F3 Gastonia

Fitness, Fellowship, Faith

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10 men for a mild-weather morning and my first Q at The Storm.



SSH x 10 IC

Don Q’s x 10 IC

SSH x 10 IC

Moroccan Nightclubs (just for Tophat) x10 IC

The Thang:

Mosey to side of school for Catch Me if You Can:

Pax 1 performs routine while Pax 2 runs backwards. After routine, Pax 1 sprints to Pax 2 who performs routine:

5 Burpees

10 Plank Jacks

15 LBC’s

Rinse and Repeat 3-4 rounds.

Mosey to circle for start of 1 Minute Total Body Workouts

1 minute of each for arms: CDD’s, Dips, Wide Arm Merkins

Mosey to ramp behind school for:

1 minute of each for core: Flutterkicks, Dying cockroaches, Holding Superman

Mosey to front of school for:

1 Minute of each for legs: High Knees, Mountain Climbers, Imperial Squat Walkers

Leg Wrecker– 3 Laps:Pax break up into two teams

Pax 1-Lt. Dan’s (Squat, 2 Lunges) until they reach Pax 2 who are holding Al Gores

Quick Mosey around school, which was omaha’d for time, so Pax turned back. Where’s Tophat? Pax began a search as per military code: “Leave no man behind”  Not to worry, he and Weezie emerge from around the school.


Forge on Wednesday at Grits and Greens, Lowell 6:30

3rd F Event at the Porch at Parkwood Friday 7 pm

Speed for Need 5K this Saturday at 9 am


Prayer Requests


Word:  Line from the song “He will Hold Me Fast”: When I feel my faith will fail, Christ will hold me fast; when the tempter would prevail, He will hold me fast..”

Rely on Christ today:  His Word;  His promises;  In His strength, not our own.



Slim Shady took us out in prayer.

As always, a blessing and honor to serve!

Seuss- over and out.



3rdF Quarterly Meeting Preblast

Alright Men the 3rdF quarterly event has finally been set for Friday April 13, 2018. Speakers start at 7:00pm so arrive before to get your coffee and your seat. Yes I do realize that is not in the first quarter but hey its close. It’s not like Christmas in June or anything! I’m very excited to hear what our speakers have for us. This quarter we have the wise one Def Leppard and the quite one Blart. From my experience if either of these guys have something to say it would be best to listen!

If you are new or didn’t make it out to our first event last year I highly recommend you attend. This is a time for our brothers to share some wisdom based on faith without the distractions of the 1stF.

The meeting will take place at The Porch back behind Parkwood Baptist. It is at the intersection of Burton Wood drive and Dixon Rd in Gastonia.




Bernie Lost in Omaha

Nice morning for a workout at The Goat. While it wasn’t in the 60’s, It wasn’t snowing either.  Terrific to have Moses and Tatorhole with us today; always great to workout alongside Abba and Dolph!

Warm up:

Moroccan Nightclubs 15 IC

Plank Jacks 15 IC

Imperial Walkers 15 IC

LBC’s 15 OYO



Ring Around the Mosey (Mosey around the buildings)


Pax partnered up; one Pax  ran Bernie Sanders across the yard and up the hill (which we omaha’d due to holes), and mosey back while other partner performed :

50 Burpees

100 Overhead Squats

150 Merkins

200 Big Boys

250 SSH

Ring around the Mosey

Grab a wall for 20 Dips; 20 Step-ups OYO

To Gazebo for a little “Six Pack” workout (1 pull-up/5 Merkins; 2 pull-ups/4 Merkins…)

Fellowship Mosey to Bridge for “Walk Like an Egyptian”  (lunges while last Pax jailbreaks to front) over and back.

Rinse and Repeat at wall: 30 Dips; 30 Step-ups


No Announcements

Prayer Requests: Keep each other in prayer

The night before at The Forge, Freight spoke on friendships from “The Book of Manly Men”.  He talked about the importance of true friendships. YHC gave a quick reminder of the ultimate friend we have in our Lord Jesus who took away all of our sins, took upon Himself the wrath of God in our place, and gave us His very righteousness.

YHC took us out.

Truly very thankful daily for all of you. It was an honor to serve as Q!



Forty Day Challenge Backblast

Today is the 40th day of the challenge.  Some of you chose to participate in this challenge.  Some attempted it and stopped or didn’t do it at all.

To the ones that stayed with it, there are some pretty amazing results.  Special TClaps to Roadie, Tool Time, Time Frame, Breaker Breaker, Mayor, and others for some pretty remarkable weight loss and increased focus on their personal goals.  To Sargento and Queeeeishce or however you spell it for their hounding me throughout the 40 days about what they can eat.  (the rule was…as long as you don’t enjoy it, you can eat it)  To Gastone for sharing that picture of a chicken foot in a mason jar that seemed to “trigger” some PAX.

TClaps to Freight, Whoopee, Boudin, and “kotter” Woody for signing up for a March GoRuck in MECA.  Due to their additional training, it has been an opportunity to get some extra credit before workouts.   Stronganoff and YHC have been taking advantage of that extra training and if you haven’t tried it, walking around with a bunch of weight on your back talking to your old friends is good for the soul.   Def Leppard is catching on too as a good rehab for his hip.  Strong work!

TClaps to Hipaa, a recent convert to F3 Gastonia.  Whoopee gave him the solid EH and under doctors’ orders he has been a posting machine, including already wearing a weighted vest.  As an inside joke, Hipaa was challenged to buy the coffee after the Coconut Horse.  He stepped up and lead and actually publicized it and we had a sort of mini convergence  that day with lots of Rucks and Runners.  It is a great routine on Sundays now and other people routinely are picking up the coffee tab.  Hipaa is similar to our friend Bulldog.  He comes out of nowhere and is all in.  Great work!

So as we conclude this challenge, I hope it helped you and you can consider keeping the good habits you formed and stick with them.  Self-discipline….journaling, making better food choices, prioritizing your workouts, and supporting each other along the way.  Sounds simple doesn’t it?

Before this began I asked myself how I could be more disciplined?  The answer was simple.  Don’t do it alone.  You held me accountable.  Thank you!

Stop doing the things that you know are wrong and keep getting after it!

 “People do not decide their future, they decide their habits and their habits decide their future.” –F.M. Alexander

Forty Days of Discipline Update #4

Today marks day 30 of the forty days of discipline. There are ten days left in the challenge.  It is time to refocus on these last days and push through by perhaps considering being even more disciplined.  I know many guys have been pushing to make workouts or hitting workouts at home at a greater rate than is normal for them.  I am seeing some reports of some really impressive weight loss.  That is no accident!

However, maybe you haven’t been as strict on your diet or made some “little” choices that weren’t full cheat meals.  Maybe you had a Twinkie without claiming it.  Jocko calls these “sugar coated lies!”  It is the Jester playing with your cravings.  You know what to do.   Discipline is delaying what you desire now for what you want in the future.

Keep the protein handy.  I have tried drinking a protein shake prior to eating dinner when I felt “starving”.  This has helped me alleviate the craving to eat multiple plates of food at dinner.

I have one cheat meal left.  If you get to 30 workouts you can have another one if you have to have it.    There will be lots of extra cheat meals earned however.  I know the extra credit runs and rucks prior to workouts are adding up!

Keep on keeping on and stay on the path!

40 Days of Discipline checkup #3

So by now hopefully most of you are getting into the groove of eating better and making yourself get more workouts in that you would normally do.  Great work!  I am inspired to hear from some of the PAX on Slack that they are meeting and/or surpassing their goals ahead of schedule.  I hope that these little changes that produce big results become habits.

Just as in the fitness part of F3, modify as needed.  This may mean don’t put sugar on your strawberries.  Add a splash of sweet tea to your unsweet tea if you have to have it.  Get a sweet potato instead of a mashed potato.  Try cinnamon instead of brown sugar in your oatmeal.

Keep up the routine of having that protein shake ready as soon as you finish your workout.  Try to get enough sleep so you can recover more fully and be the best version of yourself.  Don’t compare yourself to another PAX, compare yourself to who you were yesterday.

Dr. Jordan B. Peterson has a new book titled “12 Rules for Life: An Antidote to Chaos.”  One of those rules is to make friends with people who want the best for you.  I have seen that in action this past week.  Sargento and Quiche’ are helping me and to that I say, “Dilly Dilly”

Don’t get discouraged if you feel as though you hit a plateau.   Keep up the great work.  We are over halfway there!

40 Days of Discipline 2 week checkup

Today marks the 15th day of the 40 Days of Discipline.  Anecdotally I have heard a great many positive things from the PAX about their efforts at being on the path.  Excellent work!

There are some PAX losing some serious weight each week thus far and changing habits.  Several PAX and probably more are 15 for 15 on the daily workouts.

Some of the PAX are eating some serious power foods that I don’t how to pronounce.  Gastone is eating chicken feet(see pic above).  SLAW is ordering quiooonwaaaah and brussel sprouts.  Stroganoff left fried shrimp and fish on the table and ate a potato and salad instead.  These gents are holding the line!  TimeFrame is getting faster and stronger.  Roady is leading the way!

Tip of the week….The thought goes that you can’t take care of others if you don’t take care of yourself.

Each day besides eating right and getting on with your workout, schedule time for yourself to do something just for you.  Meditate on what you are thankful for.  Think about something that brings you joy.  Play the guitar.  Read a book.  Sit in silence.  Enjoy some hot tea (honey and lemon instead of sugar).  Play a board game with your kids.  Call a friend you haven’t talked to in a while.  Do something for someone else with no expectation for anything in return.

I can predict that many of us will be tempted by superbowl foods and beverages tomorrow.  Sargento has already declared a cheat meal and he has earned it (15 for 15 workouts thus far).  My advice…don’t go to the superbowl party hungry.  If you declare your cheat meal that is no problem.  However, be mindful that you can’t out train a bad diet so don’t let your exercise gains go to waste by eating/drinking your way back to mediocrity!  You versus you!

I am encouraged and inspired by your efforts.  Have a great week and feel free to post tips or encourage others who are taking this seriously to improve on the little things that will add up to big things!


Oh Chute…F3 Dad’s preblast

What:  The Committee of F3 Dad’s at the Gashouse has secured an hour of tubing time at the Chutes of Crowder’s Ridge for only F3.  This is snowless tubing and will be a great event for us.

WHO:  F3 Gastonia Dad’s and 2.0’s  (M’s and other relatives are welcome as I am sure we will need help with carrying those heavy tubes up the hill after each awesome run)

WHEN:  Sunday, February 18th  1700-1800   (5PM-6PM)

HOW Much?  13 dollars per person.  Order tickets through this link:


WHY:  Because it is good for us to spend time doing cool stuff with our children and to fellowship with our F3 families.  This is a fundraiser for the Crowder’s Ridge Camp so we are definitely supporting a great cause.  There are refreshments for sale for some social time afterwards so bring the 2.0’s and your M’s and let’s race down the hill!

Winter Tubing at Crowders Ridge

40 Days of Discipline weekly checkup

So if you are like me you have had a good start to the challenge but that being said, it isn’t always easy.  I have gone to bed hungry most nights and would have liked another meal or three before bed.  Queachee’ (or however you spell it) offered to bring me a Little Caesar’s pizza last night and it took a lot of discipline to not want to slap him for temping me.  I did learn that a “hot and ready” has over 3000 calories so save that for when you need to carb load for a Heavy Heavy.

I have heard some #mumblechatter on the slack channel that the protein shake requirement is helping out.  Good!

Short Sale, being the Master of the garage workout, shared with me a website that offers free workouts called www.darabee.com.  It may be helpful to you.  I typically make them up if I can’t get to an AO or the gym at work.  I failed last night because I did a bunch of exercises to include a bunch of squats and merkins, and lo and behold EZ Rider had the Q at the Pavilion today and we did a bunch of squats and merkins.  Great Q though.  I remember something about the number 66.

When you lack motivation or don’t feel like working out, try a little Jocko Willink psychology.  He says if you don’t feel like working out, you can take off tomorrow but don’t skip today.  Usually this works wonders by forcing you to keep working out and not skipping.  That being said, remember to plan some rest days or something a little less impactful like yoga.  I checked the #F3-250 rules and Yoga counts as long as it is 30 minutes or more so don’t hate.

Tomorrow, post your progress on twitter or slack.

Make sure to post this weekend if you can and if not, do something!    Remember to take advantage of the Coconut Horse ruck option if the run intimidates you.  We have had some good crowds and you can check the workout box before church.

Keep Def Leppard in your thoughts.  He is on the IR for about 6 weeks.  He was there for his teammates at the Rooster with a sinus infection and a limp but managed to complete the event.  #RESPECT   Now he needs to heal up.  Get better DL!



Convergence & Operation Sweet Tooth

ATTENTION ALL PAX (no grinches)….

Saturday, Dec 2 presents two unique opportunities for the PAX of the Gastonia region to come together for an epic beat-down. Both Folsom and The Fighting Yank will be closed so all able bodied men can attend the workouts to be led by Freight and Tool Time. For those nursing injuries or wanting to take it at a slower pace – Rudolph will have you covered with The Pain Lab. Rest assured you’ll get a good sweat with kettle bells and other core strengthening work.

Beyond the workout is a bigger reason to post: Operation Sweet Tooth. This will be our second year to support the creation of F3 Olive, who lost his daughter to an illness in 2016 but out of the sadness created the campaign that carries on her memory by giving to others. In this season of giving, F3 Gastonia will once again partner with the Gastonia Boys and Girls Club to make this Christmas a little brighter. Below is a list of items recommended to donate. Cash and gift cards are welcomed as well.

We plan to deliver the gifts to the Boys & Girls club in person on Tuesday, December 12 at 4:00 PM.  We will meet in the parking lot at the Gastonia Boys & Girls Club located at 310 S. Boyd Street in Gastonia. We want as many PAX as possible to be present to present presents (wow… did I actually just do that?).

So head over to the Schiele Museum on Garrison Boulevard and get there prior to 0700 to join a large circle of your brothers. Find some time this week to do some shopping and bring you gifts for collection.

Recommended Gifts…

  • Basketball, Football, Soccer Ball, (Sport Balls)
  • Legos
  • Fidget Spinners
  • Scooter
  • Learning Games Ages 1st – 5th
  • Books/Reading 1st – 5th
  • Math Books 1st – 5th Grade
  • Anything About Science
  • Ninja Turtle Toys
  • Baby Dolls and Clothes, Barbie Dolls
  • Nail Sets, Nail Polish, Bead Sets
  • Cooking and Backing Set
  • Mine Craft
  • Remote Control Car
  • Thomas Train
  • Walkie Talkie
  • Arts and Craft Sets
  • Board Games
  • Stuffed Animals

Contact Bandit with any questions.

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