F3 Gastonia

Fitness, Fellowship, Faith

Tag: The Fighting Yank (page 1 of 8)

Cotter Q…kind of

Today was YHC’s first Q of 2019 and my what an occasion it was!The not so elusive ghost flag had bobbed around the Gastonia region for about a month with no takers until today. After we ambushed the Rock region in Shelby to steal the flag they  came back for more and sent 13 men to finally take it. The energy was high and weather was perfect. Let’s get it on!

An FNG was present so the Disclaimer was given.


The Goofball x15 IC

Awesome, another FNG showed up so another Disclaimer was given!

Imperial Walkers x15 IC

Don Quixote x15 IC

Mosey across the street to the Pit for Elevens.

On one side do Donkey Kicks, on the other do Derkins using the big concrete things. Plank or hold the people’s chair for the six. After this we started going through the 5 key principles of F3. More on this later.

Mosey around the corner to the street beside the railroad tracks for a round of Dan Taylor. Four lunges with a squat at the end. Go all the way to the end and LBC for the six.

Mosey back across the street, catch the Pledge of Allegiance on the way, up to the track.

Forest to the Sea: bear crawl half way across the field, crab walk the rest of the way. Feel the burn shoulders!

Mosey around to the front of the school, waving at the wall that won’t be used for anything, especially hip slappers or things like that. Once up front the explanation of the Sargento original commenced.

The Figure 8!

At each point the PAX performed 15 reps of each exercise.

  • Merkins
  • Dying Cockroaches
  • Bobby Hurleys
  • Monkey Humpers
  • Dips
  • Dying Cockroaches
  • Bobby Hurleys
  • CDDs

Plank for the six. Hey there’s Tool Time! That routine was so much fun, and there are 15 more minutes to go, let’s do it again. Repeato x2.

To wrap it up we covered all 5 principals of F3.

  • Free
  • Men only
  • Always outside, rain or shine
  • Peer lead
  • Ends in a Circle of Trust

Mosey around to the covered place for some Mary. We did Nolan Ryans, flutterkicks, crunchy frogs and american hammers. Time!

Announcements: Rooster March 2nd

Requests: Hoffa (Monroe PAX who hit deer on motorcycle), Waterboy has kidney stones, Breaker Breaker family, Anchoman’s M-in-law in hospital, Bubazela job offer

Moleskin: It was totally awesome being back to lead everyone today. F3 never disappoints. Even with a bunch of guys who’ve never met we still have so much in common. AYE!!!

Saturday at the Yank

A beautiful cool morning at the Fighting Yank brought out 14 men including one FNG for a fine workout. Welcome FNG Bill McInerney. I hope to see you again next week! Thanks to Tiger for getting him out to the workout.

Short disclosure and review of the F3 Principles for the FNG.


Warm up:

Moroccan Night Clubs (IC) x 31

Planks Jacks (IC) x 20

Mosey to the corner across from the clock where the webcam is. Hopefully someone was watching as we did Goof Balls and Monkey Humpers in cadence. Of course our six was facing the camera.

Mosey to the corner of Catawba and Glenway. Instruct PAX to Mosey to Park St, stopping at each pole and do 5 merkins. Return doing 5 squats at each pole. Heard someone say Quiche was twerking at each pole. Glad I missed that sight. Plank for the six.

Mosey to parking lot were Glenway does a 90 degree turn. Q fail here for picking a lot with lots of trash. Sorry guys. Circle up and count off. (Another Q fail for not instructing Pax to count off but count by 3’s)

AMRAP – LBC’s, flutter kicks, windshield wipers, rosalita’s, leg lifts and Freddie Mercury’s while each PAX runs the circle in duck-duck-goose fashion.

Mosey to the picnic shelter. Dips (IC) x20, Bulgarian toe touch x (IC) 15, inclined merkin w/reverse grip x10 OYO. Rinse and repeat x 3.

Mosey to the school for BTW Hip Slappers and wall sits.

Pair up for Catch Me If You can around track. Partner 1 does 5 burpees while partner 2 Nurs. Partner 1 then runs to catch partner 2. Tiger took a spill while Nur’ing. Sorry Tiger.

Q fail for not noticing group of PAX at the other end of the track when finished. Thanks to Boudin for pointing them out to me and going to retrieve them.

Call LBC’s while waiting.

Mosey to the stairs for bear crawl and calf raises x 100 OYO.

Circle up at the Yank for some Mary. Q calls another 20 LBC’s, Orangeman called 6 shooters, Pockets called pretzel crunches. Had a few others but don’t remember specifics.

Yahtzee said we ran over 3 miles. Thanks for the data Yahtzee, that’s good to know.

Welcome to FNG Bill McInerney (F3 name Flipper). He is a big patriots fan since he is from the Foxboro, MA area. It was nice getting to know him.



Thank you all for coming out to better yourselves. It was a learning experience for me and a pleasure to lead you.

Dirt is OUT

No Room At The Inn

I was suppose to Q at the Yank on Dec 15th, but the Natan had the convergence on that day, so my Q was pushed to Dec 22nd.  I was excited to plan the workout the week before Christmas!  We moved the AO to Kevin Loftin Riverside Park because Belmont was sponsoring a 5K and 1/2 marathon at the time of our workout.  Toto was already in the parking lot as I rolled in at 6:50 am.  It was nice to see him at a Saturday morning workout.  Special thanks to Virus for hanging out in Belmont to direct any PAX, that showed up there, to the new location.



No FNG’s



Warm Up:

Elf Jacks- also known as Smurf Jacks or Gumby’s  x 20 (IC) switch to side straddle hop x 30 (IC)

Toy Soldiers x 25 (IC)   Do you see a theme here?

Finally, to reference the creepy wind up monkey that beats the cymbals together – Monkey Humpers x 26 (IC)


The Thang

Mosey to the amphitheater for AB Lab:

Circle up and AMRAP the following AB exercises while each PAX runs around the amphitheater:


Flutter Kicks

Windshield Wipers


Freddie Mercurys

WWI sit ups

Time to travel to Bethlehem.  Mosey up the hill along Catawba Street to the first traffic light at 10th Street and back.  Meet up at the far end of the park near the boat ramp entrance.

The trip wasn’t easy for Joseph and Mary and just got tougher for us.  Pair up and Wheelbarrow the length of the fence.  Flap Jack at the end x 2.

Now that we have arrived, we need to find a place to spend the night.  Mosey to the first inn at shelter #2.  Do 20 Step Ups (each leg) while the innkeeper checks to see if he has room.  No luck.

The next inn is shelter #3.  Do 20 dips (IC) while the innkeeper checks to see if he has room.  No luck here.

Inn #3 are the picnic tables at the bottom of the hill.  Do your choice of inclined merkins, derkins or diamond merkins x 20.  I choose inclined merkins with fingers pointed down.  Thanks to Eminem for Q’ing this a few weeks ago.  No luck here.

The final inn to check it shelter #1 on top of the hill.   Do Bulgarian ?? x 20 each leg.  Can’t remember what these are called.  (Help me out here Tesla)  One foot  on a bench start with arms raised.  Touch hips, toes, hips and raise arms.  This is a large inn and the innkeeper hasn’t returned.   Do hip slappers x 10 counting one arm while we wait.

He returns and says we can stay in his stable where he keeps the animals.  Here we did:

Calf Raises x 50 (IC)

Stork Squats (one legged squats) x 20 each leg

Bear Crawl the perimeter of  shelter #1

Alligator Merkin x 5 each side

Donkey Kicks x 20

Dying Cockroaches x 20 (IC)

Pause for a minute to reflect on the conditions in which the Savior of all mankind entered the world.  He was born in a barn with the smell of animal urine and manure in the air.  It was cold and damp.  He came here as a poor vulnerable baby.  He grew up to perform miracles, teach us and be an example for us.  Then he suffered for us, took our sins upon himself that we might repent of our sins and dwell with him in our Heavenly Father’s Kingdom!!

Mosey to the parking lot.   Three Wise Men or Kings followed a star to see the Christ child.  Do X’s and O’s x 10 to represent the star.

Zombie walk the length of the parking lot to the flag.    Remind the PAX to zombie walk with dignity since we are representing kings.

One minute left.  Jump for joy for the arrival of the Savior.  Jump Squat until 8:00 am timer goes off.  It was a long minute!


Martha Rivers and Mt Hollywood will meet at 7:00am on Monday 12/24 at their respective AO’s.

Prayer request for Virus’ friend who is having a tough time with his M.

Thank you Tesla for allowing me to Q the Saturday before Christmas.  Thanks to all who came out on  a beautiful morning to better themselves and to push me.  Everyone pushed hard.

I hope everyone has a fantastic Christmas!

Dirt is out.

It’s the same train!

17 in attendance on a gloomy day for a VQ, much like the day nearly a year ago when YHC made his F3 debut on Veterans Day 2017.

In order to set a proper tone for the beat…err workout, 10 burpees oyo called at 7am sharp. Mumblechatter begins. As YHC had a slight head start knowing what was coming, disclaimer was mentioned while PAX completed the exercise so as to waste no time beginning the stretches:
10 SSH, 10 sloooow Donny Q’s, 10 Copperhead lunges (each leg), and 10 wide sun gods.

Mosey down Airline to the corner for warmorama (stolen from YHC’s judo training days):
10 merkins, 10 Big Boys, 10 squats, with mosey to cone and back between each. x3 +10 burpees to finish. Mumblechatter continues.

Mosey to the pit for part 1 of 3: Abs
Rugby sprints: exercise called amrap until stopped by YHC’s metronomic internal timer, sprint to cones, back, and walk to recover. Following exercises called: LBCs, Flutters, Freddie M’s, Dying Cockroaches, Low slow flutters (PAX highly approved), Crunchy frogs, Cumberland County Viaducts (as YHC is a native of Fayetteville) up on one elbow lowering and raising hips, ABCs (also highly praised) spelling the alphabet in all caps, no cursive, with both legs together, and then a 60 second leg hold @2 inches off the ground to finish.

Amidst said exercises, a lone train whistle was heard and 5 burpees were performed.

Part 2 of 3: Upper body
Feet up 6 inches on the wall, 5 derkins, backpedal up the wall for stupid shuffle, to the right, to the left, 5 Australian MC’s ic, climb back down for 5 derkins. Once recovered, 10 sun gods, then reversed, then…another train! 5 burpees, 10 chinooks, then reversed. Wall sit to reflect on current situation. Rinse and repeat x3. Midway through second repeat, another train whistle. Same train? Another one? 5 burpees at same point to be sure. And since it is now habit, same for 3rd repeat. Mumblechatter returns.

Part 3 of 3: Legs (stolen from YHC’s 1st post courtesy of Sargento)
Partner up for Dora. 50 little Gumby in woods, 100 jump lunges, 150 jump squats (annnd there’s another train! +5 burpees), 200 monkey humpers, 150 copperhead squats, 100 copperhead lunges, 50 toy soldiers. Partner runs all the way around the pit. ANOTHER train whistle?! “It’s the same train!!” -Quiche. 5 burpees regardless.

Mosey/Ner/Carioca/Jailbreak/don’t get hit by a car…back to the flag.

10 burpees oyo to bookend/be sure we accounted for all the trains.

Circle around statue for pledge and nameorama.

YHC reminds all present to tell someone they love them today and in light of his recent accident, to always remember today could be their last and to live it as such. Momento Mori.

Announcements: Christmas party December 15 at the Quiche’s, Convergence w/ 3rd F following on November 10 at the Yank, Christmastown 5K, Belmont 5K/13.1.

Prayer requests: Tool Time’s family traveling and 2.0 waiting for Sly, Quiche traveling to Pakistan, Shocker in Haiti, Shap Rap’s 2.0 undergoing medical testing.

Until next time (Tuesday at Midoriyama),

Gold Digger

KISS Pushing and Pulling at The Fighting Yank

As we gathered pre workout the Site Q Tesla walked up and told us a joke ….Clearly …..

Today YHC decided to use the KISS method….Keep It Simple S_ _ _ _ _! We did cardio, Core, High intensity training, Strength all with simple pushing and pulling. It went something like this …..



SSH- 25 IC

Moroccan Night Clubs- 50 IC ( you have to do at least 50 to feel these)

Squats- 10 IC ( should’ve left these out….)

Merkins – 10 IC

Mosey around the block for a 1 mile loop.

The Thang:

Core time by Tool Time initiated


In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

American Hammers -50 (well 60 because Quiche was talking )


Mosey to the track….. Sprint down and back wait for the six….then 5 Burpees OYO rinse and repeat x5. Last time we did this Dirt left at about this point however today he was a machine…..Virus gave YHC a run for his money and Dr Seuss has finally stopped sandbagging!

On to the pull up bar….

10 Pull ups

25 regular Merkins

10 Chin Ups

25 Military Merkins

10 Close grip pull ups

25 Werkins

5 Vaulter Pull ups (right hand forward)

5 Vaulter Pull ups (Left hand forward)

25 Diamond Merkins

Mosey to the picnic table shelter

25 Dips IC

15 Dips IC

9 Dips IC YHC had enough ….

Mosey to the concrete path…( see I even wrote it Pockets…you may need to look into a Bolt!)

Zombie walk to the fountain ….Time !!!



SpeedForNeed Christmastown (race full however show up and support ) , Christmas Party December 15th at the Quiche’s ….more details to follow.


Praise- Pastor Andrew Brunson release from Turkish captivity

Prayers- Shad Rap’s  2.0 for discernible test results for epilepsy, YHC’s  2.0 M and MIL for safe travels to Missouri ,F3 Sly and all the soldiers in Afghanistan, Iraq and around the world


1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.


Great work today by all PAX. It was an honor to lead you men!

Tool Time


Gashouse Q vs Q!

Concerned about Hurricane Florence YHC was unsure of how the weather was going to cooperate.  Most luckily for all of us the only storm for us was a Q battle.  The idea was brought to YHC via Roscoe due to his diligent adherence to F3 Podcasting.  We discussed, incorporated Hippa for his technical prowess and hand selected our two dueling Q’s, Whoopee and Short Sale.  Weeks prior to launching the idea on Twitter the roast explosion was roiling between the two.  YHC arrived around 6:15 feeling good about owning my AO only to find the Folsom guys on hand gearing up for some EC.  They were gone before I could find a place to park and that left me in the dark with final preparations.  Shovel flag (without flag for now) planted, speaker set, pre-weinke on hand, time for some EC myself.  Stop on the track to help Whoopee move some coupons, I knock out a few merkins, get back to the Schiele.  Nice PAX count, 7:00, let’s go.

Pray In:  I felt compelled to pray for F3 and areas affected by Hurricane Florence.

Warm Up:

SSH – 20 in cadence

Squats – 20 in cadence

Merkins – 10 in cadence

LBC’s – 20 in cadence


Ummmm, guess this should have come first.

Count off, counter clockwise, would have made Oompa proud.  39 Pax, 39!!!!!

From somewhere came a little known theme song to Rocky to get the guys pumped.  Time for the main event, Let’s Get Ready to Rumble!!!!!

In this circle, with no weigh in, he’s easy going, enjoy’s long walks on the beach,  never trusts people who smile, his four most adored words are “I told you so”, his friends say he loses count during cadence, a virtual Land Leviathan, Pax put your hands together for Whoopee!!!!!!!

Enter Whoopee in a Ric Flair flashback and soon to be shirtless

In this circle, also with no weigh in, he works hard and naps hard, enjoys walks in the park and going to the Pub on Sundays for a roast dinner, never misses a good chance to shut up,  often curious about another word for Thesaurus, he claims he is not shy but is holding back his awesomeness so he does not intimidate, a virtual calisthenics virtuoso, Pax put your hands together for Short Sale!!!!!!

Let it be known that I did not explain this below, sort of forgot.  However, this is the construct on which the QVQ model is designed.

Q’s will be competing in two intermittent ten minute increments.  1-2 minutes for both will be allowed for introduction and explanation.  I will finish out the Q if time allows near the end.  Voting will be online and the Q challenge criteria is as follows:

Best Beatdown

Best Creativity

Best Pax Engagement

Referee brings the two to the center of the Ring:

Boys, I’ve explained the rules to you in the locker room, I want a clean fight, protect yourselves at all times, no hitting below the belt, I want a clean fight, When I say break let’s knock hands and go back to your circle.


Q vs Q When I was asked to participate in this, I immediately thought “Holy Nuts, me against ShortSale???” I knew it would be a challenge and I am always looking for the next challenge to push myself so I don’t think I really hesitated. Plus, when Linus and/or Roscoe have an idea and ask for you to help, there is no answer other than yes. I started planning and over the next few weeks, modified my plans several times. These alterations were prompted by Twitter comments or “sympathy votes” on the Twittersphere….ultimately, iron was being sharpened without me realizing it and in retrospect this was a very good thing for all of us, especially me.
Linus presented us to the PAX-this was expected and was something I needed to try to get in front of ShortSale if possible. I pulled together an old wig, cut up a shirt to make biceps straps reminiscent of the 1980’s wrestlers (Randy Savage, RIP-step into a slim jim- comes to mind for me), and had Broke put on the finishing touches on my shirt with his pocket knife. At the right time, I slipped on the wig and stepped aggressively towards ShortSale with a stone face. Once I had his attention (I could tell by the big smile on his face), I attempted to rip off my shirt. It came partway off, but I just couldn’t close the deal. Eventually I just pulled it off and threw it on the ground in his direction I think. The wig stayed in place and I achieved the desired effect. The introduction continued by Linus and then we started our beatdown.
We moseyed to the football field for the instructions. I quickly explained my part: I put together a workout related to the movie Smokey and the Bandit. It involved Bandit and Snowman, Sheriff Justice and Junior, a funeral procession, and Smack your momma right in the mouth.
We started with partnering up and a run to the other side of the field to pick up a coupon. This was to simulate the main part of the movie where the Bandit and Snowman race from Georgia to Texas to pick up a truck full of Coors beer in less than 28 hours. The pax were warned that whatever coupon they picked up, that was their coupon and that the appearance as far as weight might be deceiving. The 2 partners would then run to start with the coupon and then back for a total of 4 trips with the coupon. If all the coupons were taken, they would have to carry their partner. I knew I had enough coupons but this did prompt a quick move to the starting line as the pax jockeyed for good positions.
The next part was called Sheriff Justice and Junior. Partway through the movie, the police car loses the top after running under an 18 wheeler truck. Junior has to hold his father’s hat on his father’s head while they are in hot pursuit of the Bandit. We then made 2 trips across the field with one pax holding his hand on his partner’s head while running.
We moved on to the funeral procession (another part of the movie). All pax got in plank position in a line on the field. First pax (thanks Blart) jumped up, did 5 monkey humpers, then ran to the front of the line and got back into plank position. Each pax in turn repeated this. Pizza Man wanted a tunnel of love, but I would have none of it…well maybe a little. I crawled under him during my mosey to the front and he (thankfully) returned the favor on his mosey. Once we had sufficient time, we proceeded with the final part of the beatdown. The pax were warned about the last part called “Smack your momma right in the mouth.” We moseyed to the wall and instructions were given. Bandit and Snowman had 28 hours to get the beer back to Georgia so we focused on the number 28-get on the wall and let’s do 28 HIP SMACKERS. The only person I saw smiling was Slaw…..maybe this was not such a good idea. We got going and honestly, by 15 I was smoked. I had Toto next to me and he was yelling out the cadence like a champ. I could hear the other pax in the background and this is when the “Q Power” kicked in for me. We got to 28 and I was finished. Round 1 completed.
Round 2: first movie choice: Raising Arizona. I have to say I was disappointed in the pax on this-blank stares went I mentioned this movie. Billy Madison, why did you leave me????? No problem, I can do this. I gave a brief summary of HI McDonough and Edwina slipping up in yon window to steal a baby from the Arizonas. The child was likely Nathan jr, not Harry, Barry, Larry, or Garry (these were the names of the Arizona Quintuplets in the movie). I used the 5 kids as my model for the next exercise-Triple Nickel: 5 trips up the stairs with 5 flutter kicks per child (total 25 flutters) at the bottom, 5 cliff hanger derkins at the top. Hands on the wall, partner lifts legs above his head, and first partner does 5 derkins. Both partners do 5 derkins each trip up. The one catch on this was no running up the stairs-you could only hop up the stairs. This sounded worse than it ended up being (in my opinion) and we got through with a few minutes to spare…..
Next movie, 300. There is a part in this movie where the Spartans build a wall near the hot gates of Thermopylae and use bodies of the attacking Persians to help form the wall. Our next exercise would be the Hip Slapper Wall of Thermopylae. The pax form a somewhat tight circle. Roughly every other pax drops to the ground and the rest of the pax grab ankles while the first pax does hip slappers. We did 2 rounds each-thanks Defib and Tiger for calling cadence on your rounds. This ended the beatdown and we moseyed to start for some final words and COT.
Great job everyone. A big thank you to Linus and Roscoe for orchestrating this and for ShortSale for pushing me. I mentioned at the end that I really didn’t get this until about 1 week ago. I was focusing on trying to beat ShortSale. We were talking at church 1 week ago and it finally clicked with me-this is about all of us getting better-focus on that and all will work out better. Iron Sharpening Iron at work

Short Sale:

Rivalries have existed since the beginning of time. We’ve read about them in recorded history. We’ve experienced them with the schools we attend or support. Is there such a thing as a “friendly rivalry?” Maybe, but for that to exist, there must be an undertone of mutual respect among the teams and the fans. Such is the case for this epic event, Gastonia’s first ever Q verses Q; Short Sale verses Whoopee. It’s a unique spot for me because Whoopee was one of the key people that EH’ed me into this brotherhood, so there is a bit of trepidation to face off against him. Thankfully it was not a classic WWE Loser Leave Town match.  Different than a true physical challenge among gladiators (Captain Oveur: Joey, do you like movies about gladiators?), I treated this more like a golf match. Whoopee and I are playing the same course in the same conditions. So really it was about bringing your A game. Linus and Roscoe laid the ground rules to deliver a beatdown based on creativity, physical challenge, and teamwork. I emptied the tank on my two segments. They went like this:

Share the Burden

At the bottom of the Grier track, the PAX are divided into teams of 4 men with each team having an 8′ landscape post as their coupon. P1 lunge walks with the post over their shoulder. P2, P3, and P4 perform 5 burpees then run to catch P1. Everyone rotates through, lunge walking with the post two times and a total of 30 burpees (or close to it). Plank when finished to wait for all groups to complete. Round II had the teams on their six with the post across their chests with the Q calling 50 Big Boy Sit Ups. The first 15 or 20 seemed to go okay, then the groans and chatter ratcheted up. Plank when finished and remain in plank for Round III. P1 and P2 planked with the post across their backs. P3 and P4 were “suggested” to perform 20 derkins with their feet on the post. During the design of this Weinke, I was unable to test this part fully, so it seems modifications were required for three PAX to plank with only one doing derkins. Keep that in mind if you try this one. With about a minute left, Round IV asked P1 and P2 to get in a low squat holding the post a few inches off the ground to have P3 and P4 hop over 10 times total.

At the COT I read from the Gospel of Mark 8:27-29 and verse 34 with the key verse of  Jesus asking the crowd “If any want to become my followers, let them deny themselves and take up their cross and follow me.” Then later in Mark, Chapter 15:16-21 is the story where Jesus has been sentenced and the soldiers beat and mock him. As Jesus struggles to carry the estimated 80 lb beam, the one his hands would soon be nailed, the soldiers call Simon of Cyrene from the gathered crowd, witnessing this history. Simon stepped in to help Jesus with his burden. Symbolically, we carried a post this morning. It wasn’t much of a struggle as it only weighed a few pounds. But if we take up the cross to follow Jesus, the opportunities are plentiful. In another gesture, the PAX worked, then chased their fellow man to take their turn carrying the load for the team. Striving to be HIMs for our families and communities, we work to share the burden, supporting and leading. Nice job by the PAX on this one. So be aware of when you need to step from the crowd, to pick up the cross.

Splash Merlot

Our next segment had us travel to First Presbyterian Church, under the lower portico where instructions attempted to be provided. The PAX were full of mumble chatter at this point. There was a cooler and storage bin which the PAX thought maybe, just maybe I may have re-cycled the 99 Bottles of Beer workout from this summer. Sorry – not this time. The containers were full of plain old water. The challenge was provided for the PAX to partner again and individually perform 10 LBC’s, 10 Mountain Climbers, & 10 SSH’s. Then the PAX would grab a cup to dip into the water, not to drink but to hold in their mouth as they moseyed up the hill to the next portico. There the PAX were instructed to perform 6 partner merkins, then spit the water into a bucket; return to start and repeat for the 10 minutes.

There are multiple reasons for this silly, CSAUP-ish routine. Holding in water in your mouth while running and doing a short physical exercise is an anaerobic activity that reduces oxygen flow to your muscles, increasing the stress on your body. With your mouth full of water, you had to breathe through your nose which is likely something you don’t practice very often. Life can be uncomfortable at times that requires you to adjust to the situation. Secondly, I really hoped to see a few spew as they ran up the hill but we only ended up with a few unnamed PAX trying to spit water on each other like it was an grammar school field trip. But that did lead to the mumble chatter I’d hoped to invoke culminating with Whoopee dumping the container of water on Tooltime. So most of my goals were accomplished.

As Whoopee shared in the COT, today wasn’t about winning QvsQ, but more about pushing the PAX through the challenges we created. The showing by the PAX was impressive given the circumstances and conditions our community is facing. To have the other AO’s close and converge resulting in 40 men gathered was a good thing for our region. Hopefully all that participated got their money’s worth. I know that I did. Until the next time, it was an honor to Q.


Tuesday-Charlotte-Selwyn Elementary – Horse, F3’s oldest member will be honorary Q celebrating his 80th birthday

Both Speed for Need and JJ 5K will be held next weekend, 9/15.  More PAX need to sign up

10/6 – Burpeethon – Only 14 signed up so far, please go online and sign up

The Yank will plan to start at 6:30 next weekend in prep’s for Speed for Need or JJ5K road closures

Monk – Whetstone program, please see him for any questions or to sign up.  He will post additional links online for sign ups.


Sly in Afghanistan

Tooltime family friend (LeeAnn) at CMC, kidney failure

Jackie (Mayor’s M) – No updates at time

Dennis family for loss

Hacksaw’s Father – in – Law

For a Brother’s health concerns

For all those affected by Hurricane Florence

Many thanks to Roscoe, Hippa, Short Sale and Whoopee for bringing this event to life.

Brother’s it was an honor to lead and close today.  Many thanks to all who supported our event.  Honored to have Folsom and The Yank join The Gashouse.  Whoopee and ShortSale really brought their A-game today, hat’s off to both.

Until next time……Linus, aye.

Better Late than Never

VQ for Buckeye.  One year in the making.  During this time I have learned many new words, improved both physical and mental strength, and lost 25 lbs.   I am now better at pull ups.  I was encouraged to step up by several individuals as well as a group shaming at the Storm on humid Tuesday morning.  To say I was nervous was an understatement; spending several days planning and reworking my weinke until it looked good on paper.  Watching youtube videos learning how to count and trying to recall the various names of exercises.  It was finally time to share BTTW Shuffle (aka Stupid Shuffle – thanks Broke) with the world.

Gold Digger, Tiger and Traveler grabbed some EC this morning, Gold Digger was running so fast many commented that his feet were not even touching the ground, others thought he was running from Broke.

No FNGs today, I am not a professional, you vs you.

12 HIMS Started off with some SSH and mountain climbers in cadence (21),  6 burpees OYO.  Circled up, counted off in groups of 4 (to be used later – everyone remembered their number all morning)  Let us mosey.  Omaha – planned on using the gravel lot next to the yank, however, we were pleasantly surprised by a train and 5 burpees.  So let us mosey to the middle school.   Nice little mosey to the school where we grabbed a wall squat waiting on the six, the six was not far behind.


3 rounds all together – determined by my timex.  Apparently I paid to much for it, although I did mention that it has 3 functions – hours, minutes and seconds.  Broke was convinced I got it from the cracker jack box, I actually got it from a wheaties box.

  1. BTTW Shuffle, aka Cupid Shuffle, AKA Stupid Shuffle (BTTW Q calls shuffle right, then shuffle left finish with Aussie Mountain climbers)
  2. The Squat
  3. WWI
  4. Sprint to stop sign and back hold wall squat for the six.

Finish up with one set of 20 single leg deadlift (thanks pockets for the name of the exercise) I refer to these as deep pockets.

Mosey through the field of dreams for 1 round of each exercise in our groups of 3.  Each group does one exercise until the running group gets back, then switch.

  1. LBFC
  2. Peter Parkers
  3. Pull Ups
  4. Run to bottom of hill and back

Mosey to the gravel lot:  in our groups of 1s, 2s, and 3s with group 4 having one member join the others.

3 rounds

  1. 4 man lift – great on paper, may have failed in explaining this task; or it could be that some do not know shapes or maybe the gravel in the parking lot, not sure.  Needless to say, some PAX do not like to get dirty.  Omaha to the Merkin.
  2. FC
  3. Imperial Walkers
  4. Run to black tarp and back – what tarp?

Just as we finished in the gravel lot another pleasant surprise, 5 burpees OYO.  Let us mosey.

We mosey up the hill at a fellowship pace. Stopped at the main corner with clock near city hall.  There is a camera on the Stowe Building (large white building across from city hall) that live streams downtown Belmont.  Occasionally while watching the news with my daughters in the morning they will show a view from that camera and my daughters are excited to see their city on TV.  On the corner 21 SSH in cadence with smiles on our faces for the camera.  Everyone except Wanderer, he was not feeling well and called it at this time.  Let us mosey.

Mosey to the parking lot by State Farm.  Much nicer, smoother, fresher blacktop.

4 rounds – all  pax does one set of global warming, Q calls group number, that group bear crawls around circle whilst the others complete one of the exercises. Global warming between each set until all groups had a chance to bear crawl.

  1. Global warming – hold Al Gore Squat while shuffling in a circle, we went left in cadence, we went right in cadence, we did the hokey pokey in cadence.
  2. Bear Crawl
  3. Parker Peters
  4. Step Back Lunge
  5. CDD
  6. Plank Jacks

Just enough time for wall squat according to the timex along with military presses in cadence.  Let us mosey to the yank.

Grabbed the pledge, few announcements – Prevent Soilder Suicide 5/10k, JJ 5K, Burpee-a-Thon.  Name-o-roma.  Dr. Seuss took us out with a prayer. 8 of the PAX grabbed a coffee and breakfast at Cherubs.  Pockets taught me a little about social media and the F3 website.

Great effort today, everyone was working hard and made my VQ a memorable one.  Really enjoyed it.  Thanks to Dr. Seuss and Tesla for encouraging me to step up.

Vern at the Yank

Warm up

15IC Don Q’s
20IC Moroccan Night Clubs
Mosey to the flag



this is one of my favorite Brownstreak workouts. It’s easy to follow, gets all major Muscles groups and cardio at a steady pace.

The Vern.
10 pull ups
Mosey 1 Lap around Belmont middle track

Plank on the six
20 dips IC (except for round 3 with Q fail on IC count!)
Mosey 1 Lap around Belmont middle track

Plank on the six
20 CDD’s IC
Mosey 1Lap around Belmont middle track

Plank on the six

Plank on the six
20 Single count Merkins (round 2 was Diamonds)
Mosey 1Lap around Belmont middle track

Plank on the six

REPEATO 3.5 times (round four we did all exercises and 1 mosey to the Yank)


As YHC continues to be involved with F3 I find that the simple push and pull steady workouts are the ones I like best. There was nothing fancy about today however YHC guarantees that all PAX in attendance had a hell of a beat down. There was strong work by all PAX today and YHC was glad to home at the Yank again.



Csaup (50mile relay) and second F (gathering at Sargento’s …M’s are welcome no 2.0’s   August 25th , August 6th Launch of new AO Mount Hollywood Tiger will be Site Q




Prayer Requests: Boudin’s mom (praise for healing) , Boudin’s son prayers for shoulder healing with physical therapy , Sprinklers mom for healing battle depression for some time now , Sargento for test he has coming up this week.


1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.


Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.



It was an honor to lead today men!

Tool Time

Where’s the Backblast?

It’s been a couple of weeks since Tesla had Rev Flo Rida come to the Yank for a guest Q, but still no backblast. Since Rev is not a Gashouse regular and unsure whether or not he would be able to withstand the wrath of our Weasel Shaker for his failure to perform, I decided to step in and bail him out.


A pretty good indicator of how the workout was going to go down was when Rev pulled up to the curb in his vintage F150 and declared, “Where can I unload my toys?”. After he and Tesla disappeared for a few minutes, they were back and it was time to clock in.


Here’s what I remember:



Warm up (We did one, but no idea what we did)


Mosey to the middle school for Hair Grinders, Farmer’s Carry, a bunch of ab work with coupons and 11’s on the hill.


Mosey back to the start for some Mary until time was up.


I know there were announcements and prayer requests, but my memory isn’t that good.


Rev took us out in prayer.


Sorry there isn’t more to the BB, but at least there is now a record that the workout actually happened. Thanks to Rev for crossing the river and delivering a great beatdown.



Been Far Too Long

It’s been far too long for YHC and taking a boot camp Q. So today at the Yank I wanted to incorporate a lot of the exercises that I haven’t been able perform because of my injury …. 11 mighty men came along on the journey with me it went something like this!




SSH- 25 IC

Moroccan Night Clubs- 30 IC

Squats- 10 IC

Merkins – 10 IC

Mosey to the shelter.

The Thang:

Core time by Tool Time initiated


In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

American Hammers -50


Good now that our cores are engaged …lets mosey…..

Mosey to the track….. Sprint down and back wait for the six….then 5 Burpees OYO rinse and repeat x5 about this time we lost Dirt….YHC hollered to ask if he was ok and got the thumbs up back  so the rest of us moseyed on …

On to the pull up bar….

5 Pull ups

10 regular Merkins

5 Chin Ups

10 Military Merkins

5 Close grip pull ups

10 Diamond Merkins

5 Vaulter Pull ups (right hand forward)

10 Staggered Merkins (Right hand forward)

5 Vaulter Pull ups (Left hand forward)

10 Staggered Merkins (Left hand forward)


Mosey to the picnic tables for a little Dips

25 Dips IC

20 Dips IC

15 Dips IC

Mosey to the concrete path…

Zombie walk to the fountain (at least it was downhill men)

We hit Core, Back, Chest, Arms and Leg ….now finish it up with a mosey around town.




Whetstone get signed up. Convergence in Rock Hill July 4th (Folsom Crew Clown Car down there) , Convergence and SpeedForNeed American 4miler July 4th .


Praise- Lynn Hamm for good report from the doctors

Prayers- F3 Sly and all the soldiers in Afghanistan


1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.


Great work today by all PAX. It was an honor to lead you men!

Tool Time

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