Fitness, Fellowship, Faith

Day: November 16, 2020

You never forget your first

Great group of HIMs from all over the region converged on “Martha’s House” for a little nostalgic beatdown courtesy of the one and only — Outhouse.

YHC had been excited about this workout for days leading up to it, and the excitement was too much, as I was primed to start the workout at 5:27.  The PAX assembled at that time all noted that the flag and signs were gone from the bank across the street.  All signs (or lack thereof) pointed to it shutting down, and taking its flag with it.  5:30 came, and with it a couple more men to join the PAX, and we kicked things off with a disclaimer, but the pledge would have to wait.

The Thang:

  • 20x Hillbilly Walkers (IC)
  • 20x Plank Jacks (IC)
  • 25x LBCs (IC)
  • 15x Freddie Mercuries (IC)

To The Footmobile for supplies, in this case, bricks, then we moseyed towards the park, took the first road we saw and followed it through the dark to the rocks where we zigzag ran before heading to the center of the ballfields where a well positioned flag was waiting for us for the pledge of allegiance.

At this point, I disclosed to the PAX that all we had done so far, and the workout that brought out the bricks was from August 5th, 2015.  On that day, 12 men took a similar journey, with Outhouse the QIC.  All I knew showing up that day was I needed to bring gloves, don’t worry about the names of the exercises, just copy what everyone else is doing, and when it comes time say my hospital name, my age, and “FNG”.

The workout was called “Wheel of Bricks”.  Starting from the center of the ballfields for each spoke, we did the following exercises with a brick in each hand:

  • 25 Standing Chest Flys
  • Apollo Ohno halfway
  • 15 Chest Flys
  • Apollo Ohno to end
  • 10 Chest Flys
  • Plank for the Six
  • 5 Merkins (IC)

Run out counterclockwise and down the next spoke to the center

  • 25 Bent Over Raises
  • Duck Walk halfway
  • 15 Bent Over Raises
  • Duck Walk to end
  • 10 Bent Over Raises
  • Plank for the Six
  • 5 Merkins (IC)

Run out counterclockwise and down the next spoke to the center

  • 25 Overhead Presses
  • Frog Hop halfway
  • 15 Overhead Presses
  • Frog Hop to end
  • 10 Overhead Presses
  • Plank for the Six
  • 5 Merkins (IC)

Run out counterclockwise and down the next spoke to the center

  • 25 Skull Crushers
  • Zombie Walk halfway
  • 15 Skull Crushers
  • Backwards Run (NUR?) to end
  • 10 Skull Crushers
  • Plank for the Six
  • 5 Merkins (IC)

Well right as we got started with the Chest Flys, Stinky Bird comes rolling in.  I have no idea how he found us, except just sheer luck, or lack thereof.  He ran back to The Footmobile for his bricks and caught up.

Lots of mumblechatter about Outhouse: why he made us do all that running (was it from his marathon training days?), what’s he been up to?, maybe we should just throw these bricks at his house as a sign of appreciation.

We rolled through the Wheel of Bricks, and moseyed back the way we came, zig zagging through the rocks back to one of the picnic areas.  This is the only place where my workout diverged from the original.  Here we did:

  • 30x LBCs (w/bricks OYO; from Outhouse’s workout)
  • 15x Step Ups (each leg, w/bricks OYO)
  • 30x Michael Phelps (count 1 side, w/bricks OYO)
  • 15x Step Ups (each leg, w/bricks OYO)

Mosey back to The Footmobile to restack the bricks, then 5 burpees to finish things off.


  • November Challenges
  • Christmas Party (Dec, 12)
  • Shirts (order them)

Prayer Requests:

  • EZ Rider’s family
  • Our country
  • Sargento’s Prayer List


It was great to see Cinderella back at it.  Y’all know I’ve not been a regular, so all I really knew about Cinderella was he showed to Buckshot’s VQ in a physical state that was obviously not cleared by his doctor.  That’s the kind of HIM I want to learn from.

It’s amazing how these mornings in the gloom leave their mark.  I can go on for as long as you want about workouts and how they’ve shaped me, whether it’s Wet Nutz bear crawls, Sargento’s bluetooth speaker, T-Square’s Memorial Day beatdown, Whoopee’s “NO RUNNING” workout, the Wolfpack Grinder, Roscoe’s 40 days of discipline, running the Hill at the Storm with JK2, Virus’s WOJ, Gastone’s Hill, the 5 mile loop at the Coconut Horse, or any other of the countless number of mornings (and afternoons at Midoryama) that I can recall by how it felt to be there.  It’s the best remedy for Sadclown Syndrome, and I’m just glad to get to be a part of it.

Last, but not least, thanks to Outhouse.  For the beatdown, sure, but also for the name.  It coulda been a lot worse.  Been proud to be “Flintstone” ever since.

Yabba Dabba Doo

The Goat Site Q’s First Q as Site Q – 11-5-20

Well I do not quite remember everything we did as I used the force to lead me in the Q. We started with a mosey around the downtown. Then we ran up 8th Ave for an exercise at each light pole. Once we got to First Baptist parking lot, we did a triple nickel with some ab work. Then it was off to the Cramerton community center to sit on the wall and reflect on politics and the world. You sit while your partner went up the stairs for a set of burpees, squats, and abs. Did that 3 times…I believe. The next round was feet up on the wall while your partner ran around the building. Did that 3 times…I believe. Then we moseyed back to the church lot to start our lunges at every other light pole on the way back. Wrapped up with some stretching with the time remaining. Pledge, Announcements, Prayer Requests, and COT. Lesson learned to write down your workout after the workout.

Prayer requests – Our nation, Breaker Breaker’s family, Flintstone’s sister with COVID (She is doing better), my father in law.

Thanksgiving is at 7am at The Goat

The Sword – 11/16/20

The Sword is a special challenge to Q. As a running AO, there is no weinke to plan, but I always feel more pressure than a regular AO. This is 3rd F…the truly important stuff! Like many things in life, I like to keep my eyes open for a sign or other “clues” as to what is the “right” verse to share (not unlike the story I told Tool time and Sarrlac Saturday morning). While perusing Facebook this weekend and navigating the political/election posts and pics of everyone’s life highlights, I saw this cool pic that immediately caught my attention. 2 Corinthians 7:14 appiles to our country now more than ever! I knew this was the one!

Before the discussing the verse, I had a great mosey with Purple Haze. My running is pretty bad right now and I appreciate Haze hanging out with the six! Better late than never, Sparky joined us around 6 a.m. for the message.

Prayer requests: Sparky’s injury, parents and co-worker, Wichita’s parents, Purple Haze, Montross, Sargento’s prayer list. YHC took us out in prayer.

  • Montross aka Tronmoss aka T-Ron

Hold the Line at the Horse!

A nice morning for a run but it seemed warmer than the temperature indicated.  Breaker Breaker had committed to me via text that he would be running five miles early and then join the rest of us at the normally scheduled start time.  He can check that November challenge 10 miler off his list.  Defib can do the same as he ran six before the regular run.  Stroganoff appeared just before the start with a ruck so he got some EC as well.  Pockets was there and was ready to run.  Flintstone showed up at 0629 ready to run as well.  It was very foggy so a disclaimer was given before we left the parking lot.

Defib set the pace.  Whoopee was keeping up with him and I was starting to fall back around mile 2.5.    Whoopee started playing music on the Greenway.  The first song was Toto’s “Hold the Line”.  It was a good song to help motivate oneself to keep the pace.  After that song, something else was played but I couldn’t hear it because I was dropping back.  Needing that extra something, I took my shirt off and put it in my pocket.  This was the boost I needed and was soon on Whoopee’s heels as we started the gut check.  However, when I caught him he took his shirt off and then proceeded up past the armory and was breaking away!  When I caught him the next time he was playing beach music as I recall.  Anyway, we all finished up and Whoopee announced a PR at the Horse.  Good work!  Never underestimate the power of running with a faster man, and if you need an extra something, play some music or take your shirt off.  (Someone may want to share this with Runners World Magazine as it is great advice.  You’re welcome)

After the run, Short Sale showed up for Q-Source, Breaker had to leave for church, but Hush Puppy showed up after OYO running so I gave him credit.  Whoopee bought the coffee (I guess if you PR it is like hitting a hole in one…drinks on you?  Thanks Whoopee!)

A solid Q-Source on Team Development.  I am pretty sure that is what this F3 thing is about.  Even though we try to get better individually, we share the trust, equipping, accountability, and Missionality as we lead with virtue among each other.  I learn something every post from the men of F3.  I can remember several years ago thinking there was no way I could run 5 miles.  I came out anyway and have made it part of the routine.  Fortunately this good habit is hard to break.


Gashouse PT Test – Round 2

The weather was almost perfect for Round 2 of the PT Test and 27 PAX stepped up and put in some work. In case you missed the PreBlast, here’s what the test consists of:


400m run

100 each – Merkins, LBC’s, Squats, SSH

400m run

75 each – Merkins, LBC’s, Squats, SSH

400m run

50 each – Merkins, LBC’s, Squats, SSH

400m run

25 each – Merkins, LBC’s, Squats, SSH

1600m run

*All reps of each exercise must be completed prior to moving to next exercise and all exercises are to be done in the order listed.


Since the first test was done in July, YHC was anticipating some improvement due to the more favorable conditions and the training that the PAX have been doing over the last 5 months. As always, the men of F3 Gastonia did not disappoint. Some of the big gains were: Tiger -6:19, Sargento -5:37,  Volt and Watts Up from 1 lap remaining to finish the first test to a time just over 36 minutes this time. When we did the test in July, Gavel had just started in F3 and ended up with the final 1600m run remaining when time was called. This time he finished the entire test with a time of 43:30 and all the PAX joined in for his final lap. That’s F3.

Here are the results from both tests:

 PT TEST 7-19-2020  PT TEST 11-14-2020
Breaker Breaker 38:10
Broke 32:54 30:33
Buckshot 41:45
Clavin 41:43
Def Leppard 39:03
Doodles 37:12 34:16
Double Stuff 36:45 33:40
Dr. Seuss 31:04
Dry Rub
Freight 33:18
Gavel 4 laps remaining 43:30
Hermie 3 laps remaining
Ice T 36:38
JJ 33:18
Les Nessman 3 laps remaining
Linus 1 lap remaining 43:25
Nutria 35:22
Oblivious 35:34 31:06
Orangeman 35:05 31:00
Pizza Man 29:14
Purple Haze 35:44 32:40
Roscoe 35:32 35:14
Sargento 37:45 32:08
Shortsale 33:45
Sister Act 31:12 31:30
Slaw 38:53
Sledge o matic 3 laps remaining
Spiderman 38:29
Stroganoff 35:32
Tesla 36:38 33:28
Tiger 39:19 33:00
Timeframe 39:58
Top Hat 2 laps remaining
Volt 1 lap remaining 36:39
Watts Up 1 lap remaining 36:11
Wet Nutz 41:30
Wichita 38:09
Yo Adrian 35:30



Thanksgiving Day – 0530 Folsom, 0700 Goat, 0830 Pub Turkey Trot 5k, M’s & 2.0’s welcome, asking for a $5 donation for Christmas Party

December 10th – Blood drive at Park Street Methodist in Belmont, sign up on Red Cross website and search for F3

December 12th – Christmas Party, be on the lookout for more details


Prayer Request

Sargento’s 40 day challenge prayer list

Roscoe 2.1 upcoming surgery

Tiger’s aunt in hospital

Termite upcoming surgery


Def Leppard took us out.

I’m Broke

Quarter Miler

Huckleberry was scheduled to Q at Hollywood this morning, but due to his recent employment needed a substitute Q so that he could continue his training (which I hear he is really enjoying). No problem, YHC hasn’t had the Q in a while at this AO so it’s time to step up. 4 PAX total clocked in at 0530 and got to work. Disclaimer, pledge and 15IC SSH’s, Grass Picker’s and Moroccan Nightclubs before we got to The Thang.


First up was a 1 mile mosey around the town stopping at each waypoint listed below for a set of exercises.

0.25 miles – 25 reps (5 each of Burpee’s, Big Boys, Werkins, Squats and Flutter Kicks IC)

0.50 miles – 50 reps (10 each of Burpee’s, Big Boys, Werkins, Squats and Flutter Kicks IC)

0.75 miles – 75 reps (15 each of Burpee’s, Big Boys, Werkins, Squats and Flutter Kicks IC)

1.00 miles – 100 reps  (20 each of Burpee’s, Big Boys, Werkins, Squats and Flutter Kicks IC)


After some calf raises and Deep Sea Divers on the auditorium steps we moseyed across to the school parking lot for a round of 11’s.

Mike Tyson’s at the curb, NUR across the lot, American Hammers IC on the other end and run back.


We finished up with another 1 mile run around the town.



Thanksgiving Day workouts – 0530 Folsom, 0700 Goat, 0830 Pub Turkey Trot 5k – M’s & 2.0’s welcome, asking for a $5 donation for the Christmas Party

December 10th – Blood Drive at Park Street Methodist in Belmont, sign up on Red Cross website and make sure to search F3

December 12th – Christmas Party, be on the lookout for more details


Prayer Request

Flood victims

Hurricane victims

Pillager’s father in law

Prayer list for Sargento 40 day challenge


YHC took us out.

I’m Broke

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