F3 Gastonia

Fitness, Fellowship, Faith

Author: Gastone (page 1 of 8)

Your Welcome….And Thank You

10 HIM’s showed for a Moana inspired Q that quickly failed because the speaker was not loud enough. But, I mad up for it another way.

The Thang:

Music Fail

Seal Jacks until I call end to them.

20, 3 Count Merkins

19, 3 Count Imperial Walkers

15, 3 Count Carolina Dry Dock

19, 3 Count Moroccan Night Clubs

15, 3 Count Wide Arm Merkins

Mosey down to the middle of Soccer fields.

Plank, Raise Right arm then leg, Hold for 20 seconds. Flips the sides and repeat for a second round.

Lunge walk from one light post to another.

Mosey to bottom of hill at the back of soccer fields.

11’s, 10 Merkins at the top, 1 Squat at the bottom. Every trip to the top ran backwards. Keep going until 1 Merkin and 10 Squats.

Mosey around the soccer field to the next hill.

20 Flutter

15 American Hammer

20 Flutter

15 American Hammer

Triple Nickel, 3 Runs to the Little Library Stand. Each time your reach the Library do 5 Merkins.

At bottom of the hill run backwards to the top.

On the way back we stopped at every tree for 5 Merkins. I counted 20 Tree’s.

Then we stopped at 2 Light Poles, Since they were different we did 40 Sumo Squat Jumps at the first and 40 Squats at the next.

At the bottom of the grass hill with time running out.

Backwards Bear crawl up the grass hill.

Mosey back to the start.

The Moleskin:

We did some arm work this morning but did not leave the legs or core unattended. Thanks to all that attended and it is always an honor to Q these workouts. I hope to find some more men that are ready to start Qing. It does not matter how good your Q is just that you do Q.

T-Bone, your showed up and have been kicking butt.

Pledge was at the start.

We ended in prayer with prayer for those requested.

Gastone Out!


We trotted in that general direction

10 showed for the Coconut Run.

2 started at 5:30 for 5 extra and 1 overslept for that venture.

3 Started early for and extra 3 miles.

10 then ran 5 miles together.

Hushpuppy collected supplies for least of these. Honorable Mention

Tooltime went Full Starsky this morning. (Definition in Lexicon)

Made some announcements.


Nice, the guys sang Happy Birthday to me. All of you get extra points in my book for this. Thanks.

We broke in prayer.

Then went off to have some coffee,

Gastone Out!



Turkish, and why do they get up with one hand in the air?

13 High Impact Men showed for a soggy drizzle perfect condition workout with Gastone.

The Thang:

20, 3 count Merkins

25, 3 count  SSH

20 Diamond Merkins OYO

15 3 count Smurf Jacks  (Pizza Man, this mixes up the norm)

25 Imperial Walkers

20 3 Count CCD’s

Now that everyone is awake, Mosey.

Mosey to the corner of S. South St to 2nd avenue.

Plank for 6

25, 3 count Mountain Climbers

Mosey to corner of 2nd and Marietta.

Triple Nickle from 2nd up to Franklin. 75% Sprint to the top of hill then 5 Burpee’s, rinse and repeat for a Triple Nickle. ( The triple was the 3 trips to the top and the nickel was the 5 Burpee’s upon arrival.)

LBC’s while we wait on the 6.

Backwards up the hill to Franklin.

Mosey to the wall and have a seat against.

Balls to the wall for a 30 second count.

30 Sumo Squat Jumps, OYO

Wall Sit, Knee’s lower than your butt. 20 Second count.

Balls to the wall for a 30 second count

30 Sumo Squat Jumps, OYO

30 Monkey Humpers

30 Squats

Wall Sit, Knee’s lower than your butt. 20 Second count.

Balls to the wall for a 30 second count

30 Sumo Squat Jumps, OYO

20 Monkey Humpers

10 Gorilla Humpers

30 Squats

Mosey to the bridge.

Lunge Walk across entire bridge.

Bear Crawl Back.

Mosey to middle of parking lot.

20 Mountain Climbers

20 Plank Jacks

20 Mountain Climbers (It was at this moment when Pizza Man mentioned that I need to look at the exercise lexicons to come up with original material)

Next Exercise, Turkish Burp. (Lay on the Ground with one arm straight above you like superman, Stand up while keeping arm straight above you, then jump to the ground do a Merkin, bring your feet under you and jump in the air) A Turkish Get Up with a Burpee.

Mosey to the start, right on time.

The Moleskin:

Oh, the fun everyone had.

Prayer Request for several battling Cancer. My favorite saying from a good friend of our family that passed from Cancer is “Cancer Sucks”. I really believe that term and cannot wait until the kick cancer’s butt with a cure.

Also, pray for people with addiction problems.  Addiction, if you have a loved one or a friend that battles with these problems they can have serious effects on your life just to know these people. Many times the people with the addiction don’t think they have a problem, they do. They think they are fine and that it has no effect on others. But they are wrong, it causes pain for all of those involved. If you battle addiction just ask for help and take the steps to end your dependency and I am sure you will find some brother’s in F3 to support you. I will.


August Monthly Challenge of 20 Contra Burpees per day

The Forge – Wednesday’s @ 6:30pm (Green and Grit’s in Lowell)

August 6th @ 5:30am – Official Mt. Hollywood AO Launch (Mt. Holly Middle School – 124 S Hawthorne St, Mt Holly, NC 28120)

August 11th – F3 Gastonia M’s workout @ Folsom @ 8am

August 12th – Crossroads Convergence (Coconut Horse will be CLOSED)

August 25th – BRR/Bourbon Chase Relay CSAUP @ 4am….sign up here – http://f3gastonia.com/2018/07/11/pre-brr-and-bourbon-chase-csaup/

August 25th – 2nd F event at Sargento’s Casa (PAX and M’s ONLY)

Sept. 22nd – Stop Solider Suicide 5k/10k Speed For Need event in Belmont….sign up here – https://www.eventbrite.com/e/stop-soldier-suicide-10k5k-tickets Discount Code: HAPPY

Sept. 22nd – JJ5K at Common Grounds in Stanley…sign up here – https://runsignup.com/Race/NC/Stanley/CPC5KTraining

Oct. 6th – Special Olympics Burpee-thon – More information to come


Also, sign up for Christmas Town 5k. This is one that all the Pax should attend and bring your family.

Thanks for the opportunity to Q, I am humbled through all of you.

Gastone Out!

Gut Check hill…

6 pushed the rock at Coconut Horse.

The Thang:

We ran 5 miles.

The Moleskin:

Tooltime is pushing some speed up the Gut Check, we should see a record break soon.

Key-eesh might get on Strava. Who knows?

Great run everyone, thanks for the push!


Stepped up

12 Strong for a Gastone Q.

The Thing:

SSH 25

Imperial Walker 25

Mosey down the road to the bottom of Gastone’s Hill

10 Burpee’s

Head fake at the hill and mosey to Robinson School. 40 LBC’s while we recover.

Around to the back of the school for sidewalk railing planks while one person bear crawls under. 2 Rounds.

Mosey to the front of the school for the wall work.

2 Rounds (20 Dips, 10 Derkins, 10 Incline Merkins)

Mosey to steps behind school

21’s, 20 Monkey humper’s at the bottom and 1 squat at the top until we reverse the numbers for 20 at the top and 1 at the bottom. (Everyone’s favorite)

Mosey to Food Loin parking lot.

40 Flutter’s on your own.

Mosey to the start. Shortsale strong on the way back.

The Moleskin:

Great push out of everyone for this 2.6 mile beatdown. We kept a strong pace and lots of people pushing hard.

Pray for all the pax and family going through stuff,


Gastone Out, and as always it is an honor.



Respect the run

8 gathered at Coconut for many guys with respect and Stroganoff’s approach to respect.

The Thing:
We ran 5 miles

The Moleskin:


Circle of trust and prayer

Strabucks for Fellowship

Gastone Out!

Dorothy had a little dog…

That little dogs name was Toto. But, don’t be fooled when looking at the little dog because it had great strength. The strength of a lion.

The Thang:

We warmed up.

He killed our arms, we tried a few new things.

We did pull ups.

Overall pretty nasty Q but I don’t remember all.

The Moleskin:

Toto has jumped in and is learning the whole thing around taking on a Q.  He will learn to write BB’s soon but for now I have him covered.

Pledge and the Prayers,

Toto Signing Off for today.

Total Body by Gastone

19 For a Hippa then supposed to be Toto and then it was a Gastone Q. Prayers for Hippa with a death in the family and for Toto who had a hospital visit and should be back to us in a couple days.

Now that it is Gastone of course all were excited about all the possibilities. I pulled from my Wienke brain and made up a workout real fast.

The Thang:

SSH 20

Merkins 10

Imperial Walker 20

Diamond Merkins 10

Mosey to middle of the soccer fields.

100 yard Lunges

Mosey to bottom of the hill at the back of the soccer fields.

30 Monkey Humpers, Backwards up the hill, 30 Squats, then back down.

30 Monkey Humpers, 20 Lunges each leg, Backwards up the hill, 30 Squats, Then back down.

30 Monkey Humpers, 20 Lunges each leg, 30 Gorilla Humpers, Backwards up the hill, 30 Squats, Then back down.

Mosey to the back of the park to exit.

Plank on your elbows as we gather the 6.

Mosey out of the park the back way and to Riverwood PLWY.


Mosey to the bottom of Gastone’s Hill

Every mailbox on the right 5 Merkins all the way to the top.

40 LBC’s, 40 American Hammers, 40 Flutter’s count the right foot

Back down the hill, every mailbox on the left do 5 Merkins. Seemed more like Derkins.

40 LBC’s

Mosey the way back and stop for…

Jack Webb’s to 7 and back down.

Jail break to the starting line.

The Moleskin:

Great work and a new guy that says he will be back on Wednesday. Strong group of men making each other stronger and not just with the workout.

Prayer requests for you brother’s and family members,

Gastone Out



Jaunt around the Coconut

11 Him’s showed for the Coconut Run.

Some did extra credit.

Monk has found the speed and drove the bus.

5 Miles was complete.

Great morning with the group with a little coffee afterwards.

Thanks for the opportunity,


It’s raining sweat

Gastone was out for extra credit and almost made it back to the start before the group left. But, I was in front of Heatherloch when I noticed the pax which I tried to catch but just to far to reach.

But, everyone ran 5 miles some ran more.

Then some stayed for coffee and Whoopee bought Popsicle but only 6 and left one person out.

Gastone Out!



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