F3 Gastonia

Fitness, Fellowship, Faith

Category: News (page 1 of 7)

Elimination vs Annihilation or Teacher vs Teacher

7 Pax pushed the rock at the first Annihilation with Gold Digger; 13 pax pushed the rock with YHC in what Purple Haze called “Elimination”. As there were two workouts at Folsom, I hope everyone felt they got a worthy beatdown. It was neat that the two Q’s are both teachers and that YHC got to, once again, lead one of his former students, Rabbit Ears. I have now gotten to workout with four of my former second graders; I am so glad they’ve joined F3, and I’m proud of each of them!! I’m also proud and thankful to lead such great HIMS!

Pledge- both Q’s


Mosey to tennis courts for Warm-up: 10 SSH IC, 10 Grass Pickers IC

Harley Quinn’s-Suicides on Tennis Court

Round 1:                                    Round 2:

10 yd- CDDs                              10 yd- Monkey Humpers

20 yd- LBCs                               20 yd- American Hammers (Count one side)

30 yd- CDDs                              30-MH

40 yd- LBCs                               40-AH

50 yd-CDDs                               50-MH

60 yd-LBCs                                60-AH

50 yd-CDDs                               50-MH

40 yd-LBCs                                40-AH

30 yd-CDDs                               30-MH

20 yd-LBCs                                20-AH

10 yd-CDDs                               10-MH


Mosey to front lot for:


10 burpees, 

1 Lap

10 burpees, 20 squats

1 Lap

10 burpees, 20 squats, 30 Crunchy Frogs

1 Lap

10 burpees, 20 squats, 30 Crunchy Frogs, 40 Werkins

1 Lap

10 burpees, 20 squats, 30 Crunchy Frogs, 40 Werkins, 50 Plank Jacks

Forties/Lindsays- In Front Lot on curb 30 DIPS/10 Merkins, 25/15, 20/20, 15/25, 10/30

Mosey to Flag


Gold Digger shared that he and Broke will have the opportunity to groom another Pax  starting in January. Congrats!!

Next Annihilation will be July 25 Pizza Man Q at Yank..along with regular workout

PT Test with Broke-see PreBlast

Prayer Requests:

T Square and his family

Sister Act and his family

Clavin’s M

Pizza Man’s M’s Uncle

Word: David Platt: “The christian life is a daily pleading for help and experience of help from GOD HIMSELF”. John 15:5 I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing. Phil 4:13 I can do all things THROUGH CHRIST who STRENGTHENS me.

Reach out to God, He knows we need His help and is there, so ask for His help and strength. And turn to each other. We are not in this alone. We often say “You vs. You” and that is true. But, I also look to you guys to push me, to help me accelerate. Turn to God, and to each other, to help you accelerate spiritually and emotionally.

Name O Rama

Leppard took us out

Great work everyone! We missed those who are on vacation or who “had to work”.  Orangeman, Welcome to Folsom!


Post-Father’s Day at Mt. Hollywood

2 Pax drove in + 2 Pax jogged in=4 Pax for Hollywood


Mosey to church..uphill

Quarter Pounder

Sprint 25 yards-25 Burpees-NUR back 

Sprint 50 squats-NUR back

Sprint 75-75 LBC’s-NUR back

Sprint 100-100 Plank Jacks-NUR back

7 of Diamonds

At each of 4 corners: 

Round 1– 7 Mike Tysons

Round 2-14 Flutters -In Cadence 

Round 3- 21 Merkins

Round 4- 28 Squats

Mosey back to school

Triple D:

Round 1:

Dips- In Cadence x10 

Dan Taylor- 1 Squat:2 Lunges, 2:4, 3:16, 4:8, 5:10

Dying Cockroach- In Cadence x10 

Round 2:

Dips- In Candence x15

Dan Taylor- 6 Squats:12 Lunges, 7:14, 8:16

Dying Cockroach- In Cadence x15 

Round 3:

Dips- In Cadence x20

Dan Taylor- 9 Squats:18 Lunges, 10:20

Dying Cockroach- In Cadence x20 

SA jogged around the parking lot for the even 2.50; Freon was too tired to jog much more..having had a rack o’ribs and sweet potato casserole on Father’s Day; Red Ribbon jogged off into the sunrise; YHC turned around and “drove” back to the school after forgetting the flag.


Annihilation begins this Saturday at Folsom with Goldigger taking the first Q.

Prayer Requests:

SA’s daughter and family


YHC took us out.

Thankful for this small, but terrific group of HIMS pushing themselves despite fatigue and maybe a little overindulgence!





It’s All About the Hair

9 PAX came out to Hollywood as YHC substituted for Goldigger who is out of town. But, no worries, he’ll be back strong to Q at the Goat this week.

Much discussion around hair today: Pillager beat Sargento for “Best Bedhead”; Slaw crossing state lines today for cut; Tesla will do the same tomorrow, hoping his barber shows; Broke told me prior that he thought he would just keep his beard; Freon and SA, both neat and trim; Gump, we’re just glad you’re here, otherwise he kept his hair hidden; Dirt still looks like Spencer Tracy. YHC, well if it wouldn’t have been for a friend with a set of clippers, I considered-for two seconds- a trip to SA’s garage.

Now, down to business:

Warm-up: Don Q, High Knees/Butt Kicks, Moroccan Nightclubs


Mosey across street for 5 Rounds of: Stimulus Travel WOD 12

5 Lunges 

10 Merkins

15 Lunges

20 LBC


Mosey to top of hill beside school for: Red Barchetta:

100 yards: 100 SSH

75 yards: 75 Mt Climbers

50 yards: 50 LBC

25 yards: 25 CDD

10 yards: 10 Burpees


Mosey back to school parking lot for: 40’s

30 DIPS/10 Reverse Crunches

25 DIPS/15 Reverse Crunches

20 DIPS/20 Reverse Crunches

15 DIPS/25 Reverse Crunches

10 DIPS/30 Reverse Crunches


Line up along curb for:

Dominoes-Left hands high,1st pax 10 Merkins and holds plank

Hands of time-on six, all legs at 90 degrees, pax does 5 flutters, drops legs to 10 degrees until last pax counts

Dominoes-Right hands high, last pax 10 Merkins and holds plank


Across the lot for: Elevens (Abbreviated and Omaha’d for time)

Mike Tysons/Star Jacks



Ville to Ville



Leppard’s son

SA’s daughter

Each other



Thanks, Goldigger, for letting me pinch-hit..great time!



Adventures at Crossroads

14 HIMS ran, biked, or rucked Crossroads today! Tour Guide Freight lead his bikers around town; Hacksaw rucked; many ran(some from the neighborhood dog) and trained for the upcoming Ville to Ville. Great to see all of you guys!!

8 at Sparky’s for Q Source on IMPACT.  Remember, reach out to other guys you hadn’t seen since we started back. It’s great to see some FNGs this week, as well as some Kotters..come back..stick with it!

Thankful for all of you,


Titus 3:14..And let our people learn to devote themselves to good works, so as to help cases of urgent need, and not to be unfruitful.

Verse at Q Source today..again, in Christ’s power and for His glory.

Q-Source (Shield Lock) – 03-29-2020

Good morning Gents – I had Qsource on this topic at Crossroads anyway so it seemed natural to take it via the Zoom.  I have attached my notes in files if anyone wants to review it.  There were lots of good conversation points and we went nationwide with FIAB joining us from the Keystone State.  See bullets below.  I logged this as an informational post so attendees are at the bottom.

  • Shield lock requires you to be steady and committed to the guy to your right and left.
    Shield lock is about accountability.
  • We do better together instead of apart.  No man can see forward and behind him at the same time.  It takes someone looking out for you and shining light on your blind spots.
  • Shield lock requires the 3Ps:  Purpose, Proximity and Periodic (meeting).
    This allows you to be ready for the expected, while staying ready for the unexpected.
  • SL helps you when your in the valleys (flux), but help your brothers when your on the mountain top and they are down.
  • Its difficult to have a shield lock if you don’t agree or align with another person, whether it be religion, home life, etc.
  • A shield lock is 3-5 people, but can be smaller as long as the 3Ps are there.


On another note, I know this time is difficult for some and others don’t agree with direction, but please be mindful and respectful of others.  While some aren’t affected, others are and its difficult on them seeing people not acting seriously to this while they aren’t earning an income.  Reach out to those in need, but please don’t be afraid or ashamed to ask if you need help.  It works both ways.  That’s what the shield lock is about.

Thank you to Hipaa and Montross for rocking and rolling with the virtual madness and Hipaa setting up reoccurring zoom links for the weekly workouts and Qsource.  That takes away the time limits imposed on us cheapskates who will never pay for the full versions if you will.

Attendees:  Stroganoff, Short Sale, Rosco, Montross, Pizza Man, Breaker Breaker, Sargento, Watts Up, Linus, HIPAA, Monk, FIAB, Clavin, Tool Time, Mayor, Kenneth Laub (F3 Name??)


PreBlast – Operation “Grumpy Old Men”

Calling all PAX…

F3 Gastonia is launching a men’s walking-only workout and we would like your support of this historic event! Officially, we will launch this new workout on Saturday, March 28 at 7:00 AM. We will meet in the parking lot of the Schiele Museum on Garrison Blvd at the same time as Gashouse and Pain Lab. We will un-officially get started this Saturday, March 7 (same time and place).

What started five years ago as a single weekly bootcamp-style workout on Saturday mornings has grown to over 20 different workouts throughout the week across Gaston County (see these on our website). All these workouts meet different exercise needs from strenuous low-impact activities to running/rucking to high-energy bootcamps – and the upcoming ultra-high-impact Annihilation workout.

This will be our first workout dedicated to walking – targeting men that do not participate in our more rigorous workouts, but still want to benefit from regular fitness and fellowship, which are core to F3.

As a guideline… we are saying that if you can walk a mile (of a few laps round the track), your qualified! The F3 Credo says, “Leave no man behind, but leave no man where you find him.” We have a unique opportunity to increase the impact we have in our community.

What is needed?

  1. Spread the word! If you know some seasoned men looking for light exercise and fellowship – or some FNGs or Kotters really struggling on the IR list… make sure they know about this.
  2. Let us know! We launched an email campaign last night to reach out to this new segment of our community and will send out weekly reminders until the launch. Send Bandit any email addresses, we’ll add them to the list.
  3. Join us! Come walk the walk and talk the talk (mumblechatter). Join us one Saturday to share the real F3 experience with our FNGs. Not sure you’ll get a great workout? Remember – it’s you vs. you… only difference in walking and rucking is the weight you add in your pack! #justsaying

Any questions… let us know!

Linus & Bandit

Community Foundation 5k

Time is closing in for the first Speed For Need event in our region.  If you haven’t had a chance to participate in one of these events, you should definitely do everything you can to try to make it out.  If you are not familiar with what Speed For Need is, it is a non-profit organization that gives opportunities to individuals to participate and compete in running events that they would not be able to experience on their own.  Please take time to look at the Speed For Need website https://speedforneed.org/ and check out this video from the Belmont 5k last year https://youtu.be/o_6wTi3RgRk .  If you have any questions please feel free to reach out to me.

Event:  Community Foundation 5k

Date: April 4, 2020 @ 9am

Location: Gastonia, NC – Downtown Rotary Pavilion


Team: Speed For Need (please select this when you register if you plan on running with Speed For Need)


Safety Third at Hollywood

10 HIMS came out on a cold, clear Monday morning and all came out in one piece. I think a few may have questioned that as we sprinted and nurred down the middle of the road.

Warm Up: 

Seal Jacks x 20 IC

Don Q x 10 IC

Peter Parkers x 10 IC



Mosey to Downtown 


Quarter Pounder: 

Sprint to the 25 yards and Do 25 merkins, Nur back to start

Sprint to the 50 and do 50 Squats, 

Sprint to the 75 and do 75 Mountain Climbers

Sprint to the hundred and do 100 SSH.


Route 66:

Hand Release Merkins at each pole.


Doc Ock’s Octagon of Pain (Modified)  Station 1 – Incline Merkins; Station 2 – LBC’s; Station 3 – CDD; Station 4 – American Hammers; Station 5 -DIPS; Station 6 – Lunges; Station 7 – Plank Jacks; Station 8 -Big Boys. Rinse and repeat adding 8 to each exercise each trip around the Octagon of Pain 8, 16, 24, 32 Take a lap after each set.



One-arm planks



1 Peter 1

13 Therefore, preparing your minds for action,[b] and being sober-minded, set your hope fully on the grace that will be brought to you at the revelation of Jesus Christ. 14 As obedient children, do not be conformed to the passions of your former ignorance, 15 but as he who called you is holy, you also be holy in all your conduct, 16 since it is written, “You shall be holy, for I am holy.”

18 knowing that you were ransomed from the futile ways inherited from your forefathers, not with perishable things such as silver or gold, 19 but with the precious blood of Christ, like that of a lamb without blemish or spot. 20 He was foreknown before the foundation of the world but was made manifest in the last times for the sake of you 21 who through him are believers in God, who raised him from the dead and gave him glory, so that your faith and hope are in God.



Look into and sign up for races:

P200 Meeting Jan. 26

Rooster-Feb. 29

Spartan Race

Sign up for Q’s



Slaw’s health

Gumby’s Recovery

Lil Sweet Health

Red Ribbon’s child tonsillectomy



Broke took us out.

Thanks for your hard work!



Goruck Training

This is an informational post to share what we did at our first Goruck training session at Folsom last Saturday. We will be doing these workouts for a while on Saturday’s going from Saturday AO to Saturday AO. We will start 1 hour before the normal workout and end with the normal COT.

4 PAX carried 5 coupons to the lower lot at Folsom. Each was placed in it’s own parking space with one space open in the middle. Each PAX lined up with a coupon and took their ruck off and did 10 thrusters. They put their ruck back on, picked up the coupon, and carried it to the top of the parking lot and back. Rotate to the next coupon. We did this twice through all of the spaces. The open space was for a break from carrying something. The coupons were 40# sandbag, cement block, 30# slam ball, a set of 10# dumb bells, and a single 20# dumb bell. All in all we did 120 thrusters and covered about 1.5-2 miles carrying the coupons.

Next YHC let the PAX choose a coupon to take turns carrying on a ruck. The 30# slam ball was chosen. Bad choice! Balls are awkward to carry. That’s what she….any way we went to the courthouse and back. Total miles was 6 for the workout.

Next week 1/18 we will be at Gashouse 0600 to see what Whoopee has cooked up for us.

Christmastown Ruck Pre-Pre-Blast

F3 Plank from F3 Hickory asked on Twitter about a possible McAdenville Ruck.  Recognizing the brilliant nature of his idea, YHC and Whoopee agree to co-Q the event.  Those running or not running the Christmastown 5K this Saturday will still be able to enjoy a Ruck pace event without trying to chase the SpeedForNeed racing chairs running sub 7 minute miles.  The official lighting is Monday, December 2nd and the lights come on at 5:15 and run during the week until 9:15.  The Town of McAdenville recommends seeing the lights during the week due to much less traffic and will be safer to navigate the narrow sidewalks with a band of Rucking PAX and 2.0’s.

We have some tentative plans but will actually complete this Ruck next week to improve on the ideas and finalize the logistics.  In the meantime, please note the official date will be Wednesday, December 11th from 1815 hours until.  The plans will be to Ruck with 2.0’s for some pre-determined mileage and then finish with hot drinks for those

This is subject to change based on the “walk-through” next week.  Save the date and stay tuned!


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