F3 Gastonia

Fitness, Fellowship, Faith

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“Preparedness is for the Birds.. Wing it”

8 Pax ran today.

Q Source on Preparedness was given by Alan Tate. Seven runners were in attendance along with Pizza Man and 2.0, Huckleberry, and Alan Tate (Q Source leader).

Eph. 6:14-15 Stand therefore, having fasten on the belt of truth, and having put on the breastplate of righteousness, and, as shoes for your feet, having put on the readiness given by the gospel of peace.

Preparedness..a mindset or a process?

Don’t leave prayer out of the process, as is the tendency.

4 Quadrants: Get right, Live right, lead right, leave right

Great job, Alan Tate, of preparing and delivering a great Q Source with stories and humor! So, as some feel  more comfortable doing things off the cuff, while others of us need to be more regimented, we all need to be preparing spiritually, mentally, physically, emotionally each day.

Prayer Requests:  illness of pax members and families, each other, Pizza Man’s M, Pax going to New Orleans

Announcements:  CSAUP, Rooster

Nice, steady run today everyone! Thankful for the opportunity to Q this great group of men!


All 4 Respect

On a cold, clear morning beneath the moon and planets, possibly Mars and Saturn, 4 HIMS warmed up quickly.



ALARM workout: Arm, Leg,Ab, R, M exercise

Warm-Up: Mosey to gazebo

Alarm1: oyo

A- Pull-ups x5

L-Lunges x10

A-Jump Squats x15

R-Rocky Balboa’s x20

M-Merkins x25



Alarm 2: with partner: one pax does a lap, other performs the exercise:

A- Dips x100

L-Squats x150

A-Flutter Kicks x200

R-Russian Twists x250

M-Mt. Climbers x300


Alarm 3: with partner

A- Pattycake Merkins x10

L- Partner Squats x15

A- Partner Nolan Ryan or Side plank with rotation clap x20

R- Reverse Crunch x25 IC with partner

M- Moroccan Nightclubs x30 IC with partner 4 count


Mosey to hill:

Everest (Lunge, squat, lunge, squat) to top of hill for:

Bat Wings ( Forward Arm Circles x20; Backwards Arm Circles x20; Seal claps x20; Overhead claps x20 -all in 4-count.)


Mosey to bridge for “The Burn” Squats

Mosey and back to gazebo for one round of Mary.


Eph 6 10 Be strong in The Lord and the strength of His might.


CSAUP- February 23

Rooster-March 3


Tesla’s friend Tracy and his wife Holly who is in declining health.

Keep Anchorman in prayer as he participates in 180 Weekend with his youth group.


Great work today, guys! Thanks for coming out!

Always a blessing to lead and serve,



Mt. Mitchell CSAUP

May 5th  we will meet early and head to Black Mountain Campground sitting at 3000 elevation. Bring a backpack and prepare for a 3600 elevation gain over 5.5 miles up for a break some pictures and prayer or lesson. Then the decent back to the start.

After we are done we hit a place to eat as a group and clowncar back to Gastonia.

Details are in the attached link on the hike. This is not a run but rather a hike to the top and back.


I will give more details as we get closer. If you are going please shoot me an email with a Hard Commit and I will add you to the email list of people attending.

Thanks to anyone that is joining me for one of the most epic hikes on the East Coast.




PRE-Blast F3 Gastonia 50 mile CSAUP

http://f3gastonia.com/event-signups/ F3 Gastonia…We all know that we are ALWAYS willing to push yourself in whatever we do, but now are you ready to push your body through those MILES??  If so sign up by February 16th for the first CSAUP event in 2019 for F3 Gastonia. This CSAUP is not only going to give you the chance to see every AO in our region but also be a part of a relay team.  This relay will consist of a four-man relay team (we will create teams after you sign up) that will venture 50 miles through the beautiful land of Gaston County.  Even though this is a four-man relay team, there is a reason this is a CSAUP!!!  Each of you can do this….push yourself……Click on the link above to sign up and goodluck 

EVENT: F3 Gastonia CSAUP.                         DATE: February 23, 2019 @ 4amMEETING POINT: Park at the ingles in Dallas for the starting and finishing point 715 west trade street Dallas nc 28034

We Felt the Burn

6 PAX out on a chilly morning, but we warmed up quick to some new routines which I think I’ll be incorporating into more of my Q’s.




Goof Balls-15 IC

Protractors-90, 45, 10 degrees

Plank Jacks-15 IC



Mosey to wall

60 seconds of : Wall Sit, air press, march.

30 seconds rinse and repeat


Pure Burn

Face wall for support.

Partial squat position- ¾ to a (90 degrees) squat X 10; .

Squat 1/2 to a deep squat X10.

Rinse and repeat


Mosey to gazebo



AMRAP One minute of rapid dips, 30 second rest  X2

AMRAP One minute of rapid step ups on wall, 30 second rest, repeat with other leg.


Charles Bronson

 At starting point, perform 50 SSH’s, sprint to 2nd point, 50 SSH, then Lunge to 3rd point, 50 SSH.

Mosey back to start.

40 American Hammers,  rinse/repeat.

30 CDD’s, rinse/repeat.

20 flutters (10 each leg), rinse/repeat.


Triple Nickel- The Bruce and the Cait

On sidewalk; Bruce -5 Merkins, crossing ankles on the up position

run up hill for Cait-5 Merkins, crossing ankles on the down position


Great group of guys out this morning. Missed you who weren’t here. Encouraged each other to reach out to those we hadn’t seen. I think all of us felt the heat on a cold morning.


God’s love for those who believe is comparable to His love for Jesus Christ. Ponder the fact that God loves His own as He loves His own Son.


New 2nd F opportunity on Friday.

Prayer Requests

YHC took us out.

Always thankful for you guys,



F3 Gastonia 2019 Pre-Blast

2019 Pre-Blast Is Here.  What are you going to do with the next 365 days?

First, I just want to send many thanks out to the 2018 F3 Gastonia Leadership Team, Site Q’s and all the PAX.  It was quite a year of growth and impact. 

Second, I want to thank all of you for the opportunity to be the Nantan for 2019.  I am grateful and honored for the opportunity.  I am looking forward to what 2019 has in store for us.  We have a great group in place to help lead us on the 2019 journey.

Let’s be serious though, F3 is not about one person or even a small group, it’s about the entire PAX and what we accomplish collectively.  We are always looking for thoughts and ideas on how we can be more impactful. 

I plan to focus on several things in 2019 but one of the biggest will be encouraging personal growth.  That is, what are you doing to grow personally away from your weekly posts at workouts?  It’s easy for me to forget the mission of F3 is to “plant, grow and serve small workout groups for the invigoration of male community leadership.”  It’s not to have workouts to get in better shape, even though that is a huge byproduct of what happens.  It’s about impact (my word for 2018 by the way).  It’s about self-awareness, discipline and accountability.  We are compelled to help ourselves and each other be better in all facets of our lives, not just our physical well-being.  I have found reading to be the single biggest factor that has helped my personal growth and will be sharing books, podcasts, articles, etc throughout the year that I feel might be worthwhile to read or listen to. 

This was an extreme year for me personally, both high and low.  I experienced first hand the support that F3 gives to the PAX during the low after the loss of my Father.  I experienced the high of F3 as I completed the training required and ultimately finishing my first half marathon with several other PAX.  This is one of the reasons I felt compelled to get more involved in the leadership of our group.  I believe strongly that F3 can fill a void that is missing in many men’s lives.  Most of these men don’t even know it’s missing.  I didn’t realize it before F3.  I believe I’m a better man for it.  I believe there are many more out there we can positively impact. 

We can EH a few more and Kotter a few more to come back and get them more consistently to workouts and events.  We’ve had a lot of men show up 1 or 2 times and not come back.  This is something we can improve on. 

We have several new things happening with the first being the launch of the Q Source in our Region being led by Pizza Man.  He has already sent out details but please look to get involved in that.  We may be adding another workout, some Rucking events, CSAUP’s, 4th year anniversary (that’s hard to believe), Nation events, Speed for Need races, local races, 2nd & 3rd F opportunities, Community Service Opportunities, planned Whetstone growth, etc, etc. 

2019 can be a year where we all accelerate some or decelerate.  The decision is our own.  I need some help to continue to accelerate and am looking for help from all of you.  That man beside you tomorrow morning might be looking for that help.  You never know what is compelling someone to show up. 

See you in the gloom.






Mosey to gazebo for WARM UP:

Febreze– IC- 2 Big Boys, then sit with feet 6 inches off ground for 10 air presses, 4/20, 6/30, 8/40, 10/50


Still in gazebo around the Christmas tree, One Pax calls an exercise then runs a lap while the remaining Pax performs the routine AMRAP.

Fellowship Mosey across bridge (Dragon Walk Omaha’d due to conditions)


5 Burpees,

10 walking lunges each leg,

15 Imperial Walkers,

20 Merkins,

25 Plank Jacks,

30 Squats

SPMILB-OYO- back to bridge- 3 Sets

30 Seal Jacks,

25 Peter Parkers,

20 Monkey Humpers,

15 Imperial Walkers,

10 Walking Lunges each leg,

5 Bobby Hurleys

Fellowship mosey back to gazebo

Hurricane Hoedown: IC

7 seated flutter kicks

reclined flutter kicks

regular flutter kicks

LBC flutter kicks

Descending- 6,5,4,3,2

5 Burpees


Many Pax are doing the 40 day challenge initiated by Tiger.

Well, today was Proverbs 27. In it was verse 17- Iron sharpens iron, and one man sharpens another.

Basically, we are refreshed, challenged, motivated, by being around each other. You guys encourage me daily. So, let’s keep sharpening each other and remembering what Christ did on the cross and living in light of His sacrifice, death, and resurrection.


Convergence at Schiele on December 15 at 7am;

Christmas Party at Quiche’s place at 6pm same day. If you didn’t get the email invite, let one of us know.


Tiny Tim’s wife

Reach out to those that we’ve not seen in awhile


Name the FNG- Welcome Noah Fox aka Red Raider. Thanks Gumbo for bringing him and Storm out. Q fail on my part for not recognizing we had an FNG; I thought it was Storm from Tuesday..my apologies. Red Raider did say he was a twin:)

Anchorman took us out in prayer.

Again, what a blessing to get to work out, run, Q with you guys!!





“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)


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