F3 Gastonia

Fitness, Fellowship, Faith

Day: March 22, 2017

Beauty and Beast

March 22, 2017 / / 0 Comments

OK guys, it’s not the (after) Christmas party, but we are getting there. After some thought, I wanted to appeal to both the beauty (ToolTime) and beast (Smalls) tendencies of our pax. I have 2 options and hope you will be interested in both. There will be both culture and testosterone involved so hopefully we will have a good showing for this. The details are not final for both events, but I wanted to make sure to get this out with time to get some feedback for the second event.

Event A: APRIL 8 AT 130 PM, maybe lunch before-TBD by those attending, bring 2.0

Beauty and the Beast: musical/play at Gaston Day School on April 8 at 1:30pm, tickets $15 for adult, $10 for students, get tickets online at gdsshowtickets@gastonday.org or www.carolinatix.org The show is several days and I will likely be at most of them since my daughter is in the show. GDS has a great fine arts department and all the shows I have gone to have been excellent. It is a great time to take your 2.0 and get a little culture to show them you are not a Neanderthal all the time. GET YOUR TICKETS ONLINE NOW AS THE SHOWS OFTEN SELL OUT.

Event B: DATE TBD

Beast without the Beauty-Skeet/sporting clay shooting sometime in May on a Saturday afternoon at a farm/field/front yard/back yard/Martha Rivers park if we can’t find somewhere else. We will need some clay throwers and sporting clays so let me know if you have a thrower. Would be great to add in a grill and cook up some hamburgers but that will depend on where we end up doing this. I will work on the location but need the clay throwers so if you have one, let me know.

I NEED EVERYONE TO SPREAD THE WORD ON THIS AS NOT EVERYONE IS ON TWITTER. SHARE AT COT WHEN YOU POST.

thanks-Whoopee

 

B is for Bulldog and Burpees!

March 22, 2017 / / 0 Comments

12 men showed for a Bulldog Q at Martha’s House.

Warmup:

Burp & Merk Pyramid ascending up to 10

Burp & Groin Pyramid descending from 10

The Thang:

Mosey to the park

Set of 3 BOPO (Burpee, One legged Burpee, Plank Jack, Burpee) while you partner does American Hammers, switch.

Bearpee across the parking lot and back while partner is doing Flutter kicks, switch

Burpee Dans across the parking lot and back while partner is doing X Sit Ups, switch

Bataan Death March – Indian run but before running to the front of the line do 3 Burpees, then sprint to front of line

As a group Bearpee and Burpee Dans, alternating across the parking lot and back.

Mosey back to the cars

Cool down:

Burp & Merk Pyramid ascending up to 10

Burp & Groin Pyramid descending from 10

Announcements – April 6-9th Gaston Day Play good with 2.0, Whoopee putting together a skeet shooting event, Gastone organizing a Mt. Mitchell climb, Checkers Hockey game on Saturday Charlotte Police and Fire game to follow after Checkers game

Prayers – Many prayers for family and friends with cancer and surgeries and P200.  Keep each other and our families in our prayers.

 

Second day of spring?? Ut oh…

March 22, 2017 / / 0 Comments

Well it was only the second day of spring and the 10 HIMS that posted at Midoriyama got a taste of what’s to come during the summer.  I had the Q and informed the PAX last week that there was going to be a good bit of moseying due to the P200 this weekend.  With that being said, it went like this.

Warm-Up:

SSH x 20 IC

Don Q’s x 10 IC…heck with the warm-up let’s mosey.

The Thang:

In preparation of the P200 this weekend, I wanted to get one last little run in. The PAX  started moseying to newly constructed trail and continued throughout all of Midoriyama.  Along the way we did 5 burpees (humpees) at each speedbump and added in some exercises that were:

  • Merkins X 10 IC
  • LBC’s X 20 IC
  • Calf Raises X 10 each step
  • Incline Merkins X 10 IC
  • Flutters X 25 IC
  • Dips X 20 IC
  • LBFC’s (Crowd pleaser) X 15 SC
  • Pull-ups X 10
  • LBC’s X 25 IC
  • Dips X 50 SC
  • WWI’s X 10 IC
  • 22 for the VETS

After all was said and done, the PAX covered 2.6 miles, did 30 humpees and a good many exercises to help prevent runner/soccer arms.

Pledge of Allegiance

COT

Great work by the PAX today!!  Way to push and thanks for letting us get one more P200 training session in.  It is always a pleasure getting to lead a great group of HIMS that makes me a better man!!  Until next time Pizza Man is OOOOOUUUUUTTTTTTT!!!!!

 

Jaba feels the pain

March 22, 2017 / / 0 Comments

By writing this several days post workout(FNG now Jaba), I can testify the pain is real and lasting. I finally EM’d my oldest to their 1st workout, with not a lightened pace.

Warmup:
30 IC Side Straddle Hops
10 IC Squats
20 IC LBCs
Moroccan Night Clubs 30 IC
10 IC Merkins
10 IC Snow Angels

PLEDGE
Deep Sea Divers

Mosey to wall

Wall Sits
Wall Sits with marching
Wall Sits with marching and shoulder press
Wall Sits with marching and shoulder press and singing, no one sang.

Mosey to Wells Fargo steps
Dips 15 IC
Monkey Humpers 10 IC
Gorilla Humpers 10 IC
Dips 15 IC

Mosey a few blocks west, the to the parking deck.

Partner up.
1 partner runs straights, bear crawls up the ramp, hits 2 burpies, runs the straight all the way to the top.
1 partner performs 10 squats, 10 LBC, 10 merkins – Repeat until handoff
2 full rotations.
– Each turn up the parking deck took about 4 minutes (per person)

1 partner runs straights, lunge up the ramp, hits 5 merkins, runs the straight all the way to the top.
1 partner performs 10 squats, 10 LBC, 10 merkins – Repeat until handoff
2 full rotations.

Mosey to the shiny silver tree for:
Dips 15 IC recover
Dips 15 IC

Mosey to Pavillion
10 LBCs IC
10 Dying Cockroaches IC

COT:
Timeframe’s mom Diane, Squirt’s parents, Davinci’s wife

Past Workouts

March 2017
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