F3 Gastonia

Fitness, Fellowship, Faith

Author: Gastone (page 1 of 9)

Don’t cut the corner!

9 Him’s showed for Snoball’s on this chilly morning.


The Thang:

High Steps out of the parking lot to the sidewalk.

But kicks while moving. (Mubble Chatter about warm up. But, that is what the hell we are doing)

Karaoke facing the road then facing the park.

Mosey to parking lot and Circle up.

30 3 count SSH

Mosey down to soccer field.

The Gauntlet. Which is an 11 with a constant in the middle. Started with 1 Merkin in the middle of the field. Run to sidewalk for 10 Sumo Squat Jumps, Up the hill for 10 Turkish Get Ups. Rinse and repeat until the outside numbers are flipped while doing 10 Sumo Squats ever time you pass the sidewalk.

Next to the park benches.

20 3 Count Dips

Jack Webb up to 10. Defib said something about he was glad we did not go back down to 0.

10 3 count Dips.

Jack Webb down to 1 starting with 10.

Mosey to wall 20 yards in front of us.

Wall sit.

Balls to the Wall with a 30 count.

Wall sit with hands in the air and marching on my count. 30

Mosey to parking lot.

Lunges about 40 yards.

Mosey back to start.

The Moleskin:

During the Wall Sit I took the opportunity to speak on cutting corners. I told a story about me 4 years ago working out with 2 of the leaders of F3. While doing so I cut the corner coming off the sidewalk and saving some time to get back to the middle of the Pack. Dredd noticed this and called me out on this infraction. His point was basically to not cut corners a get the entire thing done. I take this lesson now and share it with you because it is more than just corner’s. It is about practicing your form, doing the actual workout, and being honest with yourself. You don’t actually have to do 30 Burpee’s if someone calls it but it would be better if you did 10 with perfect form then to do half of one Burpee 30 times. A Squat is not bending at the waste, you actually bend at the knee’s, it harder. This all relates to your life in other area’s. The easy way is not always going to get you the best result. It takes work and discipline to achieve goals. Of course F3 is set up that every workout is You vs You, but don’t take that as a crutch and add that to your arsenal of  excuses not to improve.


-1, +1 Challenge. Pick something that is a bad habit and remove it from your life for the subtraction. For the add, pick something that you know you can do and should be doing. 5 extra minutes with your children, finish those honey do lists, pray more, or reach out to brothers more for support. We all have plenty to be Thankful for some now get outside your box.


Circle of Trust

Gastone Out!!


Happy Veterans Day

7 Hims showed for the Veterans Day Murph at Black Knight.

The Thang:

We did the Murph!

The Moleskin:

Great morning and a strong crowd.

Aleays an honor, Gastone


Sleeping Turtle

12 for a Turtleman Q but he overslept. Gastone, took the Q and all were pumped.

The Thang:

20 SSH (For me these were actually hard, my legs were so tight)

10 Imperial Walker

15 Merkins

Mosey to playground.

Partner up, top of the hill on the sidewalk do 1 partner Derkin, jog opposite directions around and meet at the other side and do 10 hand slap Merkins. Rinse and repeat until you switch the numbers. 11’s. (Turtleman Joined us from the Fastsack)

LBC’s until they finish.

50 Squats one corner.

50 Monkey Humpers next corner.

Lunge walk up the hill, 50 yards.

50 Sumo Squat Jumps. (Mumble Chatter but that led to a HIM pushing and completing the 50 instead of sitting on the sideline, Nice work)

Backwards run all the way back to the start. 1/2 a mile.

The Moleskin:

Effort leads to results! If you run with faster men you will also run faster. Form is important.

As always thanks for the opportunity, it is a privilege to lead that will not last forever.


Gastone Out.


I heard you Turtleman.



Ran we did…

11 met for a run at 6:30.

3 met at 5 for an extra 10.

2 met for an extra 5.

Couple guys left a little early.

Everyone finished.

Honor to Q,



Horse Plus Extra

11 Ran the Horse.

Some ran early and ran lots.

Gastone Out!


The Bell Sounds

11 Showed for the Coconut Horse.

5 showed for extra 8 miles at 5:20am.

1 Showed early for some rucking.

1 showed early for some running.

Gold Digger went a total of 20 and almost outran his age. Better luck next time.

Circle of Trust

Prayers for several

Forgot flag and no flag in sight. Oops

Headed in for coffee and recovery.

Gastone Out!

Hurricane Hustle

4 brave men showed for The Pub.

The Thang:

5 mike route to stay close to home in case of lightning storm. ( Just rained)

The Moleskin:

the weather was perfect for running. The comradarie was good..

”If you could kick the person in the pants responsible for most of your trouble, you wouldn’t sit for a month” Theodore Roosevelt

Prayers for Anthrax’s family, Madoff’s friends battling cancer, and my own family.

Gastone Out!


Groundhog Webb Kitchen

11 Showed for the Coconut Horse.

5 Rucked

1 came early for and extra credit.

Pockets took off early.

5 miles completed by all.

DDC made the entire run with not stops.

Great work by all.



Then we headed in to Starbucks for some Fellowship.

Gastone Out!

Much Merriment Mayhem

5:30 struck and a Q had not arrived. Gastone noticed and stepped to the middle to temporize the crowd. But, after 12 of us started with SSH, Spiderman came up and said Gastone you can keep it if you want. I oblige, the cheering began as you could hear the crowd with all the excitement to be part of a Gastone Q.

The Thang:

30 SSH (3 Count)

15 Merkins (3 count)

Mosey to the bridge.

Bear crawl across.

Mosey to parking lot with 2 sets of stairs.

Partner Exercise. Circle path in the parking lot around the stairs. Meet your partner at the top and the bottom. Start with 10 Partner Merkin’s at the top and 9 at the bottom. Rinse and Repeat until you run out of numbers.

LBC’s until all finish.

Mosey to the stairs with a hand rail. Everyone up on the railing with feet and hands on the top railing. Huckleberry at the bottom bear crawl to the top as we all slide down and then the next guy. Once finished  we reversed and went downhill. (next time feet on the top rail and hands on the second rail down)

Mosey back to parking lot. (about 10 yards)

First parking spot, 50 Monkey Humpers

Next spot, 20 in place lunges counting the right leg. (Clavin counted the left the entire time so he should make up for this today on his own time)

Next, 50 Squats

Next, 40 calf raises with feet together

Next, 50 Gorilla Humper’s (Same as Monkey except your spreed your legs further)

Next, 40 calf raises with feet apart.

Run backwards around the parking lot and back to the same parking spot.

Mosey back to bridge. (Peddles mentioned something about partner carry)

Bridge, Wheelbarrow across with partner. (Good idea Peddles with more partner work)

Backwards around this parking lot. It was flat.

Quickly tried Circle Derkins around round area. Not enough space.

5 Burpee’s for the train.

Jailbreak back to start.

The Moleskin:

We got to work this morning and some say that they were mad at Spiderman for handing off the Q. But, I will make note that he has been bringing the heat for a long time and his workouts can make mine look friendly. Another note, Q’s are available for you to pick up and unlike Cam Newton I don’t mind jumping on the ball when needed. Can you jump faster?

Prayers for Officers and families involved in the shooting in Florence.

Thanks for the opportunity, it is always an honor to be the Q.

Gastone Out!


Sunday fun run

6 Men came out for a run. All accomplished.

The Thang:
5:30am Gastone and RPO ran extra 5.

Roscoe showed most likely around 5:45 or 6 and we passed him getting extra credit. Extra 4.75 I think.

Passed Pockets getting it early as well around 6:12am. He was over 5 miles.

Moses and Madoff were ready to go at 6:30.

The Moleskin:

Make sure that all men runners of Gaston County know of our running days. It is time for growth going into the fall. RPO is going to be the future champion of his track team, Great first 10 mile run.

Pocket’s way to push that rock, keep it up.

Going into this morning I was in need of a mental reset. The last week was hard with my Mother-in-law having a stroke the Sunday before. Both parents moved in with us a couple weeks before. She passed Friday morning after a 20 year battle with Parkinson’s. She was an amazing woman.


Gastone Out!


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