F3 Gastonia

Fitness, Fellowship, Faith

Author: Orangeman (page 1 of 2)

Double Nickels for All

YHC celebrated #55 on Sunday, so Mt. Hollywood served as the infamous birthday Q.

Warmup: 55 SSH oyo, 55 merkins oyo, Bolt 55s (variation of the 45s), 5 burpees

The thang: Mosey to the flag at Veteran’s Park for the Pledge and 22 merkins for the Vets, on YHC’s count. Being this is the bottom of the hill, a little Burpback Mountain was called. PAX paired up with P1 nurring up the hill and running back down while P2 performed burpees. Seeing as how YHC has to share a birthday every year with his twin, Siri, 110 burpees were called.

Mosey to the top of the big hill, Crest, for the start of the BIRTHDAY celebration. Each letter represents an exercise, and each exercise has 55 reps. Here’s how it went down:

B=Bonnie Blairs (jump lunges), count each leg

I=Imperial walkers, count each side

R=Reverse crunch

T=Twinkle toes (an Al Gore with calf raises)

Mosey back to the start to finish the celebrating

H=Hand release merkins

D=Dying cockroaches times 2 for Siri

A=American hammers, count one side only (you see, YHC knows what Y is, and is really trying to call time before, but that is not going to be the case)

Y=Yurpees (burpee with clap merkin at the bottom and two tuck jumps at the top) until time was called.

Announcements: New AO starting Wednesday, January 8th @5:30am, New Hope Elementary, Sargento is the Site Q; New Year’s Day at Prison Break and a Murph following; Please sign up for the party

Prayer Requests: Tiger’s list to be posted later, Shell Shock’s Mom, Tiger’s Dad, Sparky’s family

YHC took us out.

It was an honor to lead -Orangeman

You Can’t Heat the Pavement With Your Body

‘Twas the Thursday before the Hustle, YHC was saving energy for the race, so a little bit of running, and some staring into space. (You did see the moon setting Thursday morning?)

Warmup: 12 burpees, 12 I/C SSHs, mountain climbers, low slow copperhead squats, and toy soldiers.

Mosey to the Goat Island bridge… LOCKED!! Omaha up the big hill to the school.

The thang: Core time with Orangeman, on the cold pavement, everything in 12s (check the date), PAX called exercises. This was suppose to be all core, but one of the PAX called merkins, so it became ArmOrCore, just be sure to keep your core tight! After each round, a quick run to the end of the parking lot and a bear crawl or crab walk back for another round. 5 burpees for the train, some complaining about the cold pavement and something about “don’t let Orangeman lead a camping trip”. Four rounds of ArmOrCore, and a mosey back to the start.

12 burpees for the bookend.


Announcements: Convergence at Gashouse on the 28th, Xmas party January 4th at Lewis Farms

Prayer requests: remember the F3 men that are injured or we haven’t seen in a while, Tiger’s dad, 2.0s coming home for the holidays, and remember the real reason for the season.


Dr. Seuss took us out in prayer.

A great honor to lead this morning. -Orangeman

2nd Post Vacation Q

See YHCs previous post for the humble apology for backblast tardiness.

A second Q in less than a week after a long vacation out of the country, and knew it would be needed to get the body and mind reacquainted.

Warmup: SSH I/C, 5 merkins, 2 burpees; Imperial walkers I/C, 10 merkins, 4 burpees.

The thang: Mosey to the 27th parallel wall for a bit of Double Ds. 10 dirkins/10 dips, 15 dirkins/15 dips, 20 dirkins/20 dips.

Mosey just a bit for YHCs classic Route 666. Similar to the good ‘ol Route 66, but with a little hell thrown in, so instead of one exercise done in increasing amount, there are six exercises to be performed. Called were squats, Bobby Hurley’s, lunges (count one leg only), flutters (count one leg only), WWs, and American hammers (count one side only).

Mosey to the bank lot for a little partner work with Dora. 100 merkins, 200 LBCs, and 300 squats.

Time to mosey back to the start for the pledge, name-o-rama, announcements, and the prayer.

An honor to lead… -Orangeman

Post Vacation Q

My sincerest apologies to the PAX and site Qs for backblast tardiness on this and the following post. I learned that 2 weeks of vacation do not mix well with work and Q’ing, so that by the time I found time to write a BB, I forgot (It’s a problem for YHC). Anyway, with that out of the way, let’s get to the meat!

Warmup: SSHs, mountains climbers, seal jacks, and toy soldiers, all 15x I/C.

The thang: Mosey along the tracks to the bridge for 5 burpees. Mosey to the light for 5 more burpees and lunge walk, 10 each leg. Mosey down the big hill for 5 burpees, 10 lunge walks, then nur up the hill.

Time to beef up those soccer arms… 10 merkins, 50 lbcs, 10 diamonds, 50 squats, 10 Chuck Norris merkins, 25 WWIs, 10 ranger merkins, 50 Bobby Hurleys, 20 wide arm merkins, 100 flutter kicks, rinse and repeat until YHC called time.

Mosey back to start for the pledge, announcements, and the prayer.

An honor to lead you all this morning!


VQ Redeux

Recycling is suppose to be good, so why not recycle your VQ bootcamp. That’s just what YHC did, with a few minor changes, of course.

Warm-up: Side Straddle Hops i/c, 3 burpees, Imperial Walkers i/c, 6 burpees, Moroccan  Night Clubs i/c, 9 burpees, mosey to the bank parking lot.

11s: Hip Slappers, count one side only, and WWIs.

Mosey to Veteran’s Park. Pledge and 22 merkins for the Vets.

2 Steps Forward, 1 Step Back… start at the bottom of the hill, run to the first cross street, perform an exercise/10 reps, run to the next cross street, perform an exercise/20 reps, run back to the first cross street, perform the first exercise/reps again, run to the second cross street, perform second exercise/reps, run to the third cross street, and back and forth you go. For those who have not had the opportunity to enjoy Mt. Hollywood, it is hilly, and this is a 1/2 mile climb.

Cross street 1: 10 crunchy frogs

Cross street 2: 20 CDDs

Cross street 3: 30 american hammers, count right side only

Cross street 4: 40 squats

Mosey back to the start for Mary, called by PAX

Announcements: 6/29 Gashouse convergence, check with Defib about a Ragnar team at Anne Springs, searching for a few more HIMs for a second Tuna 200 team, tubing trip upcoming (check slack)

Prayer requests, PAX traveling, Tiger’s weekly prayer list.

Name-o-rama, then Doodles took us out.

It was an honor to lead -Orangeman

Typical Monday Morning in Mt. Hollywood

It has been just over two months since YHC led a workout due to an injury, and he is rusty on writing creative back blasts, so let’s just get to the thang.

Warm up:

  • SSH I/c, 5 merkins, 10 lbcs
  • Imperial walkers I/c, 10 merkins, 20 lbcs
  • Don Q’s I/c, 15 merkins, 30 lbcs

Mosey to the 27th parallel (you know, the street that parallels hwy 27 in Mt. Holly) to the high wall. No step ups this time, just some DDs, aka, dips and derkins. Set of 10 each, set of 20 each, set of 30 each.

Mosey just a bit further for Route 666, not a typo.  Just like your regular Route 66, but instead of one exercise, there are six. Kinda makes it a bit hellish.

Three legs (jump squats, Bobby Hurley’s, jump lunges ) and three core (six-shooters, WWIs, american hammers) then a lunge walk to the next light pole.

By the time we get to 11, time is nearly up, so the pax heads back for the pledge, name-o-rama, and announcements. Tiger took us out in prayer.

It was an honor to lead today.


Count Each Side!

It was cold, probably 23 degrees, so no time for chit chat, gotta keep the Pax moving.

Warmup: SSH I/C, 5 burpees; Imperial Walkers I/C, 5 burpees; Don Q’s I/C, 5 burpees, Moroccan Night Clubs I/C, 5 burpees

Mosey with high knees down to the guardrail. 25 dips, 25 incline merkins, rinse and repeat.

Mosey up to the circle, karaoke style. Bear crawl 1/2 and crab walk 1/2 around the circle, plank for the six.

Mosey up to the school, karaoke style.

This is where the cold must have affected a few. YHC called for 10 step ups (count each leg/single count), 10 calf raises, and 10 squats, then LBCs while waiting on the six. YHC finishes before Boudin and thinks, “this ain’t right”. Boudin must have thought the same thing since he asked YHC about the counting for the step ups. I kindly remind the pax this is single count, aka, count each leg (5 each leg for a total of 10). So we rinse and repeat this time x15. Boudin finishes well ahead this time… success!, but Dr. Suess and Radar did not get the message. One last time, on the step ups, you count each leg, so this next time, it will be a total of 20. Got it? Yes… success!

Grab some wall for 10 hip slappers (single count, in total), then wall sit, wait for it… sit deeper then air press I/C. Rinse and repeat with 20 hip slappers, wall sit, then deeper with air punches. Did Radar get the counting right? YHC doesn’t remember.

As the pax was discussing the counting instructions of YHC, the parking lot lights finally showed up, so we moseyed the short way down the sidewalk for YHC’s favorite, rugby sprints! In this sprint, a HIM calls an exercise that the Pax performs until the caller yells “GO”. Sprint to the far side (two street lamps), sprint back, then recover walk to the other side. Rinse and repeat. Don’t remember what was called, or how many were called, but we finished with enough time for a round of mary back at the start.


Announcements: Q source Sunday mornings, 7:30 am at cross roads and coconut horse. CSAUP (is that how it’s spelled?) in March, sign up by 2/16.


Prayer requests: Anchorman’s family, Breaker Breaker’s family, Tool Time’s trip

Dr. Seuss took us out.

And thanks to Dr. Seuss for driving YHC home.

It was an honor to lead you all


Mt. Hollywood Bodybuilders

Nine HIMs posted on a chilly Monday morning at Mt. Hollywood, and YHC welcomed his first FNG, forever to be known as Bashful. Full disclaimer.

We got down to business… warm-up: 20 SSHs IC, 2 burpees (Tesla made some “know it all” comment; 15 Toy Soldiers IC, 4 burpees (Roadie groaned… YHC thought he loved those things); 10 Mountain Climbers IC, 6 burpees (Tesla was right, he thinks); 10 Goofballs, 8 count bodybuilders (is this already in the lexicon?)… Tesla was wrong! A bodybuilder is an 8 count burpee+. 1 = squat, 2 = down to high plank, 3 = merkin down, 4 = merkin up, 5 = plank jack out, 6 = plank jack in, 7 = jump to squat, 8 = jump up. We did 8 IC, kinda 8 count, kinda IC, but no worries, PAX, YHC assures more practice on the bodybuilders.

Mosey to the “big wall”. 25 dips, 10 step ups each leg, 10 derkins, rinse and repeat with an Omaha for 5 step ups each leg (it is a big wall). 2x 8 count bodybuilders IC for practice. It doesn’t happen often in Mt. Hollywood, but the train was heard… 5 burpees OYO.

Mosey to the bottom of the hill. YHC called 25 8 counts and either crab walk or bear crawl to the corner. Permission given to complete the 25 OYO. After the PAX finished, Roadie called a quick timeout to remind us of the importance about being mindful of the traffic. Considering we’ve lost a FIA and F3 recently, this was a timely reminder.

Mosey to the Dr. office parking lot for 11s. Tiger squats and merkins were called.

Mosey to Veteran’s Park. This is SOP for YHC. Pax said the pledge and we did 22 merkins for the vets. As an added benefit, we are at the bottom of the hill. Not much time remains, so the pax moseyed up the hill, and up the next hill, and headed back to the start for a little Mary. Tiger called for diamonds, on his count (his slow count). Tesla finished us off with protractors.

COT – Tiger took us out.

An honor to lead you all.


It’s All About Sharing

The morning in Belmont is wet, as it has been for many weeks, as YHC rolled out of the fartsack. This morning, however, was just a tiny bit more special. You see, today is not only YHC’s birthday, but it is also YHC’s hospital brother’s (Siri) birthday. That’s correct, Orangeman is a twin, and with twins always comes sharing. So today’s beatdown is all about sharing with your partner, whether you like it or not.

As YHC moseyed the short 1/2 mile from home to The Yank, several HIMs were finishing up some EC: Quiche, Buckeye, Tooltime, Sargento, and Tiger. 7am ticked over on the ‘ol iPhone, so we got started.

Warm-up: 20 SSH I/C, 2 burpees, 15 Imperial Walkers I/C while Tooltime hummed a Star Wars theme song, 4 burpees, 15 low and slow copperhead squats I/C, 6 burpees, plank position for a little Tesla-style stretching, 4 burpees, 15 toy soldiers I/C, 2 burpees. At this point Quiche and Buckeye retired to their vehicles, a 9 mile EC and a warm-up is enough for them.

Start a mosey to the middle school, partner bataan death march style. Last two PAX will do 5 patty cake merkins, chase down the PAX to let the next two in the back drop for 5 patty cakes, then run to front. YHC assumed all was well until we got to the top of Myrtle Street, and not a single PAX had passed. Tiger finally surged to the head, and YHC called for him to keep going straight. While we waited at the light for a passing car, the PAX regrouped, and the death march started to take shape. Around the block we went, patty cake merkins for all until we got to the far corner of knowledge.

What better way to continue the partner work than with a little Dora 123. This time, however, the birthday girl has growed up, and Dora 12345 was called. P1 started the exercise while P2 ran the sidewalk in front of the school.

  • 100 derkins
  • 200 squats
  • 300 LBCs
  • 400 shoulder taps, single count
  • 500 flutter kicks, single count

YHC called for vacuum cleaners in the wet grass (wheelbarrow a bit then do 5 derkins with partner holding legs) while waiting on the six, but was Omaha’d for lunges. YHC allowed the mutiny as he knew there was still more pain to come.

With the 500 flutters complete, the PAX double applesauced to the field of dreams. A double applesauce is a side-by-side indian run where the last two PAX sprint to the front. (It is also what an aging PAX will be eating for dinner as time keeps ticking). At the track, it was time for a little running game called catch me if you can. P1 starts running around the track with P2 performing the called exercise(s), then chases down P1, who will then do the exercise and chase down P2. ‘Round and ’round we’ll go, at least that is what YHC had in mind. Called exercises were 5 burpees, 10 diamond merkins, and 15 squats. Sargento’s hammy had finally had enough, so when everyone finished 15 squats, we moseyed, regular style, to the driest pad of concrete that YHC could find. Just enough time remained for a round of Captain Thor, a 1 to 4 ratio of big boy sit ups and american hammers. Time was up as the last HIM finished the 10 big boys and 40 am hams. Mosey to the statue for COT.

COT: Happy birthday was sung, and the choir sounded angelic. Anchorman has a birthday Q (at the Yank?) in two weeks, Qs are needed for all the AOs so get on the list and support your F3 brothers, and be on the lookout for new year’s eve and new year’s day events. Prayer requests: little girl named Zoe (Anchorman’s friend), your 2019 leadership team, and speedy recovery for Dr. Seuss from minor surgery. Your Nantan took us out.

Great work by all PAX, and a great attitude given the amount of running involved with the workout. Many thanks for the birthday well wishes. And a final shoutout to the Nantan for his final 2018 post.

It was a great honor to lead you today.

Where 2 Or More Are Gathered

Three other HIM joined YHC for his weekly Rivermen Run Club group run, this evening held in the glow of Christmastown.  We ran some miles, did 5 burpees and at least 1 Kirk burpee (in a future Q, YHC will incorporate).

Grateful to see my brothers for some Christmas EC.

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