F3 Gastonia

Fitness, Fellowship, Faith

Day: January 2, 2017

Christmas Evel

January 2, 2017 / / 0 Comments

With ToolTime and Brownstreak Qing together who knows what will happen but here is what I recall. The morning started with a lot of mumble chatter. Why are we here on Christmas Eve? Who’s Qing?, who has the nicest hair? Etc. Sargento and Freight must have the same barber. As time drew near pax kept rolling in. A Kotter came back or at least one I haven’t seen in a while “spring break!” Time to start yankers so we moseyed to the boat? Tank? Car? Truck? Whatever the hell we called it. It got called everything. We moseyed there….. and here is when the evilness started.

 

Warmarama Brownstreak style:

SST x 50

1 Burpee

Hillbilly x 15

2 burpees

Cotton pickers x 10

3 burpees

Monkey humpers x 15

4 burpees

Mericans x 15

5 burpees

Apollo Ohyes x 10

6 burpees

Toy soldiers x 10

7 burpees

Squats x 15

8 Burpees

Carolina Dry docks x 15

9 burpees

Peter Parker x 15

10 burpees

 

After this monster of a warm up we didn’t mosey but jumped up on the boat?…… anyway some or maybe one of us did a really cool roll up instead of a jump up (mayor got skills) it was here that the second part of our evil plan would unfold. Core time with  Tool Time… Mayor and Dolph was playing and mumble chattering about the warm up and blah blah blah…. y’all know them two. All that stopped real quick… bahahaha!!!

 

Core Time with Tool Time

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

And to put the cherry on top….

American Hammers -50

 

After that awful and I mean awful evil workout I wasn’t sure which way was up, but we can’t stop til a body drops so we moseyed….. up to the track/ pull up bars. Here is where Brownstreak took the reins of this two mad dog sled and introduced Cindy…. Cindy is a crazy work out that crossfitters and seal teamers do and now F3ers. We modified to accommodate the area and stay within reach of all pax abilities (mine included). Here is what Cindy is….modified of course.

 

Cindy:

(Modified)

5 rounds – alternating pull-up grips each round ( regular, reverse, close grip, right/left hand different, left/right hand different)

Cindy= (5 pullups, 10 pushups, 15 air squats) Run a lap between each set.

 

Tool Time being the beast he is along with Dolph and Freight lead a flutter kick extravaganza ( about 55 IC)til all pax finished with Cindy. With just a lil time to spare Tool Time ran us home around and back to the flag.

 

Pledge

COT

Nameorama

Prayers

Top hat’s dad, Shrimpboat, T-square

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

It was an honor to lead today men!

Brownstreak / Tool Time

Taking Turns

January 2, 2017 / / 0 Comments

If you’ve been to a downtown beatdown hosted by Spiderman, then you may know a typical stroll in the park involves bricks, cinder blocks and miscellaneous items.  Friday was no exception. It was neat seeing all PAX harmonize throughout the beatdown, continuously switching coupons, bricks for cinder clocks, cinder blocks for half cinder blocks.  Never a dull moment or empty handed one.

Warm Up:
Side Straddle Hops – 20 IC
Merkins – 15 IC
Morrocan Night Clubs – 20 IC
Squats – 20 IC
Flutterkicks – 20 IC
Box Cutters – 20 IC
Freddy Mercury’s – 20 IC

THE THANG
Mosey to the trunk of my car, where the back end was resting on the ground from the weight of magnificence.  Each PAX had either a brick, half cinder block or full cinder block in their hands before we moseyed to the wall.

Wall sit: Should Press 20 IC
Switch your coupon
Wall sit: Should Press 20 IC
Switch your coupon
Wall sit: Should Press 20 IC

Hip Slappers 10 IC

To the deck we mosey:
Curls 15 IC
Switch your coupon
Curls 15 IC
Switch your coupon
Curls 15 IC

Squats 15 IC
Switch your coupon
Squats 15 IC
Switch your coupon
Squats 15 IC

Drop the coupons, mosey to the end of the deck, 10 Merkins sprint back – repeat

Grab a coupon, lunge to end of deck SWITCH
Grab a different coupon, lunge back to the other end of deck SWITCH
Grab a different coupon, lunge back to the other end of deck

Mosey down the stairs to the fancy Art tree for some dips.
15 Dips IC

Mosey to the Pavillion
4 different stations per coupon type (4 brick, 4 cinder block, 4 half cinder block – Should press, Squats, Curls, Bent Rows, Dying Cockroach, Rocky Balboa, Lunge, Tricep Extension, Dips, Speed Bag, Moroccan Night Clubs)
30 Seconds per station. Quickly move to the next.
We made it around 12 stations before time was up.
Whew.

News/Announcements & COT

It’s raining, men

January 2, 2017 / / 0 Comments

It was cold and rainy and the last thing my M said before I walked out the door was something that ended with “stupid” so I just smiled and kept on going. I arrived to find several others already there including an FNG???!!! A rainy, cold, holiday and he had no more sense than to get out in the rain in the gloom. Our kind of guy-he heard about us/met us at Crowder’s Ridge at our CSAUP a few months ago. Glad to have you TK, hope to see you out here again, hopefully with better weather.

Disclaimer, WU: 5-10 IC SSH, Merkins, Squats

Pledge, still have the Ghost Flag.

Long mosey to Hawks Nest School with quick talk about how improving my running makes the rest of F3 less painful then we got to it. Partner up and P1 does exercise while P2 ran the parking lot trying to Chinook for as much as possible. Flapjack then move on to next exercise. The exercises were Merkins for 1 min, SSH for 2 min, and Squats for 3 min. Next was “30 Seconds of Uncle” which was a new exercise. P1 and P2 do 30 seconds of called exercise AMRAP but keep good form then swap. The plan was 3 different rounds of this but ran out of time so we just did 1 round of Hip Slappers and Burpees (30 seconds of each). Did not have much time so did a Hodor partner carry across the lot, mosey back, then flapjack with partner. This was so much fun, we changed partners and did it again. We didn’t have enough time for Jack Webb but we did it anyway then moseyed back to start where we found Spiderman coming back from a run. Apparently my WU routine was not long enough and he arrived just after we left. Spiderman gets a big ATTABOY for sticking around and getting in a solo workout-not sure I would have done that, especially in the cold rain.

We named our FNG (TK). Hint, don’t make a face like that when we suggest your name or it will stick. We did our quick announcements and prayer then 9 headed for coffeerama.

As usual, I was really glad I got out of bed and put in the work this am. I’ll say it again, the more I run the less painful the rest of the workout seems to be. Coffeerama also seems to be better on these holiday days-got to hear a lot of stupid crook stories which seemed to be the theme of the day. Good getting to know the pax on days like these.

Reminder: (after) Christmas Party at my house this weekend. Details in weekly newsletter.

1299 Audubon Drive (1st house on left in neighborhood next to new YMCA site (same side of road as YMCA), Saturday, Jan 7 at 7pm until whenever, $10 per person, will have everything here-leave kids at home and bring M. Everyone welcome (even if have not posted in long time). I am ordering food this week so let me know if planning to attend.

Whoopee

Past Workouts

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