F3 Gastonia

Fitness, Fellowship, Faith

Tag: gastonia (page 1 of 6)


10 men avoided the fartsack this morning and put in some miles at Crossroads.  Great work gentleman, way to continue to push!!


Announcements: Christmas party 12/15

Prayer Request



Honor to lead you today men!  Always look forward to time with  my F3 brothers. However, thanks to my fellow F3 brothers, I had to explain to the Starbucks lady today why I’m called a Canoe.  Interesting conversation to say the least 😳.  Thanks men!

Sister Act

Veterans Day Mosey

11 men resisted the cold and showed up at Crossroads this morning.  I know it is starting to get cold for these early morning runs, but way to push the rock today men.

Announcements- Christmastown 5k, Christmas party 12/15

Prayer Request



Sister Act

Leppard 8 Miler

16 men at Crossroads this morning.  Everyone pushed the rock and got in some miles.  Some were sneaky and got in more miles than others(DL).  Great work men!


Prayer Request



Sister Act

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

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.



Birthday Mosey

7 showed to run at Crossroads this morning.  Good work guys!  Turned out to be a birthday celebration. Happy Birthday Def Leppard!!  Tons of respect for this man.  Leppard is a true HIM, and is a role model for all PAX of F3 Nation.  Appreciate you sir.



Prayer Request


Thanks for the opportunity!

Sister Act

Folsom Block Work

20 showed at Folsom this morning.  Good crowd today, which had me pumped and ready to deliver the prepared beatdown.  I noticed we may have several FNGs today when Hacksaw rolls in with what looks like the entire WC Friday wrestling team.  This dude is a real HIM and continues to spread the word about F3.  Awesome to have these young men out here.  This is the future, so we should always make it our goal to have a positive impact on our youth, to help develop them into the men that we all continually strive to become.  My goal today was to do my best to properly introduce them to an F3 beatdown.  Short disclaimer was given.

Warm-Up consisted of some SSH, Grass Pickers, and 10 Burpees OYO

The Thang

Grab a coupon from Slaw’s truck and meet on the tennis court.   Everyone is to line up facing the length of the entire tennis courts with their block.  5 exercises are called:  Blockees, Tricep Ext, Goblet Squats, Chest Press, and Thrusters.   We started with 10 reps of each exercise.  Then run the length of 3 tennis courts and back to line.  The perform 9 reps of each exercise.  Then run the length of 3 tennis courts and back.  Then 8 reps of each and run, and so on until you finish with 1 rep of each exercise and finish with the run.  This definitely was a challenge.  Anytime you use blocks in your workout it adds to the difficulty of the workout and you have to push that much harder.  Great seeing everyone push themselves on this one, but we aren’t finished yet.

Next the PAX were once again instructed to line back up on the line facing the tennis courts.  Dirty 11’s is the next called exercise.  This is when you do your basic 11’s exercise but add in a called exercise to be performed in the middle of your trips back and forth between the two 11’s exercises.  Yeah, I definitely made that confusing.  Anyways, we would use the length of 2 tennis courts.  Exercises used were Curls, Plank Jack Merkins, and Little Men In the Woods(Also referred to as Little Gumby In The Woods). These are a SSH but you are in the squat position.  Yeah, they suck bad if you watch your form.  We would start with 10 Curls with your block on start line.  Then run, stopping halfway to perform 2 Plank Jack Merkins.  This is when you do a regular plank jack but you also go down to perform merkin at the same time.  Once 2 of these are completed continue to end point and do 1 Little Men In the Woods.   Go back to start stopping to do 2 Plank Jack Merkins on the way.  Then 9 Curls, 2 PJM, 2 LMITW, 2 PJM.  Then 8 Curls, 2PJM, 3 LMITW, 2 PJM.  Continue this until numbers are flipped with 1 Curl and 10 LMITW.  I love 11’s, and if there is a way to make them anymore confusing, I’m going to do it.  Took a minute for everyone to catch on, but everyone finally figured it out.  Good push men.

Next we had some time for some corner work.  We would utilize the entire tennis court facility for this.  First exercise used is Burpees.  Mosey to corner 1 and do 10 Burpees.  Then sprint, or give it all you had to corner 2 for 10 more Burpees.  Mosey to corner 3 and do 10 Burpees.  Then sprint again to last corner for 10 Burpees.   Repeat this but change the exercise.  Instead of Burpees we did 20 Jump Lunges at each corner.  Wanted to do more exercises, but time was running low.  Definitely smoked after this.

We grabbed our blocks and returned them to Slaw’s truck.   Had a little time left for some Mary and 5 Burpees OYO.  Time


Announcements: Convergence at Yank 11/10, Christmastown 5k 11/24

Prayer Request


As always it is an honor to lead you guys.

Sister Act



Crossroads 10/7

7 men showed in the fog at Crossroads to put in some miles. Good work!!



Prayer Request



Appreciate the opportunity to lead.  Having the Q is what got my lazy butt out of the bed this morning to run.  I encourage everyone to find some opportunities to Q.  Sometimes it gives you that extra push.  Sorry for the delay in the Backblast.

Sister Act

My M is yelling at me while I type

And I can’t concentrate, which is creating a writer’s block.  Now mind you, she’s watching the AMA’s while talking on the phone with a friend, trying to unwind from a long, hectic day.   And of all things, I’m interrupting her while typing.   Not talking, but TYPING, very quietly.   Think the issue was that I turned the lamp on.   I would ask for the brotherhood to back me.  If you have a chance, text her a random message at 704-718-4464 about the importance of back blasts – let her know that Turtleman sent you.    She doesn’t understand the wrath of the weasel shaker.

Anyhow, the title was going to be a bucketful of jellybeans.   To Roadie’s point, they were sugar-free and pretty hard…. and heavy.   Had a good turnout of 12 men.

The Thang



SSH x 30 IC

LBC x 30 IC

Flutter Kicks x 20 IC

Merkins x 20 IC

Mosey around Snowballs while each PAX bucket carried our jellybeans around 1x,.  Continue mosey until all 12 HIMS have completed one lap.  By my count, it was close to a half mile.

Mosey down to old HT shopping center, alternating jellybean carry.

From parking lot, mosey to loading dock, bear crawl down the ramp, run to parking lot and complete 20 squats

Rinse and repeat above x3; plank it up waiting on the six

Quick count off

Next up we formed in a horizontal line (that’s not vertical) and  crab walked to the first light pole, mosey back to the start

Rinse and repeat x3; plank it up waiting on the six

Next up form a line on your six, get close together.  Complete 1 chest press with the jellybean bucket and pass to the next HIM.  This is where it got interesting.  Think it was Roadie who shouted, one is too easy, let’s make it 3.  That sounded good, make it 3 YHC confirmed.  Then Huckleberry I believe,  wanted to demonstrate that he could bench press a car and did like 40.  At that point, Squirt yelled, I feel like I should be doing something else.  Ok, YHC  concurred.  Everyone does big boy sit ups while the bucket comes down the line.   There was some other mumble chatter and I heard in a serious tone that the Q needed to take control.   YHC quickly countered that this was a group activity, inspired to drive engagement and collaboration from the PAX.  Clearly, that was accomplished.   Shortly after, YHC Omaha’d from there.   Editors note:  this activity will make a return and will be dynamic.

Mosey up the parking lot for some Dora, pair up.  200 squats, 100 merkins total.  1 partner runs across the parking lot while the other performs the exercise.

Plank waiting on the six

Mosey towards Snowballs, don’t forget the jellybeans.

Stop at the wall; Dips x 20 IC, Step ups 10 per leg; Rinse and Repeat

Mosey back to Snowballs; TIME



Start getting ready for 2019 Burpeethon

Christmastown 5k is quickly filling up

Easy Rider has the Q next Monday and had a sly grin on his face while saying that he has something special.


Good work men.  Keeping pushing the rock.  If you haven’t posted in a while, get out there.  It does your body and mind some good.




A good showing by F3 PAX and 2.0s at the annual JJ5K trail run in Stanley. I look forward to this run every year.  It is  smaller 5k trail run, but one that is a lot of fun to run.  It is held each year in remembrance of a local girl that lost her battle with cancer and to fund a scholarship to an East Gaston dance student in her honor.  It is a good run, for a good cause.  Way to represent F3 well guys.

Sister Act

Older posts

© 2018 F3 Gastonia

Theme by Anders NorenUp ↑