F3 Gastonia

Fitness, Fellowship, Faith

Author: Pizza Man (page 1 of 4)

Better yourselves…

16 HIMs posted at Midoriyama to better themselves.  Great work by all!!!  If you never have posted at Midoriyama…come on out cause the weather is getting good.  17:30 is here…it went like this…SHOW TO KNOW!!!!!!!!!!!!!!!!!!!!!!!!!!!


Thanks for the opportunity to lead!!! Hopefully you got your money’s worth….until next time  Pizza Man is OOOOUUUUTTTTT!!!


PREBLAST: F3 Gastonia SPEEDFORNEED Community Foundation Run


F3 Gastonia, many of you have seen my Tweets, Retweets, and more Tweets about SPEEDFORNEED!!  Now it’s your opportunity to be a part of this great organization.  Join your brothers from F3 Gastonia and F3 Nation for our 1st SPEEDFORNEED event of 2018.  If you’ve never heard of SPEEDFORNEED, watch this video from F3 Gastonia’s Inaugural SPEEDFORNEED event 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: Community Foundation Run
  • DATE: April 14, 2018 @ 9am
  • WHO’S INVITED: F3 Nation PAX, their M’s and 2.0s (spectate & support or register to run)
  • REGISTRATION WEBSITE: Community Foundation Run
  • OTHER DETAILS: When registering please select organization *SpeedForNeed F3 Gastonia*
  • MEETING POINT: F3 Nation SPEEDFORNEED tent in the Rotary Pavilion (look for the racing chairs!)
  • HOST F3 REGION: F3 Gastonia

Rooster CSAUP

5:45 am and 3 teams headed out from the F3 Gastonia region to be a part in a CSAUP hosted by the Rock Region.  We all were not sure how this ROOSTER thing would play out.  I don’t believe any of the PAX that took part in the event ever ran anything like this.  As we rolled up to the site; we see PAX from other regions putting up tents, starting fires, etc. but not us men from F3 Gastonia.  We are hard core and ready to snuff the ROOSTER.  Before the event got started, a great word was said in remembrance of Mike Doty and the other officers that were ambushed.   Now with heavy hearts it’s time to get this ROOSTER under way.  The rules were that each team member would run one lap(1.3 miles) and then pass the slap bracelet to the next teammate.  Each PAX ran 5 solo laps and one group lap…the ROOSTER was said to be the Fastest Marathon Relay but after doing a little math it turned out to be the Fastest 50K or more(around 36 miles total).  I do believe that someone from Midoriyama helped count.  Throughout the event I was really observing each of the HIMS from Gastonia pushing themselves and each other every lap.   Overall this was a great event that really made you push yourself harder than before!!  I not only enjoyed the experience of running a lap/mile as fast as you can, then waiting 30 minutes, then run again factor but the 2nd F aspect.  The Rock Region is a great group of HIMS!!!  Thanks again for hosting a great event and look forward to meeting again in the GLOOM soon!!!


What route will you take?

Def Leppard reached out last week to see if I wanted a Q after the New Year, is that a real question?  Of course!!! Let me have Tuesday, the first Q at Midoriyama after the New Year.  Defib and I got in some EC but it was really to get our bodies warmed up on this frigid night.  With time approaching, I put on a new shirt that my M and 2.0 got me for Christmas…it reads “I AM THE PIZZA MAN”.   The 16 HIMs that showed for the Pizza Man delivery really liked it.  17:30 hits and it’s time to begin…it went like this:



X-Factors X 10 IC (Definitely a crowd pleaser)

10 Burpees OYO

Now with the warm-up complete, let’s mosey.  QIC had keeping it moving on his mind but also wanted to work some hills into this delivery.  We moseyed to the asphalt hill that takes you down to the lake for Triple Nickel.   The PAX were to perform 5 burpees at the bottom of the hill and 5 WW1s at the top….rinse and repeat 5 times.  Not much mubblechatter while doing this but what the Q was pushing was that no matter what obstacles you may face in your life (Hills tonight),  you have two choices…turn the other way/choose another route or to push through it and do everything you can to make you better and make the best of the situation.  Great work by the PAX!!!  With that complete, let’s mosey back to the parking lot for Route 66.  Now that basketball season is in full swing, QIC wanted the PAX to feel the pain of Duke so Bobby Hurley’s it is.  Definitely a crowd pleaser…let’s mosey to another parking lot for 11’s.  One side of the parking lot we performed Mike Tysons  and the other side curb squats (or Tiger get ups).  Thanks to Tiger for introducing these to me during his VQ a couple weeks ago.  With time nearing, the PAX heading back to the flag for 22 for the VETS lead by Oompa.  Time!!

Great work by all the HIMs that posted today!!  Just remember that in all aspects of life you will face obstacles and the question is…will you choose a different route or face them heads up, push through, and make the best of every situation??   Hopefully with faith in the Lord and ALL the support that surrounds you; you can conquer any obstacles that you face!!!  Thanks for the opportunity to lead such a great group of HIMs!!!

Until next time Pizza Man is OOOOOOUUUUUUUTTTTT



Forge on Wednesday nights 6:30-7:30 @ Grits and Greens in Lowell.

Joe Davis – Jan 6th

Rooster – Jan 20th

Prayer Request:

Ariel’s daughter, Rusty and Family, PAX on IR, Glenn Jackson, and any others that I missed or weren’t mentioned

Push through….

A bakers dozen posted for a Pizza Man delivery at Midoriyama.  With that being said I wanted to make sure everyone gets their moneys worth.  This Q was no different than other ones in the past.  I have really been trying to push to each PAX that when your body says your tried you can dig deeper and keep pushing.  It’s 17:30 so its time to roll.  It went like this…..



Don Q’s X 10(My brother ToolTime’s favorite)

Enough with the warm-up…

Partner up for DORA 1-2-3

  • Merkins- 100
  • Squats- 200
  • LBC’s- 300

*P1 performs exercise P2 runs loop around parking lot island

Lets mosey to another parking lot for Route 66…I have never done Route 66 with burpees so why not give it a go.  It was definitely a crowd pleaser!!  Great work pushing through your mind and body telling you to stop!!!

Now that our bodies are asking how much more…mosey to the soccer field parking lot for some hill work.  That’s right…hill work!!  Push through men!!  Time for 11’s.  Each PAX were to perform Mike Tysons at the curb and WW1s at the top of the hill…OYO!!

Great work from each of these HIMs that posted tonight!!!  Time to mosey back to the flag but I can’t pass up an opportunity to get some pull-ups in with our arms dead.  3 sets of 5 were pumped out!!!  Once again way to push through that pain!!

Time is running short so head to the flag for the normal Pizza Man finale…22 for the VETS….Time!!!



Christmas Party TONIGHT- Dec. 1st

Convergence at Gashouse- Dec. 2nd (Bring Toys or other gifts)

Joe Davis Run- Jan. 6th   Please join SFN and some F3 Gastonia brothers at this event.  Don’t let the training that you did for F3 Gastonia’s SFN event fall by the wayside…keep pushing!!



Great work by ALL the HIMs that posted tonight!!  Many of you know that my 90+ yr. old grandmother fell last week and broke her hip.  After seeing this incredibly strong lady have surgery then hours later be asked to get up and walk; I asked myself when my body seems tried and down do I push through or give up?  Everyone knows my answer…but ask yourself.   With the faith in the Lord and the brothers that surround you, YOU CAN PUSH THROUGH!!!

Thanks for the opportunity to lead and I can’t wait for the next Q.

Until next time Pizza Man is OOOOUUUUUUUTTTTTTTTT!!!


Fun Fun Fun

A bakers dozen (that means 13 for the Tarheel fans) showed for a fun Q from Pizza Man.  Everyone knows that my Q’s consist of HIIT reps.  With that said this wasn’t any different.  17:30 hits and it’s time to begin.


  • SSH x 20 IC
  • Don Q’s x 10 IC

Enough with the warm-up, lets mosey.  The PAX moseyed to the lower ball field for the HIIT workout.  The PAX performed 10 exercises for 10 reps each.   After all 10 exercises were completed we tried to catch our breath for 30-60 sec. then time to rinse and repeat.  We completed 5 sets for a total of 500 reps.  Great work men!!!

The exercises were:

  • Burpees
  • Merkins
  • Rev. Alt Lunges
  • Homer Marge
  • Seal Jacks
  • Supermans
  • Mountian Climbers
  • Prisoner squats
  • Plank to Push ups
  • Terminators

Now it was time for the real fun.  We counted off 1-2 and formed our kickball teams.  That’s right QIC said kickball…I do believe that all the HIMs really enjoyed this.  At the end of the game one team scored two more runs than the other one, one player was bloody, and there was a lot of mumble chatter.   We moseyed back for 10 burpees OYO and finished with 22 for the VETS.




Thanks again for giving me the opportunity to lead.  It is always a pleasure to lead a great group of HIMs!!  Now with the temperatures feeling right in the afternoon, come join in the fun at Midoriyama!!

Until next Q, Pizza Man is OOOUUUUUUTTTTTTT!!!!

HIIT at Midoriyama

14 HIMs posted for a Pizza Man HIIT workout and 2 went for a mountain bike ride…it’s 17:30, with that being said and all that is going on in the world, QIC gave a short disclaimer and read a bible verse that hit home.

Deuteronomy 31:8 NIV

8 The LORD himself goes before you and will be with you; he will never leave you nor forsake you. Do not be afraid; do not be discouraged.”


Now let’s get it…


Seal jacks X 15 IC

Don Q’s X 10 IC

10 burpees OYO

Enough with the warm-up lets mosey to the soccer field for some 40/20 HIIT training. It went like this…The PAX were to perform each exercise for 40 sec and rest 20 sec.  then perform the next exercise.  After the set of 3 exercises were completed, the PAX were to complete 5 burpees and run across the soccer field then nur back.    The exercises were:

  • Merkin



  • Dips


Box jumps or step ups

  • Mike Tyson’s

American Hammers

Calf Raises

  • CDD’s

Chop Sticks

Monkey Humpers

With the HIIT training complete lets head to the hill for a Pizza Man special…I have been including this hill in my Q’s to get the PAX ready for the SPEED FOR NEED Christmastown 5k.  Use this link to signup: https://www.mcadenville-christmastown.com/ct5-K.htm .  We call it the triple nickel…the PAX run up the hill do 5 American get-ups, run down the hill and do 5 WWI’s…rinse and repeat 5 times.

Mosey back to the flag for 22 for the VETS.

QIC wanted to do something a little different so we went around the COT and each PAX named something that they were thankful for.  It was really good hearing what everyone was thankful for.   We have a great group of men at Midoriyama.  Thanks again for giving me the opportunity to lead a great group of HIMs.  I thank the lord everyday for giving me the ability to do the things that I do and for putting each of you in my life.



NOV. 25th…  https://www.mcadenville-christmastown.com/ct5-K.htm

  • Gashouse 3rd F Coffee-rama Event- OCT 13th 7-8:30pm
  • F3 Gastonia 50 mile relay(Name to come)- After first of the year but start training


Until next Q, Pizza Man is OOOOOUUUUUUUTTTTTTTT!!!!

F3 Gastonia 50 mile relay dry run

Well this F3 Gastonia 50 mile relay has been in the works for sometime and with the Tuna 200 coming QIC figured it might be a good time for a dry run and to get some of the PAX to start training for it.  With that being said…we ran…took a break…ran some more…took another break…and ran a little more!!! Around 50 miles to be exact.   During the run we ran through or ran by all 10 AO’s in F3 Gastonia.  This was a good time with my F3 brothers…I think starting at 4am brought the best out of everyone.  I can’t really explain what these events are like but the reasoning behind this 50 miler is to give a relay race opportunity to everyone within F3 Gastonia and so that you wouldn’t have to be away from the family for a couple days.  Trust me when I say that this 50 mile relay will be no walk in the park but when you are with the HIMS in F3 Gastonia there are no words that can describe it.   This BB could go on for days with all the mummblechatter that went on, so I highly suggest that you start training NOW because you do not want to miss this event, IT WILL BE EPIC!!!  There will be more information about the event coming soon!!!

Special thanks to all the HIMS that made this dry run happen!!!  There is absolutely NO way this would have been possible without each of you!!!

Until next time Pizza Brah is OOOOOOOUUUUUUUTTTTTT!!!  (Show to know)

HIMS of Midoriyama

14 HIMS posted for another Pizza Man delivery.  This delivery had a little bit of everything.  No FNG’s so short disclaimer and lets begin.


SSH, Don Q, 10 Burpees OYO

Lets mosey…the PAX moseyed throughout Midoriyama and at every parking lot opening we did 3 exercises.

These exercises were:

  • Merkins, LBC’s, 5 burpees OYO
  • Incline merkins, Flutters, 5 burpees OYO
  • Derkins, Butterfly sit-ups, 5 burpees OYO
  • Mike Tyson’s, American Hammer, 5 burpees OYO
  • CDD’s, Freddy Mercury’s, 5 burpees OYO

Along the mosey we stopped at the bleachers for a set of dips and continued on to my favorite hill for Triple Nickel.  Each HIM was to run the hill do 5 squats at the top and run back down to do 5 WW1’s at the bottom. (Rinse and repeat 5 times)  Good work men and way to push each other!!  On our mosey back we stopped again for more dips then QIC wanted to get the PAX heart rates up so we lined up along the sideline of the soccer field for an all out sprint.  Damn these men of Midoriyama are quick!!!  We continued our mosey through Midoriyama performing exercises at each opening but did not forget the 5 burpees at each speed bump.  With time running short, we lined up for zombie walks with a  added burpee back to the flag and finished with Oompa Loompa taking us out with 22 for the VETS.



  • Burpeethon(9/16)
  • Help Huck Move(9/16)
  • Advisory Board Meeting(9/17)
  • JJ5k(9/23)

Prayer Request: Many prayers were lifted up

Once again, I can’t thank each of the HIMS at Midoriyama enough for the push and motivation during every post.  Great work by everyone!!  As I mentioned in the COT, reach out to someone you haven’t seen or heard from in a while.  We never know what some of our brothers might be going through.   Just remember to be that HIM that God wants you to be!!! 

Until next delivery Pizza Man is OOOOUUUUUUUTTTTTTT!!!!

Breakfast Pizza….

5 men posted for a Pizza Man breakfast delivery.  Thanks to me having the day off, I reached out to Huckleberry to see if I could Q.  It went like this…we ran and did some exercises, we ran and did some more exercises, ran some more and did more exercises.  We did this for 45 minutes!!  If you would like more info please SHOW TO KNOW!!!

Announcements– Burpeethon(9/16/17), Help moving Huckleberry(9/16/17), JJ5k(9/23/17), Sparky organizing a mission trip to help Harvey victims(Dates to come)

Thanks again to Huckleberry for giving me the opportunity to lead this manly group of men known as Folsom!!  Way to push men!!

Until next time Pizza Man is OOOUUUUUUUTTTTTTTTTT!!!!

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