F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (page 1 of 298)

We Rucked


Rucked 3 miles on Kendrick, Brentwood and Sherwood.  Back to snoballs for announcements and prayer request.

Pray for Hushpupp’s M and her new job.

Pray for friend of Whoopee who just got diagnosed with ALS.



The Track

11 for the Pub this morning.

The Thang:

We ran a circle basically around the Publix until we got to 5 miles.

The Moleskin:

Def Leopard really gave me a strong endorsement to the fine idea I had this morning. He spoke on how he just loved the run I came up with and he went on and on about the smooth coarse.

SA, came out and ran this morning.

Roscoe, 2 weeks in a row and I have not seen him at The Pub.


Thanks for the opportunity.

Gastone Out


Superhero Q

So, while I may not have spent a huge amount of time matching up exercises from the Exicon to those I found on Superhero Workouts I found on Pinterest (seriously, that’s a thing with the Marvel and DC Cinematic Universes going on) I tried to be intentional with how I did it.

Warm Up:

15 Side Straddle Hops – in cadence
10 Toy Soldiers – in cadence
10 Abe Vigodas (slow Don Qs) – in cadence
15 Mountain Man Poopers – in cadence

The Thang:

Mosey to Vet Road: 20 shoulder touches

Mosey to light post (or somewhere in between): 10 Flowsteps (Aka DKRs – Dark Knight Rises) – 5 each leg

Mosey to track fence: 20 Mountain Climbers

Mosey to Flag: Pledge!

Fellowship Mosey to the adjacent parking lot

20 – Overhead Press Merkin (CDDs)
20 – Flutters
20 – Plank Jacks
40 – Fast High Knees

20 – LBCs
20 – Werkins
20 – American Hammers
40 – Fast High Knees

20 – Mountain Climbers
20 – Freddy Mercurys
20 – Bobby Hurleys
40 – Fast High Knees

20 – Windshield Wipers
20 – Diamond Merkins
20 – Mountain Climbers
40 – Fast High Knees

20 – Lazy Mike Tysons (Stogie-style plank to horizontal squat – no push-up)
20 – Gas Pumps (Stogie-style… bringing legs together, knees to the chest, brings legs back out and separate and then back together)
10 – Peter Parkers
10 – Parker Peters
40 – Fast High Knees

Lt. Dans (aka Dan Taylors) – 2 walking lunges and 2 squats – from the parking lot to the first light on the road by the track (about 30-40 yards)

Mosey back to parking lot

I called out the three exercises and told them if there was any confusion we’d do burpees. I wanted to make sure they were listening to me (which wasn’t a problem with this group). I then found out that Volt doesn’t complain – he simply states facts. When he “complained” about his knees hurting, from the Dan Taylors, I opted to stop and simply have us mosey the rest of the way back to the parking lot (which worked out perfectly time-wise, since Volt and I had to leave at 6am).

My whole point with this workout was the lead to the best of my ability. That would mean the pax would need to listen and follow my direction (or else we’d do burpees). But by stopping the “no legs march” early I also wanted to show that I wasn’t above listening to the pax. I then left Montross with some exercises for him and Kingpin to finish up with. So, I was able to delegate my leadership to someone else and set him up for success, rather than just up and leaving (even though, I know he would have been fine even if I did that). He still did some of what he wanted, but for this that was totally fine.

Montross finished up with:

3 sets of Australian Pull-ups (mainly cause he likes those, but we’ll  say it was in honor of actor Chris Hemsworth who plays Thor on the big screen in the MCU). And in keeping with the theme I asked he finish with Captain Thors (for Captain America and Thor) – which he did 3 sets of Captain Thors  – counting up to 5 Big Boys.

Thanks for allowing me to do something a little something different. Since many of you weren’t in attendance, I may just rinse and repeat this one for my next Q – hoping more show up to that one – same bat time, same bat channel.

Stogie – out!

Tuna Helper

First time in a while YHC has posted and rain was a factor. That did not stop MW and myself from putting in a few miles. The reason I call this the Tuna helper is two reasons.

  1. Medicine woman is training for the Tuna.
  2. MW has an internal clock of sorts that I have ran beside of the past few times and I keep getting faster. So he is helping me, I wander off in my head when I run by myself.

Friends are great always try to make new ones.

The Bed Pan is full..

Me and my Rowdy friends.

8 of us showed up on a nice afternoon to workout and cut up together. Not the prettiest group but that’s all I had to work with.  5:30 comes and we start.

Warm up.

Each rep X 20

Grass pickers

Hill Billies.

Moroccan night clubs

Imperial walkers.

Mosey to the upper restrooms for some figure 8 in the parking lot.

Three rounds. 20 reps of each.

Round 1

Flutter kicks

Walking lunge 10 each leg.


One leg deadlift. 10 each leg

Calf raises.

Tiger squat.

Round 2


Shoulder tap.


Over head clap

Wide arm merkin

Nolan Ryan. 10 each arm.

Round 3

Crunchy frog



Pretzel crunch 10 each side

Oblique crunch 10 each side


Mosey down to the playground Perform each 20 times OYO


Incline merkins

Decline merkins

Step ups

5 Burpees.

Rinse and Repeat 3 times.

Finish up with a round of Mary. Everyone got a chance to call out an exercise.

Mosey back to the start.


christmastown 5k. Come and run even if you didn’t sign up. We need help.

convergence. Saturday the 19th at The Yank.

Prayer request, many request all around us. Please keep each other in your prayers. Please pray! Your prayers matter!!!!

Thank you all for your friendship!! Keep the Lord our God first in your life!!


Scared of the Heat

5 showed up for a very hot day at Midoriyama. We did a lot of running and sprint drills.

Fishing and Golf in May

I have been thinking it could be fun to take a weekend trip to Mt Mitchell for some golf and trout fishing.  Mt Mitchell golf course has condos that can be rented.  Staying on property allows the ability to fish in trout water on the course, big fish but they hard to catch.  South Toe river is also very close, and would be stocked that time of year.

Would aim for mid-May, Friday – Sunday.  Anyone that is interested in this let me know.




Day 5: Love Is Not Rude

Nothing irritates others as quickly as being rude. Rudeness is unnecessarily saying or doing things that are unpleasant for another person to be around. To be rude is to act unbecoming, embarrassing, or irritating. In marriage, this could be a foul mouth, poor table manners, or a habit of making sarcastic quips. However you look at it, no one enjoys being around a rude person. Rude behavior may seem insignificant to the person doing it, but it’s unpleasant to those on the receiving end.

As always, love has something to say about this. When a man is driven by love, he intentionally behaves in a way that’s more pleasant for his wife to be around. If she desires to love him, she purposefully avoids things that frustrate him or cause him discomfort.

The bottom line is that genuine love minds its manners.

Embracing this one concept could add some fresh air to your marriage. Good manners express to your wife or husband, “I value you enough to exercise some self-control around you. I want to be a person who’s a pleasure to be with.” When you allow love to change your behavior—even in the smallest of ways—you restore an atmosphere of honor to your relationship. People who practice good etiquette tend to raise the respect level of the environment around them.

For the most part, the etiquette you use at home is much different than the kind you employ with friends, or even with total strangers. You may be barking or pouting around the house, but if the front door chimes, you open it all smiling and kind. Yet if you dare to love, you’ll also want to give your best to your own. If you don’t let love motivate you to make needed changes in your behavior, the quality of your marriage relationship will suffer for it.

Women tend to be much better at certain types of manners than men, though they can be rude in other ways. King Solomon said, “Better to live on a corner of the roof than share a house with a quarrelsome wife” (Proverbs 25:24 niv). But men especially need to learn this important lesson. The Bible says, “It is well with the man who is gracious” (Psalm 112:5). A man of discretion will find out what is appropriate, then adjust his behavior accordingly.

There are two main reasons why people are rude: ignorance and selfishness. Neither, of course, is a good thing. A child is born ignorant of etiquette, needing lots of help and training. Adults, however, display their ignorance at another level. You know the rules, but you can be blind to how you break them or be too self-centered to care. In fact, you may not realize how unpleasant you can be to live with.

Test yourself with these questions:

• How does your spouse feel about the way you speak and act around them?

• How does your behavior affect your mate’s sense of worth and self-esteem?

• Would your husband or wife say you’re a blessing, or that you’re condescending and embarrassing?

If you’re thinking that your spouse—not you—is the one who needs work in this area, you’re likely suffering from a bad case of ignorance, with a secondary condition of selfishness. Remember, love is not rude but lifts you to a higher standard.

Do you wish your spouse would quit doing the things that bother you? Then it’s time to stop doing the things that bother them. Will you be thoughtful and loving enough to discover and avoid the behavior that causes life to be unpleasant for your mate? Will you dare to be delightful?

Here are three guiding principles when it comes to practicing etiquette in your marriage:

  1. Guard the Golden Rule. Treat your mate the same way you want to be treated (see Luke 6:31).

  2. No double standards. Be as considerate to your spouse as you are to strangers and coworkers.

  3. Honor requests. Consider what your husband or wife already asked you to do or not do. If in doubt, then ask.

He who blesses his friend with a loud voice early in the morning, it will be reckoned a curse to him.

—Proverbs 27:14

Today’s Dare

Ask your spouse to tell you three things that cause him or her to be uncomfortable or irritated with you. You must do so without attacking them or justifying your behavior. This is from their perspective only.

SYITR…R for Rain


Pledge: done

Disclaimer: We’re all idiots for showing up in the rain

Warm Up: 30 Butt kicks (IC), 30 High Knees (IC), 60 Moroccan Nightclubs (IC)

Special thanks to Clavin for lending his coupons (Is it COO-pons or Q-pons?)

Coupon Cusak Trot: Start with 10 Lion Kings with a coupon then take it overhead and jog to the 2nd lightpole along the street and back x3 OYO (Some jogged, others speed walked, the rest walked it…either way we were all doing work)

Tire Push: Mosey across the street to the bank. At this point the rain was really coming down. Take turns tire pushing while the others did breakdance merkins. You’d think the slippery asphalt would make the tire slide better…

Burpees-Spearthrow-Burpees: 15 burpees at Snoballs, run ~600ft to spearthrow station, 10 burpees, spearthrow (5 burpee penalty), run ~600ft to Plantation Trail, 5 burpees, run back to Snoballs x2 OYO

Coupon Pull Throughs: Plank position with coupon to the side, pull coupon underneath with opposite arm 25x each side OYO

CoPS (Circle of Pancake Slams): Pass around 30+ lb sand bag and each Pax takes it overhead and slams it till Q says to stop. (Some Pax took this moment to let out some aggression…Clavin: “This is for making me work 10 hours!” SLAM

Announcements: Christmastown 5k

Prayer Requests: Praise & thanksgiving for a safe flight back for Gump’s M and daughter from the west coast

Name-O-Rama: still raining


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