F3 Gastonia

Fitness, Fellowship, Faith

Tag: @f3gastonia (page 1 of 2)

Could we pass the NCSU PE class with high honors??

That was the question weighing on my mind. The back story : met a young  guy at the gym doing various exercises similar to what we do at F3.  He was working very hard and was intense.  Tried to head lock him to get him out.  Long story short, he wanted to pass his PE class next semester at State.   I was curious, asked a few questions and pulled the course curriculum from State’s online registar.   Could this be a good winkie?

Knowing F3 Gastonia has a number of State fans (not sure how many actually graduated) or how many padded their gpa’s with PE, I figured we could have some fun with it.  So we get started and to his credit, T bone was the only one to claim having graduated there. I am pretty sure in his graduate work, he didn’t take PE.   So would be a new experience.  At this point, I am very interested to see if the pax could earn high honors.

The thang



Warm up

Moroccan night clubs x 20 IC

SSH x 20 IC.

Mosey down to the shopping center

1st PT test – 40 push ups in 2 minutes.  All pax passed on 1st attempt achieving a score of a B.   40 was the criteria

Run to the loading dock, bear crawl down to side walk, run to parking lot, complete 20 squats oyo.  Rinse and repeat x3

2nd PT test – 100 lbc’s within 2 minutes:  again all pax passed with a B based on current NCSU thresholds.

Mosey to other end of lot for some wall work

Hip slaps IC x 10 (complete Q fail, yhc screwed that one up with cadence)

Wall sits for 1 minute

Back to hip slaps this time oyo to 10

Wall sits for 1 minute

Mosey behind shopping center, jump the wall and wait for pax in back parking lot of doctors office.

Plank waiting on the six

Next PT test – 50 ww I sit ups in 2 minutes.  All pax passed with another B score.

Mosey around building, stop at road.  Squat jump up the hill to first light, run back, rinse and repeat x3.  Island was a beast, practically floating in the air.

Gastone honored us with a  quick count of flutter kicks x40 I think

Mosey through the neighborhood to cut thru to the park.  Plank while waiting on the six.  Yhc heard a train and called 5 burpees.   Monk whispers you didn’t hear a train.  Must of been a ghost train.

Mosey to back field for the price of admission.  The main event, the turtle run.  Like an Indian run except everyone bear crawls with last in line moving to the front.  Was a crowd pleaser.

Running short on time, mosey to picnic shelter.

20 dips oyo x2

20 step ups oyo x 2

Mosey back towards Snoballs.  Stop and plank at top of park waiting on six

Jail break back to Snoballs


  • Moleskin:   the Pax put in some good work.  It was a honor to lead.  Everyone earned their B.   Next time we will target the A thresholds.   Pretty amazing to think about a bunch of older men accomplishing what many young kids can’t achieve.   Mind over body.  Keep pushing the rock.  Till next time – Turtle Man



Intestinal Issues……Again

  1. Man, was it nice and cool out in the gloom this morning at Folsom. Good to have a break from the 90% humidity. After calling it out on Twitter, YHC knew he best not disappoint. I had a few things on the weinke, but knew it wouldn’t fill the :45 slot. But with the spectacular range of useful props that the Folsom AO brings, it won’t be hard to wing the rest. I honestly felt it was going to be a small turnout, with just myself and Sister Act, but at about 5:25 they roll in.



SSH x10 IC, Toy Soldiers x10 IC


mosey, continue across death road to Walmart where Sparky tries to take lead and send half the PAX across the parking lot. Sister Act reminded him to listen to the Q. Back in formation, we follow the path around the back of the store around to the right side of the building. This is “THE” hill of the Hill Gods. Mumblechatter quickly started to vent as YHC calls out the orders.


partner up for some Dora 1,2,3. Partner one Nurs the hill will partner 2 performs exercise. Flap jack and continue until complete. Hipslappers x100 single count, 200 Dirty Hookups, 300 sitting wall assisted shoulder presses. Allen Tate needed a demo of the dirty hookup, claiming he had only witnessed the kind you get down on Airline Ave. Stay sitting on the wall for some marching while arm bicycling IC x20. I noticed it is pretty tough for my Folsom men to do both of those at the same time, but they managed to get the burn it meant to give. Next face the wall and step up on the curb for calf raises x20 IC. Next up, Triple Nickel, on the hill again. Mike Tyson’s on the curb x5, up the hill for 5 burpees. Repeat five times. During this epic moment of events, Sparky leaves the pack for the Walmart Turd facilities. I honestly had thought Sister Act would’ve been the first to go or at least join him, cause something horrible was going on with him this morning. Like he needed his intestine worked on or something. Anyway, fellowship mosey for a second, then mosey back across to the AO playing a little frogger on the way. Continue to mosey a little longer route due to having a few minutes to burn. LBCs while we wait on the six, who were not far behind. Way to push! 22 for the vets. Time

Announcements; Green River Tubing Saturday, Runs popping up everywhere to register for(follow Speed For Need)

prayers for our families and that God lead us to be leaders in our family and communities.

Its an honor to Q. It’s truly a blessing to be a part of this group of Men. I’ve been surrounded by drama and bull crap with some friends and other family lately. It’s stupid how immature people can be, yet be adults. I continue to do the one thing we all are commanded to do, Love. Regardless of what’s going on, love without restriction. Easier said than done, trust me. This group of men show that trait daily toward each other. Not in a bad way, TeamTimberlake, don’t get wrong idea. We truly love and care about each other. That’s noticeable just in attendance from a year ago compared to today. I know I’m not the only one who would just fartsack and live that sad clown life without the encouragement, support, and brotherhood these guys bring. Let’s keep it growing.

MDub Out

A lot of mary

Not much here but some rain and lightening. 8 came and 6 stayed. we ran down to the picnic shelter and did a lot of mary. the 2 shall remain nameless. we completed all exercises up and down the lexicon.


COT  Remember each other and their families. Keep the Lord in your focus. Have a safe independence week. American 4 miler on the 4th in charlotte.

Here’s The BackBlast

Alright……..good to be back at it this morning to work a little soreness out. Wednesday’s for PrisonBreak are always a good break from the normal boot camp beat down. You still have the options to either run or ruck. The gnats were out again in full force as I exited the truck. Good to see Blart out there during the week. I thought it would only be 3 PAX until about 3-4 minutes before click in, headlights start rolling in. While we all chit chat the last minute or so, we got some stretching in. Let’s roll.

We had 1 to ruck and 5 to run. There were more of the parks finest wild animals on show this fine day. Reports of 2 skunks; 346,214 gnats; 1 fox or possible small coyote(which Blart and I discussed, but he had a better visual than I did), and a few duck. All PAX returned to start at time without any animal confrontations.


announcements: JJ5K, July 4th 4-miler, Pastor Clever VQ Thursday at Folsom, XMAS Town 5k registration has begun

prayer requests lifted

YHC took us out

Honor again to Q this fine establishment. I know many will be in and out on vacations, but let’s continue to reach out and not allow them to fartsack when back in town. I’m also working on segments in Strava so those of you who use the APP can track your progress week to week through certain sections of the route. Pizza Man already has a couple segments that I’ll just build on. Way to push men. Those who weren’t there; ShowToKnow!!!!!!!

Return of Tha Gnat

Its been a while since YHC had the Q at Folsom for a bootcamp beat down. With the heat coming hard and heavy, you start to wonder how many might just fart sack rather than post in the humidity. This AM was no different. The humidity was rather non pleasant due to the bit of rain late yesterday, but I remain optimistic because of the Fire these Folsom PAX have under them. Huck is already present as I pull into the park. At 5:20 I step out of my ride to stretch. You realized very quickly that the freakin summer gnats are back and back strong.  More headlights roll in as Huck and I try to figure out how to breathe without inhaling a cloud of these pests. A new truck is spotted thinking “FNG?” Nope just Allen Tate in yet another one of his vehicles. It’s time.

warmarama-Omaha was quickly made due to the amount of gnats in the start area. So we mosey. Continue to the flag pole. Yes, YHC forgot the shovel flag.

Now warmarama-LBCs, SSH, Merkins all x20IC.  Then Moroccan NightClubs while Huck gets the six.


Mosey back to the large lower parking lot for some Triple Nickel. I know, it’s usually hill work but we used the parking lot which has a pretty nice grade to it. 5 Burpees at the top, run to the bottom for 5 plank jacks. Repeat x5. Mumblechatter by a couple PAX asking what is Triple Nickel. After an in-depth explanation from YHC, there was still a question about the running part in between each exercise. Those claim that it was 10 runs not 5?! Well, I started to wonder if we were actually at Midoriyama. Anyway, I continue to explain. Finally, all is understood? So, continue until all PAX are finished. Still, tons of gnats and some were looking for water to wash them down.

Mosey to top corner of the lot for 4-corners. This should’ve also been easy to understand but math questions come up again. Q calls for 4 exercises. SSH, LBCs, Squat Jumps, Flutter kicks. Corner 1-all 4 x10 each, corner 2- all 4 x20 each, corner 3-all 4×30, corner 4-all x40 each.

Mosey to shelter for a few more. Dips, Freddie Mercury, sandy V, Step Ups all x15 IC

running out of time, mosey back to start. Again, the gnats are extremely thick so we try to hurry through the rest.

announcements- Clown car July 4 to The Fort, July 4th 4-Miler, Metro convergence

prayer requests, Each other, Allen Tate family, praise from Pastor Clever on his mission trip

YHC took us out

honor to lead you men. Thanks for all the encouragement and crap talk. I know the men got a good amount of protein inhaling gnats. I honestly had more to write here, but the Folsom PAX are nagging the heck out of me to get the B.B. up.


Mighty Sweet Little Pec’s

(Rudolph) I was gone too long, sick and exhausted from the beach. Time to Q some Painlab, despite the fact that my neighbor and new member Pedal bailed on me for Boot Camp!  We march on….

Tube and Short Sale took the PL pull, and we focused on 3 areas: cardio, strength and stretch.

Cardio Phase 1:  8 minute clock, AMRAP with 10 squats, 10 merkins, 10 ice skates, 10 shoulder taps.  No rest.

Cardio Phase 2:  4 Round HIIT:  20 seconds on, 10 seconds off of these 4 exercises, x 4 rounds: Squat, Shoulder Taps, AMERICAN Hammers, Mountain Climbers.

Strength Training:  grab a kettlebell and let’s get to work:

Russian Swing x 2 sets
Cleans x 2 sets
Presses x 2 sets
Snatch x 2 sets
Deadlift x 2 set
100 lb Farmer Walks

Short sale had to split (going to a devotional hike, this guy is strong with the force!), Tine and I did 5 minutes of stretch/yoga then the gang landed.  Some sweet Mary Time and the crew was saved by the bell from Burpees.

Great talk during PLab, the talk the night before from SS was inspirational, and great to catch up with with Tube, strong work!  A pleasure to lead and glad to be back!

***all F3 crew make sure to see who is on Twitter or Slack, I was surprised how many people Saturday do not have one of these communication tools. Make sure to stress this to our Pax everyone!!

Luke B.

(Linus) I arrived promptly late for EC this morning and found the Boone Bound crowd protecting the non permited 24/7 non-towing non-enforced parking lot.  I thought I was arriving late for my own Q!!!; nerves settled when I remembered they were heading for the hills, I set up the shovels and moseyed around Grier for a sluggish warm up which I un proudly posted to Strava.  Most of the PAX showed up at 7 and it was about then we decided we may want to push on a workout.  Disclaimer, warm up, (numbers in line this time), here we go:

SSH – Always start with this for Short Sale, 20 in cadence

Merkin – Stopped at 10 in cadence

LBC – 20 in cadence

Squats – 20 in cadence

Pledge, that’s it.  I took 1/2, Rudolph grabbed the rest.

Moseyed up to Grier, Rudolph chased us half way to Grier flagging down his EH trying to persuade him to come back to painlab.  Turns out he was helping by bringing him gloves but I’m sure Rudolph was pondering how I managed to steal his EH.  Made it to the track (in tears) and I decided this would be the day we did not start with 4 corners.  Lucky all.

Moseyed to the picnic tables, started with Lindsay’s/Forties.

30 Dips/10 Derkins = 40 – Reduce/Increase by 5 until 10 Dips / 30 Derkins – Plenty of gas in the cardio tank but arms are toast.  Little Sweet, who was Beach Bound this week was thrilled about his Picqued Thorax Breast Nipple Pecs and kept posing for a mirror that did not exist.  We would take moderate breaks but Lil’ Sweet kept wanting more when he would notice his newly acquired excess engorgement subsisting.

Time going fast already at this point, decided to spice it up a little, maybe too much.  Down the hill to baseball field.  One trip only, one……Backward Bear Crawl up Hill…….seemed simple enough, I think it took about 10 minutes.  Not sure if Jesus and Tube was struggling or trying to choke me out.  An absolute excellent shoulder burner.  Literally the rest of your body is pretty much dead weight you drag.

The next exercise was not much better, ‘Modified’ Burp Back Mountain.  Instead of running backwards up hill we moved forward.  Partner up, run up hill to tables, partner burpees, aggregate total of 50.  Modify to flying squirrels, no argument from the Pax.

Moseyed to the steps.  Partner up, Dora 1,2,3’s.  Merkins (100), Squats (200), Scissors (300).  This was like a 3rd grade exam, much relief.

Parking Lot:  Aiken Legs……20 of each…..Squats, Box jumps, Lunge (across parking lot), Split Jacks

Approaching way past 10 ’til and we are already late to join Rudolph’s Mary.  Always a good idea to not let Rudolph listen for the Angelic chimes of the bells, he’s usually busy listening to himself hand out pain, his favorite thing to do, and he laid 5 burpee’s on us pre-chime even though it was 7:59 and 59 seconds.  How in the world (I wondered) did I just Q a workout when Rudolph makes me feel like this is my first day.

Chime, Finish……..


Be sure to look up WhetStone and sign up online.  Turns out my application was denied (I could not name all the Castaways on Gilligans Island) but that should not stop you from signing up.  Great program, I am looking forward to it, get involved!!!!  Now, Yesterday…………Sign UP!!!!!!

Welcome Alec Wallace, FNG (Pedal) whom I took from Rudolph with or without gloves

Whoopee with the Bootcamp Q on 6/30, Clavin on 7/7

GoRuck Event 7/22 (Hippa heading this up)

Many Thanks to Pockets and Short Sale for leading the 3rd F event Friday night at FPC

Prayers continue for Brownstreak and his family and for Pockets for quick healing

Honored to lead the HIM’s where I am frequently the Six.




Grandfather Beatdown

6 HIM’s went to see Grandfather on 6/23.

Whoopee, Blart, HIPAA, Moses, Sparrow, and Hot For Teacher.

We were met with 70 degree weather!! After navigating our way around a washed out bridge, we headed up the Tanawha and Daniel Boone Trails to get to Calloway’s Peak. The route was nothing short of beautiful. The total hike was 7 miles and took us 4:12 minutes to complete. We even climbed up 3 ladders near the top. We rummaged through an old airplane wreck as well (a cool surprise). After the great hike, we broke bread (and chicken wings, BBQ, and hush puppies) at Woodlands…not to bad.

It was great day…hope everyone enjoyed themselves.

Two notes…my thighs are smoked and my neck muscles hurt! Wasn’t expecting the extra work out to that muscle group!


Monk, you or me?

Last week, Monk asked me to Q at the Pub this morning so I agreed and pulled in early eagerly to see an empty parking lot.  Hmmm, I thought to myself table for 1?  After a few minutes here come the HIM’s.   Whoopee barrel rolled out of his truck into the merkin position to knock out his 10,000 for the month.

No FNG’s so we started down Hoffman and I was at the point.  About an 1/8 of a mile I was at the six with Roscoe who was kind enough to hang with me since I am not a runner (but will be someday).  What I failed to tell Roscoe was that I challenged myself to run 4 miles under a 10/min pace.  Well at the halfway point I turned around and Roscoe kicked it into gear to catch up with the others.  We all made it back

During the run, Monk forgot that I was Q and took over, or else he didn’t like where things were going.  )      We said the pledge and he closed out the COT.


Here is what you need to know.  Yesterday at Snoballs, Whoopee mentioned that everyone should challenge themselves, whether it is to train for a marathon or work on pull-ups or lose weight.  The only time I listed to him was then and so this morning was my challenge.   Last week I had to walk several times during the 5 mile run so this week I fought it and won.   Best last was 8:52, for me that’s Usain Bolt like.  Thanks for the push everyone.


No Weight Vest Required

What a beautiful morning to lead a workout at Snoballs.  There were no FNG’s so we started with the Pledge.

Merkins 10 IC

Moseyed to the small hill next to the shelter and playground for a SSH ladder with burpees.  At the top of the hill we started with 20 SSH then ran to the bottom for 5 burpees.  Back to the top for 19 SSH and at the bottom for 5 burpees.  After 10 rounds we went to Soccer Field #1 and performed lunges, then bear crawls, followed by more lunges.  Then we headed to the pull-up bar.  One at a time we were challenged to do as many pull-ups as you can while everyone else was getting a break with some LBC’s.

Moseyed back to the bathroom house when I heard mumble chatter about the walls.  I thought we needed to take a closer look so we stopped for some Hip Slappers.  After walking to perimeter to make sure the building was structurally sound, Whoopee led us.   Then we moseyed to the front gates for 20 derkins and 20 dips.  With time remaining, we headed to the back wall for 20 Dips IC, 10 step-ups (each leg), 15 Dips IC, 10 step-ups(each leg) and finished with 15 Dips IC.

I normally wear a vest during the workout but since I knew the punishment I left it in my truck.  During the COT, Whoopee talked about challenging yourself and here is my challenge to you.   Get a vest and wear it during your workouts.  You will definitely get stronger by wearing one and you have a place to put your keys and phone )

Thank you for allowing me lead.


Keeping it short and sweet.

Disclaimer, you should go home and go back to bed.

Pledge to the stars and stripes

Expected an FNG, He didn’t show.  Had a great name for him, but he didn’t get to hear it.


SSH, X 15 IC,

Italian night clubs (bacwards Morrocans) x 20 ic

Low slow squats x 15 ic,

overhead claps to get the shoulders opened up, x 15 ic

Mosey to the park,

Do some Murph prep with 100 pullups and 100 swing crunches, 5 sets of 20 alternating each.

Mosey to the KFC parking lot, grab a rock.  10 curls right arm in cadence, then 10 curls left arm in cadence.

Mosey to a spot on the wall at the old HT.  Next exercise is the Pushup Bra while in the people’s chair:  What, never heard of it?

Rocks to the chest, push them up, push them out.  10 in cadence (Push up over head 1, back to  chest 2, push out 3, back to chest: One rep).

we then did more curls, alternating back and forth. Total of 60 curls per arm, and 30 sets of rock pushing.  After the pullups at the park, arms were pretty whooped.

Mosey to the ramp and loading dock.  Wall sit with your rock to the chest.  Each pax down the line runs around the railing, jumps up the wall, bear crawls back to the spot.  next pax goes, everyone else holds the wall sit and the rock.  That hurt.  Davinci had a pretty bad fall and skinned his knee.  I felt bad that someone got injured but he walked it off and i’m sure his M took care of him when he got home.

Mosey back, return the rocks to their homes, mosey back to Snoballs and we were finished.

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