Author: JK2

2 brave men faced the Gloom without trepidation or fear. In a lonely and gloomy parking lot, 2 men bravely dismounted their steel horses and turned to face the uncertainty head on. YHC took the challenge of leading only himself and 1 other, which adds a level of intensity and uncertainty not there with a larger group.

PAX: JK2 (Q) and Discount Double Check

Warm-up
15 IC Appalachian Americans (Hillbillies)
15 IC Don Quixotes
15 IC LBCs
Arm Circles

Thang
Mosey to Goat Island Park taking the long way to the top of the hill, about 1.5 miles. Once we reached the park, we crossed the 2nd bridge where YHC uncovered his plan.

4 Rounds of from bridge 1 to bridge 2 as fast as you could approximately 400m. Recover with a short walk, and then mosey back to the start at bridge 1. This was 4 x 400m tempo speed work. After the 4th round, a short recovery, and then mosey back to the School, with just enough time for the pledge.

3 Loyal Pax meet this morning to battle the storms at Derecho! These men got better today, even though no Q was set, they still came!

Warmup

20 SSH IC
20 IW IC
20 LBC IC

A short Mozy to the flag for the Pledge, and then the Thang began.

Thang

A long Mozy to the Goat’s parking area, after that 11’s seemed like a bad idea, so thats what we did. 11’s the long length of the parking area with Squats and Mountain Climbers, we lost 1 during this part of the work out, due to apparent bowel distress. He was picked back up on the Mozy to Cramerton. After getting to Cramerton, a round of 10 PU were done at the gazebo, and then a lap around the town, and then another set of 10 PUs. Then a long mozy back to the start, and this concluded the Thang, and the time.

7 Pax gathered in the gloom this morning to brave the wet and wild conditions, little did 6 of them know, it was going to be hill day.

Warm-up
25 SSC IC
25 Hillbillies IC
25 Don Quixotes IC

As we started a Mosey, a theme was thrown out, 5 Burpees at every speed bump. We only came across 2 speed bumps in the warm-up.

The warm up was concluded after a 2 mile mosey.

Thang
Pretty straight and simple, 0.2 mile hill run x 3 keeping the PAX together with a recovery on the downhill. Then a mosey back to the cars where 4 more speed bumps were found. Just to keep things symmetrical, we finished with SSC, Hillbillies and Don Quixotes.

Today 9 men entered the Gloom to get better, luckily all 9 made it back alive.  YHC zigged when the PAX expected a zag, and there was plenty of lively conversation about the increased gravitational resistance to the normal direction the PAX takes, this made the Q smile just a little.  After the warm up a long mosy to the start point which was kinda like a saturday night dance party with the street lights flickering on and off.  From there a ridiculous semblance of a suicide with pain stations, it is march after all and how better to get in the March Madness Spirit.

Warm-up

30 SSH IC
20 IW IC
20 Don Quixote IC
25 LBCs IC
25 Rosalitas IC

Pledge

Thang

Mosey to start point, then on about 400m stretch with 3 stops, 1 at the start and then 1 at each of the next 3 speed bumps somewhat evenly spread apart we did an increasing number of exercises at each stop with a return back to the beginning after each set.

Set 1 – 10 Merkins
Set 2 – 20 Heels to Heaven
Set 3 – 30 Squat Jumps
Set 4 – 40 LBCs

A round of planks and Flutter Kicks (50) while we waited on the 6.

If that was the shampoo there was a conditioner planned, yet time would not allow this time. A mosey back to the flag with a little race action at the end, too close to call. This left us just enough time for some peoples favorite round of Mary.

A long way from home, and as friendly as could be 6 PAX joined together for the last session of beat down island style. JK2, Spakler, and Dream Catcher helped welcome 3 FNGs into the solution to the problem, we kept a strong watch for Swipper, but he never showed.

FNGs
Joe – Yogi Bear
Gordon – Fat Wood
Tripp – Peyton

Warmup
25 SSH IC
ARM CIRCLES OQ
15 PRAYER SQUATS IC
25 MORROCON NIGHT CLUBS
15 LBCs IC
15 MOUNTAIN CLIMBERS IC

Thang
In the lot we started with 5 Burpees on each parking lot island for a total of 6 stops, then from island to island on the way back we did High Knees, Karoke Left then Right, and Bear Crawl. Next we withdrew some cash with a round of ATM, before partnering up for the party. DORA would carry us through most of the remaining time. 100-LBCs, 200-SQUATS, 300-FLUTTER KICKS, while the partner ran a lap in the lot. No quality excursion would be complete without MARY, so 6 mins of Mary finished the THANG.

This morning 4 pax drug themselves out of a very comfy fartsack to get better. T-claps to these men who took the time to get better today.

Warm-up

25 SSH IC
Arm Circles OQ
25 Morrocon Night Clubs IC
15 LBCs IC
15 Prayer Squat IC
15 Don Quixotes IC
15 Imperial Walkers

Thang

4 Rounds of Five Card Stud, drawing from a deck of cards each Pax took a turn pulling a card from the top of the deck and then doing the number of exercises as is shown on the card.
Hearts – Burpees
Spades – Merkins
Clubs – LBCs
Diamonds – Squats

After the 5th exercise is done the entire pax ran a lap in the lot and the leaders waited in plank for the 6.

We finished the last five mins with some Smurf Jacks 15 IC, 15 Monkey Humpers IC, and 10 each leg of front kicks, thank you Billy Blanks for the inspiration.

Name-o-Rama:
FNG – Matt Hill received his F3 Name Dream Catcher

COT

Three PAX gathered this morning out in the sunrise gloom at the #WestinGrandCayman, a new site for @F3Gastonia, and suffered through another beat down in 80 degree weather by the ocean. Added an FNG today, Dan Mello from New Hampshire, who pushed through to get better.

Warm-up (JK2)
25 SSH IC
15 Merkins IC
15 LBC IC
15 Don Quixote IC
10 Mountain Climbers
10 Monkey Humpers IC

Thang (Spakler)
We started with 5 Burpees at each parking lot island for 6 stops, with a walking lunge back, about 50 yds. Then we moseyed to the beach side of the resort next to the pool. Here we gathered for a round of 11’s with Derkins and dips, with an Al Gore to wait for PAX to finish. Next, we did 25 step ups IC, and off for a 10 min mosey to keep the heart rate high. This finished us just in time for 6 mins of Mary, to complete the workout.

Finish with a COT and namearama where FNG received his F3 name Bo Jackson.  There was plenty of thanks and inspiration being in this beautiful place, FNG Bo Jackson, looking for prayer to help improve the work life balance and get back to the fun of owning a company.

2 pax gathered at 0630 this morning out in the salty gloom at the #southbay beach club, a new site for @f3gastonia, and suffered through a beat down in 80 degree weather. One of the hardest parts was maintaining focus along the beautiful coast. This was Spackler’s VQ and he delivered a relentless beat down and is as follows:

Warm-up (JK2)
25 SSH IC
25 Moroccan Night Clubs IC
15 LBC IC
15 Don Quixote IC
15 Merkins IC

Thang (Spakler)
5 mile run along ocean front, with a short stop for a long story of 15 burpees or walking lunges. As if that wasn’t enough a round of Mary to finish the Thang.

Finish with a COT, plenty of thanks and inspiration being in this beautiful place.