F3 Gastonia

Fitness, Fellowship, Faith

Author: Gastone (page 1 of 10)

Tour of City buildings

9 of Gastonia’s finest showed for one of the best locations in the area.

The Thang:


20 SSH

15 Merkins

20 Imperial Walkers

5 Diamonds

Mosey to the bridge.

Lunge Walk across bridge. Many disappointed in no bear walk.

Mosey across the street and down to courthouse steps.


20 Merkins

Then everyone take a step.

20 calf raises feet together.

15 Calf raises feet apart.

Mosey to back parking lot.

Parnter up run around the parking lot meeting your partner at other side for 20 Merkins. (We did twice and I changed the plan)

Met at back corner for:

50 Squats

Bernie up the hill

15 Diamonds

Karaoke down the hill

50 Monkey Humpers

Karaoke up the hill

20 Merkins

Backwards down the hill

40 Mountain Climbers

Bernie to the top again.

20 Burpee’s

Mosey to the Uphill dead end of the prison.

15 Diamonds

Mosey back down and around to hill.

Stagier Merkins at next 4 post on the way up.  Switch which had is forward and backward each time.

Stop at the light and 5 Burpee’s.

Cross the street to bridge. Bear crawl across.

Once in parking lot, on your backs.

On my count American Hammers, Slow Motion.

Flutter’s to 40

30 Crunchy Frog’s OYO

Mosey to start.

The Moleskin:

Whatsup, continues to impress. Watch out for this guy because he might end up being the next Bulldog. All gave a great effort and was a pleasure to be part of all of you today.

Prayers for several that are ill and to all with the flu.

Thanks and Out,




Mt. Mitchell CSAUP

May 5th  we will meet early and head to Black Mountain Campground sitting at 3000 elevation. Bring a backpack and prepare for a 3600 elevation gain over 5.5 miles up for a break some pictures and prayer or lesson. Then the decent back to the start.

After we are done we hit a place to eat as a group and clowncar back to Gastonia.

Details are in the attached link on the hike. This is not a run but rather a hike to the top and back.


I will give more details as we get closer. If you are going please shoot me an email with a Hard Commit and I will add you to the email list of people attending.

Thanks to anyone that is joining me for one of the most epic hikes on the East Coast.




Table for 2

2 Men braved the morning 5 mile run.

The Thang:

We ran 5 miles

The Moleskin:

We met at 6:30am at the Harris Teeter Parking lot for a 5 mile run.

Other’s showed but I could not tell you with all the activity who actually did something and the amount of people that participated. So I am counting the number of people that showed to run the Coconut Horse Sunday morning run.

Extra runner’s out some place. I just know the only other person I had seen actually run was Linus.

Rucker’s are counted below. With the gains in Gastonia lately I believe we will grow in the area of Rucking.

Good work to all,

Gastone Out.



Lights Out and back on again

18 came out to Snoballs for a nice 50 degree morning.


The Thang:

15 SSH

10 Merkins

15 Imperial Walker

Mosey to edge of baseball field.

Catch me if you can. Partner up. Partner A runs, Partner B does 5 Burpee’s then runs to catch up with A. Once caught A does 5 Burpee’s. Rinse and Repeat until we are back to the start. (Island had to work hard to catch me)


Partner Derkins 10 at the top and 3 lights down one partner on his back holding the other guys ankles. Kick your legs up and partner pushes down in different directions. Start with 1 each.
Repeat exercise until the counts are switched

Mosey to Picnic Shelter.

20 Dips in Cadence

10 Derkins

10 Incline Merkins

15 Dips in Cadence

10 Derkins

10 Incline Merkins

10 Dips in Cadence

10 Derkins

10 Incline Merkins

5 Dips in Cadence

10 Derkins

10 Incline Merkins

10 Dips in Cadence

Mosey to first light pole stopping at each pole for an exercise.

10 Merkins

10 Merkins

40 Monkey Humpers

50 Sumo Squat Jumps

50 Calf Raises

50 Squats

10 Diamond Merkins

Mosey back tot he finish.

The Moleskin:

A whole bunch of HIM’s out this morning. People were all getting it in this morning and what a great crowd. Keep it up and keep on posting people. Let’s double those numbers. Headlock Gastonia!!!!!

Prayers for Stonecold’s Dad, and many others.

Thanks as always for allowing me to Q but I don’t mind if you keep me from it.

Gastone, 2019 has arrived. Boom

12 Days of Christmas

10 showed up at Snoball’s and 3 of them went on a Ruck.


The Thang:

20 SSH

20 Imperial Walker

12 Days of Christmas

On the first day of Christmas, my true love brought to me…

5 Burpee’s

2nd Day, 5 Burpee’s, 30 Monkey Humper’s.

3rd Day, 5 Burpee’s, 30 Monkey Humper’s, 20 LBC’s

4th Day, 5 Burpee’s, 30 Monkey Humper’s, 20 LBC’s, 20 Wide Arm Merkins

5th Day, 5 Burpee’s, 30 Monkey Humper’s, 20 LBC’s, 20 Wide Arm Merkins, 20 Sumo Squats

6th Day, 5 Burpee’s, 30 Monkey Humper’s, 20 LBC’s, 20 Wide Arm Merkins, 20 Sumo Squats, 20 Flutter Kicks

7th Day, 5 Burpee’s, 30 Monkey Humper’s, 20 LBC’s, 20 Wide Arm Merkins, 20 Sumo Squats, 20 Flutter Kicks,20 Squats

8th Day, 5 Burpee’s, 30 Monkey Humper’s, 20 LBC’s, 20 Wide Arm Merkins, 20 Sumo Squats, 20 Flutter Kicks, 20 Squats, 5 Diamond Merkins,

We ran out of time to complete so we started to mosey back. Out the back of the park.

Then ran backwards back to the start.

The Moleskin:

No names mentioned but one of the Pax let one rip, it was loud. I sang perfectly the beginning of the song each time followed by 5 Burpee’s. The crowd loved my singing.

Prayers for many. But, I will give a special note for FIA Digit hit and killed by a car. Prayers for her family.

Double check streets always before you cross. Don’t cross if you are not awake enough to pay attention. Don’t listen to other Pax members saying it is clear. You might save them or vice versa.

Thanks as always for the opportunity to Q,



Backblast Complete

some ran extra and the rest made 5.

Good wok by all, Gastone Out

It was a Malfunction..

it was a week ago when Malfunction who has only attended 3 workouts over the summer before he headed out to attend The Citadel called me to get his first Q done today. I would say he has this figured out.

The Thang:

You should have been there, we did lots of Merkin’s and running in the parking garage. One leg bear crawls, Scary Merkins, and much more.

The Moleskin:

The VQ was completed and Malfunction is now able to knock out Q’s all the time. He planned on an hour and was ready to take us another 15 but we all ran from him and left him in the garage. Fun morning and very creative workout.

Operation Sweet Tooth, bring to the Christmas Party.

Singing for Santa Saturday Morning.

Prayers out to several.

Gastone the BB writer Out.


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.



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