F3 Gastonia

Fitness, Fellowship, Faith

Date: January 30, 2018

Rewind

It was a beautiful morning at the Yank. YHC didn’t realize it but this would be his first Q of the new year. Man time can fly by when you’re having fun!

Today 10 brave men and 1 overgrown pubescent youth found their way out of the trappings of their fartsack to the glory of the AO. Let’s get it on

Disclaimer

Mosey across the street with boombox in hand (insert moans from PAX) for a little alleyway warmup.

Sidestraddle Hop x25 IC

“Flower” by Moby was played. Of course, that lets us bring Sally up and bring Sally down. Man that was fun!

Mosey back across the street, drop off the speaker, and continue down the sidewalk. Watch out for the dog poo ahead and take a right at the corner heading for the front of the middle school. Once the PAX comes together, it time to explain the Thang.

The Figure 8: At each stop each PAX performs 20 reps of each particular exercise.

1 – Merkins

2 – World War 1 Sit Ups

3 – Goof Balls

4 – Flutter Kicks

5 – Dips

6 – World War 1 Sit Ups

7 – Goof Balls

8 – Monkey Humpers

Plank for the 6 when done. After each round, YHC talked some and heard from the PAX that they wanted more because they loved it so much! Aye. In all we finished 3 rounds.

Mosey in front of and away from the school until YHC noticed a usually closed off area of our AO. There were plenty of sturdy picnic tables that almost begged to be worked on.

A few rounds of step ups and derkins had the PAX whining and moaning which YHC takes as a compliment. Thank you!

Mosey back toward the back of the school.

After a brief Wall Sit, the PAX was instructed to do do 10 Hipslappers. The FNGs really liked this one YHC thinks.

Mosey down to the covered picnic area for the last leg of our morning workout. Thanks to Whoopee’s Q a couple months ago where he unveiled the awesome game known as 5 or 10 along with JJ’s mention of a theme at Gashouse using the number 8 for the days of our current challenge and 40 for the total days in the challenge, YHC came up with the game 8 or 40!!! This was so much fun it’s sure to become a staple in all of our workouts! Unfortunately this was harder to than it seemed for the Q to find an appropriate exercise when a number was called by the PAX. Some weren’t so bad, like LBCs, Dying Cockroaches, or even burpees. The worst came when the juvenile known as Queso asked specifically for 40 Merkins at the end of all this. My own blood betrayed me!

One last mosey down to the hovercraft for a quick Nolan Ryan to send it home. We’re done!

Moleskin: YHC having posted Friday morning and getting in a 4 mile run that evening was beyond the point of creativity for building a good weinke later that night. It’s a good thing that I save most of my weinkes and was able to pull an old favorite. Hence the Rewind. Also let if be known that Tiger EH’ed FNG Cam for today’s workout but was conspicuously absent. There was plenty of razzing and mumblechatter aimed at Tiger but he later showed up at Cherubs and explained that his family has the stomach bug. Thanks for staying away brother!

My apologies for not remembering the prayer requests or announcements men. I’ll do better about that and obeying the 24 hour rule.

Until next time, Sargento is out…

AMRAP Baby!!!

Well gents, we meet again.  After having some awesome dudes step up and lead, it was my turn to get back in the mix again and I always try to put a good one on.  I even put an event in my phone to remind me to look it up.  Its no surprise, I am a weightlifter and not a runner, but I need both so I got to work.  After putting the weinke together and writing it out, I put some cones in the truck so I would be ready.  I pulled up and Boudin was coming back after some EC rucking.  I put some cones out by just opening the door and dropping them and when I got back to the start, I got out of the truck and didn’t like the feel in the air.

Time comes and we had a good showing so lets get after it.

Warmup:  None…what are we ?

Thang:  Run to the school, circle up for instruction and go (to music).  Set the timer for 10 minutes and complete four sets of four exercises and run a lap around said cones as many times as possible in the time limit.
Set 1 SHOULDERS – CDDs x10, Wall Walks x5, Hip Slappers x10 (SC/single count), Shoulder taps x10 (SC).
Set 2 LEGS – Squats x15, Lunges x10 each leg, Calf Raises x20, 90 degree wall sit for 30 seconds.
Set 3 CHEST – Diamond Merks x8, Werkins x8, Regular x8, Archers x8 or to failure.  If failure, go to next exercise.
Set 4 CORE – Supreme Crunch x10, Reverse Crunch x10, Situps x10, Scissor crunch x10.

Mosey back to start for pledge, name-o-rama, announcement and BOM.

During the 1st round, I realized I never started my watch, which made governing time a little more challenging, however, I did have my phone and CAT Bluetooth speaker cranking and awesome blend.  There were a few comments about skipping over some songs and leaving others, one said it was my graduation playlist, but third eye blind is legit.  There was lots of good chatter.  YHC ended up commenting on someones form only to be the victim minutes later.  We covered right at two miles and got some serious work in.  I got chastised for getting the six when I asked everyone to go back for them.  Come to think of it, Sargento did seem to critique me a lot today, but I know its his way of trying to make me better because of the greatness he sees in me; plus hes jealous of the playlist.  By the way, after the mosey back to Metallica’s Master of Puppets, I skipped a few more and here were the songs that followed:  Kiss (Prince), Stepping Away (Stereomud), Welcome to the Jungle (GNR), Dancing with Myself (Billy Idol).  The lesson is sometimes workouts just aren’t long enough.

Prayers:  Teslas Sister, M’s Co-workers and many more unnamed.

Announcements:  2nd F for the whole family on 2/16 at the lanes in Belmont; Flag football in Metro oon Sunday 2/4/18 at 3:00 )get with Tesla on clown car info-Needs 10); Roscoe and F3 Dads at Crowders Ridge snow-less tubing (check his preblast for all information).

Moleskin:  It was awesome to be out there just pushing it today.  It was good to see from friends out there and have a laying on of hands for a PAX in need.  It was an honor and pleasure fellows and I will see you in the gloom.

OLD GLORY

5 HIMs showed for a cool and breezy Tuesday morning beat down.

Warmarama: SSH, Hillbillys, Gravel Pickers all 15 IC

Thang: Mosey to the entrance for the pledge, as we were running the flag was held out perfectly square by the wind. It was a sight to see. Looked as if someone was holding the other corners and getting ready to fold it up.  Get to the flag and pledge. Mosey across the parking lot for a Medicine Woman inspired set of exercises.  Set of 11′ s Mike Tysons on the curb and Karaoke to the next curb for American Hammers counting one side .

Mosey to the small parking lot by the ball fields for some Burpee Long Jumps to the end.

Mosey to the next parking lot for the Bear Crawl and  2 Merkins every other line.

Mosey around the path to the amphitheater for 15 Arm Squats, 10 Derkins, and  10 Incline Merkins all IC.  Hop onto the concrete area of the amphitheater for 20 LBCs IC, 20 American Hammers IC, and 20 Flutter Kicks IC.   20 Donkey Kicks and 10 Hip Slappers counting 1 arm OYO.  Time was nearly up so we did Rocky Balboas till YHC called time.  Mosey back to start.

Announcements:  F3 Dads at Crowder’s Ridge (see Roscoe),Snowbird Mens Retreat March 16-18 I think,(see Sparky),

Prayer Request: Each other, Our kids,

COT: YHC took us out.

BOM: Great work by each man this morning, YHC didn’t want to get out of the fartsack this morning but the PAX mad it worth every minute. Thanks for letting me lead today, it was a pleasure and an honor.

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