F3 Gastonia

Fitness, Fellowship, Faith

Matters of the heart

It was a gloomy Wednesday morning at the Labyrinth with a crew of honorable PAX. Let us warm up!

SSH x 25 IC
MNC x 25 IC
Imperial Walker x 25 IC
Plank Jacks x 25 IC

Let’s Mosey! This is where matters of the heart were addressed. We were on the precipice of a life changing conversation about love and women and then we had run past two young and vivacious women of a mature age when Whoopee, being one of our cherished love doctors, blew our minds with a life altering challenge of the heart. Whoopee knew that the only way we could really fulfill our purpose in life (really just of the morning) was if YHC, the valiant leader of the morning, procured a kiss from one of the goddesses of the gloom. An inrush of emotion, panic, euphoria and the thrill of the chase all rushed in. Which prompted the next exercise at beginning of the path to the concession stand.

15 Big Boys OYO
25 Merkins OYO

Mosey to the concession stand and repeat. Lunge walk 3/4 around the concession stand then repeat again. Mosey to the parking lot, hang a left and turn mosey to the place of the first set. Upon arrival, opportunity knocks. Flying in on silent wings came the beauties of the morn. Whoopee encourages YHC to make my move, but alas, nervousness prevailed. YHC choked. Matters of the heart were left…. well, unresolved. Hopefully Oh well, let’s torture ourselves as punishment.

American Hammer x 25 ICh
LBC x 25 OYO
Mtn Climbers x 25 IC

Run to concession stand and do some lunge walks then repeat. Mosey down the path towards the road then turn left around the field towards the batting cages, but end up at the playground. Failed attempt at Strava art, but backtrack nonetheless.

Repeat exercises! Mosey to the playground! A little Murph training happened here. Baby Murph. 5 sets of 5 pull ups, 10 merkins and 15 squats. Good work. Leave the playground and do a little countdown workout as we work towards Pelicans.

25 of each OYO: Merkins, Squats, Plank Jacks.

Drop 5 reps of each until we get down to 5 reps at the entrance of Martha’s River. Mosey back for a little Mary!


Announcements, prayer requests, namerama, prayer.

Good work, men! Mumblechatter was strong!

Stinky Bird OUT.

Running / Rucking in the Rain post Mother’s Day

5 HIM’s showed even in the rain to get better. Some Rucked, some ran.

We said the pledge and then I talked about the Q-source topic “Meeting”.

Why is Christian Fellowship so Important?

Fellowship is an important part of our faith. Coming together to support one another is an experience that allows us to learn, gain strength and show the world exactly what God is.

Fellowship Give Us a Picture of God

Each of us together shows all of God’s graces to the world, No one is perfect. We all sin, but each of us has a purpose here on Earth to show aspects of God to those around us. Each of us has been given specific spiritual gifts. When we come together in fellowship it’s like us as a whole demonstrating God. Think of it like a cake. You need the flour, sugar, eggs, oil and more to make a cake. The eggs will never be the flour. None of them make up the cake alone. Yet together, all those ingredients make a delicious cake. It is like that with fellowship. All of us together show the glory of God. Romans 12:4-6  says “For just as each of us has one body with many members do not all have the same function, so in Christ, we through many, form one body and each member belongs to all the others. We have different gifts, according to the grace given to each of us. If your gift is prophesying, then prophesy in accordance with your faith.”

Fellowship Make Us Stronger

No matter where we are in our faith, fellowship provides us with strength. Being around other believers gives us the chance to learn and grow in our faith. It demonstrates to us why we believe and sometimes is the excellent food for our souls. It’s great to be out in the world evangelizing to others but it can easily make us hard and eat away at our strength. When we deal with a hard-hearted world, it can become easy to fall into that hard-heartedness and question our beliefs. It’s always good to spend some time in fellowship so that we remember that God make us strong. Matthew 18:19-20 says, “Again, truly I tell you that if two of you on earth agree about anything they ask for, it will be done for them by my Father in heaven. For where two or three gather in my name, there am I with them.”

I’m Sarlacc and I’m out

If it’s Rainin’, we’re still Trainin’

It was raining, and it kept 3 dedicated PAX and YHC nice and cool on a Monday morning at Mt. Hollywood.


Not a professional, Modify & Adjust, etc. No FNGs.


20 Cotton Pickers; 20 Imperial Walkers; 20 Moroccan Nightclubs; Some Burpees, too.


Mosey to First Baptist Church
BLIMPS (5-30) in the parking lot then run the Glendale St Hill (The runs worked like this: PAX lined up at bottom, moseyed up hill together until Q decided to yell “Go!”, then PAX sprinted to the streetlight at the top of the hill. “AYGT3” (All You Got, To The Top)
Mosey to Atrium for 11’s with Mount Climbers and American Hammers, running the parking lot loop in between.
Mosey on Main Street to Central Ave (tracks) knocking out 3 Burpees at every black City Streetlamp, looking for streetlamps on both sides of the street. (Main street in Mt Holly is very well-lit, BTW.)
Left on Central Ave before the tracks, Mosey up the hill
20 Mountain Climbers at First Street RR crossing
20 Plank Jacks next to Ida Rankin
Mosey rest of the way up to Hawthorne St
From the corner, sprinted AYG (All You Got) to the Yellow Crosswalk sign
Mosey back over to the Middle School
With 4 minutes left:
10 Merkins, Run the full parking lot loop
10 Merkins, run the full parking lot loop


Prayer Requests
Prayers for the Haywood family, who just lost their 36-year-old son (Red Ribbon’s friend)

Amoeba Ruck May 22nd sign up is on Slack and preblast
Launch of Painlab-style workout on May 15th at the Yank
Blood drive

Gavel led us in Prayer.


Name-O-Rama on Twitter

—Bubba Sparxxx

Where’s Flintstone?

9 strong at Gashouse to look at some photographs, low plank in a poorly maintained parking lot, and discover the modern luxury of the lawn at First Presbyterian Church.  Here’s what I remember:

In preparing for the Amoeba Ruck, YHC began to wonder how the points were going to be communicated.  “What if they just gave us a picture and said, ‘Go find it.’?” YHC wondered aloud to no one in particular.  Regardless of how they do the Amoeba Ruck, that sounded like fun, so YHC went and took pictures at 7 sites and planned some stuff at each one.  YHC also threw out a little teaser on Slack with the first picture for the workout.

The Thang:

  • 10 x SSH (IC)
  • 10 x Side-to-side Lunges (IC)
  • 10 x Mountain Climbers (IC)
  • 10 x Mike Tysons (IC)
  • 10 x Low Slow Squats (IC)

After a short discussion on where the FNG would end up, we split from Pain Lab and moseyed to the end of the driveway at the Schiele to explain my dumb idea.  First picture was shown and we were headed to:

Grier Middle School:

  • 5 x Burpees (OYO)

Some rumblings about how this was stupid and complicated and were we sure Short Sale wasn’t in on this.  Next some Frogger on the way to:

Parkwood Baptist Church:

  • 5 x Burpees (OYO)
  • 10 x Bobby Hurleys (OYO)

YHC introduced the days ab circuit which would go like this: Partner up. One partner does a hold while the other does an exercise.  Switch after 30 seconds.  Holds/Exercises were:

  • V-sit Hold / Double Crunches
  • Low Side Plank / Oblique Crunches (One side only)
  • 6 Inches / Flutter Kicks

First time through the circuit at Parkwood, we repeated the whole circuit and switched sides for the Low Side Plank / Oblique Crunches for the second side.

Lots of grumblings about picking a better lot for the Low Side Plank with the PAX’s elbows feeling a bit ouchy. Sargento was a hero for pointing out that gloves could be removed and used as padding.  Buckeye pushed the FNG with a little friendly form criticism.  FNG gave it right back.  Our next photo featured an inverted Flintstone at what appeared to be a car wash at:

7 Eleven:

  • 5 x Burpees (OYO)
  • 10 x Bobby Hurleys (OYO)
  • 15 x Hip Slappers (OYO – Count Left Side Only)

Following this round, we had a quick discussion about mastery, acceleration, and patience from the book Atomic Habits by James Clear.  A quick recap: Improvement doesn’t come as quickly as you’d expect.  Just because you did 50 merkins yesterday, it doesn’t mean you’ll do 51 tomorrow.  If you run at a 9-minute/mile pace, your next run won’t necessarily be 8:59.  The truth is, it takes a long time seeing little to no progress to actually see results.  It’s frustrating, but if you have the patience to wait it out, the growth when you start seeing results will be way more than you’ve expected, and your 50 merkins become 100 or your 9 minute pace can drop into the lower 8’s or even the 7’s.  A quick quote:

“When nothing seems to help, I go and look at a stonecutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it.  Yet at the hundred and first blow it will split in two, and I know it was not the last blow that did it–but all that had gone before.”

Bottom line – If you start something new, especially something hard, don’t give up before you get to the point where you’re seeing results.  Stick to the plan, even if it’s frustrating and even if you can’t see the progress you want to see.  If you’re doing things the right way, it’s only a matter of time before you see results.

Anyways, YHC didn’t talk that long, but there’s more room in print, so I’ll take advantage of it.  Hopefully none of you have anywhere to be, or if so, you probably stopped reading already.  Regardless, time to move on to:

Sherwood Elementary:

  • 5 x Burpees (OYO)
  • 10 x Bobby Hurleys (OYO)
  • 15 x Hip Slappers (OYO)
  • 20 x Pull Ups (or something that resembles a pull up – OYO)

When finished, another ab circuit of:

  • V-sit Hold / Double Crunches
  • Low Side Plank / Oblique Crunches (One side only)
  • 6 Inches / Flutter Kicks

No time for two though, gotta go to

The Pad @ FPC:

  • 5 x Burpees (OYO)
  • 10 x Bobby Hurleys (OYO)
  • 15 x Hip Slappers (OYO)

More “Storytime with Flintstone” (“Can we do wall sits or something?” – “Sure, it’s you v. you”)

Mastery also requires practice.  Lots of boring practice.  What’s the difference between the best athletes and everyone else?  Well there’s a lot of things that you can’t change (like genetics), but “at some point it comes down to who can handle the boredom of training every day, doing the same lifts over and over.”  Successful people FEEL the same lack of motivation as everyone else.  The difference is that they keep showing up in spite of their feelings of boredom.

This is something to remember when workouts or work or life get to be a grind.  It’s easy to do it when it’s new and fun.  How you react when you’re bored and over it is what makes the difference.  Whether you’re finding a way to keep things fresh by changing up your routine or trying to Q every AO in the month of April, or you lean into good habits and and a strong sense of personal integrity and responsibility, the key is to keep showing up, even when you don’t feel like it.

Next picture is from:

FPC Front Driveway:

  • 5 x Burpees (OYO)
  • 10 x Bobby Hurleys (OYO)

Time’s running out, but last Ab Circuit (cut a little short)

  • V-sit Hold / Double Crunches
  • Low Side Plank / Oblique Crunches (Other Side)
  • 6 Inches OR Flutter Kicks

Lying in the grass for this last round was quite a luxury.  Sargento was quick to point out the support the FPC front lawn provided to his back.   You just kind of sank into it like a memory foam mattress or a Sleep Number bed.  It was almost as good as the Fartsack.

With time running out, we skipped the last photo (The Library) and went back to the entrance of the Schiele for

  • 5 x Burpees (OYO)

and we came in right on time as Bandit wrapped up some Dying Cockroaches to the ringing of the FPC church bells.


  • New Gear workout at The Fighting Yank, PainLab style, starting May 15th
  • Amoeba Ruck – May 22nd (linked above)

Prayer Requests:

  • Ava Gaddis
  • Turtleman


Nope, this is long enough.  See above.  You’re welcome.

Thanks for the opportunity to lead.

Yabba Dabba Doo

A Folsom beating

Warm Up

10 Burpees


10 Burpees


10 Burpees


10 Burpees


5 Burpees


5 Burpees

Mosey towards the flag stop at each light pole

5 Burppes

10 hand release merkins

20 mountain climbers

25 LBC

We make it to the flag and say the pledge

10 two pump burpees

we mosey over to the island near the entrance at Folsom.

5 rounds  of

15 squats

15 flutters

15 burpees

take a lap after each set is complete

then we mosey to the Peking lot for some Dora

200 dips

400 incline merkins but we scaled down to 150 when everyone was falling on their face.

600 air press

moseyed to the start and that was enough!


Snowbird September 24-26

50 mile run September 3-4 start at 5 pm

4 man ruck may 22 BOS

Prayer Request
Big Pappy
Each other
Mothers Day
Westside mission trip



No Q Needed – We do it anyway

6 showed for some running and rucking at Coconut Horse today.

No Q…doesn’t matter…..we got after it anyway.

Terrific running weather.  It was fun.

For me personally, it was the first 5 mile run in 5 weeks due to injury and a heavy dose of SV.  If was great to get in the full route this morning.

Announcements:  Amoeba Ruck on the 22nd

Prayers:  Turtleman, Eva Gaddis (?) & others.

6 total for Q Source as we continued with Freed to Lead and discussed the D2X, Dolphin and Daffodil.  What a impactful and difficult topic.  If everyone operated daily in their D2X, the world would be such a more beautiful place.   We must continue to strive to get there.

Until the next one.  Aye!


Raising calves, but they look like gorillas.

3 rucking badasses joined me in a quick tour of the streets adjacent to (what if forever known)  SnoBALLS.  Myself, Hermie, Tube and Nessman went on a ruck.  I had no plan.  I asked if they wanted to go to Martha’s and get some arm work, or have a vigorous ruck.  They told me I was the Q….brilliant.  We went to jackas….I mean Gastone’s Hill.  We rucked at a brisk pace, and every now and again I’d stop us to do 20 calf raises.  Some backward rucking, some planking.  At the end there was evidence of sweat, mission accomplished.

Prayer list:  Sledge’s leg, Hermie’s Aunts Knee, Nessman for his whole fatigue thing, and Eva Gaddis, a second grader who continues to have health issues.

Announcement:  Amoeba ruck.  THis looks pretty cool, Rudolph trying to make plans to go.  What busy lives we have with kids…

MOLESKIN:  feeling out of it lately?  Don’t shortchange yourself, the change of seasons, pollen and allergies are real.  As we get older the stuff you used to laugh at can take a toll.  Rest up, let your body tell you when it says no, but when it’s only your brain that says no, that’s where discipline comes into play.  Work smarter AND harder.

Always a pleasure gents.


“Kendrick Castillo” Remember his name.

9 PAX showed up at the Tequila Sunrise for what had been planned to be my VQ many months ago (I ended up VQing at the Yank in April). Today was a day of remembrance for me and a time to share the name of someone special to others who did not know him.

2 years ago on May 7th, 2019, 2 students decided to bring guns into a school concealed in instrument cases. When they entered the first classroom (Kendrick’s classroom), Kendrick rushed the armed students pushing them out of the room and took them to the ground. 2 other students were able to disarm the gunmen. Kendrick had been shot.

Kendrick’s actions saved many lives that day. Over 3000 people came to his service and everyone I had met knew him. He was very special. He was the kid who never left another student behind. Always coaching, teaching, encouraging, and loving anyone that needed it (not just his friends). A few months before this tragic event, I had the chance to give Kendrick a challenge coin that we had made for him and other interns at our company. I told Kendrick at that time “You are my hero”. I had no idea how much more of a hero he would become to me.

Kendrick was 18 years old and would have gone on to Colorado State University to study engineering.

Started with the Pledge:


  • Side straddle hops
  • Cotton pickers
  • Imperial Walkers

1/2 the pax ran while other 1/2 does each excercize (AMRAP). When runners return then switch.

  • Curls (Cinder Block)
  • Dirkins
  • Thrusters (Cinder Block)
  • Dips
  • Skull crushers (Cinder Block)
  • Incline Merkins
  • Bench press (Cinder Block)
  • Bent over rows (Cinder Block)
  • Single arm presses (Cinder Block)


Primal 5pm

Breaker q at yank

Launch of pain lab on 15th

Amoeba Ruck May 22nd sign up is on Slack and preblast

Belmont 5k on the 15th. Opportunity for F3 presence


Prayer Requests:

CPAP looking for work

Castillo family (john and Maria Castillo)

Tesla’s friend Max Foster having heart and health issues

Kicking the Can

I was a little nervous about posting to Midoriyama but I took the Q so at least I would be in control of what we would be doing. You see it was exactly a year ago that I tore my meniscus. I’m sure most of you are tired of me bringing this up, but it’s fun to remind Freight that it was his Q of a Def Leppard WOD that I like to blame as the cause. Hopefully on May 6, 2021, there would be no serious injuries sustained. I offered a brief disclaimer as the circled gathered but not sure how many heard it as several continued socializing. Time to take control:


  • Goofballs 22.5 in cadence – why 22.5? multiple the cadence count and you get 45. Why 45? It’s the Big Cheese’s 45th Birthday – but since he couldn’t Q, he didn’t post and was finishing off leftover cheese dip from Cinco De Mayo and eating Cheesecake with 45 candles (or so I’d like to believe).
  • Toy Soldier IC x 10
  • Imperial Walker IC x 10 (I asked Def Leppard to demo, he declined and said he’d get me back in MC later)
  • Don Quixote IC x 10
  • Squats IC x 10
  • 5 Burpees OYO (because SA says it’s not a real workout without burpees)
  • Pledge

For me, normally the pledge is the break between Warm-up and Thang. But I kept the PAX in the circle for Mary to begin:

  • Flutter Kicks IC x 20
  • Elbow Plank – fold opposite arm on ear forming acute triangle, touch elbow to ground for oblique crunch; 15 IC left side then flapjack to 15 IC right – lots of complaining
  • Remain in elbow plank – more oblique work – right elbow plank, touch right hip to ground and back IC x 15; flapjack – more groans
  • Both elbows on ground – R/L hip rollovers – this is a crowd pleaser, especially following the oblique work
  • Last one – V-hold – how long well that depended on the PAX, once all got into a V-hold, I began a silent count…then asked Broke for a 10 count…PAX thought it was over then, oh but it wasn’t: keep your form – Def Leppard, another 10 count, now relax.

Having assured some core work was completed we could mosey to Field 2, or I think it was #2 – the set of two large soccer fields on the right side as you approach the end of the parking lot. Find the bleachers for some strength and cardio:

  • Dips/Derkins/Shoulder Taps (SC) all x 10; run width of the soccer field and return
  • Dips/Derkins/Shoulder Taps (SC) all x 20; run width of the soccer field and return
  • Dips/Derkins/Shoulder Taps (SC) all x 30; run width of the soccer field and return

Next circuit:

  • Turtle Crunches (legs 90 degrees on bleachers) x 10; run width of field squats x 10
  • Turtle Crunches (legs 90 degrees on bleachers) x 20; run width of field squats x 20

Move to Field #4 (to the one of the left side of the parking lot). I brought my recycling bin that had various empty aluminum cans or plastic bottles. Some may have contained alcohol at one point. PAX began various guesses as to if the bin was a week or month worth. I asked the PAX to grab an empty bottle or can and line up at the end line of the soccer field. Time to pick on Leppard again – “Have you ever played ‘Kick the Can?'” He responded ‘no’ but didn’t sound confident. I’ve heard of the game which is a form of hide and seek and capture the flag. This idea came to me during the afternoon planning the Weinke – here is the F3 version. Put your can on the end line, kick it as far as you like. Run to the can, do 1 Hand-Release Merkin & 1 Monkey Humper, run back to the end line then toward the can and kick it again and chase to then do 2 HR Merkin and 2 MH’s, back to the end line and continue up the field. This created an individual suicide with increasing strength work. Congrats to Slaw, Freight, Seuss, and Wojo for crossing the opposite end line. Maybe some others did that I didn’t catch – I apparently wasn’t as good at kicking my can, but I got to 14 reps – which was the point to increase the reps and maintain the cardio.

Put the cans back in my bin and mosey to start where we had 3 minutes remaining. Didn’t want the PAX to get short-changed on their free workout. We finished with more Mary – Freddie Mercury IC x 30, Butterfly Big Boys SC x 20, Crunch Frog SC x 20 – TIME!

Announcements: Amoeba Ruck May 22 – build your team, sign up; May 22 new Pain Lab at TFY; Blart claims his dentist is providing toothbrushes and toothpaste for Freight’s service project – stay tuned. Congrats to Slaw as the new Midoriyama Site Q – this shows if you beat someone over the head enough, they’ll eventually succumb. No word if PAX will be required to post shirtless with tassels – check your pre-blast before posting for proper attire.

Prayers: Sister Act & 2.0, Big Pappy, Slim Shady’s Dad, Turtleman. I took us out.

Moleskin: Though Kick the Can is a game, it’s also a shortened expression of “Kick the can down the road” that originated over 80 years ago when law makers would postpone decisions. I am certainly guilty of this practice in work, honey-do list and other areas of my life. For the first time (stemming from Q-Source discussions) I chose a word for this year which is “NOW” as a reminder to take care of things as the arise and not delay or at least better prioritize. Moving into the 5th month of the year, I find myself needing a reminder of my word so somehow the game or exercise of “Kick the Can” will give me a kick in the ass so I don’t get complacent. But that is a large part of what our brotherhood does for one another – accountability. SYITG.

The Big Cheese with another trip around the sun

Today’s BB is in recognition of Sargento’s birthday.  Before we go there, here is what we did.

The route today was all flat.  Gaston Day towards New Hope, left on  E. Perry, right on Lee, left on New Hope, right on Armstrong, right on Armstrong and back home to the Pub.  It was easy.

Now as far as Sargento, he arrived extremely early by his standards.  He had maybe 4 minutes to spare when he pulled in on a slightly cooler morning.  He was suffering from the patented bed head.  He has graced F3 Gastonia for going on 6 years and we are forever grateful for his leadership.  He is a fine family man and example to follow and is always a lot of fun to be around and doesn’t take himself too seriously.  His playlists are special (except the Cinco De Mayo music he played during Purple Haze’s Q at the Ricky Bobby yesterday)

To be honest, no one realized it was Sargento’s birthday this morning as he didn’t say anything about it.  #Humble

Had we known, perhaps the Q would have let Sargento decide the Pub route today, as long as it didn’t involve sidewalks that end in mud.  Perhaps Dr. Seuss would have been there, or perhaps other Pub regulars would have been there.  Maybe we would have even sung Happy Birthday to him.  No one really knows why the numbers were down today, but if we don’t have at least ten PAX next week, YHC is going to reach out to 1FQ Guy, whoever he is, to enforce attendance.

On this day, there were prayer requests for Turtleman, Big Pappy, Sister Act, and Slim Shady’s dad.

There is one praise request, and that is for the big cheeser himself, the one and only Sargento.  Happy Birthday my friend.


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