F3 Gastonia

Fitness, Fellowship, Faith

Author: Mayor (page 1 of 4)


Less than a week from some pretty rough stuff at the GOAT, it was time for redemption. I reworked the timer and made sure it was legit and ready to go. Phone and speaker were charged up and the night before the Q, Breaker Breaker reached out and gave a little more grief, but did give me his favorite music genre is old school rock. Just so happens, Spotify has a playlist for just such a thing.

No FNGs so the normal disclaimer.
Warm Up – SSH x10IC, Moroccan Night Clubs x 25IC and Grass Pickers x10IC (we were able to count).

Grab some extra coupons because I remember there only being 14 blocks, but Dr. Seuss, Orangeman and Slim Shady manned up and carried the Slam ball, kettle bell and Sand Bag.

Mosey to the blocks and circle up for some 3, 2, 1….Three minutes of strength split b/w two exercises, two minutes of cardio split between two exercises, one minute of abs and then run to keep us moving.
Set1: 3) Squat Press & Merkins, 2) Burpees & high knees, 1) crunchy frogs.
Set2: 3) kettlebell/block swings & curls, 2) plank jacks and fast feet, 1) American hammer.
Set3: 3) squats & dips, 2) side straddle hop & mountain climbers, 1) flutter kicks.
Set4: 3) overhead press & Tricep extensions, 2) squat or lunge jumps & seal jacks, 1) Freddy mercury.

We Omahaed the running on the third set to make sure we finished the sets. Put the blocks up and mosey to the start. The music selection and timer operation for the sets were flawless. Still some mumble chatter.

Announcements: This was a Tiny Tank special Q. It’s been a year since I took over and I am looking to pass the reigns. Ruck this weekend so get with Boudin to park at Roadies work or Freights house.

Prayers: Clavins mother in Hospice, Boudins sons shoulder and concern for his senior year.

COT – Tophat took us out.

The Q gets bullied

Well gents, here we are again. I have missed a couple of weeks due to illness and then my little girl breaking her arm on Monday. Dolph needed someone to take the Q since he had to leave early for work so I volunteered to help out. I like the workout in a bag, which is just a specific set of exercises done over and over in a workout.

Warmup: Moroccans x25 IC, grass pickers x???IC but everyone had a good time clapping. It was apparent the warmup was done so we grab the pledge and mosey to the upper lot past the stairs. I set up the speaker and timer (thanks to short sales input) and we begin. Every exercise called is 30 seconds by the lady in the phone. This is where the harassment started. The phone voice, the fact that I had some exercises that needed a wall, but we didn’t have one, the pronunciation of some of the words by the phone timer lady and there was a mention that short sale did a bad job of instructing me were thrown out there. Exercises were SSH, Lunges, Merkins, Crunches, Step ups, Squats, Dips, Plank, High Knees, Calf Raises, Push-up with rotation, side planks L/R.

After timer was up, we mosey to the gazebo because there is a wall or bench, etc. there for work. Part 2 was abs. LBCs, Flutter Kicks, French Fries, Windshield Wipers and Heel touch’s all to 100. This was another topic of harassment. I specifically said single count and however you get to 100 the fastest OYO. After I give directions if someone asks again, I tell them the opposite. Boy did that start some stuff. Hipaa took the time here to tell me he was going to workout with the ladies (makes sense to me, he showed up late for the workout like a girl)….BOOM ROASTED (burn is trademarked by Sargento).

After this was out of the way, time to mosey, but I heard CLavin say something about Suzy Q (phone voice lady on timer) so immediate Omaha to stay in place and knockout 50 burpees. CLavin then responds…what’d I say??? Timeframe noted this was a bad idea. I took a moment to ponder this myself. When the monthly challenge was 30 burpees a day, I tried to do mine timed to see the improvement. I could knock out 30 in about 2 minutes 12 seconds. When I got to 30, I dragged and took as long to knock out the remaining 20 and changed to ones without the pushup.

Finish the burpees and gather back up for the time circuit again. Mumble chatter was not as bad, but I have to agree with Timeframe that it was a bad idea. Move back to the gazebo for abs at half the reps.

Mosey to start (+/-50 yards), Announcements, Prayers, Names, COT.

Announcements: Running 50 Mile CSAUP 8/25, City Ruck the night before, Burpeethon with team or 2.0 10/6, Tubing this Saturday (get with Sargento),

Prayers: Hipaa’s family as they bury his M’s Grandfather today, Timeframe and his M’s Aunt, Safe travels for Breaker Breaker and family.

The Birthday Theme

YHC had the Q and with my birthday just the day prior, I decided to come up with a theme for the new number. 38 is the key.

I got there a little early to plant the flag and shoot the breeze with Orangeman, who is just into anything fitness, whether biking, running (to and from the workouts), etc.

Pax roll in and we circle up for the pledge and disclaimer. I am not a big fan of a warmup, although I need to be, but we mosey to the courts to receive instruction. Count off by twos and partner up. There is an even number so it worked out.
P1 moseys to other end of court to do said number of exercise while P2 stays back and does LBCs. Switch so both partners do the exercise.

Round 1: Squats, CDDs, Flutter Kicks, SSH, Merkins x38
Round 2: Lunges (each leg counts), Moroccan Night Clubs, Heel Touches, High Knees, dum dum dum BURPEES!!!!! X38.

We set a record today for the number of LBCs done in a workout.

Mosey back to the start and circle up for some Mary. Boudin and Dolph called five burpees, Breaker Breaker called five more and then some more Moroccan night clubs. Finish with the wave of merkins from five down.

Announcements, Name-o-Rama, COT.

Announcements: Friday night F3Dads at the Grizzlies (get in touch with Roscoe), 2.0 workout at Folsom on Saturday, 2nd F kayaking from Floyd and Blackies in Cramerton on Saturday at 10:00 (Sargento), Ruck event leaving Saturday 6/23 to Grandfather Mountain (Hot for Teacher or Whoopee),

Prayer requests: Lynn Hamm, BBs Uncle, Teslas Uncle, Clark Family, Coworkers, High School grads at beach and good decisions, Kotters (reach out). Dr. Seuss took us out.

Thanks for being out there and celebrating the birthday with me gents. Truly an honor to be around you all. I am humbled.

Q…Bueller, Bueller

Well, this has happened to me twice. A Pax had the Q and while talking with another Pax on Saturday, it was confirmed. However, when time was close, they were a no-show. A few people started asking and all I had up my sleeve for a backup was the blockbuster. Sargento manned up and said how about the ABC where you do an exercise based on the letter as long as I would do the backblast. It was set and away we went. Apparently when put on chopping block, you cant think of an exercise beginning with that letter. Of course, B was for burpees, but thinking three ahead, when L popped up, YHC said lunges. That was to some shagrin because LBCs were right there. X came around and an extra lap was noted. It was a fun disaster.

Lessons to learn:
1. Always have a spare Q should this happen.
2. If you are on the list and know, SHOW UP. People depend on you. If not, let someone know ahead of time.
3. Follow up with your Qs, regardless if you have heard they are good. I didn’t learn the first time, but I have the second. It wont happen again men and I apologize for the lack of leadership on the part of the Site Q.
4. Its getting hot…..Wear deodorant you smelly rascals!!!! This is not amusing.

Announcements: Convergences this Saturday at Midoriyama at 0700, hike up Grandfather on June 23 (get with hot for teacher), 2nd F next weekend.

Prayers: Coworker losing his mother, Abbas shoulder, Flush’s knee, Lynn Hamm, BBs uncle aneurism and stroke, Graduates

Memorial Day Honor Flight

So I wrote the preblast for this and was talking it up a bit. What this is, is a flight for vets of WW2, Korea and Vietnam up to DC, a tour around the city and visits to the memorials and then a flight back home with a welcome. It was one of the most remarkable times of my life. I encourage everyone to try and do this if you can and if you know someone who is a vet of these wars and hasn’t been, reach out to qchonorflight.org and see what you can do to get them on it.

The family and I showed up at the airport around 7:15 and parked in the hourly deck. When we walked in, Whoopie texted me and said there was a line so don’t get in a hurry. We waited in line and got the parking validation and our boarding passes to clear TSA. We made our way all the way to the end of concourse D. That’s where Whoopie and his family were waiting. As we all caught up and talked about this and that and watched my youngest 2.0 terrorize the isles and play with bullwinkle, the crowd kept growing and growing. At the time of our sign up, there was over 400 people. On the way in, I chatted up the USO volunteer who said there were over 600 people expected. It got to be time and people were hustling around and honor guards, patriot riders, young Marines, etc. were taking their place. We heard the bagpipes and here they come. Each era group behind their own banner. First the WW2 vets. Leading them was a 100 year old pilot. Whoopie and I did some rough calculations and about the youngest age you could be is 94 if you were a WW2 vet. The greatest generation is getting away from us, both literally and figuratively. Imagine if we still held the ideals and promise of that generation.

Next was Korea and then the Vietnam Vets. It was a sight to watch all of the revelers welcoming these men and their chaperones home. There were family members with awesome signs. The girls made up some signs for the troops and on the back of them were Stanleys local hero Nic O’Brien and Tiny Tanks friend from west point Cpt. Daniel Whitten.

All in all, the procession lasted about 15 minutes. Whoopies M got after it. She was screaming the whole time and waving the American Flag and grabbing a hand as they went by and telling them Thank you. I was speaking with another Vietnam vet at church Sunday (Walter Hobbs USMC) who is a member of the Rotary that puts this on or helps out and he was saying they sent people home in ones and twos and he landed in Charlotte at 0400 and his parents picked him up….a long way from a parade. There were a couple of men who recorded their walk thru and one remarked that this was overwhelming. we did our parts to make sure these men know how much they are appreciated. I remembered the old pictures you see on facebook that says “that old man was way more of a badass than you will ever be.” How true those words are. There are just no real words to capture everything we felt, but I hope I did it justice.

Be good brothers,

I put some pictures up and supplemented one I saw on Facebook that was clearer.

Queen City Honor Flight Preblast

Hey gents,

Ive been talking this up a little bit at the workouts, but here is the official information.

A while back, this was brought up at church. What it simply is, is a flight from Charlotte NC to Washington DC for all veterans so they get a chance to visit all the memorials and see the capital for the country they fought to preserve. Its been a while since this has happened in Charlotte so I spoke to the M and 2.0s about not missing this. We will get to the airport and get our passes from the TSA to be a part of the welcoming committee. I am doing this mainly becuase of my Dad and his service. The last time I went to DC, he asked me to look at the veitnam memorial wall for some names of Marines he had lost touch with throughout his service and TOD.

Out of the 10 names he gave me, only one came up and I remember the feeling I had when I saw that name. That was one man who didn’t make it home. With the welcome home some the the vets got after the country turned its tide against soldiers returning from war, this is a second chance for them. It’s also a chance for the greatest generation and those from the forgotten war and all other conflicts between to be recognized as the heroes they are. If you know someone who is still around and wants to visit, sign them up. Last I read, they are still looking.

This unfortunately conflicts with the 2nd F River Jam that Sargento is putting together, but I am optimistic we can welcome some folks home and still make it out there.

The website is qchonorflight.org.

I have attached some pictures and labelled them if anyone is interested.

Oh no!! It’s me??

I set Abba up to Q a while back and he showed up without remembering he had it. Fortunately Timeframe was eager and ready so they were swapped. Early this week, Abba asked for another reprieve as he was starting a cleanse with his wife and was not to stray too far from a toilet. That I understand so I asked Brownstreak to double up and he agreed. Unfortunately, I still had my do not disturb on so I didn’t get the text of him being sick and not making it out until I pulled in with eith minutes to go. I asked my good friend Dolph if he had any dice or what and he said the 99 so here we go.

Mosey to covered shelter and figure out what exercises we need to do. Remembering them in order was a pax event and I caught a lot of abuse for the lack of memory.

Exercises: Mericans, squats, high knees, LBCs, wall sit and then a pax choice exercise. Either do 9 reps, 99 reps or 99 seconds and reduce by 10 each round. We added some SSH. Pax choice exercises were goofbals, Don Quixote, Jump burpees over partner, pseudo plank mericans, Imperial walkers, oblique crunch, archer push ups, regular burpees.

I had my phone and like to jam out some but the music choice was not right for everyone. Breaker Breaker didn’t like System of a Down, but liked Eminem, Sargento did not like the Billy Idol. Bieber was requested but not found. I was asked why I didn’t have my speaker, replied I didn’t know I had the Q and short explanation and was told that was no excuse.

Mosey back to start and some brave chaps took off and got ahead so I just veered off and kept going a different direction.

Pledge, Prayers, nameorama

Prayers: Lynn Hamm (BB friend), Aunt Judy (BB Aunt) moving to rehab, Missionary Brunson, Guatemala Missionaries,


Moleskin: It is good to take a beating like I did today as it humbles you. When Hippa showed up late during the wall sit station he was witty to reply he had been holding 90 degrees for a few miles. Sargento will be nominated as the Storm site Q as he was very critical of me today and that just tells me he misses the power and control. Thanks for bearing with an impromptu tire fire men. Shoutout to Hippa for his Iron skillet. I don’t think I have seen anyone hit that many in a month. Same goes for Boudin and his EC work.

AM Court (Shoutout to Nightcourt)

It was good to be back this AM. It’s been a minute since I have surfaced. It was a struggle but what isn’t….right?!
As I pull up and park I see Mayor trying to pull over the light poll (what a beast). I saw Dolph wearing more clothes than he intended. I heard Boudin vow not to dress warm again this winterspringsummer we are having. And Hippa wrapped up like a ninja. As others filtered in, it was time. Here’s  what I recall………….


S= ssh 15ic
T= toy soldier 15ic
O= overhead squats 10ic
R= rocky Bolboa 15ic
M= moroccan night club 25ic

Mosey to tennis courts

Court House:

Bear crawl across court
Squat walk aka Duck Walk across court
Mt. Climbersx10
Lunge across court
Sprint back to first court
Repeato 5x

Mosey to top of parking lot.

Triple Nickel:

Mericans top
Mosey down hill to stop sign
Squats bottom

Mosey to start for Mary:

8 pax for 8 different ab exercises

5 minutes left……

Mary Speed Round: (there was some nut busters)




Be on the look out for Burpeethon info and Hippa needs anyone with photos from community run to post on slack. He is creating a video.

Loved ones for sickness and new adventures. Co-workers for strength to over come.

Brownstreak wiped out!

Hanging Out

Good morning everyone,

I had to step in and take the lead and swap out with Breaker Breaker as he was out of town.  It would be a colder one than we have had lately so with the bundle up, out the door I go.  Time is up and only three pax there.  Hmmm…maybe I shouldn’t announce that I am leading anymore to get more people out there; or change something about myself, but there’s always time for that later.

We have a pull up bar and a set of perfect push ups at work and a while back, we heard of this workout called the Hang.  We started a competition to see who could just hang the longest.  YHC got 37 seconds, Dolph got 1:15 and Bridge Club (Freedom Park) got 1:32.  The lesson is the lighter you are, the easier it is provided you have some grip strength.

The Thang:  Warmup (all shoulders), Disclaimer, Pledge….and here comes Dolph in hot.  Mosey to the gazebo and circle for instructions.

Hang for a total of six (6) minutes.  After each time you fall trying to reach the six minutes, run a lap, do 20 squats and 20 merkins and grab the the bar again and hang some more.  Again, the goal was to get to six minutes.  you could either use your watch or count by Mississippi’s to 360. At the end of the first grip loss for most, Dr. Seuss joined the ranks.

This was a struggle for sure.  Grip, chest and forearms were lit up.  Some finished up and I had 45 seconds to go and time was getting close.  Called for some motivation and received it.

After this we ran as a group back for the six and crossed the bridge.  With the three rail split rail, put your feet on the lower rail, do 5 merkins, middle rail and do 5 merkins and high rail and 5 merkins with out stopping in between to blast the chest.  Mosey back to the start.

Announcements:  Grits and Greens every Wednesday, Bourbon chase group meeting soon, 2nd F at wing joint for march madness (pending intel from Sargento).

Prayers: Hippa coworker dealing with Chrones and depression, Teachers, Military and Police, Dolphs Father in law with heart surgery and although this isn’t a Christian group per se, the Christians being persecuted and martyred globally, each other and justice world wide.

Name-o-rama and COT.

Moleskin:  This was a tough one, but I have kept this in my email for a long time.  Most recently I have made a commitment to push myself to be better and stop sitting back waiting for the world to go by.  There is nothing good on the backside of quitting.  Even if you get knocked down over and over again, have the courage and determination to keep coming back, even if you know a knockdown punch is waiting.  DONT QUIT.

What can Brown do for you??

It was a rainy day in the gloom.  I had the wienke put together and it was noted anyone with a wienke that big, must be the Q.  With the rain coming down, we had two options.  We took plan B and ran for cover.

With time up, disclaimer and pledge, we mosey to the cover at the school entrance.

The Thang:  the old 99er.

99LBCs, 90 second wall sit, 9 burpees, 99 high knees, 9 Mericans
Repeat down to 77 and then switch the LBCs to SSH and high knees to lunges
Repeat down to  55 and switch back.

Get down to the end and then a minute plank and 30 second side plank.

A little chatter on counting and bikes, but a great workout.  Turns out it didn’t rain at all so we would have done option A.  I have the Q again in April so it will be making an appearance.

Prayers:  Whoopie coworker with cancer, Mayor and his eye stint removal.

Announcements:  Bourbon race team meeting in march.  2nd F in March (I think the 22nd).  Look for this from Sargento.  Wings and cold beveragaes and basketball.

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