F3 Gastonia

Fitness, Fellowship, Faith

Author: Huckleberry (page 1 of 7)

We roll on

12 men posted and either ran, jogged, rucked or mall-walked.  Good to see Montross back out with us. Roadie was not there.

Annoucements: Stop Soldier Suicide 5k, JJ5k, Burpeethon

Prayer requests: someone Broke knows, Sly.

BOM: Blart took us out.

Never Forget

Seven men gathered at Folsom as we remember one of our Nation’s saddest days.  It seems like only yesterday our Nation was attacked. It’s one of those moments where YHC,  being of terrible memory, distinctly remembers.   I’m not one for great speeches or even creative workouts, but wanted to incorporate something.  05:30 hit and we clocked in.

Hank is rolling in late so Moroccan nightclubs until he joins us.

Warmup: SSH x 29IC, LBC x 77IC.  2,977. The number of lives lost on 9/11. Toy Soldiers x 5IC

Mosey out of the parking lot and take a right.  Swerve.  Head back to the flag and Pledge.

Short mosey to the tennis courts for lazy Dora.  100 merkins, 200 squats, 300 flutter kicks.  Five sets for each partner of 10, 20 and 30.  While partner one is doing the exercise: partner two is planking, holding a low squat and holding six inches respectively.  It’s clear that most at Folsom have no concept of six inches.

In the aftermath of 09/11 I’m sure we all wondered how our Nation would respond. YHC was correct in his thinking.  In the words of the great poet, Toby Keith,  “Soon as we could see clearly through our big black eye, man we lit up your world like the 4th of July” and “You’ll be sorry you messed with The U.S. of A,… cause we’ll put a boot in your ass, it’s the American way.”

To YHC: the next exercise seemed only natural.  Partner up for B.O.M.B.S

Burpees, Overhead Claps, Merkins, Big Boy sit-ups and Squats: 50, 100, 150, 200 and 250 respectively.


Announcements: Stop Soldier suicide 5/10k, JJ5K, Snowbird, Burpeethon

Prayer requests: Gumby’s father and mother in law, our Nation, the George family, each other

BOM: Allen Tate closed us in prayer.

Take some time today to remember what this day represents.

Philippians 4:13



This week started with Roadie scheduled to Q this morning.  He asked me on Monday to take his Q as he had previously scheduled plans.  He didn’t tell anyone about the change – just that he had big plans for Thursday.  He wasn’t wrong.  Big didn’t mean anything overly special, he meant big as in an elephant had the Q.   At 0529 YHC informed the PAX that Roadie was in fact not the Q, and it was time to clock in.

Warmup: SSH x 15IC, Toy soldiers x 10IC and Hillbilly x 10IC


Mosey to the lower parking lot for deconstructed burpees.

Move down to the turd shack and grab some wall.  11s with Australian mountain climbers and regular mountain climbers.

Take the steps back up by doing 15 calf raises per step.

Route 66 with squats, lunge walk the lines.

Bear crawl/lunge walk to the speed bump and then mosey to the tennis courts.

Circle up: 10 crab cakes and 20 LBCs.

Rugby sprints x 3

Circle up for Mary.  Flutter kicks, Sandy Vs, American Hammers, WW1, Burpees, shoulder taps and Mrs. Parkers.



Annoucements: JJ5K, Speed for Need 5/10k, burpeethon, Snowbird retreat.

Prayer requests: each other.  Gumby’s father in law.

Praise report: Gumby baptized his son last Sunday.

BOM: YHC closed us in prayer.

It was an honor.

Philippians 4:13


2.0 day

21 at Folsom for the monthly 2.0 day.  We clocked in at exactly 07:00.

Warmups: 2.0s decided

Madden led 20 moraccan nightclubs IC

Excitebike decided we’d do a slawter starter

DMC picked 20 LBCs IC

Let’s mosey to the far small parking lot.

Route 66: Lunges and Squats

11s.  CDDs and Merkins.  Parents carrying their 2.0s in between.

Gumby takes over and a mosey to the parking lot by the ballfields happens.

Four corner escalator. Corner 1: merkins. Corner 2: star jacks.  Corner 3: LBCs.  Corner 4: flutter kicks.  We then de-escalated.

Grabbed a frisbee.  Throw the frisbee and where it landed do exercises.  Exercises were burpees, merkins, LBCs and Squats.

Mosey back to the launching point for COT and BOM.

Sparky closed us in prayer.

Pacman returns home

YHC had a “bachelor” weekend where the family was out of town so I made the trip up to my hometown to sharpen iron with my Dallas brothers. We had 14 including myself and it started with

Circle Up

Warm Up
SSH x 15
Windmills x 10
Merkins x 10
Diamond x 10
Mountain climbers x 10
Moroccan night clubs X 15

Mosey to the flag for the pledge

Mosey to parking lot where the sandbags await

Spit Into four Groups lunge walk with bag and overhead toss at each line while you wait for your turn do ssh, mountain climbers, merkins

Indian run back up the hill in two lines

Return to amphitheater hill
Partner wheel barrow down the hill/ramp 5 bomb jacks at the bottom then nur up the hill and swap positions x 2 rounds

Went to wall at the stage and did these all in cadence x 10

Australian mount climber
Balls to the wall
Shift to left then right then

Then afterwards we did mucho chesto

10 each


wide arm merkin

diamond merkin

stagger left

stagger right

mosey back to parking lot with bags

drop the bag midway in lot

two lines bear crawl to the bag do 1 burpees with the bag then go back to plank as everyone finishes. -YHC almost took sparkys head off here doing a demo of the sandbag toss. Sorry brother!

Then went to picnic tables for erkins merkins and dips two rounds of 10

Went to the grass beside the picnic table and did jack webs up 28 overhead claps and Bedpan pushed us for 30. -good push at the end!

It was an honor to be a part of this crew Saturday. Thank you for the opportunity to lead you guys and I look forward to returning soon. See you in the gloom! -Pacman

Trail of tears

12 men showed tonight for a Midoriyama VQ.   We promptly clocked in at 17:30.

Warmups: Slawter starter,  grass pickers and SSH x 12IC.


Starting at the parking we lot set at destination for the far turd shack.  We got there with a combination of lunges, bear crawls, lunges and an indian run.

Once there we did some wall sits while marching our feet and hip slippers/flutter kicks and lbcs all x 20IC.

We then proceeded to the dog park hill with a combination of nur, lunges and a mosey.

Partner up at the hill.  P1 does merkins and P2 nurs the hill and sprints down.  100 merkins total.

Then partner 1 does WW1s while P2 bears crawls up and sprints down.  200 total.

Mosey the long way back to the parking lot by the big field.

Return back to the flag with a combination of lunges, burpees long jumps, indian run and a mosey.

Circle up for some Freddy Mercury and Sandy Vs.

Time is up.


Annoucements: CSAUP coming up.  Second F at Sargento’s the same night.

Prayer requests: Hush Puppy, Swimmer, all the people hurt.


Allen Tate closed us in prayer.

The Chief would like to thank midoriyama for allowing him to come gather and lead these pm rockpushers. It was an honor and a privilege to lead. Nice work tonight men. No jv guys here for sure. Keep pushing the rock!! Until next time!! Allen tate- Chief of folsom

07/22/18 GoRuck

On Sunday, July 22nd four bad dudes and a wild Huckleberry met at Freight’s place and traveled to Crowders Mountain for a GoRuck Light.  For those of you that don’t know – light does not mean easy… just less time than the others.

We arrived to the location and found several other F3 brothers there.  Many of them were taking place in the HTL – which is insane.

The festivities kicked off promptly at 13:00 with Cadres Montreal and Pike doing roll call and an introduction.   The Cadres then checked all bags for the required equipment.

We were then lined up into four lines and instructed we will be doing a modified Murph.  As a four man team we ran, did chest presses with our ruck packs, merkins and squats.

After this concluded we saw one guy drinking beer and several guys drinking out of a flask.  These ruckers sure are nuts.

At this time the team grabbed a ton of coupons and headed towards the mountain.

What followed over the next five hours is something that’s hard to put into words.  YHC knew that this would be physically draining, but it was just as much mentally exhausting.

Up and down over the mountain, we by Freight’s watch, covered just under 7 miles.  While YHC didn’t carry many coupons (or even my own ruck sack at times) Boudin and Freight were absolute bad-asses.  I rarely seen either of them when they weren’t carrying something.  Hipaa was appointed a team leader for a while and pushed like Hipaa does.  For a few miles Roadie had the flag and was leading the entire group.  Around mile 2.5 Roadie rolled an ankle and almost took out an elephant on the way down.  He recovered and finished the event without complaining.  I’d talk about Roadie being a beast, but if you’re reading this, you already know.

We returned back to the launching point a little after 18:00.  They presented patches for the 12 that did the HTL and then to the rest of us.  I will say this was one of the coolest things I’ve ever received.   It sucked and it’s difficult to even type this back blast right now, but it was worth it.  The four men with me yesterday are a blessing to me.  They are four men I have an immense amount of respect for.

Roadie – the transformation you’ve had since January is truly remarkable.  Keep pushing and inspiring everyone around you.

Hipaa – you are a beast, brother.   You gave yesterday all you had.

Freight – you made it all the way through and didn’t even mess up your hair.  You’re a bad man, brother.

Boudin – I swear you didn’t even break a sweat yesterday.  I’m told you even posted this morning.  You sir are unreal.

Thank you all for the push and the friendship.

As a side note: if you ever think there’s something you can’t do – just remember it’s all mental.   I spent a lot of time on Saturday thinking how I could get out of this, but I’m glad I didn’t.  This was an experience I’m honored to be a part of.

Philippians 4:13


You can have an effective workout without running

7 men showed for my Painlab VQ.  It was 10 minutes until launch time and there were only three men in the parking.  It started looking it would be a light crowd.  By launch time 14 men (7 and the boot camp and 7 at the lab) had circled up.

Stroganoff lead the group through the warmup and then he lead his men out of the parking lot.  The rest of us gathered at the back of the parking lot by the benches.

The thang

Partnered up and started with lazy Dora, but many more reps.  The exercises were 100 merkins, 200 squats, 300 monkey humpers, 400 flutter kicks, 500 calf raises and 600 LBC.  Each partner would do five rounds with the number increasing on each exercise.  Each partner did five rounds of 10 merkins, 20 squats… up to 60 LBCs each round.  This was fun.

Next was a personal favorite of mine – deconstructed burpees.

Over to the benches for 11s. Dips and Incline merkins.

Back to the parking lot for 11s.  CDDs (in honor of Def Leppard. We miss you, brother) and mountain climbers.

We did a round of Mary tabata style.  1 minute of each exercise.  We had plank jacks, low plank, prom nights, moroccan nightclubs, something I’m forgetting and finishing with LBCs and the boot campers returned.

That’s time.


Announcements: JJ5k, Speed for Need race

Prayer requests: Monk’s friend, guys on the IR

BOM: Stroganoff closed us in prayer.

It was an honor to VQ the painlab today, men.  It’s great to see Bandit again. It’s been too long, sir.  Glad you’re back.  Thank you all for the push and the opportunity.

Philippians 4:13


In hindsight… some of this was stupid

11 men posted for the lastest edition of Midoriyama.  Relatively speaking the weather was nice.  At 17:30 we clocked in.  Tool Time and Wojo went running while the rest of us started the warmup.

Warmup: SSH, Imperial Walkers, Flutter Kicks all x 10IC.

Mosey to the parking lot by the far turd shack.

Four corner escalator  C1: 20 Scorpion dry docks.  C2: 20 Scorpion dry docks and 40 Peter Parkers.  C3: 20 Scorpion dry docks, 40 Peter Parkers and 60 LBCs.  C4: all the above plus 80 Squats.

Lunge from pole to pole and line up for Route 66.   Bearcrawl between lines with merkins.

Mosey to the far turd shack.  11s with Australian mountain climbers and regular mountain climbers.   I’m not certain, but I think I heard more complaining during this than any exercise I’ve ever called.

Mosey back to the parking lot.  Lunge, nur, lunge, nur. Circle up for some tabata.   One minute of the exercise with a brief break.   Exercises were monkey humpers, moroccan nightclubs, LBCs, SSH and something else.

Mosey back to the closest turd shack for 10 jackass merkins.   This brought more complaining.   From the plank do one merkin and immediately into a donkey kick.

Back to the launching point for 20 LBCs IC and 22 for the vets.




Announcements: Speed for need, JJ5k, CSAUP

Prayer requests: Def Leppard, Montross, Medicine Woman, each other.

BOM: YHC closed us in prayer.

Men: I know when I have the Q it’s a little different than most.   I’m not the greatest runner and I know the amount of running that most of you get in.  I appreciate the opportunity to Q, and I hope you get something out of it.

Philippians 4:13



Fartsackamania is running wild, brothers.

Five men posted at Folsom this morning the day after the inaugural Tronmoss Legacy 5k.  That’s it… just 5.  In preparation for my painlab VQ this Saturday, I wanted to try and only do low impact work.  This was difficult because if you know me… you know how much I love to run.  Once 05:30 hit it was time to clock in.

Temperature: 72. Humidity: 400%.

Warmup: SSH, Toy Soldiers, LBC all x 15IC.

Mosey a bit. (only mosey of the morning)

Deconstructed burpees

11s with incline and decline merkins.

Deck of death.  Gave out 5 cards to each person.  After the round the winning poker hand got to pick an exercise.   DOD exercises were merkins, scorpion dry docks, squats and flutter kicks.  With the flutter kicks we added ten to each number.

After that round Sister Act had the winning hand.  He picked 10 contra burpees.

Dealt again and YHC won.  10 Eight count body builders.   Omaha after 7 and leave because someone crapped their pants.

Lunge and fellowship mosey back to the launching point.

Pledge and 22 for the vets.


Announcements: JJ5k, Speed for Need race coming up.

Prayer requests: Def Leppard, Montross, Medicine Woman.

BOM: YHC closed us in prayer.


Philippians 4:13


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