Fitness, Fellowship, Faith

Day: May 4, 2016

F3Winnsboro’s 1 year anniversary pre-blast

It’s hard to believe that it’s already been a year since F3 launched in Winnsboro. We have enjoyed ups and downs in our numbers but we have a strong core group of pax that is growing. And what better way to spark that growth than to host our 1 year anniversary with a 2 hour BeatDown. On 5/23/15 we started out with just a 1 hour Saturday workout but quickly found the pax wanted more. Now we have 3 running workouts a week (#NeedForSpeed) and 2 boot camps during the week (#OldArmory) and abs only beat down (#Crunch) on Wednesdays and a 2 hour beat down every Saturday (#OldArmory).

If you helped launch us at our AO #OldArmory than you know it already has a challenging terrain. The Q’s promise to use the that terrain along with all of the toys we have collected throughout the year.  Some of these toys include bricks, blocks (we call them scorpion death blocks), tractor tires, buckets of gravel, and telephone poles. Needless to say you will get your gas money’s worth for making the trip in this workout.

So tell all pax and potential FNGs that you know to make plans to #clowncar and come celebrate F3Winnsboro’s 1 year mark with us. Just like every car dealership in the world, it’s just a 15 min drive from anywhere.


May the 4th Be With You

F3 Gastonia tweeted the prior evening that Stroganoff had the Q, but was quickly and harshly reprimanded by Mr. Wolkfpack Grinder himself. Turns out YHC had the Q for the imperial beatdown on this 4th day of May (national Star Wars day or something). 10 PAX made the effort today and chose to take the DRP and were ready to go – except for Hush Puppy who was coming in hot and had to make up SSH to get caught up.

Here is what was done… disclaimer first, then the pledge.

Warm Up

  • Side Straddle Hop x20 IC
  • Mountain Climbers x20 IC
  • Moroccan Night Clubs x40 IC
  • Peter Parkers x20 IC
  • Toy Soldiers x20 IC

The Thangamajigger
Mosey to Martha Rivers, but instead of the normal left turn at the entrance, we unexpectedly continued to the service entrance near the baseball fields. Just the first of several deceptions. We continued Linus-clockwise around the baseball fields. YHC was looking for a good place for a COP so we stopped on the backside (there was a bit more light) and waited for one straggler. Turns out this was not a straggler, it was some future-FNG running on his own. How would you like to be running in park with no light and have 10 guys stop on the trail waiting for you to pass through? Dude just trucked right through – NoFear! We all got a good laugh and continued to find a suitable place for the COP. Ultimately we mosey to the pavillion inside the baseball fields.

The next exercise is… the LBC x30 IC.

Then we hit the pavement again. This time we head out the north spoke regular-clockwise for 1/4 lap around the baseball fields and back to the pavillion.

The next excercise is… Peter Parker x20 IC. YHC has a breaktrough discovery. Peter Parker’s are just Mountain Climbers at half-tempo. Just to check, we do MC x10 IC. Yep… kinda similar like.

You got it… Mosey. This time we head south (Linus-clockwise) for 1/2 lap around the fields and back to pavillion.

The next excercise is… Plankorama

Then mosey east and go clockwise for 3/4 lap and back to pavillion.

The next excercise is… Russian Twist x20 IC.

Next we mosey east for 1 lap around the fields and back to pavillion.

The next excercise is… Dying Cockroach x20 IC.

Times almost up so we head back towards Pelicans. But we have two stops along the way… first, we hit the curp for 3 sets of Baby Dips (20 reps, 15 reps, 10 reps), mosey a bit more and knock out 10 Mericans IC before we get back to parking lot.

Total milage = 2.5 miles.

Finished with COT, Namorama and BOM.

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