F3 Gastonia

Fitness, Fellowship, Faith

Thou Shalt Not Steal

Started with the Pledge 🇺🇸


SSH- 20

5 Burpees

SSH- 15

4 Burpees

SSH- 10

3 Burpees

SSH- 5

2 Burpees

SSH- 1

1 Burpee

Mosey to parking lot above playground – Medicine Woman had Q at Folsom for his 7 year anniversary, it was a good one. We will modify some of that Q… As one pax runs to the end of the PL all other pax stay and do reps until pax returns … Rinse and Repeat until everyone has ran.


•Mike Tysons.      

•Big Boys             



•Bonnie Blares     




Mosey to building straight head in front of soccer fields… All pax get in Australian MC position and hold , while we go down the line , each pax one at a time runs to designated area and back ….( Omaha ) to a shorter distance. Sorry Happy Trees !!! We all got it done 🤙🏻

Mosey back to flag Indian style – Stole this one from Freights Q on Tuesday. I like anything that makes me keep up while when running and you have to doing this 💪🏻!!!

Cross back into parking lot with flag , stole this one from ol’ 🛶 himself . Route 66 , Mike Tysons and Bear Crawls. It was a crowd favorite 😁

Staying there we did some core work . 20 reps each.

•Big Boys




•Dying Cockroaches.

Headed over to the flag for the finally IRON MIKE…

Merkins – Over Head Press

Way to Push Men … Great Work 💪🏻





Night time relay

Blart’s 5k


Prayer Request

Gumby’s family

Broke’s Coworker who has Cancer

Stinky Bird – loan officer’s son has cancer

Ratchets’s boy

Chubs’s friend


Praises –

God is Good

Tooth fairy’s daughter

Good Health

Purple Haze – believing for good news from his Dr 🙌🏻

I took us out in prayer

Win a Panda

7 HIMs and Scrat ventured from Diablo Sammich to Dickson’s Animal Clinic, which was transformed into the most disappointing carnival this side of the South Fork River. A ring toss game was set up in the parking lot with a plethora of drinks found in YHC’s garage fridge. Ring or knock over a drink, it’s a keeper – sorry, no one wins a giant Panda at this carnival (or any). Miss after three tries, it’s three burpees instead (sorry Nutria).

The excitement level was so intense, five of us showed up late to the COT.

Trip Down Memory Lane

This month marked YHC’s 7th anniversary in this thing called F3. There’s been a lot of good memories along the way. Most have been from the mumblechatter and comradery between PAX during the workouts. Today I decided to take a trip back to some of the first routine exercises I remember from my early days in F3.


SSH, Imperial Walkers, Gravel Pickers, Low slow squats all X10 IC

Mosey to the lower parking lot turd shack.

Here was the very first routine of my first post. Whoopee was the Q. Partner up and one partner will amrap an exercise while partner 2 runs up the steps, across the parking lot and back down the ramp. Switch up and repeat. Exercises were merkins and Australian mountain climbers. Mosey over to the amphitheater for some good ole Huckleberry inspired work. All PAX balls to the wall. Each will drop off the wall for 3 burpees and rejoin the wall until all have completed their turn. It sucked due to how many we had. Back in the day, there may have only been 5-6 present which made it a little less dreadful. Ok, let’s mosey over to the other pond parking lot. I was trying to remember who called this back then. I was thinking JJ??? Anyway, line up for Route 66. Bobby Hurleys and lunge walk in between.

while PAX were finishing up, YHC asked what the 5 cord principals of F3 were. I only heard 3 or so actually answer. The rest were too busy socializing. This continued on for the rest of the Q.

Now, we mosey up to the triangle by the cotton gin. Garfield, who we haven’t seen in years used this area a good bit. First corner 5 big boys, mosey to the next for 10, then to the last corner for 15. Lots of confusion again, but we managed. Mosey on up to the flag pole for The Pledge. I can remember early on that this was a forbidden task. We had a shovel flag. Why would you mosey a half mile just to say the Pledge? Moving along. Mosey over to the horse arena. Huckleberry claims this is likely what led up to the infamous Jacked Up Leg, but again, I’m on the memory lane theme. Line up at the bottom of the concrete bleachers for triple nickel. Derkins at the bottom and burpees at the top. Yes, you box jump up to the top. With time dwindling down and more on the Weinke, QIC called Omaha after 3 rounds and we took a mosey to the tennis courts. This memory was from the first time I posted outside of our general region. It was at Veterans Park with the Cape Fear crowd. PAX called it clipboard. I’m not sure the real exicon term, but we line up on the court. First in line calls an exercise. The remaining will perform said exercise while the first runs a distance and back. The next calls his own and we repeat until we ran out of time. It’s more like screw your buddies. Call something you hate and make the rest do it. Time is almost up so we fellowship mosey the last minute back to start. Lots of mumblechatter about instructions, poor communication, and other garbage. All I saw was lack of following directions given by Q. That being said, times up.

Announcements: Community Foundation Run(along with other activities that day, including a QVQ)

COT: Huck, TurtleMan, Westsides friend from church who was bitten by dang, Kelly Bird, Palmetto and Mortimer Runners

Praise report: Pony Boy starts a new job soon

Moleskin: It’s been a long 7 years. Lots of ups and downs, injuries, jacked up legs, unthinkable relays, completely stupid ideas, and mumblechatter. YHC has enjoyed every minute of it. Always an honor to lead you men!

MW Out!


22 on 22

YHC had committed to Q The Labyrinth a few weeks prior not realizing this would be a few days before The Mortimer. That being said, the goal of this workout was to go light on leg work and not get hurt.

A mere 66 1/2 hours from the start of The Mortimer, the PAX were ready to go at 0530. Well… almost all of them were ready to go.

SSH IC x 22
LBCs IC x 22
It was at this point that the Site Q came in hot and joined the circle.
Imperial Walkers IC x 22

Mosey to the shelter at the Turd Shack.
Dips IC x 22
American Hammers IC x 21 (yeah, sometimes YHC can’t count and think about the next exercise at the same)
Derkins IC x 11
Dips IC x 11
American Hammers IC x 22
Hand-release Merkins x 11

Mosey to the path at the lower soccer field.
Mosey on the path to the other side of the field, there stop and do 22 Flutter Kicks (count 1 leg)
Mosey back and do 22 LBCs
The option to lunge a shorter distance was given with the 22 Flutters before lunging back.
Another round with 22 Freddy Mercury’s on the other side, return for 22 LBCs
Another round with 22 Dying Cockroaches on the other side, return for 22 LBCs
A final round with 22 Reverse Crunches on the other side, return for 22 LBCs

Mosey the outer path around the ball fields and back to the flag.

3/22 2nd F lunch @ JR Cash which you missed if your hadn’t heard before you just read this
4/1 Blood drive in Belmont
4/1 Community Foundation Run / Q vs Q / Workout at Caromont Ballpark prior to CF Run

Prayer Requests
Runners this upcoming weekend
Flintstone’s dad
EZ Rider’s son
Ratchet’s 2.0

Prayer to take us out.

Until next time…

A little buttermilk at The Bobby with Tesla

So YHC got up and found out we had a little rain going on today! Where did that come from? No worries, its not that bad so off we go to The Bobby! Went like this:


SSH-burpees X 5

IWs X 20

Tesla Stretches

Mtn. Climbers X 20

Over to the track for a six shooter!

10 HR merkins – lap

20 American hammers (in cadence) – lap

30 Mike Tysons (in cadence) – lap

40 squats (OYO) – lap

50 CDDs – lap

60 LBCs – lap

Over to the benches for some work


Step ups


Broad jump halfway, lunge to the other side. 5 burpees, mosey back

1st run -10X

2nd run – 20X

Time for some bear crawl slalom across the field! Tesla got 3 turns, everyone else got 2.

Center for some other work.

Chop – Chop X 10

3 minute plank to end.



Simple but effective. We got with it in some drizzle and frankly no one noticed it. Funny how that happened wasn’t it? Seems that when you get focused on a task that matters you don’t let outside forces get in your way do you? That’s why all F3 workouts are outside. It matters. it can suck. But we do it. And then we move on that day and do other hard things. It’s our purpose to fulfill missions under the most adverse conditions.  Right now as society we need that badly.




The Ricky Bobby – 03/01/2023

We warmed up with jogging and light stretches. We ran to the playground to do Merkins, Pullups, and Squats.

We ran to the walls and did a Triple Nickel with elevated wall Derkins and Squats.

We ran again and added random exercises to the mix.

Broke 52

13 total on a Tuesday evening at Midoriyama for the hero WOD I created for Broke. I like to use it around his birthday.


SSH x 20 ic

Don Q’s x 10 ic

Let’s mosey to the field

The Thang: Broke’s WOD

52 reps of the below for his 52nd birthday

Bankrupt=Burpees(his least favorite) There was a less than stellar performance by the PAX here. I guess when you say 52 burpees right off the bat it takes the wind right out of their sail. There was lot of standing and talking by several. Hate to see it!(This part was copied from last years BB and the exact wording still applied)

Wojo-across the field and back

As poor as a church mouse=American Hammer(his favorite)


Destitute=Deconstructed burpee


Impoverished=Iron Mike(jump lunge)


Poor=Pretzel crunch


Penniless=Peter Parker


Down and out=Dirty Hookup


After the WOD we got in the low pank position in a line side by side with a bit of a gap between us. The pax at the end jumped up and started jumping over the other pax. Then the next pax started. So on and so forth working our way around the field. We did this for a bit then headed back to the flag.


Pledge-with some pauses suckas

Announcement-2ndF lunch happening as I do this BB, Community run 4/1

Prayer Request-We gotta a lot of folks going through some stuff. Stay strong and keep praying.

Naked Moleskin:

I spoke a little about why I created a hero wod for Broke. If you know him you probably have a good idea why I would do that. If you don’t then I suggest you get to know him.

New Route at Ground Assault

Six runners took on a new route at Ground Assault, six ruckers  also.  Started with mission of F3, to plant grow and serve small workout groups for men, for the invigoration of male community leadership.

Ended with the pledge.

Announcements: 2nd F lunch today (March 22) at JR Cash at noon, Community Foundation run April 1 – a pain lab be held on site, ruck events May 19 and June 10, time laps at WWC May 19

Prayer and praise: Pillager friends with baby born six weeks early – baby doing well but still in NICU, Mayor upcoming surgery, Flintstone mom, praise with Tooth Fairy daughter, friend of Westside who’s daughter was attacked by dog, Tiger mom

YHC took us out

Always an honor


Who do you want to be a year from now?

10 PAX came out to the Sandlot for an extra chilly beatdown. This is what happened:





10 Gravel Pickers IC

R L leg up (quads)

Mosey down to Gastone’s hill. 2 Tyson burpees at every light pole RH side along the way

Round 1

Mosey up:

2x squats every RH mailbox on way up

Plank for 6 at top

5x Merkins/Derkins every RH mailbox on way to bottom

Squat hold for 6 at bottom

Mosey over to turd shack at Martha’s

Round 2 – Wall work

Hip Slappers x 10 IC

Wall sit 30 seconds

Dirty Hookups x 10 IC

Wall sit 30 seconds

R&R 2x

Mosey over to picnic shelter

Round 3

CDD’s x 15

Dips x 20

Peter Parker merkins x 10

Imperial walkers x 20

R&R 3x

Round 4

Burpees x 3

Lunges x 10

Hillbillies x 20

R&R 3x

Mosey back to start

Tyson burpee at every light on the way back to Martha’s entrance.




Race City 10th anniversary this Saturday

Community foundation run April 1st

Speed for need signup – To push talk to Broke. More track commanders needed


FinalApril 1st at Folsom before community foundation run.

Also a pain lab at FUSE before community foundation run.

2nd f lunch at JR cash 22nd at 12 pm

Blood drive to benefit strong like AK at twisted Sugar April 1st

Time laps


Flintstone’s dad – Prayers for strength during upcoming treatments – April 4th treatment starts

Dirt- meniscus tear,

Arrowwood family – prayers for comfort

Tigers mom – Continuer prayers for comfort and strength

Whoopee’s mom, struggling with upcoming move and life-changes.


EZ riders son is continuing to do well.

Keep pushing rocks fellas.  pushing the smaller metaphorical rocks in our life makes us stronger and more equipped to handle the bigger ones that come our way 💪 pick out a few goals for yourself 6 months or a year from now and the obstacles you need to overcome in order to achieve them.  Push those obstables consistently for 6 months and see what happens. Imagine the best life you can for yourself and your loved ones  and try to make it a reality. 

Thanks for pushing me along, couldn’t and wouldn’t do it without you guys 👊

Maybe it’s Maybelline💋

All Grown Up

17 PAX came to The Storm to celebrate another year of F3 Gastonia. We put our counting skills to the test, turned things upside down with some Australian Mountain Climbers, and gave a few shout outs to PAX young and old, present or absent, and one not even a member of F3 Gastonia.  Here’s what I remember:

Nothing like Qing a bootcamp.  It’s fun being in the middle of the circle when you know you’ve got a good one planned.  0530 hit and it was time to get going.

The Thang:

  • 10 x SSH (IC)
  • 10 x Gravel Pickers (IC)
  • Tesla Stretches
  • 10 x Mike Tysons (IC)
  • 10 x Dying Cockroaches (IC)

Had some complicatedness on the horizon, so I went ahead and explained it once, early, before we were even getting into it, just to set the table.  While I’ve run the Greene Game before, I don’t think any of today’s PAX have played, so I wanted to give them a preview.

We didn’t come to talk or listen to somebody make something complicated, so YHC tried to keep it brief, and off we went to the ballfields for no real good reason than to go to the ballfields for today’s core work:

  • 15 x American Hammers (IC)
  • 15 x Double Crunches (IC)
  • 10 x Oblique Cruches R (IC)
  • 10 x Oblique Crunches L (IC)
  • 15 x Dying Cockroaches (IC)

And then to the bleachers for an ode to Dirt:

  • 10 x Calf Raises (IC)

Mosey back to the main wall at the Storm where it was time to use 3/21:

Partner Up

  • Partner 1 – 21 x Australian Mountain Climbers (Count Left Side)
  • Partner 2 – Do any combination of these 3 exercises: Dips, Derkins, Step-Ups til they’re done
  • Switch
  • Repeato for 2 full rounds

Hey, been a while since we did core work:

  • 15 x American Hammers (IC)
  • 15 x Double Crunches (IC)
  • 10 x Oblique Cruches R (IC)
  • 10 x Oblique Crunches L (IC)
  • 15 x Dying Cockroaches (IC)

All that was just an appetizer.  The main course was on it’s way.

Race week tradition is to break out the Greene Game.  It’s a kick-your-own ass style workout where the laps and exercises are given, you just go as hard as you want and get in the work you want.  The counting is the hardest part.

Y’all know I’m all about the points, and this is no different.  Each exercise has a rep count that’s worth a set number of points.  Finish a set, get that number of points.  This round of the Greene Game was SA inspired:

  • 1 lap (less than 1/4 mile) – 1 point
  • 10 burpees – 1 point
  • 20 HR merkins – 1 point
  • 20 Imperial Walker Squats – 1 point
  • 20 Big Boys – 1 point

Break it up however you want, you just don’t get a point until the set is finished.  Keep up with your own points.

Here’s the results:

  • Anchorman – 31
  • Maybelline – 24
  • Freon – 24
  • Tiger – 22
  • Balljoint – 20
  • Sister Act – 20
  • Stinky Bird – 20
  • Flintstone – 19
  • Breaker Breaker – 18
  • Tricycle – 17
  • BOS – 16
  • Pockets – 15
  • Fannie Mae – 15
  • Eh Y’all – 14
  • Tooth Fairy – 14
  • Gavel – 14
  • Dr. Seuss – 2

It’s not always best to just do exercises, but it was today.  Anchorman ran away with the win and took home the trophy.  We gave out alcohol today to the winner, because I guess that’s just a thing we do now.

It was a little more to keep up with than normal, but a pretty thorough beatdown.  YHC was glad to call time and get the PAX together to finish up with… yup:

  • 10 x American Hammers (IC)
  • 10 x Double Crunches (IC)
  • 10 x Dying Cockroaches (IC)

And that was that.


I posted a picture from 2015 of what was me back then.  It wasn’t something I’m proud of.  The difference is discipline.  When I was a child, I talked and acted and handled my business like a child.  Now that I’m grown, I take care of my business (for the most part), and do what’s required of me whether I want to or not.  It’s the discipline of grinding day in and day out that’s made the difference.  We have to do what we have to do, not what we want to do or feel like doing.  That discipline I wouldn’t have without y’all.  Thanks.

Happy Birthday F3 Gastonia

Yabba Dabba Doo

« Older posts

© 2023 F3 Gastonia

Theme by Anders NorenUp ↑