F3 Gastonia

Fitness, Fellowship, Faith

Author: Steven Ryhne (page 1 of 4)

Coyote Joes

Seven men showed in the rainy gloom this morning and it was great! After a week off I thought, “I better bring it”!

Warmup- SSH 15ic, DonQs 12ic, Hillbilly 15ic, run 1 lap around the tennis courts!

Main course!

I pulled the trailer this morning, with blocks and deadlift bars!

partner up- partner 1, 15 deadlifts / partner 2 plank, rotating 4 sets a piece!

Run to the lower parking lot since it’s pretty long and has plenty of spaces. All pax lines up at the bottom on the first line, Bear crawl to 2 full parking lot doing 5 merkins at every other line! A lot of mumble chatter going on, so I knew all pax would love what’s coming! Bear crawl or crab walk back down, doing 5 burpees at every other line going back down! Even more mumble chatter, which I always take as a compliment!

Move to the bottom shelter, since our shoulders and arms were trashed, Dips 20ic! Then to finish things Moroccan nightclubs 60ic! Head back to the launch point! 22 for the vets!

Announcements- convergence Saturday, followed by 3rd F

Prayer request- All pax, unspoken request

Thank you men for letting me lead! I enjoyed it!




Last day/ All Star Workout

  1. Pulled into Folsom right on time, the chief and Huck where waiting patiently! Montross rolled in behind me, get out of the truck and get to work!



Show to know/ Roadie showed somewhere around here!

Prayer request- friends, family, other pax.

Ive had the privilege of being Folsom site Q for the past year, this group of men isn’t just some group that I exercise with, they are family! I believe without a doubt , if I need anything, whether it be moving something or someone to talk to, these guys are there! True HIMs! I am better for knowing them! Now on to the new Folsom site Q!………

last January I EHd a guy named Brandon Hastings, who became f3montross. He came and was hooked! At Folsom the guys like to joke around a little, and if you can take it and give it back, then you gonna do just fine! Well Montross takes it and dishes it out! He loves f3 and loves Folsom! He is one of those PAX who can get the others going, he is passionate about all 3 Fs, not just one, a leader of men! I am excited for this HIM to take the reins at Folsom!

Thanks again for the opportunity to lead!





8 men avoided the fartsack this beautiful  morning, all runners!

Announcements- Christmastown 5k, sign up soon!

Prayer request- Oompas family, safe travels for pax returning from relay, each other!

Getting stronger

We lifted things and are getting stronger ! Show to know!

Prayer request- Canup family, Darth Visor family and pax, our families

announcments- burpees by the lake! Christmas town 5k

Its always a pleasure to lead, thanks for allowing me to do so!



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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