F3 Gastonia

Fitness, Fellowship, Faith

Author: Roscoe (page 1 of 7)


So this “flash CSAUP” idea was basically wanting to do something that was harder than normal and stupid but without the normal planning and effort.  I had a rucking CSAUP in mind that would take a lot more preparation than I had time for and a busy summer coming up precluded any real effort to get that done.  A few weeks ago I settled on this date and told Whoopee and Stroganoff that I had an idea and it would be called “The MORON” and they were of course humbled that I would think of them.

If I were to define a Flash CSAUP, it is basically like a regular CSAUP except it can’t be announced until less than 48 hours from the actual start so no one can prepare and the planning and organization is done more “on the fly”.

Without knowing how many people would show up, I prepared note cards with routes based on run times so I could group folks together.  This wasn’t necessary since we ended up with seven and decided to stay together.  Here is how it went down…

YHC couldn’t sleep so he got to the AO early.  The parking lot was full of cars and I thought “what have I done” but realized the Scouts were sleeping at the Schiele again.  I think everyone shared that thought as they pulled in.

A little after 0300 Stroganoff pulled in and then WATTS-UP.  Freight, Defib, and finally Whoopee.  I collected ruck sacks from everyone and drove Whoopee to Snoballs near Martha’s House to stage his truck and coupons for later.  I knew HIPAA was a HC and he was late so I gave him a call.  No answer.  Whoopee and I drove to Snoballs and were heading back when HIPAA called and said he was on his way.  I told him to drop his ruck at Whoopee’s truck and to meet us at the Schiele.

I started with a quick safety briefing and disclaimer.  When I announced that the first part of the CSAUP was a six mile run, Defib went to change his shorts.  Freight looked like I kicked sand in his face and took his woman.  They were obviously ready to ruck and didn’t anticipate the “pre-exhaust” run.

At 0340 we stepped off and ran a modified Pub/Coconut Horse route.  It worked out where everyone got to Snoballs with 5-6 miles depending on the route they chose to run.  Big time credit goes to Watts-Up as he announced that it was the furthest he had ever run in his life!

A quick unpacking of rucks and water and a few sandwiches and we were ready to ruck along with Whoppee’s heavy ass GORUCK sandbag “Alberta”.  We launched on time and went about 200 yards when YHC told everyone to get in the parking lot at the old HT for a quick beatdown.  I don’t think the PAX anticipated this but whatever.  We broke down the reps/sets but in total did a minimum of 100 Squats, 100 Merkins, 100 Mountain Climbers, 100 Flutter kicks, and 100 Lunges.  Sometimes we had rucks on and sometimes not but what really made the workout was the bluetooth speaker Whoopee brought along.  It was a gift for ten years of service at his job.  Apparently the speaker only plays George Straight, Eric Clapton and Tom Petty but to the PAX surprise the speaker had a malfunction and played some RUSH!  An even bigger surprise occurred during Flutter’s when the “Thong Song” came on.

After this quick smokefest we walked away towards the Coconut Horse and did the reverse route to the Greenway, handing of “Alberta” a few times between the PAX.  In all honesty, Whoopee, Stroganoff, and Defib carried that wench the majority of the time.  True #HIMS!

It began to get lighter so the headlamps went off.  We took the pedestrian bridge into the neighborhood and Stroganoff had a thought to go see his old home down the street which was a longer way.  No objection to that here.  We found out the house is actually for sale.  Hopefully a nice young family and future leader in the community will get it and achieve some of the Stroganoff mojo on the way to community service domination.

We continued and hit the big hills at Laurel and Nottingham and took the long way back to Parkwood and finally arrived at the Gashouse at 0648.  Just enough time to drink all the water we could find and get ready for the bootcamp and/or Painlab with TimeFrame and HushPuppy on Q respectively.

I must admit, the Moron’s weren’t looking too hot, especially knowing that Time Frame had announced a 5k training plan for his Q.  A quick warmup and pledge and an attempt to EH the Scout Dads coming out of the Schiele and then off to the races.  YHC was pretty much the six the whole time but I had good company along the way as we stopped and did different exercises.  A little more than 5k distance on this Q had the majority of the Moron’s up to 15 miles for the day.  The COT concluded the MORON as the Painlab and Bootcamp groups converged to close it out.

Coffeerama was at Union Road Diner which has established itself as the new breakfast hotspot.  The PAX felt the results of the MORON and were beginning to shiver from cold sweat soaking their clothes.  Lots of coffee and water were consumed at breakfast with very little mumblechatter until Freight ordered “Deuces”.  Something about that gets the immaturity to come out.  Then while waiting for the food Whoopee informs me that YHC’s M is on a group text with Whoopee and Stroganoff’s M’s and they were wondering if the “Morons” were alive.  YHC’s M apparently didn’t know that when I told her I was going in “a little early” for the workout meant leaving the house at 0245 and that it was called “THE MORON” and it was YHC’s idea.  I may or may not have heard about that later.  Good times!

Thanks for the PAX that showed up.  As mentioned, Whoopee, Defib, and Stroganoff led the way thorough most events.  Stroganoff pushed the pace on the run portion and the Ruck portion.  Watts-Up get huge credit for being “all in” and F3 has helped him lose more than a ruck sack of weight and he is a posting machine.  Freight has heard all the stories from the old neighborhood during various rucks and is now basically a Gashouse local.  He is pointing out things and reminiscing about the old times.  HIPAA avoided the fartsack thanks to my courtesy call. He announced this was his first run since the P200 but you wouldn’t have known it.  #Beast  It is true that Iron Sharpens Iron and these PAX pushed themselves.  The quote for the event was “Idleness and luxury are your enemies”.  Get out there and get after it.

I was a little concerned about the CSAUP moniker being used for what we usually just call “extra credit”, but this was a little more than that and the start time was pretty stupid so therefore both the “flash CSAUP” and the title “The Moron” are spot on!

Happy Mother’s Day to all your M’s and moms!



This is a “Flash CSAUP?” What is that you ask?  It is like a regular CSAUP except without prior planning and preparedness.  That includes preparedness for you!   #SHOWTOKNOW

Saturday morning May 11, 2019:  Arrive by 0315 at Gastonia’s original and greatest AO of all time, the Schiele Museum of Natural History.  1500 E. Garrison Boulevard, Gastonia, NC

Bring the following things:

Ruck Sack with weight (30 lb suggested minimum)  **If you have more than one, bring it just in case another PAX needs it.

Running shoes/headlamps/reflective gear

Shovel flags



Start times will based on fitness level.

It might be possible to make it back in time for the start of the Painlab and/or Gashouse bootcamp but that depends on you and your team.  However, we will be back before COT.  (Team Assignments will be made by the Q and/or his designee)

Closing thoughts:

*Don’t expect much except to be better for the experience.

*You will probably be sore by breakfast (Union Road Diner at 0815)

*Prepare to be underwhelmed.

*They are called CSAUP’s for a reason.

*You will cover multiple miles with your best friends so what could possibly be wrong with that?

*It is called “the Moron” for a reason.





Solo Coconut

A glorious Easter morning saw one solo runner with no other PAX in attendance.  At 0630 with no one else in attendance I took off on the route I know so well.  I really enjoy my Sunday routines and although I missed my F3 brothers I know I wasn’t alone in the run.  I ran a little faster than normal but appreciated the sunrise and blessing that is Easter.

HE is risen.



Something smells good

Linus needed some Q’s for the Gashouse so Whoopee and I decided to co-Q.  I had some exercises in mind for the workout so I did the pre-work last night and had my car prepped and ready.  I laid out the pain stations and then got to the AO a little early so I mosey’d off for a little EC.  On the way back in I checked out the area where I knew Whoopee was going to take the PAX and there were all his instruments of pain laid out nicely.  I hurried back to the AO to find a bunch of PAX ready to get to work.

0700:  Introduction of Q’s, disclaimer, brief warmup with Roscoe and Whoopee that included squats, heels to heaven, merkins, seal jacks.  Split up for Painlab and Bootcamp.  The Painlab had 9 and bootcamp had 5 (eventually 6).  While the bootcamp moseyed to the flag for the Pledge, Short Sale sent me a text saying he “had issues with the dog” and was wondering where we would be.  I texted back we would be at the church.

After the pledge we moseyed to the Church where we found exercise station one but before we started on our AMRAP I gave a little F3 testimony.

  1.  Since F3, I have found out many things that have made my life better such as Podcasts, Reading Books, (lots of mumblechatter about reading and books.  T-Square claimed he is still using picture books, but maybe that is an improvement from watching Little Einstein videos?)
  2. No matter whether together or alone, the F3 brothers and credo still holds fast.  When you want to quit, give in to your jesters, or just slack off, there is built in accountability within F3. Think about your brothers encouraging you to do better.
  3. If you want to run faster, run with a faster man.  This has been happening all over F3 Gastonia as of late as many men are making serious progress in all F’s.  Everyday you don’t accelerate you are decelerating.  We aren’t getting younger.

When we couldn’t wait any longer for Short Sale, YHC announced the workout.  Complete the exercise and run a lap around the circle in front of the church and proceed to the next pain station.

Exercises:  100 Squats, 100 SSH, 100 LBC’s, 100 Lunges, 100 Flying Squirrels

I set the timer and we were off.  After the first lap we returned for the SSH.  I was fortunate enough that the breeze was blowing from the East which is where DEFIB was getting after the SSH and I smelled his laundered clothing.  If you haven’t posted with Defib, his wife buys Tyler laundry detergent and when you are fortunate to get a waft of his scent it takes you to a beautiful forest with a quiet stream rolling by as birds chirp softly and the biting insects no longer seek to eat you and the cool breezes of the forest make it through all the trees and touch your skin oh so gently as you drift off into a blissful sleep.  Whatever problems you have in life disappear as you dream of walks on the beach with your M who is holding your hand as the waves crash gently around you.  At this moment you forget that you have ever experienced that “not so fresh feeling”.  You are wearing all white clothing like a summer family vacation picture…Oh wait, I still have 100 SSH to do.  Back to the workout. 

Once we got the the lunges, Short Sale pulled in just in time for about 50 of the 100.  He still gets credit for posting since we had more than 30 minutes left in the workout.  His dog Pookie must have really been having bathroom issues.

We decided to break up the Flying Squirrels into 25 reps and then a lap.  This was done 2 times before the timer went off indicating it was time for Whoopee’s portion of the Q.

We ran off to the PAD.  Whoopee had laid out various equipment (very Painlab’ish).  The five stations were as follows:

Station One:  “DEFIB SPECIAL”   two barbells and the excercises were 5 Burpees, 5 Stepups, 5 squat thrusters, 5 Pushup/rows, 5 squat jumps.  (This station was the timer.  When the PAX was finished with this station everyone switched.

Station Two: (two pax)  Pick up a 9 foot log and carry it down the hill and back and then do shoulder presses.

Station Three:  You get your very own log this time.  Use to do push presses, mountain climbers off it, or whatever you want to do.

Station Four:  Carry the weighted GoRuck Sandback up and down the stairs.

Station Five:  Derkins with feet on the wall.

We completed a few rounds of this until Whoopee ended it.  Next we broke up into two teams of three.  Team one carried sandbag and did the stairs.  Team two stayed with Whoopee and repeated the DEFIB SPECIAL with using the dumbells, a rucksack, and a piece of granite.  Two rounds or so before we moseyed back to the AO with all the coupons (minus the logs).

Huckleberry led the Painlab.  Here is what happened there…

First exercise was a wave of merkins, followed by a wave of squats and followed by a wave of LBCs all x 10.
Slow meander to the parking lot.  Route 66 with bear crawls and mountain climbers, returned back with squats and toy soldiers.
Partner up for Dora 123456.  Exercises were:
100 CDDs
200 WW1
300 Squats
400 Hillbilly
500 Calf raises
600 Moroccan nightclubs
Nice work by all, decent amount of mumble chatter.
Next I asked Rudolph to do his boxing routine.  This was especially fun after the Moroccan nightclubs.

Huckleberry had the Painlab PAX circled up for MARY and we joined them.  5 burpees, 5 more burpees, Huckleberry then did 50 LBC’s while the rest of us just waited for the church bells to signal the end of the workout.  Huckleberry apparently is hard of hearing as they started ringing on about rep 30.

Announcements:  Community Foundation Run next Saturday, Cinco de Mitchell, May 5th.  Gastone is Q.  Expect to ruck up Mt. Mitchell and back down on this day.

Prayer Requests:  Voodoo’s Father in Law who has been sick but is improving.  Prayers for each other.

Always good to be at the original AO where it all started over four years ago.  I challenge each PAX, if you have never had a successful EH, keep trying.  Men need the fellowship.  We don’t have to walk alone.


Philippians 4:13


Hell hath no FURY like a Careless Whisper. Van Two P200

Back to reality this week after a blur of catnaps, long runs, intestinal “touch and go” issues, and laughs.  The Mayor had the Fury cleaned and prepped for the journey to Columbia.  The characters in this story are the Mayor as the Commander, Dolph as the Navigator, Stroganoff as Nantan, Breaker Breaker as just a character, Gold Digger playing himself, Roadie playing the reluctant hero and YHC playing the part of the grey man.

Van One was already running the race and we knew we had to get to Columbia by the start time and there wasn’t much time for any detours.  We all met at the Belmont PD parking area (Thanks to Broke’s connections with law enforcement) at 0815 Friday morning and loaded up the pristine church van.  The Mayor took great pride in this van and you could tell his Extreme Ownership in practice as it had been washed, had air freshener dangling from the mirror, a roll of paper towels, cell chargers, USB chargers, rechargeable lamps, pens, gum, a notebook with directions, legs, instructions, and all things P200, and all his personal kit at arms length on the floorboard next to him.  The outside had been completely made up in F3 Gashouse style with graphics, a sweet skull, the F3 logo, and the word “KILLS” written in red on the back window.  Several people commented the irony of a church van with skulls and “kills” written all over it.  You can take the gashouse out of Gastonia but……A true veteran driver going out in style for his swan song.  What is clear at this point is this ain’t his first van driving rodeo, he says it will be his last, but we all know that if Dolph HC’s for another run he is bringing the Mayor out of retirement for one more “farewell tour”.  It is reminiscent of Kiss, Black Sabbath, or other timeless bands who are looking to capitalize on their previous success one more time.


We loaded up the van and as we were getting ready to head out Gold Digger said he forgot the t shirts that Broke had given him the night before.  We had to amend our plan of hitting the road by making a detour.  The Mayor didn’t know where Gold Digger lived but “on Wilkinson” was said many times.  The left turn on Wilkinson was missed and a chorus of backseat drivers led by the Nantan sang a tune of discontent as we wondered if our navigator and driver team was up to the task.  We  headed towards 85 towards Mount Holly and had to make a u-turn near the medical center.  It cost us some time but we made it to Gold Diggers apartment and fortunately he was in and out with t-shirts in mere seconds and that made Roadie ask if he was fast at everything!

Once on the road the Commander and Navigator were giving each other a hard time but it was hard to hear from the 3rd row.  Multiple conversations going on with a certain nervous energy in the van, at least from me.  The Mayor was in charge of the tunes but I heard the commercial break say something about 102.9 “The Light”.  Ummmmm.   The next song was “Careless Whisper”.  Ummmmm   “Hey Mayor what the hell are we listening to?  Embarrassed, he quickly changed the station.  Then someone asked was that performed by George Michael or Wham?  I told everyone don’t answer that it is a trick!  From everyone moment the rest of the trip, someone in our van had that song in their head and Stroganoff actually whistled it several times.

Somewhere near Columbia I realized that although I had eaten breakfast I didn’t leave time for coffee and forgot to drink anything so I had to figure out how much water to chug to hydrate but not so much as to cramp or splash Merlot during the first leg.

Once on the other side of Columbia we got off the interstate and closer and closer to the exchange zone.  After going down some long roads that could best be described as a combination of pine forests and coastal plains, we all wondered where the hell these hills came from?  I thought this race wall all downhill?  They weren’t just steep, they were long and I had to run the first leg for van two Dammit!

The Mayor gave us a nice parking spot and we quickly found the porta jons and the other PAX from Team’s one and two.  It was a happy reunion as we all waited for Dr. Seuss and Short Sale to bring home the last leg of their vans for their respective teams.  I realized after standing in the sun and cooking that I may need some sunscreen since I didn’t bring a hat.  Roadie and I talked later about how hard it is to find hats that fit when you have a big melon on your head.  The one size fits all is a lie.  I started searching for sunscreen.  The First Aid kit that F3 Guts put together for our van had a neck brace and stethoscope but no sunscreen.  I asked around and no one apparently had any sunscreen.  We waited to see who would come to the exchange zone first and it was Dr. Seuss smoking a blistering pace!  Hipaa was ready to go just as Bed Pan brought me some sunscreen.  I quickly doused my face with a generous portion when Short Sale started bringing it home.  I launched out of the start zone while rubbing sunscreen, starting my new Gorun app and watching Hipaa run into the distance.  Could I catch him?

Gastone told me to run a 9 minute pace on the first leg to save myself for the rest of the race.  That went out the window as soon as I started.  I was looking for my first kill.  I thought I was gaining ground but unfortunately Hipaa is the 2018-2019 Most Improved Player and was the rabbit to my Greyhound.  Fortunately up one of the long hills I could see him getting ready to catch a wounded gazelle and I set my sights on that prey as well.  We both got by him for the first kill each.  Hipaa kept the pace going and soon I realized that the gap had been growing slightly.  A 7:49 pace for me and he was under that for sure.  Hand off to Stroganoff at the Exchange Zone.  I was met by encouraging brothers and a bottle of water.  Awesome!  One down, two to go.

At each exchange zone a bottle of water and the van teammates waited to witness the exchange.  Each man was working hard to exceed their anticipated pace.  The order of runners was Roscoe, Stroganoff, Roadie, Gold Digger,Breaker Breaker, and Dolph as the anchor.  Somehow the Mayor can drive and keep the pace for each runner in his head and we were withing minutes of each runner returning based on the math.  Amazing stuff!  After Dolph handed the slap bracelet off to Van one’s first runner JJ we could finally look for something to eat.  We found civilization nearby and settled for Cracker Barrel.  I was looking for a drug store because I wanted some sunscreen.  Once at the CB a few runners hit the bathroom to clean up before we were seated.  Everyone ordered their food and the wait began.  I am not a huge cracker barrel fan.  Comfort food is good but I like big portions.  I didn’t know what to order and was torn like an old sweater.I settled on a chef salad for some reason while everyone else was went with hot meals.    My salad came out first and I patiently waited for someone to tell me to go ahead and eat.  That order came from the Mayor so I started eating.  It takes a few minutes to eat a chef salad, but somehow I was finished before anyone else had anything to eat minus the biscuits and cornbread that came out.  We paid the tab and hit the road.  We skipped finding sunscreen, probably because the sun was starting to  recede in the sky.  We jumped on the interstate briefly and a few miles in there was a sign for a rest area.  Pull on in to that bad boy Mayor!  There were four stalls.  One of the stall was locked but no one was in there!  Dolph and I went full bore MacGuyver and picked the lock.  Thank goodness because we needed all four stalls.  Thank you SCDOT!

Shortly thereafter we pulled into Lake Marion High School shortly thereafter with full belly’s.  It was getting cooler out so the PAX unloaded their sleeping bags and/or inflatable pouch couches, otherwise known as the vagina sofa.  While a few PAX inflated their vagina’s with the wind, The Mayor, who is a veteran race driver, pulled out the portable and rechargeable miniature leaf blower and within seconds had a fully inflated vagina.  There were more vagina’s than expected.  Everyone got cozy in their beds to nap or read or listen or whatever.  Tool Time was out like a light.  Gold Digger was sort of deep breathing.  The rest were trying to sleep.  I think I saw a black couch pouch from BedPan get caught by a wind gust.  Lots of laughter followed.

The sleep was mostly in vain due to the nearby girls softball game  Those girls were chanting NONSTOP.  It was the teenage version of the soccer vuvuzela.  Nightfall descended on the high school and so did the men and women to the field house bathrooms.  The lines were long and the smells were awful.

It was close to the time that Short Sale was going to close out his second run so we loaded up to the entrance and awaited Short Sale to arrive.  It was dark but cool.  Short Sale came in with some other runners so it was sort of confusing but I almost immediately got two kills leaving from that EZ.  This was my longest run of the race at just under nine miles.  Traffic was heavier and it was very dark but I enjoyed the Pandora playlist and trying to get as many kills as possible.  A little over an hour later and I was at the EZ to hand off to Stroganoff.  Little did I know what had just happened as the Van one PAX awaited my arrival.
The following passage as written by the MAYOR:

It was at the end of our second transition in our second leg when it all happened. Most of the team was anxiously waiting stroganoff as he came in from one of his long runs. He had been having some issues with his stomach and had not been feeling good and had a long run on this leg. Dolph had grabbed a the water and headed to the cone area to wait on him. I was behind breaker breaker as he was walking the exchange. And then it happened. From the parking lot to the shoulder of the road was a sunken in 5 foot drainage ditch. On the surface it appeared to be terra firma, however, once breaker breaker boldly stepped forward it became quicksand. As breaker breaker went across, the momentum carried him because it was down (sunken)and he took one step and then another step and fell across on to the other side. Throughout mayors laughing, which attracted a myriad of folks at the exchange zone, Breaker Breaker Remained steadfast in his results. He never showed any emotion and was exemplary with his normal face. Mayor then quickly whipped out his flashlight and asked did he lose his shoes?  The reply came “hell yes I did.” The flashlight shown brightly on these two indention’s. Someone bent down and picked one up because it was reachable and the other one showed at least an 8 inch divot that all you could see was the back of the shoe. It was lost forever.  Something else also happened during this time. You may remember that stroganoff was coming in and had not been feeling well and while our van was gathered around laughing, stroganoff was near the van and feeling bad by himself. The water that Dolph had grabbed was completely forgotten and we abandoned stroganoff to his own until all the laughter had subsided.

You may think this the end of that story, but sometime later it was learned that Breaker Breaker had another pair of Crocs on.  He actually brought two pair!

The rest of the night was a combination of catnaps in the van and shivering.  I couldn’t get warm as I packed too lightly.  Stroganoff and I had some jacked up stomachs.  I felt nautious and we both were trying to figure out where to find a decent bathroom.  I tried at the above mentioned EZ.  It was a nice church and I asked the gentlemen where the bathroom was.  They told me and I went there and walked in to a sort of parlor outside the stalls.  There must have been ten guys lounging around like a frat house while in almost literally the same room other guys were in the stalls playing a symphony of “the sounds of dysentery”.  It made the bathroom scene from Dumb and Dumber seem like just a little gas.  I took a hard pass on that bathroom and prayed it could wait.

A few more stops along the way and we were headed through Monks Corner to the final exchange where Van one would finish up.  We parked in the area designated for vans but it was some distance from the actual exchange zone.  By this time it was probably 40 degrees.  With the exception of Breaker and Gold Digger, everyone else departed the van for a quiet spot without fire ant hills.  The Mayor had backed into a space that when you tried to get something out of the back of the van you had to watch out for the mound.  The Mayor got his inflatable vagina out again.  Roadie slept like a baby.  I think Dolph caught some Z’s.  Stroganoff wore out the porta jon’s three times in three hours.  There was a moth flying around the size of a small pterodactyl.  I don’t know how anyone could sleep with the constant porta jon doors slamming and the parking attendants talking up a storm.  At one point I heard a van turn on.  It was the FURY!  The Mayor’s vagina wasn’t warm enough so he went into the van to turn on some heat.  It was like an oven in there.  I packed up my sleeping bag and got ready to run.  All this time the phone service was nil and there weren’t any messages going through.  We estimated Short Sale’s finish time and we headed to the EZ, some more rested than others.

Short Sale came in hot and I took off for another decent pace and two kills.  I handed off to Stroganoff at daybreak.  We still didn’t have any coffee but at the next EZ a full grown man in a Tigger the Tiger suit was making coffee on the tailgate of his van.

Now Roadie’s third run leg was coming up and he was hoping that Hacksaw was going to run it for him since he was itching to run instead of drive.  That didn’t work out so Roadie was looking at the challenge ahead.  Roadie headed out for a plus seven mile leg.  We stopped the van at mile 3 and waited for him.  He was ahead of his pace and he took a bottle of water and soldiered on.  We drove to mile six and waited.  I asked if psychologically it would help or hurt to have the van there.  Before we discussed it the Mayor pulled off and when went to the EZ and waited for Roadie.  He made it back with a leg cramp and a killer attitude and a huge sense of accomplishment.  I think I speak for the rest of the PAX in van one that this was the highlight of the trip.  Roadie ran further than he ever has and completed all three of his legs.  It…was….awesome!

Gold Digger went out as usual and ran something crazy in the six minute mile range.  He came in hot to the second to last EZ and Breaker Breaker went out to try to catch Bedpan.  He had a solid third leg and he handed off to Dolph for the Glory leg.   We headed to the final EZ where the race ended and met up with the rest of our team.  We got out to see the taco’s and beer and the finish line.  We still didn’t have any sunscreen and this is where those of us wearing shorts thought we were in an episode of “When Animals Attack”.  The black flies started feasting on my legs which were already turning crispy red.  Dolph finished the race and both teams were 33rd and 34th.  Amazing!

A few beers and taco’s later and a group photo and we left to go to the hotel and clean up.  A nice time at night at the hotel saw a more normal schedule with dinners and basketball games.  The next morning Stroganoff we met for breakfast and QSource.  Stroganoff reserved the conference room for a great discussion on Shorties.

We left the hotel more or less rested and hit the road.  We had just gotten into Charlotte and gotten off 77 to 485 where a motorist in clear distress was flagging down cars.  The Mayor pulled over quickly and I jumped out to see what we could do to help.  The man didn’t speak much English but he only wanted directions to Charlotte.  I told him he was in Charlotte and told him where to go.  When I turned around every PAX in van one was right behind me getting my back just in case things went south!

That is a good way to end this (finally!)  F3 is about being their for each other whether you are in need or not.  We do crazy things together and the whole time think about how fortunate we are for the opportunity.  This was my first P200 (although I am a 3x veteran of the 50 mile relay!).  It was a fantastic experience to further bond with the brothers of F3 in Van One and all the other PAX that went out of their comfort zones to do something CSAUP.  I would do it again in a heartbeat.




Runner’s High

So the temps were low but the spirits were high as 9 men showed up for what was to be an epic morning run.

JJ placed the American Flag at about 0528 as the remaining PAX assembled beside the numerous Ford trucks in the lot.

At 0529 the Q took over and announced the route.  Gaston Day School Road, left on that road before New Hope (right after the row of Arborvitaes), right on Lee, left on New Hope, Right on Armstrong Park Drive, right on Armstrong Park Road which turns into Gaston Day School Road again.

We started at 0530 with a brisk pace.  YHC had the holeshot at the start but Diva, Gastone, Sister Act, and Monk put an end to that and started the breakaway.

Monk was being chased by YHC and Stroganoff.  At Armstrong Park Drive and New Hope there was someone waking and baking in their car and it took about 100 yards to get the putrid stench out of the air. (Where is Defib’s great smelling laundered clothes when you need them?)  Stroganoff was tired of running slow and passed YHC and Monk.

Clavin was pushing the rock and styling in his custom USPS running vest.

When we got back to start, Sister Act was already changed and ready for work.  When everyone returned we finished up with the Pledge, announcements, and prayer requests and the flock of men gave great praise to the Q for coming up with such an original route to run.

Announcements:  Gashouse Convergeance/4 year Anniversary at Folsom March 30th.
Mount Mitchell Hike in May (Gastone QIC)

Community Foundation Run April 13th

Prayer Requests:  Blades and Stones, each other (the PAX)

Always a pleasure.  Keep getting in that P200 training!


Heartbreak at the Pub

It was colder than expected at the PUB but 8 brave PAX showed anyway to warm their hearts with some personalized Valentine’s Day weinke’s that showed two different routes to run.  #haveityourway

Broke was scaring the P200 runners with various distance increases since the route was being changed.  Yikes!

Six chose the classic Pub route and two headed towards Martha Rivers and turned around and came back.

The Pub route has lots of elevation changes and it seemed to be a hit with some.  Monk led the way, followed by Broke and Sister Act.  Stroganoff, JJ, and YHC weren’t too far behind.

Breaker Breaker and Anthrax rocked out towards Martha’s House and returned a little staggered because Anthrax  went a little further on the route.

Finished with the Pledge of Allegiance

Roses are Red

Violets are Blue

You will run 5

Or the Sad Clown will get you.

Happy Valentines Day from the PUB!

Closed it out with a reminder to go get something for your spouse….

Announcements:  Sign up for the 50 Mile Relay CSAUP.

Prayer Requests:  Haiti, Stones and Blades, All the PAX of F3 Nation.

Always an honor to lead!

All who wander aren’t lost

Gastone asked YHC to Q the Coconut Horse and since my Sunday routine always starts with the horse so of course I agreed.

Whoopee was looking to start early with some EC Rucking so I accepted that and showed up at 0515, ready to go.  The rain/sleet was falling pretty good so when Whoopee showed up and parked beside me I greeted him with a grin and a gesture.

At 0530 we headed out on the normal route and got as far as we could before turning around for my official Q at 0630.  As we approached the HT we passed HushPuppy on a solo run.  Then Breaker Breaker passed by coming out of the HT.  At 0629 Linus showed up and we tried to coax him into the Ruck option as we had an extra Ruck between us.  He wanted to run so Whoopee and I headed off in the other direction.

We returned at 0715 or so and there were more cars than people in the parking lot.  COT only had four but when we entered Starbucks there were a total of 8 as ToolTime, Stroganoff, and Defib were now showing for the Q-Source discussions being led by Stroganoff.  Short Sale returned from a run and then our new PAX Compass showed up after a ten miler.  No one dared run under the tunnels of the greenway as the water was flowing fast this morning.  The discussions were excellent regarding language.  We discussed accountability, candor, love, and self-discipline.

F3 is a great thing.  Give it away.

Active Recovery

This morning was a crisp 25 degrees with clear skies. The Ghost Flag was there as was Bedpan’s dual flag shovel, although it was with a little more effort than usual to plant due to the frozen ground. Here is what happened…


With nine PAX at 0530 YHC called an Indian Run. We spotted some headlights coming in hot so we did a lap to return to pick up the late arrival but as usual Spiderman will not wait and he appeared in the first lap. Now with ten we completed another lap around the other side of the Pavilion and back to start for the warm up.

Rockette Hillbillies x 10

Dying Cockroaches x 20

Mosey to Main Street

Between each light post we alternated sprint, walk, lunge, mosey, lunge, backward lunge, mosey, Godfather Zombie walk. I learned from Bedpan that the Sports Center used to be a bowling alley before our time. Who knew?

Mosey to the Methodist church steps for two rounds of calf raises

Mosey to the parking deck. Lunge up the inclines and mosey the straights to the top.

Partner up for Dora 1,2,3

P1 runs steps to bottom and back while P2 completes:

100 Squats

200 LBC’s

300 Flutters

After this we held an Al Gore and discussed the life saving impact F3 had on F3 Picasso from Summerville. Think about the guy you haven’t EH’d yet while you read his story here: https://mailchi.mp/1dadf7fb1138/anazwdvf4r-1597373

Mosey to the McQuitter wall for alternating step ups and dips


Mosey to start for the Pledge of Allegiance and hold a two minute plank for time.

Lots of prayer requests: Our Nantan, Stone Cold’s father, Ethan Duft, EZ Rider’s family, Montross’ Aunt, Sister Acts Daughter, Whetstone blades and stones

Nameorama and COT

YHC has had a nagging injury so I modified and we did no burpees or merkins. When you are injured or dealing with something which we all are, STAY IN THE GAME! Focus on what you can do and not what you can’t. Mentally it makes it so much better instead of feeling sorry for yourself. If you can’t post to the first F, hit up the second and third F. A good option is the QSource discussions at 0730 Sundays at Crossroads and the Coconut Horse.

Sister Act said a CSAUP is in the works before the P200. Everyone get ready!

YHC with the Q at the Coconut on Sunday. Post somewhere and bring an FNG!

Always a pleasure to lead,


Waiting for the Six

It was 25 degrees at the PUB this morning,  F3 Gastonia’s premier weekday at 0530 Thursday morning running workout leaving from Publix.  YHC was fortunate to be on the Pub’s Christmas Card this year and all I had to do was Q the workout and write this marginal piece of journalism.

At 0529 there were  six of us ready to go and then here comes JJ.  As JJ sets up the American Flag Anthrax rolls in hot.  A very brief disclaimer began with me claiming that I am an idiot and there was agreement all around.  My people!

We started with the Pledge of Allegiance and then were off on the run.  Stroganoff and Breaker Breaker ran towards HT while the rest of us ran  5 miles down  Gaston Day School Road to S. New Hope and then into Gardner park and back up.

Defib was far and away out front today and most didn’t see him after he jetted out of the Hickory Tavern parking lot.  Yes it was dark but he was just that fast.  Anthrax and JJ were the second to last and announced that they got tired of slowing down to run with Tool Time and just ran ahead of him.   At the end of the run as we waited and waited for the six the sweat began to turn into ice on our foreheads and the chill was setting in.   Tool Time must have been really slow today as we never saw him come in.  We were all waiting and waiting and hypothermia was setting in so we went back to our warm cars and left.

It was an honor to lead today.  The PUB is yet another AO that is full of great guys and fellowship.  Aren’t they all?

Prayers for families and friends struggling with loss.

We reflected on the life of George Bush (41) and what a great hero, public servant, and humble and classy leader he was.   We could all try to be more like that.

Enjoy the Christmas Card!




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