F3 Gastonia

Fitness, Fellowship, Faith

Author: Stroganoff (page 1 of 8)

Let’s go to the track

Friday afternoon I posted on Twitter that there would be no weinke, no plan, no burpees, etc.  This was true until just before the workout.  Roscoe texted me he was going to run some EC before at 0545 (8 miles)….no way, I thought.  Actually, if I had woken up in time, I might have joined him but I did not….left it to Whoopee and Monk.  I did get to the Schiele in time for some EC Rucking just after 0600 and this allowed me to formulate my plan for the bootcamp.

Good crowd showed for Painlab and the Bootcamp.  Let’s get after it.

Quick warm up that included some SSH’s IC and Imperial Walkers IC….Short Sale decided to join us after his own EC.

Tiger took the Painlab group and YHC took the bootcamp group.

As we jogged out of the parking lot, Linus and Trivago were coming in from an EC mosey…..lots of EC today.

The Thang

We moseyed to the track at Grier from some in cadence reps and running as follows:

But first there was a train…..5 burpees OYO….so much for the no burpees

15 Merkins – 25 LBC’s – 15 Squats – Run half lap

15 Merkins – 30 LBC’s (oops) – 15 Squats – Run half lap

15 Merkins – 25 LBC’s – 15 Squats – Run half lap

15 Merkins – 25 LBC’s – 15 Squats – Run around track to the picnic table area

15 Dips – 10 Derkins – on track 20 lunges (per leg) – run lap around back to picnic tables

Rinse-Repeat two more times

10 Workins – 30 Flutter Kicks – 15 Monkey Humpers – Run half lap

Rinse-Repeat two more times

25 Moroccan Night Clubs – 25 Freddy Mercury’s – Run half lap


Mosey back to the Schiele – Time’s up

Good work men

Several prayer requests/announcements/name-o-rama

5 for Coffeeteria at Union Diner

I attempted to keep the workout moving, get in both some serious reps and add enough cardio to make it a struggle……it was a struggle for me.

As always, thanks for the opportunity to lead.

Until the next one….Aye!


Coconut Horse – Moron Recovery Run

It was a little gloomy.

TWO morons ran (slowly) for recovery. (Two others appeared for the Q Source).

Some others ran faster.  Fun was had by all.

We dodged the mud as well as possible.


Until the next one.

See you in the gloom.


Coconut Horse – It Rained & Was Gloomy

It was gloomy and raining at the start.

When I arrived, Diva was the only one in sight.  Two were already on the course and one would roll in late.

Diva did YHC a real solid by not leaving me behind.  No doubt it helped my pace on this gloomy morning.

We ran.  It was fun.

Two more showed up for Q Source.

Until the next one.  Aye!

See you in the gloom.


Star Wars Day at Gashouse

Another not so gloomy morning at Gashouse for a Star Wars Day beatdown.  The crowd may have been a little thin compared to some other Saturdays but Jedi’s don’t care about quantity, only quality.

No FNG’s so we went with a quick disclaimer before a very short warm-up:

SSH’s X 15 IC

Imperial Walkers X 15 IC

Time to split up the Bootcamp and Painlab and off we went.

The Thang

First, we had to gather our coupons that we were to carry throughout the workout:  a genuine (maybe not) Stormtrooper Helmet, a double-ended light saber and a standard light saber…..all legit.

We moseyed to the Sherwood Elementary track for part I of this Star Wars adventure:

Let’s do a Jedi lap that included running the long straight aways and lunge walking the short sides.  After that, we prepared for some modified Jack Webbs or Jar Jar’s that went like this:

10 Merkins – 5 Air Presses – Run across to other side of field

10 Merkins – 10 Air Presses – Run across to other side of field

10 Merkins – 15 Air Presses – Run across to other side of field

This continued until the last set of 30 Air Presses (How can air presses be so hard?)

Our Female Sith that we sometimes see at Sherwood showed up so we decided to mosey for Part II of the workout:

Mosey the long way up Dixon Rd and back down to First Pres to my favorite set of steps for some singles Dora 1-2-3:

100 Merkins in sets of 25 with running the steps in between; after the Jack Webbs/Jar-Jars, some us had to modify (YHC) and my sets were actually 25-25-20-15-15 but we got it down.

Second was 150 Flutter Kicks in sets of 50 with running the steps in between.

Last was 100 squats in 2 sets of 50 with running in between.

For the record, we still had our Jedi gear with us.

Time to Mosey to the Grier track for Part III which included a little Wolfpack/Jedi Grinder:

Monkey Humpers X 10 IC – Run half lap – 30 Mountain Climbers – Plank

Monkey Humpers X 10 IC – Run half lap – 30 Mountain Climbers – Plank

Mosey over to the picnic tables for 2 sets of the following:

Dips X 15 IC – Step ups X 20 IC – Derkins X 10 IC (I’m tired)

Time is winding down so it is time to make the Kessel Run back to the Schiele to catch up with the Painlab group.

We finished off together with 21 burpees in honor of Riley Howell, the young man who sacrificed himself for others during the shooting at UNCC this week.  F3 Waynesville (where Riley is from) asked the Nation to honor him with 21 burpees just before the COT at Saturday workouts as Riley was 21 years old.  We were honored to suffer through them for the cause.  Aye!


Announcements; Several prayer requests; Name-o-Rama

The moleskin:

I had not Q’d at Gashouse in a while so I was looking forward to it and attempted to mix it up with the Star Wars theme.  Thanks to Whoopee and Watts Up for the pre-workout Ruck, really enjoyed the fellowship and work.  As we have more than one of our PAX dealing with family issues, please remember them in our thoughts and prayers.  This past week marked 8 months since the passing of my father.  The Q Source has helped me reflect on these 8 months and how much F3 Gastonia has helped me to keep moving forward.  I have found more support and comfort from F3 than from any other source.  I am grateful and for this reason, I want us all to remember we have opportunities to impact and support each other.

Until the next one.  Aye!

See you in the gloom.


Living on the Edge at Coconut Horse

It wasn’t very gloomy.  In fact, it was quite nice.

We ran…..5 miles.

There was SV blood thanks to Sargento.

The Q went crazy and we ran the normal route in reverse……oh, the humanity and we all lived to tell about it.

4 for the Q Source after.

It was fun.

Until the next one.



It was wet…..

It was raining.  You never know how many will post in the rain but as usual, Folsom did not disappoint.

20 showed for a quick warm up with two catching up around the first stop of the workout.

Here’s what went down:

Two FNG’s so we went through the quick disclaimer.

Warm-Up that included 10 SSH’s IC followed by 10 Imperial Walkers IC.

Time to Mosey for The Thang

First stop for some IC work:

20 Mountain Climbers – 25 LBC’s

Short mosey to stop # 2 for a rinse-repeat of stop #1

Another mosey to the upper parking lot for some Stroganoff 22’s:

Same as 11’s except we’re adding up to 22 and alternating increasing/decreasing reps by 2:

20 Merkins – Run across parking lot – 2 Squats

Rinse/repeat until it has flipped to 2 Merkins – Run across parking lot – 20 squats (total of 110 each exercise)

Time to mosey back toward the lower parking lot with two stops along the way:

20 Mountain Climbers IC – 25 LBC’s IC (x 2)

At the bottom of the parking lot, time for some partner work:  Folsom 1-2-3 (Modified Dora):

Partner 1 – Performs exercise;  Partner 2 – Runs to grass island and back

Cumulative totals as follows:  100 Merkins – 200 Squats – 300 Flutter Kicks

Plenty of time left – we meandered to the closest covered picnic area for 3 sets of the following:

IC Dips X 15 – IC Step Ups X 20 (Rinse-Repeat for a total of 3 sets)

Time to mosey back to the Flag and finish off with some Mary from Dr. Seuss, Broke and Montross:

American Hammers – Freddy Mercury’s – Some type of awful scrunchies

Time is up.  Good work men.


For the FNG’s, we quickly went through the 5 tenets of F3 (well done here by the PAX)

Announcements:  50 Mile CSAUP next week; May 5 hike at Mt. Mitchell; BRR team(s); Convergence on March 30th at Folsom

Several prayer requests.

The Moleskin

The power of F3 continues to impact the men of Gaston County along with many other regions across the Nation.  Once again, I saw just how impactful you men are to others.  Great work; great encouragement.

Honored to lead this morning.

Until he next one.  See you in the gloom.  Aye!


F3 Gastonia 2019 Pre-Blast

2019 Pre-Blast Is Here.  What are you going to do with the next 365 days?

First, I just want to send many thanks out to the 2018 F3 Gastonia Leadership Team, Site Q’s and all the PAX.  It was quite a year of growth and impact. 

Second, I want to thank all of you for the opportunity to be the Nantan for 2019.  I am grateful and honored for the opportunity.  I am looking forward to what 2019 has in store for us.  We have a great group in place to help lead us on the 2019 journey.

Let’s be serious though, F3 is not about one person or even a small group, it’s about the entire PAX and what we accomplish collectively.  We are always looking for thoughts and ideas on how we can be more impactful. 

I plan to focus on several things in 2019 but one of the biggest will be encouraging personal growth.  That is, what are you doing to grow personally away from your weekly posts at workouts?  It’s easy for me to forget the mission of F3 is to “plant, grow and serve small workout groups for the invigoration of male community leadership.”  It’s not to have workouts to get in better shape, even though that is a huge byproduct of what happens.  It’s about impact (my word for 2018 by the way).  It’s about self-awareness, discipline and accountability.  We are compelled to help ourselves and each other be better in all facets of our lives, not just our physical well-being.  I have found reading to be the single biggest factor that has helped my personal growth and will be sharing books, podcasts, articles, etc throughout the year that I feel might be worthwhile to read or listen to. 

This was an extreme year for me personally, both high and low.  I experienced first hand the support that F3 gives to the PAX during the low after the loss of my Father.  I experienced the high of F3 as I completed the training required and ultimately finishing my first half marathon with several other PAX.  This is one of the reasons I felt compelled to get more involved in the leadership of our group.  I believe strongly that F3 can fill a void that is missing in many men’s lives.  Most of these men don’t even know it’s missing.  I didn’t realize it before F3.  I believe I’m a better man for it.  I believe there are many more out there we can positively impact. 

We can EH a few more and Kotter a few more to come back and get them more consistently to workouts and events.  We’ve had a lot of men show up 1 or 2 times and not come back.  This is something we can improve on. 

We have several new things happening with the first being the launch of the Q Source in our Region being led by Pizza Man.  He has already sent out details but please look to get involved in that.  We may be adding another workout, some Rucking events, CSAUP’s, 4th year anniversary (that’s hard to believe), Nation events, Speed for Need races, local races, 2nd & 3rd F opportunities, Community Service Opportunities, planned Whetstone growth, etc, etc. 

2019 can be a year where we all accelerate some or decelerate.  The decision is our own.  I need some help to continue to accelerate and am looking for help from all of you.  That man beside you tomorrow morning might be looking for that help.  You never know what is compelling someone to show up. 

See you in the gloom.



This is F3, where did you come from?

8 posted at the Coconut Horse this morning including FNG Compass.

I believe everyone that posted put in some EC.

Compass had seen us leaving from Harris Teeter on Sundays in the past and saw Roscoe and Myself running back toward the start this morning after some EC around Martha Rivers so he followed us to join in.  That’s what I’m talking about.

5 for Coffeeteria at Starbucks.  It was a Grande ole time (see what I did there?)

Until the next one.  Aye!


12 or 13 Days of Christmas?

15 showed in the gloom for the annual Stroganoff Christmas beat down with a side of Mayor for the Painlab.  A few did some EC running beforehand.

No FNG’s; quick disclaimer; pledge

Short warm-up that included the following:

SSH’s x 10 (IC)

Imperial Walkers x 12 (IC)

Split up for the Bootcamp and Painlab.

The Thang

Painlab Q’d by Mayor went as follows:

3:00 minute rounds of each exercise

Single/Double Arm Curls

Deadlifts – Release

Front Raise

Split Squat (Bulgarian) – Two rounds

Tricep Overhead Extension

SL Deadlift (Romanian)


Calf Raises

Bent Over Row


Press on Bench

Deck of Death:    10 Merkins; 10 ranger merkins; 25 diamond merkins; 10 incline merkins; 10 derkins; 25 Freddy mercury’s; 100 SSH’s

The Bootcamp Group moseyed to the Grier track for a dose of Stroganoff’s 12 Days of Christmas (or a baker’s dozen):

Day 1 – 1/2 Lap around the track

Day 2 – 12 Bobby Hurley’s

Day 3 – 12 Merkins

Day 4 – 12 LBC’s

Day 5 – 5 burpees

Day 6 – 12 Flutter Kicks

Dayy 7 – 12 Squats

Dayy 8 – 12 CDD’s

Day 9 – 12 Hillbillies

Day 10 – 12 Mt Climbers

Day 11 – 12 SSH’s

Day 12 – 100 Moroccan Nightclubs

The PAX worked through this quickly enough that we still had some time for an abbreviated Wolfpack Grinder.

10 Squats IC – Run. 1/2 lap – 25 Merkins

10 Squats IC – Run 1/2 lap – 50 LBC’s

Rinse & Repeat

By this time, we had worked our way back to the Schiele to finish with some Mary:

30 Flutter Kicks IC – 10 Dying Cockroaches IC

Good work men.

Bootcamp total reps and miles through the 12/13 days of Christmas:

~2 miles moseying

132 Bobby Hurleys; 170 merkins; 208 LBC’s; 40 burpees; 144 flutter kicks; 152 squats; 60 CDD’s; 48 hillbillies; 36 Mt. Climbers; 24 SSH’s; 100 Moroccan Nightclubs


Monday workouts coming up are scheduled for 0700 start times – Black Knight & Mt. Hollywood; Tuesday 0600 at The Storm

Many prayer requests.  Name-o-Rama.

The Moleskin

As always, it was an honor to lead the workout.  Thanks to Mayor for running  a great Painlab Q.  Great to see Jobu back out at the Gashouse.

Great work by all the Gastonia PAX that participated in the Belmont 5k or Half Marathon this morning.

We finished up with my annual book give away.  This year was the Four Agreements by Don Miguel Ruiz.  This is one of my favorite personal growth books.  The two I have given out the last two years were The Traveler’s Gift by Andy Andrews and Freedom from Fear by Mark Matteson.  If you don’t have them, I would encourage you to check them out.  I may have a copy or two in the back of my vehicle.  Ask me at the next post if you would like a copy.

Merry Christmas to all the PAX of F3 Gastonia.

Until the next one.  Aye!


Why F3?……a Personal Story of Hope & Support

An F3 Story.

Exactly two months ago today, my life changed in a dramatic way.  My Father passed away after a very short illness.  We received his diagnosis of Stage 4 Lung Cancer on August 20th, he died 13 days later on Sunday, September 2nd.  Those 13 days were a whirlwind of sadness, pain, agony, fear, anger, frustration, exhaustion, etc.  I could go on and on.

What does this have to do with F3 you might ask?

I have a terrific family, many friends (some far away) and acquaintances through Church, community organizations, from high school and college, work, etc.  Some of these people I have known for 35 – 40 years were not the first persons I thought of or the first persons to reach out to me.  As those 13 days were passing and I realized he was not going to recover, I found myself wanting to reach out to my F3 Brothers for support first.  Now, I did have support from my brother and mother but that is different.  Even with that, I was not really sharing with them what I was feeling or looking to them for support, I found myself wanting to support them more than looking for help from them.  I had support from some longtime friends but some were hours away.  As we’ve heard before in F3, proximity matters.  I had support from our Church and family as well but I found it to not be the same.

During those darkest moments of despair, the first persons that came to mind that I wanted to see and share my grief with were the guys I had been spending hours with in the gloom over the past 3 ½ years or so.  It was the guys I had spent nights out in the middle of nowhere and suffered through 30 hour relays with.  It was the guys that I had attended other visitations with to support another F3 brother in need.  It was the guys who helped push me up Crowder’s Mtn for a 2nd time during the Climb CSAUP.  It was the guys who might check on me if I haven’t been to one of my normal AO’s in a while.  It was the guys that helped me train for weeks and weeks to accomplish a half marathon for the first time this past Summer.  It was the guy who beat me in a 5 mile race by .7 seconds and won’t let me forget it.  It was the guys who I believe know me now better than some of the people I have known for 35 – 40 years.

The day after my Dad passed was the Labor Day Murph at Martha Rivers.  I wasn’t sure what to expect or if I could even get through it.  I decided to go….I decided I needed to go.  I needed to burn off some anger; I needed to start getting all this emotion out of my system.  I needed to see the men who inspire me to be better each day, who push me to be better.  I went through the entire workout without sharing it with anyone there even though a few guys knew from the previous day.  I struggled through it but got through it.  After the workout, Roscoe asked my permission to share with the group.  He did and at that moment, you guys lifted me up.  For the first time, I personally experienced the power of the shield lock.  I had been on the outside of this before in the last 3 ½ years, but never the reason for it.  I immediately felt different.  I felt supported.  I did not feel alone.  I felt like I would endure whatever was to come in the coming weeks and months.

The visitation was one of the hardest days of my life.  However, the burden was lightened for myself and my family (especially my Mother) as so many of you came through to pay your respects.  My Mother knows how much F3 means to me and she was thrilled to meet so many of you and hear about how some of you got your F3 Names.  She actually smiled during some of those explanations and introductions.  We were overwhelmed with the support.  If you ever wondered about moments like this and if your words of support, notes, texts, phone calls, etc. make a difference.  I can assure you they do make a difference.

Every day since September 2nd has been a struggle.  Each day brings a new thought, memory, count (as in today marks two months), level of sadness, joy, anger, despair, hope and fear. It sucks.  But I know I am not alone.

When I first showed up at the Schiele in April 2015, I had no idea where this would take me.  Something told me I should go and it’s been one of the best decisions of my life.  Maybe someone knew why I would need this group in the coming years, maybe it was just luck, I don’t know.

Men have lots of struggles these days and one of the biggest is loneliness and lack of connection with other like-minded men.  F3 can be the cure for this.  It has been for me.

With my faith, I believe I would have eventually struggled through the last 2 months.  Without F3, I’m sure it would have been more difficult and less hopeful as I would not have had the workouts and fellowship to help me get to this point.

I will never get over this but time and the support from so many will help me begin to heal a little more each day so I can get past the pain to move on toward the great memories and lessons I have from my Dad.

Last thing I want to share is something I’ve learned about the F3 Rock.  We get better by pushing the rock each day and helping each other push the rock.  We also have the opportunity to pause when needed to be the rock of support for those in need.  You guys have proven this to me over the past 2 months and I thank you.

I challenge all of us to continue to spread the word about F3.  I’m sure there are more men out there like us who would benefit from this.  They know something is missing, they just don’t know exactly what it is.  We can help others in the same manner you all have helped me.

See you soon again in the gloom.



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