F3 Gastonia

Fitness, Fellowship, Faith

Author: HIPAA (page 1 of 6)

Down But Not Out

YHC believes he re-aggravated an old 5k injury from 5 years ago, perhaps its a bruised meniscus again. But what the hell do I know, I’m not a WebMD. This slight setback has kept me from participating in any type of bootcamp/run/ruck workout the latter part of this week. I knew I had the Q this Friday at Downtown, so it was time to have an alternate weinke made to accommodate myself. Haven’t done a complete Core only workout since HIPAAPALOOZA so thought I’d give it a go again.



Slaughter Starter

Mosey up the steps to the Rotary Pavillion

Set up the tunes. Wanted to play some Wu-Tang but I just couldn’t find a complete “clean version” playlist to play. Therefore I defaulted to the good ‘ol Metallica Radio via Spotify.

Let’s begin this thang!

Captain Thor – 1BBSU:4 American Hammers (count Right side) – 10:40

Dirty Hookup – 50 OYO

Deep Sea Divers – 20 each step

Australian Snow Angels – 20  IC

Hundreds – 100 OYO

Mtn Climbers 2 LBC – Descending sets – 25IC – 5 IC – No reset in between

Hurricane Hoedown – From 7 to 1

Australian Mountain Climbers – 20 IC

James Bonds – 3 sets

Freddie Mercury 25 IC

French Fries 25 IC

High Plank – Almost 2 minutes

2 Trains = 10 Burpees


All in all it was a great core work out. Nice being able to pass the time without running.  Need more of these.


Prayer Requests

Big Pappy took us out

Road Not Taken

Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;
Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as for that the passing there
Had worn them really about the same,
And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.
I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.
Robert Frost
At Diablo Sammich we are Ruckers. We set out to get in some mileage with no planned path in mind. We go off road, climb loading docks and bear crawl across pavement. We never really know where we are going, but in the end we can look back and say we made it and we made it together. We all stayed together and we got better together. We rekindle old friendships with those we haven’t seen in awhile and we welcome new faces that make it seem as if you’ve been known for years. We help pave the way for others to follow in our footsteps in hopes they too will take the road less traveled.
This morning wasn’t about hiking 2 miles, doing numerous bear crawls, performing spontaneous monkey humpers, grinding through various merkins, grabbing some curb for Mike Tysons or lunge walking various lengths. It was about getting to know your brother a little better. As I led the PAX around, I would often look back and constantly see conversation flowing like a fine wine.
As we ended our fellowship hike down the unknown path there was still time to get a little stronger. As we lay on our six on the end of the path we held our packs high above our heads as we gazed into the morning sky whilst flutter kicking our legs in a perfect cadence. We then proceeded to push our packs up to the heavens. Back on our feet we pulled our packs high and again over our heads.
BRR Ruck CSAUP – Spots available. Did we mention there is no entry fee???
Charlotte Firefighters 9/11 Memorial Stair Climb – September 14th
Praise request: Boudin celebrating 21 years of marriage!
YHC Took us out
Thanks for letting me lead this morning men. I hope you all enjoyed the cool morning getting better!


SAC – Sexy Ass Cardiologist. He was chased 5 miles by a bunch of HIM. I heard screams from woman all over, well maybe, It may have just been Quiche. Not quite sure.


Announcements & Prayer requests

YHC took us out


D-Day Ruck

We got in 2 miles as we remembered those on D-Day. While we rucked we took a short marching break and pretended to storm the beaches at Normandy. We army crawled halfway across the soccer field as if we were crawling under the barbed wire. We then switched up to bear crawl the remaining half of the field.


Announcements and Prayer requests

YHC took us out


It Taint that hard

No repeat Q fails for me today. Yes, YHC had a major Q fail for the first time in my time at F3. I forgot I had the Q at Boar’s Nest on Sunday and I left Montross and Bed Pan high and dry. That said I had asked VooDoo on Sunday who had the Q this Tuesday at Bulldog as I thought i’d like to take it. He laughed and said “Uhh, You do!”. Well ill be damned, I forgot I signed up! Guess I need to re-enable those calendar notifications on slack and piss everyone off again just so i can be reminded of when I’m Q.

Any who, I was happy to be out at Bulldog again and excited to Q. Thought I’d do a little ladder action this go round.

10 PAX – 9 for KB workout and 1 Runner



  • SSH
  • Merkin
  • IW
  • Goof Balls

Round 1

  • Merkin x 20
  • Kettlebell Swing x 10
  • Merkin x 20
  • Kettlebell Swing x 15
  • Merkin x 20
  • Kettlebell Swing x 25
  • Merkin x 20
  • Kettlebell Swing x30

Round 2

  • Goblet Squat x 20
  • Kettlebell Swing x 10
  • Goblet Squat x 20
  • Kettlebell Swing x 15
  • Goblet Squat x 20
  • Kettlebell Swing x 25
  • Goblet Squat x 20
  • Kettlebell Swing x30

Let’s take a quick break and side lunge 25 yards and back to start point

Round 3 – New exercise: “The Taint Squat” (AKA: Coassack Squat) – This one really stretches out the taint.

During this round we discussed the taint a little more in detail. VooDoo offered up to give free taint massages at his office, no coupon needed. Some said that was gross, Rudolph said “Don’t knock it til you try it”.

  • Bodyweight Taint Squat x 20
  • Kettlebell Swing x 10
  • Bodyweight Taint Squat x 20
  • Kettlebell Swing x 15
  • Bodyweight Taint Squat x 20
  • Kettlebell Swing x 25
  • Bodyweight Taint Squat x 20
  • Kettlebell Swing x30


Mary – Round the horn PAX choice

5 Burpees, 10 Deconstructed Burpees, Modified Homer to Marge, Crunchy Frogs, French Fries, Plank with Leg Raise, Pickle Pointers with Leg Raise,  Box Cutters & 10 Burpees


By this time we were all sweaty and nasty. Someone pointed out Watt’s Up Poison Ivy, Sumac, Oak, Bret Micheals, i dunno what is was but it was poison something. Apparently he was wraslin with a peacock in the woods. Watt’s Up then proceeded to show us all of the mysterious poison sores all over his body, thankfully not his taint though. HunkAJunk then pipes up and said he’d make Watt’s Up jealous by stripping naked and running backwards through a corn field. Oompa Loompa got excited. Show to know!


Announcements: 2nd F event Tubing and F3 Dad’s (Folsom) Saturday July 20th (It’s like DeJa Vu)

Prayer requests: HunkAJunks Friend with Cancer, Belmont Police, HunkAJunks Shoulder

YHC Took us out

I know it’s been humid out and that might make us sweat a little more, but looking around at the aftermath (as HushPuppy has pointed out in his photo on the twitter box) you can tell these HIM put in a lot of work this morning. I noticed some had to modify some exercises today for various reasons, but when i saw them modify they still chose an exercise that pushed themselves hard. And that’s what you should do when you modify. Don’t modify to something easy, modify to something that still makes you push yourself. Great work by all. Love this AO!




Donation Ruck

5 HIM Rucked, did pullups, Step Ups, Dips & Merkins. We got in 1.8 miles


YHC took us out


Big thanks to Clavin for bringing lots of sports equipment, board games and toys for Ignited Minds

The Roosevelt

100 years ago we lost a great HIM, Theodore Roosevelt.

He once said:

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” 
― Theodore Roosevelt

As men of F3, I think we can all relate to Teddy’s quote. The credit belongs to the HIM that resists the fartsack and posts in the gloom, whose body is stained by dirt, sweat, gravel and sometimes blood; we give 100% at each post; who occasionally Q fail, who falls short of completing a full set of burpees again and again, because there is no effort without failure and weakness; but who does try his best to perform the exercise; who has passion and loyalty; who invests his time for self-betterment; who knows in the end the prize is greater than the pain, and who at the lowest, if he fails, at least he failed while trying his best, so that he shall never be with those sadclowns who neither know victory or defeat.


Jacked Up


40 Seal Jacks IC

30 Plank Jacks IC

20 Chilly Jacks IC

10 Lil Gumby’s in the Woods (AKA Smurf Jacks) IC

The Thang

Mosey ½ mile to…yep you guessed it “Roosevelt” tire. Fitting isn’t it?? There is a plethora of old tractor trailer and tractor tires back here in the “disposal” pile. We are just gonna borrow them for a few minutes and put them back. Hope we don’t get arrested!

Large crowd so lets grab 5 large tractor tires

Tri-Partner up behind a tire. 16 so 1 odd man out.

Round 1:

P1 Merkins while P2 flips tire 50 yards to P3 that is doing Flutters. Switch so P3 is flipping back to P1. Continue the loop for a few cycles.

Odd man out subbed in while doing merkins and tire pushes with a smaller tire across the lot and back. At one point Sparky was the odd man out and was doing what looked like the old “Hoop Rolling” game from the early 1920’s or Def Leppard’s era.


Tri-Partner team now assembles around tire and does the following

20 Dips IC

20 Rocky Balboa’s IC

Round 2

P1 Burpees while P2 deadlifts then farmer carries tire 50 yards to P3 that is doing Mountain climbers. Switch so P3 is farmer carry back to P1. Continue the loop for a few cycles.


Tri-Partner team now assembles around tire and does the following

15 Derkins IC

20 Step Ups IC

Round 3

P1 LBCs while P2 deadlifts then farmer carries tire 50 yards to P3 that is doing BBSU. Switch so P3 is farmer carry back to P1. Continue the loop for a few cycles.

Put tires back where we found them

Mosey ½ mile back to start



Announcements: Mt. Mitchell Hike May 19 5:30 at GSM, Belmont 5K SFN May 25 8:00, Memorial Day Murph at Martha’s 7:00, all other AO’s closed that day.

Prayer requests: Gastones family, Easy Riders son, Watt’s Up daughter, Sargento’s family

Sparky took us out

Thank you again to everyone that showed this morning. I hope I made it worth your while. For those that haven’t made it out in awhile, we miss you and your presence is needed. Be a HIM, not a Milk Carton Man.






A feather in my cap

Setting a goal for yourself and achieving it makes life that much better. I set out on a journey sometime in 2018 with the intention of Q’ng every AO in our region. One by one I began to check them off leaving only the Yank to conquer. I hit Tesla up to let him know I’d gladly take the Q this past Saturday. Surprisingly I’ve only been to the Yank two times prior to this Saturday. Once for a guest Q by Rev. Flo Rider and the other was a convergence. That said I really wasn’t familiar with the area of Belmont and what to do. Tesla had been asking if I was bringing any toys to my Q. I had put off the answer as I really wasn’t sure what I wanted to do. Then I remembered a nice spot behind Sammy’s to setup a PainLab type workout. With the area chosen I went to work on a weinke. I have been really into the Battle ropes lately having owned two different sizes. They can put one hell of a beating on you. They incorporate core, cardio and strength training into any movement used with them. Only having 2 ropes I knew I’d have to generate more pain stations. I put a question out on slack about what the avg. Pax count is at the Yank, I was told 10-12. Solid number so I created pain stations accordingly. I arrived extra early and setup shop in the new parking lot behind Sammy’s. Walked up to the starting point where I was greeted by an FNG soon to be named Pyle. One by one I started seeing more and more Pax arrive. At about 5 til we were at about 12, when out of nowhere 8 more showed. I immediately had to pull up my weinke and add some more pain stations! YHC was very pleased with turnout. Large crowd so let’s move it down to the concrete pad.

0700 let’s begin

Disclaimer and 5 core principles for the 2 FNGs


SSH x 15 IC

Merkins x 15 IC

Moroccan Night Clubs x 50 IC

As usual ToolTime was running his mouth. Guess he didn’t get enough EC running in so had to continue it here.

Let’s mosey to parking lot behind Sammy’s.

The Thang

I spent sometime explaining the pain stations and ToolTime interupted numerous times with complete nonsensical jargon but we made up the time during the workout.

Tabata (Ciabatta)

10 Pain Stations – 30 seconds each station, 10 second rest between stations

20 PAX so make 2 lines of 10 behind each battlerope.

Rope 1 – Heavy 2″
Rope 2 – Medium 1.5″
Plank Jacks Plank Jacks
Cinder Block Curls Cinder Block Curls
Chilly Jacks Chilly Jacks
Cinder Block Overhead Press Cinder Block Overhead Press
Wide Merkins Wide Merkins
Burpees Burpees
Diamond Merkins Diamond Merkins

The 10th Station would be the mosey around the parking lot then planking until the buzzer went off. Call this your extended rest period.

Fired up the tunes with some Prodigy. No complaints, except from ToolTime who requested Tool. There was a reason for the choice in music and we’ll get to that in a second.

After round one I made the lines flip flop. This gave everyone the opportunity to work with the heavy rope. We kept the flip flop going as we ended a round. It was maybe after round 2  where I noticed the PAX literally praising Jesus when they arrived at the Burpee station. They had been working so hard at all the rest of the stations that somehow doing Burpees was an actual relief???

ToolTime still requesting Tool

OK we made it to the halfway point so time for a little explanation of the music choice. As the PAX caught their breath I brought up once again the F3 Mental Battle. I pointed out the the lead singer of Prodigy, Keith Flint, committed suicide on March 4th. I noted that while a man can have everything going for them in their life, they may still be fighting demons inside. Spoke on how I battle through anxiety but that this group of HIMs pulls me away and helps me find ways to fight that anxiety. There are many men that battle depression, anxiety and other mental diseases. WE are all here for each other. WE are here to hear you out. WE are here to help you. WEare here to guide you to someone that can help you if WE cannot. The important thing is WE are here. Reach out.

Lets get back to it.

ToolTime still requesting Tool

0750 and we were wrapping up the last round.

We did 5 rounds. Here is what we did when on the ropes. While it was the same, it was a little different each time.

Single Arm Alternating Waves
Reverse In & Out
Double Arm Slams
American Hammers

Let’s circle up for some PAX choice MARY, round the horn style. FNG Pyle got to call an exercise, a plank groiner maybe? Who knows what the hell it was but it worked and I may use this again sometime! Well done FNG Pyle!



Announcements – SFN @ Community Foundation Run. I made the announcement that the Yank was end of Qng everywehre. Sargento, with a big smile on his face, says welcome to the club. I dont know what club you’re in sir but you haven’t Q’d Diablo Sammich! BOOM! ROASTED!

Prayer requests

Tiger took us out

ToolTime still requesting Tool

Men of the Yank. I thank you for the time spent with you this morning. I’m glad I got to put faces with names with the ones I’ve never met and was able to workout along side of you. I hope it was as much fun as it was terrible.



One flew over the…handlebars???

Some of you may recall Pedal was on the IR last Tuesday due to his backiotomy. I asked him Monday if he was clear to do his makeup Q this Tuesday. He said while PainLab felt great to him he had to defer yet again. Apparently he was out Mountain Biking, clipped a tree and flew over his handlebars. Ill let him tell you the rest when he’s able to return to action.  However this did not put YHC in a pickle. As i’ve attended or listened to many podcasts on Q Source, One that always sticks out is preparedness. “Always Be Prepared” is what 5.11’s moto is and so it shall be. Quick weinke creation. Arrived at Bulldog and see a surprisingly large crowd for this AO and I also see a return of Dry Rub, the FNG fresh off the convergence. Lets begin



Merkins 15 IC

Imperial Walkers 15 IC

Hillbillies 15 IC

Here comes HushPuppy coming in Hot. Glad to see you out here brother. Modify as needed, do what you can do!

HP takes off with a headlamp for many laps around the Bess Track.

The rest of us meet the Deck of Death

Card # Exercise Suit Exercise
2 TGU Hearts Merkins
3 Halos Diamonds Burpees
4 Half Knee Press Clubs LBCs
5 Figure 8 Spades Squats
6 Renegade Row
7 Skull Crushers
8 Clean & Press
9 Snatch
10 High Pull
J-15 Overhead Tricep
Q-15 Curls
K-15 Swings
A-15 pullovers

We ended up doing 69 Burpees, which i think was the exact # of PAX at the convergence.


Announcements – Comm. Foundation Run SIGN UP, Mt. Mitchell

Prayer requests

VooDoo took us out



Last week was the F3 Mental Battle. I told the PAX the story of my wife’s friend losing her sister over the weekend to Suicide. The struggle is real. I told the PAX that the mental illness battle shouldn’t be only 1 week, it should be every day. Talk to the men around you. Men, if you are struggling, talk to someone. We are all here for each other. We are here for you if you are the one struggling. Don’t be afraid.




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