F3 Gastonia

Fitness, Fellowship, Faith

Author: Tesla (page 1 of 4)

Clearly we can see your nuts!

If Insanity is defined by repeating the same mistake multiple times then clearly this set of pax was nuts! Eminem straight outa metro showed up to deliver a painful reminder of that at The Yank Saturday morning . Went like this:

Mosey to school back entrance.  Warmup by moving down entranceway with walking imperial walkers, lunges and bunny hops.

Circle up for burpee escalator.  10 SSH, 1 burpee, 10 SSH, 2 burpees, 10 SSH, 3 burpees …. 10 SSH, 10 burpees.

Short mosey to school wall.  Two rounds: BTW with 5 hip slaps, PC, 10 donkey kicks, PC with air press, decline Peter Parker, PC with set of LaLanne.

By this point it was apparent a pattern had been set and WE were going to follow it! So we did along with the Nantan, kicking and screaming along

Grab some curb.  10 Mike Tysons, bear crawl across to opposite curb, walk back.  8 Tyson’s, bear crawl, walk back …. 2 Tyson’s, bear crawl, walk back.

Jog to picnic benches.  Three rounds: 10 derkins, 10 step ups each leg, 10 1-leg dips each leg, 10 1-leg LaLanne’s each leg (IC), 10 reverse grip inclines.

Mosey to fountain.  Five laps: down sidewalk, make a left, up the steps to Main Street, down Main to statue, turn left, bear crawl down steps, back to fountain.  Pause for 20 LBC’s each lap.  Most did 5 laps, a few did more.  Gold Digger did somewhere between 40-50.

Short trip to concrete pad (got to be a name for this spot, I’m sure) for plank, merkin and ab work to finish up.  Planks included John Travoltas, reverse planks, and reverse plank Peter Parkers.  Merkins included 10 Superman’s, 10 double wides and 10 merkin plank jack combo.  Ab work included dieing cockroach, dolly, Russian twist, and rosalita.


Repeats and repeats added up to beatdown delivered by our metro brother this morning. Wonderful fall morning though! So it was not as bad as it could have been. But it was bad!


From Eminem:

Thanks Tesla for the invite to Q and thanks to The Yank pax for the welcome.  Much appreciated!  Lots of fun and I look forward to coming back soon.

Uncle Roy’s flyover

For those of you who knew about the passing of my Uncle Roy a couple of weeks ago you probably were interested in the flyover that the US Air Force wanted to do for him. It was delayed because of bad weather on the day but we did it this morning over in Kannapolis over Bethpage Presbyterian Church where he grew up so many decades ago.

Wheels up Partner! IMG_1649

Another Tesla beat down in Belmont

So with all the races around and no hint of fall in the air Tesla takes the reins back at The Yank, this time with a few twists and turns as follows!


SSH X 20

IW X20

Copperhead Squats X 20

Merkins X 10

Mountain Climbers X 20

Mosey on over to the tennis court, took the pax by surprsise!

Jack Kevorkian time, aka partner assisted suicides.

Here’s the drill. Partner 1 runs suicides on the tennis court, baseline, midcourt, 3/4, baseline.

Partner 2: Called exercise until partner 1 finishes. Plank and wait for Q instructions.

Round 1: Diamond Merkins

Round 2: Jump squats

Round 3: CCDs

Round 4: LBCTs

Round 5: Hand release merkins

By now, pax was having some REAL fun! Especially on this crisp fall day (NOT!) which felt like mid August.

Return trip:

Mosey back to the corner of knowledge stopping at each street crossing.

Crossing 1 : SSH X 20

Crossing 2 : Squats X 20

Crossing 3: Regular merkins X 20

Crossing 4: Monkey humpers! (Note: This was on main street Belmont. You can only imagine!)

Corner of knowledge:

Inclined plank to hold six inches

Step ups X 10 each leg.

Rinse and repeat with step ups X 20

Mosey down to the playground.

Three sets:

10 pullups

10 merkins

10 squats.

Run to the top of he steps, 10 SSH.

Rinse and repeat

You knew it was coming!

Bear Crawl Slalom X 2 each to the pad.

4 minutes of Mary

Done and Pledge!


Great, great work today by everybody. Warm and humid. No hint of fall. Didn’t matter, we pushed on through. Great work by everybody. Welcome back Breaker, Breaker! Been awhile brother, always a pleasure to be with you! Figuring ot have a guest Q in Eminem late October from Metro. Be prepared!

Looking for Q spots from now to November. Step up!

Tesla out

Early Day at The Yank

So with the race for vets at 7:30 next to the AO YHC decided it was prudent to move The Yank up to 6:30 am start time and go for 45 minutes today since most of us were in the race. Worked out well! went something like this:


SSH X 20

2 burpees

IW X 20

4 burpees

Squats X 20

6 burpees

Moroccan Nightclubs X 20

8 burpees

Mountain Climbers X 20

10 Burpees

Mosey up to the Corner of Knowledge

Dips, step ups, and dirkins 3 -peat

10X, 15X, 20X

Move on down to the Field of Dreams,

Bear Crawl Slalom, 3X for everyone! Had a little lighter crowd so it took us three sets to get down the field. Which was good!

End of field “celebration”

SSH X 10

Merkins X 10

Rinse and repeat

Back down the field:

half way: 10 hand release merkins

End: 15 hand release merkins

Over to the playground  for some fun times and a “semi” Murph.

10 pullups

20 merkins

30 squats

run to the top of the stps and repeat


Adjourn to the pad for 5 minutes of Mary.

Run up to the race site.


Upbeat workout light on the run since we had a number of pax in the race. But still a pretty decent beatdown. Race went well , all Pax who were in finished and did well!  still a pretty warm day to do this. It might be fall one day!


Mt. Holly gets its first bear Crawl Slalom!

As the HIMs rolled in from various points throughout the Gaston region YHC was carefully scoping out the new AO for its suitability for various forms of punishment. As YHC tends to be bale to do a lot with a little this was a VERY useful time investment! The results were as follows:



SSH X 20

IW X 20

Copperhead squats X 20

Mountain climbers X 20

LBCs X 20

Burpee repeates between each exercise  2X4X6X10

Mosey down to the field for homage to the great Doctor Kevorkian and some partner assisted suicides.

Grab a partner and here we go.

Round 1:

P1 runs half the field drops and does 10 merkins. At the end does 20 merkins. Mosey back to P2.

P2 does merkins the whole time. Flapjack.

Round 2

Jump Squats X 10 X20 P1

Jump squats P2


Round 3

Hand release merkins X 5 X10 P1

Hand release merkins P2 Flapjack

Round 4

LBCs X10 X20 P1

LBCs P2. Flapjack

Triple nickel on the school hill.

Bottom: merkins X 5

Top: Dips X 5

Repeat 5 times.

Time for Bear Crawl slalom:

Round 1: Bear crawls

Round 2: Agility run.

2 sets at the end:

SSH X 10

Merkins X 10

Four corners time!

Mosey to corner 1 : 10 SSH

Mosey to corner 2 : 10 SSH, 10 merkins

Mosey to corner 3: 10 SSH, 10 merkins, 10 squats

Mosey to corner 4: 10 SSH, 10 merkins, 10 squats, 10 lBCTs

Time for COT:


Great work by the pax today. Mt. Hollywood claims its first FNG, welcome CDL! Named for his recruiting efforts in the transportation industry. Great to have you onboard! YHC, Tiger and Virus EHed him in Belmont at Bicycles and Beer Friday afternoon. It worked!

Put Mt. Hollywood on your rotation. There is more where this came from! We are here in the gloom for YOU!



Cramerton in the summer gloom

So the humidity and soup of the summer of ’18 continues unabated as we find ourselves in the middle of Dog Days. Just ask my lab Deke all about it! So as we gathered at The Yank and YHC took the lead it was another Holiday in Cambodia. Went like this:


SSH X 20

IW X 20

Copperhead squats X 20

Mountain Climbers X 20

Mosey to the backside and up the steps to the basketball courts.

Round 1:

Bear Crawl to from the baseline:

Stop 1 – Three point stripe, spider man merkins X 5

Stop2 – Centercourt, SPM X 5

Stop 3 – Three point stripe, SPM X 5

Stop 4 – baseline, SPM X 5

Lunge walk back

Round 2

Crabwalk to stops 1-4

Stop 1 – same as 1, 5 LBCTs each side

Stops 2 -4 , 5 LBCTs

Lunge walk back

Round 3

Broad jump to Stops 1-4

Each stop – CCDs X 5

Mosey back to the square down to the gazebo for a little something extra!

10 pull ups

10 Big Boy situps

10 plank jacks

Run to the top of the hill and repeat three more times.

Mosey over to the bridge for triple nickel

5 merkins

run the bridge

5 jump squats

Done and pledge!


Excellent push by the pax today. Another hot, humid morning. Just think about that when its January and 15 degrees guys! But everybody pushed it hard today and that was what it was all about! Great day to lead and be out there. We all got better.

Look forward to next time!


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!



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