Fitness, Fellowship, Faith

Day: October 1, 2020

Rocking the Rock

The fall feeling weather is in the air and makes it more comfortable for pushing the rock. The HIMs were out again at TRB and start time is now!

Warm up:

Goof Balls IC

Abe Vigoda (apparently fast, then slow, then fast)

Mosey to the back of the school. Surprise, surprise! YHC brought a bag full of cards and a speaker. Joy!

Deck of Death, always a crowd pleaser.

Spades – Lunges

Diamonds – Burpees

Clubs – American Hammers

Hearts – Merkins

There were two aces in the deck and we ran to the road and back for each one. As is often the scenario, most of the spades and clubs were drawn at the beginning and overloaded the finishing rounds with burpees and merkins. That’s ok, we got swole. YHC loves the DoD.  The lucky PAX in attendance were super excited to get to hear the latest musical compilation, this version was loud and hard. Perfect for pushing the rock to.

Mosey to the front, get 5 burpees in for the train that passed earlier and we’re done.

Announcements: Young Life golf tournament Monday October 5th

Prayer requests: Orangeman’s daugther, Adam Kincaid, Sargento’s M’s knee replacement, Stephanie McMahan, Tiger’s ex’s surgery, Nutria starts new job Monday, George Miller passing, Sherry McKenzie passing



Buckeye asked on Slack if anyone was running Coconut-I replied I would go early at 0600 for a 300 Workout. Run 5 miles and stop every half mile for 30 Merkins hitting a total of 300. JJ was there also and we started at 0600-HOLY NUTS, Buckeye took off and did not slow down. We were sub 8 min miles for the first few and got finished about an hour or 2 before I had planned so we had time to get some squats in……let’s get 300 squats. Hmmmm, still got time. No runners in site. Let’s do some flutters… about 300 of them. Crap, where is everyone? Finally Defib and Stroganoff show up along with Oompa and Flintstone….then along comes DDC for a drive-by to say hello then he’s off again.

COT then off to Q Source with a good crowd.

Thanks for the 300 push JJ and Buckeye. I’m thinking the 300 might be a regular habit for me…but don’t need to leave so early. I don’t want so many exercises at the end….or do I? We will see…..

Good work men-Whoopee

Dr. Pepper

Today was a big day. Site Q handover is bittersweet. Knowing Sledge makes it a lot easier. He will do a great job. He’s got great support from the Diablo regulars and hopefully more FNGs are on the horizon.

I promised a few things on Slack hoping for a few looks-loos coming to see what we would do but no unexpected faces. I promised Livermush: that is the new name for my sandbag-Livermush is a good name. Who doesn’t like livermush? It’s good for your heart, right Defib?

We started with the pledge then headed to the Planet Fitness parking lot, Livermush in tow. She sat in the center of the parking lot and along comes El Toro to join us-this is a solid guy who is a friend of an old PAX who used to post with us here in F3 GasHouse named Rudolph. (shots fired brotha)

We started at the center with Livermush doing 10 squat thrusters with our rucks. We then moved out to each corner then back to Livermush. Each time we got back to Livermush, we did 10 squat thrusters with our rucks.  At the corners we did 20 reps of a called exercise. The exercises were the following: Squats, Merkins, Upright Rows, and American Hammers.

Round 2 was similar…..but different. We still did squat thrusters when we got back to Livermush. The exercises were chest press, Flutters, Curls, and Squats. We rifle-carried out to the corners and rucked back to Livermush.

Next we rucked a lap around the building, did some merkins, step ups, then a round of 10-20 reps of each-man-call-an-exercise back at home.

Before calling it quits, I went to the truck and got a gift for Sledge for taking over Diablo Sammich. If you recall in the movie when Sheriff Buford T. Justice orders his Diablo Sammich, he got something to drink….so, when handing over the Sammich, what else could I give him? A nice cold Dr. Pepper of course. I got there early to run my 5K before the ruck and stopped by 7/11 to get it. Unfortunately it sprayed all over after being shaken from me running back with it.


Freight is running a 5 K every day in October to help raise awareness and money for the F3 Foundation fundraiser called Give2Give. Think of how much you have gotten out of F3. Be generous-this money is going to great causes and if nothing else, it helps the yuckity yucks of F3 Admin make us look good in the public eye. I am pledging $1 for every mile he runs this month. Give your $$ to Grantan Def Leppard.

Honorable Mention to Dry Rub. There were several times he and I were the only ones who posted and without his encouragement I think I would have thrown the Diablo in the sink and washed it down the drain. Thanks my friend-#ISI

Sledge, it’s all yours…..



The Goat – 9/10/2020



Mosey to church parking up main street,

Time for some fun!

  • Start in the center of the parking lot, 5 burpees
  • Run to corner 1 for jump squats x 10, back to center for ,5 burpees
  • Run to corner 2 for merkins x 10, back to center, 5 burpees
  • Run to corner 3 for SSH x 10,  back to center, 5 burpees
  • Run to corner 4 for mountain climbers, back to center, 5 burpees

Repeat twice, increasing reps to 15 and then 20

Mosey back to downtown along rr tracks, but stop at trestle bridge for some plank jacks. Now Indian run back to downtown.

Held down to fire station.

Triple Nickel up the hill, Diamond Merkins x 5 at bottom, run to top of hill, Plank Jacks x 5.  Rinse and repeat 5x.

Everyone grab a small wall;

  • Dips x 10
  • Step-ups  x 10
  • Derkins x 10

Rinse and repeat but with 15 reps.

Mosey back to parking lot.



  • Announcements
  • Prayer request


YHC closed with prayer

Brew Ruck

Do you like a good beer every once in a while? Do you like to Ruck? Do you like to spend a little time with your F3 bros talking trash? Well have I got an event for you! F3 Gastonia Brewruck. Why a ruck? Why not!

What is it? We will meet, ruck, and stop for beers at several breweries in charlotte.

When-Saturday October 17th 1:00pm

Where-Meet at Old Mecklenburg Brewery(OMB) 4150 Yancey Rd, Charlotte, NC 28217

Then what? We have 4 stops planned starting at OMB. Each stop has several options with so many breweries close together. Each stop has 1-1.5 miles of rucking in between with an ending ruck of 3.1 miles back to the start from the end. It should total around 6.5-7 miles over the course of about 4-5 hours. Of course this all depends on stopping and starting time at each stop. Reach out and let me know if you are a HC.

IPC week 4. Murder Bunnies!!

16 for the final round or the Iron PAX Challenge.  It when like this.

1 Round For Time

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 25yds
25 Thruster
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 50yds
50 Alternating block merkins
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 75yds
75 Curl Presses
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 100yds
100 Block Windshield Wipers
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)

9/29/2020 The Storm HIIT

14 men showed up for some work this Tuesday at the Storm.



SSH x 25,  Windmills x 15, Cherry Pickers x 15,  Toy Soldiers x 15

Run about 3/4 mile from AO back to front of the school.

The Thang:  HIIT workout.  45sec work, 20 sec rest of the following exercises.

High Knees
Decline Merkins
Mountain Climbers
Calf raises
Incline merkin
6 inches
Crunchy Frogs
Leg raises
Man maker merkins
Mason Twists
Plank Jacks
Step ups
Freddie Mercury

Thanks to the pax for contributing with the suggested exercises from the flutters down.  Strong work men!

Ended workout with Goof Balls and 5 Burpees OYO

Prayers lifted for all the prayer requests.

Great job by all today!  Happy Birthday Pilgrim’s Progress!

Prison break is back!

We had 11 men out for a nice morning to run at Prison Break! It was great seeing everybody back after 4 brutal weeks of the IPC! Looking forward to this cooler season. Hopefully it’ll bring out more guys!! Keep pushing the rock and motivating others to join us.

prayer request

Montross family

Sister Acts family

Brokes family

Barrel Racers friend

Each other!

Thank you men for allowing me to lead.

Round Up

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