F3 Gastonia

Fitness, Fellowship, Faith

Month: July 2017 (Page 1 of 5)

Wolfpack Dora Grinder Forrest

July 31, 2017 / / 0 Comments

22 Strong showed in the gloom for a undetermined workout that may or may not include Forrest Gump, Grinders, Wolves, Dora and Pain.  We did have an FNG so a quick disclaimer was shared before the warm up.

IC Warm up as follows:

SSH X 15

Imperial Walkers X 16

LBC’s X 15

Groups split at this point with 6 for the pain lab and 16 for the serving of Stroganoff.

Mosey to the flag for the pledge before heading up to the Grier Middle School track:

The Thang

Wolfpack Grinder:

Squats IC X 10 (The Q’s personal space was maliciously invaded throughout the squat work)

Run 1/2 lap – 25 Merkins OYO (Plank for the six)

Squats IC X 10

Run 1/2 lap – 30 Mountain Climbers OYO (Plank for the six)

Squats IC X 10

Run 1/2 Lap – 50 LBC’s (Plank for the six)

Squats IC X 10

Run 1/2 Lap – 30 Plank Jacks (Plank for the six)

Morrocan Nightclubs IC X 20

Round 1 Complete

Rinse & Repeat above for two full rounds of the Wolfpack Grinder

Mosey to the parking lot just beside the GMS cafeteria…..oh the memories.  Time for some Ab Dora.

Partner up for some cumulative Dora reps.

Partner 1 performs exercise reps (Cumulative count with partner).  Partner 2 sprints/runs/moseys/skips around the cafeteria and back.

100 LBC’s;  200 Flutter Kicks;  300 Freddy Mercury’s  (This went way quicker than expected…..too much time remaining)

Mosey to picnic tables beside track for some IC set work:

Dips X 15

Derkins X 10

Step Ups X 16  (These benches are higher than YHC realized)

Rinse & Repeat  (Still time remaining)

Meander to track for one last set of low & slow IC squats X 20.  There may have been some Merkins here also….I forget.

Mosey back to the Schiele for some Mary:

Box cutters, French fries, Mountain Climbers, Slurpees (especially diabolical), Dying Cockroaches, LBC’s?……seems like there was something else???

Good work men.

Announcements:  Welcome FNG Dobby.  New coffeeteria location at New York Bagels.

Several prayer requests.

As always, it was an honor to lead the group this morning.  Thanks to Whoopee for reminding us about the goals for each workout and how the Wolfpack Grinder can hit on all of them.  YHC tried to keep the heart rate up without vomiting……it was close.

Until the next one.  Aye!

Stroganoff

The Gastone Default Q

July 31, 2017 / / 0 Comments

9 Men showed up for a much cooler Monday morning beatdown.

The Thang:

Pledge

20 Imperial Walker

Mosey to old Harris Teeter parking lot.

1 Burpee, Mosey to jump up dock and then bear crawl the ramp back down.

1 Burpee, 2 Mike Tyson, Mosey to jump up dock and then bear crawl the ramp back down.

1 Burpee, 2 Mike Tyson, 3 Diamond Merkin’s, Mosey to jump up dock and then bear crawl the ramp back down.

1 Burpee, 2 Mike Tyson, 3 Diamond Merkin’s, 4 CDD,  Mosey to jump up dock and then bear crawl the ramp back down.

1 Burpee, 2 Mike Tyson, 3 Diamond Merkin’s, 4 CDD, 5 Hip Slappers (Right side counts),  Mosey to jump up dock and then bear crawl the ramp back down.

1 Burpee, 2 Mike Tyson, 3 Diamond Merkin’s, 4 CDD, 5 Hip Slappers (Right side counts), 6 Squats,  Mosey to jump up dock and then bear crawl the ramp back down.

1 Burpee, 2 Mike Tyson, 3 Diamond Merkin’s, 4 CDD, 5 Hip Slappers (Right side counts), 6 Squats, 7 Imperial Walkers,  Mosey to jump up dock and then bear crawl the ramp back down.

1 Burpee, 2 Mike Tyson, 3 Diamond Merkin’s, 4 CDD, 5 Hip Slappers (Right side counts), 6 Squats, 7 Imperial Walkers, 8 Merkin’s,  Mosey to jump up dock and then bear crawl the ramp back down.

1 Burpee, 2 Mike Tyson, 3 Diamond Merkin’s, 4 CDD, 5 Hip Slappers (Right side counts), 6 Squats, 7 Imperial Walkers, 8 Merkin’s, 9 Dips, Mosey to jump up dock and then bear crawl the ramp back down.

1 Burpee, 2 Mike Tyson, 3 Diamond Merkin’s, 4 CDD, 5 Hip Slappers (Right side counts), 6 Squats, 7 Imperial Walkers, 8 Merkin’s, 9 Dips, 10 Sumo Squat’s .

Mosey to small staircase. 15 Calf Raises, rest, 10 Calf Raises, rest, 5 Calf Raises.

Mosey to Riverwood and then to bottom of River Ridge Road for a plank and wait for the pax.

Mosey to the front of Caramont Medical Center grass for:

7 Jack Webb’s and then back down to 1.

Out of time so says Easy Rider. Should have my watch repaired this week.

Mosey back to the start.

The Moleskin:

Always good to start off the week with a nice moderate workout. Nothing to crazy or hard.  Great group of guys this morning, not a lot of Mumble Chatter going on today. Everyone must have been as excited as I am to go to work and start another great successful week. Stonecold continue’s to have on a weight vest and does not seem bugged or strained extra, T-Claps. Hushpuppy is back and ready to take on the world and seems to be working hard.

Prayer request for JJ’s Uncle who has passed away.

Gastone Out!

On second thought

July 30, 2017 / / 0 Comments

This Saturday at the Yank 9 experienced PAX showed for their DRP. A super short disclaimer was given and things were about to get started until the FNG I’d been EH’ing for the longest time jumped out of his car the the best workout of his life! This time around, a full disclaimer (as best I could recall) was given for the benefit of the FNG and now we’re ready!

Pledge of Allegiance

Warm-Up, Side Straddle Hop x15 IC, Don Quixote x10 IC (Kiish noted that this is the second highest selling book of all time behind the Bible, #goodtoknow), Moroccan Night Clubs x20 IC

We moseyed through the park, around the fountain for a quick Death Spiral and up to the parking spaces beside Caravan Coffee for…

The Thang

Bearway to Heaven – a bearcrawl suicide routine to the sound of Led Zeppelin’s “Stairway to Heaven”. The PAX would bearcrawn to the first parking line and back then do 5 burpees. Go to the 2nd line and back, do 4 burpees and so on until we got to the last burpee. Some of the buys weren’t familiar with Led Zeppelin which is the greatest rock band of time and demands more education from YHC at a later date.

Next, mosey across the street to the grass amphitheater for a session of Clock Merkins. On the incline section of the hill, hold plank and when YHC calls, the “time” as related to the position on a clock, the PAX would perform 5 merkins. We went through several stops at 3 o’clock, 6 o’clock, 9 o’clock and so on. This was tough but good.

Full disclosure, YHC was totally gassed after Quish and I did an EC run prepping for the Tuna 200 before the workout. My bad men, I won’t do a long run before my next Q so that I can bring the real heat! You deserve better! Aye!!!

Mosey from the amphitheater up to the field/track behind the school for a round of Hurricane Hoedown. This is a flutter kick routine called in cadence to get your abs ripped. I picked this one specially for Tool Time because he was supposed to run with us and post at the Yank, but he ducked us and posted at Folsom. Back to the lecture at hand… the routine went like this. Starting with 7 reps of each descending to 1, the PAX did:

  • Regular flutter kicks
  • Flutter kicks with hands raised Hallelujah style
  • Flutters with hand behind your back
  • Reclined flutters
  • LBC flutters

There was plenty of discussion between sets because I was tired.

Mosey down through the shelter across the street to Sammy’s wall for our last stop, Dora 123. Partner up and do cumulative reps of:

  • 50 hip slappers
  • 150 LBCs
  • 250 Rocky Balboas
  • Partner 1 would do a lunge walk across the street and back while the other exercises

Ceish, being a no-it-all, said off the bat that there was going to be an Omaha called. Unfortunately he was right because those hip slappers really sucked. I think everybody got in one round of those before I switched out the full number to instead do more LBCs, 250 to be exact.

Finish up with a couple sets of Mary: crunchy frogs and little baby dips. Done!

Prayer requests: there were a couple and I can’t remember exactly what they were. From now on I’m going to record the prayer requests and announcements like the namorama. Pray for each other men.

Announcements: Same thing, can’t remember, I’ll get it right next time.

Namorama: Welcome FNG Uncle Phil!

COT

Thanks for letting me lead men.

Concert at Folsom

July 29, 2017 / / 0 Comments

A concert was announced for Folsom and 9 strong with 2 FNG’s showed up for an old man Q in his hometown.

Warmup

SSH  x 10 IC, Cotton Pickers x 10 IC, Imperial Walkers x 10 IC, Moroccan Night Clubs for a while.  During this warm up, Pizza Man and Tyson roll through on a run pushing Ashlyn (Pizza’s 2.0) and she is the cutest little baby doll!

Mosey toward the stage area then towards the baseball fields then towards the highway to an unused parking lot. Blimps. Burpees 10 OYO, LBC’s 20 single count, Imperial Walkers 30 single count, Merkins 40 single count, Plank Jacks 50 single count,  Squats 60 single count. I took this chance to rest and talked about one of my favorite stories; the prodigal son. The part where he “came to himself” and said I will go back home to my father. Every man should have that “came to himself” moment where we realize that His plan  is better than ours.

Mosey back down to the stage. I posted a gif of Def Leppard’s one arm drummer to announce the concert at Folsom.  It was requested that it would be cool if I brought a set of drums and I did play drums many years ago but sadly I do not have my chrome Pearl drum set with Zildjian cymbals from years gone by. Instead I had Slaw bring full size cinder Blocks from Midoriyama and we set them up on the Stage area down from the playground near the pond. We did Lindsey’s aka 40’s.

30 curls, on your six for 10 chest presses,

25 curls, 15 chest presses

20 curls, 20 chest presses

We paused the concert to mosey to the tennis courts, pledged to the flag on our way and lined up for a short version of Dirty Mac Deuce. Sets of 12 IC exercises for Arms, Legs then Core. Set 1 Werkins,  Jump Squats and Flutters, lap around the tennis courts. Set 2  Burpees, Monkey Humpers and Freddy Mercuries, lap.  No time for anymore since we had to finish the concert so mosey back to stage.

Finish Lindsey’s,

15 curls, 25 chest presses

10 curls, 30 chest presses.

Yoke Walk with blocks back to Slaw’s truck. Circle up for  a talk  about why we, as men, need to be strong, physically, emotionally and spiritually for many reasons we may not see today. I gave a few recent examples from my family.

Announcements were made. Speed for Need, ChristmasTown 5K.

Name the FNG’s. Luke Stewart was invited by Sparky and at some point during the workout mentioned he was a lover not a fighter so Tool Time dubbed him Romeo. Tool Time’s  future son-in-law is named Keegan Sylvester so naturally Sly is his F3 name. There was discussion of a clown car to that wedding next week.

Prayer requests and COT as we lifted up Sly as he gets married next week and serves in the Army and we let him know that we are there for him, also for each guy to be the man we are called to be.

I appreciate the opportunity to Q at Folsom. The guys pushed hard and ran 2.2 miles and somewhere over 600 reps. Huckleberry complained about every inch of that 2.2 miles but, guess what. He gets it done! Roadie said he had been out for a while but he really pushed and it was great to see him out today. Slaw and Tool Time tried to push the pace but youngster Sly was mostly leading the way as we would expect for one of the Army’s finest. Romeo and Blart knew each other from Stanley and there seemed to be some interesting stories from the past. I could tell Sparky appreciated the coupon work as he usually has a trailer full when he Qs. There was lots of mumble chatter today as usual but everyone got better and I hope we got a little stronger.  Coffeteria at Time Out was strong!

Sprints and Stuff

July 28, 2017 / / 0 Comments

Warmarama:
All done 20ic each:
SSH
IP WALKER
TOYSOLDIER
LBC
M NIGHT CLUBS

Moseyed from town side to the neighborhood side. Once in the parking lot:

The Thang:

Sprintervals (distance = 40+ yards):
sprint and jog back. repeato x 6

6 jump squats, sprint and recover jog back. repeato x 3

6 mericans, sprint and recover jog back. repeato x 3

6 apollo ohno, sprint and recover jog back. repeato x 3

6 LBC, sprint and recover jog back. repeato x 3

6 Wide mericans, sprint and recover jog back. repeato x 3

6 CCD, sprint and recover walk jog. repeato x 3

 

Triple Nickle

 

Namerama

COT

brownstreak out!

Adventures with Dora

July 27, 2017 / / 0 Comments

11 strong poured into Martha’s for a mid summer Defib beatdown.  No FNGs so usual disclaimer and then warm-up

SSHx25, Moroccan Nightclubx35, Imperial Walkersx15, LBCx15 and Merkinsx10

Pledge

Thang:

Mosey to concessions where YHC noted today’s date as being Mick Jagger’s Birthday so I promised “Satisfaction”  I heard somewhere that Mick Jagger’s favorite daughter is named Dora (I think) So we dedicated this workout to her with three different rounds of Dora

 

Round one: Doracides : 100 Merkins, 200 LBC and 300 Squats. Partner two runs suicides in -between exercises

Round two: – mosey to picnic benches for Picnic Dora – 100 Derkins, 200 Dips and 300 Step-ups (Omaha after 150ish step ups)

Round Three: Mosey to center of parking lot for “Lazy Dora” – no running plank between sets of 10 – in aggregate 100 CDD, 200 Flutter, 300 SSH (Omaha again – out of time)

Mosey back to Pelicans for announcements and BOM

Prayer requests: Monk’s friend illness, T-Square and family

 

As always it was my honor and privilege to serve …Until next time Defib out

 

Movin

July 26, 2017 / / 0 Comments

19 PAX posted for another hot one at Midoriyama. YHC sent a warning shot on twitter at lunch for everyone to get a good energy supply. As I came in Hot everyone was waving in excitement. It’s great to see everyone is so glad to see me coming. I wonder how many like to watch me go? No never mind I don’t want to know! Moving on!

Warmup:

SSH x 25ic

Don Q x 25ic

Let’s Mosey. We ran around to the Picnic Shelter.

The Thang:

P1 Runs down toward the lake to the other shelter and does 10 derkins. P2 stays and does 20 tri dips then runs after P1. They switch at the bottom. When P2 finishes his derkins he runs back up to catch P1. This makes one round. We did 3. That long hill really started to suck.

No time to waste let’s mosey. Inspired by Gastone’s Q Friday I decided we would not stop moving. We moseyed to the other side of the road to the new walking trail and ran a little and did exercises and so on and so forth.  Exercises consisted of burpees, hand release merkins, sumo squat jumps, bear crawls, crab walks, freddy mercury’s. Most of which we did multiple times. We ran, stopped for exercises and ran again. Some times we fellowship moseyed to catch our breath but we never stopped moving unless we were doing exercises. Everyone and I mean everyone had to push the rock on this one. All did a great job. I thought I heard Strogonoff start to cramp. Luckily Defib posted! We had 2 FNG’s and to be honest I don’t feel like this one was friendly but they handled it like champs.

COT:

Announcments-Def Leppard has the Q at Folsom Saturday, Upcoming 5K run in Stanley September 23rd, Speed for Need Christmastown run get signed up and let Tooltime know, Lot’s going on in F3 Nation keep a look  out for info in our news letter.

Prayer Request-Friend of Pockets, Tooltime and all us fathers

Moleskin:

Awesome job by all that took the DRP! To bad Oompa Loompa wasn’t there. I wonder if he went to New York to hand out with Nerdacon celebrity Floppy Disk? Welcome Hoser and Subprime!

To Ruck, or Not To Ruck

July 25, 2017 / / 0 Comments

We used to have a ruck in Belmont and it fizzled out over time with different things here and there and there was only four or so who posted anyway, but I always liked it.  While rummaging thru Twitter, I came across the Go Ruck Wednesday.

When it came time to get it on, we did a quick warmup: SSH x20IC, Moroccan Night Clubs x25IC, Grass Pokers (for whoopie) x10IC.

Thang:  Short mosey across the parking lot and circle up.  10 rounds of 20 squats with hands on head (didnt have a sandbags or blocks), 20 Merkins, 50 Flutter-kicks.  Not a whole lot of mumble chatter and we realized Dolph and Sargento need to practice at it.  We got thru round 7 and I wanted to get some team work in before Sargento had to roll out, so we mosey to the back of the school for two rounds of something I dont have a name for.  One partner would do french fries while the other ran and jumped up the loading dock and did five burpees and ran down the ramp.  Repeat x2 rounds with the exercises in the middle changing from french fries to LBCs to Mountain climbers.  A fellowship mosey to discuss a few things and then mosey to the start and finish our remaining rounds of the ruckaround.   With a handful of minutes left, we set the timer for one minute and each pax picks a workout for a solid 60 seconds….LBCs, turtle crunches, CDDs, jump squats, dying cockroaches.  Mosey to the start and finish with wave of merkins to 5.

Pledge

Announcements – nothing really noted.

BOM – Tophat took us out.

Moleskin – we talked about things happening and Tiny Tank was brought up and how he is moving and his impact that he has had.  He is currently the site Q and is responsible for at least five regularly attending pax and a couple of others that show sporadically.  We talked about how we need more like him and that we have to step it up to fill the void that will be left by his absence as well as Bulldogs.  TT isnt leaving for a while so make sure you come out and post and be the example he has been.  We also talked about the convergence at Folsom last Saturday and how awesome it was to have +/-39 guys show up (some at the correct time, others as they felt like it) and sweat with a fellow brother to say goodbye.

Clear As Mud

July 24, 2017 / / 0 Comments

The Gastonia Region have F3 opportunities seven days of the week, so it’s not necessarily clear when the official week begins. Is it Sunday for the runners to travel four or five miles before Sunday worship services? According to Genesis, chapter two, the writer references God rested on the seventh day. I’m not leading into this backblast to initiate a theological debate; I’ll leave that to Monk or a gathering at The Crusade. But I raise the question of Monday morning as possibly the beginning of the week, when most of us return to our jobs (except for Hushpuppy who seems to be “working all the time.” (Hey Whoopee – that’s a quote from your favorite prog-rock band)). So into the wee hours of the beginning of the work week, 12 men stumbled out of their fart-sacks and made their way to Martha’s House to expend whatever energy had re-charged from Bulldog’s Folsom Farewell. It seemed the PAX bodies were more awake than their comprehension.

My plan required a bit of set-up so I sped by the Sno-cone shop and hustled to prepare the final leg of the beat-down; more on that later. I checked the time and had two minutes until the start time. I returned to my car and came in hot for my own Q, jumping directly into the center of the circle. Turtleman already stated he would take the Q if I was a no show, to avoid another impromptu beat-down from Gastone that I’m sure most of the PAX felt throughout the weekend. There were no FNG’s but it was nice to see Sake back with us. The others were regulars, including Stone Cold in his new weight vest. A quick disclaimer was shared “you shouldn’t have posted this morning, modify as needed.” Now to shake it up a bit, going with a different type of warm-up.

Warm-up:

  • Set 1: PAX perform Side-Straddle-Hops and one by one, each man would drop to perform 5 merkins then re-join the PAX with SSH.
  • Set 2: PAX perform Mountain Climbers and one by one, each man would perform 10 lbc’s, which I directed to perform 5 for each leg or 10 total. This proved difficult.
  • Set 3: PAX perform Butt Kickers and one by one, each man would perform 10 flutter kicks. The direction was repeated: count 5 each leg or 10 total, once again, a challenge encountered.

I stated more than once, actually several times the count was 5 per leg or 10 total. The translation was lost as some PAX ignored instructions and performed 10 or even more for each leg.  The intent was to get our cardio going with constant movement, which was achieved in the 7 minutes of time, at the expense of more reps. We’re off to a great start. At least we recited the Pledge correctly before moseying to the park.

The Thang:

We arrived at the main picnic shelter near the turd shack. We needed the tables for the first part of the weinke which was the favorite Dora. We paired off from our even number of 12, where partner 1 would run a short distance to the light pole in the center of the parking lot. Partner 2 would perform the following exercises to contribute to the aggregate total:

  • Dips – 100
  • Incline merkins – 200 (Omaha to 150)
  • Decline Peter Parkers – 300 (Omaha to 200)

Based on the challenge to complete the warm-up, I was a little worried directions could be followed. The PAX got after it with little banter. Monitoring the time and my own challenge, I waived the white flag to decrease the incline merkins and decline peter parkers. Upon conclusion T-Square and Easy Rider provided 10 counts to catch our breath.

As if our arms and shoulders needed more work, we slow meandered to the turd shack. My weinke was scripted Friday afternoon in attempt to distract me from working, or maybe that was my ADD kicking in (…squirrel!). I didn’t realize Bulldog would try to fulfill his yearly quota of Mike Tyson’s on Saturday so there they were, in black and white on my sweat-soaked script. I modified from 15 to 10. Actually I modified all exercises to 10 because my PAX were unlikely to grasp the concept of escalating reps. We leveraged the brick wall for the following OYO:

  • Donkey Kicks x 10
  • Mike Tysons x 10
  • Hip Slappers x 10 (that is 5 each hip slap if you’re scoring at home)
  • Run to the picnic shelter, perform Bulgarian Squats, 10 each leg
  • Rinse/repeat after a few 10 counts

With about 15 minutes remaining, we slow meandered to the field/parking lot bordered by the big rocks. For this segment, I had posted stakes in the ground with instructions – surely the PAX were alert by this point and could follow the signs. We’ll soon see. The space was separated into thirds about 20 yards apart. The first section would be a walk, migrating to a jog, and finally to sprint the final third. Props to Defib for pushing the team in sprints. Upon arriving in the end-zone there were three exercises to be completed, all at 10 reps each (either single count or by counting the right side only, clear as mud, right?)

Section 1 Section 2
·        Merkins

·        LBC’s

·        Freddie Mercury

 ·        CDD’s

·        American Hammer

·        Flutter Kicks

 

Fortunately our PAX only had one right side and I think they used all fingers to count the 10 suggested reps. Turtleman, who is learning the art of mumble chatter quite well asked “how much longer?” Well as any good instructor would do in that situation, I took the hint the little completed to that point was not enough, so the routine was extended. My guess was we completed about six or seven rounds before it was time to collect the signs and jog home. Upon our return to the parking lot, my watch displayed 6:12 leaving a few minutes to keep Mary happy. I introduced a few ab burners to make the effort complete:

  • Fifer Scissor Punch (flat on back, with right leg at 90 degrees, punch left fist toward foot, then repeat with opposite appendages) – in cadence for 10
  • Leg Lift Clap (in sit-up position, raise right leg and clap underneath, then left leg to clap underneath) – in cadence for a 16 count, trying to exhaust the PAX – it worked for a few of them…
  • Burps (aka in and outs) – in cadence for a 16 count….and TIME!

Moleskin:

Giving and following instructions is a challenge, whether it occurs at home, workplace, or parking lot at 0530. We worked through a bit of adversity but in the end our simple goals were met: gather as brothers and push ourselves mentally and physically, trying to get better. The mumble chatter was a little light, but nothing wrong with that. I take that as a positive sign where everyone has their heads down to get the job done. Announcements: Speed for Need/Christmastown 5k – sign up and let Tool Time know. We lifted prayers for Easy Rider’s brother, preparing for neck surgery and T-Square and family traveling along their journey of healing. YHC took us out in prayer. As always, an honor to be a part of the PAX and offer directional suggestions that may or may not be followed exactly as planned. Better than fartsacking, at least.

« Older posts

Past Workouts

July 2017
M T W T F S S
 12
3456789
10111213141516
17181920212223
24252627282930
31  

© 2024 F3 Gastonia

Theme by Anders Noren — Up ↑