F3 Gastonia

Fitness, Fellowship, Faith

Tag: Midoriyama (page 1 of 25)

Fun Run in the Sun

Metro style workout on a record breaking day as far as temperature goes. Basically we ran a ton and did a handful of exercises. Super inspired by the effort put in by all as always.

Until next time,


A Countdown to Suicides

YHC pulled in at Midoriyama a little early to get some cones set up and low and behold there’s HUCKLEBERRY! No better place to kick off a 40 day challenge than the AO most famous for mumble chatter, whining, heat and of course the JV style workouts. PAX continue to roll in and when 17:30 hits we’ve got a total of 13 seasoned professionals ready to put in some work. After the short version of the disclaimer and the pledge, we skip the warmup and head out.


Mosey to the small soccer field and circle up for a countdown. Four exercises, all done IC, starting with 10 reps and working all the way down to 1. We did these quick with no rest between exercises and it definitely got the blood flowing. Exercises were SSH’s, Merkins, LBC’s and Low Slow Squats.


Next up was a “modified” version of Rugby Sprints. PAX perform called core exercises until YHC says go, then run a suicide to the cones set up across the field. Instead of the normal walking to cool down, run a lap around the entire field. Three rounds of this with Flutter kicks, American Hammer’s and Rosalita’s. This routine gassed everyone pretty good, so YHC decided this would be a good time for a little talk.


The Q Source discussion last week was on Candor and how a virtuous leader is not only willing to tell others the hard truth, but is willing to hear it. After leaving Q Source YHC started to think about something else…What does it mean to be candid with ourselves? Is our perception of ourselves accurate, or is it some kind of story that is running through our heads? Take some time this week to step back and take an honest look at yourself and determine what you need to do to make yourself better. Now back to our regular scheduled programming…


More suicides!!! Run to first cone, do 5 reps of called exercise, then back to the start for a burpee. Run to the second cone, do 10 reps, then back for a burpee. Continue with 15 reps at third and 20 reps at far cone. Two rounds total, HR Merkins and Big Boy’s.


Back to the flag for 6 minutes of Mary and we’re done.




BRR Ruck – they are on the course as I write this. Good luck guys and stay safe!

Stop Soldier Suicide 5k/10k in Belmont on Sept. 21st – SFN event

JJ 5K in Stanley on Sept. 28th

Site Q’s are collecting money for Rotary Club project to install bathrooms at Downtown Pavilion

Tiger is looking for golfers to participate in Shocker’s charity tournament on Sept. 26th


Prayer Request

Huck and  family

Def Leppard’s M

Slaw’s father

Dr. Feelgood and family after passing of mother


Def Leppard prayed us out.


I’m Broke



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.



Happy Birthday Freight

13 strong men including our young, Gen X-er Freight who will soon turn 40, so Happy Birthday to him as he showed up at his last workout in his thirties. I was hoping for a cooler afternoon for the Pax and myself but it’s still kind of warm at the region’s premier afternoon JV workout. Held outside, rain or shine, hot or cold, so let’s go!

Warm Up. SSH x 10 IC, Don Q’s x 10 IC, Hillbillies x 10 IC, 22 Single Count Merkins for the Vets called by our own crusty, old veteran Oompa Loompa (war daddy). Thanks Oomp!
Pledge to the flag. Merica.

Mosey to the small soccer field. Get a coupon (block or 2 bricks) and line up along the baseline.
Quarter Pounder with Cheese.
Run with your coupon 25 yards to the cone, 25 single count Merkins. Nur back. Run 50 yards to the next cone with your coupon, 50 Squats. Nur back. Run 75 yards with your coupon, 75 Mountain Climbers. Nur back. Run 100 yards, 100 SSH. Nur back. Distances may have been exaggerated for effect.

Coupon work. Everyone circle up and do Curls until Slaw can’t do anymore. I was counting on the fact that he had a heavy block and he had been out of town so this wouldn’t take too long but the old guy kept cranking way past when everyone else had to stop. Suns out, Guns out! Nice work Slaw! On your six for “Chest Presses” which I mistakenly called something like “trespasses” which immediately led to Freight reciting some version of the The Lord’s Prayer about forgiving our “trespasses” as we forgive those who “trespass” or “chest press” against us. Next was everyone’s favorite. We did Curls again, but this time as long as Sister Act was quiet! He churned away but eventually the need to provide “commentary and instruction” was too much and he stopped the curls and resumed his discussions. Watts-up and I decided our arms and chest were big enough so we put up the blocks.

Mosey to softball field #2 and a previously, unused hill on the 3rd base side. Partner Up, run down the steep, long hill and back up, then Booyah Merkins x 7 in cadence, yes I said in cadence. We repeated this 3 times. Dudes were getting it done!

Mosey to a shady tree between the softball fields for BLIMPS. 10 Burpess, run to another shade tree, 20 Lunges, run back to the other shade tree, 30 Imperial Walkers, run back, 40 Merkins then 50 Plank Jacks, run back for 60 squats.

I discussed my Word for 2019: ACCELERATE. I listed where I thought I stood in several areas as I tried to ACCELERATE. This is where I reminded everyone that this week’s Q Source topic is CANDOR. I had to admit that I have to say to myself to be better and do better if I am to ACCELERATE in 2019. Each of us should ask ourselves if we are improving or accelerating in our fitness, fellowship and faith and if the answer is no or even maybe, we should focus on what we can do to get better for those around us.
Mosey back to the flag.

Huckleberry issued a 40 day challenge beginning Sept. 3rd.
Mt. Hollywood at regular time of 5:30 am on Labor Day
Labor Day Murph at Marthas at 7 am
Huckleberry issued a 40 day challenge beginning Sept. 3rd.
911 Memorial Stair Climb, Sept. 14th opening Ceremony 8:15 am
Stop Soldier Suicide 10K/5K with Speed for Need in Belmont, Sept. 21st 7:30 am
JJ5K Trail Race in Stanley, Sept. 28th 9:00 am
Ragnar Trail Run Oct. 5th
Tuna 200 Oct. 25th – 26th
Christmastown 5K, Nov. 30th 6 pm

Prayer Requests
Dry Rub’s Step mom passed away in Missouri
Boy named Asher with cancer, friend of Madoff’s family
Travel plans for many Pax
Broke took us out!


14 joined YHC at Midoriyama on Tuesday. F3 Royalty was all over the place.  There were some comments about what it means that these guys showed up for my Q. Let me just say…..I know I can be an A-hole/Smart-A, etc. Some of y’all be ackin like y’all don’t like it but I be seein ya(SA). Anyway it was my 1st “real” post in a month and my first “real” post at Midoriyama all summer. Having dang near died during a run the day before I knew it was time to step my game up and get back after it. I devised a workout that would push myself and hopefully others all the while keeping those batflippers moving.



Nah let’s mosey

The Thang:

At the far soccer field. Do some exercises OYO then run a lap. Try to step your pace up on the lap then once you are finished everyone go back at a slower mosey to get the 6. Once everyone was back we took a 1 minute breather before starting the next round. Here’s the exercises we did with a lap after each.

50 merkins

50 squats

20 WWI

20 Burpees

50 lunges count one leg( so this equals 100 total lunges for those that struggled with this)

50 in/out

25 hand release merkins

Run back to the flag


Announcements-PM needs some help on the Stop soldier suicide race, JJ5K, Golf tournament for a charity Shocker works with reach out to Tiger if interested, Murph on Monday, Mt Hollywood will be open for usual business.

Prayer Request-Kid named Asher with cancer, Tooltime, Me, those battling addiction



Man I have missed the trash talking and even the whining a little(you know who you are). It was great to be out and actually be working out! A lot of rock pushers showed out today. I could see them all from back in the back where I was. Thanks to all for picking up the 6. This setup worked really well keeping everyone moving and everyone picking up the 6. It’s great that we don’t leave anyone behind but it’s even better when we all pick them up. We covered anywhere from 2.7 miles to the batflipping 3.4. Good work guy’s! See you Thursday for a Def Leppard concert.


Gym Class

8 PAX joined YHC at Midoriyama on Thursday for my first post there in 2 months. Man these last 2 months have been tough. My daughter has had swim practice on those days and I’m the chauffer. I cannot explain how much I’ve missed these guys. Between that and summer vacations I’ve been limited on my post all summer. I had Blart put me down for the Q on the day I knew I could return not knowing I would severely injure my shoulder in a Mtn Bike crash. Well I guess there is always a good chance for that but this one was a little different. I’ve wrecked a lot of stuff. 2 wheels, 3 wheels, 4 wheels, homemade carts and what not. One even involved someone being transported in a helicopter and having some organ parts removed but this may have been as hard of an impact as any could be. So a week and a half later it still hurts to breath so instead of handing over the Q I decided I would lead it anyway all the while not performing any exercises. I know the whole don’t Q it if you can’t do it but I really just needed to be out there. This really seemed to bother a few PAX. Going into it I knew there would be a lot of mumblechatter and that is really what I was hoping for. I was a little surprised by the ones that took it and the ones that didn’t. Anyway you vs you so…..


1 burpee, 10 x SSH ic, 2 burpees, 10 x Don Q ic, 3 burpees, 10 x Merkins ic, 4 burpees, 10 x Freddy Mercury ic, 5 burpees

I must say having stood and watched everyone’s form and their ability to follow cadence this group was….well let’s just say not going to make it in bootcamp!

The Thang:

YHC came equipped with a spreadsheet, clipboard and a whistle. I needed to see what kind of shape these guys were in since I haven’t been around. Time for a little PT test I found in Men’s Health magazine.

3 min hand release merkins-as many as you can

2 min reverse lunge-as many as you can

1 min of wall sits

2:30 min of side plank hold each side

Each category had a point scale of 1-3 points depending on how much you did or how long you lasted. Most of these guys fell in the top category of go out and crush life. A couple were in the keep up the good work category but I think that was mostly due to there rebellion of my Q.

Moving on. That took a little longer than I wanted so we improvised the rest in a smaller area.

Run drill with cones, bear crawls with cones, Red light/green light with the whistle(if you didn’t get stopped in time there was a 5 merkin penalty), This was also done with a NUR. T-claps to SA who figured out if he didn’t run as fast he could get stopped easier thus not receiving the penalty. Broad jump burpees multiple times. The PAX had to get to me and Broke accused me of moving backwards away from them but I think he was just seeing things in the heat.


Announcements-Pizza Man nieces remembrance this Saturday at Rankin Lake, Stop soldier suicide 5k in September, JJ5k in September

Prayer Request

I’m a little rusty so I failed to do the pledge

Naked Moleskin:

YHC spoke about I am weak but he is strong. This has nothing to do with my current physical state. This is about the grace of God. 2 Corinthians 12:9-11 “my grace is sufficient for you, my strength is made perfect in you weakness”. God’s grace is all we need!


Hills and Heat

It was a typical hot, summer afternoon at Midoriyama. 10 men showed to get better. Let’s go.
SSH x 10 IC
Right foot over Left and stretch to touch the toes 5 times.
Left foot over Right and stretch to touch the toes 5 times.
Cotton Pickers x 10 IC
Moroccan Night Clubs x 10 IC
Mosey to the entrance of the park for Squats before we cross the road to the new path area. Count off to verify 10 strong. Mosey across the road to what I call the Cul de Sac. A paved section of new path that goes about 200 feet and ends just below the parking lot.
Partner Up for 5 and Dime (I made that part up but borrowed the routine from Stroganoff)
P1 does Flutters while P2 runs to the corner of the parking lot (shade) for 10 merkins. Switch until each partner completes 3 rounds (was supposed to be 5 but time was short).
Repeat with P1 doing Squats but continuing the 10 Merkins after the run and switching for 3 rounds.
Repeat with P1 doing Freddie Mercuries but continuing the 10 Merkins after the run and switching for 3 rounds.

Mosey back across the street to the picnic shelter for half of 80 D’s I guess this would be 40 D’s. 10 Dips IC called by SA, 10 Hello Dollies IC called by Slaw, 10 Dying Cockroaches IC called by Blart and 10 Derkins IC called by Broke.

Mosey past the new Pump Track. Didn’t see Medicine Woman but he has been there lately. Mosey across some rugged terrain and come out behind Softball field #1. Catch our breath and mosey to the right field side where a new hill awaits.
Mosey down the hill, sprint (or mosey) back up the hill and perform 10 oblique crunches right side and 10 oblique crunches left side and repeat I think we did this 4 times.

While we had a bit of shade, I asked for the F3 Mission and Blart recited it. To plant, grow and serve small workout groups for men for the invigoration of male community leadership. Leadership is the mission. I asked each man to think about where he needs to be leading. In F3, it starts with showing up and then Qing a workout and then possibly leading as a Site Q but you are missing the mission if you are not leading anything.

Mosey back to the flag.

Announcements (Get out and support our events)
Pizza Man’s Remembrance Walk/Run on Saturday, August 17th 10 am at Rankin Lake park
Stop Soldier Suicide 10K/5K in Belmont on Saturday, September 21st
JJ5k in Stanley at Common Ground Trail on Saturday, September 28th
Ragnar Trail Run Saturday, October 5th
Tuna 200 October 25th – 26th
Christmas Town 5K Saturday, November 30th

Prayer Requests
My wife’s surgery in September
Big Pappy’s family
Each man’s silent concerns
Blart took us out. Thanks Blart!

*NMM We got in 2 miles and a bunch of reps. Maybe a little too many Merkins for my liking but everyone got better. Thanks to all of the guys who posted. Thanks to Broke for picking up the six today. Thanks to SA for pushing everyone in own his special way. Thanks to Big Pappy for coming out to push on a hot day when he had a lot on his mind. Great to see Vanilla Ice showing in Gastonia as he has been posting in Lake Wylie for about a month. Slaw should not have worn a white shirt. I believe I saw Dr. Seuss sweating! CPAP and Tater Hole were pushing the rock today.

Storm at Midoriyama

We pulled up to Midoriyama and it was raining. This has happened before and we just proceeded with our planned workout but the lightning and thunder forced us to move our little party to the picnic shelter. Pockets had the Q but planned on using parts of the vast expanse normally available to us so I told him I would come up with something while the storm raged around us. A completely soaked Swimmer joined us after surviving a rain-shortened mountain bike ride. No Blart or Slaw. I guess a little rain scared them off! Let’s go!
Warm Up
SSH x 10 IC
Moroccan Night Clubs x 10
Don Q’s x 10 IC
Low Slow Squats x 10 IC
The Thang
In Cadence exercises all x 15. It went something like this with various Pax calling cadence.
Tempo Merkins, LBC’s, Squats, Regular Merkins, Step Ups, Dips, Flutter Kicks, Stagger Merkins (Right hand forward), LBFC’s, Calf Raises, Stagger Merkins (Left hand forward), High Knees, Imperial Walkers, Irkins, Jump Squats, More Dips, Goofballs, Derkins, Dying Cockroaches, More Step Ups, Nolan Ryans (right), Nolan Ryans (left), Imperial Walker Squats, Monkey Humpers, American Hammers, CDD’s and 15 Burpees OYO. I may have missed a few in there but the goal was to work all the muscles and we did. I hoped to be able to run a few laps between the exercises but it never seemed safe enough to allow that so we didn’t take that chance. Great work from all the guys.
This Saturday, August 3rd at 6 p.m. is Tool Time’s going away party at Sargentos.
Saturday, August 17th at 10 am at Rankin Lake, Pizza Man’s family having a walk in memory of his niece.
September 21st Stop Soldier Suicide 10K/5K with Speed for Need, Pizza Man would like to find a veteran for SFN to push.
September 28th JJ5K Trail Run see Sister Act if you or your business would like a sponsorship on the shirts.
October 5th Ragnar Trail Run
October 26th-27th Tuna 200 Relay
October 26th Ocean Isle Half Marathon

I had a word about being strong and asked each guy who do you need to be strong for? It could be your wife, child, parent, neighbor, friend or coworker but there will always be a need for someone to be strong. Physically, mentally, emotionally and spiritually strong. We need to work to be ready to be that guy who can be strong and lead when called upon!

COT Ashhhhhh Pond took us out!

No Title

7 PAX showed for a Pizza Man delivery at the famous Midoriyama.   It has been awhile since I had Q’ed due to the Rock Pusher’s of F3 Gastonia and how hard it is to get on the schedule.  17:30 rolls upon is so let’s begin….



Don Q’s (My brother TT’s fav) X 10 IC

Then I asked Oompa, Forward or Reverse??  He stated Reverse so it went like this(Thank goodness he did)

The Thang:

Run to the playground:

5 Burpees

10 Pull-ups

15 Merkins

20 Squats

Rinse and Repeat 5 times

Run to the Dog park hill for Triple Nickle:

5 WW1’s

5 Turkish Get-Ups

5 Times

Run to the smaller soccer field for 11’s:

Hand Release Merkins

Run across the soccer field


NUR back across

Mosey back to the Flag for some Mary



Great work by all…It was nice to Q again!!  Along the way we discussed that the PAX that we haven’t seen or heard from in awhile, that we as F3, need to reach out to them.  For those that don’t know, this goes a long way for people!!!  You never know what someone is going through and by you reaching out it could mean the world to them!!   Thanks again and it’s always an honor to lead a great group of men!!


Until next time Pizza Man is OOOOOUUUUUUUTTTTTTTT!!!!

GDiggathon Pt. 6: The Frisbee

25 burpees to make up for missing a few on Tuesday and then about 40 minutes of ultimate frisbee. This was my “easy” workout, but I think you can ask anyone there in the 95 degree heat, it wasn’t a walk in the park.

Pray for all the PAX, Kotters, IR, and Sad Clowns.

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