F3 Gastonia

Fitness, Fellowship, Faith

Tag: Goat Island (page 1 of 13)

Giving Thanks

Today is the day of Thanksgiving ….so here we go Tool Time is going to be giving….a beat down that is…..it went something like this… YHC was looking for a flat area the street was too close so let’s mosey to the other side of Goat Island.

Warm up

Q Fail #1 – Exercises in the warm-up were all supposed to be single count ….IC was called for most!


SSH x 35 IC

1 Burpee

Hillbilly x 15 IC

2 burpees

Cotton pickers x 10 IC (with a clap!!!)

3 burpees

Monkey humpers x 15 IC

4 burpees

Train 5 Burpees OYO

Merkins x 15 IC

5 burpees

Jump Squats x 10 OYO

6 burpees

Somewhere in here Defib decided to get out of the fartsack and join us – (10 Burpee penalty for all Thanks Defib!)

Toy soldiers x 10 IC

7 burpees

Squats x 15 single count

8 Burpees

Carolina Dry docks x 15 IC

9 burpees

Peter Parker x 15

10 burpees



Core Time with Tool Time or was it Core wood by Norwood??? Hrm???

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

American Hammers -50




(Modified twice….was supposed to be 5 rounds however due to Q Fail #1 we ran out of time.)


1 round

Cindy= (5 pull-ups, 10 Merkins, 15 Jump squats) Run a lap between each set.


Today take a few moments and give thanks for the many blessings you have men! We all have busy lives and I know for YHC I do not do this quite enough. When you actually do this it changes your whole day and your outlook on even the struggles you are going through. I am truly thankful for F3 Gastonia and the brotherhood and bonds I have been blessed with as a result of it. I am also very thankful that you have allowed me to serve as Nantan of F3 Gastonia for the past year. I have learned so much from this experience and I pray that I have served you well!




Announcements – Christmas Party December 15th ( need signup form and email Sargento / Hipaa )



Praises for safe return of my son in law F3 Sly from deployment into Afghanistan, Tiny Tim’s M recovery, Kotters lets  get them back posting ( they need it and so do we ISI)


1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.


It was an honor to lead today men!

Tool Time

Happy Birthday Max and Jenny!

When Dr. Seuss asked me to Q sometime in November, I asked what dates were open.  He said that the 8th, 15th, 22nd and 29th were open.  I though of how perfect Nov 15th would be for my VQ since it’s my daughter and grand sons birthday.  So I started working on my winkie right away and came up with some good ideas using 11-15-16 (my grandson’s birthday) and 2 for his age.  I also came up with ideas for my daughter, who was born on 11-15-89 and is 29 years old.  Having lived here for 37 years, I knew that rain was a strong possibility.  I wanted to use the picnic tables on Goat Island and arrived a few minutes early to find that the gates to the bridge were closed.  It was raining pretty hard, so in my best Peyton Manning voice…….. OMAHA, OMAHA!!!

Since it was raining and 36 degrees, I figured it was best to stay dry today so to my disappointment, no running.   I hope my fellow HIM’s appreciated staying dry under the pavillion.


Warm up:

Goof Balls

Monkey Humpers

Moroccan Night Clubs

We did these until YHC got tired or bored.


Ab Time Without ToolTime

LBC x 30

Freddie Mercury Forward x 15

Freddie Mercury Reverse x 15

Six Shooters x 6 each side

Crunchy Frogs x 10 oyo

Obliques x 15 each side


For my grandson Max Irvine

11 Burpees

15 Merkins

16 Leg Raises

Run in place for 2 mins

Rinse and repeat x 2


Merkins x 10 right hand forward, x 10 left hand forward

Aiken legs – jump squats x 30, copperhead squats x 30

X-factor sit ups x 15

Rinse and repeat x 2


For my daughter, Jenny Irvine

11 shoulder taps

15 Donkey kicks

89 LBC’s

Rinse and repeat x 2 (substitute calf raises for LBC’s)


6:12 – 22 WWI’s for the Vets


Wanderer calls for high knees

Virus calls for jump lunges


Thank you Dr. Seuss for asking me to Q today.  Special thanks to all who showed up on a cold rainy morning in the gloom.

Closed with COT

Dirt is OUT!









Pick A Card

With a little help from the M and the deck of cards that she found for me.  I thought we would let the Pax pick the workout this am.  So the deck of cards is similar to the F3 cards, however each card is pretty much a work out by itself.   Most of the cards indicate  a duration of approx. 45 mins, so YHC thought this would work.

Warm Up – SSH x 15 IC, Toy Soldiers x 15 IC

Thang –

5 rounds

Run 1 mile

25 Elevated Mericans

50 Air Squats

50 LBC’s

Moleskin –

The Pax pushed through and we finished 3 rounds for just over 3.25 miles, not bad fellas.  YHC has been out for about 2 weeks and thanks to the men who reached out, missed you guys as well.  Enjoyed the oppurtunity to lead, you men push me more than you know.  TClaps to TopHat and Hydrant for pushing through, Tophat has a hammy that continues to bother him, but he gets up and comes out and modifies as needed.  Nice Job!!  Gilligan, hope this helped with the training a little.  Nice work put in by all.


Prayer Requests, Announcements, Pledge


Dr. Seuss took us out.  


My M just returned from a week in Europe with her mom.  During that time I was flying solo with two girls under 4 years old and was not able to post much.  Good to get back at it this AM.

No FNGs today, and I am an idiot.

Moroccan night clubs in cadence (31), Toy Soldiers (21), my favorite mercans (10), and squats (11).   Count off – we have 9.  Form two lines, mosey.  High Knees mosey in formation, butt kicks in formation, and finish at my jeep to get some coupons (no matter how you pronounce coupon).

4 sandbags – was supposed to use these a couple weeks ago last time I Qed at the goat, however, due to some unforeseen circumstances we were not able to enjoy them until today.  Unfortunately they were now significantly heavier due to collection of moisture.  The bags were originally supposed to show what the people on the coast would be dealing with prior to hurricane Florence, even all these weeks later I still believe they would remind us of the ongoing flooding in the lower areas near the coast.

Partner up 2 rounds (mayor, dolph and seuss made a super group). P1 runs to top of hill complete single flying squirrel, P2/P3 do work – train brought 5 prior to starting.

  1. Bobby Hurleys
  2. Plank sandbag lateral pull throughs
  3. Bicycles on your six
  4. Plank reaches

The sandbags got tore up here, this was a bit shortsighted on my part.  my plans for sandbag squats later would need an OMAHA.

Mosey to the pavilion

P1 runs to clock completes 5 flying squirrels, P2/P3 do work – no train this time. only time for one round.

  1. Squats – should have been sandbag squats – Orangeman was disappointed and commented on my nearsightedness.  Mayor mentioned he could not see anymore, Dolph offered to help.
  2. Pull Ups/let downs
  3. American Hammers
  4. more plank

Mosey to the goat island bridge – Orangeman and dolph sang whilst making the short mosey more enjoyable

Derkin Shuffle – feet on rail of bridge, shuffle hands across the bridge – switch sides at the half way point with your partner.  Lunge for those whom are feeling the burn.    Dirt was complaining about a height disadvantage.  Jokes were made.  All pax pushed hard.

Running out of time – 2 rounds of six shooter crunches in cadence – run back to the flag as time expires.  Almost forgot pledge, Orangeman was on point.

As usual, Seuss was crushing some runs, Dolph was being Dolph, and today Orangeman was a bit chatty.

Announcements – Burpeethon – Saturday Rankin Lake Park – Starts at 9 am,  come a little early, you can pay/register the day of the event.

Prayer Request – Breaker Breaker Family, Guidance for Orangemans Daughter, Friends of Virus dealing with Cancer Tx – both had successful surgery, Maddox Ritch and his Family, Officers in SC and the nation, and finally the PAX – allow each PAX to provide a positive example for family, friends, coworkers and anyone that we interact with throughout each day.



Sandbags – ohmaha

SSH in cadence (21), Moroccan night clubs in cadence (21).  Count off – we have 10.  Form two lines, mosey.  what is that – its a bird – its a plane – its – GOLD DIGGER comes out of nowhere – that makes 11.  High Knees mosey in formation (warm up the nostrils), butt kicks in formation, take the stairs.

Split into two groups.  One group on each side of the narrow bridge.  3 rounds

  1. You guessed it – the Stupid Shuffle aka BTTW crawl, aka cupid shuffle aka the Michigan shuffle – thanks for the new name breaker breaker.
  2. Wall squat 60 secs
  3. Plank Jacks – in cadence
  4. Run to basketball court (to far) run to apartment next two rounds.

Pleasant surprise – 5 burpees.

Run the goat island bridge – flutter kicks for the six

Wheel barrel across (thanks DOLPH)- if you stop, person carrying the legs does 6 mike Tysons whilst the wheel barrel watches in shame.  For some reason noone wanted to partner with gold digger – needless to say Gold Digger wheel barreled across that bridge faster than some us can run it.  All Pax made it across the first time without stopping – mad props to all – a little disappointed no mike Tysons.

Skip, karaoke and run to the next bridge.  plank for the six.

OMAHA – the bridge keeper has not opened the second gate – cannot proceed to the sandbags that I brought in – oh well until 10-4-2018.

Fellowship mosey to the exercise pavilion.

2 rounds of pull ups to fatigue, crunchy frog.

Mosey to goat island bridge.

Flap jack wheel barrel partners – all groups made it without coming out of the wheel barrel position.  Nice work PAX.  Still slightly bummed no mike Tysons.

Pleasant surprise – 5 burpees

Few minutes left – mosey to pavilion

2 rounds pull ups to fatigue mixed with WW1 and LBC twist.

Plank on Q command – right arm up, then left arm up,  then left leg up, then left leg up – opps, pax called out my misspeak – right leg up.  recover.

Six shooter crunches in cadence – right then left.  recover.

Fellow ship mosey to the flag.


Announcements – JJ5k, Stop Solider Suicide, Convergence 9-15-18 @ GasHouse Q vs Q

Prayer Request – Breaker Breaker Family, Those that will be affected by Florence, Emergency Responders that will be working through the hurricane, Power Company Employees as they work to repair damage from the storm, and news/media as they work round the clock to bring updates to the general public.





Goat Island Fun

YHC arrived to find Pac-Man already in the parking lot and wondering if he was in the right place.  He is visiting from the Rock Hill region and we had met on a previous Nomad trip.  He discussed he had an FNG from the Belmont area coming out this am. As we chatted, Pax started rolling in.  5:30 hit and it was go time.

Disclaimer given.

Warm Up – SSH x 20 IC, Toy Soldiers x 10 IC, Mericans x 15 IC, LBC’s x 15 IC.

Mosey up hill behind the resturant for 30 squats, Mosey to upper lot behind buildings for 20 mericans, mosey to corner at VFW for 10 Burpees, Plank for the 6.  Rinse and Repeat.  Mosey to tunnel/bridge for 10 Hipslappers IC.  Mosey to Basketball court for modified crab walk/ burpee suicides.  Start on baseline, crab walk to half court for 5 burpees, crab walk to opposite baseline for 5 more burpees.  Rinse and repeat back to starting point.  Mosey to tunnel/ bridge for another round of 10 hipslappers IC.  Mosey to bridge and circle up for 6.  Big Boy sit ups x 10 single count.  Lunge to start of wood planks on the bridge.  Partner up for wheelbarrow across the bridge.  If you stop both pax perfrom 5 burpees.  Plank at the end of the wood plank.  Switch pax and go back.  Mosey back to flag for Mary.

Moleskin – Strong work by all Pax this am, including FNG, Robbie Smith; aka Tiny Tim.  It was nice to see Pac-Man again this morning as well.  Thanks for making the trip brother.  All pax pushed hard, #TClaps to Anchorman, Tesla, Buckeye, Sister Act, Dr. Seuss for conquering the bridge on the wheelbarrow.  Impressive!!  #DRP.  It was a pleasure men.  Thanks for oppurtunity Dr. Seuss.

Dr. Seuss wrapped this one up for me this am.  Appreciate your help sir.

The Pain of Isolation

It’s been awhile. Had my third child, Anna Joy Rinaldi, and been anxious to get back. I’ve had this idea in my head about the pain of isolation, as I certainly experienced this while having to step away from F3, making sure Anna, my M Sloane and family were taken care of in her early months.

THE WARMUP (10 in cadence except burpees) – Side Strapple hops, burpees (5), plank jacks, burpees (5), and peter parkers


THE THANG – Dubbing it now as The Isolation Train. Each HIM in plank position. One HIM runs around the building, all other HIMs do shoulder taps until returns. this is repeated, with next exercise being mountain climbers, then left foot to right hand, right foot to left hand, until all 13 HIMs have completed…Analogous God’s mercy and grace, through in some isolated LBCs…We moseyed back to the  starting point after doing a lap, to the next part – The Isolation Wall. Similar to the Isolation Train, Each Him would be inverted on the Wall. This time, two HIMS would run at a time around the wall, until all completed 2X. The exercises would be Hip Slappers, Donkey Kicks, and Jock Straps (my version of Ballz ;-)) to the Wall… Again analogous of God’s mercy and grace, through in some wall sits to ease the should stress…All HIMs returned back to the where we had completed The Isolation Train and repeated it. This time with two running together around the building, while others completed shoulder taps, mountain climbers, etc…We mosey’d back to the starting point to wrap up with two exercise symbolizing the power of sharing each other’s burdens and being there for one another through struggles. Each group of two did patty cake merkins and hand shake squats…Dolph concluded us with Big Boy Situps.

I spoke about the theme of isolation…Asking the question of where do we often carry our burdens? With HIMs answering on our shoulders…And where was the focus of the workout?….Shoulders!!!

There’s so much good that comes when we come alongside each other and share each others burdens, be there in times of need, celebrate in God’s many ways of blessing us.

That’s the dilly dilly!!!

Slim Shady

Why don’t we get in shape together?

The PAX has been pushing the rock strong all summer while YHC has withered away and gotten soft because of his self induced study restriction. Well that stuff has thankfully passed for now so it’s time! Time to get back to prime F3 shape.

17 other courageous HIM’s made it out this morning expecting something. Maybe what YHC delivered was enough to satisfy them for another day.

A ragged disclaimer was given but it’s ok, everyone here is a veteran.

Warm Up:

Bobby Hurley’s x20 OYO (and you thought it would be Goofballs)

Nolan Ryan’s x20 IC each side

Long mosey around the block with some pauses for planks and such until we gather at the bridge.

Bear crawl the wooden part of the bridge then karaoke left to the other bridge. 5 burpees OYO.

Crab walk the flat bridge and feel the burn! Mosey back across then karaoke right to the other bridge and across.

Bear crawl the wooden part of the bridge again then skip, yes skip, to the other bridge. Not so easy after all, was it Sister Act?!?

Mosey down the incline to the parking lot for the Thang.

Partner up for Dora 123.

100 Merkins, 200 Squats & 300 LBCs. Partner 1 exercises while #2 runs to the other end of the parking lot. Feel the sweat!

By this time, the time was growing short so we started the longish mosey back to where we started. Dolph led some flutterkicks while we waited on the 6. Also something else after that but I forget.

Time! Great work men, it was a pleasure to be back and you’ll be seeing a lot more of me, at least until solitary study confinement takes me away again.



Prayer Requests: Lynn Hamm, Pastor Brunson in Turkey

Announcements: F3 Pack? this Saturday at 6:30, Wanderer’s expected baby!,

CSAUP on the 25th, Cookout on the 25th at Sargento’s ( please DM me whether you’ll be there or not),

Tubing on the 18th

Mt. Hollywood AO on Mondays


June 28…Goat Island

It was a fine Thursday morning at the Goat as YHC arrived.  9 HIM’s + me showed in the soupy June air for the regular morning beatdown.  Here’s what this edition featured.

5:30 and lets go!



SSH x 20

Goofballs x 15

Mosey to bottom of stairs behind post office for Burpees x 10

Climb stairs toe risers x 5 each stair

Plank at top for 6

Mosey to gazebo for mary:

A little foggy as to what exactly we did here but it involved Captain Thors (picked this one up off of Billy Madison), LBC’s, Leg Raises, and Heel Touches.

Mosey across bridge to park..Omaha!  Park was full of ladies pushing the rock.  Didn’t want to interfere so back across bridge to field for some 11’s.

11’s were Merkins bottom sidewalk and Squats top sidewalk.  This hurt quite a bit (at least for me).  These awesome HIM’s made it look easy.

Back across bridge to empty park and to picnic tables.

3 sets of:

Step ups x 20, 15, 10

Derkins x 15, 10, 5

Dips x 20, 15, 10

Back to gazebo for more Mary:

Yet again a little foggy but this included:

More LBC’s, Captain Thors, LBC’S, Heels Touches, Box Cutters with reach up (picked this one up off of Short Sale who is always good for a new ab exercise), and Merkins.

My watch said we put in 3.28 miles.  Not bad!

And time!

Great group as always this am.  It is truly my honor to be whatever small part of such a great organization with such a valid mission.  The guys were inspirational and uplifting as always and I am humbled by all of you.

Prayers for a Dr. procedure for Tesla.

I just want to give a shout out to Billy Madison.  Thank you for being such a great HIM and an inspirational figure to me since my joining F3.  Our loss is truly Jacksonville’s gain.  Brother, we hope to see you when you are back around these parts in the gloom.  If and when we make it to Jacksonville we will give you a shout.  Peace, blessings, good health, and our love and prayers be with you and your family in your new endeavors.   Keep pushing the rock brother.

Until next time, humbled and honored,




Action Heros

On this morning at Goat Island 13 men showed to know what the first workout of summer would bring. It’s the longest day of the year, hours of daylight that is, and this is the best way to get things off to a great start. YHC was wondering where the Mayor was and almost immediately he texted that he was on his way. Good job not fartsacking your highness.


Don Quixotes x15 IC

High Knees x15 IC

Moroccan Night Clubs x25 IC

Pledge of Allegiance

Let’s take a lap around the block. Wrap the mosey up at the base of the bridge. On the concrete part Crab Walk, wooden part Bear Crawl, then Crab Walk the rest of the concrete. Feel the burn! Fellowship mosey back to the other side for a quick history lesson on F3 Gashouse’s rich history of kayaking expertise on the South Fork.

Now that that’s over lets get back to it. Mosey across the street for the Thang.

The Charles Bronson – there was a time in the 80’s when Charles Bronson was a bad dude who starred in  several action movies. YHC hasn’t seen one minute of any of those movies or even be able to name one but there is an F3 routine named after him so lets give it a try.

At the bottom end of the grassy area downtown, sprint from the sidewalk up to even with the shovel flag. Once there do an army crawl up to the other sidewalk. At the sidewalk perform 50 Side Straddle Hops. Mosey back to the start and repeato but switch the exercise at the top each time for: 50 Merkins, 50 Burpees (this really sucked), 50 LBCs, 50 Jump Squats.

Take a lap around downtown but stop at the Gazebo of Pain to get shredded in the core area. On your six!

Flutterkicks x25 IC

Dying Cockroaches x25 IC

Oblique Crunches x17 IC each side

Repeato each for 3 rounds total. Oh yeah, that was grate!

Time’s up.

Prayer Requests: Tesla’s friend Mike Jenkins was in a car accident

Announcements: Tubing on the Green River July 14th – DM Sargento if you want to go, whole family is welcome!

My apologies for the delayed BB again men, I’ll do better with my timeliness. Until next time, Sargento is out!

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