Fitness, Fellowship, Faith

Day: March 29, 2021

Gastonimer 100

In case you didn’t hear, the Mortimer 100 was nine days ago. That’s the 100 mile relay between Hickory and Boone. And the fact that it’s no where near 100 miles from Hickory to Boone is not the strangest things about that race. For all the shenanigans of that adventure read that BB when it comes out. YHC was inspired to bring the Mortimer spirit down to the southern end of the F321 corridor.

After a quick recon mission, I rolled up on some runners getting in some EC. They later put the invitation out to join them every Monday at 0500 for some EC.

A good crowed began to gather on a chilly Monday morning. 0530, let’s go.

The Pledge, followed by a brief disclaimer.

SSH x 15
Merkins x 15
LBCs x 15

Let’s mosey. A quick detour through the abandoned bank parking lot to throw the PAX off and then off to our destination. I’d planned on stopping to collect everyone together, but the PAX stayed pretty close together for the mosey. After several comments about not knowing if they’d posted at The Pub, I decided to give them what they asked for and stop the mosey. Well what do you know, we are at the base of Gastone’s Hill. What are the odds?

Full of the Mortimer spirit, I told the PAX we didn’t have enough time to get in 100 miles or even 100 kilometers in the time we had so we’d have to settle for 100 count of exercises.

Here’s the thang:

Up the hill. Stop at each mailbox and perform ten of an exercise. One exercise. Ten at each mailbox. Easy enough? Stop after the 5th mailbox to plank for the 6. We would soon discover that the 5th mailbox was not exactly half-way up the hill. It wasn’t even a quarter-way up the hill.

Round 1 – Merkins

The 10th mailbox wasn’t all the way to the end of the street so some PAX continued doing the exercise at the 11th and even 12th mailbox. Hey, YvY.

Mosey to the bottom of the hill.

Round 2 – Squats – Plank after for the 6 after the 5th mailbox again.

Up to the top then mosey to the bottom of the hill.

Round 3 – Big Boy Sit-ups facing uphill – Plank 4 6 after 5.

Up to the top then mosey to the bottom of the hill.

On the way down, I was thinking of the exercise for round 4. I thought calf raises would be pretty terrible but I’ll put the choice out to the group. Without prompting or hesitation, Gastone blurted out, “Calf raises.” There you have it. It’s his hill and that’s what I’d been feeling so calf raises it is.

Round 4 – Calf Raises with a NUR up the hill (in honor of the “by any means necessary” strategy I used to make it up Pilot Ridge Rd and up to Howard’s Knob during the Mortimer) – Once again plank 4 6 after 5.

Up to the top then mosey to the bottom of the hill.

Time to mosey back.

Convergence 4/17 @ Bulldog (WA Bess Elementary)
PT Test 4/24 @ Gashouse
Be on the lookout for the 1st F challenge in April – Pre-Blast coming soon
0500 EC at Sandlot on Mondays
New Dallas AO – Saturday morning 0700

Prayer Requests
CPAP and Dirt – job searches
Joey Denton
Big Pappy’s family
Sister Act’s family
Tube’s brother in law

Prayer to take us out.

It was truly an honor to lead such a fine group of men this morning. As always, I enjoyed the fellowship.

Until next time…

Crossroads at The Sword

At the Sword,  we usually stay in line with the Q Source topics at Crossroads, but apply the Word to it.

Today was no different.

Matthew 19 13-15:

Then children were brought to him that he might lay his hands on them and pray. The disciples rebuked the people, but Jesus said, “Let the little children come to me and do not hinder them, for to such belongs the kingdom of heaven.”  And he laid his hands on them and went away.


Here are some opportunities to support those without a strong male role leader to help them.


  • Convergence April17 – Bull Dog
  • PY Test April 24th – Gashouse


  • Gumby’s Family
  •  Sister Act’s Family
  • Big Pappy’s Family
  • All Pax
  • Spoken and unspoken Prayer.


16 HIM’s got together put in a few miles and then discussed “Shorties”. It was a great conversation for all and it is amazing to be surrounded by so many HIMs learning and getting better in all 3 F’s


Here are some opportunities to support those without a strong male role leader to help them.


  • Convergence April17 – Bull Dog
  • PY Test April 24th – Gashouse


  • Gumby’s Family
  •  Sister Act’s Family
  • Big Pappy’s Family
  • All Pax
  • Spoken and unspoken Prayer.



Tequila Sunrise – March 26, 2021

This was a great workout, but at the same time a Q failure on my part.   Unfortunately, I didn’t take into consideration injuries and we had one Pax drop out after the warm up because we ran off site to perform our first set of exercises. Maybe in the future we have a Pain Lab or Moderate Workout at some of the AO’s.

Warm Up
25 SSH (IC)
10 Moroccan Night Club (IC)
10 Hillbilly Walkers (IC)
10 Windmills (IC)

We then headed to Davis Park where we performed two sets of “Lindsays.” At the bottom of the hill we did 30 merkins and 10 plank jacks.  Next we ran up the hill and did 25 merkins and 15 plank jacks and so forth until it was 10 merkins and 30 plank jacks.  The second set of “Lindsays” was 30 jump squats and 10 mountain climbers.

After that we ran to the school and did four corners.

Station #1
Merkin x 25
Bobby Hurley x 25
Flutter Kicks x 25
Burbee x 5

Bear Crawl to Station #2

Station #2
Diamond Merkin x 25
Monkey Humpers x 25
American Hammer x 25
Burbee x 5

Dan Taylor to Station #3 (4 lunges then squat)

Station #3
Werkin x 25
Sumo Squats x 25
LBC x 25
Burbee x 5

Crab Walk to Station #4

Station #4
Incline Merkin x 25
Squat x 25
Shoulder Taps x 25
Burbee x 5

Sprint to Station #1

We then had a few minutes left so I took us to the benches at the front of the school where we did one set of 15 dips, 15 derkins, and 15 step ups (count each leg).

After a few minutes left we had some time for ab exercises where we did Freddy Mercuries, Six Shooters, and Flutter Kicks.

Buckeye’s sister and brother in law are going through in vitro fertilization.

CPAP is looking for a job.

Clampit’s wife is interviewing for jobs. She is a teacher.

Mt Hollywood – 3/29/21

No FNGs so it was abbreviated disclaimer


  • Hillbillies x 20 I/C
  • Don Qs x 10 I/C
  • Toy Soldiers x 12 I/C
  • Moroccan Knight Clubs x 20 I/C
  • Burpees x 10 OYO


Mosey across street to elementary school for the Thang:

50 SSH

Lap around the parking lot


  • 25 LBCs
  • 25 Freddy Mercury
  • 25 LBCs
  • 25 Freddy Mercury

50 SSH

Lap around parking lot

Legs and Arms

  • 25 squats with overhead presses
  • 25 side lunges right & left side = 1
  • 25 squats w/overhead presses
  • 25 side lunges right & left side = 1

50 SSH

Lap around parking lot


  • 25 merkins
  • 25 shoulder taps
  • 25 merkin
  • 25 shoulder taps

50 SSH

Lap around parking lot


  • 25 American Hammer (I/c)
  • 25 flutter kicks (I/c)
  • 25 American Hammers
  • 25 Flutter Kicks

50 SSH

Mosey back to school

Quick round of Mary

  • 10 burpees
  • Slow low squats called by Bubba Sparks
  • Pistol shooters left & right side – Buckeye
  • Big Boy Situps – Pilgrim’s P

The Pledge:


Word of the Day; “Do not be overcome by evil, but overcome evil with good”  Romans 12:21


  • Convergence on April 17th @ Bull Dog and PT on April 24th @ Gashouse
  • Growruck event in Myrtle Beach on April 30th – May 1st
  • Q’s needed at Mount Hollywood, The Goat, and Tequilla Sunrise

Prayer Request

  • Buckeye’s college roommate, his friend in Charlotte, and his sister
  • Orangeman’s M traveling home from California on Wednesday – traveling mercies
  • PAX looking for jobs

YHC closed us out with prayer

Great work to all these HIMs, it was work with some fun. Thank you for the opportunity to lead this morning!


Breaker Breaker

© 2022 F3 Gastonia

Theme by Anders NorenUp ↑