F3 Gastonia

Fitness, Fellowship, Faith

Tag: #PrisonBreak #folsom

Where is everybody?

Well, being Halloween and the fact that HIPAA had pre-blasted his Halloween Q extravaganza, YHC didn’t expect a large turnout for PrisonBreak. The fact that no one showed up obviously meant they all must have posted at SnoBalls for Hipaa’s Q. After further investigation, it was concluded that only 1 of our PrisonBreak regulars actually posted there. That being said, as Site Q, I posted for my AO.


I ran some 1 mile intervals. I’d mosey a mile then mall walk about 30 seconds controlling breathing,  then run again. YHC has been trying to get his 5k time under 27 minutes. Not being a runner per say, I’ve put that goal out there to work towards. Baby steps as I see it.


I prayed for all the fartsackers to post Folsom Thursday.

Defining EH

This was a rough morning for YHC to head out to Folsom for the infamous PrisonBreak session. The new blood pressure med has me feeling a little more tired than usual. Anyway, no better way to beat it is to go push tha rock. I roll into the AO to see Hacksaw truck parked next to another unknown truck. Apparently the owner is Folsom material, showing up day one in a truck. Looks like those 2 were off early. Just to throw this in, Hacksaw is the Wrestling coach at WC Friday Middle School. This PAX has down something unheard of around Folsom. He EH’d his wrestlers to start posting on Saturdays with him. He has already incorporated exercises learned from his time in F3. These guys came out in a crowd last week and worked their butts off. So, whether he knew it or not, he was EHing the boys fathers vicariously through them. In response, the unknown truck belonged to a dad of one of Hacksaws wrestlers. Amazing how simple. There’s the background, now here’s the BB.



All OYO take off on a run. There were no ruckers this morning, even though a few Folsom regulars has commuted to the night before on our GroupText. That being said, all put in a few miles and returned to start. The FNG has took off for work prior to a naming ceremony, but he will post Saturday for the special event.

announcements: Xmas Town 5k(if not registered come out and help out and support Speed For Need), Convergence Nov 11 at the Yank, look on Twitter for Charlotte Marathon to sign up and volunteer at the F3 tent during packet pick ups on Nov 2. There are many time slots available so come out and lend a hand.

Prayer requests lifted up

Thanks for the opportunity to Q, and especially the same for being Site Q for PrisonBreak. Not being a big time runner, when I was asked if I was interested, I was hesitant. I’m glad I took it because it has pushed me to get out there and work at getting better at it. Thanks for all the sarcasm Folsom brings. It wouldn’t be Folsom without all you douchebags. I’m driven by you guys daily to push myself and to build stronger relationships.(not what you think)

MW out

F3 Dad’s workout and Coat Drive

One year ago we met at Martha’s House picnic shelter #1 and encountered a cold snap and rain, making for a memorable F3 Dad’s event.  What was supposed to be a kid friendly beat down and then an ice cream social turned out to be a frozen workout and hot chocolate fest.  It was awesome.

And now we are set to do it again.  There may need to be game time adjustments but here is what you can count on.

WHO:  F3 Gastonia and their 2.0’s (This is also a great time to EH that guy whose kid plays on your kids team)

What?  F3 Dad’s beadown for you AND your 2.0’s, followed by fun and fellowship and some sort of reward for the beatdown  (ice cream?  Cocoa?  Carrots? (40 day challenge is going on now people))

Where?  Picnic Shelter #1 at Martha Rivers Park (the first one beside the sand volleyball court)

When?  Sunday, November 11th 1500-until….(3PM-)

Bring volleyballs, frisbees, footballs, soccer balls, boomerangs.  Hipaa….Kid friendly pain lab option?

If you want to Q 10 minutes or so let me know.  If your 2.0 wants to Q part of the workout, let me know.  If you want to Q the games let me know.  If you want to Q the ice cream,  hot chocolate bar, or Smores let me know.  YHC and ShortSale are Q’ing the Convergeance at the Yank the day before so we may do a kid friendly tag team beatdown.  Who knows?!

I will send out an update based on weather in the near future.  I will ask for items at that time.

There may be one additional F3 Dad’s event at the Chutes at Crowders Ridge again this year.  Unfortunately, they aren’t doing Sunday nights.  We could do Friday or Saturday nights.  As busy as December seems to be on the weekends I may plan this for January.  Check my twitter for a survey and weigh in.


***If you have an extra coat that you don’t use or your 2.0 has outgrown and wish to donate it to a needy child or adult, please bring them to the workout or drop them off to the site Q at any workout.  We have identified 40 kids living in just one hotel and we will be collecting coats for them in the next few weeks. Thank you in advance.

I look forward to seeing your 2.0’s smiling faces.




MW’s Jacked up Tag

Well, as you all may know, YHC broke his leg about a year and a half ago. Since then, I’ve had some minor setbacks and complications. That being said, Folsom being relentless as they are, had a Twitter account setup for “MW’s Jacked Up Leg.” Moving along, i sold my F350 truck since I no longer needed it and bought my dads company truck. My dad has some medical issues which validate the need for a Handycap License plate. Now that the back drop has been set, let’s move along to the WO……….I roll into Folsom running a little behind which is not normal of myself. Rather than backing into a spot, I pulled straight in.(this is where I messed up). So, looks like we have a great group, so let’s get it started.


13 PAX total on this episode of PrisonBreak. 12 ran while 1 mall walked. Montross is back at it slowly and on the mend. After a few miles and a bathroom break(myself), we finish up at start.

so…….as we circle up for some COT, Roadie feels the need to point out my afformentioned license plate. Which escalated into yet another continuation of the Leg saga. Therefore, that was the topic of discussion on GroupMe for quite a while.

Prayer requests lifted

YHC took us out in prayer.

Its an honor to be asked to be the Site Q of PrisonBreak. It has truly motivated me to get out there at least 1 more day to workout. Thanks to y’all Folsom PAX who continue to bust balls that pushes us to post and be accountable.


We All Ran………Again

ÔnWell, I have to admit, I also can be slack with posting a back blast in a timely manner. That being said, the following is what took place during this past Wednesday’s Prison Break session.



looks like there are no ruck packs laying around, so this must mean all PAX are running. After quick watch adjustments by all, we take off to log in a few miles. Return to start to socialize until all PAX had returned.

announcements: JJ 5k, Soldier Suicide runs next Saturday


YHC took us out in Prayer

thanks for the opportunity to Q. Way to push men.


Why Run?

It was another humid morning to start out in the Folsom gloom. The PrisonBreak attendance has been pretty darn good since the AO started and today didn’t disappoint. I’m sure the reason behind this phenomenon is due to the HIMness of the site Q………….or……….his leg.  The Folsom AO started about 2.5 years ago and the amount of running per WO May have reached a total of .5-.75 miles. Which sucked then. For some odd damn reason all of a sudden Folsom decides .5 miles is not enough and it’s gotten carried away to where Folsom hosts 2 running AOs a week! Then, some started with the XmasTown 5k, then the first CSAUP relay, more 5ks, another CSAUP relay and now, some are talking about the P200!!!! What has happened to ole school Folsom? Anyway, cars are rolling in, yes, cars. The Folsom brand has made such a stamp out and about the Gastonia region that not just the stereotypical truck driver posts nowadays. Enough of the chit chat. It’s 5:30 and WomanLeg is not present.


All PAX ran, moseyed, mall walked, or jogged this AM for between 2-5 miles give or take. Some left early and some left late.

Announcements LaborDay Murph at Martha’s

YHC took us out in prayer

It’s an honor to Q and be the site Q for Prisonbreak even though I’m not a “runner.” I hate running, but for some dumb reason I continue to perform said dumbness.

MW Out

Lone Rucker

12 HIMS fought the sack and NES to hit Prison Break this AM. All were well rested and ready to log some miles. Look, Hacksaw brought in an FNG. After several weeks of running Wednesday’s, YHC switches it up to ruck. To my surprise, I was the only one who performed said work. 5:30 hits

brief disclaimer (Hacksaw has already filled the FNG in)



All but myself ran while I rucked. Nothing really out of the norm on this particular morning. After all were satisfied, we meet back at start.  Welcome Stripes(Kyle Haywood)



YHC took us out in prayer

We Ran

YHC was looking forward to PrisonBreak this AM. Running, or moseying for me, is one thing I can still do while the shoulder is injured. Shut-up Folsom. Anyway, moving along, 5 HIMS posted to run. Apparently the so-called “Chief”, Allen Tate, and his entourage were too comfy in the fartsack to attend. SMH. Sister Act arrives shortly after myself and takes off for EC about 5:15.  5:30 hits and the rest take off. No ruckers this morning. Good to see Blart out there. One day I’ll keep up with him the whole route. After about 1.5 miles, Sister Act breezed by as if floating on water. “If only I were 50 pounds lighter…..”. Anyway, all arrive back at start after putting in some miles.


Announcements; Snowbird registration(link is in a PreBlast), CSAUP relay coming soon, runs happening all the time, get involved

COT Prayers for our families, country, and those who didn’t make it out

YHC took us out in prayer

Always an honor to Q.  Thank you for the opportunity to lead PrisonBreak. I’m not a runner or true rucker per say, but the responsibility and obligation has pushed me to get better at it. I know the Folsom PAX will bust my balls later, but thanks to those fools, I’ve been pushing to post and do what I can do with the injuries I have. Without the trash talk and apparent love those guys have for me, I’d just be in “that dark place” ignoring the hand reached out to bring me to the light. (Little Folsom inside shenanigans) I keep hearing from other AO PAX how special the Folsom group is and the image of F3 it brings. I believe it’s not just happening at Folsom, but throughout the Gastonia region. I encourage our region to continue to grow in our fellowship and relationships among one another. The stronger the bonds within our AOs are, the stronger effect we will have in our communities to build more leaders!

MDub Out

PrisonBreak BB

11 HIMS post at the Folsom AO for some PrisonBreak work.



Miles were logged

Times up



Good  work men! Good to see more PAX out there working to get stronger in the run/ruck areas!

© 2018 F3 Gastonia

Theme by Anders NorenUp ↑