F3 Gastonia

Fitness, Fellowship, Faith

Author: Mayor (page 1 of 5)

2.0s @ Folsom

We had another good turnout for our second F3 Dads summer workout.

Big Pappy, Clavin and Bed Pan were our jockeys.

Big Pappy:  At first it looked a little light in attendance, but then a couple of minutes before start time and Stogie appears over the horizon leading a large group over the hill to the starting point that Clavin and I changed last minute due to space restrictions.

We started off with the disclaimer then a simple warm up of 10 SSH , 10 Toy Soldiers, 10 Hillbillies, and 10 Don Q’s.  Time to play swarm. Many 2.0’s took turns playing the human, but the fun was being one of many bees and darting out the hive to be on the chase. After each turn 5 burpees for Dad’s. What a great group of 2.0’s. It was an honor to be apart of it.

Clavin:  Once the swarm begins to settle down from Big Pappy’s exercise … he calls for me to wrestle the troops over towards my turn.
I call for two lines …. 2.0s in one ( noting there are 16 of them ) and dads in the other ( seeing the smaller number of 12 present).
I now introduce all to Capn’ Crunch, my 2.0 and see if there are any FNGs, there are 2 present so I quickly address the core principles before having CC show pax the exercises we’ll use … there are 4 flags spaced about evenly and we do bear crawl ( Yogi Bear) crab walk ( Mr. Crabs) bunny hop ( Bugs Bunny) and the crowd favorite inch worm ( Future Worm) this last one is thanks to Toto who showed this one on a rainy day about a year ago … on six shrug shoulders until reaching next flag. Now since there were more 2.0s …. I let them start and by the third or fourth pax I now informed the men that our start line was on the OTHER side of the field ( stacked deck? Of course let the kids win one over the old man!!) we did this twice more hearing some girls complain of “not getting dirty” and Mayor wanting this exercise to disappear….. also noticing many of 2.0s moseying and when called out the response was “ were modifying!” Someone taught them well!
Next we create a tunnel of adults for 2.0s to crawl through and then the pax follows lastly ( have to make sure both sides are dirty wet and grass covered !) and I thought it was time … wrong …. only half of my allotted time so we mosey to flag, pledge and I lead pax in some of the more fun and funny exercises their dads do at some of the workouts such as goofballs, Moroccan Night Clubs ( tough exercise that makes us all ripped ​) and then ask if any Star Wars fans are present ( as if …. with this many young boys …. of course!!) so Imperial Walkers ends my set …. so let’s mosey on back …… well Bed Pan didn’t have us go THAT far and………

Bed Pan:  We played sharks and minnows, oldest kids were sharks. Mosey to just outside the tennis courts for some tug o war. Girls beat the boys. Volt almost won him against 16 kids. ***it should be noted that bed pan received flack for this backblast as it was light.  Clavin reminded him that Sabotage used a stick with leaves as camouflage and walked inconspicuously around most every shark and made it to the end.

Mayor:  I cannot thank you all enough for leading these and for the dads coming out.  Its a lot of fun watching the kids have a great time.  I look forward to seeing everyone with their 2.0s on August 24 at 0700 at the Yank.  Doodles, Norwood and Sister Act will lead us around.

F3 Dads June 2019

After I took over as Dads Q, I went to work setting up our first dads workout in 2019.  I needed some Dads to step up and lead and Island, Time Frame and Dolph answered the call.

First I need to thank Linus for letting us start this out and hijack his AO.  I sincerely appreciate it.

Island started the workout with the disclaimer and warmup.

WU:  SSH x20IC, Merkins x 10IC, LBC x20IC and Moroccan Night Clubs x20IC.

Then he led us up to the track at Grier Middle for a cat herding lesson and an Indian Run around the track in two groups. after that, we did a relay race running across the field, doing five Merkins and running back to tag out the next in line.   Now that the heart rate is up and kids are having a good time, Timeframe got us into a game of sharks and minnows.  The fun part of this was there was a hole in the field filled with water.  I saw a few kids staring at it and miraculously, no one ended up in it.  After that, Dolph got us all into a game of ultimate frisbee with the team that got scored on having to do five burpees.

Times up and a mosey back to the top of the track for nameorama and COT and then hustle back to the start for drinks and snacks.

All in all we had 13 dads and 19 2.0s for a total of 32. We all had a great time and an opportunity to spend time with our 2.0s.  I look forward to seeing everyone July 20 at Folsom and August 24 at The Yank.  Tater Hole and Clavin have a piece at Folsom and Doodles is taking some action at the Yank.  Still need one for Folsom on 7/20 and two for 8/24.  Hit me up.

Thanks Men

Attack of the Were-Rabbit

I had the Q for Crossroads and tagged along with Bedpan, Freight and Hushpuppy for a rucking good time.  This story cannot be put into words.  Ask one of those in attendance.  The others ran and are killing it putting in the miles.  The competition between them is great to see.  We finished and went to get better with some Qsource.

Announcements:  F3 Dads workout 6/22/19 at Gashouse (Schiele) at 7:00.  Dolph, Island and Timeframe will be the Qs that day.  Show up;  2nd F Tubing meets 6/22/19 at 10:30 at the Target parking lot;   Convergence 6/29/19 at the Gashouse (Schiele).

Prayers:  People battling addiction, Fathers

Praise:  Bed Pan didn’t get eaten by the Weimaraner who had a hunger for anus americanus.



Hang-Gliding In There

YHC pulled in a few minutes before the Ruckers took off. Stayed around for the runners and then started out on my now walk.

Back to the start, Pledge, Nameorama, COT, Qsource.

There were a couple things that have happened lately that I’d like to push. Montross brought up “Praise Requests” after prayers and very kindly, stated it was nice to see YHC out there. Also, Watts up wanted to send some praise for a happy and healthy granddaughter Who went home. Let’s start asking for praise and inspiriational items in the COT and see what’s going well for the PAX.

The second is coming up with an award for those who show leadership and have the most Qs in a month to go along with the Iron Skillet for those who post the most.

Just my humble thoughts.

Announcements: SFM 5/25/19. Sign up; Murph Monday 5/27. All other AOs closed.
Prayers: All pax, students and teachers with the end of the year coming up.

Oh yeah, at the end, Sparky pointed out some hang or paragliders or something. Seemed pretty cool.

At a crossroads on Easter

I showed up and there was only one car there. Montross cam right in and so did Gold Digger. I asked Gold Digger what he was driving now and he answered with the same car I thought and when asked where he parked, he said his house. The man had run there from Belmont. Def said that he lived in Dallas and was still driving to the the Crossroads.

Some ran and others rucked, but Montross will BB that part.

When I ran into Gold Digger coming up the hill I “took off” not wanting him to catch me. He did about 3/4 of the way up of course for a kill.

When standing in the COT, I misinterpreted a request by the Ruckers and pulled them out of the Name-o-Rama, but when called on it, we did it again. The first time for practice and the second time for speed.

It was at this time Blart took off and as we gathered in prayer, someone said we should pray for lost souls like Blart. He came back and politely advised he was touching cotton so the prayer was quick as most have been in that situation.

Q source followed with one HIM coming from the other side.


Announcements: 4/27 2nd F at Lewis Farms, BYO Drinks, 2.0s, Ms, s’more stuff (Rain or shine); 5/5 Mt. Mitchell hike from GSM @ 0530;

Prayers: Gumby’s Brother in law and Mom; 2.0 at Tater Tots school; Hunkajunks friends 10yo battling unknown issue.

Ramblings from a Rambling Man

During the 2nd F and Q-Source last week, Roadie let me take the Q next week and Montross kindly stepped aside as the next open slot, I would be out of town. I also took on the F.2 Language of the Q source.

I showed up at 0600 in time to plant the flag before the ruck crew took off. It was a good thing I was running today, because the pace was to be pushed as Roadie, Bedpan, Dr Seuss, Brock and Buckeye decided to Ruck. Two groups emerged and one group was at a 15 minute pace and the other was at 13:45. Super fast and Excellent work by those men. There were some comedic offerings by Bedpan when he looked at Roadie and asked him to “turn him on from the back.” He also mentioned that he spoke with Def about his blow up. Now, not knowing any context this is hilarious and it was funny knowing the context, however, it was in reference to his marking light on his rucksack and the pouch couch he plans on using for the P200. Def has some stories from the Tuna and Bourbon.

Sister Act and Blart waited as long as they could for Def before they struck out on their own, but those who were with him on the Bourbon, know how long he takes to change or get ready. It was declared that Sister Act may be the nicest person in F3 Gastonia and when YHC asked about different kinds of coffee to order instead of the usual black, Def kept referencing his wife’s and daughters choices to me, which made me feel hollow inside and less manly so I got the usual black coffee.

On to the Q-source. It was on Language and it meant something that it is the 2nd part of the foundation for all of the Q points. Read up on them; it is worth it. Thank you men for the input and Def for picking me up on the Bible verse today.

We give each other a hard time out there, but I wouldn’t have it any other way because the 2nd F and 3rd F is superior to all others (statement made – prove it wrong by stepping out and seeing what others have). Thank you again men…It was an honor and a pleasure. Until next time, and, as Bone Thugs-N-Harmony said, Ill see you at the Crossroads.


Iron Circle

It had been a while since I have posted either due to illness or work. I reached out to Breaker Breaker to see if I could jump in and he had an opening so I took it. What better way to get back in there other than Q.

No Warm up so a quick mosey around the parking lot to get the blood flowing.

Around one of the islands are the stations we will be going thru. They are:
Sandbag squats, which were the counter. When a pax hits 20, its time to rotate to their right.
Flutter Kicks
Tricep OH Extensions
Elbow Plank
Pax Choice of Cards – Freddie mercury or American hammer
Pax Choice of Cards – CDDs for Shoulder Taps
Pax Choice of Cards – Monkey Humperdinck Plank Jacks
Kettlebell Swings
OH Press with block
Curls with block
Side Straddle Hop
Slam ball with 20#
Pax Choice of Mountain Climbers or Peter Parkers
Pax Choice of crunches or Windshield Wipers
Pax Choice of Lunges or Calf Raises.

Rotate thru the circuits. A short time into it, Tophat asked if we could change something. He happened to be at the burpee station so I noted if the pax weren’t happy, we could change the count to be at the burpee station instead of the sandbag squats. No takers. I also called an Omaha halfway thru to reverse the order. Boudin declared shenanigans since he had to go back to the burpees and I wouldn’t. That station was open so I hit burpees so I would not be skinned alive on Twitter.

Back to start for a quick round of 15 count of pistol crunches with each leg/arm/pistol/six shooter.


Announcements: Get with Gillian if you want to be on the F3 Spartan Team next year, Christmas Part at Quiches on 12/15, Yank starts at 6;30 this Saturday behind Glenway Pub due to Girls on the Run

TAPs: Breaker Breaker Fmaily, those dealing with depression and loss at the holiday season, guys not seen in while and Sargento’s M.

Moleskin: It was good to get back at it. I want to thank everyone for the calls and texts while I was out. It means a great deal.

Special Olympics > Burpees by the Lake

Well, the day was finally here. A lot of EH and talking up was happening and a the end, there were the men, Ms and 2.0s ready to push the rock and raise some money for special olympics. Real quick, no athlete pays to compete; its all paid for by donations like those received for this event. A lot of work went into this by my M, who chairs the SO committee, Tooltime for talking it up and putting it out there, Hipaa for his online work and all those who helped spread the word.

Folks poured in, paid and got their shirts. The time came and we gathered near the main dock for instructions. It was opened with prayer for the event, special olympics and their athletes, no injuries and then for the Rich family. As you know, young Maddox Rich disappeared and was found in a creek close to the park. It was sad to pull in to see all the teddy bear memorials, but it serves as a great reminder.

Teams were spread into three heats with the parents and 2.0s in the last one. There was some last minute shuffling, as there always is, due to illness, travels or what have you. There was a lot of talk about how the Nantan cheated and had gold digger as a partner at the last minute when there was all of this talk about Roscoe… The prevailing thought was that Roscoe never even signed up. By the way, I want to thank those that donated as well. T-Square and Sparky showed up for some support. Sargento dropped off some paper currency as well. The course and stations were reviewed and burpees with a twist we demonstrated and advised the count as well as this was a cumulative event meaning what you do, your partner must do the rest to make the number. This would be a source of consternation afterwards for many pax, including myself.

The Thang:
Station 1 > 50 burpees
Station 2 > 50 pushups
Station 3 > 50 SSH
Station 4 > Dealers choice. The SO athletes held out cards from the new deck of death. Team does exercise on card.
Station 5 > 50 Burpees with a twist. Left and right count as one.
Station 6 > 50 Sit-ups
Station 7 > 50 Dips
Station 8 > 50 burpees…..END
The stations were set up around Rankin Lake, which is about 1.6 miles.

After all was said and done, Gold Digger and Tooltime won the day. Second was Sister Act/Boudin and third was Dolph/Whoopie. Honorable mentions to Pizz Mand and his M (Mrs. Pizza Man) and Blart and his M Gina.

The kid teams were really fun. I had my 7 year old 2.0 Rousey with me, Dobby (Rudolph), Venus (hushpuppy), Cydney (Blart), Crawdad & Rebecca (Boudin). Upon finishing, Rousey picked up the heavy share on our team and knocked out more burpees for me. The 2.0s really pushed it.

Up next were the competitions: one minute of burpees, sit-ups, pushups and hip slippers. A lot of good work done by all, but gold digger had a sweep. The 2.0s competed in burpees and sit-ups. Venus won the burpees and Cydney the sit-ups. Thanks to a cruel trick by my wife, one of the songs during the competitions was “Baby Shark”. My 2.0, who was counting for me decided to sing along. I had to straighten her out by telling her to stop singing and count, but she couldn’t care less. Hush puppy brought a ringer. His daughter was doing handstands and all other twists and bends after everything.

A few good notes: Tooltime cheated dolph by sitting on his back during pushups, Dallas (Blarts son) decided to drop pants and pee in the middle of the event, Hushpuppy having to buy a monkey Joes pass (Venus said you’re still taking me right), everyone getting their shirt but me (wife didn’t order mine), huckleberry being present when the M and I told each other happy anniversary after we had forgotten all morning (yes that’s how we spent it).

A heartfelt thank you goes out to all who have participated with any support. The athletes there were amazing and so very special and glad everyone came out. What you men do, matters to those around you. Thanks to GNC who was out there as well as the GPD for putting this on and trying to make a difference in this world. Look for a GNC guy and two police at your workouts soon. Your donations have made this the #1 fundraising effort of the year for SO on behalf of the GPD. A heavy EH was put on as well. I hope I haven’t forgotten anything, but if I did, please forgive me.

Tophats Backblast

Just kidding, tophat doesn’t do them, but others want credit for being there. We worked out to some exercises he called out.


I didn’t realize I had put myself on the Q schedule until lunch with Shortsale yesterday. It was settled and time for an oldie, but a goodie. The HUNDO…
Circle up and grab the weights. On the journey to 100 with said exercise, if you stop, you count the number of stops and multiply times two and that’s the number of burpees we do at the end of the set.

Exercises: Squats, Merkins, Crunches, Calf Raises, Curls.

Funny thing is Hushpuppy was late and when I announced I stopped five times during the Merkins, he said he stopped seven times and we did 14 burpees. No one ever spoke up after the first person said their number from then on.

Now we laid on our backs for a round of neckies, courtesy of BA. It was determined that the Pax had not worked out their necks since 9th grade. Then 10 Booyah Merkins. There was a group of three so Hushpuppy call that the booyah-a-trois. Next up was 25 straight leg deadlifts.

Grab your weights and go on an Indian Ruck down the trail and around the pond. This is where YHC had to stop the line and quietly discipline Sargento and Sledge-o-matic for their failure to move to the front as they were talking. To learn a lesson, they had to hold their weights over their heads and the rest of the pax had to alternate arms for farmers carry.

Meet up at the end with the boot camp boys for the end.

Moleskin: Great time today. I heard some words from a guy I work with that does CrossFit. Funny thing is if you know someone who does CrossFit or is a vegetarian, you will know it within five minutes. What he told me though, was that a famous CF trainer discusses the thoroughbred and the bumble bee. The thoroughbreds life is built to race. Eating, sleeping, every facet of their life is about racing. They also don’t show up and worry about the leg size of another horse, they run their race. The bumble bee by all rights, shouldn’t be able to fly, but the bumble bee doesn’t know that. Really thought provoking, or at least it was for me. We all learn so many different lessons from each other. It was my pleasure to be there. Ill leave the rest for Timeframe to finish.

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