F3 Gastonia

Fitness, Fellowship, Faith

Category: News (page 1 of 4)

“Cousin Emma”

9 HIMs posted at The Goat on what looks like one of the last of the warmer mornings this week.


Warm-up: SSH-IC;  Luge-IC;  Morrocan Nightclubs-IC; Randy’s-IC


Station 1:  X3

“Sugar Cookie”: Superman with leg kicks-10 IC

NUR up the hill

10 Hand Release Merkins + 10 WW1’s  OYO

Run down hill

Plank for six.

Station 2: X3

Dragon Walk over the bridge

20 Dips IC


20 Incline Merkins+20 Jump Lunges oyo

Back plank for six

Station 3: X3

Fellowship mosey back over bridge. ( Crab walk omaha’d due to slick bridge.)

Partner up for O.P.P= Partner 1 does Overhead Claps in People’s Chair while Partner 2 performs 30 Plank Jacks,  OYO;  flap jack

Station 4: As much as time allowed

Fellowship mosey to gazebo for squats IC


40 LBC’s+ 40 Wide-Arm Merkins  OYO

5 Burpees for the train

Time’s up!


Convergence on Saturday at Yank with 3rd F to follow

Christmas Party- December 15

Dirt’s VQ next Thursday

Prayer Requests/Praises


YHC took us out.

The word that I had (but forgot to tell) was just a reminder to encourage one another. God forgives us through Christ and He also befriends us. He is on His children’s side; He seeks after those who do not know Him.

I called this Q “Cousin Emma” from the episode of the Brady Bunch where Alice goes out of town and arranges for her “Drill Sergeant” cousin to take over.  Emma gets the whole Brady family up out of bed for running and “calisthenics”, much to the family’s chagrin; but some of them start to see the benefits.  I remember ol’ cousin Emma on mornings like this- when I wake up not feeling my best, or when it’s easier to stay in bed on chillier mornings. I always feel better for getting up and getting moving! If you weren’t out today, you were truly missed. You guys encourage, motivate, and give me the extra push for which I am always thankful! So, let’s encourage one another, reach out to those we haven’t seen for awhile, and keep posting!

I’m thankful for you and pray for you always!





Why F3?……a Personal Story of Hope & Support

An F3 Story.

Exactly two months ago today, my life changed in a dramatic way.  My Father passed away after a very short illness.  We received his diagnosis of Stage 4 Lung Cancer on August 20th, he died 13 days later on Sunday, September 2nd.  Those 13 days were a whirlwind of sadness, pain, agony, fear, anger, frustration, exhaustion, etc.  I could go on and on.

What does this have to do with F3 you might ask?

I have a terrific family, many friends (some far away) and acquaintances through Church, community organizations, from high school and college, work, etc.  Some of these people I have known for 35 – 40 years were not the first persons I thought of or the first persons to reach out to me.  As those 13 days were passing and I realized he was not going to recover, I found myself wanting to reach out to my F3 Brothers for support first.  Now, I did have support from my brother and mother but that is different.  Even with that, I was not really sharing with them what I was feeling or looking to them for support, I found myself wanting to support them more than looking for help from them.  I had support from some longtime friends but some were hours away.  As we’ve heard before in F3, proximity matters.  I had support from our Church and family as well but I found it to not be the same.

During those darkest moments of despair, the first persons that came to mind that I wanted to see and share my grief with were the guys I had been spending hours with in the gloom over the past 3 ½ years or so.  It was the guys I had spent nights out in the middle of nowhere and suffered through 30 hour relays with.  It was the guys that I had attended other visitations with to support another F3 brother in need.  It was the guys who helped push me up Crowder’s Mtn for a 2nd time during the Climb CSAUP.  It was the guys who might check on me if I haven’t been to one of my normal AO’s in a while.  It was the guys that helped me train for weeks and weeks to accomplish a half marathon for the first time this past Summer.  It was the guy who beat me in a 5 mile race by .7 seconds and won’t let me forget it.  It was the guys who I believe know me now better than some of the people I have known for 35 – 40 years.

The day after my Dad passed was the Labor Day Murph at Martha Rivers.  I wasn’t sure what to expect or if I could even get through it.  I decided to go….I decided I needed to go.  I needed to burn off some anger; I needed to start getting all this emotion out of my system.  I needed to see the men who inspire me to be better each day, who push me to be better.  I went through the entire workout without sharing it with anyone there even though a few guys knew from the previous day.  I struggled through it but got through it.  After the workout, Roscoe asked my permission to share with the group.  He did and at that moment, you guys lifted me up.  For the first time, I personally experienced the power of the shield lock.  I had been on the outside of this before in the last 3 ½ years, but never the reason for it.  I immediately felt different.  I felt supported.  I did not feel alone.  I felt like I would endure whatever was to come in the coming weeks and months.

The visitation was one of the hardest days of my life.  However, the burden was lightened for myself and my family (especially my Mother) as so many of you came through to pay your respects.  My Mother knows how much F3 means to me and she was thrilled to meet so many of you and hear about how some of you got your F3 Names.  She actually smiled during some of those explanations and introductions.  We were overwhelmed with the support.  If you ever wondered about moments like this and if your words of support, notes, texts, phone calls, etc. make a difference.  I can assure you they do make a difference.

Every day since September 2nd has been a struggle.  Each day brings a new thought, memory, count (as in today marks two months), level of sadness, joy, anger, despair, hope and fear. It sucks.  But I know I am not alone.

When I first showed up at the Schiele in April 2015, I had no idea where this would take me.  Something told me I should go and it’s been one of the best decisions of my life.  Maybe someone knew why I would need this group in the coming years, maybe it was just luck, I don’t know.

Men have lots of struggles these days and one of the biggest is loneliness and lack of connection with other like-minded men.  F3 can be the cure for this.  It has been for me.

With my faith, I believe I would have eventually struggled through the last 2 months.  Without F3, I’m sure it would have been more difficult and less hopeful as I would not have had the workouts and fellowship to help me get to this point.

I will never get over this but time and the support from so many will help me begin to heal a little more each day so I can get past the pain to move on toward the great memories and lessons I have from my Dad.

Last thing I want to share is something I’ve learned about the F3 Rock.  We get better by pushing the rock each day and helping each other push the rock.  We also have the opportunity to pause when needed to be the rock of support for those in need.  You guys have proven this to me over the past 2 months and I thank you.

I challenge all of us to continue to spread the word about F3.  I’m sure there are more men out there like us who would benefit from this.  They know something is missing, they just don’t know exactly what it is.  We can help others in the same manner you all have helped me.

See you soon again in the gloom.



F3Gastonia Whetstone Update Oct 2018

F3Gastonia Whetstone has been up and running since July.  Many Stones and Blades are having conversations every few weeks or so; one pair almost weekly. The PAX into it have good things to say, so it must be moving them to advantage.

But remember that not every meeting brings immediate results; sometimes it takes a while for things to get moving. If that’s the case, try to continue for another few meetings. If it’s really not working, let’s talk. Sometimes the Stone & Blade just aren’t the right fit. There are PAX willing to serve as Stones who are currently unmatched, so we can reshuffle a pair.

New initiative: Have a good conversation and don’t mind posting some insight? Create a new post as if you are writing a backblast and give us a few sentences, a paragraph or two.  (HT: Roscoe for the idea)


Florence Flutters

Thankful that the creek didn’t rise and that 10 HIMS came out and posted post-Florence.



Side Straddle Hops

Two Amigos

Crunchy Frogs (at least that’s what I meant to say;)


Mosey to gazebo for Batwings:

  • Forward Arm Circles; Backward Arm Circles; Seal Jacks; Overhead Claps- 20 IC, Mosey; 15 IC, Mosey; 10 IC, Mosey

Mosey to parking lot for:  Hurricane Hoedown (or Florence Flutters, as I renamed them for this workout):

  • Seated Flutter Kicks; Reclined Flutter Kicks, Normal Flutter Kicks, LBC Flutter Kicks- oyo in descending order 7,6,5,4,3,2,1

Following that, we chose a step for: 20 Johnny Dramas.

Mosey to bridge:

  •  Duck Walk across,
  •  Clowneys -oyo- 7 reps of 4 Jump Lunges + 4 Merkins

Mosey to hill for:

  • THE W.A.S.H: 1Pax Nur up hill and run down while partner performed the exercise, then flapjack.

50 Wide Arm Merkins

100 American Hammers

150 Step ups

200 High Knees

Announcements: JJ5K; Stop Soldier Suicide Speed for Need/5, 10 K; Burpeethon; Mcadenville Christmas 5K

Word: From Is. 41 The Lord is the everlasting God, the Creator of the ends of the earth. He does not faint or grow weary, His understanding is unsearchable. He gives power to the faint, and to him who has no might, He increases strength. (Note: God never suffers setbacks and He helps those who do).

Prayer Requests


Anchorman prayed us out.

As always, an honor and privilege to lead and serve!!

Dr. Seuss

Special Olympics – Burpees by the Lake (AKA Burpeethon)

This is an intensive 2 person team workout for the burpee enthusiast!

There will be adults only heats and adult/child heats

Added bonus: $2.00 “How many can you do in a minute?” competitions for prizes! (Burpees, push-ups, sit-ups, hip slappers)


October 6th, 2018      9:00 am– 11:00 am

Rankin Lake Park, 1750 Rankin Lake Rd, Gastonia




COST: $25.00 paid day of event.  Cotton adult sized Guardian of Flames t-shirt for all participants if registered by 9/18/18 – 100% of all proceeds go to Special Olympics NC

Waiver: Please print and sign the waiver – 2018 General Waiver for SONC-Burpeethon.  Remember to bring with you day of the event.

REGISTRATION: Rankin Lake Park Waterfront Shelter  8:00am-9:00 am the day of the event


Pre-Register below by September18th to reserve your T-SHIRT!!!!!

No “Time” to Waste

11 HIM’s posted on a much less humid morning at the Goat.  The cool weather was invigorating and we got right to it.


Warm Up:

Moroccan Nightclubs

Hands of Time: Pax on six, all heads toward center, legs at 90 degrees. Each Pax counts off, lowering legs to 10 degrees and holding. Went “around the clock” three times.


Mosey to Gazebo for partner activities.

Partners do “Two Amigos” : Pax stand back to back, squat and hold; lower squat and hold IC.

5 Big Boy Sit Up-ups each

5 Booyah Merkins

Rinse and Repeat

Mosey to the Bridge for “SheHateMe: 10 Lunges/10 Plank Jacks to the end of the bridge.

At picnic tables, partners get back together for Dips, Step ups, Incline Merkins. One Pax performs the exercise while the other Pax runs a lap and flapjack.

Mosey to church parking lot for Ring of Fire:

Each Pax performs an exercise then moves clockwise until all routines are completed. The plan was to spend one minute on each exercise, but time got the best of us, so we spent thirty seconds on each. (I think we were happy about that when we got to the Side Straddle Squats):

Wide Arm Merkins, Toy Soldiers, LBC’s, Alternating Shoulder Taps, Sweat Angels, Dying Cockroaches, CDD’s, Side Straddle Squats (aka Little Gumby in the Woods, Hippa reminded me), American Hammers, High Knees

Mosey back to flag.


CSAUP this Saturday at 4 a.m.; Picnic at Sargento’s this Saturday at 5 p.m.; September 22: Stop Soldier Suicide Speed for Need 5K also JJ5K.


2 Cor. 5:21 For our sake, He made Him to be sin who knew no sin, so that, in Him, we might become the righteousness of God.

-God treated our sin-the sin of all who would believe in Christ-as if our sin belonged not to us, but to Christ Himself. He took our sin upon Himself.

-God also imputes the righteousness of Christ-a righteousness not our own-to all who believe in Christ. So, His righteousness is our righteousness.


Slim Shady and brother as they travel to Connecticut for funeral of his grandma.

Kids and teachers returning to school.

Tesla’s relative


YHC took us out.

Thanks so much for coming out and for working so hard! Thankful for you all; constantly praying for you all! So excited for some upcoming VQ’s.




Choose Your Partner



Mountain Climbers-10 IC;

Imperial Squats-10 IC;

Goofballs-10 IC;

Moroccan Nightclubs-10 IC


Mosey to bridge

Dan Taylor across the bridge ( 1 Squat/4 Lunge, 2 Squats/8 Lunges, etc)

Forties: Choose a partner

30 Dips/10 Pattycake Merkins; Take a lap

25 Dips/15 Pattycake Merkins; Lap

20 Dips/20 Patttycake Merkins: Lap

15 Dips/25 Pattycake Merkins: Lap

Pax lined up for Plank Jacks and Dominoes: Left hand high, first pax gets into plank and does 5 merkins until each pax has completed a set; Right hand high, rinse and repeat with 4 merkins.

Mosey to street for Captain Thors: 1 Big Boy sit up/4 American Hammers, etc.

Choose a partner for Dwight Howards:

Round 1: Pax 1 Jumps, both hands to wall, as high as possible; Pax 2 runs around the building, and switch

Round 2: Pax 1 Wall Sit/Air Presses; Pax 2 runs around the building, and switch

Round 1: Pax 1 Donkey Kicks; Pax 2 runs around the building, and switch

Choose a different partner

Round 1: Pax 1 LBC’s/Pax 2 Nur up hill, 5 burpees, runs back, and switch

Round 2: Pax 1 Flutter Kicks/Pax 2 Nur, 5 Jump squats, and switch

Round 3: PAx 1 Dying cockroaches/Pax 2 Nur, 5 SSH, and switch

Mosey to flag.

Prayer Requests:

Slim Shady-grandma

Anchorman-colleague’s son facing brain surgery


Mt Hollywood-next Monday, August 6, 5:30 at Mount Holly Middle School

Forge-Grits and Greens, Wednesday’s at 6:30

Word: 1 Peter 5:7 Casting all your anxieties on Him because He cares for you. Throw them all on Him; He does care for you


YHC took us out in prayer.

I almost titled this Backblast “Q Can’t Count” as I lost track a few times; but my goals were to give a full body workout and to encouragement fellowship in partners. This was my first Q as Site Q at The Goat, and I am thankful to God daily for f3 and all of you guys. You’re in my prayers constantly! Thankful that the weather held out and for the men that came out today! I’m honored, as always, to lead. Thanks, Dolph, for all your support and for taking the lead as site Q this past year!!

Over and out,




Jesus’ Brother

The Thang:


Study of James; Jesus earthly brother.

In our continuing study of men of the Bible, we looked at James. He went from an unbelieving sibling  to a model pastor to the church in Jerusalem and the author of the book of James.

Food and more fellowship.

If you’ve not been to the Forge, I would encourage you to come out.

Grits and Greens in Lowell; Wednesday’s at 6:30.

Dr. Seuss

Pre-Blast: Tronmoss Legacy 5k

Wednesday, July 18th will be the Tronmoss Legacy 5k. For those of you that don’t know, our brother is on crutches for a minimum of 8 weeks.   Despite the bad news, Montross has been in good spirits.  In typical F3 fashion, we will rally around our brother this coming Wednesday for a 5k. Montross will join us at the COT.

Montross began his F3 journey in January of this year.  Since that time he has been a model of consistency.  He has been in skillet contention every month.  While not in terrible shape when he started, he has pushed himself daily.  Not only has he been as consistent as anyone since he started, he’s also a natural motivator.  While unconventional, he has his own way to offer encouragement.  He’s as dedicated as he is tall.   He is a true HIM.

Folsom hopes you can make time this Wednesday to lift up our wounded brother.

June 28…Goat Island

It was a fine Thursday morning at the Goat as YHC arrived.  9 HIM’s + me showed in the soupy June air for the regular morning beatdown.  Here’s what this edition featured.

5:30 and lets go!



SSH x 20

Goofballs x 15

Mosey to bottom of stairs behind post office for Burpees x 10

Climb stairs toe risers x 5 each stair

Plank at top for 6

Mosey to gazebo for mary:

A little foggy as to what exactly we did here but it involved Captain Thors (picked this one up off of Billy Madison), LBC’s, Leg Raises, and Heel Touches.

Mosey across bridge to park..Omaha!  Park was full of ladies pushing the rock.  Didn’t want to interfere so back across bridge to field for some 11’s.

11’s were Merkins bottom sidewalk and Squats top sidewalk.  This hurt quite a bit (at least for me).  These awesome HIM’s made it look easy.

Back across bridge to empty park and to picnic tables.

3 sets of:

Step ups x 20, 15, 10

Derkins x 15, 10, 5

Dips x 20, 15, 10

Back to gazebo for more Mary:

Yet again a little foggy but this included:

More LBC’s, Captain Thors, LBC’S, Heels Touches, Box Cutters with reach up (picked this one up off of Short Sale who is always good for a new ab exercise), and Merkins.

My watch said we put in 3.28 miles.  Not bad!

And time!

Great group as always this am.  It is truly my honor to be whatever small part of such a great organization with such a valid mission.  The guys were inspirational and uplifting as always and I am humbled by all of you.

Prayers for a Dr. procedure for Tesla.

I just want to give a shout out to Billy Madison.  Thank you for being such a great HIM and an inspirational figure to me since my joining F3.  Our loss is truly Jacksonville’s gain.  Brother, we hope to see you when you are back around these parts in the gloom.  If and when we make it to Jacksonville we will give you a shout.  Peace, blessings, good health, and our love and prayers be with you and your family in your new endeavors.   Keep pushing the rock brother.

Until next time, humbled and honored,




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