F3 Gastonia

Fitness, Fellowship, Faith

Day: March 4, 2019

The STORM 2/20/19

I’m posting this late, but I forgot to ask Breaker  Breaker for a login.

Disclaimer:

Warm Up:
Happy Jacks (5 SSH IC followed by 2 Squats)
Windmill x 10 (IC)
Grass Picker x 10 (IC)
MNC x 20 (IC)
Merkin x 10 (IC)
Shoulder Taps 15 (IC)
Peter Parker x 15 (IC)
Parker Peter x 15 (IC)

Routine 1:
So I had each PAX get on a parking space line and we did ascending bear crawls.  Starting at the curb we did 1 derkin and then bear crawled to the opposite curb (maybe 10 yards?) and did 2 irkins, bear crawl back and do 3 derkins and so on until we hit 13.  Nice and painful routine to start with.

Routine 2:
Staying in the front of the school we did something I like to call Crazy 8’s.  This is a routine where we do a choice of 3 exercises followed by a sprint up the hill repeated 8 times.

  • 8 Boxcutters
  • 8 “Big Boy” Sit-ups
  • 8 Burpees
  • Crazy Eight run around the island
  • Repeat 8 times

Routine 3:
11’s.  Each pax did 10 jumping lunges and run down the hill and perform 1 Diamond merkin and so on.

Ended with the Circle of Trust

Yeeeee-Haaa

With the Rooster going on and Montross having the Q at Painlab, I wasn’t sure how many PAX would actually show at Folsom for my Q on Saturday. But true to form, Folsom never disappoints. 19 total PAX, including 2 FNG’s that Sparky has been EHing for a couple of weeks, eager to push the rock for the next hour. Here’s what we did:

 

Full disclaimer…I’m an idiot, modify as needed, etc, etc..

Warmup with  SSH’s, Don Q’s and Moroccan Nightclubs, all x10IC then head for the tennis courts.

 

Time for a little DORA with a twist…AKA SWIPER!!

Partner up and both PAX start together on the sideline of Court 1. Partner wheelbarrow across first court and then perform 20 Burpee’s as a team. Reverse positions for partner wheelbarrow across second court then perform 100 Merkins as a team. Continue in this fashion across all six courts with 20 Burpee’s at third court, 200 LBC’s at fourth court, 20 Burpee’s at fifth court and 300 Squats at the last court. When your team is finished, don’t plank for the six, go back and pick them up.

 

After this we did a little cool down running by doing Figure 8’s through the courts. Run the baselines and Karaoke across the sidelines of each court to the opposite end. Rinse and repeat with NUR instead of run.

 

The parking lots at Folsom are almost as bad as the one’s at Mt. Hollywood, so while we’re on the courts let’s go ahead and do some core work. Grab a different partner and perform the following:

 

One partner runs down and back while the other does AMRAP of the called exercise then flapjack. Exercises were:

Big Boys

Flutter Kicks

American Hammers

Freddie Mercury’s

Dolly’s

French Fries

 

Mosey down to the amphitheater for some work on the upper and lower body. Three round of each of the following:

1 min wall sit then 10 Hip Slappers

20 Jump Squats, 20 Dips, 20 Rocky Balboa’s and 20 Derkins (no rest between exercises)

 

Finish it off with a mosey to the park entrance and back to the start.

 

Moleskin / COT

How many of you have tried to EH someone on to have them say something like, “I need to get in better shape before I join you guys” or “I would just slow you down or be way behind”? I heard a motivational quote the other day that offers a good response. I don’t know who said it, but I like it.

 

“Dead last finish is greater than did not finish, which trumps DID NOT START!”

 

Announcements

Convergence 3/30 at Folsom, 7am start time

Nomads going to AG Middle in Charlotte 3/9 check Slack or Twitter for meeting times and place for Clown Car

Gastone organizing Mt. Mitchell hike on May 5th

2nd F event on March 22nd at Old Dallas Brewery

 

Prayer Requests

Sargento’s family had multiple family members pass in the last few days

Chief’s friend has a child with spinal bifida

Each other

 

Welcome Bo and Luke, two FNG’s that Sparky EH’d and Madden named. Not sure they’ve ever seen the Dukes of Hazzard, but it’s definitely fitting coming from Folsom.

 

Thanks to Montross for allowing me to Q. Folsom is a great AO and if you haven’t had a chance to post there I strongly encourage you to give it a try. The mumble chatter is nonstop, the fellowship is great, the workouts are painful and the Coffeerama is the best in all of F3.

 

YHC took us out.

Broke

Pardon me, do you have any grey coupon?

 

 

 

 

 

Disclaimer pledge warm up coupons … carries dips derkins burpees box jumps curls colt 45s presses triceps extension goblet squat swings …. mix it up varied counts Meanders and  stuff it into a blender and that’s about it! Anything more and you should have posted to know ….although …. I may not have had enough coupons …. thankfully I listened to inner voice as JK2 so wisely pointed out …. the F3 thing is free …. that’s why we’re always spending money   Buying equipment coupons clothing ( watts up sporting new shirt… F3 logo and styling!) o f course you missed my attempt at a wipe out!

prayers for Easy Rider family

Mt Mitchell climb May 5

Folsom convergence March 30

Latini run

community foundation run /s4n event April

Monday @ crossroads ?

i had mentioned to Hacksaw yesterday that I might run this morning? I ended up getting a run in after I saw him, so I was gonna be lazy this morning. But around 8 last night, Hacksaw text and asked if I were gonna run, if I was, he and Roundup would meet me and run with me!

We rolled into Ingles at 525, Hacksaw plants the shovel flag! We get in close to 4 miles!

Thanks Hacksaw and Roundup for the push, if it wasn’t for y’all, I wouldn’t have ran this morning!

i took us out!

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