F3 Gastonia

Fitness, Fellowship, Faith

Author: Pizza Man (page 1 of 7)

F3 Gastonia Convergence

We are getting close to the end of the year and what better way to announce the 2019 leadership team in Gastonia then with a convergence. 47 PAX posted at Gashouse for a little different workout.  In our last leadership meeting we discussed having all of the 2018 Leadership team Q this convergence.  It went like this…Hippa Qed the Pain Lab…Linus(Gashouse Site Q) lead off with the warm-up then Pizza Man(1st F Q), Sargento (2nd F Q), Freight(3rd F Q),  Short Sale(Weasel Shaker), Tool Time(Nantan).  Each of us had 10 minutes to do whatever.  I definitely think that nobody was disappointed with the outcome.  A lot of rocks were pushed and mumble chatter was at its finest.

After the work was done we discussed the 2019 Leadership team:

1st F- Sister Act

2nd F- Roadie

3rd F- Def Leppard

Weasel Shaker- Huckleberry

Nantan- Stroganoff



Christmas Party- TONIGHT Dec. 15th at 6pm Lewis Farms

2019 Leadership team- see above

QSource Launch January 2019


First off, thanks to each of you for helping not only me, but the rest of the 2018 Leadership team throughout the year.  It is amazing the amount of growth that is seen in F3 Gastonia.  We started 5 new AOs and had 97 FNGs this year.  We also witnessed PAX push the rock everyday and accomplish goals that they didn’t see as being reachable.  It is proof that you can accomplish whatever you put your mind and heart too.  Always trust in the lord and be there for your F3 brothers no matter what!!!  Thanks again for the opportunity and I look forward to see what goes on in the region in the years to come.

Until next time Pizza Man is OOOUUUTTTT!!


Baker’s Dozen

A baker’s dozen showed at Folsom for another Pizza Man delivery.  During the workout we covered over 2.5 miles and did Route 66, 11’s, killed our arms on the picnic tables, more 11’s, and finally 4 corners.  Great work by all that posted this morning.  As always, thanks for the opportunity to lead and it’s always a pleasure teaching leadership to the younger PAX that posted.

Always remember Philippians 4:13…I can do ALL things through Christ that strengthens me.

Until next time….Pizza Man is OOOUUUUTTTTTT!!


Dec. 15th Convergence at Gashouse 7am

Dec. 15th Christmas Party at the Quiche’s 6pm until ??


Veterans Day Zachary Tellier

12 posted at Mt Hollywood on this Veterans Day.  Every since I was on the Q schedule for this day I knew what would be done.  I was going to introduce the PAX to Zachary Tellier.  Please take time to click on the link to find out what we did and read about this HIM.  https://wodwell.com/wod/zachary-tellier/

We welcomed one FNG(Hot Air) today and I’m sure this guy will prove that he is not full of Hot Air. (I have known this man my whole life)  Great work by all that posted this morning!!!

Always remember the service members that have sacrificed their lives for our freedom and thank the past and present members!!  Thanks again and it’s always a honor to lead a great group of men!!

Until next time Pizza Man is OOOUUUUTTTTT!!!


SFN Christmastown 5k- November 24th at 6pm…please come out and support!!!

Christmas party- December 15th from 6pm til 4am…The Quiche’s(more information coming)

40 day Spritual Challenge- read 31 Chapters of Proverbs and 12 Chapters of Ecclesiasties

Keep on keeping on…

15 HIMs posted for a Pizza Man breakfast delivery.  I wasn’t sure how many would come out due to the highly anticipated VQ from Gold Digger at the Yank.  For those that posted I hope that you got your money worth even though it was JV.  Some PAX got in some EC and some rolled up right on time or maybe a little tardy.  With that being said it went like this:



Don Q’s

Moroccan nightclubs and more Moroccan nightclubs until everyone is ready.

Now 10 burpees OYO, then 9, then 8, and so on until the PAX got to 1 but nope not 1, 10 burpees OYO.  Now with our hearts pumping let’s mosey.  We ran to the furthest parking lot for 11’s with Mike Tyson’s and WW1’s.  Good work men!!  Now let’s mosey to the entrance for Route 66 with Bobby Hurley’s.  Now with that complete YHC wanted to bring something my man Broke introduced to Midoriyama on Tuesday.  We moseyed to the tennis courts for Swiper.  It consists of partnering up…20 burpees, partner wheelbarrow, 100 merkins, and then the other partner wheelbarrow back.  Rinse and repeat with 200 LBCs and then 300 squats (All exercises were cumulative totals).  Time!!


Nov. 10th Convergence at the Yank and 3rd F event following.

Nov. 24th SFN Christmastown 5k…please come and support

Dec. 15th Christmas party at Quiche’s Casa


Great work by all this morning!! Congratulations to Montross for taking over Site Q at Folsom.

Until next time Pizza Man is OOOOOUUUTTTTT!!

What to do?

Another Tuesday evening at Midoriyama and like always some PAX got in some EC before the delivery.  My man Def was asking for someone to step up to Q or else it was going to be another Def Leppard beatdown, so I did.  Not sure what I was going to do but over the years doing this you always come up with something.  If you want to know what we did maybe you should’ve  showed to know.  With the weather nice again there is nothing to be scared of.  I promise you that QIC did not let the HIMs that posted down!!!  It’s always a pleasure to get the opportunity to lead a group of men like yourselves.

Until the next time Pizza Man is OUUUUTTTTT!!


Nov. 10th Convergence at the Yank – Roscoe and Short Sale w/ Q (All other AOs will be closed)

Nov. 24th at 6pm – SFN Christmastown 5k – Registration is closed but please come out to support SFN and the 8 Track Commanders

Deja vu

Well it’s Tuesday at Midoriyama and 16 HIMS posted for a Pizza Man Q.  I wanted to bring back an old Q I did a year or so ago.  17:30 approaches…short disclaimer and mentioned that if you don’t get your money worth then I will give you credit.  With that said…



Don Q’s X 10 IC

The Thang:

Let’s mosey…the PAX ran the roads through Midoriyama and we did exercises at every opening, at the playground, under the shed, and at every speed bump.  The exercises were:

  • Merkins X 25
  • LBC’s X 25 IC
  • Incline Merkins X 25
  • Flutters X 25 IC
  • Slow Squat X 25 IC
  • Decline Merkins X 25
  • WWI X 25
  • Wide Merkins X 25
  • American Hammers X 25 (count right-side)
  • 25 Pull-ups
  • Diamond Merkins X 25
  • LBFC’s X 25 (count crunch)
  • Hand Release Merkins X 25
  • Dying Cockroaches X 25 (count right foot)
  • Dips X 25 IC
  • Freddy Mercury’s X 25 IC
  • At every speed bump along the route the PAX did 5 burpees and one train (total of 35 burpees)

Mosey back to the flag for 22 for the VETS….TIME!!


Great work by all that posted!!  As always it is an honor to be a small piece of this group.  Thanks to each of you for helping me become a better husband, father, and man!!

Until next time Pizza Man is OOOUUUUUTTTTT!!!


Prayer Request



Burpees by the Lake (Burpeethon) – Oct. 6th at 9am –>BE THERE!!!

SFN Christmastown 5k – November 24th at 6pm –>SIGN UP NOW!!!  https://www.gastonymca.org/2018/05/christmastown-5k/


PREBLAST: F3 Gastonia SPEEDFORNEED Christmastown 5k


F3 Gastonia, Join your brothers from F3 Gastonia and F3 Nation for our 3rd SPEEDFORNEED event of 2018. This event is one of the most unique events on the calendar and if you haven’t heard of McAdenville (Christmastown USA) then google it. McAdenville is known for their Christmas lights throughout the town. With that being said, imagine helping push one of eight chairs through the Christmas lights and bringing joy to each Track Commander. Even if you’re not planning on participating please consider coming out for the festivities and lights. We will need all the help and support during this SPEEDFORNEED event. If you’ve never heard of SPEEDFORNEED or Christmastown then watch this video from F3 Gastonia’s SPEEDFORNEED event last year at the Christmastown 5k 2017 SPEED FOR NEED Race #19 – ChristmasTown 5K – YouTube If you have any questions feel free to contact me.

    • RACE EVENT: Christmastown 5k
    • DATE: November 24, 2018 @ 6:00pm
    • WHO’S INVITED: F3 Nation PAX, their M’s and 2.0s (spectate & support or register to run)
    • REGISTRATION WEBSITE: ChristmasTown 5K | Gaston County Family YMCA
    • OTHER DETAILS: *More to come*
    • MEETING POINT: F3 Nation SPEEDFORNEED tent in front of the YMCA (look for the racing chairs!)
    • HOST F3 REGION: F3 Gastonia
    • DRIVERS: 8 drivers TBD
    • TRACK COMMANDER (TC): 8 Track Commanders TBD




14 PAX posted for another one of Pizza Man’s JV Q’s.  A baker dozen stayed for the beat down while one went for a solo bike ride.  Many of you know that I have a routine of doing a Monday Murph.  With this Q I wanted to honor another fallen VET so I searched and found a pretty good one called the “Zachary Tellier”.   After reading who the workout was named in honor of I realized this HIM was from Charlotte.  17:30 was approaching and the PAX kept arriving.  17:30 hits and it’s time to begin….


SSH x 15 IC

Don Q’s x 10 IC

Let’s mosey to the small soccer field…YHC read a short description of who Zachary Tellier was and that this workout was to honor HIM!! https://thefallen.militarytimes.com/army-sgt-zachary-d-tellier/3079787

The Thang:

10 Burpees

Jog across the field

10 Burpees

25 Merkins

Jog across the field

10 Burpees

25 Merkins

50 Lunges(25 each leg)

Jog across the field

10 Burpees

25 Merkins

50 Lunges(25 each leg)

100 Big Boy Sit-Ups

Jog across the field

10 Burpees

25 Merkins

50 Lunges(25 each leg)

100 Big Boy Sit-Ups

150 Air Squats

Throughout this workout mubblechatter was at a minimal but the PUSH was great!!  Great work by ALL!!

With time to spare we moseyed to the playground for 11’s.  The exercises were Pull-Ups and Merkins…this was definitely a crowd pleaser!!  I reminded the PAX that this is JV and in order to get to varsity you must PUSH THE ROCK!!



As always, thanks so much for giving me the opportunity to lead the HIMs that posted at Midoriyama.  You are an amazing group of men and the brotherhood we have out there is indescribable.



Labor Day Murph – September 3rd @ 7am – Martha Rivers  (ALL OTHER AO’s WILL BE CLOSED)

SFN Stop Solider Suicide 5/10k – September 22nd @ 7:30am https://www.eventbrite.com/e/stop-soldier-suicide-10k5k-tickets-41389289479 Discount Code:HAPPY

JJ5K – September 22nd @ 9am https://runsignup.com/Race/Events/NC/Stanley/CPC5KTraining?remMeAttempt=

Special Olympics Burpee-thon – October 6th @ Rankin Lake


Until next time…Pizza Man is OOOOUUUUUUTTTTTTT!!!

BRR/Bourbon Chase Relay CSAUP

Where do I begin?  First off, thanks to each of you that participated in this event.  The CSAUP could not have been done without you!!  A total of 32 HIMS decided to take the adventure across Gaston County to better themselves, train for a relay, push themselves to see what their body could do, be with their F3 brothers, or everything mentioned.  With that said, we left out of Dallas Courthouse at 4am on our 50 mile journey to not only see the great views of Gaston County but also to hit up each AO within the F3 Gastonia region.  Along the way there were a lot of PAX pushing their bodies to do things they didn’t think they could do.  There is no better feeling than to hear PAX say that they just accomplished something they thought they couldn’t do.   Hearing that along with the camaraderie with your F3 brothers make this CSAUP a success!!  Thanks again and if you missed out on this CSAUP be ready cause it will happen again in the future!!


Until next time Pizza Man is OOOUUUUUUTTTTTTTTTT!!!


Insert Name Here

12 PAX posted for another Pizza Man Q.  I had to wait a while for this one but I was finally able to get a Q again at Midoriyama which is a good problem to have.  It’s always great to see leadership within the PAX.  With that said, I went with a little different approach to the  wienke for this Q.  Most of you all know that I may like to run a little so usually there is some mosey during the workout but not tonight.  I pulled into Midoriyama and saw two HIMs (Sister Act and Blart) getting in some EC and some others having locker-room talk. (Which was great I might add)  17:30 rolls around and its time to begin…No FNGs and a short disclaimer emphasizing to modify as needed and to push yourselves.  I know this is a JV AO but do what you can.  At this point Tool Time takes off on his 5 mile solo run…great work brother!!!  Let’s Roll….



Don Q’s X 10 IC

The Thang:

Mosey to playground for some Angie…for those that do not know it is:

100 Pull-ups

100 Merkins

100 Big Boy Sit-ups

100 Squats

Way to push men…Now with that complete…we moseyed to the small soccer field for some more work.  It went like this:

5 Burpees

10 Bleacher Box Jumps

15 Merkins

20 Squats

25 Lunges

Rinse and Repeat 5 times

Once again…way to push men…with ending time approaching the PAX headed back to the flag for 22 for the VETS




August Monthly Challenge of 20 Contra Burpees per day

The Forge – Wednesday’s @ 6:30pm (Green and Grit’s in Lowell)

August 6th @ 5:30am – Official Mt. Hollywood AO Launch (Mt. Holly Middle School – 124 S Hawthorne St, Mt Holly, NC 28120)

August 11th – F3 Gastonia M’s workout @ Folsom @ 8am

August 12th – Crossroads Convergence (Coconut Horse will be CLOSED)

August 25th – BRR/Bourbon Chase Relay CSAUP @ 4am….sign up here – http://f3gastonia.com/2018/07/11/pre-brr-and-bourbon-chase-csaup/

August 25th – 2nd F event at Sargento’s Casa (PAX and M’s ONLY)

Sept. 22nd – Stop Solider Suicide 5k/10k Speed For Need event in Belmont….sign up here – https://www.eventbrite.com/e/stop-soldier-suicide-10k5k-tickets Discount Code: HAPPY

Sept. 22nd – JJ5K at Common Grounds in Stanley…sign up here – https://runsignup.com/Race/NC/Stanley/CPC5KTraining

Oct. 6th – Special Olympics Burpee-thon – More information to come


Prayer Request:

Sly, People battling Addiction, Gumby’s father-in-law, and many unspoken


Great work by all the HIMs that posted today…it’s always great to see each of you and I’m thankful for the opportunity to lead.  Hope each of you got your moneys worth and if not I’ll take it off your monthly fees.

Until next time Pizza Man is OOOOOUUUUUUUTTTTTTT!!

Colossians 3:23

Whatever you do, work heartily, as for the Lord and not for men

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