F3 Gastonia

Fitness, Fellowship, Faith

Tag: Midoriyama (page 1 of 21)

Call YHC Rain Man

It had been awhile since YHC had volunteered to Q at his home AO of Midoriyama, so YHC volunteered a week and a half ago to Q. If you happen to be a Midoriyama regular, you should’ve noticed by now that it is raining or just finished raining if YHC has the Q. Some of the PAX were discussing whether YHC should get his F3 name changed to Rain Man. As the PAX roll in, YHC notices a dark gray Tacoma rolling in. Former Nantan Freight is off the IR and back out in the gloom. Great to see you back out, brother (at least that was YHC’s initial thought).  Thankfully, the rain has stopped. Def Leppard rolls in a couple minutes late (presumably on purpose just in case the Q calls  the Slawter starter). No FNGs, short disclaimer, let’s go!


  • SSH X 10IC
  • Don Q’s X 10IC (this is where the constructive sarcasm of the prior Nantan began)
  • Morr. N/C’s X 15C
  • Goofballs X 10IC


The Thang:

Walls of Jericho-

All PAX perform 7 reps of 7 different exercises, then run a lap around one of the parking lots at Midoriyama. This will be repeated for 7 rounds total, except the final round the PAX will run 7 laps around the parking lot.

Exercises were: Merkins, Squats, In-N-Outs, Diamond Merkins, Sumo Jump Squat, WWI’s, and Flying Squirrels.

YHC believes he heard some constructive sarcasm from the six, but the six was so far back, it was really hard to tell.

Red Barchetta

With everyone out of breath (except for Madoff, who looked as if he were waiting for the warmup to finish), we fellowship Mosey over to adjacent parking lot for some Red Barchetta. YHC was introduced to this exercise by Whoopee. YHC had cones placed at 0, 10, 25, 50, 75, and 100 yards. As YHC was explaining the exercise the PAX, newly crowned site Q Blart jumps on the constructive sarcasm train with Freight and questions the Q’s measurement methods to ensure we are at the correct “yardage” to achieve optimum workout/ cardio. After explaining that YHC used Google to measure the distances (Google is never wrong), we got to work.

  • Sprint to 100 yard marker, 100 SSH SC, sprint back to start
  • Sprint to 75 yard marker, 75 Mountain Climbers (count right leg) sprint back to start
  • Sprint to 50 yard marker, 50 LBC’s, sprint back to start
  • Sprint to 25 yard marker, 25 Merkins, sprint back to start
  • Sprint to 10 yard marker, 10 Burpees, sprint, crawl, walk back to start.

Constant Mumblechatter/ Sarcasm throughout the entire evolution.


Finally, the PAX lined up for 11’s. Tiger Squats/ Merkins. Q’s form was questioned by lead instigator/ constructive sarcasm director. YHC will acquire some logs to be used as coupons next workout so he can incorporate the “Log in your eye vs. the speck in your neighbors’ eye” parable. Might be beneficial.

Mosey back to the Flag just in time. (This is where the constructive sarcasm of the prior Nantan ended.)


  • Convergence 11/10 at the Yank with 3rd F afterwards.
  • New AO Bulldog at W.A. Bess elementary school on Tuesday Mornings. Hippa is site Q
  • Christmastown 5k on 11/24 at 18:00. Come out and support if you didn’t get signed up in time.
  • Christmas Party at Dr. Queeesscchhh’s house on 12/15.
  • Some PAX are running the Santa Hustle half marathon in Belmont on 12/22.

Prayer Requests:

  • Tiger facing some big decisions in his life he will have to make soon.
  • Safe travels and return for DDC while he is in Central America.
  • Tyson and his family on the passing of his grandmother.
  • Nikki Bailey battling cancer.
  • Safe travels for Tool Time and his family while on cruise. #SeamanToolTime


YHC took us out in prayer.


If you read the story of Joshua and how the walls of Jericho fell, it’s truly an amazing story. Joshua was tasked to lead a group of untrained, unarmed nomads to take a city that was double-walled, on a hill, and self-sufficient as far as food and water goes. The directions to just march around the city for 7 days then blow the trumpets and scream must have seemed ludicrous to Joshua. Even though the odds were against him, he was obedient. And because of his obedience, the walls of Jericho fell and the Sky Q kept his promise. What “Jerichos” do we have in our own lives? Physical? Spiritual? Emotional? Job? Whatever the case, being obedient to the Sky Q is the best way to handle the situation.

Thank you guys for allowing me to lead. Thanks for posting and supporting even when it’s wet and nasty outside. Great work by all. And it was good to hear the lively mumble chatter this evening.



Stations and Sprints

WarmUp SSH x 10, Don Q’s x 10, Imperial Walkers x 10, Squats x 10
Mosey to soccer fields Parking Lot near hill.
STATION 1 Nur Up Hill and run down TWICE 10 Hand Release Merkins
Run to STATION 2 to the left near the end of the parking lot.
LEGS – Monkey Humpers x 25 and Calf Raises On Curb x 25 (Single Count)
Run back to STATION 1 Run Up Hill and down TWICE 10 Hand Release Merkins
Run to STATION 3 at the end of the parking lot.
ARMS and SHOULDERS – CDD’s x 25 and Morrocans x 25 (Single Count)
Run back to STATION 1 Run Up Hill and down TWICE 10 Hand Release Merkins
Run to STATION 4 on the right
CORE – LBFC’s x 25 (Count the Crunch) and Hillbillies x 25 (Single Count)
Run back to STATION 1 Run Up Hill and down TWICE 10 Hand Release Merkins.
Everyone got in a lap and a station, several got in more than that. Nice work!

Mosey to Small Soccer Field corner for … Block Work!
Curls x 30, Shrugs x 30, 3 Sets. Slaw and Gold Digger with the larger blocks! Aye!

Mosey to line up on a Soccer Field Line.
Approximately 35 yards. I set up my Interval Timer with my tiny speaker.
Whistle starts run until you cross finish line before Airhorn, 10 sec Rest.
Whistle starts run back to previous line before Airhorn, 10 sec Rest.
11 seconds 3 times, 10 seconds 3 times, 9 seconds 3 times, etc.
all the way down to 3 seconds each with a 10 sec rest after Airhorn.
When you don’t beat the Airhorn, step out of the way and do 5 Squats
at each whistle. Sister Act and Gold Digger made it down to 4 or 5 seconds intervals!
I got this from Timeshare AO at North Myrtle beach a while back.

Mosey Back to the flag.

Word about our life counting down like that Timer. Bible says life is like
a vapor, here today and gone tomorrow. Know why you do what you do.
First F Fitness makes us stronger for the things we face, 2nd F Fellowship
makes us help our brothers and lift them up. Read Stroganoff’s Back
Blast about how his F3 friends made all the difference through his recent
struggles. 3rd F Faith helps us live better for the world and our families
and know that it is Not Just About US. It is about Us lifting up others.

– Convergence Saturday, Nov 10th at 7 am at Stowe Park in Belmont with a 3rd F event to follow. All F3 Gastonia men should try to attend.
– “Quiche”mas Party Dec. 15th.
– Several of our guys (Sargento, Tiger, Sister Act) are running a local half marathon in Belmont on Dec. 22nd.
– Hipaa Qing a kettlebell/weights AO on Tuesdays during November at WA Bess Elementary at 5:30 a.m.

Prayer Requests – Tyson’s Family in the loss of his grandmother, DDC on his mission trip.



Date 01NOV18

K.I.S.S. Kiss it Stupidly Simple

Q: Oompa Loompa
PAX: Floppy Disc, CPAP, Swimmer, Edison, Blart, Broke, Sister Act, Def Leppard (Respect), Tiger, Slaw, T-Square, Discount Double Check, Roadie, Gomer, Walt (FNG), Oompa Loompa (Respect)

Three Fs stand for Fitness, Fellowship and Faith; F3 mission statement; 5 Core principles of F3



Warm up with 11 SSH (IC)

It is legend that we can’t count at Midoriyama, so two exercises only. Does running count as an exercise?

Merkins for arms. WW1’s for core. Running for legs and cardio. Circuit around horseshoe perimeter is +/- .15 miles
Circuit 1 Mosey around horseshoe enclosure for 11 merkins OYO.
Circuit 2 Mosey around horseshoe enclosure for 11 WW1 situps OYO.

Rinse & Repeat until time expires. It’s you versus you.

Bonus: If any PAX completes 20 circuits, the Q does 20 burpees.

Off we go! Sister Act got 28, Broke got 26, Tiger & Slaw got around 24 & Errrbody else said they got 20. Sister Act ran 4.2 miles with 154 merkins and 154 WW1’s.

Oompa drops 20 burpees as promised. Some watched, some joined in.
Welcome to fellow devil dog FNG Scott Marshall, forever known as F3 Walt from Gran Torino

Quiche’s trip to Pakistan got rescheduled
Shocker’s trip to Haiti
DDC for his mission trip to Latin America
Those battling addictions or health issues
2.0’s away at college

Convergence at the Yank in Belmont for November 10th
3rd F afterwards
Christmastown 5K November 24th. Come out a support. We will push 8 chariots
Christmas party Dec 15th. More details to follow

That trail is off limits…

13 at Midoriyama on a beautiful fall day.

In preparation for the Charlotte marathon, YHC decided to bring all the PAX along on a training run.

Warm-o-Rama w/ 10 burpees, 20 SSH, 10 imperial walkers, and 10 GD slow Donny Q’s.

Scenic route mosey to top of gravel trail w/ 5 burpees at every speed bump + various ner, carioca, skipping, etc. Occasionally stopping to SSH for the 6. Once halting at the top of the trail, Pizza Man declares that the trail is “off limits” for very obscure reasons. YHC’s experience with middle school students has made him impervious to such nonesense, so the show carries on.

5 burpees at the top of the trail, 10 merkins every time past the orange cone roughly halfway down the trail, and 10 Bobby Hurley’s at the bottom. X5.

Once all have completed the gentle mosey, it’s time to head back to the shovel flag, this time with a slightly more direct route. Still stopping for 5 burpees at every speed bump (affectionately known by Slaw as humpees).

Once back at the flag, still 5 minutes to spare, plenty of time to take a crack at YHC’s favorite ab routine: the Spartan 300. 50 LBCs, 50 Flutters, 50 American Hammers, 50 Low Dollies, 50 Dying Cockroaches, and 50 WW2 Sit-ups. After some mumblechatter accusing YHC of poor mathematical judgement, the PAX suffered thr…er completed the first 4 exercises, 25 in cadence of each.

Right at 6:15, time to close things out, Edison reminds YHC to bookend with 10 burpees. This brings our total to 50 Bobby Hurley’s, 75 burpees, 100 merkins, 200 abs, and a bunch of SSH, all interspersed over the course of at least 3 miles of moseying with around 300 feet of elevation gain. Strong work put in by all.

Announcements: Gold Digger banned from all Q’s, Nov. 10 convergence w/ 3rd F to follow, Nov. 24 Christmastown 5K, Dec. 15 Christmas party at the Quiche’s. Sign up for Q’s at Midoriyama and all local AO’s. No Midoriyama on Thanksgiving Day.

Prayer Requests: Traveling mercies for Shocker, Quiche, DDC. People battling addiction.

Until next time (which may be vetoed),

Gold Digger

Dora with a Twist

The weather is here, wish you were beautiful. I might have that saying backwards, but nonetheless, it was a perfect day for an afternoon workout and 14 HIM’s came out to push the rock. Some arrived early for some EC and some came in on two wheels, but all gave max effort and hopefully left feeling like they had received a proper beatdown.


After a short disclaimer, we warmed up with some SSH’s, Don Q’s and Morrocan Night Clubs then headed for the small soccer field for a little Dora with a Twist. It went something like this:


Partner up and both partners start on one sideline. Perform 20 Burpee’s as a team and then Partner Wheelbarrow to the opposite sideline and perform 100 Merkins as a team. Switch for Partner Wheelbarrow back across the field. Repeat with 20 Burpee’s and 200 Imperial Squats then 20 Burpee’s and 300 LBC’s. Good job by the PAX on the wheelbarrow’s, the arms and shoulders were burning after three trips across the field.


Let’s head to the bleachers for a 10 to 1 Countdown. Dips, Step Ups and Derkins with a run across the field and back between each set.


Getting short on time, but I still wanted to give everyone a good leg burn before we finished up. Mosey to the large lot at the playground and line up on the curb. Perform Rocky Balboa’s on the curb while each PAX takes a turn running across the lot and back. Now that the calf’s are burning, let’s repeat with Tiger Squats to hit the quads. Time’s up, head back to the flag.



Thought for the day….

Most of you are aware of the physical and personal health challenges that are a regular staple of F3 Gashouse. Roadie has just issued a 40 day challenge and Pizza Man issues a daily exercise challenge each month. These are an awesome way to get in better physical condition, develop healthy habits and also have others to hold you accountable. Some PAX will modify the challenge to make it more difficult, others will use it to get to the next level and for some it will be a struggle to complete. Remember, it’s you vs. you and you are working to get better.

My question to each of you is this, “What are you doing for a Spiritual Challenge”? Are you committed to reading scripture daily, doing devotions, attending “spiritual workouts” like the Forge, worship services or a bible study? What would your before and after picture look like after a 40 Day Spiritual Challenge? Remember the 3 F’s – Fitness, Fellowship and Faith. Think about challenging yourself on the Third F and I promise you will be rewarded beyond measure.



Announcements – Convergence at The Yank on Nov. 10th with 3rd F event following, Christmastown 5k, Christmas Party Dec. 15th

Prayer Requests

Powerball and Family – loss of mother in law

Tiger – life decisions

Those battling addictions

Those taking on leadership roles and Site Q’s

The Lost


Nameorama and YHC closed us in prayer.



Finally Fall at Midoriyama

14 HIMS showed at Midoriyama in absolutely beautiful weather conditions.  This is an awesome time of the year to post at Midoriyama.  We finally made it through the awful summer heat, to be rewarded for a workout in mid 60 degree temperatures.  So with the temperatures falling, it’s time to turn up the intensity.  Several guys were out getting in some EC runs today.  Way to keep pushing men.  5:30 hits, no FNGs,  it’s time to get started.

I’m not a huge fan of warm-ups.  No point in delaying the PAX for what they came for.  With that being said, let’s start this out right with a good ole Slaughter Starter.  20 Burpees should do the trick to get the blood flowing.  Plus, Slaw has missed time with his job, and I knew he was dying to get in some Burpees today.   After finishing the Burpees, we moseyed to the small soccer field on the right.

At the soccer field, PAX were to grab a partner for some 11’s.  Exercises called were Partner Derkins and Corkscrews.  In the middle of the field, P1 and P2 would start with 1 Derkin each.  P1 would hold plank while P2 uses the planking partner to complete Derkin.  Then flip for P2 to complete his Derkin.  Then split and run to opposite ends of the field and do 10 Corkscrews.  Return to middle for P1 & P2 to complete 2 Derkins each.  Then split and run to ends of field to do 9 Corkscrews.  Continue this until 10 Derkins each in middle and 1 Corkscrew each on field ends.

Next, we would gather at 1 corner of the soccer field.  Time for some Four Corner Escalator work.  Here we would mosey to first corner and perform 10 Burpees.  Then mosey to second corner of field for: 10 Burpees, 20 Jump Lunges.  Next mosey to 3rd corner for: 10 Burpees, 20 Jump Lunges, 30 Little Man in the Woods.  Finally mosey to 4th corner for:  10 Burpees, 20 Jump Lunges, 30 Little Man in the Woods,  40 CDD.  The plan was for us to go back down the escalator.  However, this smoked the legs pretty good.  Had to Omaha, and move on to something else.

Keep your same partner for a little Dora  1-2-3 on the soccer field.   Exercises called were 100 Ski Merkins, 200 Imperial Squats, 300 Flutter Kicks.  P1 runs width of field and back while P2 performs exercises.  Then switch, P2 runs, andP1 does exercise.  Continue until reps are complete. Time was starting to run low, and the Ski Merkins were awful.  So the numbers were changed to 50/100/150.

Next let’s do a slow mosey down the road headed towards flag.   Here is where I realized that we didn’t get in enough Burpees today.  So we stopped and performed 1 Burpee.  Then we lunge walked 4 steps, then 2 Burpees.  Lunge walk 4 more steps, 3 Burpees.  Continued this cycle of adding a Burpee until we completed 8 Burpees.  That left us with 96 Burpees for the day.  That close to a 100 you can’t stop, so 4 more Burpees were called to give us an even 100 for the workout.  Mosey back to the flag.

Had time for some Mary, but can’t remember what was called.  Oompa then led 22 Merkins for the Vets.  Time!



Prayer Request



It was an honor to lead today.  Thank you for the opportunity.

Sister Act



What to do?

Another Tuesday evening at Midoriyama and like always some PAX got in some EC before the delivery.  My man Def was asking for someone to step up to Q or else it was going to be another Def Leppard beatdown, so I did.  Not sure what I was going to do but over the years doing this you always come up with something.  If you want to know what we did maybe you should’ve  showed to know.  With the weather nice again there is nothing to be scared of.  I promise you that QIC did not let the HIMs that posted down!!!  It’s always a pleasure to get the opportunity to lead a group of men like yourselves.

Until the next time Pizza Man is OUUUUTTTTT!!


Nov. 10th Convergence at the Yank – Roscoe and Short Sale w/ Q (All other AOs will be closed)

Nov. 24th at 6pm – SFN Christmastown 5k – Registration is closed but please come out to support SFN and the 8 Track Commanders

The Rock Pushes Back

Some days you push the rock and some days it feels like the rock pushes you! The rock pushing back is what I was going for today when 17 other men joined me at Midoriyama. YHC’s M was a little late getting home from work so I came in  hot and a little late. No worries Def Leppard and Pizza Man had me covered on the warmup.


SSH x 25ic

Don Q x 10ic

LBC x 25ic

10 Burpees OYO

Morrocan Nightclubs

Let’s Mosey!

The Thang:

Partner up and each team gets a block. SA knew what was coming and really pouted about. 11’s with a partner-burpees on one end, run about70 yds, handslap merkins on the other. Take turns carrying the block. We did this one some time back and man does it suck!!!

Stay with your partner. P1 NUR’s up the hill carrying the block while P2 does squats. rotate,  do 150 together

Round 2( I may have heard a few cuss words) this time do 100 merkins.

Mosey back to the Flag.

Wall sits with hallelujah and punches to finish it out. SA participated in some of this.


Announcements-Convergence Nov 10th at The Yank, Burpeethon this Saturday BE THERE!, Get signed up for Christmastown 5K

Prayer Request-Several Kids


Forgot to Pledge. We’ll say they did it before I got there.

Deja vu

Well it’s Tuesday at Midoriyama and 16 HIMS posted for a Pizza Man Q.  I wanted to bring back an old Q I did a year or so ago.  17:30 approaches…short disclaimer and mentioned that if you don’t get your money worth then I will give you credit.  With that said…



Don Q’s X 10 IC

The Thang:

Let’s mosey…the PAX ran the roads through Midoriyama and we did exercises at every opening, at the playground, under the shed, and at every speed bump.  The exercises were:

  • Merkins X 25
  • LBC’s X 25 IC
  • Incline Merkins X 25
  • Flutters X 25 IC
  • Slow Squat X 25 IC
  • Decline Merkins X 25
  • WWI X 25
  • Wide Merkins X 25
  • American Hammers X 25 (count right-side)
  • 25 Pull-ups
  • Diamond Merkins X 25
  • LBFC’s X 25 (count crunch)
  • Hand Release Merkins X 25
  • Dying Cockroaches X 25 (count right foot)
  • Dips X 25 IC
  • Freddy Mercury’s X 25 IC
  • At every speed bump along the route the PAX did 5 burpees and one train (total of 35 burpees)

Mosey back to the flag for 22 for the VETS….TIME!!


Great work by all that posted!!  As always it is an honor to be a small piece of this group.  Thanks to each of you for helping me become a better husband, father, and man!!

Until next time Pizza Man is OOOUUUUUTTTTT!!!


Prayer Request



Burpees by the Lake (Burpeethon) – Oct. 6th at 9am –>BE THERE!!!

SFN Christmastown 5k – November 24th at 6pm –>SIGN UP NOW!!!  https://www.gastonymca.org/2018/05/christmastown-5k/


Hard in the evening, Soft in the morning

It was awkward at first listening to Freight and Def Leppard talking about being hard in the evening and soft in the morning.  I had missed most of the conversation due to the high level of Metal playing directly behind be. Come to find out they were discussing how right after a workout how hard and tight their muscles are but in the AM they are quickly reminded how old they are when they go back to soft and flabby.


Simple Arm stretches

Not mosey 10ft off the grass to the parking lot.

Circle up & grab a kettlebell or something heavy.

Painopoly was broken out. We played. No one won. We did a lot of Burpees somehow, no thanks to DDC as we had a free pass on that exercise once. But, the best Burpees performed this day were the ones where the PAX had to yell my name after each Burpee. That one sure is a crowd pleaser.

Notes. I’ve been trying different dice out. First set was plain old small die. hard to pickup and roll when you have gloves on. I had elected on a large foam die. After this round of Painopoly i quicky realized that’s not a good option. The foam die bounces waaaaay to much costing us precious time that we could easily fit in another 10+ exercises. I will look to invest in some better dice before we play again.

Thanks to all who came to play.

Freight took us out


-HIPAA (1 P 2 A)

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