F3 Gastonia

Fitness, Fellowship, Faith

Month: December 2015 (Page 2 of 2)

Sandbagging at the Goat

December 10, 2015 / / 0 Comments

Warm Up

SSH X 20

Mt Climbers X20

LBC x 20

Mason Twist x 15

Imperial Walkers x 15

 

Mosey to Flag for Pledge

Stop at tailgate of Truck for a 15lb sandbag

Mosey up the road to top of hill to start the Thing

 

Thing

8 sandbag exercises 3 sets each with said cardio workout between each set

  1. Squats x20 3 sets run down stairs SSH at bottom x20
  2. Rotational Dead Liftx15 3 sets  High Knees to edge of parking lot and back
  3. High Pulls X 15 3 sets LBC x 15
  4. Squat shoulder press x15  3 sets 10 merkins
  5. Clean and press x 15 3 sets run down and back up steps
  6. Side Lunges x15 each leg 3 sets  10 jump squats

Mosey across the road to grass hill near train tracks

7. Shouldering x10 each side 3 sets run up hill with sandbag and back down

8.Overhead Shoulder Press 10 each side 3 sets 5 CDD

 

Mosey back towards parking lot down the stairs. Stop at painted wall to show respect.

15 Bob Ross with each arm (shadows on the wall made this weird)

Mosey back to truck and drop sandbags.

3 min of Burpees to finish off the workout.

 

COT

Prayers- Feelgood in loss of close family friend and co-worker

Thanks for the opportunity to lead this morning. As I think back over the past 7 months since starting F3 it is amazing how different my  focus is everyday.

 

 

Gorilla Humpers: AKA Jane Not-so Goodalls

December 9, 2015 / / 0 Comments

I arrived early after a prolonged absence and actually missed the turn as I drove past Bruster’s parking lot, thankfully no one was there to see me so I’ll just keep that secret to myself. It was good to get back out there and see some familiar faces. I seem to be more agreeable during the days when I post for workouts and a brief absence helps me appreciate the workouts that much more. I am thankful for the motivation from my brothers that keeps me coming back-thanks for posting today, especially Defib who ALMOST pulled an Epstein’s mother (look it up).

Here’s what I remember:

WU-it was a real one, not a speed-warm up I have often been accused of…I even counted slower than usual.

10 each IC: SSH, LBC, Merkin, Squat, CDD, Freddy Mercury

Pledge

Thang:

Quick audible to avoid the fog-Mosey to parking lot of old Harris Teeter/Lowe’s Foods for the main event:

Leap Frog: partner 1 does AMRAP of called exercise while partner 2 lunges approx 50 yards (light pole to light pole), then flapjack and P1 lunges to P2 while P2 does AMRAP of same exercise. The exercises were as follows (roughly 1 for each pax): Merkin, LBC, Scorpion Dry Dock, Flying Squirrels, Burps, Squats, Freddy Mercury, Gorilla Humpers, Diamond Merkins, Monkey Humpers. I have no idea what the order was except I think we started with Merkins and ended with Gorilla/Diamond/Monkey.

Lots of mumble chatter during Gorilla Humpers-I think T Square called them Jane Goodalls then that was modified into Jane Not-so Goodalls. Really added to the burn and I believe was a crowd favorite. Will definitely be seeing these in the near future.

I think Spiderman had a date with Stroganoff’s mother in the park and Stroganoff had to get to work early so they both left a little early (only 15minutes early). Technically this was not an Irish Goodbye, however, I’m the Q so I’ll say it was and no one can argue with me. The rest of us moseyed to the side wall of the building for some Dips and Derkins. 25 reps of each X 3 sets. That last set was pretty much a wash for me on the Derkins. Think it was more like 25 reps of plank…..

At this point your Q was numb from the D and D with jelly legs so we headed back to home base and  did more Gorilla Humpers and Monkey Humpers with a lap after each set-thought we did 3 sets of something total but cannot remember. I wanted to end things there but Outhouse kept me honest with the clock and we did 10 burpees to finish the workout. We need a name for when the Q ends the workout early but tries to pass it off as a full workout-any ideas?

Namorama, Countorama, BOM

remember prayers for Dr. Feelgood and his office staff-hope to see you out here soon when things settle down.

Pleasure to lead this am, thanks for posting and keeping me honest with the clock-Whoopee

Rotary Pavilion Service is the Best Work of Life

December 4, 2015 / / 0 Comments

The warmup consisted of SSH, LBC, Merkins, Prayer Squats, Windmills

We began to Mosey when Monk wanted to get his gloves. This meant we needed to lap around the lot to pick him up. Then he said he wanted his vest that he left at Martha’s House, which I then retrieved from my car. It kind of made for a two man Indian run but I digress.

Mosey to the rail bridge and go across doing walking lunges…collect at the end and mosey to the “wall”.

At the wall do 4-5 wall walkers. Start on your belly with feet against the wall. Push up and walk your legs up the wall while pushing to get vertical. It is a real pleaser.

A quick mosey back to the bridge and bearcrawl all the way across and collect at the end.

Back to the wall for People’s Chair with overhead air presses, front punches, and marching in cadence. Mosey to the Parking Deck.

Colonel Troutman. I couldn’t think of the name of this since I forgot my Weinke. Partner up and one PAX completes 5 Merkins and holds the plank until his partner completes three pull-ups on the bars and returns for the switch. This was done until “Recover” was called by YHC. Then we ran to the top of the deck for a few minutes of ab work to include 6”, 45degree holds, WW Sit-ups.

Mosey to the “art” sculpture and completed one leg lunges on the benches, 10 cts each leg, followed by 20 3 ct Prayer Squats. This was then followed by the Wave of Merkins one to five and five to one. A quick mosey back to the Pavilion for a countarama revealed we went from 8 to7. Spiderman is adept at leaving the scene without anyone noticing towards the end of the workouts. Superhero stuff…you wouldn’t understand. Some plank stretch, more ab work on the stairs, Homer/Marge, until the designated timekeeper (Linus) called time.

A quick Name-O-Rama and COT and we ended the day. More prayers for San Bernadino victims.

A quick word to encourage all to get on Twitter. It is great to follow the workouts that you can’t make and also relive what you did while you attend a workout. You also miss the banter and the silliness that goes along with it, like saying there were ten PAX that showed up and quickly being called out that there were only 8. You don’t want to be out of the loop with the communication from F3 Nation and our fellow F3’ers who share information and amazing stories of service to others. (Mission trips, outreach, etc). See you all in the gloom. Roscoe

You are in F3 now…so why are you keeping that fatsuit in the closet?

December 4, 2015 / / 2 Comments

You are in F3 now…so why are you keeping that fatsuit in the closet? You are not going to backslide and will never need it again! So it is time to put it to good use. Donate your business suits or dress clothes that represent the old you, that person you never want to see in the mirror again! You joined F3 to make a difference in your health and your community, so now is your chance!

We are taking up a collection between now and new year’s day at all site locations. Please drop off with your site Q at any workout. Site Q’s will bring what they have to the December 12th Christmas party and Thrive Site Q (F3 Happy) will take the entire collection to Tailored for Opportunity.

If you are not attending the December Christmas party or have donation after the 12th of December please contact Happy (curtisburk@gmail.com) to schedule a pick up of your site donations.

  ———————————————————————————————————————-
Tailored for Opportunity, Inc. is a Charlotte-based 501C(3) that strives to rekindle hope in underserved men who are in transition by creating a realistic Individual Development Plan leading to the achievement of sustained economic independence.  

Tailored for Opportunity, Inc. provides a myriad of services to men who are transitioning both personally and professionally. The goal of the organization is to meet men where they are so they can discover the true wealth of strengths that lie within themselves to receive the support, training, access to resources and guidance that will enable them to realize their full potential. While professional etiquette and basic life skills training are integrated  through the entire program, career- related educational workshops are also provided for a more holistic approach to impact hope and self -esteem. Each client is expected to fully participate in each step of the program to empower themselves to achieve self-sufficiency. It is a goal of T.F.O that clients will be able to not only participate in the program but also volunteer in the MENtoring Program to provide support to other men in the beginning stages of the program.

———————————————————————————————————————–

DONATION GUIDELINES
Please help provide professional attire to those facing adversity who need a second chance to get back on their feet. Your contribution will make a difference in the lives of men who are seeking to become stronger community members and family providers.

For the sanitation purposes, please ensure your clothing donations are gently used business attire for men only and preferably dry cleaned. With your donations we can continue to change the lives of men – one suit at a time.

Please review the items needed below:
Dress Slacks                                      Khaki Pants                                    Sweaters
Business Suits                                   Blazers                                            Dress Shirts
Trouser Pants                                    Vests                                               Sports Coat
Bowties                                              Cufflinks                                           Belts
Dress Shoes                                      Ties/Tie Clips                                   Briefcases

F3 Contact is Happy — CurtisBurk@gmail.com
Tailored for Opportunity contact is Robert Houser at: Rhouser@tailoredforopportunity.org

Don’t show up at GOAT

December 3, 2015 / / 0 Comments

A little Twitter warning to stay home wasn’t heeded by ten brave PAX who showed up to get better.  Before the warm up, YHC checked the bridge and discovered the gate was locked so the park was off limits and we couldn’t get to the other side of the river.  It was going to be a parking lot workout. 

Dolph was designated as the official Goat time keeper and on his signal we started with a brief disclaimer then straight to the warm up.
SSH IC 33?
Merkin IC 10
Prayer squat IC 20
Moroccan night club IC 36?
LBC IC 10

Pledge of Allegiance

Linus was seen driving to the park so we quickly continued the warmup with Monkey Humpers so Linus could enjoy the visual.  He wisely didn’t get out of the car until we were getting tired so we called it at about 16.

Warm up Linus
SSH IC 5
Seal jacks IC 20 or so

Mosey to end of parking lot
Lunge walk across the lot and mosey back 40 yds?
Plank up
Plank stretching…nice mumble chatter while getting loose

Circle up for the Burp and Merk
One burpee with one merkin
Second burpee two merkins
Third burpee three merkins, ladder up to ten and then nine and back down to one.  And then one more. You can always do one more.

Next, count off and go to the end of the parking lot for the thang.
This was supposed to be a Merkin ladder but since the gate was closed and the pecs were a little spent from the burp and merk we changed it to Bobby Hurley’s.  A little improv that was probably just as bad and possibly worse.

Begin on one end of the lot with 20 Bobby Hurley’s (Squat with hands on the ground then jump up for a jumpshot with hands and arms up).  Run to the other side of the lot and do 19, back for 18, and so on until you hit zero.  This appeared to be a really popular exercise, with one commenting that it “may be the worst thing he has ever done”. 

We planked up for the six and then circled up again for the next exercise.  Plank on elbows.  On count of one move right arm up to normal plank, count two your left hand hits the ground in full plank, three back down on your left, and then return to both elbows on the ground for one.  Repeado for ten.  Hold the plank and then a set of Peter, Peter Parkers for ten.

Next we did a set of CDD IC 10

Dolph announced there were three minutes to go.  I think everyone was surprised that time moved so quickly.  We hit our six for a heels to the sky series followed by a bunch of WW sit-ups to finish out.

I forgot to do the Name-O-Rama but we did a COT and closing prayer.

Prayers for San Bernadino and for all of us to protect the weak and less fortunate.

It was my pleasure to lead today.  You always get more out of it than you put in and I appreciate when the PAX show up to work.  There was no quit this morning.  I hope Brown Streak feels better as he heeded the warning not to show up.  Let me know if you need anything brother!

YHC with the Q tomorrow again.  A late positive thought for E4 who reported his knee is acting up and he is on IR for a few weeks.  Get better soon!

Roscoe

Grinders for Breakfast?

December 2, 2015 / / 0 Comments

6 PAX gathered in the gloom for Martha’s special pre-work day breakfast that included some mist and grinders. (Wasn’t really that cool as anticipated).

Disclaimer was invoked before a quick warm-up that included:

SSH X 20 (In cadence)

LBC’s X 20 (In cadence)

Imperial Walkers X 20 (In cadence)

Pledge

The Thang

Mosey/Run/Skip (whatever you like) to the center of the baseball fields at Martha’s House for some Wolfpack Grinding.  Set of exercises was followed by running one pie piece loop around one of the baseball fields and back to the center:

Prayer Squats X 10 (In cadence)

Run loop then 25 merkins (plank until all PAX finish)

Run loop then 30 mountain climbers (plank until all PAX finish)

Run loop then 25 merkins (plank until all PAX finish)

Run loop then 30 mountain climbers (plank until all PAX finish)

Recover briefly (Q needed a few moments)

Next up was some Wolfpack Step Up to 4:  Partner up; while one partner exercises the other runs the length of one spoke (paved walkway in between baseball fields) and back to center where exercises are being performed for a cumulative total:

100 Merkins

150 Freddy Mercury’s

200 Mountain Climbers

250 Flutter Kicks

As usual, this looked better on paper, however, the Q chose his partner wisely.  Thanks D-Fib.

Mosey to covered picnic area for some dip-o-rama:

3 sets of dips X 15 (In Cadence) – This burned just a little.

Time came to mosey/run/skip back to the former Brewster’s mothership:

Bandit and Monk finished it off by leadinig some final ab work:

Dying Cockroach X 20

LBC’s X 20 (I think??)

Name-O-Rama followed by a few quick announcements:  Some Crowder’s Mtn event this Saturday? (PAX were not sure of details).  Monk detailed some Christmas events coming up at Belmont Abbey. (My apologies Monk for not having better details).  Monk also looking for a vest that was left at The Storm on Tuesday morning, I thought someone picked it up.

Q with a short prayer before dismissal.

As always I was inspired and motivated by the group this morning.  My days always go better when I am out there working early with F3 Gastonia.  I was honored for the opportunity to lead and look forward to the next one.  Keep moving forward.  Thanks.

Aye!!

“This is a goal line”

December 1, 2015 / / 0 Comments

9 PAX showed up in the cold and misty weather to get it done this morning.

The disclaimer was forgotten at this point, but there were no FNGs and it was obvious that I am not a professional.

WU:  SSH-IC x25, Toy Soldiers-IC x10, Don Quixote-IC x10.  Some of my counting got off to a bad start and we desperately needed Whoopee to get us out of that, but we made it through.

-Pledge of Allegiance-

THE THANG:
Mosey down on the field to the goal line.  Everyone was informed there were four exercises to do (Merkin, Squat, Burpee and CDD).  At every 10 yards, choose an exercise and do the reps on that yard line (i.e. 10 burpees at the 10 yard line, 20 push ups at the 20 yard line, etc.). At the end, there were three tractor tires placed and the PAX had to flip the tires at least twice.  This was really fun since the tires had some water inside and were wet on the outside.

Next up was the lap run while hitting the stairs.  It was then that we realized the away side is aluminum stairs and the disclaimer was quickly noted.  When the PAX finished, they came back for the six. Way to motivate and push it guys.  I also realized I was not telling the truth the prior week when I asked “can’t we run.”

Meet back up at the goal line for Indian Plank jumps.  Everyone lined up going down the field with about a yard in between and held a plank while one man jumped or hurdled over the rest.  When one would finish, another would start.  This was done for two rounds and ended up going thirty-five yards.

Mosey back to the flag for some block work.  Each PAX grabbed two blocks and circled up for some shrugs in a slow cadence x25 then switched to one block for some straight leg deadlifts IC x15 (except for Dolph and Godfather who used two blocks….ANIMALS).

We still had some time left so a personal favorite of mine is some Mary.   V-up x10 OYO, Flutter Kicks IC x10, French Fries IC x10, Twists IC x10, WWII Sit-ups 10 Count, Freddy Mercury IC x10, another round of Flutter Kicks IC x25 and pop back up for some squat presses x10 OYO with the blocks.

Last thing on the list was some parking lot suicides at each parking space and the PAX got up to 8 spaces before time was up.

COT:
Forgot to do the name-o-rama, but two announcements were made for the Gladiator Games on 12/12/2015 (See Dolph) and the CrowderFest ’15 Run (See Whoopee).

Special thanks to BA and Godfather for setup and use of tires, Jobu for access and Dolph for the extra block.  Always a pleasure to be out there with you guys.
-Mayor

 

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