Fitness, Fellowship, Faith

Author: Godfather (Page 1 of 3)

09/29/2016 #GoatIsland BB – No More Arms

This morning’s beatdown started with the Pledge of Allegiance because it had been awhile since #YHC had posted to a work out and he was afraid he might be too out of breath to say during the work out. After the first ten minutes of the work out, saying the pledge first turned out to be a good idea. Directly after the Pledge, it was time to begin….

Mosey to Goat Island Park

Warm-Up

  • SSH x10 (IC)
  • Merkins x10 (IC)
  • LBC x25 (IC)
  • Imperial Walkers x10 (IC)
  • Appalachian Americans x10 (IC)

Mosey to Picnic Tables

Incline/Decline Merkin Countdown

  • Start with hands on the seat of the picnic table and do 10 Incline Merkins, then switch to feet on the seat of the picnic table and do 10 Decline Merkins.
  • Rinse and repeat, doing 9-9, 8-8, 7-7, and so on until you do 1 Incline Merkin and 1 Decline Merkin.

Partner Up

  • P1 begins doing Dips on the picnic table while P2 runs to the dog park and back then switches. Aggregate counting to 200 reps.
  • P1 begins doing Step-Ups on the picnic table while P2 runs to the dog park and back then switches. Aggregate counting to 200 reps.

Mosey to Bridge

  • Zombie Walk halfway across bridge then Backwards Zombie Walk the rest of the way.

Mosey to the bottom of the hill in front of the Fire Station.

  • All PAX hold a plank while two run up the hill and back.
  • Rinse and repeat until all have run up the hill.

Mosey to BB&T Wall

  • Wall-Sits while two men take a lap up the stairs and around the building.
  • Rinse and repeat until all PAX have lapped the building.

Mary

  • Homer to Marge
  • Freddie Mercury x10 (IC)
  • Hello Dolly x10 (IC)
  • LBC x10 (IC)
  • World War Sit-Ups x10 (IC)
  • Mason Twists x10 (IC)

Mosey back to Start for BOM

  • Announcements – CSAUP sign-ups continue
  • Name-o-Rama
  • Prayer Requests
  • Prayer

#TheStorm – Godfather Subs In

With BA still on the PUP list, YHC was asked to step in and Q at the last minute. Here’s what went down:

Pledge of Allegiance

Warm-Up

  • Side-Straddle Hop x20 IC
  • Moroccan Night Clubs x25 IC
  • Mountain Climbers x15 IC
  • Peter Parkers x15 IC

Mosey from SCHS Student Lot to SCHS Softball Field

Mary

  • Freddie Mercury x20 IC
  • Little Baby Crunch x30 OYO
  • Hello Dolly x20 IC
  • Little Baby Crunch x30 OYO
  • Scissor Kicks x20 IC
  • Little Baby Crunch x40 OYO

Mosey to Home Softball Dugout to collect one Cinder Block each

Round 1 – 200 Curls w/ Cinder Block

  • Mosey a short lap for rest

Round 2 – 150 Chest Press w/ Cinder Block

  • Mosey a short lap for rest

Round 3 – 50 French Curls w/ Cinder Block

  • Mosey a short lap for rest

Round 4 – 10 Blockies

Return Blocks and Mosey to SCHS Tennis Courts

Zombie Walk (Lunge, Lunge, Squat) half the length of the court the turn around and Backwards Zombie Walk the remaining length of the court.

COT, Announcements, Prayer Requests, BOM

  • Men are preparing for the BRR
  • Prayer requests for car accident victims close to several of this morning’s PAX

BA and Godfather’s Comeback Tour

BA and I have been MIA from F3 workouts since the first few weeks of our softball season. Long days and late nights kept us in the #fartsack as late as possible, but now that our season is over and the school year is coming to an end, we figured it was about to rejoin to group and what better way to do it than with a co-Q at #GasHouse featuring everyone’s favorite coupon, cinder blocks.

After the disclaimer – again, forgive me if I didn’t make all the major points, it’s been a while – a mosey to the flag at the front of the museum for the pledge, and a promise of NO UPPER BODY EXERCISES, it was time for the Warm-Up…

Warm-Up

  • Side-Straddle Hop x15 (In-Cadence)
  • Merkin x15 (In-Cadence)
  • Little Baby Crunch x15 (In-Cadence)
  • Don Quixote x15 (In-Cadence)
  • Moroccan Night Clubs x50 (In-Cadence)
  • Neckies (Chin to Chest) x25 (In-Cadence)
  • Neckies (Right Ear to Right Shoulder) x10 (In-Cadence)
  • Neckies (Left Ear to Left Shoulder) x10 (In-Cadence)

For the next part of the beatdown, BA lead the PAX to the cinder block garden he had planted beside his truck before the work out started. It was time to partner-up and pick up one block per group. After moseying into the nature trail, the beatdown continued as follows:

  • 300 Chest Press – P1 completes exercise while P2 runs to the bottom of the hill and does 5 LBC’s and runs back up the hill to switch with P1 – counting was on aggregate.
  • While waiting for the SIX, several PAX planked, switching between regular and raised arms/legs. At the very end of this exercise, the PAX did 25 Prayer Squats In-Cadence.
  • All PAX mosey to the bottom of the hill.
  • 250 Bicep Curls – P1 completes exercise while P2 runs to the top of the hill and does 5 Carolina Dry Docks and runs back down the hill to switch with P1 – counting on aggregate.
  • 200 French Curls – P1 completes exercise while P2 runs around the barn and does 5 Squats before returning to P1 to switch – counting on aggregate.
  • 100 Weighted Squats – P1 completes exercise while P2 runs around the barn and does 5 Side-Straddle Hops before returning to P1 to switch – counting on aggregate
  • 50 Blockies – P1 completes exercise while P2 runs to opposite bridge and does 5 Carolina Dry Docks and runs back to P1 to switch – counting on aggregate.

With about ten minutes to spare, the PAX gathered their blocks and their pride, and moseyed up the hill to return the cinder blocks to BA’s truck. There was about five minutes left at this point, and Godfather decided the best course of action would be to do some Mary; however, having grown accustomed to the shade of the nature trail, Godfather suggested moving the PAX to the shaded portion of the parking lot.

Last-Minute Mary

  • Freddie Mercury x15 (In-Cadence)
  • Hello Dolly x15 (In-Cadence)
  • Homer to Marge x2 minutes
  • With about a minute to spare and thanks in-part to Dolph, there was just enough time for 5 Burpees OYO.

BA and Godfather’s comeback tour ended with the normal COT: Name-o-Rama (no FNG’s), Announcements (F3 Belmont kicks off this Saturday, June 11 at Stowe Park), Prayer Requests, and a Prayer. There was great attendance at Panera for Coffeeteria, and even though Bandit tried to steal Godfather’s seat (pun intended), it was a good breakfast for all.

On a personal note, it’s good to be back among the PAX and I like forward to getting back into things. I’ll be getting married next Saturday, June 18 and then I’ll be in the Dominican Republic for my honeymoon, but I’ll be back strong after that. It was a pleasure to lead!

-El Padrino aka Godfather aka Mr. 25-year-old Stamina

“Just Leave Me There if I Die” – #TheStorm BB

This morning’s disclaimer was a little different than normal: in addition to what we normally say, I added that I was feeling terrible and that it was okay for the PAX to just leave me if I happen to cough up a lung and keel over. Surprisingly, everything we did seemed to clear out my system (at least for the time being). A pair of head lights eclipsed the hill just as we were about to start, so we started with Monk’s message for the week and pledge while waiting for the last straggler to join us. When everyone was present and accounted for, we began with:

Warm-Up (In-Cadence)

  • Side-Straddle Hops x15
  • Don Quixotes x15
  • Moroccan Night Clubs x30
  • Merkins x15
  • LBCs x15
  • Mountain Climbers x15

Partner Up

Dora 1-2-3

  • 100 Merkins
  • 200 Squats
  • 300 LBCs
  • Partner 1 exercises while Partner 2 runs down to the next light pole and does 2 Burpees, runs back, and switches with Partner 1 (Aggregate counting).

Mosey to Student Entrance of SCHS

  • Bunny Hops x30 (Aggregate counting) onto stone benches
  • Derkins x50 OYO on stone benches

Mosey to Traffic Circle

  • Hold plank while each man runs around the traffic cirle
  • Side Note – this was an awful idea after all those Derkins

Mosey to bottom corner of the SCHS Practice Field. Alternate between Zombie Walk (Lunge-Lunge-Squat) and Backwards Zombie Walk up the hill, switching at each light pole, until reaching the top. (Forward-Backward-Forward-Backward)

At the top of the practice field, we completed Burpicides down the hill and back. All-in-all, there were only five Burpees, but lots of running in between each.

Mosey back to Start for Mary

  • Flutter Kicks x15 (IC)
  • Freddie Mercury’s x15 (IC)
  • Homer to Marge Remix (single leg alternating)
  • World War Sit-Ups x10
  • Mason Twist x15 (IC) (‘Merica)

Word of the Week

“And when He had taken some bread and given thanks, He broke it and gave it to them, saying, “This is My body which is given for you; do this in remembrance of Me.” Luke 22:19

Announcements, Prayer Requests, Name-o-Rama, Prayer

#GasHouse February 22-27 Q List

Here’s the list for this week:

  • Monday, February 22 – #GHRunners – JoBu
  • Tuesday, February 23 – #TheStorm – Defib
  • Tuesday, February 23 – #Biggerstaff – Dolph
  • Wednesday, February 24 – #MarthasHouse – Outhouse
  • Thursday, February 25 – #GoatIsland – Brown Streak
  • Friday, February 26 – #Downtown – Whoopee
  • Saturday, February 27 – #GasHouse – Freight

#GHRunners and #Biggerstaff are working titles… feel free to submit your ideas for these!

Anyone up for the (physically impossible) GasHouse #sevenpack?

The 10-Minute 100-Burpee Challenge

11 of #GasHouse’s gathered in the GLOOM this morning for yet another of Godfather’s “winging it” workouts. Despite the rain and the mid-thirty degree temperatures, it was noted that several PAX were wearing shorts. As the clock struck 5:30, it was time to begin…

Warm-Up

  • Side-Straddle Hop x20 (IC)
  • Moroccan Night Clubs x20 (IC)
  • Low-Slow Squats x20 (IC)
  • Merkins x20 (IC)

Pledge of Allegiance

Mosey to Student Entrance of SCHS… Several of the PAX helped to move a large stone back into place that had been bugging JoBu, BA, and Godfather for the last few weeks.

With the stone benches back in place, the PAX completed 10 Bunny Hops and 10 Derkins on the original and newly located stones.

Next was a mosey to the SCHS weight room to get a little in-door beatdown. After disengaging the school’s alarm system (potential headline: Workout Cult Breaks Into School), the PAX were informed they would be completing the 10-Minute 100-Burpee Challenge (actually became 11-Minutes), and it went as follows:

  • Minute 1 – 8 Burpees
  • Minute 2 – 9 Burpees
  • Minute 3 – 10 Burpees
  • Minute 4 – 11 Burpees
  • Minute 5 – 12 Burpees
  • Minute 6 – Count Off/Rest (completely necessary)
  • Minute 7 – 12 Burpees
  • Minute 8 – 11 Burpees
  • Minute 9 – 10 Burpees
  • Minute 10 – 9 Burpees
  • Minute 11 – 8 Burpees
  • Total – 100 Burpees

YHC was hesitant to include the rest between the first 50 and second 50, but after feeling and seeing other struggle, it was time for a slight audible.

With the 11-Minute 100-Burpee Challenge in the rearview mirror, it was time for a little 6MOM…

  • Little Baby Crunch x20 (IC)
  • Flutter Kicks x20 (IC)
  • Freddie Mercury x20 (IC)
  • Hello Dolly x20 (IC)
  • Homer to Marge
  • World War Sit-Ups x10

Wave of Merkins around the Weight Room (5…4…3…2…1)

Mosey to Start

In the Closing Minutes…

  • Billy Blanks x10 (IC) – Squat with alternating kicks on each leg
  • JoBu’s x10 (IC)
  • Little Baby Dips x25 (OYO)

Eleven’s (Modified to Sixes)

  • 5 Squat-Jumps
  • 1 Merkin
  • Decrease Squat-Jumps and Increase Merkins on each side of the parking lot

Count-Off, Name-o-Rama, Announcements, Requests, Prayer

Coming Up in the Near Future…

  • Running-Centered Workout at SCHS starting 2/22 @ 5:30 AM (Contact JoBu)
  • The Yeti – 2/20 (sending good vibes to Defib, Brown Streak, Whoopee, and Dolph)
  • New AO at Biggerstaff Park (Dallas, NC) starting on 2/23 @ 5:30 AM (Contact Dolph)
  • Second F Happy Hour – 2/23 @ Mayworth Pubic House in Cramerton, NC
  • F3 Founders at Gastonia Rotary – 3/3 (see e-mail blast for more info)
  • Advisory Board Meeting – 3/6 @ 8:00 PM at GSM Services

The Rains of #MarthasHouse

11 of F3 Gastonia’s finest gathered in the parking lot of the future site of Pelican’s Snoballs (gotta love Italian Ice) for a tag team beat-down from Godfather and JK2, who was leading his Virgin Q. While it may have been his first time, JK2 seemed to be at ease when leading this morning. The forecasts promised rain, but the PAX received a reprieve by the time the work out began. Unfortunately, the rain would not hold out for long as everyone was drenched by the end.

The beatdown started with JK2 and proceeded as follows…

Pledge of Allegiance

Warm-Up (IC)

  • Side-Straddle Hop x25
  • Carolina Dry Dock x30
  • Moroccan Night Club x25
  • Don Quixote x15
  • Imperial Walker x15

Mosey from the Parking Lot down the side walk and to the end of the other Parking Lot

Partner up for Dora 1-2-3

  • 100 Merkins
  • 200 Squats
  • 300 Flutter Kicks
  • P1 runs down the side-walk to a flag pole and back while P2 completes exercises on aggregate.

Switch to Godfather aka El Padrino:

Eleven’s – One side of the parking lot is Merkins and the other side is Squats.

Journey Back to the Lot

  • Mosey to Light Pole 1
  • Zombie Walk to Light Pole 2
  • Mosey to Light Pole 3
  • Backwards Zombie Walk to Light Pole 4
  • Mosey to Light Pole 5
  • Bounding to Light Pole 6
  • Mosey to Light Pole 7 (street-level)

Partner-Up. P1 Bear Crawls as far as he can while P2 Lunges beside him. Switch as needed.

Back at the Start:

  • Ring-of-Fire/Wave of Merkins (5…4…3…2…1)

Finally, there was just enough time for… 5 Burpees OYO

Announcements

  • Continue to use the 2F survey (see Twitter) to express your ideas for Second F activities.
  • Training for the Yeti continues.
  • Shirts for the Backyard Brawl continue to be pre-sold on the website until February 10.

Moleskin: 

#MarthasHouse, regrettably, has become a work out that I’ve grown to avoid due to the more mobile nature of the Q’s who typically lead there. Although we didn’t move nearly as much as I’m sure has been done in the past, it felt good to be back at this AO.

T-Claps are in order to JK2 for stepping up and leading this morning. I happily extend an invitation to any of the PAX who haven’t Q’d yet to join me any time I’m listed to lead a work out.

A Note on the Title of this BB: “The Rains of MarthasHouse” is a nod to an episode of Game of Thrones called “The Rains of Castemere”; however, the Rains in the GoT episode were actually a family, not the salty wet stuff that makes our clothes heavy. Another fun fact: “The Rains of Castemere” was the episode with the Red Wedding if anyone’s ever heard of that.

I’m having a crisis of identity at the moment, and I wanted to extend some gratitude to you gentlemen for supporting me as I transition from Godfather to El Padrino.

JB aka Godfather aka El Padrino

Blockamania 2016

Introducing first, at a combined weight of five-hundred ninety-five pounds, hailing from Vandalia, Ohio and Southern Pines, North Carolina, your Q’s for this morning’s beat down: BA and Godfather!

Introducing second, at a combined weight of (approximately) 3600 pounds: the rest of the PAX who showed up for a guaranteed no-running, cinder-block beatdown.

Godfather began the match with a mosey to the back-country farm at the entrance to the Schiele Museum’s nature trail. The Warm-Up consisted of 20 Side-Straddle Hops, 50 Moroccan Night Clubs, 20 Flutter Kicks, 20 Freddie Mercury’s, and 20 Low Slow Squats all in cadence.

Godfather made his way to the corner and tagged in BA for the next part of the beatdown. The PAX moseyed back to the parking lot, partnered up, and took one cinder-block to the bottom of the big hill on the nature trail. Counting on aggregate, the group would complete 50 Berkins, 100 Blockies, 150 French Curls, 200 Bicep Curls, and 300 Overhead Press using the cinder-blocks while the other partner runs up the hill and completed a random exercise to a count of five and returned to the bottom to switch out with their partner.

With most of the PAX reeling, BA decided to stay in the match and continue the beat down with an original exercise. The group moseyed to the bridge and split into two groups. One half of the group would complete 5 Merkins on one side of the bridge while the other half completed 5 Carolina Dry Docks. Between each exercise, the group would either run over the bridge or through the stream to get to the next exercise. This exercise ended after five rounds.

BA made his way to the ropes and tagged Godfather back into the match and he would stay in until the end of the match. Making their way to the benches that circled the gazebo, the PAX completed 50 Dips on their own. Next, they made their way to the stone wall and completed 10 Inverted Merkins aka Balls to the Wall aka BTTW in cadence.

Moseying back to the cinder-blocks that had been resting at the bottom of the hill, the PAX got back with their partner and completed a Duck Walk up the hill with the cinder-block hanging between their legs while the other partner lunged up the hill. When one partner got tired, the other partner would tag in.

Back in the parking lot, the PAX circled up for some continuous Mary, which included Hello Dolly, Rosalita, Homer to MargeWorld War sit-ups and French Fries.

With time expiring and no clear winner, the referee was forced to call the match a draw. There was no clear winner, but the PAX were certain to have a painful reminder of the beatdown for next few days.

Beatdown Accomplished. No Apocalypse Yet.

“…he will place the sheep at his right hand, but the goats at the left”
Sheep: Nine PAX braved the gloom this morning at #GoatIsland.
The Goats: Fartsakers
Warmup:
SSH, Merkins, CDD, JoBus, LBC, Hillbillies, Flutter kicks & a lap around the field.
The Thang:
The PAX laid railroad tracks up the hill, and then did a 3 Corner Escalator (10 burpees, 20 Rocky Balboas, 30 Merkins, 40 squats) then back down the escalator doing all the same in reverse.
Next we moseyed behind the BB&T for 200 LBCs. One partner did LBCs while the other ran up the hill to the railroad tracks and slid, crab-walked, or tumbled back down. Next we did some Moroccan Nightclubs and a round of ATMs (Hat Tip Whoopie for introducing them yesterday).
No Cramerton beatdown would be complete without honoring our friends at BB&T. Tempting as it was to proceed with Donkey Kicks, we settled for the People’s Chair with two PAX at a time running around the building.
We ran a lap around the field to return to the parking lot, where Roscoe led an awful burpee/merkin combo, JK2 led some Imperial Walkers, Dolph led some exercise that he can name, and someone led some flutter kicks.
Announcements: 1/16 Q school + beatdown + community service; anniversary F3 at Boss Hogg’s–coffee will be served.
Prayer requests: Stroganoff’s bro-in-law.
COT

A Trip to Victory Hill – BackBlast

Fifteen PAX (including one FNG) answered the call and posted to the first workout at #TheStorm of 2016. When YHC got out of the #momwagon the temperature outside was 26 degrees, so it was no surprise to the see all members of the group tightly bundled – all members except Top Hat, who posted in his signature Duke hoodie and SHORTS. With one FNG in tow, it was time to remind everyone of the disclaimer, stating that no one here was an expert and that we’re idiots so if you follow us, you must be an idiot too. YHC stated that if F3 stood for Food, Fun, and more Fun, that he might consider myself an expert. With the laughter coming to an end, it was time for the Warm-Up (Unfortunately, no one would actually be warm until a little later).

The Warm-Up, as always, was in cadence and began with 20 Side-Straddle Hops. Next came 20 Scorpion Carolina Dry Docks (CDD’s with one leg in the air like a scorpion’s tale) with ten reps of each leg in the air. The third exercise brought the PAX to frozen ground, as it was time for 20 Little Baby Crunches. The fourth exercise was a lesson in cultural sensitivity as the PAX completed 10 Appalachian Americans (formerly Hillbillies) in a nod to T-Square, who has not appreciated all the racism (is Hillbilly, er, Appalachian American actually a race?) we’ve been having in F3. The final exercise of the warm-up was a set of 10 Imperial Walkers, and since we didn’t have any soldiers of the Grand Republic Army in our group, we left it at that.

The Thang began with a mosey to the gate of the football stadium. The PAX were then notified that they would be completing a round of Burpicides with increasing burpees at each stop. In all, there would be EIGHT stops, so the PAX who were able to complete 100% of this work out actually did 36 burpees by the end.

Partnering up, the group had to go the length of half the parking lot alternating between Lunges and Bear Crawls. T-Claps are due to JoBu who made sure YHC only had to Bear Crawl about 15 yards. With plenty of time still left of the clock, the PAX moseyed their way further from #TheStorm with many beginning to wonder if we would be heading to #GoatIsland to finish the workout. Instead, the PAX stopped just before leaving Stuart Cramer’s campus and met for the first time, #VictoryHill.

The Beatdown of #VictoryHill commenced with the PAX once again joining with their partner and completing 200 Squats on an aggregate count while their partner ran up the hill and did one Burpee before returning to the bottom. YHC informed the group once again of the disclaimer as #VictoryHill has quite a few holes – cannonball craters, no doubt, from the storied Battle for Castle Cramer during the 1460’s.

The Beatdown continued with a Bear Crawl up the hill and by then, it was time to count off not once, not twice, but THRICE (look it up) before moving on to the next exercises. The PAX then moseyed across the field and back before making their way down the #VictoryHill. Extra Credit was awarded to Dolph and others who decided to do a Backwards Bear Crawl down the hill.

At the bottom, it was time to make our way back to the start but as many of you know, YHC is not a huge fan of running anywhere without stopping. So, the PAX started their journey back with a Bear Crawl from the first speed bump to the guard rails. Stopping for a break at the rails, the group completed 10 Dips and 10 Derkins, in cadence, on the rails before moving on. From the guard rails, it was time to complete a Zombie Walk to second speed bump. In an Ode to the Mayor, the PAX then completed a Backwards Skip from the second speed bump to the SCHS Spirit Rock. After moseying from the rock to the third speed bump, the PAX completed 15 Flutter Kicks in cadence and a round of Homer to Marge.

Several of the PAX were deducted T-Claps for racing back to the starting point when they were clearly instructed to mosey – I’m looking at you Dolph, Roscoe, and Bandit! Back at the starting point, the workout was closed out with 7 French Fries, a Ring of Fire with 5 Merkins each, and 5 Burpees OYO.

The BOM consisted of the Pledge of Allegiance, Name-o-Rama, Announcements, and Prayer lead by T-Square. T-Claps are in order to our newest FNG, Stick (AKA Wade Crofton), for braving the freezing temperatures to see what this F3 nonsense is all about.

Closing Note – The temperature actually dropped from 26 to 23 degrees by the end of the workout!

Thanks again to all that showed up this morning, I wholly expected three or four guys to be out here.

Godfather

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