F3 Gastonia

Fitness, Fellowship, Faith

Author: Gastone (page 1 of 5)

Gastone’s Hill

14 of Gastonia’s finest men showed for Snoballs with some rain in the forecast.

The Thang:

On my Count, SSH and Imperial Walker. (Billy Madison joined us around the end of Imperial Walkers)

Mosey to the bottom of Gastone’s Hill.

We stayed together but did 5 Burpee’s at every mailbox on the way to the top. 12 Mailboxes.

50 Flutter Kicks, count the right foot.

Mosey to the bottom. (Hippa joined us, how he found us I will never know)

Backwards to the top. (I used to be better at this one, it hurt)

50 LBC’s

Using the mailboxes on the way down.

We did a combination of Squats and Monkey Humpers that increased as we went down visiting every mailbox. (This sucked for all)

Once at the bottom just because we had not really done legs yet we did Lunge walks up the hill for 40 yards.

(Whoopee had told me before the workout to get it all in before 6 because he will have to leave, it is now 6 at this point)

Mosey around to the drug store.

Plank, right arm right leg, left. Then elbow plank for 1 minute.

Mosey in front of the Food Lion to the small staircase. We all squeezed in and did 20, 15, 10 calf raises with small breaks between the sets.

Mosey the the wall in front of Park Sterling. 20 Dips then 15.

Move the the grass and we did Jack Webb to 7 and then back down.

Mosey to the start and it is raining good now. So everyone on the ground to end with Flutter to 20.

The Moleskin:

I asked if anybody wanted to Q and people seemed to volunteer faster today for some reason. So next week is covered. Overall a great morning, was much warmer and not raining at the beginning. The rain actually felt good once it arrived. Lot’s of push in the crowd, even a couple wearing weight while we are doing these workouts. Kudos!

Kiwi was mentioned as a prayer request. He was in the hospital for a while in the ICU. He is out now and home recovering. As he is recovering make sure you reach out to him as he was new and make sure he knows we want him back..

Always and honor to Q, thanks for being around,

Gatone out!


We Ran

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Boom! 24 getting it!

24 men showed for Snoballs this morning for a Gastone Q. This was the record attendance for Snoballs and I was glad to be part of this workout.

The Thang:

People still rolling in:

SSH 30

Imperial Walker 31

Follow me on a mosey to the park down the gravel road to the pull up bar.

Plank for the 6. Right arm, Left arm.

Follow me Mosey around soccer field and back to the middle of the hill near the picnic tables.

Jack Webb up to 10 and then back down to 1. (Crowd-Pleaser)

Follow me around the playground and then to the middle of the baseball fields  at the flag.

40 LBC’s until the 6 arrives

50 Monkey Humpers

50 Squat’s

50 Monkey Humpers

50 Squat’s

Lunge Walk down the long path through the middle of the baseball fields.

Mosey to the bottom of the hill.

Joe Hendrix up the hill (Backwards Bear Crawl)

5 Burpee’s

Joe Hendrix up the hill

5 Burpee’s

Mosey back around the field to the middle again.

Elbow Plank while we wait. (Kick-Stand)

40 LBC’s

25 Flutter 3 Count

What is that noise, Train. 5 Burpee’s

25 Flutter 3 Count

5 Diamond Merkins (T-Square worried about the clock and Gastone’s watch)

20 CDD’s

Mosey to the start.

20 Wide Arm Merkins

5 Diamonds

20 CDD’s

50 Monkey Humpers

50 Squat’s

Used every minute but on time.

The Moleskin:

Great morning with lot’s of guys including myself working hard. We hit all the muscle groups to spread out the payment for the workout which is you should feel it about every place in your body. Just remember that soreness is the weakness leaving your body.

If you are reading this than you are most likely part of F3. I see lot’s of new guys and this is great. Make sure you are accounting for the 6 and sending someone back to collect the 6 if you are Q. Let’s all keep on following up with all these new guys and make sure they know what this is all about.

As iron sharpens iron, so one man sharpens another. Proverbs 27:17

40 Day Challenge Day 5, if you are in this challenge keep up the good work. I am in and it’s not easy but it sure is easier with a bunch of dedicated friends all making the sacrifices at the same time. If you are not in this then you can sill just join in now and go the extra days after. So stop making excuses and make it happen.

Thanks for the opportunity to Q, it is always a pleasure,

Gastone Out!


Ruck & Run and lot’s of fun..

Some met early for the Ruck and other’s did the run.

5 Miles and some did more.

Quiche was attacked by a tree. Gastone found a rock in the dark in the middle of the path.

Great to see Hushpuppy out and in the mix.

Some stayed for coffee or hot chocolate after. Quiche locked his keys in the car.

Lot’s goes on with the Sunday mornings.

Gastone Out!


Making hills into speed bumps

4 of the BRR team showed on a warmer morning but not as warm as the weatherman said it would be.

The Thang;

We ran.

Down Robinwood to the greenway and then back.

The Moleskin:

Great loosening Run today with a little elevation. Good fellowship and we finished with a prayer. What could be a better start today. Maybe a Fartsack emergency but not much more.

Gastone Out

The Grunt’s of Gain

16 of Gastonia’s best men came to Snoball’s on a warm winter morning for bootcamp from Gastone. The Gloom was alive and the guys were ready to go.

The Thang:

20 SSH

10 3 count Merkins

(Spiderman spotted)

20 Imperial Walkers

Mosey down the road to the hill near the drug store.


Middle of the hill we found a partner. One partner to the top of the hill and the other to the bottom and back. Once at the middle 10 partner Merkins then reverse direction and rinse an repeat. 5x

Plank, right arm right leg then the left

Mosey to the bottom of Gastone’s hill.

To the top and on the way 10 Squats at every mailbox on the left.

50 LBC’s at the top.

Back down the hill.

To the top again with 10 Sumo Squats at every mailbox. (This was a crowd favorite the guys seemed to have lots of excitement)

75 LBC’s at the top.

Mosey down the hill.


Mosey back but on the way we stopped at all the street lights for Merkin fun.

20 Merkins, 20 CDD, 10 Diamonds, 20 Wide Arm Merkins, 20 Merkins, 40 LBC’s, 20 CDD, 20 Merkins, 20 Merkins

Right on time back from which we came.

The Moleskin:

Great temperature this morning and as always a great group of guys. Sargento showed up for sure, good work brother. Timeframe, your regular improvement is noticed, keep up the great work.

For years in Charlotte I listened to Mumble Chatter about hands on your hips. Often talked about that leading men an having your hands on your hips would cause other to do so. You can relate this lesson to many things in life because people are always watching. I try to relate this lesson to many things in my life such as time with family, integrity in the office, how I talk about people, kindness, workouts, and many more. Try to infect other people with all this good and you are making a difference even if it takes years to figure it out.

Many prayers for friends and family going through some very hard things, raise them up.

Gastone honored to be a part and to Q,


Smack The Elf

16 brave men came out to Snoballs for a Gastone Q in the rain.


The Thang:

20 SSH

10 Merkins

Mosey around baseball field circle.

Then we played Slap The Elf.

4 pictures of elves. 2 at the top of the hill and 2 at the bottom.  First Elf at the top of the hill 10 Burppes then smack the Elf.  Go to the next Elf and do 10 Sumo Squats then Smack.  Bottom of hill 1 hand release Merkin then Smack The Elf. Next Elf 1 Squat then Smack. Keep going until you have flipped the numbers and completed the double elevens.

Mosy to the back of the soccer fields to the bottom of the hill to woods.20 Monkey Humpers run backwards up hill to bench.Lunge Down then 20 Monkey Humpers. Backwards up then lunge down. 20 Monkey Humpers. Backwards up then lunge down.

Backeards around soccer fields all the way to the pull up bar. (Or hanging bar)

Mosey through the woods to street for 200 yards of backwards run to the finish.

The Moleskin:

Everyone was strong today and did a great job. Stroganoff you did good as well. The Elf was a picture of Whoopee that I found of him online that his wife had posted when he dressed as a gnome for something. Little photo work and he was converted.

Thanks it is always an honor. Gastone Out






Oh, the fun…

10 showed for Snowballs this morning for a cooler morning and then it was cool for long. (Easy Rider posted a picture of him and what I thought must have been his daughter, I was wrong. Let’s just say he is playing above his level) Of course we all might be playing above our level.

The Thang:

Quick start on 20 SSH

20 Imperial Walker

10 Wide Arm Merkins


Mosey around the baseball field, around the soccer field, and through the forest on the trail to the bottom of the hill behind soccer fields right in the middle back.

From the intersection.

Straight flat way at each pole we did 10 Merkins down and back or 90 total Merkins.

Down again with 20 Squats and back.

Down again with 20 CCD’s each stop and back. (Roscoe bailed around this point because it was to much for him, we understand Roscoe do what you can do)

Changed directions and did 20 Sumo Squats at each stop until going up the hill backwards for 20 more at the top and back.

Flat direction for  5 Diamond Merkins at each stop and back. (Mumble Chatter began about Gastone Clock and all the fun everyone was having)

Change to the hill for Monkey Humpers, 20 at each stop until on the way back. Did a set of 30 and then 40 to end with.

Mosey back to end which we did arrive back at the start at 6:15 at least some of us arrived back then. (Note that Timeframe was one of them, that made 6:15)

The Molesking:

Time-Frame, you were there.

Great group as normal and all the fun. Looking for Q’s for Monday and Wed. of next week.

Prayer’s for all those in need in the circle of trust.

Gastone Out!


We found some stairs

9 of  Gastonia’s finest men showed for Gastone at Goat Island or they just came to get a workout and it had nothing to do with me.

The Thang:

30 SSH

25 Imperial Walker

Mosey up the street to wall in front of a church.

15 Dips 3 count.

Mosey behind the community center to the stairs in front of the baseball field.

First we did Bunny hops up the big stone steps to the top and then did 5 Burpee’s. Rinse and repeat 3x

Next, Long steps up the middle. Really long set of steps and very vertical. We did 11’s, 10 Merkins at the top and 1 Squat at the bottom. We finished when we switched the number. Steps were brutal.

Mosey back to Dock beside the bridge to the island. Tried to do a workout on these but we might have broken the dock.

So we went to the bridge and did a Bear Crawl from the bottom to the middle of the bridge. Not easy.

We lunged back to the side we started from.

Mosey to the Bootcamp hill. In Gastone form we ran up the hill backwards.

Did some but kick, Merkins, High Knee’s, Merkins and then,

6 Minutes of Mary.

20 Flutters

20 Box Cutters

40 LBC’s on your own.

Rinse and repeat


The Moleskin:

Must have been a good workout at least for me. My legs were shaking on the way home and my arms were not much better. The other reason is we were low on Mumble Chatter mainly because Mayor must have slept in.

Great group of guys.

The honor was mine, thanks for allowing me to Q.

Gastone Out!


Not an innie anymore!

13 of the best and brightest showed for Gastone’s Q on a muggy hot fall morning.

The Thang:


25 SSH

25 Imperial Walker

Mosey to the loop around the baseball field.

Catch me if you can. One partner does 5 Burpee’s while the other runs. Then catch your partner and he does 5 while you run. Complete circle.

Plank with arm raised until 6 has arrived and then some.

Mosey to Soccer field.

Tunnel of love, Everyone in a straight line in the CCD position. 1st man army crawls to the other side but through the tunnel, then the next. Rinse and repeat. (Whoopee thought he was at a concert)

Everyone in a plank after that for first man jumps over everyone’s legs all the way down.

Mosey out the back of the park to Riverwood road intersection.

Plank for 6

Mosey to Family Medicine for 40 yard Lunges.

Jump over the back wall and make it to loading dock area at Pizza place.

(Short story from Whoopee at this point)

7’s, 1 Burpee run to dock and jump up. Then do 6 Sumo Squat Jumps. Bear crawl down long ramp. Repeat until the Burpee’s are 6 and the Sumo’s are 1.

Mosey down the front of the building to the wall.

Balls to the wall for 1 minute. (Stressing that this is not hip slappers and that it is called balls to the wall for a reason)

Wall sits will everyone getting down even or below the knee. A Whoopee painful 30 count. He got me and he sucks for that.

Mosey to the wall in front of the bank.

15 Dips, 10 Dips, 10 Dips, on my count.


The Moleskin:

Day 3 of Gastone’s 5 Q’s in a row. I feel it and I do believe it is harder than you would think it is. Even with mixing up muscle groups a little the Q power adds to the strain on the body.

Everyone did a great job and worked hard today. As always thanks for the opportunity to Q these workouts it is always a privilege.

Gastone Out!


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