F3 Gastonia

Fitness, Fellowship, Faith

Tag: The Fighting Yank (page 1 of 7)

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

It’s been a while

Even though the weather forecast the night before called for rain on this Yank morning, no precipitation was falling and 18 HIMs showed for a cheesy beatdown. For the last month the Sargento house has been dealing with a new puppy that always needs some care just as we’re about to walk out the door for a post. Today was no different and it made YHC forget the weinke. No worries, a few scribbles on the M’s stationary from her 2.0 chariot and we’re ready to go!

There was an FNG present so a full disclaimer was given. The Yank has had some new blood making it’s way to post lately and YHC had to introduce himself to several of the PAX. Keep EHing men!!!

Warm Up

Goof Balls x15IC (of course)

Don Quixot x15IC

Monkey Humpers x15IC

The weinke says to mosey so we head up to the front of the middle school. We do the Figure 8 a lot up here so YHC changed it up this time to do a round of Four Corner Excalator

The Thang:

First corner perform 10 merkins. 2nd corner 10 merkins & 20 flutter kicks, 3rd corner 10 merkins, 20 flutter kicks & 30 mountain climers, 4th corner 10 merkins, 20 flutter kicks, 30 mountain climbers and 40 squats. Plank for the 6.

That was so much fun lets do it again…in reverse! Good work men!!!

Mosey to the corner at the convenience store for 5 Monkey Humpers with the business end to traffic. Aye!

From here we’ll do the Route 66 with Bobby Hurley’s at each telephone pole. We even got a couple extras in there. Regroup at the parking lot for LBC mania until the 6 arrives.

Mosey to the 2.0 chariot, pick up a couple coupons and head for the Pit. 11’s from side to side will be the drill. CDDs on one side, WWI situps on the other side. As always the 11s give a great cardio push! 5 burpees for the train.

Fellowship mosey up and around then sprint to the last spot. Zombie walk down the street with lunges at each line. It’s a killer.

Mosey back to the start, waste a minute running steps. Time’s up.

Pledge of Allegiance

Prayer requests: Hunchback’s M’s surgery this week, Tiger’s M, Tiger, school kids with exams and EOGs

Announcements: Memorial Day Murph, Memorial Day Speed for Need, 2nd F at WWC this Thursday

Moleskin: It’s been a while since YHC Q’ed the Yank or any other AO. It’s good to be back. Once I get this half marathon training over with I’ll be a regular everywhere again. I appreciate the opportunity to lead. I miss you guys!!! Welcome FNG Tandem!!!


Festival of Pain

YHC showed up to The Yank to find the streets blocked for the Garibaldi Festival. That would not stop the PAX from meeting at the normal spot.  YHC noticed a few PAX that he had not met yet.  Looks like F3 Gastonia had a good week for new brothers. Keep EHing new PAX.  It’s go time  7 am. Reviewed the 5 principals of F3 for FNG. The thang.



10 Merkins IC

25 Morrocann Nightclubs IC

15 Mountain climbers IC

Pledge then let’s Mosey to the hill in Hawthorne.

Burpees at the bottom then run to the top for merkins. YHC originally had 11s planned, but reconsidered and went with 1,3,5,7,9 burpees at bottom and 2,4,6,8,10 Merkins at the top.  Next stop the field of dreams as Tesla would say for BLIMPS

10 Burpees to start run halfway around track then with following excercises after running another half

25 lunges

5 Inchworm Merkins. Inchworm then do 5 Merkins back up. Rinse and repeat 5 times.

25 Mike Tysons

25 Plank Jacks

25 squats.

Next it was time for a triple nickle.

On straight away of track.

5 burpees


5 lbc

With 7 minutes left we mosey to the fountain. Circle up for Mary.

15 WW1

15 squats

15 flutter kicks

25 Monkey Humpers

25 High knees

I know I missed some of the excercise, but this is all I could remember.  Thank you for the opportunity to lead  As always it was an honor to lead. Keep pushing the rock men.

Announcements:  Coconut Horse is open for busy on Mother’s Day. Ruckers launching at 6, Clysdales at 615 and everyone else at 630. Welcome our newest PAX Mario.


See you in the gloom.






What he said

Full disclosure…I didn’t get around to writing this backblast before I went on vacation. I can’t remember what we did except for the weinke. Props go to Whoopee for letting me use his weinke (in a purely platonic way of course). 5 Qs in 5 days leads to lack of imagination. His backblast is more of a literary masterpiece than this one too but here goes.

Warm Up

5 Burpees


10 Burpees

20 LBCs IC

5 Burpees

10 Squats IC

10 Burpees

Pledge of Allegiance

Mosey to back of middle school.

5 Hip Slappers at the top, run down the hill and do 5, 10, 15, 20, 25 and 30 LBCs at the bottom.

Mosey around the track.

Partner up. Partner 1 run across field, Partner 2 do hanging pull ups, hip/thigh extensions, derplankins all for 3 sets.

Mosey to the amphitheater hill.

At bottom perform 5 merkins, 5 burps, 5 squats then run up the hill. Repeato x5.

Mosey to the big steps closer to downtown.

At the bottom do 5 merkins,  at the top do 10, 20, 30, 40 then 50 flutterkicks.

Mosey across the street for some Mary including but not limited to:

Crunchy Frogs, LBCs, Burpees, SSH, LBDs, Peter Parkers

Thanks for letting me lead me. My apologies for the tardy BB.


I’m A Retired Runner

12 HIMs came out of retirement with YHC for 4mile mosey plus some extras along the way. As we were counting down to start in the distance YHC was getting excited because there was a faint train whistle sounding off in the distance….it’s go time! At that very moment the Train goes by!!!! 10 Burpees OYO!!!




Squats 10IC

Merkins 11 IC (was supposed to be 10 YHC forgot his voice inflection!)

The Thang:

Mosey approximately 2mile the long way through downtown Belmont and back  to Field of Dreams!

Circle up time for some Dora 123 modified… YHC decided that we would split into 2 teams and would all perform all of the following …

100 CDDs

Another Train 5 Burpees OYO!

200 Squats

300 LBCs

After this mosey to the picnic shelter…

Dips 10IC

Derkins IC

Rinse and repeat


Next up the mosey….approximately 1 mile!!!

Circle up at the flag for a few mins of Mary

25 V up /Roll ups

20 Freddy Mercury’s IC

30 Planks

10 shoulder taps IC


Not very much mumble chatter today except for War Daddy Tesla who’s is still steaming about YHC 4:20 am txt! I believe he said that YHC was like Frankenstein with the bolt in his head ….only YHC made Frankenstein look pretty….something like that … Boudin way to get the six for me throughout the workout! Tiger you’re welcome ….and thanks again for those Tiger squats …Canteen….can’t believe you actually  had issue with the workout you beast! …made YHC feel great that you hated it…Fresh Prince welcome back! Don’t leave so long ….the work outs won’t be nearly as hard….oh and you’re welcome in advance for the pain you’ll feel tomorrow …Solomon….50 really ….last time YHC saw you I swear you were 30…it was all earned! Pockets, Norwood, Broke, Breaker Breaker, Dr Seuss way to push through men! All getting stronger!



Men we are training out here day after day to be leaders. Ask yourselves where you need to step up and lead more? What fear you need to slay? There are people counting on you and God created us to rule! YHC encourages all of you and myself to step up and do this daily!


Breaker Breaker for professional exam he is taking, Tigers M for some things she is dealing with right now, Sly ….still not deployed! Latest update looking like tomorrow!


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

Since I’m Broke I brought coupons for everyone

With rain forecasted for this morning, YHC put together an alternate Weinke just in case it was a downpour. Fortunately the Sky Q gave us a beautiful morning because the alternate plan involved the Gazebo which I noticed upon arrival had been torn down. It’s 7am and 8 HIM’s are standing around so let’s get started.




SSH x15IC, Don Q’s x15IC, 5 Burpee’s OYO. That’s enough, everybody head to the back of YHC’s truck and pick up your bricks. YHC asked PAX to think of the bricks as a burden that they would be carrying with them through the workout and to also be thinking of what other burdens they were carrying in their lives.


The Thang


There always seems to be a lot of mumble chatter at the Yank about Soccer Arms, so let’s do something about it.

Mosey up Main St. to the corner at Woodrow for Set #1 which was Alternating Curls, Overhead Press and Moroccan Nightclubs. 3 sets – x5,x10,x15 (it became evident at this point that the reps would need to increase going forward due to the ease with which the PAX were performing).

Mosey down Woodrow to Glenway and down to the parking lot behind the General Store for Set #2 which was Merkins, Sun Gods and Squats. 3 set – x10,x15,x20

Mosey across the tracks Airline where we will pay tribute to Freight. A premature Victory March was done at Midoriyama on Thursday, so the record needed to be set straight with a proper march. Zombie walk down Airline with 6 Kenny Williams (aka Bobby Hurley’s) instead of squats.

Mosey over to Mill St and down to the parking lot known as The Pit for Set #3 which was front raise, wall jumps and wall sit overhead press. 3 sets – x10,x15,x20

Mosey over to Myrtle St and to the front of Belmont Middle for Set #4 which was Step Up’s, Dips and Derkins. 3 sets – x10,x15,x20. At this point YHC decided to take a little breather and reminded the PAX that we don’t have to struggle with carrying our burdens by ourselves. Christ tells us in Matthew 11:28 “Come to me all who are weary and burdened and I will give you rest”. Paul also writes in Galatians 6:2 “Carry each other’s burdens, and in this way you will fulfill the law of Christ”. If you’re struggling with something give it to God and reach out to one of your brothers for help and support.

Mosey down to the side parking lot for some 11’s, Mike Tysons and Calf Raises.

Time is running out so mosey to the picnic shelter for some quick ab work. 45 sec AMRAP 15 sec recovery. Exercises were WWI’s, American Hammers, Nolan Ryan’s and LBC’s.

Mosey back to the flag for the pledge.




Announcements: Community Foundation Run upcoming, F3 Dad’s event tubing at Crowders Mtn, 2nd F bowling this Friday at Lake Wylie Bounce and Bowl, Global 6k for Water 5/19 more details coming. Great to see Norwood and Slim Shady back at TFY!


Prayer requests – Sly and M on his upcoming deployment, Norwood’s M and family dealing with the loss of her mother, those dealing with marital struggles, those battling addiction.


YHC took us out. Thanks for the opportunity to lead, it was a pleasure!


It was a beautiful morning at the Yank. YHC didn’t realize it but this would be his first Q of the new year. Man time can fly by when you’re having fun!

Today 10 brave men and 1 overgrown pubescent youth found their way out of the trappings of their fartsack to the glory of the AO. Let’s get it on


Mosey across the street with boombox in hand (insert moans from PAX) for a little alleyway warmup.

Sidestraddle Hop x25 IC

“Flower” by Moby was played. Of course, that lets us bring Sally up and bring Sally down. Man that was fun!

Mosey back across the street, drop off the speaker, and continue down the sidewalk. Watch out for the dog poo ahead and take a right at the corner heading for the front of the middle school. Once the PAX comes together, it time to explain the Thang.

The Figure 8: At each stop each PAX performs 20 reps of each particular exercise.

1 – Merkins

2 – World War 1 Sit Ups

3 – Goof Balls

4 – Flutter Kicks

5 – Dips

6 – World War 1 Sit Ups

7 – Goof Balls

8 – Monkey Humpers

Plank for the 6 when done. After each round, YHC talked some and heard from the PAX that they wanted more because they loved it so much! Aye. In all we finished 3 rounds.

Mosey in front of and away from the school until YHC noticed a usually closed off area of our AO. There were plenty of sturdy picnic tables that almost begged to be worked on.

A few rounds of step ups and derkins had the PAX whining and moaning which YHC takes as a compliment. Thank you!

Mosey back toward the back of the school.

After a brief Wall Sit, the PAX was instructed to do do 10 Hipslappers. The FNGs really liked this one YHC thinks.

Mosey down to the covered picnic area for the last leg of our morning workout. Thanks to Whoopee’s Q a couple months ago where he unveiled the awesome game known as 5 or 10 along with JJ’s mention of a theme at Gashouse using the number 8 for the days of our current challenge and 40 for the total days in the challenge, YHC came up with the game 8 or 40!!! This was so much fun it’s sure to become a staple in all of our workouts! Unfortunately this was harder to than it seemed for the Q to find an appropriate exercise when a number was called by the PAX. Some weren’t so bad, like LBCs, Dying Cockroaches, or even burpees. The worst came when the juvenile known as Queso asked specifically for 40 Merkins at the end of all this. My own blood betrayed me!

One last mosey down to the hovercraft for a quick Nolan Ryan to send it home. We’re done!

Moleskin: YHC having posted Friday morning and getting in a 4 mile run that evening was beyond the point of creativity for building a good weinke later that night. It’s a good thing that I save most of my weinkes and was able to pull an old favorite. Hence the Rewind. Also let if be known that Tiger EH’ed FNG Cam for today’s workout but was conspicuously absent. There was plenty of razzing and mumblechatter aimed at Tiger but he later showed up at Cherubs and explained that his family has the stomach bug. Thanks for staying away brother!

My apologies for not remembering the prayer requests or announcements men. I’ll do better about that and obeying the 24 hour rule.

Until next time, Sargento is out…

I Got It, You Take It!

There were 19 on the schedule to Q this morning, but ultimately YHC showed up with biggest weinke and was given the honor.

Keesh and Pizza Man were finishing a run, but were scared when they found out YHC had the Q and backed down.

We moseyed to Hawthorne for a triple nickel.  Burpees at the bottom and monkey humpers at the top.  Flush, Tool Time and Boudin all thought it was a triple triple, but were quickly corrected.

Then we moseyed to the back of the middle school for a little wall work.  It went something like this:

30 second wall sit
10 hip slappers
40 second wall sit
10 hip slappers
50 second wall sit
10 hip slappers
60 second wall sit
10 hip slappers

Then we partnered up and did some Dora 1-2-3 with a couple extra exercises, so essentially some Dora 0.1-0.25-1-2-3:

10 pullups (each)
25 leg throws (each)
100 merkins (combined)
200 squats (combined)
300 LBCs (combined)

It was now time for some Corewood!  Tool Time did some “back seat driving” and was highly critical of how YHC ran this portion of the beat down.  Here are the exercises we did:

Crunchy Frog
Heels to Heaven
Pretzel Crunches
Dying Cockroaches
American Hammers
Freddy Mercuries

Short mosey back to the flag for the pledge where Pizza Man met up with us after what I believe was his SECOND run this morning!

Being that this was the last workout of 2017 at the Yank, I decided to mix in some 2017 trivia.  Some things we learned – The one hockey question I had was answered correctly, but not by Tool Time.  Tool Time thought Bitcoin showed a 1,792,632% gain during the year.  And the pax do not know their horse racing.


  • Speed for Need race next week
  • Convergence at 0700 at Dark Knight/Pelicans/Snoballs/Martha’s on 1/1
  • Rooster marathon relay 1/20

Prayer Requests

  • Rusty and his family
  • Amy and her family



Thanks guys, I had a blast!


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