F3 Gastonia

Fitness, Fellowship, Faith

Author: Pizza Man (page 1 of 6)

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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

Mt. Hollywood Recon

3 men posted at the future Monday morning AO “Mt. Hollywood” for some recon work.  We logged 4 miles and explored most all areas of downtown  Mt. Holly.  We now have some great ideas and opportunities for the AO.  Official launch date for “Mt. Hollywood” is Monday August 6th @ 5:30am.  This AO will meet at 124 South Hawthorne Street Mount Holly, NC 28120.

Thanks to Tiger and Broke for joining me to scope out the area.

Recon Q for Mt. Hollywood AO

We will be posting at F3 Gastonia’s future Monday morning AO on Tuesday July 24th @ 17:30.  We will be meeting at Mt. Holly Middle School main parking lot(124 S Hawthorne St
Mount Holly, NC 28120
United States). This will be a recon workout in prep for the official launch of Mt. Hollywood on Aug 6th @ 5:30am.  We would love to have a good crowd so join if you can.

Just another JV Q

With the 2.0 friendly workout at Folsom on Saturday morning, I reached out to Sparky to see who had the regular Q.  The answer was nobody…say what?  Well Pizza Man will take it now.  With that said,  I wanted to Q a workout that really pushed the HIMS that posted.  As I pull into Folsom I noticed my brother Whoopee waiting patiently, then it was just he and I waiting, and then here comes our brother Slaw rolling in.  6:30 is approaching and mentioned that this workout wasn’t going to be easy and it would push each of us.  Not sure how much they believed but it went like this….



Don Q’s- 10 IC

Slow squat- 10 IC

Let’s mosey to the flag at the entrance to say the pledge.  Now let’s mosey to the track around the small pond for some arm work.  We posted on the new dock and did 3 exercises (incline merkin, decline merkin, dips).  Each of these exercises were done with MAX reps as possible and then run a lap.  Enough of that, mosey to the hill for Triple Nickle.  Turkish get-ups were done at the top and Big Boy sit-ups at the bottom with a little NUR back up the hill.  Good work men!!  On to the next, we stopped at the lower parking lot for 11’s.  Merkins and flutterkicks were performed.  With about 13 minutes to go, I knew this was going to be perfect!! Mosey to the tennis courts for Burpeethon training.  It went like this…8,9,10,11,12,12,11,10,9,8 burpees were done on each minute.  For those not great at math, that’s 100 burpees in 10 minutes!!!  Time!!!  During this JV Q we logged 3.75 miles and did the exercises mentioned.

I really hope the HIMS that posted this morning got their money’s worth.  If not, come to my next JV Q.  I really appreciate the opportunity to lead and can’t wait for the next time.  Thanks for the push and for pushing your bodies through this Q.


Mt Hollywood Recon Q- Tuesday July 24th 17:30 @ Mt. Holly Middle School

Mt. Hollywood Official Launch- Aug 6th @ 5:30am @ Mt Holly Middle School

Aug 11th- Female workout at Folsom @7:45/8am (after Folsom) “More information to come”

BRR and Bourbon Chase CSAUP- Aug 25th @ 4am

SpeedForNeed- Stop Solider Suicide 5k/10k in Belmont on Sept 22nd

JJ5k- Stanley Commongrounds Sept 22nd

Many prayers were lifted!!


Once again, thanks for the opportunity to lead and way to push!!!

Until next time…Pizza Man is ooooouuuutttt!!

Pre BRR and Bourbon Chase CSAUP

F3 Gastonia and other regions…Here’s the PreBlast for the Gaston County 50 mile relay CSAUP that will take place on August 25th @ 4am.  With the relay races quickly approaching, here is your training opportunity for a multiple runs within a short period while getting in quality 1st and 2nd F with your brothers.  This is a 50 mile relay around Gaston County that hits all the F3 Gastonia AO’s.  Even if you aren’t running the BRR or Bourbon Chase and just want to push yourself(like you should)sign up now.  There are a total of 12 legs (4 runners per team) so each runner takes 3 legs that total from 10-15 miles(or whatever you push yourself to do) for the CSAUP.   To sign up, please fill out form attached and more details for the event will follow.  If you have any questions please reach out to Pizza Man.


F3 Gastonia Convergence @ Midoriyama

42 PAX posted for our F3 Gastonia Convergence at the one and only “Midoriyama.”  There was a lot of talk about hosting a Q School with all the growth within F3 Gastonia and just for a refresher for everyone.  YHC showed up early to get in some EC and was not surprised to see other HIMs there already pushing the ROCK.  I can’t say enough how proud I am to see the way the PAX push themselves day in and day out.  With that being said 7am hit and it was time to get this show rolling.  Below is YHC’s wienke(Feel free to use) LOL

It went like this:

F3 Gastonia Convergence/QSchool

Welcome everyone to Midoriyama

Mission of F3: to plant, grow, and serve small workout groups for the invigoration

of male community leadership.

3 F’s: Fitness (Magnet) Fellowship (Glue) Faith (Dynamite)

FNG’s: Friendly New Guy newest sad clown to join the PAX and should be welcomed

and given extra attention


  • I’m not a professional
  • Participate at your own risk
  • You are responsible for your own well-being
  • Voluntarily here
  • Know your limits and do the best you can
  • Modify as needed
  • By being here, you accept the risk associated the workout today
  • Does anyone have any objections?



  • Next Exercise ___ (Pause)
  • Starting Position, move (Pause)
  • Exercise
  • Change voice when finishing
  • Recover when complete

Mosey to soccer field


The 6: Leave NO man behind/we start together and finish together

DORA 1-2-3: Merkins, LBC’s, Squats

Mosey to Hill

5 Core Principles:

  • Free of Charge
  • Open to ALL men
  • Held outdoors (rain or shine, heat or cold)
  • Peer lead in rotating fashion, with no certification needed
  • End with COT

Triple Nickle: CDD’s, NUR up, WWI’s, RUN down

Mosey to parking lot on RS before playground

Backblast: Q is responsible for doing the BB, BB’s are helpful, Aim for 48 hrs.

11’s: Tiger get-ups & Mike Tyson’s

Moseying back to the flag we practiced some counting at each light pole


Namearoma: All FNG’s receive a name after 1st workout

Order: Birth name, Age, F3 name



First of all I would like to thank each of the PAX that posted today.  It means so much to not only me but your brother beside you that you posted.  This was the first time that I have Q’ed a crowd this sized and I LOVED IT!!!  I’m ready for the next one.  I always enjoy getting to see faces that I normally don’t get to see and workout in the gloom with.  I hope everyone enjoyed what Midoriyama had to offer and hope that we see you out for a summertime afternoon workout.  Once again, thanks for the opportunity to lead a great group and look forward to seeing each one of you in the near future.



F3 Gastonia Whetstone – Special thanks to Stinger for posting and launching this during our convergence.   Sign up  http://f3gastonia.com/2018/06/08/pre-blast-f3-gastonia-whetstone-launch/

2.0 friendly workout at Folsom – Saturday June 16th

2nd F event – Kayaking from Floyd & Blackie’s Camerton June 16th @10am PAX ONLY (Reach out to Sargento for information)

3rd F event – First Presbyterian on Garrison June 22nd @ 7pm (Short Sale and Pockets will be speaking)

Prayer Request:

A lot of prayers were lifted



Once again, always a pleasure and until next time Pizza Man is OOOOOUUUUUUTTTTTTTTT!!!


It’s the first of the month

This is the second week of F3 Gastonia’s newest AO, “Crossroads”.  It is really incredible to see the way the PAX continues to push the rock and run/ruck each week.  With that said, 7 HIMS posted this am. (4 rucked and 3 ran)  This AO has all kinds of options from 5 miles or you can modify the route to whatever your body allows you to do.  Great work was done by all!!!


F3 Gastonia Whetstone

Folsom 2.0 friendly workout- June 16th

3rd F event- June 22nd

Prayer Request:

Self family

Def Leppard’s son

Mayor’s co-workers

Montross’s sister

Once again, thanks for the opportunity to lead a great group of me!! Until next time Pizza Man is ouuuuuttt!!!



F3 Gastonia Expansion

7 HIMs posted at the Dallas Courthouse to do some recon work for a future Sunday morning running/rucking AO.  Thanks to all that posted and it shows why you do recon work before you launch an AO.  All PAX ran today, anywhere from 4-5 miles were logged.  The route definitely needed a little work which YHC was quick to give two options to the PAX to choose from.  Official launch date expected first Sunday in June (June 3rd).  Start time is yet to be set.  Once again thanks to all the HIMs that posted.


SFN Run for Holland 5/10k in Spruce Pine

SFN Patriot 5k

Memorial Day Mulph at Martha’s – Whoopee w/ Q


Those that were mentioned and not mentioned.




Twenty twen twen

20 HIMs posted this morning to better themselves.  It is really impressive the numbers that we are having at this AO every week.  16 men ran and 4 rucked 5 miles or more.  Great work from everyone!!!  Welcome FNG Diva…dude is a runner!!!

One challenge I mentioned this morning is to push to beat your time each week or push yourself for a longer distance.  Remember it is YOU vs. YOU!!!

Colossians 3:23

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!!!!!

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