F3 Gastonia

Fitness, Fellowship, Faith

Author: Time Frame (page 1 of 2)

Scout Camp Post

As some of you know Dr Feelgood is the scoutmaster at the prestigious Troop 11 Boy Scout troop and Timeframe is ASM same troop.  The troop is always signed up for camp on the week of the 4th of July and this year is no exception.

So there we were at camp at 5:20am Thursday morning when Feelgood shakes my tent and in a firm whisper says “Timeframe! You want to post?”.  I am up and ready by 5:30 to turn beautiful Camp Bud Schiele into an AO.

No warm up, disclaimer, or pleage.  In our defense we say the pledge alot at camp.

The thang:

Mosey from the campsite the long road way to the lower parking lot where the cars are so Feelgood can grab a phone charger.

Mosey back to the shelter beside the Health Lodge for some sweating.

100 each-



SSH’s single count



Mosey back to camp and time for reveille.

Thank you Feelgood for your awesome attitude, service to the boys of troop 11, and waking me up for some F3 fun.  You are an inspiration.



June 28…Goat Island

It was a fine Thursday morning at the Goat as YHC arrived.  9 HIM’s + me showed in the soupy June air for the regular morning beatdown.  Here’s what this edition featured.

5:30 and lets go!



SSH x 20

Goofballs x 15

Mosey to bottom of stairs behind post office for Burpees x 10

Climb stairs toe risers x 5 each stair

Plank at top for 6

Mosey to gazebo for mary:

A little foggy as to what exactly we did here but it involved Captain Thors (picked this one up off of Billy Madison), LBC’s, Leg Raises, and Heel Touches.

Mosey across bridge to park..Omaha!  Park was full of ladies pushing the rock.  Didn’t want to interfere so back across bridge to field for some 11’s.

11’s were Merkins bottom sidewalk and Squats top sidewalk.  This hurt quite a bit (at least for me).  These awesome HIM’s made it look easy.

Back across bridge to empty park and to picnic tables.

3 sets of:

Step ups x 20, 15, 10

Derkins x 15, 10, 5

Dips x 20, 15, 10

Back to gazebo for more Mary:

Yet again a little foggy but this included:

More LBC’s, Captain Thors, LBC’S, Heels Touches, Box Cutters with reach up (picked this one up off of Short Sale who is always good for a new ab exercise), and Merkins.

My watch said we put in 3.28 miles.  Not bad!

And time!

Great group as always this am.  It is truly my honor to be whatever small part of such a great organization with such a valid mission.  The guys were inspirational and uplifting as always and I am humbled by all of you.

Prayers for a Dr. procedure for Tesla.

I just want to give a shout out to Billy Madison.  Thank you for being such a great HIM and an inspirational figure to me since my joining F3.  Our loss is truly Jacksonville’s gain.  Brother, we hope to see you when you are back around these parts in the gloom.  If and when we make it to Jacksonville we will give you a shout.  Peace, blessings, good health, and our love and prayers be with you and your family in your new endeavors.   Keep pushing the rock brother.

Until next time, humbled and honored,




Good Morn’ Gentlemen 5-21-18 05:30

It was a fine morning to conquer the fartsack and push on that rock.  Was thrilled to see 7 PAX show with the same thing in mind.  With warmer temps and 200% humidity we were ready to go at 05:30.



SSHx 20

Mosey to the lower end of the park for the Thang.

The Thang:

Partner up for 8 exercises.  P1 stays for AMRAP, P2 runs across parking lot and back (approx 100′)…. switch. x3 per station.

Excercises were;




Monkey Humprs



Toe Risers

Heels to Heaven

We made it through roughly 1.5 times.

Mosey back and 06:15.


Prayers for family in Bessemer City restaurant killing.

For us, our families, and the people we affect today.


Murph 07:00 Snowballs Memorial Day morning.


Great to see Clavin back out this am.  Welcome back brother. Way to push.

All PAX worked hard, pushed, were inspirational, and just as awesome as always.  I will never take that for granted.  It’s what keeps me coming back.

Thank you all for being exactly what I need to start the day in such a great way.  You are all such a blessing.





Snowballs. Wed, Apr 18. 5:30am.

12 + me of Gastonia’s strongest and finest #HIMs conquered the fartsack for some rock pushing on a beautiful Wednesday morning.  The stars were out in all their heavenly glory and it seemed to be a perfect morning to better ourselves and encourage the men around us.  Glad to see Clavin made it out this am.  He says that he missed the comradery of the HIMs.  I understand that for sure.  BIG shout out to HIPAA for the impromptu pain lab Q.  That is a him acting like a #HIM.  Great work gentlemen.

5:30 on the clock and time to do this.

SSHx20 (ic)

Imperial Walkersx20 (ic)

mosey the long way around to the lit area in the center of the ballfields

The Thang:

Partner up….P1 does as many reps as possible while P2 runs out to the parking lot, up the sidewalk, and back making a loop and switch…x3 for each called exercise.

Heels to Heaven


This was a good workout.




Mosey to the shelter

Arm squatsx15

Bad joke from Spiderman

Arm squatsx10

Another bad joke from Spiderman and other Pax

Arm squatsx5

Meander to parking lot for some Mary

Flutter kicksx25

Box cuttersx20 (changing direction every 5)

Mosey to snowballs


Almost went into OT but PAX had stuff to do so we dismissed.



Awesome work, encouragement, attitudes, and all around great start to the day.  You guys are WAAY better than coffee.  HIPAA and Clavin kind of hit on something that I thought was a good idea.  Maybe a Pain Lab through the week.  I personally know of several other PAX that would be interested and show more regular if this was an option.  Clavin, great to see you out.  HIPAA, nice work with the impromptu Q.  All the PAX was an inspiration.  True gentlemen in every aspect.  I have been blessed more than you know by all of you.




The number 7 is a very prominent figure in Bible.  This number, or multiples of it, show up in the scriptures somewhere in the range of 700 times and it always means the same thing, completeness.  The first Example of this is in Genesis 1 with the creation taking 7 days to complete giving us the 7 day week which is used world wide.  Another example of this can be found in Exodus with the command for Leprous Naaman to bathe in the Jordan River 7 times to complete cleansing. And still another in Revelation with the 7 churches that represent the completeness of the Body of Christ.  Again Joshua was instructed to march around the walls of Jericho 7 times to complete his mission and overcome their walls.  There and many more where those came from.

The Biblical number associated with man is 6 symbolizing our falling short of the completeness and holiness of God. Interestingly enough, man was created on the 6th day.   It is also appointed to man to work for 6 days a week and rest 1, Gods rest that Tool Time was talking about.  It is the number of imperfection that is man without God.  No matter how we try, we just can’t keep up all by ourselves.  Man is not God, just as 6 is not 7.

The gathering of 14 HIM’s in the gloom at The Storm this morning was an impressive showing.  Filled with real men who are making investments in themselves for the betterment of their families and communities.  Men of impact.  These are men that know that we are all 6’s without the One.  We all know that here in F3, we are forever trying to not be the 6.  Aye!

5:30….let’s invest!


Warm up:

High knees x 20 ==>

SSH x 20

Goofballs x 20==>

SSH x 20

Mosey around back side of parking lot to covered and lit area in turn 4 of the soccer field.

The thang= The Walls of Jericho;

Turn 1 = merkins x 15

Turn 2 = Squats x 15

Turn 3 = CCD’s x 15

Turn 4 = LBC’s x 50

All of the above x 7

Some went an 8th time due to unclear Q instruction.  Q fail.  I will put you down for EC.

Flutter kick x25 until 6 that was really not the 6 arrived.

Somewhere around the 4th lap was a train= 5 burpees.


LBC’s x 50

Oblique crunches x 20 each side

LBC’ x 50

Get your butt of the grounds with a twist. I’m not going to explain.  Show to know or feel free to ask. x 20

LBC’s x 50

Mosey one last lap around the soccer field.

Mosey back to start and time.

Big thank you to Mayor and the HIMs at the Storm for the opportunity to push the rock this am.  It’s a big honor to be part of, no matter how small, such an outstanding group of real men.  You have all in your own individual way helped me be a better husband, father, employee, and friend.  The honor is all mine.

See y’all in the gloom.



Slay’n Dragons

It all started on Monday morning when Hurricane Gastone came through snowballs with very little consideration that at some point in the day we may need to use our legs.  This workout caused me to whine a little more than I would like.  After the beat down of epic proportions had been administered the question of who is going to fill the open Q opportunities arose and several volunteered, mostly to avoid another beating like we had just received.

After the Cot I was chatting with the Hurricane himself and he was telling me that we should find what it is that gives up the most difficulty and do it until it gets easier.  This was a great piece of advise and got me to thinking about what in life is good and healthy that gives the most difficulty, or the dragons that we all need to slay.  We all have them.

As far as the workout goes and according to the regular mumble chatter during them it was evident that the PAX and myself had some common dragons to slay.

5:30, let the slaying begin:


20 SSH (IC, 4 count)

20 Goofballs (IC, 4 count)

5 Burpees (oyo)

Mosey to Gastone’s Hill.  This was the site of the brutal beat down from just days before.

5 burpees x 12 mailboxes = 60 burpees

At the top of the hill;

50 LBC’s

10 Merkins

Coming back down the hill and at the mailboxes;

20 Monkey Humpers

20 Squats

20 Monkey Humpers

20 Squats

30 Monkey Humpers

30 Squats

40 Monkey Humpers

40 Sqauats

30 Monkey Humpers

30 Squats

20 Monkey Humpers

6:00– Whoopee had to leave.

Mosey to the Doller General parking lot;

Bear crawl across side parking lot, 10 Squats, crab crawl back x 3.  (Clavin got some EC here and did a 4th round.)  We have some different dragons it would seem.

Mosey across Food Lion parking to stairs where we jumped 2 footed up the stairs.

Continue to curb in front of old Harris Teeter/Lowes Foods where we jumped 2 footed x 10.

Mosey back to Snowballs for a wall sit until the 6 arrived.

50 LBC’s

Gastome led Flutter Kicks til 30.

Times up, Dead dragons.  Whoopee said during the workout that they never stood a chance.



2nd F at Lake Wylie Bowl and Bounce for the families this coming Friday.  Please contact Sargento so he can reserve the lanes.

YMCA workday this coming Saturday morning at 9.

Sunday F3 Dads at the Chutes at Crowders Ridge.   Please sign up online.  Just google “chutes Crowders Ridge” at you will get there.

April 14 Speed for Need Community Foundation run.  Please sign up online.  It’s $20 plus a $2 fee.  Please select speedforneedf3 in the drop down for affiliations.

If you know someone who used to come to F3 and you haven’t seen them in a while, a Kotter, shoot them a call just to say hello.


Kiwi to return.

EZ Rider

Us, families, and communities to be protected from the adversary by the Armor of GOD.


The point of the workout for the day is that we all have our own unique set of dragons.  It may be big or small.  Some thing of activity that is difficult.  If we can meet that challenge with the vigor and enthusiasm that was shown by all of the awesome gentlemen known as the PAX, we can move that much closer to being the HIMS that out familys, communities, employers, and friends deserve for us to be and that GOD is calling us to be.

The pleasure and honor was all mine this workout guys.  You are all an inspiration to me.



2/2/18 — Day 14 — 5:30am

Upon arrival this am at 5:25 the PAX was gathering under the shelter of the Pavilion.  With the ground elsewhere still damp from the recent rain I took it as a suggestion that they prefer drier ground.  Me too gentlemen.  Whoopee wearing a 20lb weighted vest and Boudin wearing a ruck pack (it looked to me like it was full of books and not those delicious Louisiana boudin sausages), it looked to me that there may have been some early EC rucking.  The weather and the PAX was in good spirits this morning and ready to go.


No FNG’s or disclaimer


Warm up:

20 SSH

20 Goofballs

Mosey to the parking deck by way of the “circle of life” or as I called it “the art tree thing”, around it 2 times until the 6 arrived, and on to the 2nd floor of the parking deck.

The Thang Part 1

Last week Boudin Q’d at the Storm and introduced the San Antonio Shuffle.  This is a lunge with both legs, 2 merkins, and 4 plank jax.  I thought it was great so we did this the width of the parking deck.

50 LBC’s

5 Burpees for the train

San Antonio shuffle back across.

I feel like I’m leaving something out here..hey, Im going from memory here….word!?

Mosey to the top of the parking deck and back.

The Thang Part 2:

Partner up.  P1 stays and does said exercise.  P2 runs up the ramp and around to and down the stairs…and switch x 3.

LBC’s (Roadie good 10 count)

Merkins (Squirt good 10 count)

Squats (Slaw 10 count…we have some work to do here)

Mountain Climbers

Mary: (Someone asked me “why ya buggin?” 80’s reference which brought back images of Stroganoff in pink Daisy Duke shorts at the 80’s party in Oct.  Hmmmm?  Some things are hard to recover from but we shall prevail.)

25 Flutter Kicks

25 In and Outs

40 LBC’s

20 Freddie Mercury’s

The Thang Part 3:

Back to the aforementioned “tree of life”, aka “art tree thing”.

20 Dips (the PAX was relentless in letting me know I need to give the proper set of instructions before the move it there own short bus kind of way.)

20 SSH

20 Dips (Better count this time…somewhat)

5 Burpees for the Ambulance

5 Burpees for the passing Ford Taurus (Slaw seemed to really enjoy this part.  He’s an animal!)

Sargento wanted to do 5 more for the planted living tree but since it was not moving, blowing a horn, or hurt I vetoed the proposition.  I like the enthusiasm though.

Return to the Pavilion:

20 Derkins

20 more Derkins

50 LBC’s

Times Up!


2/18/18 — F3 Dads at the Chutes at Crowders Ridge.  $13 per person.  Please sign up beforehand on the website.

There is a bowling night coming up at Lake Wylie Bowl and Bounce coming up.  I apologize for not remembering the date but Sargento is heading this up.


Kiwi is showing improvement.  Is out of ICU and in a room now.  Not talking as of yet but making snide remarks on notes which means he has his sense of humor which is a good thing.

Bandit’s son if I get this correct has gotten into the Naval Academy and will be playing baseball there.  Please correct me if this is not totally accurate.  Please send congrats his way as this is awesome news.  So very blessed.


In a time in my life when I really needed to make some positive changes I was praying for something, some help, some inspiration, LORD please help! HE sent me F3 and it has been amazing to see the change in my family, marriage, children, and work life.  If you HIMS ever question the impact of yourselves in the community, please know. The honor is all mine that I can call you friend.

God bless you all,




No wenkie, no Q, 7 HIMS in the snow…here we go!

After a couple of days of being snowed in, a little cabin fever was setting in.  Calvin called this afternoon to see if we should take our 2.0’s (Google and Cap’n Crunch) to Madoryama and I thought it was a great idea.  We show a touch before 5 to a locked gate and no other Pax besides the 4 of us to be found.  We jumped out of the truck to shake out some of the wiggles and get started.  To our very pleasant surprise in comes Tiger.

5:30 to 5:35 was the Timeframe.  Let’s get started with and impromptu Q.  This is the best I can remember and am sure of some mistakes and omissions.

warm up:

SSH x 20  IC (1,2,3. 1, like that)

In comes Billy Madison and his 2.0 (Lil Beast)

Inperial Walkers x 20

Merkins x 15

LBC’s x 50

Burpees x 5

SSH x 20 for Billy Madison and Lil Beast

Pledge looking at the sticker of the American flag on the back of Clavins truck

The thang:

mosey the long way to the shelter beside the turd shack:

Stepups x 20

Dips x 15

LBC’s  x 50

Mosey up the road stopping at the light poles:

SSH x 15 per pole = x 4 to gate

on the way back:

Merkink x 10 per pole

Back to the shelter for some Mary:

50 LBC’s

25 flutter kicks

Homer and Marge (led by Calvin)

25 American hammers (led by Billy Madison)

15 Bicycle kicks (led by Cap’n Crunch)

20 WWI’s (led by Lil Beast)

20 step ups

10 Dirkins OYO

15 Dips

Mosey back up the road stopping at the poles once again

there was some combination of Sumo Squats, Merkins, Monkey Humpers, SSH’s, Squats

on the way back to the shelter from the gate…same combination to the shelter

50 LBC’s

15 dips

20 step ups

10 Goofballs (led by Google)

6:15….Times up

COT…although I think I forgot the namerama.


Tiger and Lil Beast…it was great to meet you.  I’m sure it won’t be the last time.

Great work was today for the impromptu seat of the pants Q.  It still got the wiggles out.  I think it was Squirt that posted ” no matter how slow you go, your lapping everyone on he couch.”  I love it.


Its always an honor and an inspiration.







Post Christmas post

With the trail of magic flying raindeer dust from Santa’s sleigh still lingering over the Gas House, 8 HIMS plus YHC arose from being nestled in there beds while visions of  burpees dancing in there heads.  It was a brisk 29 degree morning at Snowballs and awesome weather to work off some of that roast beast we all ate way too much of.  5:30…let’s do it!

No FNG’s



SSH (IC)(single count) x 30

Goofballs  (4 count) x 15

Burpees (oyo) x 5


The Thang:

mosey to old HT parking lot,

Ski jump back and forth up parking space line

burpees x 5

Starting at one end of the parking lot and working across, stopping at each long parking space line (x6), we performed a 10 count of each called excercise totaling 60.  We then moseyed around back of old HT to start and did 50 LBC’s switching to 25 crunchy frogs for CDD’s and plank jax.  The excercises were;




plank jax

seal jax (Defib was awesome)

more squats

Core Work was as follows;

Heels to heaven x 30

LBC’s x 50

Flutter kicks led by Gastone x 50 (the chatter was at a peak on this one.  It was fun.)

On the way back to Snowballs we stopped at the wall for some quick step ups (4 count) x 10.

Times up.



Easy Rider needs prayers.

January 6 Joe Davis Run. 5k and 10k. See Pizza Man.

Monday, New Years Day.  Snowballs at 7 for Gastone and guest Q with a unannounced special something.  Show to know.



It is such a honor to be part of such an incredible group of men (an I mean men) that strive to better themselves, their families, and the community surrounding them.  I am humbled.  You will never fully realize the positive effect that you have on such that will probably last for generations.


I asked God for something positive and HE gave me F3.


God bless you all…..Aye!


Time Frame


Who would come to the park at this time of morning?

As I pulled into Snowballs at 5:25am, I was pleased to see a good group of PAX gathering and getting ready to push the rock for a bit.  Looks like the fartsack epidemic from Monday has been cured and the PAX seemed well rested and ready for some movement.  5:30 and let’s go!



emperial walkers x 10

goofballs x 20


Da Thang:

Long mosey to back of lower middle soccer field (along the way I was asked for an eta on arrival).  I could feel the love already.   At some point we passed a gentleman walking in the park and Freight asked himself “who would come walk in the park at this time of morning?  Oh yea, us.”

LBC’s x 50

Short mosey to risers for dips x 20ish (the count was a bit off, my bad)

Mosey to front right of same soccer field;

Squats x 20

Merkins x 20

Mosey to front left of same soccer field (we are making our way around the track;

Squats x 20

Mountain climbers x 20 (count right foot except D-fib because that’s how awesome he is)

Repeat da entire thang….adding 10 Dirkins after the LBC’s and before the dips

Third time around the PAX was calling for something different so we did 51 LBC’s

we were going to add step up but the risers were wet with dew making them slippery so we Omaha’d them for the time being.  Everything else was the same except we counted the left foot for the mountain climbers.  We’re getting crazy now!  Hope your happy D-fib.

4th and final time around we did 49 LBC’s due to my OCD to keep the numbers even.  Thank you Freight  for noticing.

Dirkins x 10

Dips x 20

Mosey to the shelter;

Step Ups x 30  (Pizza Man was jumping with both feet up on high surface of picnic tables for entire set.  I found it to be very athletic).

Meander to parking lot for abs;

LBC’s x 50

Flutter kicks (variable speeds) x 40

Box cutters x 30

Micheal Phelps x 20

Mosey back to Snowballs

Squats x 20

Pizza Man led in 22 Merkins for the Vets.  Thank you for doing that.

Times up!



Christmastown 5k Speed for Need sign ups are now.  Nov 25th.  If you are going to be in town you should consider doing this.  If you have any questions please talk to Pizza Man.

If you are going to attend the Christmas Party on Dec 1 Freight needs $30 per person by the 18th.


Prayer requests;

Pizza man and the passing of his mother.  Prayers for his dad, peace, and grace.

Continued prayers for Clavin and his mother.

For us to be the men the our families and communities need and deserve.



It was awesome to meet you Pizza Man and thank you for leading the 22 for the vets.

It was awesome to see Snowman’s continued efforts.  You sir are an inspiration brother.

Awesome PAX as usual.  You guys continue to inspire me to be better each in your individual and unique way.  I am truely humbled and honored by all of you more than you know.

A heartfelt thank you to all of the Vets in the PAX for your service.  I am honored to call you brothers.

God bless you all!




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