F3 Gastonia

Fitness, Fellowship, Faith

Day: May 10, 2016

Blast Off

May 10, 2016 / / 0 Comments

The PAX was out in full force to start the week off right today. I got a hard commit the night before from a friend I’d been EH’ing but didn’t see any sign of him until headlights came around the bend from Cramerton way. Normally I like an FNG to have a minute to chit chat before things get cranked up but since he was coming in hot that chance was lost. The show must go on!

Disclaimer

The “Warmup”

The Slaughter Starter (20 burpees OYO) Immediate grumbling, mission accomplished.

LBCx10 IC (Very hard to lead cadence after the Starter)

Nolan Ryansx10 IC each side

Mosey to the Goat Island parking lot.

The Thang

11’s of lunges on one end and mountain climbers at the midway point of the lot. After counting off a couple of times to catch our breath, it was back to campus.

Instead of making it all the way back to home base, we pulled up at the stop sign for some long distance suicides. The PAX paired up and while person 1 planked, person 2 ran to the first speed bump where he did 5 burpees then ran back for the tag. On the next cycle, the PAX had to go to the 2nd speed bump but to save time the Q called Omaha and cut out the burpees. Third cycle had the PAX go to the 3rd speed bump. This seemed to take a really long time so just before everyone finished up the Q audibled again and led the PAX to the flag.

Pledge

Wrap Up

Dying Cockrroach x10IC

Dolly x10IC

Protractor with countoffs

We finished with Namorama, announcements and COT. Welcome FNG Quiche (Andy Dyksterhouse)

As always it was a great way to start my day and week. Thank you guys for being here so we could enjoy it together!

Next time, more burpees

May 10, 2016 / / 0 Comments

After the burpee challenge over the weekend I wanted to provide a workout worthy of attending so I thought I had a beatdown prepared. Little did I know that Stroganoff was using this workout as a “warm-up” for his opportunity to double down at Midori-freaking-yamasaki. Good for you Stroganoff-proud of you for pushing it to the limit. Next time, more burpees….

Started with Disclaimer, then WU with 10 reps IC with SSH, Squats, LBC…..zzzz, bored again so jumped into 5 burpees OYO X 3 sets to start some mumble chatter. And then we began…

The Thang

Mosey around the parking lot in a circle/square shape and half way around did MTFs (Merkins To Failure)-do as many as possible to exhaustion/failure then rest X 20 seconds then repeat for total of 3 sets. While the first set for me was nothing to brag about, the 2nd and 3rd sets were something I plan to keep to my numbers to myself. We continued the mosey for almost another lap then did squats X 50 IC. This was a leg burner with early mumble chatter but no little girl whiny voice from the usual crowd, will have to address that next time.

We then continued the mosey around the school to the dumpster/bus area for review of 5 rules of F3 then partnered up with P1 doing running loop up few stairs, down ramp, over to the dumpster/jump on loading dock then down the ramp while P2 did sets of squats and flutter kicks. Original plan was 2 sets each but Stroganoff ordered a 3rd helping so we continued as requested.

Then we took a short mosey to the picnic tables…..short set of dips then……hip slappers-still my favorite and definitely a crowdpleaser. We did 15 IC, changed positions, 10 IC, changed positions again then 5 IC (not sure if numbers are correct). We moseyed from there to the Eye of the Storm/Art Thing for quick reminder of King/Queen/Jester. Then moseyed back to start for Mary X approx 5minutes then Pledge. Think there were 5 burpees OYO somewhere in there also but not sure then did pledge.

Ended with prayer requests, announcements, then naming of Wonder Woman (FNG) posting compliments of  Guinness-he was not present and believe there is a name for EHing someone but not posting with them but cannot recall.

Great job guys, think we had total of 30 men post today (I counted Stroganoff twice since he posted twice today) which is really great. Proud to be part of this group of men who are making a difference. Keep it up-find someone to EH this month (at least 1 or 2 this month) and get them here. Lot of guys need this.

until next time-Whoopee out

#Folsom Full BlockBuster

May 10, 2016 / / 0 Comments

12 of Folsom’s finest showed up in the gloom to face the Blockbuster. The pax had seen this before but it was a modified version. YHC felt it was time to give them the full experience. The pax didn’t back down and pushed through. Nice job fellas. YHC had only 5 coupons and the pax were informed if Sparky didn’t make we would have to modify. Thankfully he pulled in with the remaining coupons and the Blockbuster was saved. No FNG’s were present so there was a short disclaimer; this is U vs U, push yourself and modify as needed.

Warmup; SSH x 10 IC, CDD x 12 IC, LBC’s x 12 IC, Toysoldiers x 12 IC; Allen Tate came in hot so the Folsom pax have remaned the Monkey Humper- Allen Tate.

Thang; YHC explained to the Pax that we would complete 3 sets of 6 exercises with the block and run a 1/2 mile before and in between each set and at the end for a 2 mile total. Definitely got the mumble chatter going early. Exercises were curls x 10 IC, Squats x 10 IC, french curls x 10 IC, front raise x 10 IC, squat press x 10 SC, Good mornings x 10 IC (we will feel these tomorrow for sure. This took the whole time and maybe a few minutes more, sorry fellas.

Moleskin; Nice work by all Pax, the running was a little more than usual but was handled by Pax very well. Tclaps to Sparky and Garfield for pushing the Q, nice work men. Hope it wasn’t too much for you Medicine Woman after the dunk contest last night, wished I could of seen that. To the cyldesdales way to push the rock men. Gumby has the Q on Thursday, looking forward to it sir.

COT; Namorama; Prayer requests and announcements.

BOM; Sparky thanks for taking us out sir. As always an honor to lead you men. #DRP. Till the next one. AYE!

Memory Lane

May 10, 2016 / / 0 Comments

 

Disclaimer was given …then into the warmup

Warm-up:

SSH- 15 IC

Merkins – 10 IC

Squats- 10 IC

The Thang:

 

On your Six Gents….repeato of My VQ Abs workout ….this was horrible

In and Outs arms up- 25

Freddie Mercury’s arms up– 25 forward 25 Backward

Crunchy Frog – 25

Wide led Sit-ups – 25

Fifer Scissors ( slow count) – 25

Hip Rock and Raise- 25

Heels to the Heavens- 25

V-up/Roll-up – 25

At this point Billy Madison rolled in hot!…..

Oblique V-ups- 25 Right /25 Left

And 50 American Hammers legs up!

YHC forgot the Pledge after the warm up….so

Insert the Pledge….

Mosey to Hamburger Hill…..even more horrible

7 Hill Sprints- (down and back counts as 1)

Ok….recover…….that’s enough ….Mosey to the playground….more horribler

10 pull-ups

20 Merkins..

Rinse and repeat….

Mosey to the bathrooms for a 30 second wall sit 90 degrees …arms up/out/down and then up….Halleluiah its over

Mosey to the Flag

Announcements….

COT

Praises for the Cancer free report for Billy Madison’s  M  today! Prayers for f3_Olive and the entire Latini family for the loss of their 8 year old little girl…..Heartbroken over this….no words…..

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

It was an honor to lead today men!

Tool Time

Past Workouts

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