F3 Gastonia

Fitness, Fellowship, Faith

Month: November 2016 (Page 3 of 4)

looked better on paper

November 17, 2016 / / 0 Comments

8 men entered the midoriyama gloom.  luckily, 8 men exited as well. it still feels weird calling it the gloom at midoriyama. temperature was perfect.  as 17:30 hit, it was time to clock in.

i’m an idiot and you’re an idiot.  i am definitely not a professional.  modify as needed.

warmups: sdd x 10IC each leg, toy soldiers x 15IC and flutter kicks x 15IC.

we then went for a mosey to one of the turd shacks.  stopped and did 25 donkey kicks and 25 plank jacks.  rinse and repeat.  we then all got BTTW and held it while one by one, each would bear crawl out a bit to do 5 burpees and sprint back.  serious mumble chatter here.

another mosey and stopped for 50 merkins and 50 plank squats.  repeat with 50 cdd and 50 squats.

another mosey for 75 moroccan nightclubs and 75 curb calf raises.  rinse and repeat

another mosey for 100 mountain climbers and 100 lbc.  rinse and repeat.

mosey the turd shack closet to the launching point for a quick set of ascending testicles.

mosey (walk) back to the start and circle for people’s choice x 10 each.  tool time = springy merkin hoppy things. ash pond = American hammers.  oompa loompa = scorpion twerks. def leppard = hillbillies. blart = burpees. yhc = 8 count body builders.  slaw = shh.  freight = sumo squats.

we closed it out with 22 merkins for the vets and the pledge.  TIME. (well, little over). sorry guys.

COT announcements: freight’s health is better.  floppy’s m is recovering nicely. prayer request: tool time’s job.  BOM: yhc took us out.

really nice job, men.  appreciate the opportunity to q and i appreciate the mumble chatter.  thank you all for the push. until next time.

Philippians 4:13

Huckleberry

An Intimate Workout For Two

November 17, 2016 / / 0 Comments

Its been a crazy few months for me, with injuries, sickness, a pretty intense travel schedule for work, which all boils down to, I haven’t posted in a while and I haven’t Q’d in even longer.  I woke up this morning excited to lead, and as I was driving to Cramerton, I was thinking of the huge crowds waiting for my return after such a long absence.  I was thinking 15 maybe 20 PAX who have missed out on a solid Fresh Prince led workout since August would be excited to get out in the Gloom and Push The Rock.  As I came around the corner and into the parking lot I could see the crowd and I was really getting excited, only to find out those are a bunch of fools paying for an overpriced Boot Camp.  Thinking maybe today wasn’t Thursday or maybe my clock was wrong and I’m just at the wrong place at the wrong time… but no it was the right day, and was the right time, but still only 2 PAX were at Goat Island and I was one of them.  That being said… huge shoutout to Edison for fighting the fartsack and making it out this morning.   Well enough of my crying lets get into it…

Warm Up :

SSH – 15 IC

Don Quixote – 15 IC

LBC – 15 IC

Merkins – 15 IC

Pledge

The Thang : 

I had planned to do a lot of partner work today but quick audible to Corners around the main square to 100

Corner 1 – 10 Burpees

Corner 2 – 20 Crunchy Frogs

Corner 3 – 30 Peter Parkers

Corner 4 – 40 Dips

Corner 5 – 50 LBC

Corner 6 – 60 Flutter Kicks

Corner 7 – 70 Squats

Corner 8 – 80 Moroccan Night Clubs

Corner 9 – 90 Rocky Balboa’s

Corner 10 – 100 Mountain Climbers

Next we mosey’d to the starting parking lot for 11’s of WW1’s and Merkins

After this we had 5 minutes left so we Mary’d

Flutter Kicks – 20 IC

Freddy Mercury’s – 20 IC

There were not announcements and we finished with Prayer

Moleskin

While the turnout wasn’t great,  the one on one was a great way to get to know Edison better.   I like to think we got a personal trainer session in that most hollywood types would spend thousands of dollars on for free, and I like free.   Great work today and I’m excited to be back and posting again, its been missed!

A Little Bit of 4 Corners

November 16, 2016 / / 0 Comments

to start off with, I have to apologize that I never got the BB posted from Oct. 27. Honest overlook, and I can’t find my Weinke. Sorry Folsom guys, it won’t happen again.

Looks like 4 loyal PAX decided to relieve themselves of the fartsack to face the gloom with brisk cold air and an overwhelming dose of wild fire smoke lingering around the AO area. It’s a reminder of just how bad our friends in the foothills are struggling with this terrible situation. Praying for a fast containment! Ok, somebody is rolling in hot, not just hot, smokin. And it’s Gomer……after almost taking out several pear trees and the monkey bars, he exits his vehicle in like fashion prior to a complete stop with shorts and boots. Man, what a spectacular entry, ok it’s 5:30, get to business.

warmorama

SSH x15 IC, Imperial Walker x15 IC, Cherry pickers(cotton pickers?) x15 IC

pledge…….to the invisible flag, due to the AO flag having fartsack issues itself?

Thang

Long mosey down around the lower parking and back up the hill to arrive at the tennis courts. Line up for Burpee Dans, lung walk 4 steps followed by 1 burpee the entire length of the 6 courts. Mumble chatter around the 3rd court, I looked over at Dolph and he reminded me of how stupid this was going to be  and immediately my thighs called Omaha, so we hit half the distance then turn around to lunge walk 4 steps followed by 2 burpees to original start point. PAX were grateful YHC changed the play, including myself. Now for some four corners. Mosey straights, at corner one 10 burpees, mosey back to start, mosey through corner 1 to 2 for 10 burpee, 20 merkins, back to start, mosey through to corner 3 for 10 burpees, 20 merkins, 30 squats. Back around to start, mosey through to final corner which is starting point for 10 burpees, 20 merkins, 30 squats, 40 lbcs. Looked easier on paper, but the PAX pushed through. Time left, so let’s do suicides. Widths of each court, we stop for a burpee at each stop. Let’s mosey it out with a good final lap around the emotive court area.

Prayers lifted for PAX to be leaders and prayers for our Nation and it’s leaders.

great work men! It really doesn’t get easier. Thanks for the opportunity to Q this group of guys!

Cardio and hills

November 15, 2016 / / 0 Comments

I had good intentions for a solid and respectable warmup, but as it got underway I quickly became bored and shortened the reps. I think I just need to be moving to feel like I am getting my money’s worth, maybe that’s it? Who knows? This is what I remember…Maybe it’s undiagnosed ADD? Maybe it’s short term memory loss? Maybe it’s short term memory loss? Maybe…

WU: SSH X 10, Squats X 10, LBCs X 20, Mtn Climbers X 5, Flutter kicks X 10, Imperial Walkers X 5, Merkins X 2 then get your butt up and mosey. Did a slow mosey around in a square with high knees, butt kickers, slide this way, slide that way then burpees X 10 OYO.

The Thang:

Mosey to the lower circle formally known as the lower case i (remember from Derecho???) for Burp and Merk (1 burpee with 1 Merkin on the burpee, 2nd burpee with 2 merkins on the burpee, escalator up to 8th burpee with 8 merkins). This was 1 for each of the pax present. And then the running began….we moseyed up the hill for modified 11’s. Mosey up the hill for 10 reps of flutter kicks, back down for 1 LBC (sorry Sargento, I don’t consider Don Quixote or grass pickers to be an exercise). We adjusted reps by 2 each trip (longer run than I had planned). Lot of encouraging each other-great teamwork. Mayor, after running with you at the CSAUP, I wanted to help you with your goal to get better with the cardio-ask and you shall receive. This was tough for me and though I don’t consider myself a “runner” I was adequately prepared for BRR not too long ago. Hills are some of the toughest things for me to do on my own and I have learned from others it is best to do in groups to stay motivated. I spent the majority of time chasing 4-5 others up that #$%@!!! hill. I wanted to cut it short but didn’t want to let the others down just a little bit more so we stuck it out and finished what we started.

Somewhere along the way around the 3rd trip up we heard the wind howl? a motorcycle go by? or was it a train??? 10 Burpees OYO-nice work pointing out the train passing by whoever that was (?Sargento?). Next we got a quick count off to recover then moseyed up to the wall by the weight room but had to stop and recover our legs from the mosey with 50 squats-was really hoping for some mumble chatter but all I heard was crickets and a few grunts….maybe 75 next time….

We made it to the wall for some hip slappers with 3 sets of 10 then headed back for the pledge and some time with Mary-everyone got a chance to lead with 10 reps of something-don’t remember all of them but I know there were Sandy V, dying cockroach, WW2 setups, Freddie Mercury, LBC, flutter kicks, Mtn Climbers-missing 1 of them.

Was really happy to be there this am. Like we talked about at the CSAUP this weekend, I am not sure what I would be doing without F3, but I know a lot of things would be different. I suspect my Sandy V would be at least size adult XXL instead of whatever smaller size it happens to be today (admittedly it does vary but gets smaller after I post for a workout).

Namorama, Prayers (Feelgood, we are here for you), and COT-Great work guys-thanks for coming out and pushing the rock.

Tiny Tank volunteered to Q next week so bring your A game next week.

Whoopee

I think it was Wednesday…

November 15, 2016 / / 0 Comments

As a matter of fact, it was Wednesday…at Martha’s House!!!

Ok, the regulars were there so no need for much of a disclaimer other than I’m an idiot.

Warm-Up – Arm Raises, Don Quixotes, Imperial Walkers, Goof Balls

Recite the Pledge of Allegiance

Mosey to the abandoned grocery store parking lot where we found a perfectly good wall that wasn’t being used enough. The only way to fix that is to do 10 Australian Mountain Climbers IC. That’s better.

The Thang

In honor of Tool Time who’s on the IR, Jimmy is a song by Tool that says the word Eleven throughout. So there you go, Elevens! On one end do CDDs, go a few speed humps and perform Peter Parkers. Aye! Nothing gets the blood pumpin like Elevens.

Back to the wall for Hip Slappers x10 IC. Everybody’s favorite.

Slow mosey to the middle of the parking lot for a routine of modified suicides.

5 Star Jacks, run to next set of lines and back. 5 Scorpion Dry Docks, run to the next set of lines past the last and back. 5 Gorilla Humpers, run to the next furthest lines and back. 5 Burpees, run to the lines past the last and back. Recover (for Stroganoff cause he says no one calls that anymore). Repeato the same sequence but increase reps to 10 each. Recover. I think Whoopee had to evacuate about now. Repeato again but increase to 15 reps each. Recover. Aye!!!

Circle up around the nearest light pole for the Bear Crawl Ring of Fire. Bear crawl around the pole for one rotation. Everyone hold the plank position while one PAX does 10 merkins, moving counter-clockwise til everyone does theirs. Recover

Mosey back to Pelican’s for a round of Mary to finish up. Bacon called for Mountain Climbers x25 IC. Hushpuppy called for Neckies forward and to each side x10 IC while holding feet at 6 inches. Spiderman called for Canoes x8 IC. JK2 called for Sandy V’s x10 IC.

Prayer Requests- Stroganoff’s M’s mother, Bandit, T-Square’s family. Everyone on IR. Our Country.

COT- It was a pleasure again men. You’re the reason I keep coming out here and I appreciate each of you!

 

Chafing Gopher

November 11, 2016 / / 0 Comments

Eventually, 8 strong at Midoriyama as our workouts shift to darkness. I say eventually because Blart had called ahead to announce his tardiness. YHC also having a list of events conspiring to keep me behind schedule with no printed Weinke so I rolled in at 17:28 to get things started. Let me mention here to be careful on the F3 gear website. I had ordered a nice red F3 shirt in XL as I like a looser fitting shirt and evidently “Race Fit” means 2 sizes smaller. As I change clothes at work I quickly noticed this shirt size problem so I apologize to the Men of Midoriyama for having to witness me in a snug fitting “Schmedium” but its not quite as bad now as it used to be before F3!

Warm Up

SSH x 20

Moroccan Night Clubs for a minute or so

Imperial Walkers x 20

Mountain Climbers x 15

22 Merkins for the Veterans, called by our own Veterans, Slaw (Navy) and Oompa Loompa (Marines)

The Pledge

The Thang

Mosey to the playground for 55’s

5 Chinups or Pullups then 5 Derkins x 3 sets

Mosey to the dark soccer field for The Gopher borrowed from a back blast I read from Death Valley in South Charlotte. Blart’s finally here in some nice work pants which is where the “Chafing” comes from.

Partner Up, P1 runs a lap while P2 does 10 dips on the bleachers, 10 flutter kicks and 10 curls with half blocks. Both partners meet back at the soccer goal for 10 merkins then flapjack. There was a little confusion about who was running where but after a few minutes, we got it going and I believe we got through about 5 rounds. I was kind of thinking it would be a competition to see who would get the most rounds but we all managed to meet at the soccer goal for our merkins together so it was all good!

Mosey back to the Turd Shack for Hip Slappers x 5 IC with Mike Tyson’s x 10 IC, 3 sets, Ouch!

Back to the flag for 6 Minutes of Mary. Skipping Slaw due to his obsession with burpees, Billy Madison called American Hammers, and get this x 50 single count. Edison was next so, of course he called American Hammers x 50 single count also! Freight called LBFC’s times a bunch, that’s Little Baby Flutter Crunches, Blart called Merkins x 25, Ash Pond called Sandy V’s x 20 and time was up. There was also discussion of Ash Pond’s beard as it is reaching the level of King Leonidas of Sparta with Edison’s very close as well. M’s may soon have something to say about those things!

Announcements – Each guy present will be at CSAUP and looking forward to it. My M did ask me this week “Isn’t that Completely Stupid thing this weekend?” Yes it is. Whoopee’s 2.0 collecting canned food and drinks for a good cause.

COT – Prayer requests, Billy Madison’s In-Laws, Floppy Disk’s M, Lil Sweet’s niece.

Moleskin – I am reading “Freed to Lead” by Dredd and OBT and just got through the Sad Clown definition portion and that is good reading. Freight has on his Twitter bio that he is a Recovering Sad Clown and that is an awesome way to describe things before F3 and getting into shape. As we were doing a lap during the Gopher Freight talked about buying donuts for the veterans he works with. Just one of the kinds of things F3 PAX might do, but he also talked about having to be careful not to eat too many of those donuts. I understand that perfectly as I too love to eat and have to be careful on a daily basis not to fall into bad habits. I like to say “Keep Striving” and that just means a push to be a better person each day! Thanks to the F3 Gastonia and Midoriyama PAX for that push! Happy Veterans Day to Slaw and Oompa Loompa and all veterans for allowing freedom to happen!

Election Day for the 45th President

November 9, 2016 / / 0 Comments

12 PAX showed up for the first workout at Midoriyama after the time change.  With it being election day Q wanted to get everyone ready to see who the 45th president was going to be so 45 would be the theme of the workout. It went like this…

Warm-Up:

SSH X 20 IC

Squats X 20 IC

SV’s X 5 IC

Then mosey to the soccer field

Thang:

The PAX lined up on the end line and did 1 set of exercises then ran to the center of the field and did 5 burpees then run back.  We did each set 3 times for a total of 9 sets.  The exercises were….

Set 1:

Merkins X 20

LBC’s X 20

Pull-Ups X 5

Total-45 Reps

Set 2:

CDD’s X 20

Flutter’s X 20

Pull-Ups X 5

Total-45 Reps

Set 3:

Military or Diamond Merkins X 20

American Hammer’s X 20

Pull-Ups X 5

Total-45 Reps

Number of burpees- 5 after each set X 9 sets=45 Total

With 15 mins left it was time for a little cardio fun.  The Gashouse Nomads traveled to Isotope this past weekend and experienced ultimate Frisbee so the Q decided to incorporate it in his delivery.  It didn’t let me down!! It’s a great feeling when you look around and everyone is smiling and giving it their all at the same time.

Time to mosey back to the flag for 22 merkins for the vets

Pledge

Announcements: CSAUP- Nov.11-12

Prayers

Well Pizza Man’s Midoriyama delivery is complete in 45 minutes.  Great work by the PAX and way to push yourselves.  I hope that everyone had fun at least the last 15 minutes.

Always a pleasure to lead a great group of men…Until next time Pizza Man is ooouuuuuuuttttt!!!

Encyclopedia Brown and the Case of the Missing Turtles

November 8, 2016 / / 0 Comments

Leroy Brown, otherwise know as Encyclopedia Brown, had one helluva  stumper on his hands Friday morning as a group of grizzled men slowly paced to and fro as the smell of future sweat churned in the air.  One glance at the lowly box of salted caramel turtles that rested gently in the middle of the arena, Leroy Brown feared his Q would either end in pure savagery or the disappearance of all six packs known to the group…..to be continued.

WARMUP:
Flutterkicks 15 in cadence
LBCs 15 in cadence
Freddi Mercury 15 in cadence
Box Cutters 15 in cadence
Merkins 15 in cadence
Squats 15 in cadence

PLEDGE

THE THANG
Run around 2 Blocks
Wall Sits, Shoulder Press 10 in cadence
Hip Slappers 10 in cadence
Run to Pavillion, deep sea divers

12 stations:
4 blocks, 4 bricks, 4 body weight

1 minute per exercise, move clockwise to next pain station.

Cinder Blocks: Squats, Curls, Shoulder Press, Rocky Balboa
Bricks: Speedbags, American Hammer, Bent Rows, something else
Body Weight: Merkin, Dying Cockroach, Lunge, Flutterkicks

Run around 2 blocks & repeat:
Cinder Blocks: Squats, Curls, Shoulder Press, Rocky Balboa
Bricks: Speedbags, American Hammer, Bent Rows, something else
Body Weight: Merkin, Dying Cockroach, Lunge, Flutterkicks

We had 1 minute remaining to hammer out some Peter Parkers and Don Quixotes.

COT: Floppy Disk’s Wife and Family, my 2.0

Great start to Friday!

Hodor and Jack

November 8, 2016 / / 0 Comments

In an effort to generate some more interest at TheStorm AO, I pre-blasted that I had something special today. It was all a ploy to see who might show-nothing special, just a good old-fashioned beatdown planned. The weather has been just right and I think I have finally recovered from the extra hour of sleep from Daylight Savings so I was looking forward to getting out there on a day I don’t usually make it.

At 530A we started with a mosey to the baseball field to load some cinder blocks for the upcoming CSAUP. They were put into Freight’s sled so he could deliver to the CSAUP on Friday. He was probably a little late to work so I’m going to count him as being “sort-of” present for today’s workout-thanks Freight. Can’t wait for Friday so we can get a good “Midorymama heat” experience Downtown when you Q. Dolph mentioned he was going to wear something special…..let’s see if he delivers. #gottaleaveearlyifhedoes

After the mosey and quick block work (apologies to BA-should have done something besides carry them to the truck), we did a quick disclaimer then finished the WU with 10 IC SSH, Squats, Mtn Climbers, Flutter Kicks (?20-25ish), Imperial Walkers, then Merkins. We finished the WU with 5 burpees OYO then did a short mosey with buttkickers, high knees, slide this way, slide that way, karaoke, then mosey to the wall outside the weight room. No keys to the weight room so had to sweat it out in the cooler weather. Somebody send BA some flowers and a box of candy so he makes sure not to miss a winter workout once it is cold-the weight room sure looked comfy today.

My pre blast showed a pic from Game of Thrones-my latest attempt at reading a book series-HOLY NUTS it is long-think I am on page 2,300-something and have a long way to go. There is a guy named Hodor that is somewhat of a mental midget and carries around a crippled character. This was my motivation for the workout. We did a Hodor Hip Slapping Escalator Down exercise. Partner up, 10 Hip Slappers, Hodor Carry partner about 40 yards (second island in parking lot) then both mosey back. Hodor Carry is either piggy back or fireman carry. I was lucky enough to have Mayor on my back and got to hear about the games he and Dolph have played in the past….#comeinTokyo. I made that trip as fast as I could-was wondering if I was going to need some vaseline before it was all over. Good thing it was cold out…..We did 4 trips I think (2 each) with Hip Slappers X 10, 8, 6, then 10. For the record, we voted on the # reps for last one (it is election day, isn’t it??) but only Dolph (maybe Huckleberry also???) spoke up so we did what he said….

Next we moseyed around the school to the back lot (Dolph demonstrated some fine hurdling skills) and considered climbing the wooden platform that could have been a lot of fun and dangerous. Brought back memories of “hey y’all watch this. Figured we didn’t want to get booted from this AO or end up in the ER just yet so we passed on that. Once at the back, we met Jack Webb-no one knew who Jack Webb was so we did a full set of 10 Jack Webbs. I offered a 2 point discount but was not gonna happen today. Look it up, may come in handy in the future. After the Jack Webbs, we partnered up again (different partners) and did 2 minutes of AMRAP for 3 exercises (with a short break in middle cause the Q was in pain) separated by short mosey, jump up on the loading dock, then Hodor carry partner down the ramp. We did Merkins, SSH, then Flutter kicks. Don’t think I really liked 2 minutes of SSH so that will definitely be in the future again.

We moseyed back to the front with a short people’s chair on the way, then did some wall work. I again put it to a vote: donkey kicks or hip slappers…..and the winner was….both. Thanks guys for not wussing out. Suspect the guys at Midorymama would have just done 1 or the other, certainly not both. We finished with the wall work then moseyed to the flag for Mary (5 reps of something by all present-can’t remember all of them but I know someone, maybe Mayor, did V ups and we finished with Huckleberry’s Burpees).

We finished with the Pledge, announcements, namorama, and a COT/prayer. Glad to report that Floppy Disk’s wife did well this past week and hopeful for those on IR to return safely soon.

If posting this week and able, please bring Chicken Noodle soup, gatorade,…liquid nutrition stuff when you post for my 2.0’s Girl Scout Project for Silver Award.

Great work today guys. Again, don’t forget about Freight posting Friday AM and bringing the Midorymama heat….

Whoopee

Saturday Stroll

November 8, 2016 / / 0 Comments

6 faithful High Impact Men hung in there with me this past Saturday.

I forgot to call it on Twitter beforehand, but decided to get in a pre-warmup mile.  I’ve really been pushing myself more thanks to great running tips from Whoopie and JK2 about thinking FAST thoughts (deer, squirrels, jets, drag racers) and controlling breathing.  This has helped me immensely to gain endurance and stamina!  I also decided to distract myself by singing in my head, but being the musician that I am, couldn’t keep it in. So anyone around Grier Middle School at 0645 on Saturday heard a really bad broken up breathy version of Eye Of The Tiger! As I reached the climax of the chorus on the home stretch down the hill “…watching us all with the eyyyyyyyyyeeee…..” I hear someone yell across Garrison Blvd “…OF THE TIGER!!!”  Unbeknownst to me, JK2 also was taking a pre-warmup run!

We met some more HIMs at the AO and got a 2 minute late start on:

SSH IC x 20, Moroccan NightClub IC x50, Plank Jack IC x20, Imperial Walker IC x25, LBC IC x15 & American Hammer IC x30

A little mosey to the flag pole to salute Old Glory and then we moseyed back up to Grier Middle football field.

The Thang

I chose team and partner exercises and we ran half lap to the other goal post in between — WalkerStrong, 2 sets of Partner Derkins x 10 , 2 sets of Partner WallSit @ 30 seconds and Bropees x 10

Then taking advantage of the picnic tables we alternated a lap down steps, around behind the dugout and back up (if you are familiar with the AO you hate that hill!!) with: Stepups starting with Right leg x 30, Stepups starting with left leg x 30, Derkins x 30 and Dips x 30. There was still plenty of time for a little Ring Of Fire.  YHC cannot do math whilst working out so I screwed up the count at the beginning, but we went with rounds of merkins for each number 1-6.

We moseyed back to the parking lot with a quick salute to traffic with Monkey Humpers IC x 10.

With still plenty of time, we headed down the monster hill at the nature trail for some random Mary-ish exercises.  Merkins IC x 10, Flutter Kick IC x 50 (thanks JK2 for calling this one), Imperial Walkers IC x20 (thanks ShortSale for calling this one).  We had just enough time to climb the hill and finish off with 10 Burpees OYO.  The bells of freedom rang at about #7, but we all finished anyway.  Thanks to this great bunch of men who push me into better physical and mental shape!

Prayer requests for Spiderman’s daughter, our country for election day (and after), men on the IR.  Don’t forget “The Climb” CSAUP next weekend!! All reconvened for Coffeteria and an impromptu 3rd F led by Sledge-O-Matic.

YHC — DaVinci

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