F3 Gastonia

Fitness, Fellowship, Faith

Author: Gumby (page 1 of 3)

11’s? Kinda Sorta

Pulled into Folsom this morning passing Volt and Roundup as they get some EC in before the workout. Good work! When I get to the parking area Medicine Woman is waiting for the beat down to begin. Few minutes pass and cars start showing and the PAX are ready for the beat down.


SSH, Don Q’s, X 15 IC, MN’s till Montross gets in the circle.


Mosey from parking area to the first light pole. Flutter Kicks X 20 IC, next light pole we do Mountain Climbers X 20 IC. Alternate between these two exercises at the light poles all the way to the flag. Each set led by a different PAX. (thanks guys) Get to the flag and pledge.

Next short mosey to parking lot at entrance. I think most of the PAX thought there would be 11’s. I do call those a lot but I wanted to mix it up a little. There are 3 islands and a service road at this lot so we did an escalating suicideish type workout.

Island 1, 10 Burpee’s

Island 2, 20 Big Boy Situps

Island 3, 30 Squats

Island 4, 40 LBC’s

You can’t go to the next exercise without returning to start and starting over, we finish this round and then flip it up and reverse it. Now starting with 40 Big Boys at the first island etc., Good work men 6:10 let’s head back to start.

Roundup took off like he was shot from a gun and the rest of us followed.


Short Sale with the Q at Folsom Saturday. Put on your big boy panties and pull your shorts up. Guaranteed to be a beat down.

Prayer Request:

Montross’s Aunt, Rockabilly’s Mom, Medicine Woman, Hacksaw’s MIL, each other.

YHC took us out.

Great work today men, nice to see a good crowd at Folsom. A lot of guys posting 3 times this week so far, including Rockabilly who was an FNG on Tuesday. Way to push man! Keep at it!

As always it was an honor and a privilege to lead this morning.

Keep it Moving

As I pulled into Folsom I was met with a surprise! I wasn’t going to be alone today. Swimmer was there and ready to go, and shortly after I arrived Montross showed. His FNG unfortunately was a no show. Hopefully he will show up soon. The rest of Folsom apparently didn’t get their wake up calls, perhaps I can start up a service for that soon. We have some HIM’s here let’s get this started.



Gravel Pickers X15 IC

Hillbilly’s X15 IC


Mosey to the flag at entrance for the pledge, short mosey to parking lot across from the flag. Suicides with Merkins at each divider starting with 10 and increasing by 10 at each divider. Next repeat with Squats and finally LBC’s.

Mosey around the long way to lower shelter for Dips, Squats, and Step Ups all x15 with a lap around the parking lot after each exercise X2 sets.
20 Big Boys OYO. Way to push men.

Mosey back to start. As we get back the familiar redneck truck horn in the distance 5 burpees. Now for some PAX led Mary. Montross with American Hammers X20 IC, Swimmer with Flutter Kicks X30 IC, YHC with V Up’s. another round with LBC’s, Mike Tysons, and Sandy V’s for our Folsom Fartsackers. Montross counted the Sandy V’s with the fartsackers names. Time

My goal today was to keep the heart rate up. Very little if any rest between sets. I believe we accomplished that goal this morning. Good work men!

Prayer Request:

Montross’s Aunt, Swimmer’s sister’s Father In Law passed, Hacksaw’s Father In Law passed. Sorry guys for any that I forgot.

Thanks for letting me lead this morning. Was a pleasure and honor.

You vs You

Warmup, run to the flag. Pledge. Run again,do exercises.  Repeato  X5. Got 2.4 miles

Folsom Strong

2 strong at Folsom this morning. You can always count on Volt to be there.

SSH, Gravel Pickers, Toy Soldiers X 10 IC


Mosey to the flag at the park entrance pledge it out. Next on your 6 for flutters kicks x10 ic, lbc’s, x10 ic, roll over for cdd’s x10 oyo, back on your 6 for 10 big boy’s oyo.  Mosey around the parking lot to the street light for dirty 11’s with squats and sandy v’s.

Mosey to lower lot for several rounds of ab work, Sandy V’s, Peter Parker’s, Parker Peter’s, Mountain Climbers, and oblique raises.

Head back to start for 10 burpees and time is out.


Painlab Inspired

3 HIMS didn’t let a cold rain discourage them from getting better this morning. The night before we had a one pax with his M at the hospital. Another pax with a nagging injury and yet another pax that had to go to the hospital in the wee hours of the morning  for his M’s mom. That knocked the available pax down athe least by 3. Hope all is well men we will be praying for you. Now for the Painlab inspired beat down which is a new style of workout to me.

Warmarama: SSH, Toy Soldiers, Gravel Pickers

Thang: Dips, Incline Merkins, Step ups, Derkins, then on your 6 for the core part of the routine. LBCs, American Hammers,Big Boys, Freddie Mercurys, and Sandy V’s.  All exercises X 10 OYO. Repeat these for the next 35 minutes.

We really started to feel the core work after a few sets and by the end it was a struggle to finish the core work. Great work by all but we’re not done yet. Makhtar  N’ Daiyes X10 IC, Peter Parkers X10 IC, Parker Peters X10 IC. Those were a real crowd pleaser after the core work. With just 30 seconds left 10 burpees  OYO.  Time.

Announcements: Christmas  Town 5K, half marathon Dec 22 ,Operation Sweet Tooth

Prayer Request: Allen Tate mother in law, Bed Pans M, each other

I thought it would be cooler!

I pulled into Folsom this morning with two ideas, one for a rainy workout and one for a dry one.  Well it’s not raining yet, so we are going with the “dry” workout. With 7 HIMS ready for the workout it’s time.




Hillbillys X10 IC

Gravel Pickers X10 IC

Moroccan Nightclubs X10 IC



Medicine Woman had left the shovel flag in another vehicle so a very short discussion about if someone had another flag would we get out of moseying to the flag pole at the entrance.  YHC as nicely as possible let the PAX know it really wasn’t going to matter we were going there anyway. To the flag we go.  Stop on the way to pick up the 6 and left the PAX to call exercises on their own.  YHC doesn’t know what was called but seen burpees from a distance and some planking.

Once at the flag 22 for the vets and pledge, short mosey to the parking lot across from the flag.  Roadie being the observant one asked what kind of 11’s are we doing?  Well I’m glad  you asked. Big Boy’s then Lunge across lot( 20 or so yards)  Burpee’s then lunge back. This was a real crowd pleaser and took us some time to complete. YHC wasn’t sure when I called those that I could complete, but we all pushed through and completed. Good work men!

Mosey to the Tennis Courts for some Mary.

YHC with LBC’s X 25 IC

Medicine Woman with Mountain Climbers X 20 IC

Roadie with Big Boy’s X 25 OYO

Huckleberry with Flutter Kicks X 30 IC

Pastor Clever with Peter Parkers X20 IC

With a couple minutes to go make a lap around the Tennis Courts and head back to start.

SSH till time.

Announcement’s: Burpeethon 10-6 see Mayor or show up. Stroganoff with a 5k turtletuff.org , BrightFutures 5k 10-20 18  See Sparky.

Prayer Request: Couple of families with maritial issues,  Elaine Kanupp and family, Cheesepuff and middle school issues,  each other and our kids.  YHC took us out



Happy Birthday Hacksaw!

Good work today men, thanks for coming out. Missed the guys that couldn’t make it.

As always it was a pleasure and honor to lead today.


Rock you like a Hurricane

7 men showed for my first Q in a while. YHC isn’t able to post or Q much in the summer during the week due to my work schedule, but the  site Q graciously let me back in the fold at Folsom.

Pulled in a little early this morning to do a recon for what I was about to deliver. Folsom is undergoing some construction and the power is cut off in different places and parking lots dug up around the park. I wanted to see what was available to use and what wasn’t.  What I did find was Volt putting in some EC. Way to push bro!


Moraccan Nightclubs waiting on Pastor Clever to get to the circle.



Gave the PAX an option and Sister Act spoke up and said just deliver a beatdown don’t give us any options.  I like a man that knows what he came for.

There are a lot of light poles around Folsom and there is one right at the start. Let’s go! Burpees, Squats, Merkins, Flutter Kicks, LBC’s  all 10 count OYO at every light pole we will pass as we tour Folsom. We are staying together and if you finish before your brother, help them finish.  Mosey a short mosey not even out of the parking lot and another light pole .  Get up the road a bit and there is a double light pole. Volt spoke up and asked if we did double the reps? A slight argument as to whether or not that was a light pole or just a pole ensued but YHC felt like that was a great idea. Double reps at this one. Thanks Volt!

Keep on moseying to the flag and more light poles, say the pledge and keep at it. Thanks for pointing out those light poles that were out Sister Act, YHC would have missed them.  All total we hit 15 poles including the double reps and the one at start twice to get 150 reps of those exercises and just over a mile. With time running out YHC called Gravel Pickers X10 IC, BedPan called Toy Soldiers X20 IC.  Time,


Announcements:  JJ5K and Stop Soldier Suicide 5Kor 10K 9/22,  Burpeethon on 10/6,  Snowbird this weekend,  Q VS Q at Gashouse  07:00 Saturday  (Folsom will be closed this Saturday).


Prayer Request:  BedPan’s M,  George and Self Family, each other, 2.0s, Hurricane victims to be, YHC’s Father and Mother In Law.  Seems like I’m forgetting  something my apologies if I am.


COT:  Thanks for the opportunity men, and thanks for showing up and pushing hard this morning.  Good to see Hacksaw, I know you are fighting injury but you are out there pushing through it. It was an honor to lead.  See you in the gloom!






Misspelled B.O.M.B.S

YHC pulled into Folsom about 15 minutes early to find the parking lot empty. Not sure if the Wednesday Run Ruck  was going to keep a few HIMS from posting this morning.  By the time YHC got parked the others started rolling in one by one. All total 9 HIMS showed in the gloom for a beatdown.

YHC was told the night before on the Folsom chat that there were 2 strong FNG’s that showed this week and that YHC should give them a beatdown that they won’t forget. (thanks Montross) 5:30 is here time to breakup the mumble chatter.


Moroccan Nightclubs till everone gets in the circle ,

10 Burpees OYO        Way to push AT

SSH x1


Mosey to the flag, say the pledge and 22 Merkins for the vets.  Mosey again to Sparky’s Lot for Wolverine Burpee/Long Jumps to the end. Mosey, sometime during the mosey  YHC overheard Pastor Clever say something about he was told to park at the tennis courts and he thought that we would be working out on the courts. Who was YHC to decline a new PAX the joy of what tennis courts really should be used for?

YHC called for some B.O.M.B.S. As the exercises were called out YHC was also called out by the spelling nazi (Huckleberry) and was asked how YHC spelled B.O.M.B.S with those exercises. Oh well I’m the Q I can spell it how I like! Time for some B.B.M.S.L

Partner up, YHC was odd man out so I did my sets with Montross and Pastor Clever.

50 Burpees

100 Big Boys

150 Merkins

200 Squats

250 LBCs   Just for you Huck

The PAX went to work and finished these with 3 minutes to go on the clock. Mosey back to start.

Prayer Request: AT’s mother in law, Roadie’s niece, Sparky’s M with end of school year stuff, YHC’s father in law, each other and our 2.0’s.

Announcements: Warrior Dash, Memorial Day Murph and 5K,  2.0 friendly workout 5-19-18, 07:00-08:00 at Folsom with something planned for the ones without 2.0s. Bring the 2.0 and have a great time of 1st and 2nd F.

BOM: YHC takes us out.

Moleskin:  Strong work from everyone today. YHC is really glad he had the Q today, didn’t really want to get out of the fartsack, but the PAX make it worth it and give back tenfold . It’s funny how  you think you are giving to the PAX but YHC is really getting the blessing from it.  Thank’s for the push Pastor Clever, only your second time posting and you are pushing hard. Gravity is getting better and better.  Volt is consistently there, Huck, Roadie posting 2 adays and 6 days a week, Medicine Woman doing EC and running with his 2.0 . Great to see every HIM at Folsom pushing hard.

If you haven’t had a chance to get out to Folsom come on out and get your beatdown and coffeerama Saturday 06:30-07:30. Montross with the Q.

It was a blessing and honor to lead today.


Iron Skillet and Ruck Sacks?

YHC  showed up this morning with 2 PAX waiting for the beatdown, just after I arrived 7 more showed up and even Sparky was on time. Just barely though.  Enough chatter about tiny sacks and who’s going to get the Iron Skillet this month, it’s time to go.

Warmarama:  SSH, Hillbillys, Gravel Pickers x10 IC

Thang:  Let’s mosey to the flag, some mumble chatter in the PAX about the flag being right there. Where?YHC doesn’t know what Medicine Woman is talking about.  Get to the flag but not before Montross pulls a Sparky near the finish and sneaks past us to get there first. ( YHC will be ready next time)

YHC picks up the 6 as the others plank. Hank has gout in his knee and Huck is right there with him(no man left behind). Tclaps to Hank for even posting with his knee hurting as bad as it was. Say the Pledge and on your 6.

Big Boys x20 IC

LBC’s x20 IC

French Hammers were recommended by Huck, YHC squashed that with a set of American Hammers x20 IC

Seems like another ab exercise was done x20 IC that YHC can’t remember at the moment.

Mosey to the lot that YHC has dubbed Sparky’s Lot, he say’s bad things happen at this lot and I think he is on to something.

Burpee Long Jumps across the lot.

Lunge – Angle Grinder back to start.

Mosey to the lot at the shelters and plank while YHC picks up the 6. YHC calls Dirty 11’s (thanks Sparky) Wide Arm Merkins at the bottom 2 burpees in the middle and Star Jumps at the top.  The PAX make it halfway through before time is called and we mosey back to start.

The PAX led Mary, Medicine Woman with Dying Cockroaches Bedpan called the monthly challenge exercise  and YHC called on Gravity to call an exercise, Merkins IC. Time.  Good work men!

COT: Memorial Day 5k or Murph if you are in town. Warrior Dash first of June, couple PAX already signed up for the 09:00 time.

Prayer Request: Each other, Allen Tate’s mother in law.

BOM: YHC took us out.

Moleskin: The mumble chatter was strong this morning as the PAX were ready to go! The Folsom men are pushing hard and several posting 2 adays, hitting the Coconut Horse rucking and running, and many doing EC before the workout and at home. Tclaps to everyone! Proud to call Folsom my home AO.

Thanks for the push, was an honor and privilege to lead this morning.



65 degees on a February Morning

YHC pulled into Folsom a little early to get ready for the Q. Just a few minutes later Medicine Woman rolled in and we get out of our trucks. Not long after that the PAX start pulling in one by one. Everyone is talking and we hear a train, not on the clock yet so it’s  ignored  for the time being.  05:30 hits and it’s  time  to  start.

Wamarama: train is still going so 5 burpees OYO ,SSH,Hillbillies, Gravel Pickers X2 IC

Thang: mosey to the lower parking lot for a lap and 10 burpees,another lap and we see headlights  plulling in. Sparky is here so we do another lap to let Sparky get to us. Nice sprint to catch  up  with  us. 10 more burpees.

Mosey by the shelter to the pathway around the back side of Folsom to Sparky’s favorite parking lot. Burpee long jumps across and bear crawl back.

Mosey to the flag at the front of the park for the pledge. On your 6 for lbcs, American hammers, flutter kicks all x 20 IC. MW calls out big boys so we get 20 of them as well.

Next we mosey to the parking  lot  across  from  the  flag for some 11’s. Merkins on this side and star jumps  on the other. The PAX seems to really like this set so YHC will have to remember that. Running very close to time we mosey  back to start.

Announcements: Snowbird men’s retreat, Speed for Need 5k.

Prayer  Requests : each other, 2.0s, M’s, school shooting in Fla.,YHC is getting  some test done for stomach issues.

YHC takes us out.

The PAX pushed hard this morning. Everyone finished the workout stronger than they were the day before. Leaving no one behind. They helped me more than they know and I appreciate that. It was a pleasure and an honor.



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