F3 Gastonia

Fitness, Fellowship, Faith

Tag: The Storm (page 1 of 14)

Respect and Discipline

12/11/2018 The Storm
9 strong at the icy Storm this morning. Breaker Breaker called for Q’s a while back so I signed up for one not knowing “The Storm” would be icy but we made it work.
Disclaimer: Be careful because it is slippery.
Warm Up: SSH x 15 IC, Cotton Pickers x 15 IC, Low Slow Squats (Tesla told me they are also called Copperhead Squats) x 15 IC, 5 Burpees OYO (I hate those)
I usually will have a topic or a verse that I will talk about during my Q and today it was a repeat of a favorite and appropriate for the morning. I couldn’t help but notice 7 of our 9 HIM’s were “Respects”. I know everyone has a lot going on this time of year, including you younger guys, but don’t forget to make time to post as much as possible during this holiday and winter season. It is much easier to stay in shape than to try to get it back in January or the Spring. One reason I try to Q is to push myself to stay after it and sometimes I will use my age as an excuse to not push myself. It was great to see so many guys “our age” and older getting after it, and on that note, I read a word from Jocko Willink about Darkness…
“The sun doesn’t shine every day. The storms will come. There are times when the nights
will be long and dark and you will be alone. There will be times when The Darkness
seems to consume everything. But don’t let it consume you.
Don’t let it consume you. Even in the darkest times. Even in the strongest storms. Even
when the sun is blotted out and the world is falling apart.
The Darkness cannot extinguish your light.
You. Your WILL. Your determination. No matter what is happening—no matter how hard
the fight is. As long as you keep fighting—you win.
Only surrender is defeat. Only quitting is the end. Because The Darkness only wins if you let it.
Do not let The Darkness win.
Fight. Fight On. To fight against The Darkness is to win. Fight On.”

Burpees x 5, run to the school and back.
Lunges x 10, Burpees x 5, run to the school and back.
Imperial Walkers x 15 (Oops, I was doing Hillbillies), Lunges x 10, Burpees x 5, run to the school and back.
Merkins x 20, Imperial Walkers x 15, Lunges x 10, Burpees x 5, run to the school and back.
Plank Jacks x 25, Merkins x 20, Imperial Walkers x 15, Lunges x 10, Burpees x 5, run to the school and back.
Squats x 30, Plank Jacks x 25, Merkins x 20, Imperial Walkers x 15, Lunges x 10, Burpees x 5, follow me, slipping and a sliding to a well-lit lower parking lot where coupons awaited.

I went by my boy Slaw’s mancave last night to borrow his well-used half blocks. He did say there would be a 20 burpee penalty if anyone broke another of his blocks as I believe the Folsom boys broke a few the last time they were used. I am happy to report no broken blocks.
Curls x 30 Single Count, On Your Six Chest Presses x 30 Single Count, Shrugs x 30 Single Count (my form was questioned by a certain Canoe but I persevered).
Repeat. Curls x 30 Single Count, On Your Six Chest Presses x 30 Single Count, Shrugs x 30 Single Count.
30 more Curls “for the girls” I believe Buckeye said and then mosey back to the school building sidewalk which was the least icy place I could find for everybody’s favorite.

Timer set up for 11 seconds with 8 second rest for 3 reps, then 10 seconds with 8 second rest, then 9, etc. We all pretty much made it about the same amount but Buckeye and Sister Act (the young’uns) were leading the way. Back to the flag.
End Up with 10 Burpees OYO. Nameorama.
More From Jocko Willink…Excerpts from Discipline Equals Freedom
“Don’t worry about motivation. Motivation is fickle. It comes and goes. It is unreliable and when
you are counting on motivation to get your goals accomplished—you will likely fall short.
So. Don’t expect to be motivated every day to get out there and make things happen. You
won’t be. Don’t count on motivation. Count on Discipline.
You know what you have to do.
So: MAKE YOURSELF DO IT. You do that with Discipline.
It happens in the darkness of the early morning. In solitude. Where I try. And I try.
And I try again. With everything I have, to be the best that I can possibly be.
Better than I was yesterday. Better than people thought I could be. Better than I
thought I could be. Faster and stronger and smarter.
And claim one victory that no one can ever take away from me. Ever. A victory that is earned
every single day. A victory of determination and will and discipline.
A victory achieved because: I will not stop.”

Announcements – Convergence Saturday 7 am at the Gashouse (Schiele Museum), Quichemas Party Saturday night. Sign up to Q. Site Q’s need your help. Everybody in F3 should be able to Q. If you enjoy F3, pay it forward by Qing a workout.

Prayer Requests – Family friend of Breaker’s, Friend of Virus, Friend of mine’s mother passed away.


Storm for the Crippled

17 PAX assembled for an unusual GD Q. YHC having injured his leg in training for a recent marathon necessitated a near moseyless weinke.

The typical 10 burpee warmup called, then mosey to side of the school to park for a while. 40 exercises done AMRAP, 50-10 seconds for the first 20, then 45-15 for the second half. Exercises broken into 5 categories to mix things up: arms, legs, wall, misc, and abs. Almost all exercises were the usual suspects excepting one or two anomalies such as chicken peckers and ascending testicles. At the end of 40, mosey back to the shovel flag for bookend burpees and call it at 6:14.

At this juncture, YHC struggled to keep down a poorly cooked piece of meat from the night previous and missed the announcements. These may include, but are not limited to: Christmastown 5K this Saturday, Christmas party Dec 15 @ the Quiche’s, Operation Sweet Tooth, etc.

Prayer Requests: Tiny Tim’s wife, all those traveling this week for the Holiday.

Until next time,


His yolk is easy but this Q wasn’t

We had 19 PAX including 1 FNG (courtesy of Boudin) circle up at 5:30 sharp on this comfortably cool morning.

We did some stuff to warm up including:

10 plankjacks I.C.
10 big arm circles each direction to warm up the shoulders

Mosey around the pond to the front of the school where the following happened:
Line up at the top of the parking lot;
Long jump 10 spaces to the island
25 American hammers
Plank walkouts the next 10 spaces to the bottom of the lot
5 4x4s
Acummulating Mercans (1 mercans @ 1st space then bear crawl to next space; 2 mercans…bear crawl…etc.)
50 Morocan night clubs (shoulders burning)
Side lunges alternating legs over last 10 spaces
4 4x4s

PAX broke into 2 groups (9 in grp 1 & 10 in grp 2) to wall sit while each member ran to middle island and back

Fellowship mosey to baseball field while HC spoke briefly about Christ helping each of us bear the weight of our yolk. Reminded PAX that only He can bear the weight of our sin.

Each man grabbed a coupon (CMU) and circled up for this:
10 truck drivers
10 overhead shakes
15 Big boy situps
10 ball busters (kettle bell swings)
10 Dercans
Rinse and repeat

Mosey to school entrance for:
40 monkey humpers
30 Rocky Balboas
20 LBCs
10 CDDs…10 more
20 LBCs
30 Rocky Balboas
40 monkey humpers

10 hipslappers
Boudin called 10 seconds
5 hip slappers

Mosey to flag for 8 minutes of corewood (mary style

And DONE! WHEW that seemed to never end. Thanks for helping me push the rock.

Matt. 11:28-30

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

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