F3 Gastonia

Fitness, Fellowship, Faith

Author: Sister Act (page 1 of 4)

Jacked Up BLIMPS

15 pax decided to join in on the fun at the Gashouse today.  I was anxiously waiting all week for today, because this would be my first Q at the Gashouse AO.  I’ve been talking a lot about each one of us stepping out of our comfort zones and to make it a point to visit all the different AOs that our region has to offer.  First step is to lead by example, so I reached out to Linus about taking the Q this Saturday.  I appreciate him accommodating my request and allowing me to lead the men today at Gashouse.

Warm-Up:  We did 3 exercises, which was plenty.  There was some comments about that not being enough, but time was ticking and we needed to get to work.

Hipaa was finishing up Hipaapalooza with the Pain Lab Q.  He Q’d a workout for seven straight days.  That is very impressive.  7 men headed off to the Pain Lab.  The 8 of us would mosey and head towards the track at the school.  I’ve been thinking for a while about being the Q at the Gashouse and using the track.  I’ve been to several workouts here where the guys have utilized the track, so I knew this would be my focal point.  I may have under estimated the amount of time we would be here.  It seemed like forever.

So the first exercise called would be BLIMPS on the track.  Well, I didn’t want to spoil the fun. So we completed the exercises associated with each letter first, before I announced the next exercise.  First exercise called was the Burpee.   We would run an entire lap for each exercise called, but stopping at the corners to perform called exercise.  1st corner 10 Burpees, mosey to 2nd corner 10 Burpees, 3rd corner 10 Burpees, and 4th corner 10 Burpees.  Second exercise called was the LBFCs (LIttle Baby Flutter Crunch).  Run the lap and do 15 LBFCs at each corner.  Next exercise called is the Iron Mike, aka Jump Lunges.  Run the lap and do 20 at each corner.  Right about this time is where the ole wise one Def Leppard started with the mumblechatter.  He said I completely jacked up BLIMPS, and it would never be the same.  Like normal, I told the old buzzard to get to work and from that point on really had to watch his form.  Next exercise is the Merkin.  Run the lap and do 25 at each corner.  Next exercise is Plank Jack.  Run a lap, stopping at each corner to perform 30 of them.  The last exercise called was the Smurf Jack.  The sand was falling from in between Leppard’s legs at this point.   Run a lap, and do 35 Smurf Jacks at each corner.  Complete.  The legs were definitely smoked after this, and this took way more time that I was anticipating.

With not a lot of time left, we did a some what quick mosey to the back parking lot of the First Presbyterian Church.  Here is a set of stairs that I wanted to use.  Triple Nickel is called here.  Exercises used are, Wolverine Burpees at the bottom and Sumo Squats at the top.  Basically do 5 Wolverine Burpees, run up stairs to top and do 5 Sumo Squats, then run back down.  Do this 5 times.

Then we took a short mosey to front of church and did a quick round of ab work.  Here we did 25 of each: Flutter Kicks, Freddie Mercuries, American Hammers, Big Boys.   Mosey back to flag.   With not much time to spare,  Hipaa calls 5 Burpees OYO, and YHC called for 5 Burpees OYO, Time

Announcements:  CSAUP on 2/23, Rooster in Rock Hill 3/2, Mt. Mitchell Hike 5/5

Prayer Request

Pledge

Honored to lead today men.

 

Sister Act

Jacked Up!

17 fought the fartsack this morning and put in some work at Folsom.  With a slight chance of rain in the forecast, I wasn’t sure of how many to expect.  To my surprise, a wave of pax start rolling in right on time.  After several minutes of mublechatter, it was time.  We had two FNG’s with us this morning, so a disclaimer was given.

Warm-Up: 

Grass Pickers, Hillbillies, Copperhead Squats

The Thang:

Mosey towards the main flag at the entrance of Folsom.  We stopped at the first light pole on our journey to the flag and completed 10 Merkins.  Continue our mosey and stop at the second light pole.  10 Merkins, 10 Werkins.  Mosey on, stop at third light pole and do 10 Merkins, 10 Werkins, and 10 Hand Release Merkins.  Mosey on and stop at the fourth light pole. Here we did 10 Merkins, 10 Werkins, 10 HR Merkins, and 10 Peter Parker Merkins.  After the completion of this set is about the time Sparky comes rolling in hot.  Monkey Humpers in cadence are called as he drives through our crowd gathered on the road.  Had planned on adding a 5th merkin at the next light pole, but there seemed to be a lot of complaining so we skipped this pole and went straight to the flag.

After completing the Pledge, I called the next exercise.  This exercise routine is called Jacked Up.  I knew Def Leppard would like this.   He states that a certain pax threatened him by saying he was going to get “Jacked Up” at the Bourban Chase this past fall.  I do not believe him, and I’ll let him tell you the story sometime.  Anyways, this routine consist of 5 different exercises done with no rest in between.  The exercises called were each done in cadence; 50 SSH, 40 Seal Jacks, 30 Plank Jacks, 20 Crossover Jacks, 10 Smurf Jacks.  This really burned the calves and feet.  Might as well do this again, except this time each exercise was done single count.  This was not a crowd pleaser routine, which means I will repeat again in the future.

Next we took a short mosey to the parking lot up near the entrance.  11’s are called, and exercises used were Jump Lunges and Corkscrews.  Started with 1 Jump Lunge on the curb, mosey to other side and do 10 Corkscrews on that curb.  We continued this until the numbers are flipped and end with 10 Jump Lunges  and 1 Corkscrew.

Next we started to mosey back down the road leading into Folsom.  We stop at the first light pole we come to, and the pax are fearful of a repeat of the Merkin madness.  Instead we do 5 Burpees.  Continue our mosey and stop at the 2nd light pole we get to.  I’m sure most know where this was headed.  Here we do 5 Burpees, and 5 One Leg Burpees.  Continue on to we reach the next light pole.  We do 5 Burpees, 5 One Leg Burpees, and 5 Walmart Burpees.  I personally like the Walmart Burpee, but others not so much.  This is when you squat down like a normal Burpee, but you go to your six and roll back to your shoulder blades.  Then roll forward, and when your feet hit the ground, put your hands in front and jump back to plank.  The rest is like a normal Burpee.  Continue our mosey to the 4th light pole and do 5 Burpees, 5 One Leg Burpees, 5 Walmart Burpees, and 5 Wolverine Burpees.  And finally stop at the 5th light pole.  Here I called an Omaha and we just did 5 Yurpees.  This is when the Merkin at bottom of Burpee is a clap merkin and on up portion there are 2 Tuck Jumps per Burpee.

With time to spare, we took a short mosey to the pavilion.  Here we did 5 exercises, all in cadence.  Started with 10 Hip Slappers, 15 Imperial Walker Squats, 20 Dips, 25 Mountain Climbers, 30 Rocky Balboas.  Rinse and repeat.  Mosey back to flag.

Announcements:  Q Source on Sundays, CSAUP on 2/23, Rooster on 3/2, Rice & Beans on 1/29

Prayer Request

Nameorama

Honor to lead today men.  Appreciate everyone pushing hard.  Welcome to F3, Nothin(Josh Ewing) and Blue(Zach Ewing).  Good work today men!

 

Sister Act

 

 

Return of The Blocks

15 men showed at Midoriyama tonight to put in some work.  To my knowledge, blocks haven’t been used in a good while at Midoriyama.  So I figured a good ole block beatdown  was long overdue for the PAX at Midoriyama.

Warm-Up:  SSH, Grass Pickers, Don Qs

The Thang:

Each PAX is instructed to grab a block from the back of Slaw’s truck and make there way to the parking lot just on the other side of the turd shack.  Here we would partner up for some partner block work.  5 exercises are given.  The exercises are:  50 Blockees, 75 Thrusters, 100 Tricep Ext., 125 Curls, and 150 Chest Press.  As P1 does exercise reps, P2 runs to end of parking lot and does 5 Hand Release Merkins, then returns to switch with partner.  Then P2 continues exercise as P1 runs, 5 HR Merkins, and run back.  Continue this until all reps are complete for all 5 exercises.  We did switch to 5 LBCs at other end of parking lot about halfway through this exercise routine.  Way to push this out men, and finish strong.

Next exercise called also required you to keep your partner.  We would do 11’s with your partner in the same area.  Exercises called were Goblet Squats w/ block and Booyah Merkins.   P1 on one side of parking lot, with P2  on the other.  Start with 1 Goblet Squat w/ block, then run to middle and 10 Booyah Merkins with partner.  Run back to side, 2 Goblet Squats, meet in middle for 9 Booyah Merkins.  Continue this until numbers are flipped and end with 10 Goblet Squats and 1 Booyah Merkin.  Not going to lie, this one sucked bad.  The Booyah Merkins right after the blocks had the upper body smoked.  There was some excessive mumble chatter on the correct counting of Booyah Merkins.  Just for the record, per F3 App, one rep of Booyah Merkins is when partners perform merkin in unison, and on move up reach out to tap right hands. Repeat merkin in unison, on move up reach out to tap  left hand completes 1 rep.

Next we still had time to do some Triple Nickel.  No partner needed for this routine.  Same parking lot, we would do 5 Mountain Climbers at top, run to other end to do 5 Burpees, then run back to top of parking lot.  Repeat this 5 times.  Once complete, head back to flag. Time!

COT:

Pledge

Announcements: Q Source, Rice and Beans,  Lookout for upcoming CSAUP

Prayer Request

 

Honor to lead today men.  Appreciate the push.  Even though some of you say I talk excessively, I’m not one who usually has a lot to say when the workout is over.   This is an area I need to work on.  I only know one way, and that is to give you men your monies worth and push you to the max.  Appreciate everyone of you, and all that F3 has done for me.  SYITG

Sister Act

Crossroads 1/6

13 showed to put in some miles at Crossroads this morning. Weather was perfect today. Great to see everyone out here pushing the rock. Crossroads continues to draw steady numbers, and today was the first Sunday in 2019 with my man Roadie as the Site Q. Definitely leaving it in good hands. Honor to Iead today.

Announcements

Prayer Request

Nameorama

Sister Act

Mayor, Where’s Your Guard At?

11 men showed to Run/Ruck at Crossroads this morning. Good work men, way to continue to push the rock. Especially Mayor, way to always have your guard up brother. He can ruck and be ready to cut you at the same time. Dude has lightning reflexes!

Announcements

Prayer Request

Nameorama

Sister Act

1000 Rep Challenge

17 showed on a gloomy Folsom morning to put in some work. This is the last Saturday workout in Folsom for 2018. With that in mind, YHC wanted to make sure to bring the pain and take Folsom out of 2018 in style. Good crowd this morning with two FNGs, so a short disclaimer was given.

Warm-Up:

Grass Pickers and Don Qs

The Thang:

Quick mosey to the tennis courts. Personally, this is one of the greatest attributes of our Folsom site. We have 6 tennis courts marked with lines and a smooth surface. Lots of opportunities to bring the pain here, and today we would spend the entire workout on the tennis courts. My boy Def Leppard, who failed to show today while out nursing a injury, has talked a lot about goals. Whatever goals you have in mind; spiritual, personal, fitness. With 2019 right around the corner, now is a good time to set your sights on some goals. Today we would set our sights on a short-term goal. Today we would push ourselves to achieve 1000 reps. So the first exercise called would consist of 10 different exercises, with 100 reps done on each exercise. Just to pace ourselves, I split this up into 4 rounds of 25 reps each, with a short mosey to the far end of the tennis courts and back in between. The exercises called were; 1.Merkins 2.Imperial Squats 3.Big Boys 4.Peter Parkers 5.Flutter Kicks 6.SSH 7.Jump Lunges 8.CDD 9.LBCs 10.Burpees. We would do 25 reps of each exercise, then a mosey to other side of tennis courts and back. This would complete round 1. We did this three more rounds, to complete our goal of 1000 reps. Great work by all pax, this was a challenge. With time to spare, we had time to move on to something else.

Next exercise called was the Quarter Pounder. Broke had recently done this at one of his Qs, so I’m taking this to fill in the last 10 minutes of the workout. Started on the sideline of the first tennis court. Sprint to the other side of court 1 and do 25 Plank Jack Merkins, Nur back to start line. Next sprint to the other side of court 2, 50 Bobby Hurleys, Nur back to start. Next sprint to other side of court 3, 75 Mountain Climbers, Nur back to start. Finally sprint to other side of court 4, 100 Squats, Nur back to start. Time is up!

Great work by all men today. This was meant to be a challenge, and I think everyone got their moneys worth. I appreciate everyone working hard and allowing me the opportunity to lead. Welcome Big Pappy (Ron Ewing) and Ratchet (Jason Hall) to F3. This wasn’t an easy workout for your first time at F3. They pushed hard and gave it what they had. Great to have you guys.

COT

Announcements

Prayer Request

Nameorama

Sister Act

Santa Hustle

16 men showed in Belmont this morning to participate in the Santa Hustle 5k/Half Marathon. Timeframe, Oompa Loompa, and Clavin completed the 5k. Good job guys. Boudin, Orangeman, Buckeye, Def Leppard, Gold Digger, Radar, Fonda, Breaker Breaker, Edison, Sister Act, Sargento, and Diva all completed the Half Marathon. This wasn’t an easy course, with LOTS of hills. Great job by all PAX today, way to push. We represented F3 well today.

Crossroads 12/16

7 men showed at Crossroads this morning and put in some miles.  We had 1 FNG this morning.  Welcome Asphalt (Aaron Motley).  Great work guys.  Appreciate the push this morning.

Sister Act

 

 

12/2 Crossroads

13 showed to Crossroads and put in some miles either running or rucking.  Good work men!

 

Sister Act

Midoriyama 11/27

11 men showed and put in some work at Midoriyama this evening.

Warm-Up:  SSH, all that’s needed

The Thang:

First exercise called is the Sheldon Cooper.  This is a Routine/Run exercise that consist of 4 exercises and a lap around a track.  We modified  the exercises a little, and the parking lot at Midoriyama would be our track.  The exercises called:  Burpees, Jump Lunges, Plank Jack Merkins, Big Boys.   Start off with 10 Burpees, 10 Jump Lunges, 10 Plank Jack Merkins, 10 Big Boys, then run to other end of parking lot and back.  Then 9, 9, 9, 9 of same and run.  Continue this and count down to 1.    Good work on this one men.  I’ve done this one before, and it sucks no matter what time of the year you do it.

Next we did 10 minutes of AMRAP.  Broke this down to 5, two minute segments.  Each 2 minute segments consisted of a different exercise done AMRAP.   From 0:00-2:00, we would do 15 Little Gumby in the Woods with a 20 meter sprint.  Continue this until we reach 2 minutes.  From 2:00-4:00 we did Cork Screws x 15 w/ 20 meter sprint.  4:00-6:00 was 15 Ski Merkins  w/ 20 meter sprint. 6:00-800 was 15 Bobby Hurley’s w/ 20 meter sprint. And finally 8:00-10:00 was 15 Peter I Parker’s w/ 20 meter sprint.

Next we made our way to the parking lot near the flag for some quick 4 corner work.  1st corner was 10 Diamond Merkins.  Mosey to 2nd corner for 10 Diamond Merkins, 20 Mountain Climbers.  3rd corner 10 Diamond Merkins, 20 Mountain Climbers, 30 CDD.  4th corner was 10 Diamond Merkins, 20 Mountain Climbers, 30 CDD, 40 Sumo Squats.

Mosey back to flag.  We didn’t get it in before the start, so we ended with a Slaughter Stopper.  20 Burpees OYO.  Time

Announcements

Prayer Request

Nameorama

Thanks for the opportunity to lead today.  I encourage all pax to sign up to Q if you haven’t in a while or if it’s your first time.  It is an awesome experience.  It also encourages me to post as much as I can to support my fellow brothers.  Thanks men.

Sister Act

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