F3 Gastonia

Fitness, Fellowship, Faith

Again with the switchero?

Confusion in the gloom?  Okay Clavin, start with the pledge and warmup! The torch was passed when all muscles were loose-ish.

YHC took us on a mosey around Pelicans so I could ditch my coat in the truck, then mosey to the picnic shelter.

20 step ups each leg OYO

dips IC x 10

American hammer x 30 IC

The main thang, inspired by a brutal Sister Act workout Downtown in the parking deck.

5 exercises, 10 reps each then run around the Martha Rivers concessions building and back to parking lot beside the picnic shelter. Repeat 5 times, wait on the six in between.


Imperial Walker Squats

Plank Jack Merkins

Smurf Jacks

Monkey Humpers

Back to the picnic shelter for 20 more step ups each leg OYO.

Dry Rub led in some flutter kicks IC.

Mosey back to Pelicans, but stop at entrance for 15+5 big boy situps

Mosey back to Pelicans… TIME!

Prayer requests:  Recovery / healing for Dry Rub’s M,  Outhouse’s dad, Watts Up father in-law.  Continued prayers for EZ Rider’s son.

Gastone shared some insight; it’s an honor and a privilege to be able to post, exercise, enjoy one another. Anything that keeps us from being out with the PAX and sharpening ourselves can leave us wishing and longing we were there and able.  Summary – let’s not take for granted our ability to get out and post!



Stinky Bird takes to the nest, over and out.

Day 1 of 4 Days of Christmas

No FNGs, only Kotters but YHC still failed to provide disclaimer. Oops!


We all ran, some further than others.



Prayer Request

YHC closed in Prayer

The Storm Handoff

Well, it has been about 18 months since YHC took over as Site Q here at The Storm. Part of me wasn’t ready to hand it off, but I knew it was time for someone else to take the lead. I have thoroughly enjoyed the opportunity to lead as Site Q here and also have learned a lot.

Now let’s get on with the work!

No FNGs, quick disclaimer and then the pledge


SSH x 35

Windmills x 15

Mountain Climbers x 15

Merkins x 15


The Thang

Mosey to side parking lot next to building. All PAX line up side by side, arm length apart. Squats in cadence x10

Form two lines parallel with each other for an Indian Run. Once everyone cycled through, stop for a called exercise. For some reason, once Termite got to the front of the line, he took off like he was an Indian being chased by a cowboy. I guess he thought we were playing Cowboys and Indians…Anyway, after we managed to get him back to the group. We made 3 laps around the parking with 6 different exercises called.

YHC made a brief speech about being the Site Q for the past 15 months and was time to hand it off to someone else, which is Dirt. Before Dirt would take over as Q, Roscoe said we need to have a quick ceremony, passing of the torch or a christening of some sort to make it official. So Dirt got down on his knees, and YHC said some Yada Yada, jibber jabber comments and that was it. YHC is not very creative, so there wasn’t much to it. Sorry Dirt, it was more than I received from Mayor last August. 🙂

At this point, Dirt takes over with the Q, and to the wall we went. Wall sits, overhead presses, hip slappers, maybe feet stompers, touch toes and hips. Rinsed and repeated 3x.

Next was four corners around the parking lot. First corner, 10 markins, corner 2, 20 Squats, then 30 mountain climbers, and last corner, 40 flutter kicks. Back to corner one. Rinse and repeat, but this time we escalate with each exercise. We now have 2 1/2 minutes left, but 10 more merkins  and mosey back to shovel flag.




  • Convergence at end of month
  • Ruck for Food
  • P200 Update

Prayer Request

  • Dry Rub’s M
  • Broke’s  M
  • Lynn Hamm
  • College Students with upcoming exams
  • Praise – No surgery needed for Queso’s thumb
  • TopHat

Dirt took us out in prayer…

It has been an honor and privilege to be the Site Q at The Storm over the past 15 months. F3 Gastonia PAX have been very supportive and always willing to step up and take the Q. I am very thankful for all you men. Please continue to support Dirt every Tuesday morning @ The Storm…


Breaker Breaker





Tabata Tuesday

Clock struck 5:30 am

Started with the Pledge

Warm up:


20 Morocan Night Clubs IC

10 Merkins IC

10 Don Q’s IC

15 Squats OYO


The Thang

Time for a little Mosey around parking lot to the front of school.

There we did 3 rounds of:

10 Squats

10 Merkins

10 Lunges count 1 leg

10 Burpees

Lap around the practice field, approximately .25 miles.


Mosey around the parking lot back to the front of school. Time for Tabata-20 seconds of work then 10 seconds of rest for 4 minutes of the following excercises. I received grief that my Tabata app did not play music.

First round

Monkey Humpers




Monkey Humpers




Mosey around parking lot with karaoke right side, left side, and Nur.

Second round of Tabata then mosey around parking lot back to the Flag for core work.

24 seconds of following exercise each, but did not do good job counting.


High Flutter Kick

Low Flutter Kick

High Scissors

Low Scissors

American Hammers

Heels to Heaven

Plank Jack



Freddie Mac


Finished up with Mary. Little Gumby in the woods, American Hammers, Die cockroach,






Thank you for the opportunity to lead.  It has been a while since I have Q.  It was good to get back in the saddle.  Until next time.

Midoriyama Madness.

10 showed at Midoriyama for a rain break workout. With no plan of being under a shelter, I was happy that no hard rain fell on us. Let’s  began our evening.


Grass Pickers

Over Head Claps


With  the Christmas challenge in full affect and I’ve being trying to do a workout every day for the 40/50 challenge, the Christmas  challenge is a great way to deliver yourself a workout throughout the day. I decided to do a burpee mile type workout. 100 reps are what is needed for day ten of the Christmas challenge. So we are to complete 25 reps of an exercise and then run a lap.  I also like working out together and running with other people, so I decided to make all reps done together and run together. This promoted a lot of mumble chatter and a lot of laughter.

the first mile exercises are; 




The second mile exercises are


Lunge for 2 rounds and Monkey Humpers 2

Flutter Kicks

2 miles done and time winding down we mosey back toward the start. We stop at each light pole on the left and do 5 Monkey Humpers. At the start we finish the Daly Christmas challenge with 10 Burpees. With roughly 9 min left we slow down with some merry. Sit Ups, SSH, Toy Soldiers, Nolan Ryans, plank, and Crunchy Frogs are most of what was performed. Time up!!

convergence on 12/28/19 

Pac-Man is leading Gashouse this weekend. please help your site Q’s out by leading a workout.

Freight will be doing 2 more rucks for food. Gashouse this week and The Yank next.

Service/trash pickup ruck on 12/21 at all Saturday AOs.

prayer request.
Many request guys. Please try to listen and remember each other’s request. Most of all prayer does work. Our Lord is listening and waiting for you!!

Thank you letting me lead!

Drink Up

Watts Up led us off with a few rounds in Cadence.  Next thing you know he had the Bootcamp moseying away, leaving me with a thirsty pack of Painlab ready to start drinking.  Well, we would have started a bit sooner had I not forgot to set out the mini station weinke’s in advance.  Taking note of how many HIM’s we had for Painlab, we added a few kettlebells to the rounds.

Linus has no music, Q fail noted, Rudolph to the rescue.  His phone had no issues telling us it was cold.  No worries, we had plenty of alcohol on hand.  First round was working with Cases of Coors, not the light variety.  Best I can tell we completed two rounds of the following:

Heels to Sky x 25

Merkins or Block Merkins x 25

LBC’s x 35

Flutterkicks x 100 (sgl count)

Overhead Block Press x 25

Big Boy Sit Up’s x 25

Block Squats x 25

Curls x 25

Kettlebell Swings x 25

Something else x 25

In between each set was a 20 yard mosey (however mosey you feel) and complete one flying squirrel.  Double back and drink some more.  Rudolph had me doing anything but slow mosey which included some Nur and Karaoke.

Getting a bit tipsey it is time to journey on to the bar crawl.  Taking our not needed Coors cases with us, we slow mosey down the Schiele trail to our two bar bridges.

Still managing to hold my merlot, we started a bar crawl named one bourbon, one scotch, and one beer.  Ie, One exercise, one constant, one ascending burpee.  These essentially sucked, and this is how we partake.

Homer Marge IC

20 Dying Cockroach

1 Burpee

Mosey to next bar:

Squats IC

20 Dying CR

2 Burpees


Merkins IC

20 Dying CR

3 Burpees



20 Dying CR

4 Burpees


Boxcutters IC

20 Dying CR

5 Burpees

Lunge Walk Mosey to the last bar (you can about imagine how this looked)

20 Dying CR

6 Burpees

Still about 12 minutes on hand changed to some Partner AMRAP’s.

Partner one KLAW about 3/4 up the hill, Partner two AMRAP American Hammer

Rinse and Repeat with V-up’s.

Good enough to sober us up a bit to drive back, take what’s left of the Coors and bring them back home.  I’m not a traditional Painlab attendee, but I love Q’ing this group.

Until the next time.


Oompa looks like a deer going off to die!

As we are assembling, Oompa Loompa looks in bed of my truck to see … Coupons! And decides he’s taking a zero on today’s “Pop” quiz!
As he wanders to the track …. with the fog settling in Linus suddenly remarks how Oompa looks just like a deer heading off into the woods to die!!
Pledge disclaimer no fngs off we go…
(Gump would arrive a little after the warm up … his warm up consisted of a short walk across the street ( from Kinmere!!) and he’d do this afterwards!
MNC. IC 13x
imperial walkers IC 13X
Side straddle hops 13 x
Merkins IC 13x
Lbcs IC 13x Mayor had us all move under shelter so his pants wouldn’t get wet!
We then repeated all 5 to the same tune

Grab a coupon grab a partner ( I had none until Gump would arrive ) but there were 3 exercises called each time and you and your partner would half the number together …. 104 for each called exercise
Round 1 tricep extension/curls/ swings
Then we lunged to light pole and lunges back
Round 2 press /curls/ pull throughs ( or push)
Round 3 curls / squats/ lay on ground for chest press and lunge
Found 4 repeats last set and lunge for time!

Everyone seemed moderately confused and kept thinking maybe if we half the half of the half or the third …. there were some mentions of obscene math problems …. but
There were 5 exercises in the warm up done 2 times
They were done in cadence ( meaning double numbers ) 13x …. translates to 26 two times
Distance for lunges was 7 parking spaces which roughly translates to 52 feet
With your partner … you should only have been doing 1/2 of each exercise (104) …. which is 52

Today I celebrate 52 years circling the sun

Announcements Gump at the Yank with 6:00 start due to Santa Hustle traffic
Christmas town ruck tomorrow .. check pre blast
Toys 4 tots drive and Freight at Gashouse for food drive

Prayers for Mayors neighbor with breast cancer to start treatments soon
Dry Rubs M at CMC
Gump … kids and testing
Outhouse father in law falling pretty well banged up and will be sore for some time

Still not old enough for the senior discount … but I can wait ….. til next time !!

No Sleep ’til Brooklyn

So, I have been so super stressed lately working on Christmas orders for a side business I have making things (like Cigar Box Guitars and hollowed out book safes, and things with damaged vinyl records). My day job is kicking into high gear (which it’s always in at least 4th or 5th gear anyways, so maybe someone (me) managed to hit the turbocharger). I have also had Beastie Boys music stuck in my head, at random times, for weeks now.

Monday of this week was nuts and I managed to upset my wife before she went to bed, over something completely stupid (brain was more than shot and I seriously was not thinking). I then stared at the clock last night and did not sleep at all. I went to be around 10pm. I looked at the clock at 11pm, 12:30am, 1am, 2am, 4am, and finally got up at 4:30am for the 5:30am workout.

The Thang:

  • 15 Side Straddle Hops – in cadence
  • 15 pansy pickers – in cadence
  • 15 mnt man poopers – in cadence

Mosey to the street.

We tried doing an Indian run with 5 Flying Squirrels (or Burpees), 5 Bobby Hurleys, and 10 Goof Balls… but this is a new concept for some of the Pax in attendance. We barely made it with all the Pax getting thru the Burpees/Squirrels and the run to the top of the hill.


We did two rounds of Iron Hulks “Man, those are easy. You ain’t got no weight” typically says no one… though I think Volt said it in jest this morning.

We moseyed to the adjacent parking lot.

I tried calling an arm and shoulder workout, an ab work out, and then 40 fast high knees. We definitely got the 40 fast high knees in, but the rest was a combination of Merkins, LBCs, Flutters, Mountain Climbers, Peter Parkers, Jump Squats, Stogie-fied Mike Tyson’s (horizontal plank to a horizontal squat – no push-up). We mostly did 20 of these other exercises.

We ran back to start and I had to leave to fix breakfast and help get my kids ready for school . I left Montross and Tater Hole in charge to finish out the last 15 minutes of the workout with some “mary” and the COT.

I had a wienke  prepped, but when I saw Hacksaw and Roadie show up I tried to switch things up from my original plans (make things not so “JV”). I think a combination of this and the lack of sleep caught up to me, as I paid more attention to the Pax than I did myself (my personal limitations). I wanted to push them which in-turn almost caused the Q to splash merlot on the mosey back to the parking lot. My cheap ECG Watch was already vibrating a couple of times during the workout to tell me my heart rate was spiking, but I pushed on – trying to keep up. The Pax there held me to what I called, and also helped calling out exercises when my sleep deprived brain decided to fart out whatever I was about to say, sometimes during mid sentence. Even though the workout wasn’t as “turri-bull” as some of the other workouts I have attended… thank you for supporting and pushing me… and allowing me to try doing the same for you.

See you around.


The Ol Q Switchero

Approximately a month ago at Neverland ( Which is nevermore) I saw an opportunity to issue 2 challenges for the 2 remaining Q-Less moments left in 2019 At the Labyrinth … both were not accepted but the pax cheered Island on til he accepted and our newest ( at the time ) site Q accepted the other date. And then the machinery started whirring and I checked the dates and seeing an open date for The Sandlot called upon Stinky Bird with my plans …and He Loved it!!
I Tweeted that there may be confusion this week and used the KaBobbles ad from Lunchables to cement it.
Stinky Bird led us in the pledge and then into 21 SSH s …. supposedly 10 merkins ( he called for 10 IC AND ALMOST …kept going) 20 MNCs and then sprang the trap asking if anyone had ever heard of “the ol Q Switchero?” And handed off to YHC!
I then led them around Snoballs and stopped asking if anyone was confused …. Dirt acknowledged bring Corn Fused mostly from his years in the agricultural belt. So I had us head over to sidewalk in front of Snoballs looking both ways to act as if I had no clue…. and off we head to the park ending up at Clavins Hill but first we plank for the six. Now we Will do 1 merkin, bear crawl up and 10 monkey humpers at the top. Thankfully I’m asked what will we do next and I respond with a hearty “YES!”
Remember ….. mixed up day …. crawl bear down … be careful though!
Over to the soccer field where we do monkey humpers for the six and …..
at the 25 yard line do 25 merkins and run back
Now to 25 yd line for 25 merkins and proceed to 50 yard line and 50 monkey humpers and back to 25 for more merkins
Do you see a pattern? Yep I used this one before and it’s a REAL crowd pleaser!
Back to start and …. yep … 25-50 and next was add 75 plank jacks ( turf tearing up time!!) oops
Back down 50-25 – start.
Now 25-50-75 … oddly everyone seemed to be about the 90 yard line ….and 100 yard line for 100 SSH …. and back down ! Yippee! Lbcs for the six ( this was original exercise I used last year instead of the monkey humpers )
Mosey to the turD shack and line up facing it for Jack Webb’s up to 10 and back to 1 … man that’s fun !
Now we line up for an “ Indian Run “ without the run and since we’re mixed up today we will slow mosey and last man will nur to front and do this to the gates where we do 10 big bois for the non existent Turtleman …. will he EVER return? This is that weird pitfall from last couple of years where a site Q disappears after turning site over. Back to start and I call on Watts up who delivers reverse crunches, Defib with 20 American Hammers … I call out “A Side Straddle hop!” Which earns some mumble , but not as much as Bed pan who calls for his favorite Hillbilly squats !! I think it may have been 10 in cadence ,,,, but who knows?!??? Mixed up day and all that !! JJ WITH 40 IC flutters … whew!!
And there’s 45 seconds with Island for some Lbcs … and time!!!!


Styx wanted to tell all of his weight loss !!! Fantastic work!

Christmas town ruck Wednesday … check out pre blast!

Prayers for EZ riders son, Stinky Bird family member who recently started F3 in Jax but sadly recently lost a child , and Dry Rubs M

lastly did the namearama in reverse !!

Today was so much fun that I look forward to …. oops …. can’t say ….. I really don’t know what’s in store ….. come on out this Wednesday and …….

Bringing a Little Folsom to The Yank

This week, my personal quest to Q all AOs in F3 Gastonia took me to Belmont. Now we all know Belmont is a little different than good ol’ Dallas. It is true that many call Belmont the “fancy-side of Gastonia”. Dallas most definitely is not, but that is ok with me. I did, however, feel obliged to be sure a little Folsom (Dallas) was incorporated into my Q. Simply put, I am bringing cinder blocks!

I am a big fan of Sargento’s 123 day streak of album covers on Twitter and, to draw out the natives, I announced I would also bring a playlist featuring only songs from Sargento’s albums from Twitter. There may have never been a more diverse playlist used at an F3 workout. We had it all from Alan Jackson, DJ Magic Mike, and Metallica to Milli Vanilli, Smashing Pumpkins, and Outkast. I threw the playlist on shuffle so, unfortunately, we did not get to hear The Beach Boys, James Brown, or David Allan Coe. Maybe next time. Here is a link to the playlist, BTW Ode to Sargento Playlist

Onto the workout, 13 HIMs posted for this beatdown! Lets go!

Train – 5 burpees (Slaw was probably smiling about that one)
SSH – 10-ish In Cadence
Toy Soldiers – 10 IC
High-Low Plank and stretching
Lets mosey!

The thang:
We mosey just down the street to a spot I stashed my truck. Everyone grabs a block, I grab my boombox, and off we go. I originally planned to use the pit for this workout but, as luck would have it, it was full of bouncy houses and other such things for the Girls On The Run 5k. No problem, we will work out in the street.

I call an ol’ Folsom favorite and, more specially, a Sparky favorite! 20 to 1! 20 each curls, overhead presses, squats, and chest presses. Then 19, then 18, etc until 0. If you want to put the block down, go ahead but you must take a 5 burpee penalty. I demonstrated the “Folsom Get-up”, which several including Gump, Bedpan, and Buckeye took advantage of and celebrated by bumping blocks (because putting the blocks down to fist-bump would cost 5 burpees!). We rotated counting until we finished. Once we got to 4, I moved us in nto rapid-fire mode. Blocks back in the truck and we mosey to a parking lot behind Old Stone. Thanks Buckeye for the assist with the boombox.

Next, one of my go-to exercises when I really want to bring the pain. Frankly, there were some tough guys in this group and I knew they wanted it! Route 66 Mike Tysons. We all suffered. I think Roscoe did an extra set. Gump was an animal. Things you’d expect from them.

We had a few more minutes and I am not done yet!
LBCS – 25 IC
Flutter Kicks (with hands behind your head) – 15 IC (most at least tried it….totally changes them vs hands under your butt)
American Hammers – 15 IC
Repeat all 3 exercises.

Still not done, we shall work thru the bell! We hit the wall for:
Dirty Hookups – 20 IC (frankly, I just did them until I noticed people were quiting)
Balls To The Wall – again, until I saw people quitting
Dirty Hookups – 10 IC (I was done, everyone else was too)
5 burpees for good measure.

Orangeman runs with a group of guys (not F3 but all are welcome)- they meet to ryn thru McAdenville Tuesday @7pm at Food Lion by Burger King on 74. F3 has a ruck thru the lights on Wed. Meet at McAdenville Elementary. Pay Montross, Stroganoff, or Breaker for the P200, Service Ruck upcoming with Freight. The Yank will also start at 630 next week due to another 5k. Prayer requests- MW, HUCK, BROKE’S M, DRY RUB’s M, TIGERS DAD, students with exams, Gumps student. YHC took us out in prayer.

I think my mission was accomplished! I have been sore for 2 freakin’ days and I am sure a few others are too! It was nice getting over to Belmont to Q and I will be back at some point. We had some good chatter, particularly about Sargento’s peculiar squat form. I was a little surprised I didnt hear more chatter from Tesla, though he did have a few comments at the end. I hear he likes to chatter and I was more than willing to do a little jawin’ with him! You may have noticed, I kinda dig that! Good guys over in Belmont though! I appreciate many of you who helped me out while I was Site Q at Folsom and I am trying to return the favor!

Also, BOS may have the best name in F3. I asked him where he got the name. He points to his feet and says “Big Orange Shoes”. Props to whomever came up with that!!!!


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