The PAX will learn what it means to be a true Avenger as the Godfather leads a work out through the nature trails of the Schiele Museum… capes and costumes optional.
Godfather.
Month: July 2015 (Page 3 of 4)
Nine PAX Post at Martha’s House (not necessarily looking) for Motivation! Welcome FNG Mike Tamberella (Defib). Disclaimer and Pledge, of course.
Warm Up
- Inch Worms x8
- 8-Count Merkins x10
- 4-Count Rowers x12
- 4-Count Swimmers x10
- 4-Count WWII Sit Ups x10
The Thang
- Indian run from Brewsters through Martha River’s parking lot, around playground and lower fields. Stop at pull up bars, then…
- Split in two groups. Group 1 does 10 pull ups while Group 2 does 20 alternating leg raised Merkins. Switch exercises when group is complete for 2 rounds.
- Move to picnic tables and complete 3 rounds of Bulgarian split squats and dips. 21,15, and then 9 reps
- PAX lock shields for 21 Seal Sit Ups
- For those that could still walk, one round of the Motivator. 21 reps of the following… heel raises, jumps, SSH (no arms), SSH (with arms), SSH (no arms), jumps, heel raises. Ugh!
Mosey back to Brewsters for COT and Name-o-rama.
– Woody
13 PAX posted in the gloom at Goat Island Park and granted a 1 minute delay to those who were deemed to be either lost in suburbia or fartsacking. You know who you are.
Little did they know that they wouldn’t get out of the parking lot today as there was ample lighting and the light posts turned out to be perfectly spaced for speed drills. Today’s balanced breakfast was largely composed of suicides, each separated by a carefully chosen selection from the #Exicon. After each exercise/suicide combo the pax would plank until all were accounted for, then start the next exercise together. Order as follows:
WU
Side Straddle Hop x 20
Freddie Mercury x 15
Imperial Walkers x 15
Mericans x 10
Plank jacks x 15
The Thang
Lunge + jump x 20 (total movements)
Suicide
Carolina Dry Docks x 20
Suicide
Prisoner Jump Squat x 25
Suicide
Hold plank to catch our breath.
Count up, count back to gather our thoughts.
Peter Parker + Merkin x 30(ish)
Suicide
Star Jack x 20
Suicide
Turkish get-up x 20(ish)
We ran out of workout before we ran out of time so we finished with a bonus round of up downs and a few minutes of Mary. COT then dispersed for the day. Thanks to all who posted!
The following is the body of an email that YHC sent out to the PAX of F3 Revolution. I received considerable positive feedback and thought I’d share it here.
Stay strong men, keep living third. Iron Sharpens Iron. Get Better.
FATPANTS
You know those pants that you keep in your closet in case you gain that weight back? Or maybe they’re the pants you have on right now, because you’ve been too busy, you quit caring, or you just can’t seem to make the time to do any real workout with work and church and kids and soccer and dance and committees and class and blah blah freakin blah.
Think back to the hardest thing you attempted lately? Did you accomplish it? If so did you like the way that felt?
If you didn’t I bet even if you were discouraged, some part of you wanted to kick that thing’s ass the next time you tried it. (assuming you have man parts)
Maybe your fatpants aren’t really pants. Maybe it’s that bottle in the back of the cabinet that you used to have trouble putting down. Maybe its that internet browser that you used to go to and still know how to get to certain corners of the web without leaving a trace. Maybe it’s that phone number you should have thrown away after the last time you screwed up.
Whatever your fatpants are it’s unlikely you can be confident you won’t be putting them back on if you rely on yourself to do whatever the hard thing that you need to do to prevent it. Face it, we suck. Self control is a hard thing.
F3 does a lot of things for a lot of men, some obvious, some not. But perhaps the most important result of posting in the gloom to get beatdown with a bunch of men who wanted to sleep just as bad as the other 99% of the population is that after some time you build a trust. Somehow holding each other accountable on whether or not that good ole’ American pushup (Merkin) actually counted or not, leads to holding each other accountable on much weightier things.
So quit putting it off. Except for with very rare exception, your excuses for why you can’t make it to workout at 0515 on a weekday or 0700 on a Saturday are really just that, excuses that you choose to give instead of deciding to get better.
SEE EXCUSES – if you don’t have time to click the link (seriously?)
You’re not too out of shape. And you don’t have to come everyday or any set number of times.
Where you’re already skipping workouts is probably not free.
It is early. You can make it happen and early is the most likely time you WILL make it happen consistently
You will see better results than you do with your trainer 99 out of 100 times
No it’s not crossfit, No it’s not a cult, Well maybe….you decide.
See SCHEDULE
So if the hardest thing you’ve done lately is finish that whole burrito, or make it to the soccer field by 9 after you had a couple too many Friday night, or walked from the BACK of the mall parking lot in 95 degrees; come fix that and I promise you will feel more accomplished before your wife and kids, or roomate wake up than you have in a long time.
Let those FATPANTS be a souvenir of an accomplished victory not a safety net in case you fall.
Also there will be a study called Series 33 starting at Elizabeth Baptist Church in Shelby starting end of summer/fall. We had good attendance at a similar study from numerous men from numerous congregations even before F3 was a thing.
Be on the lookout for this.
Make it happen,
GoGreenego
14 PAX (Including 1 FNG) battled the GLOOM this morning at #THESTORM.
This morning we took on the farmer (farmer carries), his daughter Sally (Moby-Flower), and their house (cinder blocks). There was only one casualty today as Godfather threw a cinder block and destroyed it in the process. Some would argue that his arms didn’t work due to the exercises and he dropped the weight. All in all the PAX dominated all three phases of the workout.
CIRCLE UP:
The Pledge
WU: SSH x 20, Don Quixotes x 10, Mericans x 10, LBC x 20, CDD x 10
Mosey to the weight room
THE THANG:
Farmer Walks x 3:30
Sally Squats x 3:27
Cinder Block Chest Press w/ Partner x 200/ Run and 5 Mericans
Cinder Block Bicep Curls w/ Partner x 200/ Run and 5 CDD
Farmer Walks x 3:22
Sally Mericans x 2:10
Cinder Blocks Front Raise w/ Partner x 100/ Run and 5 Derkins
Mosey to starting point
Plank x 5 French Fries
COT:
Count off
Announcements
Nameorama
Moleskin:
Prayers for JoeBoo’s family as his Grandfather passed
PAX set up a meeting point and time for those going to Shelby Saturday morning
PAX set up a meeting point and time for those going to Charlotte for Panthers/Cam Newton F3 event
Thanks to Godfather who helped BA set up this morning
The PAX will learn about the farmer and how he prefers to carry things. Also, his daughter Sally will make an appearance in a few exercises and let us listen to her favorite song. Lastly, cinder blocks will be in use, but we won’t be building them a house with them.
BA
25 PAX post (including 3 FNGs) at the #GasHouse on Independence Day. America’s forefathers laid a foundation for freedom for generations to come. Spiderman and Wolverine bring us bricks to build our own foundations. Aye!
Mosey to the flag (with bricks) for the Pledge. Mosey (with bricks) to the field at GMS.
Warm Up (warm up? really?)
- 20 – LBC – IC
- 20 – Merkins – IC
- 20 – Side Straddle Hops – IC
- Lap (with bricks)
- 20 – Side to Front Shoulder Raises (with bricks)
- 10 – BodyBuilders / with shoulder press at top (with bricks)
- 3 – Daft Punks – (full circle lunges with bricks)
- Lap (with bricks)
- 20 – Peter Parkers
- 20 – Side to Front Shoulder Raises (with bricks)
- 2 sets – Power Merkins
- Lap (with bricks)
The Thang
Partner up for Bear Crawl (Pax 1) / Lunge Walk (Pax 2) for length of football field – partners stay together and switch exercise every 30 seconds. Plank in end zone for the 6. Recover and take a lap around goal posts, the back COP.
From COP, spread out in large circle (at least 5 yards between each Pax). Pax get in alternating hi or low plank position. Pax 1 jumps over the low plank and dives/crawls under high plank all the way around circle…. followed by Pax 2, then Pax 3, etc… continues until everyone completes the circuit and is back in starting position. Similar to tunnel of love, but less loving.
Mosey from field to nearest courtyard (yeah… the one with the flight of stairs).
Partner up for Wolverine 1-2-3 (similar to Dora 1-2-3). Pax 1 does exercise while Pax 2 climbs stairs (with bricks) and return to partner. Swap out and continue the exercise until each amount of reps are complete.
- 100 LBCs
- 200 Freddy Mercuries
- 300 Flutter Kicks
Partner up for last time… Pax 1 does Imperial Walkers while Pax 2 does sprints (with bricks) back and forth across courtyard. Continue until times up.
The PAX woke up early today still wondering what this workout would be after yesterday’s preblast. Some probably had nightmares of talking goats in shopping malls riding escalators down to never-ending COP in the gloom… (or maybe that was just me).
Warm-O-Rama
- SSH 20ic
- IPW 10ic
- Cotton Pickers 10ic
- Mericans 10ic
- Freddy Mercury 15ic
- .5 mile run
The Thang – The Descent
- 25 LBC’s
- 25 Mericans
- 25 WWII Sit ups
- 25 Carolina Dry Docks
- 25 Mountain Climbers
- Goat mile run
- 24 LBC’s
- 24 Mericans
- 24 WWII Sit ups
- 24 Carolina Dry Docks
- 24 Mountain Climbers
- Goat mile run
- 23 LBC’s
- 23 Mericans
- 23 WWII Sit ups
- 23 Carolina Dry Docks
- 23 Mountain Climbers
- Goat mile run
6 MOM
- Mason twist
- V-ups
- Plank jacks
- Flutter kicks
- French Fries
- 30/30 planks
- Homer/Marge
- LBC
- Dying Cockroach
The End!
Need to show to know…. Brown Streak has the Q!
F3 Southern Discomfort
What could be more CSAUP than a 14+ mile jaunt in the hottest month of the year? Ok, probably lots of events but nevertheless, Area51 will host the 3-option Southern Discomfort on Saturday, August 1st.
RSVP & T-Shirt order Here: http://m.signupgenius.com/#!/showSignUp/20f0545aba62ba7fd0-southern/927364
1) RSVP for hydration purposes – Site Q’s of the AO’s we visit will provide water, G2, etc.
2) T-shirt order
Here’s the skinny:
Option 1: “Roshambo” – 14.1 Miles, 7 pain stations – launch from Stonehenge (The Vine – Ballantyne) at 5:00am
Option 2: “Swift Kick” – 10.8 miles, 6 pain stations – launch from Centurion (Charlotte Catholic HS) at 6:00am
Option 3: “Sack Tap” – 6.0 miles, 4 pain stations – launch from Centurion as well at 6am; finish at Arboretum
While this will be a 1st F challenge for sure — the idea will be to keep the pax together with the shovel flag carriers leading the way. Will be great 2nd F for those not too deep in the pain cave. The 3 options hopefully will encourage pax of different fitness levels to come out for the appropriate level of discomfort.
Go ahead and put it on your calendars. Aye!