthering my education

3rdF Quarterly Meeting Preblast

Alright Men the 3rdF quarterly event has finally been set for Friday April 13, 2018. Speakers start at 7:00pm so arrive before to get your coffee and your seat. Yes I do realize that is not in the first quarter but hey its close. It’s not like Christmas in June or anything! I’m very excited to hear what our speakers have for us. This quarter we have the wise one Def Leppard and the quite one Blart. From my experience if either of these guys have something to say it would be best to listen!

If you are new or didn’t make it out to our first event last year I highly recommend you attend. This is a time for our brothers to share some wisdom based on faith without the distractions of the 1stF.

The meeting will take place at The Porch back behind Parkwood Baptist. It is at the intersection of Burton Wood drive and Dixon Rd in Gastonia.





16 PAX kept the average strong at F3 Gastonia’s JV workout Midoriyama. Tooltime had the Q but is having some muscle issues so he asked if I could help out. I always like Qing so fo sho I will! TT took a group for a 5 mile run and I lead a group for some bootcamp.

Pledge together


Runners off.

SSH x 10ic, Don Q’s x 10ic, Grasspickers x 10ic, Goofballs x 10ic.

Lets Mosey. We went to the top of the lake hill everyone has been using lately. We saluted it by turning our backs and doing 10 monkeyhumpers ic. Mosey to the shelter.

The Thang:

I explained to everyone I hadn’t planned much and wasn’t really looking to push too much since the Goruck tough is tonight. Let’s get on with it.

Arm squats x 15ic

Derkins x 10ic

Stepups x 15ic

Arm squats x 10ic

Derkins x 7ic

Stepups x 10ic

Arm squats x 5ic

Derkins x 5ic

Stepups x 5ic

Good Work let’s mosey. Along the way YHC had an idea. Lets cross the street and do deep sea divers on the split rail fence. 5 merkins on each rail. This worked much better than expected on the fence! Really look forward to doing this more.

Lets mosey to the stairs. WWI’s at the bottom and top while you wait and 10 calf raises on each step. 13 steps total.

Wall sit at the shack. Start at one end and do 5 jump squats each. That was fun lets do it again starting at the other end. At this point Swimmer had a great idea so we headed back to the flag for some Iron Hulk.

Iron Hulk is Jack Webbs at a 1/4 ratio. We had a few guys experience this for the first time and had the same response most of us do….Why the hell is it so hard to lift my arms!

We did a few abs before calling time


Announcements-CSAUP sign up before Saturday, Community Run, The Forge needs a Q next week, Convergeance on the 24th at Folsom at 7:00

Prayer Request-World Wide Son, Def Leppards son, Several friends and family battling cancer,

Moleskin-Tclaps to the men of the region for helping out Maddens friend and his family who lost everything in a fire. $700 raised to help. The family is VERY appreciative. As always it was a pleasure to spend time with you fellows. I finished up with a message about rewards and not waiting for them but going after them. If we seek God we will find him.


5 PAX posted at The Forge Wednesday night to discuss friendship. I was recently reading a chapter abut this in a book and thought it would be great subject for discussion.  Many of us struggled with this in a our sadclown syndrome before finding F3. The story I read was about Jonathon and David and the loving friendship they shared.  We covered some things from the book and some from the Bible.

1Samuel 18:1-4



Think about some things. Who do you count as a true friend? How do you define what a friend is? Who would you call on in a time of need? Who would you turn to if your marriage was in trouble? Who would you turn to to help you through a struggle?

2nd Anniversary

16 PAX posted at Midoriyama on Thursday night to celebrate beating away sadclown syndrome and the 2nd anniversary of the Midoriyama AO. It was a party enjoyed by all. Except maybe Tooltime when Def Leppard dropped the mic on him(show to know). YHC reached out to the other founding members, as some insist on referring to us, Pizza Man and Floppy Disk to help lead this workout. All was good to go until Floppy’s wife informed him the day before that he had other plans. No respect for the Party!

Pizza Man started us off


SSH, Don Q’s, crap I don’t remember this was his part of the workout. Let’s mosey!

The Thang:

Unfortunately we went down to the lake hill everyone seems so insistent on using these days. Time for some triple nickel. 5 of those dreadful V-up things that are the monthly exercise at the top and 5 burpees at the bottom. Do it 5 times.  Everyone including the FNG, now named Massey, pushed hard. T-claps to the limpy Def Leppard for pushing through! Mucho Respecto Sir.

Well that sucked so let’s move on to the shelter.

Back in the day we used to do circuits here a lot so I pulled out one of my oldest wienke’s. You can tell because the exercises are written in non-f3 terms.

45 seconds of exercise then a 15 sec break. Do this three times with three exercises then mosey to the end of the parking lot and return to do it all over again with different exercises. After the first exercise YHC realized he forgot to add in the breaks on his timer. Oh well get to work!

Exercises done:

Merkins, Flutters, Squat Jump-Mosey

Pointer, Freddy Mercury, Box Jump or step up-mosey

Ski burps, LBFC’s, Calf Raises-mosey

We squeezed in as much as time would allow and headed back to the flag. The best part about this is we were all together in close quarters which allowed for some epic smack talk. To my surprise Def Leppard was on the giving end of most of this. All that time away he has really been building up.

Back at the flag PM led us in 22 for the vets and the pledge.


Announcements-Sign up for the Community run and the CSAUP run. You want regret doing it but you will regret it if you don’t. The Forge next week is on Friendship. See what friendships you see in the good book. You might be surprised.

Namarama- Welcome to our FNG Massey. As in Massey Ferguson the tractor brand.

Prayer Request-World Wide and Def Leppard’s Sons. Sly in his deployment. Maddens classmate who lost his home in a fire(Sparky is collecting money for this family). Guy’s! Madden started a prayer circle in class for this kid and got some of his classmates to donate their lunches for him to take home to help out. If this kid can be so bold in his faith we have to follow his lead here!


In a few more months I will celebrate my 3 year anniversary of finding F3. When I first started I looked forward to Saturday all week. Then two HIMS stepped up and said they would meet me in the evenings to workout. Those two guys were always there. Even if we all three couldn’t make it at least two did. We hardly ever had a Tuesday or Thursday pass were at least two of us weren’t there for each other. I owe so much to Floppy Disk and Pizza Man. Without that push through the week I would have likely slid back into a sadclown. Sometimes we get hung on numbers at our workouts but all you need is one HIM to be there for you and push you along. If you keep pushing good things will come! Midoriyama during the winter averaged 17 PAX. That is amazing! I thank everyone of you that come out for inspiring me and each other every week. Keep up the good work men!



5 PAX at the Forge on Wednesday for a Fried Chicken Special. We discussed Galatians 6:1-5 Bearing one another’s burdens.

James 1:2

1Peter 2:24

John 13:34-35, 15:12

1Peter 5:6-7

Galatians 5:26

Romans 12:3

Matthew 18:15-17

Romans 15:5-7

You Mad Bro

13 PAX total were out at Midoriyama on Thursday. 3 went for a MTB ride and 10 received some punishment . I must say though they took it well. There has been a little smack talk lately from a PAX about the weak workout at Midoriyama. I think at his age it may just be Old Timers. The last time he was out there the only thing that was heard from him was heavy breathing. If not I do look forward to him coming out in July and August when it really gets good. A few times in the past a PAX has challenged those of us that tend to our fields(thanks for the recommendation Stroganoff learning already) early enough in the morning that we have to post in the evening. All have come away with mucho respect for those that challenge the sun. I hoped a certain PAX would show for the challenge but everyone that did took it in stride.


Some SSH and let’s get to work!

Mosey to the soccer field, partner up and get the blocks.

The Thang:

Dora 123

100 Burpees-partner running carry’s the block and runs up the hill

200 Squats with the block

300 In/Out-partner running carry’s the block and runs up the hill

Dora 123

100 stepups on the bleachers with the block. Partner bearcrawls about 15 yds and sprints back.

200 Overhead lifts with the block. Partner bearcrawls about 15 yds and sprints back.

300 Curls. Partner bearcrawls about 15 yds and sprints back.

That’s time let’s mosey back to the flag.


Announcments-Community Run, Forge next week. A few PAX have stepped up for the 3rdF qtrly meet. Date to come soon.

Prayer Request-Def Leppard, Maddoff during Soccer camp(shine the light brother), World Wide’s Son(Notice to all PAX. Stop and say a prayer for this young man. We need some healing here).


I think I’ve said enough

Sparky’s Revenge

17 PAX posted at Midoriyama  on Thursday keeping the monthly average right on track. Before the workout I received a call from Sparky requesting that I put a real hurtin on everyone. He also asked that I make sure they knew it was from him. I’m not sure who made him mad but I probably owe him one so I had to do it.


I didn’t have anything planned so we just did Don Q’s while Tooltime mumble chattered.

Let’s Mosey down the road to pick up our blocks.

The Thang:

Everyone has a block. Some are bigger than others(that’s what she said). Partner up.

Starting at one end of the parking lot run in opposite directions and meet at the other end for partner hand slap merkins. Run to the other end and do burpee’s. Always carry your block with you. We did these as 11’s but the merkins were actually twice that. Don’t tell the Midoriyama guys….you know they can’t count. Mummblechatter was strong at the beginning of this. Sometimes we talk too much and fail listen to the Q’s directions. Sometimes we have to pay for it! Eventually the only thing I heard was heavy breathing, talk of merlot and sore nipples! I have to admit this one hurt! Thanks to everyone pushing me and each other.

We put the blocks up and hit the hill for NUR up and NUR down x 5. Oompa had some scary moments but made it through. We sure don’t want him to have to hit the life alert while we are working out.

Mosey to another parking lot for the newly and pre-maturely named Victory March( we’ll get it next time). Victory March is a zombie walk with Bobby Hurley’s instead of squat.

The Nantan tried to call time but thanks to the PAX I have a fancy watch that keeps up with it. We’ve got time to do a few rounds of Joe Hendricks on the hill!

Mosey back to the flag for the Pledge.


Announcements- No Forge next Wednesday due to Valentine’s day. The week after come out for Def Leppard’s discussion on marriage. Bring your tissue’s.  Family event at Crowders Ridge and Bounce and bowl.

Prayer Request-Me, those battling addiction, Def Leppard


You Mad Bro?

13 PAX ate well and I hope feel a little better about their issues with anger(if they have any….we all do don’t lie to yourself) at Forge Wednesday night. The best part of this so far is the guys opening up and sharing. As men we tend to hold this stuff in. By sitting down like this with one another it becomes clear that we all struggle through this same stuff. Once you know you are not the only one the load starts getting a little lighter. Picture yourself trying to carry that log in a ruck event all by yourself. That won’t work will it? Now picture it with all your brothers with you. Now the log is moving!

The Thang:

Psalm 7:11

Mark 3:5

Ephesians 4:26

James 1:19-20

1Corinthians 10:31

Ephesians 4:29

Romans 3:13-14

Proverbs 29:11

Proverbs 15:1

Ephesians 4:31-31

Next week the ol’ wise one Def Leppard leads us on forgiveness. You know you need help with that!

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