F3 Gastonia

Fitness, Fellowship, Faith

Author: Huckleberry (page 1 of 5)

Urinal Cake

Today was fun.  A whole lot of HIMs posted downtown for burpeemania.  This was my first Q downtown, and I must admit, I was rather nervous.  At 0530 it was time to clock in.

Warmups: SSH, LBC, Toy Soldiers all x 10IC

Mosey to the parking garage

Level one: double merkin burpees.  Sprint to level 2. Level two: mountain climber burpees. Sprint to level 3.  Level three: one leg burpees.  Sprint to level 4.  Level four: 8ct body builders.  Sprint to the top. At the top it was announced that we would do 10 burpees per minute for 10 minutes.  Around 41 YHC decoded to Omaha this crap.  We stopped at 50.  Run back to the bottom floor and partner up.  P1 does Australian mountain climbers while P2 runs to the top of the garage and back and then switch.  If you come off the wall. that’s 10 burpees for you and your partner.  Then P1 does a wall hold while P2 does 50 lbcs IC and then switch.  Then P1 does donkey kicks while P2 does 30 merkins and switch.

Circle up.  YHC asked some PAX to give us their least favorite exercises.  I don’t remember them all, but we had: burpees, wolverine burpees, squats, copperhead squats, lbcs, etc.

Time is running low so we lunge, nur, bear crawl and run back to the launching point.  Gastone led some flutter kicks while YHC grabbed his phone.


Announcement: Memorial Day Murph and Patriot 5k.

Prayer request: bad need, I don’t remember them all. Good news: God does.

BOM: YHC took us out in prayer.

Men: I truly appreciate the opportunity to Q today.  This was definitely out of my comfort zone.  I have, before today, only had the Q at folsom, midoriyama and asheville.  This was new and exciting. Thank you to the men that were there, and we missed the men that didn’t make it.

Also, Medicine Woman got cussed out for running through the fountain.  You can take the PAX out of Folsom but you can’t take the Folsom out of the PAX

Philippians 4:13


the most fun you can have while being miserable

14 other joined YHC for my first Q at Midoriyama in quite some time.   Everyone showed ready to run, because you all know YHC loves to run.  I planned at getting at least a 1k in today.  Blart posted twice today just because he knew we’d be running.

Once 1730 hit it was time to clock in.

Warmups: 8ct body builders, merkins, side straddle hops and lbcs.


Stop for deconstructed burpees.  This was a crowd pleaser. Start at 10 and worked out way down to 1.

Mosey down to Hamburger Hill.  Half way there YHC was thinking how I thought this hill was much closer.  Oh well.

Partner up.  P1 crawls bear down the hill and bear crawls back up.  P2 does merkins.  Switch. After one round it was agreed this was stupid.  No one at the city has bothered cutting this hill since 2016.

Lunge walk, Nur and mosey back to the parking lot closest to the hill.  We started to do deconstructed burpees again but it didn’t seem to be a crowd pleaser.

All you got run to a desired location.  Stop for merkins I think.

All you got run. Stop for 22 for the Vets.

Lunge, Nur and Mosey to the turd shack.

Partner up again.  P1 does Australian mountain climbers while P2 does 50 lbcs.  Repeat changing lbcs for merkins.  Repeat again changing merkins for squats.

Circle up at the launching point for Mary.  merkins, boat to canoe and some sort of weird merkin hipaa picked.


Announcements: Memorial Day Murph, Patriot 5k, 2.0 friendly workout at Folsom this Saturday and Pain Lab will also be there.

Prayer requests: Freight’s Grandmother, Def Leppard’s son, Allen Tate’s mother in law, each other.

BOM: YHC took us out in prayer.

I appreciate the chance to Q and I appreciate all of you men.

Philippians 4:13


The Rhino and the Elephant

11 men took their daily red pill and posted to Folsom. With several regulars missing for various reasons, still a pretty good turnout.  The conversation beforehand was epic as usual.  Did you guys know that Def Leppard ‘s name in Madarin means “get your butt down, Leppard”?   We will certainly miss Def Leppard while he’s gone.   Make it home safely, sir.

06:30 hits and it’s time to clock in.

First exercise is… The Slawter Starter.  This is always a crowd pleaser.  Next exercise is the Toy Soldiers x 10IC.

Mosey to the Amphitheater.

Every gets balls to the ball.  one by one nur out to the top and do 10 squats.   Stay in the balls to the wall position unless it’s your turn.

Repeat again except with dips.

We were going for a third time but someone crop-dusted everyone so we moved.

Incline merkins and derkins x 25 OYO.

Partner up.  P1 does 100 CDDs while P2 bear crawls then switch so P2 does 100

Then P1 does 100 incline merkins while P2 does backwards lunges.  Switch

Then P1 does 100 LBCs while P2 lunges.  Switch.

On the wall for 30 Australian Mountain climbers x 30IC

Roadie takes over.

Run… 25 LBCs.  Run… 50.  Run… 75. Run… 100. Run… 125.  Back to the tennis courts for frisbee rules football.  This is where Team Elephant beats the brakes off Team Rhino.


COT       Announcements: warrior dash. Prayer requests: Def Leppard and his family for his upcoming trip.  Allen Tate’s mother in-law.  I think I’m missing something.  Sorry.

BOM: YHC closed in prayer.

Enjoyed it, brothers.

Philippians 4:13


Allen Tate’s tiny sack

Yesterday we decided we would bring back our Wednesday workout.  We stopped a while back due to a lack of participation.  That’s now changed.  Folsom is full of HIMs.  It was decided that Wednesday at Folsom would be a run/ruck workout.  I received a text last night from Allen Tate that he bought a ruck sack and was ready to go.  He hops out of the truck this morning with what appeared to be a CamelBak.   #tinybabysack  After Volt informed him his bladder was upside down, it was time to clock in.

Sparky, Montross, Volt and Bedpan took off running. Medicine Woman, Allen Tate and YHC went rucking.

Not sure of the chatter from the runners, but Medicine Woman and I spent 45 minutes hearing about a tiny sack.  Allen Tate also never figured out how to use his bladder.


COT – announcements: Memorial Day 5k or Murph.  If you’re in town, and have a set, be at one of them. Prayer requests: a family Medicine Woman knows, Allen Tate’s mother-in-law, each other.

BOM: Sparky took us out.

Moleskin: I couldn’t be more proud of this group.  There was a time where Folsom was looked at as the B AO.  Everyone at Folsom is pushing hard; getting in better shape and becoming better men.

I’m proud to be a part of F3 Gastonia.  If I’ve ever posted with you, I want to thank you.  Every person I came across has pushed me in one way or another.  #ISI.  We have a great region.  Lean on your brothers. There are not just there for you at a workout. As I have found out, they are there to do life with you also.  My brothers: you have all pushed me not only physically, but spiritually and pushed me as a man.

Philippians 4:13


felt good to be back in the gloom

7 men resisted the fart sack this morning.  I hope 6 others weren’t disappointed.   Medicine Woman and Montross got in some extra credit.  good chatter beforehand.  05:30 hit and it was time to clock in.

warmup: ssh x 36ic.  sparky shows up at this time.  morraccan nightclubs until he joins us.  toy soldiers x 10ic.


mosey to the lower lot and partner up for bombs.  p1 exercises will p2 runs two laps.

head back to the launching point with a combination of lunges, nur, lunges and a sprint.


annoucements: CSAUP, community run.

prayer request: each other. being men of God.

BOM: YHC took us out in prayer.

it was an honor to Q today, thank you all for the push.

i’m thankful for you guys.  although i’ve rarely posted, the chatter has been uplifting to me.

Philippians 4:13


insert clever back blast title here

Seven of the baddest dudes in the world posted to Folsom this am.   As 06:30 was approaching, we were graced with an FNG.  Corey (later named After Volt), said he was EH’d by EZ Rider.   As 06:30 struck, it was time to clock in.

Let’s mosey down to the lower parking lot.

Warmups: 10 SSH IC, 20 Merkins IC, 30 CDD IC, 40 Mountain Climbers IC and 50 lbc IC.   this brought out a decent amount of mumble chatter.

mosey around a little bit and end up at the amphitheater.  i’m sure the men were surprised.  11s with dips and hip slappers.  11s again with decline merkins and incline merkins.  5 burpees OYO and squats for a minute.

07:00 hits and the keys were handed to Allen Tate.

Mosey up the to road, stopping along the way to plank for the six.  By the road stopped for flutter kicks and the alphabet.  Come to find out Dolph was doing it in 400 font.  Slaw was at about 395 font, YHC was writing in 6 font.


mosey a bit and stop for monkey humpers and morrocan nightclubs.  mosey back down to the lower shelter where we were greeting by a couple looking like they wanted some alone time.  with an audience, we did dips and step-ups.

mosey back to the launching point, stopping to do 5 humpees.

22 for the vets.


Announcements: JJ5K is today.

Prayer requests: Allen Tate’s co-worker, this country.

Named the FNG and name-a-rama

BOM took us out.

Good work today, men.  it’s an honor just to know you guys.

time to run

2 men today.  various reasons why people were missing.  working, tired, stomach bug, knee problems.  no problem, two men showed up and: said the pledge, ran and prayed.


No Q? Execute order 66

4 men this morning.  temperature: 73 with 1509% humidity.  heat index was about 132.  sparky continued his streak of being early.  i’m not sure what’s more impressive: folsom’s back blast streak or sparky’s streak of being early.  both are classified as miracles.  at 5:31 we clocked in.

warmup: ssh, cdd, burpees.

mosey to the flag at the top  the road for the pledge.

on your six for lbc

mosey to a parking lot for little dips and mike tyson’s.

mosey one lot over for route 66.  we did this four times with squats, merkins, lunges and burpees.

mosey for a bit and finally back to the launching point.  in time for some x sit-ups. time is up.


annoucements: jj5k, christmastown 5k, burpeethon.

prayer requests: hank’s dad, our children, each other.

BOM: yhc took us out.

Prison blocks

8 dudes resisted the fart sack to enter the gloom-ish folsom heat.  sparky had the q so everyone knew what was coming.

warmups: ssh, hillbillys and tool time’s all X 15IC

mosey to the flag for the pledge.

mosey to the starting parking lot and partner up.  p1 does 20 deadlifts, p2 lbc.  each person did four sets.

mosey to the tennis court with the blocks, same partners.  p1 does the exercuse, p2 runs the length of the courts and back to switch.  counting in aggregate. with blocks: curls, tricep extensions, squats and shoulder presses all x 200.  thankfully sparky modified the tricep extensions to 100.

cool down mosey



annoucements: jj5k, christmastown 5k, burpeethon

prayer requests: allen tate’s friends, roadie’s grandmother

BOM: sparky took us out.

folsom four corners

Six men entered the muggy gloom for Hank’s first Q in quite some time.   Before we started a few of us thought the world was ending as Sparky AND Allen Tate both arrived early.   Hank proceeds to hand out jumps ropes and instructs everyone to grab a block from Sparky’s truck.  As 0530 hit, it was time to clock in.

Warmup – 15 good mornings with blocks.

Take your block and let’s mosey.

Mosey to the lower parking lot for 4 corners.

Start at corner one with jump ropes and then mosey, with your block to corner two for blockees.  mosey back to corner one for more jump ropes.  mosey to corner three for merkins, back for blockees and back for jump ropes.  mosey to corner four for lbc, back for merkins and blockees and junp rope.  mosey all the way around for squats, back for lbc, back for merkins, back for blockees and back for jump rope.

then mosey for a bit.

back to collect the blocks and jump ropes and back to the launching point.

50 lbc IC. time.

announcements: speed for need, jj5k, burpeethon.

prayer requests: allen tate’s coworker and friend.  hank’s dad, roadie’s grandmother in-law.

BOM: yhc took us out.

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