F3 Gastonia

Fitness, Fellowship, Faith

Tag: PreBlast (page 1 of 2)

Pre BRR and Bourbon Chase CSAUP

F3 Gastonia and other regions…Here’s the PreBlast for the Gaston County 50 mile relay CSAUP that will take place on August 25th @ 4am.  With the relay races quickly approaching, here is your training opportunity for a multiple runs within a short period while getting in quality 1st and 2nd F with your brothers.  This is a 50 mile relay around Gaston County that hits all the F3 Gastonia AO’s.  Even if you aren’t running the BRR or Bourbon Chase and just want to push yourself(like you should)sign up now.  There are a total of 12 legs (4 runners per team) so each runner takes 3 legs that total from 10-15 miles(or whatever you push yourself to do) for the CSAUP.   To sign up, please fill out form attached and more details for the event will follow.  If you have any questions please reach out to Pizza Man.


Preblast – 2nd F Tubing on Saturday

All PAX and families! Tubing this Saturday will happen in two waves.

The first wave will leave from Target in Gastonia at 11:00. This group will plan to do either the short or long session of tubing. ToolTime is not the Q but will help coordinate that group.

The second wave will leave from Target at 1:00. This group will do only the short session of tubing. Sargento is Q so contact him with any questions.

This is the AO location:

Green River Cove Tubing – 5200 Green River Cove Rd, Saluda, NC 28773  

(828) 749-3781


PreBlast–40 Day Mountain Challenge

I posted this challenge on twitter, so here is the PreBlast…To end the 40 Day Challenge that Roscoe gave, we will climb, hike, crawl, run, and possibly fall down Grandfather Mountain on June 23rd. We’ll leave the Schiele Museum at 6:30 am, arriving at the Boone Fork Creek around 8:00. Then we will hike 3+ miles to top of Calloway Peak. After a few moments to take in God’s glory (there is no place like this on Earth), I’ll provide a Bible lesson. Then we’ll hike back to the Boone Fork trail head. The hike should take us about 4.5 hours round trip so long as we have no injuries! We did this with the Scouts from Troop 11 about 2 weeks ago and it’s a challenge…but if I bunch of knucklehead Scouts can do it, you can too…MAYBE. After the hike we’ll break cornbread at Woodlands BBQ and Picking Parlor (once again, no place like it on Earth!) We should be back in G-Town by 3:00.

Alright…who’s up for it? Let me know, I can go solo if so…

PREBLAST: F3 Gastonia SPEEDFORNEED Community Foundation Run


Time has come!!  F3 Gastonia, many of you have seen my Tweets, Retweets, and more Tweets about SPEEDFORNEED!!  Now it’s your opportunity to be a part of this great organization.  Join your brothers from F3 Gastonia and F3 Nation for our 1st SPEEDFORNEED event of 2018 in our region.  Please come out and support Track Commanders James and Luka!!

  • RACE EVENT: Community Foundation Run
  • DATE: April 14, 2018 @ 9am
  • WHO’S INVITED: F3 Nation PAX, their M’s and 2.0s (spectate & support or register to run)
  • REGISTRATION WEBSITE: Community Foundation Run
  • OTHER DETAILS: When registering please select organization *SpeedForNeed F3 Gastonia*
  • MEETING POINT: 8:15am @ F3 Nation SPEEDFORNEED tent in the Rotary Pavilion (look for the racing chairs!)
  • HOST F3 REGION: F3 Gastonia
  • DRIVERS: Stroganoff and ToolTime
  • TRACK COMMANDER (TC): James Dunn (11yrs old) and Luka Cardona (7yrs old)


F3 Gastonia…We all know that we are ALWAYS willing to GO THE EXTRA MILE in whatever we do, but now are you ready to push your body through those EXTRA MILES??  If so sign up by March 17th for the first CSAUP event in 2018 for F3 Gastonia. This CSAUP is not only going to give you the chance to see every AO in our region but also be a part of a relay team.  This relay will consist of a four-man relay team (we will create teams after you sign up) that will venture 50 miles through the beautiful land of Gaston County.  Even though this is a four-man relay team, there is a reason this is a CSAUP!!!  Each of you can do this….push yourself to GO THE EXTRA MILE!!!

  • EVENT: F3 Gastonia CSAUP “Going the Extra Miles”
  • DATE: April 7, 2018 @ 4am
  • MEETING POINT: Park around Dallas Courthouse 131 N. Gaston St. Dallas, NC 28034
  • OTHER DETAILS: Post CSAUP 2nd F @ Growler’s

Sign up below

Forty Days of Discipline Pre-Blast

The best way to develop habits is to have the discipline and willpower to follow through with your plans.  I struggle to be disciplined in all things and so I am looking to have a little added accountability from my F3 brothers in an effort to be a little more intentional about health and wellness.  Here is what you can help me with and if you are interested please join me!  This 40 day challenge begins on January 20th and ends on February 28th.

EXECUTIVE SUMMARY:  Workout a minimum of 5x per week from Jan 20 through Feb 28.  Don’t eat sweets, soft drinks, or junk food.  Four cheat meals.  You can earn more.  Don’t drink alcohol or if you do, limit it to one or two drinks.  Hold yourself accountable by tracking your efforts your efforts.

What is required?


You must work out a minimum of 5 times per week (at least 27 workouts in 40 days) using the #F3 250 model.  Any workout that is a minimum of 30 minutes counts.  This could include running, cycling, rucking, any F3 workout or workout you put together at home.  “Two a day” workouts count.  Example, you complete an F3 bootcamp in the morning and a minimum 30 minute jog in the afternoon=2 workouts.

Diet:      No gluten.  (Just kidding.  If we did this our COT would last all morning because everyone would have to talk about it.)

No Mountain Dew (T-Square), other soft drinks, desserts, sweets, potato chips, junk food, fast food, etc.  You know what your food vices are so stay away from them.  Fast food is allowed if it is salad or chili or eat the grilled chicken without the bun.  No fried foods.

Protein shake within 30 minutes of ending the workout.  This is the only expense. Get some protein powder and a shaker bottle and make it a habit.   Drink more water.  Google what “eating clean” means and stick to it.

You are allowed four cheat meals during this challenge and because this challenge falls during my birthday month I will be eating pizza and ice cream at least once.  Cheat meals must be named and claimed so if you “accidentally” find yourself having that chocolate covered brownies on a day you didn’t plan to cheat, then that is one of your cheat meals.  Tough stuff.  There is no try…only do.

If you work out more than 5 times per week, you can claim an extra cheat meal.  An example is a couple of slices of pizza but don’t blow it on a whole pizza.  Even though you will be getting the workouts in you can’t out work a bad diet.

Alcohol:  I am no nutritionist but have seen enough articles about red wine being good for the heart and beer being a good recovery drink.  However, you are an adult and I am not recommending anything here.  Moderation and limit yourself to one day a week if you have to have it.

You must keep a daily journal of both your workouts and cheat meals. The journal is for your eyes only.  (I use the “notes” on my Iphone since I always have it with me.  I tracked all my workouts on my phone in 2017.  It is helpful to look back and see what you did and when.  It is also helpful to make notes about any injuries or other worthy things to note.  You can also see where you failed to work out and why.  It is a good habit.

I will be sending some tips along the way like healthy snacks in between meals and some “garage” workouts that don’t require weights and welcome anyone else to do the same.  I have heard from some of you on Slack that you are doing this with me and I appreciate it!  Start now getting your mind right and try to push yourself to do a little extra leading up to this challenge.  Good habits are hard to break!


SPEEDFORNEED!!!! Gashouse men many of you have seen my Tweets and Retweets for SPEEDFORNEED!!!  TCLAPS to JRR Tolkien for bringing this opportunity to us! If you’ve Never heard of SPEEDFORNEED? Watch this cool YouTube Video “The Making of SPEEDFORNEED” which shows in ~4min what and why F3 Nation is doing this charitable initiative.


  • RACE EVENT: Christmastown 5K in McAdenville
  • DATE: November 25th(Saturday after Thanksgiving) ~ 6:00 PM Start time please arrive at least 1hr earlier ( we will be running through the Christmas Lights so streets will be closed at 5pm and traffic will be heavy allow extra drive time)
  • WHO’S INVITED: F3 Nation PAX, their M’s and 2.0s (spectate & support or register to run)
  • REGISTRATION WEBSITE:https://www.mcadenville-christmastown.com/ct5-K.htm
  • OTHER DETAILS:$30.00 Cost thru November 21st / / No race-day registration (RACE LIMITED TO FIRST 1,200 RUNNERS)
  • MEETING POINT: F3 Nation SPEEDFORNEED tent in front of the Pharr YMCA  (look for the racing chairs!)
  • HOST F3 REGION:F3 Gashouse
  • DRIVERS:T-Square, Dolph, Pizza Man , Edison
  • TRACK COMMANDER (TC):Amy, James, Mason , 4th TBD 



If your region wants to host a SPEEDFORNEED race, please let us know ASAP! We already have  races on the annual schedule and would do our best to enable you to provide the ride of a lifetime for kids with disabilities, while showcasing what F3 Nation is all about to your local community.

Contact: Twitter @F3SPEEDFORNEED or @JRRTolkienF3 or email SPEEDFORNEED@yahoo.com

SFN… HELP Kids; GROW F3 Nation ~ JRR Tolkien & Tool Time

F3 Dads at Martha’s House Pre-Blast


Update:  So the temperatures should be in the high 40’s so make sure you bring an extra sweatshirt for your 2.0’s and M’s for after the workout.  The planning committee has also updated the menu for the after workout replenishment since only the truly hardcore PAX will eat ice cream when it is cold outside.  (If you still want to bring it, I will help eat it)

Here is what is being provided thus far….

Guts and I are providing the hot water for a hot chocolate bar.  I am also bringing some green tea for your hauty tauty types that drink with your pinky raised (you know who you are).  I am bringing about 30 coffee cups, spoons, waters.

Hush Puppy is bringing the charcoal for a smores bar.  If you want smores, bring the requisite ingredients.

What is still needed?  We need cookies, waters, hot chocolate packets, smores, granola bars, and anything else you want to eat and share with the PAX.

What else do I need?  I need a few 1st F Q’s to help lead the workout.  YHC torqued his Achilles running with Rob Jones in Charlotte Thursday.  When something hurts when you are running with Rob Jones, you keep running.  It is just the way it is.

So….be prepared to help Q the workout Mary style and remember who the audience is.  Whoopy reminded me the last time we did F3 Dads I may have been a little too “default aggressive” in pushing the young PAX.  We will be better this time!  See you tomorrow!

Without reading the rest of the original post, here is the most relevant information cut and pasted for your simplicity.

Bring volleyballs, frisbees, footballs, soccer balls, boomerangs,  but no My Little Ponies, or Teletubbies.  There is no power at the shelter so someone bring an old school boombox so we can jam out.

If someone wants to prepare an age appropriate lesson or two along the way, let me know and we will make time for that too.




My six year old has been wanting to attend an F3 workout for the last few months and I can’t let him down.  So….back by popular demand, we return to Martha’s House for another rendition of F3 Dads.

Here is what you need to know.

Where:  Martha Rivers Park  I have picnic shelter #1 reserved from 1500-1900.  This is the one beside the sand volleyball  area and first one on your left as you enter the park.

When:  Next Sunday, November 12th.  The kid and family friendly beat down begins at 1430 hours.  To be clear, sons and daughters are welcome as well as spouses.  All ages, all inclusive, pets on a leash, etc.  Bring a friend….everyone gets a nickname.

What:  The workout will start at 1430 hours.  I will have a weinke but if anyone wants to Q some of the workout that is fine with me.  In fact, I am on call next weekend so please have some ideas in case YHC uses Q privilege and calls on you to lead.  This will  be a fun filled event for all ages.  The workout will end at 1515 for a COT and BOK.  (Ball of kids)

After the workout we will have an ice cream social.  All family members are welcome!

What to bring:  We need a few coolers with water.  We need bowls, spoons, ice cream, and ice.  I will bring some but we will need more.  Bring friends who need F3.

Bring volleyballs, frisbees, footballs, soccer balls, boomerangs,  but no My Little Ponies, or Teletubbies.  There is no power at the shelter so someone bring an old school boombox so we can jam out.

If someone wants to prepare an age appropriate lesson or two along the way, let me know and we will make time for that too.

Wear your F3 swag and represent and maybe we can EH some bystanders during the workout.

Remember that the next Sunday the 19th we will hike Kings to Crowders Mountain.  That pre-blast is yet to come so be on the lookout.


Christmas Party 2017 (#2)

It’s time for the 2017 Christmas Party! I know what you’re thinking-didn’t we just have the Christmas party? Well yes but that was the 2016 party. We are going to do the 2017 party in 2017 and it will even be in the month of December!

Date and Time: Friday 12/1/17 at 7:00 pm

Where: Lotus Bar and Eatery 1941 Hoffman RD Gastonia

Cost: $30 per person

I have the upstairs balcony reserved for us. This is an evening to get together outside of a workout and break bread with your brothers. You can come solo or get a sitter and bring your M or Girlfriend(not both) and have a nice evening out.

I need to have the final numbers turned into the restaurant by 11/18 so a HC is cash in my hand. I will be circulating the various workouts over the next few weeks so squirrel your money away just in case we cross paths. I will be at The Yank this Saturday 11/4 and Gashouse(Schielle) on 11/11. Please share this info in the COT’s and plan to come out!

MudRun Fall 2015 #Preblast Race Day

Mud Run Spring 2014 #PreBlast

We trust all of you are excited and ready to be a part in our largest gathering of F3 men. When F3 Nation descends upon the Leatherneck this Saturday, we will definitely turn some heads and draw a lot of attention. There are a few logistical changes, so this PreBlast is an attempt to provide sufficient detail so things run smoothly. A schedule of events and the F3 Starting Order are included at the bottom.

ARRIVAL**:      You should plan to arrive at The Leatherneck by 7:00am. You do not want to be late. Running from the parking lot to make your start time will make for a miserable day. The Physical Address of the Leatherneck is 1215 Valley Ridge Rd., Gaston, SC 29053. Directions are below:


Find directions here.

THE TENT:      This year, the F3 tent will be right next to the starting line. You won’t be able to miss it, because we have the biggest, baddest tent on site. It will also be well marked with flags and banners, and will serve as our central meeting point.

Bag Check:      There is a bag check for normal registered runners.  This location will be chaos.  Plan to check you bag into the F3 tent. We will have several volunteers that will be staying at the tent and I’ve heard that F3 Nation brothers are pretty damned trustworthy!

SHOVEL FLAGS:      Please bring EVERY shovel flag in your Region and plant them at the tent upon arrival. This is always a significant gathering, and the flags will make a statement.

THE MUD RUN WAIVER:      Bring the COMPLETED mud run waiver form with you (ONE PER TEAM IS REQUIRED TO BE COMPELTED).TEAM CAPTAINS are responsible for your team’s waiver (we will print some extras to be available at the F3 tent). Print the waiver here:

Runner Waiver

REGISTRATION:      Don’t go register until your ENTIRE team is Assembled. You register at the registration tent (NOT THE F3 TENT).  Give them your waiver and get your race bibs and get marked up with your numbers. Team Captains will get the team’s timing chip. You will be free to come back to the F3 tent after you register.  T-shirts can be picked up (as a completed team) at the F3 tent.

THE START:      Teams start every 15 seconds. This is it. Do well.

THE COURSE:      The course layout is the same this year.  Watch Twitter (@F3MudRun) for any course recon updates prior to the race. There should be actual Marines monitoring obstacles (rather than JRROTC volunteers). The Marines are much more strict when it comes to attempting/completing each obstacle or taking penalties. With 108 teams, odds are very high that one of us will piss off a Marine with a hard-on to bust somebody. Don’t let it be you.

Fountainhead’s “Wiki-Mud” provides strategy tips and information about specific obstacles and is recommended reading: http://f3nation.com/2014/03/16/the-wiki-mud/

Purple Crayon’s “How To Beat the Mud Run Obstacles” is also excellent (Note: order of obstacles has changed): http://f3nation.com/2013/10/08/how-to-beat-the-mud-run-obstacles/

THE FINISH:      You must cross the finish line with your entire team. In our meetings with the Mud Run reps, they specifically mentioned this rule. Team Captains with the timing chip must finish with your three teammates and ONLY your three teammates.

AFTER THE RACE:      When you are off the course, the mud run will have fruit, water, etc. for you. You can also hang around the finish line to welcome your buddies as they finish. At some point, you will want to make your way toward the “showers” (which are hardly more than a glorified garden hose) for a rinse off. Don’t think for a minute you’re gonna get all the mud off you. That will take weeks. After you clean up a bit, make your way back to the F3 Tent for 2ndF (AND ENJOY THE BEER BOAT!!!) We will have this stocked for you and remember that GLASS BOTTLES AND PERSONAL COOLERS ARE NOT ALLOWED INSIDE THE GROUNDS.

OPERATION ENDURING WARRIOR DONATION:      Operation Enduring Warrior is an organization that supports disabled veterans through training and competing in obstacle races. You may have seen photos of the OEW guys wearing gas masks during the mud run. Their web site is here: http://www.enduringwarrior.org/

F3 Nation will again support their efforts this year with a financial donation and moral support. You may remember having the option to make a donation to OEW when you signed up on the F3 Mud Run website. We raised about $1700 that way. On the morning of the race, we will “pass the hat” again for anyone who would like to donate to OEW and increase our check size. There will be a donation bucket (very well marked)  at the tent. We will also have a F3 volunteer walking around with a bucket. Think about it – if all 420 of us gave just $5, we’d add $2100.

OEW CHECK PRESENTATION: At approximately 7:45am F3 (Fountainhead and Napalm) will present our check donation to OEW. Logistics are still being finalized regarding exactly where that exchange will take place, but we only have about a five minute window before OEW hits the starting line, and we don’t want to back up the rest of the starters. We’ll annouce this when it’s time.

PHOTOSAt approximately 11:00AM, we will take our group picture (please be at our tent at 11:00AM for this). This should not take but a few minutes. We will also have several photographers on the course.

BUSTED PAW:      The awarding of the Busted Paw will take place immediately following photos. It better be a team from F3 that wins this and not a pack if FIA gals……


Tenative Schedule of Events:

  • 7:00 Arrive at F3 Tent.
  • 7:15 Plant your Shovel Flags.
  • 7:00-7:30 OEW Donation/Collections.
  • 7:30-8:00 Race Prep, Check-in, Registration, Numbering (Full Team must register together).
  • 7:35-8:05 Pick-up T-shirt at F3 Tent.
  • 7:45-8:00 Check Presentation to OEW by Fountainhead and Napalm (Depends when OEW starts race).
  • 8:00-8:15 BOM by Dredd (immediately after we do Check Presentation to OEW).
  • 8:45-9:12 All F3 teams Start Race.
  • 9:45-10:45 F3 Teams Finish (Go shower and then head to F3 Tent for 2nd F).
  • 10:50 Busted Paw Trophy Presentation
  • 11:00 Final F3 Group Photo.


Since this run’s inception, we have received countless communications regarding starting times. You name it, we’ve heard opinions from every region. After carefully weighing all the information, the overwhelming consensus was that most of the regions wanted the chance to compete for The Busted Paw against each other’s best competition and on a level playing field. It also became apparent that any solution we offered was going to piss somebody off. This year we have a LOT more regions running for the first time (and not all necessarily consider themselves in the running to take home the trophy).

The defending champion South Beach is not registed to defend there team title so ALL F3 teams are together with nobody between us. Each Regional Q ranked each of the teams from their region.

When all teams were blended together for ranking,  we considered three primary factors:

  1. Evaluated past team performance, with a bit of priority consideration given to the top 8 finishing times.
  2. Gave a bit of priority consideration to the total number of teams participating from each region.
  3. Created a weighted team average based on total “points” per runner on the team.  Remember when you registed and you had to select a goal for the MudRun?  Yep, that’s what we used.  This was mostly to use as a tiebreaker where needed.

Basically each region has an equitable starting position to compete for The Paw. Any arguments and speculation should be finally decided in the arena.

While this might not be the best way, its how it was done, and it all should work out just fine.

SO The best part about this is IF you don’t like where your team is, Here are the things you can blame instead of ganging up on YHC:

  • Blame your Regional Q for giving you a Regional Seed than you think should have been better.
  • Blame your Region for not bringing more Pax to the dance.
  • Blame Yourself for not paying attention when you registered (by selecting “Simply Survive the Leatherneck” if you really meant to select “Serious Contender For the Busted Paw”).

With that said HERE are the Starting Times (and remember if you are part of F3 then every last one of you has a “priority starting time”)!



Below is the Individual Registed Runner List (with the Teams they belong to):

F3 Nation Individuals per team

PDF Version-Individuals per team

Blood Clots…Bones Heal…Sweat Dries…Pride is FOREVER!


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