F3 Gastonia

Fitness, Fellowship, Faith

Author: Ken Rominger jr (page 1 of 3)

Just filling in.



Hill Billies

Cherry Pickers

Imperial Walkers


mosey to Hawthorne Hill.

We did 11’s

merkins on the bottom and squats up top.

Mosey across the street to the other side of Hawthorne.

Skip to the top of the hill.

Then we do Route 66 down Airline Ave.

1 legged deadlifts.

Several others I don’t remember. We had some Mary on the curb as well.


Great time at The Yank as always. For those who have not been to The Yank, I would like to encourage you to try and come over sometime. Lots of great places to put in work and lots of fun. Great breakfast afterward and some great second F. I would like to thank all the men in Belmont who come out. I learn from you every time.




Stop Soldier suicide 10K and 5K


prayer request.

Please keep each other in prayer. Encourage each other and lend an ear where needed.

JV heat!!!!!!!!!!!!!!!!!!

9 delirious men showed at  Midoriyama for a nice 90+ day. I guess a tweet out provoked a none response for the workout. But all who showed had a great time.

I had a plan, but it changed when I saw the Iron Pax challenge. I want to push myself a lot more. I can’t compete with these guys, but these challenges are just that. Challenging myself to be better, not just at the workouts but a mental challenge for myself. As I come to these workouts I listen and notice all the work you guys put in with family life, work life, and your extra things like running and working out. I am in awe of you all for the work ethic and strength that you all show each and everyday! Thank you all for your love and  friendship. Thank you for the push through the pain and misery. God bless you all!!!!


Iron Pax Challenge #4

Mogadishu Mile

1 mile run

50 pull-ups

4 rounds of each:

25 alternating traveling leg lunges

25 air squats

4 rounds of each

25 merkins

25 yard sprint

100 coupon squat thrusters

50 pull-ups

1 mile run




stop soldier suicide / speed for need

JJ 5k


A lot of mary

Not much here but some rain and lightening. 8 came and 6 stayed. we ran down to the picnic shelter and did a lot of mary. the 2 shall remain nameless. we completed all exercises up and down the lexicon.


COT  Remember each other and their families. Keep the Lord in your focus. Have a safe independence week. American 4 miler on the 4th in charlotte.

Diggin for gold

10 Gashouse men showed Sunday morning and gave it all they had on the Walk/Ruck/Run 5 miler. Thank you guys for your inspiration!!! It was  nice rucking with Hippa and Oompa. We met a local man walking on the green way. We had a nice conversation and we may have talked him into meeting us next weekend. I want to encourage all of you that haven’t came out on a Sunday mornings.

Please keep all PAX and their families and friends in your prayers. God is doing good things in the Gashouse.


What the heck are we doing?

24 men showed to boost the Midoriyama count to a new height on Tuesday. With warm weather among us, all the fields and parking lots were filling up fast with kick ballers, baseballers and soccer phenomes. Seeing that so many PAX are having injuries I’ve been looking and finding more ways to build strength for legs and core. I found plenty to help TT with his erector spinae ( haha ) and Leppard’s leg, while also helping us slower runners with some strength that we can apply to our runs. Tiger brought two FNG’s with him.  Not a lot of cardio today, with that lets begin. TT took off on his run and Floppy, Swimmer and Canteen to the trails and Oompa on his recovery ruck,  the rest got to work.

Warm up  x15 IC

Moroccan Nightclubs


Cotton pickers


Don Q

Rocky Balboa

Mike Tyson


Mosey to the small soccer field to get some blocks, only to find our field has been over ran with soccer teams. OMAHA, mosey to the parking lot for some Rout 66. We need to show out for the soccer moms. With a few PAX in good form with their hip hop style, we began the THANG.

Skater squat.

Salute Plank.  Bear Crawl to the next line.

Sandy V. Crab walk to the next line.

Hip Thigh extension.  Crab walk to the next line.

Mosey to the next parking lot.

Single Leg Deadlift.

CDD. Bear Crawl to the next line.

Mosey back to the start.



Good job today men. I know that you all wanted to run more, but we can do that next time. Welcome Mongoose and Hey Jude, good job Tiger with the FNGs and showing them the ropes. It was a gut busting good time from the hip hop/west side style Skater Squats to the quick Hip Thigh Extensions being rolled out. This was definitely a great 2nd F workout as well. Thank you guys!!



Announcements:        The Forge on Wednesdays. LBFC’s for the monthly challenge, 40 day challenge,

Prayer Request:  Many request from house fires to untimely deaths. A friend of Billy Madison’s named Katey, Dealing with cancer, please so a prayer of hope and comfort for these families.


CSAUP day Afterburn

8 HIM’s showed up to the Coconut Horse to run and ruck their way to morning bliss. 4 ran, 3 rucked and 1 ran/walked. 6 for coffeerama. Great time, great conversation. Thank you men!

I want to encourage others to join us if you can. This AO has been one that I look forward to. There is a lot of 2nd F time here.

Another sucky ghost Q

15 men showed for a beautiful day at  the big M. Being that our brother Slaw has been cooped up at work, I reached out to him for some added help in guiding our group to be better men. While the varsity boys were changing their depends, the jv guys got after it in the crowded park. With a lot of EC going on, time was up and so we began the ghost Q beat down.


We mosey straight into the first set. No time for a warm up.

To get ready for the memorial day merk coming up, we start with a 1/2 Merk

1/2 mile run

50 pull-ups

100 merkins

150 squats.

On the last 1/2 mile mosey we stopped at the volleyball court for Burpees in the sand.

Mosey from the sand box back to the stop sign at tower road. From there we mosey to the light pole and complete 10 burpees. Next light pole we do 9 and then 8 then 7 and stop at the light pole at the flag and do 6.

With time almost done we rotated and did some exercises of choice. Time up.


Community fun run on April 14     sign up

Prayer request, COT



In a book that Stroganoff gave us ( The Travelers Gift ) one of the 7 decisions is an undecided heart. ” Most people fail because of an undecided heart, When challenged, a committed heart will search for a solution. The undecided heart searches for an escape. “

Fruitfulness at the Forge

10 Men came to the Forge at Grits and Greens in Lowell for some spiritual fulfillment on Holy week.  This week we concentrated on FRUITFULNESS.


Producing good fruit, Producing good or helpful results.

Old Testament.

Proverbs 11:30

1 Kings 3:16-28

Proverbs is a book written by Soloman to his people. Here is an example of how baring good fruit will live forever. Being fruitful is a wise.

1 Kings 3:16-28 is an example of Soloman showing us his wise judgement given to him by God. Soloman was trying to do what he could to be fair and honest with the people.

New Testament

Galations 5:16-26

Galations is a letter written by Paul to deal with the relationship between Christian jews and Christian gentiles. The Galations were starting to manipulate the Christian faith. In Galations, Paul tells us how to live in the faith and be fruitful. Christians need to unit in Christ.

We had a great discussion. As always we discussed many ways fruitfulness has affected us all, some negative and some positive. Sometimes you will see the fruit and sometimes you will not. Do not be discouraged if you do not see the fruit of some hard prayer or witnessing to/for others. The main outcome we came to is that fruitfulness needs to happen organically, the way God intended. Not by, trying to hard or by ignoring when the opportunity arises.  Live your life the way God has shown you, the fruit will come.

God bless you men.


Fake News

Nice temps bring out a great group on Tuesday. Pulling up I found many PAX out getting some EC in. As we gather there was a guy named Quincy out doing some running on his own. So after talking with him, Canteen and a few others convinced him to stay and workout with us. So he decided to do part of the workout since he had to head home soon to his family. Hopefully he will return on Thursday. With that I explained to him that we are all idiots. He said OK. no problem. with that we started.

Warmup in cadence

10x Goofballs or until the shovel flag was in the ground

10x Merkins

10x Moroccan night clubs

10x Hillbillies

Lets Mosey to the big park map by the path leading down to the docks.

Run down the hill to the volleyball net and do Burpees. Leave there and do WW1 sit-ups at the docks, mosey back to the top and do Merkins. Start with 5 reps each then 4 then 3 then 2 then 1. Plank for the six then do a count off.

So I had put a tweet out about off road shoes and dirty clothes. Freight was calling me out on it and that is when I looked at the time and realized I had an over exaggerated wenkie. I promised him next time I wouldnt disappoint.  After catching our breath we moseyed on over to the gravel road, down to the side of the lake. This is where our FNG had to leave us.

On top of the earth dam we did some core work, all in cadence. But first we did 5 Burpees for the train whistle we heard.

20x CDD

20x Flutter Kicks

20x LBC

10x Pretzel Crunches 10 each side

10 Crunchy Frogs OYO

With time running out we moseyed back to the shovel flag for some 11’s in the parking lot. Starting at the mid point of the parking lot, we did merkins there and Tiger Squats at the curb. We didn’t quite finish before time was up.

COT, Announcements

Speed for need race 1. Sign up men. Lets support each other and lets help the community. Also there are speed for need patches.

Wednesday nights.  The Forge. At Grits and greens in Lowell. We need Speakers. Step up please.

Canteen is looking for someone to do the Savage race with. And the Warrior Dash as well. Several guys from the Folsom AO are going to the Warrior Dash.

Mud run in Columbia coming up. Its a big F3 event. Check out the preblast.

Prayer request.

High school students that were in a car accident. They are in school with Stroganoff’s daughter.

All PAX.



At the time of finishing this I learned of the passing of the great evangelist Billy Graham. It is said that he has brought over a billion people to learn of Christ Jesus. If every person who has heard the gospel through him would share with just one other person. WOW.   It is said that he has this verse in bold letters in his home.

Galatians 6:14

but God forbid that I should boast except in the cross of our Lord Jesus Christ, by whom the world has been crucified to me , and I to the world.


15 for 22

22 HIMs showed on a great afternoon as daylight is starting to return to our afternoon workouts.  As PAX were still pulling in and everyone ready to go we went ahead and started with the Pledge. With that we got straight to work with 15 for 15.  15 exercise for 15 reps each in cadence. Your Q was winded from all the counting.

Don Quiotes


Cotton Pickers

Toy Soldiers

Hill Billies

Shoulder Taps

Merkins  Single count

Mountain Climbers


Flutter Kicks

Freddie Mercury

American Hammer

WW1 Sit Ups single count

Step Ups

Dips aka Arm Squat

Mosey to the parking lot at the last baseball field. 8 exercises wrote in parking spaces. Complete 15 reps of an exercise then run a lap around the outside of the ball field. Move on to another exercise after the lap is completed. Keep working for 15min or till the Q says stop. Exercises were,

Crunchy Frogs

American Hammers

Flutter Kicks

Seal Jacks




Mountain Climbers


Time running out and plenty to do we then line up across the parking lot for some Route 66 work heading back toward the playground. We did



WW1 Sit Ups

With time out we finished up together and headed back to the flag.  22 for the vets led by Slaw.

Annoucenments and prayer request.

Try and come out to the Forge on Wednesdays at Grit and Greens in Lowell.

Please keep our many PAX in your prayers that are on the IR. Keep our many brothers and their friends and families in your prayers as well. With many prayers needed please don’t forget to PRAISE our Lord and Savior!!!

Good Job  brothers by all. Till next time. Aye!!

Older posts

© 2018 F3 Gastonia

Theme by Anders NorenUp ↑