F3 Gastonia

Fitness, Fellowship, Faith

Tag: @f3gastonia (page 1 of 5)

Call YHC Rain Man

It had been awhile since YHC had volunteered to Q at his home AO of Midoriyama, so YHC volunteered a week and a half ago to Q. If you happen to be a Midoriyama regular, you should’ve noticed by now that it is raining or just finished raining if YHC has the Q. Some of the PAX were discussing whether YHC should get his F3 name changed to Rain Man. As the PAX roll in, YHC notices a dark gray Tacoma rolling in. Former Nantan Freight is off the IR and back out in the gloom. Great to see you back out, brother (at least that was YHC’s initial thought).  Thankfully, the rain has stopped. Def Leppard rolls in a couple minutes late (presumably on purpose just in case the Q calls  the Slawter starter). No FNGs, short disclaimer, let’s go!


  • SSH X 10IC
  • Don Q’s X 10IC (this is where the constructive sarcasm of the prior Nantan began)
  • Morr. N/C’s X 15C
  • Goofballs X 10IC


The Thang:

Walls of Jericho-

All PAX perform 7 reps of 7 different exercises, then run a lap around one of the parking lots at Midoriyama. This will be repeated for 7 rounds total, except the final round the PAX will run 7 laps around the parking lot.

Exercises were: Merkins, Squats, In-N-Outs, Diamond Merkins, Sumo Jump Squat, WWI’s, and Flying Squirrels.

YHC believes he heard some constructive sarcasm from the six, but the six was so far back, it was really hard to tell.

Red Barchetta

With everyone out of breath (except for Madoff, who looked as if he were waiting for the warmup to finish), we fellowship Mosey over to adjacent parking lot for some Red Barchetta. YHC was introduced to this exercise by Whoopee. YHC had cones placed at 0, 10, 25, 50, 75, and 100 yards. As YHC was explaining the exercise the PAX, newly crowned site Q Blart jumps on the constructive sarcasm train with Freight and questions the Q’s measurement methods to ensure we are at the correct “yardage” to achieve optimum workout/ cardio. After explaining that YHC used Google to measure the distances (Google is never wrong), we got to work.

  • Sprint to 100 yard marker, 100 SSH SC, sprint back to start
  • Sprint to 75 yard marker, 75 Mountain Climbers (count right leg) sprint back to start
  • Sprint to 50 yard marker, 50 LBC’s, sprint back to start
  • Sprint to 25 yard marker, 25 Merkins, sprint back to start
  • Sprint to 10 yard marker, 10 Burpees, sprint, crawl, walk back to start.

Constant Mumblechatter/ Sarcasm throughout the entire evolution.


Finally, the PAX lined up for 11’s. Tiger Squats/ Merkins. Q’s form was questioned by lead instigator/ constructive sarcasm director. YHC will acquire some logs to be used as coupons next workout so he can incorporate the “Log in your eye vs. the speck in your neighbors’ eye” parable. Might be beneficial.

Mosey back to the Flag just in time. (This is where the constructive sarcasm of the prior Nantan ended.)


  • Convergence 11/10 at the Yank with 3rd F afterwards.
  • New AO Bulldog at W.A. Bess elementary school on Tuesday Mornings. Hippa is site Q
  • Christmastown 5k on 11/24 at 18:00. Come out and support if you didn’t get signed up in time.
  • Christmas Party at Dr. Queeesscchhh’s house on 12/15.
  • Some PAX are running the Santa Hustle half marathon in Belmont on 12/22.

Prayer Requests:

  • Tiger facing some big decisions in his life he will have to make soon.
  • Safe travels and return for DDC while he is in Central America.
  • Tyson and his family on the passing of his grandmother.
  • Nikki Bailey battling cancer.
  • Safe travels for Tool Time and his family while on cruise. #SeamanToolTime


YHC took us out in prayer.


If you read the story of Joshua and how the walls of Jericho fell, it’s truly an amazing story. Joshua was tasked to lead a group of untrained, unarmed nomads to take a city that was double-walled, on a hill, and self-sufficient as far as food and water goes. The directions to just march around the city for 7 days then blow the trumpets and scream must have seemed ludicrous to Joshua. Even though the odds were against him, he was obedient. And because of his obedience, the walls of Jericho fell and the Sky Q kept his promise. What “Jerichos” do we have in our own lives? Physical? Spiritual? Emotional? Job? Whatever the case, being obedient to the Sky Q is the best way to handle the situation.

Thank you guys for allowing me to lead. Thanks for posting and supporting even when it’s wet and nasty outside. Great work by all. And it was good to hear the lively mumble chatter this evening.



Where is everybody?

Well, being Halloween and the fact that HIPAA had pre-blasted his Halloween Q extravaganza, YHC didn’t expect a large turnout for PrisonBreak. The fact that no one showed up obviously meant they all must have posted at SnoBalls for Hipaa’s Q. After further investigation, it was concluded that only 1 of our PrisonBreak regulars actually posted there. That being said, as Site Q, I posted for my AO.


I ran some 1 mile intervals. I’d mosey a mile then mall walk about 30 seconds controlling breathing,  then run again. YHC has been trying to get his 5k time under 27 minutes. Not being a runner per say, I’ve put that goal out there to work towards. Baby steps as I see it.


I prayed for all the fartsackers to post Folsom Thursday.

Merkins galore

Warm up
Ssh x15 toy soldiers x15
Dying cockroaches x15
Lbc’s x15
Mosey to the benches for dips and derkins x20 2x
Out to the Main Street and do burpees per light post, what was that train burpees.
Mosey to 321 side to do some wall sits as a large group of cars come by I felt that we should show them how hard we work so we did monkey humpers x20 then wall sits x15
Ventured to the open lot by the pavilion. 10 merkins sprint the. 20 air punches sprint 10 thigh tap merkins x4
Then 10 shoulder tap merkins sprint 20 overhead punches sprint to 10 diamond merkins x2
After some mumble chatter about the merkins I felt work was getting done for the day. One more mosey around town to do more wall sits then back to the pavilion for Mary.

Convergence 11/10/18 at the yank.
Speed for need both at Christmas town 5k
Prayer request
Each other

Bed pan

Wingin’ It

YHC grabbed a Q at F3 Gashouse’s newest AO- Mount Hollywood. YHC had his Weinke locked and loaded the night before the workout. He was wakened by the sound of rain at 0230, so for the next 2 1/2 hours, he laid awake in bed modifying the Weinke. “Never mind. I’ll just wing it”. 12 men took the DRP and rolled out of the fartsack on a wet Monday morning to start the day off right. With half the PAX in the RESPECT age group, Sargento sleep walking, and Sister Act’s back outta whack, YHC considered taking it easy on the guys. Then again, this is F3, not FIA. 5:30 hits and YHC attempted to give the PAX their money’s worth.


  • Seal Jacks X 15 IC
  • Gravel Pickers X 15 IC
  • Morr. Nightclubs X 15 IC
  • Chinooks X 10 IC


The Thang:

Mosey to Brokeback wall by Ida Rankin Elementary for 2 rounds of: 10 Dips IC, 10 Derkins SC.

Next, mosey to Wells Fargo bank under the drive-thru area for some ATMs (because we’re at a bank).

10 Alternating Shoulder Taps, 10 Tempo Merkins, 10 Merkins. Immediately go to core work with 10 Freddie Mercuries IC, 10 Flutter Kicks IC, 10 Plank Jacks IC. Rinse and Repeat for a total of 3 rounds. This was a real crowd pleaser.

Mosey to the Presbyterian church parking lot for some 4 corners escalator.

Corner #1- 20 Squats, NUR to corner #2

Corner #2- 20 Squats, 40 CDD’s. Bear crawl to corner #3.

Corner #3- 20 Squats, 40 CDD’s, 60 LBCs. Mosey to corner #4.

Corner #4- 20 Squats, 40 CDD’s, 60 LBC’s, 80 SSH. Plank for the 6.

Mosey to the White Wall behind BB&T bank for some wall work. Starting at 10 reps IC and decreasing by 2 each round, perform: 1) Dirty Hookups and 2) Hip Slappers. Note to future Q’s at this AO- Dirty Hookups on a glossy painted wall with wet gloves/ hands= PAX potentially needing emergency dental work. Q fail. Broke nearly ate the asphalt on that one. Sorry, brother.

Quick Mosey back to the flag with 3 1/2 minutes left. Circle up for some Iron Hulk. PAX made it to 8 Merkins/ 32 air presses when time was up.

COT/ Announcements:

  • Gashouse Convergence on 11/10 at the Fighting Yank. 3rd F afterward with Tiger and Squirt speaking.
  • Christmastown 5k on 11/24 at 1800. If you didn’t sign up, please come and support. We will be pushing 8 Chariots this year. It’s going to be great!
  • Christmas Party at Dr. Quiche’s house. More details to come.
  • Hipaa is starting a new AO at W.A. Bess Elementary on Tuesday mornings. Kettle bell  workout.
  • Operation Sweet Tooth Toy drive is underway this year. Check the Twitterbox for details.

Prayer Requests:

Sly’s safe and quick return from Afghanistan, People battling addictions, Roadie’s M, Any PAX hurting physically or spiritually.

YHC took us out in prayer.


My Pastor made a statement yesterday that YHC had never heard before. Although not verbatim, he said “We are more wicked than we are willing to admit, but at the same time we are loved more than we can ever imagine”. He then stated Romans 5:8- “But God showed his great love for us by sending Christ to die for us while we were still sinners”. No matter how low we believe we have gone, on our worst days, God’s love for us is just as strong then as it is on our “better” days. YHC sat thinking long and hard on that one. It’s almost unbelievable and inconceivable that His love is that strong and unwavering for each and every one of us. Furthermore, we are to extend that type of love to each and every person we meet.

Thank You for the chance to lead,




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.



Muddy Poston

10/28/2018 2:30 p.m. George Poston Park in Lowell. Backblast for our Sunday afternoon Mountain Bike ride.
A Twitter notice was sent out to F3 Gastonia to any mountain bike riders who wanted to ride be at Whitewater Center (if trails were open) or at Poston. Well, Whitewater trails were closed so Poston it is. To be honest, I do not like riding mountain bikes at Poston even in the best of conditions. In a moment of delusion and/or weakness, I decided to attend this debacle since the weather was so nice. Big Mistake! First thing in the parking lot, a policeman pulls up to us asks one of us to come closer to his car window. The officer hands Boudin a tube replacement kit he had found with no ID on it and is on his way. Gumby investigates some suspicious behavior in the parking lot and then we are ready to ride. The ride begins and everything seems fine. It is a little muddy but not too bad so far. At the Lake Loop intersection, the gang is all waiting for me to show up. We take off on Laurel Hill Loop (I think) and after a couple of close calls and even being very cautious, I eventually fall off the bike on a big, muddy, leafy, rooty downhill slope even though I was going pretty slow. I tried to do the stuntman roll like you see on TV but I was holding on to a bike so it wasn’t very graceful. I wasn’t hurt too bad (scrape on the arm and a bruise on the top of my foot) but that sealed the deal for me for today’s riding. I’m out! I followed the trail down to the creek bridge and Boudin and I escaped back to the gravel road and eventually the parking lot. The other guys got in around 8 miles and we got in around 3. Poston is difficult enough in the best of conditions but being wet made it no fun for me. I will leave it for the (Semi) professionals. Those dudes are TOUGH!

Defining EH

This was a rough morning for YHC to head out to Folsom for the infamous PrisonBreak session. The new blood pressure med has me feeling a little more tired than usual. Anyway, no better way to beat it is to go push tha rock. I roll into the AO to see Hacksaw truck parked next to another unknown truck. Apparently the owner is Folsom material, showing up day one in a truck. Looks like those 2 were off early. Just to throw this in, Hacksaw is the Wrestling coach at WC Friday Middle School. This PAX has down something unheard of around Folsom. He EH’d his wrestlers to start posting on Saturdays with him. He has already incorporated exercises learned from his time in F3. These guys came out in a crowd last week and worked their butts off. So, whether he knew it or not, he was EHing the boys fathers vicariously through them. In response, the unknown truck belonged to a dad of one of Hacksaws wrestlers. Amazing how simple. There’s the background, now here’s the BB.



All OYO take off on a run. There were no ruckers this morning, even though a few Folsom regulars has commuted to the night before on our GroupText. That being said, all put in a few miles and returned to start. The FNG has took off for work prior to a naming ceremony, but he will post Saturday for the special event.

announcements: Xmas Town 5k(if not registered come out and help out and support Speed For Need), Convergence Nov 11 at the Yank, look on Twitter for Charlotte Marathon to sign up and volunteer at the F3 tent during packet pick ups on Nov 2. There are many time slots available so come out and lend a hand.

Prayer requests lifted up

Thanks for the opportunity to Q, and especially the same for being Site Q for PrisonBreak. Not being a big time runner, when I was asked if I was interested, I was hesitant. I’m glad I took it because it has pushed me to get out there and work at getting better at it. Thanks for all the sarcasm Folsom brings. It wouldn’t be Folsom without all you douchebags. I’m driven by you guys daily to push myself and to build stronger relationships.(not what you think)

MW out

F3 Dad’s workout and Coat Drive

One year ago we met at Martha’s House picnic shelter #1 and encountered a cold snap and rain, making for a memorable F3 Dad’s event.  What was supposed to be a kid friendly beat down and then an ice cream social turned out to be a frozen workout and hot chocolate fest.  It was awesome.

And now we are set to do it again.  There may need to be game time adjustments but here is what you can count on.

WHO:  F3 Gastonia and their 2.0’s (This is also a great time to EH that guy whose kid plays on your kids team)

What?  F3 Dad’s beadown for you AND your 2.0’s, followed by fun and fellowship and some sort of reward for the beatdown  (ice cream?  Cocoa?  Carrots? (40 day challenge is going on now people))

Where?  Picnic Shelter #1 at Martha Rivers Park (the first one beside the sand volleyball court)

When?  Sunday, November 11th 1500-until….(3PM-)

Bring volleyballs, frisbees, footballs, soccer balls, boomerangs.  Hipaa….Kid friendly pain lab option?

If you want to Q 10 minutes or so let me know.  If your 2.0 wants to Q part of the workout, let me know.  If you want to Q the games let me know.  If you want to Q the ice cream,  hot chocolate bar, or Smores let me know.  YHC and ShortSale are Q’ing the Convergeance at the Yank the day before so we may do a kid friendly tag team beatdown.  Who knows?!

I will send out an update based on weather in the near future.  I will ask for items at that time.

There may be one additional F3 Dad’s event at the Chutes at Crowders Ridge again this year.  Unfortunately, they aren’t doing Sunday nights.  We could do Friday or Saturday nights.  As busy as December seems to be on the weekends I may plan this for January.  Check my twitter for a survey and weigh in.


***If you have an extra coat that you don’t use or your 2.0 has outgrown and wish to donate it to a needy child or adult, please bring them to the workout or drop them off to the site Q at any workout.  We have identified 40 kids living in just one hotel and we will be collecting coats for them in the next few weeks. Thank you in advance.

I look forward to seeing your 2.0’s smiling faces.




Another Great Morning

On Monday Clavin asked me if he could use my extra weight vest so I was more than happy to accommodate his request.  I looked around at 5:30 and did not see any new faces so we started with the pledge and got to work.

Maracan night club’s 20 IC
Side Straddle hops 20 IC
Merkins 15 IC

Moseyed to the concession stand at the park and pulled out my weinke.
10 of each then ran around the park and back to finish with 5 of each.  Merkins, Squats, Mountain climbers, Burpees, Leg raises, Plank rows, Jumping lunges, Toe taps, Buzz saw planks and Bobby Hurleys.

Then moseyed to the playground and knocked out 6 minutes of as many rounds as possible of 5 pull-ups and 20 squats.

Moved on to the gazebo for 3 rounds of 10 derkins and 20 dips.

Once our chest and arms were feeling good we went to the bathroom building and did 3 rounds of wall sits with marching and shoulder presses.

I recently saw a new exercise and wanted to try it out.  We all lined up and got into plank.  As one HIM ran by went to the other side everyone did a merkin.  After two rounds we had enough and moseyed to the end of the lot and knocked out 20 squats and 50 calf raised. (My calfs were still burning from Mondays Q with Island!)

While we were doing 50 LBC’s, I heard a train whistle so 5 burpees were next.

We headed back to Snoballs and finished up with big boy sit ups.

Prayer request: Gastone’s 2.0, Squirt’s M and Stone Cold’s knee.


Hamburger hill and Burpees for dessert


11 including myself showed for a afternoon appointment to push the rock.





  • The first thing on the weinke, short mosey to hamburger hill for a little up down 10 burpees,  then 9, 8,7 …..

This turned out to be a little more than I expected. I guess I had forgotten how awful the hill was. Once this was completed a few lbc’s to wait on the PAX to finish..

Next we made our way over to the dam wall for 3 sets of 10 cliff hanger merkins and 10 partner shrugs…

It was at this point I was about cashed out. I think it is that Q strength that will get you through the first 30 or 40 min, then you really have to dig deep some times to finish strong.

Made our way back to the flag for a few rounds of Mary.  Found Huckleberry by his self doing hipslappers way to push brother…

Ab work included

Mtn climbers, lbc’s, 2 more , don’t remember what and my choice was superman claps got some wear looks from bystanders looked like we were swimming in grass…

22 merkins for vets


ANNOUNCMENTS: Christmas town 5 k, convergence coming up November 11, and a few others


Several pax going out of country on mission trips Shocker, DDC those on IR , those battling addiction, and also those battling the fart sack,

As always it is truly a pleasure to lead this group of men and If you have not ventured to the great Midorima I challenge you to do so.


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