F3 Gastonia

Fitness, Fellowship, Faith

Author: HIPAA (page 1 of 2)

Hard in the evening, Soft in the morning

It was awkward at first listening to Freight and Def Leppard talking about being hard in the evening and soft in the morning.  I had missed most of the conversation due to the high level of Metal playing directly behind be. Come to find out they were discussing how right after a workout how hard and tight their muscles are but in the AM they are quickly reminded how old they are when they go back to soft and flabby.


Simple Arm stretches

Not mosey 10ft off the grass to the parking lot.

Circle up & grab a kettlebell or something heavy.

Painopoly was broken out. We played. No one won. We did a lot of Burpees somehow, no thanks to DDC as we had a free pass on that exercise once. But, the best Burpees performed this day were the ones where the PAX had to yell my name after each Burpee. That one sure is a crowd pleaser.

Notes. I’ve been trying different dice out. First set was plain old small die. hard to pickup and roll when you have gloves on. I had elected on a large foam die. After this round of Painopoly i quicky realized that’s not a good option. The foam die bounces waaaaay to much costing us precious time that we could easily fit in another 10+ exercises. I will look to invest in some better dice before we play again.

Thanks to all who came to play.

Freight took us out


-HIPAA (1 P 2 A)

Special Olympics – Burpees by the Lake (AKA Burpeethon)

This is an intensive 2 person team workout for the burpee enthusiast!

There will be adults only heats and adult/child heats

Added bonus: $2.00 “How many can you do in a minute?” competitions for prizes! (Burpees, push-ups, sit-ups, hip slappers)


October 6th, 2018      9:00 am– 11:00 am

Rankin Lake Park, 1750 Rankin Lake Rd, Gastonia




COST: $25.00 paid day of event.  Cotton adult sized Guardian of Flames t-shirt for all participants if registered by 9/18/18 – 100% of all proceeds go to Special Olympics NC

Waiver: Please print and sign the waiver – 2018 General Waiver for SONC-Burpeethon.  Remember to bring with you day of the event.

REGISTRATION: Rankin Lake Park Waterfront Shelter  8:00am-9:00 am the day of the event


Pre-Register below by September18th to reserve your T-SHIRT!!!!!

Kiki…..Folsom, Do you love me?

Folsom, do you love me? Are you posting?
Say you’ll never ever leave from beside me
‘Cause I want ya, and I need ya
And I’m down for you always
Folsom, do you love me? Are you posting?
Say you’ll never ever leave from beside me
‘Cause I want ya, and I need ya
And I’m down for you always

  • HIPAA – In My Oostings

Arrived at 5:15AM. Medicine Woman was there. Yup, just me and him. We were so disappointed with Folsom PAX. 5:29:59AM, Allen Tate arrives. We are still all disappointed. Well at least Allen Tate arrived in time so no “late” burpees are required. Well, lets get the show started.


The Thang:




10 IW IC

Mosey to the Tennis Courts

I announced to the group we are doing accumulating exercises. Meaning do exercise #1 run and return for round one. Do exercise #1, #2, run and return for round two. Rinse and repeat for a total of 10 rounds

Decided to turn on some tunes for us. Little Slipknot radio for our listening pleasure.

Round 1: 10 Merkins IC run length of tennis court and return

Round 2: 10 Merkins IC, 10 LBC’s IC, run length of tennis court and return

Round 3: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO run length of tennis court and return

Sparky arrives as we are heading back to the start point. I yell 8 Burpees as he is 8 minutes late, but for him (Not HIM) only

Resume as group

Round 4: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, run length of tennis court and return

Round 5: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, run length of tennis court and return

Round 6: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, run length of tennis court and return  (NUR 1st, RUN 2nd)

Round 7: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, 10 Flutter Kicks IC, run length of tennis court and return  (NUR 1st, RUN 2nd)

Round 8: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, 10 Flutter Kicks IC, 10 Burpees run length of tennis court and return  (NUR 1st, RUN 2nd)

Round 9: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, 10 Flutter Kicks IC, 10 Burpees, 30 CDD’s OYO,  20 Squats OYO run length of tennis court and return  (NUR 1st, RUN 2nd)

Mosey Back to Flag


Prayer Requsts


Sparky took us out

Thanks to the 3 HIM that decided to show. It was a pleasure as always. Great conversations, even saw a shooting star.


Twerking with Soccer Arms (Literally)

15 for Pain Lab, 2 for a tandem bicycle ride

Def Leppard reached out to me awhile back wondering if I would bring Pain Lab out to Midoriyama. I have a tremendous amount of respect for him and obliged to his request. Midoriyama has a large space and also a few extra hidden toys YHC could not possibly fit in his “Prius”, like large Folsom truck tires. Knowing the amount of HIM that would post I knew the weinke had to be large enough to accommodate all that showed up. This was by far the largest Pain Lab group YHC has ever had and I believe it was enjoyed by all.

I pre-blasted on the Twitter that there would be no running as this is a low to no impact workout. As I arrived early to setup, I saw some PAX getting some EC running in. I laughed as they ran by as these guys probably thought this would be an easy workout. BWAHAHAHAHAHAHA!!

As the PAX began to arrive, the amount of kettlebells grew. YHC had the battle rope present and decided to do something fun. Lined the kettlebells up and threaded the battle rope through them all. Mind you the rope is 50ft in length. Yes, we will be group carrying this for a hot minute.

No FNG’s, so quick disclaimer

Quick Warmup

Moroccan Night Clubs IC

Cherry Pickers IC


Alright, let’s grab the kettlebell rope and other misc toys (sledge hammer, slam ball, large speaker, block) and fellowship mosey to the small soccer field.

Wait, what’s this? We have a sudden walk up by a young Gentleman asking what we are doing. “Large group workout, wanna join us?” Young guy, “I would but I have a bum knee” (is this Medicine Woman’s cousin??). “Bum knee? Then you came to the right workout today! Low to No Impact so cmon!” FNG Erick Silva joined us. FYI, EH’ng on the fly is an awesome high. Disclaimer with FNG as we finished our mosey.

The Thang:

***This is Pain Lab so loud music was present. Today’s tracks: Drum and Bass playlist or “Twerking” music as most, if not all PAX, referred to it as.

Station work

17 Stations

45 seconds each station

15 second rest between stations

  1. KB Lat Pullover to chest press

  2. Flutter Kicks

  3. KB Deadlift

  4. LBC’s

  5. KB Shoulder Presses

  6. Wide Merkins

  7. KB Swings

  8. Dying Cockroaches

  9. KB Skull Crushers

  10. Diamond Merkins

  11. KB Halos

  12. Dips

  13. Tire Flips

  14. Slam Ball – Overhead slams

  15. American Hammers

  16. Sledge Hammer Tire – Overhead

  17. Battle Ropes – 2 arm wave

Looked at watch, 5:59. Yea, we got time.

Next phase:


Curls bottom of hill 10-1

Walk up hill with kettlebell or other weight

Weighted Squats top of hill 1-10


Head back to flag


Announcements and many prayer requests.

Tclaps to Shockers 2.0’s for getting baptized! This was something they wanted to do with no influence from anyone here on this earth. God is good!

Def Leppard took us out

By now you should realize that nothing in this life is easy. While something may appear easy from the outside, you often find it is not. The struggle is real! Thank you to everyone that came out this evening and pushed hard through it. The reward is much greater than the pain. Welcome again FNG Erick Silva “Soccer Arms”. It was a pleasure meeting you and hope to see you out here often!


Goat Keeper

If you are thinking about Q’ng at the Goat, it’s a good idea to have an overview of basic goat care. I know when I first started researching goats it was quite overwhelming. They seemed much more complicated than the chickens of Folsom and I was afraid I would be doing things wrong in preparing for them.  I was overwhelmed so therefore I procrastinated creating my weinke. Of course it’s usually worse to do nothing at all then to give it your best try. So if you are gonna try Q’ng at the Goat, here are some basic tips to help you get started planning your weinke and taking care of the goats at The Goat:

  1. Try and break Dolph
  2. Try and break Dolph
  3. Try and break Dolph & Dr. Seuss

When I arrived at the Goat…wait, wait, I need to say this first: Hey Mayor, I was actually early today!!! So back to it, when I arrived at the Goat I was very much surprised to see that our Nantan decided to grace us with his presence. Surely he didn’t think the Goat was a running AO??? Well, he picked a bad day for sure. Any who, rest of the PAX arrived and we began on time.

Quick disclaimer





Perfect timing for a train as soon as we finished MNC sooooooo, 5 burpees OYO.

Mosey to side of Doffer’s Canteen for some Walls of Jericho

7 Exercises of 7 reps followed by a lap around the business block of downtown Cramerton. Do this 7 times.


  1. Burpees
  2. Bobby Hurley’s
  3. CDD’s
  4. Derkins
  5. Hip Slappers
  6. Squats
  7. LBC’s

Now it was time for the Triple Nickel. Mosey to the bottom of 9th St. and begin:

Nur up hill up 9th St.

5 WW1’s at the top

Run back down hill and do 5 Diamond merkins at bottom.

Rinse and repeat for a total of 5 Sets.

Mosey back to flag for some around the horn Mary.



Folsom 2.0 Workout 6/16

Grandfather Mtn. hike 6/23

F3 Dads Baseball game 6/15

2nd F – Kayak Cramerton 6/16 (See Sargento for kayak reservations)

Prayer requests from PAX

Nantan took us out


I cant break Dolph, I’ve tried. To be completely honest I give a lot of respect to Dr. Seuss because I can’t break him either. He is always right there with Dolph on every exercise and leading the PAX. Thanks to everyone that showed up this morning, even though it wasn’t raining, we all left extremely soaked. Thanks for pushing through hard and not giving up. Radar was back out for a 2nd round this week, glad to see you brother! Orangeman, like always, runs 2.5 miles to the workout and then back when done, way to stay green! See you next time men!





Midoriyama Pain Lab

A good site Q arrives early to setup shop or do a little recon before the mornings festivities begin. You never know what surprises may be lurking if you are ill-prepared. YHC discovered just that arriving at Midoriyama at 6am. The corner I wanted to have Pain Lab in would soon be under water as the sprinkler system on the soccer field was running in full force. As Pizza Man came running by on his EC run, he went to the Rain-Bird control system gadget and flipped a little switch to turn it off. Was able to finish my setup with a few minutes to spare and joined the large group that had already formed for the start. After the warmup I was joined by 8 other PAX for Pain Lab. YHC was pleased to see many new faces at the lab, glad to see you come out and earn your shirts!

Thanks to Bed Pan for bringing his shovel flag over to our workout location, respect brother!

The thang:


8-Ball of Pain – 8 Stations. Complete all exercises at each station then rotate to the right. Some PAX didn’t know left from right and may have intentionally bypassed a station. Mayor was quick to call them out.

  • Tire Station #1
    1. 10 Hammer swings Left Side
    2. 10 Hammer swings Right Side
    3. 10 Alternating hammer swings
  • Tire Station #2
    1. 10 Derkins
    2. 10 Flips (5 Forward, 5 back)
    3. 10 Deadlifts
    4. 10 GHD Sit ups
  • Kettlebell Station #1
    1. 10 swings left arm
    2. 10 swings right arm
    3. 10 Rocket squats
    4. 20 American swings
  • Kettlebell Station #2
    1. Kettlebell Flow – 5sets/5reps – Deadlift, Clean, Squat (Go heavy)
  • Burpee Station
    1. 5 Burpees to Standing Shoulder Press
    2. 5 Burpees to lateral raise
    3. 5 Burpees to Reverse fly
    4. 5 Burpees to Squat
  • Dumbbell Station
    1. 2 Sets – Colt 45’s
    2. 12 Hammer Curls
    3. 20 Overhead extensions
    4. 40 Lying chest press
  • Slam Ball Station
    1. 5 Slam Burpees
    2. 10 Russian Twists
    3. 10 Bobby Hurley’s w/Shoot the rock
    4. 15 Squat and press
    5. 15 Overhead slams
  • Battle Rope Station
    1. 15 SSH with Ropes
    2. In and Out waves tilfailure
    3. Hop wave tilfailure
    4. Alternating waves tilfailure
    5. Clockwise tilfailure
    6. Counterclockwise tilfailure
    7. Ski slopes tilfailure


Around mid-point of the workout, we saw the bootcampers run by us. At the same time, we heard a train, yup that means 5 burpees, we even yelled it to the bootcampers. Apparently, no one took it seriously other than YHC. I SAID 5 BURPEES DAMNIT!!! I was glad to see Pain Lab PAX get down and perform said task, thanks guys for listening.

Last exercise was loading all the equipment up in the Prius. Special thanks to the Folsom guys for putting a fine set of truck tires on the Prius, it allowed YHC to drive up over the curb and through the grassy knoll to get to the workout spot. Fun fact: With all 200+ Lbs loaded into the trunk, I can still haul more than Medicine Woman’s PowerStroke.

Rendezvoused with the bootcampers to get in some last minute Mary.

As always with Pain Lab there is a great deal of mumblechatter. When you are all in close distance of each other it’s easy to have good group conversation. Pain Lab always has a decent playlist of heavy metal music as well. There may have been some poking at the choice of music, but you know what, when you decide to Q the lab then you can choose your music. Take that as a hint and fill up Q spots at Pain Lab please. Thank you Gentleman that decided to try Pain Lab. Hopefully you enjoyed it and realized there is another workout style available to you every Saturday. It was truly an honor and pleasure leading you men. See you guys soon!





Earning Shirts

I had recently purchased an F3 Folsom shirt and made a promise to the PAX of Folsom, and to myself, that I would not wear it until I at least posted there once. Mission accomplished a few weeks ago; however, I felt this still did not meet the criteria to wear such a critically acclaimed AO’s apparel. That said, I signed up to Q at the legendary Folsom. I knew I had to come up with a decent weinke because if I did not, I would not hear the end of it from these guys. This group has by far the BEST mumblechatter I’ve witnessed in my 5 months of F3. While it is mostly distasteful banter, they somehow manage to incorporate accountability and push you to be better.

Rolled up to Folsom with about 5 minutes to spare. As I pulled in, the parking lot looked very light. Roadie & Bedpan were present. Cod Possum was getting lost on the nature trail somewhere. 2 minutes remaining and in rolls Volt, Gravity & Pastor Clever. 530, let’s begin:


SSH x 15 IC

MNC x 30 IC

Let’s mosey…

Mosey up leisure lane then down sportsman dr. and stopped at the parking lot in front of Ol’ Folsom Piss Pond. Asked Roadie if we should go on a manhunt for Cod Possum, he said “She’ll find her way back”. Understood, now let’s do Circuit #1:

15 – Hand Release Burpees

20 – Bobby Hurley’s

Halt. We see a lone ranger coming down the road. Let’s plank for the late arrival. Oh look, imagine that, It’s Sparky. Hey fella!! Recover.

25 – Squats

30 – Merkins

35 – WW1

Recover with a Sparky 10 count. Guess he doesn’t know what it means to give a 10 count. We are not counting off PAX here, this is a very easy task you were assigned and the instructions could not have been any more clear: Count to 10 and let’s move on. 5 minutes later Sparky finally get’s his act together and counts to 10.

Let’s mosey again! Continued uphill sportsman dr. and down through the trail to the first picnic pavilion.

Pastor Clever went back for the six. After realizing Pastor Clever was gone for a hot minute, I instructed the PAX to do step-ups until the six arrived. Still waiting…waiting some more. OK we all know the only one missing was Bedpan and we all know the boy can run. So what’s happening? Surely Sasquatch didn’t get them both. Pastor Clever comes back empty handed. Man this isn’t good, I lost a man. I feel terrible. Volt and Gravity then notify me that Bedpan may have been spewing merlot, for us to move on and he’d catch up later. Hope he’s OK!

Circuit #2

15 – Mountain Climbers – Per Leg

20 – Heel Touches – 10 per side

25 – Dips

30 – Up up down down Commandos

35 – Squat & Press

By this time, we see Cod Possum and Bedpan driving away.

Mosey again! Mosey up to the tennis courts.

Circuit #3

Before we started, I told the guys this last circuit was supposed to have been a Baseball diamond bootcamp to be done on one of the softball fields. Rain and Red clay make for a messy experience. During my Sunday ruck, I was telling Boudin about this proposed circuit and he thought it would be mean of me to make the guys crawl through this stuff. I’ll have to admit he was right. TClaps to Boudin for Omahing the location!! We decide to use one tennis court. We have 6 so break up into partners and you and your partner go to a corner

Corner #1 Exercise – 10 Burpees

Lunge walk to Corner #2

Corner #2 Exercise – 10 Squats w/3 count hold

Bear Crawl to Corner #3

Corner #3 Exercise – 10 Merkins

Broad Jump to Corner #4

Corner #4 Exercise – 10 CDD’s

Inchworm Walkout to Corner #1

5 Minutes left. Let’s do some Mary, around the horn style. Each PAX calls out an exercise no more than 10 reps. Sandy V’s made an appearance. Gravity called 22 Merkins for the Vets.





Midoriyama Convergence Saturday June 9th

Folsom 2.0 June 16th

Grandfather Mtn. Hike – June 23rd

EH Challenge June-July

Prayer requests:

Self family, Oompa and his family, YHC Brother in-law’s mother.


Pastor Clever took us out.


I’ve gotten to know this fine group of HIM at Folsom over the past few months and can honestly say this is the gold standard of southern hospitality. They invited me in with open arms and kept their acceptance of me even after finding out I was Sparky’s cousin (by marriage). They exemplify what F3 is and should be a role model to other AO’s. They NEVER have an open Q slot. They encourage & push each other DAILY (Maybe HOURLY!). They branch out to other region AO’s and invite the best to come visit and share their knowledge of F3. They are always growing, they’ve added 2 run/ruck AO’s to their weekly schedule. We should all take notice and learn a few things from these guys, I know I have. That said I’d like to share a quote from Folsom’s own Chief Rock Pusher, Alan Tate:

“Man ill tell ya im always joking because thats my personality but on a serious note people who are not yet in f3 dont know what their missing. Ive only been really back for a short time but the bond our group has is amazing. Makes u feel like true brothers and not only a friendship but a group to inspire u to do better and to get better. Man im not this close to my police brothers and ive been with them 17 years. Between the posting and the groupme and the community bonding there’s nothing better. I really am glad to be a part of it and to get healthier and to have life long friendships. I feel like ive known y’all forever. Thats all i got.” 

That about sums it up!

Thank you to the Gentleman of Folsom that decided not to fartsack on such a moist & gloomy morning. It was truly an honor and pleasure leading you men. Bedpan, hope you get to feeling better brother! See you guys soon!





Passing of the torch

Passing of the Torch

Looking back through Back Blasts I had seen the 1st Pain Lab was done on Saturday May 16th, 2017. After one year of a very successful campaign, Rudolph felt it was time to pass the torch. Rudolph and YHC seemed to have shared the same vision about Pain Lab since the first time I had attended. Given that, he had asked me if I would like to take over this wonderful AO and at the 1-year mark. YHC humbly and gratefully accepted his request. Rudolph, you have introduced a wonderful experience for all to enjoy and cannot thank you enough for the push to keep this going. I only hope I can be as successful as you have been during this time. I promise not to let you down and to keep this alive for years to come.

Here is an excerpt from the 1st  Pain Lab BB: “PAINLAB – you are here because your body hates you after high-impact work, or you are recovering from injury.  Either way, you will get a workout!  High-impact is when both feet leave the ground.  We don’t do that.  We bust @$$ keeping 1 or 2 legs on the ground.  It works!”  I’d like to think that this is the official Mission Statement for Pain Lab and I will keep that promise. All are welcome to join in the pain, but the ones on IR are the ones we definitely want to target. Why? Because this keeps those men involved, possibly rehabilitate faster, keeps their spirits high, and allows them to keep pushing the rock. Prime example here is Clavin. As many of you know, Clavin is fresh off knee surgery. He loves F3 and doesn’t want this injury to put him in that dark place. Clavin was out in full force Saturday, couldn’t even tell that man was on the IR!!!

While Pain Lab’s main home is Gashouse on Saturday’s, it will not be stationary. Once a month we will take Pain Lab on the road, delivering pain at Folsom, The Yank and regions beyond. YHC has been building up his private collection of weights and other goodies, and wants to share them with all. We have Kettlebells, Battle Ropes, Slam balls, dumb bells and Picnic Tables?? (Keep reading J). If anyone wants to Q the Pain Lab and wishes to borrow this equipment for your workout, you are more than welcome to at any time. No security deposit required!

That said, let’s show you how we incorporate these items into a Pain Lab workout!!

The Thang:

Tabata/HIIT Style

30 second AMRAP: 10 second rest (Yes Mayor, it was 10 second rest) x 3 Sets each Round. Switch stations after 3 sets have been completed. Rinse & Repeat until all rounds at each station had been completed.

Stations: 6 HIM = 6 Stations:


Station 1 – Battle Rope (50ft 2” Battle Rope):

Round 1: 3 Sets – Double Arm Waves

Round 2: 3 Sets – Battle Rope Burpee (New Burpee!!)

Round 3: 3 Sets – Single Arm Waves


Station 2 – Slam Ball (20Lbs):

Round 1: 3 Sets – Overhead Slams

Round 2: 3 Sets – American Hammers with Slam Ball

Round 3: 3 Sets – Overhead Slams to Sprawl


Station 3 – Kettlebell (All sizes for all levels):

Round 1: 3 Sets – Plank Rows

Round 2: 3 Sets – Swings

Round 3: 3 Sets – Snatch


Station 4 – Body Weight:

Round 1 – 3 Sets – LBC’s

Round 2 – 3 Sets – Pseudo Planche Merkin

Round 3 – 3 Sets – Hand Release Burpees (New Burpee!!)


Station 5 – Ruck Sack (30Lbs):

Round 1 – 3 Sets – Bent Over Rows

Round 2 – 3 Sets – Shoulder Press

Round 3 – 3 Sets – Lying Chest Press


Station 6 – Picnic Tables

Round 1 – 3 Sets – Bench Dips

Round 2 – 3 Sets – Bench Derkins

Round 3 – 3 Sets – Picnic Table Presses


In the time allotted, we were able to finish all 6 stations except for 1 round at the last station before Madoff came back with his group. (Example: The only exercise I wasn’t able to get to do was Overhead Slams to Sprawl)

As you can see, Pain Lab is NOT to be taken lightly. There was not much mumblechatter from the group, well except Mayor constantly complaining about the alleged “10” second rest period. You should be lucky I even gave you one! Overall, I think everyone was so concentrated on busting out AMRAP, there wasn’t much time to talk. YHC totally forgot he had a fully charged GoPro in his car; I would’ve liked to have recorded the session. We will do this in the future for a promo video! Blart, I dont think you had any idea what you were getting yourself into today. Glad you stayed for the pain and hope you return to join us again, it looked like you enjoyed it!


Welcome back cotter, Warden! Warden hit up the F3 FB page Friday evening wanting to know if we still did Pain Lab on Saturday mornings. The reply was yes and reminded YHC to put up an AO schedule on FB. I was glad to see Gashouse have a large gathering of HIM today! Welcome 2.0 FNG Dijon! I know your Dad is proud of you!!

Announcements: Memorial day 5K (Speed For Need), Convergence, Murph all on 5/28. We need PAX to step up and fill open Q’s. Visit our Events page to check over the “Q Schedule for Gastonia, Folsom & Midoriyama:” calendar, it’s there for a reason!

Prayer requests for family, friends & fellow PAX in need of healing and mercy. Madoff took us out in prayer.

Men, as always it is an honor and privilege to lead a group of HIM. I encourage you to keep posting, do not let yourself fall into that dark hole. We are all here for each other, reach out to someone if you need help!




Sunday night we received a message on the F3 Gastonia Facebook page (yes, we have one) from a fellow interested in Storm and Goat information and locations. Responded back to him with all the proper information and let him know we looked forward to seeing him there. Our FNG, Michael King, showed up an endured a glorious first F3 experience beat down by YHC. Michael recently moved here from Georgia, is a Triathlete, worked at Fox5 and now joins the Fox46 family here in Charlotte. Tesla was quick to run down the crazy name path, again, and suggested “Rabies” because Fox’s carry them, SMH. Anchorman was thrown out, and because that is one of my favorite movies, it stuck. Please welcome Anchorman (Respect)!!

Monday night a random storm popped up in the area. I thought to myself how appropriate, a storm the night before I Q at the Storm. With the rain accumulating outside I decided to write a “rain-out” weinke just in case I had to keep the workout dry. It was so wonderfully drafted that I decided to use it as the WOD.

Disclaimer and F3 principles

The Thang:





See a car coming in hot, let’s do another warmup exercise while we wait

15 Flutter kicks IC

Well the car was not one of our own, oh well I guess that was some EC for us

Mosey to the Front Doors of the Storm

I announced to the group we are doing accumulating exercises. Meaning do exercise #1 run and return for round one. Do exercise #1, #2, run and return for round two. Rinse and repeat for a total 0f 10 rounds

Round 1: 10 Merkins IC run length of divider sidewalk and return (180 Yard loop)

Round 2: 10 Merkins IC, 10 LBC’s IC, run 180yd loop

Round 3: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, run 180yd loop

Round 4: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, run 180yd loop

Round 5: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, run 180yd loop

Round 6: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, run 180yd loop (90yds NUR, 90yds RUN)

Round 7: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, 10 Flutter Kicks IC, run 180yd loop (90yds NUR, 90yds RUN)

Round 8: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, 10 Flutter Kicks IC, 5 Burpees (Pressed for time so Omaha’d to 5 from 10), run 180yd loop (90yds NUR, 90yds RUN)

Round 9: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, 10 Flutter Kicks IC, 5 Burpees, 10 CDD’s OYO, run 180yd loop (90yds NUR, 90yds RUN)

Round 10: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, 10 Flutter Kicks IC, 5 Burpees, 10 CDD’s OYO, 10 slow & low squats IC, run 180yd loop (90yds NUR, 90yds RUN)

NUR (115 Yards) Back to Flag



I am going to be transparent here and state that I am not a spiritual leader. It is not that I am not a spiritual person, I just struggle. I have never read the bible, but I know there is a higher power telling me everyday that I need to open it and read. I’m trying to be better and must admit being surrounded by all of you encourage me to be better, spiritually. All I can say is keep ending your workout with prayer, keep having 3rd F events, keep posting spiritual articles daily on Twitter as you have no idea how much this helps someone like me.



5/28 – Memorial Day 5K, Convergence, Murph

Prayer requests: Def Leppard in his travels, The Children (school choices, summer break, etc.), Breaker Breaker’s Aunt and church friend mission trip, JK2’s Dad, YHC’s co-worker battling Chron’s and depression

Breaker Breaker took us out

Thank you again for letting me lead this group. It is truly an honor and privilege!


Pre-Blast: 5/28 F3 Memorial Day Convergence + Patriot 5K w/ SPEED FOR NEED

F3 Metro, F3 Area 51, and surrounding F3 Nation Regions !!! Coordinate your clowncars, bring your shovel flags, and lace up your shoes to remember our military veterans who gave the ultimate sacrifice for our freedom.

Save the (modified) murph for another day!  This year F3 Nation has the special honor of escorting 8 WW2, Korean War, and other military veterans in the Patriot Family Festival 5K through SPEED FOR NEED, and they could not be more excited!  Don’t believe me? Well watch some of them in the Charlotte Marathon Relay and see what fun they had being honored.  Veterans Complete CLT26.2 Event Video

Here’s the deal… 0630-0715 Convergence followed by 0730 Patriot 5K followed by an additional “Extra Mile” for our military heroes.  Choose your own adventure for the race: Bring your family and run with them, run with one of the 8 racing chairs (many pace groups: fast, faster, fastest), or run your own race.  But whatever you do make sure to cheer these guys on, and all the other service veterans present, and thank them for their service, as they remember their fallen brothers and sisters with us.  The goal is to have all surrounding Charlotte regions represented, and just a great morning of Fitness, Fellowship, and Faith.  Here is the Event Video from last year… which was a great event: 2017 Convergenge and Patriot 5K


RACE EVENT: F3 Nation Convergence & Patriot Festival Go the Extra Mile 5K

WHO:       F3 Metro, F3 Area51 & surrounding F3 Nation Regions (driving distance from Southpark)

WHAT:     F3 Nation Convergence, followed by Patriot Festival 5K, followed by Extra Mile for heroes

WHEN:   Monday, May 28th 2018 / 0630-0715 Convergence / 0730 Patriot 5K

WHERE: next to South Park Mall / 2101 Rexford Road, Charlotte NC 28211 (parking lot at The Esplanade Building)

WHY:      Memorial Day is a day where we remember our armed service veterans who died for our freedom.  And celebrate those who have served our great country.


TEAM:     F3 / SPEED FOR NEED (Disc Code: F32018) . Price is $30 before code and goes up on 4/30



Questions? Message me @ JRRTOLKIENF3

See You all out there Memorial Day!

JRR Tolkien

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