F3 Gastonia

Fitness, Fellowship, Faith

Author: BA (page 1 of 5)

BackBlast- #TheStorm: I’m An Idiot And You Are Too If You Follow Me…… Don’t Die

7 PAX Showed Up To Put In Some Work At #TheStorm Early This Morning.
Some Good Mumble Chatter And A Delayed Start By Maybe A Minute As We Waited For Madoff To Get Out Of His Rolls-Royce.  BA Remembered To Give His Special Disclamer: “I’m An Idiot And You Are Too If You Follow Me…. Don’t Die”.

 

And It Began…..

 

-Pledge Of Allegiance-

 

WU:
Cheetah’s Don’t Stretch Before The Hunt…. We Didn’t Either
-Mosey To The Sidewalk Near Weight Room And Partner Up-

 

THE THANG:
Upper Body/Lower Body/Necks
  • Partner 1- 100 Neckies(Roxberrys)/ Partner 2- Parnter Zombie Walk Forward and Backward To/From First Parking Island
Switch Back And Forth Until The 100 Neckies Are Done In Aggregate
(Some Good Talk About HIPPA Laws During These Exercises)

 

-Mosey To The Weight Room-
  • Sally While Holding 25lbs
  • LBCs (In Cadence) x 10
  • Farmer Carries For The Song Farmer’s Daughter
(Some Of The Pax Grabbed 75lbs For One Hand….Immediate Regret Was Overheard)
  • Moroccan Nightclubs (In Cadence) x 20
Mosey Out To The Parking Lot And Partner Up-
  • Partner 1- 300 Merkins/ Partner 2- Run To 2nd Parking Lot Island And Perform 10 LBCs
Switch Back And Forth Until The 300 Merkins Are Done In Aggregate

 

-Mosey To The Weight Room-
  • Wall Sits While Holding 25lb Weights Through The Song Sail.  Owe 5 Merkins Everytime You Fall Or Stand Up
  • LBCs (In Cadence) x 20
  • Roxanne- Push Ups And Plank Jacks Through The Song Roxanne
  • Moroccan Nightclubs (In Cadence) x 20
-Count Off For A Brief Break-
  • 2.5 lb Weights Arm Hold Through The Song Kick Start My Heart.  Owe 5 Merkins Everytime You Bring Your Arms Down         (Whoopie Departs After Doing His Merkins Owed)
  • Homer And Marge (In Cadence) x 10
  • Moroccan Nightclubs (In Cadence) x 20

 

Mosey To The Parking Lot
  • Side Straddle Hop (In Cadence) x 10
(JK2 Informs Me It Is Not Time And I Want To Give Him His Monies Worth)
  • Side Straddle Hop (In Cadence) x 10

 

COT:
Nameorama
Announcements: CSAUP, Party At Whoopees, And Toy Drive
Prayers: A Few Pax Brought Up Concerns About Health Concerns For Relatives And CoWorkers
Coffeeteria: 1 at Floyd and Blackies in Cramerton
I enjoyed leading today.
-BA

BackBlast- #TheStorm: And the next exercise is the Moroccan Night Club….

7 PAX showed up for a shoulder beat down by BA.

I picked up the Q last night when I realized nobody was scheduled to Q.  I was hesitant as the temperature is starting to drop in the mornings, but we all know that when it rains or starts to get cold that I prefer to be inside (garage door to weight room was open so technically it is outside)  When quickly planning the workout I know that I wanted to concentrate on running…. NOT…. we worked on shoulders.

 

WU:

  • Cheetahs don’t stretch when they hunt so we didn’t either.

-Pledge Of Allegiance-

THE THANG:

Mosey To Weight Room

Shoulders and Such…

  • 10 SSH
  • 15 Moroccan Nightclubs
  • 10 Merkins
  • 15 LBC
  • Farmer’s Daughter (walking in a circle while holding 2 weights)
  • 25 Moroccan Nightclubs
  • Roxanne (push ups and plank jacks)
  • 25 Moroccan Nightclubs
  • 25 LBC
  • 25 Moroccan Nightclubs
  • Sally (squats)
  • 25 Moroccan Nightclubs
  • Bodies Hit The Floor (Push ups and Donkey Kicks)
  • 25 Moroccan Nightclubs
  • Sail (Hold 2.5 lb straight out for the entire song/every time you drop you owe 5 LBC at end)
  • 25 Moroccan Nightclubs
  • Neckies aka Roxburys (25 up, 25 right, 25 left)
  • 25 Moroccan Nightclubs
  • Sally (Upright Row with weight)
  • 25 Moroccan Nightclubs

Mosey back to where we began

COT:

Nameorama

Announcements: Sign Up For CSAUP

Prayers

Coffeeteria: 2 at Floyd and Blackies in Cramerton

 

I am not sure what the record is for Moroccan Nightclubs in one workout, but I feel we may have set the bar.  I enjoyed it this morning and hope everyone has trouble lifting their coffee today.

-BA

 

BackBlast- #TheStorm: Cinder Blocks, Cinder Blocks, and More Cinder Blocks

6 PAX showed up to put in some work at #TheStorm early this morning.

Decided yesterday I would take the Q since no one was on the schedule.  Also, I figured I would bring back the cinder block beat down from the past.  Even though we only had 6 men come out this morning I thought the effort was good and everyone got some good work in.

WU: (In Cadence)

  • SSH x 10
  • Moroccan Night Clubs  x 10
  • Squats x 10

-Pledge Of Allegiance-

THE THANG:

Mosey To Softball Field, Partner Up, and Pick Up One Cinder Block Per Group

Cinder Block Beat Down-

  • 300 Standing Chest Presses/ Run To End Of Concrete x 5 Monkey Humpers
  • 300 Bicep Curls/ Run To End Of Concrete x 5 Squats
  • 300 French Curl/ Run To End Of Concrete and Skip For Height Back
  • 300 Laying Down Chest Press/ Zombie Walk To End Of Concrete and Jog Back
  • 300 Rows/ Backwards Zombie Walk To Stands and Jog Back

Mosey Back To Where We Started

COT:

Nameorama

Announcements: Sign Up For CSAUP

Prayers: TSquare’s Family, BA’s Father, And America

Coffeeteria: 3 at Floyd and Blackies in Cramerton

 

It was good leading the workout today.

-BA

#TheStorm: A Very Manly Workout…. Skipping Was Involved

7 PAX showed up for a lower body beatdown.

I rolled in early this AM and two PAX were already stretching and getting ready to go.  As 5:30 hit Top Hat came in hot and we began when he joined the group.

And we begin:

WU: (In Cadence)

  • SSH x 10
  • Moroccan Night Clubs x 10
  • Merkins x 10
  • LBC x 10

Mosey to the Football Field

-Pledge Of Allegiance-

THE THANG:

Mosey to the Goal Line

Partner UP (1 group had 3 since 7 PAX showed this AM)

-All exercise done in aggregate-

  • 300 Squats/Zombie Walk to 15 yard line
  • 300 JoeBoos (Monkey Humpers)/Backward Zombie Walk to 15 yard line
  • 300 LBC/Skip to 15 yard line
  • 300 Calf Raises/Backward Skip to the 15 yard line
  • 6 inch leg raise for 300 count/Run to 50 yard line
  • 300 Squats/Zombie Walk to 15 yard line
  • 300 JoeBoos (Monkey Humpers)/Backward Zombie Walk to 15 yard line
  • 300 LBC/Skip to 15 yard line

-Top Hat and PosiTraction got after it and were ahead of everyone today…. nice job men-

Mosey to where we started and circle up

  • Squats x 10

COT:

Nameorama

Announcements: BRR, CSAUP, Need Qs

Prayers: TSquare’s son and his family, Safety for guys doing BRR

Coffeeteria: N/A

Glad to be back and leading today!

-BA

#TheStorm: It Will Hurt To Get Off The Crapper

6 PAX showed up for a lower body beatdown that made it hard to use our legs the rest of the day.

I enjoyed the convo before and through the workout today.  It is nice to talk about our families, good things that are going on, and struggles that some are going through.  I believe this is one thing that makes F3 really different than any other workouts…. you actually build friendships/brotherhood with the other guys. Again, I enjoyed the conversations from this morning even more than the workout.

And we begin:

WU: (In Cadence)

  • SSH x 15
  • Moroccan Night Clubs x 15
  • Don Quixotes x 15
  • Squats x 15
  • LBC x 15

-Pledge Of Allegiance-

THE THANG:

Mosey to the sidewalk near the practice field and pair up.  All exercises done in aggregate.

  • 300 Squats/Zombie Walk to first island
  • 300 JoBus/Backward Zombie Walk to first island
  • 300 CDD/run to second island
  • 300 Calf Raises/ Skip to first island
  • 300 LBD/Run to second island
  • 300 Squats/Run to second island
  • Neckies 15 forward, 15 right, 15 left, 15 forward
  • LBCs x 30

Mosey to where we started and circle up

  • LBCs x 15
  • Squats x 15
  • LBCs x 15
  • Homer Marge x 10

 

COT:

Nameorama

Announcements: Change of date and venue for F3 monthly meeting

Prayers: Stroganoff, TSquare, Godfather and their families

Coffeeteria: 4 at Floyd And Blackies

 

Again enjoyed leading today!

-BA

#TheStorm: The Deck Of Death

11 PAX showed up for a round (plus) of The Deck Of Death.

I rolled in about 10 minutes early and got the weight room garage door open, got the cards set up, and then made my way to group.  Good mumble chatter early about the 2 county police officers that were in the parking lot and Spud locking his keys in the car.  Rough one for me today as I about had to pull a JoBu and rush to the facilities during the workout, but unlike JoBu I gutted it out and didn’t want to miss any of the workout.  Shout out to Rudolph for the motivation today during the workout.  He kept u at us today and I think we all needed and appreciated that.

And we begin:

WU: (In Cadence)

  • SSH x 15
  • LBC x 15
  • CDD x 15
  • Moroccan Night Clubs x 15

-Pledge Of Allegiance-

THE THANG:

Mosey to the weight room and circle around the DECK OF DEATH

  • Hearts= Burpees
  • Diamonds= Murkins
  • Spades= Squats
  • Clubs= CDD

Went through about 9/10 of the deck and then called an OMAHA and switched up a couple of the exercises

  • Hearts= JoBu’s aka Monkey Humpers
  • Diamonds= LBC
  • Spades= Squats
  • Clubs= CDD

At some point Spud excused himself to try and get his car unlocked….never did know if he got that figured out or not…whoops.

Finished the deck and got through about 1/5 of the deck the second time around and time ran out.

Mosey to where we started and circle up

  • SSH x 15
  • Moroccan Night Clubs x 15

COT:

Nameorama

Announcements: Need Qs… Thanks Mayor for stepping up next Tuesday for TheStorm

Prayers: Godfather, TSquare, Dr. Feelgood, and Country

Coffeeteria: 2 at Floyd And Blackies

 

Again enjoyed leading today!

-BA

BackBlast- #MarthasHouse: Round and Round We Go

12 PAX showed up in the gloom for the workout at #MarthasHouse.  I am sure most of the PAX thought BA would bring the cinder blocks along, but he did not.  This time around BA planned to not use any coupons and stay in the Pelicans parking lot.

WU: (In Cadence)

  • SSH x 20
  • CDD x 10
  • Monkey Humpers aka JoBu’s x 10
  • LBC x 20
  • Merkins x 10

-Pledge Of Allegiance-

THE THANG:

Partner up- 1 partner runs an 1 partner does the exercise…switching every lap and counting in aggregate. 

  • 150 CDD/Run Around Pelican Counter Clockwise
  • 150 Squats/Run Around Pelicans Clockwise
  • 150 Merkins/Run Around Pelicans Counter Clockwise
  • 150 Lunges (each leg)/Run Around Pelicans Clockwise
  • 150 Monkey Humpers aka JoBus/Run Around Pelicans Counter Clockwise
  • 150 Derkins/Run Around Pelicans Clockwise
  • 150 Little Baby Dips/Run Around Pelicans Counter Clockwise

We did a couple sets of LBCs, Neckies, Monkey Humpers (JoBus), Squats, Don Quixotes, Moroccan Night Clubs, Homer and Marge, and Homers Alone throughout the workout.

COT:

Nameorama

Announcements: Folsom T-shirt orders close July 2nd

Prayers: Godfather and TSquare and their families

 

As Always It Was A Pleasure To Lead

-BA

#TheStorm: “Our traps and legs are still sore from #GasHouse on Saturday”….Good

8 PAX showed up for a full body beat down….not planned, but got the idea from the mumble chatter before the workout.

I rolled in about 10 minutes early and spotted The Mayor and Brownstreak stretching already.  When I joined them they were talking about the workout at #GasHouse that I coQ’d with Godfather.  Brownstreak said his traps were still sore from the cinder blocks and Mayor said that his legs were still sore from the squats with cinder blocks and the squats without cinder blocks that we did this past Saturday…… The nice guy that I am I heard all of this and thought to myself I now have a plan for this Q.

….My mind is foggy on every single exercise and repetitions, but below is a general idea what we did.

WU: (In Cadence)

  • SSH x 15
  • Murkin  x 10
  • LBC x 15
  • Don Quixote x 10
  • Moroccan Night Clubs x 25

-Pledge Of Allegiance-

THE THANG:

Mosey to the sidewalk closest to the practice field and partner up

  • CDDx300/Partner runs across the parking lot and does 5 SSH (Browstreaks traps)
  • LBCx15 and Planks while waiting on the 6 to finish
  • Squatsx300/Partner runs to second island and does 5 Murkins(Mayors Legs)
  • LBCx15 and Planks while waiting on the 6 to finish
  • Calf Raisesx300/Partner Zombie Walks to first island and does 5 squats (Mayors Legs)
  • LBCx15 and Planks while waiting on the 6 to finish

Mosey to BA’s truck and each PAX get 1 cinder block and circle up

  • 50 chest press with cinder blocks in cadence
  • 50 bicep curls with cinder blocks in cadence
  • 50 step ups with cinder blocks in cadence
  • 25 french curls with cinder blocks in cadence
  • 25 Morrocan Night Clubs
  • 35 Second Homer
  • 50 calf raises with cinder blocks
  • Ring Of Fire- 5 reps in cadence
  • Merkins, Blockees, Rows with cinder blocks, Jump up and down on cinder blocks, jump over cinder blocks, Murkins using cinder blocks, Derkins using cinder blocks, LBCs

COT:

Nameorama

Announcements: BRR and Belmont AO on Saturday

Prayers

Coffeeteria: 2 at Floyd And Blackies

I appreciate Mayor and Brownstreak giving me some ideas for my Q this morning.  I was going to wing it, but quickly came up with a plan when we had our conversation before the workout.  Also, thanks to TSquare for remembering who all was there this morning.  Thanks gentlemen!

-BA

BackBlast- #GasHouse: 1 Year Anniversary…. Mini Van Onlookers

29 PAX showed up in the gloom for the #GasHouse 1 year anniversary workout.

1 year ago I talked a few friends to go to this new F3 workout that was starting in Gastonia.  I was looking for something different than just weight lifting and thought this may be the change of pace that I needed.  The workouts were tough and a few guys that came with me that first workout have since not returned.  I looked back on the picture of the first F3Gastonia/GasHouse workout and there are only 7 guys who continue to post from that group (BA, Godfather, Squeeker, Wink, Rudolph, DaVinci, Linus). In 1 year it is crazy to think of the changes that have came to F3Gastonia both in the workouts and in the faces that come and go. Hopefully in the year ahead more guys who try a F3Gastonia workout will come back and become regulars.

WU: (In Cadence)

  • SSH x 25
  • Merkins x 10
  • Monkey Humpers aka JoBu’s x 15

Mosey to the flag pole

-Pledge Of Allegiance-

THE THANG:

Mosey to the insurance buliding with the brick wall

In Cadence

  • Little Baby Dips x 20
  • Derkins x 10- Roscoe “lost a contact” and had to turn back…. or really just took a break…. he did return sometime later to rejoin the group.

Mosey to the church parking lot and partner up

  • 150 Merkins/Zombie Walk to Speed Bump
  • 150 CDD/Backwards Zombie Walk to Speed Bump

Mosey to the stairs in back of church, partner up, and grab a cinder block….about this time the sky opened up and it started to rain

  • 300 chest press/bear crawl up stairs
  • 200 bicep curls/run up stairs
  • 150 tricep french curl/run up stairs
  • 50 blockees/run up stairs

Mosey half way back with cinder blocks

Plank until our 6 reaches us

Mosey the rest of the way back with cinder blocks and deposit in BA and Dolphs truck

Circle Up

  • Sally Squats- at this point the Schiele parking lot started to fill up with mini van mothers and I believe they liked the view.
  • Sally Monkey Humpers AKA Jobu’s- at this point the above mentioned mini van moms didn’t know what we were up to and I believe became confused of what type of group we were. Some of the mini van Dads may have liked it….. I hope not.
  • 5 Burpees

COT:

Nameorama: FNG Huckleberry

Announcements: Mud Run, Relay, Burpee A Thon

Prayers: Requests by the PAX

Coffeeteria: 12 at Panera

As Always It Was A Pleasure To Lead

-BA

#TheStorm: Cinder Blocks And Bellies

16 PAX (including 2 FNGs) showed up for a cinder block beat down.

This was my first chance to post in awhile due to my coaching schedule, my sons sports schedule, and other things that have come up.  I figured I might as well Q on my return. My goal was to make this a good upper body workout.  I enjoyed the mumble chatter today and really enjoyed Mayor and Godfather discussing who’s belly helped them the most when doing curls with a cinder block.

WU: (In Cadence)

  • SSH x 15
  • Moroccan Night Clubs  x 15
  • Monkey Humpers aka JoBu’s x 10

We had FNG Guiness coming in hot and yours truly yelled at him thinking he was a regular….glad I didn’t scare him away.

-Pledge Of Allegiance-

THE THANG:

Mosey to BA’s truck to get the coupons (cinder blocks) and pair up

A lot of good chatter that included bellies helping some of the PAX with the different lifts….Mayor and Godfather had the advantage

  • Zombie Walks To The First Speed Bump/300 Chest Press WIth Cinder Blocks
  • Backward Zombie Walks To The First Speed Bump/200 Bicep Curls With Cinder Blocks
  • Run TO The End Of The Fence/50 Tricep French Curls With Cinder Blocks
  • Run To THe End Of The Fence/30 Blockees

Set coupons to the side and circle up

This Is When Some Of The Pax Said They May Have Trouble At Work Doing Anything With Their Arms…

  • Wave Of Merkins 5,4,3,2,1
  • Wave of CDDs 5,4,3,2,1
  • Ring Of Fire WIth 14 original Pax doing Exercises x 10
  • Burpees, Merkins, LBCs, Flutter Kicks, Dying Cockroach, JoeBoos, Side LBCs, Freddie Mercurys, CDDs, WW2 Sit Ups, Imperial Walkers, and 2 other exercises I cannot remember….

COT:

Nameorama: 2 FNGs; Guiness and Jersey Boy

Announcements: 1 year anniversary coming up and Burpee-a-thon

Prayers: Top Hat lead us through prayer

Coffeeteria: 2 at Floyd And Blackies

It was nice to get back and Q a workout.

-BA

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