F3 Gastonia

Fitness, Fellowship, Faith

Author: Spiderman_Gashouse (page 1 of 5)

Fight through the sore

No, I’m not a doctor, and I don’t recommend this if your have an dangling participle.

I had to start slow on this day as I was really sore from digging trenched the previous day.  But enough complaining, we need side straddle hops and burpies.

WARM UP:
Merkins 10 IC + Planjacks 10 IC + Mountain Climbers 10 IC.
Side Staddle Hops 20 IC, Squats 20 IC, Bobby Hurleys 30 IC
Dying Cockroaches 30 IC, Flutterkicks 30 IC,
10 Burpies

Pledge

THANG:

Mosey around the block, grab a spot on the wall
Mike Tysons on the wall 10 IC
Hip slappers 10 IC
Wall Sits
Mike Tysons on the wall 10 IC
Hip slappers 10 IC
Wall Sits

5 burpies

 

Let’s run over the FUMC big parking lot.

Pair up:
100 Merkins – 25 max per round
200 Sumo Squats
300 LBCs

Other Pax runs to the end of the parking lot – Switch

5 Train burpies

7 minutes of MARY.

Good group of guys this morning, really pushing the rock.

Probably the last time

We’ll do worst merkins ever and burpie broad jumps within 5 minutes of one another.

This one started a minute or 2 late, but we definitely made up for it with a shoulder buster routine.

If you haven’t Q’d downtown, sign up. There are so many different places to go and routes to take, we shouldn’t see a similar workout for 6 months.  And away we go…………………

WARM UP
20 Side Straddle Hops IC, 10 Merikins IC, 10 Plankjacks IC, 10 Peter Parkers IC, 10 LBCs IC, 20 Flutterkicks IC

Mosey and mosey 4 blocks to Piedmont Charter front steps.

Partner Up.
1 runs up all the steps to the front door, knocks out 10 sumo squats.
Partner hits DERKINS.
SWITCH 2 rounds.

Dutch Skate half a block to a previously empty parking lot.

15 Dips IC
Burpie Broad Jumps 8 lines – 2 rounds
15 Dips IC
Freddie Mercuries 10 IC
10 Dying Cockroaches IC
10 Crunchy Frogs

Mosey around to back of school

Partner up
1 partner runs around the building, down the block and back to the parking lot.
1 Partner hits the worst merkin ever. 1 wide, 1 regular, 1 diamond – repeat.
Initially, I said 50 total, Omaha’d to 2 rounds, because I can.
5 Burpies

Wells Fargo
Monkey Humpers
Sumo Squats
Wall Sits – Led by Slaw
Mosey to Pavillion.
Deep Sea Divers.

I left my phone at home, didn’t record name-o-rama.  Help me out guys, I have 2 names missing.

Can’t stop the Queso

You can’t keep a good Queso down. As a matter of fact, Queso will likely keep a furious pace that sets the bar.  He did so on Friday as everyone busted out multiple series of burpies and bear crawls and ab crushers.

We partnered up for some viscous Imperial Squat Walkers and Mountain Climber Merkins that put a hurting on the quads and shoulders, and tried a new one the Dirty Hookup(see below).

Let’s get a 15 PAX this Friday!

WARM UP:  50 Side Straddle Hops, 15 Squats, 20 LBCs,
20 Mountain Climbers, Peter Parker Peter 10, 10 Imperial Walkers

5 Burpies

PLEDGE
THANG:
Bear Crawl Inch Worm around the pavilion
PAX lines up head to to feet in plank position.
The man in the back of the line bear crawls to
front of the line and yells front and next. Do Mountain climbers

Head to Parking lot, partner up:
Imperial Squat Walker 100
Mountain Climber Merkin 100 (Only count left leg)
Crunchy Frog 100
Partner ran to the white jeep and back / Switch!

The Wolverine Burpee 10 OYO:
From standing position, drop to plank, one merkin,
left knee tuck to the chest, another merkin,
right knee tuck to the chest, yet another merkin,
stand, jump, overhead clap. That’s one. Rinse. Repeat.

Mosey to Wall
Dirty Hookup 10 IC
: Performed as 4 count exercise.
Pax plank up, facing a wall with eyes on wall.
“1” Right hand raised to press against the wall,
“2” Left hand raised to the wall (now in horizontal plank),
“3” Right hand down to ground, “4” Left hand down
(back to plank position)

5 Burpies

Mosey to Pavilion
Rocky Balboa
Captain Thor 10/40:
1 big boy sit up to 4 American Hammers.
Cheerleader 10 IC

COT

We are all unique snowflakes

No matter what Tyler Durden told you in Fight Club, you are unique and special. And gosh darn it, people like you.

With a 10 PAX, I mean 9(count off issues again), we broke in the day, pre-snow.  During the early mumble chatter, the drops of cold rain began to transform into fluffy white dead fairies that fell from the blazing sky.  Cold to the touch, yet refreshing to the pallet.  We dove right into this muscle builder routine right after the pledge, and in the process, crushed my old personal record of never-before-lead exercises(2).

THANG
Mosey to the cover drive through baking center 50 yards away.

Side Straddle Hops – 20 IC,   Squats 15 IC,   LBCs  20 IC,   Mountain Climbers  20 IC,   Imperial Walkers 10 IC
10 Merkins IC,  20 second rest,  10 Merkins IC,  20 second rest,  10 Merkins IC
Recover
10 Parker Peters IC, 10 Peter Parkers IC, 10 Parker Peters IC,  10 Peter Parkers IC,

Mosey to the protective cave of the former Teeter of Harris.

Sweat Angels – 20 IC
World War I snow angel – 10 OYO
Crunchy Frog – 10 IC
Imperial Squat Walker – 15 IC   These should be on regular rotation.
Dutch Skate – Pax lined up and Dutch Skated 2 laps inside the cave

Mosey 1 lap around the parking lot, stopping twice for 2 sets of Monkey Humpers  – 10 IC

Mountain Climber Merkins – 15 IC
Outlaws – 10 Per side
Wall of Fire Routine  –  PAX  do People’s chair, 2 at a time hit 10 IC merkins 10 IC LBCs
Captain Morgan  – 10 IC per leg
Star Jack Burpee – 10 OYO

Mosey 1 lap around the parking lot, stopping twice for 2 sets of Monkey Humpers  – 10 IC

The Wolverine Burpees –  10 OYO
Captain Thor –  10 OYO
Cheerleaders  – 15 IC

Mosey back to Sno Balls
Imperial Walkers – 10 IC
Standing Sun Gods – 10 ish
Moroccan Night Clubs – 10 ish
Don Quixote – 6 ish

COT:

This workout snuck up on me.  At some point I had to sit out an exercise as I became light headed. It was either the intense workout or the dazzling beauty of snow falling on the empty parking lot.  Not much on  the strenuous cardio, but a heck of a pump.  Thanks to the PAX for being there and being strong!

Best Post Ever

You just had to have been there.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Pledge

Mosey to parking deck.

Side Straddle Hops

Mosey to pavillion.

COT

A Woodpecker

The question was, how do you get a tree pregnant?

What did Mrs. Clause say to Mr. Clause after looking at the weather forecast?   Rain dear (reindeer)

Ok, 25 degrees and a brilliant start to the morning.

WARM UP:

5 Burpies to the train.

50 Side Straddle Hops, 15 Squats, 20 LBCs, 20 Mountain Climbers, 10 Imperial Walkers

PLEDGE

THANG:
Mosey to the the wall:
Wall sits
Wall sits + Moroccan Night Clubs
Wall sits + Moroccan Night Clubs + Marching
Wall sits + Shoulder Presses + Marching

Mosey to the parking deck:
40 Merkins, 40 Squats, 40 LBCs, 40 Flutterkicks
Mosey up one deck
30 Merkins, 30 Squats, 30 LBCs, 30 Flutterkicks
Mosey up one deck
20 Merkins, 20 Squats, 20 LBCs, 20 Flutterkicks
Mosey to the bottom

Mosey to the parking deck:
40 Mountain Climbers, 40 Freddie Mercury’s, 40 Monkey Humpers, 40 LBCs
Mosey up one deck
30 Mountain Climbers, 30 Freddie Mercury’s, 30 Monkey Humpers, 30 LBCs
Mosey up one deck
20 Mountain Climbers, 20 Freddie Mercury’s, 20 Monkey Humpers, 20 LBCs
Mosey to the bottom

Mosey to the parking deck:
40 Sumo Squats, 40 American Hammers, 40 Plank Jacks, 40 Dying Cockroaches
Mosey up one deck
30 Sumo Squats, 30 American Hammers, 30 Plank Jacks, 30 Dying Cockroaches

Mosey back to pavillion
20 Sumo Squats, 20 American Hammers, 20 Plank Jacks,  1 minute of Dying Cockroaches

“Two shoemakers got married because they were sole mates.”

“What did the sock puppet say to the sock? Looks like you could use a hand.”

 

45 minutes fulled with 2 hours of hate

The minutes oozed like slime from a child’s Christmas toy that’s sure to make the parents most hated list. The minutes overlapped into repeated Plank Jacks and Mountain Climbers. It was Groundhog day in December.

Due to Stone Cold’s Wednesdays beat down, merkins, derkins, bear crawls, and most anything dealing with pectorals and upper body were to remain at a minimum.

WARM UP:
50 or 93 Side Straddle Hops IU can’t recall as the PAX pissed all over the cadence, 40 LBCs, 30 Squats, 20 Peter Parkers , 10 Merkins

PLEDGE

THANG:
5 burpies

Mosey to the the wall:
Wall sits
Wall sits + Moroccan Night Clubs
Wall sits + Moroccan Night Clubs + Marching
Wall sits + Shoulder Presses + Marching

Mosey to Wells of the Fargo
10 Sumo Squats, 20 Goofballs, 10 Lunges, 10 Monkey Humpers
REPEAT
10 Sumo Squats, 20 Goofballs, 10 Lunges, 10 Monkey Humpers

Mosey to the parking deck for some dry concrete and awful jokes:
30sec Mountain Climbers, 30sec PlankJacks – Stroganoff’s new fav
REPEAT
30sec Mountain Climbers, 30sec PlankJacks – actually this is Stroganoff’s new fav

Dips 15 IC
Monkey Humpers 15 IC
Gorilla Humpers 15 IC
Dekins 10 IC
Dips 15 IC

30sec Mountain Climbers, 30sec PlankJacks

Mosey to the back pavillion with 13 minutes remaining.

Dying Cockroaches 20 IC,
Flutterkicks 20 IC
5 Burpies
30sec Mountain Climbers, 30sec PlankJacks
10 Sumo Squats, 20 Goofballs,
Dying Cockroaches 20 IC,
Flutterkicks 20 IC
30sec Mountain Climbers, 30sec PlankJacks

MARY: V’s, LBCs, Flutterkicks and Flutterkicks

Announcements: I hearby announce that I will dramatically step up the pain on Friday’s. If you want to not experience that on a frequent basis, please step up and lead a workout.

COT: Strganoff’s friend had a daughter pass away, Slaw has a co-worker in critical condition, Californian’s dealing with the wildfires, our military and their families.

No Turkey Tonight in My Tea

No turkey for me.  This blast was written before the actual beat down, yet I post it 11 days after. I shall commence to 14 Merkins, 3 Burpies and 2 Squats as repercussion.

 

WARM UP:
Planjacks 10 IC, Merkins 10 IC, Dying Cockroaches 10 IC,
Flutterkicks 10 IC, Squats 10 IC REPEAT x 2
PLEDGE
THANG:
5 burpies

Bear Crawl straights, 10 Dying Cockroaches on Corners

Mosey to the other parking lot and begin:

Pair up:
100 Merkins
200 Sumo Squats
300 LBCs

Other Pax runs a lap, hits 2 burpies
at the halfway then – Switch

Mosey down 321 2 Blocks
Dips 15 IC
Derkins 10 IC
Dips 15 IC
Derkins 10 IC

Mosey 25 yards to the BBNT Hill:
10 squats run up the hill, 10 merkins
Repeat x 2

Mosey 25 yards to McQuitter wall:
Dips 15 IC
Monkey Humpers 15 IC
Dekins 10 IC
Dips 15 IC
Gorilla Humpers
Step Ups

Cross the street and head up South St.
10 Lunges then 10 monkey Humpers repeat until halfway up the block, or 3 minutes worth.
Don Quixote 5 IC

Mosey to the pavillion.
Calf Raises 15 IC
Deep Sea Divers 3 steps, 5 hip slappers IC
10 LBCs IC
22 Merkins

Q: Who cares if you pee in the shower?
A: The bride and all her guests, apparently.

 

Announcements: Speed for Need Nov 25, Christmas Party Dec 1, Kings Mnt Hike.

COT: Pizza man & family with loss of grandpa, Brownstreak & family.

No Hops of Staddling Sides

I do not know the origin, nor am I too interested, but I dare say the Side Staddle Hop is one of the most popular, if not most frequent starter exercise among the F3 legions. Many strikes of the 5:30 am haveth groups of men giggling and straddling in counts of cadence.  Websters currently defines a side staddle hop as; Side: a place, space, or direction with respect to a center or to a line of division,  Straddle: to stand, sit, or walk with the legs wide apart; to spread out irregularly,  Hops:to move by a quick springy leap or in a series of leaps.  Uban dictionary describes the side staddle hop as: ¯\_(ツ)_/¯   – It’s up for grabs if anyone wants to submit a definition. The point is, we didn’t do any, and it was still a pretty good time.

WARM UP:
Pater Parkers 10 IC, Peter Parker Peter 10 IC, Freddie Mercurys 10 IC, Merkins 10 IC.  5 burpies.

PLEDGE

THANG:
5 Burpies
Take a lap around the parking lot.
5 Burpies
Take a lap around the other parking lot.
5 Burpies

Mosey to the brick wall.

Wall sits
Wall sits + Moroccan Night Clubs
Wall sits + Moroccan Night Clubs + Marching
Wall sits + Shoulder Presses + Marching

Mosey to the parking deck, down to 1st level.

Sprint straight aways,  backwards jog up the ramp.

Repeat to the top.

Merkins 5 IC
Derkins 5 IC
Merkins 5 IC
Derkins 5 IC

Recover

Partner Up:
1 PAX hits the mountain climbers, the other runs to the other side of the parkign deck and back.  SWITCH

REPEAT

1 PAX hits the plankjacks, the other runs to the other side of the parkign deck and back.  SWITCH

REPEAT

Merkins 10
Derkins 5
Merkins 5
Derkins 5

1 PAX hits the mountain climbers, the other runs to the other side of the parkign deck and back.  SWITCH

1 PAX hits the plankjacks, the other runs to the other side of the parkign deck and back.  SWITCH

Backwards bear crawl down ramp.  50 FlutterKicks
Sprint to next ramp.

Backwards bear crawl down ramp.  40 FlutterKicks
Sprint to next ramp.

Backwards bear crawl down ramp.  30 FlutterKicks
Sprint to next ramp.

Backwards bear crawl down ramp.  40 FlutterKicks

Mosey to the metal Christmas Tree

Dips 10 IC
Squats 10 IC
Dips 15 IC
Squats 15 IC
Dips 10 IC
Squats 10 IC

To the Pavillion!

Freddie Mercurys 10 IC
LBCs 10 IC
Box Cutters 10 IC
American Hammers 10 IC
Squats 10 IC
Flutterkicks 20 IC

Ring of Fire – Merkins.  5 per PAX around the circle, then back.

COT: Monks collegue’s son has cancer returned, Stroganoff’s friends daughters cancer

Not a single side staddle hop was harmed in the making of this workout.

Mosey Down to the Concrete Hill

45 degrees.  45 minutes of blissful beat down. 45 Merkins. 45 Burpies. 45 bad jokes.  45 tears of agony.

Let’s begin.

WARM UP:
Planjacks 10 IC, Merkins 10 IC, Dying Cockroaches 10 IC, Flutterkicks 10 IC, Squats 10 IC REPEAT x 2

PLEDGE

THANG:

Mosey down to the concrete hill.

The PAX powered though 1 set per mailbox, in this order >
10 mountain climbers (go to next mailbox)
10 merkins (go to next mailbox)
10 squats (go to next mailbox)
5 burpies (go to next mailbox)
REPEAT Cycle

Mosey to another culdesac:
10 LBCs, 10 Dying Cockroaches, 10 Merkins REPEAT x 2

Mosey to Harris Teeter Parking lot, the long way.

Burpie Broad Jumps for 12 parking lines.
American Hammers 10 IC
Lunge walk to each line, at the line 5 Monkey Humpers.

Turn Around

Burpie Broad Jumps every other line hit the Burpie.
American Hammers 10 IC
Lunge walk to every other line, at the line 5 Monkey Humpers.

Mosey to Snow Balls

LBC’s 10 IC, 10 Dying Cockroaches 10 IC, Flutterkicks 10 IC, American Hammers 10 IC REPEAT.

Announcement & COT

Q: What’s Forrest Gump’s password?
A: 1forrest1

Q: Why did the girl wear glasses in math class?
A: It improves di-vision.

Q: How can you get high underwater?
A: Sea weed

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