F3 Gastonia

Fitness, Fellowship, Faith

Tag: Folsom (page 1 of 25)

City Boy

Apparently if you don’t live in Dallas you are considered “City Boy”, this is according to the Folsom GroupMe chat. Well this “City Boy” decided to take the Q, even though I have been hesitant to Q there again after very consistent slim showing of PAX when I Q there. The night before I guessed that about 4 PAX would show from the normal Folsom crowd.  Arrived at Folsom on the cool, brisk morning to actually find 5. Should’ve been 6 but I guess Sparky got stuck in his tree stand and couldn’t get out. In all fairness Sparky did let YHC know his Sandy V, I mean his Medicine Woman Leg, I mean his leg, was bothering him the night before. Although the PAX did let me know that they thought he said his leg was fine??? Its all good Sparky, you’re my family so I let it slide.



Next, grab a cinder block and head to the Tennis courts.

The Thang:

I’ve really missed seeing Mayor at workouts, I know his back has been bothering him so not calling him out for not posting. He’s a true HIM. That said I decided to take a page out of his book and brought the HUNDO to Folsom but with some added twists. The HUNDO is 100 reps of a given exercise. Here were the instructions given to the PAX from the City Boy:

Do 100 reps of the exercise. If you stop/pause during the reps it’s 1 burpee for each time you stop. Keep that number in your head and wait until you finish your 100 reps. When we are all done with our reps, we will collectively add up the number of stops amongst the PAX and multiply that number by 2. ALL PAX will perform said number of burpees.

1st set:

100 curls

Apparently Volt didn’t understand this City boy’s instructions. Maybe I talk funny?? All I know is when some PAX stopped the first time they did their burpee. I told them to wait.  Boy was Volt hot when we all finished and he had to burpees together! Yes, Volt, even you had to do them. I know you didnt stop during your set, but we did. And this was explained in the instructions.

4 stops = 8 burpees

After Volt complained we mixed up the HUNDO a little and went on a small mosey around the Tennis courts, in a very weird, HIPAA like fashion.

Arrived back at our blocks

100 Chest presses. Lets mix this up and start doing Flutter kicks when you hit 50 reps. If memory serves correctly, everyone finished their sets with no stopping

Mosey around tennis court again, but this time just around the outer edge, nothing fancy this time.

100 Overhead Presses

6 stops = 12 burpees

Mosey around tennis court again in that weird HIPAA way

100 Dips. Try and use the cinder block if you can. Bedpan disappered out of the tennis courts for these. We only can assume he actually did the exercise, but I doubt it.

5 stops = 10 burpees

Mosey around tennis court again in that weird HIPAA way

Volt had enough of my delivering of pain and decided it was best he hit the road. See ya man, Ill make sure you get in the Backblast!

100 Overhead Tricep Extensions but with a twist. I decided to call this a 50/50 split as i knew we’d be stopping a lot on this. So heres what we did. Break out the F3 workout deck. Do 50 reps. If you stop during the 50 reps, grab a card from the deck. After we all finish 50 1 PAX grabs a card from the deck to perform after we finish all 100 reps. Do your other 50 reps, again If you stop during the 50 reps, grab a card from the deck. Now that we finished the 100 reps grab another card.

10 stops = 20 Burpees

4 Cards were drawn in total. Bear Crawl (Q chooses distance), High Plank, Low Plank & Rosalittas. We bear crawled to the net and back then did our planks about 45 seconds each, then T-Ron led us on Rosalittas.

70 Burpees total today!

For the PAX trying to figure out what the hell YHC was doing when moseying, this was the end result. Little fun with Strava.



Announcements – Xmas parties F3 & Camp Sertoma (Pre-Blast coming soon) on the 15th. Convergence on the 15th. After Convergence Clavin leading a run to the “Santa of Dillards” house (1.5 miles?)

Prayer requests

YHC took us out

Gentleman, always a pleasure coming out to Folsom. Best mumblechatter around. It is a bit of a drive for me but always well worth it. I appreciate your hard work this morning. See you all soon.









Blocks and Jesus

I had the Q today, my 2 goals were… workout with blocks and talk about Jesus! Here’s how it went…

Warmup- ssh,  Hillbillies, Monkey Humpers

Partner up, one parter grab a block and head to the tennis court! For some Dora!

50 Blockies

75 triceps

150 curls

200 squats

200 lbc’s

200 block presses

put the blocks up its 605, mosey to the bottom parking lot. Line up at the bottom for some Bear crawl Merkins! Bear crawl the full length, do 2 merkins at every other line! Mosey back to start, Gumby and myself were in the front, he said that speed bump looks like a good place to do 10 burpees! I said great idea, the rest of the pax didn’t think so.

So theat was the Block part, now to the Jesus part!

Have you ever thought about Jesus before he came to earth? What was he doing? Well, in the book of Isaiah chapter 6, Isaiah got a glimpse and the angels were around the Lord on His throne, having to cover there eyes because His glory shined so brightly! And the where saying, “Holy,Holy, Holy is the Lord of hosts; the whole earth is full of your glory !”

This King, stepped out of that! For you and I! That’s crazy! He loves us so much, that he left , came to earth, just to rescue us, from an eternity separated from Him! What an awesome God!

I was reminded of all of this, reading a advent series that snowbird is Putting out daily, until Christmas. It’s a short read, also at the end, it has some resources, and if you have family, it has some things to share with them, even a couple follow up questions! Good stuff! If your looking for a good read, building up to Christmas, check it out swoutfitters.com !

prayer request- Montross, he is having his annual checkup today, he has been cancer free for a couple of years now! Double Down, that God would be with him and the doctors, through the surgery. Each other!

Men, thank you for giving me the privilege to lead you this morning!

Baker’s Dozen

A baker’s dozen showed at Folsom for another Pizza Man delivery.  During the workout we covered over 2.5 miles and did Route 66, 11’s, killed our arms on the picnic tables, more 11’s, and finally 4 corners.  Great work by all that posted this morning.  As always, thanks for the opportunity to lead and it’s always a pleasure teaching leadership to the younger PAX that posted.

Always remember Philippians 4:13…I can do ALL things through Christ that strengthens me.

Until next time….Pizza Man is OOOUUUUTTTTTT!!


Dec. 15th Convergence at Gashouse 7am

Dec. 15th Christmas Party at the Quiche’s 6pm until ??


Folsom Strong

2 strong at Folsom this morning. You can always count on Volt to be there.

SSH, Gravel Pickers, Toy Soldiers X 10 IC


Mosey to the flag at the park entrance pledge it out. Next on your 6 for flutters kicks x10 ic, lbc’s, x10 ic, roll over for cdd’s x10 oyo, back on your 6 for 10 big boy’s oyo.  Mosey around the parking lot to the street light for dirty 11’s with squats and sandy v’s.

Mosey to lower lot for several rounds of ab work, Sandy V’s, Peter Parker’s, Parker Peter’s, Mountain Climbers, and oblique raises.

Head back to start for 10 burpees and time is out.


Talkin about Proverbs.

Warm up
Ssh,windmills,shoulder press,Moroccon Nightclubs,xs20.
Mtn climbers x10 burpees x5
Mosey to flag and pledge.
Lbcs,oblique crunch,American Hammers, dyin cockroach’s all x20
Mosey down to bathrooms near the lake not to poop but to do some dirty hook ups then some hip slappers. Go back up to the parking lot for some balboa’s x100
I’m always looking for something fun or new to do so I thought about some 20 twen,twen, if you don’t know watch Friday. So here it is
5burpees bear crawl to mid parking lot,then 15 squats nur back. X3 20,20,20.. mosey back a few minutes left so we repeated the abs workout.
During our workout we talked about our 40 day challenge in Proverbs and Ecclesiastes I had chosen Proverbs 11/25 A generous person will prosper;whoever refreshes others will be refreshed. Talking with Montross and Medicine Woman we all felt this was a good verse that represents “Qjuice” the Q pours into the pax and somehow still has the juice to get thru the workout. All was discussed loosely of course but holds true in all you do. Be generous,help others.
Prayer request
Montross’s Aunt, those traveling and hunting (Folsom huntin squad).
Mcadenville Christmas town 5k.
Happy thanksgiving everyone and remember if the toilet seat is warm you are not the first!
The Bed Pan is full!

Wrestling at Folsom

Folsom 11/17/2018
One of the things about leading a workout is you never know how many may show up. Being that today was deer season opening day for rifles and Folsom men are famous for their love of the hunt, I wasn’t sure how many we would have today. When I arrive, I see a few regulars and then an awesome thing begins to happen. Hacksaw, who coaches the middle school wrestling team, has 8 or 9 of his wrestlers show up for this bootcamp style workout. No SA but 21 strong on this cold, crisp morning (Pockets had on a long sleeve shirt, for a while anyway) and here is how it went.

Disclaimer: I am not a professional. These are only suggestions. Do not get hurt. Modify as necessary.

5 burpees OYO, SSH IC x 10, Imperial Walkers IC x 10, Low Slow Squats IC x 10


Mosey to Horse Track steps.

20 Dips, 20 Squats, 20 Merkins, Single Count then run a lap up and down steps then to the end to jump step up and return. 5 Sets! Those young guys were rolling pretty fast on these. Hacksaw was trying to get an on-looking dad out to join us but I’m not sure he ever joined.

Mosey back down to the Ampitheater for “Thankful 7’s”. 7 IC reps of each exercise, then a lap to the parking lot and back.
IC Merkins, Thankful for my Faith. I believe my faith has guided me away from so many dangers and towards the things I need to be doing.
IC Merkins, LBC’s. Lap. Thankful for my wife. She’s the best person I know.
IC Merkins, LBC’s, Squats. Lap. Thankful for my family.
IC Merkins, LBC’s, Squats, Hip Slappers. Lap. Thankful for my friends and how F3 has expanded that group.
IC Merkins, LBC’s, Squats, Hip Slappers, American Hammers, Monkey Humpers (kids giggling, not so close Slaw), Flutter Kicks. Lap. Running low on time so modify. Thankful for the USA. It is the greatest country in the world and I am thankful to be here and you should be too.

Mosey to the tennis court.
This was where I was going to do reducing time sprints with my phone’s Interval timer app and my Bluetooth speaker, but using my phone to read the Weinke had caused it to die. Q Fail… but we are still sprinting. Count off 1’s and 2’s. Half the teams go to the far end of the tennis courts and half stay here. Team 1 and 2 start when I say GO and run to the far end to tag a teammate who runs back and tags the next guy until everyone has run twice. I’m not sure who won but some of those old guys are pretty fast (I see you Oompa).

Announcements: Speed for Need at Christmastown 5K next Saturday begins at 6 p.m. Show up to run or volunteer. It will be an awesome time. Christmas Party at Keaish’s Dec. 15th.

Prayer Requests: Bed Pan’s wife, Friends with illnesses, Sly coming home.

*Pleasure to lead Folsom today especially with the young ones there. I loved their enthusiasm and it is no wonder they have such a good team. Thanks to Hacksaw for inviting them and their parents for bringing them. Take time to be thankful for so many blessings!

Painlab Inspired

3 HIMS didn’t let a cold rain discourage them from getting better this morning. The night before we had a one pax with his M at the hospital. Another pax with a nagging injury and yet another pax that had to go to the hospital in the wee hours of the morning  for his M’s mom. That knocked the available pax down athe least by 3. Hope all is well men we will be praying for you. Now for the Painlab inspired beat down which is a new style of workout to me.

Warmarama: SSH, Toy Soldiers, Gravel Pickers

Thang: Dips, Incline Merkins, Step ups, Derkins, then on your 6 for the core part of the routine. LBCs, American Hammers,Big Boys, Freddie Mercurys, and Sandy V’s.  All exercises X 10 OYO. Repeat these for the next 35 minutes.

We really started to feel the core work after a few sets and by the end it was a struggle to finish the core work. Great work by all but we’re not done yet. Makhtar  N’ Daiyes X10 IC, Peter Parkers X10 IC, Parker Peters X10 IC. Those were a real crowd pleaser after the core work. With just 30 seconds left 10 burpees  OYO.  Time.

Announcements: Christmas  Town 5K, half marathon Dec 22 ,Operation Sweet Tooth

Prayer Request: Allen Tate mother in law, Bed Pans M, each other

Honor The Fallen

13 men resisted the fartsack and showed at Folsom to push the rock and get after it.  Sorry men for the delay in the Backblast, but better late than never.  With Veterans Day being the next weekend, and YHC having the Q this weekend, I wanted to choose a workout that would honor our Vets.  After searching online, I found two workouts that not only would bring the pain, but would  honor the Vets who made the ultimate sacrifice  in the service of our country.   I normally get pumped up when I have the Q, but this morning I was ready to get after it.


SSH, Grass Pickers

Mosey to the flag at entrance of Folsom.  50 LBCs while waiting on the six.  Once we all gather, pledge.


The Thang:

The first workout called is titled “Bert”. 

50 Burpees

400 Meter Run

100 Merkins

400 Meter Run

150 Lunges

400 Meter Run

200 Squats

400 Meter Run

150 Lunges

400 Meter Run

100 Merkins

400 Meter Run

50 Burpees

We did modify this just a little.  We started with 25 Burpees at the beginning, and we were not able to complete the Burpees on the end, because of time running short and I really wanted to get in the 2nd workout.  This workout, “Bert”, honors U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania.  Cpl. Gettings died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq.  Every quarter, Cpl. Gettings fellow Marines in Fox Company complete this special workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.  Today we completed this workout in his honor.

Next workout called is the “Marine 16”.  This  workout consist of eight 2-minute AMRAPs in 16 minutes.

“Marine 16”

From 0:00-2:00

20 Meter Sprint then 16 Burpees (AMRAP both for 2 minutes)

From 2:00-4:00

20 Meter Sprint then 16 Merkins (AMRAP both for 2minutes)

From 4:00-6:00

20 Meter Sprint, 16 Squats (AMRAP both for 2 minutes)

From 6:00-8:00

20 Meter Sprint, 16 Mountain Climbers (AMRAP both for 2 minutes)

From 8:00-10:00

20 Meter Sprint, 16 SSH (AMRAP both for 2 minutes)

From 10:00-12:00

20 Meter Sprint, 16 Jump Lunges (AMRAP both for 2 minutes)

From 12:00-14:00

20 Meter Sprint, 16 High Knees (AMRAP both for 2 minutes)

From 14:00-16:00

20 Meter Sprint, 16 Tuck Jumps (AMRAP both for 2 minutes)

This one was definitely a challenge.  I think everyone was smoked after this one.  The,  “Marine 16”,  was created to honor the 16  fallen members of our military who were involved in a KC-130 crash in Mississippi on July 10, 2017.  The workout is based on the number 16 (16 minutes of continuous movements, 16 repetitions per set).

Mosey back to shovel flag.  22 Merkins for the Vets.  Time!


Prayer Request



It was truly an honor to lead this workout today.  Sometimes we need to take the time to honor our Veterans who made the ultimate sacrifice.  It is the men and women like the ones we honored today, that served to protect our freedom to have things like F3.  We should all make it a point to never forget our Veterans, and to thank them for their service.

Sister Act

Keep on keeping on…

15 HIMs posted for a Pizza Man breakfast delivery.  I wasn’t sure how many would come out due to the highly anticipated VQ from Gold Digger at the Yank.  For those that posted I hope that you got your money worth even though it was JV.  Some PAX got in some EC and some rolled up right on time or maybe a little tardy.  With that being said it went like this:



Don Q’s

Moroccan nightclubs and more Moroccan nightclubs until everyone is ready.

Now 10 burpees OYO, then 9, then 8, and so on until the PAX got to 1 but nope not 1, 10 burpees OYO.  Now with our hearts pumping let’s mosey.  We ran to the furthest parking lot for 11’s with Mike Tyson’s and WW1’s.  Good work men!!  Now let’s mosey to the entrance for Route 66 with Bobby Hurley’s.  Now with that complete YHC wanted to bring something my man Broke introduced to Midoriyama on Tuesday.  We moseyed to the tennis courts for Swiper.  It consists of partnering up…20 burpees, partner wheelbarrow, 100 merkins, and then the other partner wheelbarrow back.  Rinse and repeat with 200 LBCs and then 300 squats (All exercises were cumulative totals).  Time!!


Nov. 10th Convergence at the Yank and 3rd F event following.

Nov. 24th SFN Christmastown 5k…please come and support

Dec. 15th Christmas party at Quiche’s Casa


Great work by all this morning!! Congratulations to Montross for taking over Site Q at Folsom.

Until next time Pizza Man is OOOOOUUUTTTTT!!

10/02/18 Folsom

Work was done.


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