F3 Gastonia

Fitness, Fellowship, Faith

Author: Steven Ryhne (page 1 of 3)


Five men avoided the fartsack this morning! On a post murph day!

Warmup- SSH 10ic, Windmills 15ic

Mosey toward the entrance of the Folsom, on the way, a strong smell of a skunk, continue on to the flag for the pledge! Mosey across the road to Walmart!

Merkins, Big Boys, Squats, Burpees, and Lunges, X10! Then run a lap around Walmart, repeat 5 times!

Mosey back to the start, on the way that strong smell is still around. When we get back to the launch, volt called out for 15 merkins ic! While doing these, I look over and see a black and white cat coming up beside me, I yelled SKUNK! Hank takes off from a low end of a merkin like a rocket, yelling some words that I want repeat, I couldn’t finish for laughing! I apologized, but all through the day I would think of that and laugh!

Announcements- JJ5K, soldier suicide run, both on September 22nd

Prayer request- Stroganoff and family, each other, families

Thanks for the privilege of letting me lead!


It was an awesome morning to get outside! I pulled up to see Hacksaw running into the parking lot, getting in some EC, he gets to his truck, pulls out some weights and starts doing some curls! I think he’s a cyborg! 530 hits and we are ready to roll, start the warmup!

Windmills 12 ic, SSH 15 IC, then noticing we don’t have shovel flag present for the pledge, we head to the entrance of the park, pledge then head back!

Arriving back at the launch point, I drop the tailgate so we can all grab a block!

20 to 1

shoulder press




20 of each, 19 of each, so on down to 1! Finishing up at 605, we have time for some more block work! Mosey to the tennis court with block in hand for some 11s, thrusters on one side, which is a squat and press, and blockees on the other, from fence to the first light post! Didn’t quite get them all in, but the pax pushed hard and did a great job! Stripes has been going at it a week, and you would think he’s been there a year, getting it done!

I wanted to talk to the pax about being a light, and an example wherever God has you, encourage other men, be a leader! I look around and see a society that just doesn’t care or have any drive, and it’s being passed down to our children, but I do believe that we can do something about it! I think the biggest thing is for us to care! Be there, go out of your way to encourage and help others out, invite those men to a workout! Lord knows, you guys encourage me every day, and I’m thankful for it! Whatever you do, do choose to do nothing!

Prayer request- each other, our children starting school, society

Announcements- jj5k, SNF race, both September 22nd

thanks for the opportunity!


Shed of sorrows

10 showed at Folsom for a muggy morning beat down, delivered by the chief himself!


prayer request- each other, medicine woman’s leg, oompa ‘s family!

announcements- http://f3gastonia.com/2018/07/11/pre-brr-and-bourbon-chase-csaup/


Jj5k https://runsignup.com/Race/NC/Stanley/

The chief took us out!

Last day of the month!

  1. A few weeks back I noticed I didn’t have anyone signed up to Q the last 3 days of the month at Folsom! So I threw it out on our Folsom groupme, and two people stepped up, but the last day was open! I told them if I lead it, we will lunge a mile! That’s how we will end the month! Wrong! I tried it by myself, I completed a 1/4 mile and it was bad enough, I knew I wasn’t in good enough shape to get a mile, so a 1/4 mile it will be!

i pulled into Folsom earlier than normal, we had a few pax waiting, then a few more pulled in, including sister Act, after he post again this afternoon , he will have “37 POST” for the month of July! Good job Sister Act! Now let’s get started!


SSHx15, Windmill x10, mosey to the flag!

22 for the vets, pledge!

Mosey the parking lot next to the flag.

11s, burpees and merkins! Fellowship mosey to the crosswalk at the entrance of the park! From this point, lunge walk to the entrance of the animal shelter, that will be 1/4 mile!

Meet back at the truck, partner up and grab a block!

Patner 1 plank, partner 2 shoulder press x20, alternate 4sets!

About 1 minute left, partner 1 plank, partner 2, 20 curls one set!

Good work today’s men! Roadie, good job EHing! Welcome William Watson “ f3 Dirte’” !

Announcements- Wednesday nights Forge 630 to 730 at grits and greens!

Prayer request- Roadie’s nephew, each other, families!

Thanks for the opportunity!


Well, it’s the start of another month! Seems like they come faster and faster? Anyway, I pulled in Folsom at about 528, and the pax was ready! I got out of the truck, Medicine Woman asked if we needed gloves? I said yep! 10 burpees oyo! Then, 20 SSH, 15 hillbillies, warmup is over! Get a partner, one partner grab a block out of the back of my truck, and let’s mosey to the tennis courts! Before partnering up, we ALL will bear crawl to the edge of the first court, 5 merkins, crab walk to the next, 5 merkins, alternating to the end! Turn around and lunge ALL the way back!

Partner up! Partner 1 starts the exercise, while partner 2 runs, then alternate until completion!

200 curls

100 triceps

200 lbcs, with block! Requested by Huck!

200 shoulder presses

50 blockees!


As everyone was catching their breath, I wanted to talk about How The King stepped off His throne, went to the front line! Like a good King! And won the battle! Making a way for us to join Him in His kingdom, Wow! I take this for granted! Think of the best HIM you know, the one that you like to be around? The one you look up to? That shouldn’t hold a candle to how we feel about God! My prayer is that we long to be with God! And that we spend time with Him, as often as we can, because we can!

Announcements- 2.0 workout July 21st, Sister Acts one year anniversary Q Saturday!

Prayer request- families, God’s glory!

Thanks for allowing me to lead!




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More Blocks!

Well, business as usual! I pulled into Folsom a few minutes earlier then normal, with a good group of HIMs waiting for their instructions! Huck is quick to let me know it’s time to get started, upon his reminder, I call out 10 burpees oyo! Hold up, we have an fng! I’m reminded, disclaimer! Now we can do 10 burpees oyo! 15 toy soldiers ic, let’s mosey toward the flag at the entrance of Folsom. Along the way we stop at the fork in the road, for some merkins ic, continue to the flag. Arriving at the flag, let’s get in some lbcs while the six catches up, pledge, mosey back to the CARS! What someone brings to our attention Folsom has more cars then trucks? What has happened? Anyway everyone grab a block! And circle up for some 20 to 1, try to do this without putting the block down!

Shoulder press




We finish, and we have a couple of minutes left, mosey around the tennis courts!  Oompa joined back up with us at this point, and it’s time to name the fng! Welcome Matt Greene! From now on he will be known as CTD ( crash test dummy) !

Announcements: CSPAN will be the guess Q at Folsom this Saturday! Come out! Hike at grandfather mountain this Saturday, leaving from the gashouse at 0600 hours!

Prayer request: Self family, each other, Roadie for falling off the wagon!

Men, it’s always an honor to get to lead such and awesome group of men! You guys push me to be a better man, and I appreciate it! Thanks!

I took us out!





2.0 Friendly Workout

  1. So… a month or so back, we thought it would be a good idea to try to do a 2.0 friendly workout once a month, through the summer months! Today neing the first, It went better then i could have imagined!

I wanted to get the HIMs involved in leading these workouts, and they stepped up, and did an awesome job!

Whoopi kicked things off this morning, explaining to the 2.0s why we do what we do, why we push the ROCK! To better each other, to help one another to step up and be better men, dads, husbands, to push each other to follow Christ, and to be physically stronger! Then he led into a few warmup exercises, then mosey !

At this point Bedpan took over, stopping on our way to the Flag at the fork in the road. We did some crab walking, imperial walkers, seal jacks, then mosey to the flag!

Time for Montross! Hats off for the pledge! 22 for the vets, then some burpees! Mory back to the fork!

YHC found a hill near the fork, 10 spuats at the top of the hill then go down the hill, but you had to do it some other way then up right! Roll, crawl, flip, however you wanted, when you get to the bottom, sprit back to the top, x3! Then starting at the bottom, 10 lbcs, this time while going up, crawl/ crab walk, no walking or running going up! Spint back down the hill, repeat x3! Time to mosey!

Gumby took to the small lot that i hate! With a soccer ball in hand, he started us off! He threw the ball and everyone run for it, first one to get to it calls an exercise, then throws the ball for the next person to get, and call an exercise, repeating for 4 or so different exercises! Mosey!

Medicine Woman takes the lead ! Kids Vs Dads! Inch worm, kids lined up on one side, grown ups on the other! Lots of mumble chatter, there was a water hole right under myself and Whoopi, and Dolph wanted a favor from us when the mayor comes through, we gladly obliged, when Mayor got us, haystack! I think he returned the favor to Dolph later! Mosey!

Swimmer had our final stop, at the bottom parking lot ! We were running a little short on time, but he still got a few things in, rocky balboa’s, and lbcs? Time to mosey back to the start!

HIPAA and his 2.0 ran the pain lab this morning, looks like they put a beating on some of the pax, while Slaw led the way with 4 or 5 pax, running 4 miles and getting some exercises along the way!

We circled up, having to name so many new 2.0s and one Fng dad! We decided to split up into 2 groups to get this done! Then came together for the name o Rama! 56 total today, with the majority of that being 2.0s!

Announcements- Memorial Day 5k, Murph on Memorial also!

Prayer request- I’m like Huck on this one, God knows the spoken ones and the unspoken!

My son Madden took us out! Im a proud dad!

Sorry I didn’t post the names of all of those who were there today! YHC can not remember them all?

Today the pax came together to make this a success, and I am thankful! I personally know my boys looked forward to this all week! They had a blast, and so did the boy that came with us! Thank you all for leading and being the HIMs that the good Lord has called you to be! We will do this next month! I challenge all pax to invite someone to come and bring their 2.0s, or if you know a 2.0 that doesn’t have a HIM in there life, step up! and bring them along, be a mentor for someone else!

See you next time!

Proverbs 22:6




2.0 Friendly day at Folsom PreBlast

  1. About a month ago we had an idea to do a 2.0 friendly WO at Folsom! We will be doing this once a month through the summer, starting Saturday May 19th! I know personally that my boys love to come to a workout any chance they get! I love for them to be around my fellow f3 brothers, HIMs! Its good for them to be around good men, who work hard, love their wives and children and are there for one another at the drop of a hat! All of these are things that we see less and less of in our community! So, on May the 19 get up, bring your 2.0s and head to Folsom! If you dont have any 2.0s, we would still love for you to come! You can either help out with the Q, or there will be someone leading a running group at the same time!

Date- May 19th

Time- 7:00 am- 8:00 am

Afterward- breakfast at the Country Kitchen!

Contact me if you are interested in helping Q that morning, i would like to get the pax involved!



Proverbs 22:6


Last week the site Q at Folsom caught a lot of slack from the Folsom pax on the Good ole  GroupMe chat! So, I reminded the pax that I had the Q on Tuesday, go ahead and get it all out of your system,  because come Tuesday you want be able to pick up your phone! I tried to deliver!

Pulling in at Folsom, it was a good site to see! Medicine Woman getting his Ruck on! And the parking lot was pretty full for a Tuesday! 530 hits!

10 burpees oyo! Mumble chatter already!

Lets mosey, to the flag, pledge, mosey back to the “trucks”! Grab a Block!

20 to 1! If you put your block down during the the WO, that will cost you 5 burpees OYO!

20 squats

20 shoulder press

20 curls

20 triceps

then 19 each, 18 each, 17 each, you get the picture! Somewhere around the 16 rep mark, the burpees started for some of the pax! All of the Folsom pax pushed hard, hats off to Hank! I think that guy is a machine! Lots and lots of mumble chatter during this, I think some did burpees, to get a break from the blocks, weird?

5 minutes left, we have time for one more mosey!

Im very proud of these Folsom men, they are a solid group of HIMs, and I am blessed to be a part of!

Announcements: warrior dash, beginning of June, Memorial Day 5k, Memorial Day Murph! Adding a run/ruck day at Folsom on Wednesday

Prayer request: some unspoken, Allen Tate’s mother in law, Bedpans son, each other and families!

Thanks men, for letting me lead! See you in the gloom!


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