F3 Gastonia

Fitness, Fellowship, Faith

Tag: GasHouse (page 1 of 33)

5 Core Principles of F3 Workouts

16 PAX showed up at Gashouse on Saturday morning.  9 did boot camp & 7 did painlab.  The bootcamp workout was as follows:

Warm Up
SSH IC x15
Moroccan Nightclubs IC x15
Imperial Walkers IC x15
Grass Pickers IC x15
Goofballs IC x10
What do the 3 F’s stand for in F3?
Fellowship (community)
Split up Bootcamp & Painlab

library parking lot

5 Core Principles of F3 workouts…#1 Free of Charge
Parking spaces uphill…bear crawl, american hammers, crab walk, LBCs)
pharmacy parking lot
5 Core Principles of F3 workouts…#2 Held Outdoors (rain or shine, hot or cold)
Alternate balls to wall & mountain climbers at pharmacy (10x IC)
first presbyterian church
Indian Run (in order of height) to First Presbyterian steps
5 Core Principles of F3 workouts…#3 Open to ALL Men
Define Sad Clown
A man with decelerating Fitness, Fellowship, and/or Faith
Sad Clown carry with a partner (think about Sad Clowns we need to invite or reinvite to F3)
Up the stairs – P1 shoulder, P2 above head
Down the stairs – P1 above head, P2 shoulder
5 Core Principles of F3 workouts…#4 Peer Led
11s at 1st Presbyterian Church (top-CDDs & bottom-Monkey Humpers)
grier middle school
5 Core Principles of F3 workouts…#5 End with a Circle of Trust
Joel Hendricks from parking lot to sidewalk then Bear Crawl to parking lot x3
Variation of the 2018 Iron Pax Challenge (week 1)
50 Squats
40 LBCs
30 Merkins
20 flutter kicks (counting 1 leg)
10 Burpees
200 meter run
plank for the 6

Good Workout Cheap

A while back, Brownstreak Q’d the Gashouse and took us on a journey that eventually led to the Ollie’s parking lot. Along the way, he and others shared the impact F3 had on them in various areas of life. YHC knew that he’d not posted at Gashouse and gone that direction in quite some time so today was the day. I’d put out a note the day before on Twitter promising a “good workout cheap” as a play on Ollie’s “Good Stuff Cheap” motto.

YHC showed up a few minutes before 0700 to find the PAX waiting for the fun that was to come. After confirming that Rudolph was ready with the Pain Lab Q, we got started.

No FNG’s so the disclaimer was short.

SSH x 15
Imperial Walkers x 15
LBC’s x 14 (Was thinking ahead and hit the inflection count a little early)

The Pledge

We started our journey to run an errand while the Pain Lab PAX stayed behind for their own beat down.

Mosey up the road towards Ollie’s. Stopped at the Grier parking lot for some lunge work. Starting at the beginning of the parking spaces, lunge to the speed bump, stop and do 10 merkins. Lunge to the next speed bump, 10 more merkins. Lunge to the final speed bump, 10 more merkins. As noted by the PAX, the parking lot was a bit longer than I’d remembered when mentally planning the weinke, but all PAX survived.

Continued the mosey towards Ollie’s with another stop at Idlewood Circle to gather the PAX and let everyone catch their breath. Since we stopped, let’s do 20 LBC’s.

Continued the mosey with another stop at the office building behind Ollie’s. Partner up. Partner 1 runs around the building to the other entrance and then back again while the Partner 2 does Mountain Climbers. Once partner 1 returns, flip flop and Partner 2 runs while Partner 1 does MC’s. Repeat with another round of SSH while the partner runs.

Mosey to the Ollie’s parking lot. At this point, the PAX found out that Madoff had returned to the Pain Lab with Hercules. Down to a PAX of 5 at this point.

YHC explained to the PAX that this was the CHEAP part of the workout that was promised. More partner work. Partner 1 ran up the parking aisle while Partner 2 performed an exercise. When Partner 1 returned, Partner 2 ran while Partner 1 performed the exercise. After each exercise, the partners would move down one parking aisle.

H Humpers (it was noted that “Humpers” of any kind were acceptable, but it was clarified that it was probably
safe to keep it to either Monkey or Gorilla).
E Eleven of any exercise (and once you got done with the 11, do 11 more, then 11 more, until the partner
A American Hammers
P Plank Jacks

There was time so we ran CHEAP back. This time we only ran half way up the aisle using the light poles as markers. Ollie’s is a self-described “bargain outlet” but running only half way up the aisle didn’t seem like much of a bargain. So to get their money’s worth, we did escalating burpees when turning around at the light poles. Aisle 1 = 1 burpee; Aisle 2 = 2 burpees; and so on until Aisle 5 = 5 burpees. Judging from the feedback, the PAX were a group of satisfied customers.

Time to mosey back. Stop at Idlewood again to gather the PAX. LBC’s x 15.

Mosey to Grier entrance. LBC’s x 25

Mosey back to the Schiele to meet up with Pain Lab. When we returned, they were doing their manliest yoga poses.
YHC and Rudolph led 4 rounds of dueling Mary that included Box Cutters, American Hammers, Mountain Climbers (I think), and Dying Cockroaches. The bells ended the duel.

Just to note, we ran 2.9 miles in our travels.

Burpees by the lake – 10/6 – benefitting Special Olympics
Get school supplies to Hushpuppy for The Least of These
8/25 Gashouse 50 mile relay and 2nd F at Sargento’s

Prayer Requests
Mayor – Brother-in-law, Craig- seizure/brain defect
Nicky Bailey
Hushpuppy – consult w/ spine surgeon this upcoming week
Ethan Scott
Pedal – dad w/ Parkinson’s


Thanks for the chance to lead.

Pacman returns home

YHC had a “bachelor” weekend where the family was out of town so I made the trip up to my hometown to sharpen iron with my Dallas brothers. We had 14 including myself and it started with

Circle Up

Warm Up
SSH x 15
Windmills x 10
Merkins x 10
Diamond x 10
Mountain climbers x 10
Moroccan night clubs X 15

Mosey to the flag for the pledge

Mosey to parking lot where the sandbags await

Spit Into four Groups lunge walk with bag and overhead toss at each line while you wait for your turn do ssh, mountain climbers, merkins

Indian run back up the hill in two lines

Return to amphitheater hill
Partner wheel barrow down the hill/ramp 5 bomb jacks at the bottom then nur up the hill and swap positions x 2 rounds

Went to wall at the stage and did these all in cadence x 10

Australian mount climber
Balls to the wall
Shift to left then right then

Then afterwards we did mucho chesto

10 each


wide arm merkin

diamond merkin

stagger left

stagger right

mosey back to parking lot with bags

drop the bag midway in lot

two lines bear crawl to the bag do 1 burpees with the bag then go back to plank as everyone finishes. -YHC almost took sparkys head off here doing a demo of the sandbag toss. Sorry brother!

Then went to picnic tables for erkins merkins and dips two rounds of 10

Went to the grass beside the picnic table and did jack webs up 28 overhead claps and Bedpan pushed us for 30. -good push at the end!

It was an honor to be a part of this crew Saturday. Thank you for the opportunity to lead you guys and I look forward to returning soon. See you in the gloom! -Pacman

Trail of tears

12 men showed tonight for a Midoriyama VQ.   We promptly clocked in at 17:30.

Warmups: Slawter starter,  grass pickers and SSH x 12IC.


Starting at the parking we lot set at destination for the far turd shack.  We got there with a combination of lunges, bear crawls, lunges and an indian run.

Once there we did some wall sits while marching our feet and hip slippers/flutter kicks and lbcs all x 20IC.

We then proceeded to the dog park hill with a combination of nur, lunges and a mosey.

Partner up at the hill.  P1 does merkins and P2 nurs the hill and sprints down.  100 merkins total.

Then partner 1 does WW1s while P2 bears crawls up and sprints down.  200 total.

Mosey the long way back to the parking lot by the big field.

Return back to the flag with a combination of lunges, burpees long jumps, indian run and a mosey.

Circle up for some Freddy Mercury and Sandy Vs.

Time is up.


Annoucements: CSAUP coming up.  Second F at Sargento’s the same night.

Prayer requests: Hush Puppy, Swimmer, all the people hurt.


Allen Tate closed us in prayer.

The Chief would like to thank midoriyama for allowing him to come gather and lead these pm rockpushers. It was an honor and a privilege to lead. Nice work tonight men. No jv guys here for sure. Keep pushing the rock!! Until next time!! Allen tate- Chief of folsom

07/22/18 GoRuck

On Sunday, July 22nd four bad dudes and a wild Huckleberry met at Freight’s place and traveled to Crowders Mountain for a GoRuck Light.  For those of you that don’t know – light does not mean easy… just less time than the others.

We arrived to the location and found several other F3 brothers there.  Many of them were taking place in the HTL – which is insane.

The festivities kicked off promptly at 13:00 with Cadres Montreal and Pike doing roll call and an introduction.   The Cadres then checked all bags for the required equipment.

We were then lined up into four lines and instructed we will be doing a modified Murph.  As a four man team we ran, did chest presses with our ruck packs, merkins and squats.

After this concluded we saw one guy drinking beer and several guys drinking out of a flask.  These ruckers sure are nuts.

At this time the team grabbed a ton of coupons and headed towards the mountain.

What followed over the next five hours is something that’s hard to put into words.  YHC knew that this would be physically draining, but it was just as much mentally exhausting.

Up and down over the mountain, we by Freight’s watch, covered just under 7 miles.  While YHC didn’t carry many coupons (or even my own ruck sack at times) Boudin and Freight were absolute bad-asses.  I rarely seen either of them when they weren’t carrying something.  Hipaa was appointed a team leader for a while and pushed like Hipaa does.  For a few miles Roadie had the flag and was leading the entire group.  Around mile 2.5 Roadie rolled an ankle and almost took out an elephant on the way down.  He recovered and finished the event without complaining.  I’d talk about Roadie being a beast, but if you’re reading this, you already know.

We returned back to the launching point a little after 18:00.  They presented patches for the 12 that did the HTL and then to the rest of us.  I will say this was one of the coolest things I’ve ever received.   It sucked and it’s difficult to even type this back blast right now, but it was worth it.  The four men with me yesterday are a blessing to me.  They are four men I have an immense amount of respect for.

Roadie – the transformation you’ve had since January is truly remarkable.  Keep pushing and inspiring everyone around you.

Hipaa – you are a beast, brother.   You gave yesterday all you had.

Freight – you made it all the way through and didn’t even mess up your hair.  You’re a bad man, brother.

Boudin – I swear you didn’t even break a sweat yesterday.  I’m told you even posted this morning.  You sir are unreal.

Thank you all for the push and the friendship.

As a side note: if you ever think there’s something you can’t do – just remember it’s all mental.   I spent a lot of time on Saturday thinking how I could get out of this, but I’m glad I didn’t.  This was an experience I’m honored to be a part of.

Philippians 4:13


Better at 48

I was up early and ready to go this morning as I had not Q’d a workout in a while due to being on/off the DL lately.  Add in the fact today was my 4th birthday since getting involved with F3, I was ready to get it on.

I was awake early as usual so why not head to the Schiele for some EC running, someone else might be there.  No, so what do I do………….do it anyway.  Got in a 5k (slow) before the main workout.

Arrived back to find Huckleberry and Canteen ready to go but no one else.  Huckleberry inquired if this was normal, I said no.  We’ll see if anyone shows.

Why yes, by the time we were ready to go, we had 14 including the Q’s.

No FNG’s so no real disclaimer though we did have some Kotters on hand.

We did discuss this was my 48th birthday and the bootcamp might have a 48 theme.

Warm-Up IC

SSH X 24

Imperial Walkers X 12

Moroccan Nigh Clubs X 12

Time to split up and mosey (6 braved the bootcamp with YHC)

Quick stop at the Flag for the Pledge

The Thang

Mosey around the back of First Presbyterian and on to the track at Sherwood Elementary for some track work:

Partner up;  Run half lap in opposite directions until you meet back up for 12 Booyah Merkins (no idea if that’s spelled correctly); run back to the start for 48 LBC’s OYO;  Rinse/repeat 3 more times with 48 Flutter Kicks, 48 Freddy Mercury’s & 48 American Hammers after each set of 12 of the Booyah Merkins.  It was fun and reps focused on the number 48.

48 lunge steps along the back of the track to finish off the work at Sherwood.

Mosey back toward First Pres up to the Scout Building and down the steps for some step work:

48 LBC’s – Run to the top of steps for 8 Merkins and back  down.

48 Flutter Kicks – Run to top of steps for 8 Merkins and back down.

Continue sets with 48 reps at bottom and 8 Merkins at top.

48 Freddy Mercurys – 8 Merkins

48 American Hammers – 8 Merkins

48 Moroccan Nightclubs – 8 Merkins

48 Squats – 8 Merkins

Another fun-filled exercise.

Mosey to the track at Grier middle School for more track work with a modified Wolfpack Grinder:

12 Squats IC – Run half lap – 24 Merkins OYO

12 Squats IC – Run half lap – 48 Mountain Climbers OYO

12 squats IC – Run half lap – 24 Merkins OYO

12 Squats IC – Run half lap – 48 Mountain Climbers OYO

Mosey to the picnic tables to finish off the work at Grier:

24 Dips IC – 24 Step-Ups IC – 12 Derkins IC

12 Dips IC – 12 Step-Ups IC – 12 Derkins IC (I should know better by now not to work right beside Dolph)

Mosey back to the Schiele to finish off with 22 Merkins for the Vets led by Canteen.

Good work men.

Announcements; Prayer Requests; Name-o-rama – The PAX even sang Happy Birthday to me.  Many thanks.

The Moleskin

As always, it’s terrific to Q a workout and at my advanced age, just being able to get out there and get some work in is a privilege.  I mentioned this during the workout but 3 1/2 years ago at age 44, I was almost 40 pounds heavier, had a few good friends and was a borderline sad clown.  Things have changed a little since.  Besides being in better shape at age 48 as compared to 44, I feel I have a group of men I can count on if needed.  F3 is the answer for some of the issues that men currently are having in our society.  Keep spreading the word, there are many others that  could benefit.  The PAX of F3 Gastonia are helping me to think the best is still yet to come for this old(er) man.  I couldn’t think of a better way to start off my birthday than in the gloom with a group of HIMs as I did this morning.  The 6 guys in the bootcamp pushed me today to work hard through my Q and I didn’t want to disappoint.

Thanks for the opportunity.

Until the next one.  Aye!


You can have an effective workout without running

7 men showed for my Painlab VQ.  It was 10 minutes until launch time and there were only three men in the parking.  It started looking it would be a light crowd.  By launch time 14 men (7 and the boot camp and 7 at the lab) had circled up.

Stroganoff lead the group through the warmup and then he lead his men out of the parking lot.  The rest of us gathered at the back of the parking lot by the benches.

The thang

Partnered up and started with lazy Dora, but many more reps.  The exercises were 100 merkins, 200 squats, 300 monkey humpers, 400 flutter kicks, 500 calf raises and 600 LBC.  Each partner would do five rounds with the number increasing on each exercise.  Each partner did five rounds of 10 merkins, 20 squats… up to 60 LBCs each round.  This was fun.

Next was a personal favorite of mine – deconstructed burpees.

Over to the benches for 11s. Dips and Incline merkins.

Back to the parking lot for 11s.  CDDs (in honor of Def Leppard. We miss you, brother) and mountain climbers.

We did a round of Mary tabata style.  1 minute of each exercise.  We had plank jacks, low plank, prom nights, moroccan nightclubs, something I’m forgetting and finishing with LBCs and the boot campers returned.

That’s time.


Announcements: JJ5k, Speed for Need race

Prayer requests: Monk’s friend, guys on the IR

BOM: Stroganoff closed us in prayer.

It was an honor to VQ the painlab today, men.  It’s great to see Bandit again. It’s been too long, sir.  Glad you’re back.  Thank you all for the push and the opportunity.

Philippians 4:13


In hindsight… some of this was stupid

11 men posted for the lastest edition of Midoriyama.  Relatively speaking the weather was nice.  At 17:30 we clocked in.  Tool Time and Wojo went running while the rest of us started the warmup.

Warmup: SSH, Imperial Walkers, Flutter Kicks all x 10IC.

Mosey to the parking lot by the far turd shack.

Four corner escalator  C1: 20 Scorpion dry docks.  C2: 20 Scorpion dry docks and 40 Peter Parkers.  C3: 20 Scorpion dry docks, 40 Peter Parkers and 60 LBCs.  C4: all the above plus 80 Squats.

Lunge from pole to pole and line up for Route 66.   Bearcrawl between lines with merkins.

Mosey to the far turd shack.  11s with Australian mountain climbers and regular mountain climbers.   I’m not certain, but I think I heard more complaining during this than any exercise I’ve ever called.

Mosey back to the parking lot.  Lunge, nur, lunge, nur. Circle up for some tabata.   One minute of the exercise with a brief break.   Exercises were monkey humpers, moroccan nightclubs, LBCs, SSH and something else.

Mosey back to the closest turd shack for 10 jackass merkins.   This brought more complaining.   From the plank do one merkin and immediately into a donkey kick.

Back to the launching point for 20 LBCs IC and 22 for the vets.




Announcements: Speed for need, JJ5k, CSAUP

Prayer requests: Def Leppard, Montross, Medicine Woman, each other.

BOM: YHC closed us in prayer.

Men: I know when I have the Q it’s a little different than most.   I’m not the greatest runner and I know the amount of running that most of you get in.  I appreciate the opportunity to Q, and I hope you get something out of it.

Philippians 4:13




Going to make this brief…….

Warm Up….

SSH – 20 in cadence

Merkins – 10 in cadence

LBC – 20 in cadence

Squats – 20 in cadence


Mosey to Martha River’s.  Bandit pushing himself hard to improve after some much needed time off, great effort sir.  Lead off to a modified 11’s borrowed from Roscoe’s playbook.  Note to self, and note to all PAX, do not ‘EVER’ borrow a page from Roscoe’s playbook.  Serious injuries from minor hemmorage and lesions to fatality may occur.  Luckily for me I only experienced a major ’bout of discomfiture resulting in me losing overall count and wondering if I even completed the full round of 11’s.  Our modified and not monkified 11’s included 5 burpees at the bottom of the hill which by max standards can only be a 5% grade, but in full swing felt to me like 95%.  At the top of the mighty small hill Pax are to perform 10 squat jumps (I squatted an inch and jumped an inch) and reduce count by one each time up.  I may (may I say) have splashed merlot around the third or fourth time up, not necessarily due to my lack of athletic ineptitude, no, moreso to my discountenance watching Boudin, Defib, Spiderman, oh hell all of them lap me.  To start we ran, wait…….go back and start 5 burpees and then run.  It is honestly to me a great heart start burner.  We finished and many thanks to Gastone as he lead the completed PAX (all of them) in planks and yanks as I finished my next five rounds.

Mosey to Picnic Shelter area #2 for some Lindsey’s/Forties.  Just as we are about to get started I noticed that we were in the wrong shelter.  Even though I called ahead and reserved Shelter #1 (had to have the Volleyball Court) Gaston County Parks and Rec told me I would not need advanced notice as at 5:30 in the morning there is relatively little circumscription even though I now think all of the ropes creating barriers to my Q were the result of me insisting upon my natural appanage.  So, she took my credit card information and said, you got Shelter number #1, idiot.  I’m waiting for that charge to appear.

Lindsey’s/Forties, 30 Dips/10 Merkins, total 40.  Rinso/Repeato reduce/increase by 5.

Smokin arms, mosey to the rock barriers and did not even glance at the volleyball court which I so needed for what I have no idea.

Aiken Legs, 20 of each – Squatz, Scissor Jumps, Lunge, Step or Jump Ups

Mary, Led us in a short bout of Mary, Spiderman insisting that he get a chance to chime in with one.  Really, holding up his hand shouting me, me, me, me.  Come on man, pick me.  Hey, Linus……Here, I’m right here, pick me!!!  I want to lead one!!!!  Got to got to admire the enthusiasm.

Modified 4 corners, Light poles on the way back, stop and do 10 merkins, next one 20 squats, next one was 10 merkins.  It was 10 merkins because in 4 corners, not only is the next exercise supposed to be 30 of whatever, I could not even think of whatever 30 we would do so I resorted to starting back over, along with Whoopee properly noting that each corner would pick up with the prior exercise as well as the next advance.  So, this is modified, monkified, Linusfied (definition, if it includes Linus then it is messed up).

Moseyed back to Snoballs, Thank you to all Pax that came back to carry me home.


Stuart Cramer:  Mayor wishes to pass the torch on Site Q.  Step up if interested

Irwin Center – 7/27, 6:00-11:00 (pm I suppose), At Risk Kids, need Chaperone’s to help with fun and games, see Gastone for intel

Bandit’s Father playing in Swing Band (not swingers like some had hoped) at Stowe Park, 7ish’.  Already happened but hope it was great

Monday – Site Q change at Black Knight.  Mighty small ceremony to take place.  Show

Whoopee – Shout out to T-Bone and Peppercorn for their commitments to Fitness and F3

Many thanks Whoopee to your recognition of Linus and efforts to improve.


Clavins’ Mother, Whoopee’s daughter (who is improving), I believe there is another I missed, I regret this and am sorry but we lifted all concerns up.

Great time guys, thank you for Posting.

Honored to Lead where I am frequently the Six

Linus, out


It’s been way too long since I have had the Q . I guess I had too long to come up with something cause I only got through about half of it. Here is what I remember






Mosey to playground for 3 sets of seven pullups and seven burpees

Mosey to dogpark hill for 11’s

Plankjacks at bottom and squats at top


Next to side parking lot for some partner work

From each side of lot each one does 1 Mike Tyson on Curp then alligator merkins until they meet partner in middle for 5 booyah merkins., we did 3 sets of this.


Next back to flag for some block work Mary style

Exercises included,:

Curls, overheadpresses, bentoverrows, Lbc’s 1 leg squats thanks for showing off Wojo blockies,  tricep extensions,  and Flutter kicks

ANNOUNCEMENTS,  sign up for CSUP and other SFN events coming up also JJ 5K

PRAYER REQUESTS,  Sly and others serving our Country,  Def leopard  and others traveling,  Montross and others on IR

As always it is truly an honor to lead a group of men of this caliber





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