Fitness, Fellowship, Faith

Day: December 20, 2020

38 Goofballs, but No Cake

It was a great day to turn 38, with a strong crowd of 22 including a FNG (Sweetheart) and a visitor for the occasion in from Shelby (Latte) for a birthday event with singing but no cake.

The Thang:

  • 38 x Goofballs (IC)

Seemed the most logical way to start a birthday beatdown.  Then to the pavilion, which had chairs set up, either for YHC’s birthday, or an event the night before.

  • 10 Burpees (OYO)
  • 10 Toe Touches (IC)

Up the hill to the picnic area for

  • 10 Dips (IC)
  • 10 Decline Peter Parkers (IC)

To the track for

  • 10 Mike Tysons (IC)

Then back down the side of the hill by the park bathrooms for

  • 10 Freddie Mercuries (IC)

The push of the PAX is one of the best things about F3, so the workout today was designed to be a partner workout where both partners complete separate parts of the workout, then come together for combined exercises before switching the workouts.  It went something like this:

  1. Dora 1-2-3
  2. PT Test 100 Round OR Elevens
  3. 400 Combined Flutter Kicks
  4. Elevens OR PT Test 100 Round
  5. 400 Combined MNC


  • 100 American Hammers
  • 200 Seal Jacks
  • 300 Dying Cockroaches

PT Test 100 Round:

  • Run 1 Lap
  • 100 Merkins
  • 100 LBCs
  • 100 Squats
  • 100 SSH
  • Run 1 Lap

Same Rules as PT Test in that you can’t move on until you’ve completed all 100 exercises.  No splitting it up


  • Pavilion: 1 Burpee & 1 Toe Touch
  • Picnic Area: 10 Dips & 10 Decline Peter Parkers

Well by the time YHC had finished the opening monologue of instructions to get this workout in motion, we were almost 20 minutes in.  Everything quickly became double count, and we got in what we could.  All groups finished Dora, first workout, 400 flutter kicks, and were into the 2nd workout when time got short and we headed back to the Pavilion for COT.

Still waiting on the day when 100 Merkins feels easy.  MHC enrollment was up as a result of this workout.  The Hill on the Elevens had things at a crawl for the second group.

YHC apologized for talking too much.  The PAX said they wished there was even more talking.  Anyways, was a different way to lead a workout, and I think I’d try it again, maybe next time with a few fewer instructions.  I’d like to see how it’d turn out if given enough time.

To kick off the COT, the PAX broke into song, with a surprisingly on-key rendition of “Happy Birthday”.  These were not the same men who bellowed “The 12 Days of Christmas” at the Yank last week, that’s for sure.  The official F3 Gastonia Choral Director must have put in some work over the week.


  • BOS thanked everyone who participated in the Food Ruck and in donating cans
  • Convergence 1/9 @ Folsom in place of the Christmas Party
  • 10 miles from Coconut Horse on 1/1.

Prayer Requests:

  • Tiger’s hand
  • Orangeman’s daughter
  • Sister Act’s upcoming surgery
  • Slim Shady’s dad with chest pains
  • Norwood’s friend and wife dealing with separation
  • All those with COVID concerns

We welcomed Sweetheart to the group, as he mentioned marrying his “high school sweetheart” during the naming.  He wasn’t warned.  We look forward to seeing him back in the Gloom.

Always a privilege to lead, and this one meant a little extra with the birthday thrown in.  Also, thanks to Latte for making the drive down from Shelby.  He came out to the Shelby convergence and has been putting in work up there.  I’ll have to make a return trip to the Powderhorn to return the favor.

Still no sign of the cake.  I guess we will have to wait until next year.

Yabba Dabba Doo

tM doowylloH

Warm up occurred then a run to the Italian place for a few squats to loosen up those hips and legs. Then to the corner of Central and Main Street where the fun began. Each light pole on the left 5 exercises until a certain point. Then Nur back. We did 4-5 exercises of this fun. It was a lot further Nurring than the Q anticipated.  Then back to Mt. Holly Middle for some abs.


Prayer Requests




Coconut Horse & Q Source – Year In Review

4 ruckers and 1 runner at the Coconut Horse on a cold, wet morning that was less cold and less wet than YHC expected.

Q Source

Excellent discussion, as always, with these highlights:

  • The influence of media and information
  • The importance of maintaining a healthy Concentrica
  • Accelerating, goal setting, and fortifying gains
  • Overcoming an injury to reach a personal goal
  • Jon Gordon – One Word
  • The balance between speaking up and listening and utilizing both as a leader

Roscoe took us out with a joke about two Republicans and their meeting with God.

There are 2 great options for Q Source next year.  As you continue your Acceleration into 2021, consider adding a regular trip to Crossroads or the Coconut Horse to your routine.

Thanks for the opportunity to lead.

Yabba Dabba Doo

Rainy Prison Break

4 men out on a Cold morning to get in some miles and start out our donations for the Dallas Christian ministry which led to a huge donation of $3000.00 from all men around the F3 Gastonia region!!

Prayer request



I took us out!


12/19 Folsom, Gashouse, Yank Holiday Food Ruck

You guys are awesome!
Unless you have been hibernating this month you know our Saturday AOs held a food ruck yesterday to gather donations for BCO and SOCKS. Tiger lead Folsom, Breaker Breaker lead Gashouse and BOS lead The Fighting Yank; with nineteen ruckers total. YHC can’t believe how much food we rucked, collected and we now have staged for delivery to BCO and SOCKS. It shouldn’t be surprising since stepping up is just something the Men of F3 do.

These rucks stepped off at 0530 with shopping routes ranging from 4 miles at Yank, to 5 miles at Folsom, and 7 miles at Gashouse. Great work men! All three Fs were going strong on this chilly morning.

At The Yank we missed a true EH opportunity on a young man who obviously needs the support of the F3 brotherhood.
As we descended upon Harris Teeter we were 5 minutes early so we circled the building to wait for the doors to open. As we came around the front of the building carrying the Fighting Yank shovel flag a small sedan came flying into the parking lot jamming to some techno/ rock/ something. Aggressive music for 0555 in the gloom. We shrug it off and figure the Starbucks barista was coming in hot, late for work.
We gathered at the front of the building, planted our flag and began to discuss our plan of shopping attack. Then to our surprise this same car revved his engine, squealed out of his parking spot and skidded to a stop right in from of us. The driver, with window rolled down yells “Thanks for bringing the cops you friggin dorks!” Revs his engine and squeals across the parking lot, power slides and aims back towards us to power slide and squeal again around the corner towards the exit and down to road. What was that? With some concerned laughter and a missed opportunity to EH this young man we were back to business. Rucks were loaded and expedited back to the Yank for Flintstone’s Birthday beatdown!
Thank you all for your food and cash donations, and your dedication to the F3 mission.
I’m sure there are stories from the other AOs too. Show to know! Come join us next time!
Happy Holidays!

Achey Flakey

We had 10 HIMS come out this morning and push rocks for the kids! I came into this one without any thing wrote down or planned out to do. Was just gonna wing it as we went. That’s when the mumble chatter started with the Achey Flaky, saying just throwing stuff together ain’t gonna work. But we were doing it for the Kids so had to work.

We warmed up with some side straddle hops, gravel pickers, and lbc’s.

We then moseyed to the flag pole stopping at every light and doing 10 merkins and 5 big boys. We then did the pledge.

Moseyed to the closest parking lot and did a set of 11’s, tricep dips on one side, and squats on the other.

Then moseyed all the way to the baseball fields parking lot and did another set of 11’s. This is where the mumble chatter started to have an influence on the workout. SA was complaining about not doing any burpees. So we did mike tysons on one side, a burpee when you got to the middle line of the lot, and American hammers on the other side.

Then we moseyed back to the tennis court parking lot and did a round of iron hulks and then had bedpan call us a workout to finish off our time.

In all, the mumble chatter can say what they want but I think it turned out to be a good workout and with a great cause. Being able to be a part of such an awesome group willing to help there community so much is an honor!

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