F3 Gastonia

Fitness, Fellowship, Faith

Day: August 18, 2019

you work out?

We did not really have a Q…..but then again do we ever? It’s a running AO. We run. Not much for a backblast……usually. BUT NOT TODAY. We started off with 4 runners on time and a rucker who left earlier. I am always looking for advice. Well, not always, but today I was and more often nowadays I am appreciative of advice and definitely see the value much more than I have in younger years. I knew Defib had just taken his first child to college and dropped her off. I also have it on pretty good authority that he is a pretty intelligent guy and cares a lot about his family, like a lot of other F3ers I know. In the past I was not so worried about that college thing. Having watched Stroganoff send his son a couple years ago, Linus do that with his daughter, and then both do it again this year with child #2, this college thing has gotten my attention. Also, seeing a few other first-timers struggle this year (you know who you are) has made it more real. Since my twins will be heading to college (hopefully) in a couple years and I know that time will fly by, I asked Defib what he said to his daughter before leaving her in the presence of a bunch of hormone-filled, bone headed nimrods we like to call “young men.” I was once one of them and I know what goes through their minds….which is why I would like to break the arm of every “young man” that shows up at my door step before even saying hello.

So for the next 5 miles I ran with Defib (this was a PR for me this AM) and gleaned as much advice as I could. By mile 3, I was spent and it was all I could do to keep up with him but I did not want to break the conversation so I kept pushing, even the last few hundred yards with him yelling in my ear to push harder and finish strong-thanks for that, I think. I was worth the pain. I just hope I can remember what we discussed.

Once we got back I laid down on the sidewalk and a few minutes later a biker stopped and offered to provide CPR….Thankfully I was aware enough to get up and speak with him-it was someone Defib and I know from work so I had to put on a happy face and act like I was not really that tired.

Later after the COT and as we were preparing for Q Source, Gastone tells us of a time he was trying to EH a guy in the frozen food section of Harris Teeter by saying, “Hey, you look like you work out.” I think he said something to the guy about a corn dog or sharing a baked potato but I am not sure. Anyway, the guy has not been seen at an F3 workout so maybe we need to keep Gastone out of HT for awhile.

Today was a good day for me. I see the evidence of Iron Sharpening Iron more and more often as I get older. When it involves my family as the receiver of the sharpening, it really sinks in. I would encourage you to lean on your F3 brothers whether it is through Whetstone, at a workout, a 2nd F event, 5K or longer race, memorial event like Pizza Man led this weekend, or going back and forth from a CSAUP. There is a reason we all come out here and do this crazy thing we call F3. Part of it is so we can take our shirts off in public……but really it is much deeper than that. Really dig in to F3 and get to know your brothers. You will find a way to get sharpened if you want from every single person out here if you just try. I have and I might be one of the most bone headed nimrods you have ever met.

thanks for letting me hang around you men and rubbing off on me in whatever way you have for the past few years-Whoopee



Back to Cool, Week 2

This is YHCs first Q at the Pub and wanted to do something unique. The night before, started working on my weinke and was ready to get running when the alarm when off.

It’s 5:30am and ready to go

Q fail – no disclaimer, but fortunately, we had no FNGs.

The Pledge…

Informed the PAX what we were going to be doing. Like I said above, wanted to do something different, so we headed towards Martha Rivers! Very original!

Some ran 4 miles, and most ran 5 miles.



  • Rotary Chili Cookoff – Nov 2,(see Sargento for more details)
  • Ragnar – Oct 5th, still need 2 more to complete last team
  • Aug 24th, 2.0 bootcamp at The Fighting Yank
  • JK5 and Soldiers 5k coming up in September

Prayer Request

  • Lynn Hamm and family
  • Kids, teachers, and parents with school starting back
  • Sargento’s brother-in-law

As always, great work by all PAX this morning. Thanks for the opportunity to lead.

Breaker Breaker


Nothing but Respect @ The Storm; 8/6/19

Termite had Q @ at the Storm and was ready when all the PAX started showing up. He had several tires with straps all laid out on the ground along with the large coupons. What were we about to get ourselves into?

No FNGs, quick and modified disclaimer.

The Warm-up

We all had white pvc sticks with end caps that were about 5 ft long. What are we going to do with these? Each PAX had a stick and we did various stretches and warm-up exercises with them.

The Thang:

Now the exciting part. We partner up into 4 teams.

On one end of parking lot, partner one pulls the tire for 5 pulls, then 5 right side pulls, and then 5 left side pulls, while partner 2 has large coupons doing curls, overhead presses, and squats. Once partner 1 is finished, you flap jack and partner two starts pulling the tire.

When Partner two is complete with his reps, place large coupon in tire and both PAX pull tire to end of parking lot next to school building and then do 10 merkins.

Now we work our way back to the starting point and finish with 10 squats.

Rinse and repeat 4 or 5 times…..

Finish workout with a round of Mary….



Prayer Request

Termite closed out with a short message and prayer..

Great work by all PAX and great Q by Termite.

My Favorite Board Game

Growing up, my cousins and I played a lot of monopoly.  I wanted to incorporate my favorite game into a workout.  I was going to take a monopoly board and put some block exercises on the properties, but as I mentioned this on the world famous Folsom groupme chat, Hippa said there was already a “Painopoly.”  So. My job just  got easier.

The thang:

take the painopoly board place it in the middle of the circled up pax, roll the dice, do the exercise that’s on the property you land on.  We had deck of death cards for community chest and chance (thanks watts up).  We used blocks and kettle bells (pax preference).

Hippa deserves co-Q credit as I didn’t know some of the exercises that was on the board he brought and he had to demonstrate a good bit!

All pax got better! Thanks for coming out!!!

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