Fitness, Fellowship, Faith

Day: November 12, 2018

Kettlebell Work

Just kidding, we ran.

Most ran The Pub Route:
Out of the Publix parking lot and right on Hoffman
Left onto Pamela
Left onto Gardner Park Dr
Left onto Armstrong Park Rd
Back to The Pub

Others ran a shorter version of about 4 miles:
Out of the Publix parking lot and right on Hoffman
Left onto New Hope
Left onto Armstrong Park Rd
Back to The Pub and circle around for additional mileage

Convergence at The Yank w/ 3rd F to follow
Veteran’s Day Murph at The Black Knight
New AO on Tuesdays at Bess with no-running, Pain Lab-style workout (This announcement went over well at a running AO). In all seriousness, thanks to Hipaa for coming out to promote it.

Prayer Requests:
Monk’s brother-in-law’s mother
Stroganoff’s friend w/ liver cancer

Veterans Day Zachary Tellier

12 posted at Mt Hollywood on this Veterans Day.  Every since I was on the Q schedule for this day I knew what would be done.  I was going to introduce the PAX to Zachary Tellier.  Please take time to click on the link to find out what we did and read about this HIM.

We welcomed one FNG(Hot Air) today and I’m sure this guy will prove that he is not full of Hot Air. (I have known this man my whole life)  Great work by all that posted this morning!!!

Always remember the service members that have sacrificed their lives for our freedom and thank the past and present members!!  Thanks again and it’s always a honor to lead a great group of men!!

Until next time Pizza Man is OOOUUUUTTTTT!!!


SFN Christmastown 5k- November 24th at 6pm…please come out and support!!!

Christmas party- December 15th from 6pm til 4am…The Quiche’s(more information coming)

40 day Spritual Challenge- read 31 Chapters of Proverbs and 12 Chapters of Ecclesiasties

Convergence: Who Wants The Belt?

F3 Gastonia announced the fourth quarter Convergence at The Fighting Yank with Roscoe and Short Sale tabbed to lead the PAX. As it would be a tag team affair, the theme would follow suit as the pair transformed into former Tag Team Champions “The Rockers” Shawn Michaels and Marty Jannetty. Great effort was made to look the part as well as design a Weinke to execute a beat-down that would challenge the All-Star Battle Royale in downtown Belmont.

A chilly morning began with a number of PAX getting some extra credit while kit for the Pain Lab and the stage were formed. Linus kicked off the event a few minutes early–reading the Proclamation ahead of Veterans Day – more to come on that. With the circle formed and document read, John Williams orchestra masterpiece from 2001 A Space Odyssey began to thump over the speaker. The Nature Boy made this famous and as the self proclaimed World Universal Intercontinental Heavyweight Tag Team Champions of F3, your heroes crested the hill and ran into the squared circle to rousing applause and enthusiasm. Once in the ring and with all the excitement, Short Sale made a not so informative disclaimer. Seeing his partner in major trouble, Roscoe was frantically in their corner calling for a tag.  At the last possible moment before the match was called, Short Sale struggled to the corner and made a legal tag.  Roscoe came in with new energy and immediately initiated the warm up but would soon lose steam. Another exchange was made as would occur frequently during the workout. There were 45 men that experienced this live but you can read about it here:


  • Roscoe: SSH – IC x 20 (tag)
  • Short Sale: 5 Burpees OYO (Tag)
  • Roscoe: LBC’s IC x 15 (Tag)
  • Short Sale: 5 Burpees OYO, Squats: IC x 10 (Tag)
  • Roscoe: Merkins 15 IC

During the warm-up, we reviewed a few of the F3 principals (peer led, held outdoors – rain/shine, free of charge, open to all men, ends with a Circle of Trust). As HIPAA and Madoff were the first to answer, they received “flair” which were bright colored strips tied around their bicep. As any wrestling fan knows, “flair” is as important to the look as the hair, ripped physique, and a signature move. Your Tag Team Champions had plenty of flair – and shared often during the workout to reward great effort or in Sargento’s case as a consolation prize (in this era of everyone getting a participation trophy). If Sargento had gotten flair earlier it would have been removed for his odd mumble chatter today.


Mosey to the Glenway Pub parking lot:

Short Sale instructed: Divide into teams of 5 for Four Corners, tag team version.

  • Corner 1: Flying Squirrels
  • Corner 2:Squats
  • Corner 3: LBCs
  • Corner 4: 4x4x4(4 reps of SSH, Merkins, Mtn Climbers)

Partners 1-4 begin at corner performing AMRAP of exercise. The timer is Partner 5, carrying a sandbag. Upon arrival, the partners tag in to carry the sandbag to the next corner. It was a little chaotic but there was no rest so the heart rate got going as did the mumble chatter. Plenty of flair was awarded for men pushing the rock.

Roscoe: Once sufficient effort and flair was handed out, Roscoe called for Omaha and the PAX followed back through the park to Belmont Middle School track.


Partner up. P1 places P2 in the torture rack (Fireman’s Carry) and performs 10 squats, one spin, moseys to the other side of the track, 10 more squats.  Both partners then mosey to the next corner where P2 carries P1.  There was supposed to be a mandatory “WhoooooOO!” while doing this exercise but too much mumble chatter at the explanation caused this part to fail.  One lap of that and Roscoe was spent.  Somehow he struggled to jump from his knees to tag in Short Sale before collapsing in a pool of mud and sweat.

SHORT SALE then called for the ugly wench Dora.

Dora 1-2-3

Remain on the middle school field for yet another partner exercise. P1 performs the exercise; P2 runs the length of the field and returns to tag in. The first set was a challenge on the legs, the next for the arms and the last for the gut.

  • 100 Jump lunges (50 each leg)
  • 200 Merkins
  • 300 Flutter Kicks

A train raced through on a nearby track. Dolph called the 5 burpee penalty – some followed suit, others ignored the challenge. This was a tough set at this point. We’d been pushed pretty hard with a lengthy mosey from the first thang to the second thang. There was a look of exasperation on many faces – but think of all the dramatic wrestling matches you’ve seen in your lifetime, when the good guy begins to re-gain his strength, pulling from deep within for the final push before making the pin. This was no different as the PAX pushed through toward the finish. Roscoe’s blond hair and sunglasses apparently reminded Def Leppard of his high school girlfriend.  Roscoe objected because he is no doubt better looking than Def Leppards high school girlfriend and even though he wrestles in the superheavyweight class no doubt weighed less than Leppard’s High School girlfriend.

Roscoe/Mary: At this point the PAX were called to plank up for the six and Roscoe asked for things we are grateful for.  Cornerstone’s daughter as a cancer survivor, All the PAX and F3 Nation, there were others….then Mosey to the fountain for Mary.  The Pain Lab moseyed over and joined in for the last bit of Mary which included Burpees, Dying Cockroaches, Squats,  and LBC’s before the tag team was counted out of the ring and Linus took back over for the closing ceremonies and Decision.

Linus called for all the veterans to come to the center of the ring. We had the Navy (Slaw), Marine Corps (Oompa Loompa), and the Air Force (Somebody) represented.  Each PAX was asked for who served in their family.  There were many fathers, uncles, grandfathers, and some grandmothers that served.  Thank you all!  Then Linus played the service Anthems for Army (merkins), Marines, Air Force, Navy, Coast Guard. Our Veterans were granted immunity of the called exercise to observe the PAX doing merkins, burpees, jump squats, lbc’s, and Michael Phelps. During the merkins, Sister Act and Def Leppard had a posterior view of Short Sale, commenting how firm his glutes appeared in the tights, possibly accented by the jock strap. As a reward, someone may or may not have been tea-bagged during an impromptu monkey humper. The sights that eyes can never remove live forever.

At the end the moment everyone was waiting for. The Ring Announcer declared “The Rockers” the winners of the match and still Tag Team Champions of the World!

COT: Prayers of thanks for Cornerstone’s daughter that has survived cancer but he initiated a collection for Band-Aids noting his daughter and other survivors continue treatments and after each shot, they need a Band-Aid for the wound. You can contribute to this cause via this link:   Pizza Man’s daughter is ill, prayers for her recovery. Pizza Man’s Grandmother and her new knee.

Announcements: Tomorrow is F3 Dad’s at Martha’s House at 3PM.  It will be a 2.0 friendly beatdown followed by some fellowship and games.  If you come, bring water, snacks, and Frisbees, volleyballs, footballs, and anything else you want to play with.  Remember, it is for the kids! (wink wink)

Christmas-town 5K is technically closed for registration but we’re pushing 8 chariots. Please come out and support and run without a bib if you want. The Christmas Party will be December 15th at Quiche’s new estate. Rumor has it that pets will be allowed?

We named 2 FNG’s today. FNG Sap was visiting from Greenville, SC. JK2 and his company had a conference this weekend that lured several F3 men from other regions to participate in our Convergence. Special recognition to Spackler, Hacksaw, and To-to (theirs not ours) to join our convergence. Broke and Slaw EH’ed Chris Shuford to our workout. He was raised in Belmont, working his first job at Chronicle Mill earning the F3 name Lint Head. Welcome gentlemen.

Moleskin:  Pizza Man asked Roscoe or Short Sale to Q this convergence a while ago thinking he would be out of town.  We liked the idea of the Co-Q so we went with a theme.  Linus has an idea to Q a themed Veteran’s Day tribute at the Gashouse so he just moved it over and incorporated it into the Convergence.  The Pain Lab went mobile again and Roadie upped the game with a huge tire flipping station.  This was followed by Freight and Tiger sharing good words and introducing a 40 Day Spiritual Challenge.  We also learned that Ricky is full of constructive sarcasm.  Freight also delivered water, coffee, and bananas.  A true #HIM!

F3 is a blessing when we can share in all three F’s in one morning. You can sense the joy in the group when we get together and the fellowship is strong.  Please don’t take it for granted and always look for ways to be a positive influence on your spouse, your children, your peers, and strangers.  We should always be looking to invite others into the ring.

Veterans Day Mosey

11 men resisted the cold and showed up at Crossroads this morning.  I know it is starting to get cold for these early morning runs, but way to push the rock today men.

Announcements- Christmastown 5k, Christmas party 12/15

Prayer Request



Sister Act

Leppard 8 Miler

16 men at Crossroads this morning.  Everyone pushed the rock and got in some miles.  Some were sneaky and got in more miles than others(DL).  Great work men!


Prayer Request



Sister Act

Honor The Fallen

13 men resisted the fartsack and showed at Folsom to push the rock and get after it.  Sorry men for the delay in the Backblast, but better late than never.  With Veterans Day being the next weekend, and YHC having the Q this weekend, I wanted to choose a workout that would honor our Vets.  After searching online, I found two workouts that not only would bring the pain, but would  honor the Vets who made the ultimate sacrifice  in the service of our country.   I normally get pumped up when I have the Q, but this morning I was ready to get after it.


SSH, Grass Pickers

Mosey to the flag at entrance of Folsom.  50 LBCs while waiting on the six.  Once we all gather, pledge.


The Thang:

The first workout called is titled “Bert”. 

50 Burpees

400 Meter Run

100 Merkins

400 Meter Run

150 Lunges

400 Meter Run

200 Squats

400 Meter Run

150 Lunges

400 Meter Run

100 Merkins

400 Meter Run

50 Burpees

We did modify this just a little.  We started with 25 Burpees at the beginning, and we were not able to complete the Burpees on the end, because of time running short and I really wanted to get in the 2nd workout.  This workout, “Bert”, honors U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania.  Cpl. Gettings died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq.  Every quarter, Cpl. Gettings fellow Marines in Fox Company complete this special workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.  Today we completed this workout in his honor.

Next workout called is the “Marine 16”.  This  workout consist of eight 2-minute AMRAPs in 16 minutes.

“Marine 16”

From 0:00-2:00

20 Meter Sprint then 16 Burpees (AMRAP both for 2 minutes)

From 2:00-4:00

20 Meter Sprint then 16 Merkins (AMRAP both for 2minutes)

From 4:00-6:00

20 Meter Sprint, 16 Squats (AMRAP both for 2 minutes)

From 6:00-8:00

20 Meter Sprint, 16 Mountain Climbers (AMRAP both for 2 minutes)

From 8:00-10:00

20 Meter Sprint, 16 SSH (AMRAP both for 2 minutes)

From 10:00-12:00

20 Meter Sprint, 16 Jump Lunges (AMRAP both for 2 minutes)

From 12:00-14:00

20 Meter Sprint, 16 High Knees (AMRAP both for 2 minutes)

From 14:00-16:00

20 Meter Sprint, 16 Tuck Jumps (AMRAP both for 2 minutes)

This one was definitely a challenge.  I think everyone was smoked after this one.  The,  “Marine 16”,  was created to honor the 16  fallen members of our military who were involved in a KC-130 crash in Mississippi on July 10, 2017.  The workout is based on the number 16 (16 minutes of continuous movements, 16 repetitions per set).

Mosey back to shovel flag.  22 Merkins for the Vets.  Time!


Prayer Request



It was truly an honor to lead this workout today.  Sometimes we need to take the time to honor our Veterans who made the ultimate sacrifice.  It is the men and women like the ones we honored today, that served to protect our freedom to have things like F3.  We should all make it a point to never forget our Veterans, and to thank them for their service.

Sister Act

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