F3 Gastonia

Fitness, Fellowship, Faith

Author: Medicine Woman (page 1 of 4)

I know, Finally

YHC was asked at the last minute to trade Q days with ole Montross. I abliged yet didn’t prepare too well. No problem, Folsom is full of possible Q ideas. So I’ll wing it. Still toasted from CSAUP, I thought to incorporate some useful leg exercises to break the soreness. To start, the gloom was dead when I pulled into the parking lot. There were no PAX waiting. As I park the beast, here comes Hank. Alright now Volt and Bedpan arrive. It’s time to clock in, plus there’s plenty of time left for the Site Q to show.


SSH, Shoulder Taps, Hillbillies All x15 IC

pledge: yes there’s a perfectly good shovel flag at start; no need to have to mosey to the park entrance just for that.


mosey to park entrance via the long loop around the lower lake. Stop by the flag for a little work on the 6. And on the way, Sparky pulls in. QIC yelled “flagpole” to guide the late PAX to the rest of the group. On our 6 for LBCS and American Hammers x29 IC. YHC had a stretch in mind and practically screwed it all up. After a few adjustments, I finally figure out what I’m doing. On your back, cross one leg over the opposite knee. Loop arms through that knee and pull the torso toward that knee. Hold for said time. Switch and repeat. Ok, up and mosey over to adjacent lot. Line up on the curb for 11’s. Mike Tyson’s then sprint across the lot for jump squats. Continue to complete a round of 11’s. Mosey on over to the horse arena. Triple nickel time. 5 lunges each leg jump ups to the top for 5 burpees. Rinse and repeat x5. Now burpee jump ups. Perform burpee and for the finish jump up onto the first level. Do 20 OYO. Position for derkins. Do 15 IC, stay in position and YHC calls for more shoulder taps x15 IC in decline. Mosey on back toward the side pond lot for Route 66. Bobby Hurleys at each line walking in between up to 11. Alright, now mosey across back to start.

Announcements: Community Foundation Run, 3rd F Event Friday at Parkwood

prayers for our families, our country, and requests for a friend of mine who had a death in the family.

YHC took us out.

Always an honor to Q! Thank you for letting me be s part of such an impactful movement. I’ll do better to post my BBs in a more timely manner. #ForgetfulADHD



YHC has felt horrible about having the Q at Folsom last Thursday and fartsacking leaving the PAX hanging. In all honesty, I’ve been in a funk lately due to some personal mess and stress. After missing Thursday and Pizza Mans Q at Folsom Saturday, YHC started chiseling at this thing called life a little harder. By praying and taking some steps to change how I’m dealing with these issues, I’m starting to feel new life stirring. So, to move on, I roll into Folsom looking forward to making up for my slackness of last Thursday. To my surprise, there wer NO PAX waiting. I’m usually one of the early birds, but today I was only about 7 minutes early. While I sit in my truck, I’m going over in my head what my weinke is going to be and here comes Bedpan. Just a couple seconds later, Volt. Plenty of time for Sparky to roll in but it’s time to go to work.


SSH, Hillbillies, Merkins x10 IC



Still no Sparky, so we mosey on up towards the park entrance. On your six for LBCs, flutters, Sandy V all x20 IC

alright mosey across the highway to Walmart and “Train” yep, that’ll be 5 burpees OYO. Continue to mosey around behind Walmart headed towards the dreadful hills, which by the way, need to mowed soon! Time for some 11’s mike Tyson’s at the bottom, fast bear crawl to the top for squat jumps, then crab walk back down. I must admit, it was a wonderful idea on paper. Ok, grab some wall for some Hipslappers x10 IC and then get personal with the wall with 50 calf raises facing the wall. There’s a nice little curb at the bottom of the wall and yes, it looks pretty awkward doing the raises, I saw bedpan using a little circular motion and a lot of hand moving on the wall. Time to break up the romance. Mosey back across the road and behind the civic center to the horse arena. Line up for Triple Nickel.  5 DIPs, step ups or jump ups to the top for 5 burpees. Rinse repeat times 5. YHC notices the time is running thin. Omaha after the third round. Let’s mosey the long route back to start. Not bad, ending up with 1.9 Miles.

Announcements: The Forge Wednesdays in Lowell, CSAUP Saturday, Community Foundation Run next Saturday.

prayer requests lifted and YHC took us out

Men, it’s a blessing to be a part of something so special. I’m thankful for all the relationships I’ve built and looking forward to more. Thank you for all the encouragement and drive you men bring to the table, even the trash talk is encouraging. Let’s continue to push this rock together and build a stronger, more godly community. AYE!


It was nice to show up in the gloom with the temperature at 56 degrees. Unlike the past few mornings posting. Anyway, Hank don’t do backblasts so Sparky and I take up his slack to write up a backblast for him.

Warmarama; nothing, mosey

mosey to the park entrance for….



Mosey, for like forever around the park. Stop randomly for 20 burpees OYO. Wait there’s a train add 5 more. Mosey, like forever again. Stop for 50 plank jacks. Again mosey forever, then stop for 100 Good Mornings. Mosey, stop again for 150 monkey jumpers. This was awesome timing for Roadie to be humping as a County Police Car pulls in and parks. Weird that he lined up directly behind Roadie? Anyway, mosey again then stop. Realizing time is coming to an end, Q asks what mileage we were at, so we continue to mosey. At each stop, PAX were to plank, SSH, or other exercise waiting for the 6. After it was all said and done. Men hit 3.3 miles and got sore lower backs. Hank never calls anything outrageous, but it is always stupid.

Anouncements; CSAUP, Community Run….dates??? YHC not very good with that part.

Prayer: Sparky took us out.

nice work men. No, Folsom is not a running AO

Cold Hands Redemption Day

It was a little bit chilly rolling into the Folsom gloom. YHC was anxiously awaiting what mumblechatter might be continuing from last Thursday’s episode. YHC was prepared for such scorning. ShowToKnow!!  Roadie is already present and after the Big White Truck was parked, the headlights start pouring in. Looks like the fartsack was weak on this particular day! Let’s get to work.


Gravel pickers, toy soldiers, Don Q, x15 IC; well here comes the site Q on time as usual. NightClubs til Sparky joins the group.

Pledge the shovel flag(I believe many have forgotten that there’s a shovel flag present and mosey to the parks flag instead?)


Mosey………….For a solid mile before a break. Hey, there’s Oompa rolling in. He can catch up, and did rather quickly. These Folsom PAX are really getting the hang of this running thing. Finish up at the top of the lower parking lot. Triple Nickel time, 5 Burpees run up the hill to designated light pole for 5 squats, repeato X5. Mosey back to start to grab a jump rope then run up to the tennis courts. Line up, 25 jump ropes drop for 10 burpees then run to the other end of the courts and back, rinse-repeat. 20 jump rope, drop for 15 plank jacks run to the end and back, rinse repeat. 15 jump rope, drop for 10 Merkins, run across the courts and back, rinse-repeat. Oops, Q went over time a couple minutes, but no mumbelchatter heard!

Announcements: Convergence Saturday At Folsom! 0700. Sign up for CSAUP by the 17th.

Prayer requests lifted

YHC took us out!

nice work men! Awesome to see the energy and encouragement that is surrounding the Folsom AO! It really makes it easier to fight the fartsack to get out there and hang out and sweat with you guys!


No Waffle House for You

With the rain coming down pretty good, YHC was not expecting a mass to be posting at Folsom this AM. So, I roll into Folsom and there’s ole Roadie parked at start. I continue to wait in the truck until closer to start time and finally I see headlights over the hill. Alright, it’s gonna be a good time. There was mumberchatter heardamongst the men. Faintly I hear “Waffle House, This is stupid, It’s wet.” YHC remained focused with the plan ahead. With 5 PAX present, we clock in at 5:30.


SSH, PLANK JACKS, DON QUIOTES ALL X15 IC and there’s the site Q rolling in hot, so Moroccan Nightclubs TIL sparky joins. Great timing, Train, 5 OYO. This got some chatter going again. Alright, let’s mosey.


mosey to the park entrance flag for


on your six for a little an work. LBC, AMERICAN HAMMERS X15 IC. Off the 6 and mosey the long way around the park to the lower shelter. I must say, the Folsom PAX are getting the hang of this running stuff. Nope not the shelter, hit the parking lot. Partner up for some leap frog. Idea by Squirt downtown, thank you sir. PAX 1 plank while P 2 bear crawls to the first line and performs 5 burpees. Drop into plank while P 1 bear crawls 2 lines for 5 burpees. Continue rotation and every other line until we hit 50 burpees each. Now, let’s do the same thing but instead we use a low squat hold for plank, lung walk instead of bear crawl, and 10 squats instead of burpees. Once we hit the end of the lot, each PAX totaled 100 squats. Ok, let’s mosey around the parking lot for some shelter work. Freddie Mercuries, Merkins, Dips all x15 IC, then 10 big boys on my count x 10. Q calls for some step ups but quickly canceled seeing the clock was at 6:13. Let’s quick mosey back to start. That hill climb back is horrible but Roadie and I pushed each other to finish it out strong! Nice hustle Roadie!

Announcements; SWO March 16-18, AO relay

Prayer requests lifted, Praying for Def Leppard’s Testing

YHC took us out in prayer

nice work men! And as always, thanks for the opportunity to lead. Folsom is getting stronger! Aye,

No Weinke? Let’s Mosey

YHC rolled into the gloom at Folsom expecting another big crowd. To my surprise, Roadie was the only PAX present. No doubt Volt and Montross would post, but where is everybody else? Fartsack kept them forming hitting the DRP. 5:30 hits………


SSH, Hillbillies X15 IC



Mosey…….again, No Weinke and YHC noticed 2 PAX had some new pavement buffers. Let’s break them in. Like I said, Mosey. Oh crap, here comes Hank rolling in hot taking our side views off. He caught up. now continue around the park until we hit the lower shelter which was just over 1 mile. Nice work men. Grab a bench for DIPs, then Merkins, step ups, Freddy Mercury’s, x20 IC. Enough of the shelter, let’s mosey again for another mile and end up at the tennis courts. Line up for some Agassi’s.  Run suicides with of each court, but NUR back to start for escalation burpees. Mumble chatter was strong here. YHC hates to NUR, the bumb leg doesn’t care much for it either, but it’s good work. With .5 miles shy of a total of 3.1, Q calls laps til we hit the 5k mark. Fellowship mosey back to start.

Announcements; Snowbird, F3 Dads 2.0  event, Community Foundation run April

prayer lifted up and YHC took us out

thanks again for the opportunity to Q. Folsom has come a long way when it comes to running. Way to keep pushing and get stronger men!

“That’s not a train, it’s a redneck truck horn!”

It seems like only yesterday YHC had the Q at the prison palace called Folsom. A little chilly walking out to crank up the patty wagon to head into the gloom. I’m  sure the PAX will be prepared. As I leave my neighborhood, I get overwhelmed with the smell of a skunk in the air. Not exactly what you want to wake up to. The thing is, today is about the tenth  straight day of that smell. It has been several different dead ones I’ve noticed all along this eighth mile stretch. Is it mating season for these things or is there just a high concentration of them right outside my hood? Anyway, back to the matter at hand. Rolling into Folsom, I see Allen Tate in the patrol car runnng radar, wait no, that’s not Allen Tate, he would’ve been parked at the very back of the park. Roadie then sends a text out to watch out for the PoPo. Ok, park and set the shovel flag. Here come the rest and it’s 5:30.


ssh, toy soldiers, x15 IC

pledge, wait train 5 OYO, ok now pledge

long mosey up and around by the ball field through the lower shelter and up over to the amphitheater. 8 tenths of mile not bad! Ok, grab the short wall for some dips x20 IC, Rocky Balboas x20 IC (this was exciting), rinse and repeat x3. Ok, balls to the wall for some ring of Fire burpees. All on the wall, Q calls go, PAX one drops and hits 5 burpees, resumes position on the wall then repeat til all PAX are finish. Mumble chatter picking up, so let’s hit the wall for some hipslappers x20 IC, donkey kicks 20 OYO, rinse and repeat. That can’t be the same train? Roadie says nah, it’s a redneck truck horn, either way 5 OYO. Hank says I wonder if the run back the same path would be the same distance. Well, physics I believe would say yes, but that was where YHC was headed anyway. Long mosey back making a brief stop by the pond for you guessed it, Route 66 with Bobby hurlys. It’s become a given at that particular lot. Ok, mosey on up to the park entrance flag pole for some LBCs, sandy V, Flutters all x20 IC. Running out of time, lets mosey back to start.

announcements: Snowbird March 16-18,

COT, prayers lifted up

YHC lead us out in prayer

thanks again for the opportunity to Q. You Men and the vision of F3 are why I’m out there. Thanks for the push, accountability and encouragement. Nice work men!

Short And Sweet, not the Q

7 HIMs show up in the Folsom gloom for a little fun.


SSH, Hillbillies, gravel pickers all X15 IC, Morocan Night Clubs til Sparky joins the circle.


long mosey around and up to the park entrance for……..


line up on the curb for some 11 work. Mike Tysons then side steps across to the other curb for little baby dips. side steps back and continue to finish 11’s. Mosey back down to the tennis courts for some Dora. Partner up, PAX 1 AMRAPS while OAX 2 runs the length of the tennis courts and back. Flapjack. 100 Merkins, 200 Squats, 300 LBCs. with a little time left, YHC calls for some good old Suicides using the widths of each court, total of 7. Mosey back to start. Hit 22 for the Vets. Not a bad day ending with a total of 2.2 miles!

COT, prayer requests for Def Leppard, my brother n law, Easy Riders family, our country and all F3 PAX.

YHC took us out in prayer

Always an honor to Q and thanks for all the encouragement, friendships, and accountability you men put out there.  Nice work men.

Hank’s Revenge

This day was long overdue. After the hard core Panther fan had received a dreadful amount of mockery and abuse from certain Folsom PAX of his teams disappointing playoff loss, Hank had determined punishment was coming his next Q. What sucked, was the fact that the PAX who posted had little to do with that abuse. The main PAX guilty of the continued harassment was too scared to post. Anyway, YHC was ready and even our FNGs from Tuesday we’re back and ready to work the soreness out. Looks like we have 8 total and 5:30 hits. Hank says start your watches.



Mosey, and I mean mosey. Stop at the first street light for 5 burpees OYO. Mumble chatter had picked up from a couple veteran Folsom HIMs about what Hank had in mind. I knew it what was coming. So in short. Mosey every street light throughout the whole park, YHC counted 22 in all, and perform 5 burpees OYO at each one. Somewhere in the midst of all that;


By my math and watch, that was 1.7 miles and 110 burpees. Q being surprised that after 30 minutes, his Q was complete. Not hardly, mosey to tennis courts for suicide merkins, 1-7 moseying each court and back. Still not happy, Q says on your six, YHC counted out 25 American hammers IC. Swimmer calls for 22 for the vets and Oompa counted, well kinda.( Midoryama must count different out there?) Q being pleased with his leadership, asks for announcements.

Prayers were lifted up and YHC took us out in prayer.

Note to Self; never mock or trash talk the Panthers especially after losing a game knowing Hank has a Q shortly after.

nice work men and what a horribly stupid Q Hank! Well done. Aye!

Folsom Recruit Day

After some rain last night, YHC was not very optimistic about how many Post at Folsom. Seems like cold and rain together keeps them in the fartsack. I had an obligation knowing there was a possibility of 2 FNGs so I hit the road and rolled into the gloom. There’s Roadie waiting. Oh yeah here come the headlights. Sparky, Volt, Hank and 2 unknown vehicles roll in. Q calls Moroccan Night Clubs TIL PAX are all circled up. 5:30 hits, let’s roll.

Disclaimer; YHC was reminded to announce it. Been a while since we’ve had an FNG. After the to-the-point disclaimer, FNGs we’re looking a little nervous.


SSH, Hillbillies, Toy Soldiers X15 IC

Mosey to the park entrance, taking a detour around the old shelters. It was more like slip n slide to the park entrance. Black ice was all over, and The Q was very cautious not to break another leg and warned the PAX the same.

Pledge; even though there was a Shovel Flag at start!


LBCs x20 IC, big boys x 20 OYO. Mosey down around to the pond parking lot for some Route 66. FNGs “this ain’t so bad.” Line up, Bobby Hurley’s lung walk each line to 11. Mumble chatter got pretty heavy after about 4, which included some of the normal PAX. Mosey on around the walking track to the lower shelter. Grab a bench for step ups x15 IC, Arm Squats c15 IC, rinse repeat. Slow mosey out to the lot. Four corners. Merkins here x10, corner 2 merkins x10-mountainclimbers x20, corner 3 merkins x10-cclimbers x20-squats x30, corner 4 merkins x10-climbers x20-squats x30-LBCs x40. Plank for the six. Time running out and 2 FNGs to name, mosey back to start.


cot, prayers for Huss Family, PAX families

namorama, Welcome Montross and Jorge

YHC took us out in prayer

always an honor to Q men. Great work and thanks for your encouragement and fellowship.

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