F3 Gastonia

Fitness, Fellowship, Faith

Venom @ Midoriyama

As time was nearing  I noticed that the announcement of the venom clan’s debut must have scared many PAX.  Or it was cold?  With that we started. I had no plan of a warmup but with the presence of a once in a while visit from one HIM we did some Goofballs In cadence.


The five deadly venom beat down. 

Centipede style.   Nickname is “Thousand hands”   Well known for his quick moves. Let’s work on our upper body. 

CDD, Over Head claps, Merkins, Moroccan night clubs, dips. 


Snake style.  The snake spirit.  Famous for his responsive moves. The head moves and the tail reacts. Let’s do some combination work. (I’m not sure what I was thinking on a couple of these) 

Crunchy Frog, Mnt Climbers, v up roll up, Nolan Ryans, WW1. 


Scorpion Style. The feet move as a scorpions. Let’s work our legs some. 

Squats, skater squats, 1 leg deadlift,   Toy Soldiers, Hill Billy. 


Lizard style. He trained to have a light body and strong legs. So he could crawl with ease. Also made use of his rebound force. Let’s do some wall work. I did forget to put in a fifth exercise here. It was supposed to be Australian mnt climbers. 

Wall merkin, hip slapper, glute bridges, plank to hands, 


Toad style.  Is very strong. When properly used it is nearly invincible. It can even bend raw iron. Let’s do some total body work. 

Pull ups, Burpees, lunges, merkin, squat. 

After 5 reps of each exercise we are to run down the parking lot and back. Rinse and  repeat. 

With plenty of mumblechatter,  a few deer and bike riders, also a couple of police out. It made for a fun evening. Thanks guys 👊👊👊



Christmas party  dec 15.

Convergence dec 15  bring toys for operation sweet tooth


prayer request.

Frieght – Grandpa.

Pockets- cousin in hospital.

Smokefest at The Yank Tesla’s Way.

So YHC got a note that nobody was up at The Yank on Saturday from The Nantan which was a REAL head scratcher! If nobody is in that always defaults to the oldest pax in the region – Tesla! Having just turned 59 Monday it became incumbent on YHC to have a true beatdown ready to roll in the gloom of a Saturday in December. Especially with the dreaded winter storm approaching we simply could not make this a walk through. So it went like this:

COP by The Yank

SSH X 20

IW X 20

Right foot right hand stretch, Left foot left hand flapjack.

Mosey to the Hawthorne Hill. We have not been there for quite sometime so it was time for a little hill work.

Partner up. P1 runs to the top and returns and picks up P2 on the teamwork called moves as follows:

Merkins X 100

CDDS X 200

Squats X 300

LBCs X 400

By my count everybody got at least 4 trips up and down the hill which is always a challenge. Not much mumble chatter. This got us to @ 7:30 real easy!

Mosey back to the AO and hit the Field of Dreams for the signature Tesla call: Bear Crawl Slalom. Everybody got two rounds to the end of the field.

SSH X 10

Turkish Getups X 5

Return via agility drill.

Orangeman cam up with the TGs here! All credit to him! As I have said the art of great leadership is in the delegation of tasks and the faith to accept the results of the outcome! The pax did not appreciate this. But YHC did.

Mosey down to Wonderland (the playground) for some activity as such:

10 diamond merkins

10 step ups each leg

10 dirkins

Time for a gut check to finish up with, Triple Nickel on Heartbreak Hill!

Bottom: Bupees X 5

Top: Jump Squats X 5

This pretty well got us to the end with a little short Mary on the pad. Pax was pretty well spent as planned!


Great work by everyone especially Top Hat! We need to find you some quality PT brother and get that hamstring/calf better first quarter of next year. I am going to suggest my old buddy Scott Greenapple in Charlotte. We’ll talk soon about that. And Freon found his way down from Mt. Holly! Welcome to The Yank Brother!

Was a great day out there. Little overcast and @ 43 degrees. Great “push it” weather. Don’t think any AO worked harder than we did and that was the intent. This was Tesla’s last lead at The Yank this year. 2.0 in and duck hunts every Saturday until January. Convergence next week at Gas House. Christmas party at Quiche’s Saturday night. May need some help setting up Friday. Dirt up the 22nd and Orangeman the 29th.

Been a Great Year at The Yank! Looking back at what we did is really fulfilling. The July 4th special session was awesome and will be continued as a tradition in Belmont of reading the Declaration and having local clergy say a few words was the best in my mind. We had real impact in real time that day which is what we are ultimately all about. Let’s keep pushing the rock and expand our fold!



Putting the Pain in Painlab

I love working out in the friendly confines of Folsom, but it is always fun to step across 74 from time to time. Painlab is a great way to mix it up for me. It gives my hip a break and also works on my soccer arms. We don’t have fancy kettlebells and equiqment at Folsom, we use good ol’ concrete blocks. So I loaded a few in the family truckster before an auto-mosey over to the Schiele.

After the warmup and disclaimer from JJ, 11..errrrr..13 PAX stroll over to the normal Painlab spot for a block party.

YHC kept it simple. 20 to 1 block work…overhead presses, curls (for the girls), overhead tricep extensions, and chest presses (on your back). As Mayor sat his block down, I let everyone know 5 burpees OYO everytime you set the block down, then rejoin the group. Got Eeeem! Several including YHC took advantage of this “opportunity” throughout the workout!

20 of each, 19 of each, 18 of each…set your blocks down for ab work.

20 LBCs in cadence
10 Rosalitas in cadence (these were a crowd pleaser!!!!)

Pick up the blocks, 17, 16, 15, 14 of each exercise. Set them down.

Repeat LBCs and Rosalitas in cadence.

Pick up the blocks, 13, 12, 11, and 10 of each exercise, put the blocks down.

I hand off to Rudolph for shadow boxing. Frankly, I was most excited about this!!! I took mental notes because I want to do this myself down the road. Nice cardio work!!!!! The Mike Tyson Punchout music was spot-on as well. Thanks Rudolph!!!

Time was running short. I omaha the blocks because I have a special surprise left. Ooooooohhhh yeah….

Captain Thor!
1 WW1, 2 American Hammers in cadence
2 WW1, 4 American Hammers in cadence
3 WW1, 6 American Hammers in cadence
4 WW1, 8 American Hammers in cadence
5 WW1, 10 American Hammers in cadence
6 WW1, 12 American Hammers in cadence
7 WW1, 14 American Hammers in cadence
8 WW1, …..Omaha, time! PAX were tapping out left and right amd YHC didnt think he had 16 hammers in cadence left!

Everyone grab a block and fellowship mosey to my car. We rejoined the bootcamp guys for COT.

Great job put there guys. Saw some newer guys out there, had a Kotter (Huck, LOL), and a many regulars. All guys were busting their ass out there. Much respect!!!!

Best thing I saw though was HIPAA helping a PAX with his block so he didnt have to put it on the ground. Guys were giving me hell and lifting each other….it was F3 at it’s finest!

Thanks for the opportunity. I q’d “over my head” today and you guys drove me to make it through!

Convergence/ EC caroling pre-blast

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Day 28

Men we are on day 28 of the 40 day spiritual challenge – reading the book of Proverbs and Ecclesiastes.  Remember that we have 43 chapters total in 40 days, so you need to double up three days.

I hope you are finding the words of Proverbs to be uplifting and encouraging.  I know I can insert my name in many verses that speak of “folly” and “wicked”.  Truly the wise do their best to be humble, disciplined, slow to anger, and free of malicious intent.

Remember too the Pax you pulled from the bucket.  If you didn’t pull a name, then pick a brother and pray for him and his family for a week or two.  You can’t underestimate the power of God to move mountains.

“Blessed is the man who listens to me, watching daily at my doors, waiting at my doorway, For whoever finds me finds life and receives favor from the Lord”


Operation Sweet Tooth

ATTENTION ALL PAX (no grinches)….
Saturday, Dec 8 and Saturday, Dec 15 presents two unique opportunities for the PAX of the Gastonia region to come together to support Operation Sweet Tooth for the 3rd year. OST is the organization created by F3 Olive, who lost his daughter to an illness in 2016 but out of the sadness created the campaign that carries on her memory by giving to others. In this season of giving, F3 Gastonia will once again partner with the Gastonia Boys and Girls Club to make this Christmas a little brighter. Below is a list of items recommended to donate. Cash and gift cards are welcomed as well.

Read more about Christina Marie Latini and Operation Sweet Tooth here. Also find out more about the mission of the Boys & Girls Clubs of Greater Gaston.

We plan to deliver the gifts to the Boys & Girls Club in person on Monday, December 17 at 4:00 PM.  If you want to participate in person, we will meet in the parking lot at the Gastonia Boys & Girls Club located at 310 S. Boyd Street in Gastonia. It’s always good to have as many PAX as possible to be present to present presents (yep… I did that again!).
So head over to the Schiele Museum on Garrison Boulevard and get there prior to 0700 to join a large circle of your brothers. Find some time in the next 2 weeks to do some shopping and bring you gifts for collection.

Recommended Gifts…
Basketball, Football, Soccer Ball, (Sport Balls)
Fidget Spinners
Learning Games Ages 1st – 5th
Books/Reading 1st – 5th
Math Books 1st – 5th Grade
Anything About Science
Ninja Turtle Toys
Baby Dolls and Clothes, Barbie Dolls
Nail Sets, Nail Polish, Bead Sets
Cooking and Backing Set
Mine Craft
Remote Control Car
Thomas Train
Walkie Talkie
Arts and Craft Sets
Board Games
Stuffed Animals
Contact Bandit with any questions.




Mosey to gazebo for WARM UP:

Febreze– IC- 2 Big Boys, then sit with feet 6 inches off ground for 10 air presses, 4/20, 6/30, 8/40, 10/50


Still in gazebo around the Christmas tree, One Pax calls an exercise then runs a lap while the remaining Pax performs the routine AMRAP.

Fellowship Mosey across bridge (Dragon Walk Omaha’d due to conditions)


5 Burpees,

10 walking lunges each leg,

15 Imperial Walkers,

20 Merkins,

25 Plank Jacks,

30 Squats

SPMILB-OYO- back to bridge- 3 Sets

30 Seal Jacks,

25 Peter Parkers,

20 Monkey Humpers,

15 Imperial Walkers,

10 Walking Lunges each leg,

5 Bobby Hurleys

Fellowship mosey back to gazebo

Hurricane Hoedown: IC

7 seated flutter kicks

reclined flutter kicks

regular flutter kicks

LBC flutter kicks

Descending- 6,5,4,3,2

5 Burpees


Many Pax are doing the 40 day challenge initiated by Tiger.

Well, today was Proverbs 27. In it was verse 17- Iron sharpens iron, and one man sharpens another.

Basically, we are refreshed, challenged, motivated, by being around each other. You guys encourage me daily. So, let’s keep sharpening each other and remembering what Christ did on the cross and living in light of His sacrifice, death, and resurrection.


Convergence at Schiele on December 15 at 7am;

Christmas Party at Quiche’s place at 6pm same day. If you didn’t get the email invite, let one of us know.


Tiny Tim’s wife

Reach out to those that we’ve not seen in awhile


Name the FNG- Welcome Noah Fox aka Red Raider. Thanks Gumbo for bringing him and Storm out. Q fail on my part for not recognizing we had an FNG; I thought it was Storm from Tuesday..my apologies. Red Raider did say he was a twin:)

Anchorman took us out in prayer.

Again, what a blessing to get to work out, run, Q with you guys!!





City Boy

Apparently if you don’t live in Dallas you are considered “City Boy”, this is according to the Folsom GroupMe chat. Well this “City Boy” decided to take the Q, even though I have been hesitant to Q there again after very consistent slim showing of PAX when I Q there. The night before I guessed that about 4 PAX would show from the normal Folsom crowd.  Arrived at Folsom on the cool, brisk morning to actually find 5. Should’ve been 6 but I guess Sparky got stuck in his tree stand and couldn’t get out. In all fairness Sparky did let YHC know his Sandy V, I mean his Medicine Woman Leg, I mean his leg, was bothering him the night before. Although the PAX did let me know that they thought he said his leg was fine??? Its all good Sparky, you’re my family so I let it slide.



Next, grab a cinder block and head to the Tennis courts.

The Thang:

I’ve really missed seeing Mayor at workouts, I know his back has been bothering him so not calling him out for not posting. He’s a true HIM. That said I decided to take a page out of his book and brought the HUNDO to Folsom but with some added twists. The HUNDO is 100 reps of a given exercise. Here were the instructions given to the PAX from the City Boy:

Do 100 reps of the exercise. If you stop/pause during the reps it’s 1 burpee for each time you stop. Keep that number in your head and wait until you finish your 100 reps. When we are all done with our reps, we will collectively add up the number of stops amongst the PAX and multiply that number by 2. ALL PAX will perform said number of burpees.

1st set:

100 curls

Apparently Volt didn’t understand this City boy’s instructions. Maybe I talk funny?? All I know is when some PAX stopped the first time they did their burpee. I told them to wait.  Boy was Volt hot when we all finished and he had to burpees together! Yes, Volt, even you had to do them. I know you didnt stop during your set, but we did. And this was explained in the instructions.

4 stops = 8 burpees

After Volt complained we mixed up the HUNDO a little and went on a small mosey around the Tennis courts, in a very weird, HIPAA like fashion.

Arrived back at our blocks

100 Chest presses. Lets mix this up and start doing Flutter kicks when you hit 50 reps. If memory serves correctly, everyone finished their sets with no stopping

Mosey around tennis court again, but this time just around the outer edge, nothing fancy this time.

100 Overhead Presses

6 stops = 12 burpees

Mosey around tennis court again in that weird HIPAA way

100 Dips. Try and use the cinder block if you can. Bedpan disappered out of the tennis courts for these. We only can assume he actually did the exercise, but I doubt it.

5 stops = 10 burpees

Mosey around tennis court again in that weird HIPAA way

Volt had enough of my delivering of pain and decided it was best he hit the road. See ya man, Ill make sure you get in the Backblast!

100 Overhead Tricep Extensions but with a twist. I decided to call this a 50/50 split as i knew we’d be stopping a lot on this. So heres what we did. Break out the F3 workout deck. Do 50 reps. If you stop during the 50 reps, grab a card from the deck. After we all finish 50 1 PAX grabs a card from the deck to perform after we finish all 100 reps. Do your other 50 reps, again If you stop during the 50 reps, grab a card from the deck. Now that we finished the 100 reps grab another card.

10 stops = 20 Burpees

4 Cards were drawn in total. Bear Crawl (Q chooses distance), High Plank, Low Plank & Rosalittas. We bear crawled to the net and back then did our planks about 45 seconds each, then T-Ron led us on Rosalittas.

70 Burpees total today!

For the PAX trying to figure out what the hell YHC was doing when moseying, this was the end result. Little fun with Strava.



Announcements – Xmas parties F3 & Camp Sertoma (Pre-Blast coming soon) on the 15th. Convergence on the 15th. After Convergence Clavin leading a run to the “Santa of Dillards” house (1.5 miles?)

Prayer requests

YHC took us out

Gentleman, always a pleasure coming out to Folsom. Best mumblechatter around. It is a bit of a drive for me but always well worth it. I appreciate your hard work this morning. See you all soon.









Waiting for the Six

It was 25 degrees at the PUB this morning,  F3 Gastonia’s premier weekday at 0530 Thursday morning running workout leaving from Publix.  YHC was fortunate to be on the Pub’s Christmas Card this year and all I had to do was Q the workout and write this marginal piece of journalism.

At 0529 there were  six of us ready to go and then here comes JJ.  As JJ sets up the American Flag Anthrax rolls in hot.  A very brief disclaimer began with me claiming that I am an idiot and there was agreement all around.  My people!

We started with the Pledge of Allegiance and then were off on the run.  Stroganoff and Breaker Breaker ran towards HT while the rest of us ran  5 miles down  Gaston Day School Road to S. New Hope and then into Gardner park and back up.

Defib was far and away out front today and most didn’t see him after he jetted out of the Hickory Tavern parking lot.  Yes it was dark but he was just that fast.  Anthrax and JJ were the second to last and announced that they got tired of slowing down to run with Tool Time and just ran ahead of him.   At the end of the run as we waited and waited for the six the sweat began to turn into ice on our foreheads and the chill was setting in.   Tool Time must have been really slow today as we never saw him come in.  We were all waiting and waiting and hypothermia was setting in so we went back to our warm cars and left.

It was an honor to lead today.  The PUB is yet another AO that is full of great guys and fellowship.  Aren’t they all?

Prayers for families and friends struggling with loss.

We reflected on the life of George Bush (41) and what a great hero, public servant, and humble and classy leader he was.   We could all try to be more like that.

Enjoy the Christmas Card!




Better Late than Never

IHC being a Clemson Tiger, whose team had taken down their feathered rivals by 3 touchdowns, he led the 11 PAX through 3 (touchdowns) rounds of accumulators with 7 (points…get it?) exercises each. It went like this:

Round 1:
1. 4×4
2. Burpies
3. 3-count CDDs
4. 40 sec plank
5. Hip slappers
6. Zombie walkers (lung-lung-squat for 1)
7. Goof balls

Short mosey

Roind 2
1. Bolt 45 (leg burner)
2. Alligerkens
3. LBCs I.C.
4. 40 Morocan night clubs
5. X’s & O’s
6. Big Boy situps
7. Bobby Hurrleys

Short Mosey

Round 3
1. Burpie
2. Mike Tysons
3. Goof Balls
4. 40 second plank
5. Monkey Humpers I.C.
6. Lunges
7. WMD (werkins, merkins, diamond merkins)

Mosey to flag and no time for a round of 21’s

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