F3 Gastonia

Fitness, Fellowship, Faith

Date: March 8, 2016

Wide World of Sports

4 Showed up for the  first official F3 workout at Poston Park. Named “Madoriyama” for the severe ninja training and the massive mtn looming over the park. I say official because over the last 8 months 2 men have joined and pushed YHC every Tuesday and Thursday at 5:30 pm awaiting F3 Gastonia to be ready for expantion into the evening.(during the winter we are in the gloom too!) To celebrate we went back through the first workout we ever did there and my first Q.

Warmup

Cross Country- Moseyed down the road and through part of the trails. Circled up for:

SSH x 10 IC

Arm Circles x 10 IC

Imperial Walkers x 10 IC

Air Push up x 10 IC

Merkin x 10 IC

Crunches x 15 IC

The Thang

Moseyed to the baseball filed for baseball inspired exercises

Catcher- Sumo squat jumps x 20 OYO

Shortstop- Side hops touch the ground- 5left 5 right x 2

Outfielder- Sprint 5 burpee’s x 2

Batter-Flutterkick’s x 10 IC

Mosey to the soccer field for soccer theme

Squat front kick x 20 OYO, sprint across field, LBFC’s x 20 OYO, sprint across field, Squat jump x 10 OYO

Mosey to other field for football theme

Merkin and roll x 20 OYO

Mosey to hill for bear crawl up and crabwalk down x 2

Mosey to parking lot for bear crawl across 5 merkins and back for 5 more( heard some onlookers yell “look bear crawls”, we must look good doing them!)

Mosey to horseshoe pits for bowling/horseshoe theme

Lunge the full length while throwing you back leg around like you are a pro!

Moseyed to the playground for gymnastics theme

pullups x 10 squat x 10, Rinse and Repeat

Moseyed back the long way(your welcome Flppy Disk) for some alternating shoulder taps and peter parker.

Finished up with the Pledge. Thanks for the reminder JK2!

COT

The usual announcements. JK2 is interested in doing the mud run so we need three more to step up and join him. We have one team so far. Contact him or me if interested.

As always it was a pleasure! I have to give a shoutout to Pizza Man and Floppy Disk who have had a huge impact on my life the last year. Locking shields with me weekly and giving me reason to push on!

F3 Gastonia is proof of the starfish and how it happens. I have found lately that sadclowns make me mad and I am surrounded by them everywhere! So help me get better by making these clowns better. EH someone and get them out to a workout. We have 6 days of workouts in the mornings and the evenings now. We are eliminating excuses.

I look forward to seeing others join us at Midoriyama. It is a great location. We accept early workers, fartsackers, smartsackers and those that just plainly won’t get up! No more excuses! Aye!

Folsom – No Failure to Communicate

10 PAX plus YHC gathered in the gloom this morning for a mixed beatdown in the Biggerstaff Park haze.  The recon from the previous day came in handy as the crowd grew to 9……..anyone else?

At this point, we had no FNG’s so we hit the disclaimer quickly and went through a little mumble chatter…..wait, another vehicle….and….it’s an FNG.  More detailed disclaimer now….I’m an idiot, don’t do this, at your own risk, if you follow the Q you might be an idiot too.  All good.

The warm up went something like this (In Cadence):

20 – Side Straddle Hops

20 – LBC’s

Wait….another late arrival…..is that Sparky?  Yes….yes it is.  Welcome.  (Not starting over)

15 – Imperial Walkers

15 – Freddy Mercury’s

Pledge of Allegiance

The Thang

Here we go.  Mosey down to the far end of the lower parking lot for some Stroganoff 20’s/Modified Elevens/Dallas Counting, etc.  Freight clarified the Dallas counting method but all was good.

One side of parking lot:    Merkins (Start with 20 and count down by 2’s for the next set all the way down to the last set of 2…..20, 18, 16, 14, 12, 10, 8, 6, 4, 2 for those of you still confused.)

After set of Merkins, run to other side of parking lot for alternating sets of 20 LBC’s & Flutter Kicks.

This ‘Event’ (since I really don’t know what to name it) yielded totals of 110 Merkins, 100 LBC’s and 100 Flutter kicks.

After a short recovery and more mumble chatter that I could not decipher, we moseyed around the pond to the base of the hill beside the softball field.  During my original recon the day before, I decided we would do some partner Folsom 1-2-3 with some bear crawling up the hill between exercises.  The ‘hill’ looked more like Mt. Kilimanjaro in the gloom so we immediately ‘Omaha’d’ (is that a word?) to only running the hill to the fence and back between the partner work.

The partner work required cumulative partner reps as follows:

100 Merkins

150 Squats

200 Flutter Kicks

For the Q, this was more difficult than it appeared on paper.  (Happens every time)

Short mosey to the covered picnic area for some Freight comedy followed by some dips and squat work in cadence:

20 Dips

15 Squats

20 Dips

15 Squats

15 Dips

15 Squats

The PAX then moseyed back to the shovel flag for the name-o-rama, announcements, prayers and Circle of Trust.

Please keep Outhouse and his family in your thoughts and prayers.

Backwoods Brawl, Gashouse one year anniversary celebration workout is coming up April 9th.  Mark your calendars.

As always, it was my honor to lead another workout this morning.  It is terrific to see the newest AO in Dallas having such a great turnout each time.  This is a strong group and great AO.  I’m looking forward to joining you guys again.  Keep putting the word out about F3 and what we are trying to accomplish with Fitness, Fellowship and Faith.  Nice work men.

Until the next one, Keep Moving Forward.  AYE!

#BB #TheStorm

12 pax made the choice to take the Red Pill this am for a simple beatdown at #TheStorm.  Disclaimer was read and the warm up began.  Promise was made no burpees, yes we are doing burpees!

Warmup IC; 15 SSH, 15 Mericans, 10 Toy Soldiers, 10 Low Slow Squats, 10 Trunk Side Stretch, 5 Archers ( alternating side wide push ups), Monk read word of the week ” I wil give thanks to the Lord with my whole heart “.  The pax then took a lap around the parking lot and met back at the flag for the pledge.

The Thang;

The Pax were instructed to partner up and size doesn’t matter.  Partners lined up at the imaginary goal line (parking space line).  P1 wheelbarrow P2 to 25 yd line and each partner perform 20 old school situps.  P2 Fireman Carry P1 to 50 yd line and each partner perform 20 flutter kicks each, double count.  P1 Fireman Carry P2 to 25 yd line and each partner perform 20 feet throws.  P2 wheelbarrow P1 to goal line and each partner perform 20 side plank up downs, 10 each side.  Count off and The Q informed the pax that he forgot the burpees on the first lap so to make up they were to perform 10 burpees at each corner.  Plank it up at goal line for the 6 to arrive.  Once the 40 burpees were down it was rinse and repeat of the above, only the burpees on lap 3 were reduced to 5 at each corner.  Then a quick count off and the Q realized there was time for another round.  Rinse and repeat .  Last lap was 1 and 1/2 to get the pax back to the flag with no burpees.  Nice work men.  Circle up at the flag for some mary.  10 IC; Russian twist, V ups, Lbc’s, Freddy Mercurys, French Fries.  Time was called.

COT;

Announcements; Outhouse and Family.  Were praying for you brother.  4-16 Community Run, 4-30 Mud Run, Burpeethon in May, Mayor to inform pax of details, BRR in September.  Namorama. Monk thanks for the prayer.

Moleskin;

It was an honor to lead you men this am.  You all showed me what taking the RED PILL means #DRP.  It doesn’t get any easier you just get stronger.  Simple beatdown but felt it.  Tclaps to Mayor for digging deep this am, strong work.  Defib pushing the rock on the runs.  Nice work by all Pax.  Enjoyed it.  Till the next one.  #DFQ!

 

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