F3 Gastonia

Fitness, Fellowship, Faith

Author: Sargento (page 1 of 7)

Why don’t we get in shape together?

The PAX has been pushing the rock strong all summer while YHC has withered away and gotten soft because of his self induced study restriction. Well that stuff has thankfully passed for now so it’s time! Time to get back to prime F3 shape.

17 other courageous HIM’s made it out this morning expecting something. Maybe what YHC delivered was enough to satisfy them for another day.

A ragged disclaimer was given but it’s ok, everyone here is a veteran.

Warm Up:

Bobby Hurley’s x20 OYO (and you thought it would be Goofballs)

Nolan Ryan’s x20 IC each side

Long mosey around the block with some pauses for planks and such until we gather at the bridge.

Bear crawl the wooden part of the bridge then karaoke left to the other bridge. 5 burpees OYO.

Crab walk the flat bridge and feel the burn! Mosey back across then karaoke right to the other bridge and across.

Bear crawl the wooden part of the bridge again then skip, yes skip, to the other bridge. Not so easy after all, was it Sister Act?!?

Mosey down the incline to the parking lot for the Thang.

Partner up for Dora 123.

100 Merkins, 200 Squats & 300 LBCs. Partner 1 exercises while #2 runs to the other end of the parking lot. Feel the sweat!

By this time, the time was growing short so we started the longish mosey back to where we started. Dolph led some flutterkicks while we waited on the 6. Also something else after that but I forget.

Time! Great work men, it was a pleasure to be back and you’ll be seeing a lot more of me, at least until solitary study confinement takes me away again.



Prayer Requests: Lynn Hamm, Pastor Brunson in Turkey

Announcements: F3 Pack? this Saturday at 6:30, Wanderer’s expected baby!,

CSAUP on the 25th, Cookout on the 25th at Sargento’s ( please DM me whether you’ll be there or not),

Tubing on the 18th

Mt. Hollywood AO on Mondays


5 Principles

Today was a great day at the Gashouse. Boudin asked if there was any extra credit the night before. Why not? When we got the Schiele there were already cars in the lot. Quiche and Sargento were already putting the miles in. Boudin, Stroganoff, and YHC went out at 0615 sharp for a little more than 3 mile run through Sherwood Forest before the workout. When we returned we found Linus and Rudolph doing some EC kettlebell work. Strong work!

Monk rolled in and said he had an FNG coming today. He was true to his word. We also had another FNG that rolled in with Tandem. At 0700 sharp I made sure to place extra stress on the disclaimer, especially the “U vs U” part and the “modify as needed”. We welcomed both and started with a pretty standard warmup. Apparently YHC doesn’t say “in cadence” and that deeply offended Quiche who was making strong mumblechatter about it. (He knew it was in cadence all along!)

Warm up: SSH, Squats, IW, LBC’s

Pain Lab PAX (8) split and went with Sargento and the boot camp PAX (12) went with Roscoe. We moseyed to the flag for the Pledge and set off to the back of the library.

Thing One: At the bottom do 5 burpees. Run towards the library up two sets of stairs for 10 squat jumps at the top. Run back down for 5 more burpees and then back up for 9, 8, 7, 6…1 jump squats. Kudo’s to Stroganoff for stressing the modify part with the 6. Boudin graciously followed orders and led some Mary and plank while the rest of us mortals finished up. Now for a word…We covered the 5 core principals of F3.

From 12 Rules for Life and Dr. Jordan B. Peterson…”Do one thing every day to improve yourself.” For the guys present this was probably accomplished already.

We then moseyed through the neighborhood to the Sherwood School track. The gate was closed. “Somebody is going to have to go back and get a sh*&load of dimes!” Quiche had to head out early so he moseyed back.

We opened the gate and continued our mosey to the playground for:

Thing Two: Murph Training

8 Pullups, 20 Merkins, 30 squats, run a lap x 3. Then…

Word #2 from Dr. Peterson…

“Treat Yourself As If You Were Someone You Were Responsible For Helping” “He whose life has a why can bear almost any how.”

You could help direct the world, on its careening trajectory, a bit more toward Heaven and a bit more away from Hell. Once having understood Hell,” particularly your own individual Hell” you could decide against going there or creating that. You could aim elsewhere. You could, in fact, devote your life to this. That would give you a Meaning, with a capital M. That would justify your miserable existence.

You could begin by treating yourself as if you were someone you were responsible for helping.

Thing #3. Five minutes of plank

Plank on elbows, arms, downward dog, while we discussed life.

During this time we learned that Monk is a counselor for teen girls and he was going to use the “He whose life has a why can bear almost any how.” Being the gracious guy I am I told him I would share my weinke with him after the workout. (I didn’t of course)

YHC asked for any news from the PAX while we were holding the plank and we learned that Yo Pauley is going on a mission trip and that Yo Adrian is driving. It is nice to see our younger PAX being true #HIM’s.

Mosey to church field. YHC asked Linus what he wanted to do out of respect for him being the new site Q. His choices were 50 burpees in 5 minutes or partner Dora. He wisely said partner Dora and the crowd of PAX went wild with adoration and praise.

Dora: Partner Up P1 runs up the hill to the other side of parking lot, P2 does…then switch

50 monkey humpers

100 seal jacks

150 Squats* *Somewhere around this time we had to jailbreak back to home due to time. We circled up at the Schiele and started the 200 Flutter Kicks to finish off the workout. The Pain Lab Pax rejoined the circle and joined in. YHC shared the theme of the day and concluded with “Hang around people who want what is best for you.” Again, I think the F3 guys have that covered.

Boudin showed his lack of decorum by questioning why we didn’t stop when his watch said 0800. All the regulars had to set him straight because they all knew the workout isn’t over until the First Presbyterian bells hadn’t rung yet!

Welcome FNG “Clear!” and “Friar”.

Nice to see the guys make a great effort today. There wasn’t a lot of mumble chatter. It is amazing how quickly an hour goes by when you are Q’ing a workout. We had so much more to do yet so little time!

We had 5 for Coffeerama at Panera. Mayor asked Yo Adrian what he does for a living. As he was explaining that he does instant replay for live sports, Yo Pauley said “He pushes colorful buttons”. #truth

YHC closed in prayer.

Thanks for the opportunity to lead as always.


Painlab  by Sargento (completed on the same day!!!)

So after Roscoe’s group split the Painlab crew moseyed to YHC’s M’s brick carrier to grab the coupons for today’s workout. Unlike other more elaborate Q’s, YHC like things to be straightforward and to the point. We’re going to use bricks today and that’s it!

Once we grabbed our gear, we moved to Frank’s Fortress of Solitude, popped in some rockin’ tunes and threw down the Thang.

The Deck of Death!!!

Nothing is better for creating great mumble chatter than going round and round picking cards anticipating what pain will be dealt next. It almost seems like DoD was created specifically for Painlab because you don’t have to run or have impact if you don’t want to. Here’s how it went.

Spades = Merkins

Hearts = Shoulder Presses

Diamonds = Back Flys

Clubs = Step Ups (each leg)

It was a lot of fun going through the deck especially when we’d get stuck on one deck for a few draws in a row. Feel the burn! Because we had several newer PAX and an FNG today, YHC made sure to cover the 5 Principles of F3 many times (completely independent of Roscoe) to help the men have a deeper understanding of who we are. Pretty sure all in attendance can recite all 5 now.

Once the DoD was done, we move on to a new routine YHC came across in his studies the night before…

The Bruce Lee

Do these exercises consecutively in cadence to 20 reps each:

American Hammers, Leg Raises, LBCs, Dying Cockroaches, Crunchy Frogs and 100s

We did almost two rounds of this before time was up to join the others.

It was a pleasure to lead today men. I look forward to get back to the Painlab soon.


Preblast – 2nd F Tubing on Saturday

All PAX and families! Tubing this Saturday will happen in two waves.

The first wave will leave from Target in Gastonia at 11:00. This group will plan to do either the short or long session of tubing. ToolTime is not the Q but will help coordinate that group.

The second wave will leave from Target at 1:00. This group will do only the short session of tubing. Sargento is Q so contact him with any questions.

This is the AO location:

Green River Cove Tubing – 5200 Green River Cove Rd, Saluda, NC 28773  

(828) 749-3781


Who needs a map?

Monk asked me to Q the Pub about a month ago. This was my first chance to do so due to my schedule. Be careful what you ask for. Some PAX had done extracurricular work earlier in the week and it was said that their arms “hurt too much to run”. YHC says there is no such thing! #sandyv

Pledge of Allegiance

Mosey, in fellowship formation, through the neighborhood where PTL, Spud and probably others live. The PAX was concerned that YHC didn’t know where we were going. Pfftt! As if!!! It was a pretty twisty, turning route, I’ll give you that. That’s why we had an experienced guide and a map men. Also I figured that because it was uncharted territory for most we would probably stay together. This was the case which allowed for a high degree of conversation, banter and encouragement. It was almost like a 2nd F event, my specialty. We finally made it back to the start. Great work men!

Announcements: Several 4th of July events out of region

Prayer Requests: college kids preparing for the journey, Boudin’s son’s shoulder


Action Heros

On this morning at Goat Island 13 men showed to know what the first workout of summer would bring. It’s the longest day of the year, hours of daylight that is, and this is the best way to get things off to a great start. YHC was wondering where the Mayor was and almost immediately he texted that he was on his way. Good job not fartsacking your highness.


Don Quixotes x15 IC

High Knees x15 IC

Moroccan Night Clubs x25 IC

Pledge of Allegiance

Let’s take a lap around the block. Wrap the mosey up at the base of the bridge. On the concrete part Crab Walk, wooden part Bear Crawl, then Crab Walk the rest of the concrete. Feel the burn! Fellowship mosey back to the other side for a quick history lesson on F3 Gashouse’s rich history of kayaking expertise on the South Fork.

Now that that’s over lets get back to it. Mosey across the street for the Thang.

The Charles Bronson – there was a time in the 80’s when Charles Bronson was a bad dude who starred in  several action movies. YHC hasn’t seen one minute of any of those movies or even be able to name one but there is an F3 routine named after him so lets give it a try.

At the bottom end of the grassy area downtown, sprint from the sidewalk up to even with the shovel flag. Once there do an army crawl up to the other sidewalk. At the sidewalk perform 50 Side Straddle Hops. Mosey back to the start and repeato but switch the exercise at the top each time for: 50 Merkins, 50 Burpees (this really sucked), 50 LBCs, 50 Jump Squats.

Take a lap around downtown but stop at the Gazebo of Pain to get shredded in the core area. On your six!

Flutterkicks x25 IC

Dying Cockroaches x25 IC

Oblique Crunches x17 IC each side

Repeato each for 3 rounds total. Oh yeah, that was grate!

Time’s up.

Prayer Requests: Tesla’s friend Mike Jenkins was in a car accident

Announcements: Tubing on the Green River July 14th – DM Sargento if you want to go, whole family is welcome!

My apologies for the delayed BB again men, I’ll do better with my timeliness. Until next time, Sargento is out!

I know I had it here somewhere!

Tuesday at the Storm can be a grab bag of fun sometimes. You never know what you’re going to get, no show Q’s, Mayor being Mayor and sometimes your weinke disappears. The latter is what happened to Sargento this morning. YHC ran the 4 miles from home to get in a little last minute training for his upcoming race and he’s sure the weinke left the house with him. YHC even checked his pockets a couple of times en route to make sure it was still there. Everything was ready, speaker for the tunes, weinke, PAX.

Warm Up:

Goofballs of course 1×5 IC I think

Don Quixotes x10 IC?

Gorilla Humpers x10 IC

Pledge of Allegiance

Mosey around the parking lot up and around to the big speed hump. There the PAX found YHC’s portable speaker and his weinke. Wait, where is the weinke? Dang, Q fail. Oh well, here goes.

The Thang:
AMERICA – an escalator doing 10, then 20 then 30 reps of each exercise.

A – American Hammers

M – Merkins

E – Flying Squirrels (there aren’t any good E exercises)

R – Rockette Dips

I – Imperial Rockette Walkers

C – Crab Walk Inch Worm

A – Annies (if you don’t know look it up)

There was a train somewhere in there so we did 5 burpees for that.

We had the good fortune to listen to YHC’s U2 playlist while pushing the rock in preparation for their upcoming concert. Some PAX didn’t fully embrace the tunes but that’s ok, YHC will bring something else that most wont’ like again soon I’m sure. The concert was killer by the way!

To wrap up we tried some Austin Ass Kickers. They’re hard to keep a rhythm with.

I think that was time.

Prayer Requests – Can’t remember (this is a great reason to get your BB done before too long) sorry men.

Moleskin – I love leading workouts and hopefully everyone doesn’t mind putting up with me from time to time. I don’t look forward to writing BBs though and it’s even harder when you’ve lost the weinke to refer back to. Better luck next time.


Was that a banjo I heard?!?

The first annual Gashouse river kayak/canoe/hoe down session happened on Saturday and fun was eventually had by all. YHC put it out on the calendar early in the year and posted on the comms networks leading up to the event. That was enough to bring out four PAX and one 2.0 for the event.

Reservations were attempting to be made leading up to the event but it was hard to get a handle on how many would show. YHC was gestimating 3-5 but there was no real way to know for sure #showtoknow . At the 11th hour JK2 contacted me to announce he had 6 kayaks, vests, paddles and anything else we’d need for our adventure. Score!

Once JK2 pulled up we all picked our ride and unloaded. After we got situated, YHC was first in the water, then Roscoe and Little Ceasar in their double, then JK2. We were having a good time getting used to the boats while the self proclaimed “experienced” kayaker fiddled with his boat. After several attempts at straining and grunting to get his foot setup right, Tesla had to deploy his secret weapon…JK2. Big fella figured out how to get the thing right and we were ready to roll. We thought… Tesla, being experienced, decided to take a sliding start into the river from the top of the put-in while already seated in his kayak. Sounded like a cool way to get things going. In actuality, it was a great way to cool Tesla off because upon entry he immediately listed to the right, flipped over and had to bail before he drowned. It was pretty freakin’ funny I do have to say! Once he regained his composure are emptied the water out of his ride we were finally ready to go.

The Q decided the party would head downriver because it had more bends and things to look at compared to the upstream route. It was a great day for being on the water and we made it all the way down to the Buster Boyd Bridge on Lake Wylie. Just kidding, it only seemed like it. We actually went down to one of the piers the city has built for fishing and what not, but it was still a 30 minute paddle. We saw some nice wildlife on the river and it was really nice being slightly away from the normal stuff we do. Going back upstream was harder of course but nothing a fit F3 man can’t handle. Roscoe had turned back a little early since he was moving some extra weight and of course beat us all back to the dock in plenty of time.

For a first run I’d say the kayaking trip was a hit. Next time let’s get some more men out there.

July’s outing will be to the Green River west of Shelby for tubing! Let’s talk it up and get a good caravan of clown cars for this trip!!!

Thank you for letting me serve as the 2nd F Q men. It’s a blast!!!

64.5 hours later…

On YHC’s VQ at Folsom 9 other HIMs showed for action. It was a beautiful, coolish morning to push the rock. As stragglers were trickling in, 5:30 happened so we got to it. I think I said a disclaimer.

Warm Up

Goofballs x 15IC (several didn’t know)

Don Quixotes x 15IC

Dying Cockroaches x 15IC

Monkey Humpers x 15IC

It’s hard to beat getting the blood pumping with great music playing along. Of course YHC came prepared with his trusty black box ready to make it happen. On tap was House of Pain’s aptly named “Jump Around”.  PAX would run in place and every time he says “Jump Around” do a jump squat. It really got going at the end!

Next up, Bear Crawl Ring of Fire! The PAX would bear crawl around the tennis net until the Q calls for recover. We made 3 laps total. At the end, hold plank while each takes a turn doing 10 Merkins. We made 2 rounds of this before we called it.

On tap for the black box is some Bring Sally Up. You know how it goes. Up, down, burn those abs!

Follow that with a  mosey up to the flag pole at the front of the park for the Pledge of Allegiance, then mosey back.

Once back to the tennis courts and partner up for Doracides! Yes, its the brutal, constant movement routine that keeps giving the pain. While partner one does suicide runs to the two light poles and the other end fence, partner does the exercise then switch up for cumulative reps of:

  • 100 CDDs
  • 200 Squats
  • 300 LBCs
  • 400 Air Presses

This one really got the blood pumping! Love it. Time’s up.

Announcements: 2nd F kayaking from Goat Island Saturday the 16th, others

Prayer Requests: the Self family, Bedpan’s sister in law, Def Leppard’s son, Abba’s shoulder recovery, Montross’ hip dysplacia

Thanks for the opportunity to lead at this active, awesome AO men. Keep up the energy and great things will continue to happen. I already look forward to the next time I get to lead or participate here in the northern part of our region. AYE!!!

It’s been a while

Even though the weather forecast the night before called for rain on this Yank morning, no precipitation was falling and 18 HIMs showed for a cheesy beatdown. For the last month the Sargento house has been dealing with a new puppy that always needs some care just as we’re about to walk out the door for a post. Today was no different and it made YHC forget the weinke. No worries, a few scribbles on the M’s stationary from her 2.0 chariot and we’re ready to go!

There was an FNG present so a full disclaimer was given. The Yank has had some new blood making it’s way to post lately and YHC had to introduce himself to several of the PAX. Keep EHing men!!!

Warm Up

Goof Balls x15IC (of course)

Don Quixot x15IC

Monkey Humpers x15IC

The weinke says to mosey so we head up to the front of the middle school. We do the Figure 8 a lot up here so YHC changed it up this time to do a round of Four Corner Excalator

The Thang:

First corner perform 10 merkins. 2nd corner 10 merkins & 20 flutter kicks, 3rd corner 10 merkins, 20 flutter kicks & 30 mountain climers, 4th corner 10 merkins, 20 flutter kicks, 30 mountain climbers and 40 squats. Plank for the 6.

That was so much fun lets do it again…in reverse! Good work men!!!

Mosey to the corner at the convenience store for 5 Monkey Humpers with the business end to traffic. Aye!

From here we’ll do the Route 66 with Bobby Hurley’s at each telephone pole. We even got a couple extras in there. Regroup at the parking lot for LBC mania until the 6 arrives.

Mosey to the 2.0 chariot, pick up a couple coupons and head for the Pit. 11’s from side to side will be the drill. CDDs on one side, WWI situps on the other side. As always the 11s give a great cardio push! 5 burpees for the train.

Fellowship mosey up and around then sprint to the last spot. Zombie walk down the street with lunges at each line. It’s a killer.

Mosey back to the start, waste a minute running steps. Time’s up.

Pledge of Allegiance

Prayer requests: Hunchback’s M’s surgery this week, Tiger’s M, Tiger, school kids with exams and EOGs

Announcements: Memorial Day Murph, Memorial Day Speed for Need, 2nd F at WWC this Thursday

Moleskin: It’s been a while since YHC Q’ed the Yank or any other AO. It’s good to be back. Once I get this half marathon training over with I’ll be a regular everywhere again. I appreciate the opportunity to lead. I miss you guys!!! Welcome FNG Tandem!!!


Stacked deck?

A beautiful morning for a beatdown at Goat Island. Actually the Island was locked due to high water levels, so we stayed on the mainland. It’s all good.

Brief disclaimer, I’m not a professional, etc.

Pledge of Allegiance

Dolph was hollering about some Floyd and Blackie’s so we moseyed that way. When we reached the back of the coffee shop parking lot we came upon what appeared to be a bunch of zombies (imagine a scene from The Walking Dead where they round a corner only to be blocked by walkers and have to find another way). These were really just the girls (mainly) from the bootcamp on a field trip it appeared. Keep moseying back to the green and finally to the gazebo of pain.

The Thang!

The Deck of Death (stacked version)!!!

Each suit in a deck of cards is an exercise, each card determines the number of reps. Aces are are a lap around the green and jokers give a choice of 14 burpees or a lap around the green.

Clubs – Burpees

Diamonds – Merkins

Hearts – LBCs

Spades – Squats

Mayor and his infinite wisdom immediately claimed that my choice of exercises was not imaginative enough. Maybe so but he still hated having to run around so much. Ice up son!!!

We had a good time with some excellent mumble chatter, especially when the PAX realized that the deck I was carrying wasn’t exactly even. Maybe there were a few extra cards to spice things up. How’s that for imagination Mayor?!?

Time ran out before we could finish everything, maybe we won’t do the warm up mosey next time. Great work men, it was an honor to lead you today! AYE!!!

Announcements: All have expired by now I think

Prayer requests: Breaker Breaker’s aunt Judy, Lynn Hamm chemo treatments, proms, college exams, year end finish for area schools

Thank you for the opportunity to lead today men.

Older posts

© 2018 F3 Gastonia

Theme by Anders NorenUp ↑