F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (page 1 of 179)

Cramerton in the summer gloom

So the humidity and soup of the summer of ’18 continues unabated as we find ourselves in the middle of Dog Days. Just ask my lab Deke all about it! So as we gathered at The Yank and YHC took the lead it was another Holiday in Cambodia. Went like this:


SSH X 20

IW X 20

Copperhead squats X 20

Mountain Climbers X 20

Mosey to the backside and up the steps to the basketball courts.

Round 1:

Bear Crawl to from the baseline:

Stop 1 – Three point stripe, spider man merkins X 5

Stop2 – Centercourt, SPM X 5

Stop 3 – Three point stripe, SPM X 5

Stop 4 – baseline, SPM X 5

Lunge walk back

Round 2

Crabwalk to stops 1-4

Stop 1 – same as 1, 5 LBCTs each side

Stops 2 -4 , 5 LBCTs

Lunge walk back

Round 3

Broad jump to Stops 1-4

Each stop – CCDs X 5

Mosey back to the square down to the gazebo for a little something extra!

10 pull ups

10 Big Boy situps

10 plank jacks

Run to the top of the hill and repeat three more times.

Mosey over to the bridge for triple nickel

5 merkins

run the bridge

5 jump squats

Done and pledge!


Excellent push by the pax today. Another hot, humid morning. Just think about that when its January and 15 degrees guys! But everybody pushed it hard today and that was what it was all about! Great day to lead and be out there. We all got better.

Look forward to next time!


Which Is Scarrier: Strangers or Ghosts?

It sucks being stuck on the sidelines. For 6+ months, F3 was life! I was pushing myself and having a great time doing it and BAM, I am reminded I am a 40 year old recovering sad clown. I am trying to be patient until I can return, but I am always looking for ways to stay close to the guys and stir the pot to keep Folsom on it’s toes.

Flashback 10-ish days ago – it’s early August and Sparky is trying to fill a few remaining Q slots. You may not realize this but, since April, the Qs are all gone within 1-2 days of Sparky asking for volunteers. Props to the guys for stepping up! However, things seemed to be going a little slower this month so I quietly ask if anyone is interested in a Ghost Q. Within minutes, Roadie send me a PM “I’ll do it!” and he grabs a Q slot. Other than us 2 and Pastor Clever, no one else knew what was coming today.

Stranger Danger: The spookiness starts Monday as Roadie comes by my house to pick up the weinke and hang out. My kids have never met Roadie and they are swimming in the backyard. I tell him to just walk around back, say hi to them, and tell them he has a puppy in the truck and ask if they want to come check it out. Now we have always told our kids if someone you don’t know tries to get you to go with them, run screaming and tell us. We have all seen videos of parents testing their kids at parks or wherever and 2 minutes later, the kid walks off with the “stranger”. It is frightening and I always wondered how my kids would react. Would they run screaming? Well, THEY DID! I underestimated the amount of water they would bring into the house as they yelled “there’s a kidnapper here!!!” I quickly told them the truth and told them how proud I was of them. I also underestimated how funny it would be to have Roadie scare my kids. We were rollin’!!!!! So, with that, I can personally vouch for the Roadie Scared Straight Program.

Roadie teased a “spooky” workout leading up to today and did a nice job stirring the boys up to let then know something special was coming. Results speak for themselves: 12 made their way to Folsom this morning. Roadie started off letting them know it was a ghost Q but held off sharing who he was representing.


SSH – 10…make it 14 IC – it sounds like the ol’ Road Dawg got a little carried away.

Raise the Roofs – 10 IC – mumble chatter is stirring. Who is the ghost Q, Gomer? Wrong, guess again.

Rhondas…err, Monkey Humpers – 10 IC – Is this an Allen Tate Q? Wrong, guess again.

Morrocan Night Clubs – as we wait for Sparky. What he is already here? Ah hell, lets do them anyway! I had to build them into the weinke because odds are very good Sparky will be late. I had to prepare Roadie for it!

Pledge – you have 2 options, we have a perfectly good shovel flag, but we also have our new mascot @WomanLeg draped in old glory. The choice is yours!


Roadie leads em out of the parking lot and takes a right. They are headed for the lower parking lot but this a ghost Q so it isn’t going to be easy, we are running around the pond. An unnamed PAX complained about running in the dark around the backside of the pond. Way I see it, Midoriayama has plenty of sunshine in the afternoon if ya need it. Special thanks to Pizza Man for picking up the 6!

I fully expected someone, most likely Medicine Woman, to complain about taking the long way. I had 5 ‘punishment’ burpees planned! With encouragement from Pizza Man, Roadie calls them anyway. 5 OYO!

About this time, Roadie reveals that Montross is the ghost Q. So during the last workout I attended before getting hurt, it was pouring rain and Sister Act called Dirty 11s across the parking lot. It was brutal! So, next exercise is….

Dirty 11s across the parking lot featuring Sumo Squats and Jump Lunges. Gotta be honest here, I originally had Sumos and StarJumps here, just like SA’s Q, but Roadie said Folsom struggled with Jump Lunges during the Iron Pax worjout and needed more practice. A good Q listens to his PAX so I agreed. You can Thank Roadie for the Jump Lunges as you ice down your butt cheeks tomorrow! Reports tell me mumble chatter was lively. MW was heard saying ghost Qs shouldn’t be allowed! My name was cursed. I love it! Way to push fellas.

Mosey to the courts for more beatings!

My last Q before injury was at Gashouse and it was probably my best effort. The feature exercise was Mispelled BOMBS, borrowed from our good friend Gumby. Grab a partner and line up. You know how it goes, cumlative reps – 1st pax does exercises while the 2nd pax runs down and back, switch, rinse and repeat.
– 50 burpees
– 100 big boy situps
– 150 merkins
– 200 squats
– 250 lbcs

I didn’t think the guys would have time to finish this but amazingly, some guys started LBCs before the clock struck 6:15. Time!

COT – Pastor Clever was gracious enough to take the guys out in prayer. Kinda cool he helped out by praying since he was the only other person who of the ghost Q. I appreciate you saying a prayer for me!


I know this was tough guys. I am always trying to think of ways to keep it interesting and that was the goal today. I am not letting you forget about me LOL! Cool thing is as I talked to Roadie this afternoon, I could tell he was as excited about it as I was.

I go to the doctor in 2 weeks. I am sure they will keep me limited for a while, but I will be posting when I can. To be fair, I will break out the ghost Q again and call it myself so be ready. Granted, I will need some time to get back in shape first, but it will be back!!!!!!

I know this was long so I will finish by saying nice work guys! It is always an honor to lead and it is always great to have guys like Roadie willing to help me stay involved and also push himself and everyone else.

Now, time to fire up the NES Classic!

  • Montross the Friendly Ghost Q

The Pub is not Complicated

YHC arrived around 10 minutes before the start time to find a few getting EC in, some stretching and others yawning.  Let’s get it on.

We ran north, turned north-northwest, moseyed a while, turned a slow turn, turned back east, turned back south….we were done.

Sargento attempted to EH an existing Gashouse PAX along the way….nice work, he is the king of the EH while we’re running.

Some started early (Stone Cold), some got in some EC (Gastone, Madoff), some got in some EC by running to the AO from their house (Monk) and the rest of us followed the instructions.

Good work men.

Announcements:  Need a driver for BRR Van 1; Nomads headed to Fort Mill Saturday – meet and leave from Roses in Belmont at 0500; CSAUP on the 25th; 2nd F at Sargento’s on the 25th.  All is good.

Several prayer requests to keep in mind:  Sargento’s M – knee; Gastone’s mother-in-law; Nikki Bailey health

Thanks for the push men.

Until the next one.  Aye!


Kiki…..Folsom, Do you love me?

Folsom, do you love me? Are you posting?
Say you’ll never ever leave from beside me
‘Cause I want ya, and I need ya
And I’m down for you always
Folsom, do you love me? Are you posting?
Say you’ll never ever leave from beside me
‘Cause I want ya, and I need ya
And I’m down for you always

  • HIPAA – In My Oostings

Arrived at 5:15AM. Medicine Woman was there. Yup, just me and him. We were so disappointed with Folsom PAX. 5:29:59AM, Allen Tate arrives. We are still all disappointed. Well at least Allen Tate arrived in time so no “late” burpees are required. Well, lets get the show started.


The Thang:




10 IW IC

Mosey to the Tennis Courts

I announced to the group we are doing accumulating exercises. Meaning do exercise #1 run and return for round one. Do exercise #1, #2, run and return for round two. Rinse and repeat for a total of 10 rounds

Decided to turn on some tunes for us. Little Slipknot radio for our listening pleasure.

Round 1: 10 Merkins IC run length of tennis court and return

Round 2: 10 Merkins IC, 10 LBC’s IC, run length of tennis court and return

Round 3: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO run length of tennis court and return

Sparky arrives as we are heading back to the start point. I yell 8 Burpees as he is 8 minutes late, but for him (Not HIM) only

Resume as group

Round 4: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, run length of tennis court and return

Round 5: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, run length of tennis court and return

Round 6: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, run length of tennis court and return  (NUR 1st, RUN 2nd)

Round 7: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, 10 Flutter Kicks IC, run length of tennis court and return  (NUR 1st, RUN 2nd)

Round 8: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, 10 Flutter Kicks IC, 10 Burpees run length of tennis court and return  (NUR 1st, RUN 2nd)

Round 9: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, 10 Flutter Kicks IC, 10 Burpees, 30 CDD’s OYO,  20 Squats OYO run length of tennis court and return  (NUR 1st, RUN 2nd)

Mosey Back to Flag


Prayer Requsts


Sparky took us out

Thanks to the 3 HIM that decided to show. It was a pleasure as always. Great conversations, even saw a shooting star.


What’s in a name?

When I heard my Friend Bambi may be posting on Wed Morning I knew I could not fartsack.  My running has been hampered of late by a nagging injury which has led me to skip a few workouts for fear of the 3 mile sprint.  I asked on the twitterer who had the Q for Wed morning and Gastone said it was open if I wanted it.  Not sure which day was Snoballs and Which day was the Black Knight, I blasted out that “Hushpuppy has the Q for Marha’s Black Knights Snoballs on Wed”.  Needless to say, Gastone was not impressed and pointed out (again) that each workout has it’s own name and promptly loaded my name into the Q list on google drive as Hushpoopy.  Welcome to the kitchen, there’s the heat.

Bambi was already present when I arrived, Several runners came in from EC as the clock wound down so we began.  Disclaimer: I’m an idiot, you’re an idiot for being here, i’m not a professional.  Modify as needed, there’s no one to sue because if you do something to get hurt then you’re a big idiot. Everyting I say is a suggestion and my biggest suggestion is that you go back home and go to bed.

No takers, so we honored the stars and stripes.


Imperial walkers IC x 15, Merkins IC x 10, Flutter Kicks X 15 IC,  and the runners training for the BRR took off.

Introduced the Split Jack, which is like a Merkin only with feet kicking out front, one at a time like a dancing girl.  15 IC.

Mosey to the Martha’s parking lot.  Circle up, count off for effect, then the next exercise, Aiken Legs:

Frankly, I didn’t get past the A’s in the Exicon as I searched for something for my Weinke.  Aiken legs looked cool and seemed to fill some time, so I called it.

20 Box jumps (on the curb), 20 Squats, 20 lunges, 20 Split Jacks: OYO.  Wash, rinse, repeat for a total of 3 times.

After a 10 count it was time for some Dora 123.  100 Merkins, 200 squats, 300 LBC’s.  (I originally called LBFC’s but realized that would take a really long time so Omaha’d).

after another 10 count, time for 4 corners on a short parking lot around some islands.  Started at 12 and worked downward at each corner, Merkins OYO.

After another 10 count, the time was 10 til finish so we mosey’d back to Snoballs Black Knight’s Parking lot.

6 minutes of Mary, with some LBFC’s (really wanted to do these), Flutter kicks, Dying Cockroaches, and I think crunches.

Runners arrived just in time.  6:15

Announcements: BRR, a driver is needed, Support for the Ladies getting after it on Saturday morning launching a women’s morning workout weekly at Dallas park 8am on Saturdays.  Encourage your M to be a part.  Convergence this Saturday for CSPAN sendoff from Fort Mill, Clown cars leave the Roses parking lot Belmont at 5:30am.  Whetstone project is in effect.  More than mentorship, Whetstone is designed to sharpen a man for life.  The Stone gives up something when he is applied, The blade gives up something when he is sharpened, but both gain wisdom and purpose through the relationship. See Monk if you’d like to be involved as a Stone or a blade.

Prayers for Monks coworker, who’s child passed from cancer.  Madoff prayers for Nikki Bailey fighting cancer, Sargento’s wife with knee injury, and some others.

Moleskin: It’s easy to get whiny and make excuses to quit.  For as long as I can remember I’ve always hurt.  But the fact is, I hurt more when I sit still.  I hurt less when I move and when I move with you.  See you in the Gloom.





Lone Rucker

12 HIMS fought the sack and NES to hit Prison Break this AM. All were well rested and ready to log some miles. Look, Hacksaw brought in an FNG. After several weeks of running Wednesday’s, YHC switches it up to ruck. To my surprise, I was the only one who performed said work. 5:30 hits

brief disclaimer (Hacksaw has already filled the FNG in)



All but myself ran while I rucked. Nothing really out of the norm on this particular morning. After all were satisfied, we meet back at start.  Welcome Stripes(Kyle Haywood)



YHC took us out in prayer

600 in 1

With the big NES classic craze going on around Folsom, YHC has been swamped with programming requests that I’ve gotten behind on my BBs. In case you haven’t heard, the craze I’m speaking of, is the Classic NES mini that was realeased a while back that was loaded with 30 original old school Nintendo games. Well, these little $60 games were selling for triple online but were loaded with over 600 games.  Being the “nerd” I’ve been called, and the fact that I’m an electronics technician, I had pondered attempting to do these “mods” myself. Not like I was going to go in business doing it, but that’s stuff I love to do. Heck, I’d made a killing of if Sister Act. Ask him. Anyway, I was successful and now everyone around Folsom and abroad has over 600 retro games. So, you now get the title of the B.B.


mosey to the far parking lot


route 66 walking and Bobby Hurley’s, turn around Route 66 lunging with Squats.

mosey back to start to grab a 50 pound bag of corn from Sparkys truck. Head to the tennis courts. Line up, going in order, each PAX was to call an exercise. Once he calls the exercise, he carries the corn half the distance of the courts area and back while the rest of the PAX performed his exercise AMRAP. Most were called in cadence, while the obvious exercises were OYO. Exercises called(I might have missed one or two);

Hipslappers, burpees, LBCs, merkins, Contra burpees, Low slow Squats, hacksaws, imperial walkers, imperial Squats, nur around the court, Plank jacks, mountain climbers, SSH, American hammers, Moroccan night clubs, alternating lunges, French fries, flutter kicks, little man in the woods(squat position SSH), Mike Tysons.

Sooo, to bring this together, the NES is a multicade of 600 games in 1, not hitting 600, but for sure a multicade of Fun.

Announcements; JJ5k, Soldier runs, Snowbird men’s retreat. Hit me up for dates.


YHC took us out in prayer

Pleasure to Q our fine establishment. The NES has already been responsible for some late night/no posts. Hopefully this will straighten out once the new wears off. If you are in the Gastonia region, I’ll hook your NES up for free. 😉

Coast to Coast

11 HIM showed at Midoryama on a hot day to push the rock, great effort by all.  Wojo feeling some back pain but didn’t let that stop him. Several showed early for EC.  Pizza Man and Sister Act took the Iron Pax challenge.

QIC called time and started with SSH and Don Q’s.

Midoryama has a main road that leads from entrance to the back soccer fields.  Series of street lights line from entrance to F3 parking lot on same side of road, six lights.  At parking lot lights switch to other side of road, seven lights to soccer fields.  Q leads PAX to first light nearest parking lot toward soccer fields.  Calls 40 merkins, then sprint to first light leading toward entrance.  Light is on PAX right side due to change in direction of lights from parking lot.  At that light Q calls 40 Bobby Hurleys.  Sprint toward soccer fields to second light on right, 40 diamond merkins.  Sprint opposite direction to second light on right for 20 lunges each leg.  Continue changing directions and running to next light in sequence.  Exercises called were wide arm merkins, low slow squats, stagger merkins left arm forward, lunge walk, stagger merkins right arm forward, calf raises, and military merkins, all 40 reps and continuing to change directions and run to next light in sequence.

Mosey to start for pledge.

Tough workout, due to exhausted arms (240 merkins total) and lots of running combined with hot temps.  PAX brought it those as usual.  Great work, hope you got money’s worth.

Good to have visit from Penny Pincher who normally posts in Ft Mill/Rock Hill area.

Lots of announcemnets, CSAUP and Sargento 2nd F on Aug 25, convergence at Fort on Aug 18, tubing Aug 18, Speed for need and JJ 5K in September, Burpeethon in Oct.

Prayer requests: kids, teachers, administrators starting new school year, those battling addiction.

Q ended in prayer.

Always an honor and a pleasure


Sunday Convergence

25 HIMS and a Leg showed at Crossroads for a Run/Ruck Convergence.  An awesome group of guys came out to fellowship and to push the rock a little.  Broke was our lone rucker and absolutely killed it.   The rest of us ran , with a lot of guys putting in EC.  Great work by all today.  I really enjoy the Sunday run and both Coconut Horse and Crossroads continue to have solid numbers.  So it was really awesome to have both groups together today.  Honored to have LEG with us today.




August 18th – Convergence at The Fort for CSPAN

August 18th – 2.0 workout at Folsom

August 18t – Tubing

August 25th – BRR/Bourbon Chase Relay CSAUP @ 4am….sign up here – http://f3gastonia.com/2018/07/11/pre-brr-and-bourbon-chase-csaup/

August 25th – 2nd F event at Sargento’s Casa (PAX and M’s ONLY)

Sept. 22nd – Stop Solider Suicide 5k/10k Speed For Need event in Belmont….sign up here – https://www.eventbrite.com/e/stop-soldier-suicide-10k5k-tickets Discount Code: HAPPY

Sept. 22nd – JJ5K at Common Grounds in Stanley…sign up here – https://runsignup.com/Race/NC/Stanley/CPC5KTraining

Oct. 6th – Special Olympics Burpee-thon – More information to come


Prayer Request:  YHC took us out


It was an honor to lead today.

Sister Act


Folsom Iron Pax Challenge

14 HIMS at Folsom this morning.  13 for bootcamp and 1 runner.  Great work Tyson.  He is battling a back injury and is slowly working his way back to form.  Good to see him out here putting in some work.  The rest of us, well, I don’t think we realized what we were about to get ourselves into.  F3Greenwood challenged all of F3Nation to compete in the F3 Iron Pax Challenge competition for the month of August.  Each Sunday a new workout is announced to be completed during the following week.  Then you enter your score each week, and after the month an F3Nation Iron Pax winner is announced.  So with today being the last day to complete the week 1 workout, it seemed fitting to offer any willing PAX the chance to compete in the challenge.  It was great to see a good crowd, and before I knew it, it was show time.


Warm-up:  Grass Pickers, Hillbillies


The Thang:

Week 1 Iron Pax Challenge:

The week one workout consisted of completing 4 rounds for time.  You would complete the 5 exercises with the assigned reps, then run 400m, this would complete round 1.  We did this 4 rounds with your score being the time taken to complete all 4 rounds.  Exercises called were:

  1.  50 Squats
  2. 40 Big Boy Sit-ups
  3. 30 Merkins
  4. 20 Bonnie Blairs (jump lunges with 1 rep consists of both R & L knees coming into contact with ground)
  5. 10 Burpees
  6. Run 400 Meters

This was a tough one.  I honestly did not think this looked too bad when it first was announced.  I could not have been more wrong.  As I write this backblast, my legs are more sore than I can ever remember.  This was a beatdown for sure.  Everyone pushed hard, and gave it their best effort.  Defib, who is a machine, lead the way and finished first.  Not sure of the order in which the remaining PAX finished, but everyone finished out together.  Awesome job, and way to push everyone to finish.  I actually prepared a weinke with a lot of options after we completed the Iron Pax Challenge.  Uh,  that wasn’t happening after this beatdown.  With everyone smoked, we fellowshipped mosey to the tennis courts.

Time was running low, but we still had plenty of time for some more work.  Next exercise called was some Route 66, suicide style.  We would run to each out of bounds line and back and perform a Sumo Squat.  Each run down we would go to the next out of bounds line and run back.  Then increase the Sumo Squat by 1 rep each time.  Start with 1 Sumo Squat and finish with 11, for a total of 66 Sumo Squats.  This completely smoked the legs, which were already shot from the Iron Pax Challenge.  Not a good call on my part.

With just a few minutes to spare.  we had time for a little Iron Hulk.  This is a exercise where you perform Merkin and Air presses with a 1:4 ratio.  1 merkin then 4 air presses, 2 merkins 8 air presses, 3 merkins 12 air presses and so on.  I think we made it up to 7 merkins when time was up.

Great job from everyone today.  This was a pretty good beatdown, that I’m still feeling several days after.  Appreciate everyone pushing themselves and each other.



August 18th – CSPAN Convergence at The Fort

August 18th – 2.0 workout at Folsom

August 18th – Tubing

August 25th – BRR/Bourbon Chase Relay CSAUP @ 4am….sign up here – http://f3gastonia.com/2018/07/11/pre-brr-and-bourbon-chase-csaup/

August 25th – 2nd F event at Sargento’s Casa (PAX and M’s ONLY)

Sept. 22nd – Stop Solider Suicide 5k/10k Speed For Need event in Belmont….sign up here – https://www.eventbrite.com/e/stop-soldier-suicide-10k5k-tickets Discount Code: HAPPY

Sept. 22nd – JJ5K at Common Grounds in Stanley…sign up here – https://runsignup.com/Race/NC/Stanley/CPC5KTraining

Oct. 6th – Special Olympics Burpee-thon – More information to come


Prayer Request:  YHC took us out


Thank you for this opportunity to lead today.

Sister Act



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