F3 Gastonia

Fitness, Fellowship, Faith

Tag: The Storm (page 1 of 14)

Death in a Box

YHC still hasn’t been posting much while training for the Bourbon Chase relay next week. Still, it’s important to keep up with that full body fitness that we all need. As such, YHC signed up for the Q on this day. A snag came up Saturday on a run when that stupid old hamstring started giving me some problems. What to do? Gotta Q. As everything seems to have a way of working out sometimes, the week before YHC finally received his very own officially licensed and produced Deck of Death from F3 that he’d ordered back in 2014 it felt like! Perfect non mosey type of stuff.

Here’s what I remember…

Warm Up:

Goof Balls x20 IC

Morrocan Night Clubs I think x20 IC

Dying Cockroaches I think x20 IC

The Thang:

Break out the deck, preshuffled of course. These cards are slippery. Our goal is to make it through the whole deck before time’s up.

The mission this time is to do whatever exercise is listed on the card, there was a lot of variety. Lots of different kinds of merkins, I know that much.

Number cards would be 10 reps.

Face Cards are 25 reps.

Aces were 100 reps of that one.

We made it through 44 of the cards, 8 left over. We’ll have to do better next time. Maybe we’ll skip the warmup next time.

Moleskin: Still love the deck of deck. The new version has several different kinds of workouts baked into it. We’ll explore more next time. Best thing about it is that it keeps us close together and almost helps create mumble chatter. Love it!

Prayer Requests: Breaker Breaker’s family, Orangeman’s daughter, Boudin’s brother in law

Announcements: Burpeethon was today at 9. Were you there? Christmastown 5k, Gilligan has VQ next week!


Nine Eleven

On this day 17 years ago, 19 terrorist highjacked 4 fuel loaded commercial planes bound for the west coast.  A total of 2977 people were killed in New York City, Washington, DC, and Shanksville, PA from the terrorist attacks committed on that day.  Of the 2977 killed 403 were 1st responders. 343 were Firefighters and 60 were Police officers/Port Authority Officers.  Of the 2977 killed, 2606 were killed at the World Trade Center, 125 at the Pentagon, and 246 were on the planes.  The ages of those killed ranged from 2 years to 85 years of age.  Everyone of us probably can remember where we were when we saw the footage or heard the news of these attacks.  I was at Gaston Memorial Hospital and watched the 2nd plane hit the World Trade Center on live TV.  My oldest son Beau (F3 Gumbo) was born on September 9th.  I can remember my wife wanted to get home as fast as we could, so we were not in a public place.

I realized last week that the day I volunteered to Q was 9/11.  I did not know what I was going to do for workout, but I knew I wanted it to suck.

I started workout by reading information from first paragraph above.  It has been 17 years, so I wanted to bring those numbers back to the front our minds.   We sometime take things(Family, Friends, Jobs, What we have) for granted,but they can be taken from us in a blink of an eye.




Moroccan Night Clubs 20 IC

The Thang:

Run 744 Meters

3 Rounds

11 Burpees

11 LBC

11 Merkins

11 Squats

Run 744 Meters

11 Burpees

11 LBC

11 Merkins

11 Squats

Run 744 Meters

11 Burpees

11 LBC

11 Merkins

11 Squats

7 Merkins

Run 745 Meters


We ran 2977 Meters for the total number of souls lost on that day.  We then did 403 exercise movements to represent the number of First Responders that sacrificed their lives to save others.


9/22 JJ5k in Stanley

9/22 Stop Soldier Suicide 5/10k Belmont

10/6 Burpeethon, sign up by 9/18 to guarantee a shirt.  2 person teams.  100% of proceeds go to Special Olympics of NC.

Prayer Request



Way to push this morning men.   It was an honor and privilege to workout side by side with you men this morning.  I am thankful for the sacrifices that those have made, so that we have our freedoms.



Humidity Storm

Warm Up:


Morrocan Night Clubs 20 IC

Merkins 15 IC

Grass Pickers 15 IC


The Thang:

Mosey around the practice field back to the tennis courts.

Run to the end complete excersise the run back and plank for the 6.

100 Squats

90 LBCs

80  Alternating lunges

70 Merkins

60 second plank

50 Mountain Climbers (count each leg)

40 Jump Squats

30 WWI

5 Burpees for train

20 Burpees

10 Hand release push up

Time for some tabata.  20 seconds of work with 10 seconds of rest for 8 rounds.  We completed 2 rounds of each of the following exercises.


Monkey humpers


Mountain climbers

Mosey around parking lot near school and return to starting point

Enough Time for another round of Tabata


Monkey Humpers


Mountain Climbers

Second round Omaha to Merkins to LBC and Mountain Climbers to Flutter Kicks

Announcements: JJ 5k September 22nd, Stop Suicide 5k, BRR needs a runner.  Q vs Q on September 14th.


Thanks for the opportunity to lead men.  Great push by all.  Boudin with the Q next Tuesday.


Who’s Ready?

Tuesday at the Storm and YHC was cutting it close on making it in time. Luckily everyone was in formation waiting for the Q. Aye!!!

I asked whether we had any FNG’s this morning because Freight sent word that there should be one. In my hurry to get started I either didn’t hear or ignored anyone say there was in fact and FNG, from now on to be known as Get a Grip. Super brief disclaimer was given, because there wasn’t an FNG right?

Warm Up:

Captain Morgans x5 IC each side (this was  fail, not to be repeated)

Cheerleaders x10 ICish

Freddy Mercurys x15IC

Pledge of Allegiance

Mosey down to the road to the speed humps. This is where YHC is informed that we actually do have an FNG. Disclaimer. Karaoke left from the 1st to 2nd, karaoke right from 2nd to 3rd, skip from 3rd to stop sign.

Gather up for a quick count off. Mosey 25 yards to the bottom of the big grass hill.

Everest: Lunge, lunge then squat until you reach the top. Repeato x3.

The Thang:

Elevens: Merkins at the top, run to the bottom to do Gorilla Humpers then bear crawl back to the top. Switch the reps until they’re all flapjacked.

Nur up the sidewalk to the artwork. Regular mosey after about halfway.

At the artwork, its time we get personal with a Menage:

Team up for groups of 3 to do work. While partner 1 exercises the other 2 run around the circle. Switch off at each lap until the team reaches 90 reps of each exercise.

Round 1 – Bobby Hurleys

Round 2 – Big Boy sit ups

Round 3 – CDDs

Time’s running out so we mosey back to the start. Once there we get in 30 Alternating Shoulder Taps to finish up.

Strong work today men, especially the FNG. AYE!

Prayer Requests: Leigh Anne Carpenter, Lynn Hamm, Breaker Breaker’s family, Tesla’s friend’s family on his passing, Slim Shady’s grandmother passing, FNG Get a Grip’s father in law blood infection

Announcements: several 5ks coming up, Burpeethon (you’re welcome @andrew_quinley), other stuff

Thanks for the opportunity to lead today men. Next week Boudin gets his shot.


Dropping Knowledge

We had 15 pax show up in the gloom for a beatdown.

All vets, so a quick disclaimer was given.  YHC then said I had some trivia this morning.  The way it works is I ask the question and give the pax some time to come up with a final answer.  If they get it right, we move on to the next exercise.  If they get it wrong, we all do 5 burpees then move on to the next exercise.

We moseyed around the parking lot up to the school for some wall sits and hip slappers.

YHC called for a 30 second wall sit followed by 10 hip slappers (or merkins if you preferred).  Then a 40 second wall sit and 10 hip slappers.  Then 50 second wall sit and 10 hip slappers.  Finally and 60 second wall sit and 10 hip slappers.

Sargento nailed the answer to the first trivia question, so I was thinking I may have to dial up the intensity of these questions!

Short mosey over to the tennis courts for The Accumulator.

The way it works is we do exercise 1 for 60 seconds then short lap around the tennis nets.  Trivia question.  We do exercise 2 for 60 seconds, exercise 1 for 60 seconds then short lap around the tennis nets.  Trivia question.  We do exercise 3 for 60 seconds, exercise 2 for 60 seconds, exercise 1 for 60 seconds…you get the idea.

The exercises were as follows:

Exercise 1 – SSHs
Exercise 2 – Shoulder Taps
Exercise 3 – Lunges
Exercise 4 – American Hammers
Exercise 5 – CDDs
Exercise 6 – Jump Squats

From the trivia questions we learned Wanderer knows his movies, Dr. Seuss’s literacy knowledge came in handy and Anchorman knows a lot more about the US Dept of Energy than I would have thought.

Fellowship mosey over to the “flag” that we didn’t have since school isn’t in session yet.  The flag on Gold Digger’s shirt was a good substitute.

Then it was time for a little Corewood.  While on their six, each pax would call out an angle for protractors and everyone would hold for a ten count.  We made it around the circle.

Time for one final trivia question.  It was wrong.  5 burpees.



Prayer Requests
– Slim Shady’s grandmother
– Students and teachers going back to school


Thanks men, great work this morning!

Challenge Yourself

With the threat of rain YHC wasn’t sure what kind of crowd was going to show this morning, but this is “The Storm” and the PAX start pouring in around 5:25. When time hits, 11 total PAX are ready to get after it. No FNG’s so only a brief disclaimer.




Warm Up


Burpees x5 OYO

SSH’s x20 IC

Burpees x5 OYO


Mosey over to the main entrance of the school and let’s get started with The Thang:


PAX perform max reps of two  exercises then complete a lap around the outer perimeter of the parking lot.


Set #1 – Merkins & LBC’s

Set #2 – Dips & American Hammers

Set #3 – CDD’s & WWI’s


Next up is a lunge walk around the side and front of the school stopping at various points for 25 jump squats.


Mosey over to the tennis courts for some partner work. Partner up on one side of the courts, Partner 1 does AMRAP of called exercise while Partner 2 sprints to opposite side of courts and completes a set number of reps of a different exercise and sprints back. Flapjack.


Set #1 – Flutter kicks AMRAP, 10 Burpees opposite side

Set #2 – Freddie Mercury’s, 20 Diamond Merkins

Set #3 – WWI’s, 20 Mike Tyson’s

Set #4 – LBC’s, 20 Werkins

Set #5 – American Hammers, 10 Burpees


Time is up and The Storm is coming so back to the flag.




Challenge Yourself


“Keep pushing the rock”, “Don’t quit”, and “It’s you vs. you” are all commonly heard at a workout. We challenge ourselves during workouts to keep going with the goal of making ourselves physically and mentally stronger. But are we challenging ourselves the same way with the spiritual part of our lives? Do we continue to witness after being rejected? Do we give up on our daily devotions or daily bible readings when it becomes difficult or takes up too much of our time? We need to give maximum effort to become spiritually fit, anything less is unacceptable.


Matthew 6:33 – “But seek first his kingdom and his righteousness, and all these things will be given to you as well”.



  • If you’re posting at Midoriyama on Thursday bring a kettle bell if you have one
  • CSAUP 50 mile relay August 25th and cookout at Sargento’s that afternoon (M’s but no 2.0’s)
  • Recon Q at Mt. Hollywood today at 17:30. Meet at Middle School Parking lot


Prayer Requests

  • Family friends of Telsa, father is missing
  • Top Hat upcoming Dr. appt
  • Marriages
  • Those fighting addictions


YHC took us out in prayer.


Great to see Gilligan out today and all the PAX pushing hard. It was an honor to lead this great group of HIM’s.





YHC was asked to fill in this am for Mayor who is on the DL.  No worries brother, I got you.  The BlockBuster it is.  Not sure how many blocks were remaining at The Storm, so we’ll see.  As the Pax kept rolling in, some new faces but no FNG’s.  Quick introduction and then the workout began.

Warm Up; SSH x 10, Toy Soldiers x 10, Mericans x 10, Bigboy Sit Ups x 10 single count; Mosey to the baseball dugouts.  All Pax grab a block.

3 rounds of Curls x 10 IC, French Curls x 10 IC, Overhead Press x 10 IC, Squat x 10 IC, Front Raise x 10 IC, Good Mornings x 10 IC; Run .25 mile, complete round 2 of same exercises; Run .25 mile, complete round 3; Run .25 mile, 10 Blockees- use the block.  Return blocks to dugout and batting cage area.  Mosey back to the flag.  20 mountain climbers IC, Imperial walkers x 20 IC, 5 Burpees.  Time


Announcements, Prayer Requests- Mayor, Breaker Breaker family.

BOM; Dr. Seuss took us out.

Moleskin; BrownStreak made it out, too long man,  good to see you out this am.  Hunk a Junk nice to meet you sir, keep pushing.  Good work.  All Pax seem to really enjoy this workout, at least that’s I’ll tell myself.  Appreciate the push Buckeye, enjoyed it.  Linus kept the cadence count going, well done brother.  It’s an honor to lead you men and thanks for rolling out of the fartsack this am to post, good crowd.  Let’s keep it going.  Always a pleasure get after it with you men before the sun comes up.  #DRP

Run Around

YHC picked up a Q for Mayor and had conversations about some of TinyTank’s beat downs or his M’s.  As I thought that over I recalled how hard they were and decided against it and went with the simple 10 parking space run around.  Arriving a little early to write exercises in 10 spaces the pax started rolling in.  Tesla coming in during the Warm up,  Varsity should set a better example.

Warm Up;

SSH x 10, Mericans x 10, LBC’s x 10, High Knees, ButtKickers, Karaoke right and Karaoke left, Toy Soldiers x 10, Imperial Walkers x 10.


14 Pax split into 2 lines and Indian Run to loading dock area behind school, plank for six.  Teams of 7 hold plank while one team member sprints to dock and jumps up on dock, performs 5 burpees and sprints back, next team member goes and so on.  Indian Run to 10 spaces in between islands.  Islands approx 50 yrds apart.  Pax perform reps of exercise indicated and run around islands to next space and perform reps of next space exercise and run again. Exercises were

SSH x 30, Mericans x 20, Squats x 20, CDDs x 20, Flutterkicks x 30, Mountain Climbers x 30, French Fries x 30, Burpees x 10, LBC’s x 30, Shoulder Taps x 30.  One full round completed and 2nd round the reps were cut in half.  Mosey back to flag for COT.

COT; Announcements, Prayer requests, Namorama

BOM; Norwood took us out.  Thanks brother.

Moleskin; Hard work by all, no mumble chatter at all!!!  Hipaa said we went a little over 2 miles.  Pax definitely kept it moving this am. It was an honor to lead you men.  #DRP

I know I had it here somewhere!

Tuesday at the Storm can be a grab bag of fun sometimes. You never know what you’re going to get, no show Q’s, Mayor being Mayor and sometimes your weinke disappears. The latter is what happened to Sargento this morning. YHC ran the 4 miles from home to get in a little last minute training for his upcoming race and he’s sure the weinke left the house with him. YHC even checked his pockets a couple of times en route to make sure it was still there. Everything was ready, speaker for the tunes, weinke, PAX.

Warm Up:

Goofballs of course 1×5 IC I think

Don Quixotes x10 IC?

Gorilla Humpers x10 IC

Pledge of Allegiance

Mosey around the parking lot up and around to the big speed hump. There the PAX found YHC’s portable speaker and his weinke. Wait, where is the weinke? Dang, Q fail. Oh well, here goes.

The Thang:
AMERICA – an escalator doing 10, then 20 then 30 reps of each exercise.

A – American Hammers

M – Merkins

E – Flying Squirrels (there aren’t any good E exercises)

R – Rockette Dips

I – Imperial Rockette Walkers

C – Crab Walk Inch Worm

A – Annies (if you don’t know look it up)

There was a train somewhere in there so we did 5 burpees for that.

We had the good fortune to listen to YHC’s U2 playlist while pushing the rock in preparation for their upcoming concert. Some PAX didn’t fully embrace the tunes but that’s ok, YHC will bring something else that most wont’ like again soon I’m sure. The concert was killer by the way!

To wrap up we tried some Austin Ass Kickers. They’re hard to keep a rhythm with.

I think that was time.

Prayer Requests – Can’t remember (this is a great reason to get your BB done before too long) sorry men.

Moleskin – I love leading workouts and hopefully everyone doesn’t mind putting up with me from time to time. I don’t look forward to writing BBs though and it’s even harder when you’ve lost the weinke to refer back to. Better luck next time.



The number 7 is a very prominent figure in Bible.  This number, or multiples of it, show up in the scriptures somewhere in the range of 700 times and it always means the same thing, completeness.  The first Example of this is in Genesis 1 with the creation taking 7 days to complete giving us the 7 day week which is used world wide.  Another example of this can be found in Exodus with the command for Leprous Naaman to bathe in the Jordan River 7 times to complete cleansing. And still another in Revelation with the 7 churches that represent the completeness of the Body of Christ.  Again Joshua was instructed to march around the walls of Jericho 7 times to complete his mission and overcome their walls.  There and many more where those came from.

The Biblical number associated with man is 6 symbolizing our falling short of the completeness and holiness of God. Interestingly enough, man was created on the 6th day.   It is also appointed to man to work for 6 days a week and rest 1, Gods rest that Tool Time was talking about.  It is the number of imperfection that is man without God.  No matter how we try, we just can’t keep up all by ourselves.  Man is not God, just as 6 is not 7.

The gathering of 14 HIM’s in the gloom at The Storm this morning was an impressive showing.  Filled with real men who are making investments in themselves for the betterment of their families and communities.  Men of impact.  These are men that know that we are all 6’s without the One.  We all know that here in F3, we are forever trying to not be the 6.  Aye!

5:30….let’s invest!


Warm up:

High knees x 20 ==>

SSH x 20

Goofballs x 20==>

SSH x 20

Mosey around back side of parking lot to covered and lit area in turn 4 of the soccer field.

The thang= The Walls of Jericho;

Turn 1 = merkins x 15

Turn 2 = Squats x 15

Turn 3 = CCD’s x 15

Turn 4 = LBC’s x 50

All of the above x 7

Some went an 8th time due to unclear Q instruction.  Q fail.  I will put you down for EC.

Flutter kick x25 until 6 that was really not the 6 arrived.

Somewhere around the 4th lap was a train= 5 burpees.


LBC’s x 50

Oblique crunches x 20 each side

LBC’ x 50

Get your butt of the grounds with a twist. I’m not going to explain.  Show to know or feel free to ask. x 20

LBC’s x 50

Mosey one last lap around the soccer field.

Mosey back to start and time.

Big thank you to Mayor and the HIMs at the Storm for the opportunity to push the rock this am.  It’s a big honor to be part of, no matter how small, such an outstanding group of real men.  You have all in your own individual way helped me be a better husband, father, employee, and friend.  The honor is all mine.

See y’all in the gloom.



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