F3 Gastonia

Fitness, Fellowship, Faith

Author: Medicine Woman (page 1 of 9)


Not often do I get a chance to visit Midoriyama, let alone Q. Blart had hit me up about a Q and once I found out that my M was off, I took him up on it. It’s not the ideal time of year to even post at Midoriyama, if you have, you are well aware of why. The heat and humidity just seems to be a different level out there. Of course, the park was built on top of a landfill, but who’s to say that actually has a factor in it? Anyway, I notice Sister Act and Seuss getting some EC in as I roll in. Lil Sweet hit the pavement for a little EC while Broke and I said heck with that and chatted in the shade until time. That being said, it’s time. No FNGs.


SSH x5-6 IC then mosey

head to the upper lot turd shed and the routine was called. 7 excerises, 7 reps each, run a distance and back then repeat 7 times.

excerises called: burpees, Merkins, Mike Tyson’s, Hipslappers IC, Australian Mt climbers IC, CDDs, dirty hookups IC.

after round 4, YHC had started to get a bit dizzy headed when on the wall for hipslappers so, Omaha. After all, I’m not calling something I’m not doing myself. Substitute squats and lunges for hipslappers and Australian mt climbers. Lots of mumbelchatter, mostly about the humidity and not being able to breathe. Some mumble about how the Q was a shoulder destroyer. I agreed. Once all PAX were finished with round 7, we mosey back to start. Slaw calls some Mary while I grab my phone. With a few minutes left, we get about 5 rounds of Mary in. Time is up………finally.


announcements: No Brainer Nationals(Ratchet), Tronmoss 5k🙄, 2.0 workout at Folsom.

YHC took us out in prayer



Just A Bunch Of Runners

PrisonBreak was full of PAX wanting to get better. It was fairly cooler this morning yet the humidity hit after a mile or so in. Today brought  out a few men from across the river. There were no ruckers this go around, all runners, joggers, and interval trainers. Many miles were logged and even Dr. Seuss was sweating. Good work men.

Announcements:registration for  XMas Town 5k, Tronmoss 5k July 21,

COT; Montross’s Mother, Family in high shoals who lost daughter in river.


YHC closed us in prayer

On Our Own Time

nice group of men hit up PrisonBreak to get better. Big Pappy and Volt were early as always and on the trail. Broke comes in a few minutes later and hits the route planning to log 5. Round Up hits the route about 3 minutes prior to start wanting to catch Broke.  YHC waited around until clock in time in case any FNGs show up.  Rockabilly finally makes his way in and hits the pavement just a minute or 2 later.


announcements; XMasTown registration

COT; Each other, Montross’s mom

YHC led us in prayer

I can take a hint

After a small showing for Prison Break yesterday, YHC was confident that today would produce a better turnout. Well, I was wrong. I’m beginning to think Folsom just don’t want to post at my Q’s. I’m not going to take it personal by no means, after all, we are talking about Folsom.  That being said, 4 HIM are ready to clock in.


SSH, Gravel pickers, Hillbillies, all x10 IC



short mosey to the tennis courts. Q calls four corners. This is a pretty well known routine, but I made some changes. Mosey to corner 1 for 10 Merkins, then continue the full lap around the tennis courts. Once you arrive at start, 5 burpees. Mosey to corner 1 for 10 Merkins, continue to corner 2 for 10 Merkins and 20 squats, then finish the lap back to start. 5 burpees. Mosey to 1-10 Merkins, 2-10 Merkins and 20 squats, 3-10 Merkins and 20 squats and 30 LBCs. Finish the lap and grab 5 burpees. Continue the order up to corner four adding 40 American Hammers. Grab 5 burpees and make a final lap around the courts. Line up for some screw you buddy or whatever you call it. PAX calls an exercise then mosey a distance while the rest perform said exercise AMRAP. This routine went a total of 8 rounds with 8 different called exercises. I know seal jacks, Michael Phelps, mountain climbers, SSH, dying cock roaches, penguins, and a couple more. Time.

Announcements: collection for supplies for Ignited Minds(Pizza Man)

COT: Oompa’s family, graduating seniors, each other, Rockabilly’s friend with CF

YHC took us out in prayer


Rockabilly, runner in the making

Another great morning to log a few miles at Prison Break. As usual, Volt was on his route prior to anyone else arriving. YHC honestly thought it was going to be just us two, but Oompa didn’t let me down as he pulled in. Just as time hit, Rockabilly drives up. There were no Ruckers this morning, only runners and run/walkers. I was made aware that Rockabilly had been running more during today’s post. He has really come a long way in a short time. Way to push him a little more Oompa. FOLSOM PAX have mentioned it many times how Rockabilly keeps pushing out there. Great work brother!


announcements: Tuna 200 team signups,  toy and supply collections for Ignited Minds to Pizza Man

COT Oompa’s family, Rockabillys friend with CF, each other

YHC took us out in prayer

Was it as good for you as it was for me?

Ok, so most of you know that I’m not exactly “creative” when it comes to my Qs, but most of the time they deliver. That being said, after learning about the sweet hill over at the Walmart annex of Folsom, I’ve come to love the triple nickel! Where’s the hill downtown? You might ask. Well, there’s not really one. YHC made one. Before I get down to the details, I just want to say, thank you men for coming out to support not only me, but the great AO of Downtown!


SSH, Toy Soldiers x10 IC…….mosey


YHC took the long route to the infamous parking deck. Once we arrive, I call what’s about to take place. I ask if all were familiar with the triple nickel, most understood and the rest figured it out quick because QIC is on the clock. Not having a hill, I’ll use the parking deck. Triple nickel is called. 5 jump lunges(each leg) sprint the flats and nur the ramps of the parking deck to the top. Plenty of mumblechatter was heard, but all complied. Once at the top, do 5 jump squats. No, you’re not using the steps, you’re gonna mosey back down to start the long way. Repeat 4 more times to complete the nickel. YHC not ready to chill calls a mosey about 2 blocks to the next round of entertainment. Partner up, P1 performs exercise AMRAP while P2 performs said exercise. Round 1, high knees run a distance and back and partner  amraps Imperial Squats. Flap jack, round 2 buttkicks and low slow squats, round 3 high knees and calf raises, round 4 buttkicks and Toy Soldiers, round 4 nur and monkey Humpers. (Downtown favorite when backed up to Franklin BLVD) Plank for the six, 3 second recover. Let’s mosey. Mumblechatter, “we just did that). No time for it, we Headed back to start, we halt at a wall for some wall sits adding a March IC for who knows how many reps, too much mumblechatter to concentrate. Mosey back to start. Q asks Island to call an exercise while the Q’s phone was retrieved from his truck. I could hear “thank goodnesss” when LBCs were called. Finally, I call Sister Act to count off 22 Merkins for the Vets.



Announcements; Mt Mitch Hike Sunday 0530 at GSM. SFN Belmont 5k Nect Saturday, Memorial Day Murph at Martha Rivers(other AOs closed

COT; Gastone’s family, Pizza Mans family, Watts Up, Turtlemans friend, each other.

YHC took us out in prayer.

Just want to say that you men and the relationships and fellowship experienced in this group have been extremely appreciated! All men need this type of environment to coincide with life to make it not only easier, but to also feel like they’re not going through life alone. The mumblechatter and trash talk doesn’t cost anymore and it’s beneficial to get up before daylight and become a better Man. Thank you for what F3 and especially the Gastonia region has done being a part of my life.

MW Out


What a douchebag!

As usual, PAX gather at the premier run/ruck AO in Dallas in this rather cool brisk morning. On this particular day, we had a variety of preferred methods of logging some miles in. There were walkers, runners, ruckers, and even a mall walker(Oompa). Anyway, we normally park in the same area of the Ingles parking lot leaving a couple spaces open to gather where we place the shovel flag. This has never happened before that I know of, but a random Douchebag in a Jeep just wanted to squeeze his doucheness between my truck door, the curb where the flag was, and within arms reach of the PAX. This maneuver was not only rude, but rather bold to have been performed in such close proximity to us Real HIM. Why he felt the need to do so, who knows, but for his sake he’s glad he didn’t stop. Several years ago, YHC wouldn’t have just watched such ignorance take place without a confrontation. That being said, thank the Lord I’m not how I used to be.

Announcements: SFN Belmont 5k, Mt. Mitchell Hike Sunday, Memorial Day Murph at Martha Rivers(no other AOs open)

prayer requests: Gastone, Pizza Man, each other

YHC took us out in prayer

The Piano Derby………?

So, YHC has never been very creative at a “themed” type Q. That being said, and the fact that I’m a bit ADD, this Q came out around more than a single theme.  The Q was under fire much of the WO, but mumblechatter is always a boost of moral. Enough with the introduction, this is how it went down.

On this day, Billy Joel/The piano Man just happens to turn 70 years old. I’m not a big fan, but after hearing his birthday announced on the radio, I thought I could honor it. Again, ADD.


Seven Exercises, 10 reps each IC for a total of 70, hence Billy Joel. I know pretty dumb, but hey, it was a good warmup. Exercises were, Merkins, plank jacks, Goof Balls(not used much at Folsom), Imperial Walkers, Flutter kicks, mike Tyson’s, Freddie Mercury’s.


mosey to tennis courts.


This past weekend was the running of the 145th Kentucky Derby. Again, not a big fan or anything, but the number 145 stood out to me. So, line up on the first court. This routine will be called “9-1.” Three exercises will be performed. Start with 9 reps each then run the total distance of the courts and back. Then perform 8  reps each, run and back for 7, etc. etc. Down to 1 rep each and finish with another run down and back. Exercises were Burpees, LBCs, Squats. 9-1 with 3 exercises happen to equal 145 reps. Next up, another routine Oompa had called “screw your brothers” or something, but I heard it called “Clipboard” out at Blackbeard’s AO.  Line up and each PAX will call an exercise of his choice then run to the end of the courts and back while his brothers perform said exercise AMRAP. Once he returns the next calls and runs, etc. we had time for 2 complete rounds of this before time was called. There were 16 different exercises, but I honestly couldn’t tell you what all they were. Time:

Announcements: SFN Belmont(sign up, PAX needed), F3 Dads Camp

COT; Roadies Family, Gastone’s family, Wheezy, The Champion Family,  each other

YHC took us out in prayer

Always an honor to lead you men! It’s exciting to witness new PAX staying committed, getting stronger, and becoming HIM! The accountability, support, and encouragement in our region has been the definition of what F3 stands for. Let’s continue to stay strong and build each other to be the Men that God called us to be for our families and communities.


There was an usually light crowd at Folsom on this comfortable spring morning.  With no one else in sight, we clock in with 5.


SSH, Toy Soldiers, Merkins x10 IC

Mosey to the park entrance.


Mosey back to where the road forks and stop at the hill. I’ve heard this called different names, but I’m going with Stackers after witnessing this during a Cape Fear WO last summer. Yes, I still post when on vacation. Anyway……..


7 exercises, 7 reps each, some of which are in cadence. Mosey down the hill, nur back up and perform exercise 1. Mosey down, nur up the perform exercise 1 and add exercise 2. Continue adding the next exercise until you’ve completed all 7 exercises. Exercises were; burpees, Merkins, Mt. Climbers IC, Squats, LBCs IC, lunges each leg, big boy sit-ups. Once all were finished, mosey back to the upper lot at the entrance. Line up for Route 66 with Bobby Hurley’s. Mosey back to start.

COT and YHC took us out in prayer

PrisonBreak BB is Live

After several hours of the Weasel Shaker busting my chops about this mornings backblast, I figured I’d go ahead and help calm his nerves.

It was a cool morning in the gloom of Ingles parking lot. As usual I had passed Volt already on the road. There were a couple other PAX ready to roll, one being Gumby who is on a mission to break YHC’s posting record,  so when 0530 hit, we went on our ways. We had some P200 guys come out to ruck and Allen Tate did some running. Barrel Racer was out on his own since I couldn’t keep up. Allen Tate returned to start early with some soreness and by 0615 all had safely returned.


prayer requests; ATs M and mom, an unspoken

YHC took us out in prayer

Thanks for the opportunity to lead this fine AO. You men are what keeps me coming out.

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