Fitness, Fellowship, Faith

Day: October 15, 2020

Hill Work at the Pub

9 HIMS at the Pub on a morning warmer than I expected.

Good push up the hills. Also, a DDC spotting.


Support Freight and Give to Give2Give Run

Convergence-Oct. 31

PT Test in November

Prayer Requests:

SA and family

Sargento’s M



Is. 41

10 fear not, for I am with you;
    be not dismayed, for I am your God;
I will strengthen you, I will help you,
    I will uphold you with my righteous right hand.

13 For I, the Lord your God,
    hold your right hand;
it is I who say to you, “Fear not,
    I am the one who helps you.”

YHC took us out.

Great work, guys!


The Stairs and Bridge to Nowhere

Twelve men cruised into Cramerton this beautiful morning to start their day with some shenanigans at The Goat.  Our workout plan was the product of my 2.0 McKenzie, aka Musicbox.  I mentioned today was my day to Q and she lit up with ideas.  We scouted the AO last week for painful opportunities and in the end found the Stairs and Bridge to Nowhere.  This morning she gained some praise and a few groans along the way.  It went something like this…

Warm up with 10 SSH IC / 15 Cotton Pickers IC / 20 Imperial Storm Troopers IC / 20 Moroccan Night Clubs IC  (In case you didn’t catch it… that represents todays date. 10/15/2020.  Smart kid.)

Mosey to Bridge  – Lieutenant Dan across Bridge  (Lunge – Lunge – Squat)

Mosey to Split Rail Fence – 20 Incline Merkin IC / 10 Decline Merkin OYO

Mosey back to Bridge – Bear Crawl across.

Mosey around town  square to Stairs for some Dora.

Partner Up!  Partner #1 runs up stairs, 5 Merkins in parking lot, run around building and back.

Partner #2 Starts off the 100 Merkins / 200 Monkey Humpers / 300 LBCs and because they were so darn fast 400 Squats.  She said we wouldn’t need them but we did.

Mosey around town square again with a stop for 25 Dips at the Gazebo.

Time for some Mary… “Nope too early.  We have 10 minutes” says Orangeman.  “We can go back to the Bridge.” say Orangeman.  I won’t repeat what the others said at this point.

Mosey to the bridge again.  Cross Lieutenant Dan style and turn back for another Bear Crawl.

Now we Mosey to Mary.

A few rounds of Merkin Clock and some Pretzel Crunches called out by Tesla and that’s a wrap.

Prayer requests – Fife’s Family – His wife’s Grandmother is sick with Covid.

Orangeman’s Daughter and Family – Upcoming surgery for his oldest daughter.

Announcements –   Brew Ruck Saturday 10/17.  Look for pre blast info from Freight.

Convergence Saturday 10/31.  Look for pre blast info from Broke.

It was a pleasure leading today.  Way to get after it!  We finished quicker than we had planned.  I’ll remember that next time.

BOS & 2.0 Musicbox


A 5k For A Cause

First off, Folsom loves a 5k. The vets at Folsom know we “pray for da 5ks”! That being said, we have much respect for Freight and his challenge to raise $3,000 for the F3 Foundation and run a “5k a day for a month”. Guys, he made a cool Jocko-esque video and everything. (Freight’s Challenge Details) The challenge has gained traction and many have donated over the past few weeks. We’re currently over $2,374 as of 1:20 pm on 10/15/2020.

If you’re not aware, F3 Foundation is used to help impact our community through local and national projects. This is something F3 Gastonia could use for grant money to use on local projects in the future. This could also be used for disaster relieve and other large-scale projects. For more info on this fund-raising campaign or to donate, click HERE.

Back to the story – at this point, Freight has started running because he KNOWS F3 Gastonia is going to reach the target. Rudolph challenged the Gas House by offering a $10 bounty for each HIM who ran a 5k with Freight today. I was motivated and, with the Q at Folsom, I also offered $10 per head for any HIM who would come to Folsom and run a 5k during bootcamp today. Rudolph, in addition to his initial contribution, committed to match $5 for every man posting at Folsom. Props to Rudolph for the idea and the motivation…and for putting his money where is mouth is!

Nine men showed at Folsom to raise some money and put in some work! (I rounded up to an even $100)

Thang: On a positive note, this weinke was pretty easy. I had 45 minutes to get the whole group thru 3.1 miles. Of course, we run at different paces so there was an inherent challenge.

Solution: We ran a 1 mile loop around Folsom with 2 stopping points along the way. The leaders stopped for 10 Merkins (or Diamonds, if you prefer), 20 Mountain Climbers (count right leg only), and 30 LBCs as we wait for the Six. Pretty simple and it keeps the heart rate up. We also added extra sets a few times to make it work out and so everyone got in a few reps. We finished up with about 5 minutes to go and filled the time with extra sets of Merkins, Climbers, and LBCs.

Props to Broke who 1) came out for EC, 2) ran an extra lap and saved his reps for the end 3) picked up the Six on his last lap and 4) matched my donation. I can verify he got in some reps after Bootcamp to finish up! His run worked out perfectly for what we were doing!

Thanks to Sarlac for his donation as well! Some others asked about donating later so use the link above and get on it!

In total, $220 was raised this morning at Folsom with (hopefully) more to come. $1. $5. $50. It doesn’t matter, just do what you can.

COT: Lots of prayer requests today: Sister Act and his family as well as his jacked-up knee, Slaw, Huck, Stogie’s dad, all the fartsackers and guys who are injured (A.T., M.W., Tater Hole, Newton, and more), and a few men who are traveling this week (Achy Breaky, Rabbit Ears, Newton, Mr. PIB). YHC took us out!

Thanks to those who posted and participated. I am glad I got to meet Hannibal and Tranny! It is always cool to see these younger guys join us. That is the key to F3 growing and helping men better themselves for a long time to come!

….and, yes, Volt was there.

-Montross aka T-Ron aka Montreezy fo Sheezy aka The Tall Guy

10/15/2020 Diablo Sammich

We rucked just shy of 3 miles and logged plenty of squats, we did some merkins and some mountain climbers, one round of Abe Vigodas and a very short Klaw. We meandered through the rolling pathways of Martha Rivers and around the backside of Riverwood Plantation. Dry Rub, El Toro, Pew Pew, Tube, Sledge, Linus, Outhouse and Les Nessman had the Q.

TRB – 10/14/20


No FNG’s – Typical disclaimer

Seal Jacks IC x 23

Hillbilly Walkers IC x 17

Abe Vigoda’s IC x 10

About this time we saw someone roll into the parking lot.  I called some LBC’s to wait and see if it’s someone walk the track or  join us.  I saw Flintstone coming up so we gave him a Monkey Humper Salute as he approached.

Mosey to the back of the school where there are 15 stations set up.  Each PAX picks a station and AMRAP’s the exercise while one PAX Bear Crawls up the stairs and around the side walk back to the parking lot.  Once complete, that PAX takes his position at the end of the line and everyone shifts one spot to the right.  Rinse and repeat until a timer goes off at which time we Jail Break to the cross walk by Stowe Rd., then Mosey back and resume where we left off.  The AMRAP stations were:

Bear Crawl

Pretzel Crunch Right

Pretzel Crunch Left

Reverse Crunch

Slow Flutter Kick


Diamond Merkin

Wide Arm Merkin

Ranger Merkin

Shoulder Tap

Mike Tyson

Bonnie Blair (Jump Lunge)

Tiger Squat

Jump Squat

Monkey Humpers


Mosey to the front of the school.

No Dirt workout is complete without some calf raises so we did 10 Calf Raises IC on the curb.



Convergence at 7:00 AM at Martha Rivers Park.  EC meets at Snowball’s for running or Rucking.


Prayer Request:

Watts Up son


Sargento’s M

Orange Man’s family

SA’s daughter

Sorry if I forgot someone


It was a pleasure to led you this morning.


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