Fitness, Fellowship, Faith
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
Nameorama
Sister Act
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!
Announcements
Prayer Request
Nameorama
Sister Act
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.
Warm-UP:
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!
Announcements
Prayer Request
Nameorama
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
7 Hims showed for the Veterans Day Murph at Black Knight.
The Thang:
We did the Murph!
The Moleskin:
Great morning and a strong crowd.
Aleays an honor, Gastone
Little Caesar and I showed up before the allotted time and were ready to go. Before I lit the charcoal I wanted to make sure that someone else would show up for F3 Dad’s at Marthas part 3. I look into the parking lot full of cars and see an American flag being pulled out of a trunk. I know that F3 has arrived so I light the charcoal and get the flames burning for the cocoa bar after the beatdown.
Voodoo and his FNG Daughter now known as “Teddy Bear” and Hipaa and his 2.0 son “Hoverboard” show. Hoverboard was wearing a Speed for Need kids shirt and Hipaa was wearing a bad ass black F3 shirt with his evil skull half-face covered thing. (It wasn’t that cold out but he looked cool. In South Central)
We waited for a while and YHC entertained the kids with frisbee throwing for a while. When we realized YHC failed to promote the event enough and no one else was going to show, we got ready for a kid friendly beatdown.
Disclaimer and explanation of F3 to Teddy Bear. SSH x 10, Imperial Walkers x 10, LBC’s x 10, Toy Soldiers x 10. Squats x 5, Squats with 2.0’s in the human torture rack x 5
Mosey to an adjacent field. Frisbee toss/sprint/exercise: One Pax slings the frisbee…sprint to where it lands, 5 merkins or 5 squats x 10 or so. The kids were hard to beat to the frisbee as they were willing to go all out Pete Rose style to get it. Advantage: 2.0’s
Next up was the Leap Frog: Dad’s versus kids
The kids didn’t want to get down. They lacked a sense of urgency. They didn’t work together as a team. The dad’s rested and re-organized the kids during the event and wouldn’t let them quit when they wanted to go get water. Advantage: Dad’s
Next up: Dora 25-50-90? Squats, LBC’s, Hipaa was stuck doing the exercise for a while. Hoverboard was picking daisies or something. YHC had to herd him back to his dad before his dad stroked out. Little Caesar claimed some outrageous number of LBC’s, but Teddy Bear got to 90 in one set. #Impressivekids
The breakdown of leadership and discipline was evident so YHC declared the event over. We went straight to announcements after a quick water break and so Teddy Bear could go get her toboggan. ???
What are the 2.0’s thankful for? Food, Basketball, and Basketball
Prayer requests: My dad’s trip back from Florida on his Motorcycle
YHC prayed us out and we raced to the hot chocolate bar. I think it was the first time in months Hipaa had chocolate and he savored it. The kids ate marsh mellows with their cocoa. A lot of marsh mellows.
We cleaned up quickly. T-Claps for Hipaa to put out the fire and collect the gear and for Voodoo helping clean up.
A beautiful afternoon to spend with the kids and F3 brothers. Good to see Voodoo coming out a bunch in a short time! Thanks for Hipaa being a great leader and taking action on behalf of F3. #allin
Until next time,
Roscoe
Well let me start by saying I have always wanted to Q a pain lab. Most normal people would’ve been to several pain labs before they volunteered to Q one, especially one at a convergence. As I’m sure yall have realized by now I am no normal person. Go big or go home right.
Warm up:
10 merkins
25 lbc’s
10 donQ’s ic
10 toy soldiers ic
10 monkey humpers ic
The Thang:
11’s with burpees and big boy sit ups
10 BBS 1 burpee
30 kettle bell swing
9 BBS 2 burpee
30 up right rows
8 BBS 3 burpee
30 triceps extension
7 BBS 4 burpees
30 lawnmowers (15 each arm)
6 BBS 5 burpees
30 chest press
5 BBS 6 burpees
30 American hammers with the weight (thanks to Rudolph)
4 BBS 7 burpees (it was at this point I realized burpee 11’s was a terrible idea) oh no here comes a train and yall know what that means 5 burpees oyo.
30 goblet squats
3 BBS 8 burpees
30 snatch press (15 each arm)
2 BBS 9 burpees
30 weighted lunges (15 each leg)
1 BBS 10 burpees
30 ff jacks(ask HIPAA)
Thank goodness these are done
30 weighted squats
20 lunges
22 for the vets
Oh and now for my favorite part the Indian tire flip. Get in a single file line flip the tire 5 times then run to back of line and do 5 burpees. We all flipped the tire at least one round and some flipped it two rounds. T claps to Mozart that young man flipped it all by himself. He is volt’s 2.0 and it shows. Once we made it back to the starting point we rejoined “the others”.
It truly was an honor to lead. I hope I brought enough pain to pain lab. BTW that was 70 burpees called by Roadie. SMH what has the world come to?
Great job by Freight organizing 3rd F event after convergence. Freight shared a well thought out word on Moses father in law Jethro, referencing how Moses relied his father in law heavily for advice in proper actions. Moral of the story was how we all need advice and listening ears from time to time, and how Whetstone was created to be another avenue for Pax to rely on.
That aligned nicely with YHC comments on wisdom. Wisdom will not be achieved until we submit to our Father, Keeping His commands. And the beauty is that submitting to Him makes not doing the don’ts and doing the do’s not only desirable, but pleasurable. YHC stated how the books of Proverbs and Ecclesiastes are books on wisdom.
YHC then referenced how Broke made the comment a couple of weeks ago, “what if we had a spiritual challenge, praying and reading our Bible each day. What kind of change might we see?” After consulting with Broke, a 40 day spiritual challenge was issued. Proverbs has 31 chapters, Ecclesiastes has 12 chapters. Challenge is to read a chapter a day from these books, and on three days read two chapters. A total of 43 chapters in 40 days. But don’t just read the words. Meditate on them, God will speak to you.
Second part of challenge is to choose a fellow Pax and pray for him every day. Contact him if you wish and see if there are any special requests. Otherwise just lift him to God every day.
Tiger
It had been awhile since YHC had volunteered to Q at his home AO of Midoriyama, so YHC volunteered a week and a half ago to Q. If you happen to be a Midoriyama regular, you should’ve noticed by now that it is raining or just finished raining if YHC has the Q. Some of the PAX were discussing whether YHC should get his F3 name changed to Rain Man. As the PAX roll in, YHC notices a dark gray Tacoma rolling in. Former Nantan Freight is off the IR and back out in the gloom. Great to see you back out, brother (at least that was YHC’s initial thought). Thankfully, the rain has stopped. Def Leppard rolls in a couple minutes late (presumably on purpose just in case the Q calls the Slawter starter). No FNGs, short disclaimer, let’s go!
Warmup:
PLEDGE
The Thang:
Walls of Jericho-
All PAX perform 7 reps of 7 different exercises, then run a lap around one of the parking lots at Midoriyama. This will be repeated for 7 rounds total, except the final round the PAX will run 7 laps around the parking lot.
Exercises were: Merkins, Squats, In-N-Outs, Diamond Merkins, Sumo Jump Squat, WWI’s, and Flying Squirrels.
YHC believes he heard some constructive sarcasm from the six, but the six was so far back, it was really hard to tell.
Red Barchetta
With everyone out of breath (except for Madoff, who looked as if he were waiting for the warmup to finish), we fellowship Mosey over to adjacent parking lot for some Red Barchetta. YHC was introduced to this exercise by Whoopee. YHC had cones placed at 0, 10, 25, 50, 75, and 100 yards. As YHC was explaining the exercise the PAX, newly crowned site Q Blart jumps on the constructive sarcasm train with Freight and questions the Q’s measurement methods to ensure we are at the correct “yardage” to achieve optimum workout/ cardio. After explaining that YHC used Google to measure the distances (Google is never wrong), we got to work.
Constant Mumblechatter/ Sarcasm throughout the entire evolution.
11’s
Finally, the PAX lined up for 11’s. Tiger Squats/ Merkins. Q’s form was questioned by lead instigator/ constructive sarcasm director. YHC will acquire some logs to be used as coupons next workout so he can incorporate the “Log in your eye vs. the speck in your neighbors’ eye” parable. Might be beneficial.
Mosey back to the Flag just in time. (This is where the constructive sarcasm of the prior Nantan ended.)
Announcements:
Prayer Requests:
COT
YHC took us out in prayer.
Moleskin:
If you read the story of Joshua and how the walls of Jericho fell, it’s truly an amazing story. Joshua was tasked to lead a group of untrained, unarmed nomads to take a city that was double-walled, on a hill, and self-sufficient as far as food and water goes. The directions to just march around the city for 7 days then blow the trumpets and scream must have seemed ludicrous to Joshua. Even though the odds were against him, he was obedient. And because of his obedience, the walls of Jericho fell and the Sky Q kept his promise. What “Jerichos” do we have in our own lives? Physical? Spiritual? Emotional? Job? Whatever the case, being obedient to the Sky Q is the best way to handle the situation.
Thank you guys for allowing me to lead. Thanks for posting and supporting even when it’s wet and nasty outside. Great work by all. And it was good to hear the lively mumble chatter this evening.
Slaw
It was another wet Monday morning in the gloom. Think our area is turning into a rain forest. Before I start a conflict between our F3 climatologists and scientists in the bunch, let me quickly get to the thang.
Disclaimer: Don’t sue me, modify as needed, I’m an idiot, etc
The Pledge
Thang
Warm up: SSH – IC x 30, MNC – IC x 30, Don Quixote x 20 (Q Fail), Seal Jacks IC x 30)
Mosey to bank (rain had just stopped, was still very wet) drive through
I’m sure there is a F3 name for this (Hippa or Short Sale would know) Circuit of 3 exercises for 1 minute interval (big boy sit ups, american hammers, mountain climbers). Rinse and repeat to complete full circuit x3
Mosey to shopping center for a Turtleman staple – Run to the loading dock, jump up, bear crawl down ramp/side-walk, run to parking lot complete 20 squats. Rinse and repeat x3
Quick count out – 6 pax strong. Low on numbers, high on determination and focus. Everyone was pushing to conquer the rock
Next exercise; One end of the parking lot complete 10 merkins, run across the parking lot, complete 10 burpees. Complete 5x’s
Line up, lunge walk to the 2nd light, run back, complete 20 seal jacks
Line up at the wall, wall sits with arm presses for 1 min, balls to the wall for 1 min.
Was pretty burned after that. Mosey back towards Snoballs
Stop at the wall, 20 dips IC followed by 20 step ups (each leg); rinse and repeat x 3
Mosey to parking lot – TIME
Announcements
Now that weather is getting cooler, seeing attendance start to be spotty. Clavin made a great point to headlock Kotters and challenge each other to get out. Roadie reinforced the 40 day challenge, which is to be goal driven and to motivate.
The Murph on Monday Q’d by Gastone: TIme moved to regular 5:30 start
Name-o-rama
As mentioned before, these guys were pushing it. Good luck Clavin this weekend with your event.
Always a honor to Q. Thanks – Turtleman
9 HIMs posted at The Goat on what looks like one of the last of the warmer mornings this week.
Pledge
Warm-up: SSH-IC; Luge-IC; Morrocan Nightclubs-IC; Randy’s-IC
Thang:
Station 1: X3
“Sugar Cookie”: Superman with leg kicks-10 IC
NUR up the hill
10 Hand Release Merkins + 10 WW1’s OYO
Run down hill
Plank for six.
Station 2: X3
Dragon Walk over the bridge
20 Dips IC
Lap
20 Incline Merkins+20 Jump Lunges oyo
Back plank for six
Station 3: X3
Fellowship mosey back over bridge. ( Crab walk omaha’d due to slick bridge.)
Partner up for O.P.P= Partner 1 does Overhead Claps in People’s Chair while Partner 2 performs 30 Plank Jacks, OYO; flap jack
Station 4: As much as time allowed
Fellowship mosey to gazebo for squats IC
Lap
40 LBC’s+ 40 Wide-Arm Merkins OYO
5 Burpees for the train
Time’s up!
Announcements:
Convergence on Saturday at Yank with 3rd F to follow
Christmas Party- December 15
Dirt’s VQ next Thursday
Prayer Requests/Praises
Name-o-rama
YHC took us out.
The word that I had (but forgot to tell) was just a reminder to encourage one another. God forgives us through Christ and He also befriends us. He is on His children’s side; He seeks after those who do not know Him.
I called this Q “Cousin Emma” from the episode of the Brady Bunch where Alice goes out of town and arranges for her “Drill Sergeant” cousin to take over. Emma gets the whole Brady family up out of bed for running and “calisthenics”, much to the family’s chagrin; but some of them start to see the benefits. I remember ol’ cousin Emma on mornings like this- when I wake up not feeling my best, or when it’s easier to stay in bed on chillier mornings. I always feel better for getting up and getting moving! If you weren’t out today, you were truly missed. You guys encourage, motivate, and give me the extra push for which I am always thankful! So, let’s encourage one another, reach out to those we haven’t seen for awhile, and keep posting!
I’m thankful for you and pray for you always!
Seuss
© 2025 F3 Gastonia
Theme by Anders Noren — Up ↑