Fitness, Fellowship, Faith

Month: October 2016 (Page 3 of 5)

Parking Lot Race

3 Men showed up in the gloom. Light crowd but we got the work in. We started with the pledge and rolled into the warmup. SSH x 10, Mericans x 10, squats x 10, CDD x 10, LBC x 10. Mosey to lower parking lot.

YHC picked approx. middle of the spaces and numbered 6 spaces with 10, 20, 30, 40, 50, 60.

10 Burpees run to end of parking spaces and bear crawl to other side of spaces, run to end of spaces, bear crawl across the short end and run. Back to middle spaces and complete 20 mericans and run, bear crawl, run, bear crawl, run. Back to middle for 30 CDD’s and run, bear crawl, run, bear crawl, run. Back to middle spaces for 40 squats, R, BC, R, BC, R. Back to middle spaces for 50 SSH, R, BC, R, BC, R. Back to middle spaces for 60 LBC’s. R, BC,R, BC, R. Rinse and repeat.

Nice work Huckleberry and Mary Lou as we discussed the several fartsackers. We tracked about 2 miles. #DRP

BOM; Prayer requests, no need to namorama. Huckleberry took us out. An honor men.

Bag of Abs

Dealers choice today was the bag of abs and sounds of pain.  One bag contained a slew of exercises ranging from contra burpies to telling a joke. The other bag contained the number of reps or time intervals to preform chosen exercises.  For example, one Pax pulled crab cakes and the other tag pulled was 1 minute.  That equals 1 minute of crab cakes, accompanied by sounds of pain followed by smells of pain followed by sounds of gagging.  A better way to start a Friday I think not.

Warm Up
merkins x 10 cadence
perter parker  x 10 cadence
werkins  x 10 cadence
lbc  x 10 cadence
the squat x 20 cadence

Teenie tiny run around several city blocks back to the trunk of brick and mortar. Bricks always help. All following exercises were performed with bricks.

Here’s a rundown on the exercises:
Flutterkicks, merkins, burpies, bear crawl inch worm, crab cakes, bobby hurly, mountain climbers, plank jacks, burpie shoulder press, canoes, count off, tell a joke, squats, freddy mercury and a few more.

Time interval range:
30 sec & 1 minute

Reps range:
15 reps, 30 reps, 40 reps

Mary showed up for 2 minutes then ran away in defeat.

Special call out to 40 seconds of Bobby Hurly, Circle of Bear Crawl Inch Worm, and Contra Burpies.

Good group today, really into the workout & great attitudes.  Can’t ask for a better bunch.

 

The neglected bottom half

7 including myself showed up on this Thursday for another workout . Weather was great a little cooler than where used to. Despite so many on IR  I felt we needed a little  more work on the lower half,. at least that was the plan.

Warm up

_SSH    15 ic

Imperial walkers    15 ic

Don  Quixote       15

Lets Do This……..

Mosey to playground for pullups and squats  5 pull 15 squats

Mosey to hill at pond for 11’s    LBC’S  at bottom  Burpies  at top

 

Mosey to stairs for some calf raises 5 on each step x 2,

 

Mosey to bleachers for  step ups  did 30 or so? Then did some

single leg squats…..

Announcements:CSAUP, NOMADS meet at eastridge mall at 5:30 sat

Prayer request:  Floppy Disk’s wife ,all on IR, and special one to those that need to get back out there you know who you are.

It is always awesome to be out here getting stronger but not always easy to share that with those around us . I hope others  can see us getting stronger and not just on the outside

 

Mary is Pissed…

Okay, so like, you guys are so, so mean. I mean really mean to me and all my sisters. At the end of all your little workouts is supposed to be my time – you know Mary! But you always spend all your precious workouts doing the thang and lately I’m not even getting one minute, let alone six. The only one that seems to love me is Tool Time and honestly he freaks me out a little. But he does love a good core work and at this point I’ll take what I can get. But for all you other meanies, you better not forget about me and my sisters at Alpha Beta Sigma. We might not be as pretty as the Betas (burpee) or sexy as the Mu’s (merkins) but we are the ones that will shape up those nasty beer bellies of yours so you better pay us attention.

Hugs – Mary, ABS Athletic Director

Warm-Up

  • Imperial Walker IC x 10
  • LBC’s IC x 10
  • American Hammer IC x 10
  • Merkin IC x 10

Pledge

We moseyed into the dark of morning along Neal Hawkins at a moderate pace. Odd how only a few weeks ago this time of day was a sauna and now we have to add layers and see the huffs from our gasps evaporate as we blazed a trail toward the baseball field concession stand. YHC provided a quick demo of the five core exercises in the set:

  • Homer/Marge/Reach for Maggie
  • Flutter Kicks IC x 20
  • Dry Dock Crabs IC x 20
  • Freddie Mercury IC x 20
  • Burpees OYO x 10
  • Run to the end of the sidewalk and return.

As I stated in the brief disclaimer before the warm-up, I’m not expert, just an idiot with some suggestions; but in my experience, the key to good core burn is changing the positions from back to plank to six, all with different exercises. Today’s workout was designed to do that. I added the “reach for Maggie” that while the PAX legs are vertical, take both hands to reach toward your toes. The third one was swiped off the new exercise list and I encourage you to give it a try and include in your next Q. Get in CDD position. First count is to exchange positions of your right hand and left foot, so they cross in the middle; return to position is two; third had left hand and right foot exchange positions, then returning for the first rep. See how many reps you can do before the burn spreads like a bad diablo sammich. The mumble chatter started, happily hearing more groans when burpees were announced. They are always a crowd favorite. We went for another round with 5 less reps of flutters and 10 less reps of dry dock crabs.

Mosey to Field 4 and one thing was clear it is dark as a monkey’s ass on that side of the AO. It’s also wet. QIC made a mental note for future sessions to stay toward the light. So we managed to run the Four Corners with more ab work. We went two rounds. We did Knee Taps in standard plank due to the wet ground. Probably should have increased the reps to get more burn – Mary was shaking her head saying “wussies.”

  1. Plank-jacks x 10
  2. Crunchy frog x 15
  3. Burps x 20
  4. Knee taps x 25

We migrated toward the hill with intentions to use it in the running portion of Dora 1-2-3. The jagged terrain of the hill is bad enough if you can see it. Our problem was we couldn’t see anything and YHC quickly Omahaed, opting for a run to the far light pole and back. We split nicely into three groups and did an aggregate of:

  • Merkins x 60
  • WW I Sit Ups x 90 (fun in the cold, wet grass)
  • Jingle Balls x 120

Once completed my watch said 6:13. I checked my Weinke and sighed that my last pain station of six more core challenges at the picnic shelter would not be achieved on this effort, even though the PAX might have been willing. I pictured Mary, arms folded, shaking her head. So I didn’t get to put the cream on top of the cake. But just like my senior prom date said, ‘next time, we’ll go all the way, I promise;)’

We moseyed toward the snowcone palace, breaking the lengthy return with 10 LBD’s IC along the curb.

Announcements: CSAUP November 11-12; CSAUP T-shirts available via MudGear until 10/19.

Prayer Requests: Praise for Sledg-o-matic’s father’s successful surgery; we lifted up Easy Rider’s aunt that recently passed; Also Easy Rider’s friend’s daughter – Trinity fighting cancer.

Moleskin:

If your reading to this point, you either skipped ahead to the workout or indulged my “story” about Mary’s lack of attention. It was a fun workout to attack our cores the entire time which went by way to fast. It won’t be too long before Mary is Pissed Again finds its way to an edited Weinke. It was a good group that pushed through. Sledge-o-matic is becoming a regular at multiple venues. Linus made a mid-week return. I have heard some preliminary plans for his upcoming GasHouse Q on 10/29 – that will be one you will not want to miss. Make sure to keep Mary on your good side – she can be a bee-atch if she doesn’t get any love.

BOMBS and Bricks

11 PAX and my 2.0 came for a workout in absolutely beautiful weather. Sunny and 70 degrees. I was concerned to hear before the workout that at least half of the men there had some sort of injury that would prevent them from doing one exercise or the other. I even heard the term “merkin elbow” used. I assured everyone there would be no running, no merkins, and no squats, well maybe just a few.

Warmup:

SSH x 15IC

Don Quixote x 15IC

Imperial Walkers x 15IC

Merkins x 5IC

LBC’s x 5IC

Squats x 5IC

Lets mosey,

Slow jog to the soccer field where we will do BOMBS.

Partner up, 1 man runs to the other side of the soccer field while the other exercises, counted in aggregate.

B  Burpies x50

O  Overhead claps x 100

M  Merkins x150

B   Bigboy situps x200

S  Squats x250

Mosey back to the flags, the regular shovel flag as well as the ghost flag, for the Pledge.

Everyone grab 2 bricks from the back of the Jeep and lets mosey to the back of the parking lot.

9 parking spaces, each with a exercise written in chalk in it.

CDD x20, brick shoulder press (1 minute), werkins x 20, brick flys (1 minute), MNC’s x 20, brick straight arm raises (1 minute), military merkins x 20, brick triceps (1 minute), merkins x 20, brick curls (1 minute)

Times up.

Somehow we managed to run 2 miles throughout the workout as well.

Announcements: CSAUP, Nomads meeting at 5:30 at the mall

Prayer requests: Floppy Disk’s wife, hurricane victims

It was an honor to lead, I look forward to next time

 

 

 

 

BackBlast- #TheStorm: And the next exercise is the Moroccan Night Club….

7 PAX showed up for a shoulder beat down by BA.

I picked up the Q last night when I realized nobody was scheduled to Q.  I was hesitant as the temperature is starting to drop in the mornings, but we all know that when it rains or starts to get cold that I prefer to be inside (garage door to weight room was open so technically it is outside)  When quickly planning the workout I know that I wanted to concentrate on running…. NOT…. we worked on shoulders.

 

WU:

  • Cheetahs don’t stretch when they hunt so we didn’t either.

-Pledge Of Allegiance-

THE THANG:

Mosey To Weight Room

Shoulders and Such…

  • 10 SSH
  • 15 Moroccan Nightclubs
  • 10 Merkins
  • 15 LBC
  • Farmer’s Daughter (walking in a circle while holding 2 weights)
  • 25 Moroccan Nightclubs
  • Roxanne (push ups and plank jacks)
  • 25 Moroccan Nightclubs
  • 25 LBC
  • 25 Moroccan Nightclubs
  • Sally (squats)
  • 25 Moroccan Nightclubs
  • Bodies Hit The Floor (Push ups and Donkey Kicks)
  • 25 Moroccan Nightclubs
  • Sail (Hold 2.5 lb straight out for the entire song/every time you drop you owe 5 LBC at end)
  • 25 Moroccan Nightclubs
  • Neckies aka Roxburys (25 up, 25 right, 25 left)
  • 25 Moroccan Nightclubs
  • Sally (Upright Row with weight)
  • 25 Moroccan Nightclubs

Mosey back to where we began

COT:

Nameorama

Announcements: Sign Up For CSAUP

Prayers

Coffeeteria: 2 at Floyd and Blackies in Cramerton

 

I am not sure what the record is for Moroccan Nightclubs in one workout, but I feel we may have set the bar.  I enjoyed it this morning and hope everyone has trouble lifting their coffee today.

-BA

 

Moving On

Warm Up

  • SSH x 20 IC
  • Squat x 20 IC
  • Toy Soldier x 15 IC
  • LBC x 15 IC
  • Don Quixote x 10 IC
  • Mericans x 10 IC

Pledge

Shoulder Work

Mosey through parking lot to the wall on Dr. Martin Luther King Jr. Way for some upside down shoulder work…

  • Hip Slappers x 10 IC
  • Donkey Kicks x 10 IC

Rinse and Repeat

Core Work

Next we mosey to the parking deck and out the back to the parking lot for some 4 corners work. First round was IC…

  • Dying Cockroach x 20
  • LBC x 20
  • American Hammer x 20
  • Mountain Climbers x 20

Rinse and repeat (3 more rounds), this time OYO. Plank and wait for the six (YHC) after each cycle. In between rounds we also got in some Monkey Humpers just for fun.

Legs and Shoulders (again)

After a short mosey back to La Place De Art, we grabbed some benches (or steps, or whatever we could find) for some leg and shoulder work…

  • Step Ups x 30 IC
  • Arm Squats (fka Dips) x 15 IC
  • Rinse and repeat (3 rounds total)

More Core

After the last sprint back to the pavillion, we finished off with 7 Minutes of Mary. Everyone gave some, some gave all!  This was some of YHC’s regular routine today.  Just not much rest in between the work.  Like to keep moving to keep that thumper pumpin!  Great work everyone!

Announcements

  • The Climb (Gastonia’s first CSAUP event) coming up November 11-12. Make sure you sign up. All the cool kids will be there. Dredd will be guest speaker on Friday night.
  • Look for updates on Operation Sweet Tooth, a toy drive in memory of Olive’s daughter Sweeth Tooth. We will have a collection day early in December.
  • Whoopee will be hosting holiday party on January 7. Mark it on your calendar today
  • Advisory Board will be Oct 30.

Great weather these days. Sure, its been a bit cool, but this is a welcome change from this last hot summer. Great to see everyone. Appreciate the opportunity to lead!

Aye!

2016 Charlotte Marathon and Half Marathon Pre-Blast ** UPDATED w/DISCOUNT CODE

** Note: This pre-blast was posted last month, but I think several missed it. Also, after a little back-and-forth with the race director, we were provided with a discount code for 10% off, for anyone who hasn’t already registered. Use: $ubwayBonk (oh wait, that was a previous discount code); instead, use: MAF4Life (no, that won’t work for this, either, slow pokes); for real, use this super-hard to remember code to grab yours: “F3” Also, let MMOB know if you are running. He’s a race ambassador, which means he gets a shirt that says he’s an ambassador. **

The following is a transcript of an actual text message conversation:

Unnamed Pax: Dude, we need you to write a sick pre-blast for the 2016 Charlotte Marathon/Half-Marathon (formerly Thunderroad Marathon).

Matlock: Umm, ok, how do I write a pre-blast for a public race? Do I just paste a link to the race site?

Unnamed Pax: No. << includes link to Freeloader’s 2014 Thunderroad pre-blast >>

Matlock: Oh, Ok, so I need to post the link AND list the instructions to register?

Unnamed Pax: Yes, but … << includes link to Uncle’s 2015 Thunderroad pre-blast >>

Matlock: Got it. So, I also need to post the link to Material Girl’s testimony/recap from 2013 for inspiration?

Unnamed Pax: Basically, and a Coachloader or MountainFishwrap-style whimsical and definitely nonsensical story of fiction without a plot helps it pop. Also, make sure you don’t do this. << includes link to Subway’s BRR pre-blast >>

Matlock: Challenge accepted under one condition, 20/20 has to proofread and spreadsheet anything I need. Basically, you need to force him to be my co-assistant-Q.

Unnamed Pax: I’ll work on him. Bathroom humor and challenges of manhood usually do the trick. Stay tuned.

So, I started digging in and reading the various recaps and comments from the pax from past Thunderroad races. Damn, you guys are encouraging and inspiring … here is a representative sample:

  • “Without doubt, this was the most difficult physical thing I’ve ever done, by far. And definitely the most rewarding. The training, tips, support, running partners and in-race support from F3 made this possible, and race day was a unique and special experience.”
  • “Never would have gone for the full without the training and support that F3 has brought to the table.”
  • “Thanks for waiting for me while I dropped a deuce in the lady’s front yard on mile 6.”
  • “The best part was spending time at the finish together and seeing the effort expended by the pax, and the feeling of accomplishment that we all shared.”
  • “We train ourselves to make the impossible seem possible.”
  • “Does Dredd ever shut up?” … “Never.”

So, I guess this thing does need its own pre-blast. But, why did I accept the challenge to Co-Q? Because I didn’t even know F3 existed the last time I ran this race. Today, the men of F3 are pushing me to shave 4 minutes off my last year’s PR (1:34) to run my first sub 1:30 half. The training and support this group provides is flat out amazing. It’s this group that will help me—and many others—get across the finish line and accomplish something special.

To those already signed up, join the F3 team and use the comments sections on this post to let us know who else is running and throw out a goal time to help us keep you accountable. To those thinking about running it, read the linked posts above and use this group as a way to help you crush this thing.

Sign up for the race, here. Instructions: follow the on-screen instructions. Please note, there is an F3Nation team, which you can join when you sign up. Not sure what that really does for us, but hey why not (also there’s a random “Katherine H.” in this group, which is confusing).

We’ll get another update out closer to the race with any planned meet ups or organized gatherings. Until then, get your 6 to SIB, Sweet 6, 8@8, and Richie. 20/20 has the 8@8 Q for October and will be pre-blasting optional tempo workouts for your benefit. You know, co-assistant-Q stuff.

Kisses and well wishes,

Matlock

this is stupid

5 men braved the weather and take their DRP. no fngs, 0630 hits and it’s time to clock in.

weather: 64 degrees, rainy and wet.

warmups: cdd x 20, squats x 10 and toy soldiers x 15 all IC

quick mosey to the nearest turd shack for 25 donkey kicks and 25 plank jacks. rinse and repeat.

mosey to the building nearest to the highway for 50 plank squat and 50 merkins.  it was during the plank jacks that yhc heard “this is stupid” for the first time.  side note: pizza man was doing mike tyson instead of just planks; contributing to the suck.

mosey across the highway to the walmart parking lot for 75 morracan nightclubs and 75 calf raises.  during the start of the calf raises, roadie mentions this would be better on the curb.  so we moved and started over.  more mumble chatter about stupidness.  rinse and repeat.

mosey back to the building nearest the highway to repeat the 50 merkins and plank squats. more mumble chatter.

mosey to the turd shack for 100 lbc and 100 flutter kicks.  repeat with 100 lbc and 100 rosalitas.  more stupid mumble chatter.

mosey to the amphitheater for some rocky balboas, dips, derkins, incline merkins.  we tried a new variation of ring of fire. all held BTTW and one by one the pax bear crawled to the end of the amphitheater.  stupid.  we repeated but this time adding 5 burpees at the end of the amphitheater.   more mumble chatter.   ten merkin ring of fire.

mosey back to the launching point for the pledge and 22 merkins to honor our vets.  TIME

COT – announcements: CSAUP. prayer requests: hampton family, each other, YHC’s co-worker, our brothers on the IR.

BOM: yhc took us out.

always an honor to be amongst you men.  until next time.

philippians 4:13

huckleberry

Hurricanes and Stuff

Everybody knew it would be a mess for today’s workout. Despite nonstop rain and wind, 8 strong men still made it out in the gloom this Saturday morning. On top of that, most of them got a run in before the workout. They can’t be stopped! To top it off, an FNG posted in this crap, that guy means business!

With the FNG present, a full disclaimer was given for his benefit. YHC also told the PAX that he’d done his best to put together a hurricane/beach/weather/water workout. We’ll see…

Warm Up: Sun Gods x15 IC, Doggie Paddles x10 IC, CDD x15 IC, Air Squared x15 IC

Mosey to the parking lot behind the old town jail for the Crab Platter (name to be approved later). In a triangle pattern, the PAX would perform 15 Crab Cakes IC, Crab Walk to the next corner for 15 Crab Humpers IC (chuckles abound). Crab Walk to the last corner for 15 Crab Jacks IC. Delicious!!!

Mosey from there up main street to the new parking lot at Nellie’s for the BLIMPS (related to weather balloons, that’s my story at least). Here the PAX would complete 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks and 30 Squats all OYO and then plank for the 6.

Mosey down the road to the alley where Rivermen Brewing will reside hopefully soon so we can exercise some 12 ounce curls in a 2nd F fashion.

It’s time for the Hurricane Hoedown!!! This is an IC countdown routine of several varieties of flutterkicks (Stroganoff would love it). Starting with a round of 7 IC, the PAX would perform Seated Flutterkicks, then Hands Behind Flutters, then Reclined Flutters, then regular Flutters and finally LBC Flutters (the worst!). We counted down from 7 to 1 for a total or 28 of each variation, BRUTAL. The best part was in our last few sets, the postal carriers loading up their trucks for the day’s work started chanting us on in cadence to the end of the routine and then on our way back out the alley. AYE!!!

From there we moseyed around the corner to the parking lot of Walk Run for a the WASH (cause we were dirty). Here the PAX paired up and would complete in aggregate 100 Werkins, 100 American Hammers, 200 Step Ups and 200 Hillbillies. While partner 1 did the exercises the other went out and back doing Fiddler Crabs, then Bear Crawl, Lunges and maybe something else, I can’t remember. The FNG was feeling the effects of the workout now and was doing everything he could to keep his Merlot down and he did. Atta boy! By the end of this YHC was smoked so we took a slow fellowship mosey across the street.

The last stop was to study the effect of Global Warming on our bodies! The PAX would hold the Al Gore for 60 seconds then switch to do 15 dips IC. Back to the Al Gore for 30 seconds and a finale of 15 Monkey Humpers IC for the passing traffic. Mosey back down the street where we’d started.

Namorama, welcome Jim Cantore! YHC was called out the after making the obligatory statement of “Tell us about yourself” and I then went off that script and threw out the obvious need to call him Jim Cantore of the Weather Channel since his first post was in a hurricane. YHC accepts the responsibility for this move but with a majority vote, the name stood. Q’s call, right?

Prayer requests: All those dealing with the hurricane. I can’t remember the rest. Sorry.

It was a unusual day and I appreciate all the hard work out there today men. You make it easier to come out here on days like this!
AYE!!!

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