F3 Gastonia

Fitness, Fellowship, Faith

Author: Gastone (page 1 of 6)

A “Long” run back

8 men showed for some time with Gastone. Strognoff told me he must leave by 6am. It was chilly and it was drizzling.

The Thang:

20 SSH

20 Imperial Walkers

5 Diamond Merkins

Mosey to BB&T for a small break at 10 Diamond Merkins

Mosey To Robinwood School under the long cover path.

Partner Up in the middle.

Partner A run to the end and do 20 Squats while partner B runs to the other side and does 20 Squats. Then back to the middle for 1 parnter Merkin. Squats are constant but partner Merkins grow all the way to 11.

At this point Stroganoff said in the most pitiful voice and maybe with a tear “I guess I will leave now since it is a mile to run back”.  We all agreed that it almost made us feel bad for him, it was a moment.

Then we got back to work minus 1.

11’s with a patner. A and B run to the opposite sides and do 10 Dips back to the middle for Partner Derkins 1. Rinse and repeat until the number is flip flopped.

6:09 at this point so we began our great journey back to the start. Whoopee and Someone else went back for the 6.

The Moleskin:

We accomplished over 3 miles with our workout and we felt the workout as well. So I would say we all had fun.

Time for everyone to pick up some Q’s. Although, I have fun doing these Q’s it really defeats the purpose for me to do them. Be ready for more of a push on Q’s over the next 3 weeks. I should only see the schedule about once every 2 months if all are being diligent.

Whoopee made an announcement about a Marathon Rucking event. I believe he wants to do this at Table Rock or some crazy location, that would be perfect then.

Prayer request for Drone, US President, and the world.

Gastone Out!



Balls to the Wall

10 Showed for the bootcamp and 1 for the sadclown run.

The Thang:

25 SSH

5 Diamond Merkins

25 Imperial Walkers

Mosey to the back of the soccer fields.

Bottom of the hill 25 Monkey Humpers, up the hill backwards 15 Merkins. Rinse and repeat 3 times. Merkins went down 5 each time.

Bottom of the hill 30 Squats, up the hill backwards, 25 Mountain climbers counting the right leg. Rinse and repeat 3 times.

Mosey middle path of lower soccer fields.

Lunges for 50 yards.

Mosey to upper soccer field.

Bear crawl about 30 yards recover. Then Bear crawl next 40 yards.

Mosey up little hill past pull up bar then to the middle of the baseball field.

Against one of the dugout walls we did 3 sets of Balls to the Wall. First set we held position for 40 seconds, then 30, then ended with 20 seconds on last set.

Mosey towards sidewalk with a stop for 40 Flutter kicks on my count.

Mosey to close to the start but to the half wall in front of the bank.

15 Dips, rest, 10 Dips, rest, 5 Dips, rest, 10 Dips.

Mosey back to start with 1 minute left for 30 LBC’s

The Moleskin:

Great morning with lots of good guys. Bear joined us about halfway in when he found us for his first but he made it. 5 minutes late with a hundred directions to turn can make for a hard find. Welcome Bear. Gastone, made several count errors. I guess my brain was not working fully but I still put out a bootcamp worth attending. Timeframe did ask if I had a Winky when we started, I always have a Winky.

Prayers for Clavin, hope your knee heels with great speed and we will miss you out and about while you are on the IR. Please everyone reach out to Clavin, it’s hard not to be present.

Gastone Out!

The Gauntlet

13 men started the week off the right way. 5 of those showed a little early for a little extra credit.

The Thang:

SSH 40

Merkins 10

Mosey down the road and to the back entrance of the park.

50 LBC’s

Plank for 6

Mosey to the middle soccer field.

Plank for 6.

Middle of soccer field 1 Burpee, run to sidewalk and 10 Squats, Run to top of hill for 10 Get Ups.

The squats are a constant everytime you pass the sidewalk. The Burpee’s and Get Ups are repeated until you reverse the number, 11’s.

Picnic benches while waiting on 6. Some guys were ahead of me doing LBC’s.

40 Flutter Kicks on my count.

50 LBC’s

Mosey back to start because we are out of time.

The Moleskin:

Good morning and everyone worked hard including me. Boudin is a beast, this guy is killing it all the time. Kudos. Davinci, it was good to have you back in the gloom. Whoopee finished the hard part and headed out to make work.  Finishing the workout is one thing but finishing with good form makes it even harder.

Prayers for Belmont Abbey student and for Hushpuppy’s son who is starting to date.

Iron Sharpens Iron, who are you going to sharpen today?

It was an honor and always is,

Gastone Out!

Pocket Clock

7 Men came out for a Sunday morning run at the Coconut Horse.

The Thang:

We ran a reverse of the normal route.

The Moleskin:

Pocket’s was obviously affected by the time change. The text to Tooltime was an indication of a great fartsack had.

The rest of us had a great run and then sat around in the Harris Teeter drinking coffee.

Until the next, Gastone Out!

5 Miles Strong and Fellowship

9 for Coconut Horse.

The Thang:

We ran 5 miles, some a little more, and one did a Ruck.

The Moleskin:

JK2 with the Ruck on a solo mission.

Tooltime really picking up his pace.

Followed with some coffee and fellowship.

Thanks for coming out.


Table for 2

2 showed and the rain stopped.

The Thang:

We rain 5.5 miles. Out and came back the Robinwood Road way.

The Moleskin:

Rain, Wind, or whatever. Life is not perfect and neither is the weather. But, it was actually a perfect weather for running.

Gastone Out!

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!


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