F3 Gastonia

Fitness, Fellowship, Faith

Date: June 16, 2018

Juvie

It was a great to post at Folsom for the summertime monthly 2.0 friendly workout. With 50+ PAX in May how many would show today? The number was 30 with most 2.0’s under that age of 10. Gumby’s 2.0 was sporting an F3 shirt. #Legit
Roscoe was passed in traffic (again) on the way to Folsom by lead foot Tool Time. He truly leads the way. After a late night at the F3 Dad’s event last night at the Grizzlies game, I had to wake up Little Caesar this morning to go post but he was excited and ready to get after it. That enthusiasm unfortunately didn’t last the entire workout as several encouraging PAX (Swimmer, Dolph) tried to prod him along. He wasn’t alone among the 2.0’s in taking some time to do “you versus you” and losing the battle!
The Nantan Tool Time opened up the workout by warming us up after proclaiming that he was the craziest PAX in the Gashouse and subjecting us to SSH, Don Quiotes, Moroccan Nightclubs, and he also tried to break Dolph with jump squats. That is a theme lately with HIPAA devoting the weeks Q at the Goat to try to “break Dolph”. Here is a hint guys, trying to break Dolph is like pushing the Rock. It won’t move but you shouldn’t stop trying.
Tool Time turned it over to YHC (Roscoe) and we headed to the tennis courts. We moseyed to the far side where there was actually some shade. We started out by continuing our war up with some dad squats while carrying our 2.0’s on our backs. Next, we did a little Karaoke across the courts and then back. Then we hit each court and alternated SSH and Mountain Climbers then ran back, followed by squats and Flutter kicks and back. For those that haven’t posted to Folsom, they basically have 95 fenced in tennis courts. I hear the locals call it hell in a cell.
We got back on the end line for some Dora 1,2,3. 100 Merkins, 200 Squats, and 300 LBC’s. Instead of running across all the courts we ran to the second light pole and back. My partner made a habit of walking back to “give me more time”. It was awesome.
YHC then turned it over to Dolph.

I asked for a count off and we had 28. I then asked the Pax to form 2 lines of 14 and Indian Run from the tennis courts to the small parking lot at the baseball fields. Dijion and I stopped at the parking lot early to write some exercises in 10 of the 22 spaces. Once all the pax arrived at the parking lot the instructions were given. 2-3 pax per space and perform indicated exercise that was in that space. Once complete with exercise run a lap around lot to the right and advance to next space and repeat. The exercises were
LBC’s x 10
SSH x 10
Mericans x 5
Flutterkicks x 10
Squats x 10
CDD x 5
Mountain x 10
Lunges x 10
French Fries x 10
Burpees x 5
Once the pax returned to the space where they had started, we did a slow mosey to the amphitheater. All pax were instructed to grab some wall for 7 Dips IC. Next was the plank and run. All pax plank up at the base of the stage in a line. Pax at each end of the line run 25 yrds up hill and back and return to plank. Next pax goes and so on. Time. Nice work by all 2.0’s and Dads. Thanks Sparky for opportunity to lead. Mosey back to the flag for the pledge. Thanks to BedPan for bringing the flag so we didn’t have to mosey to the front of the park.  COT; Namorama, Welcome FNG, Pizza The Hut!!

Announcements: HAPPY FATHERS DAY WEEKEND! Next Friday at First Presbyterian 3rd F event. Saturday Grandfather Mountain Hike.
Monk is doing a great job leading the Whetstone effort. This is a mentoring program designed to place blades (mentees) with Stones (Mentors). This is an exciting thing for our region. If you haven’t filled out the form to be part of the WHETSTONE, click below:
https://f3nation.us11.list-manage.com/track/click?u=6c12d9c9072bc7204db3dc6c9&id=c63172a96c&e=8b69646070
Prayers for Fathers, Families, and Sly, serving our country in Afghanistan.
Kudos to Sparky for the idea to host a monthly 2.0 friendly workout at Folsom. Next week there is F3 Royalty and Gashouse forefather CSpan coming to guest Q. #HIM
Always a pleasure to lead especially with a #HIM like Dolph. His 2.0 is a chip off the old block!

Moleskin; ToolTime got things started with the warmup and threw in 45 MNC’s, those hurt! Roscoe brought the pain in cage of courts for sure. It is good to see the 2.0’s push themselves, they definitely got the oppurtunity today. #DRP!!! 2.0’s are quick to say I can’t, but with a little push and encouragement or challenge they see that really can finish strong. Aflac was ahead of me on the tennis courts and I told him I was going to catch him and he was not going to let happen. Hersey was walking to the COT from the amphitheater and with a little encouragement, she picked up the cadence and finished strong.

BOM; Roscoe took is out! #TClaps to all!!!

 

South Street Challenge

I’ve had this beat down on the drafting table for a while, waiting for an opening on what has become a popular Q spot of late. The idea spawned from Tiger’s Q a while back at the Yank. An uphill run with pain stations at the bottom. It was a strong test, one that needed to be shared with others. So I noodled on the idea and had a general plan of what to do. But then something else shocked my brain Thursday night so I decided to pull a slick switch and have 10 minutes of Mary to kick off the festivities. It went like this:

Pledge, mild disclaimer: “get in plank” where we did each exercise for 25 seconds:

  • plank jacks
  • burps
  • jingle balls
  • mtn climbers
  • merkins
  • imperial walkers
  • high knees
  • touch left toe, raise right knee
  • touch right toe, raise left knee
  • lbcs
  • chop sticks
  • reverse crunch
  • fifer scissors with punch
  • plank rolls
  • am hammer
  • flutter kicks
  • leg raises
  • ww1
  • freddie mercury
  • ski abs

When the idea came to begin with Mary, I added a playlist with the theme of summer. Summer Nights by Van Halen was on their first album with Sammy Hagar in 1986, which we learened Island, Round-up, and obviously Madmen had not been born (#imold).  Song #2 was Summertime Girls by Y&T followed by Joe Satriani’s Summer Song. Whoopee – you missed another great set.

The PAX looked relieved that was over but the main event was waiting. I did a demo tour posting printed signs of each exercise that had a 10 count. We began the loop with 10 burpees and progressed down the three blocks to reach Second St doing merkins and monkey humpers before making the return to the top. The route was 0.48 miles round trip broken up at various intervals of:

  • burpees x 10
  • ssh x 10
  • dips x 10
  • box jumps x 10
  • merkins x 10
  • monkey humpers x 10
  • mike Tyson’s x 10
  • plank jacks x 10
  • squats x 10

The PAX pushed through with Round-up leading the charge followed closely by Dr.  Seuss.  Others that completed 4 full rounds were: Island, Turtleman, and Roscoe. Nice job men getting in over 2 miles. The rest of us were close to that mark but had to u-turn at Main St to get back on time. Which at that point I realized Spider-Man snuck out early for work. I guess fighting crime does pay.  Or maybe he went to Comic-con in Charlotte going on this weekend.

COT

We heard and lifted prayers for Lynn Ham, Breaker Breakers uncle and sister in law’s husband; Def Leppard’s son going to the hospital Monday and Timeframe asked for the Clark family that lost their little girl too soon. The announcements which are still current as of this B.B. are 3rd F event Friday 6/22 at 7 pm at First Presbyterian Pockets and YHC are sharing.

This was a good workout that if I had arrived early enough to post the signs, it could have moved much faster.  I’ll keep that in mind for the future.  Thanks for the chance to Q.

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