F3 Gastonia

Fitness, Fellowship, Faith

Author: Montross (page 1 of 3)

Walk Off and Limp Off at Folsom

4 came out early for Extra Credit

A little out of order but thisnisnwhat happened…may edit later

Time to start.
Circle up. Grab 3 rucks pass right to left. Pass with overhead press, change to squats.

Enough warm up. Mosey to tennis courts. Carry rucks to back fence. Split up into four teams, grab a ruck go to the corners.

Pair off into kickball teams.
Lots of whining crying cussing and burpees. Hacksaw got some puss and hurt his hip.

Walk off grand slam by Bedpan.
Name o rama and Q took us out.
Exercise is buddy humpers.
Call an exercise for your teammates to perform while you grab a ruck and mosey to fence and back. Did that 4 rounds.


Which Is Scarrier: Strangers or Ghosts?

It sucks being stuck on the sidelines. For 6+ months, F3 was life! I was pushing myself and having a great time doing it and BAM, I am reminded I am a 40 year old recovering sad clown. I am trying to be patient until I can return, but I am always looking for ways to stay close to the guys and stir the pot to keep Folsom on it’s toes.

Flashback 10-ish days ago – it’s early August and Sparky is trying to fill a few remaining Q slots. You may not realize this but, since April, the Qs are all gone within 1-2 days of Sparky asking for volunteers. Props to the guys for stepping up! However, things seemed to be going a little slower this month so I quietly ask if anyone is interested in a Ghost Q. Within minutes, Roadie send me a PM “I’ll do it!” and he grabs a Q slot. Other than us 2 and Pastor Clever, no one else knew what was coming today.

Stranger Danger: The spookiness starts Monday as Roadie comes by my house to pick up the weinke and hang out. My kids have never met Roadie and they are swimming in the backyard. I tell him to just walk around back, say hi to them, and tell them he has a puppy in the truck and ask if they want to come check it out. Now we have always told our kids if someone you don’t know tries to get you to go with them, run screaming and tell us. We have all seen videos of parents testing their kids at parks or wherever and 2 minutes later, the kid walks off with the “stranger”. It is frightening and I always wondered how my kids would react. Would they run screaming? Well, THEY DID! I underestimated the amount of water they would bring into the house as they yelled “there’s a kidnapper here!!!” I quickly told them the truth and told them how proud I was of them. I also underestimated how funny it would be to have Roadie scare my kids. We were rollin’!!!!! So, with that, I can personally vouch for the Roadie Scared Straight Program.

Roadie teased a “spooky” workout leading up to today and did a nice job stirring the boys up to let then know something special was coming. Results speak for themselves: 12 made their way to Folsom this morning. Roadie started off letting them know it was a ghost Q but held off sharing who he was representing.


SSH – 10…make it 14 IC – it sounds like the ol’ Road Dawg got a little carried away.

Raise the Roofs – 10 IC – mumble chatter is stirring. Who is the ghost Q, Gomer? Wrong, guess again.

Rhondas…err, Monkey Humpers – 10 IC – Is this an Allen Tate Q? Wrong, guess again.

Morrocan Night Clubs – as we wait for Sparky. What he is already here? Ah hell, lets do them anyway! I had to build them into the weinke because odds are very good Sparky will be late. I had to prepare Roadie for it!

Pledge – you have 2 options, we have a perfectly good shovel flag, but we also have our new mascot @WomanLeg draped in old glory. The choice is yours!


Roadie leads em out of the parking lot and takes a right. They are headed for the lower parking lot but this a ghost Q so it isn’t going to be easy, we are running around the pond. An unnamed PAX complained about running in the dark around the backside of the pond. Way I see it, Midoriayama has plenty of sunshine in the afternoon if ya need it. Special thanks to Pizza Man for picking up the 6!

I fully expected someone, most likely Medicine Woman, to complain about taking the long way. I had 5 ‘punishment’ burpees planned! With encouragement from Pizza Man, Roadie calls them anyway. 5 OYO!

About this time, Roadie reveals that Montross is the ghost Q. So during the last workout I attended before getting hurt, it was pouring rain and Sister Act called Dirty 11s across the parking lot. It was brutal! So, next exercise is….

Dirty 11s across the parking lot featuring Sumo Squats and Jump Lunges. Gotta be honest here, I originally had Sumos and StarJumps here, just like SA’s Q, but Roadie said Folsom struggled with Jump Lunges during the Iron Pax worjout and needed more practice. A good Q listens to his PAX so I agreed. You can Thank Roadie for the Jump Lunges as you ice down your butt cheeks tomorrow! Reports tell me mumble chatter was lively. MW was heard saying ghost Qs shouldn’t be allowed! My name was cursed. I love it! Way to push fellas.

Mosey to the courts for more beatings!

My last Q before injury was at Gashouse and it was probably my best effort. The feature exercise was Mispelled BOMBS, borrowed from our good friend Gumby. Grab a partner and line up. You know how it goes, cumlative reps – 1st pax does exercises while the 2nd pax runs down and back, switch, rinse and repeat.
– 50 burpees
– 100 big boy situps
– 150 merkins
– 200 squats
– 250 lbcs

I didn’t think the guys would have time to finish this but amazingly, some guys started LBCs before the clock struck 6:15. Time!

COT – Pastor Clever was gracious enough to take the guys out in prayer. Kinda cool he helped out by praying since he was the only other person who of the ghost Q. I appreciate you saying a prayer for me!


I know this was tough guys. I am always trying to think of ways to keep it interesting and that was the goal today. I am not letting you forget about me LOL! Cool thing is as I talked to Roadie this afternoon, I could tell he was as excited about it as I was.

I go to the doctor in 2 weeks. I am sure they will keep me limited for a while, but I will be posting when I can. To be fair, I will break out the ghost Q again and call it myself so be ready. Granted, I will need some time to get back in shape first, but it will be back!!!!!!

I know this was long so I will finish by saying nice work guys! It is always an honor to lead and it is always great to have guys like Roadie willing to help me stay involved and also push himself and everyone else.

Now, time to fire up the NES Classic!

  • Montross the Friendly Ghost Q

Starting the Month Off Right

Prison Break at Folsom

Six ran, three rucked, some fart sacked. Two did EC.
All had fun.

YHC took us out.

  • Montross….I mean Oompa Loompa

Snowbird Fall Conference Preblast

It is just around the corner fellas. The Snowbird Fall Mens Conference is Sept 14 – 16. All I have heard from Sparky and Medicine Woman is how incredible this event is. Men together worshiping God together, doing fun activites outdoors, growing in the word and as brothers…that sounds like a great way to spend a September weekend. There has been lots of interest at Folsom and I think we will have a group of 8 or so going. Join us!!!!

Registration is open now at the link below. It sold out in the Spring amd expect the same this year. Post on Slack or tell Sparky if you register so he can get us in the same cabin. I registered tonight so I am a HC!

Men’s Conference

Tronmoss Legacy 5k

We run because he can’t

Who is Tronmoss? Well it all began one cold January day back in 1978…ok, we won’t go that far back. I am Montross aka Tronmoss. If you aren’t aware, Allen Tate gives everyone his own personal nickname (this extends beyond F3). He started calling me Tronmoss months ago. He told me once he gives you his own nickname, that’s when you know you have made it to his own inner circle. I am proud to join the likes of Dingleberry, Spar’-key’ (sorry, can’t paste the ‘key’ emoji here), Essay, Skeet, Tink, etc. This probably led to me calling him Chief, but that is another story for another day.

So I believe it was Roadie who first suggested hijacking the Prison Break AO and naming it the Montross Run, primarily to troll Medicine Woman. Medicine Woman was not having it and he is typically the Q for Wednesdays. MW is at the beach this week so when he said he needed someone to pick up the Q, YHC saw opportunity and immediately took the Q! After 1837 messages of discussion, the Folsom GroupMe voted to help select Tronmoss Legacy 5k as the name for todays event. It became a staple in the announcements, guys got behind it, logos and stickers were made, and this became a big deal to the guys at Folsom as well as me.

However, I was a little surprised when I rolled into Folsom to see 13 cars in the parking lot at 5:30 on a Wednesday. Several brothers from other AOs made the trip in to join us today and for that I say “THANKS!” Chief (aka Allen Tate) said all along this was a day for rock pushing and indeed it was. You guys probably saw a few messages on Slack as I tried to do a little live-blogging. Guys who don’t typically ran showed up to run today. There were at least 3 PRs set this morning that I know of…4 if you count Sparky pooping at Waffle House in 6 minutes flat. Essay in particular put in 6 miles and, based on when he started and finished, one can assume Pizza Man ran about 6-7. All in all, it was evident guys were pushing themselves and each other.

As the runners and ruckers returned and we gathered for a few minutes of fellowship, Oompa gave me one of the most special gifts I’ve ever received…something truly from the heart. Since I’ve been on crutches this past week, I kept thinking how much I need a walker with pink fur and butterflies all over it and my man came through! I feel like I was channeling my inner Def Leppard as I pushed my walker around Folsom. Thanks Oompa!

Announcements – 2.0 workout this weekend at Folsom, CSAUP relay coming soon per Broke. YHC took us out in prayer. Prayer requests included Def Leppard as he returns, Bed Pan as he goes on vacation, Montross, Medicine Woman, and all the other guys battling injuries. I let the guys know they needed to do 22 raise the roofs OYO today in honor of Medicine Woman. I knocked mine out in the parking lot.

For real though, what started as jokes and trolling turned into something that did really mean something to me so thanks to everyone who showed up. You supported me when I was the 6, you supported me when I Q’d, and you guys are supporting me now as I heal up. I am looking forward to getting back out there to workout as soon as I can but I’m going to listen to the doctors and not rush it. In the meantime, I’ll stay connected through chats and breakfast at Country Kitchen. Keep pushing the rock fellas!

  • Montross aka Tronmoss

For those that weren’t there, here’s my sweet new ride

a gift from Oompa Loompa

I Thought We Were Moving Furniture?

Allen Tate put out a call for help on Saturday. His basement had flooded and he needed help moving out furniture and old carpet. Evidently everyone in the city of Dallas was born in July and most guys had birthday parties to attend, but there were 5 men able to anwer the call and stand with the Chief in his time of need.

I try to arrive like a blister (you know, after the work is done) around 1:15 and to my surprise, Bedpan and the Chief are under the back deck, digging in the mud with Tate-in-law (AT’s future son-in-law). The flood was evidently caused from a broken water line so the mission was changed to fix the leak. Father Chief (aka Allen Tate Sr.) offered wisdom and advice. Lots of advice!

Allen Tate and Tate-in-law did about 500 shovel curls in cadence. He noted he likes it when the mud is wet because it is heavier. Always pushing the rock! Aye!!!!

It was around this time AT’s and Tate-in-law did a partner lifts. To step up the difficulty, the Chief submerged his feet in mud. Little did he know this was no ordinary mud, but rather some exotic hybrid of Carolina clay and quicksand. What started as pushing the rock quickly became a rescue mission! The Tate-in-law came through as he pulled the Chief out of his boots, saving him from almost certain death!

As YHC went home to change into working clothes, Bedpan had to roll out.

As YHC returned, I see a familiar vehicle pullig in. It is Roadie! The leak was found and a plan for repair was devised. Roadtrip to Lowes!

As we prepare to leave, Medicine Woman arrives on a Harley with eagles circling overhead and music blasting. MW has things to say, we listen, and he declines the trip to Lowes. Evidently sitting on my lap (or riding on the console) isn’t his idea of fun. MW joins Bedpan as an early departure.

Clowncar to Lowe’s and back. We saw a Prius but we can confirm it was not HIPAA. The leak repair was completed and 100 shovel curls in cadence were called to finish the job. Roadie is a jack-of-all-trades and I learned a few things from him today.

After some cold refreshing drinks, the Chief offered some EC mosey via his chariott (powered by Polaris). Squat jumps were no issue as Chief, YHC, and Roadie took turns putting the RZR in the air. Roadie won the Dale Earnhart award for the longest drift.

Roundup shows up on his side-by-side about 7 to join in on the fun. If you haven’t met him or his dad Hacksaw (hoooooo!), come on out to the Crossroads, pour out a little for your homies, and introduce yourself. These are 2 quality men!

In all seriousness, it was a good time hanging out with all these brothers today and getting to know Allen Tate’s future son-in-law.

Shortsale – obviously don’t count this as a workout. We joked about a backblast and I figured why not…let’s let the guys know we came together for a bit of work and a good time today.

Hope you all got a laugh or two out of this. We had our share of laughs over at Casa de Chief!

July 4th Hangover?

Happy Belated Birthday America. Obviously most of Folsom celebrated pretty hard. Between a Murph yesterday morning, working out with The Fort, and whatever other extracurricular activities the PAX found their way into, the fartsack was an unstoppable force. I let everyone know today would be no running, just a physical old-school beating, inspired by the Painlab. I arrive a few minutes early to setup the boombox (because, it’s Painlab) and the parking lot is EMPTY. No one. No Huck. No Roadie. No Medicine Woman. No Volt….wait, there’s Volt and HIPAA. We have a workout now. Medicine Woman pulls in at 5:29 and 45 seconds. I blasted on Twitter that it would be all body-weight work and suggest to bring a vest if you ‘needed a little extra work’. HIPAA was vested for this workout. Props to you brother! Let’s get to work.


  • Quick mosey direct to the amphitheater…no trails, no loop, nothing…just jog straight down the hill. Adjust the tunes.
  • SSH 10 IC
  • Imperial Walkers 10 IC
  • Toy Soldiers 10 IC (these last 2 were for me, to be honest…I wanted to get my legs and hips loose)
  • Moroccan Night Clubs (this was for MW and Volt…I know they were sore coming off the Murph)
  • Various shoulder/arm stretches – again, to help MW and Volt loosen up


This is basically all circuit work today fellas. 4 exercise per circuit, do each circuit 3 times, move to the next. I gave them about 30 seconds after the burpees to recover…maybe a minute as we got toward the end. The pace was quick. Hard rock music is cranking the whole time.

Circuit 1 – 3 sets
– Hip Slappers – 15 IC
– World War 1 Situps – 15 single count
– Mike Tysons – 15 IC
– Burpees – 5 OYO

The hip slappers were a fan favorite this morning! PAX were falling off the wall and struggling during the 2nd and 3rd set. The shoulders were toast from yesterdays workouts. They got back up though! Those extra 5 to get to 15 seemed to be the extra needed to really punish the PAX. Way to push guys.

Circuit 2 – 3 sets
– Dips – 15 IC
– Imperial Squats – 15 IC (basically, 15 each leg)
– Merkins – 10 single count (props to HIPAA for taking my challenge of Derkins on the first set)
– Burpees 5 OYO

Ol’ Sparky shows up with a vest on during circuit 2. We gave him a hard time about it but AT LEAST HE DID SHOW UP! Sparky did a few extra burpees to catch up. It was somewhere during these sets that Medicine Woman was getting crabby. You know how it goes when she gets some sand in her V. She may have taken a short nap on the wall during recovery but he got back after it! Push on men. We’re 2/3 of the way there.

Circuit 3 – 3 sets
– LBCs – 20 IC
– Sandy Vs – 15 single count
– Banana Crunch-thingies (the exercise of the month) – I called 10 IC, called Omaha on #8 during the 2nd set, replaced with Freddie Mercuries on the last set. Those SUCK!
– Burpees – 5 OYO – Being honest, I called Walmart Burpees but there were questions on my form. I will need some tutelage from Slaw on these! Called the quick audible and we moved on. After the Banana-rama-crunches-thingies, I wasn’t up for arguing.

Fellowship mosey back to the parking log


We were out of time but 22 for the Vets – as someone (I believe Volt) said, they made time for us, we’ll make time for them. Aye!


Sparky did take off on a mosey afterward to make up for lost time. I know we give you a hard time but I’m glad you made it out!

COT – MW has a sort-of-family member we prayed for…not sure if I should put the details here but they are making some big decisions, we pray they make the right one. Volt has a friend of the family who just had a heart attack. Other prayer concerns – each other, those on vacation. YHC took us out in prayer


I did some testing when I co-Q’d with Pastor Clever last week, getting a feel for how I would want to run a workout like this (with no running). I also went to Painlab for Bedpan’s VQ last Saturday. I learned a lot from both as well as my trip to Painlab with HIPAA at the convergence. With that, I started putting my plan together earlier this week. My goal was to keep a good pace to keep the heart rates up and make sure everyone walked away with a good workout, despite not running at all. I mapped it out, timed it, and sent to HIPAA for some feedback. I learned a lot today and I think it turned out well. As the Q of a workout, I feel it is my responsibility to bring a workout that will be challenging to everyone. As we sharpen each other out there each morning (or afternoon for the Midoriyama men), keep learning from each other and looking for new ways to get it done. That being said, I really hope I’m back to mixing in some running sooner than later. It’s an honor to be part of this group.

We Have Questions!

3:45 – wake up, brush teeth, pee.
3:50 – check GroupMe, send message. Huck is up, Roadie wakes up.
4:02 – arrive at Folsom.
4:05 – roll out.

5 HIM from F3 Gastonia went to the Fort’s convergence and we came bearing gifts…in the form of 2 FNGs.

Sargento and HIPAA did the bootcamp. I am sure it was tough. We saw them after. They survived.

Roadie, Huck, and I went on a ruckin’ adventure. We rucked. We ran. We picked things up, we put things down. We had questions. Our questions were not answered.

Now, let’s see if AT posted with Cape Fear.

We Need A Backblast

As you may have seen, the men from Dallas have no patience for delayed backblasts! I will pick up the Q’s slack here!

9 showed to put in work. 5 brought luggage and rucked, 4 got in some running, and one pooped.

Since it has been soooooo long, I cant remember all the prayer requests but we prayed for them!

Sister Act – get it together brother! LOL

For real though, I am enjoying the Crossroads workout. We have a few non-Folsom regulars showing amd it is nice to get to know them. Plus, I enjoy taking advantage of any opportunity to give Sister Act a hard time!

Iron Flag Challenge

On Twitter, I noticed F3 Grandstrand does an “Iron Flag”. It is an honor given to any PAX who posts 20 times in 30 days. They have about 5 who have earned it this month and a few more who are close.

First off, I loved the concept. It is like chasing the Iron Skillet, but more of a you vs you concept and can be more about meeting a goal than just “outposting” everyone. Then I thought ‘How many can Gashouse get?’ So, I want to issue a challenge to F3 Gashouse for July.

I want to see how many of you are willing to push the rock all month and post 20 times in July. I want to challenge you all to go for the Iron Flag this month!

Nantan supports the idea, Short Sale suggested we add it to the newsletter along with the skillet. A few Folsom HIM are already in. Now all I need is some more of you to committ to the challenge. I believe we have 12 men who can earn the Iron Flag this month. It won’t be easy but, based on the May posting totals, I know we can do this!

I will be looking for HCs on Slack and Twitter. We will share this with F3 Grandstrand and ask them to set a goal as well and generate some chatter through Twitter. It will be a great opportunity to push our workouts, push each other, let more F3 regions know what Gashouse is all about, and have some fun doing it.

Let’s see some HC’s!

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