Fitness, Fellowship, Faith

Day: April 8, 2021

RIP Martha’s House

Wednesday at Martha’s House, err The Labyrinth and 9 HIM were in attendance. It was dark and YHC had the weinke ready. This is what happened…

Disclaimer, I’m a professional, do what I say.

Warm Up – Goofballs, Don Quixote, the patented Sargento Right over Left

Count off to make sure we don’t leave anyone behind. Dry Rub warned me he’d be leaving early. We’ll decide if he gets credit or not.

Mosey doing a Bataan Death March to wherever we’re going.

End up at the center point of the baseball where we stopped and did some jump touch the wall things x25 IC.

Mosey down to the parking lot out front of the latrine for a round of Rocky Balboas x25 IC. At this point YHC laid out the first session of pain.

11’s – Tiger Squats on one end, Hand Release Merkins on the other.

Mosey back into the dark for an extended jaunt around back to the lower soccer fields for The Thang.

Dora 1,2,3 – Partner up, #1 runs to the other side of the soccer field, #2 does

  • 100 WWI situps
  • 200 CDDs
  • 300 LBCs

Mosey back to the start for some Nolan Ryans IC. Time, thanks for the opportunity to lead men!

Prayer requests – Pray for the entire GSM family

Announcements – Mayor’s 2.0 trash cleanup this Saturday, Short Sale’s challenge, convergence, PT Test, TronMoss 5k

YHC took us out in prayer.

See Dick Run…

My second Q of the week, though I’m not chasing Sargento’s epic adventure to Q all sites this April. Nah, this week my 2.0 is at the beach and I had my mornings free. I saw the opening and grabbed it from Pillager, primarily because I hadn’t been to The Goat in maybe 18 months. Some of that was IR related, some because I needed miles at The Pub and others because I fartsacked. Never-the=less, I forced myself to get out of bed at the alarm and suit up. Why is that so hard you wonder, recall my daughter is out of town, so had a friend come over after dinner last night. This friend is fond of the “brown water” so I felt obliged to join him. My preferred libation is beer so it didn’t take much for me to feel the effects this morning. On the way to the Goat, I did slow breathing exercises. I had visions of splashing merlot creating an epic event that deserved a DREDD like name. Luckily I pushed that aside and the Q-power took over as I introduced myself to the regulars, finally putting faces to the names I’ve read so much about. 0530 hit I’m not a profession, actually an idiot; I’ll make some recommendations, feel free to join me – time to rock:


10 IC – Toy Soldier/Imperial Walker/Side to Side Lunge/Plank Jacks/Fire Hydrants (R/L)


Take a warm-up lap around the circle and stop at the brick ledges on the corner. No name for this routine just something thrown together: 10 Box Jumps (or Step Ups), 10 Derkins, 10 Dips then run a lap around the circle. Repeat 3x. I quickly learned there are some bat-flippers among this group so I had them start the exercise portion a 4th time while the rest of us caught up. A 10 count from Watts Up and then down the neighborhood portion of Center Street until we arrived at the church parking lot. This portion would be 11’s beginning with 10 Crunchy Frogs and 1 Mtn Climber on the other end – run the long way between. Oblivious took off in the lead with Flintstone pushing him. A lot of good work was put in here, even good form on the CF’s. Another 10 count and we returned via 8th Avenue where it seems a weekly challenge for the AO is to see how fast Oblivious can reach on the Speed Checker sign (16 mph) this morning. We halted at the bottom of the hill on 9th Street. The PAX knew Triple Nickel was coming but they groaned when I said it was 5 Mike Tyson’s and 5 Burpees (5 trips). Watts Up spilled some mumble chatter he was not a fan. Me either but I felt some of those guys needed some challenge so best I could do on short notice. With a few minutes left we finished off the morning with Corkscrew + Merkins for about 45 seconds and then V-Ups for about 30 seconds. Dirt had to high-tail it out.

Announcements: Convergence 4/17 at Bulldog, PT Test 4/24 at GasHouse, AO Clean up Saturday for F3 Dads at 1030; Buckshot heads Young Life at SPHS and has a golf tournament May 10th at Cramer Mtn. If your good at golf or good at drinking beer, sign up to play. See Buckshot for details.

Prayer Request: Job searches, Flintstone’s sister, Turtleman recovering from surgery. At the time, we didn’t know many of the details that have since come out regarding the tragic event in Rock Hill involving GSM James Lewis and Robert Shook and the Lesslie family. There are few words to say other than we pray for those people and ask God to provide healing power to Robert Shook as he fights for his life. This hits us as we know Stroganoff, EZ Rider, and Purple Haze along with the GSM family. This stuff makes your scratch your head.

Moleskin: It was nice to be back at The Goat – a good AO that I’ve been following their stories via BB. A lot of momentum with guys pushing hard. I had several ideas for the workout and procrastinated until 11 pm last night when I just made the Weinke, going with a few ideas that seemed to work. What was unexpected was the pattern of the mosey’s we completed. So like the old t-shirt said, See Dick Run, See Dick do something (drink/drive, whatever). The moral of the old 1st Grade reader series is: “don’t be a Dick.” Except if you’re at the Goat – then you’re pushing the rock.

Don’t forget trash pickup day!

Mayor wanted this as a shout out.


Much mumble chatter and fellowship prior to starting by the pax. Footballs flying.

Hey Seuss! No alien spaceships over Spencer Mountain.

530pm let go.

10 burpees for Slaw to kick off the party since no one was listening to YHC. Not like he would complain about doing burpees. Thanks bro!

One FNG so reviewed five principles of F3, disclaimer and other important facts.

I am an idiot. It is only a suggestion. Do only what you can do. Don’t get hurt. Have fun.

Standard Oompa warmup exercise set in cadence.


Mosey to short soccer field.

Stop halfway down for a set of burpees.

Pair up for DORA 123. Merkins, Squats and Hammers.

Pair off for football.

Shirts vs skins. Roscoe admitted Def Leppard’s fish belly paleness prevented his team from victory.

Def Leppard kept his streak going. Gomer found that not wearing boots unleashed his Jerry Rice impersonation.

Mosey back to flag.

Hearty welcome to FNG Cameron Hughes who is forever more christened as F3 Snozzberry!

Thoughts and prayers for the victims, their friends and family of the senseless tragedy yesterday.


YHC closed us out.



Late to the Party

YHC has a habit of trying to get just a couple more things done around the office before leaving to go places. This can lead to cutting it close when needing to be somewhere at a particular time. Such was the case leading up to the workout Tuesday at Midoriyama. Of course, when traffic doesn’t help, it means that you’re 3 minutes late for your Q and Freight has been leading the warm like a HIM would. Anyway, after a couple of snide remarks, here’s what happened…

Mosey to the nice parking lot at the across the street annex. Line up on the short side of the lot for The Thang

NCAA Tournament Suicides (not really suicides, just a run to the other end and back) This was fresh off the beatdown that Baylor put on the weak west coast Zags the night before. Do the same number of reps as the round and after each round of exercises the PAX runs.

  • Round of 64 – CDDs
  • Round of 32 – Big Boy sit ups
  • Sweet 16 – Diamond Merkins
  • Elite 8 – Lunges each leg
  • Final 4 – Merkins
  • Final 2 – 12 V-Ups because 2 isn’t enough
  • Winner – 1 Burpee which is 1 too many IMO

The PAX switched from the long side of the lot for our next session of pain

NIT Tournament Suicides – To make up for the fact that there is one less round in this tournament and the distance is shorter, the PAX would bear crawl from one side to the other.

  • Round of 32 – American Hammers each side
  • Round of 16 – Jump Squats
  • Round of 8 – Mike Tysons
  • Round of 4 – Turkish Getups
  • Last 2 – 8 Count Body Builders
  • Winner – 1 Burpees

There was time left so YHC called for a lap around the paved trail through the woods so we could stretch our legs.

Back to where the big tournament was played. This time, we did the same exercises and the same count for each, just in reverse. It was a lot of fun, trust me.

Mosey back to the start for a brief warm down of Goofballs, Don Quixotes and the patented Sargento Left over Right. Times up, thanks for putting up with me men.

Prayer Requests – Pray for the whole GSM family and the people in Rock Hill after that tragedy. Roscoe’s coworker’s son passed after battling cancer. Oompa’s neighbor who passed.

Announcements – PT Test, Convergence, Mayor’s 2.0 cleanup this Saturday, Short Sale’s challenge, TronMoss 5k

YHC took us out.



A workout on the fly!

8 of us showed up for my Q at Folsom this morning. I landed the king of Q’s again last month and I am trying to get it again for April so I ask Wichita for another Q at Folsom and to make a workout up on the fly I went for this right here:


Warm up

SSH 50 IC  10 Burpees

SSH 40 IC 9 Burpees

SSH 30 IC 8 Burpees

SSH 25 IC 7 Burpees

SSH 20 IC 6 Burpees

SSH 10 IC 5 Burpees

10 Burpees


Lets mosey to the stage!

We get to the hill right in front of the stage area for some dirty 11’s

Top of the hill Mike Tysons, Bear crawl down towards the stage to the sidewalk for 2 Burpees, sprint to the stage for squats.

Once we completed this we moseyed to the new and improved Folsom half pipe! So we all met I the bottom what I called the valley and we went took off to one side or the other for 50 merkins at the top run back through the valley to the other side for 40 merkins and worked our way down to 10 merkins. We met back in the valley all together for some

Shoulder taps 25IC

Merkins 25

Imperial Walker squats 10IC

Plank Jacks 25IC

We moseyed back to the start with 10 minutes to spare and we used it up on the handrail beside the playground. Everybody grabbed a piece of the rail while on their back for some LAT PULLS

Wide arm 10 reps

normal grip 10 reps

close grip 10 reps

We done this for 2 rounds

Get to the flag and done some core work to finish it off.


30 flutters IC

10 Peter Parkers IC

10 Parker Peters IC



Convergence 17th @ Bulldog

PT test 24th @ Gashouse

F3 Dads this Saturday @ the AO of your choice to pick up trash fr 1 hour and fellowship

Prayer Request

Big Pappy

Sister Act


My Friend Austin

Each other

I took us out!

Thank you men for the opportunity to lead you guys through a another workout this morning. Im thankful for each of you guys and the fellowship we have at Folsom. Lets continue to grow and be that light for many people.



The Pub 4/8/2021

Other than pollen so thick it looks like fog, and YHC making the mistake of eating sushi the night before, it was a good morning for a run. We ran the standard route to Martha’s and back and saw a few funny looking guys wearing their 2.0’s book bags along the route.



F3 Dad’s AO cleanup this Saturday

Personal size hand wipes and Kleenex for service project this month

Convergence at Bulldog 4/17

PT Test at Gashouse 4/24

1st F challenge – Merkins this week


Prayer Request

GSM and families of the victims of yesterday’s tragedy

Monk and family

Roscoe’s father in law

Big Pappy and family

SA and family


YHC took us out.

I’m Broke

© 2021 F3 Gastonia

Theme by Anders NorenUp ↑