F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (page 1 of 148)

Stay Clean

The PAX showed to know at the Pavilion on a brisk 38 degree Friday morning.  Short Sale couldn’t hard commit to the co-Q so our famous tag team style beatdown will have to wait.  However, it will appear on a Saturday morning soon.  Big T-Claps to Slaw for breaking out the neon armband and wearing it throughout the workout.  He was prepared, ready, and worthy to wear the flair!

YHC gave a brief disclaimer and asked what today was.  “420” was the answer.  What does that mean?  It means this is the anti-420 workout.

There were ten PAX to start.  We formed two teams of three and one team of four.  The PAX were instructed to do 129 reps of the exercise one at a time.  We began with Air Squats.  The pace was too slow and about the time I was going to modify the instructions I saw Breaker Breaker pull in hot.  He joined one of the teams.  Each team hit 129 reps.  SLAW wanted to know the significance of the 129.  Great question but he would have to wait for the answer.

Fast mosey to the “art” circle for Decline Pushups.  Now YHC authorized two PAX at a time.  The pace quickened as two PAX now exercised at a time.

Fast mosey to the top of the parking deck for 129 single leg deadlifts. (someone said DL looked like a drinking bird toy)

Fast mosey back to the “art” for 129 dips.

Fast mosey back to the top of the deck for 129 broad jumps.

Fast mosey down and out to the bank for 129 one foot stair hops, followed by 129 merkins.

Fast mosey to (Whoopee guessed it) “McQuitter’s Wall” for 129 Step Ups.

Fast mosey to the train bridge.  Bearcrawl the bridge.

Fast mosey back to Pavilion for 129 Big Boy situps.

It was a this point I asked Whoopee (who had gotten me fired up the night before from his backblast) if he wanted to proceed off the weinke for 129 burpees or do Murph training.  Whoopee said Murph training.  I don’t believe Slaw heard that part or he may have protested.  Another fast mosey back to the deck for 1,2,3/2,4,6/4,6,9 pull ups, merkins, and squats for three rounds.

Mosey back to the “art” for 129 4-ct SSH’s.

Back to the Pavilion for the Pledge of Allegiance and then time.
There were 129 LEO’s killed in 2017.

Prayer Requests:  F3 Olive and his family.  Breaker Breaker’s Aunt, JK2’s Dad, and Medicine Woman’s acquaintance who needs prayers for healing and faith.

Moleskin:  Thanks for Whoopee and his backblast.  I took a couple rest days this week and wasn’t feeling it but his timely backblast gave me the kick I needed.  He also didn’t disappoint with the Friday “guns out” toward the end of the workout.  Great to see Island pushing the rock and posting regularly!  Squirt was back which was awesome.  Def Leppard and Medicine Woman were getting after it in lieu of nagging injuries with no complaints.  Slaw was his usual inspiring, positive self, and Breaker Breaker earns Respect each time he posts.  Thanks for Spiderman for putting away his “Pain” weinke and giving me the Q.  I probably saved the PAX some pain and certainly too many deep sea divers this morning.

Always a pleasure,



15 PAX total for an afternoon beatdown at Midoriyama. FNG was present, so after a short disclaimer we got after it.



SSH, Hillbillies and Don Q’s all x 10IC

Knock out the Pledge and off for a short mosey to the small soccer field


The Thang:

Partner up and let’s do some BOMBS. While one partner runs across the soccer field and NUR’s back the other partner performs the following until the total cumulative reps are reached:


Burpee’s x 50

Overhead claps x 100

Merkins x 150

Big Boy sit ups x 200

Squats x 250


Time for a short mosey over to the big hill at the dog park for some ab and leg work.


Hill Sprint Countdown – start at the bottom of the hill and perform a set of LBC’s, American Hammers and Flutter kicks x 10 OYO then sprint to the top of the hill and back. Repeat sequence counting down by two’s (8..6..4, etc.) until we get to zero.


Time’s almost up so let’s head back to the flag with a quick stop on the way for 20 Mike Tyson’s IC called by Blart.




Announcements – Virtual run at Rankin Lake Saturday for Operation Sweet Tooth, see Pizza Man. Global 6k for Water May 19th, see Broke.


Prayer Request – Huckleberry, PAX who haven’t posted in a while.


Moleskin – Welcome to FNG Michael Sumner – Pink Panther, strong work on your first post. All PAX were pushing hard today and it’s a pleasure to be a part of such a strong group of HIM’s. All kind’s of EC going on before the workout; Blart and Pockets running, Wojo and Swimmer on the bikes, everyone pushing to get better.


Reach out to someone in this group  if there’s anything you need or are struggling with something. Life is tough enough as it is, you don’t have to go at it alone. On the flip side, if a brother reaches out to you, be there for him.


Ecclesiastes 4:9-10 says “Two are better than one, because they have a good return for their labor; If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.”


YHC took us out in prayer. As always, it is an honor.





So today was the Pub…..we’re gonna run, right? The backblast might be funny if ShortSale is writing it. It might be short if Stroganoff is writing it. You might need a thesaurus if you are getting Monkified….HOWEVER, Whoopee is the Q so who know’s what we will see, hopefully something about George Strait???

Today we ran-no surprise. But my BB is not about the run. It is about something I did later in the day-I went to a Rotary meeting and heard a speaker that got me re-focused and I have not stopped thinking about it all day so I wanted to share that instead of “we ran this morning.”

We heard Michael Smith speak today about his experience in the Navy-he is now retired. He was involved in cybersecurity with the Navy and served under several extremely successful leaders during his 20 year career. He worked with leaders such as General McChrystal and Admiral McRaven (famous for his “Make Your Bed” speech-look it up and watch it if you don’t know what I am referring to). He talked about these men he worked with and focused on specific things he learned from several of them. He started off his speech with the impact that something the Rotary Club did that gave him chills-we sang America the Beautiful and recited the Pledge of Allegiance.  His speech was both motivating and humbling-it made me proud to be in F3-a group that recites the Pledge at each workout with a flag present (most of the time), and it also made me embarrassed about fartsacking when I did not make the most of that day by getting up and working out. And then he got me-he mentioned the Lone Survivor story-the event that cost several servicemen their lives, including Lt. Michael Murphy….the man behind THE MURPH. This is what got me-I have not been doing my pull-up routine and he was calling me out without even knowing it. I got home today, almost ran to my closet, and got my pull-ups in and immediately felt better.

I am writing this for a few reasons-to share how this affected me, to motivate those of you who are prone to slipping off THE PATH like I am, and to make sure someone (? anyone) makes me accountable-we all need this. Make each other accountable-whether it is running, rucking, eating right, spending time with your family, even something as seemingly insignificant as using poor form on Merkins…whatever-we all need to be pushed to be the best version of ourselves that we can be. We don’t need pats on the back. We don’t need ‘attaboys. We get enough of that from other people every day. We need our brothers to push us, make us tougher, make us healthier, make us BETTER, and sharpen us (#ISI). Call us out (myself included) when we start getting that Sandy V-I know I get it more often than I want to admit.

Here are the words that Michael Smith talked about today. All of them have significance, some more than others to each of us. Tenacity is the one that got to me today-I think it is because I think I have been lacking in this as of late. That will change-starting today.

Think about this and get your butt out with your brothers as often as you can.

Diversity         Credibility                Competitive          Execution          Accountability

Inclusion          Vision                         People First            Tenacity            Humility


10 Pax showed up for the Vern.  Fresh Prince had a FNG and the disclaimer was given.

Warm Up; SSH, Toy Soldiers, Mericans, LBC’s all by 10 IC.

Mosey 2 laps around sidewalk area surrounding the gazebo, meet back at the gazebo.

10 pullups run a lap around sidewalk

20 dips run a lap around sidewalk

25 Mericans run a lap around sidewalk

30 LBC’s run a lap around sidewalk

Repeato x 3.

2.5 miles put in by the Pax.  Nice work fellas.

Moleskin; Good work by all, Fresh Prince good to see you again brother and FNG- Jason Daniels, welcome brother-working on the nick name.  The VERN is one of my favorite workouts, simple but effective.  Hippa still crushing it in the vest, #TClaps.  Good numbers today men.  I apologize for throwing in the towel and running out on you guys.  Breaker Breaker thanks for picking up the COT and Namorama for me.  Till next time.  #DFQ

Recycled bits make new wholes

Recycled bits of back blasts can make stellar new routines.   This isn’t a stellar one, if we’re being honest.  Know what I’m saying….

It was good, in the B range.  Either way, this is about 6 days past post date, so none remembers what happened anyway.  All that matters is that it made a positive impact on your day and those around you.  Live it!



Side Straddle Hops 15 in cadence
Squats 15 in cadence
LBCs 15 in cadence
Merkins 15 in cadence
Flutterkicks 15 in cadence
Freddi Mercury 15 in cadence
Box Cutters 15 in cadence
Plan Jacks 15 in cadence
Mountain Climbers 15 in cadence
Carolina Dry Docks 10 in cadence
Bobby Hurleys 10 in cadence
Contra Burpies 5

Mosey to the a wall:
Wall sits, Wall sits + Don Quixote, Wall sits + Don Quixote + Marching, Wall sits + Shoulder Presses + Marching

5 Burpies

Mosey to Wells Fargo Steps
Monkey Humpers

5 Burpies

FUMC Parking Lot
1 Partner runs to Franklin then back, Other Partner Merkins until their return. x 2
1 Partner runs to Franklin then back, Other Partner LBCs until their return. x 2
1 Partner runs to Franklin then back, Other Partner American Hammers until their return. x 2

Mosey to the back pavilion.

Deep Sea Divers
Flutterkicks 20 IC
5 Burpies
Dying Cockroaches 20 IC,

Community Foundation Pain Lab

Community Foundation Pain Lab

T-Square came up with a genius idea to move Pain Lab downtown Gastonia at the Speed for Need tent on Saturday morning. I saw the tweet late Friday night but threw it out there anyways letting the PAX know we would redirect to Rotary Pavilion at 7:15AM. This would allow me a few extra minutes to meet anyone that showed up at the Schiele and have them follow me downtown. That said T-Square rounded up the troops downtown and I met Moses and Billy Madison at the Scheile and automobile moseyed to the Rotary Pavilion. The scene was jumping early downtown. Everyone was getting their tents setup and Speed for Need were unloading the chariots. We decided to setup Pain Lab in the grass in front of center stage near the Speed for Need tent.

The thang:

Painopoly of course! I mean, why not? This is a great workout and does not require hours of planning a weinke. It is all on the game board. We did 45 minutes of it and we all finished stronger, sweatier and smellier by the end.

Pain Lab Downtown

There were 5 total PAX and about a quarter of the way through a young boy that had been looking on decided to join us for some kettlebell fun. He did all of the exercises we landed on and with vigor. Good kid with good spirits. Wish he could have stayed for the entirety but he had to go find his family so did not get a chance to name this wonderful 2.0.



Duh, Community Foundation Run in about 30 minutes

YHC took us out in prayer

The one thing I can say is F3 and Speed for Need got some wonderful exposure. We had a lot of curious on-lookers, some asked questions about F3 and Speed for Need in which we directed these folks to the tent. I hope that our Nantan did a good job explaining things. If there is one thing of purpose we fulfilled by doing Pain Lab downtown it was Plant. We planted the seed of what F3 is about.

Tube, good to see you out here brother!! Thank all of you men for taking a detour from the normal Pain Lab spot, it was greatly appreciated. You all pushed hard, even though it may have been uncomfortable doing these exercises in front of a bunch of complete strangers. However, know this, if there is one thing that has helped me since joining this group it is how to step out of your comfort zone and face challenges you may never have.

Until next time,




You Still Mad Bro

17 PAX showed up at Midoriyama. 3 went for a MTB ride. There was no sighting of the varsity captain. Someone said he was probably already in bed.


SSH x forever

Morrocan Nightclubs x when ever I say stop

Low Slow Squat x 10

Let’s Mosey to get the blocks and hit the hill at the soccer field

The Thang:

We did a workout from a few weeks ago. Partner up.

Dora 123- 100 burpees partner runs up the hill with the block, 200 squats with the block partner NURs up the hill and back, 300 IN/Out partner runs up the hill with the block.

Running low on time we modified the next round. 50 step ups partner bear crawls 10-15 yds and runs back, 100 overhead press bearcrawls continue, 150 curls and still bear crawling.

Mosey back to the flag for a little Mary.



Announcements-Tooltime is leading The Forge this week 6:30 Wednesday night at Grits n Greens, Virtual run at Rankin Lake Saturday for Operation Sweet Tooth see Pizza Man, I’ve already got our speakers for this quarters 3rdF event! Way to step up guys. Dates and times to come.

Prayer Request-Def Leppard will be gone to China the whole month of May, Several friends and Family battling cancer.

Moleskin-This one sucks! We will continue the beatings at Midoriyama because that’s what we do. Many of us are not runners but we run, we are weight lifters but we lift. We do these things to get better. Always work to improve. Always Be Training-ABT!


A Bedpan full of Codpossum

It was a frosty 30 degree’s this morning when I pulled into Folsom, Medicine Woman called E.C. The night before and he was not joking. Like a triad Ninja he come running (1.5 miles Aye!) in looked up ice on his mask, said what’s up Bedpan. I thought to myself today is a day to be maniacs! (I’ll explain later),all of the sudden the parking lot was full at Folsom. 11 HIM’s showed up for my VQ. It’s AT’s bday and he showed up with a codpossum ready to get down in the Gloom. (Show to know).

Warm A Rama

SSH x10

cherry pickers x 10

10 hillbillies on the right side

10 Appalachian Americans on the left side

25 night clubs oyo

Mosey to the bottom

team work makes the dream work

25 Maniacs (Chris Farley/tommyboy) then plank until teammate makes two laps x’s2

mosey to covered area

dips x 10

captian Morgan x 10 oyo

mosey to the flag


merkins x10

mountain climbers x 10

LBC’s x 15 oyo


tennis court lunges

stop at end and Bobby Hurley add 1 per court. Then rinse and repeat.

Finished up with 25 squats slow and low per Pax request, and you can’t lose your V without at least 5 Burpees.

I learned a lot this morning, Captain Morgan is best left for the afternoon, add more reps, but most importantly I learned how Great it is to be surrounded by the  Men of F3.

Prayer request

Romeo’s father in Law

all the guys training for the half marathon

Allen Tate’s Mother in Law

bedpans Aunt.

The Bedpan is full!


AM Court (Shoutout to Nightcourt)

It was good to be back this AM. It’s been a minute since I have surfaced. It was a struggle but what isn’t….right?!
As I pull up and park I see Mayor trying to pull over the light poll (what a beast). I saw Dolph wearing more clothes than he intended. I heard Boudin vow not to dress warm again this winterspringsummer we are having. And Hippa wrapped up like a ninja. As others filtered in, it was time. Here’s  what I recall………….


S= ssh 15ic
T= toy soldier 15ic
O= overhead squats 10ic
R= rocky Bolboa 15ic
M= moroccan night club 25ic

Mosey to tennis courts

Court House:

Bear crawl across court
Squat walk aka Duck Walk across court
Mt. Climbersx10
Lunge across court
Sprint back to first court
Repeato 5x

Mosey to top of parking lot.

Triple Nickel:

Mericans top
Mosey down hill to stop sign
Squats bottom

Mosey to start for Mary:

8 pax for 8 different ab exercises

5 minutes left……

Mary Speed Round: (there was some nut busters)




Be on the look out for Burpeethon info and Hippa needs anyone with photos from community run to post on slack. He is creating a video.

Loved ones for sickness and new adventures. Co-workers for strength to over come.

Brownstreak wiped out!

A “Long” run back

8 men showed for some time with Gastone. Strognoff told me he must leave by 6am. It was chilly and it was drizzling.

The Thang:

20 SSH

20 Imperial Walkers

5 Diamond Merkins

Mosey to BB&T for a small break at 10 Diamond Merkins

Mosey To Robinwood School under the long cover path.

Partner Up in the middle.

Partner A run to the end and do 20 Squats while partner B runs to the other side and does 20 Squats. Then back to the middle for 1 parnter Merkin. Squats are constant but partner Merkins grow all the way to 11.

At this point Stroganoff said in the most pitiful voice and maybe with a tear “I guess I will leave now since it is a mile to run back”.  We all agreed that it almost made us feel bad for him, it was a moment.

Then we got back to work minus 1.

11’s with a patner. A and B run to the opposite sides and do 10 Dips back to the middle for Partner Derkins 1. Rinse and repeat until the number is flip flopped.

6:09 at this point so we began our great journey back to the start. Whoopee and Someone else went back for the 6.

The Moleskin:

We accomplished over 3 miles with our workout and we felt the workout as well. So I would say we all had fun.

Time for everyone to pick up some Q’s. Although, I have fun doing these Q’s it really defeats the purpose for me to do them. Be ready for more of a push on Q’s over the next 3 weeks. I should only see the schedule about once every 2 months if all are being diligent.

Whoopee made an announcement about a Marathon Rucking event. I believe he wants to do this at Table Rock or some crazy location, that would be perfect then.

Prayer request for Drone, US President, and the world.

Gastone Out!



Older posts

© 2018 F3 Gastonia

Theme by Anders NorenUp ↑