F3 Gastonia

Fitness, Fellowship, Faith

Author: Tiger (page 1 of 2)

Post Flo at Hollywood

Eight HIMs posted in Mt Holly to get the week started right.  Heres how it went:

Warmup, SSH 15x, Imperial Walkers 10x, Cotton Pickers 15x, pledge.

Mosey to parking lot behind BBT, partner up for Dora.  100 diamond merkins, 200 flutter cruches, 300 Bobby Hurley.  Partner runs lap around the bank and switch.  Mosey to parking lot at wells fargo.  Blart introduced me to iron hulk at Mirdoryama a couple weeks ago.  That sucked, let’s do it.  Down for 1 merkin, back to feet for four shoulder press.  Down for two merkins, on feet for eight presses.  All the way 10 and 40.

Mosey back but detour to steps in front of community center for deep sea divers.  Five on each step, six steps to the top and back down.  Shoulders blasted by this point.  Those were really hard.  Mosey in front of school to benches.  10 step ups each leg, 25 dips, 15 step ups, 25 dips, 5 step ups, 25 dips.

22 for the Vets.  Time

Workout was hard today, shoulders gonna feel it for a while.  Pax worked hard today, great work.

Speed for need event Saturday, JJ5k, Burpeethon Oct 6.

Prayers requests: Shadrap son undergoing some medical testing Tuesday morning, Dallas family losing a young child from storm, my brother having some health problems, all recovering from the storm

YHC took us out.

As always, happy to be a part.


VQ at Mt Hollywood

Posting this for Orangeman who isn’t set up yet with account to post backblast

Orangeman first ever Q, and it was a tough one.

Warmup: SSH 21x, 3 burpee, Imperial Walkers 21x, 6 burpee, Morocan Night Clubs.  Mosey to parking lot behind BBT

VQ called for 11’s, hip slappers and big boy sit ups.  A little confusion in counting on a Monday morning, but Pax eventually got through it.

Mosey down main street to Glendale.  Take a left at Glendale to Veterans Park.  Pledge.  20 Dips Oyo on benches surrounding flag. Back to street.

Beauty about Glendale is that starting at Vet Park and heading back toward Main and beyond is a series of steep hills.  Q calls for run hill and stop at each side street for an exercise.  At  Main 10 merkins, next street 20 crunchy frogs and back to main for 10 merkins.  Back up hill for 20 crunchy frogs, and on to next side street for 30 I can’t remembers.  Back down hill for 20 crunchy frogs, up hill for 30 I can’t remembers, then up hill to next street for 40 stagger merkins. Back down hill for 30 I can’t remembers, and then up for 40 more stagger merkins.

Mosey back to middle school for burpees until time.

Nameorama, announcements, prayer requests, COT

Really good VQ by Orangeman, tough workout.  Hate to see what in store for his next one.



School Daze

11 Him’s posted at the Yank pre-Labor day, including one FNG we been working on for a while, welcome Tanner Smith – Slice.  Boudin stopped by for warm -up and pledge as he was getting in some miles still prepping for BRR.

Here’s how it went: warm up SSH x 10, cotton pickers x 10, imperial walkers x 10.  Pledge.

Mosey up main street hill take a right on Eagle to Belmont Central Elem.  On play ground beside school is large map of USA, that became “homebase”.  Normally homebase is a safe place, but in our case it was the site of repeated burpees.  All pax arrive at map for 10 burpees.  At each coner of play are Q had written an exercise in chalk and number of reps.  After each exercise, back to home base for 10 burpees.  Exercises were 10 merkin, 20 lbc, 30 American hammer, 40 cdd, 50 squat, 60 step ups, 70 SSH. Adding in 10 burpees after each set totaled 80 burpees.

Mosey out back side of school, beside Davis park and around to front of First Baptist Church.  10 burpees.  Reverse bear crawl up the steps from the side walk to the front doors of the church.  There are A LOT of steps, this pretty much elevated suck factor to extreme.  To add to the punishment, the steps are divided into three sets with a flat area in between, 50 big boy sit ups at each flat area then continue the reverse crawl up.  Once complete crawl back to side walk.  10 burpees for 100 total burpees.

Mosey back to Yank, had a couple minutes left for some more merkins and little flutter crunches.  Time.

Good push by all on a muggy morning.

Reminded everyone of spend for need event, JJ5K, Murph, Burpeethon.

Named FNG – welcome Tanner Smith!

Prayer requests – teacher students administrators in new school year, another shooting in Florida, all with thoughts of committing acts of violence

Always an honor


Coast to Coast

11 HIM showed at Midoryama on a hot day to push the rock, great effort by all.  Wojo feeling some back pain but didn’t let that stop him. Several showed early for EC.  Pizza Man and Sister Act took the Iron Pax challenge.

QIC called time and started with SSH and Don Q’s.

Midoryama has a main road that leads from entrance to the back soccer fields.  Series of street lights line from entrance to F3 parking lot on same side of road, six lights.  At parking lot lights switch to other side of road, seven lights to soccer fields.  Q leads PAX to first light nearest parking lot toward soccer fields.  Calls 40 merkins, then sprint to first light leading toward entrance.  Light is on PAX right side due to change in direction of lights from parking lot.  At that light Q calls 40 Bobby Hurleys.  Sprint toward soccer fields to second light on right, 40 diamond merkins.  Sprint opposite direction to second light on right for 20 lunges each leg.  Continue changing directions and running to next light in sequence.  Exercises called were wide arm merkins, low slow squats, stagger merkins left arm forward, lunge walk, stagger merkins right arm forward, calf raises, and military merkins, all 40 reps and continuing to change directions and run to next light in sequence.

Mosey to start for pledge.

Tough workout, due to exhausted arms (240 merkins total) and lots of running combined with hot temps.  PAX brought it those as usual.  Great work, hope you got money’s worth.

Good to have visit from Penny Pincher who normally posts in Ft Mill/Rock Hill area.

Lots of announcemnets, CSAUP and Sargento 2nd F on Aug 25, convergence at Fort on Aug 18, tubing Aug 18, Speed for need and JJ 5K in September, Burpeethon in Oct.

Prayer requests: kids, teachers, administrators starting new school year, those battling addiction.

Q ended in prayer.

Always an honor and a pleasure


Welcome to Mt Hollywood!!!

Mt Hollywoood is a go!!  Thanks to all who came out for the initial post of Gastonia’s newest AO.  Now the work begins to expand PAX numbers on that side of Gaston County.  Broke, Pizza Man and I pulled a recon mission a couple of weeks ago, but was in the day light, may be a few times around the area as we learn what works and what doesn’t, but the start was terrific.


SSH 10x, Goofballs 10x, burpees 5 OYO.  Pledge

Mosey downtown which is a little further that you may think, at least the PAX thought so, simmer down boys.  Stop at parking lot on Main St of medical practice. I had the Q at the Yank Saturday, and called for a few contra burpees, such a crowd pleaser lets do a few more.  Q calls 11’s, curb squats and  contra burpees.  Lots mumble chatter on this, gotta love the noise.  Once those done, let’s mosey across the street to the funeral home, seems appropriate.  Go to the retaining wall behind funeral home for planks with feet on wall.  Feet between 12″ and 18″ off ground.  Started in a line with inside middle running to outside and then outside to inside.

Move to inchworm planks.  Feet on wall and start with hand below shoulders, inch hands out as far in front of you as possible.  Called for three sets.  These are super difficult, but can’t have feet too low or too high, that eases the pressure on the abs.

Mosey from there to the bottom of Broke calls First Baptist Hill.  Three tiered hill that we ran, stopping at each side road for 10 squats.  Head back to middle school.

Have  a few minutes left so we went to one edge of paking lot, lunge to second parking space line and two Bobby Hurley’s to the other end.  Circle up for some abs, Pizza Man called little baby flutter crunches, Tool Time called V ups, Q called American Hammer, all 25x.

Finished with 22 for the Vets.

Hard workout today, way to push the rock gentlemen!!

Announcements: M led workout at Folsom Aug 11, CSAUP and fellowship on Aug 25, school supplies turned in by Wednesday.

Prayer requests: Sly and military members, Breaker ask to continue prayers for Lynn Hamm, Freight M having medical procedure, Tesla son returning to college.

Honored to have the opportunity to lead today



Sometimes things don’t work out as planned.  YHC got up early to be certain a new area of Belmont was open and available for the PAX to enjoy. Yep, all looks good.  On the Yank to meet Traveler for a few EC miles.  Back to the Yank a little before 0700 and meet Quiche, Tool Time, and Boudine completing some EC of their own.

Q calls time, no FNGs so quick disclaimer and lets get started.  Warmup was SSH x15, Don Q x15, 5 burpee OYO.  Pledge.  Let’s mosey.

Up Nichol’s hill and out Central Ave toward HT.  Nope, not stopping at HT this morning, head to the high school.  Decent amount of activity in the parking lot by the stadium, YHC checks the gate, same gate that was checked at 0600, locked now.  Mosey to the end of parking lot where there was an open gate. Q announces stadium steps and descends down the hill toward the field, feels just like the glory days.  That is until we approached and told that the South’s premier HS football program is holding media day, we need to find another place to go.  Of course a good Q always has a back up plan.  But as for me, I winged it.

Head back up the parking lot towards front of school.  Q sees long row of buses parked side by side.  Announce Dora 123, partner up and do 100 push ups, 200 LBC, 300 squat, partner takes a lap around the buses.  Just so happens that we are working in a parking lot with numbered spaces, 381, 382, etc.  Decision made to call the same burpee (contra, de-constructed, or whatever the evil move is called) in relation to last number of each space starting at 381. So one burpee at 381, lunge to next space with two burpees and 382, etc all the way to 10 at 390.  Q was a little overly optimistic on how long this would take, so we called the second Omaha at 0745 to begin the mosey back to the Yank.

Fun was had by all.

Announcements: M led workout at Folsom 0800 8/11, CSAUP 8/25 and Sargento house destruction that evening, Stop Soldier Suicide 5k/10k Speed for Need event, JKK 5K same day, collection of school supplies by Sparky

Prayer requests: Tool Time asks for prayers for Sly and all our military members

Tiger closed in prayer

Always a pleasure


Time to celebrate!!

The Yank may need to change name to Sun City soon as it has become the place to be for the over 50 crowd.  Or maybe they are the reason that the Yank is the original Varsity site because these men know how to push it!

No warmup, these men didn’t need it.  Mosey up the Nichol’s hill and take long way to the tennis courts at Davis Park.  Once at the courts the PAX realized they had been invited to a birthday party.  That’s right, my little Tiger Cub was celebrating his very first birthday!  His hospital name is Charlie, so we helped him celebrate with some Charli at the courts:

C  corner to corner with merkins, diamond merkins, wide arm merkins, and CDDs

H  hurpees

A  agassi

R  rampage (LBC, bear brawl the baseline, squat)

L  Lt Danger (lunge, lunge, squat, merkin along baseline)

I  Inch worm

Since first birthday was 7/07/18, we did three rounds, 7 reps first round, 7 reps second round, 18 reps third round.  Had to Omaha round three to have time for the E.

That’s right, Elevens, Tiger squats and Mike Tysons.

Mosey back to the flag.

If you aren’t familiar with some of the exercises give them a look.  This was a really tough workout, everybody pushed hard, great job men!!

Talked a little about blessings at the end, and how they may be shown in ways that we don’t recognize fully in the beginning.  I am 47 and have a one year old son.  When I first learned he was on the way I had nine months of sleepless nights.  It was hard on my wife because she was overjoyed at the new life growing during pregnancy, but she knew I was worried about finances, being too old to have a young son, etc.  But then this new life God us made his appearance, all the fear went away.  Charlie fills my heart everyday with joy, but it took me a while to get there.

Trust the Sky Q, he knows what he’s doing.

Remember tubing on Green River, DM Sargento and let him know if your going.

Remember in your prayers military members and public service workers


Special Edition at The Yank

The Yank is opening this Wednesday for a special Independence Day workout. Tesla will lead and follow the workout with a special ceremony.  6:30 Start time



Weather gave us a break at Midoryama, prob for last time for a while.  17 pax gathered for a good time.  Pledge.  Tool time takes off for a run, for the rest of us it went like this.

Merkins, LBC, Squat, Burpee 4 each to start.  Mosey to soccer field.  QIC had separated a deck of cards in three stacks including jokers (how many jokers in a deck?)  One stack was placed at one sideline, one in middle, the other at far sideline.  Spade=burpee, heart=merkin, club=squat, heart=LBC, Ace 15, king, 14, queen 13, jack 12, joker = run across front of neighboring field up the hill in the corner and back.  We started by drawing one card at near sideline performing task and then moving to the middle, and then far sideline.  Take two cards at each sideline to draw down stacks evenly.  Pax swore I replaced some cards with spades for extra burpees, truth never be told.  Somehow jokers kept appearing, again never know the truth.

Took a while to get through the deck, but we had a few minutes to spare, so we moseyed to near turd shack, for some wall planks.  Feet on the wall no more than 18 inches high and in plank position.  We started from the middle with two pax running around turd shack in opposite directions. Hold plank until your turn.  Chatter at all time high during this after the card beatdown.  Holding this plank is really tough.  Mosey back to the flag.

This was a really tough workout, everybody pushed it hard, great work gentlemen


Back at the flag we spoke briefly about decisions in our lives, and about how once we begin to feed our spirit with the good stuff, the evil one works that much harder to turn us from the good.  It is so important to feed our spirit daily and do our best to live well disciplined life.  We mentioned Galatians 5:22 Fruit of the spirit is love, joy, peace, kindness, goodness, faithfulness,s gentleness, and self control.

Announcements: Whetstone , The Forge 6:30 Wednesday at Grits n Greens, 2.0 workout at Folsom this Saturday, Grizzlies game this Friday (family friendly), kayaking Saturday in cramerton (Pax only), event at First Pres Gastonia June 22

Pray for Def Leopard son undergoing medical procedure within next week, Clark family who lost young son last week unexpectedly, brothers injured or maybe haven’t seen in a while.

Thank you all for the opportunity to  lead for a day


Confusion all around

JV showed up strong at Midoriyma. Must have been the humid afternoon, but Ash Pond forgot his name, Q forgot the pledge, and Hippa forgot to even show.  Even Boudin must have been confused because he did the whole workout with his weighted vest- respect!  On top of it all we even welcomed nine year old FNG, Michael forever to be known as Paperback Writer due to has affinity for the Beetles.  Workout went like this:


SSH X 10 IC, Toy Soldiers X 10, IC, 5 burpees OYO.

Mosey to big soccer field for 5 corners.  Run on paved walkway around soccer fields, at the start we did 10 Bobby Hurley, at first curve 10 merkins, at second curve run up hill 10 times (a real crowd pleaser) this is where Downtown joined us, at third curve 10 WWI, at fourth curve(end/beginning) 10 burpee.  Rinse repeat but sub 10 CDD for the hill.

Head to near turd shack for 20 hip slappers.  After hip slappers Q called for PAX to plank, except feet are on the wall instead of the ground.  While planking PAX at end takes a lap around the shack.  When he returns, second PAX goes.  Chatter was already rumbling, but this one got everyone talking, these were HARD!!!  Everyone happy to recover, cant have that, so Q called for 11’s, curb squats and Mike Tysons.  Make varsity out of this group.

Mosey back to start for 22 for the Vets.

This was tough workout, everyone pushed through, great work by all.

Announced speed for need event, Memorial day convergence, and 2.0 workout at Folsom 5/19.

Prayer request to continue praying for Breaker Breaker aunt and friend, Def Leopard son and his upcoming travel, Ash Pond M, Tiger M

As always, an honor to lead this group.


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