F3 Gastonia

Fitness, Fellowship, Faith

Author: Tesla (page 1 of 4)

Tesla McBadass in the Twilight Zone

So as YHC rode up from Lake Wylie to the Yank AO things went from bright and sunny to very foggy, misty and frankly a little dark about the time he hit Southpoint Road. Driving on up it looked – and felt like another world from where I had left. I fully expected to hear Rod Serling’s voice announcing that we had all gone interdimensional. Would we see Bigfoot maybe? An alien spacecraft? Hitler? Stalin? Santa Clause maybe? Oh well, too late to turn back now! the rest went something like this:

COP on the park pad:

SSH X 20

2  alligator burpees OYO

IW X 20

4 alligator burpees OYO

Copperhead squats X 20

6 alligator burpees

Mountain Climbers X 20

8 alligator burpees

LBCs X 20

10 alligator burpees

Mosey up to the field of dreams fro some BLIMPS!

Partner up, P1 runs the length of the field and back, P2 does the exercise until P1 returns. Flapjack!


Lunges (jump variety)

Imperial Walkers


Plank Jacks


After we get through this, mosey up to the corner of Knowledge.


Step ups


Three sets: 10 X 15 X 20

Take a quick 10 counts, then do the following:

Broad jump down to the center stairs. frog hop to the end.

Mosey back. Train time, 5 burpees

Back to the field of dreams for a crowd fave, Bear Crawl slalom!

BCS to the end.

at the end:

SSH X 20

Morrocan nightclubs X 20

2 sets.

Mosey to the center of the field, 20 CCDs

Mosey to the end of the field: 20 merkins

Another train set of burpees.

Mosey over to hearbreak hill where I was CERTAIN we would encounter Bear Bryant in the zone!

Triple nickle

Mountain climbers X 5 (bottom)

LBCTs X 5 (top)

Bear may not have shown up but we did this to do one thing – get tougher in the 4th quarter!

Finish up with a round of pax led Mary for 5 minutes.

Mosey up to The Yank and do the pledge.


It was humid, very soupy and very difficult conditions. Looked and felt like the Twilight Zone. No Bigfoot. No aliens, no dictators or Santa Clause. Just a sweaty ball of man and one young  FNG. Welcome Thorpe! Named by YHC for his muti sport acumen. Football, soccer, baseball and basketball. You sir, are the greatest  athlete in the park today! look up Jim Thorpe and you’ll see why.

Honor and pleasure to lead this group. Need to put together a clown car for Revolution soon.





Burpees in Belmont

So comes the day that YHC is up at The Yank and after a posting in Lake Wylie F3 last Wednesday where we did a 59 burpee segment at The Abyss we figured it was time to spread the wealth a little in uptown Belmont! So here is how we accomplished that feat.

COP featuring a burpee ladder on the pad in the park

SSH X 20

2 burpees

IW X 20

4 burpees

about this time Tool Time was trying to EH a runner who said “next week” so we’ll see! Hope TT didn’t scare him off too bad.

Copperhead squats X 20

6 burpees

Mountain Climbers X 20

8 burpees

LBCs X 20

10 burpees

Mosey up to the Corner of Knowledge for partner work:

Round 1

P1: run to the other end of the school and do 10 merkins

P2: Step ups ’till P1 returns.


Round 2

P1: Run to the other end, 10 Mike Tysons

P2: Inclined merkins until P1 returns



Round 3

P1: Run to the other end and do 10 CDDs

P2: Step ups until P1 returns

Mosey down to the upper school lot.

Round 1: Burpee suicides: Run two lines, Nur one and do a burpee. All the way to the end.

Round 2: Squat suicides, same as above but 5 squats.

Mosey down to the filed of dreams for some REAL fun!

First things first, 5 burpees fro the train.

Four Corners in middle of the field

Corner 1 – Merkins X 10

Corner 2 – LBCs X 20

Corner 3 – Hand release merkins X 10

Corner 4 – plank jacks X 10 (each leg)

Return to center each time, 5 burpees .

One round for the pax. Then time for the Bear crawl IM!

Two rounds to the end, bear crawl and agility run.

SSH X 10

Moroccan nightclubs X 20

2 rounds

mosey back dropping at each pole:

1st: 5 hand release merkins

2nd: 10 LBCs

3rd: 10 merkins

mosey over to Heartbreak hill

Triple nickel:

bottom: Mountain Climbers X 5 (each leg)

run to the top

Jump squats X 5

Pretty well wiped out the Pax. Time for some pax called “Fountain Mary” to finish up with. Fonda called burpees.




We did a little today. Maybe more than a little? Could be! Welcome FNG Virus, a Sam’s Club recruit. Respect was the name of the game but YHC still holds the War Daddy monicker in F3 Gastonia. You guys want varsity play, come hang with the Respects at The Yank! It is a badass place when they are in town! Bring your A game and that means attitude!

Note on another development. Revolution is really taking off in Metro. had 45 out there Saturday with my Core bros and Black Men on the Run showing big time. I think we need to go over on Saturday in August just like core did and keep it growing. That community needs it and is responding!

Tool Time with the lead Saturday as YHC is on vacation. Need leadership the 28th. Wide Open. step up!




Special July 4th Edition of The Yank

With all the talk of convergances and races and clown cars at 4 am to show for 5:15 am beat down elsewhere YHC as site Q for The Yank decided to provide an alternative for any local pax on the Independence day. What started out just as an alternative to way early rising and traveling became something else. It went like this:


Burpee “ladder”, a Tesla favorite to start with:

SSH X 20, 2 burpees

IW X 20, 4 burpees

Sharon Towers X 20, 6 burpees

Mountain Climbers X 20, 8 burpees

LBCs X 20, 10 burpees

Mosey up to the Corner of Knowledge for partner work.

P1 – Run to the other end of the school and do 10 Mike Tysons

P2- Step ups till P1 returns then flapjack.

Round 2

P1 – Run to the other end, 10 hand release merkins

P2 – Dips till P1 returns


Mosey down to the field of Dreams

Four corners

Count off in 2s, each group hits a corner, does the called work then returns to the center for five burpees before moving on to the next corner

Corner 1 – 20 LBCs

Corner 2- 20 squats

Corner 3 – 20 merkins

Corner 4 – 20 CCD

1 round was plenty!

Bear crawl IM time!

All pax in plank while we do the following using pax as the “obstacle”

Round 1 – bear crawl

Round 2 – agility run

Round 3 – repeat bear crawl

Gets us to the end.

SSH X 10

5 Turkish getups

5 burpees for the train.

Everybody is blowing pretty good by now, a warm humid day in July is taking its toll! But there is more to do.

Mosey down to Heartbreak hill:

Triple Nickel time:

Bottom of the hill: Mountain Climbers X 5

Run the hill

Top: LBCs with a twist X 5

Repeat 5X

Mosey over to the pad for some warm down Mary. Off to the ceremony.


The end of the workout was just phase 1 of the event. After name o rama we headed over to the statue of The Yank for our work of the day. YHC had arranged for Senior Pastor and all around great guy and our Wednesday morning bible study to converge for the event which as we now is the recognition of American Independence from the crown 242 years ago. One reason YHC chose the 6:30 start aside from being a reasonable hour ot get up and get moving was that the group meets at 7:15 every Wednesday. Sam’s club as we call it! That went like this:

Gathered in front of The Yank each pax read aloud a portion of the Declaration Of Independence. That took a about 8 minutes.  And Mr. Jefferson used words we rarely see today. There was quite a nice crowd that gathered along with the bible study group who listened as the document was read just like it was 242 years ago in Philadelphia and across the colonies as word traveled through the territories. Not sure but i think only a small minority of folks gathered on the Belmont square had ever heard or read the entire Declaration. If you were not there i encourage you to do so very soon. It is a litany of the rights of man given by God and the evils of tyranny when those rights are usurped.

Upon this reading Pastor Sam gave a very eloquent, short sermon on who we are as a nation and that we are bound together in this great Experiment in self governance. He mentioned that we have always ben a divided people in many ways and he is right! But that we should endeavor now to appeal to as Lincoln said “the better angles of our nature” in this time of stark division, recognizing our rights do descend from God and that we owe to each other a decent respect for the free exercise of our thoughts and ideas which has been the core of American Exceptionalism that we honor on this day.

It was an action packed hour, the ceremony itself lasting @ 15 minutes but I think it made an impression on all who were there which was the intent. I can find no better place locally to do this than in front of that statue. YHC is prepared to make this an annual event even when the 4th falls on a Sunday. It is that important. Passing on the blessings of liberty is one of the core responsibilities we as men empowered to lead have.




Tesla McBadass and the First Day of Summer

So for the last few weeks YHC has been closing COTs in Metro and other places with a prayer of thanksgiving about us getting together to enjoy a humid, warm summer morning. Only of course to be corrected by some wiseass pax that it’s still spring. At my advancing age I have seen more summer’s than most so I know what summer is when I see it and feel it regardless of the date. And in my youth summer activities included but were not limited to cutting site lines on a survey crew, hauling and feeding cattle, and pulling tobacco in eastern NC. So YHC knows little bit about summer. And boys, we are THERE! So it was time to celebrate by bringing out a deluxe McBadass at The Yank yesterday morning. It went like this:


SSH X 20

IW X 20

Don Q X 20

Mosey up to the parking lot behind Cherub’s and a few other spots for the suicide drills, run two parking lines up and one back and do the called move to the end of the lot:

1st set: One burpee

2nd set: 5 jump squats.

10 Mike Tysons at the end

Mosey on up to the Stowe hose for another set of 10X, 15X,  20X repeats:

Fence squats (aka Tijuana Dreamers or as I call them, Trumpers!)


LBCs with a twist.

Mosey up to the next corner:

Another round of work:

Mountain climbers (10X, 15X)

Hand release merkins  (5X, 10X)

Squats (10X, 15X)

Mosey up to the Corner of Knowledge:

Step ups, Incline merkins, Dips

Repeat 10X, 15X, 20X

Mosey down to Heart Break Hill for some REAL work after all this warm up.

Welcome to the Numbers Game. Here are the numbers to remember:

10, 14, 18. Number of reps on the called exercise.

1, 2, 3. Number of hill runs between the reps.

1st set: Merkins (10, 14, 18) Hill runs( 1 following the 10, 2 following the 14, 3 following the 18)

2nd set: Squats, same as above.

Mosey up to the Field of dreams after these gassers!

We enter the 4th Quarter. As Bear Bryant said, winning is not imperative but getting tougher in the 4th quarter is! So here we go!

The IM slalom:

Bear Crawl (2X)

Agility run (1X)

Over the top (1X).

This got everybody pretty gassed as well!

Return as follows:

Backwards run 1/4 , drop and do 5 burpees

Backwards to the 1/2 point, drop and do 5 diamond merkins

Backwards to the 3/4 point, drop and do 10 real situps

Backwards to the end, 10 mountain climbers.

Mosey down to the fountain for some finishing up Mary by the pax,

Finish up and head for The Yank and the pledge.


Great work by the pax today. It was a really a pretty nice day with some breeze to cool us off. But yeah, its summer and its humid, and we are near the water so the humidity is magnified. We put in a hard roll today despite all that. If anybody took a nap, good for them! Anchorman let us know of a service opportunity for some special needs kids over at Crowders in July. Stay tuned to Twitter for that. I think its called Branch Camp.  They need some adult support mostly late afternoon as best I can tell but I bet they would take anything they could get. Reach out if you can.

Be looking for leadership next week. I’ll be reaching out for that. The Yank is Badass. Keep it that way!



Roy’s Day at The Yank

16 warriors ventured out into the humid Saturday morning rain forest that south Gaston County has become of late. There was a beatdown awaiting and it went like this as Quiche and Sargento rolled in late from a run to join us.

Mosey up the street to a secluded parking lot to see if Sargento and Quiche could find us for a COP and other activities;

SSH X 20

IW X20

Cherry Pickers X 20

Merkins X15

Peter Parker X 20

Mountain Climbers X 20

Burpee suicides in parking lot to end (run two spaces, back one, do a burpee)

Squat suicides in parking lot to end (run two spaces, back one, 5 squats)

Mosey on up to the first corner where Sargento and Quiche found us. YHC had an over/under on how long it would take them.

At corner:

Wall squats, jump squats, Mike Tysons, 3 sets 10X, 15X, 20X

Mosey on to the Middle School.

Partner up

P1 – Run one way to the end of the school walk, 10 hand release merkins

P2 – Run the opposite way to the Corner of knowledge, 20 American hammers.

10 handslap merkins each partner when they meet back at the start. Flapjack and repeat

Steups, inclined merkins, dips X 10 each

Burpee broad jumps to the first set of steps. Frog hop to the next. This was hard.

Return to where this started, the Corner of Knowledge

Line up for our signature event – Bear Crawl slalom. YHC decided with large number of pax to do this in the front of the middle school. Gave everybody one crawl which was a long crawl, then we did an agility run. then we did a simple hop over the rest of the planked pax.

10 SSH

10 regular squats

Mosey back to the Corner. Then mosey down to Heart Break Hill to finish off!

Set 1:

10 SSH

Run the hill

10 hand release merkins

Set 2:

10 SSH

Run the Hill

10 merkins

Set 3:

10 SSH

Run the hill

20 LBTC (LBCs with a twist)

Done, mosey to the Yank.


This was a pretty sold beat down. Everybody got their money’s worth for sure! YHC wanted it like that today. Dedicated the workout to my uncle Roy Fortner over in Huntersville who at 94 appears headed for a nursing home and I expect the end of his life on Earth, Just his WW II exploits alone are incredible. As a P-38 pilot he flew @ 20 escort missions with the 15th Air Force including the high level Ploesti missions in late summer 1944. Was promoted into an elite squadron doing Recon/BDA/OSS missions under direct command of the Operational Officer of the 15th (General Born). Flew a lot up the Danube and got shot at by the Russians as much as the Germans. Shot down three times, was MIA for about a week hiding out in Italian barns before a US I&R platoon rescued him. Led the 15th Air Force mission over Berlin March 24, 1945. Went on to an even bigger life from there. We’ll talk about that next week and we’ll do it because it is all about impact. He had it. We need to see what that really looks like to know what the words mean.

I hope he doesn’t linger in that damn home. If he can thrive OK. But his life is complete. We still have a lot to do. He is the standard for that in my world.


Spring has sprung at The Yank!

With some humidity and sunshine 10 men including 2 FNGs went about a bit of work in uptown Belmont this morning. YHC had a diabolical plan as I drove up Southpoint Road to mete out the beating that would improve the countenance of the pax which I figured to be ready for such an event. Turned out to be the case. Tiger though not here due to a conflict with Girls on the Run commitment had ably planted the shovel flag for us. Then we proceeded as follows:


SSH X 20

2 burpees OYO

IW X 20

4 burpees OYO

Squats X 20

6 burpees OYO

LBCs X 20

8 burpees OYO

Mountain Climbers X 20

10 burpees OYO

Mosey on up to the Field of dreams for some quality time with Jack Kevorkian, aka partner assisted suicide!

Round 1:

Partner 1: Run half way, drop and do 5 hand release merkins, all the way, 10 hrm.

Partner 2: merkins until P1 returns


Round 2

P1: WWI situps, 5X 1/2 way, 10X all the way, mosey back



Round 3:

P1: Jump squats X 5, then 10

P2: squats

Flap jacks

Round 4:

P1: Diamond merkins, 5X, 10X

P2: plank jacks

Mosey over to the Corner of Knowledge

Round 1:

Dips: 10X

Stepups: 5 each leg

Dirkins: 10

Round 2:

Dips 20X

step ups: 10 each leg

Dirkins 20X

Burpee broad jump down the path of the school building 1/2 way

Crunch Frogs rest of the way.

Mosey back to the Corner

Repeat Round 1 above, mosey back to the Field of Dreams

Time for the main event! Bear Crawl Slalom!

Arrive at the end:

2 sets: SSH X 10, Merkins X 10

Over to Heartbreak Hill for Triple nickel

5 burpees

run the hill

5 WWI situps

Gets us up to 7:57. Time for some Mary:

Fence squats X 20

Rosalita X 20

Done. Over to The Yank for the pledge


This was harder than it looked. Pax hung in well. Humidity took a toll and that was evident on the BCS. HBH was tough today. 2 FNGs! Welcome Wanderer, so named  for his frequent moves growing up in a military family. Dirt named for his rural Iowa background. Said something about being from the same town Clark Gable was from. But he looked more like Dirt than Gable to me! Again, great week for FNGs. Something about the warmer spring weather in the gloom maybe?  Pretty strong week which is awesome! Let’s keep it moving.




Goat Island Antics

Six warriors braved the ideal spring conditions at The Goat for beat down with Tesla. Looked like this:


SSH X 20

IW X 20

Mountain climbers X 20

Merkins X15

Take a lap around the square. Abba reports that “40 women” from the pay boot camp had just crossed the bridge so YHC decided not to get into that battle. So gatherd on the low side of the square for a series of BLIMP.

Burpees X 10

Run to the top of the hill and back down.

Lunges X 20

R&R the run.

IW X20


Merkins X 10


Plank jacks X 10


Squats X 20


Gather up by the gazebo

Pullups, dips, dirkins X10,  3 sets

after set 1 – lap

after set 2 – broad jump to the top, mosey back

after set 3 – bear crawl 1/2, crab walk 1/2

Everybody is getting their money’s worth by now so time to finish strong.

Triple Nickel across the bridge

Town side: jump squats X 5

Run the bridge

Island side: hand release merkins X 5

Finish up with:

Bar squats X 20

Mike Tysons X 10

LBCs X 20

2 sets.

Done. Mosey back to parking lot and pledge:


Good work by all Pax. Welcome FNG Homeboy, named for his home schooling experience. Seems to have been the week for FNGs! That is a good thing. F3 expansion now is nothing short of remarkable. Detroit and other spots in Michigan, parts of the west coats including some of the mean streets of the SF Peninsula area. Things are on the move!




Skeleton Crew at The Yank

Had a skeleton crew of 3 at The Yank with races and other distractions in the area. We made up for the numbers in effort and quality.


SSH X 20

IW X 20

Copperhead Squats X 20

Merkins X 20

Peter Parker X 20

Mosey to Stowe Corner

Wall squats, Mike Tysons, Jump squats 3 repeats, 10X, 15X, 20X

Mosey to 2nd corner

Merkins, plank jacks, WWII situps, same 10, 15, 20 repeats.

Mosey to corner of knowledge

dips, step ups, dirkins 10, 15, 20 repeats.

Mosey down to the Field of dreams for some BIMPS work

Burpees 10X, Karaoke to the other end of the field, mosey back.

IW X 10, backward run to the other end, mosey back

Merkins 10X, karaoke to the other end, mosey back.

Plank jacks, 10X, backwards run, mosey back.

Copperhead style squats 10X, run and hit the ground at each utility pole and back up to the other end. 5 drops. Rinse and repeat coming back.

Triple nickel on Heartbreak Hill: SSH, run to the top, hand release merkins.

On over to the playground for some additional torture!

3 rounds: Velocioraptors 10X, incline merkins 10X, run steps to the top and merkins 10X.

Time for Mary which included Roslalittas, Heels to heaven and Dollies.

Pledge and done,


Short on pax but great effort. Glad those that made it did. Solomon rucked. Hate it was a short group but glad for the participation we had at the race event today. Knew it would be like this so YHC was committed to the AO. Looks like Tiger is up next week and Breaker Breaker after that!

Be afraid, be VERY afraid!

Tesla out.


Varsity Beat down at the Goat

8 varsity players emerged from the gloom at Goat Island for a beat down Tesla style. Started out 7 strong.  Went like this:


SSH X 20

IW X 20

Mountain Climbers X 20

Merkins X 20

Mosey up the hill and to the old ball field and the stairway to heaven.

5 burpees for the train.

3 sets, 10, 15, 20


run to the top of the bleachers

Hand release merkins.

Down to the field to tour the bases

Bear crawl to first base.

Broad jump to second base

Crab walk to third base

Burpee broad jump home

Back to the bleachers

3 sets, 10,15, 20

steps ups  each leg

Run to the top of the bleachers

stagger arm Merkins.

Mosey back down to the gazebo aka the mosque as we find HIPPA there doing pull ups in his bomb suit! Seems he missed the 5:30 am out of Cramerton and couldn’t find us. So we found him.

We did this:

Pull ups X 10

dirkins X10

LBCs X 10

bottom of the green: 10 SSH

Top of the green: 10 plank jacks.

Rinse and repeat

Time for Mary in the grass:

Maktar Jhias X 10

Oblique crunches 10X each leg.



Great workout by everybody. Awesome morning to workout and great found out lost brother HIPPA in the gloom this morning! Everybody did well today, great work by all pax. Glad to get the back blast up so that the JV team can have a guide this afternoon. We are here for you brothers! Awesome group to lead. Looking forward to Saturday. There is more at The Yank where this came from.





Rainy Day at the Yank

YHC as site Q leads about once a month just to keep it fresh and get new leadership in the mix. Have been hearing a little about shaking things up so the drizzle provided the excuse to do so. Went like this:


SSH X 20

IW X 20

Merkins X 15

Squats X 20

Mosey up to the shelter for some grinding that consisted of

Merkins X10

Jump Squats X 10

Dips X 10

LBCs X10

Burpees X 10

Oblique crunches X 10 (each)

Dirkins  X 10

Step ups X 10 each leg

After round 1mosey to the playground for velociraptors and stairs with merkins (5X). Repeat 3 times

Round 2:  Mosey entire park and up to the field for Bear Crawl Slalom followed by  SSH (10)and squats (10) Agility run back.

Round 3 :  Run park to Heartbreak Hill for Triple nickel with star jacks and plank jacks bottom to top

Round 4: Finishing act, run back to the flag for COT!


Not a lot of rain to worry with. No melting. Crew showed very well today. Never did see the runners. but I am sure they came through. Maybe

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