Fitness, Fellowship, Faith

Day: March 8, 2021

Rinse & Repeat

It all started in February (the 27th to be precise) when Tube asked for volunteers for the following week’s Q.   I simply said “I’ll Q.”  This has been nagging at me for quite some time – the fact that it has probably been 2 years since my last Q (weasel shaker can fact check this).   Realizing this and doing something about it are 2 different things.  It was easy to make excuses like “I’m not really in the best shape” or “I’ve got this problem with my back, knee, foot, weenus, whatever…. “.   While both of those points may be true… the truth is that Qing workouts is about taking responsibility and taking action.  Wasn’t really sure how this out-of-shape 51-year-old was going to make this work… but I realized what was more important was taking the responsibility to come up with a plan. So….

Pain Lab participants completely dominated Gashouse participants this week by more than 300%!  To be fair, most of the Gashouse regulars were doing the Strides of March or fart sacking.  There was a slight chill (according to weather channel it was between 28 and 58 degrees).  Guessing closer to the 28.  Seems like a long time ago now.

After quick warm up with Linus… some additional work with SSHs, Don Quixotes, Arm Circles (forward/backward), Moroccan Night Clubs

For the main course, here is what went down… 12 exercises, 30 seconds each, 10 second rest between exercise….

  • Side Straddle Hops
  • Lunge & Rotations
  • Merkins
  • LBC
  • High Knees
  • Squat (sub Monkey Humpers)
  • Merkin & Rotations
  • Plank
  • Mountain Climbers
  • Reverse Lunge & Knee Lift
  • Triceps Dip
  • Side Plank

Rinse & repeat 5x.

We threw in a quick round of Mary so everyone could call their own exercise.


I’m grateful to my F3 brothers (those who have been around for many years) for having my back even (and gentle reminders to get off my six) when it seems I have dropped off the face of Earth for quite some time.  And for those who have come on recently….  Lazy Bones –  appreciate the fact that while sleeping in on cold Saturday morning is appealing, you continue to post and hold me accountable to do the same.   Tube… thanks for sharing the F3 mission from Freed to Lead with the PAX Saturday…. El Toro… I’ll bring you my copy to borrow.  Herme… still loving my yoga mat! Clavin… you do the best Monkey Humper… really.

Bandit… Out!


Always Low Prices, Always….

It’s just me and Rollback today.  Rollback had to rollback his fitness level to keep down with me, but this was a great opportunity to bond with someone who is an F3 Pax one on one and while it’s the first time that you met.  He and Madoff post together occasionally at Lake Wylie.  Meanwhile all the Gashouse regulars were ankle deep in a Short Sale CSAUP known as Strides of March.  That’s cool, I’ll look for everybody back on 3/13.



I left Bandit to handle the Painlab.  Rollback and I headed out into the vast open aisles without our pricing guns.  Up to Grier parking lot for some Springtime Back to School savings.

The thang……

Partner Booyah run’s.  Pick a partner, easy enough.  Start about the middle of Grier parking lot we each run to the speed bumps at each end, meet back in the middle and partner social distance Booyah Merkins in ascending order.  Little mumblechatter here except I was kind of talking to myself some, mainly in my head.  We did this for a little while, think we climbed up to eight merkins.

Up to Parkwood Church to see what our CSAUP crew was up to.  I had a warm down planned for them but it was majority consent that during their rest, they would rest.  Rollback and I did some additional partner work while keeping great conversation with the CSAUP Pax.  Go ahead and choose your partner.  Once again, no issue.

Partner 1 mosey while partner 2 does 10 merkins and holds plank.  Rinse and repeat with squats (Al Gore), heels to sky (6″ hold) and Crab crunch (or something like that and hold reverse plank).  Rinse and repeated for a few more and moseyed further into the Parkwood lot.

On our own here we moseyed a distance and got a good feel for the route.  Next plan is to mosey out and sprint back.  Rinse and repeat three times.

Bye to the fellas, over to FPC.

You take the High Road and I’ll take the Low Road.  More partner work, think we have this handled by now.  Partner 1 runs long distance and Partner 2 goes the short distance, merkins and then can rest until partner 1 returns.  Rinse and repeat with squats and a few others.

Late stage of the morning by now, think it was getting close to head back to the Schiele.  Made it with a minute to spare, Rollback was concerned he did not see any Painlab Pax, figured he missed out on an early dismissal but they emerged from the back entrance and we were a group once again.  Fitbit says we got in three miles.


Continued prayers for Rob Shell:  recovering from Covid


Chicken Sandwhich

10 PAX showed up to Crossroads on Sunday. Some were shaking off the CSAUP soreness. 9 ran and 1 rucked. 1 of the runners was a batflipper and went out for EC even after having done the CSAUP or maybe he just didn’t leave it all out there like some others! All but one stayed for Q-source where we discussed Fat Ricky’s favorite subject the queen. I was disappointed that neither of my past or present shield locks, on this subject mostly, showed up. For that reason my stories may have been skewed a little toward me being a super hero. We did talk calorie count and how the Chic-fil-a sandwhich and large fries(960) are a lot more than grilled chicken(4oz), green beans(1 cup), carrots(1 cup), and brown rice(1 cup)(429).  Broke got a little rowdy since he doesn’t eat chicken. It may have been said that not eating the fil-a is not very christian like. I thought we were going to have to lay hands and start a revival right there. One ectomorph and one mesomorph tried to weigh in but were shutdown by the endomorphs for good reason.


Announcements- March collections for the service project(don’t know? read the preblast) is reusable bottles or cups with lids and socks. Try to donate even numbers so we have one of everything for every bag. Also trial run for a new Saturday AO  in Dallas is March 27th at Cloninger park on Church st Across from the old high school.

We Carry Each Other’s Burdens

8 HIMS’s got out of the fartsack this morning and made the decision to get better.  Wirenut, Wichita, Well Done, and YHC went and rucked the hills of Dallas. Sparky and Rabbit Ears went for a run, while Sarlaac and Hacksaw did a recovery fellowship mosey.  Solid work put in by all.

We then circled up for a discussion on Galatians 6:2 “Bear one another’s burdens, and so fulfill the law of Christ”

YHC thanked the PAX for praying and reaching out to me through the situations that life has dealt me in these last several months.

The PAX  of F3 Gastonia live Galatians chapter 6 everyday and it is one of the many reasons we continue to grow in spirit and in numbers.

Prayer request

  • Sister Act
  • Big Pappy
  • Stogie
  • Sparky’s Dad
  • Family of Wichita’s co-worker
  • James Goudelock and Family


  • New Dallas AO on the 25th
  • P200 / P70
  • Snowbirds Trip

A special thanks to Well Done from F3 Kinston for putting in the work with us this morning.

Big Pappy






National Peanut Cluster Day

A few weeks back Flintstone asked YHC to take today.  He had the day off and wanted to sneak off to F3 Shelby to join his friend Latte for Blocks by the Fire.

So here we are.  Thanks Dirt for the EC…

7 joined YHC when 0530 hit.  No FNGs, so no disclaimer.

We knocked out The Pledge of Allegiance to start.

Today is National Peanut Cluster Day.  Dirt noted that its also International Women’s Day and YHC added its also National Proofreading Day.

Are these related?  Maybe.

How do these relate to what is planned… 🤷‍♂️ Man Shrugging Emoji

Mosey….To KFC.

There was a brief discussion (given the length of the mosey) if this workout needed a special disclaimer about any hidden nut allergy or possible milk…  again 🤷‍♂️ Man Shrugging Emoji .  No Epi-Pens provided.

Copying is a form of flattery, they say. (Or lack of originality)  So we started on a modified recent Broke Q.

4 Exercises, done IC.  Starting with 5 and going to 1.

  • SSH
  • Squat
  • IW
  • LBC

Mosey on to Withers and Whisenant.

Time for The Cooper.

10 Burpee’s, 10 Merkins, 10 Squats, 10 Big Boys then take a lap around the loop. Rinse and repeat with 9,8,7…all the way down to 1.  (Full disclosure, YHC did Flying Squirrel as shoulder is not 100%)

Still plenty of time left, so mosey to Fidelty Bank.

In Broke’s Q, the 4 Exercises were done IC and were 10 to 1.  So it was time to catch the rest.

4 Exercises, done IC.  Starting with 10 and going to 6.

  • SSH
  • Squat
  • IW
  • LBC

Lap around the building.

Time was getting short, so everyone was instructed to pick an Ab exercise.  We were going to do 15 IC.  It didn’t matter if there were repeats, the idea was to keep at it for the time left.

We did one or more sets of the following:

  • American Hammers
  • Boxcutters
  • Flutters
  • Freddie Mercuries
  • Dying Cockroaches

BTW, this ended up being way suckier than expected.

30 seconds left, just enough time for a quick mosey to the flag.



  • New AO in Folsom – 27-Mar @ Cloninger Park

Prayer Requests:

  • Turtleman Hip
  • Dirt’s Job Search
  • Watts Up’s Job Search
  • P200, P70, Mortimer Teams

YHC took us out.

Thanks for all that showed!
Good Work!

Thanks for the opportunity (or in this case be asked) to lead.

Watts Up Powering Down

Going Up???

The gloom had a little chill in the air this morning, but that didn’t stop 6 HIMs from getting out of the fartsack to start the week off right. Due to the CSAUP this past weekend, YHC decided to stay away from leg work and focus on the upper body and core. It went like this….


Short disclaimer




Mosey to the front of the school for an escalator. Perform 5 reps of each exercise then run a lap around the lot. Plank for the six. Exercises were Dirty Hookups, American Hammers, IW Squats and Dips. Rinse and repeat with 10, 15 and 20 then back down with 15, 10 and 5.


Next up was a “Big Boy” Merkin Ladder. Line up on one side of the parking lot and perform 20 Merkins and 20 Big Boys then run across the lot for 19 of each, run back for 18….all the way to 1.


Everyone finished up right on time.



PT test TBD (sometime in April)

New AO in Dallas starting on March 27th at 7am at Cloninger Park

Mt. Hollywood needs Q’s for the end of March and all of April


Prayer Request

Big Pappy’s son Elijah

Red Ribbon co-worker Cathy recovering from a stroke

Freon’s M with broken foot and wrist


YHC took us out.


The workout this morning was simple and only utilized a couple of exercises, but it was still a pretty good beatdown. You don’t have to be the most creative person in F3 to Q a workout, just jump in and try it. Get on the Q schedule for an AO and start developing your leadership skills!


Thanks for the opportunity to lead and lets keep making an impact on the men in our community by growing F3 Gastonia.

I’m Broke

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