F3 Gastonia

Fitness, Fellowship, Faith

Chalk Anger Pam

A group of Folsom regulars headed up to Waynesville for an anniversary workout so I wasn’t sure how big of a crowd we would have but Folsom never disappoints as 16 Pax get ready for some work!
SSH x 10 IC, Cotton Pickers x 10 IC, Hillbillies x 10 IC,
Mosey up the hill and take the right fork to the newer parking lot on the right.

Chalk Board
The exercises and reps were marked in chalk in 10 parking spaces on probably the only parking lot you can write on at Folsom.
Pick a parking spot, perform exercise, run a short lap around the parking lot and move to the next space.
Do this for 20 minutes
10 Burpees
30 Squats
30 Seal Jacks
20 Diamond Merkins
30 LBC’s
20 Carolina Dry Docks
30 SSH
20 Merkins
30 Flutter Kicks (Count Right Leg)
30 Plank Jacks
Mosey to the amphitheater.

Find some wall for…
Angry Seven’s
One exercise followed by a word about anger. Repeat the first exercise and add another then another word about anger, etc. all the way up to seven exercises.
Hipslappers IC x 7 called by Sister Act.
Hip, LBC’s called by Slaw.
Hip, LBC’s, Low Slows Squats called by Tyson .
Hip, LBC’s, Low Slows, Merkins called by Westside very slowly for extra pain.
Hip, LBC’s, Low Slows, Merks, Little Baby Flutter Crunches called by Tater Hole.
Hip, LBC’s, Low Slows, Merks, LBFC, Donkey Kicks called by bearded Purple Haze.
Hip, LBC’s, Low Slows, Merks, LBFC, Donkey, Monkey Humpers called by Sparky.

1) Proverbs 15:18 A hot-tempered man stirs up strife, but he who is slow
to anger quiets contention. Slow to anger.
2) James 1:20 For the anger of man does not achieve the righteousness of God.
Anger keeps us away from where God wants us.
3) Ephesians 4:26-28 Be angry and do not sin; do not let the sun go down on
your anger, and give no opportunity to the devil. Anger hinders all of our
relationships, especially M and family.
4) Proverbs 15:1 A gentle answer turns away wrath, but a harsh word stirs up anger.
Our response to anger can often control how the situation resolves.
5) Proverbs 19:11 Good sense makes one slow to anger, and it is his glory to
overlook an offense. Turn from anger toward forgiveness.
6) Colossians 3:8 But now you must put them all away: anger, wrath, malice,
slander, and obscene talk from your mouth. Turning from anger will lead
to turning from other bad things.
7) Proverbs 14:16,17 (KJV) A wise man feareth, and departeth from evil: but the
fool rageth, and is confident. He that is soon angry dealeth foolishly.
Turning from anger shows wisdom.

Mosey to Tennis Courts for
PAM, (Partner AB Merkins)
P1 does Flutters while P2 runs the court for
10 Merkins and returns. Switch and do this 3 times each.
P1 does American Hammers while P2 runs the court
for 10 Merkins and returns. Switch and do this 3 times.
Ran out of time so back to the flag.


Announcements: PT Test at Gashouse next Saturday at 7:00 a.m., Annihilation Workout (High Intensity) will be Saturday, July 25th at The Yank led by Pizza Man with regular Saturday schedule for all other workouts.

COT Prayer Requests: Sister Act’s daughter and family, Clavin’s M, Pax traveling, Our kids, Our world. Sparky took us out.

NMM* Recent events show how anger seems to be at an all time high. We see anger just about everywhere. I have been angry for a lot of my life. I would throw a baseball glove upon occasion. I would say things in anger that shouldn’t have been said. Anger can be a daily even hourly struggle for many of us men. It really helps when we try our very best to control our anger especially in our family relationships. That soft answer, that deep-breath delayed reply can help us improve in so many ways. Thanks to all the guys who came out!

Bobby Burpees

7 PAX for a fun Pain Lab that featured a few episodes from the show  “King of the Hill”.

Rusty Shakleford made an appearance and we learned self defense at the YMCA by shouting “That’s my purse.. I do not know you.”

The Thang:

As the episodes played we did AMRAP at two minute intervals.

The exercise were:

  • LBCs
  • Big Boys
  • Step Ups
  • Good Balls
  • Dying Cockroaches
  • Merkins
  • Inclined Merkins
  • Dips
  • Moroccan Nightclubs
  • Calf Raisers
  • Freddie Mercurys
  • Rocky Balboas

Everytime we heard “Bobby” a burpee was owed. We got in a little over 2 rounds then lunged walk to start to met back up with the Gashouse.

Great work by all and good fellowship. Thank you for the opportunity lead.

Big Pappy

Broke’s WOD

15 posted downtown for a special guest Q. This was a little misleading since I was the Q. SA and I had both requested the Q and it was given to him. I’m not usually available during the morning so I convinced Easy Rider to get SA to take next Friday. He sold it on the guest Q thing.

Anyway today we did Broke’s WOD. A hero WOD I created because I look up to Broke and he has a impact on me daily.


Don Q’s


Let’s roll down to the church parking lot

Broke’s WOD:

I thought of some different words or phrases that also mean broke then used those to find exercises. 49 reps of each exercise was completed for his age and after each we did the Wojo to the end of the parking lot and back. The Wojo is a side shuffle like basketball practice(since Broke was a baller back in the day) after every 5 steps bend down and slap the ground.

Bankrupt=Burpees(his least favorite)


As poor as a church mouse=American Hammer(his favorite)


Destitute=Deconstructed burpee


Impoverished=Iron Mike(jump lunge)


Poor=Pretzel crunch


Penniless=Peter Parker


Down and out=Dirty Hookup


Mosey back to the flag and do a round of iron hulk up to 9 and that’s time.

Some reasons Broke is my hero. Broke is a Godly man with strong faith. A good father whose dedication is represented by the good daughters he has raised. He is a dedicated and hard worker who is always willing to help someone out. He’s always respectful.


The usual


The musings of a moron while he mows grass-F3 is like most things in that you get out of it what you put into it. If you want a workout group then that is what you’ll get. If you want leadership training or opportunity then that is what you’ll get. To be clear F3 is about men being leaders in their community. If you just want an exercise group we will still welcome you and the opportunity to persuade you otherwise. My expectation of F3 is to be linked with men that want to make a difference. While I look to F3 Nations leadership for ideas, I really don’t care if they in their positions even exist! I wholeheartedly believe the difference each of us can and will make is right where we are. So I challenge you to narrow your focus onto something you can truly impact, outside of F3, and do it! Again the point is not to make good F3 leaders. The point is to make leaders outside of F3. If each one of us does that then the wheel of progress will start rolling. Now go have an impactful day!



Prison Break

10 guys out at the prison break to log some miles. Everyone done a great job pushing the rock. Let’s continue to do so, hold each other accountable and get the work done! Wether it be spiritual or physical we can all do something productive in our lives and in the community so let’s get after it!


PT at the Gashouse 18th

Annihilation at the yank on 25th

Prayer Request

Sister Act family

Our community

Each other


Round Up

The Blart

9 was the number at Midoriyama on Tuesday. Tyson had the Q but had something come up so he asked if YHC could help him out. Now I had not intended on going to Midoriyama. I had posted that morning and was scheduled to co-q the next. I’m on staycation this week and I try to get in some of the morning workouts for a change when I can. However my brother needed my help so I did what you do. Right? Right? While this was a minor thing I hope you get it.


Just whatever….SSH or something

The Thang:

The Blart

Blart-verb to sound loudly and harshly(that doesn’t sound right)

British slang-The vagina or a fart(insert big eye emoji)

Anyway-Mosey to the soccer field. Merkin ladder starting at 20. Run across the field do 19. Back and forth until you get to zero. (merkins are his favorite exercise.

Mosey to the parking lot for 11’s. Mike Tysons and Sand V’s

To the turd shack. Wall jump 30 times then do 5 burpees(his least favorite) x 3 rounds

To the parking lot. Sprint one lap, rest, rinse and repeat 3 times(this commemorates his one lap race with Ash Pond)

Mosey back to the flag. Merkin mania. 5 of each diamond, regular, wide, crucible, stagered each side, hand release



All the usual stuff

Naked Moleskin:

Blart is my hero because he is a faithful man that is always trying to improve. He cares about others and is always willing to help. He is a listener. He actually pays attention to what people say.

It was Perry to Lee

Last weeks great accomplishment of finishing the full run to Snoballs under 45 minutes and several other notables during that run made me plan on today’s Q running an old route that I’ve never completed …. down to Lee …. uh Perry then Lee ( bad when a heart doctor has to correctly navigate for the mailman) over to New Hope and then Armstrong Drive to Armstrong Road and back home! Most of today’s crew would attempt the full run as well with Dr. Seuss Leading our newest pax member water boy off on a snipe hunt around Parkwood ( they zigged left instead of zagging right) at Garrison and Armstrong . Before starting breaker breaker asked if I was gonna be running sub seven today to which I just playfully laughed and said I don’t think I can achieve that much but I’ll certainly be shooting for sub nine!! Thanks to a cool refreshing Iced T being present, we were able to briefly achieve sub eight and then remained approximately 815 820 up until halfway through the course and Iced T burst a little bit ahead of me on a flat straightaway! After the course was done he said he really enjoyed all of the elevation changes he certainly help me to sweat a little more today than normal. Breaker breaker said he made it just passed the cemetery and headed back Oompa Loompa went as far as 2 miles and then headed back making him at four in the completion. All in all solid performance by all!

PT test next weekend

Prayers for a Breaker Breaker father-in-law

Defibs 2.0

Sister Acts 2.0


coworker of Iced T and Clavin ( Jamie Jones) family dealing with her suicide

Senior Pastor Ronnie Bowers of Flint Groves Baptist upcoming Heart Catheterization

addictions/ depression

todays word comes from the book of James

”Blessed is the one who perseveres under trial because having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.”

today’s big Takeaway is that it was amazing to accomplish a goal that I had set a while back including last weeks goal… Unfortunately with Covid myself as well as many others have not advanced much performing or achieving goals and maybe that something we should work towards.


Well… my Q has been scheduled for a couple weeks, but my attendance has been kinda spotty lately. So yesterday on Folsom’s social media/ group text/ someone “Huck” had created a poll, “will Sparky show up for his on Q”? It was almost an even vote!! So I thought we will work tomorrow! I pulled in wayyy early, about 525, and people were already there! Who knew people show up for workouts 5 minutes before they start? Anyway there was a good crowd this morning, 530 hits and we get started!

Little Gumby’s in the Woods 15ic

Toy soldiers 20ic

10 Burpees OYO

Everybody grab a block and a partner and head to the tennis courts. We lined up for some messed up Dora! Partner 1 starts the workout while partner 2 runs down and back rotating until total number of exercise is completed!

1st- 50 Blockees

2nd- 100 Thusters

3rd- 150 tricep extentions

4th- 200 curls

5th- 250 LBCs , all with blocks!
At this point we are a little ahead of schedule, so I call the group over to one corner of the courts and call prison Burpees! Start with 1 burpee in the first corner then we will add 1 at every corner. We got in 9 corners total of 45?

Last thing on my list was “IRON HULKS”, those are always great, when your upper body is trashed!
Returned to the Launch, said the pledge, announcements, and prayer request and prayed!

Announcements- Nomads trip to Waynesville Saturday morning, see Huck or Montross if interested. PT test this month, and that other hard workout.

Prayer requests- Sister Acts daughter and family, Huck, MW, Venture Church, and others I may have forgotten!

Thanks again for letting me lead! Remember, you always have people/ brothers in your corner! That are there for you when you need them!



3 showed for some Rucking with a round of 11s for good measure.

2.6+ miles, squats and calf raises.

Good times, good fellowship…


Watts Up powering down.

Chili with cheese and broccoli

We should’ve brought swimming trunks and flotation devices as the humidity made the morning feel like we we’re stuck in a bowl of week old chili with cheese and broccoli.  With that in mind, and the fact that I can depend on Vodou to not show on my Q,  we crushed a 1000 challenge routine(we made it to 850ish).  I used similar routines to help reduce my exposure to unwanted pounds during the month of April.  I worked fairly well, so I thought I’d share.  A special shout out to FNG, Water Boy!

Warm up:

SSH: 20 IC
Merkins: 20 IC
Dying cockroach: 20 IC
Squat: 20 IC

The Thang
25 – Kettle Swings
25 – Curls
25 – Squats
25 – Mountain Climbers
25 – LBCs
25 – Merkin
25 – Squat/Curl/Press
25 – Tricep Extension
25 – Crunchy Frog


25 – Kettle Swings
25 – Curls
25 – Squats
25 – Mountain Climbers
25 – LBCs
25 – Merkin
25 – Squat/Curl/Press
25 – Tricep Extension
25 – Crunchy Frog

2 Laps around the parking lot

25 – Kettle Swings
25 – Curls
25 – Squats
25 – Mountain Climbers
25 – LBCs
25 – Merkin
25 – Squat/Curl/Press
25 – Tricep Extension
25 – Crunchy Frog

Last Round cut due to time constraints

25 – Kettle Swings
25 – Curls
25 – Squats
25 – Mountain Climbers
25 – LBCs
25 – Merkin

Ricky Bobby at The Ricky Bobby

Having not been down to The Ricky Bobby in a while, I picked up an open Q. I mentioned to Freight I had the Q and he called it “our AO” and I remembered we joked when Sargento named it that he named it after us. I suggested a Co Q since Freight is off this week and he doesn’t get to Q the weekday morning AO’s very often and he, of course, agreed. 21 Pax joined in the large circle. Fife (the new guy from Monday) was back again. It was great to see Hipaa back after an injury. Several Pax ran from their homes and we have an FNG named Joshua Crowder. Disclaimer was given. We had a collection of 9 Respects this morning which I love to see (We won’t count Roscoe yet but he can see “Respect” from where he is, love ya Roscoe). Let’s go.
SSH x 10 IC, Cotton Pickers x 10 IC, Moroccan Night Clubs x 10 IC (Shut up SA), 5 Burpees OYO.
The Thang
Dirty Mac Deuce
12 Reps, Arms, Legs, Core
Set #1 Werkins, Low Slow Squats, Flutter Kicks All x 12 IC, run a lap around the nicely lit track.
Set #2 Burpees 12 OYO, Monkey Humpers, Freddie Mercuries x 12 IC, run a lap.
Set #3 MNC’s, Mountain Climbers, Big Boys Sit Ups x 12 IC, run a lap.
Set #4 CDD’s, Calf Raises, Dying Cockroaches x 12 IC, run a lap.
Set #5 Diamond Merkins, Lunges, LBFC’s x 12 IC, run a lap.
My time is up so I turn it over to Ricky AKA Freight.

We mosey to the back parking lot with half of us lining up on the first parking space line and the rest about halfway across the parking lot.
Broad Jump 2 spaces, 10 Merkins, 10 Jump Lunges, 10 WWI’s, then Broad Jump 2 more spaces, repeat exercises, broad jump 2 more spaces repeat exercises. Bear Crawl back to where you started. We did 3 sets.
Everybody find your own parking space line for Captain America. 1:4 ration of Burpee to Lateral Bunny Hops across the line all the way up to 10:40. Ouch! Mosey back to the front.

We all post to get in better shape but that’s not all. The longer I post, the more I like to see the Pax. I love Midoriyama and Folsom but I also love every other AO that I have posted because I get to see guys that I have known for a while now and meet new ones. So on that morning you don’t want to get up, think about the guys you get to see and that may need to see you and post for them. We all need each other. Thanks to all who came out. Thanks to Freight and thanks
to Site Q Sargento for naming the AO after us!

We named the new guy Fiestada after the lovely, school cafeteria pizza since he said he liked pizza and he is still in high school. Welcome!

Announcements: PT Test July 18th at Gashouse. Annihilation will be at the Yank on July 25th with Pizza Man on the Q for those wanting to try a faster pace bootcamp workout.

COT: Prayer Requests for Sister Act’s daughter and his family, Breaker’s step dad. Sargento took us out!

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