F3 Gastonia

Fitness, Fellowship, Faith

Tag: The Storm (page 1 of 15)

Get yourself some skillet

We stayed in the circle the entire time.  no running at all, not even a mosey.  thats right TopHat – no running – although I did see TopHat going for a jog after the bootcamp and Dirt did some mile prior.


alot of SSH, we tried to do merkins a few times, however, I could not remember how to count.  Also, we did one set of SSH silently.  Few lunges, bear crawls, squats, planks, mike tysons, few ab exercises and found out Time Frame loves oblique crunches.


Many pax lost loved ones or had many medical events – prayers to all

Best Backblast Ever!!! Running right past the rock

Tuesday morning, a beautiful cool day to push the rock. YHC remembers the days when the Monday AO was known as Derecho. It was a running based workout where we did stuff other than just run a certain route. We did creative stuff like sprints, hill work and fartleks (actually we never did fartleks but we could’ve). Mayor and Top Hat gave an audible groan when I mentioned what we’d be doing today. Time to have a throwback Tuesday!

Warm Up

Goofballs (of course)

Monkey Humpers

Dying Cockroaches

Mosey from the starting area around the parking lot to the small roundabout.

The Thang

Sprint to the first road hump, do 15 merkins, sprint to the next, 15 more, sprint to the next, 15 more, mosey to the stop sign. Props to the Mayor, he’s a pretty good sprinter.

From the stop sign the PAX nurred up the hill to the artwork. Once there the PAX woudl bearcrawl the circle. A few of the elder PAX decided to take the outside circle for a little extra effort. Nice job showing the young whippersnappers what’s up.

Mosey from there back to the small circle where we started.

For this round of action instead of sprinting we skipped and karaoked from speed hump to speed hump. At each hump the PAX did 10 burpees.

Get to the stop sign then nur up to the top.

We were going to bearcrawl around the artwork but Mayor had a great idea to do it backward. Anchorman said we should take that up a notch and not only go in the opposite direction but switch to crab walks. Once again the elder rockpushers took the long route around.

Mosey back for one more round. Sprint to each road hump and then do 25 LBCs. We made it through the 3 roadhumps before it was time to head back.

Once at our original start we had time for a round of Nolan Ryans.


Prayer requests: Anchorman’s mother in law, others I forgot

Announcements: Mt. Mitchell hike May 5th

Thanks for the opportunity men. It was a pleasure as always.

The Storm after the storm?

In last weeks addition of The Storm we more than moseyed. This week the decision was made to take the Storm to the next level and not leave the parking lot.  In fact, we almost did not even leave the warm up circle.

SSH to warm up – no counting here, just SSH.  Whilst we all SSH I explained the exercises written in a circle along with a few coupons.  As usually Buckeye’s classics hits are playing in the background, for some reason the music from my speaker is louder here than when I Qued Folsom a couple weeks ago.  Everyone loved the music except for SisterAct.

The Circle of Pain Lab?  These exercises were written in a circle  in the parking lot prior to some EC.  Turns out, the exact number of PAX showed to match the exact number of exercises planned for the morning.   Serendipity?

  • Squat press with 30lb dumb bells
  • 45lb plate carrier
  • Mike Tyson’s
  • Swimmers
  • Shoulder flys with 10lb dumb bells
  • step back lunge
  • bear crawl
  • Freddy Mercury
  • Plank
  • Curls with 20lb dumb bells
  • reverse bear crawl – SisterAct mentioned that there is an actual name for these but I dont have time for that – so we will call them BEEP BEEP Bear Crawl
  • Run – see not pain lab – we actually had a running exercise
  • SSH

We made it through just over 2 rounds of this when Sargento had to leave us making our perfect numbers no so perfect any more.  Time for a change.  Lets mosey.   We completed a short mosey to the wall on the side of the school where one round of the stupid shuffle was completed because Termite had never experienced it before.  Mosey around the back of the school back to the flag.

Tunes were selected for stretching, as always, we stretch with Disney Princesses.  5 minutes of stretching later and its time.



  • Hike May 5th – its a Sunday morning – see Gastone for more info.
  • Sargento has the Q for the next addition of The Storm
  • Community Run on Saturday
  • 3rd F Friday night with very “special” guest ToolTime

Prayer Request:

  • Breakers family and friends
  • the pax

Dirt took us out in the COT

Thanks Men, it was fun!


More Than A Mosey – I thought the Goat was on Thursday?

Welcome to the premiere elite exclusive reclusive top of the line one and only running AO/Boot Camp in the Gaston region.  The Storm.   On Tap:  The Buckeye 5K.  3.2 miles of more than a mosey.

12 pax ready to go, I let them know that I am an idiot and if they follow me they are also idiots.

SSH in cadence, Plank.  First bad joke of the morning:  ACC gets 3 number 1 seeds in the NCAA tournament (not the NIT) – this was not taken well – I did let the pax know my first joke would be a bad one.  Merkins in cadence, Imperial Walkers in cadence.  Time Frame rolls in.  Lets start over, SSH, Merkins.  Lets Mosey, check that, this is more than a mosey today.  With snow in the forecast we need to hustle.  Average moving pace today was 8:07 over 3.19 miles.

Hustle to the statue round about.  Grab the six.  Plank. Plank.  Plank some more.  recover.  Lets step back lunge AMRAP.  Lunge, Lunge, Lunge.  Plank.  2nd bad joke of the morning brought to you by Sister Act:  Have you heard the joke about constipation?  …………………………..it has not come out yet.  Mike drop into  Mike Tyson’s in cadence, short demo for Radar.  Lets hustle.

Hustled to the stop sign near on our way to the Goat.  Plank.  Plank.  Plank.  We were in the middle of a neighborhood so Quiet shoulder taps in quiet cadence – I can not count this morning. Lets Hustle.

Hustled across Goat Island to the big bridge.  Plank for the six.  Half pax on one side, half on other.  Stupid shuffle to half way point of the bridge and switch sides.  This was a crowd favorite.  No jokes here.  Lets Hustle.

Hustled to the Church at the top of the hill – AMRAP good form Squats.  Pledge.  Hustle.

Hustled to the big bridge.  Bear crawl across the bridge – no walking or running is allowed on this bridge during an F3 bootcamp.  plank for the six.  Freddy Mercury with long extension AMRAP.  Recover.  Real Big Boys with full extension AMRAP.  SA and Broke were getting a rash – may need some Penicillin.  Lets Hustle.

Hustle back across the island into the neighborhood.  Plank.  Plank plank plank. Plank.  3rd bad joke of the morning brought to you by  – Sargento – a man walking into a doctors office wrapped only in cellophane – the doctor says – clearly I can see your nuts.  Lets Hustle.

Hustled back onto school property at the Storm – plank for the six.

Hustle – long Hustle back to the flag – Circle up as time expires.  3.18 on my watch.  Thanks for letting me Q today, it has always been a dream of mine to take the Storm to the Goat.

Prayer Requests

  • Sargento’s Mother in Law
  • SA wife and daughter traveling this weekend


  • Buckeye has the 9th – may have a co-q
  • Sargento has the 16th at the Storm
  • Dr. Seuss has the 23rd
  • The 13th is the community run
  • 3rd F on the 12th at Hush puppies church
  • May 5 hike with Gastone – Q-Source at the peak


5k at The Storm

With the P200 getting close, YHC needs to start logging a few more miles each week. Hopeful that a couple of other P200 PAX would post today, I decided to plan a Weinke that involved a good amount of running. After the typical Broke warmup of SSH’s, Don Q’s and Moroccan Nightclubs x10IC, we started on our journey.


Mosey out the lower entrance to Lakewood Road and stop for some Merkins, Plank Jacks and Shoulder Taps, all x10IC. Back to your feet and across Lake Drive and up Armstrong to the roundabout for a salute to the morning commuters. Monkey Humpers, Rosalita’s and LBC’s x15IC. After a mosey down the main entrance we paused in front of the school for three rounds of Dips and Derkins x20OYO. Mosey through the parking lot and around the back of the school for a stop at the back entrance. Mike Tyson’s and American Hammers x10OYO, run to Hwy. 74 and back and repeat. Around the back of the school and up to the baseball field for 10 Burpee’s then backtrack around the rear of the school and back to the start. Still got some time and only at 2.90 miles so let’s knock out 10 more Burpee’s and mosey around the parking lot to get in a total of 3.15 miles.


Still had time for 6 minutes of Mary and 5 Burpee’s for an imaginary train heard by Sister Act.


Moleskin / COT

“Come to me, all you who are weary and burdened, and I will give you rest.” – Matthew 11:28

If you’ve ever heard Tiger pray, he almost always quotes this verse at the start. God didn’t design us to go non stop and never rest. He told us to rest on the seventh day, HE rested after creating the Heavens and the Earth, and Jesus found time to rest even when he was surrounded by people. Examine your life and find time to rest.



Convergence 3/30 at 7am at Folsom

Nomads 3/9 heading to AG Middle in Charlotte

May 5th Mt. Mitchell hike

March 22nd 2nd F event at ODB in Dallas (M’s welcome)


Prayer Requests

Allen Tate – health issues

Sargento and Family – loss of M’s aunt

Each other


Strong work by the PAX this morning. You guys continue to push me to get better.


YHC took us out.




Welcome to the Storm

Dirt and Breaker Breaker with some EC

Let the Music Begin. Started out with some outlaw country.  Johnny Cash, Merle, Chris, Waylon, Willie, and the Boys.

SSH in Cadence, MNC in Cadence, Imperial Walker in Cadence.  Lets Mosey.

3 Rounds

3 exercises – Tiger Squat x 10, Merkin x 15, Crunchy Frog x 20

Sprint to end of row in parking lot, karaoke step to the first brick and back to row, nur to parking island, bear crawl to end of island and back, sprint to beginning.

plank between each set with shoulder taps and various planking positions for the 6

Mosey to next spot

3 Rounds

3 exercises – Mike Tysons x 10, American Hammer 20 each side, 30 squats

Sprint to end of row, karaoke step to first brick and back to row, nur to parking island, bear crawl around island, run to start, side shuffle to brick and back

flutter kicks between,  shady had a ten count in there, TopHat did not enjoy the music so we switched to The Black Keys Radio

Very short mosey.  next round – exercise followed by sprint.

Big Boys then sprint, single leg dead lift then sprint, oblique crunch then sprint, finally protractor called by moses then sprint.

Easy mosey back to the start.

Grabbed the pledge.

Change music to my daughters music channel for some stretching – lucky for us the perfect song for 5 minutes of stretching – Circle of Life – Lion King Sound Track.


CSAUP – sign up by 2-16, event is 2-23 with Stinky 2nd F immediately following at Buffalo Wild Wings

QSource on Sundays at 7:30 am

Prayer Requests

Breaker Breakers Family, the pax, special prayer for f3LKN lost a member recently.  TopHat father passed away Sunday.

Dr. Seuss Took us OUT in the COT aka BOM


Pushing the rock and finding the line

8 men of impact showed to the Storm this am looking to push the rock and better themselves.  We were lucky enough to get one last post in before the yucky weather arrives.

During the disclaimer this am it was discussed the difference in feeling the burn and getting stronger and feeling pain and hurting yourself.  We also discussed finding the line between the two and how close we can get but not crossing it.


SSH x 20

Mountain climbers x 20

Slow merkins x 5


Mosey long way to circle.:

Ring of fire…

Heels to heaven until everyone one by one high knees around circle.

Mosey to front of school where 5 circular rocks await the pushing they will surely receive…..

Pair up.

3 sets amrap.

P1 runs roughly 150′ and back while P2 does called exercise.  Switch x 3.


Step ups…at this point it was asked by YHC how everyone is feeling?  Anchorman replied the we have found the line previously discussed.  This was good news.

Yoga break..down dog, cobra, plank, lower back stretches.


Incline merkins…literally pushing the rock.

Yoga break.  Same as above.


American hammers x 20

V ups x 20

Merkins x 20

Rinse and repeat x 15

Meander to wall for calf raises x 20 feet together and x 20 spread apart.

Most back and time!


HIMs for Rice and Beans meet tonight at the Point Church in Belmont across 74 from Walmart at 6:15pm.

Please is you have and questions about the Mt Mitchell hike see Gastone.  This sounds quite cool.

Prayers for us, families, health, and community.

Big fat Q fail.  I forgot to do the namarama.  Oops.

It was my honor and privilege to lead such a great group of HIMs this am.  You guys make me better and I am grateful.





STORM 1/15/19

10 Pax showed up to workout at the Storm on a rather cool Tuesday morning.  Dr. Seuss and Roscoe ran while the rest of us enjoyed the boot camp workout.  Welcome to Pit Boss from Charlotte.  I hope you come back often to work out with us.



Warm up

Seal Jack x 25 (IC)

Peter Parker x 20 (IC)

Copperhead Squat x 26 (IC)


Mosey to the school

Run around the practice field stopping at:

1st corner             Burpee x 5

2nd corner            Dips x 20

3rd corner            Jump Squat x 20

4th corner             Flutter Kick x 20 each leg

Rinse and repeat x 5


4 Corner Merkins

1st corner             12 Merkins

2nd corner            11 Merkins

3rd corner            10 Merkins

4th corner             9 Merkins

Continue until finished


Partner up for AB Lab

Partner 1 runs to the garbage can and back while partner 2 AMRAP’s the following then flap jack:


Flutter Kicks



Freddie Mercury’s


Lunge to the garbage can

Mosey to the Flag

Mary – Any Exercise

JoBoo    Imperial Walkers x 15 (IC)

Gilligan 4×4 Burper x 3 OYO


Q took us out with prayer

Thanks for pushing today gentlemen.  It was a pleasure to lead you.

Dirt is OUT!

The Deck

9 HIMs posted on this Tuesday at the Storm for the first Q by YHC in a long, long time. So long that there was only one workout I felt would be a crowd pleaser.


Basic due to no FNGs.

Warm Up:

Moroccan Night Clubs x20 IC

The Thang:

We did the Deck of Death. The straight forward approach we would take was to do the exercise. We made it all the way through with a few minutes to spare. We did some mary to wrap it up.

Thanks for letting me lead again men. It’s bee too long. My apologies for the late backblast. I’ll be back!


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.


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