F3 Gastonia

Fitness, Fellowship, Faith

Author: JJ (page 1 of 2)

Play Ball!

Spring has always been one of my favorite times of the year. The reasons are numerous, but they include plenty of great things in the world of sports. There is the NCAA tournament, the Masters, and of course the start of baseball season. Say what you will, it’s still America’s pastime. So to celebrate the start of another baseball season, YHC decided to put together a baseball-themed weinke. And remember, Chris Weinke was a professional baseball player before he was a Heisman-winning QB at FSU.

As I parked and walked through the parking lot, there was a group of men that had put in some early EC. Kudos to those HIMs for the dedication.

No FNGs so a quick disclaimer.

SSH x 11
LBCs x 11
Merkins x 10

The 11’s were for the 11 runs the Yankees had put on the Rays the night before. For some reason, I stopped at 10 on the merkins. This would not be the last case of absent-mindedness for YHC during this workout.

The Pledge

Mosey to the building in the middle of the baseball fields at the park.

Instructions were given to the PAX on how this homage to baseball would work. As a group, run down the first base side to the end of the outfield.
Perform exercise at 1st base. 56 squats (Joe DiMaggio’s 56-game hit streak record)
Run back to home plate
Now, run to second base but stop at 1st base again for 56 more squats
At second base, 56 merkins (Jose Ramirez led MLB in 2017 w/ 56 doubles; the merkins were also a tribute to Willie Mays Hayes)
Back to home plate
During this whole time, there were various discussions about second and third base, but we tried to keep things focused on baseball.
Next was third base with stops again at 1st for 56 squats and 2nd for 56 merkins
At third base, 36 flutter kicks (Single season triples record set by Chief Wilson in 1912)
Back to home plate
And finally, the home run trot with stops again at 1st for 56 squats, 2nd for 56 merkins, and 3rd for 36 flutters.
Once the PAX reached home plate, 59 american hammers (2017 home run total for MLB leader and current Yankee slugger Giancarlo Stanton)

Everyone loves offense, but nothing beats a great pitchers dual so we also had to do a little bullpen work. The pitcher/catcher partnership is crucial in baseball so the PAX partnered up for a Dora-style bullpen session.

Partner 1 ran to the end of the outfield while partner 2 performed the exercises. Once partner 1 returned, partner 2 ran. You know the drill.

65 Burpees (Carlos Carrasco’s win total 18 + Alex Colome’s save total 47 – both MLB leaders)
225 Mtn Climbers (Corey Kluber’s MLB leading 2.25 ERA)
308 LBCs (Chris Sale’s MLB leading 308 strikeouts)

A call was made to the bullpen to cut the burpees off once each partner had run one lap so the total of 65 was probably not met by all groups. Other counts were completed as planned.

Mosey back to Snoballs

Gashouse has Q spots available for the next couple of Saturdays
Pain lab shirts available for pre-order

Prayer Requests
Hushpuppy’s friends going through adoption process; having a virtual run to raise money; contact him if interested
JK2’s dad
EZ Rider – special request
Drone – need for encouragement and EH
Thanks for the prayers for my mom. Her hip replacement went well, and she’s recovering and doing well.


You may notice that I did not include Name-o-rama. That’s because on the way home, I realized we did not do a name-o-rama. YHC humbly apologizes. If you were there, you know who you are.

Special thanks to Billy Madison and his effort to ensure that at least one of us looked like an actual baseball player.  Well done sir.

Until next time.

UNO with Green Cards

As I searched for weinke inspiration, I watched the Olympics and thought of all the athletes who had trained their entire life for these two weeks. Some of their events would last mere minutes, and they had one chance to live in sports glory. I thought about trying to come up with exercises that would relish in the spectacle of events like the Alpine Skiing, Snowboarding, or the Skeleton. This seemed really complicated so I went with a much simpler game that seemed more our pace… UNO.

YHC arrived at the AO to find some HIMs already in full mosey as they finished up some EC. Good work Gastone, Boudin, and Whoopee. It was a very mild morning for late February but perfect none the less.

No FNGs so let’s go…

SSH x 15
Merkins x 15
LBCs x 15

The Pledge

Mosey to the building between the baseball fields in the park. YHC pulled out his cards and explained how this game of UNO would work.

Each color represented a workout:
Red = Merkins
Green = Seal Jacks
Blue = LBCs
Yellow = Squats
Number of reps based on number on card = 1-4 x 10, 5-9 x 5, 0 = 30 reps
Skips of any color = Flutter Kicks
Reverses of any color = American Hammers
Draw 2’s = 5 Burpees
Draw 4’s = 10 Burpees

The cards were shuffled. No deck stacking or funny business going on. As with any hand of UNO, seven cards were dealt face down. May the cards be in our favor…

First hand:
Green 9 = 45 Seal Jacks
Draw 4 = 10 Burpees
Red 2 = 20 Merkins
Yellow Skip = 30 Flutter Kicks
Green 8 = 40 Seal Jacks
Red 9 = 45 Merkins
Green 9 (Seriously?!) = 45 Seal Jacks

Mosey around one of the baseball fields and back for the second hand.

Second hand:
Green 2 = 20 Seal Jacks
Blue 8 = 40 LBCs
Green 7 = 35 Seal Jacks
Red 9 = 45 Merkins
Yellow 4 = 40 Squats
Yellow Reverse = 30 American Hammers
Yellow 0 = 30 Squats

Mosey to the shelter for a modified third hand:

Red = Derkins x 15
Green = Big Boy Sit Ups x 20
Blue = Dips x 15
Yellow = Step Ups x 20

Third Hand:
Green 5 = Big Boy Sit Ups x 20
Yellow 1 = Step Ups x 20
Blue Skip = Dips x 15
Green 9 = Big Boy Sit Ups x 20
Red 0 = Derkins x 15
Blue 8 = Dips x 15
Green 5 = Big Boy Sit Ups x 20

Mosey by the playground and through the parking lot and back to the shelter.

Abbreviated Fourth Hand (3 cards):

Blue 2 = Dips x 15
Draw 4 = 10 Burpees
Draw 4 = 10 Burpees

YHC then asked Woody for a 10 count to catch our breath after 20 burpees. He omaha’d the 10 count to a recommendation of 10 Pull-ups. Sure, let’s do it. Mosey to the top of the hill to the pull-up bar.

Each of the PAX did 5 pull-ups, some with assistance, while the others did Squats while they waited.

Mosey back to Snoballs.

Since we didn’t draw enough green cards and we have a minute left, let’s do some Seal Jacks (x10).

Monk recommended a lecture at Belmont Abbey on 8/26 at 8pm. I believe the title was “Business as a Vocation”
The upcoming convergence, nomads, and site launch with Telsa were all mentioned. Just check twitter or the email for details.

Prayer Requests
Brownstreak. We miss having you out there with us brother.


Until the next time…

Eight(y) Is Enough

The theme of the workout came from the fact that it was day 8 of the 40 days of discipline. Even though it’s early in the 40 days, YHC hopes everyone is still on track at this point. Discipline involves giving up things that are bad for you. It also includes doing things that you don’t necessarily like but you know you need to get better. For YHC, this includes burpees. So if we were going to have a discipline theme, it would have to involve burpees… and lots of them.

As the PAX started to roll in, there was an FNG. We were informed by Rudolph that he was EH’ed by Rudolph and Gastone the night before at the WA Bess Elementary School dance. This not only gave Time Frame an opportunity to showcase his extensive set of dance moves, but also gave inspiration for an extra funky round of Mary that we’ll talk about later.

Disclaimer for the FNG.

SSH x 8
Merkins x 8
LBCs x 8
Imperial Walkers x 8

The Pledge

The Pain Lab broke off while the rest of the PAX moseyed to the office building beside First Presbyterian. Once we got there, we realized there were eight of us which fit perfectly into the theme of the day.

The first round of 8’s went something like this:

Lunge Walk across the parking lot to the short wall on the other side of the lot (1).
Derkins x 8
Bear Crawl back across the parking lot (2)
Shoulder Taps x 8

Repeat Lunge Walk (3)/Derkins/Bear Crawl (4)/Shoulder Taps

Lunge Walk (5)
Dips on Parking Bumpers x 8
Crab Walk back across the parking lot (6)
LBCs x 8

Repeat Lunge Walk (7)/Dips/Crab Walk (8)/LBCs to finish out round 1.

Mosey to the steps at the back of First Pres and the second round of 8’s.

Run to the top of the steps and complete a round of BASS, then run back down and do 5 burpees. One letter each time up the steps. This confused the PAX because they expected 8 burpees. However, there’s a plan for all this. There was also more discussion than necessary over what exactly constituted a Sumo Squat.

BASS was:
Big Boy Situps x 8
American Hammers x 8
Sumo Squats x 8
Seal Jacks x 8

Two rounds of BASS meant 8 trips up the steps and 40 totals burpees.

Mosey to the track at Sherwood Elementary for the third round of 8’s and a burpee countdown.

Partner up. Partner 1 runs in one direction while Partner 2 runs in the opposite direction. Where they meet, they both do 8 burpees. Run back around to the start. Where they meet, they both do 7 burpees. Rinse and repeat for 6 burpees, then 5, then 4, 3, 2, and 1 final burpee at the start.

That’s 36 more burpees for a total of 76. The PAX seemed to know we were going for 80 burpees so with a push from the group, we did the final 4 burpees at the track to get them out of the way.

Mosey back to the office building beside First Pres and onto the sidewalk for some Monkey Humpers x 16.
Squats x 16 (no squat discussion necessary this time)
Monkey Humpers x 8
Squats x 8

Mosey to the Schiele to meet up with The Pain Lab. When we arrived, the group was heavily involved in some serious zen-ish yoga poses.  We tried to join in with lackluster results.

With some time remaining, it was time for some Mary.  As I mentioned earlier, this was to be an extra funky round of Mary inspired by the dance the day before. With the Cha Cha Slide playing in the background, it went something like this:

Flutter Kicks
More Flutter Kicks
American Hammers (maybe, I think)
Box Cutters

It appears that the Cha Cha Slide had drowned out the bells so at 8:02, we called it a day.

F3 Dad Event – Feb 18th – See pre-blast for details
F3 Bowl vs F3 Metro – Super Bowl Sunday

Prayer Requests

Extensively long naming of FNG, The Duke (Wayne Finley).


Until the next time…

A Brickwall and Coupon Laps

While in Tennessee over Thanksgiving, YHC posted at Stonewall which is an AO of F3 Nashville. After that hour, YHC was about as spent as he’d been after a post. It could have been several days of constant eating and watching football, or it could have been the beat down that was placed upon us. No matter the reason, YHC thought it was a workout that needed to be shared with the PAX of the Gashouse. YHC couldn’t bring back the massive duct-taped bricks that we used as coupons or the Stonewall surrounding the park in which my sorry carcass was dragged, but YHC had some ideas on how this could work.

Under the light of a super moon, a good crowd started to gather at the Black Knight.

Disclaimer for the FNG. This weinke was being brought across state lines so any injuries could result in federal charges if things got out of hand.

SSH x 15
Merkins x 15
Moroccan Nightclubs x 15

The Pledge

Mosey (watch out for the hole) to the KFC rock quarry to pick out a coupon.

Mosey with coupon to the parking lot of the old Harris Teeter. As the PAX started to line up in the parking lot, I quickly realized I would have to Omaha on some things from the TN workout.

In groups of 2 to 3 (at first I had the bright idea that we might do this one at a time, uh no), the PAX ran a coupon lap around a section of the parking lot while holding the coupon above their head. While one group ran, the others stayed in line and did Squat Lifts with the coupons. When a group returned, the next group ran the coupon lap. After all groups ran, we cycled back through the groups with each one running another lap. During the second coupon lap, the other groups did flutter kicks while holding the coupon above their chest.

Mosey with coupon to the wall of the old HT (not a Stonewall, but a Brickwall will have to do). Line up against the wall for Dragonflys. What are those you ask? Lie on your back with your head against the wall with your legs extended. Pull your feet over your head and touch the wall. Good for the core. YHC called for 50, but that was met with groans and bellyaching so YHC being the merciful Q, we Omaha’d to 25. In hindsight, 25 were probably enough.

More Coupon laps. The PAX got in groups of 4 (or at least 4 was called; there was a group of 3 and a resulting group of 5 to make things add up and maybe some actual groups of 4; YHC lost track) and ran to the other end of the parking lot with their coupon and did 5 Merkins. To prove we could actually get into groups of 4, we tried the routine one more time except this time we only ran to the first curb. Once the group got to the curb, this time they did 25 Merkins.

Mosey around the back side of the building to the front of Bellacino’s. The PAX got back into groups of 4 (successfully to our credit this time) for one more round of coupon laps. This time each group would choose an exercise for the other 3 groups to perform. While the other 3 groups performed that exercise, the group ran to the dock, jumped the wall, and bear crawled back down the walk way and returned to the group. Once they were back, the next group ran, jumped, and bear crawled while the PAX did their called exercise; rinse and repeat until all 4 groups had ran, jumped, and bear crawled.

Group 1 chose Sumo Squats; Group 2 chose Leg Lifts; Group 3 chose Burpees (funny, hunh?); Group 4 chose Merkins.

To return the favor for Group 3, YHC called for a reverse. This time, the group would perform the exercise they chose for the other 3 groups, while the other 3 groups ran, jumped, and bear crawled. We cycled back through all 4 groups.

Mosey to the wall in front of the bank (watch out for the hole).

Coupon Step Ups x 20

Mosey to return the coupons to KFC

Back to the wall for Dips x 20

Mosey back to Snoball’s

Finish off with 22 Merkins for the vets.

Advisory meeting on 12/17

Prayer Requests
I don’t think any were mentioned, but if they were, I apologize. I failed to type them on my phone.

Naming of FNG Bookman. In hindsight, this was appropriate at a Q by JJ (different JJ, but still). Dynomite!



After a weekend of fellowship at the Bi-Annual Christmas party and Convergence, it was great to see so many out on a Monday morning. F3 is truly a special group made so by the men who make it up. I was reminded of this in Nashville in my two attempts to work out. On Thanksgiving, I went to the gym with my nephew. I’m sure the gym serves its purpose, but it just felt empty. No mumble chatter; no jokes about a man walking into a doctor’s office covered in… Anyway, I didn’t look for the plant mentioned in Freed to Lead, but I did see a guy who looked just like a slim version of Kelvin Benjamin. I never actually saw him lift a weight in the hour I was there, but he seemed to know how to strut around. Contrast that to the F3 post at Stonewall. I immediately bonded with four other guys that I’d never met because we were there to push each other and make each other better.

Thanks for the chance to lead this morning. Aye!

Working 9 to 5

Inspiration can come from many different sources. It can come from books we read (the Bible usually works well), coaches who lead us, or family that loves us. Inspiration for development of an F3 workout weinke can sometimes come from the most obscure places. After the most recent beat down from Gastone, I volunteered to lead a workout at Martha’s. On the way to work that morning, Dolly Parton’s ‘9 to 5’ came on the radio, and I knew I had the inspiration I needed to develop a weinke.

I arrived a little earlier than usual (which is typically 5:29) to find a few men already stretching. A few more rolled in prior to 5:30, and it was time to get started.

SSH x 15
LBC x 15
Merkins x 15
Imperial Walkers x 15

The Pledge

Mosey to the building at the center of the baseball fields at the park.

To allow everyone time to quickly catch their breath, I explained the ‘9 to 5’ theme of the workout to the PAX. Dolly Parton is known for her famous pair… of talents… those would be singing and acting (of which she did both for the movie ‘9 to 5’). So in honor of her famous pair of talents (singing and acting), we paired up with a partner for some Dolly Dora 1-2-3. Partner 1 ran to the end of the path between the baseball and softball fields. Partner 2 worked to complete the sets of exercises. Once Partner 1 returned, flip flop and Partner 2 does the running. Exercises were:

Merkins x 95
Squats x 195
LBCs x 295

With this completed, mosey to the picnic shelter near the restrooms. Had to get in 95 reps here:

Step-Ups x 30
Dips x 15
Steps-Ups x 30
Dips x 20

After some mumble chatter about the performance of the cast in ‘9 to 5’ (Yes, Dabney Coleman was in that movie. Think it was Stroganoff who got that one.), mosey around the running path to the bottom of the hill near the picnic shelter.

Here we did some 9 to 5’s:

Run to the top of the hill and do 1 American Hammer (using 4-count)
Run to the bottom of the hill and do 5 Burpees
Run back to the top of the hill and do 2 American Hammers.
Run back to the bottom of the hill and do 5 Burpees
Repeat until you’ve made it to 9 American Hammers.
Think most of the PAX got to 9. At some point, I believe I lost count of American Hammers. Time and my lack of oxygen required that this be called at whatever point you were at.

Mosey back towards Pelican’s.

To gather everyone together, we stopped on the curb near the entrance for a round of Derkins (total of 9 in a 4-count).

Mosey back to Pelican’s.

To finish it off, a round of Dolly’s x 14.


Prayer Requests:
Bandit – Aunt, Nancy Todd
Easy Rider – Brother
? (sorry) – Friend’s Son – Deployment to North Korea
Udders – Missionaries in Guam
Stroganoff – Dropping son off at college


At this point, the PAX is just sort of standing around and not dispersing as normal. I felt something was wrong but couldn’t quite place it. Then, T-Square mentioned, “The Nameorama”. Oh yeah, that’s what I was missing. And how could I have missed that? I’ve been to countless F3 workouts, and each one has contained a Nameorama. Yet somehow in my attempt to not make a mistake, I couldn’t see the forest for the trees.

So we circled back up for a better late than never Nameorama.

Thanks as always. Let’s do it again sometime. In the meantime, I’ll be working on a Steal Magnolia’s themed workout.


With the 11th pick in the draft…

Been a while since I posted at Martha’s, so first of all, thanks to Gastone for the encouragement to Q. As I thought about a theme for the weinke, I was still thinking about the NBA draft last week. I’d heard the Hornets had drafted Monk and traded for Bacon. My excitement dwindled when I found out that neither one was our F3 brother of the same name. I also thought about a tweet from Freight that night questioning whether I had started to accept my F3 name. I had to look back and see where my namesake was drafted. He was drafted 11. And there was my theme.

SSH x 11
LBCs x 11
Imperial Walkers x 11

The Pledge

Mosey to Gastone’s Hill for the first round of Eleven’s.

Sumo Squats at the bottom of the hill. Lunge walk up the hill a little ways. CCD’s at the top. Run back down the hill. Between the mumble chatter and the lunges, I lost count of what round I was on. Given that and the fact there were several more rounds of Eleven’s, YHC called that round of Eleven’s early.

Mosey to the Dollar General parking lot for round two of Eleven’s.

American Hammers on one side. Bear crawl to the other side. Plank Jacks on the other side. Run/Jog/Walk back. The pax made it all the way through round two.

Mosey to the old Harris Teeter/Lowe’s parking lot for round three of Eleven’s.

Hip Slappers against the wall. Flutter Kicks on the other side (1-2-3-ONE, 1-2-3-TWO, etc. was the count on the Flutters). The pax also made it all the way through round three.

Wall Sits with Shoulder Presses x 11

Mosey the long way through the parking lot and stopped at the wall in front of the bank.

Dips x 22

Mosey back home. We had time left so one round of Mary. Stone Cold – LBC x 20

New site coming to post backblasts. Continue to use current site for now.

Prayer Requests
Gastone – Mother-in-law
Easy Rider – Unspoken
Outhouse – Brother-in-law
Special prayers for T-Square – If you’re readying this, we love you brother. We are all praying for you, your M, and your family.


It was great to be back out at Martha’s this morning. Thanks to everyone for the push and the encouragement. Until next time…

Gashouse Draft

As the Q for Gashouse was still open on the eve of the Saturday workout, the theme of a workout hit me as I drove home. Some may think I was ready to have a Tar Heel celebration in which we stayed in the Pete Chilcutt plank position for an hour while we sang the school fight song, exchanged our favorite memories from the championship year, and belittled all of the other fan bases that fell short this year. However, my mind went to the direction of the main topic on sports radio over the past couple of days, the NFL draft. So with this in mind, I prepared like any NFL GM would do to make sure that everything was scouted when the time came.
As I drove up, I found Roscoe, Squirt, Smalls, and Papa John talking in the parking lot. Still impressed that these two young HIMs come out to push the rock with us time after time (and I’m not calling Roscoe and Squirt young). Good work guys!

The clock hit 7am, and with no FNGs, a short disclaimer was given. I’m an idiot; you’re an idiot; you know the drill.

SSH x 15
LBCs x 15
Imperial Walkers x 15

Mosey to the flag for The Pledge

Mosey to the parking lot beside First Presbyterian. The PAX was told that the theme of the workout would be the NFL Draft. However before the draft, you have to go through the combine to test your skills. Here’s how we modified the combine stations:
40 yard dash: Sprint to the length of the parking lot
Bench Press: Merkins x 15
Vertical Jump: Jump Squats x 15
Broad Jump: Lunge back across the parking lot
Cone Drill/Shuttle Run: Karaoke back across the parking lot

With the combine completed, mosey to the stairs behind First Pres.
The PAX counted off into two teams. As with the NFL draft, the teams got to choose an exercise each round (from a list of two). The teams alternated selecting first each round which meant the other team was stuck with the exercise the first team didn’t choose. This sounded good on paper the night before but may have been as confusing at the start as it sounds reading this now. Each exercise consisted of a 50 count.

First Round: Team 1 – Flutter Kicks; Team 2 – Dying Cockroaches
Second Round: Team 1 – SSH; Team 2 – Seal Jacks
Third Round: Team 1 – Squats; Team 2 – Calf Raises

Teams ran up the stairs and performed First Round. As a team, ran down the hill towards the field and performed Second Round. Then as a team, ran back to the bottom of the steps and performed Third Round. Teams did two laps of this.

Mosey to the track beside Sherwood Elementary School.
Each team ran a half lap around the track and performed Fourth Round.
Fourth Round: Team 1 – Reverse Crunches; Team 2 – WW1 Situps
Ran other half lap around the track and performed Fifth Round.
Fifth Round: Team 1 – Shoulder Presses; Team 2 – American Hammers
Another half lap around the track and performed Sixth Round.
Sixth Round: Team 1 – Diamond Merkins; Team 2 – CDDs
Final half lap around the track and performed Seventh Round.
Seventh Round: Team 1 – Mountain Climbers; Team 2 – Freddy Mercuries

Mosey back to the parking lot at the side of First Pres. The NFL Draft now only has seven rounds, but we went back in time when the draft didn’t stop at seven rounds.
Eighth Round: Team 1 – Imperial Walkers; Team 2 – Hillbillies/Appalachian Americans

Mosey to the steps at Grier Middle
The last pick in the draft is referred to as Mr. Irrelevant, but at this point, the last two choices would not feel irrelevant. The PAX paired up within the teams. Partner 1 ran up the stairs and back while Partner 2 completed the exercises. Then, flap jack. 50 count in aggregate
Ninth Round: Team 1 – Hip Slappers; Team 2 – Donkey Kicks
There seem to always be trades in the draft so we did a little maneuvering. The teams swapped exercises for the Tenth Round
Tenth Round: Team 1 – Donkey Kicks; Team 2 – Hip Slappers

Mosey back to the Schiele. Wall Sits w/ Shoulder Presses for the players you always see sitting in their homes with their families waiting to hear their names called.

Mosey back to the starting point. With time remaining, we did a little Free Agent Mary for the undrafted exercises with the each PAX making a choice.
Protractor, LBCs, Dying Cockroaches, LBCs, Monkey Humpers, Merkins, Mountain Climbers, 5 Burpees for a train that we thought we heard during an earlier Mosey

Foundation Run later that morning
Looking to start a core-type workout for non-runners

Prayer Requests
All of the PAX on IR

Thanks for the chance to lead this strong group of HIMs.  Until next time…

Survive and Advance

A couple of weeks ago, I signed up to Q at Martha’s so that I would have extra motivation to get back in the gloom after the P200. At that point, my bracket was still perfect, and I had no idea what to expect from my Tar Heels after their collapse in the ACC tournament. Fast forward a couple of weeks, the P200 went great, and the Heels are still alive and looking strong. Since it is still basketball season in our household, the workout had to have a bracket challenge theme.

As with the NCAA tournament you must have the First Four as a warm-up…
SSH x 16
LBCs x 16
Merkins x 16
Imperial Walkers x 16

The Pledge

Mosey to the park with a stop at the building in between the baseball fields.

Now that we have the First Four out of the way, it’s time to do the real dancing. As with any dance, you need a partner, so partner up! Partner 1 runs to the end of the path between two of the baseball fields. Partner 2 does the following exercises. Once P1 gets back, flapjack and P2 does the running. The counts were 1-2-3-# instead of single counts to extend the fun.

Merkins x 64
Freddie Mercuries x 64
Squats x 64
LBCs x 64

Pete Chilcutt Planks until everyone is done

Mosey to the next round down to the shelter near the playground

Once again 1-2-3-# counts, not single counts.
Step ups x 32
Calf Raises x 32
Flutter Kicks x 32
American Hammers x 32

Mosey to the next round next to the restrooms

Congratulations on making it to the Sweet 16!
Hip slappers x 16
Bobby Hurley’s x 16 (Yeah, Duke DID make it to the Sweet 16 this year!)
Dips x 16
Derkins x 16

Mosey to the next round up through the parking lot

For the Elite Eight, we partnered back up.
Partner 1 ran to the other side of the parking lot while Partner 2 did 8-count Body Builders.
Each partner did 4 laps across the parking lot (that’s a total of 8 rounds)

Mosey back to Pelican’s for the FINAL FOUR!

4 Burpees OYO

We had time left so the PAX were able to get a few additional bracket selections in…
Gastone – LBCs
Bulldog – Sumo Squats
Hushpuppy – Merkins

Davinci moving on April 29 so contact him if you can help
3rd F moving to 6:30 before the Gashouse workout starting 4/8; Hushpuppy working to get someone to Q the 3rd F in Belmont

Prayer Requests
Bandit – Aunt Nancy Todd Surgery on Friday
Hushpuppy – Co-worker Ashley going through Chemo treatments
Gastone – Jim Tisdale battling through final stages of cancer


Gentlemen, as always it was a pleasure to lead this morning. I tried to keep the workout as non-partisan as possible so as not to cause a mutiny. Great work by all! Go Heels!

Party of One

When Monk sent out a tweet yesterday asking for a Q for The Pub, I realized we could have a small crowd this morning.  However, I didn’t know how small the crowd would be until I showed up, and there was no one there yet.  I’d tell you that while I waited I did a warm up of 50 burpees, 100 flutter kicks, and 200 merkins.  You’d never know if I did or didn’t unless you got the security footage from Publix at which point you’d know that I didn’t in fact do any of that.  However, I did sit in my car and think through several options which included 1) going back home and going into work early, 2) going through the McDonald’s drive-thru for a biscuit and sweet tea, and 3) actually getting out in the 22 degree cold and running.  Since the P200 is next weekend and I need the work, I chose option 3.

Once the clock hit 5:33, I realized this party was going to be a solo journey so I took off, but not with a flash, more of a slow lumber.  Since I’m originally from Shelby and not from the big city of Gastonia, I give directions with landmarks and not road names.  I started on the road towards Panera past McDonald’s and through the stop light.  I went through the next stop light and took a right at the stop light at CVS.  I ran past Ashbrook High School and took a right at the stop light at the Rite Aid.  I ran down the hill and through that stop light.  I took the second entrance into the Publix shopping center next to McDonald’s.  My watch said that was 3.16 miles so we’ll put that down as fact.  It was an abbreviated run compared to normal but a run nonetheless.

Even though you guys weren’t there this morning to chase (I’m typically the Six at The Pub), just know that you were still pushing me to get better.

What are you afraid of?

I’ve been a part of F3 for just under a year now.  A few weeks ago I went back and read the BB from my first post.  Roscoe had EH’d me, and he was the Q that day.  The theme of the workout was “What is your weakness?”  Fast-forward to last Weds at Martha’s when Stroganoff mentioned the Q was open for the Gashouse Sat for any takers.  As we all stood silent, my heart said “I can take it.”  However, my mouth remained closed with my hands by my side.  I left frustrated and a little disappointed.  “What am I afraid of?” I asked myself on the drive home.  I’d been Q at other sites multiple times but never at the Gashouse on a Sat morning.  Why was I stressing over this?

Over the month of January, we’d been going through Freedom from Fear at the Crusade on Tues mornings and our Sunday School lessons in church had focused on overcoming fear and stress.  Yet here I was wondering what was holding me back.  After signing up to Q, I knew I had a theme for the workout.  I took some creative liberties with Roscoe’s “weakness” workout and was ready to go.

I showed up earlier than normal for the workout because the Q adrenaline had awoken me from the fart sack a little early.  The PAX started to slowly roll in when we saw Squirt and Slaw rucking through the parking lot after some early EC.  Kudos to you gentlemen for the extra work.  7am hit on the clock so it was time to go.

SSH x 15
Merkins x 15
LBCs x 15
Don Quixote x 15

10 Burpees OYO

Mosey to the Flag for the Pledge

The Thang
Mosey to the Grier track

As we caught our breath, I briefly covered some of the info above along with the what and why of the theme of the workout. What are some things that make you feel stressed? Does that stress lead to fear and inertia?

I read this verse: Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus. – Philippians 4:6-7

The PAX chose an exercise that they didn’t like or that made them feel stressed and did that exercise on their own for one minute.

I then read a quote from a recent “Thought of the Day” email that some of us receive. “Focus on taking one initial action, now. Do something, make a little progress, and feel empowered instead of overwhelmed.”  Basically, little wins lead to big victories.

So to get that progress going and push each other, we then lined up for two laps of an Indian run around the track.

Mosey to baseball field and partner up.
Partner One stays at the bottom of the hill and does squats while Partner Two sprints to the top of the hill and does 15 dips on the benches. When Partner Two returns, switch and Partner One runs up the hill.
Each partner does three trips up the hill.

Same concept for round 2 with Partner One doing lunges at the bottom of the hill, and Partner Two sprinting and doing 10 Derkins at the top of the hill. Three trips up the hill once again for each man.

Mosey back to the track.

One again while we caught our breath, another verse on trusting in God’s promises.
Cast your cares on the Lord and He will sustain you; He will never let the righteous be shaken. – Psalm 55:22

Another exercise that you don’t like or that makes you feel stressed for ONE MIINUTE.

There had been mumble chatter about the Carolina loss to Duke so we had to at least tie in something Tar Heel related. They weren’t full out Four Corners, but we split the track in quarters. Run a quarter lap, stop and complete the exercise for that station, wait on everyone to finish, then run to the next quarter post as a group for that exercise.
1st Quarter – CDDs x 10
2nd Quarter – American Hammers x 20
3rd Quarter – Flutter Kicks x 30
4th Quarter – Dying Cockroaches x 40
We completed two rounds of this.

Once again some breath catching and a verse on confidence in God.
What, then, shall we say in response to these things? If God is for us, who can be against us? – Romans 8:31

Next was the Burp and Merk… One burpee, one pushup. One burpee, two pushups, one burpee, three pushups, repeat until the burpee included 10 pushups.
What goes up must come down so after 10, one burpee, nine pushups, one burpee, eight pushups, until we got back to one burpee, one pushup.

Mosey to wall at the school for some Wall Sits. Two rounds with the second including shoulder presses.

Mosey back to Schiele

Just enough time for 5 minutes of Mary:
Tool Time: Oblique Raises x 25
Blart: Flutters x 35
Squirt: Shoulder Taps x45

Luckily the bells then rang.  Not sure of which exercise Def Leppard would have had us do 55 reps.

Prayer Requests
Top Hat and family

Prayer to close us out

Thanks to all the men who posted this morning. There was a lot of mumble chatter this morning which made it that much more enjoyable. Proud to lead such a great group of men.  Until next time…

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