F3 Gastonia

Fitness, Fellowship, Faith

Author: Gastone (page 2 of 9)

What storm?

I got up and heard the wind whipping on my house and it was poring. I thought no way this is happening so I will get ready and go down to see if anybody is thinking the same way. My wife awakened and tried to stop me but I shook her off my leg and got out the front door. I arrived, Roscoe in parking lot waiting but I could barely see him with his tinted windows. Looked like Pockets truck was at the location but never had seen him. Tooltime and another car in place so I decided while I am making up my mind to drive and look for the guys and look at conditions.  I drive down towards the armory and Roscoe calls me. Asked me what I am doing and I told him I am not running in this mess. He asked why not. I drove back to the start and passed DDC and then Tooltime running back to the start.

DDC came out for a ruck but ended up running with Tooltime. He did not stay for the regular but get’s lots of credit for running.

Roscoe, Gastone, and Tooltime proceeded to get the regular 5 mile coarse in. It really was not bad, even the greenway we did go through waste deep water but the floating debris helped us get to the other side and back on the trail. Roscoe is a good swimmer so that helped. Once back on the greenway we had to dodge falling trees and electrical lines but did not bug us as we were in conversation. We turned to run up Robinwood but the mudslides made it more difficult, but we made it.

Good run, with great guys. I probably would have tapped out if it was not for the leadership of the other 2 guys on this run.

Still really don’t know if Pockets was around but I am giving him credit because it looked like his truck in the lot.

Kudos guys,


5:31 so let’s do this..

16 Men showed for a Spiderman Q but at 5:31 we had no sign of our webbed friend. So everyone at that point cheered when Gastone stepped to the middle of the circle. Linus and Toto came strolling in as we did warm up’s but still no sign. The excitement was in the air.

The Thang:

SSH 31

5 Diamond Merkins

10 Merkins

20 Imperial Walker

5 Diamond’s

20 CCD’s

Mosey to McQuitter Wall.

20 Dips

50 Wall jumps

25 Derkins

30 Lunges counting right leg

30 Incline Merkins

15 Dips

30 Wall Jumps

20 Derkins

20 Lunges

20 Incline Merkins

10 Dips

20 Wall Jumps

20 Lunges

20 Incline Merkins

Mosey between to small hills and partner up.

5 Burpee’s due to train.

Partner A run down one hill partner B run down the other. meet in the middle for 10 Hand Slap Merkins. Rinse and Repeat 3x.

Mosey Around and on the way back.

Backwards up the hill 50 yards

Stop in random lot.

40 Monkey Humpers

Walk to next opening

40 Monkey Humpers

40 Squats with a break for another train and 5 Burpee’s

Then 5 Burpee’s

Mosey to bottom of long hill

Run backwards up the hill. 100 yards

Mosey more.

Stop for 6 minutes of Mary.

50 LBC’s

40 Flutter’s

Sister Act tried to leave at this point but was called back for the next exercise just because he was talking about it.

Partner Wheel barrow 20 yards each. Now he can leave.

Mosey to the start

The Moleskin:

Great group of men this morning that received a improve workout from Gastone. We had one FNG which was the 2.0 of Dr Feelgood and he mentioned he like to beat up his brother. So he got the name Chet from the older movie but great movie Weird Science. Welcome Chet.

Q vs Q tomorrow. Linus is now the main judge since Roscoe has to work. Should be a good battle between Florence and Shortsale.

Check your calendars and sign up for some of the events upcoming in the F3 agenda.

Prayers for all the people that have so far been affected by Florence.

It is always a privilege.




BRR 2018 Straight Out Of Gashouse

Straight Out Of Gashouse

14 Men went out on an adventure, 2 drivers and 11 runners.

The Thang:

Van 1: Driver and 5 runner’s

Van2: Driver and 6 runner’s

If you don’t know how this works I will explain briefly. We have 12 positions for running. We go through 1 through 12, 3 times.

We conquered.

The Moleskin:

First, I would like to thank all that participated in this and how much of an honor it is to participate in this event with each one of you. We have many stories from the event and as a matter of record they should be recorded on this thread. So please respond with any stories that your feel need to be added in the comments section below.

Quick Highlights:

Both Madoff and Monk had dogs really mess with them on runs. Madoff makes mention of that he got a 2 minute delay on his leg which messed up his timing. Monk saved a girl from dogs and took a spill on the ground while doing so. Next years thought is that we bring some pepper spray. We don’t want to hurt the dogs but we do need to protect ourselves.

Burning Car: This was spotted in Van 2 and they stayed at location for 30 minutes. Confirmed today that someone was dead at that scene. Van 2 will have to elaborate on this story.

Boudan, seemed to enjoy the Grandfather Mountain run. He almost seemed euphoric after the run.

Marissa: She not only was the nice girl that Monk saved and was very gracious but also ran with Madoff later and she ran very well.

Stonecold ran his first big race and really made it happen. Kudos to him for the gut check out on the BRR.

Freight had mentioned something about his leg 31 being bad and Tyson said to him “You signed up for this”. Perfect.

Tyson drove for van 2, he is down with an injury and we all hope he is better real soon.

Freight, Took Tyson’s spot on the relay on Thursday before the event. He ran better than average, I know he is sore but it is unbelievable how well he did on this runs.

Defib, took the Mountain Goat like it was flat land. Observation from me was he had used his arms so well to assist up the mountain he looked like a body builder.

Tooltime approaching: Gastone checked with van 2 to see how much sleep I could get. We had figured that Tooltime would make it around 2 am to me, but after talking to Van 2 they said around 1:30am. So I set my clock for 1:07am. I got up and Roadie told me that he should be to us in 20 minutes. This meant Tooltime was flying fast. But, then within 3 minutes they told me he would be to us in 10 minutes. I started to hurry, and could not get my socks on because my feet were wet but almost ready all of another 2 minutes and the tell me that he could be arriving in a minute. I start quickly still putting myself together and got to the start line to notice that he has already arrived and is eating a potato. Good gracious, he gives me grief and then tells me to give him 25 Burpee’s to make up for it. So I could not do this for him on that run but I got them today since he is the boss.

Whoopee, he says he hates to run. But, he ran like a champ and put together some great times. He is ready to go again next year.

While waiting on Defib at the top of the Goat. A local pick up truck must not like vistors. He came real close to taking out myself, Dolph, and Tooltime. Then went down the hill and almost got Defib. What a jerk.

Dolph is Dolph, just a regular beast that probably did not train and just did this in his spare time. But a great job he did.

Roadie is the best driver we could have asked for. He gave encouragement to our team and other runner’s on the coarse. For us in van 1 we could not thank him enough for being who he is and for what he added to all of us during this race. On a side note: Roadie is going to start taking the red pill now, expect big things. Thanks, Roadie.

Defib and his M had us stop over at the lake house on the way back. They had food and drinks and were very awesome for doing this!!! You guys are great and we all really liked the house. We definitely look forward to swimming  at that spot one day in our Speedo’s.

So much more happened so be sure to add stories to the comment section, we need to have all this down.

It was an honor to run with you guys and I look forward to the next adventure.

Gastone Out!




Fun Run

6 Showed for Coconut Horse.

The Thang:

We ran 5 miles

The Moleskin:

I started at 5:30am for the first 5. Returned before start of the next 5. Found Whoopee who was missing anybody that would Ruck with him (Boudan). His windows were down and he was just going to say hello to everyone and leave. He said no more running. But, when Roscoe showed and Monk all of the sudden he was going to go a little and then turn back. Long story short he ran the entire run, what a monster a few of the guys are after such a run the day before.

Prayers go out to those in need.

We did the pledge

We went in for coffee

Gastone Out

Head Fake, just a run

12 pax showed for a Thursday morning run at The Pub with Gastone on point.

The Thang:

Gastone showed for extra credit, got in 2.6 before I ran out of time.

Tooltime asked if I was taking us to the Halfpipe and I said “No.”

Started with the pledge.

Then I said follow me and starting running n the direction of the Halfpipe. At that point, I was accused of being a liar in some mumble chatter. I also heard another complain that he just wanted to run, his names sounds close to Pimento. I enjoyed every minute while remain quiet.

I took a right on to Duke Street which cuts across back to Hoffman then a left. Take a right at Robinwood, Take a right at E Hudson, and back to Hoffman take a right which takes you to Publix. 5 Miles.

The Moleskin:

This is a solid route to take but I probably would not do this one again because Gastonia is not doing a great job at maintaining the sidewalks and the absence of sidewalks on the path. I have noticed a decline in general maintenance to cutting away stuff from sidewalks. Also, it would be good to get some sidewalks finished and attached on the East Side. That is my vent.

FNG, showed for the run and was named Dunce. But, who knows how we got to this name it was to long of a path to figure out and really has nothing to do with the person. Welcome Dunce, who’s wife is expecting a 3rd child real soon.

Sargento’s house on Saturday, put your name in if you are attending.

I took us out in prayer.

Gastone Out!


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.



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