F3 Gastonia

Fitness, Fellowship, Faith

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Mt. Hollywood 10/15/18

Six men this morning at Mt. Hollywood.

Warmups: SSH, low slow squats and toy soldier all x 10IC

Mosey to the front of the school.

11s: Australian mountain climbers and donkey kicks.

Mosey back to where we started.

Partner up: four corners.  Both partners must do at least 50 of the exercise, one partner must do 100.  Exercises were: lunges, flutter kicks, lbcs and merkins.

Mosey back to the front of the school for lazy dora.  100 plank jacks, 200 cdds and 300 monkey humpers.

Quick mosey to the side of the school.  11s: decline merkins and dips.

Mosey back to the launching point for Mary.  Exercises included: corkscrews, dying cockroaches, burpees, squats, WW2, toy soldiers and others.

22 for the vets and the pledge.


Announcements: Christmastown 5k, convergence at the Yank.

Prayer requests: Oompa’s family, those dealing with the aftermath of the hurricane.

BOM: YHC took us out.

Always an honor, men.

Philippians 4:13



Three men did work.


Announcement: Christmastown 5k, Convergence at the Yank

Prayer requests: Allen Tate’s M, People effected by the hurricane, a gentleman Pastor Clever knows.

BOM: Pastor Clever closed us in prayer.


6 ran, 1 ran/rucked and 1 rucked.

Good times


Annoucements: Christmastown 5k

Prayer requests: Allen Tate’s M, Oompa’s family, injured guys

BOM: Montross closed in prayer.


7 men fought off either the fart sack and/or sandy v.  We were greeted in the parking lot by a semi-fresh pile of crap.  Sister Act and Bedpan attempted to remove it, but ended up just making it worse.  After a little small talk and kotters to War Eagle, it was 05:30 and time to clock in.

Warmup: SSH x 15IC, low slow squats and toy soldiers x 10 IC

Mosey down to the lower turd shack and partner up.  Partner 1 will hold BTTW while partner 2 lunges around the shack.  Flapjack.

Up the stairs doing 20 calf raises per step.

Back in the parking lot we did 4 corners escalator style.  Corner 1: 25 merkins.  Corner 2: 25 merkins and 50 flutter kicks.  Corner 3: 25 merkins, 50 flutter kicks and 75 mountain climbers.  Corner 4: 25 merkins, 50 flutter kicks, 75 mountain climbers and 100 lbcs.  Once complete we de-escalated back around.  During the escalated part of the long run was a nur, bear crawl the short.

Mosey back to the launching point and circle up.  Pulled out the deck of death and went around for a few times.  Exercises were: 25 American hammers, 100 flutter kicks, 100 calf raises, 17 lbcs, 25 shoulder taps, 18 squat thrusts, 25 mountain climbers, 18 merkins, 19 ranger merkins and 25 plank jacks.


22 for the vets.



Annoucements: Christmastown 5k

Prayer requests:  Oompa Loompa’s family, those battling injuries, those battling the fart sack, family member off a coworker of Montross.

BOM: YHC closed in prayer.

Philippians 4:13


Modify Modify Modify


15IC Don Q’s
15LBC’s IC
50 Moroccan Night Clubs IC for Quiche before he left for work after a 7 mile mosey!


The Thang:

Modify Modify Modify….only three of us so we moseyed for 2.5 miles

, climbed the stairway to heaven multiple times and we did Dips




Hayzus hasn’t moseyed that far in years, he stuck with us and pushed himself the whole time! Impressive work brother!

Then moseyed back to the Pain Lab and jumped in with the rest of the Pax. Where Hipaa lead us through some ridiculous exercises with props! We finished with

Mary !




Christmastown 5k sign up quick it will sell out soon!


Sick and injured PAX, Families of Pax and friends who have recently lost loved ones,

F3 Sly and the soldiers serving around the world , Praises for the strength He provides us daily so we can come out and do this F3 thing.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.


It was an honor to lead today men!

Tool Time

Bulldog returns

20 was the count at Folsom.  Our brother, Bulldog, put on the Twitter box that he’d be at Folsom today.  Unforeseen circumstances decided that YHC would take the Q today.  Upon this, there was no doubt Bulldog was going to be involved.  Some don’t know, but Bulldog was very instrumental in not only keeping Folsom going, but honestly, keeping Folsom alive.   Winter of 2016/2017 was a dark time for our beloved AO.  There were many days were only one person would show.  Having two was nice and if three people showed it was a miracle.  The easy thing for YHC would have been to fall in with the HIM at the Storm, The Goat and Martha’s house.  Bulldog doesn’t believe in easy.  He pushed me to keep showing up, even if it was just us two.  I’m glad I listened… look at Folsom today.   We spent some time this week putting together something fun, but challenging at the same time.   06:30 hits and we clock in.

Disclaimer for the new guys.

First exercise is… let’s mosey.   Mosey down to the amphitheater.   Australian mountain climbers x 50IC, Australian Mike Tysons x 10OYO, LBCs x 50IC

We heading to the tennis courts with a mixture of lunges, bear crawls, nur and mosey.

Next exercise: Tug-of-war.  Split up into four teams.  While two teams competed, the other two teams did curls with blocks.  Volt’s team won.  Not really surprising.  I think Volt won on his own and the others were just there.

Next was four corners.  Each team to a corner.  Each PAX must do 50 of each exercise, but one must do 100.  Exercises were LBCs, Merkins, American Hammers and Squats.

Next was a relay race.  P1 sprints to P2.  P1 and P2 wheelbarrel to P3. P1, P2 and P3 bear crawl to P4 and then all four burpee long jump back to the start.

We did two rounds of rugby sprints with burpees and toy soldiers.

Quick mosey back to the launching point.  Slaw led 22 for the vets and we said the pledge.



Annoucements: Burpees by the lake next Saturday.  Christmastown 5k.

Prayer request: The family of Maddox.  The Kanuppe family.

BOM: Bulldog closed us in prayer.

Good to see everyone this morning.  Glad Bulldog could join us.  Let’s all push in October to have more posts than ever.

Philippians 4:13


Did it all for the cookies

A nice morning in the gloom.  Was much cooler, than the last time I posted.   Returning with the Q may not have been my best idea, however, I needed the motivation to not fartsack.   My plan was to try to challenge the PAX (11 strong), but not re-injure myself in the process.   For the BRR gang, it was probably a walk in the park, however, those guys are from a different planet.


Warm up

Moroccan Night Clubs x 20 IC

Don Quote’s (aka wind mill) x 20 IC

SSH x 20 IC

Lap around no-ball’s – Whoopee issued a challenge that couldn’t do a mile around no-ball’s.  At first, it sounded like a good idea, however, would have completely thrown off my plan.  Will revisit that one soon.

The Thang

Mosey to old HT parking lot

First activity – an old faithful, run to loading dock, bear crawl down ramp, run to parking lot, 20 squats OOO

Rinse and repeat x 3

Mosey to Food Lion parking lot

Wall sits for 60 seconds, rinse and repeat

Mosey towards Robinson Elementary

Monkey humpers x 20 waiting on the six

Mosey up to school

Find a spot on the wall – 20 step ups OOO (rinse and repeat x 3)

Mosey to track

Partner up

Run half a lap and complete partner merkins x 10

Run back and complete 25 LBC’s

Rinse and Repeat x 5

Mosey to ball field, find a place on the steps

Calf Raises x 10 with feet together IC followed by 10 wide stance, rinse and repeat

Q Fail, not sure exactly what YHC did on the last cadence, somehow we got extra’s

Mosey back to Food Lion parking lot

Flutter kicks waiting on the six

Jail Break back to Snoballs –

Arrived at 6:15 sharp



Burpee Challenge Oct 6th

Prayer Requests

Child missing from Rankin Park

Family of young girl who passed over the weekend at cross country event

Gastone’s mother-in-law and family

Always a honor to Q.  Turtleman

Time for pain

YHC was not expecting a large crowd due to the dual races in our region. After Linus lead the warmup we moseyed over to the picnic tables.

Started with deconstructed burpees.

Next we had one person doing presses with weights, one doing flutter kicks and one doing lbcs.  Two minute timer – switch until all three had a chance.

Then grabbed the bells and weights and did timed overhead presses and curls.  Several rounds of this.

We then brought out the official F3 exercise deck.  We did this until it was time to meet up with the boot campers.



Hurricane Florence Pre-Party

13 showed up for a beatdown by the ol’ Slawbag. Mumble chatter was lively pertaining to the slowly approaching hurricane. Weather was beautiful and slightly breezy for the workout (which is odd due to the fact YHC is usually Qing in the rain). Broke, Gold Digger and Defib roll in from some EC. 5:30 hits and it’s time to get started.


  • SSH X 15 IC
  • DON Q X 10

(It should be noted that 2 PAX immediately began Burpees at the beginning of the warmup. YHC has these boys trained! In the future, he plans to have them sitting up, rolling over and fetching the paper!)



Mosey to large soccer field at the back rear of the AO.


  • LBC’ X 50 OYO


25 yard sprint then back to start, then perform 10 Perfect Form Merkins (Hand release Merkin w/ alternating shoulder taps at the top).

At this time, YHC must admit these were supposed to be suicide-type sprints, but the soccer field had not been painted yet (Q fail).

Modify for 100 yard Sprint, 10 Perfect Form Merkins.

R & R X 3 for 400 total yards and 40 Perfect Form Merkins

Partner up for some CORA 1,2,3. P1 Sprints (or Moseys) 40 yards and return will P2 performs:

  • 100 Leg Lifts
  • 200 Freddy Mercs (count right leg)
  • 300 Flutter Kicks (count right leg)

Mosey to large parking lot beside the playground for some 11’s with Mike Tysons and Tiger Squats.

At this time, one of the PAX questioned the correct form of his Tiger Squats. Until now, the Tiger Squat was sufficiently performed as long as the PAX’s backside touched the sidewalk/curb (which is EXACTLY what YHC was doing). Now it seems that this certain PAX believed that the backside should touch the sidewalk, then lift the feet off the ground to perform the Tiger Squat correctly. He then felt the need to “Phone a Friend” for a “correct” interpretation. He asked Tiger, of course. Caving under peer pressure, Tiger agreed with the pitiful protester. This made the protester feel vindicated. Good for him. YHC suspected his V was still sandy from the volleyball pit on Tuesday. After YHC Omaha’d back to the flag, he discovered a rather large amount of sand on the sidewalk where the protester had been performing his 11’s. This confirmed the Q’s suspicions.

Mosey back to the flag just in time.


Q vs. Q battle on 9/15. It’s looking like it going to be great! Folsom and the Fighting Yank cancelled on 9/15.

9/22/18- JJ5K trail run in Stanley, Stop Soldier Suicide 5K/ 10K in Belmont. SIGN UP!

Burpeethon 10/6/18 at Rankin Lake Park in Dallas.



Prayer requests

YHC took us out in Prayer


As this Hurricane comes ashore, it will bring record levels of rain with it. YHC encourages all of us to be a HIM and help or assist others any way that we can.

Until next time,






Never Forget

Seven men gathered at Folsom as we remember one of our Nation’s saddest days.  It seems like only yesterday our Nation was attacked. It’s one of those moments where YHC,  being of terrible memory, distinctly remembers.   I’m not one for great speeches or even creative workouts, but wanted to incorporate something.  05:30 hit and we clocked in.

Hank is rolling in late so Moroccan nightclubs until he joins us.

Warmup: SSH x 29IC, LBC x 77IC.  2,977. The number of lives lost on 9/11. Toy Soldiers x 5IC

Mosey out of the parking lot and take a right.  Swerve.  Head back to the flag and Pledge.

Short mosey to the tennis courts for lazy Dora.  100 merkins, 200 squats, 300 flutter kicks.  Five sets for each partner of 10, 20 and 30.  While partner one is doing the exercise: partner two is planking, holding a low squat and holding six inches respectively.  It’s clear that most at Folsom have no concept of six inches.

In the aftermath of 09/11 I’m sure we all wondered how our Nation would respond. YHC was correct in his thinking.  In the words of the great poet, Toby Keith,  “Soon as we could see clearly through our big black eye, man we lit up your world like the 4th of July” and “You’ll be sorry you messed with The U.S. of A,… cause we’ll put a boot in your ass, it’s the American way.”

To YHC: the next exercise seemed only natural.  Partner up for B.O.M.B.S

Burpees, Overhead Claps, Merkins, Big Boy sit-ups and Squats: 50, 100, 150, 200 and 250 respectively.


Announcements: Stop Soldier suicide 5/10k, JJ5K, Snowbird, Burpeethon

Prayer requests: Gumby’s father and mother in law, our Nation, the George family, each other

BOM: Allen Tate closed us in prayer.

Take some time today to remember what this day represents.

Philippians 4:13


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