Day: August 5, 2017

Today at the Yank was a convergence of Metro “Core” and Gas House Yank regulars. A beat down was to be had and delivered by Tesla, who’s dual citizenship in Metro and Gas House F3  led to this. So we tried to make the best of things. It went like this.

Chapter 1: The Four Corners, defined by the rectangular route around Stowe Park,  the school and over the railroad tracks.

Start point warm up

SSH X 20

IW X 20

Copperhead squats X 20

Merkins X 15

Right foot to right hand stretch, left foot to left hand stretch

Mosey uphill to the school and benches for a little fun:

step ups, 10 each leg

10 dips

rinse and repeat three times.

Mosey across the tracks to the fist intersection

LBCs X 15

Wide arm merkins X 10

Jump squats X 15

rinse and repeat 3X

Mosey to Main street for some wall and fence action

15 elevated wall squats.

10 Mike Tysons

15 regular squats

Mosey down to The Yank for a regroup and on to chapter two

Chapter Two: The Field of Dreams, the field at the top of the hill by the school

Partner work

1st set:

Partner 1: Mosey halfway, 5 hand release merkins. Mosey rest of the way, 10 hand release merkins

Partner 2: LBCs

rinse and repeat

2nd set:

Partner 1: Karoke halfway, 5 CCDs, Karoke all the way, 10 CCDs mosey back

Partner 2; Flutter kicks

rinse and repeat

3rd set

Partner 1: lunge walk to midfield, 10 burpees, mosey back

Partner 2; Hold an elbow plank

rinse and repeat

On to Chapter 3 after all this fun!

Chapter 3: Heartbreak Hill

1st set: Partner 1 does SSH, Partner 2 runs the hill and does 10 merkins. Rinse and repeat

2nd set: Partner 1 does LBCs, Partner 2 bear crawls the hill and does 5 merkins Rinse and repeat

3rd set: Partner 1 does squats, Partner 2 runs the hill and does 10 merkins at the top. Rinse and repeat

4th set: Partner 1 does jump squats, partner 2 bearcrawls to the top of the hill and 5 merkins. Rinse and repeat.

Chapter 4: Beginning of the end

inclined merkins and dips

1st set, 10 each

2nd set, 15 each

Mosey up to the Yank for takeout Mary

Rosalita X 15

Oblique crunches 20 per side

Stretch right foot right hand left foot left hand.

Done!

NM: Great work by everybody. Metro guys loved the AO tour and the town. Will return! Great to have my brothers from Core Metro over here today. Meant a lot to me and everybody had a blast and a beatdown! Wanted to give them a tour of a great AO and all the toys we have to play with here. The Yank is a fun stop!

Announcements: Give2Give underway. More expansion this fall. Do what you can. Core Metro celebrates 5 years next Saturday at 7 am at Myers Park Traditional (behind Queens College). OBT and Dredd, the F3 founders WILL BE LEADING. Tesla will be there. Dr. Phil may. Let me know and we can clown car over. I assure this is one event not to be missed. Rev Florida, myself and others will be in RARE form! Great coffeteria afterwards as well.

Dr. Phil and I are going to see about more 2nd F opportunities. Possible Happy Hour discussion. Belmont/Cramerton certainly has venues for that. Its a big deal in Metro these days. They will help us with it.

Remember Tiny Tank’s going away party Thursday at 7:30 in Belmont. He will be missed. Brought a lot of guys out.

Last but not least Dr. Phil’s takeout was worth all the effort. You are a talented and real guy Doc! Glad your in the fold. We could use about a 100 more like you. So could everybody else in F3.

Pleasure and honor to lead this group always.

Tesla

Good crowd at 3rd F by Roscoe-summary:live a grateful life-opportunities to be grateful are everywhere if you have the right attitude

12 Pax showed this am for the co Q beatdown by Roscoe and me. We were both excited because we came up with the general plan at the same time but each on our own. We both pass by the Gastonia cemetery that is across from a big hill that has been calling for an F3 beatdown for a long time. The general plan was get there, use the hill, then come back. Sounds pretty easy…..

Warmup: SSH, Merkins, LBCs?

Quick count off-3 split off with Rudolph for the PAINLAB and 9 moseyed to the flag for the Pledge. Grab 3 coupons: flat soccer ball, ?8# heavy ball, and a bumpo (look it up, found it in the garage and could not resist bringing it)

Mosey to First Presbyterian Church parking lot: the real introduction to Slurpees by Roscoe. We had a small (forced) exposure on Friday with ShortSale as he strong-armed Roscoe into what a Slurpee is, but today was the real deal. 10 count IC ski lunges followed by 10 burpees OYO….CROWD PLEASER ALL THE WAY AROUND. Think we then moseyed to the PAD for round 2 of Slurpees-same as before. Quick recovery then walk to the wall behind the basketball goal for some “hands-on-the-wall-jump-up-and-hold-for-a-second-then-come-back-down’s.” Also known as HOTWJUAHFASTCBD’s from now on. I liked these and think they were a bit underrated today due to our being overwhelmed with slurpees. They were a bit of a shocker.

Mosey to Parkwood (the other church….sorry you weren’t there Frank) thru the gates by the playground and to the parking lot after passing a nice lady (she smiled real big when Roscoe said hello-she prob knew he is po po) with 2 beagles and some dude with a basketball who pretty much ignored our attempts at interaction. Next time, prob need to text him hello to get a response. Darn millennials…….

In parking lot we did burpee long jumps across the lot just after Whoopee demonstrated a little fancy bowling with the heavy ball. At this point, Roscoe handed the keys to me….all the above is questionably accurate, based on my memory, and entirely factual.

We moseyed to the corner for a quick discussion on the Royalty of F3:king, queen, and jester after a quick plank for the six then moseyed to the bottom of the hill, now to be forever known as Roscoe’s Hill at the bottom of the old orthopedic hospital (I think) which is now Partner’s Behavioral Health and something related to the VA. Too bad we did not have a doctor with us. Bet he would know what kind of building this is….

Split into groups of 3: P1 ran to first tree and back while P2 and P3 did exercises: mountain climbers and merkins. When P1 returns, we changed places and P2 ran to tree and back. This continued for 3 different trees. The runner carried the coupon and at various times the coupons were swapped so everyone had a chance to carry. Second round of this got interesting. DaVinci convinced me we should try a little harder thing-P1 still runs with coupon like round 2, however P2 and P3 do Derkins and Mtn climbers with P2 functioning as the bench. Have to say at this point I was getting a bit worn down and if by myself I would likely have stopped.

Mosey to top of Roscoe’s Hill and found a nice memorial with an inscription written in Latin that Guts interpreted for us. Thanks Guts, you are a gentleman and a scholar. Think it said something like “Faith and Trust.” Could have said “Here lies Ned, He is dead” and I would not have argued. We circled up and took turns running up ALL the steps-thanks Roscoe for pointing out several more sets of steps that we took advantage of. While someone was running, the rest of us did exercises IC until the runner returned. I don’t remember all of them, but think we did SSH, Goofballs (thx TSquare), Imperial Walkers, Squats, Monkey Humpers, and prob a few others.

Time was running short so we grabbed the coupons and moseyed back to start with a quick stop in the “other church” parking lot while we collected ourselves. I still can’t get the memory out of my head of an unnamed Pax named Stroganoff tucking the flat soccer ball in his pants and running down the hill-bad, bad visual.

We got back in time for some Mary as a group with the PAINLAB  studs and ended with Moroccan Night Clubs after TopHat asked multiple times to do-I’m here for you man.

Great crowd this am-lot of guys pushed hard and kept me motivated when I was ready to quit. That hill has a lot of potential and will be visited again I am sure. I have to say, DaVinci is working hard-great job-Aye brother!! Keep it up.

Remember to donate to Give to Give today-make an impact, big or small, for GasHouse and F3. Every bit counts.

Burpeethon coming soon-get some burpees in every day.

Safe travels for HushPuppy and quick recovery of those knees.

Thanks for opportunity to lead-Whoopee and Roscoe

PS-Anyone want to buy a soccer ball? I’ll pay you $5 to come pick it up and take it away….