F3 Gastonia

Fitness, Fellowship, Faith

Author: Turtle Man (page 1 of 2)

How do you reach JK2?

Place holder – stay tuned.  Pending  backblast from 2 weeks back at the Black Knight.   I don’t remember details, however, recall that JK2 had a great Q.   Shared some words on leadership that was impactful.


Editorial note:  Not that Rudolph – as in the one who was jamming on the karaoke machine Saturday.  But the Rudolph with the red nose.   Funny thinking about 9 older men jogging at 5:30 in the am singing Rudolph the Red Nose Reindeer.   More on that momentarily.

As I write this watching the Panther’s Monday night game, I must say, I hope Tepper blows that whole team up.  Coaching staff, front office, trade away Cam and cut the guys who have lost a few steps.  Did see Roscoe in the stands celebrating a TD.  This team is like watching the Wolfpack, gives you something to get you excited, only to break your heart.   Anyway, I digress…

The Pledge



  • SSH x 30 IC
  • MNC x 100 IC (Original plan was 30, mumble chatter (Hush Puppy – I think) said bet you can’t get to 100.   Nice way to loosen up
  • LBC x 20 IC
  • Merkins x 10 IC

The Thang

Mosey towards Park, head fake and circle around Snoballs to the bank, stop by the teller line for WWI Sit ups x 20 IC

Frogger across Neil Hawkins to the coupon stack.  YHC encouraged everyone to get a heavier rock.  (Some found rocks heavier than others).

Cusak mosey towards old HT (arms above head with the coupons)

Run to  loading dock,  jump up, Crab Walk down the ramp, run to the parking lot, complete 2000 American Hammers with coupon – Rinse and repeat x 3

Line up and take off on a Reindeer Run (pretty much an Indian run).  Head towards the ATM, we started singing Rudolph the Red Nose Reindeer.  Can’t say that it was 9 PAX strong, however, heard some tenor and bass.  Ran around the HT and back to starting position where we had ditched the coupons.

Next exercise – Run to loading dock, jump up, Bear Walk down the ramp, run to the parking lot, complete 20 Mike Tyson’s.  Rinse and repeat x 3.

WWII sit ups x 20 IC

Next exercise – Run backwards to the first lighted pole, complete 5 worst merkins ever (1 wide armed merkin, 1 normal, 1 diamond), run back to the start complete 10 curls per arm (omaha’d to 30 due to coupons being so big).  Rinse and repeat x 3.

At this point, our arms were starting to feel pretty good.   Figured we needed a meander, so did the Cusak again to the far wall by the old HT.

Wall sits with overhead coupon press x 10 IC followed by 10 donkey kicks IC.  Rinse and repeat x 3.

  • There was some mumble chatter during the 1st set.   Next thing YHC knows, Hushpuppy was exchanging coupons with me.   The dude had picked up an iron ore core that must of weighed 100 pounds.   Wasn’t that large, however, was quite heavy.   Believe Gastone grabbed for the 3rd set.

Time was running short and still have a number of exercises left on my weinke.

Chest presses x10 IC with coupon rinse and repeat with a count of flutter kicks

Mosey back to coupon stack

Jail break to SnoBalls

Made it back on time.  Way to push men.   It was a great morning with temps above 32.


Prayers for Toto and family.  Stonecold’s Dad

Hush Puppy with the Q next Monday

Stay tuned in for details about Christmas morning workout schedules

Merry Christmas  all



A good week to give thanks

10 strong to start Thanksgiving week at the Black Knight

The Pledge


Warm up

SSH x 50 (or so) IC.  The PAX stopped counting

MNC x 20 IC

LBC x 20 IC

Don Quixote x 10 IC


In the spirit of Thanksgiving, YHC asked Dirt what exercise he was most thankful for.   He responded that he appreciated core exercises and said “flutter kicks”.   Ok, let’s mosey.

Heading down Riverwood Parkway

Stop at the first light, complete 20 flutter kicks OYO, mosey to the next light complete 20 more flutter kicks, on to the next light rinse and repeat.  We stopped after the 5th light for a total of 100 flutter kicks

Hippa appears.  What exercise are you most thankful for?  Of course the kettle-ball hero says burpees.   Ok, next light 10 burpees.   Rinse and repeat at the next two lights – total of 30 burpees

Another question, this time to Easy Rider – what exercise are you most thankful for?  Squats he retorts.

Up Gastone’s hill stopping at each light on the left, completing 20 squats until to the top

Plank it up waiting on the six, turn it into Mountain Climbers x 30 OYO

Mosey down the hill

Bernie Sanders back up Gastone’s hill, believe it was Clavin claiming diamond merkins to be his most thankful.  Stop at each light on the right x 10 OYO

Plank it up at the top waiting on the six.

Monk shared his most thankful exercise was WWI’s.  On the way down, stopped at each light on the right.   At the steep incline, had to do with feet at top of the decline.  This may have been the winner.  Every time you performed one, you slide a few inches down the hill.  We were inch worming down the hill.  Mumble chatter was that someone was losing lower body hair.

The crowd pleaser at the end, bear crawl up the hill stopping at the lights on the left to perform Island’s most thankful exercise of Merkins x 10.   The PAX was questioning the plan and YAC was adamant about first 4 lights.   After about the first light, it was laying a pretty good beat down.  Ended up omaha’ing to complete to the first 4 mail boxes.   Mosey back down the hill headed towards Snoballs.

Believe it was Toto who mentioned his most thankful was in and outs, complete at each light 10 OYO and then to the next light.

At some point, YHC called a jail break.  In the lower parking lot, 10 wolverine burpees (courtesy of Gastone) and called time.  Everyone was pushing the rock.  Good work across the board.   Will make it more enjoyable eating on Thursday.


Christmas town 5k Saturday evening show or support

Wet Stone  – See Monk if interested, have continued to add new stones

Christmas party in Dec

Prayers to those traveling

So much to be thankful for this time of year.  Regardless of the ups and down of daily life, this week is about taking time to pause and reflect, give thanks to the blessings that we have and spending time with family and friends.  It’s easy to focus on the pain or struggles.   It’s all about perspective and balance.  I hope everyone has a great Thanksgiving.   Heard a rumor that Rudolph shared that it’s a free cheat day if you are on the 40 day challenge.

Always an honor to Q.   Cheers – Turtleman




Just another wet morning

It was another wet Monday morning in the gloom.    Think our area is turning into a rain forest.   Before I start a conflict between our F3 climatologists and scientists in the bunch, let me quickly get to the thang.

Disclaimer:   Don’t sue me, modify as needed, I’m an idiot, etc

The Pledge


Warm up:  SSH – IC x 30, MNC – IC x 30, Don Quixote x 20 (Q Fail), Seal Jacks IC x 30)

Mosey to bank (rain had just stopped, was still very wet) drive through

I’m sure there is a F3 name for this (Hippa or Short Sale would know) Circuit  of 3 exercises for 1 minute interval (big boy sit ups, american hammers, mountain climbers).  Rinse and repeat to complete full circuit x3

Mosey to shopping center for a Turtleman staple – Run to the loading dock, jump up, bear crawl down ramp/side-walk, run to parking lot complete 20 squats.  Rinse and repeat x3

Quick count out – 6 pax strong.   Low on numbers, high on determination and focus.  Everyone was pushing to conquer the rock

Next exercise; One end of the parking lot complete 10 merkins, run across the parking lot, complete 10 burpees.   Complete 5x’s

Line up, lunge walk to the 2nd light, run back, complete 20 seal jacks

Line up at the wall, wall sits with arm presses for 1 min, balls to the wall for 1 min.

Was pretty burned after that.  Mosey back towards Snoballs

Stop at the wall, 20 dips IC followed by 20 step ups (each leg); rinse and repeat x 3

Mosey to parking lot – TIME


Now that weather is getting cooler, seeing attendance start to be spotty.   Clavin made a great point to headlock Kotters and challenge each other to get out.  Roadie reinforced the 40 day challenge, which is to be goal driven and to motivate.

The Murph on Monday Q’d by Gastone:  TIme moved to regular 5:30 start


As mentioned before, these guys were pushing it.  Good luck Clavin this weekend with your event.

Always a honor to Q.  Thanks – Turtleman



It takes a village

Had a late scratch (prayers out to Easy Rider’s 2.0 and family) and YHC jumped in to lead the beat down.  My inspiration was an upcoming Spartan event and the idea was to burn the shoulders. 7 strong in the gloom on this coolest Monday since Spring.  Fall is finally in the air.  Hallelujah, appeared that summer was going to run through December and cause Santa Claus to wear his swim suit.

Warm up

SSH x 20

Don Quixote’s (aka wind mind) x 10

LBC’s x 15

Plank jacks x 15

Seal jacks x 15

The Thang

Mosey down Riverwood Parkway

1st light 5 burpees, continue mosey

2nd light 5 burpees, continue mosey

3rd light 5 burpees, continue mosey

4th light 5 burpees

At the doctor’s office

Lounge walk to first light, run back to start

Broad jump up hill to first light, run back

Rinse and repeat each of the above

Plank it up waiting on the six, left arm, right arm, recover

Mosey into neighborhood towards park access

5 burpees

Mosey into park up to pull up bar

3 pull ups each, while the PAX completes flutter kicks

Mosey to turd shack for eleven’s

Start with 10 hip slappers, run across parking lot, 1 big boy sit up

Rinse and repeat descending hip slappers by 1 and increasing sit ups by 1

Plank it up waiting on the six

Mosey into the play ground

Modified Cindy – 5 pull ups, 10 merkins, 20 squats, rinse and repeat x 5

Short on time, mosey towards Snoballs

Stop towards top of the park

Jack Webb to 8

Jail break to the parking lot


Prayers – Easy Rider’s 2.0 and family, Youth Pastor at Bethlehem cancer fight and surgery, Unspoken Prayers

Strong work by the PAX.   Smaller group today driven by the weather.  Great push by all.  A shout out  to Dr. Feel Good who  pushing the rock hard.   An honor to lead.  Till next time – Turtleman

My M is yelling at me while I type

And I can’t concentrate, which is creating a writer’s block.  Now mind you, she’s watching the AMA’s while talking on the phone with a friend, trying to unwind from a long, hectic day.   And of all things, I’m interrupting her while typing.   Not talking, but TYPING, very quietly.   Think the issue was that I turned the lamp on.   I would ask for the brotherhood to back me.  If you have a chance, text her a random message at 704-718-4464 about the importance of back blasts – let her know that Turtleman sent you.    She doesn’t understand the wrath of the weasel shaker.

Anyhow, the title was going to be a bucketful of jellybeans.   To Roadie’s point, they were sugar-free and pretty hard…. and heavy.   Had a good turnout of 12 men.

The Thang



SSH x 30 IC

LBC x 30 IC

Flutter Kicks x 20 IC

Merkins x 20 IC

Mosey around Snowballs while each PAX bucket carried our jellybeans around 1x,.  Continue mosey until all 12 HIMS have completed one lap.  By my count, it was close to a half mile.

Mosey down to old HT shopping center, alternating jellybean carry.

From parking lot, mosey to loading dock, bear crawl down the ramp, run to parking lot and complete 20 squats

Rinse and repeat above x3; plank it up waiting on the six

Quick count off

Next up we formed in a horizontal line (that’s not vertical) and  crab walked to the first light pole, mosey back to the start

Rinse and repeat x3; plank it up waiting on the six

Next up form a line on your six, get close together.  Complete 1 chest press with the jellybean bucket and pass to the next HIM.  This is where it got interesting.  Think it was Roadie who shouted, one is too easy, let’s make it 3.  That sounded good, make it 3 YHC confirmed.  Then Huckleberry I believe,  wanted to demonstrate that he could bench press a car and did like 40.  At that point, Squirt yelled, I feel like I should be doing something else.  Ok, YHC  concurred.  Everyone does big boy sit ups while the bucket comes down the line.   There was some other mumble chatter and I heard in a serious tone that the Q needed to take control.   YHC quickly countered that this was a group activity, inspired to drive engagement and collaboration from the PAX.  Clearly, that was accomplished.   Shortly after, YHC Omaha’d from there.   Editors note:  this activity will make a return and will be dynamic.

Mosey up the parking lot for some Dora, pair up.  200 squats, 100 merkins total.  1 partner runs across the parking lot while the other performs the exercise.

Plank waiting on the six

Mosey towards Snowballs, don’t forget the jellybeans.

Stop at the wall; Dips x 20 IC, Step ups 10 per leg; Rinse and Repeat

Mosey back to Snowballs; TIME



Start getting ready for 2019 Burpeethon

Christmastown 5k is quickly filling up

Easy Rider has the Q next Monday and had a sly grin on his face while saying that he has something special.


Good work men.  Keeping pushing the rock.  If you haven’t posted in a while, get out there.  It does your body and mind some good.



Did it all for the cookies

A nice morning in the gloom.  Was much cooler, than the last time I posted.   Returning with the Q may not have been my best idea, however, I needed the motivation to not fartsack.   My plan was to try to challenge the PAX (11 strong), but not re-injure myself in the process.   For the BRR gang, it was probably a walk in the park, however, those guys are from a different planet.


Warm up

Moroccan Night Clubs x 20 IC

Don Quote’s (aka wind mill) x 20 IC

SSH x 20 IC

Lap around no-ball’s – Whoopee issued a challenge that couldn’t do a mile around no-ball’s.  At first, it sounded like a good idea, however, would have completely thrown off my plan.  Will revisit that one soon.

The Thang

Mosey to old HT parking lot

First activity – an old faithful, run to loading dock, bear crawl down ramp, run to parking lot, 20 squats OOO

Rinse and repeat x 3

Mosey to Food Lion parking lot

Wall sits for 60 seconds, rinse and repeat

Mosey towards Robinson Elementary

Monkey humpers x 20 waiting on the six

Mosey up to school

Find a spot on the wall – 20 step ups OOO (rinse and repeat x 3)

Mosey to track

Partner up

Run half a lap and complete partner merkins x 10

Run back and complete 25 LBC’s

Rinse and Repeat x 5

Mosey to ball field, find a place on the steps

Calf Raises x 10 with feet together IC followed by 10 wide stance, rinse and repeat

Q Fail, not sure exactly what YHC did on the last cadence, somehow we got extra’s

Mosey back to Food Lion parking lot

Flutter kicks waiting on the six

Jail Break back to Snoballs –

Arrived at 6:15 sharp



Burpee Challenge Oct 6th

Prayer Requests

Child missing from Rankin Park

Family of young girl who passed over the weekend at cross country event

Gastone’s mother-in-law and family

Always a honor to Q.  Turtleman

Changes at the dark knight or is it the black night?

Another typical morning in the gloom expecting a Gastone beat down, who had sent a pre-blast something to the effect of a surprise announcement or Q.   There was a big turn out.  More on that later.  There was 1 FNG, welcome Cow Bell.    Gastone provided the standard disclosures and hit on the 5 principles of F3.  He seemed to be focused and determined at this point and jumped right in to warm up.

The thang:

SSH x 25 ic

Merkins x15 ic

Mosey to the park taking the scenic view along the fields

Partner up for elevens- start with hand slap merkins, move up the hill for partner derkins, then back

Rinse and repeat till complete

40 lbs’s while waiting on the six

At this point, Gastone gathered the Pax for an announcement.  Started talking about change and how it was time to hand off the baton after about 18 months for the dark knight Monday AO.   At this point, I noticed a number of tears from the Pax.  Maybe that was the sweat or perhaps sadness.  Gastone shared that YHC was taking over.   Feeling the love, YHC immediately called the next exercise, none other than  tunnel of love.  Form a line, get in a plank position  with the beginning of the line completing a military crawl.  Continue till the end of the line.

Turtle walk – like an Indian Run, except with a bear crawl.  Key learning, this doesn’t work with so many men after so many merkins.

Mosey to play ground

Partner up

Partner A completes.10 pull ups while partner B completes 20 squats

Rinse and repeat

Mosey towards snoballs

Stop for 20 big boy sit ups

Mosey to the start

End with the pledge

The mole skin

A pretty big Q fail on my part.  Video did not record during namerama.   If you were there and don’t see your name let me know.

A big shout out to all AO leads for ensuring Q’s go off without a hitch.  For those recently relinquishing, thank you for your leadership and for setting the bar high.

It’s always a honor to lead.  Till next time – Turtleman

Could we pass the NCSU PE class with high honors??

That was the question weighing on my mind. The back story : met a young  guy at the gym doing various exercises similar to what we do at F3.  He was working very hard and was intense.  Tried to head lock him to get him out.  Long story short, he wanted to pass his PE class next semester at State.   I was curious, asked a few questions and pulled the course curriculum from State’s online registar.   Could this be a good winkie?

Knowing F3 Gastonia has a number of State fans (not sure how many actually graduated) or how many padded their gpa’s with PE, I figured we could have some fun with it.  So we get started and to his credit, T bone was the only one to claim having graduated there. I am pretty sure in his graduate work, he didn’t take PE.   So would be a new experience.  At this point, I am very interested to see if the pax could earn high honors.

The thang



Warm up

Moroccan night clubs x 20 IC

SSH x 20 IC.

Mosey down to the shopping center

1st PT test – 40 push ups in 2 minutes.  All pax passed on 1st attempt achieving a score of a B.   40 was the criteria

Run to the loading dock, bear crawl down to side walk, run to parking lot, complete 20 squats oyo.  Rinse and repeat x3

2nd PT test – 100 lbc’s within 2 minutes:  again all pax passed with a B based on current NCSU thresholds.

Mosey to other end of lot for some wall work

Hip slaps IC x 10 (complete Q fail, yhc screwed that one up with cadence)

Wall sits for 1 minute

Back to hip slaps this time oyo to 10

Wall sits for 1 minute

Mosey behind shopping center, jump the wall and wait for pax in back parking lot of doctors office.

Plank waiting on the six

Next PT test – 50 ww I sit ups in 2 minutes.  All pax passed with another B score.

Mosey around building, stop at road.  Squat jump up the hill to first light, run back, rinse and repeat x3.  Island was a beast, practically floating in the air.

Gastone honored us with a  quick count of flutter kicks x40 I think

Mosey through the neighborhood to cut thru to the park.  Plank while waiting on the six.  Yhc heard a train and called 5 burpees.   Monk whispers you didn’t hear a train.  Must of been a ghost train.

Mosey to back field for the price of admission.  The main event, the turtle run.  Like an Indian run except everyone bear crawls with last in line moving to the front.  Was a crowd pleaser.

Running short on time, mosey to picnic shelter.

20 dips oyo x2

20 step ups oyo x 2

Mosey back towards Snoballs.  Stop and plank at top of park waiting on six

Jail break back to Snoballs


  • Moleskin:   the Pax put in some good work.  It was a honor to lead.  Everyone earned their B.   Next time we will target the A thresholds.   Pretty amazing to think about a bunch of older men accomplishing what many young kids can’t achieve.   Mind over body.  Keep pushing the rock.  Till next time – Turtle Man



Beast Mode: An original by TOTO

As I write the title, it prompts me to start singing  “I bless the rains down in Africa, I bless the rains down in Africa, Gonna take the time to do the things we never had.”  Dang, TOTO was a cool band at one time.  Alexa – play some TOTO.  Any how, I digress…..

Back to the F3’s TOTO’s original.  Another beautiful morning in the gloom.  18 posted for a VQ hosted by TOTO and TurtleMan.  This included two FNG’s – Jerry Best and son Samuel – welcome to F3 guys.   Tuesday night TOTO and I were texting to develop a game plan.  I mentioned to him, let’s use an Animal Kingdom theme.  It was more jocular being that a dog and a turtle were going to be Q’ing.  TOTO said he was going to write down what he wanted to lead and send it to me.  I looked at it late and said to myself, whatever works.  Editor’s note – remember to always read the disclosures and fine print details.  So we start sharp at 5:30am, welcome the FNG’s, Disclosure (I am an idiot), Whoopee assist’s with the 5 principal’s of F3 and then pledge.

The Thang

TOTO provides a few words, mentions the animal kingdom theme and sternly shouts “we are going Beast mode”.  What we didn’t know, couldn’t hurt us…. right?  He jumps straight into warm up

Warm up

Mountain Climbers x 20 IC

Merkins x 20 IC

Side Straddle Hops x 20 IC

Let’s Mosey

Down the parkway stop at first intersection for 50 LBC’s OYO

Mosey to the back lot of the doctors office.  Beast mode begins

Shuttle merkins x 12 OYO

Calf raises x 12 (front, side, back)

Hindu merkins x 12 OYO

Rinse and repeat  x3.   At some point Sargento shows up, followed shortly by Hippa.  Have no idea how they found us.  We could of been any where.

Line up back of parking lot, lunge walk across to the other side

Mosey towards Gastone’s hill, stop at next intersection for 50 monkey humpers OYO

Continue Mosey, stop at bottom of hill

TOTO leads us through

Archer merkins x 12 OYO

Squat jumps x 12 OYO

Pike press merkins x 12 OYO

Rinse and repeat x3

Bernie Sanders up the hill to the cul-de-sac at the top

Plank waiting on the six

50 flutter kicks OYO

Mosey down hill, plank for the six

Mosey towards Snoballs

Stop for 50 squats OYO

Jail break to finish

The moleskin:

Great to have FNG’s Jerry Best (Honey) and son Samuel (Cheerios) join.  F3 Gastonia continues to grow and expand.  Results are clear and word is out.  Everyone is playing a key role.  You may not realize it, others are watching or listening.  It’s due to efforts such as TOTO.  He randomly shows up two weeks ago, stops his truck in the middle of the road, asks if he can join us (sure, come on) and has hit it hard daily.  And already jumping into VQ his first post.  Within 2 weeks!  It takes each of us to make this work.  If you haven’t Q’d  lately, follow TOTO’s lead and jump in full beast mode.  I may just fartsack the first time he carries his first solo Q.

We had a strong turnout.  Good work guys.  It’s a privilege and was an honor to partner with TOTO to lead.  Think the shoulders and arms will be sore for a day or two.



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