F3 Gastonia

Fitness, Fellowship, Faith

Author: Pizza Man (page 1 of 5)

F3 Gastonia SpeedForNeed Community Foundation 5k


Hell, where do I begin?  Let me take it back to when this SpeedForNeed thing first kicked off.  I was hooked from the start!!  Being at the first event on July 4th until now when I watch everyone’s videos, I still get the same feeling.   This year ToolTime informed me that I had a new role, SFN regional Q for F3 Gastonia.  I can’t explain how excited this made me!!!  Many of you know me and know that when I take on a role or anything that I do, I give 110% in every aspect.  The first 2018 SFN event in Gastonia was on the schedule for April 14th.  It really seemed like the event was so far away and would never get here, then the closer it got the more excitement there was.  Now it’s race day, the stage is set.  ToolTime, my M, and I arrive at the Rotary Pavilion in Ole’ Blue pulling a pine needle trailer(as Tolkien described it) with two badass racing chairs.  Thanks to all my F3 brothers and the supporters that helped set up the tent and get everything in check.  The Track Commanders James and Luka arrived, now it’s show time.   Coming into this I wanted to do one thing throughout the event, get a lot of footage of everyone on the course.  I felt like Tolkien Jr. during the event with all the interval running I was doing.  Hopefully with all the footage we got throughout the event it will create memories for a lifetime.  That is was what this is about!!!  I want to personally thank Jim Dunn and the Cardona family for giving F3 Gastonia the opportunity.  I also want to thank everyone that helped this event be a success!!  Sorry for the long BB but it’s really hard to put into words what this means to me!!  Please take time to read ToolTime and Stroganoff’s take away from the weekend.


As many of you know SpeedForNeed has  been a passion of mine since last year when I first saw a tweet about it. I remember sending J.R.R Tolkien a private message that said ” I have to be a part of this. I have to push”. Shortly after I found myself as the Regional Q for Gastonia! However I still hadn’t pushed a Track Commander. As a matter of fact I pushed a Korean War Vet for a very short distance in the Charlotte marathon relay last year. So this year when the opportunity was given to me by Vuvuzela to push Luka his 2.0 I was extremely excited. Running that race with Luka ahead of me the whole time was something that you can only truly understand once you’re able to do it. Luka pushed me men ….it was all about him….nothing else mattered just Luka getting across that finish line . I had a conversation just before we lined up to start with Vuvuzela and how Luka would communicate. he said to me ” If Luka his kicking his legs he is happy and having fun.” I took the information in and went  over to the starting line…the countdown happened and we were off…..however it was on a hill on 6th street that Luka  did it….I saw the hill and said to him  ” Luka were going to crush this”….going down was easy….however as we started to go back up it quickly became apparent that this was going to hurt….then it happened…..Luka kicked both of his legs up in the air and moved them around ….it was all I needed ,Luka had given me the strength to crush that hill. To be honest after that I was on cloud nine! This  young boy had strengthened me, made me stronger, because it was about him. I will cherish that moment until the day I die. Thank you Vuvuzela for allowing me the honor of racing with your son. He truly is a special boy.



After running and carrying a flag at the Christmastown 5k in late November with Speed for Need & F3, I was psyched and a little nervous about being a driver for Speed for Need at the Community Foundation Run. My small amount of anxiety was relieved when I met James and his grandfather Jim on Saturday morning and looked around at all of my F3 brothers getting ready to run.  I confirmed a few of the PAX to run with me in case I needed some relief and to carry the Gashouse flag.  James was unbelievable with his infectious smile and generally calm demeanor.  After some good tutoring from Tooltime and Pizza Man, I was ready to get after it.

After arriving at the start line with James, Luka and the group, I took a few steps forward to get a picture back toward the group. It was an impressive sight to see so many of our PAX there to help carry us through.

The excitement for me personally grew as the countdown started thanks to Hunchback and we were off. As we started moving, James threw both of his arms out as if he was flying, it was terrific.  A Gazette photographer caught this moment and if you have not seen this picture, please look out for it.  I think it captures the entire day for me.

We were off. I went out too fast….really Stroganoff, I’ve done this before.  The excitement of the moment with James and all our F3 PAX, I just took off, not as fast as Tooltime however.  We kept a good pace up as runners passed us but I had F3 guys all around me.  Whoopee was there to help push along the way, Slaw carrying the Flag, Roscoe to my right, it was terrific.  Pizza Man, Hipaa and Spider Monkey with the video.  I’m pretty sure Pizza Man got in some serious interval training while going back and forth between the chariots.  After we crested the first big hill (after about 1.7 miles) I was personally spent and handed off to Whoopee and somewhere toward the finish line Roscoe took over the flag.  We continued at a good pace as we made the last turn to head up South St.  I could hear the crowd cheering James on.  I’m pretty sure he lifted us up to the finish.  There is a great shot of us running through the finish line, Whoopee on the chariot’s main handles, myself pushing on the left side handle, Roscoe carrying the flag and Tyson to my left (Tyson had come back to help push us up that last hill).  This moment was also captured by a Gazette videographer, look for it on their website.

That was quite a moment for me personally and it took quite a while to get the smile off of my face. Smiles all around, pats on the back, James smiling, his Grandfather thanking us and telling stories, friends from the community patting us on the back, well earned sweat, gratitude…..I could go on and on.  This was just another terrific moment for me since getting involved with F3.  However, this was different.  It was about James and Luka.  After we awarded the medals to James and Luka, I had the great pleasure of picking him up out of his chariot and getting him back into his own chair.  He relaxed just enough to make it easy for me to get him comfortably situated.  He looked up at me and smiled.  This is what Speed for Need is about.  I did not really know until that moment.  It was an extremely impactful 2 – 3 hours for me, I hope it was also for James and his Grandfather.  I will not soon forget this day and am grateful for F3, F3 Gastonia, Pizza Man for the opportunity, Speed for Need and all the Gastonia PAX.  When can we do this again?  Until the next one.  Aye!!



Once again, I want to thank everyone that helped this event be a success!!  This would not have been possible without each and every one of you!!!

Until next time Pizza Man is OOOUUUUTTTTT!!!!!

PREBLAST: F3 Gastonia SPEEDFORNEED Community Foundation Run


Time has come!!  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 in our region.  Please come out and support Track Commanders James and Luka!!

  • 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: 8:15am @ F3 Nation SPEEDFORNEED tent in the Rotary Pavilion (look for the racing chairs!)
  • HOST F3 REGION: F3 Gastonia
  • DRIVERS: Stroganoff and ToolTime
  • TRACK COMMANDER (TC): James Dunn (11yrs old) and Luka Cardona (7yrs old)

JV @ Folsom

My man Sparky reached out to give me an opportunity to Q at Folsom and of course I can’t pass up an opportunity to lead the HIMs of Folsom.  I also wanted to get one last weekend Q before busy A$$ April hits.  As YHC ran into Folsom I noticed Sister Act getting in some EC.  While on my EC run I was thinking of ways to turn my Q’s from JV to Varsity…then I thought about it and decided that I like my JV Q’s and I believe everyone else does too.  With that being said, 6:30 hit and it was time to go….


SSH X I don’t remember cause DL was taking his precious time

Don Q’s X 10 IC

Let’s mosey to the tennis courts…it went like this:

Burpee suicides starting at 1 and increasing at every court.  The PAX liked these so much we ran it back but started from the furthest court back.  Now with the heart rate going let’s do some 11’s.  The exercises were Mike Tyson’s and Big Boy sit-ups.  Great work men!!!

Now we are finished with the tennis courts, let’s mosey to an area I noticed on a recon run.  Gaston County’s finest built a new dock on this pond so YHC wanted to do some work on it…each PAX performed max reps of an exercise or stopped when they couldn’t count any higher then ran a lap around the lake.  The exercises were:




Let’s mosey on…since my Duke team lost to Kansas in the Elite 8 we had to throw in some Bobby Hurley’s at the Route 66 parking lot(but today it turned into Route 78) My bad!!  Now with all the PAX legs a little tired let’s mosey to the shed for some exercises and mubblechatter.  Each HIM busted out these exercises:

Dips X 20 IC

Box jumps X 20

Derkins X 20 IC

Box jumps X 20

With time running out we heading back to the flag for 22 for the VETS.  TIME!!


“Going the Extra Mile” CSAUP – April 7th @ 4am

3rd F Event – April 13th @ 7pm

SPEEDFOR NEED is coming!!! – April 14th    SIGN UP HERE——-> http://www.cfgaston.org/Learn/CommunityFoundationRun.aspx

Prayer Request:

Allen Tate’s mom, Medicine Woman(Leg and something about cold hands), and others I may have forgot


Once again, I would like to thank Sparky for the opportunity to lead the HIMs at Folsom.  Do everything you can to follow the path that the Lord tells or shows you to follow.  Sometimes you may get thrown off the path but do everything that you can to get back and stay on the path he has for made for you!!

Colossians 3:23

“And whatsoever ye do, do it heartily, as to the Lord, and not unto men;”


Until next time Pizza Man is OOOOOUUUUUUTTTTTT!!



F3 Gastonia…We all know that we are ALWAYS willing to GO THE EXTRA MILE in whatever we do, but now are you ready to push your body through those EXTRA MILES??  If so sign up by March 17th for the first CSAUP event in 2018 for F3 Gastonia. This CSAUP is not only going to give you the chance to see every AO in our region but also be a part of a relay team.  This relay will consist of a four-man relay team (we will create teams after you sign up) that will venture 50 miles through the beautiful land of Gaston County.  Even though this is a four-man relay team, there is a reason this is a CSAUP!!!  Each of you can do this….push yourself to GO THE EXTRA MILE!!!

  • EVENT: F3 Gastonia CSAUP “Going the Extra Miles”
  • DATE: April 7, 2018 @ 4am
  • MEETING POINT: Park around Dallas Courthouse 131 N. Gaston St. Dallas, NC 28034
  • OTHER DETAILS: Post CSAUP 2nd F @ Growler’s

Sign up below

Surprise Q…what?

I was given the opportunity to Q at Midoriyama and wanted to try something a little different.  So early in the day I reached out to a good friend of mine who you all may know, JRR Tolkien aka Fightin’ Mongol, for an opportunity to give the PAX at Midoriyama a beat down.  He definitely didn’t let down.  17:30 rolls around and it went like this……..



10 Burpees OYO

Let’s mosey to the soccer field but not before 5 burpees at the speed bump.

The Thang:

The PAX circled up for 6 inch LBC’s X 50…there was a lot of moaning and groaning with this.

The next crowd pleaser was Merkin set.  This is where the PAX perform different type of merkins in up/down cadence.  They were….

  • 5 Regular
  • 5 Wide
  • 5 Diamonds
  • 5 Right arm in front
  • 5 Left arm in front
  • 5 Right leg raised
  • 5 Left leg raised

Now with mubblechatter at the peak let’s head to the BIG hill at the dog park.  Each PAX was to NUR up the hill do 5 reverse burpees at the top and run down the hill and perform 5 burpees at the bottom.  Rinse and repeat three times.  This really got the quads burning.

Great work from everyone…let’s go…on to our normal soccer field for some rugby sprints.  Exercises were…

  • LBC’s
  • Flutters were called but some HIM complained about being injured so Sandy V’s were done for him instead
  • CDD’s for our brother Def Leppard (may or may not have just said go on one instance…lol)

Now let’s hit up the smaller hill for 11’s…merkins at the bottom and WW1’s at the top.

With 18:15 approaching we moseyed back to the flag.  On the mosey back we had a surprise visit from one of my favorite F3 Gastonia brothers…BROWN STREAK!!!  It is always good to see you!! We had just the right time for one last set of 6 inch LBC’s and Merkin sets. TIME!!!


April 7th – F3 Gastonia CSAUP event – Pre-Blast coming soon!!!

April 14th – F3 Gastonia SpeedForNeed Event – Sign up here—–>http://www.cfgaston.org/Learn/CommunityFoundationRun.aspx

April 21st – Christina Latini Memorial 8K—–>https://latinimemorial8k.racesonline.com/


Great push by ALL PAX!!!  Welcome FNG Top Flight!!!  As always a pleasure to lead a great group of HIMs.  I know that it’s easy to stay where you are comfortable but it is also great to get out meet new faces in F3 and see how different F3 Regions workout.  With that being said try experience the F3 Gastonia NOMADS when the next opportunity comes.  This traveling group not only allows you to meet new faces in F3 but see how it’s done in other regions.  Once again special thanks to Tolkien for the beat down!!!

Until the next time….Pizza Man is OOOOOOUUUUUUTTTTTTT!!!



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!!!


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!!!!

Older posts

© 2018 F3 Gastonia

Theme by Anders NorenUp ↑