F3 Gastonia

Fitness, Fellowship, Faith

Tag: The Black Knight

A “Long” run back

8 men showed for some time with Gastone. Strognoff told me he must leave by 6am. It was chilly and it was drizzling.

The Thang:

20 SSH

20 Imperial Walkers

5 Diamond Merkins

Mosey to BB&T for a small break at 10 Diamond Merkins

Mosey To Robinwood School under the long cover path.

Partner Up in the middle.

Partner A run to the end and do 20 Squats while partner B runs to the other side and does 20 Squats. Then back to the middle for 1 parnter Merkin. Squats are constant but partner Merkins grow all the way to 11.

At this point Stroganoff said in the most pitiful voice and maybe with a tear “I guess I will leave now since it is a mile to run back”.  We all agreed that it almost made us feel bad for him, it was a moment.

Then we got back to work minus 1.

11’s with a patner. A and B run to the opposite sides and do 10 Dips back to the middle for Partner Derkins 1. Rinse and repeat until the number is flip flopped.

6:09 at this point so we began our great journey back to the start. Whoopee and Someone else went back for the 6.

The Moleskin:

We accomplished over 3 miles with our workout and we felt the workout as well. So I would say we all had fun.

Time for everyone to pick up some Q’s. Although, I have fun doing these Q’s it really defeats the purpose for me to do them. Be ready for more of a push on Q’s over the next 3 weeks. I should only see the schedule about once every 2 months if all are being diligent.

Whoopee made an announcement about a Marathon Rucking event. I believe he wants to do this at Table Rock or some crazy location, that would be perfect then.

Prayer request for Drone, US President, and the world.

Gastone Out!



My Pleasure

Gastone made a call to the PAX Sunday evening to take over Q for The Black Knight Monday AM due to him being “sick”. I informed him it would be “My Pleasure” to take the Q. All honesty one of the main reasons I wanted to take the Q was to ensure that no one else would take it and do some crazy long, exhausting leg workout after running in the CSAUP on Saturday. My legs are literally still on fire from that, but IMHO well worth it. I immediately went to work on a quick weinke, and here is how it went:



15 – SSH – IC

100 – Moroccan Night Clubs – IC  (We did 100 IC because I called JK2 out when he said “I bet we won’t do 100!”)

Mosey to Martha’s parking lot

The Thang:

Before we started I told the guys a couple of things:

1) My legs were shot so we will focus on upper body (Pretty sure I got an Amen from JJ and Defib on that)

2) That we often neglect biceps in our workouts and that I wanted to throw some into the mix

Let’s begin:

We are working the length of the parking lot changing exercises at each island

  1. 15 Pseudo Planche Merkins – IC (Heard the grunts on these)
  2. 10 – Diamond Merkins – IC
  3. Crab walk about 20 feet
  4. 15 – Mini Dips – IC
  5. 15 – Mike Tysons – IC

Round 1 done so we circled up for a Circle Burp. Everyone planks while 1 does a burpee. When person ends burpee next person goes. We went around twice.

Rinse and repeat

Mosey to picnic shelter for some “Dippin’ & Dabbin'”

  1. 15 – Regular dips – IC
  2. 20 – Derkins – OYO
  3. 15 – Bench dips – IC

Mosey to pull-up bar. Again with trying to work some bicep exercises in we are going to do chin-ups. everyone lineup and plank while person 1 does 5 chin-ups. Next guy goes til all finished. That was fun so let’s do it again.

Mosey back to picnic shelter.

Everyone grab a pole for some bicep rows and do 50 OYO.

*DisclaimerI did not get this exercise from the Paper Doll Lounge, although Defib looked like he really, really enjoyed this. You know he be strippin’ in the evenings!

Mosey back to start for 1:42 of flutter kicks to the “My Pleasure” song by Jaron Myers.



  • Community Foundation Run 9AM 4/14
  • Operation Sweet Tooth Run 4/21 (Virtual Run Rankin Lake?)
  • T-Shirts – https://f3.mudgear.com/pages/regional-gear

Prayer Requests

JK2’s friend

Humboldt Broncos Junior Hockey team families and Saskatchewan community

JJ’s congregation member Linda Arnette recovering from cancer removal survey

Squirt took us out

Hard work by all of you this AM, way to push the rock!! Thank you gentleman for allowing me to serve you this morning, it was certainly “My Pleasure”! #Blessed




A great Monday

It was 5:30 and we said the pledge.

After a short warm-up of 15 SSH IC, we moseyed to the park and gathered at the bottom of the hill next to the picnic shelter near the soccer fields.

We paired up and instructions were given.  P1 would run up the hill while P2 performed the exercise.  50 Burpees, 100 SSH, 150 Merkins, 200 WWI’s and 250 Squats.

Then headed to the picnic shelter for 15 Derkins, 15 Dips, 20 Derkins and 20 Dips.

Walked to the parking lot and did lunges, then sprinted, lunges and backward run to the end.  I heard a train whistle at some point so 5 burpees for everyone.

At the gate we did 50 LBC’s and moseyed to Snoballs and did 50 more.  Gastone led 25 Flutter Kicks IC.  15 IC Merkins and last but not least 15 Bobby Hurley’s.


My pleasure to lead this group.

The Gauntlet

13 men started the week off the right way. 5 of those showed a little early for a little extra credit.

The Thang:

SSH 40

Merkins 10

Mosey down the road and to the back entrance of the park.

50 LBC’s

Plank for 6

Mosey to the middle soccer field.

Plank for 6.

Middle of soccer field 1 Burpee, run to sidewalk and 10 Squats, Run to top of hill for 10 Get Ups.

The squats are a constant everytime you pass the sidewalk. The Burpee’s and Get Ups are repeated until you reverse the number, 11’s.

Picnic benches while waiting on 6. Some guys were ahead of me doing LBC’s.

40 Flutter Kicks on my count.

50 LBC’s

Mosey back to start because we are out of time.

The Moleskin:

Good morning and everyone worked hard including me. Boudin is a beast, this guy is killing it all the time. Kudos. Davinci, it was good to have you back in the gloom. Whoopee finished the hard part and headed out to make work.  Finishing the workout is one thing but finishing with good form makes it even harder.

Prayers for Belmont Abbey student and for Hushpuppy’s son who is starting to date.

Iron Sharpens Iron, who are you going to sharpen today?

It was an honor and always is,

Gastone Out!

Arm day

The biceps are often neglected in a Gashouse so I wanted to get them worked in.

Disclaimer, I suggest you go home and go back to bed.


Warm up: Moroccan night clubs, IC x 30

Appalachian Americans, IC X 10

low slow Merkins, IC x 5

Mountain Climbers

Whoopie, Boudin, Woody went off to ruck somewhere, and the rest of us mosey’d on.

Mosey down Neal Hawkins, into park, around clubhouse, down to play ground.  It was taped off, but we were daring and jumped the tape.

Partner up, do 20 pull ups of some sort, while partner does 10 crunches from the plank position with feet in the swings.

alternate, and repeat for 4 sets total.

Repeato but exchange merkins for pull ups.

Mosey to back corner of park, wait for 6 (might have been me), 10 count, and 5 burpees on your own.

Mosey out to well lit street and Easy Rider called whisper cadence for some Rocky balboas, x15 ic.  We were all quite so we didn’t wake the neighbors.

mosey to top of hill, 10 count for 6, then mosey some more to lit turn off where there just happened to be some Q-pons (blocks).

partner one did curls while partner 2 did planks and Merkins.

15 count of up/down, curl the block, Merkin.

Hold at top for 10 count, hold at middle for 10 count, hold at down for 10 count, hold back at top for 10 count.

switch and repeato. Thanks to Stroganoff for the cadence

switch and repeato

switch and repeato.  Thanks to Hippa for the cadence

Mosey back while carrying the blocks.

Chest press IC x 10

Flutters x 20 ic

lbcs x 20 ic

twistie, ankle slappy things x 15 ic

Freddy Mercuries x 20 IC.


Announcements, sign up for Csaup, 2nd F at Growlers Thursday eve for drinks and basketball, Some other stuff

Prayers, not a lot of prayers this morning.

COT, Thanks for letting me lead.



40 Year Old Virgin…Q

14 HIM showed up at The Black Knight for YHC’s VQ beat down. I really do not think many expected this intense of a workout from a VQ. They probably thought this would be a light day, HAHAHA. I must admit I was completely stoked about it since the day I requested to do it. Was I Nervous? Indeed, but bet your butt I had the best support all around from the F3 Gastonia PAX that helped me build my confidence up. Creating the Weinke was really fun, I mixed a little of Stroganoff’s workout from the first time I ever posted at The Black Knight along with something that I’ve never done before.


All veterans present. No FNG’s so no disclaimer


SSH x 15 (IC) – So my lips were frozen and I was slightly tongue twisted. I had an issue pronouncing Side Straddle Hops.

Don Quixote x 10 (IC)

Moroccan Nightclubs x 50 (IC) – slight mumble chatter from Gastone. Previously he kept telling me the hardest part of Q’ng was keeping count. However I had no issue walking up to him on a few occasions, whilst doing MN IC, letting him know my count was on point.


The Thang:

Mosey to Martha Rivers and upper soccer field

Round #1 – Line up on the side of the field facing the short side and let us begin.

Sprint to other side followed by 10 CDD’s – 20 Bobby Hurleys – 30 LBC’s – Plank for the six

Rinse & Repeat 3 more times

Round #5 – I added a second set of reps

Sprint to other side followed by 10 CDD’s – 20 Bobby Hurley’s – 30 LBC’s – 10 CDD’s – 20 Bobby Hurleys – 30 LBC’s – Plank for the six

Repeat one more time for a total yield of:

80 – CDD’s

160 – Bobby Hurleys

240 – LBC’s

Mosey to the parking lot of Martha Rivers

Gave the PAX a brief backstory of YHC. Told them before I moved to NC that I lived in Albuquerque, NM for a few years. I then asked the PAX if they knew what famous highway ran through the land of enchantment. T-Square correctly identified it as Route 66. So yep, we are doing that exercise next!

Route 66 #1 – Burpees

HushPuppy reminded me of the time, which was 6:05. We got time!

Route 66 # 2 – Squats – Gastone, next time you say, “That’s something I can do”, trust me I’m going to Omaha to something you can’t.

Route 66 # 3 – Mike Tyson’s

Looked at my watch….6:15. Jailbreak back to Snoball’s

No time for MARY


Announcements: From Gastone –When posting your BB, remember to tag your workout AO on the right side of the web page.

Prayer requests: Easy Rider and Monk – Family health issues. Bandit – Kids applying to college. YHC took us out.

I apologize for running over on time. Trying to learn this time management thing. I promise to do better next time as I know you all have places you need to be. To all PAX (present and not present) thank you for your support leading up to this day, It was truly appreciated. Very proud of what this group accomplished this AM. Every PAX pushed themselves and never gave up! Look forward to doing many more with this group!


Once again it was cold.  My trusty vehicle thermometer told me it was 19 degrees when I arrived at The Black Knight to kick off the week.  This has become a recent theme during the Gloom.  My high dollar Casio watch told me it was 5:32 am (it’s 2 minutes fast and I do not know how to correct it) so we started with a quick warm up IC:

SSH X 10

Imperial Walkers X 10 (after the Don Quixote juke)

The Pledge

Wait, is that Pockets coming in hot?  Let’s add one more warm up with some Hillbilly’s X 10

The Thang

Time to mosey to Martha Rivers Park and Field #4 or what most call the Upper Back Field for something I’ve never done before….who knew I could come up with something new.  This came to me on the drive to the AO this morning.

It would be a ‘Murph-Like” workout…..clearly not The Murph but similar in the manner in which we performed the reps/sets.

Line up on one side of the field facing across the short side.  Here we go:

Sprint to the other side followed by a set of 10 Merkins – 20 Squats – 30 LBC’s – Plank for the six

Rinse-Repeat for 4 more rounds

For round 6 we added a second set of reps after the sprint across the field so it went like this:

Sprint to other side – 10 Merkins – 20 Squats – 30 LBC’s – 10 Merkins – 20 Squats – 30 LBC’s – Plank for the six

Rinse-Repeat for 4 more rounds

For those counting, this yielded 10 total sprints – 150 Merkins – 300 Squats (ask Gastone, I think YHC only finished 290) – 450 LBC’s

The ground was frozen solid so my apologies to those who did not have sufficient glove protection.  There is no such thing as bad weather, just bad gear, correct?

Plenty of time left so we moseyed to the picnic shelter for my normal Q routine of IC work as followed:

Dips X 15

Step Ups X 20

Flutter Kicks X 20

Dips X 15

Step Ups X 20

Flutter Kicks X 20

Dips X 15

Step Ups X 20

Time became an issue so we moseyed back to the start and finished off with one set of Mary:

Flutter Kicks (IC) X 30

Quick announcements plus a few prayer requests:

Tube’s Grandmother

Gastone’s monther-in-law

F3 Gremlin’s family and the PAX from Mint Hill/MECA.  Godspeed.

Namo-O-Rama;  Nice to see Hippa out for his second workout and a Kotter (Tube).

Second round of apologies for the grass/straw that is now all over my car and my house.  What can I say, F3 workouts are outdoors.

I was unable to come up with a good name for this backblast so I just put up the temperature plus the number of reps we did during the wacky field sprint work.

As always, it was great to start the week out with you men in the gloom.  I hope the work was worthy of your time.  Thanks for the opportunity to lead.

Until the next one.  Aye!



Four Corners or 4 quarters or 2 gallons

Compared to the last few workouts, it was quite balmy this morning so I was expecting a good crowd and was not disappointed when 11 others showed up in the gloom for an unknown workout.  I had posted a pic of the Heat Miser & Snow Miser last night in preparation for the one week countdown to Christmas and must be reminded what the real meaning is (even though I love those two characters from Christmas shows from my youth).

After getting my 100 LBC’s in before the workout (thanks Pizza Man), I was ready for the short disclaimer and let’s get after it.


Short warm up with 20 IC SSH’s

The Thang

Let’s mosey and take the long way to the back soccer field at Martha River’s.  Whoopee was impressed and hoped this would be the entire workout but alas, it was not.

Time for some Four Corners:

Run to 1st corner – 10 Merkins; Run to next corner – 20 LBC’s; Run to next corner – 30 Squats; Run back to starting point – 40 Flutter Kicks (while we all planked, Spiderman decided to perform an excessive amount of Flutter Kicks so we all planked for an extended period…..well played)

That was so much fun we decided to do it again in reverse direction and order:

1st corner – 40 Flutter Kicks; 2nd corner – 30 Squats; 3rd corner – 20 LBC’s; back to starting spot – 10 Merkins

Nice work.

Time to escalate it as in Four Corners Escalator:

Run to first corner – 10 Merkins; Run to next corner – 10 Merkins, 20 LBC’s; Run to 3rd corner – 10 Merkins, 20 LBC’s, 30 Squats; Run back to starting corner – 10 Merkins, 20 LBC’s, 30 Squats, 40 Flutter Kicks

Somewhere during these sets there was much discussion about was this four corners or 4 quarters or a gallon, etc.  Not sure as this sounded like Midoryama math but we persisted regardless of what it was called.

Not it was time to de-escalate the workout and reverse the direction again:

Run to 1st corner – 40 Flutter Kicks, 30 Squats, 20 LBC’s, 10 Merkins (Gastone struggled to follow the instructions for this round); Run to next corner – 30 Squats, 20 LBC’s, 10 Merkins; Run to 3rd corner – 20 LBC’s, 10 Merkins; Back to starting spot for the last 10 Merkins.  This sounds relatively easy but I was struggling by the time we reached the last couple of sets.

A Martha River’s Stroganoff Q could not be complete without a visit to one of the Picnic Shelters so we moseyed to the closest one for some in-cadence work as follows:

Dips X 20

Step Ups X 20

Derkins X 15

Squats X 20 or 17, or 16…..not really sure

It will be fun, let’s do it again:

Dips X 15

Step Ups X 20

Derkins X 12

Squats X 20 (Clavin requested 25 but YHC decided against it)

Plenty of time left so let’s squeeze in one more round:

Dips X 15

Step Ups X 20

Derkins X 15 (This about broke me)

Low & Slow Squats X 20

Time to mosey back to the starting spot.

Just enough time for an IC Set of Flutter Kicks X 51

Announcements.  Several prayer requests.  Name-O-Rama.

The Moleskin

In Sunday School yesterday, we somehow got on a discussion about the current state of our society, politics, etc.  Not sure how we got there.  After listening for a few minutes, I could not keep my mouth shut.  First, I strongly believe that our society is not as bad off as the media makes it out to be, we are chugging along fine day to day.  I believe the 1% of bad apples get most of the attention but I see more good day to day than bad.  I do believe there are societal pressures to relax some of our traditional values and not stand our ground because it’s “2017”.  This is where I injected myself into the conversation at Church yesterday.  I believe F3 is a great example of a group working to lead and uphold what is right and continue to work on being better each day.  We all have work to do (especially myself) but holding each other accountable each and every day is a small thing we can do to continue down the path.  I have found myself wanting to be better so I can look my kids in the eye each day and know I am doing what I can.  Some of the places this feeling originates is in the gloom at Gashouse, the Black Knight, the Storm, Downtown, at Folsom, the Fighting Yank, Midoryama, Goat Island, the Coconut Horse, the Pub, in the middle of the night on a dark road during the BRR, the Palmetto 200, the Tuna 200, carrying the Flag during the Christmastown 5k, in the rain, the cold, the heat, etc, etc, etc.  I’m grateful for that giant rock we are pushing each day.

Until the next one.  Aye!


Block party for the Black Knight. What’s in a name?

No, this was not in honor of Batman.  At least, I don’t think it was.  As brave King Arthur searched for the Holy Grail, he came to an important river crossing being guarded by the Black Knight.  Unsuccessful to convince the Black Knight to join his crusade, King Arthur attempts to cross the bridge, only to be blocked by the Knight.  “None shall pass!” challenged the Knight. Soon an epic battle ensued, and King Arthur was victorious as he doomed the Black Knight to a life as a quadruple amputee.  If you’ve never seen footage of this epic battle, click here:


Meanwhile, The Gashouse pax celebrated the great victory of King Arthur by renaming the lands of Martha to the name of his arch nemesis, The Black Knight.  Yet as historical accuracy is often called into question, so are the memories of the pax after a workout.  Thus, the mistaken name of “Dark Knight” was born.

Enough with the Chivalry, now time for tha thang:

As Brave sir Whoopee and valiant Stroganoff galloped in from the land of EC, coconuts rattling, YHC began with the pledge:

Warm-up: Imperial walkers, take a lap around Snoballs, Grass pickers, take a lap, Flutter kicks, take a lap, get some blocks out of the car, take a lap. Moroccan night clubs, take a lap, plank merkins, recover.

Partner up, grab a block, carry it to the realm of the Black Knight.  Mike Tyson’s on the curb, IC x 20, mosey some more to the shelter of feasting for some sort of medieval Dora.  100 step ups on the picnic table, 200 chest presses with the blocks, 300 dips, and for good measure, 300 bicep curls with the blocks.  Partners swap running up the parking lot, around the shrubbery on the 4th island, and back to the shelter.

Then for 20 Mike Tyson’s in cadence, then 20 little baby box jumps onto the curb.  grab the block and carry it half way through the parking lot, rest the arms with the blocks and do 20 more Mike Tyson’s, then with time running out, mosey back to the parking lot.  Brave sir Whoopee led us in 15 merkins ic and then YHC with 40 low-medium squats in cadence to finish out the workout.

Strong work by all.  Reminder of the Convergence at the Schiele for the toy drive this Saturday, Forgot to mention the Christmas party Friday night, and prayers for Stroganoff’s Aunt who recently lost her Husband.

Honored to lead you in this valiant crusade to be 3rd.

Oh, the fun…

10 showed for Snowballs this morning for a cooler morning and then it was cool for long. (Easy Rider posted a picture of him and what I thought must have been his daughter, I was wrong. Let’s just say he is playing above his level) Of course we all might be playing above our level.

The Thang:

Quick start on 20 SSH

20 Imperial Walker

10 Wide Arm Merkins


Mosey around the baseball field, around the soccer field, and through the forest on the trail to the bottom of the hill behind soccer fields right in the middle back.

From the intersection.

Straight flat way at each pole we did 10 Merkins down and back or 90 total Merkins.

Down again with 20 Squats and back.

Down again with 20 CCD’s each stop and back. (Roscoe bailed around this point because it was to much for him, we understand Roscoe do what you can do)

Changed directions and did 20 Sumo Squats at each stop until going up the hill backwards for 20 more at the top and back.

Flat direction for  5 Diamond Merkins at each stop and back. (Mumble Chatter began about Gastone Clock and all the fun everyone was having)

Change to the hill for Monkey Humpers, 20 at each stop until on the way back. Did a set of 30 and then 40 to end with.

Mosey back to end which we did arrive back at the start at 6:15 at least some of us arrived back then. (Note that Timeframe was one of them, that made 6:15)

The Molesking:

Time-Frame, you were there.

Great group as normal and all the fun. Looking for Q’s for Monday and Wed. of next week.

Prayer’s for all those in need in the circle of trust.

Gastone Out!


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