F3 Gastonia

Fitness, Fellowship, Faith

Tag: GasHouse (page 1 of 41)

Raisin Bran Sucks

12 Men posted at Folsom this morning for a workout delivered by YHC. As I roll in, the ruckers are finishing up and unloading their canned goods in Freight’s truck. He had half a bed full after all was said and done. Outstanding work by our former Nantan to make an impact and get other PAX involved as well. Dr. Seuss rolls in from a solo EC run. He was running so fast that Freight said they thought he was riding a scooter! The wind was blowing pretty hard this morning, adding to the suck factor. We circle up and at 6:30 and get to work.


Seal Jacks X 15 IC, Gravel Pickers X 15 IC, 5 Burpees (credit Freight for those), Goofballs X 10 IC

I can’t remember if we got the pledge in at this time. If not, EPIC Q FAIL.


Mosey to tennis courts for the “Marguerita”. It’s a Crossfit benchmark WOD that I selected for a specific reason (I’ll explain later).

50 Rounds (yes, 50 rounds) of: 1 Burpee, 1 Merkin, 1 SSH (single count), 1 Big Boy Situp, 1 CDD. This takes some time, and mucho mumblechatter ensued. That’s what I love about the Folsom squad (especially with Freight in the mix to stir the pot). Many topics were discussed, but the main topic was our 1st F Q’s cereal addiction. He usually keeps “6 to9” boxes of cereal in his house. The older PAX (Broke, Leppard, and YHC) remembered when we had to pour sugar on our cereal to sweeten them up. Strange fact- Def Leppard had no idea that other cereals existed besides Corn Flakes and Raisin Bran. When the Silver Fox confessed his love of Raisin Bran, the usually quiet Volt exclaimed “Raisin Bran SUCKS!” It was awesome to hear Volt put the old man back in his wheelchair! Way to go, Volt!

Next, all PAX lined up on the first tennis court line.

At this line, 5 Flying Squirrels (or Burpees if you got it) Bear Crawl across first court, then 10 Sumo Jump Squats. Lunge across next court, then 15 Werkins. Bear Crawl, then 20 Big Boys. Lunge, then 25 CDD’s. Bear Crawl, then 30 LBC’s. Lunge, then 35 SSH (single count) at the end. Reverse that all the way back down to 5 Flying Squirrels while Lunging and Bear Crawling backwards across the courts (thanks for the suggestion, Pizza Man).

Next, we lined up for 11’s with Mike Tysons and Squats being the exercises of choice.

6 minutes left for some Mary. LBC’s, Rosalitas, American Hammers, Flutter Kicks, Peter Parker/ Parker Peters and LBFC’s called by the Silver Fox.


Announcements: Christmastown 5K 11/30, Christmas Party at Lewis Farm on 1/4/2020. I also forgot to mention the 40/50 challenge Defib had issued and progress so far.

Prayer requests: People battling addiction, Clavin’s Family, others YHC cannot recall at this time.

YHC took us out in prayer.


As I stated earlier, I chose the Marguerita because I knew it would take some time to complete. I admitted to the PAX that I have the tendency to cheat myself at workouts if the workout is very difficult. I brought sidewalk chalk to count every round and see it through to the end. My personal accountability has been substandard lately. I had a gut check and realized I’m cheating myself and performing to my full potential when I cheat myself. Another issue I confessed to the PAX was seeing traits in my 2.0 that she had learned from her Dad. These were not good traits. I’ve always been a glass half-empty type of person. Hope for the best, but always prepare for the worst. I had no idea that she had been picking up these habits from me while she was living at home. Now that she’s in college, I see clearly that she is acting and reacting to situations the same way I would. Even though I believed I had taught her differently, she’s acting like her Dad, which isn’t good. I say this to remind all of us- (especially the men with younger children) to live a positive lifestyle and exhibit behaviors that you would want your children to have when they grow up. Also, tell them that you love them. Every day. They need to hear that so much (as well as the M). We all have to be the HIM that our wives and children need us to be.

Until next time,


Saturday at Gashouse

Seven total for some EC Rucking.

Not that gloomy.  A little cool.  Last day before time change.

Disclaimer as we did have an FNG.

Quick warm up that included some IC exercises as follows:

The Pledge

10 Side Straddle Hops; 10 Imperial Walkers

Time to split up.  Painlab with Hipaa.  Bootcamp with YHC.

The Thang

We moseyed up to the front parking lot at Grier for some Strognaoff 5’s:

Bear Crawl across parking lot – 10 Merkins – Lunge Back (That’s 1 set)

Rinse-Repeat 4 more times for a total of 5 sets

Mosey the long way to the steps behind 1st Presbyterian Church for some partner work:

Partner 1 run up the steps and do 5 merkins while Partner 2 performs Amrap exercises as follows:

Flutter Kicks – 2 Sets

Carolina Dry Docks – 2 Sets

Squats – 2 Sets

Merkins – 2 Sets

Mosey to the Grier track for some ab, shoulder and lap work:

25 IC Flutter Kicks – run 1/2 lap – 25 IC LBC’s – 40 IC Moroccan Night Clubs – run 1/2 lap

Rinse – Repeat

Round 2:

25 IC Freddy Mercury’s – Run 1/2 Lap – 25 IC Dying Cockroaches – 15 IC Merkins – Run 1/2 lap


Time almost up

Mosey back to the Schiele to finish up some short Mary before the church bells ring

COT – Welcome Footloose

Good work men.

Until the next one.



Buckets of fun


6 including myself made it on a beautiful  Sat.




Side straddle hops 10 IC

Cherry pickers 10 IC

Lbc 10 IC


Mosey to flag,

lbc’s while wait on six . Thanks Montross.


Next some IRON HULKS

This is a favorite of Freight’s and a good way to get the upper half warmed up .

1 to 4 ratio with 1 merkin then 4 overhead presses. Did this to 10 merkins…

Back to start for a little Tabata .

We did 10 exercises for 1 min with 15 seconds of rest between.  After 1st round took a break and did some ab work.

This went as follows.

Circle up each pax would call an abb exercise , pax would do said exercise while 1  would  carry buckets of rocks across parking lot and back.

Now  back to Tabata for 1 more round.

Tabata exercises included.


Lat.  Raises



Merkins  on block uneven to right and then to left


Tricep presses

Calf raises


Time was called

Not a lot to say today but did try to encourage pax to get involved in something other than a workout. We are blessed to have other things going on each week such as Q Source  , House of Hims, The Station in Belmont .

I took us out in prayer

Keep pushing the rock men .

Also keep spreading the word lots of men are just waiting on the opportunity. All we have to do is just give it away….💪💪💪💪💪

Roscoe Special

This morning 16 PAX showed for the Redwood Original workout in the Gashouse.  16 total, with 8 for Painlab and 8 for Bootcamp.  Here is what went down.


Warm Up: SSH (numerous while waiting for Sledge-0-Matic to get out of his car and join the PAX), Low Slow Squats, Merkins, LBC’s,

The groups split up.  Bootcamp went to the Insurance agency parking lot across the street and up the hill to the west of the Museum.  At the bottom of the hill complete one exercise, run to the top, complete second exercise and return to base.
20 Mountain Climbers, run to top, 30 Flutter kicks, return to bottom

15 CDD’s, run to top, 20 LBC’s, return to bottom

20 merkins, run to top, 20 Imperial Walkers

10 burpees, run to top, 20 WW1 situps

Repeat except run halfway up the hill.  Whoopee had to leave to go speak to the Mended Heart society. A mentor of mine was a member of this group that helps encourage others with heart disease to keep pushing the rock.  Thanks for all you do Whoopee.  #Excusedabsence  (Whoopee also had his rucksack and sandbag for some track work EC before the workout.

Mosey to the Library for a set of ring around the parking strip.  (lateral plank walk in a circle)

Mosey to back of library and partner up for mini Dora 1-2.  YHC was going to give a breather to the PAX so asked Dirt to share something good that happened to him this week.  He took about 3 seconds to share that he worked out, went to work, went home and spent the evening with his M.

P1 completes exercise and P2 runs up library steps and completes 5 jump squats and returns.  Aggregate work 100 merkins, 200 squats.

Mosey to Nature trail to the amphitheater.  50 Calf Raises, mosey to memorial benches.  20 dips IC, lunge walk ½ way around pond.  2 sets.  Dr. Seuss needed to see more of the trail so we ran to the Catawba Indian Village, the Grist Mill, and stopped for some Al Gore’s while Short Sale shared a good news story about some quality time  and taking advantage of the opportunity to spend a couple days with his 2.0.  YHC had to audible the Al Gore since his story was longer than anticipated.  He certainly learned a lesson from Dirt.

Back to start for some Heel touches and dying cockroaches until we heard the bells.

Announcements:  Dark Helmet will be speaking at Rotary meeting this Thursday.  If you want to go, RSVP to Sargento or Stroganoff.

Prayer Requests:  Peace for Anchorman, prayers for Sledge-o-Matic on his election.  He could use help at the polls on election day.  Prayers for Tuna and OIB runners for safe travels.  Prayers for the family of Bryan Davenport, the young man that passed away in Charlotte last week.  Prayers for those battling addiction and struggling with mental health issues.

Glad to take the Q when Linus needs help, and always good to see the showing, especially when many are out of town running races.  Kudos to Dirt, Whoopee, Dr. Seuss, Sister Act, and maybe more for the EC before the workout.


Schooling at the Coconut

YHC came in hot to the Coconut to find the PAX ready to run.  Most did 5 except Quiche who did either 6 or 8 depending upon if you believe that his run app stopped working for two miles.  Compass came in to the COT at the end and we had a couple show just for QSource on Schooling.  Thanks to Gastone’s flashlight YHC didn’t trip over a log on the greenway and YHC stopped to move it out of the way.  People could have been injured or seriously killed!

Short Sale was putting in the miles as he is prepping for a 1/2 marathon in 8 weeks.

Prayer requests:

Quiche and his M are going to Pakistan for some mission work.

Prayers for Sargento’s CFL exam and his ankle.  Our own T-Square will be on the American Yammer podcast soon!

Keep pushing the rock!


Miles of Bricks

Q’d gashouse 10/11/19, had a blast with Roscoe and Padre.

Disclaimer, warmup,


Mosey to lineberger park Bball courts.  Oh look, someone left some blocks and a ball.  Lined up for free throws.

3 chest presses, shoot a free throw.  If you hit it, you rotate and do 3 chest presses.  If you miss, 3 blockes, then rotate.  Rinse and repeate.  Each Pax takes a turn.  3 times of this, then mixed it up with unbalanced merkins with 1 hand on the block and blockies if you miss.  Then 5 curls and 3 blockies if you miss.  3 rounds of each. Back it out to 3 pointer, Merkins and squats, no blocks.

Finally, moved it in for some Pig (no pun intended Roscoe).  Left hand bank shot, 3 merkins if you miss.  right handed, 3 merkins if you miss.

Mosey back.

5 minutes of mary with pain lab.

collected $100 for the toilet benefit.  As promised, did burpees for each dollar earned.  I did $13 at the gashouse for good measure (to cover the $ingles).  Hipaa said something about tucking them in my shorts but I declined that offer.  Did the full 100 on Tuesday morning at Bulldog. someone owes me $13.00.


good times.


Enter Catchy PainLab Title Here!

YHC had Q for the first time in a while. Thankfully the Pax has wanted to Q and cover my various absences. In trying to come up with what to do, my first thought was a game similar to one Radar has used on a Q a while back. But, the YHC wasn’t sure there is enough challenges the way YHC has it setup right now. So, we went with Pain-Stations. YHC setup 16 or maybe 18 parking space Pain-Stations the Schieles. Do the exercise listed and transition to the spot across.

The transitions were:
Bear Crawl
Crab Walk
Lunge Walk
Side Lunge
Also done were:

The Stations:
10 Burpees
20 Merkins
25 CDDs
25 Plank Jacks
20 Curls Each Arm
20 Presses
20 Ball Slams
15 Kettle Bell Swings
25 LBCs
25 Flutter Kicks (Dbl Cnt)
25 Squats
15 Crunchy Frogs
20 American Hammers (Dbl Cnt)
25 Moroccan Nightclubs (Dbl Cnt)
25 Calf Raises
15 Squat Imperial Walkers
25 PAX Choice

All exercises were OYO/ U vs. U.

It was good to see everyone push themselves.

Good work!

Philippians 4:6
In nothing be anxious; but in everything by prayer and supplication with thanksgiving let your requests be made known unto God.

Watts Up powering down…

Return of the MACK

In case you haven’t heard, Mack Brown is back as head coach for the North Carolina Tar Heel football program.
Leading up to Saturday as I planned a theme for the workout, YHC had the Friday night game featuring the undefeated Tar Heels against Wake Forest on the brain. The game didn’t turn out as I’d hoped, but why let one loss deter the use of a perfectly good weinke. A subsequent loss to the smelly folks from the mountain top has further lessened my enthusiasm for putting out this backblast. To the best of my recollection, here’s what went on…

SSH x 15
LBC x 15
Merkins x 15
Imperial Walkers x 15

Turn Pain Lab PAX lose to Hipaa

Stop at the flag for The Pledge

Mosey to the Grier parking lot. Stop at cross-walk. Lunge to the road hump. Merkins x 5. Nur to the next road hump. Merkins x 5. Bear Crawl to the cross-walk. Merkins x 5.

Mosey down Burtonwood Dr (left out of Grier parking lot) with a stop at the cul de sac on the left. LBC x 15.

Mosey to the office building on the left. Partner up. Partner 1 runs around the building and back while Partner 2 stays and does AMRAP exercises. Round 1 = Flutters. Round 2 = Squats. Round 3 = SSH.

Mosey to the parking lot in front of Ollie’s. Here’s where the MACK theme comes in. Same partner. Partner 1 runs to the other end of the parking lot while Partner 2 does exercises. After both partners complete exercise, move to next aisle for next exercise.

Aisle 1 = Mountain Climbers
Aisle 2 = American Hammers
Aisle 3 = Crunchy Frogs
Aisle 4 = Kraken Burpees

On the curb in the parking lot. Dips, Mike Tysons, Rocky Balboas, Dips, Mike Tysons, Rocky Balboas.

Mosey to the wall at Ollie’s. Wall sits with shoulder presses.

Mosey to the back of Ollie’s for a jump up the wall, climb through the rail, and bear crawl down the ramp.

Mosey back with two stops for LBCs. One more stop at the bus entrance of Grier for more LBCs.

Back through the Grier parking lot. Stop at cross-walk. Merkins x 5. Bear Crawl to road hump. Merkins x 5. Nur to next road hump. Merkins x 5. Lunge to cross-walk.

Mosey back to the Schiele in time for a trip around the parking lot to help Stroganoff get to 3 miles and 1 round of Mary (Dying Cockroaches).

Stop Soldier Suicide 5k
GO Month
Make sure you share Facebook posts from F3 Gastonia for further reach

Prayer Requests
Mayor/Dolph travels
Hipaa family, loss of his uncle
Voodoo, office manager’s father
Time Frame’s dad
911 Stair Climb


Glad I finally got this written. Until next time…

Caught in a Mosh


A group of concert goers showed up at the Gashouse for some entertainment.  Two FNG’s showed up, one for Painlab and one for the Gashouse.  I had EH’d a friend and told him to make sure he wore a concert or favorite band tshirt and he didn’t disappoint.  He had a sweet Jimi Hendrix shirt.   Clavin had a Lallapalooza tshirt (not to be confused with Hipaapalooza), I had Motorhead, Whoopee borrowed an AC/DC shirt, Short Sale borrowed an Iron Maiden shirt, but the best was Linus with a Tiffani shirt.

At 0700 sharp we did the pre-concert tailgate (warm up) with SSH, Merkins, LBC’s, and Squats.  We performed the Pledge and then split up for the workouts.  Bib Pappi had the Painlab Q and has already completed the BB.

We then moseyed backstage (Sherwood jungle gym)

5  pullups, 20 plank jacks, 30 flutters, 6 pullups, 20 Plank Jacks, 30 flutters, 7, 8, etc.  Some comments that we were backstage at the Mall for the Tiffani show.

We NUR’d halfway around the track and to the stairs at the church for the Opening Act.

Dora 1,2,3  100 Merkins, 200 LBC’s, 300 Squats  (with partners)

We stopped in plank to go around the circle to describe what we are thankful for, then moseyed to the front of the church for the Mosh Pit.

5 burpees and then slam into each other for a lap around the circle and repeat.  We then moseyed to the ampitheater for teh headliner at Red Rocks (the

Headliner  (Red Rocks)

Go to Schiele Steps to the amphitheater:  10 heels to heaven at the top, 10 jump squats at the bottom.  Several rounds of this and then switch to dips on the steps and Dying Cockroaches.

Then it was off to the Encore (Mary) with the Painlab.  Hipaa called 5 burpees OYO, then Clavin called something but the bells rang and we were done.

Big Pappy took us out in prayer.

It is always great to see Tophat out on the weekends!  Linus didn’t disappoint with the Tiffani shirt.  (even it if was homemade, ie. “bootleg”)  Whoopee asked our FNG what his favorite types of music are and he replied “anything but country”.  Hence the nickname “The Possom”  (think George Jones).

Always a good day at the Gashouse.


Pavilion Chili Cookoff Pre-Blast

Bathrooms coming soon to the Pavilion!

The Rotary Centennial Pavilion has been home to the F3 Downtown workout since July of 2015, a few short months after the F3 Gastonia launch.  E4 was the original site Q before he handed it off to the elusive Spiderman who then turned over the reins to Bedpan.  By my calculations, F3 has posted over 200 Friday workouts at the Pavilion besides running through the site during our three 50 mile relays.

The big cheese, Sargento, happens to be the Nantan of the Gastonia Rotary Club this year.  Both Gastonia Rotary Clubs are raising money to install public bathrooms at the Pavilion soon.  Bathrooms would be a great thing for downtown as well as for any F3 PAX who routinely run late to the workout due to those “emergencies”.  (you know who you are)

To raise money for the bathrooms, the Gastonia Rotary Club is hosting a Chili Cook Off on November 2nd of this year.  I am aware that you should probably have bathrooms installed before eating chili but I am not in charge.  There are four levels of sponsorships, with $1000.00 being the “Four Alarm” sponsor.  I propose giving back to the Pavilion and raising money for this cause.  F3 Gastonia can assist in raising money for the bathrooms and if we meet our goal sooner rather than later we will be recognized in all advertisements and social media, leading to more exposure for F3 and hopefully draw in some FNG’s.

I am calling on all site Q’s to collect donations from PAX throughout the month of September until we reach our goal of $1000.00.  PAX may contribute cash or checks (made payable to the Rotary Club of Gastonia).  The good news is Diablo Sammich has already said they were going to raise $100, and that was immediately countered with a $150 pledge from the PUB.  The Coconut Horse then said they would raise $151.

The purpose will be to raise awareness of F3Gastonia and support the community through adding an amenity to the premier Friday AO in our region.

This initiative is “Nantan approved” as well as “Site Q approved”.  If each PAX that posts contributes something we should reach our goal in short order.  F3 is free so there is no obligation to give but Site Q’s please take up the collections and let’s hit this goal and put F3Gastonia on more men’s radars in our region.



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