F3 Gastonia

Fitness, Fellowship, Faith

Day: April 6, 2016

You’re an idiot…

I was working on my Weinke last night (hold the jokes) and could not come up with much until I was inspired by the preblast posted by El Padrino (I think) showing me (or some likeness of me…) dancing wildly. I started scrolling thru the F3 exercises and came upon…..Travoltas!!! Here enters inspiration, even if only for the warmup. It gave me the spark I needed to get the workout together leading to a good night’s sleep. When I got up early this am, my wife looked over at me, mentioned the sudden drop in temperature, and matter of factly said, “You’re an idiot.” In my mind I responded, “Tell me something I don’t already know, woman” and smiled in the dark to my witty humor and got dressed quickly before the fartsack monster wrestled me back into bed.

Round 2 of inspiration begins….Shortly after this, I was sitting in my nice warm car gloom-dreaming all alone in the parking lot about my fartsack thinking certainly I was not the only idiot in Gaston county when all of a sudden, 7 cars came rolling in just before start time. Too late to turn back now….

Here is what I remember…

Disclaimer (see above compliments of Mhoopee)


WU: 10 IC of each: SSH, Freddy Mercury, Squats, Burps, LBCs, Mtn Climbers, Moroccan Night Club con La Cucaracha (MNC with up on toes IC) X 25, TRAVOLTAS, then I needed some help from Spiderman reading my weinke to see 10 Burpees OYO (thanks for the eyes Spidey)

Mosey to the run-down grocery store parking lot at first speed bump and do a round of 4 corners of She Hate Me (10 lunges each leg, 10 burps, 10 Merkins) then mosey to the corner for plank until 6 arrives. Repeat at all 4 corners of parking lot with extra helping of She Hate me half-way across the back side remembering to plank at each corner until 6 arrived and I finished my planktastic meditation.

Hip Slappers X 10 IC (I love these)

Mosey around the lot facing north the whole time with Karaoke to the left and right, mosey frontward and backwards on the long sides (always facing north). I read thru the rulebook and this is acceptable since Roscoe and Anthrax were both absent.

Hip Slappers X 20 IC (did I mention I love these?)

Another round of mosey around the lot facing north with Karaoke/front and back running

Hip Slappers X 10 IC (BTW, I think I like these)

Another round of She Hate Me X 4 corners (I fought the urge to Omaha multiple times in case anyone was wondering).

Mosey back to home with 3 sets of dips X 15 IC each in front of bank.

2 laps around Pelicans/Bruster’s just to mess with everyone who thought we were going to finish on arrival to starting line.

Few minutes of Mary with 5 burpees OYO for fun.

Namorama, Announcements, COT then run to the cars. Excellent work by all pax today. Good to see the BRR challenge studs out there today (JK2 and Sargento). Great to see Short Sale out here again among the faithful Pax. Not a whole lot of mumblechatter today which I think is mostly my fault for not preparing a topic to talk about-won’t happen again. I’ll be prepared next time so bring your notebooks and be ready to be edumucated.

thanks for the opportunity to be out here with everyone-Whoopee

#bb #Folsom

7 regular pax and wait 2 FNG’s appeared in the gloom for a Sparky beatdown.  After a short disclaimer the warm up began.

Warm Up; SSH x 20 IC, Mericans x 20 IC, LBC’s x 20 IC

The Pledge

The Thang; Pax were instructed to mosey to lower parking and circle up near the blocks that someone apparently left in the middle of the lot.

Pax partner up and perform the following exercises.

P1 60 Burpees P2 Bearcrawl 20 yds 20 block curls and bearcrawl back and switch; P1 80 mericans P2 frog leap 20 yds 20 french curls frog leap back; P1 100 squats P2 crabwalk 20 yds 20 block chest press crabwalk back and switch; P1 120 flutterkicks P2 lunge 20 yds 20 block dips lunge back and switch.  There was not much mumblechatter at this point and with time almost out we moseyed the blcoks back to the upper parking lot and returned them to a pick up.  Cirlce up for mary.  It was heard that Shingle hated Sparky at this point and another comment was made about running a lap around the tennis court and of course that is what shingle picked.  I think he regretted that choice.  Once complete with the lap we circled up again to complete the pax mary.  SSH, LBC’s, and a couple more that I cant remember.

Moleskin; Tough workout and the FNG’s handled it pretty well.  In all the Pax were definitely feeling this one not long after the burpees started.

Namorama and FNG naming

BOM; Announcements, prayer requests, prayer.  Nice work men.  #DRP

Where are we???

3 PAX showed up on this nice day at Mt. Midoriyama….so lace up your shoes and lets hit the trails.  Heard some moaning and groaning but it stopped once everyone was dodging cankerworms!!


Who needs a warm-up??

The Thang:

The PAX took off from the parking lot and headed toward Big Leaf Loop…about half way through the loop, time to regroup; what better way than 25 merkins and 30 LBC’s. After the Big Leaf Loop we decided to continue on the Soccer Loop; before we started it we needed to regroup with 25 merkins and 30 flutters. Soccer Loop was a quiet run do to lack of oxygen so we regrouped once more with 25 incline merkins before the Spencer Mountain Loop.  That’s when the fun started…deep in the woods we go…great prep work for BRR with major elevation changes.  I thought I knew where we were going but obviously nobody heard the disclaimer about not to follow me.  With that being said, we missed some turns and ended up halfway up Mt. Midoriyama heading away from the AO. We all stopped looked around and said WHERE ARE WE???.  OMAHA time….back from where we just came from to find our way out…3.45 miles later we arrive at the AO.

Great work from the PAX and its ALWAYS a pleasure to get to lead

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