F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (page 1 of 137)

Countdown Beatdown

11 HIMs posted for what Pockets has dubbed a “Slawful” workout. Site Q Sparky had asked YHC to grab a Saturday Q at Folsom. YHC was undecided on which way to take the workout. Folsom has done a ton of running as of lately, and positive results are evidence of the hard work the men have been putting in. After speaking with the “ghost Q”, YHC lined up a slobberknocker that was targeted towards more muscle work with less mosey time to give the guys a break from running.  As YHC rolled in, he came across Sister Act, Tyson, and Sparky getting in 4 miles of EC. Rolling down the hill, he sees Dolph is in the house! With the PAX circling up, YHC scanned his lengthy Weinke and hoped it was tough enough for everyone. YHC supposes so, because 20 minutes into the workout, 90% of the PAX were begging for some mosey! Why, you ask? Let YHC break it down for you.

Warmup: (All exercises IC)

  • SSH x 5
  • Flutter Kick x 5
  • CDD’s x 5
  • Low, slow Squats x5

R&R while reducing number of reps by 1 each round 5,4,3,2,1


Short mosey to the tennis courts for something the ghost Q cooked up. YHC loved it, and the PAX did as well (after it was over).

Ghost Q had read about American POW’s that still worked out while in prison to stay in shape and ready for whatever may come their way. They were in cramped quarters, so workout options were limited. YHC asked the PAX ” which exercise give the best total body workout with the smallest amount of area available?”. Dolph said with resounding confidence “THE BURPEE!” Yes sir!

Starting at one corner of the tennis courts, all PAX perform 20 burpees OYO. Mosey to the next corner and knock out 19 burpees. Mosey to far corner, 18 burpees. Mosey to last corner, 17 burpees. Mosey back to beginning for 16 burpees. Keep moseying and counting down until burpees are completed all the way down to 1. Mucho mean mumble chatter from the PAX. Fearing a mutiny, YHC divulged the identity of the ghost Q to appease the masses. No kidding, this was tough. YHC had contemplated an Omaha, but ignored the notion and stayed the course. After all PAX were through, YHC informed them they had just performed 210 Burpees!

YHC and a few PAX grabbed the coupons from the truck and carried them to the tennis courts. Circle up for a block work countdown. The thing about this workout is to never let the block touch the ground (if possible).Starting at 10 reps and working down to 1, the following exercises were performed:

  • Curls
  • Overhead press
  • Lawnmowers (bent over rows)
  • Flutter Kicks (with block straight up in front of face, arms locked out)

The PAX were plenty smoked by now, but YHC still had 7 minutes left. So some “Tennis B.O.M.B.S.” were prescribed. All PAX line up along the long foul line of the first tennis court. Once a small breather was given, all PAX:

  • Bear Crawl across first court
  • 5 Bobby Hurleys (if YHC called Burpees, he would’ve certainly died)
  • Bear Crawl across second court
  • 5 Overhead Claps
  • Bear Crawl across third court
  • 5 Merkins
  • Bear Crawl across fourth court
  • 5 Big Boy Situps
  • Bear Crawl across fifth court
  • 5 Squats
  • Bear Crawl across sixth court

Wait for the 6, then R&R the sequence but down to 4 reps. YHC had planned to de-escelate down to 1 rep, but time was over. Time flies when you’re having fun!


  • Community Foundation 5k (Speed for Need event) 4/14/18
  • Christina Latini Memorial 8k 4/21/18


  • Sister Act is working out of town for 13 weeks starting Monday. Prayers for safe travels.
  • Sly during his deployment to Afghanistan
  • Def Leppard and his hip issues
  • Gumby and his stomach issues (YHC has the same symptoms, so YHC as well)

YHC led us out in prayer.


This was a tough workout. Every man in attendance pushed hard. 210 Burpees are no joke. Add all the other crap YHC slung on these guys, and they kept coming back for more! Sister Act- you wanted a good beatdown. YHC hopes that was fitting. Tyson is becoming the “Defib Jr.”. 4 miles before the workout and still pushed and stayed near the top of the group. Dolph- it was great to see you again, sir. Thank You for getting the 6 during the workout. Thanks for posting. You had YHC pushing extra hard today. Oompa Loompa didn’t modify one single Burpee. He performed all of them. T-Claps to you, sir! Roadie has  been one of the hardest working guys during the 40 day challenge. You must have lost those last 3 pounds today. Montross is improving by leaps and bounds and pushing that rock. Keep going! Volt is the most rock solid, consistent PAX anywhere. He just quietly gets it done and crushes it! Great work! Gumby is a spark plug that won’t stop igniting! He was at the front all day today. Thanks to you and Dolph for the push through the Burpees. Blart crushed the workout today. YHC forgets that burpees suck extra for you because you are 1 1/2 feet taller than YHC! Bed Pan hasn’t been posting long, but he pushed through and came out smiling on the other end! Outstanding!

And YHC- well, he’s an Idiot. You guys knew that, of course. Thank You men for allowing me to lead. Great work today by all.

Until next time,




I’m A Retired Runner

12 HIMs came out of retirement with YHC for 4mile mosey plus some extras along the way. As we were counting down to start in the distance YHC was getting excited because there was a faint train whistle sounding off in the distance….it’s go time! At that very moment the Train goes by!!!! 10 Burpees OYO!!!




Squats 10IC

Merkins 11 IC (was supposed to be 10 YHC forgot his voice inflection!)

The Thang:

Mosey approximately 2mile the long way through downtown Belmont and back  to Field of Dreams!

Circle up time for some Dora 123 modified… YHC decided that we would split into 2 teams and would all perform all of the following …

100 CDDs

Another Train 5 Burpees OYO!

200 Squats

300 LBCs

After this mosey to the picnic shelter…

Dips 10IC

Derkins IC

Rinse and repeat


Next up the mosey….approximately 1 mile!!!

Circle up at the flag for a few mins of Mary

25 V up /Roll ups

20 Freddy Mercury’s IC

30 Planks

10 shoulder taps IC


Not very much mumble chatter today except for War Daddy Tesla who’s is still steaming about YHC 4:20 am txt! I believe he said that YHC was like Frankenstein with the bolt in his head ….only YHC made Frankenstein look pretty….something like that … Boudin way to get the six for me throughout the workout! Tiger you’re welcome ….and thanks again for those Tiger squats …Canteen….can’t believe you actually  had issue with the workout you beast! …made YHC feel great that you hated it…Fresh Prince welcome back! Don’t leave so long ….the work outs won’t be nearly as hard….oh and you’re welcome in advance for the pain you’ll feel tomorrow …Solomon….50 really ….last time YHC saw you I swear you were 30…it was all earned! Pockets, Norwood, Broke, Breaker Breaker, Dr Seuss way to push through men! All getting stronger!



Men we are training out here day after day to be leaders. Ask yourselves where you need to step up and lead more? What fear you need to slay? There are people counting on you and God created us to rule! YHC encourages all of you and myself to step up and do this daily!


Breaker Breaker for professional exam he is taking, Tigers M for some things she is dealing with right now, Sly ….still not deployed! Latest update looking like tomorrow!


1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.


It was an honor to lead today men!

Tool Time

Pints of Cardio

YHC showed up early to put in a little EC.  To my surprise, there was a group of women who had taken our normal parking spots.  I thought it might be a FIA group, but it was a women’s running group.  YHC had worn the legendary Blue shirt, so I was a little concern.  To be safe, I covered it with a weight vest.  Problem solved.

There were no FNG, so we said the pledge and went straight to work.  There were 3 PAX for the 3 mile run and the remaining 6 went for 5.  We arrived back at the Pub close enough to finish the post together.


This AO continues to have good turn out.  Keep up the good work.  Try recruiting PAX that have not posted at the Pub.

As always men it was a pleasure to lead.  Keep putting in the work, and we will continue to get better together.


10,000+ reps; salt; Timberlake; Kotter; Grinder; 5’s….makes perfect sense

Friday gloom.  Was I late?  Boudin seemed to think so or maybe he thought in my advanced age I was lost and confused (he is much younger) as he came to check on me as I scoped out the parking lot.

Large crowd downtown including a Kotter……..welcome back Woodstock.  Great to see you…Go Wolfpack!!  Montross is a Timberlake fan….Go Team!

A few had already completed some EC.  I attempted to get in my 25 burpees before the workout but only got in 15 due to time.  I missed Wednesday but caught up with 50 last night……..that was brutal and will not allow that to happen again.  My youngest child (12 years old) is now asking me each night if I’ve gotten my burpees in yet…….nice work Pizza Man.

Not sure if it was just laziness, lack of creativity or I’m just a simple guy but on the way to the AO, I decided I would just do a repeat of my Q from this past Saturday at Gashouse, or at least get in as much as I could in 45 minutes.

No FNG’s.  No disclaimer needed.  Let’s do the Pledge with a short IC warm up:

SSH X 15

Appalachian Americans X 12

The Thang

Mosey east through the parking lot and around to the back side for some Stroganoff 5’s:

Start at one curb – bear crawl to other side – 10 merkins – lunge back (that’s one)

Rinse – Repeat for 5 full sets.  Fun time #1.  Gastone should have brought gloves.

Mosey for some frogger across Long Ave (or Airline or Ozark or whatever it is right there at the Courthouse) and down behind the social services building for the Rally to 1000.

Partner up for some short running – merkins – exercise rotation for cumulative reps:

Partner 1 performs exercise – partner 2 runs up left side steps to upper parking lot – 5 merkins – run back down right side steps to switch with partner for cumulative reps as follows:

Flutter Kicks X 200 (that’s 200 per leg…..why is this so hard?)

Mountain Climbers X 200

Freddy Mercury’s X 200

Plank Jacks X 200

LBC’s X 200

Lot’s of reps, over 10,000 plus a giant load of merkins.  Fun time #2.

Count off before another frogger mosey back to the parking lot at the pavilion for a modified Wolfpack Grinder until time to quit:

For those participating, today marks day 35 of Roscoe’s 40 Days of Discipline…..might have an impact on the reps below.

10 Squats IC – run to other side of parking lot – 35 merkins – Plank AT THE DISCRETION OF THE Q BOUDIN!

10 Low & Slow Squats IC – run back to the beginning point of parking lot – 35 Plank Jacks – Plank for the six

Rinse & Repeat for one more round before moseying to the flag for one last set of IC Flutter Kicks X 30 (not sure why I didn’t take it to 35). Fun time #3

Announcements/Prayer Requests/Name-O-Rama

Good work men.  I appreciate the opportunity and apologies for the lack of creativity, especially if you posted Saturday at Gashouse.  Apparently I have tapped out my thinking cap already this week.  I’m a simple guy.

Until the next one.  Aye!


You Mad Bro

13 PAX total were out at Midoriyama on Thursday. 3 went for a MTB ride and 10 received some punishment . I must say though they took it well. There has been a little smack talk lately from a PAX about the weak workout at Midoriyama. I think at his age it may just be Old Timers. The last time he was out there the only thing that was heard from him was heavy breathing. If not I do look forward to him coming out in July and August when it really gets good. A few times in the past a PAX has challenged those of us that tend to our fields(thanks for the recommendation Stroganoff learning already) early enough in the morning that we have to post in the evening. All have come away with mucho respect for those that challenge the sun. I hoped a certain PAX would show for the challenge but everyone that did took it in stride.


Some SSH and let’s get to work!

Mosey to the soccer field, partner up and get the blocks.

The Thang:

Dora 123

100 Burpees-partner running carry’s the block and runs up the hill

200 Squats with the block

300 In/Out-partner running carry’s the block and runs up the hill

Dora 123

100 stepups on the bleachers with the block. Partner bearcrawls about 15 yds and sprints back.

200 Overhead lifts with the block. Partner bearcrawls about 15 yds and sprints back.

300 Curls. Partner bearcrawls about 15 yds and sprints back.

That’s time let’s mosey back to the flag.


Announcments-Community Run, Forge next week. A few PAX have stepped up for the 3rdF qtrly meet. Date to come soon.

Prayer Request-Def Leppard, Maddoff during Soccer camp(shine the light brother), World Wide’s Son(Notice to all PAX. Stop and say a prayer for this young man. We need some healing here).


I think I’ve said enough

65 degees on a February Morning

YHC pulled into Folsom a little early to get ready for the Q. Just a few minutes later Medicine Woman rolled in and we get out of our trucks. Not long after that the PAX start pulling in one by one. Everyone is talking and we hear a train, not on the clock yet so it’s  ignored  for the time being.  05:30 hits and it’s  time  to  start.

Wamarama: train is still going so 5 burpees OYO ,SSH,Hillbillies, Gravel Pickers X2 IC

Thang: mosey to the lower parking lot for a lap and 10 burpees,another lap and we see headlights  plulling in. Sparky is here so we do another lap to let Sparky get to us. Nice sprint to catch  up  with  us. 10 more burpees.

Mosey by the shelter to the pathway around the back side of Folsom to Sparky’s favorite parking lot. Burpee long jumps across and bear crawl back.

Mosey to the flag at the front of the park for the pledge. On your 6 for lbcs, American hammers, flutter kicks all x 20 IC. MW calls out big boys so we get 20 of them as well.

Next we mosey to the parking  lot  across  from  the  flag for some 11’s. Merkins on this side and star jumps  on the other. The PAX seems to really like this set so YHC will have to remember that. Running very close to time we mosey  back to start.

Announcements: Snowbird men’s retreat, Speed for Need 5k.

Prayer  Requests : each other, 2.0s, M’s, school shooting in Fla.,YHC is getting  some test done for stomach issues.

YHC takes us out.

The PAX pushed hard this morning. Everyone finished the workout stronger than they were the day before. Leaving no one behind. They helped me more than they know and I appreciate that. It was a pleasure and an honor.



Fake News

Nice temps bring out a great group on Tuesday. Pulling up I found many PAX out getting some EC in. As we gather there was a guy named Quincy out doing some running on his own. So after talking with him, Canteen and a few others convinced him to stay and workout with us. So he decided to do part of the workout since he had to head home soon to his family. Hopefully he will return on Thursday. With that I explained to him that we are all idiots. He said OK. no problem. with that we started.

Warmup in cadence

10x Goofballs or until the shovel flag was in the ground

10x Merkins

10x Moroccan night clubs

10x Hillbillies

Lets Mosey to the big park map by the path leading down to the docks.

Run down the hill to the volleyball net and do Burpees. Leave there and do WW1 sit-ups at the docks, mosey back to the top and do Merkins. Start with 5 reps each then 4 then 3 then 2 then 1. Plank for the six then do a count off.

So I had put a tweet out about off road shoes and dirty clothes. Freight was calling me out on it and that is when I looked at the time and realized I had an over exaggerated wenkie. I promised him next time I wouldnt disappoint.  After catching our breath we moseyed on over to the gravel road, down to the side of the lake. This is where our FNG had to leave us.

On top of the earth dam we did some core work, all in cadence. But first we did 5 Burpees for the train whistle we heard.

20x CDD

20x Flutter Kicks

20x LBC

10x Pretzel Crunches 10 each side

10 Crunchy Frogs OYO

With time running out we moseyed back to the shovel flag for some 11’s in the parking lot. Starting at the mid point of the parking lot, we did merkins there and Tiger Squats at the curb. We didn’t quite finish before time was up.

COT, Announcements

Speed for need race 1. Sign up men. Lets support each other and lets help the community. Also there are speed for need patches.

Wednesday nights.  The Forge. At Grits and greens in Lowell. We need Speakers. Step up please.

Canteen is looking for someone to do the Savage race with. And the Warrior Dash as well. Several guys from the Folsom AO are going to the Warrior Dash.

Mud run in Columbia coming up. Its a big F3 event. Check out the preblast.

Prayer request.

High school students that were in a car accident. They are in school with Stroganoff’s daughter.

All PAX.



At the time of finishing this I learned of the passing of the great evangelist Billy Graham. It is said that he has brought over a billion people to learn of Christ Jesus. If every person who has heard the gospel through him would share with just one other person. WOW.   It is said that he has this verse in bold letters in his home.

Galatians 6:14

but God forbid that I should boast except in the cross of our Lord Jesus Christ, by whom the world has been crucified to me , and I to the world.


UNO with Green Cards

As I searched for weinke inspiration, I watched the Olympics and thought of all the athletes who had trained their entire life for these two weeks. Some of their events would last mere minutes, and they had one chance to live in sports glory. I thought about trying to come up with exercises that would relish in the spectacle of events like the Alpine Skiing, Snowboarding, or the Skeleton. This seemed really complicated so I went with a much simpler game that seemed more our pace… UNO.

YHC arrived at the AO to find some HIMs already in full mosey as they finished up some EC. Good work Gastone, Boudin, and Whoopee. It was a very mild morning for late February but perfect none the less.

No FNGs so let’s go…

SSH x 15
Merkins x 15
LBCs x 15

The Pledge

Mosey to the building between the baseball fields in the park. YHC pulled out his cards and explained how this game of UNO would work.

Each color represented a workout:
Red = Merkins
Green = Seal Jacks
Blue = LBCs
Yellow = Squats
Number of reps based on number on card = 1-4 x 10, 5-9 x 5, 0 = 30 reps
Skips of any color = Flutter Kicks
Reverses of any color = American Hammers
Draw 2’s = 5 Burpees
Draw 4’s = 10 Burpees

The cards were shuffled. No deck stacking or funny business going on. As with any hand of UNO, seven cards were dealt face down. May the cards be in our favor…

First hand:
Green 9 = 45 Seal Jacks
Draw 4 = 10 Burpees
Red 2 = 20 Merkins
Yellow Skip = 30 Flutter Kicks
Green 8 = 40 Seal Jacks
Red 9 = 45 Merkins
Green 9 (Seriously?!) = 45 Seal Jacks

Mosey around one of the baseball fields and back for the second hand.

Second hand:
Green 2 = 20 Seal Jacks
Blue 8 = 40 LBCs
Green 7 = 35 Seal Jacks
Red 9 = 45 Merkins
Yellow 4 = 40 Squats
Yellow Reverse = 30 American Hammers
Yellow 0 = 30 Squats

Mosey to the shelter for a modified third hand:

Red = Derkins x 15
Green = Big Boy Sit Ups x 20
Blue = Dips x 15
Yellow = Step Ups x 20

Third Hand:
Green 5 = Big Boy Sit Ups x 20
Yellow 1 = Step Ups x 20
Blue Skip = Dips x 15
Green 9 = Big Boy Sit Ups x 20
Red 0 = Derkins x 15
Blue 8 = Dips x 15
Green 5 = Big Boy Sit Ups x 20

Mosey by the playground and through the parking lot and back to the shelter.

Abbreviated Fourth Hand (3 cards):

Blue 2 = Dips x 15
Draw 4 = 10 Burpees
Draw 4 = 10 Burpees

YHC then asked Woody for a 10 count to catch our breath after 20 burpees. He omaha’d the 10 count to a recommendation of 10 Pull-ups. Sure, let’s do it. Mosey to the top of the hill to the pull-up bar.

Each of the PAX did 5 pull-ups, some with assistance, while the others did Squats while they waited.

Mosey back to Snoballs.

Since we didn’t draw enough green cards and we have a minute left, let’s do some Seal Jacks (x10).

Monk recommended a lecture at Belmont Abbey on 8/26 at 8pm. I believe the title was “Business as a Vocation”
The upcoming convergence, nomads, and site launch with Telsa were all mentioned. Just check twitter or the email for details.

Prayer Requests
Brownstreak. We miss having you out there with us brother.


Until the next time…

Into the Fog

10 HIMs braved the fog this morning.  I came from around the truck, and Mayor had a weight vest on.  Way to put in the extra work.  There was a little mubble chatter then the train broke that up.  5 Burpees to start the warm up.

Warm up went like this:


Imperial Walker 15 IC

Moroccan Nightclubs 15 IC

Merkins 10 IC


Mosey to the school for a 5x5x5.  This is where the PAX completed 5 reps of 5 excercises then ran back to the beginning.  Rinse and repeat 5 times.  The excercises were:


Knees to Chest (Reverse crunch)


Mountain Climbers

Jump squats

We planked for the 6 then completed the 5 rounds together.  There was some light mumble chatter including a discussion between Whoopee and the Q about the Wonder Pets.  I know the other PAX have younger children, but they acted like they had never heard of this cartoon that promotes Teamwork.  If you have not heard of them go to You Tube and type in Wonder Pets song.  It’s a catchy little tune.

After the 5x5x5 we moved to the Chipper.  I changed this up a little by adding a run around one of the parking islands in between exercises.  The movements went like this.

50 Squats

40 American Hammers

30 Dips on curb

20 Merkins

10 Burpees

20 Hip, Rock, and Raise

30 CDD

40 LBC

50 Lunges

Fellowship Mosey to school for 1 minute wall sit with 15 shoulder presses OYO.

Mosey back to starting point for core work.


Flutter Kicks 20 IC

V Ups 10 OYO


Finished with one round of Mary: Whoopee called Baby Makers 10 IC


Announcements: Keep an eye out for information about Nomads in March.

Always a pleasure to lead men.  Thank you for the opportunity.  See you in the gloom.


Good ole Volt had the Q this morning! And guess what… I was late! I rolled into Folsom at about 538, the pax were saying the pledge when I was rolling in, a good site to see! Little did I know what I was getting into!

warmup- so I’m told! Ssh, Hillbilly’s, Gravel pickers, 15ic

they moseyed to the flag at the entrance of Folsom, pledge, mosey the long way back to the playground! After running around looking for the pax, this is where I found them! Some were doing merkins, some were doing squats, and some were doing pull-ups, that’s when I was thinking “ if I just keep on running, I wonder if they will notice me?” I join up with the pax, yep a “Murph”! We finished the 20 sets of 5 pull-ups, 10 merkins, 15 squats, then run that last mile! I should have known when I saw Volt had the Q , it wouldn’t be easy!

Announcements- snowbird men’s retreat March 16-18

Prayer request- our families, the families and people in Florida!

Good work men! Good to see Bed pan out at Folsom this morning!

Volt took us out!

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