Month: June 2016 (Page 4 of 5)

We had a great day in the GasHouse-2 new AOs starting today so our numbers were a solid 10 (I miscounted, sorry Bandit) with 6 of them at the 3rd F just before discussing ACCOUNTABILITY.

WU: SSH X 10 then short mosey to include regular, butt kickers, high knees, side shuffle L and side shuffle R, and karaoke then the real WU including SSH, Merkins, LBCs, Moroccan Night Clubs con La Cucaracha then 13 Burpees (pay tribute to the 100 days of Burpees from another AO outside GasHouse that I cannot recall) then mosey to the flag for the Pledge.

The Thang:

Mosey to the track for 4 corners (yes, this track has corners). Start with She Hate Me (10 lunges each leg, 10 burps, 10 merkins) then mosey to next corner and plank until the arrives and I give the recover sign which may have been after the 6 arrived….yes, Feelgood, I do care that everyone arrives but just needed a little more sleep before moving on. We did 4 cycles of this (1 at each corner) then moseyed to the church parking lot for some partner work.

At the base of the stairs we partnered up and P1 did exercise while P2 ran up the stairs (yes, hit every step) then swapparoo with partner. The exercises included Monkey Humpers, Scorpion Dry Docks, and Flutter Kicks. I think the Pax were messing with me asking so many questions and needing demo of exercises…..may have been confusing in my presentation so will give them the benefit of the doubt…..

Next we met Jack Webb-props to Spud who knew who he was so instead of 10 we did 9 reps max. I love Jack Webb (almost as much as hip slappers)-I admit it. Don’t tell my M. She just won’t get it. Think I will be doing these more so may need to practice a bit at home in your spare time-just sayin’

Next we moseyed back to the track after saying goodbye to Madoff-dad responsibilities-great work showing up and putting in time when you were limited. Could easily have fart-sacked. We took a few detour short cuts on the way back just to make up for the demos mentioned above with the stairs exercises. On arrival to the track we jumped straight into more She Hate Me for another circle around our square track.

We then moseyed over to the other stairs by the track for some more partner work with stairs and donkey kicks/flutter kicks to burn some more time then moseyed back to the flag for some wall sits of various time durations with 10 second breaks. While sitting on the wall, Spud entertained us with some Lewis Grizzard humor-What’s the difference between being naked and neked? What?? (you ask in unison). Naked is being caught with no clothes on. Neked is being caught with no clothes on and being up to something no good. Now you know……was much funnier when he told it after my legs went numb during wall sits.

We then started to mosey back to start but I pulled an Omaha and we ran up the hill towards the track and turned around to finish with a mosey to start with Spud trying to EH a friend (was that his father) at the very end.

We finished with announcements (new AO start X 2 today), discussed Advisory Board morphing into 2nd F type event with all welcome, F3 Dads events in Charlotte and upcoming in GasHouse later in July-check with JK2- then closed with a quick prayer.

Great start to the day guys-really enjoyed the 3rd F early before the workout. Thanks for the opportunity.

Whoopee

BA and I have been MIA from F3 workouts since the first few weeks of our softball season. Long days and late nights kept us in the #fartsack as late as possible, but now that our season is over and the school year is coming to an end, we figured it was about to rejoin to group and what better way to do it than with a co-Q at #GasHouse featuring everyone’s favorite coupon, cinder blocks.

After the disclaimer – again, forgive me if I didn’t make all the major points, it’s been a while – a mosey to the flag at the front of the museum for the pledge, and a promise of NO UPPER BODY EXERCISES, it was time for the Warm-Up…

Warm-Up

• Side-Straddle Hop x15 (In-Cadence)
• Merkin x15 (In-Cadence)
• Little Baby Crunch x15 (In-Cadence)
• Don Quixote x15 (In-Cadence)
• Moroccan Night Clubs x50 (In-Cadence)
• Neckies (Chin to Chest) x25 (In-Cadence)
• Neckies (Right Ear to Right Shoulder) x10 (In-Cadence)
• Neckies (Left Ear to Left Shoulder) x10 (In-Cadence)

For the next part of the beatdown, BA lead the PAX to the cinder block garden he had planted beside his truck before the work out started. It was time to partner-up and pick up one block per group. After moseying into the nature trail, the beatdown continued as follows:

• 300 Chest Press – P1 completes exercise while P2 runs to the bottom of the hill and does 5 LBC’s and runs back up the hill to switch with P1 – counting was on aggregate.
• While waiting for the SIX, several PAX planked, switching between regular and raised arms/legs. At the very end of this exercise, the PAX did 25 Prayer Squats In-Cadence.
• All PAX mosey to the bottom of the hill.
• 250 Bicep Curls – P1 completes exercise while P2 runs to the top of the hill and does 5 Carolina Dry Docks and runs back down the hill to switch with P1 – counting on aggregate.
• 200 French Curls – P1 completes exercise while P2 runs around the barn and does 5 Squats before returning to P1 to switch – counting on aggregate.
• 100 Weighted Squats – P1 completes exercise while P2 runs around the barn and does 5 Side-Straddle Hops before returning to P1 to switch – counting on aggregate
• 50 Blockies – P1 completes exercise while P2 runs to opposite bridge and does 5 Carolina Dry Docks and runs back to P1 to switch – counting on aggregate.

With about ten minutes to spare, the PAX gathered their blocks and their pride, and moseyed up the hill to return the cinder blocks to BA’s truck. There was about five minutes left at this point, and Godfather decided the best course of action would be to do some Mary; however, having grown accustomed to the shade of the nature trail, Godfather suggested moving the PAX to the shaded portion of the parking lot.

Last-Minute Mary

• Freddie Mercury x15 (In-Cadence)
• Hello Dolly x15 (In-Cadence)
• Homer to Marge x2 minutes
• With about a minute to spare and thanks in-part to Dolph, there was just enough time for 5 Burpees OYO.

BA and Godfather’s comeback tour ended with the normal COT: Name-o-Rama (no FNG’s), Announcements (F3 Belmont kicks off this Saturday, June 11 at Stowe Park), Prayer Requests, and a Prayer. There was great attendance at Panera for Coffeeteria, and even though Bandit tried to steal Godfather’s seat (pun intended), it was a good breakfast for all.

On a personal note, it’s good to be back among the PAX and I like forward to getting back into things. I’ll be getting married next Saturday, June 18 and then I’ll be in the Dominican Republic for my honeymoon, but I’ll be back strong after that. It was a pleasure to lead!

-El Padrino aka Godfather aka Mr. 25-year-old Stamina