F3 Gastonia

Fitness, Fellowship, Faith

Author: Time Frame


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!




Bag of tricks (what a treat!?)

As we gathered in the gloom on a nice cool morning after a night of little ghosts, goblins, and too much candy it was great to see 10 men show to push the rock.  5:30 hit and here we go.



Warm up;

Burpees x 5

Mountain Climbers x 20

SSh x 20

Merkins x 20

mosey to the old Harris Teeter parking lot;


The thang;

At each of the 6 long perpendicular lines to the building that make up the parking spaces of the parking the pax is to do a 10 count of a selected exercise out of the Q’s “bag of tricks”.   Upon completion of the 10 ea at all 6 parking space line the instruction was to mosey around rear of old Harris Teeter to the loading dock, hop up the loading dock and bear crawl back to the start where we were to do 50 LBC’s.  Let’s get busy!  The excel uses were as follows;


Bobby Hurleys

Mountain Climbers

Seal Jax


As the pax was screaming for more, I couldn’t let them down, so we lunge walked to the closest of the same lines we were using for the thang where we did 10 squats.  Repeat for next 3 lines.


At this point the Pax made note that this workout had “Gastone written all over it”.  I thanked them for the complement.


We meandered to the wall that is the side of the old Harris Teeter where we did 2 1 minute wall sits with arm raises.  At this point Stone Cold said we need to do some arms.  I was happy to ablidge.

Merkins x 15 (Turtleman made mention that if we do 15 more we will have a nice round 100 for the morning and he likes round numbers.  More to come on that in a few.)

Mosey to the “Martha’s Wall” so we named it for some dips.

Dips x 100


Back to snowballs for some an work.

Merkins x 5 ( to make it an even 100 with respect to Turtleman)

Flutter kicks x 100 (with respect to Gastone)

American hammers x 20

LBC’s x 50 ( making 250 for the morning)

Flutter kicks x 50



It was great to see JJ his morning brother.

Dang Gastone! What’s up with your foot?  The gloom is caaaalllling!




Prayer requests;  New York, us as we strive to become the men that out families deserve for us to be.


Announcements;  Movie about Speed for Need. ..Please see Whoopee.  Freight needs a HC ($30 ea) for the Christmas party at Lotus on 12/1.


It was truly my pleasure and a great honor to join such an outstanding group of gentlemen that live up to the creed of “As iron sharpens iron, so one man sharpens another”.  Awesome work pushing that rock by everyone.  As always I am humbled by all of you.


God bless you all, in Him,


Time Frame







Labor Day, Let’s Get To Work!

As I arrived at Martha’s House in the gloom I was excited to see 5 HIMS joining me for my first Q.  The air was cool and crisp and it seemed unusually quiet as there was little to no movement in the community due to being Labor Day.  After a few “hellos” and “good mornings”, it was time to get to work.  Let’s do it!


Warm up:

20 SSH (IC)

1 Burpee

25 Goofballs (IC)

2 Burpees

20 Seal Jax (IC)

3 Burpees


Mosey to the lower shelter of the park


The Thang:


Pair up into partners.

100 Merkins

200 LBC’s

300 Appalachian Americans

P1 runs the parameter of the lower portion of parking lot while P2 works on the above set list and switch until all exercises were completed.

At this point we had a good sweat and some elevated heart rates and breathing, but the PAX was relentless and looked eager for more.  I was happy to oblige.

It was a short mosey to Gastone’s hill #1 below the shelter where we started our second adventure, the 11’s as Whoopie called it, or the onedy one’s as announced by Turtleman.  At any rate, it was as follows:

10 Sumo Squats at the bottom of GH and run to top for 1 arm dip….run back down for 9 Sumo Squats and back up for 2 arm dips, you get the picture.  It was invigorating and the PAX was awesomely supportive and encouraging (the support and encouragement is truly what keeps me coming back, for real).  Thanks guys.

On our way back to snowballs, we karaoke’d left side for one section of the parking lot, the right side for the second portion, and lunge walked for the third section.

Mosey back to Snowballs for some ab work.  These guys are animals I tell ya!

When back at Snowballs, as best as I can remember, went something like this.

25 LBC’s (IC)

20 Flutter Kicks (IC with varying speeds)

15 WWI’s (IC)

Partner up for leg raises.  P1 stands over P2 and as P1 raises his legs, P2 pushes them back down.  We did as many as possible in the allotted amount of time.

Whoopie led some Mountain Climbers with varying speeds.

20 Seal Jax

25 SSH’s



It was a true honor and privilege to be out there with such an amazing group of Gentlemen.  F3 and every member of the PAX that I have met have been supportive, encouraging, and inspirational.  Thank you to T-Square and Gastone for EHing me, and all the PAX for the unrelenting encouragement.  It was truly an honor to lead such a group of Men.  Hope to do it again sometime.


Thanks and until next time,


Time Frame




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