F3 Gastonia

Fitness, Fellowship, Faith

Author: Sister Act (page 1 of 3)

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

Canoe?

10 men avoided the fartsack this morning and put in some miles at Crossroads.  Great work gentleman, way to continue to push!!

Pledge

Announcements: Christmas party 12/15

Prayer Request

Nameorama

 

Honor to lead you today men!  Always look forward to time with  my F3 brothers. However, thanks to my fellow F3 brothers, I had to explain to the Starbucks lady today why I’m called a Canoe.  Interesting conversation to say the least 😳.  Thanks men!

Sister Act

Veterans Day Mosey

11 men resisted the cold and showed up at Crossroads this morning.  I know it is starting to get cold for these early morning runs, but way to push the rock today men.

Announcements- Christmastown 5k, Christmas party 12/15

Prayer Request

Nameorama

 

Sister Act

Leppard 8 Miler

16 men at Crossroads this morning.  Everyone pushed the rock and got in some miles.  Some were sneaky and got in more miles than others(DL).  Great work men!

Announcements

Prayer Request

Nameorama

 

Sister Act

Honor The Fallen

13 men resisted the fartsack and showed at Folsom to push the rock and get after it.  Sorry men for the delay in the Backblast, but better late than never.  With Veterans Day being the next weekend, and YHC having the Q this weekend, I wanted to choose a workout that would honor our Vets.  After searching online, I found two workouts that not only would bring the pain, but would  honor the Vets who made the ultimate sacrifice  in the service of our country.   I normally get pumped up when I have the Q, but this morning I was ready to get after it.

Warm-UP:

SSH, Grass Pickers

Mosey to the flag at entrance of Folsom.  50 LBCs while waiting on the six.  Once we all gather, pledge.

 

The Thang:

The first workout called is titled “Bert”. 

50 Burpees

400 Meter Run

100 Merkins

400 Meter Run

150 Lunges

400 Meter Run

200 Squats

400 Meter Run

150 Lunges

400 Meter Run

100 Merkins

400 Meter Run

50 Burpees

We did modify this just a little.  We started with 25 Burpees at the beginning, and we were not able to complete the Burpees on the end, because of time running short and I really wanted to get in the 2nd workout.  This workout, “Bert”, honors U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania.  Cpl. Gettings died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq.  Every quarter, Cpl. Gettings fellow Marines in Fox Company complete this special workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.  Today we completed this workout in his honor.

Next workout called is the “Marine 16”.  This  workout consist of eight 2-minute AMRAPs in 16 minutes.

“Marine 16”

From 0:00-2:00

20 Meter Sprint then 16 Burpees (AMRAP both for 2 minutes)

From 2:00-4:00

20 Meter Sprint then 16 Merkins (AMRAP both for 2minutes)

From 4:00-6:00

20 Meter Sprint, 16 Squats (AMRAP both for 2 minutes)

From 6:00-8:00

20 Meter Sprint, 16 Mountain Climbers (AMRAP both for 2 minutes)

From 8:00-10:00

20 Meter Sprint, 16 SSH (AMRAP both for 2 minutes)

From 10:00-12:00

20 Meter Sprint, 16 Jump Lunges (AMRAP both for 2 minutes)

From 12:00-14:00

20 Meter Sprint, 16 High Knees (AMRAP both for 2 minutes)

From 14:00-16:00

20 Meter Sprint, 16 Tuck Jumps (AMRAP both for 2 minutes)

This one was definitely a challenge.  I think everyone was smoked after this one.  The,  “Marine 16”,  was created to honor the 16  fallen members of our military who were involved in a KC-130 crash in Mississippi on July 10, 2017.  The workout is based on the number 16 (16 minutes of continuous movements, 16 repetitions per set).

Mosey back to shovel flag.  22 Merkins for the Vets.  Time!

Announcements

Prayer Request

Nameorama

 

It was truly an honor to lead this workout today.  Sometimes we need to take the time to honor our Veterans who made the ultimate sacrifice.  It is the men and women like the ones we honored today, that served to protect our freedom to have things like F3.  We should all make it a point to never forget our Veterans, and to thank them for their service.

Sister Act

Birthday Mosey

7 showed to run at Crossroads this morning.  Good work guys!  Turned out to be a birthday celebration. Happy Birthday Def Leppard!!  Tons of respect for this man.  Leppard is a true HIM, and is a role model for all PAX of F3 Nation.  Appreciate you sir.

Pledge

Announcements

Prayer Request

Nameorama

Thanks for the opportunity!

Sister Act

Crossroads 10/21

9 men  showed to either run/ruck at Crossroads this morning.  Everyone pushed hard and got in some miles.

Pledge

Announcements

Prayer Request

Nameorama

 

Sister Act

Folsom Block Work

20 showed at Folsom this morning.  Good crowd today, which had me pumped and ready to deliver the prepared beatdown.  I noticed we may have several FNGs today when Hacksaw rolls in with what looks like the entire WC Friday wrestling team.  This dude is a real HIM and continues to spread the word about F3.  Awesome to have these young men out here.  This is the future, so we should always make it our goal to have a positive impact on our youth, to help develop them into the men that we all continually strive to become.  My goal today was to do my best to properly introduce them to an F3 beatdown.  Short disclaimer was given.

Warm-Up consisted of some SSH, Grass Pickers, and 10 Burpees OYO

The Thang

Grab a coupon from Slaw’s truck and meet on the tennis court.   Everyone is to line up facing the length of the entire tennis courts with their block.  5 exercises are called:  Blockees, Tricep Ext, Goblet Squats, Chest Press, and Thrusters.   We started with 10 reps of each exercise.  Then run the length of 3 tennis courts and back to line.  The perform 9 reps of each exercise.  Then run the length of 3 tennis courts and back.  Then 8 reps of each and run, and so on until you finish with 1 rep of each exercise and finish with the run.  This definitely was a challenge.  Anytime you use blocks in your workout it adds to the difficulty of the workout and you have to push that much harder.  Great seeing everyone push themselves on this one, but we aren’t finished yet.

Next the PAX were once again instructed to line back up on the line facing the tennis courts.  Dirty 11’s is the next called exercise.  This is when you do your basic 11’s exercise but add in a called exercise to be performed in the middle of your trips back and forth between the two 11’s exercises.  Yeah, I definitely made that confusing.  Anyways, we would use the length of 2 tennis courts.  Exercises used were Curls, Plank Jack Merkins, and Little Men In the Woods(Also referred to as Little Gumby In The Woods). These are a SSH but you are in the squat position.  Yeah, they suck bad if you watch your form.  We would start with 10 Curls with your block on start line.  Then run, stopping halfway to perform 2 Plank Jack Merkins.  This is when you do a regular plank jack but you also go down to perform merkin at the same time.  Once 2 of these are completed continue to end point and do 1 Little Men In the Woods.   Go back to start stopping to do 2 Plank Jack Merkins on the way.  Then 9 Curls, 2 PJM, 2 LMITW, 2 PJM.  Then 8 Curls, 2PJM, 3 LMITW, 2 PJM.  Continue this until numbers are flipped with 1 Curl and 10 LMITW.  I love 11’s, and if there is a way to make them anymore confusing, I’m going to do it.  Took a minute for everyone to catch on, but everyone finally figured it out.  Good push men.

Next we had some time for some corner work.  We would utilize the entire tennis court facility for this.  First exercise used is Burpees.  Mosey to corner 1 and do 10 Burpees.  Then sprint, or give it all you had to corner 2 for 10 more Burpees.  Mosey to corner 3 and do 10 Burpees.  Then sprint again to last corner for 10 Burpees.   Repeat this but change the exercise.  Instead of Burpees we did 20 Jump Lunges at each corner.  Wanted to do more exercises, but time was running low.  Definitely smoked after this.

We grabbed our blocks and returned them to Slaw’s truck.   Had a little time left for some Mary and 5 Burpees OYO.  Time

Pledge

Announcements: Convergence at Yank 11/10, Christmastown 5k 11/24

Prayer Request

Nameorama

As always it is an honor to lead you guys.

Sister Act

 

 

Finally Fall at Midoriyama

14 HIMS showed at Midoriyama in absolutely beautiful weather conditions.  This is an awesome time of the year to post at Midoriyama.  We finally made it through the awful summer heat, to be rewarded for a workout in mid 60 degree temperatures.  So with the temperatures falling, it’s time to turn up the intensity.  Several guys were out getting in some EC runs today.  Way to keep pushing men.  5:30 hits, no FNGs,  it’s time to get started.

I’m not a huge fan of warm-ups.  No point in delaying the PAX for what they came for.  With that being said, let’s start this out right with a good ole Slaughter Starter.  20 Burpees should do the trick to get the blood flowing.  Plus, Slaw has missed time with his job, and I knew he was dying to get in some Burpees today.   After finishing the Burpees, we moseyed to the small soccer field on the right.

At the soccer field, PAX were to grab a partner for some 11’s.  Exercises called were Partner Derkins and Corkscrews.  In the middle of the field, P1 and P2 would start with 1 Derkin each.  P1 would hold plank while P2 uses the planking partner to complete Derkin.  Then flip for P2 to complete his Derkin.  Then split and run to opposite ends of the field and do 10 Corkscrews.  Return to middle for P1 & P2 to complete 2 Derkins each.  Then split and run to ends of field to do 9 Corkscrews.  Continue this until 10 Derkins each in middle and 1 Corkscrew each on field ends.

Next, we would gather at 1 corner of the soccer field.  Time for some Four Corner Escalator work.  Here we would mosey to first corner and perform 10 Burpees.  Then mosey to second corner of field for: 10 Burpees, 20 Jump Lunges.  Next mosey to 3rd corner for: 10 Burpees, 20 Jump Lunges, 30 Little Man in the Woods.  Finally mosey to 4th corner for:  10 Burpees, 20 Jump Lunges, 30 Little Man in the Woods,  40 CDD.  The plan was for us to go back down the escalator.  However, this smoked the legs pretty good.  Had to Omaha, and move on to something else.

Keep your same partner for a little Dora  1-2-3 on the soccer field.   Exercises called were 100 Ski Merkins, 200 Imperial Squats, 300 Flutter Kicks.  P1 runs width of field and back while P2 performs exercises.  Then switch, P2 runs, andP1 does exercise.  Continue until reps are complete. Time was starting to run low, and the Ski Merkins were awful.  So the numbers were changed to 50/100/150.

Next let’s do a slow mosey down the road headed towards flag.   Here is where I realized that we didn’t get in enough Burpees today.  So we stopped and performed 1 Burpee.  Then we lunge walked 4 steps, then 2 Burpees.  Lunge walk 4 more steps, 3 Burpees.  Continued this cycle of adding a Burpee until we completed 8 Burpees.  That left us with 96 Burpees for the day.  That close to a 100 you can’t stop, so 4 more Burpees were called to give us an even 100 for the workout.  Mosey back to the flag.

Had time for some Mary, but can’t remember what was called.  Oompa then led 22 Merkins for the Vets.  Time!

Pledge

Announcemets

Prayer Request

Nameorama

 

It was an honor to lead today.  Thank you for the opportunity.

Sister Act

 

 

Crossroads 10/7

7 men showed in the fog at Crossroads to put in some miles. Good work!!

 

Announcements

Prayer Request

Nameorama

Coffee!!

Appreciate the opportunity to lead.  Having the Q is what got my lazy butt out of the bed this morning to run.  I encourage everyone to find some opportunities to Q.  Sometimes it gives you that extra push.  Sorry for the delay in the Backblast.

Sister Act

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