F3 Gastonia

Fitness, Fellowship, Faith

Day: August 6, 2019


You may have heard, I fartsacked my original Q date a few weeks ago. It was to be my virgin post and Q mid-week on the Folsom turf but for some reason the night before, I set my alarm for 5:45 am instead of 4:45 am. I checked F3nation’s lexicon and couldn’t find a word describing the failure I committed. Hopefully it will not be called a “Short Sale” although if it ever happens again, the boys at Folsom could easily make the reference, just like taking a mid-workout dump is called a Sparky (or is it a Huckleberry?). I took some deserved abuse on Slack and asked Montross for a second chance. Today was that opportunity. I set multiple alarms and asked my M to make sure I was up before she left for her workout. I arrived at 0520 amid a few cars and passed Volt on a solo EC run. To advertise the event, I offered to perform 5 burpees for any PAX that posted. That created a little stir that did bring a total of 10 men eager for a beat down; strangely the chief pot stirrers to the challenge, Sargento and Sparky were absent. Broke did make the effort to join a veteran group that required a brief disclaimer – modify as necessary, take a break when needed. We covered the pledge and got to it.


  • SSH
  • 4×4
  • Frog Jumps (essentially forward and back Bobby Hurleys)
  • 30 seconds each exercise for 3 successive rounds (4:30)
  • 30 second rest

Thang (stay where you are)

Round 2

  • Squats
  • Burps
  • Merkins
  • 30 seconds each exercise for 3 successive rounds (4:30)
  • 30 second rest

Round 3

  • 180 Jump Squats
  • Rocky Balboa
  • Burps + Plank Jacks
  • 30 seconds each exercise for 3 successive rounds (4:30)
  • 30 second rest

Short mosey to the picnic shelter at the end of the lower lot for Dora except this would be a different with no running.

P1 performs an aggregate of:

  • 100 Bench Sit-Ups (feet on the picnic bench, hands touch the floor, then the bench)
  • 200 Peter Parker (count both knees)
  • 300 Dips

P2 performs 25 SSH; switch

Back to the individual sets for 90 seconds to failure. Each set has 2 exercises, perform the first one until you break form or get tired of it, then switch to the other (and back to the first if necessary) until time. A thirty second rest was between each set.

  • Jump Ups & Merkins
  • Seal Jacks & Decline Peter Parkers
  • Scissor Squat Jacks & Moroccan Night Clubs

Head back to home base with about 3 minutes of Mary (though we got plenty of core work already).

  • Flutter Kick ICx20
  • Hold 12″ for a 10 count
  • Scissors (Chop Sticks) ICx20
  • Dying Cockroach until time

Announcements: Pizza Man’s 5k Run/Walk 8/17 (see his pre-blast), Stop Soldier Suicide 9/21, JJ5K 9/28

Prayers: Big Pappy and family working through the adoption process; Rockabilly’s job search (had 2 interviews today); Tater Hole’s upcoming mission trip to Boston to help college students move and share God’s message with them. I took us out in prayer.

Moleskin: Bringing my act to Folsom, I wanted to bring a different flavor than I had observed being done in the huge park: a core-cardio beatdown. We began fast and furious with over 13 minutes of activity in the first 15 minutes. In the luke-warm air, it was a challenge. Moving to the picnic shelter, we got after it again. Taterhole maybe did an extra 100 dips helping out the PAX. For those familiar with my shtick, I often employ timers to avoid the counts – this allows each PAX to focus on their ‘you vs. you’ battle while promoting the mumble chatter because the group stays together. A new playlist was a soundtrack to muffle the heaving breathing.

I didn’t have this verse handy at the COT but thought it serves the point of my redemption Q as I’ve thought about getting this second chance which is a bit like forgiveness.

Colossians 3:13 Bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive.

We can be upset at being wronged. It happens on my daily commute to work that someone cuts me off and after a choice word, maybe starting with F (you’re surprised, huh?), but quickly it’s over and done with. I sometimes think how often I’ve unknowingly done something to a fellow traveler? Forgiveness – it can go a long way in the process to love our neighbor. Our current world can use a lot more of that. The example was set long ago and for those of us that believe, we’re blessed to have grace bestowed upon us, a slate wiped clean to begin anew. Among my F3 brothers, I was provided that opportunity and thankful to have it. After the COT, I began my self-imposed penalty for 5 burpees per man. All those around joined in, sharing the burden (although Slaw loves burpeess and I Omahaed the Weinke to avoid them). That is what this brotherhood is about. Sure we’ll send a few barbs downwind but we’re all here for each other, to pick them up and most importantly provide for second chances.

Playlist (Sargento – take note): Johnny B. Goode (Judas Priest version), Neon Knights (Black Sabbath), Don’t Tread On Me (Damn Yankees), Rocket Queen (G&R), Beat to Death Like a Dog (Rhino Bucket), Gonna Fly Now (theme from Rocky), For Whom The Bell Tolls (Metallica), Livin’ On a Prayer (BJ), I Stand Alone (Godsmack), I Don’t Wanna Stop (Ozzy)

Ring of Fire

Circled up around “Frank” the statue at the Schiele Museum courtyard…had my new gadgets (waterproof blue-tooth speaker and interval timer on the I-phone) all set up…rocking to Hair Band Radio on SXM.

Had already done warm up with the Gashouse gang so we got right into the 5 round beat down!

Part I is based on HIIT so it’s 45 seconds of exercise and 15 seconds rest, then on to the next exercise…

Butt Kicks

Jump Squats

High Knees


Kettlebell curls

Mountain climbers

Alt Side Lunges


Jump Lunges

Bridge with chest press


Part II (AMAP circuit; 40 secs of exercise, then into 20 second low plank, then 1 minute rest)

Mountain climbers/low plank

Plank jacks/low plank

Lateral plank walk/low plank

Kettlebell curl/squat/press; low plank

Renegade rows/low plank


Part III

Repeat part one in reverse order


Part IV

Repeat part two in reverse order


Part V

mary  before rejoining Gashouse for COT. (flutter kicks x 20; Nolan Ryans x 10 each arm; Jane Fondas x 15 each leg; Crunchy Frogs x 15; Big Boy sit-ups x 15)


First of August

totally forgot to post a backblast.

We did some running to the canopy and did some reps.

More running.

Route 66 3 times in the parking lot.

Running back.





Rankin Lake Remembrance 5k Run/Walk

Family, Friends, and F3 Gastonia….Many of you know that my family lost a niece (Courtney Miller) unexpectedly on May 10, 2019.  This continues to be a tough time in our lives.  Since her passing, I have been thinking of ways to pay tribute to Courtney along with trying to help other people.  On Saturday, August 17th, my family and I will be hosting a Remembrance 5k Run/Walk at Rankin Lake.  This event will be held at 10:00am and is meant for all family members to attend.  The purpose behind this event is to not only celebrate the life of my niece but discuss the direction we would like for this event to go in the future and hopefully give a helping hand to others in need.  This will be a great opportunity to enjoy and cherish the moments we have with our friends and families.  If you plan on attending please feel out the form below so we have an estimate of number of people that will be attending.   If you have any questions please feel free to reach out to me at (704)634-3039.

What A Difference A Year Makes

A dozen PAX showed to celebrate one year of Mt Hollywood as an AO.  Freon and Red Ribbon are regulars that are in the area, proof that if the seed is planted growth will happen.  Here’s how it went:

Warmup: 12 SSH, 12 Imperial Walkers, 12 Burpees

Mosey to the wall in front of Ida Rankin.  Experience shows as the low end of the wall had a big crowd fighting for space. 12 step ups, 12 dips IC, 12 suspension merkins (these are really difficult by the way).  Three rounds.  Mosey down the road a little further for the main event.  Q calls for suicides.  We had a starting point that served as home base.  Each time to home base is 12 big boys.  Run to the nearest utility pole for 12 merkins.  Back to home base for big boys.  Run to next pole for 12 merkins and back to home base.  You get the trend.  All the way to pole that’s beside the wall where we started.  Not the one before that.  Some PAX thought they were at the end .  Nope, one more to go.

Mosey to parking lot at Ida Rankin for 11’s. tiger squats and Mike Tyson’s.  Mumble chatter rolling pretty good by now.  We got about half way finished, time getting scarce, so mosey back to flag for the pledge.

Moleskin: one year in time is a matter of perspective, in some ways can seem like a long time, in other ways it seems like very little.  Regardless of perspective, it is enough time to effect change.  Jesus’ ministry lasted roughly three years, three years that changed the world forever.  One year is enough time to begin lasting life change.  Stop doing something you shouldn’t be, or start doing something you wish you were.  All it takes is making the decision and following through.

Announcements: Speed for need – Stop soldier suicide and Christmas Town, Ragnar coming up, JJ5k, Pizza Man holding event at Rankin Lake Aug 17 from 10-2.  Sargento and some others doing half marathon in WV, and a half marathon in Belmont in December. Tuna 200 coming up.

Prayer requests: Remember Lynn Hamm and family, Red Ribbon on vacation next two weeks.  Pax praying for this week: CPAP, Easy rider, Ash Pond, Cookies n Cream, Shooter, T Square, Step Down, Red Ribbon

Q took us out with prayer

Always an honor to lead


Live with Vision

11 men came out this morning and YHC was in charge of the Q and Q source.
Some walked Some ran.
We had a great discussion on vision, it was a pleasure to have the Nantan with us, his Socratic approach to the conversation was much appreciated.

Pizza man will have an event coming up to Honor his family member at Rankin Lake Aug. 17th
Stop Soldier Suicide coming up, and the JJ 5k.
Thank you to all who come out and post

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