F3 Gastonia

Fitness, Fellowship, Faith

Author: HIPAA


My goal in life is to come up with fun and creative ways to turn the ordinary into extraordinary.  Thankfully, F3 has let me use them as my canvas. Since I’ve joined I’ve seen my fair share of workout creativity from every Q, daily, therefore I was excited when I got the chance to Q the Pain Lab at the Gashouse. When I was a young boy I loved playing board games. It allowed my family to come together to enjoy each others company and put aside our busy lives outside the home, so I thought it would be interesting to incorporate that same idea into an F3 workout. Just hangout, chat and play a friendly game. That said, Painopoly was born. Which is A redesign of the classic board game Monopoly for those that couldn’t figure it out. Streets were renamed to match those in the Gaston county area, A Kettlebell workout instead of a property value, Railroad’s would appropriately have 5 Burpee’s, A 1Lb Kettlebell for the game piece and I even had some fun with the Chance and Community Chest cards. Only difference with my version is that no one wins, everyone loses.

Excitement was setting in during the week as I began promoting it. The interest and intrigue was there but no HC’s, so how many would show? On my way in early and I forgot the dice, side trip to Wal-Mart. As I arrived to the AO quite early, as did Stroganoff for his recon, I began wondering if the gloom would hinder reading the Painopoly board spaces. I began my recon of the parking lot in search of the brightest spot. Found a good spot under a set of parking lot lights. The nervous tinkles hit me so found a tree quickly. At this point it’s 6:50 and not much traffic coming in. Panic sets in. Did I scare people off? 7AM and we have a good showing of 13 collectively. After the warm-up and pledge 3 decide to stay back with me. Thank you T-Square, Mayor and Billy Madison. Billy Madison was definitely intrigued by it, so much that instead of totally skipping the Saturday workout he managed to squeeze in about 20 minutes until he had to leave for his sons baseball tournament.

The Thang:

We played Painopoly, listened to some loud metal and had great conversation.


  1. Roll the dice and move the appropriate amount of spaces
  2. Do the exercise on the space
    1. Chance or Community Chest – Draw a card from the correct pile. Could be an exercise, a rest, Go To Jail or even an Omaha for the next exercise of your choosing.
  3. While the next player rolls every other player needs to do a wall sit

Some how T-Square managed to land on every Railroad (5 Burpees each), we went to jail (15 Burpees) once and I think Mayor drew a Chance card with 5 Burpees. We also managed to land on Kettlebell cleans 4 times which = 4 sets of 10 reps. There was some grunting and groaning so I knew the reps I had labelled were a good number. Although we didn’t manage to hit every exercise on the board, we hit a good number that worked just about every muscle group with intensity.

The PAX seemed to really enjoy playing and cannot thank them enough for participating. There is talk this may make another appearance in the near future. Show to know. If anyone would like to use this for a workout or another Pain Lab, let me know and I’ll let you borrow it. While I legally cannot sell this (copyright infringement with Parker Bros/Hasbro), If you want your own I’ll gladly make you one if you want. Only thing in return is you must make a minimum $20 donation to a local charity. By charity I mean like Rolling Hornets, not Mayor.

Thank you again for letting me lead. It is truly an honor and privilege. I hope you enjoyed your time and got in a good weight workout. Until next time, Aye!!





40 Year Old Virgin…Q

14 HIM showed up at The Black Knight for YHC’s VQ beat down. I really do not think many expected this intense of a workout from a VQ. They probably thought this would be a light day, HAHAHA. I must admit I was completely stoked about it since the day I requested to do it. Was I Nervous? Indeed, but bet your butt I had the best support all around from the F3 Gastonia PAX that helped me build my confidence up. Creating the Weinke was really fun, I mixed a little of Stroganoff’s workout from the first time I ever posted at The Black Knight along with something that I’ve never done before.


All veterans present. No FNG’s so no disclaimer


SSH x 15 (IC) – So my lips were frozen and I was slightly tongue twisted. I had an issue pronouncing Side Straddle Hops.

Don Quixote x 10 (IC)

Moroccan Nightclubs x 50 (IC) – slight mumble chatter from Gastone. Previously he kept telling me the hardest part of Q’ng was keeping count. However I had no issue walking up to him on a few occasions, whilst doing MN IC, letting him know my count was on point.


The Thang:

Mosey to Martha Rivers and upper soccer field

Round #1 – Line up on the side of the field facing the short side and let us begin.

Sprint to other side followed by 10 CDD’s – 20 Bobby Hurleys – 30 LBC’s – Plank for the six

Rinse & Repeat 3 more times

Round #5 – I added a second set of reps

Sprint to other side followed by 10 CDD’s – 20 Bobby Hurley’s – 30 LBC’s – 10 CDD’s – 20 Bobby Hurleys – 30 LBC’s – Plank for the six

Repeat one more time for a total yield of:

80 – CDD’s

160 – Bobby Hurleys

240 – LBC’s

Mosey to the parking lot of Martha Rivers

Gave the PAX a brief backstory of YHC. Told them before I moved to NC that I lived in Albuquerque, NM for a few years. I then asked the PAX if they knew what famous highway ran through the land of enchantment. T-Square correctly identified it as Route 66. So yep, we are doing that exercise next!

Route 66 #1 – Burpees

HushPuppy reminded me of the time, which was 6:05. We got time!

Route 66 # 2 – Squats – Gastone, next time you say, “That’s something I can do”, trust me I’m going to Omaha to something you can’t.

Route 66 # 3 – Mike Tyson’s

Looked at my watch….6:15. Jailbreak back to Snoball’s

No time for MARY


Announcements: From Gastone –When posting your BB, remember to tag your workout AO on the right side of the web page.

Prayer requests: Easy Rider and Monk – Family health issues. Bandit – Kids applying to college. YHC took us out.

I apologize for running over on time. Trying to learn this time management thing. I promise to do better next time as I know you all have places you need to be. To all PAX (present and not present) thank you for your support leading up to this day, It was truly appreciated. Very proud of what this group accomplished this AM. Every PAX pushed themselves and never gave up! Look forward to doing many more with this group!

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