F3 Gastonia

Fitness, Fellowship, Faith

Page 2 of 211

You vs You

Warmup, run to the flag. Pledge. Run again,do exercises.  Repeato  X5. Got 2.4 miles

Crossroads 12/16

7 men showed at Crossroads this morning and put in some miles.  We had 1 FNG this morning.  Welcome Asphalt (Aaron Motley).  Great work guys.  Appreciate the push this morning.

Sister Act



Backblast Complete

some ran extra and the rest made 5.

Good wok by all, Gastone Out

Folsom hammy day.

As I pulled in the parking lot my normal 30 min early, I heard Leppard telling SA that he could do the 13 miles, don’t worry he said. They might have been better off. This crappy plan I had put together sucked.

Torn between workouts, I decided to go with my Route 66 ballerina style leg workout. Not popular but very effective in tackling the hamstring and butt area that many of men lack. Remember your M’s like a tight butt as well as you do! If you don’t think so, ask them!

Time to get going and the boys gathered around with one FNG. Disclaimer was given and we started.

Warmup began.

Your Q for the day did do a lousy job on most workout names today. I had to ask forgiveness from the PAX.

Don Q, Hillbillies, SSH, CottonPickers, and Squats all 15 IC.  Then we started Moroccan Nightclubs. We did about 30 or so IC until the last PAX had joined the group. Mosey to the nearby parking lot.

Route 66. We started with

Skater Squats

Salute plank with Bear Crawl between lines

Mosey to the pick nick shelter (Gumby got the lights on) we did some bench work.

Dips, step ups,  Gold digger gave us derkins and box jumps.

Back to the parking lot for more 66s.

Sandy V with Crab Walk between parking lines.

One Legged Deadlift


Toy Soldier

As we head back to the start we do 5 humpees at the speed bump in the road.

At the start we finished up with a round of marry. Everyone got a chance to lead an exercise and everyone did.


Great time as always. Several complaints. I like that, keep them coming.

I told the guys a story of an abandoned child. How there was rejoicing at her birth. The take away is, when you submit your heart and life to Jesus, the Heavans rejoice!!! It’s your new birthday!!



Christmas party in a in a couple of hours!!


Pray for our Cotters and  each other!!



Small things can be so impactful

As a child I remember several times going either to nursing homes or other settings to carol at this time of year . it’s been many years since I’ve done it but was very moved today not only to do something meaningful but for such a great man as Bedpan recalled “ has given so much to the community “. As the group was not too large we were all able to enjoy the warmth of Santa’s home even getting to see how he has all the latest gadgets ( only needing to call on “Alexa, turn on the lights !” For when we needed to see our music. My M and 2.0 , Cap’n Crunch along with Oompa Loompa’ s M arrived early to not only ready Bob for our arrival , but also to visit with him ( they stayed until 11:00!)
It was very moving listening to Time Frame tell Santa that his picture with his family is proudly displayed on his wall.
We all sang rather well and as Oompa Loompa remarked “ thankfully no one videoed the moment !” To which someone responded that that was Hipaa’s purview.
As our Nantan was present I asked him to pray us out.

And there was peace on earth , and good will towards men …. all for one moment.

Thank you and God bless all who showed

A Necessary Push

Admittedly, I wasn’t super excited to have the Q at Snoballs this week. Things at work & home have been super busy (& stressful).  I’ve been rising very early and hitting the hay very late at night… just to keep my head above water.  The snow/sleet event over the weekend was awesome for my 2.0s; however, it added to the stress for work as the workweek was cut short. Long story short, I wasn’t chomping at the bit to Q. That said, I was voluntold a few weeks ago by one of my closer F3 brother’s, Gastone, that I needed to Q Snowballs. Gastone has been a great friend of mine since my introduction to F3. He’s EH’d me when my posts were sparse, provided Godly counsel when times were tough, invited me to events outside of F3, and provided a necessary push (more than 1 time) to get me out of my comfort zone (i.e., BRR).  As such, I didn’t give any pushback , and I added the Q to my calendar.

As usual, Gastone tweeted a reminder about Snoballs & invited everyone for EC to “get sum”.  Hipaa replied with a HC to EC.  This meant he publicly committed himself to arrive at 0500 for a 3 mile mosey in the cold & icy gloom prior to my Q.  While Hipaa’s HC didn’t surprise me, I couldn’t help thinking about the positive transformation I’ve witnessed in his health since he started F3 nearly 1 year ago after being EH’d by his cardiologist.  Reflecting on Hipaa’s metamorphosis, I asked myself if I’ve changed for the better or worse over the last year.   This question can go in so many different directions, but for the purpose of this backblast, I asked myself “Am I stronger and healthier today than last year?” Unsure about the answer, I quickly decided that I should take a step in the right direction by joining the EC group.

One of my close friends likes to tell this story about a guy who decided to climb a hill and begin “crazy dancing” in clear site of a large group of people. The crowd watched from a safe distance, thinking the guy was completely off his rocker.  Eventually though, another guy climbed the hill & joined him in the silly behavior. As time passed, another guy joined the two men….then another and another and another until the entire crowd was dancing like fools atop the hill and a revolution was birthed.   Specific to my experience this week, Gastone represents the initial nincompoop who climbed the hill and invited all of us to join him for a run in frigid temps at 0500 when 99% of the population remained in the warm fartsack.  Hipaa represents the second brave soul who sloughed off the sad clown tendencies and decided it was a good idea to join Gastone.  Subsequently, Hippa’s tweet, “HC for EC” provided the necessary push I needed  to join the group for EC.

The point of this missive is to remind us that we need each other. This week, I needed to be voluntold by Gastone that I needed to Q, and I needed Hipaa’s prompt to get out of bed &do the hard work required to better myself.  Next week, it may be you who needs the necessary push.

In summary, I’m grateful for F3 and your positive impact on my life. Thanks for the many “necessary pushes” over the years to be a better HIM.

Warm Up
8 burpees in 60 seconds
9 burpees in 60 seconds
SSH IC x15
10 burpees in 60 seconds
11 burpees in 60 seconds
Moroccan Nightclubs IC x 15
12 burpees in 60 seconds
12 burpees in 60 seconds
Imperial Walkers IC x 15
11 burpees in 60 seconds
10 burpees in 60 seconds
Goofballs IC x10
9 burpees in 60 seconds
8 burpees in 60 seconds
Hillbillies IC x15
The Thang
50 Squats
40 LBCs
30 Merkins
25 monkey humpers
20 flutter kicks
15 CDD’s
10 Burpees
5 lunges
200 meter run/nur
plank for the 6
Rinse & repeat 4x
dying cockroach
diamond merkins
american hammers

F3 Gastonia Convergence

We are getting close to the end of the year and what better way to announce the 2019 leadership team in Gastonia then with a convergence. 47 PAX posted at Gashouse for a little different workout.  In our last leadership meeting we discussed having all of the 2018 Leadership team Q this convergence.  It went like this…Hippa Qed the Pain Lab…Linus(Gashouse Site Q) lead off with the warm-up then Pizza Man(1st F Q), Sargento (2nd F Q), Freight(3rd F Q),  Short Sale(Weasel Shaker), Tool Time(Nantan).  Each of us had 10 minutes to do whatever.  I definitely think that nobody was disappointed with the outcome.  A lot of rocks were pushed and mumble chatter was at its finest.

After the work was done we discussed the 2019 Leadership team:

1st F- Sister Act

2nd F- Roadie

3rd F- Def Leppard

Weasel Shaker- Huckleberry

Nantan- Stroganoff



Christmas Party- TONIGHT Dec. 15th at 6pm Lewis Farms

2019 Leadership team- see above

QSource Launch January 2019


First off, thanks to each of you for helping not only me, but the rest of the 2018 Leadership team throughout the year.  It is amazing the amount of growth that is seen in F3 Gastonia.  We started 5 new AOs and had 97 FNGs this year.  We also witnessed PAX push the rock everyday and accomplish goals that they didn’t see as being reachable.  It is proof that you can accomplish whatever you put your mind and heart too.  Always trust in the lord and be there for your F3 brothers no matter what!!!  Thanks again for the opportunity and I look forward to see what goes on in the region in the years to come.

Until next time Pizza Man is OOOUUUTTTT!!


Q 101: Section 3, #2

If you look on the F3Gastonia website’s cover page, along the right side you will see a link to the First Time Q – kind of a “what to do” list. This isn’t only for first time Q’s, it’s for anyone to reference. So after crawling out of the fart sack for a mid-week appearance at Snoballs, I earned some credit, especially with all the running we did. I gave the Q ample time, well exceeding the Folsom 30 minute guideline and the more standard 24 to 48 hour time period. But before I reached Sister Act’s one month rule, I had to act. As you will read in the December newsletter, backblasts are more important than the individual accolades of the Iron Skillet (congrats to Broke btw). Backblasts tell the F3 Leadership how many men are posting at the various AO’s. We can understand if an AO is struggling or thriving. Site Q’s can study the names to know who is posting regularly and who might be falling back to the sad clown couch – it happens when the mornings are below freezing. So with that, I’m happy to memorialize the epic beatdown by Island. Here is what I recall…


Warm-up (can’t remember exactly, maybe three or four exercises)

Island then announces “let’s mosey…” Now recall that Island got his name as a former college defensive back and even a few years removed from those grid-iron days, he has the quicks. I’ve even witnessed him out sprint Defib. Of his prior Q’s, we typically do some sprint work. but on this cold morning, we kept going. Once arriving at the old Harris Teeter, site of many F3 beatdowns in the open parking lot. Only we kept going prompting Hushpuppy to groan “oh, he meant we’re running to the new Harris Teeter…” and we did, on up the inclined hill, covering about a mile in all.

Upon arrival, Island announces ‘now it’s time for some sprints…’ We did suicides across the parking lot, covering three different distances, doing three different sets with a brief rest in between.

To break it up, we gather into groups of 2 and one group of 3 (me, Gastone, and the Q) for his version of Rock/Paper/Scissors. The winner does squats while the loser runs a distance of the winner’s choosing. Gastone and I won 2 in a row and Island went about 50 yards and back, as did most other teams. When I lost round 3, Gastone challenges me to run around the building – really? the building? ok, I’m off.

Several minutes later I return and we do more sets of suicides. I stare at my watch praying for time to beat Island, at least for a few rounds. Finally he announces it’s time to head back to the AO, thankfully most of the return trip is mostly downhill. Once everyone gathers in the parking lot, we have time for PAX choice of MARY, going around the circle for mostly ab work.

COT – prayers for various people and things

Moleskin – Most PAX don’t roll out to a bootcamp mentally prepared to run 3.5 miles, but that is what we did. Even Qweesh could have handled this one with is soccer arms. Despite Island not posting a backblast, don’t be like Turtleman and “cold-sack” (apparently his weather threshold is mid-40’s), otherwise you missed a great workout by a man that has the most fashionable socks in all of F3 Gastonia. But the next time I have to write a post-backblast, I’m not running around the building.

Short Sale


11 was the count at Midoryama on Thursday for my first Q in quite a while.


SSH x 20ic

Goofballs x 10 ic for Doby. I thought he would enjoy seeing these grown men dance like that.

Don Q x 10ic

The Thang:

I often offer the PAX an option when Qing. Despite what Def Leppard says there are actually options. I couldn’t decide what I wanted to do so I wrote a bunch of different mini workouts on a paper and numbered them 1-7. Doby had the honors of choosing for us. Below are the options that we did but not in this order.

  1. EMOM(every minute on the minute) for 5 minutes-5 squats, 10 donkey kicks, 3 broad jumps
  2. 6 rounds-10 merkins, 15 v-ups, 20 squats. Those v-ups started to suck!
  3. As many rounds as possible in 7 minutes-Broad jump across parking lot, lunge back.
  4. 21, 15, 9(do the 21 of each then do 15 then do 9)-Burpee, WWI. Crowd pleaser!
  5. EMOM-5 pullups, 10 merkins, 15 squats
  6. 21, 15, 9-jump squat,  merkin

All in all I broke a pretty good sweat. I hope everyone else enjoyed it.



Announcements-The Christmas party has moved to Lewis Farm, Operation Sweet Tooth gifts due Saturday at the Convergence at Gashouse 7:00am

Prayer Request-YHC Grandpa, DL’s daughters graduation, Broke, Golddigger and Fiancee


Having been on the IR since The Bourbon Chase I have to tell you guys that you mean more to me than I can ever say. Not being able to post I quickly started to slide back into a sadclown. I’m so out of shape now compared to where I was that it’s really difficult to have to suffer through that conditioning again. However knowing you will be there makes all the difference!

It was a Malfunction..

it was a week ago when Malfunction who has only attended 3 workouts over the summer before he headed out to attend The Citadel called me to get his first Q done today. I would say he has this figured out.

The Thang:

You should have been there, we did lots of Merkin’s and running in the parking garage. One leg bear crawls, Scary Merkins, and much more.

The Moleskin:

The VQ was completed and Malfunction is now able to knock out Q’s all the time. He planned on an hour and was ready to take us another 15 but we all ran from him and left him in the garage. Fun morning and very creative workout.

Operation Sweet Tooth, bring to the Christmas Party.

Singing for Santa Saturday Morning.

Prayers out to several.

Gastone the BB writer Out.


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