F3 Gastonia

Fitness, Fellowship, Faith

same car

UNFORTUNATELY, no rain which means no puddles which sometimes means angry Whoopee Q…..not so angry this am. We started with a disclaimer, pledge and warmup as Hushpuppy rolled in. I ‘splained that I try to have something interesting to discuss during my Q’s but don’t always succeed. Today, I thought, I had something good to share-Stroganoff (y’all remember him, right?) gave me a devotional book a few months ago and although I am way behind, I have gotten back to reading it lately and 1 devotional really stuck with me-April 15th (that is how far I am behind)-It starts off with this:

“If you ever consider divorce, you will always have to consider divorce.” Let that sink in for a minute then keep reading.

We moseyed to the wall for some stepups and Derkins. While doing stepups we continued the discussion. The devotional talks about being married is like owning a car that you NEVER trade in…….as in N.E.V.E.R. Let that sink in about “just” a car. How would you care for that car? Would you keep it up to date with regular maintenance? Would you even consider looking at other cars? How about looking for a “newer model?” Really no reason for that, right? You have your “lifetime” car already so what is the point? Now consider that we are talking about your “lifetime” wife. Get the “D” word out of your vocabulary and how have you done the past few years with your M? I know I could do better, probably better than I am willing to admit in public for sure. Chew on that for awhile and try to remember it when your M does something that gets on your nerves. The author of the book finishes with a challenge: “Forgive. Whatever it is, forgive. Repeatedly, forgive. Forget about “D word” and make your marriage work!”

Being married and having parents that divorced when I was in my 30’s makes this challenge a gut punch at times if I am being honest, and I LOVE MY M. I can’t imagine what it would be like in a bad marriage. Take the time to make yours work. It’s worth it-you know it is. Re-read the concentrica part of Freed to Lead. Make her your queen.

We did some other exercises and finished with COT. At the end we had some really good discussion about “stuff” and if you were there, you know what I’m talking about.

thanks for the book Strogi-ready for you to get back out here soon.


Nothin a girl can’t handle

I role up a little early and who do I see…Watts UP⚡, welcome back! The Hims begin to role in. JJ takes the warm up, then we split.

Painlaber’s meet in the circle, lets begin some work and maybe some Burpees!

Abs / set 1: 50/10 against the clock

crunches, baby makers, heels to heaven, rev crunches, oblique crunches, American hammers, boat hold. Let mosey around the parking lot. R&R

Arms / set 2: 50/10 against the clock

Burpees, curls, o/h press, o/h triceps ext., squat shadow boxing, cdd’s, inside curls. R&R

Now, lets hit the trail, bring your coupon and rifle carry to the down hill, drop your coupon, walk to the next hill and plank, bear crawl up hill. Meet at the benches and do 20 incline pushups OYO, now circle up and lets do 20 squats on 3 count. Mosey back to your coupons and curl them while marching up hill in the snow both ways. It sounds harder than it really was. We break from the trail and continue to rifle carry back to the circle. IT’s time, lets meet up with Gashouse and do Mary.

Meet back up with the other Hims and get some more work in with Mary.

Good work men! I hope you got your money’s worth. Refunds will be given on the 3rd Tuesday of the 4th month following the next leap year.


Line werk at Folsom

This is the first time I’ve Q’d a Saturday in a while so I was determined to deliver a good workout for the hammers at Folsom. I always try to deliver something different in my Q’s and this is what I came up with for today.we would be using 2 different coupons one being an 8’ piece of power pole the other a light duty 8’crossarm. I think the poles weighed around 130lbs a piece and the arms weighed around 40lbs.
Proper warm up:ssh,gravel pickers,squats,merkins,burpees all x10 IC

next mosey to soccer field on the way stop at each pole and do three kraken burpees,pax took turns carrying coupons 2 per pole and 1 per cross arm

soccer field:divided into two teams of 7,teams competed to finish exercises first

exercises:300 burpees 300 merkins 300bigboys,cross arm curls,300squats,12 laps around field, one pax flips pole end over end 30 yards and back then all pax rotate to next exercise until completing all reps .

both teams finished around the same time so we’ll call it a tie 🤷‍♂️.

then we moseyed back to the flag the same way we came taking turns carrying coupons and doing kraken burpees,

then we moseyed to bottom shelter for 4 sets of 5 pull ups,10 monkey humpers,15 dips,20 squats this was about the time SA had to tap out its ok  you vs you🙄.

then we lunge walked from the bottom of the lot to the flag with escalating merkins at every other line 16 total merkins 🥵

Time! Praise the Lord glad to be done 😆

announcements,pledge, I prayed us out

good turnout this am thanks for the support guys it was fun looking forward to the next one 💪🏻

Lot of Work

Had a great work out went something like this:

  • Warm up a few easy excercises
  • Circle around the flag pole on your seats with weights 25 pounds and 10 pounds. Pass them around while everyone does american hammers. You get the gest… 3 round with  various exercises.
  • Then we mosey a while up and down the hills on the other side of the school to the lower parking lot for 3 rounds of tic,tac,toe. Bear crawl out start with 5 hand release merkins then place your piece competing for the glory. Round 2 switch partners two more exercises escalate, round 3  different exercises escalate. You get the picture.
  • Then mosey back to the short hill and do some 11’s Bobby hurley’s and  can not remember the other one… ( old people damn)
  • Anyway great work out few announcements and prayer request.
  • Termite out!

We Just Missed That One…

After a rough & tumble night of tornado warnings, torrential rains, and lightning that could rival a good July 4th celebration I was crossing my fingers that the severe weather would be gone by the time 5:30 rolled around.  Quick check of the weather app and though it was going to be close we should be good.  Driving in my confidence waned but soon the windshield cleared and it looked like my back-up winke would not be necessary.  I arrived first but was soon joined by three other PAX.  I must have missed it but apparently at a recent post Mayor was quite adamant that our own Nantan was very ill prepared because he used the F3 Deck of Pain to lead a workout.  I listened to conflicting stories but it made for excellent mumblechatter!  So much so that we started a whole minute late!  Next was the pledge.

Warm Up: (IC) 1 Burpee / 20 SSH / 2 Burpees / 15 Gravel Pickers / 3 Burpees / 10 Goofballs / 4 Burpees / 5 Abe Vigodas / 5 Burpees

The Thang:  Mosey across the parking lot for Dora 123 around the County Administration Building (Merkins / Squats / LBCs).  Then a fellowship mosey back to the Pavillion for Dirty 11s climbing the stairs up/down across the pavillion (American Hammers / Big Boys).  Finally back to the start for some Dora 321 around the water fountain area (Dying Cockroaches / Flutter Kicks / Shoulder Taps).  We finished up with a short round of Mary.  The mumblechatter continued right til the end and the current reign and length of term for the Nantan was questioned  😮


Announcements:  Memorial Day Murph (Martha Rivers) / F3 Dad’s Needs Qs for June & July (Folsom & Gashouse) see Mayor / PT Test 6/18/22 (Father’s Day Weekend)

Prayer Request:  Angela Duncan oral cancer (PH’s sister-in-law) / Turtleman / Huckleberry / Sargento’s M persistent cough / EZ Rider recovery / the Uvalde, TX shooting victims & families / Put our own personal egos aside and let God’s will win out / Don’t ever skip a chance to give your loved ones a hug and tell them you love them / We all learn how to deal with TRUE struggle / Sarlacc’s 2.0 / Praise report from Tippmann for not getting hurt after being hit by a semi truck recently

As always, it was an honor to lead

Move Over Rover & Let Jimi Take Over!  PH

Bulldog – 5/24/2022


The Pledge

The Warm-up

SSH x 10 then 1 Burpee; Rinse and repeat adding a burpee until we reached 5 rounds

The Thang

Kettlebell Pyramid

  • 5 Merkins
  • 5 Big Boys
  • 10 KB Swings
  • 10Merkins
  • 10 Big Boys
  • 10 KB Swings
  • 15 Merkins
  • 15 Big Boys
  • 10 KB Swings
  • 20 Merkins
  • 20 Big Boys
  • 10 KB Swings
  • 15 Merkins
  • 15 Big Boys
  • 10 KB Swings
  • 10Merkins
  • 10 Big Boys
  • 10 KB Swings
  • 5 Merkins
  • 5 Big Boys
  • 10 KB Swings

3 Rounds

  • 15 Kb squats
  • 15 Dips
  • 15 curls
  • 15 O/H Presses
  • 15 Bench presses

3 Rounds

  • Rocky Balboa – 20
  • Step-ups -10 per leg
  • Squats – 10

Finish off with

  • LBC x 20 I/C
  • Flutters x 20 I/C
  • American Hammers x 20 I/C

Rinse and repeat but this round 15 reps I/C


  • Announcements – The Memorial Day Murph
  • Prayer Request

YHC closed in prayer


Breaker Breaker

Inclement Weather

YHC woke up to heavy thunderstorms and thought this is going to be fun.  Make few changes to the weinke and off to the AO.  Arrived to see Dirt and Watts Up vehicles, so I thought they might be on a run.  Getting close to the start and the PAX started showing up.  With 5:30 approaching fast I jump out the truck and start leading PAX to under the school awning with rain and lightning still in the sky.


Warm up


15 Imperial Walkers IC

10 Merkins IC

10 Gravel Pickers IC

20 Squats OYO

5 Burpees

Mosey to the end of the awning for an escalator.  We used area under awning for the mosey in between sets.  Still lightning.

10 Merkins

20 Big Boys

30 Monkey Humpers

40 Mtn Climbers

10 Burpees to finish set.

Mosey to front of school for larger area to mosey. We did the following excercises with a mosey in between each

25 Big Boys

50 Overhead claps IC

75 Merkins

100 Squats

125 Flutters 4 ct

Next we found wall where we could for 25 Dirty Hook ups then wall sit to rest of the PAX were done for 2 rounds then we moseyed around the parking lot back to the school sign for 20 yard bear crawl.  Train in the background, so 5 burpees for the train then bear crawl back to the sign to finish with some core work.

25 of follow exercises

American Hammers

Flutters count right leg


Reverse Crunch

Heels to heaven


Plank til the end.  Time  6:15am.


Prayer Request


I took us out in prayer.


Thank you men for showing up this morning and the opportunity to lead.  SYITG

The Sword – 5/23/22

Arrived at Ingel’s on looked like everyone was already out on the routes. YHC had to look at watch to make sure wasn’t late. Then Mayor, Stripper, and Titman  got of their cars. Time to get to work!

We ran and some walked (YHC ended up walking due to jacked up Achilles from the crazy CSAUP on Saturday)

Back at COT, YHC gave a short devotion on Mental and Emotional Health.

My Journey Through by Dr. Rob Carman

We all have different journeys we take in life, through bad times and good, but one thing is sure – if the Lord Jesus Christ is with us through the journey, we will make it through. I want to share with you my journey through depression. For many years, I suffered with what is known today as clinical depression. Throughout this, I struggled to understand what was going on and why this had happened to me. When I analyzed each of my steps, cause and effect, throughout this journey, what the Lord highlighted for me was the area of my thought life. I had much to learn about the power of thoughts, and how thoughts can transform your life. Like it says in the foundational Bible verse for this series, Proverbs 23:7, “As a man thinketh in his heart, so is he.

The Bible makes this concept of the power of our thoughts plain and simple: as a person thinks on the inside, this is who they will become on the outside. Our character becomes the complete sum of all of our thoughts. As the plant springs from and could not exist without the seed, so every act of a person springs from the hidden seeds of thought. A thought is a seed; this seed grows not only into an action but also into an emotion. In fact, if you are in emotional turmoil this can be a great thermometer to indicate that your predominant way of thinking is off center and that negative, harmful thoughts are influencing your life. The soul attracts those desires which it secretly harbors, those things which it loves, and that which it fears. We do not attract the life that we want, but rather that which we are. The soul attracts that which it secretly harbors.

We think that our thoughts can be kept in the secret cave of our mind, but they cannot. We believe, “These are just thoughts, how can they affect my life?” The thoughts of our lives become the habitual patterns of our lives. I encourage you to decide today to do as Paul encourages us in Philippians 4:8, when he tells the Philippians to “Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise.” Decide today to live free from negative and harmful thoughts and to replace them with God thoughts.

We all experience some kind of mental or emotional issues, but remember to fight off the negative and harmful thoughts that lead us down the wrong path and replace them with God thoughts! Remember this, “always be on your guard, stand firm in your faith, be courageous, be strong, and do everything in love.” 1 Corinthians 16:13-14


The Pledge


Prayer Requests – there were many!

YHC closed us out in prayer.


Breaker Breaker

Lean on Me

11 PAX showed up for Mental Health Awareness month.

Buddy up, because we all need somebody.

Started with 2 coupons representing carrying others’ burdens with them with multiple stops for various activities with the coupons.

We finished with partner work in 11’s fashion with partner Get-Ups and Booyah Merkins at the old Junior High.

Ran back to the AO just in time for the COT.

Good work, Men

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