F3 Gastonia

Fitness, Fellowship, Faith

Author: Roscoe (page 1 of 5)

Stay Clean

The PAX showed to know at the Pavilion on a brisk 38 degree Friday morning.  Short Sale couldn’t hard commit to the co-Q so our famous tag team style beatdown will have to wait.  However, it will appear on a Saturday morning soon.  Big T-Claps to Slaw for breaking out the neon armband and wearing it throughout the workout.  He was prepared, ready, and worthy to wear the flair!

YHC gave a brief disclaimer and asked what today was.  “420” was the answer.  What does that mean?  It means this is the anti-420 workout.

There were ten PAX to start.  We formed two teams of three and one team of four.  The PAX were instructed to do 129 reps of the exercise one at a time.  We began with Air Squats.  The pace was too slow and about the time I was going to modify the instructions I saw Breaker Breaker pull in hot.  He joined one of the teams.  Each team hit 129 reps.  SLAW wanted to know the significance of the 129.  Great question but he would have to wait for the answer.

Fast mosey to the “art” circle for Decline Pushups.  Now YHC authorized two PAX at a time.  The pace quickened as two PAX now exercised at a time.

Fast mosey to the top of the parking deck for 129 single leg deadlifts. (someone said DL looked like a drinking bird toy)

Fast mosey back to the “art” for 129 dips.

Fast mosey back to the top of the deck for 129 broad jumps.

Fast mosey down and out to the bank for 129 one foot stair hops, followed by 129 merkins.

Fast mosey to (Whoopee guessed it) “McQuitter’s Wall” for 129 Step Ups.

Fast mosey to the train bridge.  Bearcrawl the bridge.

Fast mosey back to Pavilion for 129 Big Boy situps.

It was a this point I asked Whoopee (who had gotten me fired up the night before from his backblast) if he wanted to proceed off the weinke for 129 burpees or do Murph training.  Whoopee said Murph training.  I don’t believe Slaw heard that part or he may have protested.  Another fast mosey back to the deck for 1,2,3/2,4,6/4,6,9 pull ups, merkins, and squats for three rounds.

Mosey back to the “art” for 129 4-ct SSH’s.

Back to the Pavilion for the Pledge of Allegiance and then time.
There were 129 LEO’s killed in 2017.

Prayer Requests:  F3 Olive and his family.  Breaker Breaker’s Aunt, JK2’s Dad, and Medicine Woman’s acquaintance who needs prayers for healing and faith.

Moleskin:  Thanks for Whoopee and his backblast.  I took a couple rest days this week and wasn’t feeling it but his timely backblast gave me the kick I needed.  He also didn’t disappoint with the Friday “guns out” toward the end of the workout.  Great to see Island pushing the rock and posting regularly!  Squirt was back which was awesome.  Def Leppard and Medicine Woman were getting after it in lieu of nagging injuries with no complaints.  Slaw was his usual inspiring, positive self, and Breaker Breaker earns Respect each time he posts.  Thanks for Spiderman for putting away his “Pain” weinke and giving me the Q.  I probably saved the PAX some pain and certainly too many deep sea divers this morning.

Always a pleasure,


The Ministry of Silly Walks

It was a great day to post downtown.

0530  Disclaimer

Warm up

SSH- I saw car headlights as soon as we started and knew we had to wait for the unknown late arrival to jump in and get at least one SSH before we stop.  The late arriver was none other than Blart.  He…..took…..his……sweet……….time………          PAX SSH=41?     Blart=1

Next exercise was Deep Sea Divers in honor of the absent site Q Spiderman.  These are easier when you are fresh.
10 Squats
Mosey to the Methodist Church small parking lot with the incline.  Start at the bottom for elevens/Jacob’s Ladder.  One Squat at the bottom, ten Bobby Hurley’s at the top and Jacob’s ladder until one Bobby Hurley and ten Squats.  HushPuppy didn’t say DFQ but he was thinking it.    Gastone was a beast today.  He embraced a leg intensive workout.  Who knew he liked doing legs?

Plank for the six and then 16 Mountain Climbers IC.
Mosey to the steps in front of the church for 50 calf raises OYO.

Mosey to the big parking lot, and lunge walk the length of it heading uphill.

Back bridge leg raises.

Mosey to the parking deck.  Steps to the top for partner squats x 20.  P1 jumps on P2’s back and P1 does 20 squats.  Switch.  YHC is very thankful that Hushpuppy has been pushing the rock lately and is only 17.1429 stone.  (a little British weight reference since we were dedicating this workout to Monty Python’s Ministry of Silly Walks skit).  Good work here.  Guys are different sizes so 20 squats with manly men on your back was tough.

Back down the steps and across the street to the McQuitter’s wall for a set of leg work.

Wall jumps x 20

Step ups x 20

Box squats x 20

One leg lunges x 10 each leg

Mosey across the street.

At the first 3 light poles 10 Sumo Squats

Then lungewalk to the three way stop…the blinking three way stop.  This exercise wasn’t so bad because Medicine Woman and Slaw were busy talking about whether or not the first three way stop was the one where we should stop.  The problem is there was no flashing light.  Gastone was first to the top of the street and confirmed that it actually was a three way stop.

Mosey to the Pavilion and 50 calf raises OYO.

5 minutes of Mary

5 burpees OYO because we didn’t do any.  Come to think of it, I don’t ever remember a downtown workout without a train going by.  Maybe we just didn’t hear it?

On your back, cross your right leg over your left and grab your knee and pull it close.  Then release your hands and keep your knee in place.  Switch….lots of mumble chatter about this stretch.  It must have taken longer than I thought because the alarm sounded at 0615 and the workout was over.

Random thoughts…

I forgot to do jump lunges because I never looked at my Weinke.  #Qfail!

It was good to see Slaw come in early wearing the Oakley t-shirt.  It looked familiar and then he reminded me it was the “smedium” shirt that I gave him.  It looks better on him and the cool factor is over the top.  We got our 25 V-up things done for the monthly challenge right away before the workout.  Day 16 done!

Eat lots of protein today and keep hydrated.

Hipaa was wearing his weighted vest again.  Get some.

It was great to see Pockets, Medicine Woman, and Oompa Loompa downtown.

Lots of events coming up….Gastonia CSAUP relay race “Going the extra Mile coming April 7th.  Sign up by March 17th.  Community Foundation Run-April 14th, Christina Latini Memorial 8K in Huntersville, April 21st.

Prayers for our four PAX doing the Ruck event with MECA tonight in Concord.  Woody, Boudin, Whoopee, and Freight are going to get after it!

Prayers for Def Leppard’s son Logan and for all the PAX that push the rock and all the men that don’t know they need F3.

Final thought….I listened to F3 Houston’s roundtable call yesterday and although we know each other, if an accident happened to one of us during a workout, would we be prepared to give aid?  We are good about carrying at least one cell phone but where is the nearest hospital?  Would we wait for an ambulance or scoop and go?  Who would we contact for you in an emergency?
This is a problem we need to solve and find a best practice.  Collecting the emergency contact information won’t be hard.  How do we put it into a retrievable file that we can access in an emergency?  If you have thoughts DM me.

Always a pleasure to lead!  Hopefully your walk will be adequately silly and we can get that government grant.

Forty Day Challenge Backblast

Today is the 40th day of the challenge.  Some of you chose to participate in this challenge.  Some attempted it and stopped or didn’t do it at all.

To the ones that stayed with it, there are some pretty amazing results.  Special TClaps to Roadie, Tool Time, Time Frame, Breaker Breaker, Mayor, and others for some pretty remarkable weight loss and increased focus on their personal goals.  To Sargento and Queeeeishce or however you spell it for their hounding me throughout the 40 days about what they can eat.  (the rule was…as long as you don’t enjoy it, you can eat it)  To Gastone for sharing that picture of a chicken foot in a mason jar that seemed to “trigger” some PAX.

TClaps to Freight, Whoopee, Boudin, and “kotter” Woody for signing up for a March GoRuck in MECA.  Due to their additional training, it has been an opportunity to get some extra credit before workouts.   Stronganoff and YHC have been taking advantage of that extra training and if you haven’t tried it, walking around with a bunch of weight on your back talking to your old friends is good for the soul.   Def Leppard is catching on too as a good rehab for his hip.  Strong work!

TClaps to Hipaa, a recent convert to F3 Gastonia.  Whoopee gave him the solid EH and under doctors’ orders he has been a posting machine, including already wearing a weighted vest.  As an inside joke, Hipaa was challenged to buy the coffee after the Coconut Horse.  He stepped up and lead and actually publicized it and we had a sort of mini convergence  that day with lots of Rucks and Runners.  It is a great routine on Sundays now and other people routinely are picking up the coffee tab.  Hipaa is similar to our friend Bulldog.  He comes out of nowhere and is all in.  Great work!

So as we conclude this challenge, I hope it helped you and you can consider keeping the good habits you formed and stick with them.  Self-discipline….journaling, making better food choices, prioritizing your workouts, and supporting each other along the way.  Sounds simple doesn’t it?

Before this began I asked myself how I could be more disciplined?  The answer was simple.  Don’t do it alone.  You held me accountable.  Thank you!

Stop doing the things that you know are wrong and keep getting after it!

 “People do not decide their future, they decide their habits and their habits decide their future.” –F.M. Alexander

F3 Dad’s at the Chutes BB

Dr. Feelgood made the connect with Crowder’s Ridge in 2016 when he worked out a deal for us to stay at the cabins at Crowder’s Ridge for a #CSAUP event called the “Climb”.  It was Veteran’s Day, Friday, November 16th and F3 Royalty and veterans Dredd and CSPAN came to the mountain for a Friday night talk.  Saturday morning we were awakened at 0530 to the Miley Cyrus song “The Climb”, followed immediately by Iron Maiden’s The Trooper.  Then a huge beat down with two climbs up the mountain and back and 8 memorable pain stations throughout the Camp which included Dolph’s World.  This was a memorable event and there was some shared nostalgia as we entered the property and some clamoring for a repeat of the “Climb” in future months.

In any event, I inquired as to whether we could do an F3 Dad’s event at the Chutes.  The Chutes are on a steep hill with four tubing lanes surrounded by fencing and football field AstroTurf.  You slide down on a tube and walk back up the side on the turf.  Employees have spray bottles of WD-40 or liquid graphite or H2O to help keep things fast.  Crowder’s allowed F3 Gastonia its own slot for an hour of tubing.  In typical manly fashion, not one person had purchased a ticket one week out from the event and my contact at the camp was concerned.  However the hard commits starting coming in and when I arrived with my two 2.0’s the PAX and families kept coming.


After a safety video we made our way to the tubing section.  We had a combination of PAX, M’s, 2.0’s, and friends.  One lane was smooth, one had a small jump, one had a bigger jump, and one had a ridiculously steep jump that required lots of speed to get over.  The teenagers and Squirt were the first to try that and got some big air.  Little kids required a big push at the top to carry the speed down the hill.  Everyone got the hang of it in short order and it was nonstop action for the full hour.  The men of F3 were very much like the teenagers.  Papa John ran downhill from outside the tube park to his tire to try to get more speed.  Boudin’s 2.0’s and friends raced and actually had a pass on one run.  Rubbing is racing!

There were a few mishaps at the bottom as kids were getting off their tubes and others were barreling down unable to stop.  The Mayor came in hot and wiped out his 2.0’s for the spare!  Other than a few bumps and bruises we managed to stay healthy.

When out time was up we posed for the F3 Dad’s team photo and some PAX left for the day.  The rest went to the Gaga ball ring and it was on!  For close to another hour we saw women and children and boys and girls of all ages playing a game with intensity and cunning to see who could be the last person in the circle.  Who knew that Squirt, Billy Madison, Hipaa, and Billy Madison’s M would be such competitors!?  YHC left 2.1 at Gaga ball while the 2.0 and I had two games of HORSE on the basketball court.  Soon night descended and everyone went their separate ways.  It was a successful and fun outing for F3 families.

I want to thank Crowder’s Ridge for giving F3 our own time slot.  While we were still on the chutes there were several church buses coming in and the next time slot had a gazillion kids that would have made for some crowded tube lanes.  We were able to tube as much as you wanted with no delays.  It was awesome.  Thank you Crowder’s Ridge!

Moleskin:  If we are honest we know that F3 takes up our time away from our families when we are gone Saturday mornings or other times for various F3 events.  When we put on events like F3 Dads the 2.0’s get to experience the same level of camaraderie, bonding, sharing, and fun that we have at our workouts.  I know this was a great success when my teenager had as much fun as my younger one.  It was great seeing the M’s sliding down and carrying their little ones back up the slopes!

The next F3 Dad’s (Gashouse) event will most likely be a spring workout, summer baseball game, and another fall workout.  The greater Charlotte area F3 Dad’s camp will be at Camp Thunderbird sometime in August.  Blackjack is the F3Dad’s Q for F3Nation.  They are supposed to launch the registration for the Camp Thunderbird camp in March.  I will do my best to get the dates and communicate that with you if you are interested.

Always a pleasure to lead!



Forty Days of Discipline Update #4

Today marks day 30 of the forty days of discipline. There are ten days left in the challenge.  It is time to refocus on these last days and push through by perhaps considering being even more disciplined.  I know many guys have been pushing to make workouts or hitting workouts at home at a greater rate than is normal for them.  I am seeing some reports of some really impressive weight loss.  That is no accident!

However, maybe you haven’t been as strict on your diet or made some “little” choices that weren’t full cheat meals.  Maybe you had a Twinkie without claiming it.  Jocko calls these “sugar coated lies!”  It is the Jester playing with your cravings.  You know what to do.   Discipline is delaying what you desire now for what you want in the future.

Keep the protein handy.  I have tried drinking a protein shake prior to eating dinner when I felt “starving”.  This has helped me alleviate the craving to eat multiple plates of food at dinner.

I have one cheat meal left.  If you get to 30 workouts you can have another one if you have to have it.    There will be lots of extra cheat meals earned however.  I know the extra credit runs and rucks prior to workouts are adding up!

Keep on keeping on and stay on the path!

40 Days of Discipline checkup #3

So by now hopefully most of you are getting into the groove of eating better and making yourself get more workouts in that you would normally do.  Great work!  I am inspired to hear from some of the PAX on Slack that they are meeting and/or surpassing their goals ahead of schedule.  I hope that these little changes that produce big results become habits.

Just as in the fitness part of F3, modify as needed.  This may mean don’t put sugar on your strawberries.  Add a splash of sweet tea to your unsweet tea if you have to have it.  Get a sweet potato instead of a mashed potato.  Try cinnamon instead of brown sugar in your oatmeal.

Keep up the routine of having that protein shake ready as soon as you finish your workout.  Try to get enough sleep so you can recover more fully and be the best version of yourself.  Don’t compare yourself to another PAX, compare yourself to who you were yesterday.

Dr. Jordan B. Peterson has a new book titled “12 Rules for Life: An Antidote to Chaos.”  One of those rules is to make friends with people who want the best for you.  I have seen that in action this past week.  Sargento and Quiche’ are helping me and to that I say, “Dilly Dilly”

Don’t get discouraged if you feel as though you hit a plateau.   Keep up the great work.  We are over halfway there!

Gaston County’s Premier running AO

So the PAX gathered with more than a threat of rain to run the 5 miles of the Coconut Horse.  It was 67 degrees and sort of muggy but there was a fairly strong breeze that kept things cool.  As we gathered our humble Nantan whispered to me that I was the Q.  Thanks for the advance notice!  As there was one minute to spare I declared my status as the Q and then we moseyed off into the Gloom at 0630 sharp.

We started out with fairly brisk pace but it was still conversational.  YHC, Tool Time and Whoopee were honored to be running with Remo towards the front when Whoopee challenged us to come up with words of wisdom to share with Remo since there are decades separating our ages.  Some wisdom was imparted at this time.  Remo is inspiring us with his preparations to go to USMC boot camp in April.  We are living vicariously through this fine young man.

The Nantan then challenged us to quicken the pace through the downhill section towards the Greenway.  The pace was almost jailbreak speed but slowed a little once on the Greenway.  Especially when we realized the creek had overflowed its banks and deposited several large mounds of silt and mud which were hard to see at that time of the morning.  Madoff and Messi were fast and steady as always and most of the group stayed close.

As we continued on the Greenway, three shadowy figures appeared ahead and it was almost time to set up a flanking maneuver except we recognized them as Pockets, Oompa Loompa and Hipaa who had taken the Hudson cut.  The groups continued on towards the goal of finishing the run and despite a headwind we got to the end.  Whoopee snuck up behind me and went for the pass on the home stretch and then went back to pick up the six.  I started after him and after a while began wondering if he was just running home.  Fortunately we then found the six and the entire group finished together.  A quick COT was held just as the rain began pouring down.  Four stayed for Coffeerama and Whoopee took care of the check.  #classact  (Hipaa is a HC for next week…YHC threatened a convergeanace coffeerama next week at 0715!)

There was some serious brainstorming ideas that came out of Whoopee.  Perhaps a future event that would involve first and second F’s and a large body of water.  Remo declared that although he trains M-F at the recruiting station, when he posts to F3 and gets around the PAX he comes away refreshed.  Aye brother!

Until next time…


40 Days of Discipline 2 week checkup

Today marks the 15th day of the 40 Days of Discipline.  Anecdotally I have heard a great many positive things from the PAX about their efforts at being on the path.  Excellent work!

There are some PAX losing some serious weight each week thus far and changing habits.  Several PAX and probably more are 15 for 15 on the daily workouts.

Some of the PAX are eating some serious power foods that I don’t how to pronounce.  Gastone is eating chicken feet(see pic above).  SLAW is ordering quiooonwaaaah and brussel sprouts.  Stroganoff left fried shrimp and fish on the table and ate a potato and salad instead.  These gents are holding the line!  TimeFrame is getting faster and stronger.  Roady is leading the way!

Tip of the week….The thought goes that you can’t take care of others if you don’t take care of yourself.

Each day besides eating right and getting on with your workout, schedule time for yourself to do something just for you.  Meditate on what you are thankful for.  Think about something that brings you joy.  Play the guitar.  Read a book.  Sit in silence.  Enjoy some hot tea (honey and lemon instead of sugar).  Play a board game with your kids.  Call a friend you haven’t talked to in a while.  Do something for someone else with no expectation for anything in return.

I can predict that many of us will be tempted by superbowl foods and beverages tomorrow.  Sargento has already declared a cheat meal and he has earned it (15 for 15 workouts thus far).  My advice…don’t go to the superbowl party hungry.  If you declare your cheat meal that is no problem.  However, be mindful that you can’t out train a bad diet so don’t let your exercise gains go to waste by eating/drinking your way back to mediocrity!  You versus you!

I am encouraged and inspired by your efforts.  Have a great week and feel free to post tips or encourage others who are taking this seriously to improve on the little things that will add up to big things!


Mini-Chicken at the Gashouse

14 high impact men with one FNG showed up on a 21 degree morning to get better at the Gashouse/Painlab for some work.  Stroganoff hinted a possible pre-workout Ruck so I was waiting for him in the lot and we took off a little before 6am  3+ miles through the old neighborhood.  Little did we know that Woody showed up around 6 and meandered around hoping to find us on his own personal Ruck journey.

After a hopefully very clear disclaimer, we warmed up the PAX which I think at the time was only 12.  The warmup included the following:

SSH-Squats-CDD’s-Moroccan Nightclubs-LBC’s-1 burpee.

We followed this with the pledge at the shovel flag because Stroganoff is one of the most consistent HIM’s that plants the Gashouse shovel flag at his AO.  Are you listening other site Q’s?  CONSISTENTLY…I challenge you to find your flag and plant it!

We broke off at this point and I believe 5 stayed at the PainLab and 7 went to the track.

We lined up for a quick explanation of the THANG…

Two teams of 3 and 4 for a Burpee Long Jump Leap Frog.  It goes like this.  PAX one does a burpee and a long jump.  PAX 2 runs to the front of PAX one and does a burpee  and then long jump.  PAX 3 then repeats in a leap frog fashion for a 1/4 mile around the track.  There were some doubts about the duration of the exercise but everyone put in a great effort.  Several of the long jumps resulted in some slips but there were no injuries reported.  At the half-way mark we could see the parking lot below and noticed two potential PAX either joining the PainLab or breaking into our cars.  Fortunately they joined the PainLab.  #goodchoice.

After one lap of the Leap frog we planked while we went around and mentioned what we are grateful for.  Some themes were health, family, grace and the men of F3.

Then YHC explained the Rooster (Worlds Fastest Marathon) in Rock Hill.  This was a great event in Rock Hill several weeks ago and in similar temperatures.  The Gashouse was represented with three teams and ran about 800 miles or something in a little over three hours.  So with the Rooster as inspiration I had requested a Q at the Gashouse and got my wish.

The abbreviated version of the Rooster will now be called the Mini-Chicken.  It went like this…

Two teams….one PAX runs a lap around the track and tags the next PAX.  He then goes to the “pad” behind the field goal and completes 20 Merkins, 30 LBC’s, and 30 Squats and returns to wait for his turn for the next lap.  Each PAX completes 4 laps and then a team lap at the end before returning to the PainLab.  It appeared that the PAX were “fellowship moseying” around the track but in reality they were pushing/pulling each other along.  This was good to see and everyone except Madoff was gassed after each lap.

When we got to the Painlab there was some crazy gymnast inspired poses and  contortions.  Who knew the Mayor was that flexible?  (Some things can’t be unseen).

During a sort of headstand yoga thing introduced by Flush the PAX were saved by the bells and we returned for announcement and prayer requests and the COT.

Our FNG is from Greensboro and does Jiu Jitsu so we named him DAAANG as a tribute to Echo Charles from Jocko Podcast.  Welcome and I hope you meet F3Udders as soon as you post in Greensboro when you return home.

Prayers for our teenagers and their struggles, the loss of family members, but also blessings for healing.

Announcements:  Family Fellowship from Sargento February 16th and F3 Dad’s at the Chutes of Crowders Ridge on February 18th.  Tickets can be purchased in advance at this link…


Thanks for WoJo for stepping up to Q the Pain lab where he had never posted!  Great work!  JJ continues to push hard and give great effort, all the while talking Tar Heel basketball.  Flintstone has got speed!  Stroganoff was knocking out his 25 burpees a day as part of the challenge in between laps and exercise.  Way to push the rock men!

Always a pleasure to lead!


Oh Chute…F3 Dad’s preblast

What:  The Committee of F3 Dad’s at the Gashouse has secured an hour of tubing time at the Chutes of Crowder’s Ridge for only F3.  This is snowless tubing and will be a great event for us.

WHO:  F3 Gastonia Dad’s and 2.0’s  (M’s and other relatives are welcome as I am sure we will need help with carrying those heavy tubes up the hill after each awesome run)

WHEN:  Sunday, February 18th  1700-1800   (5PM-6PM)

HOW Much?  13 dollars per person.  Order tickets through this link:


WHY:  Because it is good for us to spend time doing cool stuff with our children and to fellowship with our F3 families.  This is a fundraiser for the Crowder’s Ridge Camp so we are definitely supporting a great cause.  There are refreshments for sale for some social time afterwards so bring the 2.0’s and your M’s and let’s race down the hill!

Winter Tubing at Crowders Ridge

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