F3 Gastonia

Fitness, Fellowship, Faith

Day: February 7, 2017

The Safe Word Is “Tassels”

February 7, 2017 / / 0 Comments

Thirteen men showed up at Midoriyama on an awesome afternoon with perfect weather. We jumped right in and here is the breakdown:

Warm Up (IC)

  • Seal Jacks – 21
  • Don Quixote’s – 21
  • LBC’s – 20

Short an sweat and ready to start the main event.

Main Event

  • Mosey to the light pole.
  • Sprint to the next light, mosey to the next, repeat down and back.
  • Back to flag for the fun part!

I pulled out the phone and set a round timer. 3 minutes on and 30 seconds of break. It’s just three minutes! It can’t be that hard, right?

  • 3 minutes of Squats with lots of mumble chatter about other things that you can do in three minutes. NSFW.
  • Decided on a safe word and because of Slaw’s hip thruster squats the PAX decided on tassels.
  • 3 minutes of fast feet and anytime a PAX said tassels we did a burpee.
    Apparently, Huckleberry is a sadistic and loves that word.
  • 3 minutes of low/high plank, switch on the safe word.
  • 3 minutes of lunges
  • 3 minutes of LBC’s and anytime the safe word was used it switched to the big boy sit-ups.
  • 3 minutes of high knees
  • 3 minutes of wall taps.
  • 3 minutes of toe touches.
  • 3 minutes of merkins. Omaha with a minute left into burpees
  • Q called out Bobby Hurley’s, and the mumble chatter made him feel bad. Switched to 3 minutes of arms over head butt kickers.
  • 22 Merkins for the vets.
  • TIME!

Announcements, Pledge, and COT. Keep Huck’s family in your prayers.

Great job everyone!

“The glory of young men is their strength, but the splendor of old men is their gray hair.”- Proverbs 20:29

A good day for some sweat

February 7, 2017 / / 0 Comments

With low temperatures settled back in the pax started gathering with plenty of mumble chatter amongst them. With 15 pax we got off the sidewalk and into the grass for the warmup. First we  pledge to the Flag. With a FNG present I gave a disclaimer and we began.

Warmup

Goofballs, Don Quixote, SSH, Grass Pickers, Flutter Kicks, LBC, Squat   x 10 IC

THE THANG

Mosey up to the track for some partner work. partner 1 runs across the track while partner two does exercise. OYO

CDD x 50

Peter Parker x 100

Hillbilly’s x 150

Dying Cockroaches x 200

Mosey to the wall for

Hip slappers x 10 IC

donkey kicks x10 IC

First train arrived everyone 5 Burpees OYO

Wall sit with Moroccan Nightclubs until Q says stop.

Mosey up in front of the school. we ran the court yard with six stations of work. all OYO. WE completed 4 rounds with rounds 2 and 4 alternating exercises at stations 2 and 3. Another train coming by we got in another set of 5 Burpees.

Station 1  Burpee x 5

Station 2  LBC x 20 / Sandy V

Station 3  Merkin x 20 / Dying Cockroaches

Station 4  Monkey Humpers x 20 backside to the road

Station 5  Dips x 20   after station 5 return to stations 2 and 3 before moving to 6

Station 6  LBFC x 10

Mosey back to the Gazebo for a triple nickel.

Monkey Humpers at the bottom and LBC at the top.

Mosey back to the start with one pax pointing out we still had some time left so we had some Mary.

Edison, Tool Time and Sargento helping out  we did some Flutter kicks, Side Merkins and some Arm raises.  With the rare third train tuning in we did 5 more Burpees OYO.

Announcements and Prayer finished up the morning.

Thank you to Edison for pushing me to join and thank you to all of you for receiving me in with open arms. Thank you for helping me be a better man. It was a pleasure and I’m looking forward to many more!

Pockets

The BlockBuster

February 7, 2017 / / 0 Comments

10 #HIM chose to beat the fartsack this morning. YHC was on site ealry to log the .25 mile track that would be used this am for the easy part of the blockbuster. I haven’t performed this workout in a while and was a little rusty with the number of reps, forgive me Mayor.

WarmUP; SSH 20 IC, Mericans 10 IC, LBC’s 15 IC, Flutter kicks 15 IC.

The Thang; Run 2 laps which is a 1/2 mile, perform 6 excersies 10 reps IC or OYO. Run 1/2 mile, repeat exercises, Run 1/2 mile, repeat exercises, Run 1/2 mile.
Exercises; Curls, Squats, Front Raise, French Curls, Squat Press, Good Mornings. All performed with a 8″ block, Squat presses were 10 OYO.

Moleskin; The mumble chatter was pretty good at the stretch session but it didn’t take long for it to die down. During the first set of exercises YHC was informed that 20 IC was crazy, so we Omaha’d to 10 IC. Good call at least for time anyway. We logged approx 2 miles as well. There were 2 DIFFERENT TRAINS this morning as well, so we were able to stick to the rule of it can’t be a F3 workout without Burpees. AYE! Nice work by all men this morning. Thank you guys for the oppurtunity to lead and thanks for the push. #ISI

COT; Pledge, Announcements- 4-29-17 Burpeeathon, This is a lot of fun for a good cause, P200 Meeting tonight. Prayer Requests. BOM, Thanks Streak for taking us out.

Past Workouts

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