F3 Gastonia

Fitness, Fellowship, Faith

Tag: Snoballs (page 1 of 4)

Guess What Day It Is……

Hump Day!!!!!

1 Showed for the EC but 13 showed for the main event. It was 5 degree’s warmer than expected so I think that is some good news.

The Thang:


Roxanne was played. Merkin for every Roxanne, Plank Jack for every Red Light. The entire song is hard to complete and is a good way to measure your progress.

Mosey to Gaston’s Hill

SSH while we wait on the Pax.

Every mailbox on the right 10 Merkins. I believe that is 16 mailboxes.  160 Merkins. (After Roxanne, that was pretty tuff)

LBC’s while we wait on the Pax.

Every mailbox on the left going down the hill. 10 Gorilla Humpers. Whoopee taunted me on the way down.

Mosey around to the parking lot wall at Food loin.

Wall sits, hands in the air for a cadence count march. Whoopee added vocals to the count like we were in the military. The last line was “Gastone is a stud that we love”

Run to the top of the hill and back to the wall.

Shoulder taps to 10.

Top of the hill and back.

Shoulder taps to 15.

Top of the hill and back.

50 of each. Sumo Squats, Monkey Humpers, Squats

3 laps up hill backwards. Whoopee and Defib sprinted backwards up the hill on the last set. It was close but I think Whoopee won.

Mosey behind building to the back of the old Harris Teeter.

Everyone on the railings to make a tunnel. Guy at the top bear crawls to the bottom and gets back up on the rails. Rinse and repeat twice.

Mosey over the wall out the street and get back to the start just in time.

The Moleskin:

If anybody has not noticed Timeframe has entered a different realm and is kicking butt and looking good. He looks to be the next beast forming in the Gastonia Pax. Good work Timeframe keep up the good work and push that Jester into a corner.

Next, Wattsup continues to impress with his push and desire for the betterment of himself. We all notice and you help push us all when you do it the way you do.

This morning was chilly but we are close to an end of the cold and hopefully a break in the rain at least some. Turtleman has some weird 30 degree rule that he will not show, SV.

March 30 Convergence at Folsom, should be fun.

Lattini Run 8K March 30th.

Community Run 5k April 13th. Sign up you can do it, even if you don’t think you can.

May 5th, The Summit. Hike from base camp to the top of Mt. Mitchell and back down.  5.5 miles up and then back. 7:30am start time.


Gastone Out!




SA brought the heat…

10 Men Showed for a Snoballs Special.

The Thang:

SSH, etc, slash warmup


We did some legs, and some more legs.

We ran up a hill backwards

We worked arms

Then did abs.

The Moleskin:

Good day, I don’t remember all of my workout but my BB is posted. SA police can stop calling me every day.

Gastone OUt

Wrecking ball of hurt!

The theme for today’s workout was in celebration of my son’s 11th birthday. We started with a quick warmup of side startle hops, merkins, burpees, and lbcs. Took a quick mosey to the park and stopped every light post to complete an exercise (monkey humpers, gorilla humpers, merkins, CDDs, and burpees). Next, we did 11s with flutter kicks and lbcs.
After that, we split into two teams of 6 and did a relay race. The winning team got to choose the exercise and the amount of the losing team. The first race ended in a tie, and being the hard working men we are, it was decided one team would choose the exercise and the other team would choose the amount. After the first race, we did Freddie Mercurys, and after the second relay we did Moroccon nightclubs. We continued our stroll through the park with a quick mosey to the hill where we continued our theme of 11s with exercises at bottom and top of the hill. Once we knocked out the hill work we mosey-ed back to the finish. A great work for all.
Thanks for allowing me to lead.

UNO Numero Dos

When YHC signed up to Q at Snoballs, he’d forgotten that a fairly significant game would be taking place that evening. YHC thought a game-themed workout would be appropriate. Although the mumble chatter would be fierce for a Blue vs Blue Q, it was necessary to keep it somewhat civil and avoid a rivalry-based beatdown (However, that beatdown would come later that day). What better way to bring all fan bases together than with a game of UNO.

The forecast of rain may have kept some away, but YHC arrived to find several PAX ready to go. 0530 let’s do it.

Short disclaimer

The Pledge

SSH x 15
Merkins x 15
Imperial Walkers x15

Mosey to the building between the baseball fields at the Martha’s.

Here’s how it works… Each color is an exercise. 1-5 multiple number by 10 to get exercise count. 6-10 multiple number by 5 to get exercise count. Reverse, Skips, Wild, Draw 2 and Draw 4 each have their own exercise. Seven cards are dealt face down and revealed one at a time.

Round 1:
Blue = LBC; Green = SSH; Red = Plank Jacks; Yellow = Squats; Skip = 20 Flutters IC; Reverse = 20 Monkey Humpers; Wild = Bear Crawl around the building; Draw 2 = 5 Burpees; Draw 4 = 10 Burpees

Inevitably, there is always one hand that is dominated by the same color. We got that out of the way in Round 1.

Hand #1
Green 5 (50 SSH)
Green 10 (10 SSH)
Green 3 (30 SSH) (These cards were shuffled)
Blue 4 (40 LBC)
Red 8 (40 Plank Jacks)
Yellow 2 (20 Squats)
Red Skip (20 Flutters IC)

Mosey around the outside of one of the baseball fields. Back for Hand #2

Round 2:
Blue = Big Boy Situps; Green = American Hammers; Red = Mtn Climbers; Yellow = Merkins; Skip = 20 Flutters IC; Reverse = 20 Monkey Humpers; Wild = Lunge around the building; Draw 2 = 5 Burpees; Draw 4 = 10 Burpees

Hand #2
Blue 7 (35 Big Boy Situps)
Green Draw 2 (5 Burpees)
Yellow 7 (35 Merkins)
Yellow 6 (30 Merkins)
Green Reverse (20 Monkey Humpers)
Blue 5 (50 Big Boy Situps)
Draw 4 (10 Burpees)

Mosey to the picnic shelter

Round 3:
Blue = Step Ups; Green = Dips; Red = Long Arm Crunches; Yellow = Sumo Squats; Skip = 50 Moroccan Night Clubs IC; Reverse = 20 Monkey Humpers; Wild = Diamond Merkins; Draw 2 = 5 Burpees; Draw 4 = 10 Burpees

Hand #3
Blue 3 (30 Step Ups)
Green 6 (30 Dips)
Red 9 (45 Long Arm Crunchies)
Blue Reverse (20 Monkey Humpers)
Draw 4 (10 Burpees)
Wild (10 Diamond Merkins)
Green 5 (25 Dips)

Short mosey around one light post in the parking lot. Back for an abbreviated hand using the same exercises as round 3. At this point, the wind started picking up and blowing the cards around. I believe I was able to get the cards back in the correct order.

Hand #4
Blue Reverse (20 Monkey Humpers)
Red 9 (45 Long Arm Crunches)
Yellow 1 (10 Sumo Squats)

During this last hand, there were groans about another round of Long Arm Crunches. I shared the Turtleman wisdom from earlier in the week about work in the winter and reward in the summer. That was met with the reminder that Turtleman was not present at this particular workout. To which, YHC had nothing.

Mosey back towards Pelican’s. Stop along the way for some IC exercise that I cannot remember at this point.

Mosey back to Pelican’s. Two quick rounds of Mary and then time was called.

Mt Mitchell outing (May 5th)
Latini Memorial Run

Prayer Requests
Big Pappy
Gastone’s father
Mason’s birthday (T-Square’s 2.0)

Prayer to close it out.

Welcome FNG Tombstone.

Until next time…

Day 4 – HIPAAPALOOZA – Déjà vu

HIPAAPALOOZA brought out the Pelican’s SnoBalls shaved ice treats on this warm, 22 degree, morning. So far, the festival has been amazing with many PAX returning & wanting more. Some have felt they have been here before, even though this is the first of many HIPAAPALOOZAS. This is now the middle of the week. Mental and Physical exhaustion is starting to settle in, but we remain strong and keep pushing the rock!

Today’s Groupie (To be a groupie you need to have posted 2 or more time during HIPAAPALOOZA):

Watt’s Up

Disclaimer – No FNG’s


MNC – 20 IC

Randy’s – 20 IC

Merkins – 15 IC

Imperial Walkers – 15 IC


Mosey (safely, there is Ice) to just past the Turd Shack. Find some grass or pavement for this next routine.

My son is into Marvel right now so let us do a little themed segment.

Captain Thor – 1:4 – 10:40

Iron Hulk – 1:4 – 10:40


Next up:

Count off by two’s. OK, now 1’s partner with 2’s?? I guess there was an easier way to do this.

Bear Crawl 1-2-3

TONS of mumblechatter about this one. Apparently Turtleman did this exact same routine on Monday. It is like Déjà vu. Good, that means you should be pro’s at it by now.

Bear Crawl 1-2-3 with Merkins, Squats & LBC’s


Mosey to 1st Island (No not our Island, the Island in the parking lot) – 1 Burpee

Mosey to 2nd Island –  2 Merkins

Mosey to 3rd Island – 3 CDD’s

Mosey to 4th Island – 4 Burpees

Mosey to 5th Island – 5 Merkins

Mosey to 6th Island – 6 CDD’s

Mosey to 7th Island – 7 Burpees

Mosey to 8th Island – 8 Merkins

Mosey to 9th Island – 9 CDD’s

Mosey to 10th and Final Island – 10 Burpees

Mosey or Jailbreak for some, back to start


Announcements – CSAUP, Rooster, Mt. Mitchell May 5th

Prayer requests

YHC took us out

Thank you all for the support and encouragement. Sorry I had to repeat a routine you already did this week. So far, it has been great to reflect on the accomplishments this week. It is neat to see how this week of Q’ing is tying into this week’s Q Source about “Preparedness”. I encourage you all to continue with Q Source weekly either meeting every Sunday, listening to the 43feet podcast or reading on F3Nation.com.









C’mon Man, Its not that cold

It is 5:30am and everyone is there, and sadly there are only 6 HIM’s. Why you ask?  Either they were fart sacking or scared. It was 34 degrees, and at some AO’s that is a heat wave.

We say the pledge then get started.

SSH (20 IC)

Whoopee breaks off to run and the rest of us mosey down Riverwood Pkwy to Gastone’s hill. At each street light that is working we perform 10 squats. When we arrive at Village Ridge Drive I thought of a brilliant idea. Lets sprint up the hill and perform 20 merkins at the top. Definitely regret that halfway up especially with the weighted vest on, some day others will follow.

We mosey back down the him and make it over to the PVA at Dollar General and knock out two rounds of 10 Derkin with shoulder taps and dips.

Mosey to the Food Lion lot and check the integrity of the brick wall with a 1 minute wall sit.

Onto the old HT parking lot. We are going to do lightpole suicides.  We started with 10 squats then ran to pole 1 for 20 squats and back to start for 10 squats. Ran to pole 2 for 30 squats then back to start for 10. Ran to pole 3 for 40 squats and back to start to finish with 10.

Then same concept with Burpees, but with 1, 2, 3, and 4 instead.

Lunged to next row. Then one at a time we did single suicides and your last leg was against the HIM next to you. That was to push each other. More lunges and more sprints.

Onto the wall for some dips and derkins then back to Snoballs for 50 LBC’s with Whoopee.

Announcements: Whoopee is starting a low impact Ruck site on Thursdays at 0530. Here are the rules. Bring something heavy and Ruck.

Prayer request: please continue to keep my father in your prayers. He is getting stronger but a long way from back to normal.

And I want to extend mad props to What’s Up. He is down about 10-15 pounds and every time I see him post he gives it 110%. Keep pushing the rock!!

Jumble Khatter 2

Thank you to Cap’n Stubbing for swapping Wednesdays with me.  It was a big help bro.

This morning was a cold one with a forecast of ice fog.  A good showing of some great men showed in the gloom.  I did not see any of the forcasted ice fog but I did see lots of steam from guys who have been pushing the rock.

A shout out to JK2.  He was on fire this am with the mumble chatter.  Well done bro. It was inspirational.

A shout out to What’s Up.  Way to push.  Good work man.

A shout out to FNG Rio.  Welcome.  Way to push.  Nicely done.



The Thang:

We worked out and got stronger, pushed the rock, encouraged each other, a little friendly ribbing was in there, and there were a few moments of pure support.  Great stuff.

Named FNG Rio.  Welcome him when you see him.


Rice and Beans — get with Anchorman

Late March is a moving date for family — JK2

Gastone is working on putting together a hike up Mt Mitchell.


It was an absolutely perfect way to begin the day.  You guys as always make it such.



Lights Out and back on again

18 came out to Snoballs for a nice 50 degree morning.


The Thang:

15 SSH

10 Merkins

15 Imperial Walker

Mosey to edge of baseball field.

Catch me if you can. Partner up. Partner A runs, Partner B does 5 Burpee’s then runs to catch up with A. Once caught A does 5 Burpee’s. Rinse and Repeat until we are back to the start. (Island had to work hard to catch me)


Partner Derkins 10 at the top and 3 lights down one partner on his back holding the other guys ankles. Kick your legs up and partner pushes down in different directions. Start with 1 each.
Repeat exercise until the counts are switched

Mosey to Picnic Shelter.

20 Dips in Cadence

10 Derkins

10 Incline Merkins

15 Dips in Cadence

10 Derkins

10 Incline Merkins

10 Dips in Cadence

10 Derkins

10 Incline Merkins

5 Dips in Cadence

10 Derkins

10 Incline Merkins

10 Dips in Cadence

Mosey to first light pole stopping at each pole for an exercise.

10 Merkins

10 Merkins

40 Monkey Humpers

50 Sumo Squat Jumps

50 Calf Raises

50 Squats

10 Diamond Merkins

Mosey back tot he finish.

The Moleskin:

A whole bunch of HIM’s out this morning. People were all getting it in this morning and what a great crowd. Keep it up and keep on posting people. Let’s double those numbers. Headlock Gastonia!!!!!

Prayers for Stonecold’s Dad, and many others.

Thanks as always for allowing me to Q but I don’t mind if you keep me from it.

Gastone, 2019 has arrived. Boom

Rocks and Goals

12/26/2018 Snoballs
After posting at Snoballs last week, Gastone asked for Q’s so I jumped on the after-Christmas Q to motivate myself to keep posting. I figured a very light crowd but 12 strong fought the urge to fartsack so here we go. Welcome to F3 Greensboro’s Jigawatt, Kevin Bogacki in town for the holidays.
Warm Up SSH x 15 IC, Hillbillies x 20 IC, Low Slow Squats x 15 IC.
BLIMPS with a run between.
Burpees 10 OYO, run down to Martha’s picnic shelter
Lunges 15 Each leg, run about 0.25 miles around track.
Imperial Walkers 20 IC, run about .25
Merkins 25 IC, yes I said “In Cadence” Sister Act, so you can call them since you like to talk so much, run about .25
Plank Jacks 30 IC, Soon to be groom Gold Digger called these for me. Run about .25.
Squats 35 IC, modified to 20 for time and Q’s tired legs. Run up to the rocks near the bank.

Select your rock. Curls x 30, Chest Presses x 30, Shrugs x 30, 2 Sets. Running out of time.

Reducing Time Sprints. Ran out of time but we got a few sessions in.

Mosey back to the flag.

Throughout our workout, I was discussing Goals for 2019. I encouraged each man to think about setting goals for all 3 F’s. Make them difficult but attainable. Focus on “accelerating” this year instead of decelerating.

Prayer Requests – Stroganoff’s friend’s family, Gold Digger’s Wedding.
*NMM – Thanks to Stroganoff and Slaw for staying with the six today and encouraging him. That is one of the best things about F3. Stone Cold wore the weight vest throughout, Tclaps! Oompa was hanging with us even with a hurt knee! Great to see Dirt on this side of Gaston County. Gold Digger, Sister Act, Defib and Jigawatt were pushing the pace today. Keep posting Cheesehead! Nice work!

Q 101: Section 3, #2

If you look on the F3Gastonia website’s cover page, along the right side you will see a link to the First Time Q – kind of a “what to do” list. This isn’t only for first time Q’s, it’s for anyone to reference. So after crawling out of the fart sack for a mid-week appearance at Snoballs, I earned some credit, especially with all the running we did. I gave the Q ample time, well exceeding the Folsom 30 minute guideline and the more standard 24 to 48 hour time period. But before I reached Sister Act’s one month rule, I had to act. As you will read in the December newsletter, backblasts are more important than the individual accolades of the Iron Skillet (congrats to Broke btw). Backblasts tell the F3 Leadership how many men are posting at the various AO’s. We can understand if an AO is struggling or thriving. Site Q’s can study the names to know who is posting regularly and who might be falling back to the sad clown couch – it happens when the mornings are below freezing. So with that, I’m happy to memorialize the epic beatdown by Island. Here is what I recall…


Warm-up (can’t remember exactly, maybe three or four exercises)

Island then announces “let’s mosey…” Now recall that Island got his name as a former college defensive back and even a few years removed from those grid-iron days, he has the quicks. I’ve even witnessed him out sprint Defib. Of his prior Q’s, we typically do some sprint work. but on this cold morning, we kept going. Once arriving at the old Harris Teeter, site of many F3 beatdowns in the open parking lot. Only we kept going prompting Hushpuppy to groan “oh, he meant we’re running to the new Harris Teeter…” and we did, on up the inclined hill, covering about a mile in all.

Upon arrival, Island announces ‘now it’s time for some sprints…’ We did suicides across the parking lot, covering three different distances, doing three different sets with a brief rest in between.

To break it up, we gather into groups of 2 and one group of 3 (me, Gastone, and the Q) for his version of Rock/Paper/Scissors. The winner does squats while the loser runs a distance of the winner’s choosing. Gastone and I won 2 in a row and Island went about 50 yards and back, as did most other teams. When I lost round 3, Gastone challenges me to run around the building – really? the building? ok, I’m off.

Several minutes later I return and we do more sets of suicides. I stare at my watch praying for time to beat Island, at least for a few rounds. Finally he announces it’s time to head back to the AO, thankfully most of the return trip is mostly downhill. Once everyone gathers in the parking lot, we have time for PAX choice of MARY, going around the circle for mostly ab work.

COT – prayers for various people and things

Moleskin – Most PAX don’t roll out to a bootcamp mentally prepared to run 3.5 miles, but that is what we did. Even Qweesh could have handled this one with is soccer arms. Despite Island not posting a backblast, don’t be like Turtleman and “cold-sack” (apparently his weather threshold is mid-40’s), otherwise you missed a great workout by a man that has the most fashionable socks in all of F3 Gastonia. But the next time I have to write a post-backblast, I’m not running around the building.

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