F3 Gastonia

Fitness, Fellowship, Faith

Author: Stone Cold (page 1 of 2)

A great Monday

It was 5:30 and we said the pledge.

After a short warm-up of 15 SSH IC, we moseyed to the park and gathered at the bottom of the hill next to the picnic shelter near the soccer fields.

We paired up and instructions were given.  P1 would run up the hill while P2 performed the exercise.  50 Burpees, 100 SSH, 150 Merkins, 200 WWI’s and 250 Squats.

Then headed to the picnic shelter for 15 Derkins, 15 Dips, 20 Derkins and 20 Dips.

Walked to the parking lot and did lunges, then sprinted, lunges and backward run to the end.  I heard a train whistle at some point so 5 burpees for everyone.

At the gate we did 50 LBC’s and moseyed to Snoballs and did 50 more.  Gastone led 25 Flutter Kicks IC.  15 IC Merkins and last but not least 15 Bobby Hurley’s.


My pleasure to lead this group.

The Pub

Was a chilly morning when we first got there but all of us warmed up very quickly.  At 5:30 we headed out to conquer the run.  Gastone and Monk led the way while Timeframe and I kept them in sight for most of the time.  We all did 5 miles and I want to thank these HIM’s for the push.

We said the Pledge.

Prayer requests for Timeframe’s parents and Monk’s daughter.

After reading Gastone’s post, I am glad he didn’t have to call anyone to post bail 🙂

Great work everyone and I cannot wait to Q The Pub in a few weeks with warmer weather and 15 HIMS!!!


Adopt a highway

YHC showed up and Gastone was already getting some work in.   At 5:30 we started with the pledge and then we ran.  Some ran 5 and some ran 3 and a half.  During the run, Clavin was on a mission to clean up Gastonia and Adopt a Highway.  If anyone is missing a Jaguars license plate or an NC plate, talk to Clavin he found them on Hoffamn Road.  Next week he may bring his metal detector and look for coins 🙂

I have been recovering from several ailments and send thanks to those who pushed me today.  Great work by everyone!


Prayers: Monks family, Timeframes family, Hushpuppy, Kiwi and the grieving families in Florida.

Today is a New Day

At 5:30 I went over the disclaimer for FNG (Jeremy Biddy) and it was time for the pledge.

20 Merkins IC

Moseyed to the flag pole near the clubhouse at the baseball fields and partnered up.  P1 would run while P2 did exercise.  They would switch when the partner got back.  We did three rounds with LBC’s, Merkins and Squats.
Then we headed to the paring lot and knocked out lunges to the second light pole and ran to the shelter.  At this point we did 10 Derkins IC, 50 step-ups, and 12 Derkins IC.  After a meander to the track we ran backwards to the pull-up bar.  5 pull-ups each while the PAX planked.  This was Omaha’d halfway into squats.

At this time we headed back to AO.

Prayers for Gastone’s family, the York County Sheriff’s Office and the family of Deputy Michael Doty.

Welcome FNG Bed Pan.

It was great to see so many HIMS show up, one of the largest Monday’s I can remember.  Remember, YOU can change the world by your example.

Merkin Factory

There were nine HIM’s for the warm-up

SSH 10 (IC)
Merkins 10(IC)
Then a slow mosey to the back where we picked up Spiderman for an even 10 and headed to the park.

Once in the parking lot, we started at one light posts and ran to the next for a merkin ladder. We perform20 merkins and ran back for 19, 18 and so on. After a few rounds I threw in an Omaha and we stopped the ladder 10.  Onto the shelter for 100 dips then moseyed to the pullup bar.  One at a time the men did 10 pullups while the PAX did an exercise of their choice.  I can’t remember them all but there were some monkey humpers, LBC’s and lunges to name a few.

At the trail intersection 5 burpees before making our way back to the shelter for 50 LBC’s, 50 dips and 50 LBC’s. Back to the parking lot for 20 yards of arms raised lunges followed by 5 burpees.  Time for an Indian Run, last man knocks out a burpee then runs to the front.

Paired up and P1 ran to the gate while P2 did merkins. Then we did LBC’s and headed back.

Prayer requests for Donovan and his family, and our F3 brothers.

I want to thank everyone for their hard work. It was an honor to lead.

And Begin

No FNG’s so we started with the pledge.

LBC’s 20 IC
Merkins 10 IC


Moseyed to the parking lot of the old Harris Teeter but on the way had to stop and grab a rock.  Once at the thing was to perform 5 reps of Merkins, LBC’s, Squat with a Shoulder Press (w/rock), WWII’s, SSH, Bicep Curls w/rock, and Burpees.  After those 1 lap around the building.  Rinse and report for 3 rounds.

Then we kept our rocks and walked to the parking lot and partnered up. P1 would run to street while P2 did exercise.  We used the same exercises as made sure everyone was completely happy.
Then we kept rocks and did lunges, Sprints w/o rocks, and more lunges.  We returned to rocks to their home and stopped by the bank wall for 20 Derkins, 15 Dips, 10 Derkins and 5 Dips.  Moseyed to Snowballs where Gastone led Flutters and we finished with American Hammers.

I pray that these men will leave as faster and stronger leaders to handle anything that life throws at them.

A Day to Remember

It appeared that the threat of rain this morning may have scared off some, but we must move forward.  There were no FNG’s so we started with the pledge.


20 SSH
20 Squats
20 Merkins
20 LBC’s
20 CDD

Continued warm-up to the Bellacino’s dock where we performed 2 rounds of dock jumps with lunges down the walkway.

Mosey to the front of Bellacino’s where we performed 23 Burpees (23 NYPD Officers killed on 9/11)

37 SSH  ( 37 Port Authority Officers killed on 9/11)

We partnered up and made our way to the front of the old Harris Teeter. P1 did merkins while P2 ran to Neal Hawkins.  Team total was originally 343 but I threw in an Omaha to 300, we will make up the 43 later.  (343 NYFD Firefighters killed on 9/11)

From there we ran around the parking lot and did two rounds of Indian Run.  The last man did 2 burpees and had to sprint to the front.  Thanks to Turtleman and Gastone for the push, I had to sprint half the parking lot since they decided to sprint as well.

We made up the 43 with some LBC’s

Lunges then sprints, then sprints and lunges.

1 minute rounds of Rocky Balboa (2 rounds)

More sprints and lunges.  While we were recovering, JK2 had some jokes about….well you can ask him.

Moved over to the Advanced Auto Parts dock (thanks Gastone for pointing it out) and we did 3 rounds of Merkins at the top.

Running low on time (and jokes) we moseyed back for 30 of the World Famous “Gastone Flutter Kicks”.

Once again I was honored to lead on Patriot’s Day.

Prayers for those affected by Harvey and Irma, and to the family, friends and colleagues of the victims of 9/11. We will NEVER FORGET!

Solar Eclipse Glasses Not Needed

Pledge and disclaimer

2 Burpees
LBC’s 20 IC
4 Burpees
Squats 20 IC
6 Burpees


Mosey to the wall in front of the bank
20 Derkins, 20 Dips, 10 Derkins, 10 Dips ( All OYO)


Mosey to the dock next to Bellacino’s (thanks Gastone)
Jump the dock then bearcrawl the wall and jog to the parking lot for 5 burpees. Repeat with 4 burpees, 3 burpees, 2 burpees and 1 burpee.


Walked to the front of the old Harris Teeter and did speed bump merkins (10 to 1)


Partnered up. While partner 1 ran the second did LBC’s and switched for 2 rounds.  Same idea with WWI’s, Flutter Kicks and Squats.


Split up and did 2 rounds of parking lot sprints.  (Turtleman enjoyed them so much he did 3 rounds)


Then lunged from one parking space line to the other with 10 burpees. Lunged back for 20 LBC’s.  Lunged back for 5 burpees.  On the way back, we lunged and bear crawled.


Moseyed back to the wall and OYO 10 Derkins and 10 Dips.  Back to Pelicans and circled up for 20 American Hammers and 20 LBC’s (OYO).


Announcements: Give 2 Give, Speed for Need, Special Olympics Burpeethon


Welcome FNG Pho Cotton.


I tried to focus on upper body since last week Gastone killed my legs and Shortsale gave me a sixpack!  Great work by everyone.


Red Light, Green Light

In the rain these HIMS were outstanding!

Merkin 10 IC

Ran down Riverwood Pkwy and stopped at Plantation Trail for 10 SSH.  Ran to River Ridge Drive for 20 SSH.

Continued on to Village Ridge Drive and ran up the hill stopping at each street lights for 5 Merkins.  Once we reached the top it was back to the bottom where we ran backwards to the first driveway on the left and did 5 Merkins (2 rounds).

We then ran to the parking lot of O’Reilly Auto Parts on Union and for some Mike Tysons.

Then onto the old Harris Teeter parking lot and split up into 3 groups and did 2 rounds of sprints.

Walking over to the front of Bellacino’s, we watched the traffic signal at Neal Hawkins/Union.  When we had a green light it was lunge time, but when it was red we had to stop and perform burpees.

Once we made it to the ATM, we did 5 squats near the road and ran to the building for 5 merkins.  Then 10 squats and 10 merkins. Then 15 squats and 15 merkins. Then 20 squats and 20 merkins.

Onto the wall in front of the bank where dips and derkins were crushed by these men.

At the completion, we were wet from the rain but stronger. Great job everyone!

It’s Summertime

After the pledge, we warmed up with 25IC Side Straddle Hops and 10IC Merkins.  We then moseyed to the park.

With the temperatures forecasted to reach 100 degrees this week,  what better number to pick for some partner exercises.  While partner 1 performs as many merkins as possible, partner 2 was doing lunges.  As a team they must complete 100 then mosey around the baseball fields.  The other four exercises were LBC’s, Side Straddle Hops, Derkins and Burpees.  After each round a lap around the fields.

Then we made it out to the parking lot and used parking space lines for side shuffling merkins with a quick run around light poles.

At the conclusion, a Jail Break was encouraged and a strong performance from JJ, Bulldog, Freight, Sargento and Splinter was seen.

When I Q I always try to punish, I mean push everyone and was not disappointed this morning.  I was very proud of everyone for working hard and making themselves stronger.

Special thanks to T-Square for the thirst quenching Mountain Spring Water.

It was also a pleasure to meet Splinter from F3 Sommerville and FNG (Zigzag).

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