F3 Gastonia

Fitness, Fellowship, Faith

Month: July 2016 (Page 3 of 6)

Bears, Bricks, and Iron Hulks Oh My!

July 20, 2016 / / 0 Comments

First attempt at an afternoon Q.  On the drive over as I noticed 96 deg on the dash I though I had made a big mistake. Got there a little early to do some recon and get set up.

We had 10 strong on this hot afternoon for what would be a partner themed workout .

First the warm up

SSH, High Knees, Moroccan Night Club, Merkins

Mosey over to far side by the soccer fields.

HAs left a pile of bricks and some cones to get the beat down started.

First partner up and size matters.

Partner one runs left 20 yards  and out about 50 yards Partner 2 begins to bear crawl to the left. When 1 reaches far corner sprint diagonal across field to catch 2. when caught partner carry back to the start. Flip Flop and repeat.

Next 4 round are all performed with brick in each hand on both exercises

Round 1

American Hammer (200 per group) Karaoke to cone and back switch till 200 is reached

Pistol Squats (200 per group) Duck Walk to cone and back

Tricep Ext (200 per group) Apolo Ohno to cone and back

Bent over Fly (200) Bear Crawl no bricks to cone and back

Finish here with Iron Hulk cousin to Jack Web

with bricks 1Merkin/1air press ascending up to 10 (a lot harder than it looks)

Out of time we had a long mosey back to Flag for Pledge and COT.

Prayer Request  Scott Pasour and family, Jeff Payne , Our Country

As always it was a pleasure to lead. Defiantly much harder in the heat of the day. Big push from all to make it through. Thank you for the opportunity to lead.

 

insert clever title here

July 20, 2016 / / 0 Comments

weather: 72 degrees Fahrenheit/ clear sky

8 men ventured to Folsom this morning. pretty good turn out for Wednesday.  gomer brought an fng.  short disclaimer was given – let’s roll.

start with a little mosey to the lower parking lot. decided to keep the mosey going so we headed to the amphitheater for our warmups.

warmorama: arm circles for a minute, dying cockroaches x 20IC and hillbillys x 20IC.

the thang

25 quick donkey kicks to get the heart rate up. then we mosey to our Folsom hill.  bear crawl up, 25 mountain climbers, crawl bear down. repeat x 4.

mosey on over to the far concession stand.  ascending testicles, 40 lbc OYO, 5 burpees OYO.

short mosey to the parking lot beside the concession stand for four corners escalators. c1: merkins, c2: mountain climbers, c3: squats, c4: lbc. 5 burpees

mosey back to the amphitheater for pretzel crunches, lbc, burpees and a one bttw hold.

back to the launching point for ring of fire. high knees to the end of the parking lot, butt kickers back.  few minutes left, def leppard called CDD x 10IC, mary lou called 10 merkins and floyd closed us out with… 5 burpees OYO.  time.

COT, namearama, named the new guy, liberace.  no announcements, prayer requests: the pasour family with their loss, pray for this country.  BOM – yhc took us out.

great work today, men.  appreciate the opportunity to lead you fine people.  until next time.

Philippians 4:13

Huckleberry

Tool Whine

July 20, 2016 / / 0 Comments

Small group this morning to get the week started.

Started out with the normal disclaimer and Tool Time assured us there would be no whining this morning.

Warm Up

 

SSH, Imperial Walker, Moroccan night club (Tool Time Complained) Merkins

Mosey to far side of school to the line of buses for Zig Zag

Start at one end sprint to front and back pedal between repeating all the way down the line. At the end reverse and repeat.

Mosey out of school and up  hill (tool time complained) to bank at Top of road. Stop by the ATM for CASH. Crunch, arm taps, squats, Hip Slappers(tool time complained)

Mosey through neighborhood around and down a big hill. Q was making some of this up on the fly so (tool time complained)

At bottom of hill looked like a great place for backwards hill runs. At bottom backwards run up to light pole and than lunge down. (tool time complained) Repeat backwards run and than mosey over to entrance of school.

At bottom of big hill we grabbed 22 for 22 (Merkins)

Next run 1/4 way up hill and 5 Burpees OYO back to bottom

1/2 way up curb merkins up hill/ curb merkins down hill (tool time complained) back to bottom

All the way to the top for Dolly’s IC

Mosey back into Scholl. Stop for a quick round of Karaoke between some parking signs (tool time complained)

Out of time we finished with backwards run back for COT.

 

Prayers- T Square, Country, Law Enforcement

Always fun to lead. Yes,  most of this was made up on the fly this morning. Tool Time wasn’t as bad as maybe I am making it sound, but he did say no whining at the start. Its all in fun Tool Time.

 

Pre Blast – Sufferfest #CSAUP (Come Support An Unbelievable Project)

July 20, 2016 / / 2 Comments

Who: The PAX and all of the FNGs you can find to help the Dash Pax give it away.

What: Sufferfest is a CSAUP with a twist. The Dash Pax will be hosting an extended workout (90 minutes) that will be followed by participation in a benefit 5K. Think of this CSAUP as Come Support An Unbelievable Project. You will get a chance to experience a workout at a couple of our favorite AOs and enjoy a scenic tour as you stroll from location to location. You will travel to some of the great organizations that the Dash Pax support and where we give it away. We will finish up at the site for the start of the charity 5K. There will be plenty of time (30 minutes) to rehydrate, dehydrate, stretch and line up for the 5K. After the run you will be ready for coffeeteria and the party that is known as Shmedfest.

We are trying to secure shower facilities for those Pax that are coming from out of town and will certainly work with you so that you can de-stank before the party. Just let us know in the comments how many are coming so that we can make arrangements.

When: August 27th Launch at 0630

Where: Winston Salem, NC

Why: Shmedfest was started 11 years ago by one of the Dash Pax and his M to raise money for Crisis Control Ministry in Winston Salem. What started as a backyard party has grown into a major fundraiser, and great time for all those who attend. There will be food, music, beverages and lots of fellowship. Shmedfest will happen from 1600-2300 at Triad Park in Kernersville, NC. http://crisiscontrol.org/calendar-events/shmedfest/

So, in true F3 spirit, you have to earn your turns. Before you go to the party you need to experience Sufferfest. This event is perfect for all of you training for BRR and those of you that are just fighting the couch on a regular basis. This event will be 2.0 friendly with the longest run during the workout being 1.1 miles and all paces will be completing the charity run. In true F3 spirit we won’t leave anyone behind. That means that the fast ones can log extra miles coming back for us mere mortals and as always, it is you versus you. There is a money back guarantee that you will break a sweat during this event.

How: HC in the Comments section and contact YHC with any questions

Register for the 5K here
https://jonesracingcompany.webconnex.com/mission5k
Cost: The Sufferfest is the same price as a regular F3 workout, Free (unless you count your sweat equity). The 5K after the Boot Camp portion does have a registration fee and the money raised goes to the Rescue Mission and to a charity to provide shoes for those that are unable to afford them.

#TheStorm: The Deck Of Death

July 19, 2016 / / 0 Comments

11 PAX showed up for a round (plus) of The Deck Of Death.

I rolled in about 10 minutes early and got the weight room garage door open, got the cards set up, and then made my way to group.  Good mumble chatter early about the 2 county police officers that were in the parking lot and Spud locking his keys in the car.  Rough one for me today as I about had to pull a JoBu and rush to the facilities during the workout, but unlike JoBu I gutted it out and didn’t want to miss any of the workout.  Shout out to Rudolph for the motivation today during the workout.  He kept u at us today and I think we all needed and appreciated that.

And we begin:

WU: (In Cadence)

  • SSH x 15
  • LBC x 15
  • CDD x 15
  • Moroccan Night Clubs x 15

-Pledge Of Allegiance-

THE THANG:

Mosey to the weight room and circle around the DECK OF DEATH

  • Hearts= Burpees
  • Diamonds= Murkins
  • Spades= Squats
  • Clubs= CDD

Went through about 9/10 of the deck and then called an OMAHA and switched up a couple of the exercises

  • Hearts= JoBu’s aka Monkey Humpers
  • Diamonds= LBC
  • Spades= Squats
  • Clubs= CDD

At some point Spud excused himself to try and get his car unlocked….never did know if he got that figured out or not…whoops.

Finished the deck and got through about 1/5 of the deck the second time around and time ran out.

Mosey to where we started and circle up

  • SSH x 15
  • Moroccan Night Clubs x 15

COT:

Nameorama

Announcements: Need Qs… Thanks Mayor for stepping up next Tuesday for TheStorm

Prayers: Godfather, TSquare, Dr. Feelgood, and Country

Coffeeteria: 2 at Floyd And Blackies

 

Again enjoyed leading today!

-BA

Counting Parking Spaces

July 19, 2016 / / 0 Comments

Five warriors busted out of the fartsack for a good Tuesday morning beat down. Wait here comes an FNG in a sweet old school minivan………..nope, must be lost. I briefly describe that today’s workout will be mostly yoga and pilates, then Huckleberry mumbles something about Insanity or P90x? More chatter, woahh it’s 5:31, lets hit it

disclaimer

warmup

SSH x15 IC, Toy Soldiers x15 IC, LBC x15 IC mosey to the lower end of the lower parking lot. Hey, there’s the mystery truck guy! Not for long, we must have waken him up and there he goes.

tha thang

marked parking lots are awesome BTW! A version of 11s but we doin 8s.

bear crawl one parking space, 7 burpees; bear crawl 2 spaces, 6 burpees; mumble chatter…….you get the just, until bear crawl 7 spaces with 1 burpee. Run a lap around the parking lot for round 2. I think Dolph ran at least 3 laps waiting for us to finish. This time lunge walk the spaces with merkins down to 7 spaces and 1 merkin. Run a lap around the lot for round three. Imperial walkers and LBCs. Run a lap and ready for round 4. Army soldier walk spaces and squats the same ending with 7 and 1. More mumble chatter, something about feeling something burning. Anyway, run a lap for round 5, Omaha, let’s slow walk spaces with Good mornings. After all the thigh burns, duck walks were quickly modified. Yes, take another lap. Circle up for some prison merkin burpees x5, confusion chatter, I had just read up on this one last night, PAX yell demo. As YHC I should have counted my demo as 1, ouch. Mosey back to the upper lot and flag for the pledge. With time left, circle up for ring of Fire merkins 10 each then some hillbillies x15 IC, Freddy mercuries x15 IC. Sparky shouts “hey, learned a new one, Hyper Burpee” or something like that, mumble chatter during the demo, then Dolph brought out another extreme merkin that had PAX falling on their shoulders.

no new announcements, prayers as always for our families, our nation and its leaders. Lifting up Scott Pasours family and the officers families of the past shootings.

great work Men! Always an honor to Q!

2 Corinthians 5:20-21

Nothing Fancy

July 17, 2016 / / 0 Comments

Saturday brought 12 strong men out to Stowe Park for the 6th week of The Fighting Yank. When the clock struck 7am, YHC announced that he and Radar would lead a straight forward workout that would push each of us and make us stronger too.

Disclaimer

Pledge

Alabama Ass Kickers x18 IC

Morrocan Night Clubs x 20 IC

Seal Jacks x15 IC

Don Quixote x10 IC

Goofballs x15IC

Plank Jacks x15IC

After the warmup,Sargento called for a mosey and the PAX obliged. After about 100 yards YHC stopped the mosey so they didn’t miss the chance for short session of Monkey Humpers on the street corner. Plenty of mumble chatter followed for the rest of the mosey on the way to the first stage of the main event.

The Thang

In front of the middle school, Sargento announced a round of 11’s. On one end the PAX performed dips, then bear crawled to the other end for lunges. After this strong work and a couple of rounds of count offs to catch our breath, Radar announced a mosey down to the field behind the school.

Radar called out everyone’s favorite cartoon girl Dora 123! The PAX paired up for cumulative totals of 100 merkins, 200 LBCs and 300 squats. Partner 1 performed the exercises while partner 2 ran to the soccer goal near the other side of the field.

Next ,YHC gave instructions for the PAX to line up head to heel in the plank position for the Bear Crawl Inch Worm. Plenty of comedic mumble chatter and slow crawling for a while ended up in a merciful shout of a jail break.

On the other end of the field, Radar gave the order for the PAX to line up in a plank line for the Tunnel of Love. Throughout this exercise, there was mucho mumble chatter, flopping and general messing around until YHC ended the misery.

After a short mosey, the final exercise was announced. The Princess Tea Party is a round of Patty Cake Merkins x10 IC followed by the Partners Peoples Chair. The quality of the peoples chair and length of time was really questionable but still worth a try. Try something else next time.

One final mosey to the flag left time for some flutterkicks before time was called.

Great work today men! My guess is that with all the mumble chatter and joking that went around from the very beginning of the workout, you all had a good time! My hat goes off to Radar for stepping up and leading a great workout. Aye! We need more of that to keep this AO strong and growing.

was that Push the Rock or Lunge the Block

July 16, 2016 / / 0 Comments

Great start to the day with a strong 3rd F by Rudolph. The theme was Hospitality and what it means and how we need to do a better job of it.

As I listened to him I could only think the beat down planned was not going along with anything he was saying As the clock struck 8 it was time to get started. There was some early chatter about how some had seen me jump the fence and my truck was no where to be seen. We started with the warm up.

 

Morocan Knight Club

Imperial Walker

Flutter Kicks

SSH

 

Quick count off to insure we had an even number to get the party started. We started a mosey towards Grier Track. We stopped at flag pole for the Pledge and caught a quick set of Merkins.

 

a short Mosey up to the parking lot at Grier to find my truck. Each PAX found a partner and one got a big block and the other two small.

Mosey to the track to get started.

 

Round One

Lunge The Block

Partner 1 Lunge with  Big Block while Partner 2 takes a lap with small blocks over head as far as possible. Each time partners meet 5 merkins and switch places .Big block went via lunge 400 meters and little blocks mad it close to a mile on round one.

Round 2

Partner 1 bear crawls from one cone to next  (aprox 50 yards apart) Partner 2 sprints ahead to 2nd cone and does Dying cockroaches with small blocks till P2 arrives. Switch and repeat till next cone. Next cone Lunge x4 than Burpee repeat till next cone is reached. Rinse and repeat until lap is complete.

Round 3

Meet 50 yard line with all blocks. Break into groups of 4

Run to four corners with blocks.

Each corner was said exercise x25

once complete sprint on track count clockwise to next station .

  1. Bicep Curls
  2. Tricep Curls
  3. cling and press
  4. squat with blocks overhead

Running out of time ran back to parking lot with blocks and stacked in the truck so I wouldn’t have to. Had time for a quick

10 Burpees OYO.

most grabbed a water and headed back to Schiele for COT.

Bells had not rang yet so we finished with some dying cockroaches just for fun.

Number of prayer request and big a big praise from Da Vinci as his mothers surgery was a success. please see Bandit or Roscoe for info on toy drive in honor of F3 Olive’s daughter who passed away. see Bandit on collecting funds for donation to scholarship fund in honor of T-Squares daughter.

 

Today was what F3 is all about. We all knew it was going to suck and it was hot, but in the end we did it as a group and are a little better for it. Men pushing men both spiritually and physically.  And in the end a little bit of voul-en-told for Woodstock. Come out for his VQ next week. Thanks for the opportunity to get a little better.

 

Outhouse.

Downtown Beatdown

July 15, 2016 / / 0 Comments

As the PAX gathered Friday morning in the muggy gloom, an unnamed participant (it was WHOOPEE) suggested that instead of doing the workout this morning, it might be nice to just punt and have coffeeteria instead. Before the other 6 could be persuaded YHC figured we had better get started!

We started with the Pledge of Allegiance.

For our warm up we did the following…

SSH x20 IC
Low Slow Squats x20 IC
Toy Soldier (aka Horizontal Dying Cockroach, but without as much suck) x20 IC
Low Slow Don Quixote x 20 IC
Mericans x10 IC

All warmed up and ready to go, YHC took the PAX on a quick jog, stopping first at the car to pick up a larger than normal weinke. Actually a whiteboard, now formally known as the Wonkie. With lots of mumble chatter and references to Space Balls (I see your wonkie is as big as mine… ah yes, but does he know how to use it?).

The Thang…

To be completely transparent, I swiped this one from a recent CSPAN backblast. We continued our jog back to Main Ave and stopped at the Lieu de l’Art. With 12 exercises etched on the Wonkie, YHC explained we would complete the said exercises, then run up all levels of the parking deck, down the stairwell and circle back up at Lieu de l’Art and plank for the 6. (CSPANs version did a lap around the track instead – perhaps we’ll see this one again).

The following exercises were completed…

5 Burpees OYO
10 Mericans IC
20 Squats IC
30 CDD IC
40 SSH IC
50 LBC OYO
50 Calf Raises OYO
40 Seal Jacks IC
30 CDD IC
20 Squats IC
10 Mericans IC
5 Burpees OYO

At some point passed half way YHC changed the course to go up stairs first, and return down the parking deck. As the clock was running down quickly, we ran back to the Pavilion to complete the last 2 rounds at exactly 0615. Everyone pushed each other. We completed 440 reps and 3.5 miles of running in 45 minutes.

Keep T-Square’s and Stroganoff’s families in your prayers. Pray for our police officers and pray for our country.

As always it was an honor to lead a great group of HIM.

Bandit

10 Rounds but no TKO

July 14, 2016 / / 0 Comments

MOUNT MIDORIYAMA GASTONIA — Nine men arrived at the park where the temperature was hotter than the inside of a helldiver’s suit who is mining helium-3 on Mars.

For today’s event, it was all about doing three-minute rounds made famous by boxers around the world. In anticipation, I called up my buddy Pacquiao to join us and show us how it’s done. Unfortunately, he said he wouldn’t workout in temperature this hot for less than a million dollars. No agreed to that and we had to press on.

The event got started with a little warm up of arm circles, which led into arm circles plus high knees. Then to test the PAX coordination we reversed the circles and switched high knees for butt kickers. After that, a little side saddle hops and about have way increasing the speed till they became fairy jacks.

After that, it was TIME, for the MAIN EVENT of the EVENING! (bruce buffer voice) We had ten different stages with a little bit of everything. Each person picked their starting point, and it was all OYO. Each round ran for three minutes, followed thirty seconds where a PAX would scream out an exercise the group had to do. No resting!

It was an excellent time, the biggest mistake I made was having the stages spread out too far apart. This lead to not a lot of mumble chatter which always lightens the mood.

Warmup

  • 20 Seconds of Arm Circles, then added high knees, then reverse circles, then butt kickers.
  • 15 Side Straddle Hops IC

PLEDGE

Thang

Three minutes. Ten stations.

Each PAX picked a starting number and after three minutes continued to the next number. Although some had trouble knowing what came after five. cough cough.

  • #1. 30 Toe touches on the curb. 30 Calf raises (repeat)
  • #2. 10 Merkins, 20 LBC’s (repeat)
  • #3. 10 Mule Kicks, Bear Crawl over, Crab walk back. (repeat)
  • #4. 20 Squats, 40 wall taps (repeat)
  • #5. Lunge for three minutes. (ouch)
  • #6. Plank and hold until you can’t. Then 10 side straddle hops (repeat)
  • #7. 20 High knees, 20 Butt kickers (repeat)
  • #8. 20 Decline Merkins, 20 Tricep Dips (Repeat)
  • #9. Jump rope until you mess up. Then a burpee. Then back to jump rope.
  • #10. ABC’s holding basketball with feet.

We finished off with one minute to spare and added more side saddle hops for good measure.

A short list of announcements and then joined for the COT.

Thank you all for coming out and braving the heat!

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